Kutaya mafuta kumakhala kovuta kwa anthu ambiri chifukwa zimatengera khama, kudzipereka komanso nthawi mu masewera olimbitsa thupi kuti muwone zotsatira.
Komabe, zina zowonjezera zimatha kukuthandizani kuti muchepetse thupi ndikukwaniritsa zolinga zanu, mwina motsatana ndi masewera olimbitsa thupi kapena ngati njira yolimbikitsira kagayidwe kanu.
Ndiye tiyeni tikambirane za zisanu ndi chimodzi zabwino zowonjezera kuwonda - caffeine,Green tea Tingafinye, CLA, mapuloteni a whey kudzipatula,garcinia cambogia kuchotsa,ndicapsaicin.
Caffeine ndi imodzi mwazowonjezera zowonda kwambiri chifukwa zimatha kuthandizira kupondereza kudya ndikuwonjezera mphamvu. Mbewu izi, masamba, ndi nyemba zili ndi zinthu zolimbikitsa zomwe zingathandize kuchepetsa thupi mwa kuwonjezera thermogenesis (njira yopangira kutentha kwa thupi yomwe imathandiza kuwotcha zopatsa mphamvu zambiri), kotero poyang'ana zowonjezera zowonjezera kuwonda, mungadziwe kuti ambiri mwa iwo ali. khofi. Anthu ambiri amapeza khofi wawo kuchokera ku khofi, koma kumwa mu mawonekedwe owonjezera kumapindulitsa kwambiri chifukwa mukudziwa momwe mukupeza.
Kapu ya khofi imakhala ndi 95-200mg ya caffeine, ndipo pamene mlingo wovomerezeka uli pafupi ndi 200-400mg patsiku, caffeine yochuluka kwambiri ingayambitse mavuto monga mantha ndi nkhawa, choncho ndi bwino kuyamba pa mlingo wochepa ndikuwonjezeka pang'onopang'ono. . ngati pakufunika.
Green tea Tingafinyendi chinanso chodziwika bwino chochepetsa thupi chifukwa chimakhala ndi makatekini ambiri, ma antioxidants amphamvu omwe amatha kukulitsa kagayidwe kanu. Kafukufuku wina anapeza kuti wobiriwira tiyi Tingafinye adatha kuonjezera makutidwe ndi okosijeni mafuta ndi 17%, potero kuwonjezera mphamvu ndalama ndi 4%.
Mlingo wovomerezeka wa tiyi wobiriwira ndi pafupifupi 250-500 mg patsiku, makamaka musanadye, chifukwa zingathandizenso kuchepetsa chilakolako. Komano, wobiriwira kwambiri Tingafinye tiyi kungayambitse mavuto monga nseru ndi kusanza, kotero onetsetsani inu kulekerera pophika ndi kuyamba ndi mlingo wochepa pamaso kuwonjezera izo.
CLA ndi mafuta acid (omega-6 fatty acid) omwe amapezeka mu nyama ndi mkaka zomwe zasonyezedwa kuti zimalimbikitsa kuchepetsa thupi mwa kuchepetsa mafuta a thupi ndi kuchulukitsa minofu. CLA yawonetsedwa kuti imachepetsa mafuta amthupi ndi 3-5% m'miyezi isanu ndi umodzi, zomwe ndizofunikira, makamaka poyerekeza ndi zowonjezera zina.
Mlingo wovomerezeka wa CLA ndi pafupifupi magalamu 3-6 patsiku, makamaka ndi chakudya. Zowonjezera za CLA nthawi zambiri zimabwera ngati kapisozi, choncho onetsetsani kuti mwatenga makapisozi olondola patsiku monga momwe amapangira.
Mkaka wopangidwa ndi whey protein isolate ndi imodzi mwazowonjezera zodziwika bwino za amuna omwe akufuna kupanga minofu ndikutaya mafuta. Kupatula mapuloteni a Whey ndi puloteni yofulumira kugayidwa, zomwe zikutanthauza kuti zimatha kuthandizira kukonza minofu ndi kukula, komanso zimakhala ndi biological value (BC), zomwe zikutanthauza kuti zimatengedwa mosavuta ndi thupi.
Kupatula mapuloteni a Whey nthawi zambiri amatengedwa ngati ufa, mlingo woyenera ndi pafupifupi 20-30 magalamu patsiku. Kudzipatula kwa mapuloteni a Whey kumatengedwa bwino pambuyo pochita masewera olimbitsa thupi chifukwa kumathandiza kukonza ndi kumanga minofu ya minofu, koma imathanso kutengedwa musanagone kuti muteteze kuwonongeka kwa minofu pamene mukugona.
Garcinia cambogia kuchotsandizowonjezera zowonda chifukwa zimakhala ndi hydroxycitric acid (HCA), gulu lomwe limalimbikitsanso kuwonda. Chophatikizira ichi mwina sichingamveke, koma HCA ndi yomwe imapatsa Garcinia Cambogia mphamvu yake yochepetsa thupi. Hydroxycitric acid imagwira ntchito poletsa enzyme citrate lyase, yomwe imayambitsa kusintha kwamafuta kukhala mafuta.
Mlingo woyenera wagarcinia cambogia kuchotsandi za 500-1000 mg wa patsiku, makamaka musanadye.
Pomaliza, tsabola wa cayenne ndi mtundu wa tsabola womwe uli ndi capsaicin, mankhwala omwe awonetsedwa kuti amathandizira kuchepetsa thupi.Capsaicinndi mankhwala a thermogenic, omwe amatanthauza kuti angathandize kuwonjezera kutentha kwa thupi ndikufulumizitsa kagayidwe kake, koma angayambitsenso zotsatirapo monga kutentha kwa mtima ndi kudzimbidwa, choncho onetsetsani kuti muyambe pa mlingo wochepa ndikuwonjezera pang'onopang'ono ngati mukufunikira.
Tsabola wa Chili nthawi zambiri amatengedwa ngati ufa, mlingo woyenera ndi pafupifupi 1-2 magalamu patsiku. Mukhozanso kupeza zowonjezera za capsaicin zomwe nthawi zambiri zimakhala ndi 500-1000mg ya capsaicin pa capsule.
Nazi zowonjezera zisanu ndi chimodzi zotchuka zomwe zingakuthandizeni kukhetsa mafuta a thupi, koma kumbukirani kuti muyambe pa mlingo wochepa ndikuwonjezeka pang'onopang'ono ngati mukufunikira, ndipo fufuzani ndi wothandizira zaumoyo wanu musanatenge zowonjezera zowonjezera, makamaka ngati muli ndi matenda.