قدرتی
غذائیں کھانے سے
خواتین 11 بیماریوں سے رہ سکتی ہیں محفوظ
ایک طویل اور منفرد تحقیق سے معلوم ہوا ہے کہ گوشت اور دودھ کے بجائے پھلوں، سبزوں اور خشک میوہ جات پر مبنی غذائیں کھانے والی ادھیڑ عمر خواتین کم سے کم 11 مختلف بیماریوں سے محفوط رہ سکتی ہیں۔ یہ الگ بات ہے کہ مرکزی دارحکومت دہلی سمیت دنیا بھر کے شہروں میں اس پر بیداری کا فقدان پایا جاتا ہے۔تاہم طبی جریدے میں شائع تحقیق سے پتہ چلا ہے کہ امریکی ماہرین نے 46 ہزار سے زائد خواتین کی غذائی عادتوں اور ان کی صحت کا جائزہ لیا۔ ماہرین نے 1984 سے 2016 کے درمیان 48 سال کی عمر کی غذائی عادات کو دیکھا اور جائزہ لیا کہ کون سے خاتون کس طرح کی غذا کھا رہی ہے۔بعد ازاں ماہرین نے مذکورہ تمام خواتین کی صحت کا جائزہ لیا، جس میں جسمانی سمیت ذہنی صحت بھی شامل ہے۔ تحقیق کے نتائج سے معلوم ہوا کہ جن خواتین نے دودھ اور گوشت کے بجائے پھلوں، سبزوں اور خشک میوہ جات سے پروٹین اور دیگر غذائی ضروریات پوری کی تھیں، ان کی صحت بہتر تھی۔ماہرین نے قدرتی غذائیں جنہیں پلانیٹ بیسڈ فوڈ قرار دیا گیا کھانے والی 4 ہزار کے قریب خواتین کی نشاندہی کی، جنہیں صحت مند شخص قرار دیا گیا۔یعنی ماہرین نے پھلوں، سبزیوں اور خشک میوہ جات سے پروٹین سمیت دیگر غذائی ضروریات پوری کرنے والی خواتین کو کینسر، فالج، امراض قلب اور شوگر سمیت 11 مختلف بیماریوں سے محفوظ قرار دیا۔ماہرین کے مطابق تحقیق سے معلوم ہوا کہ دودھ اور گوشت کے مقابلے پھلوں، سبزیوں اور خشک میوہ جات کھانے والی ادھیڑ عمر خواتین ذہنی اور جسمانی طور پر زیادہ تندرست رہتی ہیں۔ماہرین کے مطابق مذکورہ تحقیق کے نتائج حوصلہ کن ہیں مگر اس معاملے پر مزید تحقیق کی ضرورت ہے کہ پھلوں اور سبزیوں کا مختلف بیماریوں سے محفوظ رکھنے میں کیا کردار ہوتا ہے.
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Foods high in omega-3 fatty acids, protein, and certain antioxidants may help promote fat loss. Certain beverages, including coffee, also have metabolism-boosting properties.
Boosting your metabolic rate can help you lose body fat.
However, most “fat-burning” supplements on the market are either unsafe, ineffective, or both.
Fortunately, several natural foods and beverages have been shown to increase your metabolism and promote fat loss.
Here are 11 healthy foods that may help you burn fat.
1. Fatty fish
Salmon, herring, sardines, mackerel, and other fatty fish contain omega-3 fatty acids, which may helpTrusted Source you lose body fat.
Fish is also an excellent source of high quality protein, which may lead to greater feelings of fullness and can help increaseTrusted Source your metabolic rate.
Most organizations recommend consuming two servings (3 ounces (oz) each)Trusted Source of fatty fish per week to see the health benefits.
2. MCT oil
Medium-chain triglycerides (MCT) oil is made by extracting MCTs from palm oil. It’s a type of fatTrusted Source that’s metabolized differently than the long-chain fatty acids found in most foods.
Research suggests that MCTs may helpTrusted Source increase metabolic rate, reduce hungerTrusted Source, and promote better retention of muscle mass during weight loss.
Studies suggest that replacing fat in your diet with 1.5Trusted Source–2 tablespoons (tbsp) of MCT oil per day can boost fat burning. Try to start with 1 teaspoon (tsp) and gradually increase to avoid digestive side effects.
3. Coffee
Coffee is one of the most popular beverages worldwide.
Coffee a great source of caffeine, which may helpTrusted Source you burn fat. To get the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, aim for no more than 400 mg per day.Trusted Source
This is the amount found in about 4–5 cups of coffee, depending on its strength. Some people are more sensitiveTrusted Source to caffeine’s effects and may need to limit their intake.
4. Eggs
Although egg yolks have traditionally been avoided due to their high cholesterol content, whole eggs may help with weight loss.
For one, they are very nutrient-dense and containTrusted Source a lot of protein, which can help ward off hunger and overeating. For example, a 2017 study found that eating a high-protein diet reduced the subject’s hunger by 16%Trusted Source while increasing daily fullness by 25%.
One of the reasons eggs are so filling may also be due to the boost in calorie burning that occursTrusted Source during protein digestion.
Eating up to three eggs a week can help you burn fat while keeping you full and satisfied. More than this amount has been associated with a higher chance of heart disease.Trusted Source
5. Green tea
In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that promotesTrusted Source fat burning and the loss of belly fat.
Though researchTrusted Source suggests that drinking green tea may help improve your metabolism and lower your body fat, more research is necessaryTrusted Source to support these claims.
That said, drinking about 2-3 cupsTrusted Source of green tea daily may be optimal for providing the variety of health benefits.
6. Whey protein
Consuming whey protein may help you suppress appetite, especially because it stimulatesTrusted Source the release of “fullness hormones,” such as PYY and GLP-1.
Moreover, whey appears to boost fat burning and promote weight loss. For this reason, a whey protein shake is a quick meal or snack option that promotes fat loss and may help improve your body composition.
7. Apple cider vinegar
Apple cider vinegar is an ancient folk remedy with evidence-based health benefits.
Animal researchTrusted Source suggests that vinegar’s main component, acetic acid, may helpTrusted Source increase fat burning and reduce belly fat storage in several animal studies. However, more human studies are needed to verify this.
Start with 1 tsp per day diluted in water and gradually work up to 1 tbsp per day to minimize potential digestive discomfort.
8. Chili peppers
Chili peppers contain powerful antioxidants.Trusted Source One of these is called capsaicin, and cosuming it may help you achieve and maintain a healthy weight by promoting fullness and preventing overeating.
Consider eating chili peppers or using powdered cayenne pepper to spice up your meals several times a week.
9. Oolong tea
Oolong tea is contains polyphenols, which are compounds associated with helping reduce things like blood sugarTrusted Source and and body weight.Trusted Source
Like other teas, it also contains caffeine, which helps promoteTrusted Source weight and body fat loss.
Drinking a few cups of green tea, oolong tea, or a combination of the two on a regular basis may promote fat loss and provide other beneficial health effects.
That said, most researchTrusted Source on oolong tea and weight loss is based on animals, so more human studies are needed.
10. Full-fat Greek yogurt
Full-fat Greek yogurt is extremely nutritious. First, it’s an excellent sourceTrusted Source of protein, potassium, and calcium.
ResearchTrusted Source also suggests that eating high protein dairy products can boost weight and fat loss.
Eating 2 servings of dairyTrusted Source such as Greek yogurt daily may provide a number of health benefits. But make sure to choose plain, full-fat Greek yogurt.
11. Olive oil
Olive oil is one of the healthiest fats on earth.
Most of olive oil is composed of oleic acid, which has been shownTrusted Source to have a positive effect on fat and body mass.
To incorporate olive oil into your daily diet, drizzle a couple of tablespoons on your salad or add it to cooked food.
( #S_A_Sagar )
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