What is a calorie? - Emma Bryce

Šta je to kalorija? - Ema Brajs (Emma Bryce)

Prevodilac: Mile Živković Lektor: Anja Saric

We hear about calories all the time.

Stalno slušamo o kalorijama.

How many calories are in this cookie?

Koliko kalorija ima u ovom kolačiću?

How many are burned by 100 jumping jacks,

Koliko se njih sagori u 100 skokova,

or long distance running,

ili trčanjem na duge relacije

or fidgeting?

ili vrpoljenjem?

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

Ali šta je zapravo kalorija i koliko ih nam je zapravo potrebno?

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

Kalorije su način praćenja energetskog budžeta tela.

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

Zdrava ravnoteža postiže se kada unesemo onoliko energije koliko izgubimo.

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

Ako stalno u naša tela unosimo više energije nego što je sagorevamo,

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

višak će se postepeno slagati u našim masnim ćelijama

and we'll gain weight.

i ugojićemo se.

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

Ako sagorevamo više energije nego što unosimo, smršaćemo.

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

Moramo da imamo mogućnost merenja energije koju unosimo i koristimo,

and we do so with a unit called the calorie.

a to radimo sa jedinicom koja se zove kalorija.

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

Jedna kalorija, kao ona u hrani, takođe se naziva i velikom kalorijom

is defined as the amount of energy

i definiše se kao količina energije

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

koja bi bila potrebna da se podigne temperatura jednog kilograma vode

by one degree Celsius.

za jedan stepen Celzijusa.

Everything we consume has a calorie count,

Sve što unosimo ima kalorijsku vrednost,

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

meru toga koliko energije taj proizvod skladišti u svojim hemijskim jedinjenjima.

The average pizza slice has 272 calories,

Prosečno parče pice ima 272 kalorije,

there are about 78 in a piece of bread,

u parčetu hleba ih ima oko 78,

and an apple has about 52.

a jabuka ih ima oko 52.

That energy is released during digestion,

Ta energija oslobađa se tokom varenja

and stored in other molecules

i skladišti u drugim molekulima

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

koji se mogu razbiti da se pruži energija kada je potrebna telu.

It's used in three ways:

Koristi se na tri načina:

about 10% enables digestion,

oko 10% omogućava varenje,

about 20% fuels physical activity,

oko 20% napaja fizičke aktivnosti,

and the biggest chunk, around 70%,

a najveći deo, oko 70%,

supports the basic functions of our organs and tissues.

održava osnovne funkcije naših organa i tkiva.

That third usage corresponds to your basal metabolic rate,

Ta treća funkcija odgovara vašoj osnovnoj stopi metabolizma,

a number of calories you would need to survive

što je broj kalorija koji bi vam bio potreban da preživite

if you weren't eating or moving around.

ukoliko ne biste jeli ili se kretali.

Add in some physical activity and digestion,

Dodajte fizičku aktivnost i varenje

and you arrive at the official guidelines

i dolazite do zvaničnih uputstava

for how many calories the average person requires each day:

za to koliko je kalorija potrebno prosečnoj osobi svakog dana:

2000 for women and 2500 for men.

2000 za žene i 2500 za muškarce.

Those estimates are based on factors

Ove procene zasnovane su na faktorima

like average weight, physical activity and muscle mass.

poput prosečne težine, fizičke aktivnosti i mišićne mase.

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

Da li to znači da svako treba da teži ka 2000 kalorija?

Not necessarily.

Ne mora da znači.

If you're doing an energy guzzling activity,

Ukoliko se bavite aktivnošću koja zahteva puno energije,

like cycling the Tour de France,

poput učešća na Tur de fransu,

your body could use up to 9000 calories per day.

vaše telo može da koristi i do 9000 kalorija dnevno.

Pregnancy requires slightly more calories than usual,

U trudnoći je potrebno neznatno više kalorija nego inače

and elderly people typically have a slower metabolic rate,

i stariji ljudi obično imaju sporiji metabolizam,

energy is burned more gradually, so less is needed.

energija se postpenije sagoreva, tako da je potrebno manje.

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

Evo još nečega što treba da znate pre nego što počnete s brojanjem kalorija.

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

Broj kalorija na etiketama kod hrane označava koliko energije hrana sadrži,

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

a ne koliko energije zapravo možete iz nje dobiti.

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

Vlaknastoj hrani poput celera i žitarica potrebno je više energije za varenje

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

tako biste zapravo dobili manje energije od porcije celera od 100 kalorija

than a 100 calorie serving of potato chips.

nego od porcije čipsa od 100 kalorija.

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

Ne zaboravimo i činjenicu da neka hrana nudi hranljive sastojke,

poput proteina i vitamina

while others provide far less nutritional value.

dok druga nudi dosta manje hranljive vrednosti.

Eating too many of those foods

Ukoliko jedete previše takve hrane,

could leave you overweight and malnourished.

možete postati gojazni i neuhranjeni.

And even with the exact same food,

Čak i sa potpuno istom hranom,

different people might not get the same number of calories.

različiti ljudi mogu da dobiju različit broj kalorija.

Variations in things like enzyme levels,

Varijacije u stvarima poput nivoa enzima,

gut bacteria,

crevnih bakterija

and even intestine length,

i čak i dužine creva

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

znače da je sposobnost svakog čoveka da dobije energiju iz hrane

is a little different.

pomalo drugačije.

So a calorie is a useful energy measure,

Kalorija je dakle korisna jedinica mere energije,

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

ali kako bismo otkrili tačno koliko ih je potrebno svakom od nas,

we need to factor in things like exercise,

potrebno je uračunati i stvari poput vežbe,

food type,

vrste hrane,

and our body's ability to process energy.

kao i sposobnosti našeg tela da preradi hranu.

Good luck finding all of that on a nutrition label.

Srećno vam bilo da sve to nađete na etiketi proizvoda.