The body's metabolic capacity is very important, and some foods can恰好 increase the body's metabolic capacity.
1. Beans. The role of beans in metabolism is mainly manifested in 5 aspects. Firstly, soybeans such as soybeans and black beans are one of the best sources of high-quality protein. Studies have shown that adequate protein intake can increase the body's metabolic rate. Secondly, beans such as soybeans and black beans are also rich in lecithin, which is an "expert" in breaking down fats and promotes fat absorption. Thirdly, the resistant starch in miscellaneous beans can produce a stronger sense of satiety, making it a good weight-loss food for overweight people with slow metabolism. Fourthly, beans also contain plant-based fats—linolenic acid, which is an important substance for maintaining normal lipid metabolism in the human body. Finally, the dietary fiber contained in beans can clean the intestines well. Song Xin, a nutritionist at Beijing Chaoyang Hospital, Capital Medical University, suggests that mixing grains and soybeans can increase the utilization rate of protein to 73%, which is equivalent to meat and higher than eating a single type.
2. Garlic. The treasure in garlic that promotes human metabolism is allicin, which is a powerful antibacterial substance that can activate cells, speed up metabolism, and relieve fatigue. Creatinine in garlic is also an important substance involved in muscle activity, contributing significantly to human metabolism. Garlic also contains antioxidants that can promote normal energy metabolism. To ensure the health benefits of garlic, it is best to follow the principle of "eating raw rather than cooked, and minced rather than whole." Using raw garlic in cold dishes or making garlic paste are very healthy ways to eat.
3. Broccoli. In addition to being rich in basic nutrients such as vitamins, minerals, and beta-carotene, broccoli also contains components such as indole and glucosinolates, which help to remove toxins, reduce the burden on the kidneys, and promote metabolism. Professor Cuihua Qi, a member of the Shandong Nutrition Society, suggests steaming broccoli to retain more nutrients.
4. Chili. The capsaicin in chili stimulates metabolism, causing body cells to speed up their activities, which has a fat-burning effect. Although this effect is temporary, studies have found that people who often eat spicy food have a lower chance of gaining weight. When eating spicy food, it is best to pair it with some cooling foods, such as duck, fish, bitter melon, and lotus root, to clear heat, promote fluid production, and nourish yin to reduce dryness. When eating spicy food, you should also drink more water or soup. Chrysanthemum tea and sour plum soup are the best "fire extinguishers."
5. Whole grains. Whole grains such as oats, brown rice, and buckwheat are rich in water-soluble dietary fiber, which can effectively lower cholesterol, clean the intestines, regulate blood sugar, aid weight loss, and help the body's metabolism stay at a normal level. In addition, these foods are less processed and more nutritious, but their taste is generally average, so pairing is important. Song Xin suggests adding some brown rice when steaming rice, or a handful of oats when cooking rice porridge or making soy milk, which can not only upgrade the nutrition but also improve the taste.
6. Green tea. Catechins in green tea can prevent aging, while tea polyphenols can increase gastrointestinal motility, have the effect of improving constipation, and slow down fat accumulation in the body, which helps metabolism. Research shows that people who drink green tea 3 times a day or take green tea extract 3 times a day have a metabolism rate 4% faster than those who do not drink green tea.
7. Kelp. The sea has given kelp rich iodine, which can promote the metabolism of triglycerides in human blood. Its dietary fiber is mainly water-soluble fiber, which helps to lower blood cholesterol and prevent chronic diseases such as hypertension, arteriosclerosis, and stroke. In addition, kelp is also rich in gelatin and minerals, which helps to regulate the body's physiological functions and is a good helper for smooth human metabolism. Kelp tastes good whether it is boiled, stir-fried, or served as a cold dish. Adding a few drops of vinegar during cooking can not only season it but also help the absorption of calcium.
8. Water. The digestion and absorption of food is a process of hydrolysis, and the normal metabolic function of other tissues in the human body also cannot be separated from water. Therefore, only by consuming an appropriate amount of water every day can the entire metabolic process be kept smooth. Yu Kang, Deputy Director of the Department of Nutrition, Peking Union Medical College Hospital, pointed out that deducting the water intake from food from three meals, drinking 1500 ml of water (equivalent to 6-8 glasses) every day is enough.
9. Seafood. Fish, shrimp and other seafood are high-quality protein and have the effect of promoting metabolism themselves. They are also rich in zinc. Studies have found that zinc affects the digestion and absorption of food and helps to activate metabolism. It should be reminded that it is best to eat fruit or drink tea 1 hour after eating seafood, because high protein will combine with tannic acid in fruits and tea to form tannic acid protein, which hinders protein absorption. In addition, vegetables cannot be missing when eating seafood. Chinese yam, lettuce, etc. can maximize the retention of nutrients.