10 Zakudya Zachilengedwe Zomwe Zimakuthandizani Kuti Muchepetse Kunenepa

Zamkati

• 1. Fenugreek
• Mlingo
• 2. Glucomannan
• Mlingo
• 3. Masewera olimbitsa thupi
• Mlingo
• 4. Griffonia simplicifolia (5-HTP)
• Mlingo
• 5. Caralluma fimbriata
• Mlingo
• 6. Tiyi wobiriwira wobiriwira
• Mlingo
• 7. Conjugated linoleic acid
• Mlingo
• 8. Garcinia cambogia
• Mlingo
• 9. Yerba mzake
• Mlingo
• 10. Khofi
• Mlingo
• Mfundo yofunika

Pali zinthu zambiri zotayika pamsika.

Amagwira ntchito m'njira zosiyanasiyana, mwina pochepetsa njala yanu, kulepheretsa kuyamwa kwa michere, kapena kuwonjezera kuchuluka kwama calories omwe mumawotcha.

Nkhaniyi ikufotokoza zitsamba zachilengedwe ndi zomera zomwe zawonetsedwa kuti zikuthandizireni kudya zakudya zochepa pochepetsa njala, kukulitsa kukhuta, kapena kuchepetsa kulakalaka chakudya.

Nawa ma 10 apamwamba kwambiri opondereza kudya omwe angakuthandizeni kuti muchepetse kunenepa.

1. Fenugreek

Fenugreek ndi zitsamba zochokera kubanja la legume. Njerezo, zouma ndi nthaka, ndi zomwe zimagwiritsidwa ntchito nthawi zambiri.

Njerezo zimakhala ndi 45% fiber, zambiri zomwe sizisungunuka.Komabe, amakhalanso ndi zotsekemera zosungunuka, kuphatikizapo galactomannan ().

Chifukwa cha kuchuluka kwake kwa fiber, fenugreek yawonetsedwa kuti imapereka maubwino azaumoyo, monga kusungunuka kwa magazi m'magazi, kuchepetsa cholesterol, komanso kuwongolera kudya (,,).

Fenugreek imagwira ntchito pochepetsa kuchepa kwa m'mimba ndikuchepetsa kuyamwa kwa carb ndi mafuta. Izi zimamasulira kuchepa kwa njala komanso kuwongolera shuga bwino.

Kafukufuku wa anthu 18 athanzi omwe ali ndi kunenepa kwambiri adapeza kuti kudya magalamu 8 a fiber kuchokera ku fenugreek kumachepetsa chilakolako chokwanira kuposa magalamu 4 a fiber kuchokera ku fenugreek. Ophunzira nawonso amadzimva kuti ndi okwanira ndipo samadya pang'ono pa chakudya chotsatira ().

Komanso, zikuwoneka kuti fenugreek imatha kuthandiza anthu kuchepa kwamafuta.

Mwachitsanzo, kafukufuku wina wa amuna 12 athanzi adawonetsa kuti kutenga magalamu 1.2 a fenugreek mbewu yotulutsa kumachepetsa kudya kwamafuta tsiku lililonse ndi 17%. Zidatsitsanso kudya kwawo tsiku ndi tsiku pafupifupi 12% ().

Kuphatikiza apo, kuwunikanso maphunziro 12 omwe amayendetsedwa mosasinthika adapeza kuti fenugreek ili ndi shuga wamagazi- komanso mafuta ochepetsa mafuta m'thupi ().

Kafukufuku wasonyeza kuti fenugreek ndiyotetezeka ndipo ili ndi zovuta zochepa kapena zopanda zovuta ().

Mlingo

• Mbewu yonse. Yambani ndi magalamu awiri ndikusunthira mpaka magalamu asanu, monga ololera.
• Kapisozi. Yambani ndi mlingo wa 0,5-gramu ndikuwonjezeka mpaka 1 gramu pakatha milungu ingapo ngati simukumana ndi zovuta zina.

Mbeu za Fenugreek zili ndi fiber ya galactomannan. CHIKWANGWANI chomwe chimasungunuka chimathandizira kuchepetsa chilakolako powonjezera kukhuta, kuchepetsa kuchepa kwa m'mimba, ndikuchepetsa kuyamwa kwa carb ndi mafuta.

2. Glucomannan

Kuchulukitsa kudya kwa fiber ndi njira yabwino yochepetsera chilakolako ndikuchepetsa ().

Mwa ulusi wodziwika bwino kwambiri, glucomannan imawoneka ngati yothandiza kwambiri pakuchepetsa thupi. Zonsezi zimachepetsa njala komanso zimachepetsa kudya (,,).

Glucomannan imathanso kuyamwa madzi ndikukhala gel ya viscous, yomwe imatha kudutsa chimbudzi ndikufika kumtunda wosasintha ().

Katundu wochulukitsa wa glucomannan amathandizira kupititsa patsogolo kukhutira ndikuchepetsa kutaya kwa m'mimba, komwe kumathandizira kuchepetsa kudya komanso kuthandizira kuchepa thupi (,,).

Pakafukufuku wina, anthu 83 onenepa kwambiri adachepetsa kwambiri kulemera kwamafuta ndi mafuta atatenga chowonjezera chomwe chili ndi magalamu atatu a glucomannan ndi 300 mg ya calcium carbonate kwa miyezi iwiri ().

Pakafukufuku wokulirapo, omwe ali nawo pa 176 omwe anali onenepa kwambiri adasinthidwa mosiyanasiyana kuti alandire zowonjezera zowonjezera za glucomannan kapena placebo ali pachakudya choletsedwa ndi kalori.

Omwe adalandira chilichonse chowonjezera cha glucomannan adachepetsa kwambiri poyerekeza ndi omwe amatenga malowa ().

Kuphatikiza apo, glucomannan itha kuthandiza kuchepetsa kuyamwa kwa mapuloteni ndi mafuta, kudyetsa mabakiteriya ochezeka m'matumbo, kuthandizira kuwongolera shuga wamagazi, ndikuchepetsa cholesterol chonse cha LDL (bad),,,).

Glucomannan amaonedwa kuti ndi otetezeka ndipo nthawi zambiri amalekerera. Komabe, imatha kuyamba kutambasula isanafike m'mimba, ndikupangitsa kuti ikhale ngozi. Chifukwa chake, ndikofunikira kutenga ndi magalasi amadzi amodzi kapena awiri kapena madzi ena ().

Mlingo

Yambani pa gramu 1 katatu patsiku, mphindi 15 mpaka ola limodzi musanadye ().

Glucomannan ndi imodzi mwazinthu zabwino kwambiri zama fiber zochepetsera thupi. CHIKWANGWANI ichi chosungunuka chimapanga ma viscous gel, omwe amachepetsa kuyamwa kwa mafuta ndi carb. Mukamamwa musanadye, zimatha kuthandizira kuthetsa chilakolako chofuna kudya.

3. Masewera olimbitsa thupi

Masewera olimbitsa thupi ndi zitsamba zomwe zimadziwika kwambiri chifukwa chodana ndi matenda ashuga. Komabe, zitha kuthandizanso kuchepa thupi.

Mankhwala ake, omwe amadziwika kuti masewera olimbitsa thupi, awonetsedwa kuti amaletsa kukoma kwa chakudya. Mwanjira ina, kudya Masewera olimbitsa thupi amatha kuchepetsa kukoma kwa shuga mkamwa ndikulimbana ndi zolakalaka za shuga (,).

M'malo mwake, kafukufuku yemwe adayesa zovuta za Masewera olimbitsa thupi pa anthu omwe anali kusala kudya adapeza omwe adadya anali ndi njala yocheperako ndipo amatha kuchepetsa kudya kwawo, poyerekeza ndi omwe sanatenge zowonjezerazo ().

Momwemonso, ma gymnemic acids amatha kulumikizana ndi zotengera shuga m'matumbo, kuteteza kuyamwa kwa shuga m'magazi. Izi zitha kuthandiza kukhalabe ndi shuga wambiri wamagazi ndikupewa kusungidwa kwa carb ngati mafuta ().

Kafukufuku wowerengeka wazinyama amathandiziranso chidwi cha Masewera olimbitsa thupi pa kulemera kwa thupi ndi kuyamwa mafuta (,).

Kafukufuku wina adawonetsa kuti chowonjezerachi chidathandizira nyama kukhala zolemera pomwe zimadyetsedwa zakudya zamafuta kwamasabata 10 ().

Kafukufuku wina adawonetsa izi Masewera olimbitsa thupi itha kulepheretsa kupukusa mafuta ndikuchulukitsa kutulutsa thupi ().

Nthawi zonse yesetsani kumwa zowonjezera izi ndi chakudya, chifukwa kusakhazikika m'mimba kumatha kuchitika ngati atamwa opanda kanthu.

Mlingo

• Kapisozi. Tengani 100 mg wa 3-4 tsiku lililonse.
• Ufa. Yambani ndi magalamu awiri ndikusunthira mpaka magalamu a 4 ngati palibe zovuta zina.
• Tiyi. Wiritsani masamba kwa mphindi 5 ndikusiya phompho kwa mphindi 10-15 musanamwe.

Masewera olimbitsa thupi ndi zitsamba zomwe zingathandize kuchepetsa kulakalaka shuga. Mitundu yake yogwira ntchito imatha kukuthandizani kudya zakudya zochepa zotsekemera, kuchepetsa kuyamwa kwa shuga m'magazi, komanso kulepheretsa mafuta kugaya.

4. Griffonia simplicifolia (5-HTP)

Griffonia simplicifolia ndi chomera chodziwika kuti ndi chimodzi mwazinthu zabwino kwambiri zachilengedwe za 5-hydroxytryptophan (5-HTP).

5-HTP ndi gulu lomwe limasandulika kukhala serotonin muubongo. Kuwonjezeka kwa milingo ya serotonin kwawonetsedwa kuti kumakhudza ubongo mwa kupondereza njala ().

Chifukwa chake, 5-HTP imathandizira kuchepetsa thupi pothandiza kuchepetsa kudya kwa carb ndi milingo ya njala (,).

Pakafukufuku wina, azimayi 20 athanzi onenepa kwambiri adalandira Griffonia simplicifolia Chotsani chomwe chili ndi 5-HTP kapena placebo kwa milungu inayi.

Pamapeto pa phunziroli, gulu lazachipatala lidakumana ndi kuchuluka kwakukulu ndikuchepetsa m'chiuno ndi mkono ().

Kafukufuku wina adafufuza momwe kupangira kumakhalira ndi 5-HTP pakudya kwa amayi 27 athanzi onenepa kwambiri.

Zotsatira zidawonetsa kuti gulu lazachipatala limakhala ndi chilakolako chochepa chokwanira, kuchuluka kwathunthu, komanso kuchepa kwamphamvu pakatha masabata asanu ndi atatu ().

Komabe, kuphatikiza ndi 5-HTP kumawoneka kuti kumabweretsa nseru komanso kusapeza bwino m'mimba nthawi yayitali ().

Mankhwala a 5-HTP amathanso kuwonjezera chiopsezo cha matenda a serotonin akaphatikizidwa ndi mankhwala ena opatsirana pogonana. Simuyenera kutenga Griffonia simplicifolia kapena zowonjezera 5-HTP popanda kufunsa omwe akukuthandizani ().

Mlingo

Zowonjezera za 5-HTP mwina ndizopondereza kwambiri kudya kuposa Griffonia simplicifolia, popeza 5-HTP ndiye gawo lalikulu pazitsamba izi.

Mlingo wa 5-HTP umachokera ku 300-500 mg, wotengedwa kamodzi patsiku kapena m'magawo osiyanasiyana. Ndibwino kuti muzidya ndi chakudya kuti muwonjezere kumverera kokwanira.

Griffonia simplicifolia ndi chomera cholemera mu 5-HTP. Mgwirizanowu umasandutsidwa serotonin muubongo, womwe wawonetsedwa kuti umachepetsa njala ndikuchepetsa kudya kwa carb.

5. Caralluma fimbriata

Caralluma fimbriata Ndi zitsamba zomwe kale zakhala zikugwiritsidwa ntchito kupondereza kudya komanso kupititsa patsogolo kupirira ().

Amakhulupirira kuti mankhwala amaphatikizidwa Caralluma fimbriata itha kukulitsa kufalikira kwa serotonin muubongo, komwe kwawonetsedwa kuti kumachepetsa kudya kwa carb ndikuchepetsa njala (,,,).

Kafukufuku wina mwa akulu 50 onenepa kwambiri adawonetsa kuti kutenga 1 gramu ya Caralluma fimbriata Kuchotsa kwa miyezi iwiri kunapangitsa kutsika kwa 2.5%, chifukwa chakuchepa kwakukulu kwa njala ().

Kafukufuku wina adapatsa anthu 43 okhala ndi kunenepa kwambiri 500 mg wa Caralluma fimbriata kawiri tsiku lililonse kwa masabata a 12, limodzi ndi zakudya zolimbitsa thupi komanso masewera olimbitsa thupi. Adapeza kuti adachepetsedwa kwambiri m'chiuno mwake ndi kulemera kwake ().

Kuphatikiza apo, kafukufuku wina adayang'ana anthu omwe ali ndi matenda a Prader-Willi, matenda omwe amatsogolera pakudya mopitirira muyeso. Ophunzira adalandira mankhwala a 250, 500, 750 kapena 1,000 mg ya Caralluma fimbriata tengani kapena placebo kwa milungu inayi.

Gulu lomwe limadya kwambiri - 1,000 mg patsiku - limakhala ndi chidwi chocheperako komanso kuchepetsedwa pakudya kumapeto kwa kafukufukuyu).

Caralluma fimbriata Kuchokera kulibe zovuta zilizonse zolembedwa ().

Mlingo

Ndikulimbikitsidwa pamiyeso ya 500 mg kawiri tsiku lililonse kwa mwezi umodzi.

Caralluma fimbriata Ndi zitsamba zomwe zingathandize kuchepetsa chidwi chofuna kudya. Kuphatikiza zolimbitsa thupi komanso zakudya zolimbitsa thupi, Caralluma fimbriata awonetsedwa kuti amalimbikitsa kuchepa thupi.

6. Tiyi wobiriwira wobiriwira

Tingafinye wa tiyi wobiriwira wasonyezedwa kuti ndiwothandiza pakuchepetsa thupi, kuphatikiza pakupereka zabwino zambiri zambiri zathanzi ().

Tiyi wobiriwira amakhala ndi zinthu ziwiri zomwe zimapangitsa kuti achepetse thupi - caffeine ndi katekini.

Caffeine ndichizindikiro chodziwika bwino chomwe chimapangitsa mafuta kuyaka komanso kupondereza njala (,).

Pakadali pano, makatekini, makamaka epigallocatechin gallate (EGCG), awonetsedwa kuti amalimbikitsa kagayidwe ndikuchepetsa mafuta ().

Kuphatikiza kwa EGCG ndi caffeine mu tiyi wobiriwira kumagwirira ntchito limodzi kuti thupi liziyenda bwino poyatsa ma calories, omwe angapangitse kuti muchepetse thupi (,).

M'malo mwake, kafukufuku wa anthu 10 athanzi adawonetsa kuwonjezeka kwa 4% kwama calories atawotcha atamwa kuphatikiza EGCG ndi caffeine ().

Ngakhale palibe kafukufuku wokhudzana ndi kuponderezana kwa njala kwa tiyi wobiriwira mwa anthu, zikuwoneka kuti tiyi wobiriwira kuphatikiza zosakaniza zina zitha kuchepetsa njala (,).

Tiyi wobiriwira wapezeka kuti ndi wotetezeka mpaka 800 mg ya EGCG. Mlingo wapamwamba wa 1,200 mg wa EGCG walumikizidwa ndi nseru ().

Mlingo

Mlingo woyenera wa tiyi wobiriwira wokhala ndi standard EGCG monga chopangira chake ndi 250-500 mg patsiku.

Tingafinye wa tiyi wobiriwira ali ndi caffeine ndi makatekini, omwe amatha kupititsa patsogolo kagayidwe kake, kuwotcha mafuta, komanso kuwonda. Kuphatikiza chotsitsa cha tiyi wobiriwira ndi zinthu zina kumachepetsa chilakolako chofuna kudya ndikuchepetsa kudya.

7. Conjugated linoleic acid

Conjugated linoleic acid (CLA) ndi mtundu wamafuta osunthika omwe amapezeka mwachilengedwe muzinthu zina zamafuta zamafuta. Chosangalatsa ndichakuti, ili ndi maubwino angapo otsimikizika azaumoyo ().

CLA yasonyezedwa kuti imathandizira kuchepetsa thupi powonjezera mafuta kuwotcha, kuletsa kupanga mafuta, ndikulimbikitsa kuwonongeka kwamafuta (,,,).

Kafukufuku akuwonetsa kuti CLA imawonjezeranso kukhutira ndikuchepetsa njala ().

Kafukufuku adawonetsa kuti anthu 54 adapatsidwa magalamu 3.6 a CLA patsiku kwa masabata 13 anali ndi njala yocheperako komanso yokwanira kuposa omwe amatenga placebo. Komabe, izi sizinakhudze kuchuluka kwa omwe amatenga nawo mbali pazakudya ().

Komanso, CLA ikuwoneka kuti ikuthandiza kuchepetsa mafuta m'thupi. Kuwunikanso kwamaphunziro a 18 kunatsimikizira kuti kutenga 3.2 magalamu a CLA patsiku kumawoneka kuti kumachepetsa mafuta amthupi ().

Kafukufuku akuwona kuti CLA ndiyotetezeka, ndipo palibe zovuta zomwe zidanenedwa pamlingo wa magalamu 6 patsiku (,).

Mlingo

Mlingo wa tsiku ndi tsiku ndi 3-6 magalamu. Iyenera kutengedwa ndi chakudya.

Conjugated linoleic acid ndi mafuta opatsirana omwe amakhala ndi njala yopondereza. CLA yasonyezedwa kuti yowonjezera mafuta oyaka ndikuletsa kuyamwa kwa mafuta.

8. Garcinia cambogia

Garcinia cambogia imachokera ku chipatso cha dzina lomweli, chomwe chimadziwikanso kuti Garcinia gummi-gutta.

Peel ya chipatso ichi imakhala ndi kuchuluka kwa hydroxycitric acid (HCA), komwe kumatsimikizika kuti kumakhala ndi katundu wocheperako (,).

Kafukufuku wazinyama awonetsa kuti zowonjezera za garcinia cambogia zitha kuchepetsa kudya (52, 53).

Kuphatikiza apo, kafukufuku waumunthu akuwonetsa kuti garcinia cambogia amachepetsa njala, amaletsa kupanga mafuta, komanso amachepetsa thupi ().

Zikuwoneka kuti garcinia cambogia amathanso kukweza milingo ya serotonin, yomwe imagwira ntchito pamaubongo am'magazi omwe amayang'anira zizindikilo zonse. Zotsatira zake, zitha kupondereza kudya (, 55,).

Komabe, kafukufuku wina apeza kuti garcinia cambogia sichichepetsa njala kapena kuthandizira kuchepa thupi. Chifukwa chake, zotsatira zimatha kusiyanasiyana malinga ndi m'modzi ().

Garcinia cambogia ikuwoneka kuti ndi yotetezeka muyezo wa 2,800 mg wa HCA patsiku. Komabe, zovuta zina, monga kupweteka mutu, zotupa pakhungu, komanso kukhumudwa m'mimba akuti (,).

Mlingo

Garcinia cambogia imalimbikitsidwa pamlingo wa 500 mg wa HCA. Iyenera kutengedwa mphindi 30-60 musanadye.

Garcinia cambogia imakhala ndi hydroxycitric acid (HCA). HCA yawonetsedwa kuti ikuthandizira kukulitsa milingo ya serotonin, yomwe imatha kusintha kuchuluka kwathunthu. Komabe, kafukufuku wina sakuwonetsa zovuta zilizonse kuchokera pachowonjezera ichi.

9. Yerba mzake

Yerba mate ndi chomera chochokera ku South America. Amadziwika chifukwa cha mphamvu zake zowonjezera mphamvu.

Kafukufuku wazinyama awonetsa kuti kudya yerba mate pakadutsa milungu 4 kumachepetsa kwambiri chakudya ndi madzi ndikuthandizira kuchepa thupi (,).

Kafukufuku wina wama mbewa adawonetsa kuti kumwa kwa yerba mate kwanthawi yayitali kumathandizira kuchepetsa kudya, kudya, komanso kulemera kwa thupi powonjezera peputayidi 1 (GLP-1) wa glucagon ndi leptin ().

GLP-1 ndichipangidwe chomwe chimapangidwa m'matumbo chomwe chimayendetsa njala, pomwe leptin ndiye mahomoni omwe amayang'anira kuwonetsa kukwanira. Kuchulukitsa magawo awo kumabweretsa njala yocheperako.

Kafukufuku wina adawonetsanso kuti yerba mate, kuphatikiza zosakaniza zina, zitha kuthandiza kuchepetsa njala ndi njala (,).

M'malo mwake, kafukufuku wazimayi 12 wathanzi adawonetsa kuti kutenga magalamu awiri a yerba mate musanachite masewera olimbitsa thupi kwamphindi 30 kumachepetsa njala komanso kumawonjezera kagayidwe, chidwi, ndi mphamvu ().

Yerba mate akuwoneka kuti ndiwotetezeka ndipo samabweretsa zovuta zoyipa zilizonse ().

Mlingo

• Tiyi. Imwani makapu atatu (330 ml iliyonse) tsiku lililonse.
• Ufa. Tengani 1-1.5 magalamu patsiku.

Yerba mate ndi chomera chodziwika chifukwa champhamvu zake zowonjezera mphamvu. Zasonyezedwa kuti zithandizira kukulitsa peputayidi 1 (GLP-1) wa glucagon ndi milingo ya leptin. Zonsezi zimatha kukulitsa kuchuluka komanso kuchepetsa chidwi.

10. Khofi

Khofi ndi chimodzi mwa zakumwa zomwe zimamwa kwambiri padziko lapansi. Khofi komanso khofi wake wambiri amadziwika kuti ali ndi maubwino ambiri azaumoyo ().

Kafukufuku wapa khofi akuwonetsa kuti amatha kuthandizira kuchepa thupi powonjezera kuwotcha kwa kalori ndi kuwonongeka kwamafuta (,).

Kuphatikiza apo, khofi atha kuchepetsa kuchepa kwa njala, motero kumathandiza kuchepa thupi. Zikuwoneka kuti kumeza khofiine 0,5-4 maola musanadye chakudya kumatha kusokoneza m'mimba, kudya mahomoni, komanso kumva njala ().

Kuphatikiza apo, kumwa khofi kumatha kupangitsa anthu kuti asamadye kwambiri patsiku lotsatira komanso tsiku lonse, poyerekeza ndi kusamwa ().

Chosangalatsa ndichakuti, izi zimatha kusiyanasiyana kwa amuna ndi akazi. Kafukufuku wina adawonetsa kuti kumwa 300 mg wa caffeine kumapangitsa kutsika kwa 22% kwa kalori yamwamuna, pomwe sikunakhudze kudya kwa amayi (71).

Kuphatikiza apo, kafukufuku wina sanapeze zotsatira zabwino pakuchepetsa chilakolako kuchokera ku caffeine (,).

Caffeine itha kukuthandizaninso kukulitsa kagayidwe kanu kagwiritsidwe mpaka 11% ndikuwonjezera kuyaka kwamafuta mpaka 29% mwa anthu owonda (,,).

Komabe, zindikirani kuti kumwa mankhwala a caffeine a 250 mg kapena kupitilira apo kumatha kukweza kuthamanga kwa magazi mwa anthu ena ().

Mlingo

Chikho chimodzi cha khofi wokhazikika amapezeka pafupifupi 95 mg wa caffeine (77).

Mlingo wa 200 mg wa caffeine, kapena pafupifupi makapu awiri a khofi wamba, amagwiritsidwa ntchito pochepetsa thupi. Kafukufuku amagwiritsa ntchito kuchuluka kwa 1.8-2.7 mg pa mapaundi (4-6 mg pa kg) ya thupi.

Komabe, milanduyi imadalira payekhapayekha komanso zovuta zilizonse zomwe zingachitike.

Khofi yawonetsedwa kuti ichepetsa kudya, imachedwetsa kutaya m'mimba, komanso imathandizira mahomoni azakudya, zonse zomwe zingakuthandizeni kudya pang'ono. Caffeine yatsimikiziranso kuti imawonjezera kuwotcha mafuta ndikuthandizira kuwonda.

Mfundo yofunika

Zitsamba ndi zomera zina zatsimikiziridwa kuti zimapangitsa kuti muchepetse kunenepa.

Amagwira ntchito pochepetsa njala, kuwonjezera kukhuta, kuchepetsa kutaya kwa m'mimba, kulepheretsa kuyamwa kwa michere, komanso kulimbikitsa mahomoni okonda kudya.

Mitundu yosungunuka ngati fenugreek ndi glucomannan ndiyabwino kuchedwetsa kutaya kwa m'mimba, kukulitsa kukhuta, ndikuletsa kudya mphamvu.

Caralluma fimbriata, Griffonia simplicifolia, ndipo garcinia cambogia ali ndi mankhwala omwe amathandizira kuwonjezera ma serotonin muubongo, omwe awonetsedwa kuti amachulukitsa kuchuluka kwa mafuta ndikuchepetsa kudya kwa carb.

Pakadali pano, yerba mate, khofi, ndi tiyi wobiriwira ali ndi tiyi kapena khofi wambiri komanso mankhwala ngati EGCG omwe awonetsedwa kuti amachepetsa kudya, amachititsa mahomoni okonda kudya, komanso amalimbitsa kagayidwe kake.

Pomaliza, CLA yasonyezedwa kuti iwonjezere kuwotcha mafuta ndikuchepetsa chilakolako chofuna kudya.

Ngakhale zotsatira zimatha kusiyanasiyana payekha, zowonjezera izi zikuwoneka ngati njira yabwino kwa iwo omwe akuyang'ana njira yachilengedwe yochepetsera thupi.