Makanan yang Dapat Meningkatkan Metabolisme

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Makanan yang Dapat Meningkatkan Metabolisme
Credit: Freepik. Ikan membantu merangsang produksi leptin, hormon yang membantu tubuh mengenali rasa kenyang.

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Bagi Anda yang ingin menurunkan berat badan, tak ada salahnya menambahkan makanan yang dapat meningkatkan metabolisme ke dalam menu harian Anda. Makanan yang dapat meningkatkan metabolisme dapat membantu membakar kalori lebih cepat sehingga membantu proses penurunan berat badan Anda.

 

Apa Itu Metabolisme Tubuh?

Metabolisme adalah proses kimiawi yang terjadi di dalam sel tubuh untuk memproses makanan dan minuman menjadi energi. Dalam proses ini, kalori dari makanan dan minuman dikombinasikan dengan oksigen untuk menghasilkan energi yang dibutuhkan oleh tubuh.

Meskipun saat beristirahat, tubuh Anda tetap melakukan fungsi yang membutuhkan kalori seperti bernapas, mengatur sirkulasi darah, menghasilkan hormon, dan memperbaiki sel yang rusak. Bagi orang dengan laju metabolisme tinggi maka pembakaran kalori akan lebih banyak.

Semakin cepat metabolisme tubuh maka semakin banyak kalori yang terbakar sehingga tidak terjadi penimbunan lemak. Ada beberapa cara meningkatkan metabolisme tubuh agar pembakaran kalori meningkat di antaranya olahraga, istirahat yang cukup dan mengonsumsi makanan tertentu.

 

Makanan yang Dapat Meningkatkan Metabolisme Tubuh

Untuk Anda yang sedang dalam program diet atau menurunkan berat badan, Anda dapat mengonsumsi makanan yang dapat meningkatkan metabolisme. Makanan ini dapat membantu membakar kalori lebih cepat sehingga membantu mempercepat penurunan berat badan.

Beberapa makanan yang dapat meningkatkan metabolisme tubuh di antaranya:

1. Makanan pedas

Makanan pedas seperti cabai atau bubuk cabai termasuk dalam makanan yang dapat meningkatkan metabolisme tubuh. Makanan pedas dapat meningkatkan detak jantung sehingga dapat mendorong metabolisme tubuh.

Selain itu, makanan pedas mengandung capsaicin dapat menekan nafsu makan. Capsaicin juga membantu mengubah sel darah putih yang menyimpan lemak menjadi sel cokelat yang membakar lemak.

2. Makanan olahan susu

Makanan olahan susu dikenal sebagai pendorong metabolisme karena mengandung protein dan kalsium. Kedua kandungan nutrisi tersebut dapat membantu menjaga massa otot tetap utuh sambil membantu menurunkan berat badan.

Sebuah studi mengungkapkan bahwa di antara orang yang menjalani diet rendah kalori mengalami kehilangan lebih banyak berat badan daripada mereka yang tidak makan produk olahan susu. Beberapa produk olahan susu yang dianjurkan antra lain susu, keju dan yoghurt.

3. Teh hijau

Teh hijau dikenal sebagai salah satu minuman yang baik untuk dikonsumsi saat menjalani program penurunan berat badan. Bukan hanya bebas kalori namun minuman teh hijau juga dapat membantu membakar kalori ekstra.

Teh hijau mengandung antioksidan yang dikenal dengan nama EGCG yang mampu meningkatkan proses pembakaran lemak hingga 19%. Selain teh hijau, Anda juga dapat mengonsumsi teh oolong yang memiliki fungsi serupa.

4. Ikan

Anda tentu sering mendengar makanan ikan baik untuk pertumbuhan dan menjaga kesehatan karena mengandung asam lemak omega-3. Selain baik untuk menjaga rambut, kulit dan kuku, kandungan asam lemak omega-3 juga dapat membantu mengatur nafsu makan dan meningkatkan metabolisme tubuh.

Ikan membantu merangsang produksi leptin, hormon yang membantu tubuh mengenali rasa kenyang. Selain itu, ikan bersama makanan kaya protein lainnya juga membutuhkan waktu dan proses yang lebih lama untuk dicerna dan diserap tubuh.

Sebuah penelitan mengungkapkan bahwa makanan yang kaya akan protein dapat meningkatkan tingkat metabolisme hingga 15-30%.

5. Buah-buahan sitrus

Buah sitrus terutama lemon dan grapefruit merupakan makanan yang baik untuk pencernaan. Buah-buahan tersebut kaya akan gula dan mengandung antioksidan yang membantu menurunkan kadar gula darah setelah makan.

Lemon mengandung nutrisi yang disebut limonin yang akan membantu mendukung fase detoksifikasi hati. Dengan meningkatnya kemampuan tubuh mendetoksifikasi bahan kimia maka proses pembakaran lemak akan lebih cepat.

 

Proses metabolisme tubuh berkaitan dengan proses penurunan berat badan. Untuk membantu proses menurunkan berat badan, Anda dapat mengonsumsi makanan yang mendorong metabolisme tubuh. Namun selain itu, Anda tetap perlu berolahraga dan menjaga asupan makanan agar berat badan dapat turun lebih cepat. 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Minggu, 16 April 2023 | 02:44
Tags : Sistem Metabolisme berat badan ideal menurunkan BB

Lillien, L. (2020). 5 Metabolism-Boosting Foods. Available from: https://www.verywellfit.com/metabolism-boosting-foods-3865913

Kubala, J. (2021). The 12 Best Foods to Boost Your Metabolism. Available from: https://www.healthline.com/nutrition/metabolism-boosting-foods

Mayo Clinic. Metabolism and weight loss: How you burn calories. Available from: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508

Revelant, J. (2019). 11 Best and Worst Foods for Boosting Metabolism. Available from: https://www.everydayhealth.com/diet-nutrition/best-worst-foods-boosting-metabolism/

Leonarrd, J. (2019). Best 10 foods to boost metabolism. Available from: https://www.medicalnewstoday.com/articles/325237

 

Hopp, D. (2022). 15 Foods That Boost Your Metabolism, According to Nutritionists. Available from: https://www.byrdie.com/foods-to-boost-metabolism-5080818

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8mydatabase5.78msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 6835 and `categories`.`deleted_at` is null
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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    • article-popular.blade.php#8mydatabase5.79msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 8995 and `categories`.`deleted_at` is null
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Backtrace
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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        #12025-05-17 15:00:32GET/nutrisi/makanan-yang-dapat-meningkatkan-metabolisme31236110