What is a calorie? - Emma Bryce

Kaj je kalorija? - Emma Bryce

Translator: Nika Kotnik Reviewer: Matej Divjak

We hear about calories all the time.

O kalorijah poslušamo ves čas.

How many calories are in this cookie?

Koliko kalorij je v tem piškotu?

How many are burned by 100 jumping jacks,

Koliko jih pokurimo s 100 poskoki,

or long distance running,

tekom na dolge proge

or fidgeting?

ali z nemirom?

But what is a calorie, really, and how many of them do we actually need?

Ampak, kaj sploh je kalorija in koliko jih pravzaprav potrebujemo?

Calories are a way of keeping track of the body's energy budget.

Kalorije so način sledenja proračunu telesne energije.

A healthy balance occurs when we put in about as much energy as we lose.

Zdravo ravnovesje nastane,

ko vnesemo približno toliko energije, kot je izgubimo.

If we consistently put more energy into our bodies than we burn,

Če stalno vnašamo v telo več energije, kot je porabimo,

the excess will gradually be stored as fat in our cells,

se bo presežek sčasoma shranil kot maščoba v naših celicah

and we'll gain weight.

in pridobili bomo na teži.

If we burn off more energy than we replenish, we'll lose weight.

Če porabimo več energije, kot je vnesemo, bomo izgubili težo.

So we have to be able to measure the energy we consume and use,

Zato moramo biti zmožni meriti energijo, ki jo vnesemo in porabimo

and we do so with a unit called the calorie.

in to naredimo z enoto, ki ji pravimo kalorija.

One calorie, the kind we measure in food, also called a large calorie,

Ena kalorija, taka, ki jo merimo v hrani, se imenuje tudi velika kalorija,

is defined as the amount of energy

je definirana kot količina energije,

it would take to raise the temperature of one kilogram of water

ki je potrebna, da se temperatura enega kilograma vode

by one degree Celsius.

dvigne za eno stopinjo Celzija.

Everything we consume has a calorie count,

Vse, kar zaužijemo, ima kalorije,

a measure of how much energy the item stores in its chemical bonds.

mero, koliko energije je shranjene v njenih kemičnih vezeh.

The average pizza slice has 272 calories,

Povprečen kos pice ima 272 kalorij,

there are about 78 in a piece of bread,

približno 78 jih je v kosu kruha,

and an apple has about 52.

v jabolku jih je približno 52.

That energy is released during digestion,

Energija se sprosti pri prebavi

and stored in other molecules

in se shrani v drugih molekulah,

that can be broken down to provide energy when the body needs it.

ki jih lahko razgradimo, da dobimo energijo, ko jo telo potrebuje.

It's used in three ways:

Uporabi se na tri načine:

about 10% enables digestion,

približno 10 % omogoči prebavo,

about 20% fuels physical activity,

približno 20 % poganja fizično aktivnost,

and the biggest chunk, around 70%,

in največji kos, okrog 70 %,

supports the basic functions of our organs and tissues.

podpira osnovne funkcije naših organov in tkiv.

That third usage corresponds to your basal metabolic rate,

Ta tretja poraba ustreza tvojemu bazalnemu metabolizmu,

a number of calories you would need to survive

številu kalorij, ki jih potrebuješ za preživetje.

if you weren't eating or moving around.

če ne bi jedel, ali se premikal.

Add in some physical activity and digestion,

Dodaj še nekaj fizične aktivnosti in prebavo,

and you arrive at the official guidelines

in prispel boš do uradnih smernic

for how many calories the average person requires each day:

za dnevni vnos kalorij povprečnega posameznika:

2000 for women and 2500 for men.

2000 za ženske in 2500 za moške.

Those estimates are based on factors

Ta predvidevanja temeljijo na faktorjih,

like average weight, physical activity and muscle mass.

kot je povprečna teža, fizična aktivnost in mišična masa.

So does that mean everyone should shoot for around 2000 calories?

Ali to pomeni, da bi vsi morali stremeti k približno 2000 kalorijam?

Not necessarily.

Ni nujno.

If you're doing an energy guzzling activity,

Če izvajaš energetsko zahtevno aktivnost,

like cycling the Tour de France,

kot je kolesarjenje na Tour de France,

your body could use up to 9000 calories per day.

lahko tvoje telo porabi do 9000 kalorij na dan.

Pregnancy requires slightly more calories than usual,

Nosečnost zahteva malo več kalorij kot običajno

and elderly people typically have a slower metabolic rate,

in starejši ljudje imajo tipično počasnejši metabolizem,

energy is burned more gradually, so less is needed.

energija se porablja postopoma, zato je potrebujejo manj.

Here's something else you should know before you start counting calories.

Tu je še nekaj, kar morate vedeti, preden začnete šteti kalorije.

The calorie counts on nutrition labels measure how much energy the food contains,

Kalorije na prehranskih oznakah merijo, koliko energije vsebuje hrana,

not how much energy you can actually get out of it.

ne pa, koliko energije iz nje dejansko dobimo.

Fibrous foods like celery and whole wheat take more energy to digest,

Polnozrnata živila in zelena porabijo več energije za prebavo,

so you'd actually wind up with less energy from a 100 calorie serving of celery

tako da bi dejansko končal z manj energije pri porciji zelene s 100 kalorijami

than a 100 calorie serving of potato chips.

kot pri porciji čipsa s 100 kalorijami.

Not to mention the fact that some foods offer nutrients like protein and vitamins,

V nekateri hrani so tudi druga hranila kot naprimer proteini in vitamini,

while others provide far less nutritional value.

medtem ko druga hrana nudi veliko manj hranilne vrednosti.

Eating too many of those foods

Če poješ preveč take hrane,

could leave you overweight and malnourished.

si lahko predebel in podhranjen.

And even with the exact same food,

In celo s popolnoma enako hrano,

different people might not get the same number of calories.

različni ljudje ne bodo dobili enakega števila kalorij.

Variations in things like enzyme levels,

Variacije v stvareh kot je raven encimov,

gut bacteria,

bakterije v črevesju

and even intestine length,

in celo dolžina črevesja,

means that every individual's ability to extract energy from food

pomeni, da je sposobnost posameznika, da pridobi energijo iz hrane,

is a little different.

pri vsakem malo drugačna.

So a calorie is a useful energy measure,

Tako je kalorija uporabna mera za energijo,

but to work out exactly how many of them each of us requires

a da bi natančno ugotovili, koliko jih vsak izmed nas potrebuje,

we need to factor in things like exercise,

moramo vzeti v račun stvari, kot je telovadba,

food type,

vrsta hrane

and our body's ability to process energy.

in sposobnost našega telesa, da predeluje energijo.

Good luck finding all of that on a nutrition label.

Veliko sreče pri iskanju tega na oznakah o hranilni vrednosti.