5 Mafuta Osiyanasiyana Omwe Amagwira Ntchito

Zamkati

• 1. Kafeini
• 2. Green Tiyi Tingafinye
• 3. Mapuloteni ufa
• 4. Sungunuka CHIKWANGWANI
• 5. Yohimbine
• Zowonjezera Zina Zomwe Zingakuthandizeni Kutentha Mafuta
• Zowopsa ndi Zolepheretsa Zowonjezera Mafuta
• Mfundo Yofunika Kwambiri

Zowotcha mafuta ndi zina mwazinthu zotsutsana kwambiri pamsika.

Amanenedwa ngati zowonjezera zowonjezera zomwe zitha kukulitsa kagayidwe kanu, kuchepetsa kuyamwa kwa mafuta kapena kuthandizira thupi lanu kuwotcha mafuta ochulukirapo ().

Opanga nthawi zambiri amawalimbikitsa ngati njira zozizwitsa zomwe zingathetse mavuto anu. Komabe, zotentha mafuta nthawi zambiri zimakhala zopanda ntchito ndipo zitha kukhala zovulaza ().

Izi ndichifukwa choti sizimalamulidwa ndi oyang'anira chakudya ().

Izi zati, zowonjezera zowonjezera zatsimikiziridwa kukuthandizani kuwotcha mafuta ambiri.

Nkhaniyi ikupereka mndandanda wazinthu 5 zabwino kwambiri zokuthandizani kuwotcha mafuta.

1. Kafeini

Caffeine ndi chinthu chomwe chimapezeka kwambiri mu khofi, tiyi wobiriwira ndi nyemba za koko. Ndichinthu chodziwika bwino popangira mafuta owonjezera mafuta - pazifukwa zomveka.

Caffeine imathandizira kuwonjezera kagayidwe kanu ndikuthandizira thupi lanu kuwotcha mafuta (,,).

Kafukufuku akuwonetsa kuti caffeine imatha kupangitsanso kagayidwe kanu kwakanthawi mpaka 16% kupitirira ola limodzi kapena awiri (,,).

Kuphatikiza apo, kafukufuku wambiri wasonyeza kuti caffeine imatha kuthandizira thupi lanu kuwotcha mafuta ochulukirapo ngati mafuta. Komabe, izi zimawoneka ngati zamphamvu mwa anthu owonda kuposa anthu onenepa kwambiri (8,, 10).

Tsoka ilo, kumwa tiyi kapena khofi pafupipafupi kumatha kupangitsa thupi lanu kupilira zovuta zake ().

Kuti mupindule ndi caffeine, simuyenera kutenga chowonjezera.

Ingoyesani kumwa makapu ochepa a khofi wolimba, yemwe ndi gwero labwino kwambiri la khofi ndi mapindu ambiri azaumoyo.

Chidule: Caffeine ikhoza kukuthandizani kuwotcha mafuta powonjezera kagayidwe kanu ndikuthandizani kuwotcha mafuta ochulukirapo ngati mafuta. Mutha kupeza caffeine kuchokera kuzinthu zachilengedwe monga khofi ndi tiyi wobiriwira.

2. Green Tiyi Tingafinye

Ting'onoting'ono tiyi wobiriwira ndimtundu wa tiyi wobiriwira.

Amapereka zabwino zonse za tiyi wobiriwira mu ufa wosalala kapena kapisozi.

Chotsitsa cha tiyi wobiriwira chimakhalanso ndi caffeine komanso polyphenol epigallocatechin gallate (EGCG), onse omwe ndi mankhwala omwe angakuthandizeni kuwotcha mafuta (,).

Kuphatikiza apo, mankhwala awiriwa amathandizana ndipo amatha kukuthandizani kuwotcha mafuta kudzera munjira yotchedwa thermogenesis. Mwachidule, thermogenesis ndi njira yomwe thupi lanu limawotchera mafuta kuti apange kutentha (,,).

Mwachitsanzo, kuwunika kwa maphunziro asanu ndi limodzi kunapeza kuti kumwa kaphatikizidwe ka tiyi wobiriwira ndi caffeine kunathandiza anthu kuwotcha mafuta ena 16% kuposa placebo ().

Pakafukufuku wina, asayansi adayerekezera zovuta za placebo, caffeine komanso kuphatikiza kwa tiyi wobiriwira ndi caffeine pamafuta oyaka.

Adapeza kuti kuphatikiza kwa tiyi wobiriwira ndi tiyi kapena khofi kumawotcha mafuta opitilira 65 patsiku kuposa caffeine yekha ndi ma calories 80 kuposa placebo ().

Ngati mukufuna kukolola zabwino za tiyi wobiriwira, yesani kumwa 250-500 mg patsiku. Izi ziperekanso phindu lofanana ndi kumwa makapu 3-5 a tiyi wobiriwira patsiku.

Chidule: Tingafinye wa tiyi wobiriwira umangokhala wa tiyi wobiriwira. Lili ndi epigallocatechin gallate (EGCG) ndi caffeine, yomwe ingakuthandizeni kuwotcha mafuta kudzera mu thermogenesis.

3. Mapuloteni ufa

Mapuloteni ndi ofunikira modabwitsa pakuwotcha mafuta.

Kudya kwambiri mapuloteni kumatha kukuthandizani kuwotcha mafuta powonjezera kagayidwe kanu ndikuchepetsa chilakolako chanu. Zimathandizanso kuti thupi lanu lizisunga minofu (,,).

Mwachitsanzo, kafukufuku yemwe adachita nawo anthu onenepa kwambiri komanso onenepa kwambiri adapeza kuti chakudya chokhala ndi mapuloteni ambiri chimakhala chogwira ntchito kuwirikiza kawiri kuposa chakudya chama protein chomenyera mafuta ().

Mapuloteni amathanso kuchepetsa chilakolako chanu powonjezera kuchuluka kwama mahomoni okwanira monga GLP-1, CCK ndi PYY, ndikuchepetsa mahomoni amanjala ghrelin (,).

Ngakhale mutha kupeza zomanga thupi zonse zomwe mumafunikira kuchokera ku zakudya zokhala ndi mapuloteni, anthu ambiri amavutikabe kudya mapuloteni okwanira tsiku lililonse.

Mapuloteni othandizira mavitamini ndi njira yabwino yowonjezera kuchuluka kwa mapuloteni.

Zosankha zimaphatikizira whey, casein, soya, dzira ndi hemp mapuloteni ufa. Komabe, ndikofunikira kusankha chowonjezera cha protein chomwe chimakhala ndi shuga wochepa komanso zowonjezera, makamaka ngati mukufuna kuonda.

Kumbukirani kuti ma calories akadali ofunikira. Mapuloteni owonjezera amayenera m'malo mwa zokhwasula-khwasula kapena gawo la chakudya, m'malo mowonjezera pamwamba pazakudya zanu.

Ngati mukuvutika kudya mapuloteni okwanira, yesani kumwa masikono 1-2 (25-50 magalamu) a ufa wapa protein patsiku.

Chidule: Mapuloteni othandizira ndi njira yabwino yowonjezera kuchuluka kwa mapuloteni. Kudya kwambiri mapuloteni kumatha kukuthandizani kuwotcha mafuta powonjezera kagayidwe kanu ndikuchepetsa chilakolako chanu.

4. Sungunuka CHIKWANGWANI

Pali mitundu iwiri yosiyanasiyana ya CHIKWANGWANI - chosungunuka komanso chosasungunuka.

CHIKWANGWANI chosungunuka chimayamwa madzi m'matumbo anu ndikupanga chinthu chowoneka ngati gel ().

Chosangalatsa ndichakuti, kafukufuku wasonyeza kuti ma fiber osungunuka amatha kukuthandizani kuwotcha mafuta pochepetsa chilakolako chanu (,, 27).

Izi ndichifukwa choti fiber yosungunuka imatha kuthandizira kukulitsa kuchuluka kwama mahomoni okwanira monga PYY ndi GLP-1. Zitha kuthandizanso kuchepetsa kuchuluka kwa mahomoni a njala ghrelin (,,).

Kuphatikiza apo, ma fiber osungunuka amathandizira kuchepetsa kutumizidwa kwa michere m'matumbo. Izi zikachitika, thupi lanu limatenga nthawi yochuluka kugaya ndi kuyamwa michere, yomwe imatha kukupangitsani kukhala okhuta kwanthawi yayitali (27).

Kuphatikiza apo, ma fiber osungunuka amathanso kukuthandizani kuwotcha mafuta pochepetsa ma calories omwe mumamwa kuchokera pachakudya.

Pakafukufuku wina, anthu 17 amadya zakudya zamafuta ndi mafuta osiyanasiyana. Zinapeza kuti anthu omwe amadya CHIKWANGWANI chambiri amamwa mafuta ochepa komanso ma calories ochepa kuchokera pazakudya zawo ().

Ngakhale mutha kupeza ulusi wonse wosungunuka womwe mumafuna kuchokera pachakudya, anthu ambiri zimawavuta. Ngati ndi choncho kwa inu, yesani kutenga chowonjezera chosungunuka monga glucomannan kapena mankhusu a psyllium.

Chidule: Zosungunulira zowonjezera zowonjezera zingakuthandizeni kuwotcha mafuta mwa kuchepetsa chilakolako chanu ndipo kungachepetse kuchuluka kwa ma calories omwe mumadya kuchokera ku chakudya. Zina mwazinthu zowonjezera zowonjezera zowonjezera zimaphatikizapo glucomannan ndi mankhusu a psyllium.

5. Yohimbine

Yohimbine ndi chinthu chomwe chimapezeka mu khungwa la Pausinystalia yohimbe, mtengo wopezeka ku Central ndi Western Africa.

Amagwiritsidwa ntchito ngati aphrodisiac, komanso imakhalanso ndi zinthu zomwe zingakuthandizeni kuwotcha mafuta.

Yohimbine imagwira ntchito poletsa zolandilira zotchedwa alpha-2 adrenergic receptors.

Ma receptors awa nthawi zambiri amamanga adrenaline kuti athetse zotsatira zake, zomwe zimalimbikitsa thupi kuwotcha mafuta ngati mafuta. Popeza yohimbine amatseka ma receptors awa, amatha kupititsa patsogolo zotsatira za adrenaline ndikulimbikitsa kuwonongeka kwa mafuta ngati mafuta (,,,).

Kafukufuku m'masewera osewera okwera 20 adapeza kuti kutenga 10 mg ya yohimbine kawiri tsiku lililonse kudawathandiza kukhetsa 2.2% yamafuta amthupi, pafupifupi, m'masabata atatu okha.

Kumbukirani kuti othamangawa anali atatsamira kale, chifukwa chake kuchepa kwa mafuta m'thupi ndikofunikira ().

Komanso, kafukufuku wazinyama awonetsa kuti yohimbine itha kuthandiza kuchepetsa chilakolako ().

Ngakhale zili choncho, zambiri zimafunikira pa yohimbine isanalandiridwe ngati chowonjezera chowotcha mafuta.

Kuphatikiza apo, chifukwa yohimbine imapangitsa kuchuluka kwa adrenaline kukwezeka, kumatha kuyambitsa zovuta zina monga nseru, nkhawa, mantha komanso kuthamanga kwa magazi ().

Itha kugwiranso ntchito ndi mankhwala wamba opatsirana magazi komanso kukhumudwa. Ngati mumamwa mankhwala pazifukwa izi kapena muli ndi nkhawa, mungafune kupewa yohimbine ().

Chidule: Yohimbine itha kukuthandizani kuwotcha mafuta posunga ma adrenaline okwera komanso kutsekereza ma receptor omwe nthawi zambiri amapondereza mafuta. Komabe, zimatha kuyambitsa zovuta zina kwa anthu ena.

Zowonjezera Zina Zomwe Zingakuthandizeni Kutentha Mafuta

Zowonjezera zingapo zitha kukuthandizani kuti muchepetse kunenepa.

Komabe, mwina amakhala ndi zovuta zina kapena alibe umboni wotsimikizira zonena zawo.

Izi zikuphatikiza:

• 5-HTP: 5-HTP ndi amino acid komanso chotsatira cha serotonin ya mahomoni. Zitha kukuthandizani kuwotcha mafuta pochepetsa chilakolako chanu komanso kulakalaka carb. Komabe, amathanso kulumikizana ndi mankhwala okhumudwa (,).
• Synephrine: Synephrine ndi chinthu chomwe chimapezeka kwambiri mu malalanje owawa. Umboni wina ukusonyeza kuti ungakuthandizeni kuwotcha mafuta, koma owerengeka okha ndi omwe amathandizira zotsatira zake (,).
• Nyemba zobiriwira za khofi wobiriwira: Kafukufuku akuwonetsa kuti nyemba za khofi wobiriwira zingakuthandizeni kuwotcha mafuta. Komabe, kafukufuku wothira nyemba za khofi wobiriwira amathandizidwa ndi omwe amapanga, zomwe zitha kuyambitsa kusamvana kwa chidwi (, 43).
• CLA (conjugated linoleic acid): CLA ndi gulu la omega-6 fatty acids omwe angakuthandizeni kuwotcha mafuta. Komabe, zotsatira zake zonse zimawoneka ngati zofooka, ndipo umboniwo ndi wosakanikirana.
• L-carnitine: L-carnitine ndimapangidwe amino acid mwachilengedwe. Kafukufuku wina akuwonetsa kuti itha kukuthandizani kuwotcha mafuta, koma umboni kumbuyo kwake ndiwosakanikirana (,).

Chidule: Pali zowonjezera zina zomwe zingakuthandizeni kuwotcha mafuta, kuphatikiza 5-HTP, synephrine, nyemba zobiriwira za khofi wobiriwira, CLA ndi L-carnitine. Komabe, aliyense ali ndi malire.

Zowopsa ndi Zolepheretsa Zowonjezera Mafuta

Zakudya zamafuta zamafuta zimapezeka ponseponse ndipo ndizosavuta kuzipeza.

Komabe, nthawi zambiri samachita mogwirizana ndi zonena zawo zazikulu ndipo amatha kuwononga thanzi lanu ().

Izi ndichifukwa choti zowonjezera mafuta sizifunikira kuvomerezedwa ndi Food and Drug Administration asanafike pamsika.

M'malo mwake, ndiudindo wopanga kuti awonetsetse kuti zowonjezerazo zikuyesedwa kuti zisawonongeke komanso kuti zisawonongeke ().

Tsoka ilo, pakhala pali milandu yambiri yamafuta owonjezera amafuta omwe amachotsedwa pamsika chifukwa adadetsedwa ndi zosakaniza zoyipa ().

Kuphatikiza apo, pakhala pali milandu yambiri yomwe zowonjezera zowononga zimayambitsa zovuta zina monga kuthamanga kwa magazi, stroko, khunyu komanso imfa ().

Pazowoneka bwino, zowonjezera zachilengedwe zomwe zatchulidwa pamwambazi zingakuthandizeni kuwotcha mafuta mukawonjezerapo chizolowezi chabwino.

Kumbukirani kuti chowonjezera sichingalolere zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi. Amangokuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kudya.

Chidule: Nthawi zina, oyatsa mafuta amalonda amatha kukhala owopsa, chifukwa samayendetsedwa ndi FDA. Pakhala pali zovuta zowopsa ndi kuipitsidwa ndi zopangira zowopsa.

Mfundo Yofunika Kwambiri

Kumapeto kwa tsikulo, palibe "mapiritsi amatsenga" amodzi omwe angathetse mavuto anu.

Komabe, njira zambiri zachilengedwe zitha kukuthandizani kuwotcha mafuta ambiri mukaphatikiza zakudya zopatsa thanzi komanso njira zolimbitsa thupi.

Izi zimaphatikizapo caffeine, chotsitsa cha tiyi wobiriwira, zowonjezera mavitamini, zowonjezera zosungunulira fiber ndi yohimbine.

Zina mwazi, caffeine, tiyi wobiriwira komanso zowonjezera zomanga thupi ndizomwe zingakuthandizeni kwambiri kuwotcha mafuta.