Dietitian Betül Serttaş shared important information about foods that can accelerate metabolism, increase energy expenditure and support general health. These foods include coffee, white tea, kefir, oats and chia seeds. These superfoods can help you manage weight and achieve health goals by optimizing body functions.
Coffee: A Stimulant That Speeds Up Metabolism
Coffee can temporarily speed up metabolism thanks to the caffeine it contains. Caffeine can increase body temperature through its thermogenic effect and thus increase energy expenditure. Caffeine may help release stored fatty acids into the blood and use them as energy. This increases fat oxidation, helping to burn more calories and accelerate metabolism during exercise. However, excessive caffeine intake may cause problems such as insomnia and heart palpitations in some people. Therefore, caution should be exercised in caffeine consumption.
White Tea: Antioxidant and Metabolism Friendly
White tea, like all other teas, contains caffeine and thus can speed up the metabolism for a while. The antioxidant content of white tea is also quite high. Antioxidants support overall health by preventing cell damage. In order for metabolism to work properly, cells must be healthy. White tea also contains the amino acid called L-theanine. This amino acid may modulate the stimulant effects of caffeine and produce a calming effect. In this way, it can contribute to the decrease of stress hormones and the efficient functioning of the metabolism.
Kefir: Probiotic That Supports Intestinal Health
Kefir supports the intestinal microbiota by containing probiotic bacteria and yeasts. Good intestinal health helps the digestive system work better and regulates metabolism. Some studies show that regular consumption of kefir may increase insulin sensitivity and positively affect energy metabolism. Insulin is a hormone that regulates the uptake of sugar into cells in the body. Kefir can increase feelings of fullness as a low-calorie source of protein and nutrients. Additionally, it can accelerate metabolism with its protein and calcium content. Kefir's anti-inflammatory properties may reduce the negative effects of inflammation on metabolism.
Oats: Energy-Full and Satisfying Food
Oatmeal contains complex carbohydrates and soluble fiber called beta-glucans. These fibers slow down digestion, making you feel full for longer. Additionally, it can stabilize blood sugar and increase insulin sensitivity. This balances energy use and positively affects metabolism. Iron, magnesium and B vitamins found in oatmeal support energy production and metabolic processes.
Chia Seeds: Rich in Omega-3 and Fiber
Chia seeds are rich in soluble and insoluble fibers and protein. Thanks to these properties, they help us stay full for longer by slowing down digestion. They also contribute to regulating bowel movements. Chia seeds are rich in alpha-linolenic acid (ALA), one of the omega-3 fatty acids, and these fatty acids support metabolism. The anti-inflammatory properties of omega-3 fatty acids can help keep the metabolism healthy by reducing inflammation in the body. Chia seeds swell when they meet with liquid, filling the stomach and increasing the feeling of satiety. Minerals such as calcium, magnesium, phosphorus and manganese they contain support the energy production required for metabolic processes.
Coffee and Metabolism
Coffee is one of the most popular beverages around the world and an essential part of the morning routine for many people. However, coffee's effects on metabolism further increase the popularity of this drink. Caffeine increases alertness and reduces fatigue by stimulating the central nervous system. Additionally, thanks to its thermogenic effect, it increases body temperature and accelerates metabolism. Caffeine stimulates the release of fatty acids in fat tissue and allows these fats to be used as energy. This process is known as fat oxidation and helps burn more calories during exercise. However, excessive caffeine consumption may cause adverse effects in some people. Therefore, it is important to be balanced in coffee consumption.
Antioxidant Power of White Tea
It comes from the same plant as other types of tea, such as white tea, green tea and black tea. However, white tea is the least processed and therefore has a higher antioxidant content. Antioxidants prevent cell damage caused by free radicals and support overall health. The L-theanine amino acid contained in white tea creates a relaxing effect by balancing the stimulating effects of caffeine. This can reduce the level of stress hormones and contribute to a more efficient metabolism. White tea may also strengthen the immune system and provide protective effects against chronic diseases.
Kefir and Intestinal Health
Kefir is a fermented milk product and contains probiotic bacteria and yeasts. These microorganisms ensure the healthy functioning of the digestive system by balancing the intestinal microbiota. Gut health has a huge impact on overall health and metabolism. Kefir can regulate metabolism and optimize energy use by improving gut health. Additionally, the protein and calcium contained in kefir can help maintain muscle mass and increase fat burning. Regular consumption of kefir can increase insulin sensitivity, resulting in better control of blood sugar. These properties highlight kefir's contributions to weight management and overall health.
Oats and Energy Management
Oats are a nutritious and energizing food. It contains complex carbohydrates and beta-glucan fibers, which slow down digestion and provide a feeling of fullness for longer. Oats help keep energy levels stable by balancing blood sugar. Additionally, iron, magnesium and B vitamins found in oatmeal are essential for energy production and metabolic processes. Oats are a food with a low glycemic index, preventing energy fluctuations and providing a long-term feeling of satiety. These properties make oats an indispensable part of a healthy diet.
Chia Seeds and Health
Chia seeds have gained popularity in the world of healthy nutrition in recent years. Rich in omega-3 fatty acids, fiber and protein, chia seeds support metabolism and have anti-inflammatory properties. Chia seeds turn into a gel consistency when combined with liquid, creating a feeling of fullness in the stomach and providing satiety. It also supports digestive health by regulating bowel movements. Minerals such as calcium, magnesium, phosphorus and manganese contained in chia seeds contribute to the energy production necessary for metabolic processes. This nutrient can be an important part of a healthy diet and support overall health.
Conclusion
Foods such as coffee, white tea, kefir, oats and chia seeds can increase energy expenditure and support overall health by speeding up metabolism. These nutrients can help you achieve weight management and health goals by optimizing body functions. However, it is important to consume these foods in a balanced and moderate manner. Excessive consumption may cause adverse effects in some people. Therefore, it is important to take into account the recommendations of nutritionists and dietitians and create a nutrition plan that suits personal needs.
FAQ
How does coffee affect metabolism?
Thanks to the caffeine it contains, coffee stimulates the central nervous system and accelerates metabolism by increasing body temperature with its thermogenic effect.
What are the health benefits of white tea?
White tea protects cell health, reduces stress hormones and supports metabolism thanks to its high antioxidant content and L-theanine amino acid.
Why is kefir important for intestinal health?
Kefir balances the intestinal microbiota, improves digestion and regulates metabolism by containing probiotic bacteria and yeasts.
Why does oats give energy?
Oats contain complex carbohydrates and beta-glucan fibers, balance blood sugar and provide satiety for a long time, contributing to energy production.
What is the effect of chia seeds on metabolism?
Chia seeds contain omega-3 fatty acids, fiber and protein, provide satiety by slowing digestion and support metabolism with their anti-inflammatory properties.
How should these foods be consumed?
These foods should be consumed in a balanced and moderate manner. Excessive consumption may lead to adverse effects. It is best to consume it according to the recommendations of nutritionists.
External Link Suggestions
By including these foods in your diet, you can speed up your metabolism and support your overall health. However, it is important to always adopt a balanced diet and healthy lifestyle.
Source: HORECA TREND, Science and Health News Agency
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