热量和蛋白质摄取量（Calories and protein intake）.doc

热量和蛋白质摄取量（Calories and protein intake） Target 55KG Breakfast soybean milk Lunch tofu Dinner cereal Potato tomato scrambled eggs vegetables radish carrot tofu milk cabbage Chinese Cabbage 1 kcal (also called kcal) =1000 calories =4200J 1 calories =4.2 joules (J) 1 J =10^7 ERG (ERG) 1 pounds =453.6 grams, while 1 pounds =500 grams, so 1 pounds =0.972 Jin 1500Kcal=6300KJ every day According to the WHO published calorie and protein intake, a healthy adult woman needs 1800~1900 calories per day, while men need 1980~2340 calories. Among them, the amount of protein intake should be 10% to 15% of the daily calories required; carbohydrate intake should be no less than 55% of the daily calories required; the amount of fat intake should not exceed 30% of the daily calories required. In addition, the daily intake of salt should not exceed 6 grams, dietary fiber intake per day should be no less than 16 grams. In a healthy adult women, average every meal calorie content is 600 ~ 650 calories, the equivalent of 10 ~ 12, 12 ~ Glutinous Rice Balls black sesame 15 or 4 Boiled dumplings rolled bean sprouts and shredded meat sauce chunbing. If the food is Hot pot, is equivalent to 50 grams of lamb, 50 grams of beef, 150 grams, 50 grams of various vegetables and tofu, plus a Clay oven rolls a deep bowl of mutton soup. Male every meal intake of calories than women, about 680 to 800 cards, converted into food, about one of the four points than women, that every meal should eat 12 ~ 15, 15 ~ 20 black sesame Glutinous Rice Balls only 5 ~ 6, Boiled dumplings wrapped in bean sprouts and shredded meat sauce Chunbing, or 60 grams of lamb, 60 grams of beef, 180 grams of various vegetables, 60 grams of tofu, plus two bowls of mutton soup and Clay oven rolls. The 10 approaches are considered by experts as the best way to lose weight. Based on an average daily intake of 2000 calories. First, reduce calorie intake Nutritionists believe that whatever you control - protein, carbohydrates, or fats - ul