CALCULATION OF CALORIES AND MACRONUTRIENTS OF THE PERSONAL DIET

1.Calculate with the tables and formulas of the WHO the calories you need to consume in a day based on your basal metabolism, age and amount of physical activity performed.

According to the WHO (the so-called FAO / WHO / UNU method), the following equations are used to calculate the TEDD, with P being the weight of the individual.

Edad	Hombres	Mujeres
0 – 3 años	TMB = 60,9 x P – 54	TMB = 61 x P – 51
3 – 10 años	TMB = 22.7 x P + 495	TMB = 22.5 x P + 499
10 – 18 años	TMB = 17.5 x P + 651	TMB = 12.2 x P + 746
18 – 30 años	TMB = 15.3 x P + 679	TMB = 14.7 x P + 496
30 – 60 años	TMB = 11.6 x P + 879	TMB = 8.7 x P + 829
Más de 60 años	TMB = 13.5 x P + 487	TMB = 10.5 x P + 596

Once the TMB is obtained, it is necessary to consider the energy expenditure by physical activity (EAF). For this, the activity factor is searched according to this table.

Actividad	Hombres	Mujeres	Intensidad
Sedentario	1`2	1´2	Sin actividad
Liviana	1´55	1´56	3 horas semanales
Moderada	1´8	1´64	6 horas semanales
Intensa	2´1	1´82	4-5 horas diarias

TMB =17.5 x 66 + 651 = 1806 KCAL

GETD= 1806 x 1,8 = 3250,8 KCAL

ON A DAY I NEED TO CONSUME 3250.8 KCAL TO BE AT THE    100 %

2. Choose any day of the week, write down the food and quantities consumed, and estimate the calories and amounts of macronutrients in your diet that day.

DESAYUNO

PRODUCT	KCAL	GRASAS				HIDRATOS DE CARBONO				PROTEINAS	SAL
1 glass of skimmed milk (250ml)	90 kcal	1,3g	Saturadas 0,8g			12g	De los cuales son azucares 12g			7,8 g	0,30 g
Colacao (14 g)	84 kcal	3,8 g		Saturadas 2,5 g		25 g		De los cuales son azucares 23g		8 g	0,2 g
1 banana	94 kcal	0,3 g				20 g				1,2 g	-
Iberian ham	242 kcal	14,5 g				0 g				28,5 g	-
Cereals (aprox. 16 )	119 kcal	4,9 g			Saturadas 0,8 g	16,9 g			De los cuales son azucares 7,5 g	1,3 g	0,16 g

COMIDA

PRODUCT	KCAL	GRASAS		HIDARTOS DE CARBONO		PROTEINAS	SAL
Green beans (100 g)	31 kcal	0,2 g		4,2 g	De los 3g son azucares	1,9 g	0,01 g
mackerel (100 g)	182 kcal	11,9 g		O g		18,68 g	-
Yogurt (125 g)	109 kcal	3,9 g	Saturadas 2,5 g	14,8 g		3,9 g	0,16 g

MERIENDA

PRODUCT	KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
1 orange	84 kcal	0,24 g	23 g	0,94 g	-
1 apple	104 kcal	0,4 g	28g	0,6 g	-
1 banana	94 kcal	0,3 g	20 g	1,2 g	-

CENA

PRODUCT	KCAL	GRASAS		HIDRATOS DE CARBONO	PROTEINAS	SAL
Caesar salad (190 g)	525 kcal	45,60 g		15 g	12,70 g	-
breast	111 kcal	1,75 g	Saturada 0, 484 g	0 g	22,39 g	-

TOTAL

KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
1869 kcal	89,09 g	178,9 g	109,11 g	0,83 g

3. Now we must adjust the diet in relation to exercise number two and counting on the calories of exercise number one.

DESAYUNO

PRODUCT	KCAL	GRASAS				HIDRATOS DE CARBONO				PROTEINAS	SAL
1 glass of skimmed milk (250ml)	90 kcal	1,3g	Saturadas 0,8g			12g	De los cuales son azucares 12g			7,8 g	0,30 g
Colacao (14 g)	84 kcal	3,8 g		Saturadas 2,5 g		25 g		De los cuales son azucares 23g		8 g	0,2 g
1 banana	94 kcal	0,3 g				20 g				1,2 g	-
Iberian ham	242 kcal	5,9 g				0 g				28,5 g	-
Cereals (aprox. 16 )	119 kcal	2,9 g			Saturadas 0,8 g	16,9 g			De los cuales son azucares 7,5 g	3,3 g	0,16 g
1 apple	104 kcal	0.4 g				28 g				0,6 g	-

APERITIVO

PRODUCTO	KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEÍNAS
Fruit shake	230 kcal	8,05 g	21,23 g	7,7 g

COMIDA

PRODUCTO	KCAL	GRASAS		HIDARTOS DE CARBONO		PROTEINAS	SAL
Green beans (100 g)	31 kcal	0,2 g		4,2 g	De los 3g son azucares	1,9 g	0,01 g
Salmon  (100 g)	182 kcal	11,9 g		O g		18,68 g	-
Yogurt (125 g)	109 kcal	3,9 g	Saturadas 2,5 g	14,8 g		5,9 g	0,16 g
bread (100 g)	277 kcal	1 g		58 g		7,8 g	-
Soy (100 g)	251 kcal	0,1 g		60 g		1,9 g
Nuts (100 g)	563 kcal	42,5 g		4,2 g		40 g	-

MERIENDA

PRODUCTO	KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
1 orange	84 kcal	0,24 g	23 g	0,94 g	-
1 apple	104 kcal	0,4 g	28g	0,6 g	-
1 banana	94 kcal	0,3 g	20 g	1,2 g	-
Turkey     (150 g )	161 kcal	3,3 g	0 g	32,9 g

CENA

PRODUCTO	KCAL	GRASAS		HIDRATOS DE CARBONO	PROTEINAS	SAL
Fruit salad (200 g )	125 kcal	0,1 g		15 g	10,8 g	-
breast	111 kcal	1,75 g	Saturada 0, 484 g	0 g	22,39 g	-
Boiled potatoes    (100 g)	77 kcal	0,1 g		17 g	4 g	-
Canned tuna (100g)	116 kcal	0,82 g		0 g	25 , 51 g	-

TOTAL

KCAL	GRASAS	HIDRATOS DE CARBONO	PROTEINAS	SAL
3244 kcal	92,26 g	364,23 g	231,62 g	0,83 g

GRASAS = 92,26 x 9 = 830,34 KCAL

HIDRATOS DE CARBONO = 364,23 x 4 = 1456,92 KCAL

PROTEÍNAS = 240,12 x 4 = 960,48 KCAL

A diet provided should follow the different guidelines indicated by professionals. It is very important that you know the calories you must take in a day to give your 100% at all times, and in the case of a bad diet, to fix it. By consuming the amount of items ordered by your body you will notice to improve your physical condition. One is the best to know how it is. I habitually consume many carbohydrates when I am an athlete, as well as lots of fruit and sometimes pastries. For example, before I barely ate breakfast and did not perform in class. As soon as I started eating the necessary amounts and food, I noticed a lot of the change and nowadays, I perform much better. The rest of the day I usually eat very varied.

-SELF ASSESMENT-

This term I improved translation. The most I liked was the workbook exercise . I really had fun. I improve the writing, I had better mark in the second exam than in the first, because I had studied more. Outside the class I go to one academy, that I study the same that in school. I need to improve the listening a bit more. About culture I learnt things about health and about energy thimgs

PROJECT

 -SECOND TERM-

https://docs.google.com/presentation/d/e/2PACX-1vQoRECLhA-oWsWtgAC9A05JK-hdVqmWmS4LHxlWYF6IpgWrWJSkcJfrgMBye9p16_oyLbUjrcNafO71/pub?start=true&loop=true&delayms=3000

 

UNIT 4

-VOCABULARY-

calm down - become or make someone more relaxed

cheer up - become or make someone happier

slow down - started to do something less fast 

face up to - accept that a difficult situation exists

open up - talk about how you feel

METABOLISM

Anaerobic vs aerobic metabolism
Anaerobic metabolism is not as efficient as aerobic metabolism. A molecule of glusoce can only produce 3 ATP molecules under anaerobic metabolism, while it produces 39 with aerbic metabolism. ATP is what fuels the muscles.
Anaerobic metabolism can only use glucose and glycogen, while aerobic metabolism can also break down fats and protein. Intense bouts of exercicein the anaerobic zone and in the red-line zone with a heart rate over 85% of your maximum heart rate will esult in using anaerobic metabolism to fuel the muscles.
While your body will naturally use the energy parthways that will best get the job done, you have a choice in how strenuously you exercice. Training programs for different sports and activities are designed to make the best use of aerobic and anaerobic metabolism.

How anaerobic metabolism and lactic acid affect you during exercice
Lactid acid is a by-product of anaerobic glycolysis and anaerobic metabolism, both o which occur duing strebuous exercise. Although lactic acid is used as a fuel by the heart, an excessive amount of lactic acid in your skletal muscles slows down contractions, preventing you maintaining peak performance.
When your muscles use anaerobic metabolism, lctic acid is produced in your muscle cells. With modernate intensity exercice, it is able to difuse out of the cells, but with vigorous muscle contractions it builds up. As you build up more and more lactic acid, your muscles burn and are fatigued.
often, this is felt in activities like wieght liftng, but you canm reach it when running or cycling at a sprint. You are forced to back off and slow down so your muscles can recover and allowlactid acid to diffuse out of the cells. Lactid acid is further processed by the liver into glucose to use for fuel, completing cycle.

How your body uses aerobic metabolism:
The body uses aerobic metabolism for energy throughout the day to fuel regular activity by the cells, muscles and organs. This is why you have a basa metabolic rate, a level of calorie_burning needed just to maintain the normal body functions, apart from physical activity calories burned. A living body is always burning some calories, even at rest.
Aerobic metabolism is also why your lungs absorb oxygen to be carried by hemoglobin in the blood to your tissues. The oxygen is used in aerobic metabolism to oxidize carbohydrates and the oxygen atoms end up attached to carbon in the carbon dioxide molecule that is excreted.
The only byproducts of the process of aerobic metabolism of carbohydrates are carbon dioxide and water. Your body disposes of these byproducts by breathing, sweating and urinating. Compared with anaerobic metabolism, which produces lactid acid as well, aerobic metabolism produces bproducts that are easier to remove from the body.

METABOLISM

Definition of metabolism and where it occurs:
Metabolism refers to the processes your body uses to break dow nutrients, form compounds the cells can use for energy and usa those compounds to fuel cellular functions. Your body secretes enzymes to break down food into sugars, proteins and fats. Then each cell of your body can take these in and use them in aerobic or anaerobic metabolic processes to form adenosine triphosphate (ATP), which is the fuel used in the cell.
The calories from food are burned in this way to produce energy in each cell. Your body´s overall metabolism includes muscle contraction, breathing, blood circulation, maintaining body temperature, digesting food, eliminating wastes and the functions of the brain and nervous system. 
The rate at which you burn calories is called your metabolic rate.
During exercise, you not only increase metabolism in your muscles but also in your respiratory and circulatory systems.
You need a faster rate of breathing and heart rate to deliver oxygen and nutrients to your muscles. Your body also must work harder to prevent overheating, such as through sweating.

Aerobic metabolism: 

 is the way that your body creates energy through the combustion of carbohydrates, amino acids and fats in the presence of oxygen. Combustion means burning, which is why this called burning sugars, fats and proteins for energy.
aerobic metabolism is used for the sustained production of energy for exercice and other body functions.
Examples: walking, running or cycling with sustained effort.

Anaerobic metabolism : 

is the creation of energy through the combustion of carbohydrates in the absence of oxygen. This occurs when your lungs cannot put enough oxygeninto the bloodstream to keep up with the demands ofyour muscles energy.
It´s generally used only for short bursts of actvity.
Examples.  when you go for a sprint when you are running or cycling or when you are lifting heavy weights. 
When there isn´t enough oxygen in the bloodstream, glucose and glycogen cannot be fully broken down t carbon dioxide and water. Instead, lactic acid is produced, which can build up in the muscles and degrade muscle function.

UNIT 3

-VOCABULARY-

Tile: A piece of floor made from ceramic, wood,...

Mad search: To look forma something really quickly

Russhed: To go really quickly

Research: Investigation

Painful: That it hurts