I-10 ye-Appetite Suppressants enokukunceda ukuba wehlise ubunzima

Umxholo

• 1. Fenugreek
• Ubungakanani
• 2. IGlucomannan
• Ubungakanani
• 3. Indawo yomthambo
• Ubungakanani
• 4. IGriffonia simplicifolia (5-HTP)
• Ubungakanani
• 5. ICaralluma fimbriata
• Ubungakanani
• 6. Isicatshulwa seti eluhlaza
• Ubungakanani
• 7. Ukudibanisa i-linoleic acid
• Ubungakanani
• 8. Garcinia cambogia
• Ubungakanani
• 9. Yerba iqabane
• Ubungakanani
• 10. Ikofu
• Ubungakanani
• Umgca wezantsi

Zininzi iimveliso zokunciphisa umzimba kwimarike.

Zisebenza ngeendlela ezahlukeneyo, nokuba kungokunciphisa umdla wakho wokutya, kuthintela ukufunxeka kwezondlo ezithile, okanye ukwandisa inani leekhalori ozitshisayo.

Eli nqaku ligxile kwimifuno yendalo kunye nezityalo ezibonisiweyo ukukunceda utye ukutya okuncinci ngokunciphisa ukutya, ukonyusa iimvakalelo zokugcwala, okanye ukunciphisa ukuthanda ukutya.

Nazi i-10 eziphezulu zokuthintela ukutya kwendalo ezinokukunceda ukunciphisa umzimba.

1. Fenugreek

I-Fenugreek yimifuno evela kwintsapho ye-legume. Imbewu, emva kokuba yomile yaze yagutywa, zezona ndawo zisetyenziswa kwesi sityalo.

Imbewu ine-45% yefayibha, uninzi lwayo alunakunyibilika.Nangona kunjalo, ziqulathe nefayibha enyibilikayo, kubandakanya igalactomannan ().

Ngombulelo kumxholo wefayibha ephezulu, i-fenugreek ibonakalisiwe ukubonelela ngezibonelelo zezempilo, ezinje ngolawulo lweswekile yegazi, ukunciphisa i-cholesterol, kunye nolawulo lokutya (,,).

I-Fenugreek isebenza ngokucotha ukukhupha isisu kunye nokulibaziseka kwe-carb kunye nokufakwa kwamafutha. Oku kuguqulela ekunciphiseni ukutya kunye nolawulo olungcono lweswekile yegazi.

Uphononongo lwabantu abali-18 abasempilweni abanokutyeba kakhulu bafumanisa ukuba ukusebenzisa iigram ezisibhozo zefayibha kwifenugreek kunciphise umdla wokutya ngokukuko ngaphezu kwe-4 yeigremu zefiber kwi-fenugreek. Abathathi-nxaxheba baziva begcwele kwaye besitya kancinci kwisidlo esilandelayo ().

Ngapha koko, kubonakala ngathi i-fenugreek inokunceda abantu ukuba banciphise ukutyeba kwabo.

Umzekelo, olunye uphononongo lwamadoda asempilweni ali-12 abonisa ukuba ukuthatha i-1.2 yeigrem yefenugreek ekhupha imbewu kunciphisa ukuthathwa kwamanqatha imihla ngemihla nge-17%. Ikwehlisile ukutya ikhalori yemihla ngemihla malunga ne-12% ().

Ukongeza, uphononongo lwezifundo ezili-12 ezilawulwa ngokungahleliwe zafumanisa ukuba i-fenugreek ineeswekile egazini- kunye neepropathi ezinciphisa i-cholesterol ().

Uphando lubonakalisile ukuba i-fenugreek ikhuselekile kwaye ineziphumo ebezingalindelekanga ezimbalwa ().

Ubungakanani

• Imbewu iphela. Qala nge-2 gram kwaye uye kwi-5 gram, njengoko inyamezelekile.
• Iphilisi. Qala ngethamo le-0.5-gram kwaye unyuke uye kwi-1 gram emva kweeveki ezimbalwa ukuba awufumani naziphi na iziphumo ebezingalindelekanga.

Imbewu yeFenugreek iqulethe igalactomannan fiber. Le fayibha inyibilikayo inceda ukunciphisa ukutya ngokunyusa amanqanaba okugcwala, ukucothisa ukukhupha isisu, kunye nokucothisa i-carb kunye nokufakwa kwamafutha.

2. IGlucomannan

Ukonyusa ukutya kwakho ifayibha yindlela elungileyo yokulawula ukuthanda ukutya kunye nokunciphisa umzimba ().

Kwezona fayibha zaziwayo zanyibilikayo, i-glucomannan ibonakala iyeyona isebenzayo ekulahlekeni kobunzima. Zombini zinciphisa ukutya kwaye zinciphise ukutya (,,).

I-Glucomannan iyakwazi ukufunxa amanzi kwaye ibe yijeli ene-viscous, enokuthi igqithe ukwetyisa kwaye ifike kwikholoni ingatshintshanga ().

Ipropathi yokuqunjelwa kweglucomannan inceda ekukhuthazeni iimvakalelo zokugcwala kunye nokulibazisa ukukhupha isisu, okunokunceda ukunciphisa ukutya kunye nokunciphisa ukuncipha (,,).

Kwisifundo esinye, abantu abangama-83 abanobunzima obugqithisileyo bafumana ukuncipha okukhulu kubunzima bomzimba kunye namafutha emva kokuthatha isongezelelo esine-3 gram yeglucomannan kunye ne-300 mg ye-calcium carbonate yeenyanga ezi-2 ().

Kwisifundo esikhudlwana, abathathi-nxaxheba abali-176 abanokutyeba kakhulu babengenamkhethe ukuze bafumane izongezo ezintathu ezahlukeneyo zeglucomannan okanye indawo ye-placebo ngelixa besitya kuthintelwe ikhalori.

Abo bafumene nasiphi na isongezelelo se-glucomannan banamava okuphulukana nobunzima xa kuthelekiswa nabo bathatha i-placebo ().

Ngapha koko, i-glucomannan inokunceda ukunciphisa ukufunxeka kweeprotheyini kunye namafutha, yondle iintsholongwane ezinobungane emathunjini, incede ukulawula amanqanaba eswekile yegazi, kunye nokunciphisa iyonke kunye ne-LDL (embi) ye-cholesterol (,,).

IGlucomannan ithathwa njengekhuselekileyo kwaye ngokubanzi inyamezeleka kakuhle. Nangona kunjalo, ingaqala ukwanda ngaphambi kokufikelela esiswini, iyenze ibe yingozi. Ke ngoko, kubalulekile ukuyithatha ngeglasi enye ukuya kwezimbini zamanzi okanye olunye ulwelo ().

Ubungakanani

Qala kwi-1 gram kathathu ngemini, imizuzu eli-15 ukuya kwiyure eli-1 phambi kokutya ().

IGlucomannan yenye yezona ntlobo zefayibha ezisebenzayo zokunciphisa umzimba. Le fayibha inyibilikayo yenza i-viscous gel, ebambezela ukutyeba kwamafutha kunye ne-carb. Xa uthathiwe ngaphambi kokutya, inokunceda ekunciphiseni ukutya.

3. Indawo yomthambo

I-Gymnema sylvestre iyeza elaziwa kakhulu ngokuchasene nesifo seswekile. Nangona kunjalo, inokunceda nokwehla kobunzima.

Iimpawu zayo ezisebenzayo, ezaziwa njengeejimnemic acid, zibonisiwe ukuba zithintela ubumnandi bokutya. Ngamanye amagama, ukutya I-Gymnema sylvestre inokunciphisa incasa yeswekile emlonyeni kwaye ilwe neenkanuko zeswekile (,).

Ngapha koko, uphononongo oluvavanye iziphumo ze I-Gymnema sylvestre kubantu ababezila ukutya bafumanisa ukuba abo bakuthathayo babenamanqanaba asezantsi okutya kwaye babenamathuba okunciphisa ukutya kwabo, xa kuthelekiswa nabo bangakhange bathathe isongezelelo ().

Kwangokunjalo, ii-acids kwi-gymnemic acids zingazibophelela kwizamkeli zeswekile emathunjini, kuthintela ukufunxwa kweswekile egazini. Oku kunokunceda ukugcina amanqanaba eswekile esezantsi kunye nokuphepha ukugcinwa kwe-carb njengamafutha ().

Izifundo ezimbalwa zezilwanyana zikwaxhasa impembelelo ye I-Gymnema sylvestre kubunzima bomzimba kunye nokufakwa kwamafutha (,).

Olunye lwezifundo lubonise ukuba oku kongeza kuncede izilwanyana zigcine ubunzima ngelixa zondliwa ukutya okunamafutha aphezulu kwiiveki ezili-10 ().

Olunye uphando lubonise oko I-Gymnema sylvestre inokuthintela ukwetyiswa kwamanqatha kwaye yonyuse ukuphuma kwayo emzimbeni ().

Ngalo lonke ixesha zama ukusebenzisa ezi zongezelelo ngokutya, njengoko ukungonwabi esiswini kunokubakho xa zithathwa zingenanto esiswini.

Ubungakanani

• Iphilisi. Thatha i-100 mg amaxesha ama-3-4 yonke imihla.
• Umgubo. Qala nge-2 gram kwaye unyuke uye kwi-4 gram ukuba akukho ziphumo zichaphazelekayo.
• Iti. Bilisa amagqabi kangangemizuzu emi-5 uze uyeke ukuthambeka kangangemizuzu eli-10-15 ngaphambi kokuba usele.

I-Gymnema sylvestre iyeza elinokunceda ukunciphisa ukuthanda iswekile. Izinto ezisebenzayo zinokukunceda utye ukutya okuneswekile encinci, unciphise ukufunxwa kweswekile egazini, kwaye kuthintele ukwetyiswa kwamafutha.

4. IGriffonia simplicifolia (5-HTP)

IGriffonia simplicifolia Esi sisityalo esaziwa ngokuba sesinye sezona zinto zingcono kwimithombo yendalo ye-5-hydroxytryptophan (5-HTP).

I-5-HTP sisixhobo esiguqulwa sibe yi-serotonin kwingqondo. Ukonyuka kwamanqanaba e-serotonin kubonisiwe ukuba nefuthe kwingqondo ngokucinezela ukutya ().

Ke, i-5-HTP inceda ekulahlekeni kobunzima ngokunceda ukunciphisa ukutya kwe-carb kunye nenqanaba lendlala (,).

Kwisifundo esinye esingenamkhethe, bafumana abafazi abangama-20 abasempilweni abanokutyeba kakhulu IGriffonia simplicifolia isicatshulwa esiqukethe i-5-HTP okanye i-placebo yeeveki ezi-4.

Ekupheleni kophononongo, iqela lonyango lifumene ukonyuka okubonakalayo kumanqanaba okugcwala kunye nokuncitshiswa kwesinqe kunye nokujikeleza kwengalo ().

Olunye uphononongo luye lwaphanda isiphumo sokwenza okuqulathe i-5-HTP kwisidlo kwi-27 yabasetyhini abasempilweni abanokutyeba kakhulu.

Iziphumo zibonise ukuba iqela lonyango lifumene ukutya okuncinci, ukunyuka kwenqanaba lokugcwala, kunye nokuncipha kobunzima kwisithuba seveki ezi-8 ().

Nangona kunjalo, ukongezwa nge-5-HTP kubonakala kuvelisa isicaphucaphu kunye nokungonwabi esiswini ngexesha lokusetyenziswa ixesha elide ().

Izongezelelo ze-5-HTP zisenokunyusa umngcipheko wesifo se-serotonin xa zidityaniswe nezinye izidambisi zengqondo. Akufanele uthathe iGriffonia simplicifolia okanye i-5-HTP izongezo ngaphandle kokubonisana nomboneleli wakho wezempilo ().

Ubungakanani

I-5-HTP isongezelelo mhlawumbi iyanelisa ngakumbi ukuthanda ukutya kunokuba IGriffonia simplicifolia, inikwe ukuba i-5-HTP yeyona nto iphambili esebenzayo kule mifuno.

Imithamo yoluhlu lwe-5-HTP ukusuka ku-300-500 mg, ithathwa kanye ngemini okanye ngeedosi ezahluliweyo. Kuyacetyiswa ukuyithatha kunye nokutya ukonyusa iimvakalelo zokugcwala.

IGriffonia simplicifolia sisityalo esityebileyo kwi-5-HTP. Eli khompawundi liguqulwa laba yi-serotonin kwingqondo, ebonakalisiweyo ukunciphisa ukutya kunye nokunciphisa ukutya kwe-carb.

5. ICaralluma fimbriata

ICaralluma fimbriata Iyeza elalisetyenziswa ngokwesiko ukucinezela ukutya kunye nokunyusa unyamezelo ().

Kukholelwa ukuba iikhompawundi ngaphakathi ICaralluma fimbriata inokunyusa ukujikeleza kwe-serotonin kwingqondo, ebonakalisiweyo ukunciphisa ukutya kwe-carb kunye nokunciphisa ukutya (,,,).

Olunye uphononongo kubantu abadala abangama-50 abatyebe kakhulu lubonise ukuba ukuthatha i-1 gram ye ICaralluma fimbriata Ukukhutshelwa iinyanga ezi-2 kukhokelele ekulahlekeni kobunzima nge-2.5%, enkosi ekunciphiseni ukutya ().

Olunye uphononongo lunike abantu abangama-43 abane-overweight 500 mg ye ICaralluma fimbriata kabini imihla ngemihla iiveki ezili-12, kunye nokutya okulawulwayo kunye nokuzilolonga. Bafumanise ukuba banamava okuncitshiswa okubonakalayo kwinqanaba lesinqe kunye nobunzima bomzimba ().

Ukongeza, olunye uphononongo lujonge abantu abane-Prader-Willi syndrome, imeko yezempilo ekhokelela kukutya kakhulu. Abathathi-nxaxheba baphathwa ngeedosi ezingama-250, 500, 750 okanye i-1,000 mg ye ICaralluma fimbriata isicatshulwa okanye indawo yeeveki ezi-4.

Iqela elithatha elona dosi liphezulu- i-1,000 mg ngosuku-linamava asezantsi kakhulu ekunciphiseni ukutya kunye nokunciphisa ukutya xa kuphela isifundo ().

ICaralluma fimbriata Isicatshulwa asinazo naziphi na iziphumo ezibhaliweyo ().

Ubungakanani

Kuyacetyiswa ngeedosi ezingama-500 mg kabini yonke imihla ubuncinci kwinyanga enye.

ICaralluma fimbriata isityalo esinokunceda ukunciphisa amanqanaba okutya. Idityaniswe nokuzilolonga kunye nokutya okulawulwa yikhalori, ICaralluma fimbriata ibonakalisiwe ukukhuthaza ukunciphisa umzimba.

6. Isicatshulwa seti eluhlaza

Ukukhutshwa kweti eluhlaza kuye kwaboniswa ukuba kuyasebenza ukunciphisa umzimba, ukongeza ekunikezeleni ezinye izibonelelo ezininzi zempilo ().

Iti eluhlaza iqulethe iikhompawundi ezimbini ezinegalelo kwiipropati zayo zokulahleka kobunzima- icaffeine kunye neekatekini.

ICaffeine sisikhuthazi esaziwayo esonyusa ukutshiswa kwamafutha kwaye sithintele ukutya (,).

Okwangoku, iikatekini, ngakumbi i-epigallocatechin gallate (EGCG), ibonakalisiwe ukukhulisa imetabolism kunye nokunciphisa amafutha ().

Indibaniselwano ye-EGCG kunye ne-caffeine ekukhutsheni iti eluhlaza isebenza kunye ukwenza umzimba usebenze ngakumbi kwiikhalori ezivuthayo, ezinokukhokelela ekunciphiseni ubunzima (,).

Ngapha koko, uphononongo lwabantu abali-10 abasempilweni lubonise ukonyuka nge-4% yeekhalori emva kokutya indibaniselwano ye-EGCG kunye ne-caffeine ().

Nangona kungekho phando kwiipropati zokunciphisa ukutya kwe-tea eluhlaza ebantwini, kubonakala ngathi itiye eluhlaza ngokudibeneyo kunye nezinye izithako inokunciphisa ukutya (,).

Kufunyenwe iti eluhlaza ikhuselekile kwiidosi ukuya kuthi ga kwi-800 mg ye-EGCG. Iidosi eziphezulu ze-1,200 mg ye-EGCG zidityaniswe nesicaphucaphu ().

Ubungakanani

Umthamo ocetyiswayo weti eluhlaza kunye ne-EGCG esemgangathweni njengesona sithako siphambili yi-250-500 mg ngosuku.

Ukukhutshwa kweti eluhlaza kuqukethe i-caffeine kunye neekatekini, ezinokunyusa imetabolism, ukutshisa amanqatha, kunye nokunciphisa ubunzima bomzimba. Ukudibanisa isicatshulwa seti eluhlaza kunye nezinye izithako kunokunciphisa amanqanaba okutya kunye nokunciphisa ukutya.

7. Ukudibanisa i-linoleic acid

I-Conjugated linoleic acid (CLA) luhlobo lwamafutha athambileyo afunyanwa ngokwendalo kwezinye iimveliso ezinamanqatha ezilwanyana. Into enomdla kukuba inezibonelelo zezempilo eziqinisekisiweyo ().

I-CLA ibonakalisiwe ukuba inceda ekunciphiseni ubunzima ngokwandisa ukutshiswa kwamafutha, ukuthintela ukuveliswa kwamanqatha, kunye nokukhuthaza ukonakala kwamafutha (,,,).

Uphando lubonisa ukuba i-CLA ikwonyusa iimvakalelo zokugcwala kwaye inciphise ukutya ().

Uphononongo lubonise ukuba abantu abangama-54 banikwe i-3.6 iigram ze-CLA ngosuku iiveki ezili-13 babenomnqweno ophantsi wokutya kunye namanqanaba amakhulu okugcwala kunabo bathatha i-placebo. Nangona kunjalo, oku akuchaphazeli ukuba bangakanani abathathi-nxaxheba abasetyenzisiweyo ().

Ngaphezu koko, i-CLA ibonakala inceda ukunciphisa amanqatha omzimba. Ukuphononongwa kwezifundo ezili-18 kugqityiwe ukuba ukuthatha i-3.2 yeigrem ze-CLA ngosuku kubonakala kunciphisa amanqatha omzimba ().

Izifundo zithatha ukuba i-CLA ikhuselekile, kwaye akukho ziganeko zibi zichazwe ngeedosi ukuya kuthi ga kwi-6 yeegram ngosuku (,).

Ubungakanani

Umthamo ocetyiswayo wemihla ngemihla zii-3-6 gram. Kufuneka kuthathwe kunye nokutya.

Ukudityaniswa kwe-linoleic acid yitrans ehambisa kunye nezibonelelo zokutya ezingafunekiyo. I-CLA ibonakalisile ukonyusa ukutshiswa kwamafutha kunye nokuthintela ukufunxwa kwamafutha.

8. Garcinia cambogia

I-Garcinia cambogia ivela kwisiqhamo segama elifanayo, esaziwa nangokuthi IGarcinia gummi-gutta.

Ingxolo yesi siqhamo iqulethe ubuninzi behydroxycitric acid (HCA), engqineka ukuba ineempawu zokunciphisa umzimba (,).

Uphando lwezilwanyana lubonise ukuba i-Garcinia cambogia supplements inokunciphisa ukutya (52, 53).

Ukongeza, izifundo zabantu zibonisa ukuba i-Garcinia Cambogia ye-Cambogia inciphisa ukutya, ivimba imveliso yeoyile kunye nokunciphisa ubunzima bomzimba ().

Kubonakala ngathi i-garcinia cambogia inokuphakamisa amanqanaba e-serotonin, esebenza kwii-receptors zengqondo eziphethe imiqondiso yokugcwala. Ngenxa yoko, inokucinezela ukutya (, 55,).

Nangona kunjalo, olunye uphononongo lufumene ukuba i-garcinia cambogia ayinciphisi ukutya okanye inciphise ukuncipha. Ke ngoko, iziphumo zinokwahluka ngokwamntu ().

I-Garcinia cambogia ibonakala ikhuselekile kwiidosi ukuya kuthi ga kwi-2,800 mg ye-HCA ngosuku. Nangona kunjalo, ezinye iziphumo ebezingalindelekanga, ezinje ngeentloko, irhashalala kunye nokuqaqanjelwa sisisu kuye kwaxelwa (,).

Ubungakanani

I-Garcinia cambogia iyacetyiswa ngeedosi ze-500 mg ye-HCA. Kufuneka kuthathwe imizuzu engama-30-60 phambi kokutya.

I-Garcinia cambogia iqulethe i-hydroxycitric acid (HCA). I-HCA ibonakalisiwe ukunceda ukwandisa amanqanaba e-serotonin, anokuthi aphucule amanqanaba okugcwala. Nangona kunjalo, ezinye izifundo azibonisi ziphumo zibalulekileyo ezivela kolu ncedo.

9. Yerba iqabane

I-Yerba iqabane sisityalo esizalelwe eMzantsi Melika. Iyaziwa ngeempawu zayo zokonyusa amandla.

Izifundo zezilwanyana zibonise ukuba ukuchitha iqabane kwi-4 kangangexesha leeveki ezi-4 kunciphise ukutya kunye namanzi kunye nokuncipha kokuncipha (,).

Olunye uphononongo lweempuku lubonise ukuba ukusetyenziswa kwexesha elide kwe-yerba mate kuncede ukunciphisa ukutya, ukutya, kunye nobunzima bomzimba ngokwandisa i-peptide 1 efana ne-glucagon (GLP-1) kunye namanqanaba e-leptin ().

I-GLP-1 sisixhobo esenziwe emathunjini esilawula ukutya, ngelixa i-leptin iyihormoni ephetheyo ebonisa ukugcwala. Ukwandisa amanqanaba abo kukhokelela kwindlala encinci.

Olunye uphononongo lukwabonakalisile ukuba iqabane le-yerba, ngokudibeneyo nezinye izinto, linokunceda ukunciphisa indlala kunye nokutya (,).

Ngapha koko, uphononongo lwabafazi abali-12 abasempilweni babonisa ukuba ukuthatha iigram ezi-2 ze-yerba iqabane ngaphambi kokwenza umthambo wokuhamba ngebhayisikile okwemizuzu engama-30 kunciphise ukutya kwaye kwandisa imetabolism, ukugxila, kunye namanqanaba amandla ().

I-mate ye-Yerba ibonakala ikhuselekile kwaye ayivelisi naziphi na iziphumo ezibi ().

Ubungakanani

• Iti. Sela iikomityi ezintathu (330 ml nganye) yonke imihla.
• Umgubo. Thatha i-1-1.5 yeegram ngosuku.

I-mate ye-Yerba sisityalo esaziwa ngokunyusa amandla aso. Kubonakalisiwe ukunceda ukwandisa i-peptide 1 efana ne-glucagon (GLP-1) kunye namanqanaba e-leptin. Zombini ezi zinto zinokunyusa amanqanaba okuphelela kunye nokunciphisa ukutya.

10. Ikofu

Ikofu yenye yezona zinto ziselwayo ehlabathini. Ikofu kunye ne-caffeine yayo ephezulu iyaziwa ukuba inezibonelelo ezininzi zempilo ().

Izifundo zekofu zibonisa ukuba inokunceda ekunciphiseni ubunzima ngokwanda kweekhalori kunye nokuqhekeka kwamafutha (,).

Ukongeza, ikofu inokunceda ukunciphisa ukutya, oko ke kunceda ukunciphisa umzimba. Kubonakala ngathi ukungenisa icaffeine iiyure ezi-0 ukuya kwezi-4 ngaphambi kokutya kunokuba nefuthe ekukhupheni isisu, ukuthanda ukutya iihormoni, kunye neemvakalelo zendlala ().

Ngaphaya koko, ukusela ikofu kunokubenza abantu bangabi nakutya ngakumbi ngexesha lesidlo silandelayo kunye nemini yonke, xa kuthelekiswa nokungaseli ().

Into enomdla kukuba, ezi ziphumo zinokwahluka kumadoda nabasetyhini. Olunye uphononongo lubonise ukuba ukusebenzisa i-300 mg ye-caffeine kukhokelele ekunciphiseni kwe-22% yokutya ikhalori emadodeni, ngelixa kungakhange kuchaphazele ukuthathwa kwekhalori kwabafazi (71).

Ngaphaya koko, ezinye izifundo azifumananga ziphumo zintle ekunciphiseni ukutya kwi-caffeine (,).

I-Caffeine inokukunceda ukonyuse imetabolism yakho ukuya kuthi ga kwi-11% kwaye wandise ukutshiswa kwamafutha ukuya kuthi ga kwiipesenti ezingama-29 kubantu ababhityileyo (,,).

Nangona kunjalo, qaphela ukuba ukungena kwe-caffeine ye-250 mg okanye nangaphezulu kunokunyusa uxinzelelo lwegazi kwabanye abantu ().

Ubungakanani

Ikomityi enye yekofu egqitywe ukwenziwa ine-95 mg caffeine (77).

Imithamo ye-200 mg ye-caffeine, okanye malunga neekomityi ezimbini zekofu yesiqhelo, zihlala zisetyenziselwa ukunciphisa umzimba. Uphando ngokubanzi lisebenzisa iidosi ze-1.8-2.7.7 mg ngekhilogram nganye (4-6 mg nge-kg) yobunzima bomzimba.

Nangona kunjalo, la madosi anokuxhomekeka kumntu nakwezinye iziphumo ebezingalindelekanga ezinokubakho.

Ikofu ibonakalisiwe ukunciphisa ukutya, ukulibazisa ukukhupha isisu, kunye nefuthe lokutya, konke oko kunokukunceda utye kancinci. I-Caffeine ikwangqinisisiwe ukuba iyonyusa ukutshiswa kwamafutha kunye nokunciphisa ukuncipha komzimba.

Umgca wezantsi

Amayeza athile kunye nezityalo zingqinisisiwe ukukhuthaza ukunciphisa umzimba.

Basebenza ngokunciphisa ukutya, ukonyusa amanqanaba okugcwala, ukucothisa ukukhupha isisu, ukuthintela ukufunxeka kwezondlo, kunye nefuthe lomdla wokutya.

Iintsinga ezinyibilikayo ezinjengefenugreek kunye neglucomannan zikulungele ukulibazisa ukukhupha isisu, ukwanda kokugcwala, kunye nokuthintela ukutya amandla.

ICaralluma fimbriata, IGriffonia simplicifolia, kunye negarcinia cambogia ineekhompawundi ezinceda ukwandisa amanqanaba e-serotonin kwingqondo, ebonakalise ukwandisa amanqanaba okugcwala kunye nokunciphisa ukutya kwe-carb.

Okwangoku, i-yerba mate, ikofu, kunye nencindi yeti eluhlaza ityebile kwi-caffeine kunye nezinto ezinje nge-EGCG ebonakalisiweyo ukunciphisa ukutya, inefuthe lokutya, kunye nokunyusa imetabolism.

Okokugqibela, i-CLA ibonakalisile ukuba inyuse ukutshiswa kwamafutha kunye nokunciphisa amanqanaba okutya.

Ngelixa iziphumo zinokwahluka ngokwahlukeneyo, ezi zongezelelo zibonakala ziyindlela elungileyo kwabo bafuna ukuthatha indlela yendalo yokunciphisa umzimba.