Ukunciphisa amafutha kunzima kubantu abaninzi kuba kufuna umsebenzi onzima, ukuzinikela kunye nexesha ejimini ukuze ubone iziphumo.
Nangona kunjalo, ezinye izongezo zinokukunceda unciphise umzimba kwaye ufikelele kwiinjongo zakho, nokuba kukuhambelana nokuzivocavoca kwakho okanye njengendlela yokuphucula imetabolism yakho.
Ngoko ke masithethe ngezongezo ezintandathu ezilungileyo zokunciphisa umzimba – i-caffeine,isicatshulwa seti eluhlaza, i-CLA, i-whey protein isolate,i-Garcinia Cambogia Extractkunyei-capsaicin.
I-Caffeine yenye yezona zongezo zokunciphisa umzimba ezidumileyo kuba inokunceda ekunciphiseni inkanuko yokutya nokunyusa amanqanaba amandla. Ezi mbewu, amagqabi, kunye neembotyi zineempawu zokuvuselela ezinokunceda ekunciphiseni ubunzima ngokunyusa i-thermogenesis (inkqubo yokuvelisa ubushushu emzimbeni enceda ekutshiseni iikhalori ezingaphezulu), ngoko ke xa ujonga izongezo zokunciphisa umzimba ezicetyiswayo, usenokuba uyazi ukuba uninzi lwazo lune-caffeine. Abantu abaninzi bafumana i-caffeine yabo kwikofu, kodwa ukuyithatha ngendlela yokongeza kuluncedo ngakumbi kuba uyazi kakuhle ukuba ufumana malini.
Ikomityi yekofu inamalunga ne-95-200mg yecaffeine, kwaye nangona idosi ecetyiswayo imalunga ne-200-400mg ngosuku, icaffeine eninzi inokubangela iziphumo ebezingalindelekanga ezifana novalo kunye nokuxhalaba, ngoko ke kungcono ukuqala ngedosi ephantsi uze uyinyuse kancinci kancinci njengoko kufuneka.
Isicatshulwa seti eluhlazasesinye isongezo esidumileyo sokunciphisa umzimba kuba siphezulu kwii-catechins, ii-antioxidants ezinamandla ezinokunyusa imetabolism yakho. Olunye uphando lufumanise ukuba i-green tea extract ikwazile ukunyusa i-oxidation yamafutha nge-17%, ngaloo ndlela inyusa iindleko zamandla nge-4%.
Idosi ecetyiswayo ye-green tea extract imalunga ne-250-500 mg ngosuku, kungcono ngaphambi kokutya, kuba inokunceda ekunciphiseni umnqweno wokutya. Kwelinye icala, i-green tea extract eninzi inokubangela iziphumo ebezingalindelekanga ezifana nokucaphuka nokuhlanza, ngoko ke qiniseka ukuba uyayinyamezela le nto kwaye uqale ngedosi ephantsi ngaphambi kokuba uyinyuse.
I-CLA yi-fatty acid (i-omega-6 fatty acid) efumaneka kwinyama nakwiimveliso zobisi ebonakaliswe ukuba ikhuthaza ukwehla kobunzima ngokunciphisa amafutha emzimbeni kunye nokwandisa ubunzima bemisipha. I-CLA ibonakaliswe ukuba inciphisa amafutha emzimbeni nge-3-5% kwiinyanga ezintandathu, nto leyo ibalulekileyo, ingakumbi xa kuthelekiswa nezinye izongezo.
Idosi ecetyiswayo ye-CLA imalunga ne-3-6 grams ngosuku, kungcono xa usitya. Izongezo ze-CLA zihlala zifika zikwimo ye-capsule, ngoko ke qiniseka ukuba uthatha inani elichanekileyo lee-capsules ngosuku njengoko kuyalelwe kwimveliso.
I-Whey protein isolate ephuma kubisi yenye yezona zinto zidumileyo kumadoda afuna ukwakha izihlunu nokunciphisa amafutha. I-Whey protein isolate yiproteni ecoca ngokukhawuleza, oko kuthetha ukuba inokunceda ekulungiseni nasekukhuleni kwezihlunu, kwaye ikwanexabiso eliphezulu lebhayoloji (BC), oko kuthetha ukuba ifunxwa lula ngumzimba.
I-Whey protein isolate idla ngokuthathwa njengomgubo, idosi ecetyiswayo imalunga nama-20-30 grams ngosuku. I-Whey protein isolate ingcono xa ithathwa emva kokuzilolonga kuba inceda ekulungiseni nasekuqiniseni izihlunu, kodwa ingasetyenziswa nangaphambi kokuba ulale ukuthintela ukuqhekeka kwezihlunu ngelixa ulele.
I-Garcinia cambogia extractsisongezelelo esidumileyo sokunciphisa umzimba kuba siphezulu kwi-hydroxycitric acid (HCA), ikhompawundi ekwakhuthaza ukunciphisa umzimba. Esi sithako sisenokungaze sivakale, kodwa i-HCA yiyo enika iGarcinia Cambogia amandla ayo okunciphisa umzimba. I-Hydroxycitric acid isebenza ngokuthintela i-enzyme citrate lyase, enoxanduva lokuguqula iicarbohydrate zibe ngamafutha.
Idosi ecetyiswayo yei-Garcinia Cambogia Extractmalunga ne-500-1000 mg ngosuku, kungcono ngaphambi kokutya.
Okokugqibela, ipepile yecayenne luhlobo lwepepile yetshili equlethe i-capsaicin, into ebonakalisiweyo ukuba ikhuthaza ukunciphisa umzimba.I-Capsaicinyi-compound ekhuthaza ubushushu bomzimba, oko kuthetha ukuba inokunceda ukonyusa ubushushu bomzimba kunye nokukhawulezisa imetabolism, kodwa inokubangela neziphumo ebezingalindelekanga ezifana ne-heartburn kunye ne-indigestion, ngoko ke qiniseka ukuba uqala ngedosi ephantsi kwaye kancinci kancinci wongeze njengoko kufuneka.
Iipepile zeChili zihlala zithathwa njengomgubo, umlinganiselo ocetyiswayo umalunga ne-1-2 grams ngosuku. Ungafumana nezongezo zecapsaicin ezihlala ziqulathe i-500-1000mg yecapsaicin ngekhaphu nganye.
Nazi izongezo ezintandathu ezidumileyo ezinokukunceda unciphise amafutha emzimbeni, kodwa khumbula ukuqala ngeedosi ezisezantsi uze unyuse kancinci kancinci njengoko kufuneka, kwaye ujonge nomboneleli wakho wezempilo ngaphambi kokuba uthathe naziphi na izongezo ezintsha, ingakumbi ukuba uneengxaki zempilo.