Ukulahlekelwa ngamanqatha kulucelomngeni kubantu abaninzi kuba kuthatha umsebenzi onzima, ukuzinikela kunye nexesha kwindawo yokuzivocavoca ukuze ubone iziphumo.
Nangona kunjalo, ezinye izongezo zinokukunceda unciphise umzimba kwaye ufikelele kwiinjongo zakho, nokuba kuhambelana nokusebenza kwakho okanye njengendlela yokunyusa imetabolism yakho.
Ke makhe sixoxe ngezona zincedisi zintandathu zingcono zokwehla kobunzima-icaffeine,isicatshulwa seti eluhlaza, CLA, whey protein yodwa,i-garcinia cambogia extract, kwayecapsaicin.
I-caffeine yenye yezongezo ezithandwa kakhulu zokunciphisa umzimba kuba inokunceda ukucinezela ukutya kunye nokunyusa amanqanaba amandla. Ezi mbewu, amagqabi, kunye neembotyi zineempawu ezivuselelayo ezinokunceda ekulahlekeni kobunzima ngokwandisa i-thermogenesis (inkqubo yokuvelisa ubushushu bomzimba enceda ukutshisa ii<em>calories ezingaphezulu), ngoko xa ujonge izongezo ezicetyiswayo zokunciphisa umzimba, unokwazi ukuba uninzi lwazo luqulathe. icaffeine. Abantu abaninzi bafumana ikofu yabo kwikofu, kodwa ukuyithatha kwifomu yokongeza kunenzuzo ngakumbi kuba uyazi kakuhle ukuba ufumana malini.
Ikomityi yekofu iqulethe malunga ne-95-200mg ye-caffeine, kwaye ngelixa idosi ekhuthazwayo ijikeleze i-200-400mg ngosuku, i-caffeine eninzi ingabangela iziphumo ebezingalindelekanga ezifana novalo kunye nokuxhalaba, ngoko ke kungcono ukuqala kwidosi ephantsi kwaye unyuke ngokuthe ngcembe. . ngayo njengoko kufuneka.
Isicatshulwa seti eluhlazasesinye isongezelelo sokulahleka kwesisindo esidumileyo kuba siphezulu kwi-catechin, i-antioxidants enamandla enokunyusa imetabolism yakho. Olunye uphononongo lufumene ukuba isicatshulwa seti eluhlaza yakwazi ukunyusa i-oxidation yamafutha nge-17%, ngaloo ndlela yandisa inkcitho yamandla nge-4%.
Idosi ecetyiswayo yesicatshulwa seti eluhlaza imalunga ne-250-500 mg ngosuku, ngokukhethekileyo ngaphambi kokutya, njengoko inokunceda ukunciphisa umdla wokutya. Kwelinye icala, isicatshulwa kakhulu iti eluhlaza kunokubangela iziphumo ebezingalindelekanga ezifana isicaphucaphu kunye nokugabha, ke qiniseka ukuba uyayinyamezela le setha kwaye uqale ngedosi esezantsi phambi kokuba ukwandisa.
I-CLA i-asidi enamafutha (i-omega-6 fatty acid) efumaneka kwinyama kunye neemveliso zobisi eziye zaboniswa ukukhuthaza ukwehla kobunzima ngokunciphisa amafutha omzimba kunye nokwandisa ubunzima bemisipha. I-CLA ibonakaliswe ukunciphisa amafutha omzimba nge-3-5% kwiinyanga ezintandathu, okubalulekileyo, ngakumbi xa kuthelekiswa nezinye izongezo.
Idosi ecetyiswayo ye-CLA imalunga ne-3-6 grams ngosuku, kukhethwa ngokutya. Izongezelelo ze-CLA zihlala zikwifom ye-capsule, ke qiniseka ukuba uthatha inani elichanekileyo lee-capsules ngosuku njengoko kuyalelwe kwimveliso.
Iprotein ye-whey ephuma kubisi yenye yezona zixhaso zidumileyo kumadoda ajonge ukwakha izihlunu kunye nokulahlekelwa ngamafutha. I-Whey protein isolate yiprotheyini yokugaya ngokukhawuleza, oku kuthetha ukuba inokunceda ekulungiseni izihlunu kunye nokukhula, kwaye inexabiso eliphezulu lebhayoloji (BC), elithetha ukuba lifunxwa lula ngumzimba.
I-Whey protein isolate idla ngokuthathwa njengomgubo, idosi ecetyiswayo malunga ne-20-30 grams ngosuku. I-Whey protein isolate ithathwa kakuhle emva kokuzilolonga njengoko inceda ukulungisa kunye nokwakha izicubu zomzimba, kodwa inokuthatyathwa ngaphambi kokulala ukukhusela ukuphuka kwemisipha ngelixa ulele.
Garcinia cambogia extractisongezelelo sokulahlekelwa kwesisindo esithandwayo kuba siphezulu kwi-hydroxycitric acid (HCA), i-compound ekwakhuthaza ukulahleka kwesisindo. Esi sithako sisenokungaviwa, kodwa i-HCA yeyona nto inika i-Garcinia Cambogia amandla ayo okwehla kobunzima. I-Hydroxycitric acid isebenza ngokuthintela i-enzyme citrate lyase, enoxanduva lokuguqula i-carbohydrates ibe ngamafutha.
Umthamo ocetyiswayo wei-garcinia cambogia extractmalunga ne-500-1000 mg ngosuku, ngokukhethekileyo ngaphambi kokutya.
Ekugqibeleni, ipepile yecayenne luhlobo lwepepile yetshilisi equlethe i<em>capsaicin, ikhompawundi eye yabonakala ikhuthaza ukwehla kobunzima bomzimba.Capsaicinyikhompawundi thermogenic, nto leyo ethetha ukuba kunokunceda ukwandisa ubushushu bomzimba kunye nokukhawulezisa imetabolism, kodwa kunokubangela iziphumo ebezingalindelekanga ezifana heartburn kunye ne-indigestion, ngoko qiniseka ukuba uqale ngedosi esezantsi kwaye ngokuthe ngcembe wandise njengoko kufuneka.
I-pepper ye-Chili idla ngokuthathwa njengepowder, i-dose ephakanyisiweyo malunga ne-1-2 grams ngosuku. Unokufumana kwakhona izongezo ze-capsaicin ezihlala ziqulethe i-500-1000mg ye-capsaicin nge-capsule nganye.
Nazi izongezo ezintandathu ezithandwayo ezinokukunceda ukuba ulahle amanqatha omzimba, kodwa khumbula ukuba uqale kwiidosi ezisezantsi kwaye unyuke ngokuthe ngcembe njengoko kufuneka, kwaye ujonge kumboneleli wakho wezempilo ngaphambi kokuba uthathe naziphi na izongezo ezintsha, ngakumbi ukuba uneengxaki zempilo.