Metabolism or metabolism is the process that provides the body with the ability to produce and use energy for all kinds of activities, ranging from mental to heavy physical exertion. It is clear that many health and weight problems can arise when the metabolism is disturbed. The metabolic rate depends on many components: heredity, diet and sleep, age and weight of a person. With insufficient metabolism, it is necessary to take measures to accelerate it in order to bring health and body weight back to normal.
The metabolic rate is a purely individual characteristic for each person. However, with sufficient rest, active physical activity, a large amount of liquid drunk per day, proper nutrition, and the use of natural metabolic catalysts, which will be discussed below, it is possible to speed up the metabolism, and at the same time improve well-being and lose weight.
In the diet of every person, there should be foods that affect the metabolic rate, if they are consumed daily, after a very short period of time, you will notice how your health has improved, and unwanted weight has also disappeared.
The best metabolic foods are those that contain certain substances, such as capsaicin. This compound has an analgesic effect by blocking pain receptors, increases triglyceride metabolism and blood circulation, thus burning extra pounds. This substance is found in very spicy foods, for example, in all varieties of hot peppers. According to studies, eating hot peppers improves metabolism by up to 25%. Similar properties are characterized by chili, and to cayenne, and jalapenos.
All diets include cereals and whole grains. This choice is based on the fact that whole grains contain many nutrients, complex carbohydrates and vitamins that speed up metabolism and normalize insulin levels in the blood. Thus, foods that improve metabolism are wheat, corn, rice, buckwheat, oats and many other cereals. It is necessary to eat them daily, because in addition to metabolism, they improve the activity of almost all body systems, especially the gastrointestinal tract. The coordinated work of these organs and systems automatically removes problems associated with excess weight, poor health, and disorders of the immune and cardiovascular systems.
Among the products that increase metabolism, one cannot fail to single out broccoli, which is the most valuable source of calcium, actively influencing the process of accelerating metabolism. In addition to calcium, broccoli contains vitamins A, C and K, folate or vitamin B9, dietary fiber, useful for the gastrointestinal tract, and antioxidants. A rationally composed menu and culinary tricks will allow you to eat a healthy vegetable every day, as it is a universally recognized detox product that helps maintain good health, adhere to any diets and dietary restrictions.
When asked which foods speed up metabolism, many nutritionists prefer red beans. This product contains resistant starch that is not absorbed by the body, in addition, when eating red beans, a high-quality and fast bowel cleansing occurs. In addition, there is a lot of fiber in the beans, therefore, eating dishes from beans, the feeling of fullness is maintained for a long time.
Green tea and coffee
Well-known products to speed up metabolism are green tea and natural coffee. These drinks are quickly absorbed into the bloodstream and reduce existing stagnant processes. Green tea and natural coffee help lower blood sugar levels, are involved in fat burning, and are rich in antioxidants. With the daily use of these drinks, it is necessary to monitor the quality of the products and the amount of coffee and tea drunk.
Pears and apples
Among the foods that affect metabolism, many experts include pears and apples, also known for its ability to fight extra pounds due to its low calorie content. Brazilian researchers reported the observation that including 3 apples or pears in the daily diet of women leads to faster weight loss.
Foods that increase metabolism do not have to be consumed in large quantities. Sometimes, to speed up the metabolism, it is enough to simply use mustard, garlic, black pepper, ginger, turmeric when preparing all kinds of dishes and other spices. Their action is similar to hot peppers - they increase blood circulation and maintain metabolism at the proper level. It is estimated that spices alone in ready-made meals can burn about 1000 calories per day without additional exercise.
Foods that also speed up metabolism include lemons, oranges and grapefruit is a crime. It is recommended for weight loss to eat citrus fruits daily, which burn fat and increase metabolism. Citrus fruits are also included in many diet menus because they are rich in vitamin C, which helps regulate insulin levels.
Dairy products, fish, fruits, and legumes are a far from complete list of calcium-rich foods that can increase metabolism. They speed up the metabolic processes, thanks to their calcium, which, in turn, contributes to rapid weight loss. It has been established that people who consume 1300 mg of calcium daily lose weight 2 times faster than those who receive less of it from food.
Omega-3 fatty acids
Rounding out the list of metabolic-boosting foods are fish and nuts, which are rich in omega-3 fatty acids. Also, these substances are in seeds and flax oil. Omega-3 fatty acids lower the level of the hormone leptin, which provokes an acceleration of metabolism.
Metabolism is a mechanism that regulates the overall health and well-being of the body, which is why foods that positively affect it should be eaten daily.
- Matyukhina Z. P. Fundamentals of nutritional physiology, hygiene and sanitation: Textbook. – M.: Academy, 2006, 184 p.