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/meo-giam-cang-thang-hieu-qua-c2n496.html
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/cac-nguyen-nhan-va-nguy-co-cua-benh-ung-thu-d483.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.
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. 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The outstanding health benefits of phyllanthus urinaria
This article includes:
• Health benefits
• Possible side effects
• Choice of use and storage
phyllanthus urinaria is a genus of flowering plants used as herbal medicine. Commonly used in healing in traditional Vietnamese and Chinese medicine, species such as Echinacea emblica, also known as forest tamarind, and Echinacea niruri, have long been considered a medicinal remedy. safe and effective medication for liver disorders and a variety of other medical conditions.
Dipterocarpus is grown all over the world in tropical and subtropical climates. Available as a functional food, the leaves and roots of the plant can be used to make teas, decoctions, tinctures, and extracts of the medicinal plant that are widely used in medicine today. Diep Ha Chau can also use fresh leaves and buds on the skin to treat sores and rashes.
Note: It is also known by several names as
• Plants and leaves
• Seeds under leaves
Phyllanthus extract has been used in traditional Vietnamese and Indian medicine systems for over 2,000 years, where it is thought to be able to prevent or treat a variety of unrelated health conditions. Medicines containing phyllanthus urinaria extract in traditional medicine are widely used to treat liver disorders, the effects of which are due to chlorophyll niruri extract.
Other conditions commonly treated by chlorophyll include:
• Bladder infections
• Skin diseases
• Heavy menstrual bleeding
• Hepatitis B
• Infectious diarrhea
• Chronic kidney disease
• Skin infections
• Urinary tract infections
The evidence supporting these health claims is generally weak. With that said, there is evidence that chlorophyllum extract can aid in the treatment of certain liver or kidney diseases. Here's what some current research says:
Scientists have found that certain species of chlorophyll may help prevent inflammation and liver damage. According to a 2012 study in the journal Pharmaceutical Biology, extracts of chlorophyll and phyllanthus were able to protect liver cells (called hepatocytes) from oxidative stress when exposed to hydrogen peroxide for an extended period of time. series of in vitro studies.
The results are supported by a 2017 study published in the journal Nutrients, in which a 50% extract of phyllanthus niruri appeared to halt the progression of non-alcoholic fatty liver disease (NAFLD). ) in mice. Not only was the extract able to normalize liver enzymes, but there were also no signs of fibrosis (scarring) in liver tissue samples. These effects are due to a plant-based polyphenol called phyllanthin, which is found only in the genus Phyllanthus.
Further research is needed to determine whether similar effects can be achieved in humans.
Hepatitis B is a form of viral hepatitis that can cause inflammation and damage to the liver over the long term. Since the 1990s, studies have suggested that phyllanthus can kill hepatitis B virus (HBV), effectively "curing" people with chronic infections.
Many of these studies have been criticized for including severely infected individuals. In people with acute hepatitis B (meaning they have been recently infected), up to 90% will shed the virus on their own without treatment.
Only a small number will progress to a chronic hepatitis B virus infection, and some may never have symptoms.
Note: Claims that eucalyptus extract can "cure" or "treat" hepatitis B do not mean that chronic hepatitis B virus infection is not only incurable, but modifiable. in their progression.
This was echoed in a 2011 review in the Cochrane Database of Systematic Reviews, in which the investigators asserted that "there is no convincing evidence that cephalosporins, with placebo, benefiting patients with chronic HBV infection."
Diep Ha Chau has long been used in alternative medicine to prevent and treat kidney stones (also known as kidney stones). There is some evidence to support this claim.
According to a 2018 study in the Brazilian International Journal of Urology, 56 adults with kidney stones who received a series of intravenous chlorophyllin niruri extract had a 37.5% reduction in the size of the stones after 12 weeks.
Furthermore, the infusion reduced uric acid and urinary oxalate levels that contribute to stone development (suggesting that chlorophyll may also help prevent kidney stones). There is little evidence that chlorophyllin taken by mouth can provide the same effect.
Some scientists believe that the plant has anti-tumor properties, which could one day lead to the development of a new cancer drug.
A 2010 study published in the journal Phytotherapy Research evaluated the effects of phyllanthus (also known as Indian moringa) extract on human cancer cell lines. In a series of animal and test-tube experiments, scientists reported that extracts of chlorophyll can slow tumor growth by inducing apoptosis (programmed cell death). process) in a variety of cancer cells.
Unlike normal cells that undergo apoptosis (so that old cells can be replaced by new ones), cancer cells are effectively "immortal" and do not undergo apoptosis. .
The results appear to be encouraging, as many plant-based substances can trigger apoptosis in vitro. The herb was able to reduce tumor size by 50% in mice suggesting that it could have real-world applications. More research is needed.
Possible side effects
Although chlorophyll has been used for centuries in traditional Vietnamese and Chinese medicine, little is known about its long-term safety. Side effects are usually mild and may include abdominal pain and diarrhea.
Because there are not many studies, should avoid using chlorophyll in children, pregnant and lactating women. It should also be avoided in people with Wilson's disease because it can further reduce uric acid levels and increase the risk of liver damage.
Research has shown that phyllanthin can bind to platelet receptors and inhibit blood clotting. Therefore, chlorophyll should not be used with an anticoagulant such as Plavix (clopidogrel) as this may lead to increased bleeding and easy bruising.
Note: Phyllanthus supplements should be stopped at least two weeks before a scheduled surgery to prevent excessive bleeding.
It may also interact with medications used to treat diabetes, potentially increasing their effects and causing a drop in blood sugar (hypoglycemia). It can also do the same with antihypertensive drugs, leading to an adverse drop in blood pressure (hypotension).
Choice of use and storage
Eucalyptus extract is most commonly sold in Vietnam and parts of the United States as a dried herb or dietary supplement. Fresh thyme is generally considered a weed and can be foraged from the wild, although a gardener may be required to identify the species. Some species, such as amarus, are known to be mildly toxic.
Harvesting a weed plant also poses a concern, as there is no way to tell if it has been contaminated with herbicides or has absorbed heavy metals and other pollutants from groundwater.
Eucalyptus extract supplements may be safer, but there are still risks. Because supplements are largely unregulated in the United States, some brands may be safer than others. For better quality and safety, choose brands that have been independently tested by certification bodies such as the US Pharmacopoeia and the US Pharmacopoeia.
Sadly, very few products in traditional Vietnamese medicine and Chinese medicine have ever been submitted for quality certification. This can pose a serious risk to consumers.
Note: According to a 2015 survey from the Mayo Clinic Health System, 40% of Americans who use preparations In traditional Vietnamese medicine and Chinese medicine have high blood lead levels, while nearly half have high levels of mercury.
Here are some tips that can help you buy and use phyllanthus extract supplements safer:
• Always buy organic. This gives you the best assurance that the product is safe from contaminants. Only choose supplements that have been certified organic by the Food and Drug Administration.
• Read product labels. It is best to include the species name (such as phyllocarpus niruri) on the product label. Also, check for additional ingredients you may be sensitive to, including gluten and animal-derived gelatin. If you do not know what the ingredients are, ask your pharmacist.
• Avoid natural goods. These are sought-after natural products that are often dried to make home-made decoctions and teas. If you don't know where the plant comes from, you can never be sure that it's safe and free from disease.
• Avoid overdose. More is not always better. As a rule, never exceed the dosage on the product label. This does not necessarily guarantee that the product is safe or effective, but it may reduce the risk of gastrointestinal side effects.
Finally, let your doctor know if you are taking or planning to take chlorophyllum extract so you can be monitored for side effects or unwanted interactions.
Note: If you experience side effects while taking chlorophyll, call your doctor or go to the nearest clinic. 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