Kenapa oatmeal mesti ada dalam senarai? Arghhhhh! |
"Metabolism is the process by which your body converts what you eat and drink into energy, which your body needs to function."
Even masa kita rehat ke tido ke, badan masih perlukan tenaga untuk fungsi yang 'unconscious', seperti bernafas, mengalirkan darah, adjust hormone level dan sebagainya.
Tenaga yang digunakan untuk support aktiviti badan seperti ini kita panggil Basal Metabolic Rate (BMR)
Selain BMR, 2 faktor lain yang menentukan kadar penggunaan tenaga/ kalori seharian anda adalah:
1. Pemprosesan makanan dalam badan (thermogenesis) - Proses mengunyah, pencernaan, penyerapan dan penyimpanan makanan ini memerlukan 100-800 kcal sehari.
2. Aktiviti fizikal — sesais la uols. Berjalan, berlari, zumba, jogging, menggeletis dan pelbagai jenis pergerakkan juga melibatkan penggunaan tenaga.
Sis tak mau cerita banyak pasal sesais sebab dah banyak kali bebel-bebel pasal senaman kan.
Semua tau kepentingan sesais untuk kesihatan dan kecantikkan.
Tapi tahu tak ada sesetengah makanan yang boleh meningkatkan metabolisme badan?
Ha yang ni Cik Panda nak habaq mai sket.
Sesetengah makanan memerlukan lebih usaha untuk dimakan/ dicerna. Contohnya mengunyah buah-buahan, sayuran, bijirin penuh (oats ke, yucks!), daging boleh meningkatkan kadar metabolisme.
Okay lepas kunyah kunyah telan tu ingat habis kat situ je ke?
Mestilah tak uols. Masa ni lah perut dan usus-usus menjalankan tugasnya.
Dari mulut -> perut -> usus kecil berlaku proses percernaan ni. So much work is involved!
And all these process used energy. So logically, the more work your body has to do, the more energy you burned.
Ha gituuu.
Sesetengah makanan seperti caffeine and other compounds in coffee, tea, and spices such as chilies cinnamon, and ginger fire up your central nervous system and can boost your metabolism by as much as 12%. (source http://www.prevention.com)
Sembang banyak tada guna. So what should you eat?
1. Chewy Foods (lean meats, nuts, whole fruits and vegetables)
Lagi tinggi serat makanan tu bermaksud badan uols perlu bekerja lebih banyak untuk mencerna. Untuk memaksimakan chew factor ni, pilih makanan yang berada dalam keadaan original dia. i.e apples instead of applesauce.
Chewy bukan chewy sugus tu tau.
2. Hearty Foods (fruits, vegetables, brown rice, whole grains and cereals, oatmeal)
Selain chewy, makanan ini tinggi serat, take up more room in your belly (compared with other foods of the same number of calories), and leave less room for second helpings.
So uols cepatlah kenyang dan lambat lapar balik.
3. Energizing Foods (coffee, black and green tea, dark chocolate)
Kafein yang terkandung dalam kopi dan teh adalah metabolism booster. Tapi jangan pulak uols overloadkan kopi tu dengan gula ke susu ke. Memang tak jadi lah.
Green tea doesn't have much caffeine but does contain catechins, an antioxidant that raises resting metabolism by 4% (about 80 calories a day). Dark chocolate contains both catechins and caffeine, but stick to 1 ounce per day to limit fat and calories.
4. Warming Foods (peppers, cinnamon, ginger, garlic, cloves, mustard, vinegar)
Spices especially chillies contain capsaicin, the chemical that gives peppers their burn. For hours after you eat them, these spicy peppers will speed up your heart rate and metabolism while burning calories.
Uols takut pedas? Cinnamon, cloves, bay leaves, and garlic help too.
Remember, moderation is the key. Eating balance meal combined with regular exercise is the best way to lose weight.
Need more reading material?
Click on the link provided below for an article I find interesting.
Metabolism and weight loss
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