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Cayenne pepper

Chili, cayenne pepper, cayenne pepper, turkish pepper – these are just examples of trade names referring to various types of powdered chilli peppers. In fact, small red peppers have nothing to do with pepper plants – the powdered form of chili has adopted this name because of the spicy flavor of the spice. And although it is this extreme taste that is an obstacle for many of us – it is worth using this spice in our kitchen.

Regardless of the variety – all peppers contain an extremely characteristic substance, capsaicin, which has an extremely beneficial effect on our body. Get burned and use the hot properties of chili peppers.

1. Chilli – a hard fight with pain
2. A hot friend of the heart
3. Extreme help for the lungs
4. Trivia and good advice

1. Chilli – a hard fight with pain
Baking in the mouth after eating a seasoned chili is one of those factors that discourages us from eating such spicy dishes. It turns out, however, that thanks to this specific pain in the mouth, information about the necessity of producing natural painkillers – endorphins – reaches the brain. It is they, showing morphine-like properties, that work in a soothing way, and at the same time improve the mood.

This analgesic effect of capsaicin attempts to use scientists by conducting numerous studies. One of them, based on applying this substance to aching teeth, showed that capsaicin inhibits the neurotransmitter responsible for transferring the feeling of pain. Thanks to these remarkable discoveries, scientists predict that capsaicin will be used to create new painkillers! However, before this happens, it is worth remembering about the natural use of this property in our kitchen.

2. A hot friend of the heart

The inhabitants of Thailand contributed to the idea that chili pepper had a protective effect on our circulatory system. This population is characterized by two relationships that seem to be related to the Thai diet is extremely rich in spicy chili dishes – it happens that they consume them even several times a day! According to scientists, this contributes to the extremely rare occurrence of heart disease in them, and especially the formation of blood clots. This property was checked during the study on a group of students who showed that after eating a chili pepper dish, the ability to dissolve blood clots automatically increases. This effect lasts only a short time, because only 30 minutes after eating the food, however, it allows to conclude that frequent consumption of hot dishes can be a great natural prevention, purifying the blood on a regular basis and acting protective.

3. Extreme help for the lungs
Capsaicin, thanks to its intense and burning taste, can show another action – expectorants. The mechanism of this action is extremely simple. Probably anyone who consumed very spicy dishes, automatically experienced the occurrence of large amounts of secretions in the respiratory system. And just – after getting the sharp spice into our mouth and the entire gastrointestinal tract nerve endings become irritated. Hence, the mucus-secreting glands release a lot of secretion, which thins it and helps in its expectoration. The same happens in the bronchi and lungs, which are thus cleared of mucus. This property is used even by some doctors who recommend their patients to eat spicy foods

in the case of pneumonia, blocked sinuses or a cold.

4. Trivia and good advice

Although it may seem that chili has the same positive properties, it should not be forgotten that for our body can be extremely intense substance.

For this reason too

– adventure with sharp spices should be done gradually – let’s start with their small doses. Thanks to this, in a gentle way for our body, we can get used to the intensity of dishes

with the addition of chili and like their character;

– you should use common sense when it comes to the amount of this spice –

in too large doses instead of health-promoting effects, it can effectively irritate the digestive system and mucous membranes. The same substance can work in two ways – positive and negative, depending only on the size of the dose. Everything with limit!

People who do not accept spicy dishes, and at the same time would like to use the properties of chili, for example in colds, can drink drops of chili sauce dissolved in water every day.

There are also some popular reviews for chili, but not all are true. So what is the truth and what is the myth?

MYTHS sharp dishes contribute to the formation of ulcers. This is probably one of the most popular reviews about chili. It turns out, however, that healthy people who do not suffer from any gastrointestinal problems have nothing to fear. No studies have shown that a diet rich in spicy foods contributed to any diseases. Of course, common sense and observing your body are important – some people may be too sensitive to the acute action of capsaicin. The fact is, however, that the popular claim about the negative effect of chili peppers on the digestive organs has been in ruins – at present, they are actually given the opposite, protective action!

TRUE chili helps you get rid of extra pounds. There is no doubt that chili dishes improve metabolism and accelerate the burning of calories.

TRUTH eating large amounts of chilli can result in painful bowel movements. For this reason, people who suffer from hemorrhoids should very carefully approach this spice and consume it

in moderate amounts.

Chili is one of the most controversial spices. She is loved by some, she is hated by others, she is not indifferent to anyone. It is worth to include it in your diet, although the amount of consumed hot dishes should be controlled by us – it is not worth falling into extremes. This pepper, besides beneficial capsaicin, is mainly rich

with vitamin C and B vitamins, as well as lots of minerals. In healthy, reasonable quantities can act in our body as the best antioxidant.

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Coffee

Coffee is the favorite drink of most busy people. It is usually associated with a break and relaxation. Like every product, coffee has its advantages and disadvantages. Today, coffee is one of the most popular drinks in the world and many beneficial properties are attributed to it. With some exceptions, coffee is definitely better to drink than to give up.

1. Coffee – action
2. Facts and myths about coffee
3. Some reasons to drink coffee

4. Decaffeinated coffee

5. Summary

1. Coffee – action

Coffee grain contains over 1000 bioactive compounds, of which the most interest is caffeine, chlorogenic acid, and kafestol. All listed compounds have potentially beneficial effects, including antioxidant ones. Coffee is one of the most abundant sources of antioxidants in your daily diet. The effect of a coffee drink on the body depends on many factors – starting with the type of coffee (most often we deal with arabica and robusta), by burning grains, the method of making coffee, and on a specific gene set and composition of a person’s microflora . It turns out that both genes and the composition of microbiota determine the metabolism and the final effect of coffee.

Caffeine, the compound most associated with coffee, undergoes metabolism in the liver. As a result of transformations, three main compounds are formed: theophylline, paraxanthin and theobromine. It is excreted through the kidneys. Interestingly, in people who smoke, the metabolism of caffeine is accelerated due to its effect on cytochrome P450 enzymes that are involved in the conversion of caffeine in the liver. It freely flows from the bloodstream to the brain. Caffeine is an antagonist of adenosine receptors, i.e. has an inhibitory effect. Thanks to this, it eliminates tiredness and drowsiness.

2. Facts and myths about coffee

Coffee rinses out magnesium and calcium
Myth. It is true that the studies have shown increased urinary calcium and magnesium excretion, but this effect is achieved when consuming more than 744 mg of caffeine per day (approximately 8 glasses of coffee per day). Consumption of caffeine in an amount of approx. 400 mg daily with simultaneous intake of calcium with a diet of at least 800 mg does not cause negative consequences.

Coffee raises blood pressure
Myth. This effect can be observed in people who drink coffee occasionally. Drinking coffee for three days in a row causes the development of tolerance and ceases to have an effect on the blood pressure.

Coffee improves concentration
Fact, as long as it is not decaffeinated. Caffeine, depending on the dose, may improve alertness, speed of reaction, concentration, mood, and even increase self-confidence. The more rested we are, the less the effect is. Coffee can be a salvation after a sleepless night.

There are contraindications to drinking coffee
Fact. Although there are not many – there are. Drinking coffee is not recommended for pregnant women, as well as people with reflux disease or stomach ulcer. The caffeine contained in coffee may exacerbate the symptoms by stimulating the secretion of gastric juice. In addition, it also increases the secretion of gastrin, which in turn causes relaxation of the lower esophageal sphincter, thus the stomach content is easier to pass from the stomach to the esophagus.

Caffeine is addictive
It is not known. In DMS-5 (Diagnosis and manual manual of mental disorders), or the classification of mental disorders of the American Psychiatric Association, criteria for the diagnosis of caffeine withdrawal syndrome are included. Disorders related to the consumption of caffeine have been recognized as a problem requiring further research.

Moderate consumption of caffeine, ie about 5 cups of coffee a day, does not have negative effects on adults. However, this looks slightly different in children and adolescents, in whom low doses (100-400 mg) can cause negative symptoms such as anxiety, nervousness and sleep disorders. Considering the fact that caffeine may have a beneficial effect on the mood, for young people reaching for coffee in order to achieve this effect may lead to the development of abnormal habits.

3. Some reasons to drink coffee

First of all, coffee probably reduces the risk of premature death. Based on the results of current research on the health effects of drinking coffee, it has been shown that the lowest risk is associated with drinking 3 cups a day.

In comparison with people who do not drink coffee, coffee drinks are less likely to suffer from cardiovascular diseases, especially coronary heart disease. Research shows that an extra cup of coffee a day can reduce the risk of death for cardiovascular reasons by 2%.

The higher the intake of coffee, the lower the risk of developing tumors, including prostate, liver, endometrium. People who consume coffee in comparison with coffee abstinents are less exposed to the risk of liver cirrhosis or non-alcoholic fatty liver disease (by 1/3). Reducing the risk of these serious diseases by 30% is a spectacular result and a leading argument in favor of incorporating this drink into the daily diet.

Daily drinking of coffee may act prophylactically for type II diabetes. The caffeine is probably not responsible for this effect, but the other components of coffee, because decaffeinated coffee also works prophylactically.

Decaffeinated coffee, however, does not protect against neurodegenerative diseases such as Parkinson’s disease or Alzheimer’s disease (as opposed to traditional coffee).

4. Decaffeinated coffee – does it have similar effects?
The composition of decaffeinated coffee is not much different with the profile of active compounds except for caffeine, which contains traces. Decaffeinated coffee does not bring as many beneficial effects as the natural one, however, its consumption also reduces the risk of some diseases, such as cardiovascular disease, type II diabetes, and endometrial cancer.

5. Summary

In conclusion – drinking coffee brings far more benefits than threats. In fact, there is not enough evidence of any harmful effects, except during pregnancy, in which caffeine should be limited due to the developing body of the child.

During pregnancy, hormonal changes cause a much longer persistence of this compound in the blood of a pregnant woman. This is extremely important considering that caffeine passes easily to the amniotic fluid. In addition, the CYP1A2 metabolising enzyme activity in the fetus is very low. This means that a child in the womb consuming large amounts of coffee is exposed to its action much longer than the average adult person. Therefore it is reasonable to preserve moderation. Drinking coffee during pregnancy may increase the risk of low birth weight of a child, miscarriage, premature birth.

Moderate consumption of coffee is also recommended to women because of the results of the study, which suggest that a higher intake of coffee may increase the risk of fractures (in men, this trend has not been demonstrated). It is difficult to say whether we can blame caffeine for this state of affairs. After all, intake up to 400 mg of caffeine per day should not lead to any negative consequences. However, there are doubts about the relationship between drinking coffee and the higher incidence of lung cancer. It is suspected, however, that this relationship is due to the fact that smokers often drink coffee regularly. Therefore, smoking seems to be the deciding factor, which has not been included in some studies.

Bibliography
Poole R. et al., Coffee consumption and health umbrella review of meta-analyzes of multiple health outcomes, The BMJ 2017, 359, 5024.

Budney AJ, Emond I, Caffeine addiction? Caffeine for youth? Time to act !, Society for the Study of Addiction 2014, 109, 1771-1772.

Bojarowicz H., Przygoda M., Kofeina. Part 1. Widespread use of caffeine and its effects on the body, Problems of Hygiene and Epidemiology, 2012, 93 (1), 80-13.

Wolde T., Effect of caffeine on health and nutrition, Food Science and Quality Management 2014, 30, 59-65.

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Healthcare

Speeding up your metabolism

Unfortunately, the smaller the muscle mass, the slower the metabolism, because the body does not have to lose energy to maintain excess muscular tissue. Thus, regeneration is very important and is a key step on the road to an athletic and muscular body. 

If you already know that miracle diets do not work, and instead of speeding up, your metabolism drastically slowed down and kilos come back with redoubled strength – it’s time to include foods that help you burn fat and speed up your metabolism. 

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1. Fat burners – coffee 

Caffeine contained in coffee has a stimulating effect and dilates blood vessels. As a result, the blood better reaches the tissues and the metabolism of the cells accelerates, burning more energy, and consequently – body fat. Caffeine also acts as an appetite suppressant, thanks to which small black connoisseurs eat less. Caffeine is used before physical activity as a slimming and stimulant – studies show that people who consume caffeine before exercise burn more fat and have greater motivation for activity. Remember, do not spoil the effect by sweetening the coffee. 

2. Tea 

Tea, especially green and red, supports weight loss. Antioxidants contained in tea leaves (epigallocatechin gallate) turn up metabolism and increase thermogenesis, so we burn more calories, and teine ​​and other caffeine derivatives suppress appetite. Unlike coffee, it does not raise so much pressure, so you can drink a few cups a day, preferably before each meal. It will also have a positive effect on cholesterol and will reduce the risk of cardiovascular disease. 

3. Pineapple 

The bromeline protein enzyme contained in pineapples is often found among athletes’ supplements. It facilitates protein digestion, increasing its bioavailability. Protein is a very specific nutrient because the body uses more energy to break down the complicated structure of proteins than to digest fats or carbohydrates. That’s why it’s worth eating pineapple as an addition to a protein-rich meal. Chicken with pineapple in oriental sauce sounds delicious! Bromelin also stimulates metabolism by improving circulation and detoxification of the body. It also has anti-inflammatory effects. One fruit and so many positive properties! 

4. Chilies 

The active substance of hot peppers is capsaicin, which is often added to slimming preparations. Anyone who has overdone at least once with the sharpness of the dishes, they know that they have a strong warming effect. The increase in thermogenesis promotes fat burning. Go ahead and make a hint of chili to every dish. For the morning circulation of metabolism, drink water with lemon and a pinch of chilli and curcuma. 

5. Salmon 

Although it is a fatty fish, it contains fewer calories than meat, and additionally provides valuable omega-3 fatty acids. Eating unsaturated fatty acids reduces inflammation, lowers cholesterol and helps regulate the hormonal balance. Frequently hormonal fluctuations, often caused by low-fat, low-carbohydrate or low-calorie diet, hinder effective reduction of adipose tissue. 

6. Skinny curd 

It is a source of protein with the lowest fat content. 100 g is only approx. 85 kcal and as much as 17 g of protein. It is filling, and the calories delivered will mostly use the body immediately for digestion. While typical high-protein diets will eventually slow down metabolism, eating high-protein snacks from time to time may help slimming. 

7. Brazil nuts 

They are the best source of selenium – an element whose deficiency often occurs in the diet. To cover the daily demand for selenium, one nut per day is enough! What has selenium to burn body fat? Selenium, right after iodine, is the best ally of the thyroid – it improves its functioning and production of hormones, and efficient thyroid is a fast metabolism! 

8. Cinnamon 

Cinnamon supports carbohydrate metabolism, thanks to which it stabilizes the insulin level. It inhibits hunger pangs and reduces the amount of fat deposited, especially around the waist. It brings out the natural sweetness of dishes, so it’s easier to limit the consumption of sweets and snacking between meals. 

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You can read also: Diet and exercise as one of the main ways to lose body fat

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Healthcare

Excessive thirst and its causes

The desire is the physiological basic need of the body, manifesting itself in the drive to collect the right amount of water and fluids. Excessive thirst felt in hot weather, or in winter – when we do not provide adequate amount of water and fluids to the body – is a normal symptom of dehydration. Nevertheless, excessive thirst despite drinking water and fluids can be disturbing. 

Excessive thirst may be an abnormal condition – the so-called polydipsia. It is not a separate disease, but rather a symptom occurring in the course of various diseases. Excessive thirst is accompanied by, among others, hyperthyroidism, diabetes insipidus and diabetes. An increased desire is usually accompanied by polyuria (polyuria), i.e. excessive urinary excretion. Sometimes, excessive thirst occurs on the neurotic ground. 

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When the desire is excessive? 

People who feel thirsty due to dehydration and begin to drink more fluids may get the impression that they drink too much. Exceeding the norm occurs while consuming more than 5 liters per day, assuming that the person does not train much, and the atmospheric conditions do not increase the demand for liquids. 

Excessive thirst as a symptom of diabetes 

Excessive thirst usually accompanies type 1 diabetes, i.e. associated with pancreatic damage and insufficient insulin production. In this case, excessive desire is accompanied by excessive urination and weight loss. An increased feeling of thirst is a consequence of the persistence of high blood sugar levels. The body, in the face of the inability to deliver it to the cells due to the lack of enough insulin, tends to expel it with the urine. Another example of a disease that is manifested by the feeling of excessive thirst is simple diabetes insipidus. 

Straight diarrhea – vasopressin disorders 

Straight urethra is a disease manifested by excessive thirst and increased urinary excretion. This is also accompanied by the inability of the urinary system to concentrate urine. Central aorta is due to disturbances of vasopressin secretion (an anti-diuretic hormone – ADH, produced by the hypothalamus and finally released by the pituitary gland). However, renal diaphragm is caused by an abnormal reaction of the kidney coils to vasopressin. In both cases, excessive urinary excretion leads to an increased need for water, which the person feels as an excessive thirst. Hormonal disorders underlie excessive thirst also in case of hyperthyroidism. 

Excessive thirst in the course of hyperthyroidism 

Hyperthyroidism is not always manifested by excessive thirst. The clinical picture of this disease can be very diverse. Individuals experience symptoms such as palpitations, weight loss, fatigue, feeling hot, sleep disturbances, nervousness and irritability. Hyperthyroidism often takes the form of an autoimmune Graves’ disease. Due to the constantly elevated metabolic rate, the body needs more fluids. Excessive thirst may be accompanied by elevated blood calcium (hypercalcemia). A similar condition occurs in hyperparathyroidism – then the person may also feel an increased thirst. Organic reasons are not always the foundation of excessive thirst. If the person is completely healthy and yet the intake of fluids caused by excessive thirst is too high, it is necessary to check whether the problem is caused by mental disorders. 

Excessive thirst on a psychic basis 

Although this may seem unlikely, mental disorders associated with excessive stress can cause excessive thirst. By eating a lot of liquids, some people relieve stress – we are not talking about alcohol, just about mineral water, herbal teas and other beverages. Another example is the sensation of dry mouth as a symptom of neurosis or severe stress. There may be many reasons for excessive thirst, so it must not be underestimated. Sometimes it’s worth being a little hypochondriac. Inquiry about health is definitely a better attitude than ignoring the problem. 

Metabolic rate – how to turn it up and keep it at a high level?

Behind the maintenance of normal body mass is the metabolism – the general processes of synthesis and the breakdown of chemical compounds, around which many myths grew. Its pace can be increased in various ways. The metabolic rate has a huge impact on the speed of weight loss, and thus on the effectiveness of the treatment. It remains important also during the period of stabilization and maintaining the desired body mass. The most difficult thing is to maintain a high metabolic rate when the body mass decreases and the body starts saving spare tissue. At this stage, the weight loss process is further complicated due to leptin. 

The influence of leptin on metabolism 

During the weight loss, the level of leptin in the blood decreases. This hormone is responsible for the release of free fatty acids from the subcutaneous adipose tissue into the bloodstream. A low level of leptin causes the body to not burn fat, it only saves it. The hormone is secreted by the body when it does not receive food for a long time. That’s why you need to eat to lose weight. 

Eat small portions regularly 

Consumption of small portions of meals, regularly (about 4-5 every approx. 3 hours), causes that the body does not feel hunger, and thus does not switch to the so-called. tissue backup mode. Metabolic metabolism is then maintained at a high level. Regular consumption of meals also affects the maintenance of normal insulin levels, which, like leptin, has a huge impact on the weight loss process. 

Insulin and adipose tissue 

Insulin is responsible for maintaining the proper level of glucose in the blood. Too long breaks between meals make it harder to keep your appetite in check. A very unhealthy habit is eating two large meals a day, in the morning and in the afternoon. After eating a hearty meal, your blood sugar level rises significantly. Similarly happens after eating a large amount of snacks or sweets. Consequently, insulin drains glucose into the cells, and unused sugar converts to fat. In this complex process of converting sugar into fat, various chemical compounds take part, but insulin acts as an initiator. Regular consumption of low calorie meals means that fat tissue does not grow. To satisfy the appetite with a small portion of food, it is worth choosing products containing protein. 

Protein improves metabolism 

Proteins not only cause a feeling of satiety for a long time, but also lead to an increase in metabolic rate by as much as 30%. Proteins are much more difficult to absorb compared to carbohydrates (not including the fiber contained in them) and fats. The body uses more energy to convert the protein into an absorbable form. High protein intake is also important in the long term. After the end of weight loss, the muscles will work to prevent them from re-gaining weight. Muscle tissue consumes energy even when resting. For its construction and regeneration after training, proteins are needed – in the end, their primary biological function is the building function. 

Exercise in the morning 

Speaking of training, it is worth noting that exercising in the morning is beneficial for the metabolic rate. Light aerobic exercises or gymnastics cause an acceleration of the metabolic rate – it will be high for most of the day. Breakfast or at least a light snack (eg a banana or a small portion of porridge) necessarily eat before the morning workout. 

The breakfast converts the metabolism into daily mode 

The metabolic rate decreases during the night and then accelerates during the day. In order for the metabolism to get awake from sleep, one must give him a signal that the body is already active. The consumption of the first meal is such a signal. Skipping breakfast additionally causes the body to save energy. Even cheating the stomach with mineral water will not help even though its consumption also boosts the metabolic rate – in conditions of proper nutrition. 

Water – essential for life (and weight loss) 

The average daily water consumption is 1.5 liters. Skipping water in the diet leads to deterioration of well-being and health due to dehydration of the body. This also adversely affects the weight loss process. Water is needed to metabolize fats, so it is better not to ignore the recommendations of doctors and dieticians. Rins out harmful products of metabolism. Most people who train and lose weight need much more water per day than 1.5 liters. Their demand can reach up to 4 liters. 

Sleep is important 

In the case of sleep deprivation, the center of hunger is stimulated by the cerebral cortex and subcortical centers. As a result, the production of hormones that are involved in regulating the appetite is disturbed – thus the appropriate amount of sleep, as well as the bedtime affects the rate of metabolism. During sleep, the body regenerates itself, thanks to which it functions better. 

Strength training is also important 

Consuming large amounts of water is important not only because of aerobic training, which causes effective fat burning. Strength training also increases the need for fluid intake. Although its effect is not directly the process of breakdown of body fat, it favors the building of muscle tissue. Therefore, it should not be overlooked in the process of slimming. Strength exercises help to keep the metabolic rate at a later time, by causing an increase in the muscle mass of the body. Muscle, more than fatty tissue and other tissues, affect the rate of metabolism. 

Regular physical exercise 

Aerobic and strength exercises performed regularly can affect cellular metabolism by increasing its rate by up to 30%. The muscle tissue built thanks to them increases the ability to burn calories and reduce body fat. Regular physical exercise is as important as regular eating. 

Think positive! 

Negative emotions – anger, dissatisfaction, worries – do not cause that the body mass decreases. Perhaps, sometimes stress suppresses appetite to such an extent that there is a significant decrease in body weight. This may be related to eating disorders and depression. These are serious and few cases. Negative emotions associated with stressful situations cause a slowdown in metabolism. The body reacts to stress by increasing the secretion of cortisol – a hormone that slows down metabolism. What’s worse, some people have an additional phenomenon of stress. They can be mastered when you are aware of where you feel for a chocolate bar, or a packet of chips and crackers. 

Eat with taste 

After all, the diet is not about clogging up with unhealthy snacks or fiber itself. Meals should be tasty and well seasoned. If there are no contraindications to the use of spicy spices, use cayenne pepper, jalapeno peppers and other varieties of spicy peppers. Spicy spices give the dish a distinctive taste, and further reduce appetite and increase the metabolic rate. Its action results from the content of capsaicin, which leads to thermogenesis – the conversion of energy into heat. Hot pepper can speed up the metabolic rate by up to 10%. 

Consume only what accepts your body 

The slowing of metabolism may be caused by eating foods that cause food allergies. Food allergy is not always easy to recognize because non-specific symptoms may only become apparent after some time from food intake, e.g. several hours or days after ingestion of sensitizing food. Food allergy leads to disruption of the absorption process of nutrients and the inability to fully digest food. Eliminating foods that cause allergies from the diet can lead to weight loss and metabolic processes. 

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You can read also: 10 products supporting insulin sensitivity

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Information from press on the subject of metabolism

A popular view is that the cause of problems with excessive body weight is slowed down metabolism.

In the articles appearing on the Internet and in the colored press, you can find countless tips on how to speed up the rate of metabolism, describing various practices with unheard of effectiveness. Unfortunately, a significant part of these inventions is not justified, and the attempt to implement them does not bring any tangible benefits. For the readers of our website I have prepared a list of the most widespread, untrue theories on how to speed up metabolism. 

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In marketing studies and in articles appearing in the color press, it is often mentioned about the exceptional qualities of L-carnitine, which similar accelerates the metabolism and thus helps to lose weight. There is no doubt that L-carnitine is a compound without which the body would not be able to use long-chain fatty acids in energy processes, whether they come from food or stored in adipocytes. Contrary to conventional theories, this does not mean, however, that additional supplementation with this compound intensifies the process of energy expenditure. At least, there is no convincing evidence for this, and indeed it should be stated that scientific literature supported by research results is rather skeptical about the alleged, slimming properties of L-carnitine. In fact, there are no rational reasons to claim that taking supplements containing this substance allows you to speed up the metabolism. Thermogenic formulations based on caffeine and tea extracts will be more effective in this respect. 

An extreme practice that supposedly speeds up metabolism is the adoption of natural laxatives in the form (most commonly) of teas containing senna leaves and bark of the buckthorn. Unfortunately, the metabolic rate or metabolic rate is not related to the rate of intestinal transit. How often we go to the toilet is not an exponent of energy efficiency during metabolic processes. What’s more, the use of laxatives can lead to nutritional deficiencies and permanently disrupt the mechanisms regulating intestinal peristalsis, which results in persistent constipation. Let us be clear and clearly that such practices are simply dangerous to health and must be avoided.

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You can read also: Spices that turn up the metabolism

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Healthcare

5 effective ways to stabilize your metabolism

Many times slimming diets, irregular food, leaving breakfast, as well as inadequate supply of calories during the day can slow down the rate of metabolism. Below are 5 simple ways to unscrew and optimize this process.

 

  1. Determine your caloric demand

The basic step to stabilize metabolism is to provide the right amount of energy throughout the day. The caloric demand will vary depending on gender, age, weight, height, somatyp (ektomorphic, mesomorphic, endomorphic) and the level of physical activity and lifestyle. Caloric demand can be determined using ready-made tables or calculators available on dietetic and sports portals or by means of a formula

 

PPM for men (kcal / day) = 66.47 + 13.75 W + 5 H – 6.75 A

PPM for women (kcal / day) = 665.09 + 9.56 W + 1.85 H – 4.67 A

Where W – body mass in kg, H – height in cm, A – age in years

Of course, there is no obligation to eat the same number of calories every day. Factors such as changes in temperature, stress, and intellectual effort should be taken into account, which will affect both the energy demand and the subjective feeling of hunger and satiety. However, it is worth making sure that during the week the balance sheet does not deviate too much from the calculated values.

 

  1. Specify the amount of macronutrients

We deliver energy to the body in the form of three macroelements of proteins, fats and carbohydrates. The energy from carbohydrates should be about 45-60% of the total, energy from fat 25-30%, and energy from proteins 10-30% (where the minimum is 0.8 g protein / 1 kg body weight). Incorrect macronutrient balancing, such as too little protein in the menu or obsessive carbohydrate avoidance may result in a decrease in metabolic rate. This is for several reasons

– TEF (thermic offect of food), or the thermal effect of food. It is the sum of energy necessary to digest and process the food consumed. TEF differs depending on the type of macronutrient consumed.

  • Metabolization of proteins requires consumption of 20 – 35% of calories from the food intake
  • Metabolization of carbohydrates requires consumption of 5-15% of calories from food intake
  • Metabolization of fats requires consumption of 0 – 5% of calories from food intake

Higher intake of protein therefore increases the rate of metabolism.

work of thyroid hormones – significant reduction of carbohydrates and low energy diets used for a longer period of time may cause disorders of the thyroid hormone, which, among others is responsible for the regulation of metabolic changes in the body. A minimum portion of carbohydrates in a daily menu is considered to be 150 g.

 

  1. Be consistent

After determining the energy needs and macronutrients, try to stick to a specific nutritional plan. Choose between 4 and 6 meals throughout the day and try to eat at regular intervals at similar times. Plan your meals for the next day and do not skip meals. Pay special attention to breakfast. Eating a meal for up to 1.5 h after a wake-up call is crucial to start a dormant metabolism. Breakfast should account for about 25-30% of the daily energy and contain a good portion of protein (TEF). The largest meal should be consumed at lunchtime (1300-1600 depending on the mode of the day) and contain about 30-35% of calories from the whole day. In the evening eat a light meal and wait 2-4 h before going to bed. The metabolic system works much more efficiently if it has a chance to rest at night.

 

  1. Change the calorie content of your diet with care

It is not surprising that any major changes in figureheads, beyond training, require adjusting the calorie content and distribution of macronutrients in the diet. To keep your metabolism at a stable level, make these changes carefully and slowly. Both during the reduction process and when building muscle mass, your goal should be to achieve the effect with the least interference in the diet parameters.

 

  1. Move!

The human being is created for the physical activity of performing functional movements, walking, running, lifting, lifting. The sedentary lifestyle and amenities encountered at every step drastically reduce the need for a person to move, which leads in the long run to the impairment of the movement system and a significant decrease in the metabolic rate. If you want to be fit, you have to move. All forms of physical activity, carried out in the minimum 60% of the maximum heart rate, are indicated. Especially high-intensity training such as interval, HIIT, tabata, or some crossfit classes are characterized by a significant acceleration of metabolism. However, they should be performed only after reaching a certain physical capacity and not more than 2-3 times a week due to the high burden on the body.