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NCM 105R
NCM 105R
NCM 105R
COMPOSED OF COMPOUND
• organic compounds are proteins, lipids, Fuel factor of CARBOHYDRATE = 4 calories per gram
carbohydrates, and vitamins Fuel factor of FATS = 9 calories per gram
• inorganic elements are water and minerals.
Fuel factor of PROTEIN = 4 calories per gram
THREE MAJOR NUTRIENTS
• Carbohydrates
• Proteins 5 WAYS TO BOOST METABOLISM
• Fats
• Exercise more
Vitamins and minerals act as catalyst which prompt • WEIGHT TRAIN – add muscle mass to your
the three major nutrients to interact. body
• Don’t skip meals, especially breakfast
• Eat fat-burning foods (protein, spicy peppers,
METABOLISM green tea)
• Get a good night’s sleep evert night.
• from Greek word metabolismos which means
to change or alter.
• it is the chemical process of transforming JOULE
food into complex tissue elements and of
transforming complex body substances into • is the MEASURE OF ENERGY in the METRIC
simple ones along with the production of SYSTEM.
heat and energy. • 1 calorie (kilocalorie) = 4.184 joule
• chemical reactions in the body’s cells that (kilojoules)
change food into energy.
EXAMPLE
ENERGY
1 cup milk = 170 kcal
• is the force or power that enables the body to
170 kcal x 4.184 kjoules = 711.28 kjoules
do its work.
• it pertains to the chemical energy locked in
foodstuffs brought about by metabolism.
CALCULATION OF FOOD VALUE
ENERGY FROM FOOD
one cup of milk contains approximately
• CALORIE – the unit of energy commonly used
12 gms carbohydrates x 4 cal/gm = 48 kcal
in human nutrition or also called KILOGRAM
CALORIE. 8 gms proteins x 4 cal/gm = 32 kcal
• it is the unit of measurement for the energy
10 gms fats x 9 cal/ gm = 90 kcal
that the body gets from food.
total = 170 kcal
TO CALCULATE THE PERCENTAGE OF KCALORIES HARRIS-BENEDICT FORMULA
FROM FAT FOR EXAMPLE:
• which uses information on weight, height, age,
divide 90 fat kcal by the total 170 kcal and sex
90 fat kcal/ 170 kcal = 0.529 or 0.53 which is equal to MALE
53%
REE = 66 + [13.7 x wt (kg)] + [5 x ht (cm)] – [6.8 x age
(yr)]
COMPONENTS OF ENERGY EXPENDITURE FEMALE
BASAL METABOLISM REE = 665 + [9.6 x wt (kg) + [1.8 x ht (cm) ] – [4.7 x age
• also known as the REQUIRED ENERGY (yr.)]
EXPENDITURE (REE), is the measure of
energy needed by the body at rest for all its
internal chemical activities which is FACTORS THAT AFFECT THE BASAL METABOLIC
approximately 1 calorie per kilogram of body RATE (BMR)
weight per hour for an adult
SURFACE AREA
• it is the minimum amount of energy needed
by the body at rest in a fasting state. • the greater the body surface area or skin
• it indicates the amount of energy needed to area, the greater the amount of heat lost
SUCTION THE LIFE PROCESSES: respiration, and in turn, the greater necessary heat
cellular metabolism, circulation, glandular produced by the body.
activity, and maintenance of body
SEX
temperature.
• women have a metabolism of about 5% to
10% less than men
BASAL METABOLIC RATE (BMR)
AGE
• is the rate of basal metabolism in a given
• metabolic rate is highest during the periods of
person at a given time and situation.
rapid growth, during the first and second
• is the number of calories you burn as your
years reaches the peak in ages of puberty
body performs basic (basal) life-sustaining
and adolescence in both sexes.
function
• It declines slowly with increasing age.
• also termed as RESTING METABOLIC RATE
(RMR) which is the calories burned if you BODY COMPOSITION
stayed in bed all day.
• athletes with greater muscular development
• it constitutes ½ of the calorie requirements
shows about 5% increase in basal metabolism.
of an individual
STATE OF NUTRITION
CALCULATION OF BMR
• decrease in active tissue such as in
RULE OF THUMB
undernourished and starvation causes
• 1 kcal per kg per hour for adult male; lowered metabolism.
• 0.9 kcal per kg per hour for adult female
SLEEP
MALE: 75 KG. FEMALE: 65 KG. • during sleep, metabolic rate falls
= 1 kcal x 75 x 24 = 0.9 kcal x 65 x 24 approximately 10% to 15 % below waking
levels. This is due to muscular relaxation and
= 1,800 kcal = 1,404 kcal decreased activity.
ENDOCRINE GLANDS • ideal daily intake of calories varies depending
on age, metabolism and levels of physical
• are the principal regulators of metabolic
activity.
rate. Male hormones increase BMR 10 to15%
• recommended daily calorie intake is 2,000
than female
calories a day for women and 2,500 calories
FEVER for men.
• there are 7,700 calories in 1 kilogram of
• increases 7% in rise of body temperature body fat.
above 98.6 F
BODY MASS INDEX (BMI) • Dip the measuring spoon into the baking
powder, alt, or spice, and stir to break up
• is the ratio of weight to height
lumps.
weight in kg. • Fill the spoon to overflowing and then level it
𝐵𝑀𝐼 =
(height in meters) 2 off with the straight edge of a knife of metal
spatula Scrape out with a rubber spatula.
MEASURING LIQUIDS
Example: an individual weighs 92 kg and is 175 cm tall
would have a BMI of 92kg/ (1.75 m)2 = 30 • Place the liquid measure on a level surface and
92 kg
fill to desired mark.
𝐵𝑀𝐼 = (1.75m) 2= 30 • Bend over to check at eye level for accuracy.
PURCHASING
4. Shop for fresh produce and, if possible, pick fruits
• Purchasing is an important activity because of and vegetables that have been opened in the vine.
the quality and cost materials at the time of
purchase largely determine the quality and
cost of the finished product. 5. Choose bright orange carrots, deep orange sweet
• Effective purchasing aims to provide an potatoes, and dark leaf lettuce for maximum
adequate supply of food, the right quality in vitamin A content.
the right quantity, and at the right price.
• To make this possible, it is important for the
food to be purchased at the right time from STEPS IN PURCHASING
the right source.
1. Determine what items or products should be
purchased, specifying the quality and quantity.
2. Know the market situation about the products,
such as the supply, demand, market availability,
and other related information.
3. Contact potential suppliers or visit possible sources HOW TO BUY CHICKEN
to know what products are being offered and at
• Young chicken has smooth legs
what price
• Know the desired part of chicken for cooking
4. Compare the products available from different
needs
sources with your product specifications.
• There should be traces of fat under the skin
5. Evaluate what the supplier has to offer against
• The meat should be yellowish pink
your needs, as in the quality available, prices,
terms, conditions of delivery, methods of payment, HOW TO BUY FISH
and the like.
6. Decide on the supplier or vendor. • The flesh is firm and scales are sully shiny
• The odor is not unpleasant
• The belly walls are intact
• The eyes are full and bright
TIPS FOR A PURCHASER/MARKETER
• The gills are red, not gray or brown
1. Know what to buy and where to buy quality foods.
2. Determine beforehand how much you can afford
to spend
3. Make a flexible marketing list.
4. Use polite expressions when buying and asking for
goods.
5. Avoid unnecessary remarks if you do not approve
of the price.