12 Healthy Foods Na-enyere Gị Ọkụ Abụba

Ndinaya

• 1. Azụ Anyi
• 2. Mmanụ MCT
• 3. Kọfị
• 4. Akwa
• 5. Aki oyibo
• 6. Green Tea
• 7. Ha Protein
• 8. Mmanya apụl apụl
• 9. Chili Aka
• 10. Oolong Tea
• 11. Yogọt Greek juru na-ama
• 12. Mmanụ oliv
• Isi Okwu

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

Boosting gị metabolic ọnụego nwere ike inyere gị aka ida ahụ abụba.

Otú ọ dị, ọtụtụ ihe mgbakwunye "na-ere ọkụ" na ahịa bụ ihe na-adịghị mma, adịghị ike ma ọ bụ ha abụọ.

N'ụzọ dị mma, e gosipụtara ọtụtụ ihe oriri na ihe ọ naturalụ naturalụ na-aba n'anya iji mee ka metabolism gị dịkwuo elu ma kwalite oke abụba.

Nke a bụ nri iri na abụọ na-enyere gị aka ịba abụba.

1. Azụ Anyi

Azụ abụba na-atọ ụtọ ma na-atọ gị ụtọ nke ukwuu.

Salmon, herring, sardines, mackerel na mmanu mmanu ndi ozo nwere omega-3 fatty acids, nke egosiputara iji belata mbufụt ma belata ihe egwu oria obi (,,).

Na mgbakwunye, omega-3 fatty acids nwere ike inyere gị aka ịkwụsị abụba ahụ.

N'ime izu isii a na-achịkwa ọmụmụ ihe na ndị okenye 44, ndị were ihe mgbakwunye mmanụ mmanụ tụfuru ihe dị ka kilogram 1.1 (kilogram 0.5) nke abụba ma nwee ọdịda cortisol, hormone na-akpata nchekasị nke metụtara nchekwa abụba (4).

Kedu ihe ọzọ, azụ bụ ezigbo ihe na-enye protein dị elu. Ngwunye protein na-eduga n'inwe mmetụta nke izu ezu ma na-eme ka ọnụọgụ metabolic dịkwuo elu karịa igwu abụba ma ọ bụ carbs ().

Iji bulie oke abụba ma chebe ahụike obi, tinye opekata mpe nke graces 3.5 (100 grams) n'ime nri gị opekata mpe ugboro abụọ n'izu.

Na nchikota:

Azụ nwere abụba nwere omega-3 fatty acids nke nwere ike ịkwalite oke abụba. Azụ jupụtakwara na protein, nke na-enyere gị aka inwe afọ ojuju ma na-eme ka ọnụ ọgụgụ metabolism dị n'oge nsị.

2. Mmanụ MCT

Emere mmanụ MCT site na iwepụta MCTs na aki oyibo ma ọ bụ mmanụ nkwụ. A na-enweta ya n'ịntanetị na n'ụlọ ahịa ebe a na-ere nri.

MCT na-anọchite anya triglycerides dị ala, nke bụ ụdị abụba nke metabolized dị iche iche karịa abụba abụba dị ogologo dị n'ọtụtụ nri.

N'ihi ogologo oge ha dị mkpụmkpụ, MCT na-etinye uche na ahụ ngwa ngwa ma gaa ogologo imeju, ebe enwere ike iji ha ozugbo maka ike ma ọ bụ gbanwee n'ime ketones maka iji dị ka isi iyi mmanụ ọzọ.

Egosiputara triglycerides nke ọkara iji mee ka ọnụ ọgụgụ metabolic dị elu n'ọtụtụ ọmụmụ (,).

Otu nnyocha n'ime ụmụ nwoke asatọ nwere ahụ ike chọpụtara na-agbakwunye 1-2 tablespoons (15-30 gram) nke MCT kwa ụbọchị na nri ụmụ nwoke na-emebu ka ọnụ ọgụgụ metabolic ha dịkwuo elu site na 5% karịa oge elekere 24, nke pụtara na ha gbara nkezi nke 120 extra calories kwa ụbọchị ().

Tụkwasị na nke a, MCTs nwere ike belata agụụ ma kwalite njigide nke akwara dị mma n'oge ọnwụ ọnwụ (,,).

Tablespogbanwe ụfọdụ abụba dị na nri gị na ngaji abụọ nke mmanụ MCT kwa ụbọchị nwere ike ibute abụba na-ere ọkụ.

Agbanyeghị, ọ kachasị mma ịmalite na teaspoon 1 kwa ụbọchị ma jiri nwayọ mụbaa onunu ogwu iji belata mmetụta ndị na-agbari nri dị ka cramping, ọgbụgbọ na afọ ọsịsa.

Zụọ ahịa maka MCT mmanụ n'ịntanetị.

Na nchikota: A na-etinye MCTs ngwa ngwa maka iji ya mee ihe ozugbo dị ka isi iyi ike. Mmanụ MCT nwere ike ime ka abụba na-ere ọkụ, belata agụụ ma chekwaa akwara ahụ n'oge ọnwụ.

3. Kọfị

Kọfị bụ otu ihe ọ beụ beụ na-ewu ewu n'ụwa niile.

Ọ bụ ezigbo ihe caffeine, nke nwere ike ime ka ọnọdụ dịkwuo mma ma melite arụmọrụ nke uche na nke anụ ahụ (12).

Ọzọkwa, ọ nwere ike inyere gị aka ịba abụba.

N'ime obere ọmụmụ ihe gụnyere mmadụ itoolu, ndị na-a cafụ caffeine otu awa tupu mgbatị ahụ gbara ihe fọrọ nke nta ka ọ bụrụ okpukpu abụọ karịa abụba ma nwee ike ịme 17% karịa ndị na-abụghị caffeine ().

Nnyocha egosiwo na caffeine na-eme ka ọnụ ọgụgụ metabolic dị elu site na 3-13% dị egwu, dabere na ọnụọgụ na-eri na nzaghachi mmadụ (14,,,).

N'otu nnyocha, ndị mmadụ were 100 mg caffeine kwa awa abụọ maka awa 12. Ndị okenye na-erekarị calorie 150 ọzọ na ndị toburu oke ibu gbara calorie 79 ọzọ n'oge oge ọmụmụ ().

Iji nweta uru ọkụ na-ere ọkụ nke caffeine na-enweghị mmetụta ndị nwere ike ịpụta, dị ka nchekasị ma ọ bụ ehighị ụra nke ọma, na-achọ 100-400 mg kwa ụbọchị. Nke a bụ ego a hụrụ n’ihe dị ka iko kọfị 1-4, dabere n’ike ya.

Na nchikota:

Kọfị nwere caffeine, nke egosiri iji melite arụmọrụ nke uche na nke anụ ahụ, na mgbakwunye na ịkwalite metabolism.

4. Akwa

Akwa bụ ụlọ nri na-edozi ahụ.

Ọ bụ ezie na a na-ezere nkochi ime akwa n'ihi ọdịnaya dị elu nke cholesterol, a na-egosiputa akwa zuru oke iji nyere aka kpuchido ahụike obi na ndị nwere nnukwu ọrịa (,).

Ọzọkwa, akwa bụ nri na-egbu mmadụ.

Nnyocha egosiwo na nri ụtụtụ dabere na akwa na-ebelata agụụ ma na-akwalite mmetụta nke izu ezu ruo ọtụtụ awa na ndị buru oke ibu na ndị buru ibu (,).

N'ime ihe ọmụmụ izu asatọ a na-achịkwa n'ime ụmụ nwoke 21, ndị riri akwa atọ maka nri ụtụtụ na-eri obere calorie 400 kwa ụbọchị ma nwee 16% belata oke abụba, ma e jiri ya tụnyere otu riri nri ụtụtụ bagel ().

Akwa na-enyekwa ezigbo ihe na-enye protein dị elu, nke na-eme ka ọnụ ọgụgụ metabolic na-abawanye site na ihe dị ka 20-35% ruo ọtụtụ awa mgbe ị risịrị nri, dabere n'ọtụtụ ọmụmụ ().

N'ezie, otu n'ime ihe mere akwa ji ejuputa ya nwere ike ịbụ n'ihi mmụba nke ọkụ calorie nke na-eme n'oge mgbaze protein ().

Iri àkwá ugboro atọ n’izu pụrụ inyere gị aka ịba abụba n’ọkụ mgbe ị na-enwe afọ ojuju na afọ ojuju.

Na nchikota:

Akwa bụ nri nwere protein nwere ike inye aka belata agụụ, mụbaa izu ezu, mee ka abụba na-ere ọkụ ma chekwaa ahụike obi.

5. Aki oyibo

A na-ejikọ uru mmanụ oyibo na uru ahụike.

Dingtinye mmanụ oyibo na nri gị na - eme ka cholesterol HDL dị “mma” ma belata triglycerides gị, na mgbakwunye na inyere gị aka ịkwụsị ibu (,).

N'otu nnyocha, ụmụ nwoke buru oke ibu na-etinye tablespoons abụọ nke mmanụ aki oyibo kwa ụbọchị na nri ha na-eribu, ihe dị ka sentimita abụọ na ọkara site n'úkwù ha n'emeghị mgbanwe nri ọ bụla ọzọ ma ọ bụ na-emewanye ahụ ha ().

Abụba ndị dị na mmanụ oyibo na-abụkarị MCTs, bụ ndị e kwupụtara na agụụ na-egbochi agụụ na abụba na-ere ọkụ (,).

Agbanyeghị, ụfọdụ ọmụmụ na-egosi na mmetuta ya na-agbalite ume ya nwere ike ibelata oge (,).

N'adịghị ka ọtụtụ mmanụ, mmanụ oyibo na-anọgide na-adịgide adịgide na okpomọkụ dị elu, na-eme ka ọ dị mma maka nri ọkụ ọkụ.

Iri ihe ruru tablespoons abụọ nke aki oyibo kwa ụbọchị nwere ike inye aka mee ka abụba na-ere ọkụ. Gbalia ibido na ngaji ma obu karie ma jiri nwayọ bawanye ego iji zere obi erughị ala ọ bụla.

Zụọ ahịa maka aki oyibo na ntanetị.

Na nchikota: Aki oyibo bụ ọgaranya na MCTs, nke nwere ike ịbawanye metabolism gị, belata agụụ, kwalite oke abụba ma belata ihe egwu ọrịa obi.

6. Green Tea

Green tii bụ nhọrọ magburu onwe ya maka ihe ọverageụverageụ maka ezi ahụike.

Nnyocha na-egosi na ọ nwere ike inye aka belata ihe egwu ọrịa obi na ichebe ụdị ụfọdụ nke kansa (,).

Na mgbakwunye na ịnye obere caffeine, tii na-acha akwụkwọ ndụ bụ ezigbo isi iyi nke epigallocatechin gallate (EGCG), antioxidant nke na-akwalite abụba na ọnwụ nke abụba afọ (, 34, 35, 36).

Na a na-amụ nke 12 ike ụmụ nwoke, abụba na-ere ọkụ n'oge ịnyịnya ígwè mụbara site 17% na ndị na-acha akwụkwọ ndụ tii wepụ, jiri ya tụnyere ndị were a placebo ().

N'aka nke ọzọ, ụfọdụ ọmụmụ achọpụtala na akwụkwọ ndụ akwụkwọ ndụ tii ma ọ bụ tii tii na-amịpụta nwere obere ihe ọ bụla na metabolism ma ọ bụ ibu ibu (,).

Nyere ihe dị iche na nsonaazụ ọmụmụ, mmetụta tii na-acha akwụkwọ ndụ nwere ike ịdị iche site na mmadụ gaa na mmadụ ma nwee ike ịdabere na ego a na-eri.

Rinụ ihe dị ka iko anọ nke akwụkwọ ndụ akwụkwọ ndụ tii kwa ụbọchị nwere ike inye gị ọtụtụ uru ahụike, gụnyere nwere ike ịbawanye calorie ị na-ere.

Zụọ ahịa akwụkwọ ndụ akwụkwọ ndụ tii na ntanetị.

Na nchikota: Green tii nwere caffeine na EGCG, ha abụọ nwere ike ịkwalite metabolism, na-akwalite ọnwụ, chebe ahụike obi ma belata ihe ize ndụ nke kansa.

7. Ha Protein

Whey protein bụ ezigbo kemmasi.

Egosiputala ya iji kwalite uto akwara mgbe ejikọtara ya na mmega ahụ ma ọ nwere ike inye aka chekwa ahụ ike n’oge ọnwụ (,).

Na mgbakwunye, protein whey yiri ka ọ dị irè karịa n'ibelata agụụ karịa isi mmalite protein ndị ọzọ.

Nke a bụ n'ihi na ọ na - akpali mwepụta nke "homonụ zuru oke," dị ka PYY na GLP-1, ruo n'ókè ka ukwuu (,).

Otu nnyocha mere ka ụmụ nwoke iri abụọ na abụọ rie ihe ọ drinksụ proteinụ protein dị iche iche na ụbọchị anọ dị iche iche. Ha enwetala nnukwu agụụ na agụụ ma rie obere calorie na nri na-esote mgbe ha drinkingụsịrị ihe ọ proteinụ proteinụ protein whey, ma e jiri ya tụnyere ihe ọ proteinụ proteinụ protein ndị ọzọ ().

Ọzọkwa, whey na-egosi na ọ na-eme ka abụba na-ere ọkụ ma na-akwalite ịdị arọ nke ndị mmadụ na ndị buru ibu ma ọ bụ ndị buru ibu ().

N'otu nnyocha nke ndị okenye 23 siri ike, a hụrụ nri protein whey iji mee ka ọnụ ọgụgụ metabolic na abụba na-ere ọkụ karịa casein ma ọ bụ soy protein nri ().

Otu whey protein shake bụ nri ngwa ngwa ma ọ bụ nhọrọ nri nke na-akwalite oke abụba ma nwee ike inye aka meziwanye ahụ gị.

Zụọ ahịa maka whey protein n'ịntanetị.

Na nchikota: Protein Whey na - egosi na ịbawanye uto ahụ, belata agụụ, nwekwuo oke ma bulie metabolism n'ụzọ dị irè karịa isi mmalite protein ndị ọzọ.

8. Mmanya apụl apụl

Apple cider mmanya bụ ọgwụgwọ oge ochie nke nwere uru ahụike sitere na ihe akaebe.

E kwuwo ya na mbenata agụụ na ibelata shuga ọbara na insulin na ndị nwere ọrịa shuga (,).

Kedu ihe ọzọ, achọpụtala ihe bụ isi mmanya, acetic acid, iji mee ka abụba na-ere ọkụ ma belata nchekwa abụba afọ n'ọtụtụ ọmụmụ anụmanụ (,,).

Ọ bụ ezie na enweghi ọtụtụ nnyocha banyere mmanya mmanya na abụba ọnwụ na ụmụ mmadụ, nsonaazụ sitere n'otu nnyocha na-agba ume.

N'ime ọmụmụ ihe a, ụmụ nwoke iri anọ na anọ bụ ndị tinyere ngaji mmanya mmanya abụọ na nri ha kwa ụbọchị maka izu iri na abụọ funahụrụ paụnd 3.7 (kilogram 1.7) wee nwetakwa 0.9% na abụba ahụ ().

Gụnyere apple cider mmanya na nri gị nwere ike inyere gị aka ida abụba ahụ. Malite na 1 teaspoon kwa ụbọchị diluted na mmiri na nke nta nke nta na-arụ ọrụ ruo 1-2 tablespoons kwa ụbọchị iji belata pụrụ digestive erughị ala.

Plọ ahịa maka apụl cider mmanya na ntanetị.

Na nchikota: Apple cider mmanya nwere ike inye aka igbochi agụụ, na-akwalite ọnwụ nke abụba afọ ma belata ọbara shuga na insulin.

9. Chili Aka

Chili ose na-eme ihe karịrị itinye okpomọkụ na nri gị.

Antioxidants ha dị ike nwere ike belata mbufụt ma nyere aka kpuchido mkpụrụ ndụ gị site na mmebi ().

Na mgbakwunye, nyocha na-egosi na otu antioxidant dị na ose chili a na-akpọ capsaicin nwere ike inyere gị aka iru ma jigide ịdị arọ dị mma.

Ọ na-eme nke a site na ịkwalite njuputa na igbochi oke nri ().

Kedu ihe ọzọ, ngwakọta a nwekwara ike inyere gị aka ịmịkwuo calorie ma tufuo abụba (,).

N'ime nnyocha nke ndị okenye iri na itoolu dị mma, mgbe ejiri 20% gbochie calorie, a hụrụ capsaicin iji gbochie nwayọ nwayọ na ọnụọgụ mgbanwe nke na-emekarị na calorie na-ebelata ().

Otu nnyocha dị ukwuu banyere ọmụmụ 20 kwubiri na ị capụ capsaicin na-enyere aka belata agụụ ma nwee ike ịbawanye calorie ị na-ere ihe dị ka calorie 50 kwa ụbọchị ().

Tụlee iri nri chili ma ọ bụ iji ose ntụ ọka na-atọ ụtọ nri gị ọtụtụ oge n'izu.

Na nchikota:

Achọpụtala ogige dị na ose cayenne iji belata mbufụt, nyere aka ịchịkwa agụụ na ịkwalite ọnụego metabolism.

10. Oolong Tea

Oolong tea bụ otu n’ime mmanya kacha mma ị ga-aaltụ.

Ọ bụ ezie na ọ na-enweta obere akwụkwọ akụkọ karịa tii na-acha akwụkwọ ndụ, ọ nwere ọtụtụ otu uru ahụ ike, n'ihi ọdịnaya nke caffeine na catechins.

Nyochaa nke ọtụtụ ọmụmụ chọpụtara na nchikota nke catechins na caffeine na tii na-amụba calorie site na calorie 102 dị egwu kwa ụbọchị, na nkezi ().

Obere ọmụmụ nwoke na nwanyị na-atụ aro na ị drinkingụ oolong tea na-eme ka ọnụ ọgụgụ metabolic dị elu ma na-akwalite ọnwụ. Kedu ihe ọzọ, otu nnyocha chọpụtara na oolong tea mụbara calorie na-ere ọkụ okpukpu abụọ karịa nke tii na-acha akwụkwọ ndụ (,,).

Dụ iko ole na ole nke akwụkwọ ndụ akwụkwọ ndụ tii, oolong tea ma ọ bụ njikọta nke abụọ mgbe niile nwere ike ịkwalite oke abụba ma nyekwa ahụike ndị ọzọ bara uru.

Zụọ ahịa maka oolong tii n'ịntanetị.

Na nchikota: Oolong tea nwere caffeine na catechins, a chọpụtala na ha abụọ na-eme ka ọnụ ọgụgụ metabolic dịkwuo elu ma na-akwalite abụba.

11. Yogọt Greek juru na-ama

Yogọt Greek nwere abụba zuru oke na-edozi ahụ.

Nke mbụ, ọ bụ ezigbo ihe na-enye protein, potassium na calcium.

Nnyocha na-egosi na ngwaahịa mmiri ara ehi na-emepụta protein nwere ike ịkwalite oke abụba, chekwaa akwara n'oge ọnwụ ma nyere gị aka inwe afọ ojuju na afọ ojuju (,).

Ọzọkwa, yogọt nke nwere probiotics nwere ike inye aka mee ka eriri afọ gị dị mma ma nwee ike belata mgbaàmà nke ọrịa obi na-ewe iwe, dị ka afọ ntachi na bloating ().

Yogọt Greek jupụtara na yogọt nwekwara linoleic acid conjugated, nke yiri ka ọ na-akwalite ọnwụ na abụba na-ebu ibu na ndị buru oke ibu na oke ibu, dị ka nyocha nke gụnyere nnukwu nyocha nke ọmụmụ 18 (,,,).

Iri yogọt Greek kwa ụbọchị nwere ike ịba ọtụtụ uru ahụike. Mana gbaa mbọ họrọ yogọt Greek, nke nwere abụba zuru oke, dị ka ngwaahịa mmiri ara ehi na-enweghị abụba na obere abụba nwere obere linoleic acid conjugated.

Na nchikota:

Yogọt Greek nwere abụba zuru oke nwere ike ime ka abụba na-ere ọkụ, belata agụụ, chekwaa akwara n'oge ọnwụ ma bulie ahụ ike.

12. Mmanụ oliv

Mmanụ oliv bụ otu n'ime abụba kachasị mma n'ụwa.

E gosipụtara mmanụ oliv na-eme ka triglycerides belata, na-eme ka cholesterol HDL dịkwuo elu ma na-akpali ntọhapụ nke GLP-1, otu n'ime homonụ nke na-enyere aka ịjuju afọ ().

Kedu ihe ọzọ, ụfọdụ ọmụmụ egosiwo na mmanụ oliv nwere ike ịkwalite ọnụ ọgụgụ nke metabolic ma kwalite oke abụba (,,).

N'ime obere ọmụmụ ihe n'ime ụmụ nwanyị iri na abụọ postmenopausal nwere oke afọ, iri mmanụ oliv na-amaghị nwoke dịka akụkụ nke nri mere ka ọnụ ọgụgụ calorie ụmụ nwanyị ahụ gbakwunye ọtụtụ awa ().

Iji tinye mmanụ oliv n'ime nri gị kwa ụbọchị, gbanye ngaji ole na ole na salad gị ma ọ bụ tinye ya na nri esiri esi.

Na nchikota:

Mmanụ oliv na-ebelata ihe ize ndụ nke ịrịa ọrịa obi, na-akwalite mmetụta nke izu ezu ma na-eme ka ọnụ ọgụgụ metabolic dị elu.

Isi Okwu

N'agbanyeghị ihe ụfọdụ ndị nrụpụta mgbakwunye nwere ike ịtụnye, enweghị "ọgwụ anwansi" dị mma nke nwere ike inyere gị aka ịgba ọtụtụ narị calorie ndị ọzọ kwa ụbọchị.

Otú ọ dị, ọtụtụ ihe oriri na ihe ọveraụ beụ nwere ike iji obi umeala mee ka ọnụ ọgụgụ gị na-ebuwanye ibu, na mgbakwunye na ịnye uru ahụike ọzọ.

Gụnyere ọtụtụ n'ime ha na nri gị kwa ụbọchị nwere ike ịnwe mmetụta na-eduga n'inwe abụba na ahụike zuru oke.