5 Mafura a Tlhaho a Sebetsang

Litaba

• 1. K'hafeine
• 2. Green Tea ntšang
• 3. Phofo ea Protheine
• 4. Faeba e qhibilihang
• 5. Yohimbine
• Lisebelisoa tse ling tse ka u thusang ho chesa mafura
• Likotsi le Meeli ea Lisebelisoa tsa ho Chesa Mafura
• Ntlha ea Bohlokoa

Li-burner tsa mafura ke tse ling tsa likhang tse tlatsetsang haholo 'marakeng.

Li hlalosoa e le litlatsetso tsa phepo e ntle tse ka eketsang metabolism ea hau, ea fokotsa ho monya mafura kapa ea thusa mmele oa hau ho chesa mafura a mangata bakeng sa mafura ().

Bahlahisi ba atisa ho li khothaletsa e le tharollo ea mohlolo e ka rarollang mathata a hau a boima Leha ho le joalo, li-burner tsa mafura hangata ha li sebetse ebile li kanna tsa ba tsa ba kotsi ().

Ke hobane ha li laoloe ke balaoli ba taolo ea lijo ().

Seo se boletse, litlatsetso tse 'maloa tsa tlhaho li netefalitsoe ho u thusa ho chesa mafura a mangata.

Sengoliloeng sena se fana ka lethathamo la litlatsetso tse 5 tse ntle ho u thusa ho chesa mafura.

1. K'hafeine

Caffeine ke ntho e atisang ho fumanoa ka kofi, tee e tala le linaoa tsa cocoa. Hape ke motsoako o tummeng oa litlatsetso tsa khoebo tse chesang mafura - le ka lebaka le utloahalang.

Caffeine e ka thusa ho matlafatsa metabolism ea hau le ho thusa 'mele oa hau ho chesa mafura a mangata (,,).

Phuputso e bonts'a hore caffeine e ka matlafatsa metabolism ea hau ka nakoana ho fihlela ho 16% ho feta hora e le 'ngoe ho isa ho tse peli (,,).

Ntle le moo, liphuputso tse 'maloa li bontšitse hore caffeine e ka thusa' mele oa hau ho chesa mafura a mangata joalo ka mafura. Leha ho le joalo, phello ena e bonahala e le matla ho batho ba otileng ho feta batho ba batenya haholo (8,, 10).

Ka bomalimabe, ho ja caffeine khafetsa ho ka etsa hore 'mele oa hau o mamelle litlamorao tsa ona ().

Ho kotula melemo ea caffeine, ha ho hlokahale hore u nke tlatsetso.

Leka feela ho noa linoelo tse 'maloa tsa kofi e matla, e leng mohloli o motle oa k'hafeine e nang le melemo e mengata ea bophelo bo botle.

Kakaretso: Caffeine e ka u thusa ho chesa mafura ka ho matlafatsa metabolism ea hau le ho u thusa ho chesa mafura a mangata e le mafura. U ka fumana k'hafeine mehloling ea tlhaho joalo ka kofi le tee e tala.

2. Green Tea ntšang

Tlhahiso ea tee e tala ke mofuta feela oa tee e tala.

E fana ka melemo eohle ea tee e tala ka mokhoa o bonolo oa phofo kapa foromo.

Ho ntšoa tee e tala ho boetse ho na le caffeine e ngata le polyphenol epigallocatechin gallate (EGCG), tseo ka bobeli e leng metsoako e ka u thusang ho chesa mafura (,).

Ho feta moo, metsoako ena e 'meli ea tlatsana ebile e ka u thusa ho chesa mafura ka ts'ebetso e bitsoang thermogenesis. Ka mantsoe a bonolo, thermogenesis ke ts'ebetso eo 'mele oa hau o chesang likhalori ho hlahisa mocheso (,,).

Mohlala, tlhahlobo ea lithuto tse tšeletseng e fumane hore ho nka motsoako oa tee e tala le caffeine ho thusitse batho ho chesa mafura a 16% ho feta placebo ().

Phuputsong e 'ngoe, bo-rasaense ba ile ba bapisa litlamorao tsa placebo, caffeine le motswako oa tlhotla ea tee e tala le caffeine mafura a tukang.

Ba fumane hore motswako oa tee e tala le caffeine e chesa likhalori tse ka bang 65 ka letsatsi ho feta caffeine e le mong le li-calories tse 80 ho feta placebo ().

Haeba u ka rata ho kotula melemo ea ho ntša tee e tala, leka ho noa 250-500 mg ka letsatsi. Sena se tla fana ka melemo e ts'oanang le ho noa linoelo tse 3-5 tsa tee e tala ka letsatsi.

Kakaretso: Tlhahiso ea tee e tala e noa tee e tala. E na le epigallocatechin gallate (EGCG) le caffeine, e ka u thusang ho chesa mafura ka thermogenesis.

3. Phofo ea Protheine

Liprotheine li bohlokoa haholo bakeng sa ho chesa mafura.

Ho ja protheine e ngata ho ka u thusa ho chesa mafura ka ho matlafatsa metabolism le ho fokotsa takatso ea lijo. E boetse e thusa 'mele oa hau ho boloka boima ba mesifa (,,).

Mohlala, phuputso ho barupeluoa ba 60 ba nonneng haholo le ba nonneng e fumane hore lijo tse nang le protheine e phahameng li batla li sebetsa habeli ho feta lijo tse nang le protheine e itekanetseng mafura a tukang ().

Liprotheine li ka thibela takatso ea hau ea lijo ka ho eketsa maemo a lihormone tse felletseng joalo ka GLP-1, CCK le PYY, ha e ntse e fokotsa maemo a hormone ea tlala ghrelin (,).

Ha o ntse o ka fumana protheine eohle eo o e hlokang lijong tse nang le protheine e ngata, batho ba bangata ba ntse ba thatafalloa ke ho ja protheine e lekaneng letsatsi le letsatsi.

Liprotheine tse tlatsetsang ka phofo ke tsela e bonolo ea ho eketsa phepo ea hau ea protheine.

Khetho e kenyelletsa li-powy tsa whey, casein, soya, lehe le hemp. Leha ho le joalo, ho bohlokoa ho khetha se tlatsetso sa protheine se nang le tsoekere e nyane le li-additives, haholo haeba o batla ho theola boima ba 'mele.

Hopola hore lik'halori li ntse li le bohlokoa. Liprotheine li tlatselletsa li lokela feela ho nkela li-snacks kapa karolo ea lijo sebakeng sa ho li eketsa lijong tsa hau.

Haeba u thatafalloa ke ho ja liprotheine tse lekaneng, leka ho noa likhaba tse 1-2 tsa ligrama tse 25-50 tsa protheine ka letsatsi.

Kakaretso: Lisebelisoa tsa protheine ke tsela e bonolo ea ho eketsa phepo ea hau ea protheine. Ho ja protheine e ngata ho ka u thusa ho chesa mafura ka ho matlafatsa metabolism le ho fokotsa takatso ea lijo.

4. Faeba e qhibilihang

Ho na le mefuta e 'meli e fapaneng ea fiber - e qhibilihang le e sa qhalaneng.

Faeba e qhibilihang e monya metsi kahara tšilo ea lijo ea hau ebe e etsa ntho e kang ea gel ().

Ho khahlisang ke hore lithuto li bontšitse hore faeba e qhibilihang e ka u thusa ho chesa mafura ka ho fokotsa takatso ea hau ea lijo (,, 27).

Ke hobane faeba e qhibilihang e ka thusa ho eketsa maemo a lihormone tsa botlalo joalo ka PYY le GLP-1. E ka thusa hape ho fokotsa maemo a lihormone tsa tlala ea tlala ghrelin (,,).

Ntle le moo, fiber e qhibilihang e thusa ho fokotsa ho tsamaisoa ha limatlafatsi ka maleng. Ha sena se etsahala, 'mele oa hau o nka nako e telele ho sila le ho monya limatlafatsi, tse ka o tlohelang o ikutloa o tletse nako e teletsana (27).

Ho feta moo, faeba e qhibilihang e ka u thusa ho chesa mafura ka ho fokotsa hore na u monya lik'hilojule tse kae lijong.

Phuputsong e le 'ngoe, batho ba 17 ba ile ba ja lijo tse nang le fiber le mafura a fapaneng. E fumane hore batho ba jang fiber e ngata haholo ba monya mafura a fokolang le li-calories tse fokolang lijong tsa bona ().

Ha o ntse o ka fumana fiber eohle e qhibilihang eo o e hlokang lijong, batho ba bangata ba fumana ho le thata. Haeba ho joalo ho uena, leka ho nka tlatsetso ea fiber e qhibilihang joalo ka glucomannan kapa khoele ea psyllium.

Kakaretso: Lisebelisoa tsa fiber tse qhibilihang li ka u thusa ho chesa mafura ka ho fokotsa takatso ea hau ea lijo mme ho ka fokotsa likhalori tse ngata tseo u li monya lijong. Mefuta e meng e metle ea fiber e tlatsetsang e kenyelletsa glucomannan le psyllium husk.

5. Yohimbine

Yohimbine ke ntho e fumanoang makhapetla a Pausinystalia yohimbe, sefate se fumanoang Afrika Bohareng le Bophirimela.

E sebelisoa hangata e le aphrodisiac, empa e boetse e na le thepa e ka u thusang ho chesa mafura.

Yohimbine e sebetsa ka ho thibela li-receptor tse bitsoang alpha-2 adrenergic receptors.

Li-receptor tsena hangata li tlama adrenaline ho hatella litlamorao tsa eona, e 'ngoe ea tsona e khothaletsa' mele ho chesa mafura bakeng sa mafura. Kaha yohimbine e thibela li-receptor tsena, e ka lelefatsa litlamorao tsa adrenaline mme ea khothaletsa ho senyeha ha mafura bakeng sa mafura (,,,).

Phuputso ho libapali tsa bolo ea maoto tse phahameng tsa 20 e fumane hore ho nka 10 mg ea yohimbine habeli ka letsatsi ho ba thusitse ho tšolla mafura a 'mele ea bona ka 2.2%, ka karolelano, ka libeke tse tharo feela.

Hopola hore baatlelete bana ba ne ba se ba ntse ba otile, ka hona, phokotso ea mafura a 'mele ea 2.2% e bohlokoa ().

Hape, lithuto tsa liphoofolo li bontšitse hore yohimbine e ka thusa ho thibela takatso ea lijo ().

Leha ho le joalo, tlhaiso-leseling e batsi e hlokahala ho yohimbine pele e ka buelloa e le tlatsetso e chesang mafura.

Ho feta moo, hobane yohimbine e boloka maemo a hau a adrenaline a phahame, a ka baka litlamorao tse kang ho nyekeloa ke pelo, ho tšoenyeha, ho tšoha le khatello e phahameng ea mali ().

E ka boela ea sebelisana le meriana e tloaelehileng ea khatello ea mali le khatello ea maikutlo. Haeba u noa meriana bakeng sa maemo ana kapa u na le matšoenyeho, u kanna oa batla ho qoba yohimbine ().

Kakaretso: Yohimbine e ka u thusa ho chesa mafura ka ho boloka maemo a adrenaline a le holimo le ho thibela li-receptor tse tloaetseng ho hatella ho chesa mafura. Leha ho le joalo, e ka baka litla-morao tse sa thabiseng ho batho ba bang.

Lisebelisoa tse ling tse ka u thusang ho chesa mafura

Lisebelisoa tse ling tse 'maloa li ka u thusa ho theola boima ba' mele.

Leha ho le joalo, li ka ba le litla-morao kapa ha li na bopaki ba ho tšehetsa lipolelo tsa tsona.

Tsena li kenyelletsa:

• 5-HTP: 5-HTP ke amino acid le selelekela sa hormone ea serotonin. E ka u thusa ho chesa mafura ka ho thibela takatso ea hau ea lijo le litakatso tsa carb. Leha ho le joalo, e kanna ea sebelisana le meriana ea khatello ea maikutlo (,).
• Synephrine: Synephrine ke ntho e fumanehang haholo-holo ka lilamunu tse babang. Bopaki bo bong bo bonts'a hore bo ka u thusa ho chesa mafura, empa ke lithuto tse fokolang feela tse tšehetsang litlamorao tsa eona (,).
• Ho ntšoa linaoa tsa kofi e tala: Lipatlisiso li bontša hore ho ntšoa linaoa tsa kofi e tala ho ka u thusa ho chesa mafura. Leha ho le joalo, lithuto tsa ho ntšoa linaoa tsa kofi e tala li tšehelitsoe ke baetsi ba tsona, tse ka bakang khohlano ea lithahasello (, 43).
• CLA (conjugated linoleic acid): CLA ke sehlopha sa mafura a omega-6 a ka u thusang ho chesa mafura. Leha ho le joalo, litlamorao tsa eona ka kakaretso li bonahala li fokola, 'me bopaki bo tsoakane.
• L-carnitine: L-carnitine ke amino acid ea tlhaho. Liphuputso tse ling li bonts'a hore e ka u thusa ho chesa mafura, empa bopaki bo ka mora eona bo tsoakane (,).

Kakaretso: Ho na le litlatsetso tse ling tse ka u thusang ho chesa mafura, ho kenyelletsa 5-HTP, synephrine, ho ntšoa linaoa tsa kofi e tala, CLA le L-carnitine. Leha ho le joalo, ka 'ngoe li na le meeli.

Likotsi le Meeli ea Lisebelisoa tsa ho Chesa Mafura

Lisebelisoa tsa khoebo tse chesang mafura li fumaneha hohle ebile ho bonolo ho li fumana.

Leha ho le joalo, hangata ha ba phelele lipolelo tsa bona tse phahameng ebile ba ka ba ba senya bophelo ba hau bo botle ().

Ke hobane litlatsetso tse chesang mafura ha li hloke ho amoheloa ke Tsamaiso ea Lijo le Lithethefatsi pele li fihla 'marakeng.

Sebakeng seo, ke boikarabello ba moetsi ho netefatsa hore litlatsetso tsa bona li lekoa bakeng sa polokeho le katleho ().

Ka bomalimabe, ho bile le linyeoe tse ngata tsa li-supplement tse chesang mafura tse tlosoang 'marakeng hobane li silafalitsoe ke metsoako e kotsi ().

Ho feta moo, ho bile le linyeoe tse ngata moo litlatsetso tse silafalitsoeng li bakileng litla-morao tse kotsi joalo ka khatello e phahameng ea mali, stroke, ho oa le lefu ().

Ka mantsoe a hlakileng, litlatsetso tsa tlhaho tse thathamisitsoeng kaholimo li ka u thusa ho chesa mafura ha a eketsoa mokhoeng o phetseng hantle.

Hopola hore tlatsetso e ke ke ea nka sebaka sa phepo e nepahetseng le ho ikoetlisa khafetsa. Li mpa li u thusa feela hore u rue molemo oa ho ikoetlisa le ho ja hantle.

Kakaretso: Maemong a mang, mafura a khoebo a ka ba kotsi, kaha ha a laoloe ke FDA. Ho bile le linyeoe tsa litla-morao tse kotsi le tšilafalo ka metsoako e kotsi.

Ntlha ea Bohlokoa

Qetellong ea letsatsi, ha ho na "pilisi ea boselamose" e le 'ngoe ho rarolla mathata a hau a boima.

Leha ho le joalo, tharollo e ngata ea tlhaho e ka u thusa ho chesa mafura a mangata ha a kopantsoe le phepo e nepahetseng le melao ea boikoetliso.

Tsena li kenyelletsa caffeine, tlhahiso ea tee e tala, li-protein tse tlatsetsang, li-fiber tse qhibilihang le yohimbine.

Har'a tsona, caffeine, tlhotla ea tee e tala le li-protein tse tlatsetsang li kanna tsa ba tse atlehang ho u thusa ho chesa mafura.