REQUERIMIENTO 3: HUMANOS RE = MB + ETA + PAL

REQUERIMIENTO de HUMANOS Componentes del requerimiento energético METABOLISMO BASAL (TMB – TMR): Basal metabolism. This comprises a series of functions that are essential for life, such as cell function and replacement; the synthesis, secretion and metabolism of enzymes and hormones to transport proteins and other substances and molecules; the maintenance of body temperature; uninterrupted work of cardiac and respiratory muscles; and brain function. The amount of energy used for basal metabolism in a period of time is called the basal metabolic rate (BMR=TMB), and is measured under standard conditions that include being awake in the supine position after ten to 12 hours of fasting and eight hours of physical rest, and being in a state of mental relaxation in an ambient environmental temperature that does not elicit heat-generating or heat-dissipating processes. Depending on age and lifestyle, BMR represents 45 to 70 percent of daily total energy expenditure, and it is determined mainly by the individual’s age, gender, body size and body composition.

REQUERIMIENTO de HUMANOS Componentes del requerimiento EFECTO TERMICO DEL ALIMENTO (ETA): Metabolic response to food. Eating requires energy for the ingestion and digestion of food, and for the absorption, transport, interconversion, oxidation and deposition of nutrients. These metabolic processes increase heat production and oxygen consumption, and are known by terms such as dietary-induced thermogenesis, specific dynamic action of food and thermic effect of feeding. The metabolic response to food increases total energy expenditure by about 10 percent of the BMR over a 24-hour period in individuals eating a mixed diet Termorregulación: TERMOGENESIS ADAPTATIVA

REQUERIMIENTO de HUMANOS Componentes del requerimiento energético ACTIVIDAD FISICA: Physical activity. This is the most variable and, after BMR, the second largest component of daily energy expenditure. Humans perform obligatory and discretionary physical activities. Obligatory activities can seldom be avoided within a given setting, and they are imposed on the individual by economic, cultural or societal demands. The term “obligatory” is more comprehensive than the term “occupational” that was used in the 1985 report (WHO, 1985)because, in addition to occupational work, obligatory activities include daily activities such as going to school, tending to the home and family and other demands made on children and adults by their economic, social and cultural environment. Discretionary activities, although not socially or economically essential, are important for health, well- being and a good quality of life in general. They include the regular practice of physical activity for fitness and health; the performance of optional household tasks that may contribute to family comfort and well- being; and the engagement in individually and socially desirable activities for personal enjoyment, social interaction and community development

REQUERIMIENTO de HUMANOS Componentes del requerimiento energético Resting Energy Caloric intake equations are based on determining a person’s resting energy expenditure. This is the energy necessary to sustain life and to keep the heart, lungs, brain, liver and kidneys functioning properly. According to the book Nutrition Therapy and Pathophysiology, the average North American’s resting energy expenditure accounts for about 60 to 75 percent of total daily energy expenditure. The remaining energy expenditure is through physical activity, about 25 percent, and through the metabolic process of digesting food, about 10 percent.

REQUERIMIENTO de HUMANOS Componentes del requerimiento energetico CRECIMIENTO: Growth. The energy cost of growth has two components: 1) the energy needed to synthesize growing tissues; and 2) the energy deposited in those tissues. The energy cost of growth is about 35 percent of total energy requirement during the first three months of age, falls rapidly to about 5 percent at 12 months and about 3 percent in the second year, remains at 1 to 2 percent until mid-adolescence, and is negligible in the late teens. GESTACION: Pregnancy. During pregnancy, extra energy is needed for the growth of the foetus, placenta and various maternal tissues, such as in the uterus, breasts and fat stores, as well as for changes in maternal metabolism and the increase in maternal effort at rest and during physical activity. LACTACION: Lactation. The energy cost of lactation has two components: 1) the energy content of the milk secreted; and 2) the energy required to produce that milk. Well-nourished lactating women can derive part of this additional requirement from body fat stores accumulated during pregnancy.

REQUERIMIENTO de HUMANOS Calculo de la TMR con uso de fórmulas Formula (N. U. - CEPAL, 2004) , para edad de 18 a 30 años : (15.4(p) – 27(t) + 717) ó 15.057(kg) + 692.2 …….Hombres Formula ( O.M.S. - 1985) para el cálculo de la Tasa Metabólica en Reposo (TMR) en Kcal/día : 15.3 (P) + 679 …. Hombres (18 – 29 años) 14.7 (P) + 496 …. Mujeres (18 – 29 años) Fórmula de Harris-Benedict para calcular la TMR : Hombres (GEB) : TMR = 66 + [13,7 x P (kg)] + [5 x T (cm) – [6,8 x edad (años)] Mujeres (GEB) : TMR = 655 + [9,6 x P (kg)] + [1,8 x T(cm)] – [4,7 x edad (años)] RCT = GEB (Sexo) + ADE (10% GEB) + Actividad + Deporte P = Peso vivo del estudiante en kg. T = Talla del estudiante en cm.

Mifflin-St. Jeor Equation According to Nutrition Therapy and Pathophysiology, the Mifflin-St. Jeor equation was developed in 1990 and has been validated by more than 10 studies. The Mifflin-St. Jeor equation is gaining popularity among the nutrition professionals for accurately estimating caloric needs. The equation is as follows: for females = 10 x (Weight in kg) + 6.25 x (Height in cm) - 5 x age - 161; for males= 10 x (Weight in kg) + 6.25 x (Height in cm) - 5 x age + 5. These equations are also multiplied by the same physical activity factors to estimate daily caloric needs According to the American Dietetic Association, the Mifflin-St. Jeor equation has been found to be the most reliable in predicting actual resting energy expenditure within 10 percent. The equation is recommended by nutrition professionals. For further understanding daily caloric intake needs, a Registered Dietitian should be consulted. Ya considera el 10% por efecto termico del alimento

REQUERIMIENTO de HUMANOS Calculo del nivel de actividad física (PAL)

REQUERIMIENTO de HUMANOS Gasto energético por actividad (PAR)

REQUERIMIENTO de HUMANOS Calculo del nivel de la BMR (TMB - TMR)

REQUERIMIENTO de HUMANOS Trabajo: Determine su requerimiento ESTIMACION DE LOS REQUERIMIENTOS ENERGETICOS Y NUTRICIONALES PARA ESTUDIANTES EJERCICIO: 1. Registre sus propias actividades a lo largo de 3 días en un diario de actividades. Incluir 1 día durante el fin de semana, y sacar el promedio de esos tres días (solo trabaje con el promedio) 2. Calcule el número total de minutos empleados en cada tipo de actividad y utilice la tabla del costo energético por actividad y luego transferirlo al formulario de registro de actividades. (Baje el libro: ftp://ftp.fao.org/docrep/fao/007/y5686e/y5686e00.pdf) En el anexo de este libro encontrará las actividades y su costo energético 3. Calcule su gasto energético promedio obtenido en 1 mediante el método factorial 5. Calcule la cantidad de grasa, proteínas y carbohidratos que debe consumir por día en base a sus requerimientos de energía estimada en 3. 6. Calcule su IMC 7. Calcule su ratio: C/C 8. Seguir las siguientes recomendaciones del siguiente ejemplo:

REQUERIMIENTO de HUMANOS Registro de actividades (Promedio de tres días) COSTO ENERGETICO TIEMPO   TMR (minutos) Dormir 1.0 450 Asear y vestir 2.9 15 Desayunar 2.1 30 Caminar a la UNA 3.5 20 Sentarse en clase 1.4 180 Caminar de y hacia clase 40 Almorzar Estudiar en Biblioteca 1.2 Deambulacion Partido de tenis 6.2 Caminar a casa Cenar Planchar camisa Manejar y regresar de cita 2.5 Bailar activamente 8.5 Comer bocaditos Sentarse y charlar con pareja 120 Desvestir y bañar

REQUERIMIENTO de HUMANOS Sumatoria   NIVEL DE COSTO MIN HORAS NIVEL x HORAS ENERGETICO 1.0 450 7.50 1.2 420 7.00 8.40 1.4 180 3.00 4.20 2.1 120 2.00 2.3 20 0.33 0.76 2.9 45 0.75 2.18 3.5 125 2.08 7.28 6.2 40 0.67 4.15 8.5 5.70 24.00 44.40 NIVEL DE ACTIVIDAD FISICA (PAL): 44.4 / 24 = 1.85

REQUERIMIENTO de HUMANOS Estimación del requerimiento energético (RE) DATOS DEL ESTUDIANTE: Peso del estudiante = 78 kg Edad = 22 años Talla = 1.7 m NIVEL DE ACTIVIDAD FISICA (PAL): 44.4 / 24 = 1.85 Reemplazando los datos en la formula de la O.M.S. (1985) para varones, se tiene: TMR = 15.4 (78) – 27 (1.7) + 717 TMR = 1,872.3 Kcal/día (Recuerde que esta fórmula (TMR) ya considera el gasto del efecto térmico del alimento de los alimentos = 10 % ). Luego considerando el Nivel de Actividad Física (PAL) , el requerimiento de energía por día (RED) es: RED = TMR x PAL RED = 1872.3 x 1.85 RED = 3463.75 Kcal/día

REQUERIMIENTO de HUMANOS Recomendación del consumo de nutrientes (OMS) -Grasa total 15 – 30 % (% del total de energía) Ácidos grasos saturados < 10 % Ácidos grasos insaturados (PUFAS) 6 – 10 % PUFAS W-6 5 – 8 % PUFAS W-3 1- 2 % Ácidos grasos trans < 1 % Ácidos grasos mono insaturados (MUFAS) por diferencia -Carbohidratos totales 55 – 75 % (% del total de energía) Azucares libres < 10 % -Proteína total 10 – 15 % (% del total de energía) Colesterol < 300 mg/día Cloruro de sodio 5 g /día (< 2 g/día) Frutas y vegetales > 400 g / día Fibra dietaría total? ………………………..

REQUERIMIENTO de HUMANOS Recomendación de Actividad Fisica

REQUERIMIENTO de HUMANOS Distribución calórica y cantidad de nutrientes/día TOMANDO COMO BASE EL RE = 3,463.75 Kcal/día 1) Grasa total 15 – 30 % (% del total de energía) 2) Carbohidratos totales 55 – 75 % (% del total de energía) 3) Proteína total 10 – 15 % (% del total de energía) 3,463.75 x 0.15 = 519.56 kcal/ 9 kcal g-1 = 57.73 g de grasa/día 3,463.75 x 0.75 = 2,597.81/4 kcal g-1 = 649.45 g de carbohidratos/día 3,463.75 x 0.10 = 346.375/4 kcal g-1 = 86.59 g de proteínas/día

REQUERIMIENTO de HUMANOS Utilización de software

REQUERIMIENTO de HUMANOS Indicadores saludables Fórmula para el calculo del Índice de Masa Corporal (IMC) : IMC = Peso (kg) / Talla x Talla (en metros) Fórmula para el cálculo de la ratio C/C : C/C = cintura (cm) / cadera (cm)

PRACTICA 08 c Determine su requerimiento energético. Determine la cantidad de Proteínas, Grasa y carbohidratos que debe consumir diariamente. Elabore su dieta diaria