כיצד לחשב את Thermic Effect of Food
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The thermic effect of food (TEF) is the energy expended digesting, absorbing, and metabolising nutrients. Protein has the highest TEF (20–30%); carbohydrates moderate (5–10%); fat lowest (0–3%). TEF accounts for roughly 10% of total daily energy expenditure.
מדריך שלב אחר שלב
- 1Protein TEF: 20–30% of protein calories burned in digestion
- 2Carbohydrate TEF: 5–10%
- 3Fat TEF: 0–3%
- 4Total TEF = Σ(macronutrient calories × TEF rate)
Worked Examples
קלט
2,000 kcal diet: 30% protein, 50% carbs, 20% fat
תוצאה
TEF ≈ 178 kcal/day (8.9% of intake)
High protein diets have largest thermic effect
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