![\"\"](\"http:\/\/cdn1.cdnme.se\/cdn\/9-1\/3836821\/images\/2013\/diet_50eb2a4ae087c30b088b708a.jpg\")
<\/p>\n Food contains nutrients that gives the body energy. Energy is measured in kcal = kilocalories or kj = kilojoules.
\nIt is easy to count calories, on most food products it is giving a nutritional per 100 grams.\u00a0I recommend you to buy a foodscale, you will need that to know how much your food weights so you can get exactly how many calories the food contains. CUPS and DECILITER measures could also work depending on what you are going to eat.\u00a0<\/p>\n
Example: You are about to eat a salmon fillet.
Nutritional \/ 100 g
Energy 757 kJ, 181 kcal
Protein 18.0 grams
Carbohydrates 0.0 grams
Fat 12.0 grams<\/p>\n
The food provided nutrition declaration per 100 grams. Therefore, you must share the portion weight by 100 grams to get the correct values. A salmon fillet weights about 125 grams, which means 125 g \/ 100 g = 1.25
Energy = 1.25 x 181 calories = 226.25 kcal \/ salmon
Protein = 1.25 x 18 g protein = 22.5 grams of protein \/ salmon
Carbohydrates = 1.25 x 0 g carbs = 0 g carbs \/ salmon
Fat = 1.25 x 12 g fat = 15 grams of fat \/ salmon<\/p>\n
If you are going to eat rice or as pasta, dry goods then check the nutritional content of the calorie value is specified in either dry or not. If an example is 100 grams of pasta in dry weight becomes much more because the pasta will swell during cooking.<\/p>\n
If you want to make it easier you can use a app that helps you count your calories. I recommend Myfitnesspal and ShapeUpclub. I like ShapeUp most so Im paying for that app now. To use these apps you just need to know how much the food weights and then you can search at ex salmon and add how many grams you had and the app will count the energy by itself. Super easy.\u00a0<\/p>\n
I don’t recommending to count calories though, if your not over weight and really needs to lose weight. If you eat clean and healthy the calorie counting isnt necessary. Its easy to get obsessed by counting and lots of people starts to avoiding foods because they know the calories in it and they stop to enjoy foods.\u00a0Eat healthy and clean and dont worry, its okey to enjoy unhealthy food sometimes and that wont affect you weight or progress.\u00a0<\/p>\n
<\/p>\n
\u00a0<\/p>\n
Mat inneh\u00e5ller n\u00e4rings\u00e4mnen som ger kroppen energi. Energin m\u00e4ts i kcal = kilokalorier eller kj = kilojoule.
\nDet \u00e4r l\u00e4tt att r\u00e4kna kalorier, p\u00e5 de flesta mat produkterna st\u00e5r ett n\u00e4ringsv\u00e4rde angivet per 100 gram. Att inf\u00f6rskaffa sig en matv\u00e5g kan vara bra d\u00e5 man m\u00e5ste veta vad maten v\u00e4ger f\u00f6r att f\u00e5 fram ett exakt kaloriv\u00e4rde. Deciliter m\u00e5tt kan ocks\u00e5 funka.\u00a0
\n\u00a0
\nExempel: Du ska \u00e4ta en laxfile.
\nN\u00e4ringsv\u00e4rde \/ 100 g
Energiv\u00e4rde 757 kJ, 181 kcal
Protein 18,0 gram
Kolhydrater 0,0 gram
Fett 12,0 gram
\n\u00a0
\nP\u00e5 livsmedel anges n\u00e4ringsdeklarationen per 100 gram. D\u00e4rf\u00f6r m\u00e5ste du dela portionsvikten med 100 gram f\u00f6r att f\u00e5 ut r\u00e4tta v\u00e4rden. En laxfile v\u00e4ger ca 125 gram vilket inneb\u00e4r 125 g \/ 100 g = 1,25
Energi = 1,25 x 181 kcal= 226,25 kcal\/laxfil\u00c3\u00a9
Protein = 1,25 x 18 g protein = 22,5 gram protein\/laxfil\u00c3\u00a9\u00a0
Kolhydrater = 1,25 x 0 g kolhydrater = 0 gram kolhydrater\/laxfil\u00c3\u00a9
Fett = 1,25 x 12 g fett = 15 gram fett\/laxfil\u00c3\u00a9
\n\u00a0
\nOm du ska \u00e4ta ris eller ex pasta som \u00e4r torrvaror kolla d\u00e5 p\u00e5 n\u00e4ringsinneh\u00e5llet om kalori v\u00e4rdet \u00e4r angivet i torrvare eller inte. Om\u00a0\u00a0Ett exempel \u00e4r 100 gram pasta som i torrvikt blir mycket mer eftersom pasta sv\u00e4ller under kokning.
\n\u00a0
\nOm du vill g\u00f6ra det enklare kan du anv\u00e4nda en app som hj\u00e4lper dig att r\u00e4kna dina kalorier. Jag rekommenderar Myfitnesspal och ShapeUpclub. Jag gillar ShapeUp mest s\u00e5 jag har valt att betala f\u00f6r den. F\u00f6r att anv\u00e4nda dessa appar \u00e4r allt \u00a0du beh\u00f6ver bara veta hur mycket maten v\u00e4ger och sedan kan du s\u00f6ka p\u00e5 ex lax och l\u00e4gga in hur m\u00e5nga gram du \u00e5t av det och appen kommer d\u00e5 r\u00e4kna ut n\u00e4ringsv\u00e4rdet \u00e5t dig. Super l\u00e4tt.<\/p>\n
Jag vill inte rekommendera att r\u00e4kna kalorier s\u00e5vida du inte \u00e4r \u00f6verviktig och verkligen beh\u00f6ver g\u00e5 ner i vikt f\u00f6r att vara h\u00e4lsosam. Om du \u00e4ter en ren och h\u00e4lsosam kost \u00e4r inte kalorir\u00e4kning n\u00f6dv\u00e4ndig. Det \u00e4r l\u00e4tt att fastna i det och m\u00e5nga b\u00f6rjar f\u00f6rbjuda sig att \u00e4ta viss typ av mat bara f\u00f6r att kaloriineh\u00e5ller r\u00e5kar varah\u00f6gt och det \u00e4r l\u00e4tt att man gl\u00f6mmer bort att njuta. \u00c4t h\u00e4lsosamt och oroa dig inte, det \u00e4r okej att njuta av oh\u00e4lsosam mat ibland och det \u00a0kommer inte p\u00e5verka din vikt negativt eller f\u00f6rst\u00f6ra dina framsteg.<\/p>\n","protected":false},"excerpt":{"rendered":"
Food contains nutrients that gives the body energy. Energy is measured in kcal = kilocalories or kj = kilojoules. It is easy to count calories, on most food products it is giving a nutritional per 100 grams.\u00a0I recommend you to buy a foodscale, you will need that to know how much your food weights so … L\u00e4s mer<\/a><\/p>\n","protected":false},"author":4212,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-3560","post","type-post","status-publish","format-standard","hentry","category-trainingfood-facts"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/3560","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/users\/4212"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/comments?post=3560"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/3560\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=3560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=3560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=3560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}