While fasting, the body's metabolic rate decreases with prolonged hunger. I explained this to you in my previous articles. So, what is the metabolism that we talked about so much?
Metabolism is all the events that take place so that we can survive.
This includes respiration, digestion, excretion, growth. There are events such as development. Let's think about it like this: In a company, there are managers according to departments. Such as production manager, purchasing manager, human resources manager. Let's call the parts of our body organisms. Each manager receives a fee for the work he does. The organisms that keep our body alive also need energy to run the metabolism.
The body's needs must be obtained from outside. We must take healthy foods from outside as energy. In order to release the energy in those foods and to provide the appropriate environment, we must take water and oxygen so that they all interact under suitable conditions and the energy we need is released.
There is a part of metabolism that we call destruction. On the healthy side of the destruction part, there is also burning excess fat, that is, losing weight. We now know that most people think about their excess weight. It is an issue that needs to be considered because excess weight is associated with a wide variety of risky diseases in the world.
Many of us want to control our weight during the month of Ramadan. Our metabolism inevitably slows down here. It should not be forgotten that this period, which is considered important for weight loss, actually has the opposite effect. We need to keep our metabolic rate at its best during this period. For this, I will list 6 items that will keep our metabolism fastest:
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Getting fresh air: As I explained above, as long as there is oxygen, as long as we get oxygen through breathing, combustion occurs. takes place. It is important to get oxygen to feel vigorous and happy. Muscles use oxygen and become more activated. At the same time, it needs more energy and burns fat.
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Water: Especially at least 10-12 bars during the average 7-hour consumption period that can be consumed. We must consume water. Otherwise, when we do not take what is absolutely necessary to produce energy, our metabolism slows down.
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Consume quality carbohydrates: Whole grain products and legumes contain indigestible carbohydrates, namely fiber. Fibers enable the mechanism to work. In this way, bowel function is ensured and a positive effect is created on weight loss by ensuring satiety for a long time and with fewer calories.
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Consume quality proteins: Especially To ensure satiety for a long time, we must consume proteins, which are the basic building blocks of our body. Structures such as our immune cells and hormones have a protein structure. Here, our hormones must be healthy and it is possible to achieve satiety and weight control for a long time.
Especially; If there are no cholesterol, heart or liver problems, we need to choose 1 egg for sahur, choose meats such as chicken, fish and turkey, and consume legumes for protein.
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Consume quality fats. :Fats have always been known as weight gainers. Each gram of fat contains 9 calories. Excess of any type of fat will cause weight gain. It is very important to stay away from saturated fats, especially red meat, margarine and butter, as much as possible and instead consume nuts and oily seeds, olive oil and fish rich in OMG-3. Healthy fats are very important for the immune system, healthy vascular structure and healthy brain development. However, consuming sufficient and high-quality fats is necessary for healthy weight loss.
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Exercising for at least 30 minutes: 1 out of 4 people in the world is in Turkey. 3 out of every 4 people do not move enough. These days, when we are in social isolation and home quarantine, the lack of movement has reached its peak. Therefore, even 30 minutes of light exercises 1-1.5 hours after iftar should be done for a healthy metabolism and to feel good.
All these substances It is absolutely necessary to create a general state of health, both psychological and physiological. Stay healthy.
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