5 Mea Kūkulu Kino Kūlohelohe e Hana

Anter

• 1. Kafeina
• 2. ʻUmi Green Tea
• 3. Pauka Protein
• 4. Puluniu Wehe
• 5. Yohimbine
• Nā Pākuʻi ʻē aʻe e kōkua iā ʻoe e kuni momona
• Nā pilikia a me nā palena o nā mea kōkua momona
• Ka Laina Lalo

ʻO nā mea kuni momona kekahi o nā mea hoʻopiha kontroversial loa ma ka mākeke.

Hoʻohālikelike ʻia lākou ma ke ʻano he mea hoʻopiha meaʻai e hiki ai ke hoʻonui i kāu metabolism, hōʻemi i ka lawe ʻana i ka momona a i ʻole kōkua i kou kino e kuni i ka momona no ka wahie ().

Paipai pinepine nā mea hana iā lākou ma ke ʻano he mana hana mana e hiki ke hoʻoponopono i kāu mau pilikia kaumaha. Eia nō naʻe, hana pinepine ʻole nā ​​mea kuni momona a hōʻeha paha ().

ʻO ia no ka mea ʻaʻole i hoʻokele ʻia e nā luna hoʻomalu meaʻai ().

ʻO kēlā mea, ua hōʻoia ʻia nā mea hoʻohui kūlohelohe e kōkua iā ʻoe e puhi hou i ka momona.

Hāʻawi kēia ʻatikala i kahi papa inoa o 5 mau mea hoʻopiha maikaʻi loa e kōkua iā ʻoe e puhi i ka momona.

1. Kafeina

ʻO ka cafeeine kahi mea i loaʻa pinepine ʻia i loko o ke kope, kī tī a me nā pīni koko. He mea makemake pū ʻia ia i nā mea hoʻopiha momona momona kalepa - a no ke kumu kūpono.

Hiki i ka cafe ke kōkua i ka hoʻoulu ʻana i kāu metabolism a kōkua i kou kino e kuni i ka momona (,,).

Hōʻike ka noiʻi e hiki i ka caffeine ke hoʻonui i kāu metabolism a hiki i ka 16% ma mua o hoʻokahi a ʻelua mau hola (,,).

Hoʻohui ʻia, ua hōʻike ʻia kekahi mau noiʻi e hiki i ka caffeine ke kōkua i kou kino e kuni i ka momona ma ke ʻano he wahie. Eia nō naʻe, ʻoi aku ka ikaika o kēia hopena i ka poʻe wīwī ma mua o ka poʻe momona (8,, 10).

Minamina, hiki ke hoʻopau pinepine i kou kino i ka hopena ʻana i ka caffeine ().

No kaʻohiʻana i nā pono o ka caffeine, ʻaʻole pono ʻoe e lawe i kahi waihona.

E hoʻāʻo wale e inu i kekahi mau kīʻaha kope ikaika, kahi kumu maikaʻi loa o ka caffeine me nā pono olakino he nui.

Hōʻuluʻulu Manaʻo: Hiki iā Caffeine ke kōkua iā ʻoe e kuni i ka momona ma ka hoʻonui ʻana i kāu metabolism a me ke kōkua ʻana iā ʻoe e kuni i nā momona ʻoi aku ka wahie. Hiki iā ʻoe ke kiʻi i ka caffeine mai nā kumu kūlohelohe e like me ka kope a me ka tī ʻōmaʻomaʻo.

2. ʻUmi Green Tea

ʻO kahi kāhi ʻōmaʻomaʻo kahi maʻalahi o ke kī ʻōmaʻomaʻo.

Hāʻawi ia i nā keu pono āpau o ke kī ʻōmaʻomaʻo i kahi pauka kūpono a i ʻole ke ʻano capsule.

Nui ka waiwai o ka ti kī ʻōmaʻomaʻo i ka caffeine a me ka polyphenol epigallocatechin gallate (EGCG), he mau pūhui ʻelua ia e hiki ke kōkua iā ʻoe e kuni i ka momona (,).

Hoʻohui ʻia, hoʻopili kēia mau hui ʻelua i kekahi i kekahi a hiki ke kōkua iā ʻoe e kuni i ka momona ma o ke kaʻina i kapa ʻia ʻo thermogenesis. I nā huaʻōlelo maʻalahi, he hana kahi thermogenesis kahi e kuni ai kou kino i nā calorie e hana i ka wela (,,).

ʻO kahi laʻana, kahi kālailai o ʻeono mau noiʻi i loaʻa i ka lawe ʻana i kahi hui o nā ʻeke ʻōmaʻomaʻo me ka caffeine i kōkua i ka poʻe e kuni i ka 16% ʻoi aku ka momona ma mua o kahi placebo ().

I loko o kahi noiʻi ʻē aʻe, ua hoʻohālikelike nā ʻepekema i nā hopena o kahi placebo, caffeine a me ka hui pū ʻana o nā kī ʻōmaʻomaʻo a me ka caffeine i ka momona momona.

Ua ʻike lākou i ka hoʻohuihui ʻia o ke kī ʻōmaʻomaʻo a me ka caffeine i puhi ʻia he 65 mau kalori hou aʻe i kēlā me kēia lā ma mua o ka caffeine wale nō a me 80 mau calorie ma mua o ka placebo ()

Inā makemake ʻoe e ʻohi i nā pōmaikaʻi o ka extract tea ʻōmaʻomaʻo, e hoʻāʻo e lawe i ka 250-500 mg i kēlā me kēia lā. E hāʻawi kēia i nā keu pono e like me ka inu ʻana i nā kīʻaha kī kī 5-5 i kēlā me kēia lā.

Hōʻuluʻulu Manaʻo: ʻO ka tī ʻōmaʻomaʻo e maʻalahi wale i ke kī ʻōmaʻomaʻo. Loaʻa iā ia ka epigallocatechin gallate (EGCG) a me ka caffeine, hiki ke kōkua iā ʻoe e kuni i ka momona ma o ka thermogenesis.

3. Pauka Protein

He mea nui ka protein no ka puhi ʻana i ka momona.

Hiki i kahi ʻai protein kiʻekiʻe ke kōkua iā ʻoe e kuni i ka momona ma ka hoʻonui ʻana i kāu metabolism a me ke kaohi ʻana i kou makemake. Kōkua pū ia i kou kino e mālama i ka nui o nā mākala (,,).

ʻO kahi laʻana, kahi noiʻi ma 60 overweight a obese i komo i loaʻa i kahi papaʻai protein kiʻekiʻe-ʻoi aku ʻelua mau manawa i ʻoi aku ka maikaʻi ma mua o ka ʻai protein-protein i ka momona momona ().

Hiki i ka protein ke kaohi i kou makemake ma ka hoʻonui ʻana i nā pae o ka piha o nā homone e like me GLP-1, CCK a me PYY, ʻoiai e hōʻemi ana i nā pae o ka wī wī ghrelin (,).

ʻOiai hiki iā ʻoe ke loaʻa i nā protein āpau e pono ai mai nā meaʻai waiwai protein, nui ka poʻe e hakakā nei e ʻai i ka protein i kēlā me kēia lā.

ʻO nā mea hoʻopōpō protein kahi ala kūpono e hoʻonui ai i ka lawe ʻana o ka protein.

ʻO nā koho e pili ana i ka whey, casein, soy, egg and hemp protein powders. Eia nō naʻe, he mea nui e koho i kahi waihona protein i haʻahaʻa i ke kō a me nā mea hoʻohui, keu hoʻi inā makemake ʻoe e lilo i ka kaumaha.

E noʻonoʻo he mea nui ka nui o nā calorie. Hoʻomaʻalahi wale nā ​​mea hoʻopili Protein i nā meaʻai māmā a i ʻole ʻāpana o ka pāʻina, ma mua o ka hoʻohui ʻia ma luna o kāu papaʻai.

Inā paʻakikī ʻoe e ʻai i ka protein, e hoʻāʻo e lawe i nā scoops 1-2 (25-50 gram) o ka pauka protein i kēlā me kēia lā.

Hōʻuluʻulu Manaʻo: ʻO nā mea hoʻopono Protein kahi ala kūpono e hoʻonui ai i ka lawe ʻana o ka protein. Hiki i kahi ʻai protein kiʻekiʻe ke kōkua iā ʻoe e kuni i ka momona ma ka hoʻonui ʻana i kāu metabolism a me ke kaohi ʻana i kou makemake.

4. Puluniu Wehe

Aia nā ʻano ʻelua o ka fiber - hiki ke hoʻonā ʻia a me ka ʻole ʻole.

Hoʻomoʻa ka fiber soluble i ka wai i loko o kāu tract digestive a hana i kahi viscous gel-like material ().

ʻO ka mea hoihoi, ua hōʻike ʻia nā noiʻi e hiki i ke fiber soluble ke kōkua iā ʻoe e puhi i ka momona ma ke kaʻi ʻana i kou makemake (,, 27).

ʻO ia no ka mea hiki i ke fiber soluble ke kōkua i ka hoʻonui ʻana i nā pae o ka piha o nā homone e like me PYY a me GLP-1. Hiki iā ia ke kōkua i ka hōʻemi ʻana i nā pae o ka wī wīwī ghrelin (,,).

Hoʻohui ʻia, kōkua ka pulupulu i hiki ke hoʻōlohi i ka lawe ʻana o nā meaola i ka ʻōpū. Ke hiki kēia, lawe i kou kino i manawa hou e ʻeli a omo i nā meaola, hiki ke waiho iā ʻoe e piha piha no ka lōʻihi (27).

ʻO ka mea hou aʻe, hiki i ka fiber soluble ke kōkua pū iā ʻoe e kuni i ka momona ma ka hoʻēmi ʻana i ka nui o nā calories āu e lawe ai mai ka meaʻai.

I hoʻokahi noiʻi, ua hoʻopau nā kānaka he 17 i nā papaʻai me ka nui o ka fiber a me ka momona. ʻIke ʻia ʻo ka poʻe i ʻai i ka nui o ka fiber i lawe i nā momona liʻiliʻi a me nā calori liʻiliʻi mai kā lākou papaʻai ().

ʻOiai hiki iā ʻoe ke kiʻi i nā fiber soluble āpau āu e makemake ai mai ka meaʻai, he nui ka poʻe e ʻike i kēia pilikia. Inā ʻo ia nō ka hihia iā ʻoe, e hoʻāʻo e lawe i kahi pākuʻi fiber soluble e like me ka glucomannan a i ʻole ka psyllium husk.

Hōʻuluʻulu Manaʻo: Hiki ke kōkua i nā mea hoʻoliʻiliʻi fiber hiki ke kōkua iā ʻoe e kuni i ka momona ma ke kaʻi ʻana i kou makemake a hoʻoliʻiliʻi paha i ka nui o nā calories āu e lawe ai i ka meaʻai. ʻO kekahi o nā mea hoʻoliʻiliʻi fiber i hoʻoheheʻe ʻia e komo pū me ka glucomannan a me ka psyllium husk.

5. Yohimbine

ʻO Yohimbine kahi mea i loaʻa i ka ʻili o Pausinystalia yohimbe, kahi lāʻau i loaʻa ma Central a me ʻApelika Komohana.

Hoʻohana mau ʻia ia ma ke ʻano he aphrodisiac, akā he waiwai pū kekahi kāna e kōkua iā ʻoe e kuni i ka momona.

Hana ʻo Yohimbine ma ka pale ʻana i nā mea loaʻa i kapa ʻia ʻo alpha-2 adrenergic receptors.

Hoʻopili maʻamau kēia mau mea loaʻa i ka adrenaline e kāohi i nā hopena, kahi o ia e paipai nei i ke kino e puhi i ka momona no ka wahie. Ma muli o ka pale ʻana o ka yohimbine i kēia mau mea loaʻa, hiki iā ia ke hoʻolōʻihi i nā hopena o adrenaline a paipai i ka haki ʻana o ka momona no ka wahie (,,,).

Ua aʻo ʻia ma 20 mau mea pāʻani soccer i lawe i 10 mg o yohimbine i ʻelua mau manawa i kēlā me kēia lā i kōkua iā lākou e hoʻokahe i 2.2% o ko lākou kino momona, ma ka awelika, i loko o ʻekolu pule wale nō.

E hoʻomanaʻo i ka wīwī o kēia mau mea pāʻani, no laila he 2.2% ka hoʻemi ʻana i ka momona o ke kino ().

Eia kekahi, ua hōʻike ʻia nā noiʻi holoholona e hiki i ka yohimbine ke kōkua i ke kāohi ʻana i ka makemake ().

Eia nō naʻe, pono i ka ʻike hou aku ka ʻike ma yohimbine ma mua o ka hiki ke koi ʻia ma ke ʻano he mea kōkua kuni momona.

Eia kekahi, no ka mālama ʻana o ka yohimbine i nā pae adrenaline i hoʻokiʻekiʻe ʻia, kumu ia i nā hopena ʻē aʻe e like me ka nausea, ka hopohopo, nā hōʻeha weliweli a me ke kiʻekiʻe o ke koko ().

Hiki iā ia ke launa pū me nā lāʻau maʻamau no ke koko a me ke kaumaha. Inā lawe ʻoe i nā lāʻau no kēia ʻano a i ʻole hopohopo, makemake paha ʻoe e hōʻalo iā yohimbine ().

Hōʻuluʻulu Manaʻo: Hiki iā Yohimbine ke kōkua iā ʻoe e kuni i ka momona ma ka mālama ʻana i nā kiʻekiʻe adrenaline kiʻekiʻe a me ka pale ʻana i nā mea loaʻa e hoʻopau pinepine i ka puhi ʻana i ka momona. Eia nō naʻe, hiki ke kumu i nā hopena ʻoluʻolu ʻole i kekahi poʻe.

Nā Pākuʻi ʻē aʻe e kōkua iā ʻoe e kuni momona

Hiki i nā mea kōkua ʻē aʻe ke kōkua iā ʻoe e lilo i ka paona.

Eia nō naʻe, loaʻa iā lākou nā hopena a i ʻole nele i nā hōʻike e kākoʻo i kā lākou mau koi.

Pākuʻi ʻia kēia mau mea:

• 5-HTP: ʻO 5-HTP kahi amino acid a me ka mua o ka serotonin hormone. Hiki iā ia ke kōkua iā ʻoe e kuni i ka momona ma ke kaʻi ʻana i kou makemake a me ka ʻiʻini ʻana o ka momona. Eia nō naʻe, pili pū paha ia me nā lāʻau no ke kaumaha (,).
• Synephrine: ʻO Synephrine kahi mea i ʻoi aku i ka ʻalani ʻalani. Hōʻike kekahi mau hōʻike e hiki ke kōkua iā ʻoe e kuni i ka momona, akā he mau lima wale nō o nā noiʻi e kākoʻo i nā hopena (,).
• Unuhi i ka pī piʻa ʻōmaʻomaʻo: Hōʻike ka noiʻi i nā ʻāpana bean kope ʻōmaʻomaʻo e kōkua iā ʻoe e puhi i ka momona. Eia nō naʻe, kākoʻo ʻia nā noiʻi ʻana e pili ana i ka ʻomi pīni kope ʻōmaʻomaʻo e nā mea hana, a he kumu paha ia e hakakā ai ka hoihoi (, 43).
• CLA (acid linoleic conjugated): ʻO CLA kahi hui o nā omega-6 fatty acid i hiki ke kōkua iā ʻoe e puhi i ka momona. Eia nō naʻe, nāwaliwali nā hopena holoʻokoʻa, a ua hui ʻia nā hōʻike (44,).
• L-carnitine: ʻO ka L-carnitine kahi waikawa amino kūlohelohe. Hōʻike kekahi mau noiʻi hiki iā ia ke kōkua iā ʻoe e kuni i ka momona, akā ʻo nā hōʻike ma hope o ia mea ua hui ʻia (,).

Hōʻuluʻulu Manaʻo: Aia kekahi mau mea hoʻopihapiha e kōkua iā ʻoe e kuni i ka momona, e like me 5-HTP, synephrine, kope ʻōmaʻomaʻo kope, CLA a me L-carnitine. Eia nō naʻe, he palena ko lākou.

Nā pilikia a me nā palena o nā mea kōkua momona

Loaʻa ākea nā mea hoʻopiha kuni momona kalepa a maʻalahi hoʻi e kiʻi.

Eia naʻe, ʻaʻole lākou e ola pinepine i kā lākou koi nui a hiki paha ke hōʻeha i kou olakino ().

ʻO ia no ka mea ʻaʻole pono e ʻae ʻia nā mea hoʻopono momona e ka Food and Drug Administration ma mua o ka hiki ʻana i ka mākeke.

Ma kahi o ka hana a ka mea hana e hōʻoia i ka hoʻāʻo ʻana o kā lākou mea hoʻopihapiha no ka palekana a me ka maikaʻi ().

Minamina, ua nui nā hihia o nā mea hoʻopiha kuni momona i huki ʻia mai ka mākeke no ka mea ua poke lākou me nā mea hoʻopōʻino ().

Hoʻohui ʻia, ua nui nā hihia kahi i hoʻopili ʻia i nā mea hoʻopono haumia i hopena i nā hopena weliweli e like me ke koko kiʻekiʻe, nā hahau, ka hopu ʻana a me ka make ().

Ma kahi memo hoʻomālamalama, hiki i nā mea hoʻopihapiha maoli i helu ʻia ma luna ke kōkua iā ʻoe e kuni i ka momona ke hoʻohui ʻia i kahi papa hana olakino.

E noʻonoʻo ʻaʻole hiki i kahi suplement ke hoʻololi i kahi papaʻai olakino a me ka hoʻoikaika mau. Kōkua wale lākou iā ʻoe e loaʻa ka mea maikaʻi mai ka hoʻoikaika kino olakino a me ka hana maʻamau.

Hōʻuluʻulu Manaʻo: I kekahi mau hihia, hiki i nā mea puhi momona kalepa ke lilo i mea weliweli, no ka mea ʻaʻole i kaohi ʻia e ka FDA. Aia kekahi mau hihia o nā hopena weliweli a me nā mea haumia me nā mea hoʻopōʻino.

Ka Laina Lalo

I ka hopena o ka lā, ʻaʻohe "pill magic" hoʻokahi e hoʻonā i kāu mau pilikia kaumaha.

Eia nō naʻe, hiki i ka nui o nā haʻina kūlohelohe ke kōkua iā ʻoe e kuni i nā momona hou ke hoʻohui ʻia me kahi papaʻai olakino a me ka regimen hoʻoikaika kino.

Pākuʻi ʻia kēia me ka caffeine, nā ʻōmaʻomaʻo tī, nā mea kōkua protein, nā mea hoʻopili a me ka yohimbine i hoʻoheheʻe ʻia.

I waena o kēia mau mea, ʻo ka caffeine, ʻeleʻele tī a me nā mea kōkua protein i mea ʻoi aku ka maikaʻi ma ke kōkua ʻana iā ʻoe e kuni momona.