Izithambisi Ezilishumi Zokulangazelela Ukudla Ezikusiza Ukwehlisa Isisindo

-Delile

• 1. I-Fenugreek
• Isikali
• 2. IGlucomannan
• Isikali
• 3. I-Gymnema sylvestre
• Isikali
• 4. IGriffonia simplicifolia (5-HTP)
• Isikali
• 5. ICaralluma fimbriata
• Isikali
• 6. Khipha itiye eluhlaza
• Isikali
• 7. I-linoleic acid ehlanganisiwe
• Isikali
• 8. Garcinia cambogia
• Isikali
• 9. Yerba mate
• Isikali
• 10. Ikhofi
• Isikali
• Okubalulekile

Kunemikhiqizo eminingi yokwehlisa isisindo emakethe.

Zisebenza ngezindlela ezehlukene, kungaba ngokunciphisa isifiso sakho sokudla, ukuvimba ukumuncwa kwezakhi ezithile zomzimba, noma ukwandisa inani lama-calories owashisayo.

Lo mbhalo ugxile kumakhambi emvelo nezitshalo eziboniswe ukukusiza ukuthi udle ukudla okuncane ngokunciphisa isifiso sokudla, ukukhulisa imizwa yokugcwala, noma ukunciphisa izifiso zokudla.

Nawa ama-suppressants aphezulu we-10 wemvelo wokudla angakusiza ulahlekelwe isisindo.

1. I-Fenugreek

UFenugreek umuthi ovela emndenini we-legume. Izinhlamvu, ngemuva kokomiswa nokugaywa, ziyingxenye esetshenziswa kakhulu kulesi sitshalo.

Imbewu iqukethe i-fiber engu-45%, iningi layo elingancibiliki. Kodwa-ke, aqukethe nefayibha encibilikayo, kufaka phakathi i-galactomannan ().

Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, i-fenugreek ikhonjisiwe ukuthi inikezela ngezinzuzo zezempilo, njengokulawulwa kukashukela egazini, ukunciphisa i-cholesterol, nokulawulwa kwesifiso sokudla (,,).

I-Fenugreek isebenza ngokunciphisa isisu ukukhipha nokubambezela ukumunca i-carb namafutha. Lokhu kuhumusha ekwehleni kwesifiso sokudla kanye nasekulawuleni kangcono ushukela wegazi.

Ucwaningo lwabantu abangu-18 abanempilo enesisindo sokukhuluphala luthole ukuthi ukusebenzisa ama-gramu ayi-8 e-fenugreek kunciphise isifiso sokudla ngempumelelo ngaphezu kwama-4 amagremu we-fiber kusuka ku-fenugreek. Ababambiqhaza bazizwe begcwele futhi badla kancane esidlweni esilandelayo ().

Ngaphezu kwalokho, kubonakala sengathi i-fenugreek ingasiza abantu ukuthi banciphise ukudla kwabo okunamafutha.

Isibonelo, ucwaningo olulodwa lwamadoda ayi-12 anempilo lubonise ukuthi ukuthatha ama-gramu ayi-1.2 we-fenugreek seed extract kunciphise ukuthathwa kwamafutha nsuku zonke ngo-17%. Kuphinde kwehlise ukungena kwabo kwekhalori lansuku zonke cishe nge-12% ().

Ngokwengeziwe, ukubuyekezwa kwezifundo eziyi-12 ezilawulwa ngokungahleliwe kutholakale ukuthi i-fenugreek inezakhiwo zokwehlisa ushukela- ne-cholesterol ().

Ucwaningo lukhombisile ukuthi i-fenugreek iphephile futhi inemiphumela engemihle (noma).

Isikali

• Imbewu yonke. Qala ngamagremu ama-2 bese ufinyelela ku-5 amagremu, njengoba kubekezelelwe.
• I-Capsule. Qala ngomthamo ongu-0.5-gram bese ukhuphukela ku-1 gram ngemuva kwamasonto ambalwa uma ungatholi imiphumela emibi.

Imbewu ye-Fenugreek iqukethe i-galactomannan fiber. Le fibre encibilikayo isiza ekwehliseni isifiso sokudla ngokwandisa amazinga okugcwala, inciphise ukuphuma kwesisu, nokubambezela ukumunca i-carb namafutha.

2. IGlucomannan

Ukwengeza ukungena kwakho kwe-fiber kuyindlela enhle yokulawula isifiso sokudla futhi ulahlekelwe isisindo ().

Kwizintambo ezincibilikayo ezaziwa kakhulu, i-glucomannan ibonakala iyona ephumelela kakhulu ekwehliseni isisindo. Kokubili kunciphisa isifiso sokudla futhi kunciphise ukudla (,,).

IGlucomannan nayo iyakwazi ukumunca amanzi futhi ibe yijelic viscous, engadlula ukugaya futhi ifike kukholoni ngokungashintshi ().

Impahla yokuqunjelwa kweglucomannan isiza ekukhuthazeni imizwa yokugcwala nokubambezeleka kokuphela kwesisu, okungasiza ukunciphisa ukudla kanye nokusiza ukunciphisa umzimba (,,).

Kwesinye isifundo, abantu abangama-83 abanesisindo esikhuluphele babhekana nokwehla okukhulu kwesisindo somzimba namafutha ngemuva kokuthatha isengezo esiqukethe amagremu ama-3 e-glucomannan kanye nama-300 mg we-calcium carbonate izinyanga ezimbili ().

Esifundweni esikhudlwana, ababambiqhaza abayi-176 abanesisindo esiningi ngokweqile babehlelwe ngokungahleliwe ukuthola izithasiselo ezintathu ezihlukene ze-glucomannan noma i-placebo ngenkathi bekudla okunomkhawulo wekhalori.

Labo abathola noma yiziphi izithasiselo ze-glucomannan bahlangabezane nokwehla kwesisindo okukhulu uma kuqhathaniswa nalabo abathatha i-placebo ().

Ngaphezu kwalokho, i-glucomannan ingasiza ekwehliseni ukumuncwa kwamaprotheni namafutha, yondle amabhaktheriya anobungane esiswini, isize ukulawula amazinga kashukela egazini, futhi inciphise inani eliphelele kanye ne-LDL (bad) cholesterol (,,).

IGlucomannan ibhekwa njengephephile futhi ngokuvamile ibekezelela kahle. Kodwa-ke, ingaqala ukwanda ngaphambi kokufinyelela esiswini, ikwenze kube ingozi yokuchofoza. Ngakho-ke, kubalulekile ukukuthatha ngengilazi eyodwa kuya kwezimbili zamanzi noma olunye uketshezi ().

Isikali

Qala ku-1 gram kathathu ngosuku, imizuzu eyi-15 kuya ehoreni eli-1 ngaphambi kokudla ().

IGlucomannan ingenye yezinhlobo ze-fiber eziphumelela kakhulu zokwehlisa isisindo. Le fayibha encibilikayo yakha ijeli ene-viscous, ebambezela ukumunca amafutha kanye ne-carb. Lapho ithathwa ngaphambi kokudla, ingasiza ekunciphiseni ukudla.

3. I-Gymnema sylvestre

I-Gymnema sylvestre ngumuthi owaziwa kakhulu ngezindawo zawo zokulwa nesifo sikashukela. Noma kunjalo, futhi kungasiza ekulahlekelweni kwesisindo.

Izinhlanganisela zayo ezisebenzayo, ezaziwa njenge-gymnemic acid, zikhonjisiwe ukuvimba ubumnandi bokudla. Ngamanye amagama, kudla I-Gymnema sylvestre inganciphisa ukunambitheka koshukela emlonyeni futhi ilwe nezifiso zoshukela (,).

Eqinisweni, isifundo esivivinye imiphumela ye- I-Gymnema sylvestre kubantu ababezila ukudla bathola ukuthi labo abakuthathayo babenamazinga aphansi okudla futhi babenamathuba amaningi okunciphisa ukudla kwabo, uma kuqhathaniswa nalabo abangazange bathathe isengezo ().

Ngokufanayo, ama-acids e-gymnemic angabopha izamukeli zikashukela emathunjini, zivimbele ukumuncwa koshukela egazini. Lokhu kungasiza ukugcina amazinga kashukela aphansi futhi uvikele ukugcinwa kwe-carb njengamafutha ().

Izifundo ezimbalwa zezilwane nazo zisekela ithonya le- I-Gymnema sylvestre ngesisindo somzimba nokumuncwa kwamafutha (,).

Olunye lwezifundo lukhombisile ukuthi lesi sithasiselo sisize izilwane ukuthi zigcine isisindo sazo ngenkathi zondliwa ngokudla okunamafutha amaningi amasonto ayi-10 ().

Olunye ucwaningo lukhombisile lokho I-Gymnema sylvestre kungavimba ukugaywa kwamafutha futhi kukhulise ukuphuma kwawo emzimbeni ().

Zama njalo ukusebenzisa lezi zithasiselo ngokudla, ngoba ukungakhululeki okuncane kwesisu kungenzeka uma kuthathwa esiswini esingenalutho.

Isikali

• I-Capsule. Thatha ama-100 mg izikhathi eziyi-3-4 nsuku zonke.
• Impuphu. Qala ngamagremu ama-2 bese unyukela kuma-4 amagremu uma ingekho imiphumela emibi etholakele.
• Itiye. Bilisa amaqabunga imizuzu engu-5 bese uvumela umqansa imizuzu eyi-10-15 ngaphambi kokuphuza.

I-Gymnema sylvestre umuthi ongasiza ukwehlisa izifiso zikashukela. Izinhlanganisela zayo ezisebenzayo zingakusiza ukuthi udle ukudla okumbalwa okushukela, wehlise ukumuncwa koshukela egazini, futhi uvimbe nokugayeka kwamafutha.

4. IGriffonia simplicifolia (5-HTP)

IGriffonia simplicifolia isitshalo esaziwa ngokuba ngomunye wemithombo engcono kakhulu yemvelo ye-5-hydroxytryptophan (5-HTP).

I-5-HTP iyinhlanganisela eguqulwa ibe yi-serotonin ebuchosheni. Ukwanda kwamazinga e-serotonin kukhonjisiwe ukuthonya ubuchopho ngokucindezela isifiso ().

Ngakho-ke, i-5-HTP isiza ukulahleka kwesisindo ngokusiza ukwehlisa amazinga we-carb kanye nendlala (,).

Esifundweni esisodwa esingahleliwe, abesifazane abangama-20 abanempilo abakhuluphele ngokweqile batholile IGriffonia simplicifolia khipha okuqukethe i-5-HTP noma i-placebo amasonto ama-4.

Ekupheleni kocwaningo, iqembu lokwelashwa lithole ukwanda okuphawulekayo emazingeni okugcwala nokuncipha okhalweni nasengalweni yezingalo ().

Olunye ucwaningo luphenye umphumela wokwakheka okuqukethe i-5-HTP ekudleni kwabesifazane abangama-27 abanempilo abanesisindo esikhuluphele.

Imiphumela ikhombise ukuthi iqembu lokwelashwa lithole inkanuko ephansi, ukukhuphuka kwamazinga okugcwala, kanye nokwehla okukhulu kwesisindo esikhathini esingamasonto ayi-8 ().

Kodwa-ke, ukwesekwa nge-5-HTP kubonakala kukhiqiza isicanucanu kanye nokungakhululeki esiswini ngesikhathi sokusetshenziswa isikhathi eside ().

Izithasiselo ze-5-HTP nazo zingakhuphula ubungozi be-serotonin syndrome uma zihlangene nezidambisi ezithile zokulwa. Akufanele uthathe i-Griffonia simplicifolia noma ama-5-HTP supplements ngaphandle kokubonisana nomhlinzeki wakho wezokunakekelwa kwempilo ().

Isikali

Izithasiselo ze-5-HTP mhlawumbe ziyimpumelelo yokunciphisa inkanuko kune IGriffonia simplicifolia, unikezwe ukuthi i-5-HTP iyinhlanganisela eyinhloko esebenzayo kuleli khambi.

Imithamo yebanga le-5-HTP kusuka ku-300-500 mg, ithathwa kanye ngosuku noma ngemithamo ehlukanisiwe. Kunconywa ukuyithatha ngokudla ukuze wandise imizwa yokugcwala.

IGriffonia simplicifolia isitshalo esicebile ku-5-HTP. Le nhlanganisela iguqulwa ibe yi-serotonin ebuchosheni, eboniswe ukuthi yehlisa isifiso sokudla futhi yehlisa nokudla kwe-carb.

5. ICaralluma fimbriata

UCaralluma fimbriata umuthi osetshenziselwe ngokwesiko ukucindezela isifiso sokudla nokuthuthukisa ukukhuthazela ().

Kukholakala ukuthi izinhlanganisela ku UCaralluma fimbriata kungakhuphula ukusakazwa kwe-serotonin ebuchosheni, okukhonjisiwe ukuthi kunciphisa ukudla kwe-carb futhi kucindezela isifiso sokudla (,,,).

Ucwaningo olulodwa kubantu abadala abangama-50 abakhuluphele ngokweqile lubonise ukuthi ukuthatha i-1 gram ye UCaralluma fimbriata Ukukhishwa izinyanga ezi-2 kuholele ekwehliseni isisindo ngo-2.5%, ngenxa yokwehla okukhulu kwesifiso sokudla ().

Olunye ucwaningo lunikeze abantu abangama-43 abakhuluphele ngokweqile ngama-500 mg we UCaralluma fimbriata kabili ngosuku amasonto ayi-12, eceleni kokudla okulawulwayo nokuvivinya umzimba. Kutholakale ukuthi bathola ukuncipha okukhulu kumjikelezo okhalweni nesisindo somzimba ().

Ngokwengeziwe, olunye ucwaningo lubheke abantu abane-Prader-Willi syndrome, isimo sempilo esiholela ekudleni ngokweqile. Ababambiqhaza baphathwa ngemithamo ye-250, 500, 750 noma i-1,000 mg ye- UCaralluma fimbriata khipha noma i-placebo amasonto ama-4.

Iqembu elithatha umthamo ophakeme kunawo wonke - i-1,000 mg ngosuku - lithole amazinga aphansi kakhulu esifiso sokudla kanye nokwehliswa kokudla ukudla ngasekupheleni kocwaningo ().

UCaralluma fimbriata i-extract ayinayo imiphumela emibi ebhaliwe ().

Isikali

Kunconywa ngemithamo ye-500 mg kabili ngosuku okungenani inyanga engu-1.

UCaralluma fimbriata umuthi ongasiza ukunciphisa amazinga esifiso sokudla. Kuhlanganiswe nokuvivinya umzimba nokudla okulawulwa ikhalori, UCaralluma fimbriata kukhonjisiwe ukukhuthaza ukunciphisa umzimba.

6. Khipha itiye eluhlaza

Ukukhishwa kwetiye eluhlaza kuye kwaboniswa ukuthi kuyasebenza ekunciphiseni isisindo, ngaphezu kokunikeza ezinye izinzuzo eziningi zezempilo ().

Itiye elihlaza linezinhlanganisela ezimbili ezifaka isandla ezakhiweni zalo zokwehlisa isisindo - i-caffeine namakatekhini.

I-caffeine iyisikhuthazi esaziwayo esandisa ukushisa kwamafutha futhi sicindezele isifiso sokudla (,).

Okwamanje, ama-catechins, ikakhulukazi i-epigallocatechin gallate (EGCG), akhonjisiwe ukukhulisa imetabolism nokunciphisa amafutha ().

Ukuhlanganiswa kwe-EGCG ne-caffeine ekukhipheni itiye eliluhlaza kusebenza ndawonye ukwenza umzimba uphumelele ngokwengeziwe ekushiseni ama-calories, okungaholela ekunciphiseni isisindo (,).

Eqinisweni, ucwaningo lwabantu abayi-10 abanempilo lubonise ukwanda okungu-4% kwama-calories ashisiwe ngemuva kokudla inhlanganisela ye-EGCG ne-caffeine ().

Yize lungekho ucwaningo mayelana nezici zokuncishiswa kwesifiso sokukhishwa kwetiye eluhlaza kubantu, kubonakala sengathi itiye eliluhlaza ngokuhlangana nezinye izithako linganciphisa isifiso sokudla (,).

Itiye eliluhlaza litholakale liphephile ngemithamo efinyelela kuma-800 mg we-EGCG. Imithamo ephakeme ye-1,200 mg ye-EGCG ixhunyaniswe nesicanucanu ().

Isikali

Umthamo onconywayo wetiye eluhlaza ene-EGCG eqinisekisiwe njengesithako sayo esiyinhloko ngu-250-500 mg ngosuku.

I-green tea extract iqukethe i-caffeine nama-catechins, angakhuphula umzimba, ashise amanoni, futhi asize ukwehlisa isisindo. Ukuhlanganisa ukukhishwa kwetiye eluhlaza nezinye izithako kunganciphisa amazinga okudla futhi kunciphise ukudla.

7. I-linoleic acid ehlanganisiwe

IConjugated linoleic acid (CLA) wuhlobo lwamafutha asetshenziswayo atholakala ngokwemvelo kweminye imikhiqizo yezilwane ezinamafutha. Kuyathakazelisa ukuthi inezinzuzo eziningana zezempilo ezifakazelwe ().

I-CLA ikhonjisiwe ukuthi isiza ekwehliseni isisindo ngokwanda kokushiswa kwamafutha, ukuvimba ukukhiqizwa kwamafutha, nokukhuthaza ukuwohloka kwamafutha (,,,).

Ucwaningo lukhombisa ukuthi i-CLA ibuye inyuse imizwa yokugcwala futhi yehlise nesifiso sokudla ().

Ucwaningo lukhombisile ukuthi abantu abangama-54 banikezwe ama-gramu angu-3.6 we-CLA ngosuku amasonto ayi-13 babenenkanuko yokudla ephansi namazinga okugcwala kakhulu kunalabo abathatha i-placebo. Kodwa-ke, lokhu akuzange kuthinte ukuthi ababambiqhaza bokudla basebenzise malini ().

Ngaphezu kwalokho, i-CLA ibonakala isiza ukunciphisa amafutha omzimba. Ukubuyekezwa kwezifundo eziyi-18 kuphethe ngokuthi ukuthatha amagremu angu-3.2 we-CLA ngosuku kubonakala kunciphisa amafutha omzimba ().

Izifundo zibheka ukuthi i-CLA iphephile, futhi azikho izehlakalo ezimbi ezibikwe ngemithamo efinyelela kuma-6 gram ngosuku (,).

Isikali

Umthamo wansuku zonke onconywayo ungama-3-6 amagremu. Kufanele kuthathwe ngokudla.

I-linoleic acid ehlanganisiwe ingamafutha adluliswayo anezinzuzo zokunciphisa ukucindezela. I-CLA ikhonjisiwe ukuthi inyusa ukusha kwamafutha futhi ivimba ukumuncwa kwamafutha.

8. Garcinia cambogia

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

Ikhasi lalesi sithelo liqukethe ukugxila okuphezulu kwe-hydroxycitric acid (HCA), okufakazelwa ukuthi inezindawo zokwehlisa isisindo (,).

Ucwaningo lwezilwane lukhombisile ukuthi izithasiselo ze-garcinia cambogia zinganciphisa ukudla (52, 53).

Ngaphezu kwalokho, izifundo zabantu zikhombisa ukuthi i-garcinia cambogia inciphisa ukudla, ivimba ukukhiqizwa kwamafutha, futhi yehlise isisindo somzimba ().

Kubukeka sengathi i-garcinia cambogia nayo ingakhuphula amazinga e-serotonin, asebenza kuma-receptors obuchopho aphethe amasiginali okugcwala. Njengomphumela, ingahle icindezele isifiso sokudla (, 55,).

Kodwa-ke, ezinye izifundo zithole ukuthi i-garcinia cambogia ayinciphisi isifiso sokudla noma isize ukunciphisa isisindo. Ngakho-ke, imiphumela ingahluka ngakunye ().

I-Garcinia cambogia ibonakala iphephile ngemithamo efinyelela kuma-2,800 mg we-HCA ngosuku. Kodwa-ke, eminye imiphumela emibi, enjengokuphathwa yikhanda, ukuqubuka kwesikhumba, nokucasula esiswini kuye kwabikwa (,).

Isikali

I-Garcinia cambogia inconywa ngemithamo ye-500 mg ye-HCA. Kufanele kuthathwe imizuzu engama-30-60 ngaphambi kokudla.

I-Garcinia cambogia iqukethe i-hydroxycitric acid (HCA). I-HCA ikhonjisiwe ukuthi isiza ukukhulisa amazinga e-serotonin, angahle athuthukise amazinga okugcwala. Kodwa-ke, ezinye izifundo azibonisi imiphumela ebalulekile evela kulesi sengezo.

9. Yerba mate

I-Yerba mate isitshalo esidabuka eNingizimu Melika. Iyaziwa ngezindawo zayo ezandisa amandla.

Ucwaningo lwezilwane lukhombisile ukuthi ukusebenzisa i-yerba mate esikhathini esingamasonto ama-4 kunciphise kakhulu ukudla namanzi nokuncipha kwesisindo (,).

Ucwaningo olulodwa kumagundane lukhombisile ukuthi ukusetshenziswa kwesikhathi eside kwe-yerba mate kusize ekwehliseni isifiso sokudla, ukudla, kanye nesisindo somzimba ngokwandisa i-peptide 1 efana ne-glucagon (GLP-1) namazinga e-leptin ().

I-GLP-1 iyinhlanganisela eyenziwe emathunjini elawula isifiso sokudla, kuyilapho i-leptin iyi-hormone ephethe ukukhombisa ukugcwala. Ukunyusa amazinga abo kuholela endlaleni encane.

Olunye ucwaningo luye lwabonisa nokuthi i-yerba mate, ngokuhlangana nezinye izithako, ingasiza ekwehliseni indlala nesifiso sokudla (,).

Eqinisweni, ucwaningo lwabesifazane abayi-12 abaphilile lubonise ukuthi ukuthatha amagremu ama-2 we-yerba mate ngaphambi kokwenza isivivinyo sokuhamba ngebhayisikili seminithi engama-30 kunciphise isifiso sokudla futhi kukhuphule nemetabolism, ukugxila, namazinga wamandla ().

Umlingani we-Yerba ubonakala ephephile futhi akenzi imiphumela emibi kakhulu ().

Isikali

• Itiye. Phuza izinkomishi ezi-3 (330 ml lilinye) nsuku zonke.
• Impuphu. Thatha u-1-1.5 amagremu ngosuku.

I-Yerba mate isitshalo esaziwa ngezindawo zaso ezandisa amandla. Kukhonjisiwe ukuthi kusiza ukukhulisa i-peptide 1 efana ne-glucagon (GLP-1) namazinga e-leptin. Zombili lezi zinhlanganisela zingakhuphula amazinga okugcwala futhi zinciphise ukudla.

10. Ikhofi

Ikhofi ngesinye seziphuzo ezisetshenziswa kakhulu emhlabeni. Ikhofi nokuhlushwa kwalo okuphezulu kwe-caffeine kuyaziwa ukuthi kunezinzuzo eziningi zezempilo ().

Ucwaningo kukhofi lukhombisa ukuthi lungasiza ekwehliseni isisindo ngokwanda kokusha kwekhalori nokwephuka kwamafutha (,).

Ngokwengeziwe, ikhofi lingasiza ekwehliseni isifiso sokudla, ngaleyo ndlela lisize ukuncipha. Kubukeka sengathi ukumunca i-caffeine amahora angu-0.5-4 ngaphambi kokudla kungathinta ukuphuma kwesisu, ama-hormone esifiso sokudla, kanye nemizwa yendlala ().

Ngaphezu kwalokho, ukuphuza ikhofi kungenza abantu bangabi namathuba amancane okudla kakhulu ngesikhathi sokudla okulandelayo nangosuku lonke, uma kuqhathaniswa nokungawuphuzi ().

Kuyathakazelisa ukuthi le miphumela ingahluka kwabesilisa nabesifazane. Ucwaningo oluthile lukhombisile ukuthi ukusebenzisa ama-300 mg we-caffeine kuholele ekwehliseni okungama-22% kokudla kwamakholori kwabesilisa, kanti lokhu akuzange kuthinte ukutholwa kwekhalori kwabesifazane (71).

Ngaphezu kwalokho, ezinye izifundo azitholanga imiphumela emihle ekwehliseni isifiso sokudla kusuka ku-caffeine (,).

I-caffeine ingakusiza nokuthi ukhulise imetabolism yakho kuze kufike ku-11% futhi wandise ukushiswa kwamafutha kufika kuma-29% kubantu abanciphile (,,).

Noma kunjalo, qaphela ukuthi ukudla nge-caffeine okungu-250 mg noma ngaphezulu kungakhuphula umfutho wegazi kwabanye abantu ().

Isikali

Inkomishi eyodwa yekhofi elenziwe njalo iqukethe cishe i-95 mg ye-caffeine (77).

Imithamo ye-200 mg ye-caffeine, noma cishe izinkomishi ezimbili zekhofi ejwayelekile, imvamisa isetshenziselwa ukunciphisa umzimba. Ucwaningo ngokuvamile lisebenzisa imithamo ka 1.8-2.2.7 mg ngophawundi (4-6 mg ngekhilogremu) wesisindo somzimba ngamunye.

Noma kunjalo, le mithamo ingaxhomeka kumuntu ngamunye nakunoma yimiphi imiphumela engemihle engaba khona.

Ikhofi likhonjisiwe ukuthi linciphisa isifiso sokudla, libambezela ukukhipha isisu, futhi linomthelela kumahomoni esifiso sokudla, konke lokho okungakusiza ukuthi udle kancane. I-caffeine nayo ikhonjisiwe ukuthi ikhulisa ukusha kwamafutha nokusiza ekunciphiseni isisindo.

Okubalulekile

Amakhambi athile nezitshalo sekufakazelwe ukuthi kukhuthaza ukunciphisa umzimba.

Zisebenza ngokwehlisa isifiso sokudla, zikhuphule amazinga okugcwala, zinciphise ukukhipha isisu, zivimbe ukumuncwa kwezakhi zomzimba, futhi zithonye namahomoni esifiso sokudla.

Imicu encibilikayo efana ne-fenugreek ne-glucomannan kuhle ekubambezeleni ukukhipha isisu, ukukhulisa ukugcwala, nokuvimbela ukudla amandla.

UCaralluma fimbriata, IGriffonia simplicifolia, Futhi i-garcinia cambogia iqukethe izinto ezisiza ukukhulisa amazinga e-serotonin ebuchosheni, okukhonjiswe ukuthi kukhulisa amazinga okugcwala futhi kwehlise nokudla kwe-carb.

Okwamanje, i-yerba mate, ikhofi, kanye netiye eluhlaza okotshani kucebile ku-caffeine nezinhlanganisela ezifana ne-EGCG okukhonjiswe ukuthi kunciphisa ukudla, kuthonya ama-hormone esifiso sokudla, futhi kukhulisa imetabolism.

Okokugcina, i-CLA ikhonjisiwe ukuthi inyusa ukusha kwamafutha futhi yehlisa namazinga okudla.

Ngenkathi imiphumela ingahluka ngakunye, lezi zithasiselo zibonakala ziyindlela enhle kulabo abafuna ukuthatha indlela yemvelo yokwehlisa isisindo.