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Learn about foods that boost metabolism
There are many foods and drinks that are said to increase metabolism - the body's internal reactions to provide energy. In this Honest Nutrition feature, we investigate how our diet affects our metabolism and whether certain foods and drinks actually have a significant impact on our metabolism. metabolic rate or not.
Metabolism is the synthesis of reactions in our cells that provide the energy needed for functions such as movement, growth, and development.
Many factors can affect metabolism, including age, diet, biological sex, physical activity, and health status.
Basal metabolic rate is the energy needed to maintain vital body functions, such as breathing, at rest. This is the biggest contributor to daily calorie burn – also known as total energy intake.
The digestion and processing of food, including carbs, proteins, and fats, also requires energy. This is called the thermic effect of food. Some foods take more energy to break down than others, and this can slightly increase metabolism.
For example, fats require less energy to digest than proteins and carbs. Protein has the highest thermic effect of food among the three macronutrients. Source: http://vietherbal.com/tin-tuc-su-kien/cac-bien-phap-khac-phuc-tai-nha-c2n495.html
Article summary:
Can Certain Foods Speed Up Your Metabolism?
A person may think that specific foods and drinks can "boost" the metabolism, but this is not necessarily true. Some foods take more energy to digest than others, and some foods can slightly increase basal metabolic rate, but not by much.
It is the total intake that matters most.
For example, the thermic effect of food, the energy required to digest the food, varies depending on the macronutrient content of the meal.
Here is the energy needed to digest macronutrients:
• Protein: 10–30% of the energy content of ingested protein
• Carbs: 5-10% of carbohydrate intake
• Fat: 0–3% fat intake
The body uses the most energy to break down and store protein, which is why it has the highest thermic effect of food.
The thermic effect of food accounts for about 10% of total daily energy expenditure. For this reason, consuming a high-protein diet can help us burn more calories.
Additionally, studies show that processed meals require less energy to digest than whole grains. This may be due to the lower amount of fiber and protein in highly refined foods.
Research has also shown that a high-protein diet can increase resting metabolic rate, the number of calories burned at rest.
A 2015 study found that in people on a high-calorie diet, consuming more protein significantly increased 24-hour resting energy expenditure compared with low protein intake.
A 2021 study determined that a high-protein diet, consisting of 40% protein, resulted in higher total energy expenditure and increased fat burning, compared with a control diet containing 15% protein.
Other studies have also shown that high-protein diets increase daily energy expenditure compared with low-protein diets. Source: http://novaco.vn/9-loai-thuc-pham-tot-cho-tim-mach-ban-nen-an-d482.html
Do specific foods increase metabolism?
It's clear that a higher protein diet can help people burn more calories on a daily basis, but what about specific foods?
For example, compounds in chili peppers, green tea, and coffee may boost metabolism slightly.
Caffeine can increase energy expenditure, so drinking caffeinated beverages, such as coffee and green tea, may boost metabolism by a small amount.
Studies show that consuming green tea catechin extracts can increase daily calorie intake by up to 260 calories when combined with resistance training exercises. It's important to note that most studies in this area have involved taking high doses of green tea extract supplements, and the results may not apply to people who drink only green tea.
Some studies indicate that the natural compound epigallocatechin gallate found in green tea leaves, a catechin found in green tea, has the ability to increase energy expenditure at doses of 300 milligrams (mg). For reference, green tea contains about 71 mg of the natural compound epigallocatechin gallate per 100 ml serving.
Meanwhile, capsaicin in chili peppers can increase metabolic rate when supplemented in concentrated form. But the amount of this compound in a typical dish containing chili peppers is unlikely to significantly affect metabolism.
In the same vein, one study found that drinking a hot beverage containing ginger powder with meals could slightly increase the thermic effect of foods by about 43 calories per day. But this will not significantly affect overall energy expenditure or weight loss.
How to promote metabolism and healthy body weight
To promote and maintain a healthy body weight, it is essential to focus on the overall quality and macronutrient content of the diet, rather than combining or eliminating specific foods. body.
As mentioned above, research shows that diets high in protein and whole foods can increase energy expenditure, compared with diets low in protein and high in highly processed foods.
Although consuming moderate amounts of foods and beverages purported to improve metabolism - such as spicy foods, ginger and green tea - this is not likely to have a significant effect on consumption. energy or body weight.
A well-rounded diet with plenty of protein and fiber, such as from vegetables, fruits, nuts, seeds, and beans, will support a healthy metabolism and promote overall health.
Adequate physical activity and maintaining healthy muscle mass can also help improve overall energy expenditure.
Resistance training can be particularly effective. A 2015 study found that resistance training for 9 months can increase resting metabolic rate by up to 5% in healthy adults. And a 2020 review found that exercise boosts resting metabolic rate, resulting in an average caloric increase of about 96 calories per day, compared with a control group.
Summary
Instead of focusing on specific foods, anyone looking to boost their metabolism should look at their diet in general. A diet rich in protein and unprocessed foods can help increase energy expenditure, which in turn helps maintain a healthy body weight.
Overall, having a healthy lifestyle that includes a nutritious diet and plenty of physical activity is the best way to support a healthy metabolism. See more :
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Health benefits of pineapple
The American pineapple plant, commonly known as agave or pineapple, is a species of flowering plant in the asparagus family - asparagaceae. The plant is native to mexico, and to the United States of new mexico. Today, it is grown worldwide as an ornamental plant. It has been naturalized in many regions, including the West Indies, parts of South America, the southern Mediterranean, and parts of Africa, India, China, Thailand, and Vietnam. Despite the common name "American aloe", it is not closely related to the plants in the aloe genus. Pineapple, agave, flowering aloe, aloe vera, prickly aloe, agave are some of the common names for this plant. Although it is called a pineapple tree, it usually only lasts 10 to 30 years.
Its genus name – Agave is derived from the Greek word agauos, meaning admirable or noble, possibly in reference to the very tall flower spikes found on the trees of many species of agave. The species name americana pineapple, meaning american pineapple, refers to its American origin. In fact, this plant blooms from year 10 to year 25. Houseplants rarely flower. It is grown for many reasons - ornamental, medicinal and agricultural. In southern Australia, pineapple trees mainly intrude into disturbed areas, roadside and coastal vegetation.
Plant description
Pineapple is a fairly large, rhizomatous, clustered, evergreen and perennial, succulent plant, typically growing to about 6 feet tall and 8-10 feet wide. Plants are found growing in consolidated sands, cliffs, estuaries, other coastal areas, bluffs, rocky areas, inshore islands, dunes, disturbed locations , urban areas, woodlands, grasslands, riparian areas, beaches, hedges, valleys, slopes, arid and sandy places, along roadsides, grasslands, grasslands, clearings , coastal habitats, watercourses, deserts, natural forests and riparian zones. The plant likes moisture, good drainage, sandy, loose, slightly acidic soil. It is tolerant of wind, salt, high temperatures and extreme drought. It can grow in shallow, very dry, low fertility soils and can live on bare sand.
Leaves
The large leaves at the base of the plant are long and narrow (lanceolate) and arranged in an asterisk. They can be erect or erect or widespread in the wild, and are sometimes bent backward near their heads. These leaves are 1-2 m long and 15-25 cm wide, often hard and succulent. They are usually gray-green to gray-green in color, but variegated leaf forms are relatively common. Leaf margins are sparsely toothed (serrated), with spiny teeth (up to 1 cm long) 2-6 cm apart. The leaves are pointed (spiky) at the tip with a large dark brown spine 1.5-6 cm long. Leaves have stomata that open at night, absorbing carbon dioxide.
The flowers
Large inflorescences are borne at the apex of a very vigorous flowering stem. These inflorescences are much branched, with branches branching further toward their apex. Individual flowers are borne in an upright (straight) position on peduncles (peduncles) 2-4 cm long. The flowers are 7-10.5 cm long and yellow or greenish yellow with six 'petals' fused together at the base into a short tube about 8-20 mm long. The flower also has six very prominent stamens, consisting of a stalk (filament) 6-10 cm long and a yellow anther about 2.5-3.5 cm long. They also have a large ovary (3–4.5 cm long) at the top with a single style and three stigmas. Usually flowers from March to June.
Fruit
The secondary flower is borne followed by a large oblong capsule about 3.5-8 cm long with a pointed tip (beak apex) and consists of three compartments. These fruits turn green to brown or slightly black as they mature and eventually split to release their seeds. Seeds 6-8 mm long, black and glossy. After flowering, the mature plant dies.
Health Benefits of Pineapple
Pineapple and its pharmaceutical raw material extract are rich in minerals such as calcium, iron and zinc. Minerals are very important for our health. It also includes saponins that have anti-cholesterol effects. And the use of pineapple nectar instead of rock sugar is highly recommended by doctors. Because it doesn't help with high sugar levels. Apart from all these, Pineapple also has the following medicinal benefits.
1. Wound healing
American pineapple is also known as American aloe due to its topical effect on the wound. The study concluded that applying Pineapple extract on minor wounds and burns helps to heal them. The extract was collected from pandan - agave leaves by infiltration method.
2. Lowers Cholesterol Level
Pineapple contains saponins, which help reduce cholesterol levels in the body. Low cholesterol levels in the body reduce the risk of heart disease. In addition, saponins also prevent the growth of cancerous tumors.
3. Enhance hair growth
Pineapple and pineapple extracts can also be used to moisturize the hair. Mix a tablespoon of pineapple nectar with any hair mask or add it to your conditioner. It will give shine and strength to your hair, while preventing hair loss and also working with split ends.
4. Revitalize your skin
Pineapple nectar includes glycolic acid and essential antioxidants. It absorbs into the skin quickly and makes the skin look younger and less oily. It also works in controlling acne and reducing skin inflammation.
5. Cure indigestion
Pineapple contains prebiotic fibers that help our bodies feed good bacteria. The presence of these bacteria ultimately leads to proper digestion.
6. Constipation
A good digestive system can eliminate problems related to constipation. Extracted medicinal herbs from fiber has a great effect in healing constipation.
7. Dysentery (bloody diarrhea)
Pineapple leaves are said to cure dysentery. Before eating pineapple, make sure it is thoroughly washed. And watch out for the thorns.
8. Gas (flatulence)
Pineapple fibers. These fibers have several elements that fight stomach upset. It reduces gas formation in the stomach according to gastric studies.
9. Jaundice (Excessive Bilirubin in the Blood)
Jaundice is not a fatal disease, but it can make your life worse. Chemicals in Pineapple are very good for the function of the liver. Take 2 ml of Pineapple sap and boil it with warm water once a day to cure jaundice.
10. Bruises
Pineapple's anti-inflammatory properties are widely known for their amazing effectiveness. Put a little bit of Pineapple sap on the bruise and rub it in to help the skin heal.
11. Hair loss
Hair loss is one of the current global health problems. You can use pineapple - agave to nourish your hair like aloe vera.
12. Cancer
Saponins present in pineapple leaves can hinder the growth of cancer cells. Very good! It cannot cure cancer, but it can occupy a place on a cancer patient's diet list.
13. Promote activity
Pregnant women often have difficulty during labor. They try to generate activity, but it becomes a tough job to complete. Pineapple can help the mother in promoting labor.
14. Increase milk supply
Drinking pineapple alcoholic beverage made from the fermented sap of the pineapple tree is the Mexican way to increase breast milk supply. This beverage helps women increase milk production.
Traditional uses and benefits of Pineapple
• Pineapple sap has long been used in Central America as a binder for various powders used as poultices for wounds.
• Sap can also be used to treat diarrhea, dysentery, etc.
• Sap has antiseptic, detoxifying, diuretic and laxative properties.
• Steaming of chopped leaves has the effect of bleaching and taking the juice of the leaves to apply to bruises.
• The plant is used internally to treat indigestion, flatulence, constipation, jaundice and dysentery.
• Sap has antiseptic properties and can be used internally to check the growth of active bacteria in the stomach and intestines.
• Water soaked in Pineapple fibers for a day can be used as a scalp antiseptic and tonic in case of hair loss.
• Steroid drug precursors are obtained from the leaves.
• Gum from the roots and leaves is used in the treatment of toothaches.
• The root has diaphore and diuretic properties and is used in the treatment of syphilis.
• It is also used in traditional medicine to treat heart problems, high blood pressure, gastrointestinal problems, and rheumatic pain.
• If flower stalks are cut before flowering, a sweet liquid called aguamiel (“honey water”) will collect in the hollow of the plant. It can be fermented to create an alcoholic beverage known as a specialty drink for pregnant women.
• It is used externally as a medicinal herb to treat burns, bruises, minor cuts, wounds and skin irritations caused by insect bites.
• Pineapple juice has long been used as a wound treatment in Central America.
• The Mayans used Pineapple juice and egg whites to make poultices and then applied it to the wound to speed up healing.
• Traditionally, it was used internally to treat ulcers, gastritis, tuberculosis, jaundice and other liver diseases, syphilis and menstrual problems.
• Poultices from the roots and leaves are often used to treat toothaches.
• Pineapple is used as an herbal remedy for weak digestion, flatulence and constipation.
• Juice has antibacterial properties and can be used internally to control the growth of putrefactive bacteria in the stomach and intestines.
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