Freitag, 3. Oktober 2014

Wie berechnet man den Nährstoffbedarf eines Menschen?

In diesem Post meiner Serie 'richtige Ernährung ~ gesund und lecker' möchte ich Euch noch kurz den Nährstoffbedarf des Menschen und seine Berechnung erläutern, bevor ich dann auf die verschiedenen Stoffe etwas genauer eingehe.

Wie schon in meinem Post 'Die Aufgaben der Ernährung' erläutert habe, benötigen wir nicht nur Energie, sondern auch Nähr- und Wirkstoffe für so gut wie jeden einzelnen Vorgang in unserem Körper. Darum müssen alle diese Stoffe im richtigen Verhältnis in der Nahrung enthalten sein, die wir zu uns nehmen. Die Deutsche Gesellschaft für Ernährung (DGE) hat nun folgende Richtwerte als Grundlage herausgegeben.

Demnach sollten also 55% der empfohlenen Gesamtenergiezufuhr in Form von Kohlehydrate erfolgen. Die empfohlene Fettzufuhr liegt bei 30% und 15% der Energiezufuhr sollte in Form von Eiweiß erfolgen.

Unter Berücksichtigung der Energie, die Kohlehydrate (4,1 kcal) pro Gramm, Fett (9,3 kcal) und Eiweiß (4,1 kcal) liefern, ergäbe sich bei einem Erwachsenen mit einer Gesamtengergiezufuhr von 2000 kcal also folgende Rechnung.
2000 kcal = 100%
x = 55%
X = 1100 : 4,1 kcal
x = 268 g
2000 kcal = 100%
x = 30%
x = 600 : 9,3 kcal
x = 65 g
2000 kcal = 100%
x = 15%
x =300 : 4,1 kcal
x = 73 g

Dies entspräche also einer Zufuhr von 268 g Kohlehydrate, 65 g Fett und 73 g Eiweiß.

Nun aber Schluss mit dem Gerede über das Soll-, Ist- oder Möchtegerngewicht und komplizierten Berechnungen! :)

Was steckt denn nun in unserer Nahrung wirklich drin?

Dies und noch mehr interessante Fakten über unsere Nahrung erfährt Ihr in meinen nächsten Posts!

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