Kodi Angathandize Kapena Amavulaza?
Kuti kulemera kukhale kosalekeza, uyenera kukhala chinthu chomwe mungathe kukhala nacho. Chifukwa cha nthawi ndi khama lomwe limapita pakuchita ndi kusintha momwe mumadyera, zowonjezera zowonjezera zingathe kuoneka ngati njira yokondweretsa.
Zakudya zimaphatikizapo, komabe, sizinayendedwe ndipo ambiri a iwo alibe umboni wochepa wotsutsa zomwe amanena.
Zowonjezera, kuperewera kwa zolemetsa kunapezeka kuti muli ndi zowonongeka (monga ephedra) ndipo ena mwa iwo adayanjanitsidwa ndi zowawa zazikulu monga chiwindi cha chiwindi. Pano pali zomwe muyenera kudziwa zowonjezera zowonjezera.
1) Apple Cider Viniga
Ngakhale pali umboni wochepa wosonyeza kuti apulo cider viniga wosakaniza acidic (yomwe imapezeka mu mitundu yambiri ya viniga) ingathandize kuchepetsa chilakolako chanu, palibe umboni woti kutenga mavitamini a apulosi ya apulo kungakuthandizeni kuchepa.
Kugwiritsa ntchito viniga wa apulo cider mu kuphika sikuyenera kuyambitsa vuto kwa anthu ambiri, komabe, pali nkhaŵa kuti mapuloteni a apulo osagwiritsidwa ntchito kwambiri (mu pilisi kapena mawonekedwe a madzi) akhoza kuvulaza mbali ndi mbali zina za kapangidwe ka zakudya.
2) Chitosan
Zakudya zina zopangidwa ndi chitin (chinthu chomwe chimapezeka m'magulu a nkhanu, shrimp, lobster, ndi ena ena ophwanya mafupa), chitosan imamangiriza mafuta odyetsa m'matumbo.
Ngakhale kuti owonjezera opanga mankhwala amanena kuti akhoza kutseketsa kuyamwa kwa mafuta, palibe chithandizo cha sayansi chomwe chingathandize kuchepetsa kulemera.
Chitosan ingayambitse ngati mukudwala matenda a shellfish, ndipo zakhala zikudziwika kuti zimayambitsa mavuto, monga kutsekemera, kutsekemera, kudzimbidwa, kudzipweteketsa mtima, kupweteketsa mtima, ndi kunyoza.
3) Conjugated Linoleic Acid (CLA)
A supplement okhala ndi mankhwala omwe amapezeka mu mafuta omwe amachititsa linoleic acid, conjugated linoleic acid (CLA) nthawi zambiri amagulitsidwa ngati thandizo lolemera. Ngakhale otsutsa amanena kuti CLA ingachepetse mafuta pamene imamanga minofu, zotsatira za kafukufuku zasokoneza zotsatira. Zotsatira zovuta zomwe zimakhalapo zimaphatikizapo kupweteka kwa m'mimba, kudzimbidwa, kunyozetsa, ndi zotayirira, ndi zina zomwe zimagwiritsidwa ntchito pochenjeza za kugwiritsidwa ntchito kwa nthawi yayitali chifukwa cha zotsatira zamagazi zamagazi ndi shuga.
4) Fucoxanthin
Fucoxanthin ndi antioxidant yomwe imapezeka mwachilengedwe m'nyanja yofiira yobiriwira monga wakame (mawonekedwe a mchere omwe amagwiritsidwa ntchito mu miso supu). Ngakhale owonjezera opanga mapulogalamu amati fucoxanthin ikhoza kuwonjezera mphamvu yogwiritsira ntchito mphamvu ndi kuletsa mafuta a m'mimba, mayesero am'chipatala amayesa zotsatira za fucoxanthin (ndi chitetezo) pakali pano akusowa.
5) Glucomannan
Dothi lolemera kwambiri la fiber lochokera kuzu wa konjac chomera, glucomannan yapeza kutchuka ngati kuperewera kwa thupi. Malinga ndi otsutsawo, glucomannan imatsitsa chilakolako chofuna kudya chifukwa chotsekemera chotsekemera chimakopa madzi ndi kutembenukira ku gel osakaniza. Ngakhale pali umboni wina woyambirira wotsimikizira kuti glucomannan ingawonjezere kumverera kwabwino, ndiposachedwa kwambiri kuti mutsimikize kuti zowonjezerapo zisawonongeke.
Glucomannan ikhoza kusokoneza shuga wa magazi, kotero sizosangalatsidwa ngati muli ndi shuga. Zowonjezerako (makamaka mu mawonekedwe a piritsi) zingakhalenso ndi pangozi yophika kapena kutsekera m'magazi anu.
6) Teyi Yobiriwira
Pali kafukufuku wosonyeza kuti zinthu zomwe zili mu tiyi wobiriwira, monga theanine , zingayambitse thupi lanu komanso zimachepetsa chilakolako chanu, komabe kafukufukuyu wasokonezedwa. Ngakhale kutenga tiyi ya tiyi wobiriwira sikungakuthandizeni kulemera (ndipo mankhwala a khofi akhoza kukhala ovuta kwa ena), kumwa mowa wonyezimira ukhoza kuthandizira khama lanu ngati ndi gawo la zakudya zabwino.
7) Hoodia
Nkhumba yomwe imakula mu chipululu cha Kalahari ku Africa, a hoodia ankagwiritsidwa ntchito ndi Bushmen kuti athetse njala ndi ludzu. Ngakhale kuonjezera ogulitsira malonda amanena kuti izo zingachepetse kudyera, palifukufuku wochepa kwambiri wofalitsidwa mwa anthu. Ndipo hoodia yachinyengo ndi vuto (tayerekezera kuti zopitirira theka la zinthu zonse za hoodia sizinthu zenizeni). Zotsatira zoipa zimaphatikizapo kupweteka kumutu, kupwetekedwa mtima, kusanza, ndi chizungulire, ndipo pali nkhawa zina zomwe zimayambitsa kuthamanga kwa magazi komanso kuthamanga kwa mtima.
8) Raspberry Ketones
Mankhwala omwe amapereka raspberries ofiira ndifungo lokoma, ma ketoni a rasipiberi amagulitsidwa mu mawonekedwe odyera zakudya. Otsutsa akuti raspberry ketoni zingalimbikitse kulemera kwa thupi mwa kuchititsa kuwonongeka kwa maselo a mafuta.
Ngakhale kuti kafukufuku wina wanyama amasonyeza kuti mankhwalawa angapereke ubwino wotsutsa kunenepa kwambiri, palibe umboni wotsimikizirika wakuti ukhoza kuthandizira kuchepa kwa anthu. Zowonjezera, pali zodetsa nkhaŵa kuti kugwiritsa ntchito rasipibetoni ketoni kungachititse kuti kutuluka kwa norepinephrine kukhale kovulaza kwa anthu omwe ali ndi zikhalidwe zina.
9) Chophimba Choyera Choyera
Kawirikawiri imagulitsidwa ngati "wowuma," utoto woyera wa impso ( Phaseolus vulgaris ) amanenedwa kuti umasokoneza kuwonongeka ndi kutaya kwa chakudya. Pakalipano, mayesero ochepa omwe adayesedwa ndi matendawa atha kuona zotsatira za kulemera kwake. Zina mwa zotsatira zoyipa zomwe zafotokozedwa monga zotayirira, gasi, kudzimbidwa, ndi mutu.
10) Chiwawa cha Orange
M'zaka zaposachedwapa, lowawa lalanje ( Citrus aurantium ) yakhala ikugulitsidwa ngati thandizo lachirengedwe. Otsindikawo amanena kuti mankhwala (omwe ali ndi synephrine, omwe amawathandiza kuti azitsuka kwambiri mumsamba woletsedwa ephedra) angathandize kulimbitsa chiwerengero cha mafuta.
Malinga ndi National Center for Complementary and Integrative Health, palibe umboni wokwanira wogwiritsira ntchito kugwiritsa ntchito mchere wowawasa. Kuonjezerapo, kugwiritsa ntchito mankhwalawa kwagwirizanitsidwa ndi kupweteka pachifuwa, kuwonjezeka kwa magazi ndi kuthamanga kwa mtima, ndi nkhawa ndipo pali malipoti kuti iwo adayambitsa zotsatira zovulaza mwa anthu omwe anatenga ululu wowawala wokha kapena kuphatikizapo zolimbikitsa (monga monga caffeine), mankhwala, ndi zowonjezera.
Zotsatira Zowonongeka Zotheka
Ngakhale kuti zowonjezera zowonjezera zingawonekere kukhala zotetezeka, kulemera kwa thupi kumapangitsa kuti pakhale ngozi zazikulu kusiyana ndi kuchulukitsa kwina, chifukwa cha njira yomwe amagwirira ntchito. Zina zimakhala zolimbikitsa, pamene zina zimakhala zosakaniza. Kuwonongeka kwa zakudya zowonjezera ndi zinthu zoletsedwa ndi zina zomwe zingakhale zovulaza ndizotheka. Chifukwa cha kusowa kwa malipoti, zochitika zovuta nthawi zambiri sizitchulidwa, zomwe zimapangitsa kukhala kosatheka kudziŵa zonse zowononga zotsatira ndi zochitika zovuta.
Palibe mwa mankhwalawa omwe ayesedwa kuti akhale otetezeka kwa amayi apakati, amayi oyamwitsa, ana, ndi omwe ali ndi matenda kapena omwe akumwa mankhwala. Pezani malangizo othandizira kugwiritsa ntchito mankhwala owonjezera.
Mfundo Yofunika Kwambiri
Ngakhale kuti zowonjezera mavitamini zingawoneke ngati njira yosangalatsa, Icho ndiposachedwa kwambiri kuti ndikulimbikitseni zowonjezerapo zowonjezera kulemera chifukwa cha umboni wosakwanira ndi nkhawa za chitetezo. Ngati mukuganiza kuti mukuwayesa, onetsetsani kuti mukuyankhula ndi wothandizira zaumoyo wanu poyamba kuti muyese kulingalira za ubwino ndi chiopsezo.
> Zotsatira:
> Ndi Mhurchu C, Dunshea-Mooij CA, Bennett D, Rodgers A. Chitosan chifukwa cholemera kwambiri kapena kunenepa kwambiri. Msonkhano wa Cochrane Rev Rev 2005 Jul 20; (3): CD003892.
Whigham LD, Watras AC, Schoeller DA. Kuchita bwino kwa conjugated linoleic asidi pofuna kuchepetsa mafuta: meta-kufufuza kwa anthu. Am J Clin Nutr. (2007) 85.5: 1203-1211.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.