Iitayi ezi-6 eziGqwesileyo zokuLahla Ubunzima kunye neBelly Fat

Umxholo

• 1. Iti eluhlaza
• 2. Iti yePuerh
• 3. Iti emnyama
• 4. Iti yeOolong
• 5. Iti emhlophe
• 6. Iti yeHerbal
• Umgca osezantsi

Iti sisiselo esinandwayo kwihlabathi liphela.

Ungayenza ngokugalela amanzi ashushu kumagqabi eti kwaye ubavumele ukuba behle kangangemizuzu eliqela ukuze incasa yabo ingene emanzini.

Esi siselo sinuka kamnandi siqhele ukwenziwa ngamagqabi e- UCamellia sinensis, Uhlobo oluhlala luhlaza oluhlaza oluhlala e-Asiya.

Ukusela iti kunxulunyaniswe nezibonelelo ezininzi zempilo, kubandakanya ukukhusela iiseli kumonakalo kunye nokunciphisa umngcipheko wesifo sentliziyo (,).

Olunye uphononongo luye lwafumanisa ukuba iti inokuphucula ukulahleka kwesisindo kwaye incede ekulweni amafutha esiswini. Iindidi ezithile zifunyenwe zisebenza ngakumbi kunezinye ekufezekiseni oku.

Apha ngezantsi kukho ezona iti zibalaseleyo zokukhulisa ukunciphisa umzimba kunye nokunciphisa amafutha emzimbeni.

1. Iti eluhlaza

Iti eluhlaza yenye yezona ntlobo zaziwayo zeti, kwaye inxulunyaniswa nezibonelelo ezininzi zempilo.

Ikwayenye yeeti ezisebenzayo zokunciphisa umzimba. Kukho ubungqina obuninzi obudibanisa iti eluhlaza ukuya kuncipha kubunzima nakumanqatha omzimba.

Kwisifundo esinye sika-2008, abantu abangama-60 abatyebe kakhulu balandela ukutya okumiselweyo kwiiveki ezili-12 ngelixa besela rhoqo iti eluhlaza okanye i-placebo.

Ngaphezulu kwesifundo, abo basele iti eluhlaza baphulukana nobunzima obungaphezulu kweephawundi eziyi-7.3 (3.3 kg) kuneqela le-placebo ().

Olunye uphononongo lufumanise ukuba abantu abatya isicatshulwa seti eluhlaza kwiiveki ezili-12 bafumana ukuncipha okukhulu kubunzima bomzimba, amanqatha omzimba kunye nokujikeleza kwesinqe, xa kuthelekiswa neqela lolawulo ().

Oku kunokuba ngenxa yokuba isicatshulwa seti eluhlaza siphezulu kakhulu kwiikatekini, ii-antioxidants ezenzeka ngokwendalo ezinokunyusa imetabolism yakho kunye nokwandisa ukutshiswa kwamafutha ().

Esi siphumo sinye sisebenza nakwimatcha, uhlobo olujolise kakhulu lweti eluhlaza eluhlaza enezithako ezifanayo eziluncedo njengeti eqhelekileyo eluhlaza.

Isishwankathelo: Iti eluhlaza iphezulu kuhlobo lwee-antioxidants ezibizwa ngokuba ziikatechins, kwaye inxulunyaniswe nokwehla kobunzima kunye nokulahleka kwamafutha.

2. Iti yePuerh

Eyaziwa nangokuthi i-pu'er okanye i-pu-erh tea, i-puerh iti luhlobo lweti emnyama yaseTshayina ebilisiweyo.

Ihlala iyonwabela emva kwesidlo, kwaye inevumba elisemhlabeni elihlala likhula ixesha elide eligcinwayo.

Olunye uphononongo lwezilwanyana lubonise ukuba i-puerh iti inokunciphisa iswekile yegazi kunye ne-triglycerides yegazi. Kwaye uphononongo kwizilwanyana nasebantwini lubonakalisile ukuba iti puerh inokuba nakho ukunceda ukuphucula ukwehla kobunzima (,).

Kwisifundo esinye, amadoda angama-70 anikwa nokuba yicapsule ye-puerh tea extract okanye i-placebo. Emva kweenyanga ezintathu, abo bathatha i-puerh tea capsule baphulukana ne-2.2 yeekhilogram ngaphezulu kuneqela le-placebo ().

Olunye uphononongo kwiigundane lufumene ngokufanayo, lubonisa ukuba i-puerh iti ekhutshiweyo yayinefuthe lokulwa nokutyeba kwaye yanceda ekucinezeleni ukutyeba ().

Uphando lwangoku lilinganiselwe kwi-puerh tea extract, ngoko ke uphando olongezelelweyo lufunekayo ukubona ukuba ngaba iziphumo ezifanayo zisebenza ekuyiphuzeni njengetiyi.

Isishwankathelo: Izifundo zabantu kunye nezilwanyana zibonisa ukuba i-puerh tea extract inokunceda ukuphucula ukulahleka kwesisindo ngelixa iyanciphisa iishukela zegazi kunye namanqanaba e-triglyceride yegazi.

3. Iti emnyama

Iti emnyama luhlobo lweti eye yafumana igcwala ngakumbi kunezinye iindidi, ezinje ngeti eluhlaza, emhlophe okanye i-oolong.

I-oxidation yimpendulo yamachiza eyenzeka xa amagqabi eti eveza umoya, nto leyo ekhokelela ekumdaka ngombala okubangela umbala omnyama weti emnyama ().

Zininzi iintlobo ezahlukeneyo kunye nemixube yeti emnyama efumanekayo, kubandakanya iintlobo ezahlukeneyo ezifana ne-Earl Grey kunye nesidlo sakusasa sesiNgesi.

Izifundo ezininzi ziye zafumanisa ukuba iti emnyama inokusebenza xa kuziwa kulawulo lobunzima.

Olunye uphononongo lwabantu abali-111 bafumanisa ukuba ukusela iikomityi ezintathu zeti emnyama imini nganye kangangeenyanga ezintathu kunyuse kakhulu ukunciphisa umzimba kunye nokunciphisa isinqe sesinqe, xa kuthelekiswa nokusela isiselo sokulawula esine-caffeine ().

Abanye bathi iti emnyama inokubangela ukuba ilahleko yesisindo ibe ngenxa yokuba ine-flavone ephezulu, uhlobo lwesityalo sombala esineempawu zokulwa ne-antioxidant.

Uphononongo lulandele abantu abadala abangama-4,280 ngaphezulu kweminyaka eli-14. Kufumanise ukuba abo batya i-flavone ephezulu ekutyeni nakwiziselo ezinjengeeyi emnyama babenesalathiso somzimba esisezantsi (BMI) kunaleyo ine-flavone intake ().

Nangona kunjalo, olu phononongo lujonga kuphela kumanyano phakathi kwe-BMI kunye nokutya kwe-flavone. Olunye uphando luyafuneka ukunika ingxelo yezinye izinto ezinokuthi zibandakanyeke.

Isishwankathelo: Iti emnyama iphezulu kwii-flavones kwaye inxulunyaniswa nokunciphisa ubunzima, i-BMI kunye nokujikeleza kwesinqe.

4. Iti yeOolong

Iti yeOolong yitii yemveli yaseTshayina ethe yaxutywa, ukuyibeka kwindawo ethile phakathi kweti eluhlaza kunye neti emnyama ngokwe-oxidation kunye nombala.

Ihlala ichazwa njenge inesiqhamo, ivumba elimnandi kunye nencasa eyahlukileyo, nangona ezi zinokwahluka kakhulu ngokuxhomekeke kwinqanaba le-oxidation.

Izifundo ezininzi zibonise ukuba i-oolong tea inokunceda ukuphucula ukulahleka kwesisindo ngokuphucula ukutshiswa kwamafutha nokukhawulezisa imetabolism.

Kwisifundo esinye, i-102 yabantu abatyebe kakhulu okanye abatyebe kakhulu basela iti ye-oolong yonke imihla iiveki ezintandathu, ezinokuthi zincede ekunciphiseni ubunzima bomzimba kunye namafutha omzimba. Abaphandi bacebise ukuba iti ikwenzile oku ngokuphucula imetabolism yamafutha emzimbeni ().

Olunye uphononongo oluncinci lunike amadoda nokuba ngamanzi okanye iti kangangeentsuku ezintathu, ukulinganisa iirhafu zabo zemetabolism. Xa kuthelekiswa namanzi, iti ye-oolong inyuse inkcitho yamandla nge-2.9%, elingana nokutsha kweekhalori ezingama-281 ngosuku, ngokomndilili ().

Ngelixa izifundo ezingaphezulu kwiziphumo zeti ye-oolong zifuneka, ezi ziphumo zibonisa ukuba i-oolong inokuba luncedo ekulahlekeni kobunzima.

Isishwankathelo: Uphononongo lubonisa ukuba i-oolong tea inokunceda ukunciphisa ubunzima kunye namafutha omzimba ngokwandisa imetabolism kunye nokuphucula ukutshiswa kwamafutha.

5. Iti emhlophe

Iti emhlophe ime phakathi kwezinye iintlobo zeti kuba icutshungulwa kancinane kwaye ivunwe ngelixa isityalo seti sisemncinci.

Iti emhlophe inencasa eyahlukileyo eyahluke kakhulu kwezinye iintlobo zeti. Iyayithanda into ecekeceke, intekenteke kwaye imnandi kancinci.

Izibonelelo zeti emhlophe zifundwe kakuhle, kwaye ziyahluka ukusuka ekuphuculeni impilo yomlomo ekubulaleni iiseli zomhlaza kwizifundo ezithile zetyhubhu yovavanyo (,).

Nangona uphando olongezelelweyo luyafuneka, iti emhlophe inokunceda xa kufikwa ekunciphiseni ubunzima kunye namanqatha omzimba.

Uphononongo lubonisa ukuba iti emhlophe kunye neti eluhlaza zinexabiso elithelekisekayo leekati, ezinokuthi zincede ekunciphiseni ukwehla kobunzima (,).

Ngapha koko, olunye uvavanyo lweetyhubhu zovavanyo lubonise ukuba isicatshulwa seti emhlophe sonyusa ukonakala kweeseli ezinamanqatha ngelixa kuthintela ukwenziwa kwezinto ezintsha ().

Nangona kunjalo, gcinani engqondweni ukuba le nto yayiyi-test-tube test, ngoko akucaci ukuba iziphumo zeti ezimhlophe zingasebenza njani ebantwini.

Izifundo ezongezelelweyo ziyafuneka ukuqinisekisa iziphumo ezinokubakho zeti emhlophe xa kusiza ekulahlekelweni ngamafutha.

Isishwankathelo: Olunye uvavanyo ityhubhu yovavanyo wafumanisa ukuba isicatshulwa iti emhlophe kunokunyusa ilahleko amafutha. Nangona kunjalo, akukho phando lukhulu ebantwini okwangoku, kwaye ngaphezulu kuyafuneka.

6. Iti yeHerbal

Iti yemifuno ibandakanya ukufakwa kwamayeza, iziqholo kunye neziqhamo emanzini ashushu.

Zahlukile kwiitayi zemveli kuba azinayo i-caffeine, kwaye azenziwanga ngamagqabi UCamellia sinensis.

Iindidi ezaziwayo zeti ye-herbal zibandakanya iti ye-rooibos, iti yejinja, iti yehip rosehip kunye neti yehabiscus.

Nangona izithako kunye nokwenziwa kwee-herbal teas zinokwahluka kakhulu, ezinye izifundo ziye zafumanisa ukuba ii-herbal teas zinokunceda ekunciphiseni ubunzima kunye nokulahleka kwamafutha.

Kwisifundo esinye sezilwanyana, abaphandi banika iigundane ezityebe kakhulu iti yemifuno, kwaye bafumanisa ukuba banciphisa ubunzima bomzimba kwaye banceda ukulinganisa amanqanaba ehomoni ().

Iti yeRooibos luhlobo lweti yemifuno enokuthi isebenze ngakumbi xa kufikwa kutshiso olunamafutha ().

Olunye uphononongo lwetyhubhu yovavanyo lubonise ukuba iti ye-rooibos inyuse imetabolism enamafutha kwaye yanceda ukuthintela ukwakheka kweeseli ezinamafutha ().

Nangona kunjalo, ukuqhubeka kophando ebantwini kuyadingeka ukujonga kwiziphumo zeti ye-herbal njenge-rooibos ekwehliseni ubunzima bomzimba.

Isishwankathelo: Nangona uphando lulinganiselwe, ezinye izifundo zifumanise ukuba i-herbal teas, kubandakanya i-rooibos tea, inokunceda ukunciphisa ubunzima kunye nokwandisa ukulahleka kwamafutha.

Umgca osezantsi

Nangona abantu abaninzi basela iti kuphela ngomgangatho wayo opholileyo kunye nencasa emnandi, ikomityi nganye inokupakisha izibonelelo zempilo ezininzi.

Ukutshintsha iziselo ezinekhalori eziphezulu ezinjengejusi okanye isoda ngeti kunokunceda ukunciphisa ukungeniswa kwekhalori ngokubanzi kwaye kukhokelele ekunciphiseni umzimba.

Ezinye izilwanyana kunye novavanyo-ityhubhu yovavanyo ikwabonakalise ukuba iintlobo ezithile zeti zinokunceda ukwandisa ukuncipha ngelixa kuthintela ukwakheka kweeseli ezinamafutha. Nangona kunjalo, izifundo ebantwini ziyafuneka ukuphanda oku ngakumbi.

Ukongeza, iindidi ezininzi zeti ziphezulu ngokukodwa kwimixube enenzuzo enjengee-flavone kunye neekatekini, ezinokunceda ekunciphiseni ubunzima.

Ukudityaniswa nokutya okusempilweni kunye nokuzilolonga rhoqo, ikomityi okanye ezimbini zeti nganye inokukunceda ekunyuseni ubunzima bomzimba kunye nokuthintela amanqatha asesiswini.