Dr. Muhammad Hafez Ibrahim
The US Food and Drug Administration has clarified that metabolism, which is the term for metabolic rate that describes and absorbs all chemical reactions that occur to food in the body and is very important for the efficient functioning of the body’s organs, and “metabolic rate” i.e. metabolism The body indicates the number of calories you burn, and the higher the metabolic rate, the more calories burned, which helps in losing weight effectively and gives you activity to complete your tasks throughout the day, and there are easy ways to increase metabolism, namely:
= start your day early: start the day early in a healthy way, after getting a quiet night of sleep for at least 6-7 hours at night, as good sleep is associated with greater chances of successful weight loss, and you can do exercise in the morning and before eating breakfast to maintain Your health.
= Stay active at work: Most people occupy desk jobs but you must stay active at work in order to maintain your metabolic rate. If you work at a sedentary desk job, take short exercise breaks. For movement because it is not only beneficial for weight loss but also for Increase your productivity and ability to focus at work.
= Eat a nutritious meal of natural proteins at lunch: which includes protein and other components of vegetables, fresh fruits and whole grains to boost metabolism, and avoid eating packaged snacks such as chips Or chocolate, cake or sweets.
= Do regular exercise movements during working hours: The practitioner of regular sports movements during working hours increases the number of calories you burn, which helps in losing weight effectively.
= Eat slowly and smart: There are some foods that can help you burn more calories, such as foods rich in fiber and protein, which are more difficult to digest and support the growth of muscle mass. As fiber makes you chew food more vigorously and takes energy to break down, adding spices to your food is another way to increase your body temperature a bit to burn more calories. Combining foods rich in protein and fiber helps reduce cravings for long hours. Intense exercise speeds up your metabolic drive for hours even after your workout session. Resistance exercises that help build muscle are beneficial in boosting metabolism in the long run, even basic exercises help burn calories.
= Add protein at every meal: foods rich in protein increase the rate of metabolism, and Gives you a feeling of fullness for longer and prevents you from overeating, as a study found that people
are more likely to eat
fewer calories per day when protein constitutes
And the research of Cambridge Medical College, in the state of Massachusetts, USA, announced that there are foods for the intestines, which are healthy elements that are useful with vital aids and nutrients for the bacteria of the digestive system. It is necessary to take care of this healthy bacterial nutrition inside your digestive system through a mixture of probiotics and prebiotics.
In order to enjoy a healthy intestine, you must feed it well and this food must contain both probiotics, which are vital aids sometimes called enhancers. vitality. As well as prebiotics that are geared towards feeding healthy bacteria. They are two nutritional components that are gaining increasing recognition day by day as being essential to intestinal health and overall health, said Dr. Theresa Feng, assistant professor in the Department of Nutrition at T. H. Chan Public Health of Harvard University, USA.
Recently, there has been a great deal of uproar about the need to eat probiotics, which are microorganisms found in foods such as yogurt and fermented vegetables. Probiotics provide support for the gut microbiota, the collection of 100 a trillion or so bacteria and other organisms that live in the gut. The presence of these healthy microbiota helps promote a healthy immune system and reduce harmful infections within the body. Also, taking probiotics regularly can help protect the intestinal environment from the invasion of harmful bacteria, which are linked to various types of infections, mood disorders, obesity, diabetes, and even neurodegenerative diseases. Nutrition at T College. H. Chan Public Health of Harvard University in the US. Probiotics are very similar to pets, in the sense that you have to take care of them. This means feeding these microorganisms with prebiotics, that is, the food that will help all the desired microorganisms inside the intestine to grow and thrive in the digestive system. How the microbiota evolves, because within each of us there is a unique mixture of microorganisms living within it. Some of these organisms come from the mother, and are transmitted to the body during pregnancy, childbirth and possibly breastfeeding, while others enter the body through the food you eat and the environment around you.
Probiotics in foods and drinks can be added Fermented yoghurt, cheese, kefir, pickled cucumber and cabbage, desirable microorganisms to your gut. However, probiotics are not found in all of these foods, and it depends on how they are processed. Sometimes foods that naturally contain probiotics are cooked or heated, which kills microorganisms and any potential health benefits they carry with them, explained Dr. Teresa Fong of Harvard University in the US..
She said Dr. Teresa Fong says that occasional probiotics in your diet will do little to improve your gut microbiota. But probiotics should be taken regularly. Although research has not yet determined the ideal rate for this. Therefore, you should add probiotics to one or more meals a day to get the most benefit. You can have yogurt for breakfast, or have a fork or two of sauerkraut with a sandwich for lunch.
Even if you eat a lot of foods that contain probiotics, it won’t do much, Dr. Theresa Fong says. If your intestinal environment does not allow it to thrive. Some research has revealed that the traditional Western diet, which is rich in saturated hydrogenated fats, white sugar and fatty red beef, creates a toxic environment for healthy microbes and can even alter the proportion of bacteria types in your body, says Dr. Theresa Fong. In short, the healthy microbes in your gut will suffer when you eat an unhealthy diet based on sausage, french fries, and saturated fats.
What good bacteria like most is fiber, Dr. Teresa Fong explains. When fiber enters the digestive system, it begins The enzymes in the bacteria help break them down and produce substances called short-chain fatty acids. Experts believe that having more of these fatty acids alters the pH inside the colon, making it less favorable for some types of harmful microorganisms.
Good prebiotic options include black beans and whole grains. Dr. Theresa Fong said that whole grains can include everything from oats to wheat.
Moreover, fresh vegetables and fruits contain healthy fibres. Other good sources of prebiotics include garlic, bananas, onions, asparagus, and seaweed. In general, care should be taken to ensure that there is a good balance of probiotics and prebiotics, as this will give you better health.