Ukulahlekelwa amafutha kuyinselele kubantu abaningi ngoba kuthatha ukusebenza kanzima, ukuzinikela kanye nesikhathi ejimini ukuze ubone imiphumela.
Kodwa-ke, ezinye izithasiselo zingakusiza ulahlekelwe isisindo futhi ufinyelele imigomo yakho, kungaba ngokuhambisana nokusebenza kwakho noma njengendlela yokuthuthukisa umzimba wakho.
Ngakho-ke ake sixoxe ngezithako eziyisithupha ezingcono kakhulu zokwehlisa isisindo - i-caffeine,akhiphe itiye eluhlaza, CLA, whey protein isolate,ukukhishwa kwe-garcinia cambogia, futhii-capsaicin.
I-caffeine ingenye yezithako ezithandwa kakhulu zokulahlekelwa isisindo ngoba ingasiza ukucindezela ukudla nokwandisa amazinga amandla. Lezi zinhlamvu, amaqabunga, nobhontshisi kunezici ezivuselelayo ezingasiza ekunciphiseni isisindo ngokwandisa i-thermogenesis (inqubo yomzimba yokukhiqiza ukushisa esiza ukushisa ama-calories engeziwe), ngakho-ke uma ubheka izithako ezinconyiwe zokunciphisa umzimba, ungase wazi ukuthi eziningi zazo ziqukethe. i-caffeine. Abantu abaningi bathola i-caffeine ekhofini, kodwa ukuyithatha njengesengezo kunenzuzo enkulu ngoba wazi kahle ukuthi uthola malini.
Inkomishi yekhofi iqukethe cishe u-95-200mg we-caffeine, kanti nakuba umthamo onconywayo ucishe ube ngu-200-400mg ngosuku, i-caffeine eningi ingabangela imiphumela engemihle njengokwethuka nokukhathazeka, ngakho-ke kungcono ukuqala ngethamo eliphansi futhi wandise kancane kancane. . it njengoba kudingeka.
Ukukhishwa kwetiye elihlazaesinye isithako esithandwayo sokulahlekelwa isisindo ngoba siphezulu kuma-catechin, ama-antioxidants anamandla angakhuphula umzimba wakho. Olunye ucwaningo lwathola ukuthi i-green tea extract ikwazile ukukhulisa i-fat oxidation ngo-17%, ngaleyo ndlela yandisa ukusetshenziswa kwamandla ngo-4%.
Umthamo watusa of green tea akhiphe imayelana 250-500 mg ngosuku, okungcono ngaphambi kokudla, njengoba kungase futhi kusize ukunciphisa ukudla. Ngakolunye uhlangothi, ukukhishwa kwetiye eliluhlaza kakhulu kungabangela imiphumela emibi njengokucanuzela kwenhliziyo nokuhlanza, ngakho qiniseka ukuthi uyabekezelela lesi sithako futhi uqale ngedosi ephansi ngaphambi kokuyandisa.
I-CLA i-fatty acid (i-omega-6 fatty acid) etholakala enyameni nasemikhiqizo yobisi ekhonjiswe ukuthi ikhuthaza ukwehla kwesisindo ngokunciphisa amafutha omzimba nokwandisa imisipha. I-CLA ikhonjiswe ukuthi yehlisa amafutha omzimba ngo-3-5% ezinyangeni eziyisithupha, okubalulekile, ikakhulukazi uma kuqhathaniswa nezinye izithasiselo.
Umthamo onconyiwe we-CLA cishe u-3-6 amagremu ngosuku, okungcono kakhulu ngokudla. Izithasiselo ze-CLA zivame ukuza ngendlela yama-capsule, ngakho-ke qiniseka ukuthi uthatha inani elifanele lamaphilisi ngosuku njengoba kushiwo emkhiqizweni.
I-protein ye-whey etholakala ngobisi ingenye yezithako ezithandwa kakhulu zamadoda afuna ukwakha imisipha futhi alahlekelwe amafutha. I-Whey protein isolate iyiphrotheni egayeka ngokushesha, okusho ukuthi ingasiza ekulungiseni nasekukhuleni kwemisipha, futhi inenani eliphakeme lebhayoloji (BC), okusho ukuthi imuncwa kalula ngumzimba.
I-Whey protein isolate ivame ukuthathwa njengempushana, umthamo onconywayo ungama-20-30 amagremu ngosuku. I-Whey protein isolate ithathwa kangcono ngemva kokuzivocavoca njengoba isiza ukulungisa nokwakha izicubu zemisipha, kodwa ingathathwa ngaphambi kokulala ukuze kuvinjwe ukuwohloka kwemisipha ngenkathi ulele.
Ukukhishwa kwe-Garcinia cambogiaiyisengezo esithandwayo sokulahlekelwa isisindo ngoba iphezulu ku-hydroxycitric acid (HCA), inhlanganisela ebuye ikhuthaze ukulahlekelwa isisindo. Lesi sithako singase singazwakali, kodwa i-HCA iyona enikeza i-Garcinia Cambogia amandla ayo amakhulu okuncipha kwesisindo. I-Hydroxycitric acid isebenza ngokuvimbela i-enzyme citrate lyase, enesibopho sokuguqula ama-carbohydrate abe amafutha.
Umthamo onconyiwe weukukhishwa kwe-garcinia cambogiaimayelana 500-1000 mg ngosuku, okungcono ngaphambi kokudla.
Ekugcineni, upelepele we-cayenne uwuhlobo lukapelepele oluqukethe i-capsaicin, isakhi esiye sabonakala sikhuthaza ukuncipha kwesisindo.I-Capsaiciniyinhlanganisela ye-thermogenic, okusho ukuthi ingasiza ekwandiseni izinga lokushisa lomzimba futhi isheshise i-metabolism, kodwa ingabangela nemiphumela engemihle efana nesilungulela kanye nokuqunjelwa, ngakho qiniseka ukuthi uqala ngesilinganiso esiphansi futhi kancane kancane ukwandisa njengoba kudingeka.
Upelepele weChili uvame ukuthathwa njengempushana, umthamo onconywayo ungamagremu ayi-1-2 ngosuku. Ungathola futhi izithasiselo ze-capsaicin ezivame ukuqukatha ama-500-1000mg we-capsaicin ngekhepsuli ngayinye.
Nazi izithasiselo eziyisithupha ezithandwayo ezingakusiza ukuthi uchithe amafutha omzimba, kodwa khumbula ukuqala ngemithamo ephansi futhi kancane kancane wandise njengoba kudingeka, futhi uhlole nomhlinzeki wakho wezempilo ngaphambi kokuthatha noma yiziphi izithasiselo ezintsha, ikakhulukazi uma unezinkinga zempilo.