In my last Wellness Junction article I discussed four food groups that can help you boost your metabolic rate. Diet is a very important aspect of keeping your metabolism high and eating the right food is a big step in the right direction. However, you also have to make sure that you are avoiding foods which may hinder your success. In this article I will be discussing five food groups that can seriously slow down your metabolic rate.
1) SUGAR:- Eating too much sugar overloads your body and causes your blood sugar levels to rise rapidly. This in turn makes your body go into conservation mode meaning that you will store extra fat and burn less calories. To make sure this does not happen you need to reduce your intake of refined sugars as much as possible. That means cutting down on the candy, chocolate, cakes and cookies as much as possible. If you still want something sweet try eating some fruit. Unlike refined sugars, most fruits contain fructose which does not cause your blood sugar levels to rise.
2) WHITE BREAD:- White bread is made from wheat flour which then has the bran and germ removed. White bread is bleached to remove any yellow colour which destroys many of the vitamins contained in the wheat plus it is full of sugar. This means that it is very easily digested, has a low nutritional value and is low in dietary fiber. When processing white bread your body burns very few calories and it also causes your blood sugar levels to rise. I know you have probably heard it many times before but by substituting white bread for a wholemeal variety you can really boost your metabolic rate. Wholemeal bread is harder to digest (so burns more calories whilst being processed), has a greater nutritional value and most importantly does not cause your blood sugar levels to rise in an uncontrolled way.
3) FRIED FOODS:- Like white bread, fried foods are very low in nutritional value and easy to digest. They are also very high in calories and full of saturated fats. Saturated fats are solid at room temperature, generally come from an animal source, make your body produce more cholesterol and slow down your metabolic rate. You really need to avoid fried foods for the sake of both your metabolism and your health. Next time you are craving fried food such as a beef burger why not replace this with a slice of grilled, lean beef on brown bread? Not only will it be better for you but I think it tastes a lot nicer too.
4) PROCESSED FOODS:- Processed foods include ready meals, crisps and chocolate bars. They are very popular because they are quick and convenient but guess what? The vast majority are also lacking in nutritional value, contain dangerous trans fats and are high in chemical preservatives. Again this combination of factors in processed foods means that they reduce your metabolic rate. I know that it can be very tempting to opt for processed foods when you want something to eat after a long, hard day but your body will really thank you if you take the time to cook something healthier. If time really is an issue then why not try cooking in large batches and freezing the leftovers? This will mean that you will still have access to quick, convenient foods when you are in a rush BUT they will be healthy.
5) ALCOHOL:- Alcohol is full of sugar and calories which (as you probably know by now) restrict your metabolic rate. Alcohol is also known to have a dehydrating effect and as I discussed in my last article, if you are not fully hydrated your metabolism does not work as effectively. Moderate consumption of alcohol is not going to have a huge effect on your hydration levels but excessive consumption will. For most of us there are going to be times when we over indulge on alcohol so I am not going to advise you to give up alcoholic beverages. However, you should make an effort to reduce the amount you are drinking.
Diet is a double edged sword when it comes to metabolism – it can be both a help and a hindrance. However, if you follow my suggestions in this article and my previous article you should be well on your way to formulating a diet that keeps your metabolism high.
I hope you enjoyed this article. Do you know of any further foods which slow down your metabolism? If so please share.
译文:
五种可以减慢新陈代谢的食物
在我最近的健康交界文章中我谈论了四种可以帮助你提高新陈代谢的食物。饮食是保持新陈代谢提高的重要方面，在正确的指导下吃恰当的食物是个巨大的进步。然而，你也必须确保避免那些阻碍你成功的食物。在这篇文章中，我将谈论五种能严重减慢你新陈代谢的食物。
1) 糖：-吃太多的糖会加重身体的负担，引起血糖迅速升高。糖反而会使你的身体进入自我保护模式，那就意味着你要储存额外的脂肪，消耗很少的卡路里。确保这种情况不会发生，你需要尽可能减少精制糖的摄入。那就意味着尽可能的减少糖果，巧克力，蛋糕和曲奇饼。如果你仍想吃一些甜的东西，试着多吃些水果。和精制的糖不一样，大多数的水果包含果糖，果糖不会引起血糖的升高。
2）白面包：白面包由小麦粉制成，然后去除糠和菌。白面包移除了任何黄色后变白，损害了含糖丰富的小麦许多维生素。那就意味着白面包很容易被消化，营养价值很低，并且食物纤维也很低。当白面包在体内消化时，几乎不消耗卡路里，引起了血糖的升高。我知道之前你可能听过许多，但是通过各种全麦面来取代白面包，你可以加速新陈代谢。全麦面包很难消化（所以当消化时，需要更多卡路里），有着很高的营养价值，最重要的是不会引起血糖升高到无法控制的地步。
3）油炸食物：-白面包一样，油炸食物在营养价值上很低，很容易消化。他们热量高，含有饱和脂肪。在常温下，饱和脂肪是固体的，一般来源于动物，产生更多的胆固醇，会减慢新陈代谢。为了你的新陈代谢和健康，真的需要避免油炸食物。下次你正渴望油炸食物时，比如牛肉汉堡，为什么不吃一片夹着烤瘦牛肉的黑面包？不仅对你身体好，而且我想吃起来口味也会更好。
4）加工食物：-加工食物包括速食食物，炸土豆片和巧克力棒。它们快捷,方便,迎合大众口味,那么,还犹豫什么呢?大多数加工食物缺少营养价值，含有危险的反型脂肪和很高的化学防腐剂。在加工食物中这些因素的组合意味着他们减缓了你的新陈代谢。我知道在漫长，辛苦的一天之后想吃一些东西，加工食品确实非常诱人的选择，但是如果你花些时间做些健康的食物，你的身体会非常的感谢你。如果时间真是个问题，为什么不多做些，冷冻剩下的（饭菜）？这将意味着当你很急的时候，你仍可以获得快速，方便的食物但他们有益健康。
5）酒精：酒精含有糖分和卡路里，会先限制你的新陈代谢（像你现在可能知道的那样）。据了解，酒精有脱水的作用，像在我最近的一篇文章中谈论的那样，如果你不完全的脱水，你的新陈代谢不会起到积极地作用。适中的酒精消耗不会对你的脱水有巨大的影响，但是过度的酒精消耗会。对于我们中的大多数来说会有过多次的过度饮酒，所以我不会建议你们放弃酒精饮料。然而，你应该努力减少饮酒量。
在新陈代谢方面饮食是把双刃剑，既是一种帮助也是一种阻碍。然而， 如果你遵循我这篇文章中的建议以及我之前文章中的建议，你会很顺利地规划你的饮食，保持新陈代谢的提高。
我希望你们喜欢这篇文章。你知道其他可以减慢新陈代谢的食物吗？如果有的话，请分享。