حساب احتياج الجسم من السعرات الحرارية على طريقة (سانت جوير)
يحتاج جسم الإنسان للسعرات الحرارية ليعمل ويؤدي وظائفه على مدار اليوم بنشاط وتركيز، وهناك عدة طرق تعمل على حساب احتياج الجسم من السعرات الحرارية ؛ فهناك ثلاث معادلات تختلف باختلاف الجهد الذى يبذله الإنسان فإذا كان قليل الحركة (كأن يعمل فى مكتب أو من المنزل) يكون معدل احتياجه هو 1,3سعر حرارى لكل كيلوجرام من وزنه؛
على سبيل المثال شخص وزنه 70 كيلو جراما تحسب السعرات التى يحتاجها جسده كالتالى : 70 كيلوجراما × 24ساعة × 1,3= 2184 سعر حراري وهكذا.
ولابد من أخذ العوامل الآتية في الاعتبار:
أن احتياجاتك اليومية من السعرات الحرارية هي أمر خاص بك. و الفروق الفردية تؤثر على احتياجاتك الفعلية وأنت الذي بيدك تحديدها.اذا كنت تعاني من مرض يؤثر على التمثيل الغذائي (مثل السكري) فاحتياجاتك من السعرات يجب أن تخضع لاستشارة أخصائي تغذية.يُشير مصطلح السعرات الحراريّة (بالإنجليزيّة: Calories) بشكل عام إلى وحدة الطاقة، وفي علم التّغذية؛ تُعرف السعرات الحراريّة على أنّها الطاقة التي يكتسبها الأشخاص من الغذاء (الطّعام والشراب) الذي يتم تناوله، وتجدر الإشارة إلى أنّ الجسم يستخدم هذه الطّاقة للبقاء على قيد الحياة، وليتمكن من أداء أنشطة الحياة اليوميّة المختلفة، كأداء الأعمال أو مزاولة الرياضة، وغير ذلك.
كما تستعمل أعضاء الجسم المُختلفة هذه الطافة لأداء وظائفها بشكلٍ طبيعيٍّ، ويُطلَق على المغذيات التي تمد الجسم بالسّعرات الحراريّة والطاقة اسم المُغذّيات الكبرى، وهي التي يحتاجها الجسم بكميّات كبيرة للحفاظ على أداء وظائفه، وممارسة النشاطات اليومية، وبدونها لا يستطيع الجسم القيام بوظائفه.
وتُقسَم هذه المُغذِّيات إلى 3 أنواع رئيسيّة، وهي؛ الدهون، والبروتينات، والكربوهيدرات (النشويات). ومن الجدير بالذّكر أنّ كمية السعرات الحرارية تختلف بين هذه الأنواع الثلاثة.
كيفية حساب احتياج الجسم من السعرات الحرارية
هي حساب السعرات الحرارية اليوميه حسب نشاطك، وهي كمية السعرات الحرارية التي يحرقها الجسم يوميا أي بمعنى اذ تناولت نفس كمية هذه السعرات الحرارية ستحافظ على وزنك دون زيادة أو نقصان، واذا استهلكت أقل ستخسر وزن ومن الطبيعي اذا أفرطت في الطعام ستكتسب الوزن.
يتم حساب السعرات الحرارية هنا بجمع السعرات الحرارية المحروقة من:
1 – معدّل الحرق الأساسي أو السعرات الحرارية الأساسية (ويستهلك حوالي من 50-65% من مجمل الطاقة) وهي الطاقة والسعرات الحرارية اللازمة لأداء العمليات الحيوية الأساسية في الجسم.
٢- النشاط البدني وتتراوح نسبته من 30-50%
٣- التأثير الحراري للغذاء (الطاقة اللازمة لهضم الغذاء وحرقه)، بنسبة قليلة حوالي 10%.
معادلة ميفلين سانت جوير
تعد معادلة ميفلين سانت جوير كما ذكرنا سابقاٌ أكثر المُعادلات اعتماداً ودقَّةً، وتعتمد هذه المعادلة على مجموعةٍ من العناصر، وهي؛ العمر، والطول، والوزن، وأخيرا النوع أو الجنس، وفيما يأتي نذكر طريقة حساب احتياج الجسم من السعرات الحرارية بشكل مبسط من خلال حساب معدل الأيض الأساسيّ للذّكور والإناث، كما يأتي: معدل الأيض الأساسي للذكور = (الوزن بالكيلو جرام × 10) + (الطول بالسنتيمتر × 6.25) – (العمر بالسنوات × 5) + 5 معدل الأيض الأساسي للإناث = (الوزن بالكيلوغرام × 10) + (الطول بالسنتيمتر × 6.25) – (العمر بالسنوات × 5) – 161 ثم لمعرفة السعرات الحرارية بالكامل يتم ضرب الناتج أعلاه بُمعامل النشاط البدني كما في الجدول الآتي:
يُمارس التمارين الرياضية الشّديدة والشديدة من 6-7 أيام في الأسبوع. (شخص عالي النشاط)مثال: يمكن حساب احتياج الجسم من السعرات الحرارية لرجلٍ يزن 70 كيلوغراماً، وطوله 160 سنتميتراً، وعمره 30 عاماً، ويتبع أسلوب حياة خفيف النشاط، باستخدام معادلة ميفلين سانت جوير بالحساب التالي: معدل الأيض الأساسي للذكور = (70 × 10) + (160 × 6.25) – (30 × 5) + 5 = 1,555 سعرة حرارية. السعرات الحرارية الكلية = 1,555 × 1.375 = 2,138 سعرة حرارية. وهذا هو عدد السعرات التي يحتاجها الجسم في حالة هذا الرجل.
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