Suggestions to Accelerate Metabolism from Dietitian Betül Serttaş | HORECA TREND
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Suggestions to Accelerate Metabolism from Dietician Betül Serttaş

Dietitian Betül Serttaş gave important information on the subject.

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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.

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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.

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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.

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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.

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Source: HORECA TREND, Science and Health News Agency

Note: To access more content in the Healthy Nutrition category, visit HORECA TREND's "Healthy eatingYou can check the ” category.

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What Foods Contain Vitamin D? Canan Karatay Announced…

Prof. Dr. Canan Karatay, on her YouTube channel named "Karatay Söz", asks "WHAT SHOULD BE THE VALUE OF VITAMIN D IN THE BLOOD? He published a video titled. Karatay explained the fruits and vegetables containing vitamin D…

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Prof. Dr. Canan Karatay made important statements about Vitamin D.

Explaining that there is no such thing as vitamin D toxicity in any study, Prof. Dr. Canan Karatay: “There is no such thing as vitamin D toxicity. It has not been shown in any study. Food is also very important, just like what we get from sunlight. Food sir. Animal fats are also abundant in internal organs. There are a lot of fish. These are very important. Vitamin D is also found in oils. Vitamin D is a fat-soluble vitamin. Even if we take vitamins when we eat without oil, there is no benefit. That's why the truly healthy butter is village butter. We must take healthy olive oil and omega3. We really need to put fat into our body. I just want to point out this. Especially in people with excess fat, vitamin D disappears because it dissolves fat. It sits in the fat cell. As long as it sits in the fat cell, it does not rise at all because there is no circulation in the blood. No matter how much you take, it does not increase in overweight people.” said

Insulin Resistance Must Be Breaking to Increase Vitamin D

Stating that overweight people have insulin resistance, Prof. Dr. Canan Karatay: “They are people with leptin resistance. We will consume low glycemic index foods to break insulin resistance. Foods that we call low glycemic index. We call foods that do not secrete insulin from our pancreas or that secrete less insulin when we put it in our mouth when we eat something, low index foods. Proteins come first. Healthy natural proteins are coming. Red meat. Oil has zero glycemic index, eggs are very important. Yogurt, butter. All this is zero. Of course, beans are among the complex carbohydrates. Dried beans are very important. Hazelnuts and peanuts are very important. Walnuts are very important. Since all of these have a low glycemic index, they break insulin resistance. When insulin resistance is broken, the vitamin value begins to increase slowly. So you see this as a whole: insulin resistance, leptin resistance, vitamin D deficiency, growth hormone deficiency. All of these are interactively related to each other. First of all, we need to break insulin resistance. "To break insulin resistance, walking is very important, dancing is very important, and it is very important to walk around feeling full by eating low glycemic index foods." he said.

Exercise should be done to keep vitamin D high

Reminding that doing sports keeps vitamin D in the body high, Prof. Dr. Canan Karatay said, “Walking is very important, but not running like crazy. Because in overweight or thin people, when we constantly run, know that knee pain develops in older ages. When we run constantly or run like crazy, we experience pain and knee pain. There is muscle pain. In every sport we do, micro tears occur in the muscles. These muscles cause pain. Vitamins and cholesterol are needed for the restructuring of these muscles. We will not be afraid of them. First of all, collagen, which contains them all. It comes in handy. Because it contains minerals, collagen and natural oil. It contains all the factors required for the structuring of the body. Don't be afraid that your cholesterol will rise. "Without cholesterol, the body cannot recover."

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Source: HORECA TREND, Science and Health News Agency

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Miraculous Natural Treasure: What is Glutathione?

General Surgery Specialist Op. Dr. Salim Balin presented information about glutathione.

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Glutathione, a miraculous natural treasure synthesized by many cells in the human body, has made a name for itself in recent years. Considering what glutathione causes, it is like the body's cleaner. Glutathione, which is a strong source of anti-oxidants, strengthens the immune system while also removing heavy metals and toxins accumulated in the body and preventing inflammation.

If left uncontrolled, glutathione; Oxidative stress can cause many health problems and chronic diseases, including diabetes, autoimmune diseases (Hashimoto's Disease, etc.), cancer, cardiovascular disease, Alzheimer's, kidney disease and more. There is a connection between oxidative stress and almost every disease you can think of. Glutathione is as important for cleaning the cells as cleanliness is in a kitchen where regular meals are made.

As you get older, your body's ability to produce glutathione decreases, leaving you more vulnerable to various diseases and health problems. Alcohol consumption, fast-food and junk-food eating habits rapidly reduce glutathione levels.

Glutathione: Miraculous Natural Treasure

Is It Possible to Increase Glutathione Level Naturally?

Glutathione, which contains sulfur molecules, can help increase its natural production in the body through foods high in sulfur.

Cabbage, cauliflower, radish, garlic, onion, egg, asparagus, avocado, spinach, okra, cauliflower, tomato, carrot, brussels sprout, leek, zucchini, parsley, red beet, turmeric, cinnamon, cardamom, flaxseed, seaweed and While some foods, such as cumin, support its production, some are rich in glutathione sources. Op. emphasizes that you should not miss this nutritional diversity from your tables. Dr. Salim Balin: “Inadequate sleep negatively affects glutathione levels. Getting enough rest regularly can help improve levels. "In addition, studies have shown that moderate-intensity exercises (30 minutes of brisk walks per day) also contribute positively to glutathione levels." made his recommendations.

Intravenous Glutathione Treatment

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Stating that especially in some diseases, intravenous glutathione support can be taken to sharply manage and reverse the process. Dr. Balin said, “It can be taken intravenously in cases such as diabetes, Parkinson's and Alzheimer's diseases, Hashimoto's disease, and fatty liver.” he said.

Miraculous Natural Treasure

Stating that the most effective method to increase glutathione is to receive intravenous treatment, Balin said, “Because oral supplements do not work well enough. When buying intravenous supplements, you should make sure that you buy them from reliable centers and that glutathione brought through pharmacist rooms is used. Drugs of unknown origin are used in so-called under-the-counter places. "These should definitely be avoided and intravenous treatment should be taken under the supervision of a specialist physician." He included his statements.

 

Source: HORECA TREND, Science and Health News Agency

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8 Foods That Help You Lose Weight

Prof. compiled the foods that help lose weight in his Youtube video. Dr. Yavuz Yörükoğlu offered 8 food suggestions.

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Prof. compiled the foods that help lose weight in his Youtube video. Dr. Yavuz Yörükoğlu offered 8 food suggestions.

Lifestyle and eating habits are of great importance in losing weight, which is only affected by 10% of genetics and metabolism. Besides being active, what is important is not only the amount consumed but also the quality of the food. 8 of the 6 recommended foods are low in calories, fiber foods that delay stomach emptying and provide a feeling of fullness.

Broccoli, the King of Vegetables

Broccoli, which has rich vitamin, mineral and antioxidant content, has a high amount of protein. It also contains high amounts of fiber and thanks to these fibers, it provides beneficial reactions such as regulating the digestive system, preventing constipation and improving intestinal health. Broccoli has protective properties against many types of cancer and also supports heart health.

8 Foods That Help You Lose Weight

“At least 2-3 Times a Week, a Meal Should Consist of Salad Only.”

In second place are salads and greens, which form an important part of a healthy eating plan. Salad and greens are rich in vitamins, minerals, antioxidants and fiber. All kinds of salads should be the main element of our diet, and a meal should consist only of salad at least 2-2 times a week.

Legumes, One of the Indispensables of Turkish Cuisine

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Legumes; In other words, beans, chickpeas and lentils are also important food types in this list. Legumes, one of the indispensable foods of Turkish cuisine, contain high amounts of protein, complex carbohydrates and fiber. One of these legumes should be on your table at least 2 days a week. There is no need to consume legumes as food all the time. Most of the time, you can add beans in the form of a puree or boiled lentils to salads or use them as a side dish to other dishes. The more you consume, the more benefits it provides.

8 Foods That Help You Lose Weight

Oatmeal Rich in Fiber

Oatmeal, which has been consumed as an important breakfast food in America and Europe for years, has only just started to appear in Turkish cuisine. The most important feature of oatmeal is that it is rich in soluble and insoluble fibers. It forms a gel-like mass, especially in both the stomach and intestines. This gel attracts fats in the intestines like a sponge and reduces their absorption. In this way, it reduces cholesterol and fat levels in the blood and keeps you full.

Insoluble fibers are an example of very beneficial probiotic bacteria. Prof. recommends eating oatmeal a few days a week. Dr. Yörükoğlu; He also underlined that he recommends oatmeal to many patients with diabetes, heart disease or obesity.

Yörükoğlu also offered a recipe suggestion to put an end to wrongly consumed oatmeal: “A glass of oatmeal, a glass of water, 2-3 fingers of milk and a little coconut oil or butter are added to a pot and cooked for 5-6 minutes until the oatmeal turns into a porridge. You can cook it and put it on a plate. Slice half a banana on it, drizzle a tablespoon of molasses on it to flavor it and enjoy it. “After this, you will not eat anything for 5-6 hours, I guarantee it.”

8 Foods That Help You Lose Weight

Flax Seed, the Shining Star of Recent Years

Flaxseed is a food rich in vegetable omega-3 alpha-linolenic acid, fiber, high-quality proteins and antioxidants. There have been studies showing the extraordinary benefits of adding 30 grams of freshly ground flaxseed to foods daily. Yörükoğlu said, “You can add one tablespoon of freshly ground flaxseed a day to yoghurt, sprinkle it on salads, sprinkle it into soup or other dishes and get your share of this super food.” He also offered consumption advice as follows.

“An apple a day keeps the doctor away.”

"An old American proverb says, 'An apple a day keeps the doctor away', which translates as 'An apple a day keeps the doctor away.'" Yörükoğlu started by saying, "Apple, like all fruits, is very rich in vitamins, minerals and antioxidants and is very useful. However, the apple has a very important feature that makes it different from others. Apple contains a very high amount of pectin, one of the soluble fibers, and this pectin delays gastric emptying in the stomach and intestines, gives a feeling of satiety, binds fats and constitutes an important food for our probiotic bacteria. “Make it a habit to eat one apple a day.” he said.

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8 Foods That Help You Lose Weight

Green Tea with Fat Burning Properties

Green tea is a drink with a much higher antioxidant percentage than black tea, as it is not fermented. Green tea contains a very important antioxidant, abbreviated as EG-CG, which accelerates metabolism and has fat burning properties. One of the 3-5 teas you drink a day must be green.

Hot Pepper to Suppress Your Appetite

It has been known for years that all peppers contain very high levels of vitamins, minerals and antioxidants. In recent years, it has become better understood that hot pepper has an extra effect. Capsaicin, an antioxidant from the carotenoid group, has three important properties, unlike other antioxidants: It accelerates metabolism, triggers fat burning and suppresses appetite. Sprinkling fresh hot pepper, either as powder or red pepper flakes, onto all suitable foods is of great benefit.

 

Source: HORECA TREND, Science and Health News Agency

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