I-5 Fat Burners zeNdalo ezisebenzayo

Umxholo

• 1. Icaffeine
• 2. Ingca eluhlaza iti
• 3. Iiprotheni Powder
• 4. Ifayibha enyibilikayo
• 5. Yohimbine
• Ezinye izongezo ezinokukunceda utshise amanqatha
• Iingozi kunye nokusikelwa umda kweziFat-Burning Supplements
• Umgca osezantsi

Izitshisi ezinamafutha zezinye zezona zinto ziphikisayo kwintengiso.

Zichazwa njengezongezo zesondlo ezinokuthi zonyuse imetabolism yakho, zinciphise ukufunxwa kwamafutha okanye zincede umzimba wakho utshise amanqatha angaphezulu ().

Abavelisi bahlala bewakhuthaza njengezisombululo ezingummangaliso ezinokusombulula ubunzima bakho. Nangona kunjalo, ii-burner ezinamafutha zihlala zingasebenzi kwaye zinokuba yingozi ().

Kungenxa yokuba azilawulwa ngabasemagunyeni abalawula ukutya ().

Oko kwathethi, izongezo zendalo ezininzi ziye zafakazelwa ukukunceda utshise amanqatha amaninzi.

Eli nqaku libonelela ngoluhlu lwezinto ezi-5 ezifanelekileyo zokukunceda utshise amanqatha.

1. Icaffeine

I-Caffeine yinto efumaneka rhoqo kwikofu, iti eluhlaza kunye neembotyi zecocoa. Ikwayinto eyaziwayo kwintengiso yokutshisa amafutha - kwaye ngesizathu esihle.

ICaffeine inokunceda ukonyusa imetabolism yakho kwaye incede umzimba wakho utshise amanqatha amaninzi (,,).

Uphando lubonisa ukuba i-caffeine inokunyusa okwethutyana imetabolism yakho ukuya kuthi ga kwi-16% ngaphezulu kweyure enye ukuya kwezimbini (,,).

Ukongeza, uphononongo oluninzi lubonise ukuba icaffeine inokunceda umzimba wakho utshise amanqatha amaninzi njengamafutha. Nangona kunjalo, esi siphumo sibonakala somelele kubantu abatyebileyo kunabantu abatyebe kakhulu (8,, 10).

Ngelishwa, ukusebenzisa icaffeine rhoqo kunokwenza ukuba umzimba wakho uzinyamezele iziphumo zawo ().

Ukufumana izibonelelo zecaffeine, awudingi ukuthatha isongezelelo.

Zama nje ukusela iikomityi ezimbalwa zekofu eyomeleleyo, yona ingumthombo obalaseleyo wecaffeine enezibonelelo ezininzi zempilo.

Isishwankathelo: I-caffeine inokukunceda utshise amanqatha ngokunyusa imetabolism yakho kwaye ikuncede utshise amanqatha amaninzi njengamafutha. Unokufumana icaffeine kwimithombo yendalo efana nekofu kunye neti eluhlaza.

2. Ingca eluhlaza iti

Ukukhutshwa kweti eluhlaza yinto nje eqokelelweyo yeti eluhlaza.

Inika zonke izibonelelo zeti eluhlaza kwifomula efanelekileyo okanye kwifomule.

Ukukhupha iti eluhlaza kukwatyebile kwi-caffeine kunye ne-polyphenol epigallocatechin gallate (EGCG), zombini ezi zinto zinokukunceda utshise amanqatha (,).

Ukongeza, ezi zinto zimbini ziyahambelana kwaye zinokukunceda utshise amanqatha ngenkqubo ebizwa ngokuba yi-thermogenesis. Ngendlela elula, i-thermogenesis yinkqubo apho umzimba wakho utshisa iikhalori ukuvelisa ubushushu (,,).

Umzekelo, uhlalutyo lwezifundo ezintandathu lwafumanisa ukuba ukuthatha indibaniselwano yokukhutshwa kweti eluhlaza kunye necaffeine kuncede abantu batshise amanqatha ayi-16% ngaphezulu kune-placebo ().

Kwesinye isifundo, oososayensi bafanisa iziphumo ze-placebo, i-caffeine kunye nokudibanisa i-tea eluhlaza kunye ne-caffeine kumanqatha avuthayo.

Bafumanise ukuba indibaniselwano yeti eluhlaza kunye necaffeine itshise malunga ne-65 yeekhalori ngemini kune-caffeine iyodwa kunye ne-80 ngaphezulu kweekhalori kune-placebo ().

Ukuba ungathanda ukuvuna izibonelelo zokukhupha iti eluhlaza, zama ukuthatha i-250-500 mg ngosuku. Oku kuya kubonelela ngezibonelelo ezifanayo nokusela iikomityi ezi-3-5 zeti eluhlaza ngosuku.

Isishwankathelo: Isicatshulwa seti eluhlaza siyi iti eluhlaza. Iqulethe i-epigallocatechin gallate (EGCG) kunye ne-caffeine, enokukunceda utshise amanqatha nge-thermogenesis.

3. Iiprotheni Powder

Iprotheni ibaluleke kakhulu ekutshiseni amafutha.

Ukutya okuphezulu kwiprotein kunokukunceda utshise amanqatha ngokunyusa imetabolism yakho kunye nokunciphisa ukutya kwakho. Inceda nomzimba wakho ugcine ubunzima bemisipha (,,).

Umzekelo, uphononongo kuma-60 abatyebe nangaphezulu abathathi-nxaxheba abatyebe kakhulu bafumanisa ukuba ukutya okuneprotein ephezulu bekuphantse kube kabini njengokutya okuphakathi kweeprotein xa kusitshiswa amanqatha ().

Iiprotein zinokuwuthintela umdla wakho wokutya ngokwandisa amanqanaba okugcwala kwehomoni njenge-GLP-1, CCK kunye ne-PYY, ngelixa kuncitshiswa amanqanaba ehormone yendlala ghrelin (,).

Ngelixa unokufumana zonke iiprotein ozifunayo kukutya okune-protein, abantu abaninzi basasokola ukutya iiproteyini ezaneleyo yonke imihla.

Iiprotein powder supplements yindlela elula yokunyusa iprotein protein.

Izinketho zibandakanya i-whey, i-casein, i-soy, iqanda kunye ne-hemp protein powders. Nangona kunjalo, kubalulekile ukuba ukhethe isongezelelo seprotheni esisezantsi kwiswekile kunye nezongezo, ngakumbi ukuba ufuna ukunciphisa umzimba.

Gcina ukhumbula ukuba iikhalori zisabalulekile. Iiprotein supplements kufuneka zithathe indawo yokutya okanye inxenye yesidlo, kunokuba zongezwe ngaphezulu kokutya kwakho.

Ukuba uyasokola ukutya iiprotein ezaneleyo, zama ukuthatha ii-scoops eziyi-1-2 (25-50 gram) zomgubo weprotein ngosuku.

Isishwankathelo: Iiprotein supplements yindlela elula yokwandisa iprotein protein. Ukutya okuphezulu kwiprotein kunokukunceda utshise amanqatha ngokunyusa imetabolism yakho kunye nokunciphisa ukutya kwakho.

4. Ifayibha enyibilikayo

Kukho iintlobo ezimbini ezahlukeneyo zefayibha - inyibilike kwaye inyibilike.

Ifayibha enyibilikayo ifunxa amanzi kwindawo yakho yokwetyisa kwaye yenze into efana nejel ().

Into enomdla kukuba, uphononongo lubonakalisile ukuba ifayibha enyibilikayo inokukunceda utshise amanqatha ngokuphelisa umdla wakho wokutya (,, 27).

Kungenxa yokuba ifayibha enyibilikayo inokunceda ukunyusa amanqanaba okugcwala kwehomoni njengePYY kunye ne-GLP-1. Inokukunceda ukunciphisa amanqanaba endlala ihommone ghrelin (,,).

Ukongeza, ifayibha enyibilikayo inceda ukucothisa ukuhanjiswa kwezondlo emathunjini. Xa oku kusenzeka, umzimba wakho uthatha ixesha elingakumbi ukucola kunye nokufunxa izondlo, ezinokushiya uzive ugcwele ixesha elide (27).

Ngaphezu koko, ifayibha enyibilikayo inokukunceda utshise amanqatha ngokunciphisa ukuba zingaphi iikhalori ozifunxa ekutyeni.

Kwisifundo esinye, abantu abali-17 badle izidlo ezinamaxabiso ahlukeneyo eefiber kunye namafutha. Kufumanise ukuba abantu abatya eyona fiber banamafutha amancinci kunye neekhalori ezimbalwa ekutyeni kwabo ().

Ngelixa ungafumana yonke ifayibha enyibilikayo oyifunayo ekutyeni, abantu abaninzi bakufumana kunzima. Ukuba kunjalo kuwe, zama ukuthatha isongezo sefayibha esinyibilikayo njengeglucomannan okanye i-psyllium husk.

Isishwankathelo: Izongezo zefayibha ezinyibilikayo zinokukunceda utshise amanqatha ngokuphelisa umdla wakho wokutya kwaye unokunciphisa ukuba zingaphi iikhalori ozifunayo ekutyeni. Ezinye izongezo ezinkulu zefayibha kubandakanya i-glucomannan kunye ne-psyllium husk.

5. Yohimbine

IYohimbine yinto efumaneka kwixolo le Pausinystalia yohimbe, umthi ofumaneka kuMbindi naseNtshona Afrika.

Ihlala isetyenziswa njenge-aphrodisiac, kodwa ikwanazo neepropathi ezinokukunceda utshise amanqatha.

I-Yohimbine isebenza ngokuthintela ii-receptors ezibizwa ngokuba zii-alpha-2 adrenergic receptors.

Ezi receptors zihlala zibopha iadrenaline ukucinezela iziphumo zayo, enye yazo ikhuthaza umzimba ukuba utshise amanqatha amafutha. Kuba i-yohimbine ibhloka ezi receptors, inokuzandisa iziphumo ze-adrenaline kwaye ikhuthaze ukonakala kwamafutha epetroli (,,,).

Isifundo kubadlali bebhola ekhatywayo abakhethiweyo abangama-20 bafumanise ukuba ukuthatha i-10 mg ye-yohimbine kabini yonke imihla kubancede ukuba baphalaze i-2.2% yamafutha omzimba wabo, ngokomndilili, kwiiveki ezintathu kuphela.

Gcina ukhumbula ukuba iimbaleki bezisele zibhityile, ke ukunciphisa i-2.2% kumanqatha omzimba kubalulekile ().

Kwakhona, izifundo zezilwanyana zibonise ukuba i-yohimbine inokunceda ukuthintela ukutya ().

Nangona kunjalo, ulwazi oluthe kratya luyafuneka kwi-yohimbine ngaphambi kokuba icetyiswe njengesongezelelo sokutshisa amanqatha.

Ngaphaya koko, ngenxa yokuba i-yohimbine igcina amanqanaba e-adrenaline aphakanyisiwe, inokubangela iziphumo ebezingalindelekanga ezifana nesicaphucaphu, unxunguphalo, uloyiko kunye noxinzelelo lwegazi ().

Ikwanokunxibelelana namayeza aqhelekileyo oxinzelelo lwegazi kunye noxinzelelo. Ukuba uthatha amayeza kwezi meko okanye unexhala, unokufuna ukunqanda i-yohimbine ().

Isishwankathelo: I-Yohimbine inokukunceda utshise amanqatha ngokugcina amanqanaba e-adrenaline aphezulu kunye nokuthintela ii-receptors zihlala zicinezela ukutshiswa kwamafutha. Nangona kunjalo, kunokubangela iziphumo ebezingalindelekanga ezingathandekiyo kwabanye abantu.

Ezinye izongezo ezinokukunceda utshise amanqatha

Ezinye izongezo zinokukunceda ukunciphisa umzimba.

Nangona kunjalo, banokuba neziphumo ebezingalindelekanga okanye abanabo ubungqina bokuxhasa amabango abo.

Oku kubandakanya:

• I-5-HTP: I-5-HTP yi-amino acid kunye nomanduleli wehomoni ye-serotonin. Inokukunceda utshise amanqatha ngokunciphisa ukutya kwakho kunye neminqweno ye-carb. Nangona kunjalo, inokusebenzisana namayeza oxinzelelo (,).
• ISynephrine: I-Synephrine yinto ebonakalayo ikakhulu kwiiorenji ezikrakra. Obunye ubungqina bubonisa ukuba bunokukunceda utshise amanqatha, kodwa zimbalwa kuphela izifundo ezixhasa iziphumo (,).
• Ukukhupha iimbotyi zekhofi eluhlaza: Uphando lubonisa ukuba ubhontshisi wekhofi oluhlaza unokukunceda utshise amafutha. Nangona kunjalo, izifundo ezikhutshwe kwimbotyi yekofu eluhlaza zixhaswe ngabavelisi bayo, ezinokubangela ungquzulwano lomdla (, 43).
• I-CLA (idityaniswe ne-linoleic acid): I-CLA liqela le-omega-6 fatty acids ezinokukunceda utshise amanqatha. Nangona kunjalo, iziphumo zayo zibonakala zibuthathaka, kwaye ubungqina buxubekile.
• L-icaritine: I-L-carnitine yinto eyenzeka ngokwemvelo kwi-amino acid. Olunye uphononongo lubonisa ukuba kunokukunceda utshise amanqatha, kodwa ubungqina obusemva kwawo buxubekile (,).

Isishwankathelo: Kukho ezinye izongezo ezinokukunceda utshise amanqatha, kubandakanya i-5-HTP, i-synephrine, isicatshulwa sembotyi eluhlaza, i-CLA kunye ne-L-carnitine. Nangona kunjalo, nganye kuzo inemiqobo.

Iingozi kunye nokusikelwa umda kweziFat-Burning Supplements

Izinto zokurhweba ngamafutha ezitshisayo ziyafumaneka kwaye kulula kakhulu ukufikelela kuzo.

Nangona kunjalo, bahlala bengaphili kumabango abo aphezulu kwaye banokwenzakalisa impilo yakho ().

Kungenxa yokuba izongezo zokutshisa amafutha azidingi kuvunywa nguLawulo lokutya kunye noLawulo lweziyobisi ngaphambi kokuba zifike kwintengiso.

Endaweni yoko, luxanduva lomenzi wokuqinisekisa ukuba izongezo zabo zivavanyelwa ukhuseleko kunye nokusebenza ().

Ngelishwa, kuye kwakho iimeko ezininzi zokutshiswa ngamanqatha okutsalwa kwintengiso kuba zingcoliswe zizithako eziyingozi ().

Ukongeza, zininzi iimeko apho izongezo ezingcolileyo zibangele iziphumo ebezingalindelekanga ezinobungozi ezinje ngoxinzelelo oluphezulu lwegazi, imivumbo, ukuxhuzula kwanokufa ().

Kwinqaku eliqaqambileyo, izongezo zendalo ezidweliswe apha ngasentla zinokukunceda utshise amanqatha xa usongezwe kwinkqubo esempilweni.

Gcina ukhumbula ukuba isongezelelo asinakuthatha indawo yokutya okusempilweni kunye nokuzilolonga rhoqo. Banokukunceda ukuba ufumane uninzi ngokuzilolonga okusempilweni kunye nokutya rhoqo.

Isishwankathelo: Ngamanye amaxesha, ukutsha kwamafutha kunganobungozi, njengoko kungalawulwa yi-FDA. Kubekho iimeko zeziphumo ebezingalindelekanga eziyingozi kunye nongcoliseko ngezithako eziyingozi.

Umgca osezantsi

Ekupheleni kosuku, akukho "pilisi yomlingo" ukusombulula ubunzima bakho.

Nangona kunjalo, uninzi lwezisombululo zendalo lunokukunceda utshise amanqatha amaninzi xa udityaniswe nokutya okunempilo kunye nerejimeni yomthambo.

Oku kubandakanya i-caffeine, i-green-tea extract, izongezo zeprotheni, izongezo zefayibha enyibilikayo kunye ne-yohimbine.

Phakathi kwezi, icaffeine, isicatshulwa seti eluhlaza kunye neeprotheyini zokuncedisa kunokuba zezona zinokukunceda utshise amanqatha.