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Have you ever felt that your energy is leaking like sand between fingers? The reason behind this may be the “hidden engine” that operates each cell in your body, it is the “metabolism”.

What do you think to imagine with me, your body is a small factory that works around the clock, turning every bit you eat into fuel that gives you the power of movement, thinking, and even breathing. But what if I told you, I am the editor of the magazine “He” that this factory can become faster and stronger, to give you an outbreak of vitality that continues from sunrise to sunset?

Generally, it is not just burning calories, but rather a smart chemical game determined by the foods you choose, how to sleep, and even how you breathe. What do you think if you can recharge your battery without need 10 cups of coffee?

From this standpoint, let’s dive together via the “He” site in the world of body chemistry, where foods become super fuel, sleep a magic charger, and the movement is a key to an inexhaustible energy; After identifying the best foods, the metabolism is strengthened, in prophecy of the recommendations of the therapeutic nutrition consultant, Dr. Maryam Jamal Luke from Cairo.

Prepare … because your body is about to become an energy machine
The metabolism plays an essential role in determining your daily activity levelAccording to Dr. Maryam, from morning coffee to snacks you choose, every small detail will play a role in waking up or extinguishing this engine. Note that the metabolism (metabolism) is a group of chemical reactions that occur in the body to convert food and drink into energy. This process plays a major role in determining your daily activity level, and its role in increasing daily activity can be summarized as follows:

Basic power generation

The process of carbohydrates turns into glucose (immediate energy source) and fat into fatty acids, while proteins are used to build muscle and repair tissues. The more efficient the metabolism, the greater the body’s ability to produce the energy needed for daily activities such as “work, sports, and even thinking.”

Maintaining stability in blood sugar levels

Balanced metabolism helps regulate insulin secretion, which prevents acute fluctuations in blood sugar levels such as “sudden rise or landing”. Generally, this stability guarantees a continuous flow of energy, and reduces the feeling of fatigue or inactivity after meals.

Promoting calories burning

The higher the basic metabolism (BMR), the higher the calories the body burns during rest “even during sleep.” Here, the muscles play a role, “the more muscle mass, the more the calories you burn daily, increasing the energy available for physical activity.

Improving thyroid functions

Hormones secreted by the thyroid gland such as “T3 and T4” control the speed of metabolism. If these hormones work perfectly, you will get more energy, while lethargy in the thyroid gland leads to slowing metabolism and feeling tired.

Supporting the production of hormones organizing energy

Healthy metabolism stimulates hormone secretions such as: “adrenalinenezid, vigilance and activity in situations that require concentration, dopamine, serotonin, mood, and reduce the feeling of psychological fatigue.”

Improving the absorption of nutrients

The active metabolism process contributes to the absorption of vitamins such as “vitamin B12, iron and minerals” necessary for energy production. Note that the lack of these elements such as “iron deficiency” may lead to chronic fatigue.

Eliminate toxins

The liver (central organ in metabolism) turns toxins into subtosses outside the body. Note that the accumulation of toxins may slow the metabolism and cause lethargy, while getting rid of them improves vitality.

Factors that slow the metabolism and reduce the activity
Factors that slow the metabolism and reduce your activity, do not lose sight of itDr. Maryam emphasized that the metabolism is not just a “burning of calories”, but rather the main driver that determines the extent of your activity and your ability to benefit from energy throughout the day; Thus, the following factors must be taken into account:

The lack of sleep affects hunger hormones (leptin and geline) and energy hormones.
Water is necessary for all metabolism reactions, and therefore the lack of water slows the metabolism.
Hald diets reduce metabolism as a defense mechanism for energy conservation.
Chronic stress raises the cortisol, which disrupts energy balance.
Foods that enhance the metabolism to make you more graceful, vibrant and active
Foods that enhance the metabolism, make them in the menu of the main and light meals without exceptionDr. Maryam explained, the metabolism process depends on converting food into energy, and some foods can enhance this process and provide you with vitality throughout the day. Here is a list of the best:

Foods rich in protein

Fasting meat: such as “chicken, turkey”, and fatty fish “salmon, mackerel” because they contain omega-3.
Eggs: a complete source of protein and vitamins B.
Legumes: lentils, chickpeas, and black beans “rich in fiber and protein”.
Fruits and vegetables

Citrus (oranges, grapefruit): rich in vitamin C and fiber.
Apples and berries: It contains antioxidants that enhance energy.
Leafy vegetables (spinach, cabbage): rich in iron and magnesium.
Broccoli: It contains glucocrafanin that supports metabolism.
Healthy fat foods

Avocado, nuts (almonds, nuts), and seeds (shea, linen): contains omega-3 and fibers.
Coconut oil: It contains medium -chain fat that enhances energy “use it in moderation”.
Thermal foods .. increase the burning of calories

Hot pepper: contains capsaicin that stimulates metabolism.
Ginger and turmeric: It increases the generation of heat in the body.
Foods of spices and natural sweeteners

Cinnamon: Regulates the level of sugar in the blood.
Apple cider vinegar: It may support metabolism (use it in small quantities).
Foods whole grains

Oats, quinoa, brown rice: slowly digested, maintaining energy stability.

Low -fat dairy products

Greek yogurt: rich in protein and probiotics for bowel health.

Dark chocolate (70% above)

It contains thiopromine and caffeine to improve mood and energy.

Activated drinks

Green tea: rich in antioxidants (EGCG) and caffeine.
Black coffee: temporarily raises the metabolism (moderate).
Natural supplements

Sea algae: a source of iodine that supports thyroid function.

Foods that promote metabolism .. Their results are guaranteed by following these tips
Avoid refined sugars to enhance the metabolism effectively, increase your daily activity and keep your fitnessDr. Maryam indicated that these foods complete a healthy lifestyle, not magic solutions. So it is necessary to combine balanced nutrition and physical activity “is the key”, with adherence to these tips:

Eat frequent small meals to maintain metabolism.
Make sure to get balanced meals rich in protein and fiber.
Drink the water regularly, because dehydration slows the metabolism “you can add lemon or mint to flavor.”
Avoid refined sugars to cause a rapid elevation of energy followed by a collapse.
Organize exercise, especially “strength exercises to build muscle”.
Get enough sleep 7-8 hours at night to regulate hormones.
Get to stress in a variety of ways “meditation, yoga” because chronic tension slows the metabolism.

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