Li-supplement tse ngata tse rekisoang li bolela hore li fana ka mokhoa o potlakileng oa ho theola boima ba 'mele.
Li-suppressing ke mefuta ea li-supplement tse sebetsang ka ho fokotsa takatso ea lijo, kahoo li fokotsa ho ja lijo le ho khothalletsa ho theola boima ba 'mele.
Mefuta e meng ea khatello ea takatso ea lijo e ka laeloa feela ke ngaka, empa tse ngata li fumaneha ka holim'a counter.
Mona ho shebiloe lisebelisoa tse 12 tse hatellang takatso ea lijo, katleho ea tsona le polokeho.
1. Conjugated Linoleic Acid (CLA)
Conjugated linoleic acid (CLA) ke mofuta oa acid e mafura a polyunsaturated e fumanehang ka tlhaho lijong tse kang tsa lebese le nama ea khomo. E boetse e rekisoa ka foromo e tsepamisitsoeng e le tlatsetso ea tahlehelo ea boima ba 'mele.
Kamoo e sebetsang kateng: CLA e bonts'itsoe e ama liphatsa tsa lefutso le lihomone tse laolang takatso ea lijo. E ka boela ea eketsa palo ea lik'hilojule tse chesoang ha u phomotse, ea eketsa boima ba 'mele o mosesaane,' me ea matlafatsa tahlehelo ea mafura (1).
Katleho: Le ha CLA e fokotsa takatso ea lijo le ho kenella lithutong tsa liphoofolo, ha e so bonts'e ho fokotsa takatso ea lijo ho batho (2).
Phuputso ea libeke tse 12 ho batho ba 62 e bontšitse hore ligrama tse 3,9 tsa CLA ka letsatsi ha li na phello ho takatso ea lijo, sebopeho sa 'mele, kapa palo ea lik'halori tse chesitsoeng (3).
Leha liphuputso tse ling li bonts'itse hore li-supplement tsa CLA li khothaletsa tahlehelo ea mafura, phello ea eona ho theolelo ea boima ba 'mele e tlase.
Mohlala, tlhahlobo ea liphuputso tse 15 e fumane hore batho ba batenya ba nkileng tlatsetso ea CLA bonyane likhoeli tse ts'eletseng ba lahlehetsoe ke liponto tse 1,5 feela (0,7 kg) ho feta batho ba sehlopha sa taolo (4).
Litla-morao: Ho nka CLA ho ka baka litlamorao tse sa thabiseng, joalo ka letšollo le khase. Ho noa meriana nako e telele ho ka baka mathata a tebileng, joalo ka ho senyeha ha sebete le ho ruruha ho eketsehileng (5, 6).
Lethathamo la tsebo tsa hau CLA ke tlatsetso ea lijo e fokotsang takatso ea lijo. Leha ho le joalo, liphuputso ho batho li bontšitse hore CLA ha e na tšusumetso e fokolang takatsong ea lijo le ho theola boima ba 'mele.
2. Lamunu e babang (synephrine)
Bitter Orange ke mofuta oa lamunu o nang le synephrine, motsoako o ka fokotsang takatso ea lijo ka katleho.
Synephrine e entsoe ka mokhoa o ts'oanang le ephedrine e kileng ea tsebahala ea ho lahleheloa ke boima ba 'mele, e thibetsoeng ho sebelisoa lijong tsa lijo ho tloha 2004 ka lebaka la litla-morao tse tebileng (7).
Li-supplement tse monate tsa lamunu li rekisoa ho khothaletsa tahlehelo ea boima ba 'mele ka ho fokotsa takatso ea lijo' me li fumaneha ka holim'a counter.
Kamoo e sebetsang kateng: Bitter lamunu ho nahanoa hore e khothalletsa ho theola boima ba 'mele ka ho eketsa sekhahla sa metabolic ea hau - kapa likhalori tse chesoang ha u phomotse - tse hlohlelletsang ho putlama ha mafura le ho hatella takatso ea lijo (8).
Katleho: Le hoja lipatlisiso li bontšitse hore synephrine e eketsa palo ea lik'hilojule tse chesitsoeng, phello ea eona ea ho theola boima ba 'mele ha e na bonnete (9).
Hobane lamunu e babang hangata e kopantsoe le likarolo tse ling, joalo ka caffeine, ho li-supplement tsa tahlehelo ea boima ba 'mele, ho thata ho hlalosa katleho ea eona.
Tlhahlobo ea lithuto tsa 23 e fumane hore 20 ho 35 mg ea synephrine ka letsatsi e ile ea eketsa tekanyo ea metabolism 'me ea e-ba le tšusumetso e itekanetseng ho theola boima ba' mele.
Leha ho le joalo, lithuto tse ling ha lia ka tsa fumana tahlehelo ea boima ba 'mele kapa esita le ho se be le boima ba' mele ka mor'a phekolo ea synephrine (10).
Litla-morao: Litla-morao tse tlalehiloeng tsa synephrine li kenyelletsa ho eketseha ha sekhahla sa pelo, khatello e phahameng ea mali le matšoenyeho.
Leha ho le joalo, ha e e-s'o tsejoe hore na synephrine e le 'ngoe kapa e kopantsoe le lintho tse ling tse susumetsang li baka matšoao ana (11).
Lethathamo la tsebo tsa hau Bitter Orange e na le motsoako o bitsoang synephrine o ka matlafatsang metabolism le ho khothalletsa ho theola boima ba 'mele. Leha ho le joalo, lipatlisiso li bontša liphello tse fapaneng.
3. Garcinia Cambogia
Lipilisi tsa lijo tsa Garcinia Cambogia ke e 'ngoe ea litlatsetso tse tsebahalang haholo tsa ho theola boima ba' mele.
E entsoeng ka lesela le tsoang letlalong la Garcinia gummi-gutta litholoana, lipilisi tsa garcinia cambogia li sebelisetsoa ho thibela takatso ea lijo le ho khothalletsa ho theola boima ba 'mele.
Kamoo e sebetsang kateng: Garcinia Cambogia extract e na le hydroxycitric acid (HCA), e ka fokotsang takatso ea lijo ka ho eketsa maemo a serotonin bokong le ho fokotsa metabolism ea carbohydrate (12).
Katleho: Tlhahlobo ea lithuto tse 12 e fumane hore barupeluoa ba nkileng tlatsetso ea garcinia cambogia e nang le 1 ho 000 mg ea HCA letsatsi le leng le le leng bakeng sa libeke tse 2 ho isa ho tse 800 ba lahlehetsoe ke karolelano ea lik'hilograma tse 2 (12 kg) ho feta ba neng ba ja placebos (1,98).
Phuputso e 'ngoe e amang batho ba 28 e bonts'itse hore garcinia cambogia e ne e sebetsa hantle haholo ho ts'oenyehong, ho eketseha ha sekhahla, le ho fokotsa tlala ha ho bapisoa le placebo (14).
Leha ho le joalo, liphuputso tse ling li bontšitse hore garcinia cambogia ha e na phello e fokolang takatsong ea lijo kapa ho theola boima ba 'mele (15).
Litla-morao: Le hoja ka kakaretso e nkoa e sireletsehile, ho ja garcinia cambogia ho ka baka litla-morao ho batho ba bang, tse kang hlooho, letšollo, ho nyekeloa ke pelo, ho teneha, esita le ho hlōleha ha sebete maemong a feteletseng (16).
Lethathamo la tsebo tsa hau Lipatlisiso tse ling li bontša hore garcinia cambogia e hatella takatso ea lijo 'me e khothalletsa ho theola boima ba' mele.
4. Glucomannan
Glucomannan ke mofuta oa fiber e qhibilihang e tsoang metsong e jeoang ea semela sa konjac.
Kaha e ka monya ho fihlela makhetlo a 50 boima ba eona metsing, e sebelisoa e le tlatsetso ea ho theola boima ba 'mele ho eketsa bongata le ho fokotsa takatso ea lijo (17).
Kamoo e sebetsang kateng: Glucomannan ho lumeloa hore e khothaletsa ho theola boima ba 'mele ka ho fokotsa takatso ea lijo, ho eketsa maikutlo a botlalo, ho liehisa tšilo ea lijo, le ho thibela ho monya ha mafura le liprotheine (18).
Katleho: Liphuputso tse mabapi le phello ea glucomannan ho theola boima ba 'mele li fane ka liphello tse sa tsitsang.
Tlhahlobo ea liphuputso tse tšeletseng e fumane hore 1,24 ho 3,99 dikgerama tsa glucomannan ka letsatsi bakeng sa libeke tse 12 li ile tsa fella ka ho lahleheloa ke boima ba nako e khutšoanyane ho fihlela ho 3 kg.
Leha ho le joalo, bafuputsi ba fihletse qeto ea hore liphetho e ne e se tsa bohlokoa ka lipalo le hore lithuto tse kholoanyane, tsa nako e telele li ne li hlokahala (19).
Litla-morao: Glucomannan e ka baka litlamorao tse mpe joalo ka pipitlelano, lets'ollo, ho nyekeloa ke pelo, le bohloko ba ka mpeng (20).
Lethathamo la tsebo tsa hau Glucomannan ke mofuta oa fiber e qhibilihang e ka khothaletsang tahlehelo ea boima ba nako e khuts'oane. Leha ho le joalo, liphetho tsa lipatlisiso ha li na bonnete.
5. Hoodia Gordonii
Hoodia Gordon ke mofuta oa semela sa succulent ka tloaelo se sebelisoang ke batho ba matsoalloa a Afrika e ka boroa e le se thibelang takatso ea lijo.
Lintlha tse qotsitsoeng ho tsoa ho Hoodia Gordon li sebelisoa lijong tse tlatsetsang lijong tse bolelang hore li fokotsa takatso ea lijo le ho susumetsa tahlehelo ea boima ba 'mele.
Kamoo e sebetsang kateng: Le hoja mochine oo ka oona Hoodia Gordon Khatello ea tlala ha e tsejoe; bo-rasaense ba bang ba e amahanya le motsoako o bitsoang P57, kapa glycoside, e ka amang tsamaiso ea methapo e bohareng le ho fokotsa takatso ea lijo (21).
Katleho: Ho na le bopaki bo fokolang ba ho tšehetsa tšebeliso ea Hoodia Gordon ho khothalletsa tahlehelo ea boima ba 'mele,' me lithuto tse seng kae tsa batho li hlahlobile semela sena.
Phuputso ea matsatsi a 15 ea basali ba 49 ba batenya e fumane hore ligrama tse 2,2 tsa Hoodia Gordon ka letsatsi, ho noa hora pele ho lijo ho ne ho se na phello ho boima ba 'mele kapa ho ja khalori ha ho bapisoa le placebo (22).
Litla-morao: Hoodia Gordon e ka lebisa ho opa ha hlooho, ho nyekeloa ke pelo, ho otla ha pelo ho eketseha, khatello e phahameng ea mali, le ho hloleha ha sebete (23).
Lethathamo la tsebo tsa hau Hona joale, ha ho na bopaki ba ho tšehetsa tšebeliso ea Hoodia Gordon ho lahleheloa ke boima ba mmele kapa ho lahleheloa ke takatso ya dijo.
6. Green Coffee Bean Extract
Sehlahisoa sa linaoa tsa kofi e tala ke ntho e nkiloeng ho peo e tala ea semela sa kofi 'me hangata e sebelisoa e le tlatsetso ea ho theola boima ba 'mele.
Kamoo e sebetsang kateng: Linaoa tsa kofi tse tala li na le maemo a phahameng a chlorogenic acid, e ka thibelang ho bokellana ha mafura. Motsoako o boetse o na le caffeine, e fokotsang takatso ea lijo (24).
Katleho: Phuputso ea morao tjena ho batho ba nang le lefu la metabolic syndrome e bontšitse hore batho ba noang 400 mg ea lero la linaoa tse tala tsa kofi ka letsatsi ba na le phokotseho e kholo ea sekhahla sa thekeng le takatso ea lijo ha ba bapisoa le sehlopha sa placebo (25).
Tlhahlobo ea lithuto tse tharo e bonts'itse hore barupeluoa ba batenya ba nkileng 180 kapa 200 mg ea kofi e tala letsatsi le letsatsi bakeng sa libeke tse 12 ba ile ba lahleheloa ke boima ba 'mele ba 2,47 kg (liponto tse 6).
Litla-morao: Le hoja motsoako oa linaoa tse tala tsa kofi hangata o mamelloa hantle, o ka baka hlooho le ho eketseha ha pelo ho batho ba bang.
Lethathamo la tsebo tsa hau Liphuputso tse 'maloa li bontšitse hore lero la linaoa tse tala tsa kofi li ka fokotsa takatso ea lijo le ho khothalletsa ho theola boima ba' mele.
7. guarana
Guarana e 'nile ea sebelisoa ka makholo a lilemo bakeng sa merero e fapaneng, ho kenyelletsa le ho thibela takatso ea lijo (27).
Kamoo e sebetsang kateng: Guarana e na le caffeine e ngata ho feta semela leha e le sefe se seng lefatšeng. Caffeine e matlafatsa tsamaiso ea methapo ea hau 'me e bontšitsoe ho fokotsa takatso ea lijo le ho matlafatsa metabolism (28).
Katleho: Ha ho na bopaki bo lekaneng ba ho tšehetsa tšebeliso ea guarana ho thibela takatso ea lijo le ho khothalletsa ho theola boima ba 'mele.
Leha ho le joalo, lithuto tsa liteko tsa tube le liphoofolo li bonts'a hore tlhahiso ea guarana e ka matlafatsa metabolism le ho fokotsa tlhahiso ea lisele tsa mafura ka ho hatella liphatsa tsa lefutso tse itseng (29).
Litla-morao: Hobane guarana e na le k'hafeine e ngata, e ka baka lefu la ho hlobaela, hlooho e opang, lets'oho, le ho otla ha pelo le ho tšoenyeha haholo, haholo-holo litekanyetso tse phahameng (30).
Lethathamo la tsebo tsa hau Guarana, e nang le k'hafeine e ngata haholo, e ka 'na ea matlafatsa metabolism, empa ho hlokahala lipatlisiso tse eketsehileng ho fumana hore na e thibela takatso ea lijo kapa e khothalletsa ho theola boima ba' mele.
8. Acacia Fiber
Fiber ea Acacia, eo hape e tsejoang e le gum arabic, ke mofuta oa fiber e sa hloekeng eo karolo ea eona e leng ho hatella takatso ea lijo le ho khothalletsa ho khora.
Kamoo e sebetsang kateng: Fiber ea Acacia e liehisa tšilo ea lijo, e hatella takatso ea lijo, e eketsa tlala, 'me e thibela ho kenngoa ha tsoekere ka maleng, e ka thusang ho laola boima ba' mele (31).
Katleho: Phuputso ea libeke tse tšeletseng ho basali ba 120 e fumane hore ba noang ligrama tse 30 tsa fiber ea leoka ka letsatsi ba lahleheloa ke mafura a 'mele a mangata ho feta a placebo (32).
Ka mokhoa o ts'oanang, phuputso ho batho ba 92 ba nang le lefu la tsoekere e bontšitse hore ligrama tse 30 tsa fiber ea leoka ka letsatsi bakeng sa likhoeli tse tharo li fokolitse mafura a mpa haholo (33).
Litla-morao: Litla-morao tse ka bang teng tsa ho ja fiber ea leoka li kenyelletsa khase, ho ruruha, le lets'ollo.
Lethathamo la tsebo tsa hau Acacia fiber e ka khothaletsa tahlehelo ea boima ba 'mele ka ho eketsa maikutlo a ho tlala le ho hatella takatso ea lijo.
9. Setlolo sa safrone
Sehlahisoa sa safrone ke ntho e tsoang ho sekhobo - kapa karolo e tšehali ea lipalesa moo peo e phofo e bokelloang - ea palesa ea safrone.
Kamoo e sebetsang kateng: Ho nahanoa hore safrone e na le lintho tse 'maloa tse ka eketsang maikutlo a botlalo ka ho ntlafatsa maikutlo.
Katleho: Phuputso e entsoeng ho basali ba 60 ba batenya ho feta tekano e bonts'itse hore ba neng ba nka 176 mg ea safrone extract ka letsatsi ba na le phokotso e kholo ea ho ja le ho theola boima ba 'mele ho feta basali ba nkang placebo (34).
Le hoja liphello tsena li tšepisa, lithuto tse khōloanyane, tsa nako e telele li lokela ho etsoa ho utloisisa karolo ea safrone ho fokotsa takatso ea lijo le ho theola boima ba 'mele.
Litla-morao: Motsoako oa safrone hangata o mamelloa hantle, empa o ka baka ho tsekela, mokhathala, molomo o omeletseng, matšoenyeho, ho nyekeloa ke pelo le hlooho ho batho ba bang (35).
Lethathamo la tsebo tsa hau Bopaki bo bong bo tšehetsa tšebeliso ea sesepa sa safrone e le mokhoa oa ho fokotsa tlala le ho theola boima ba 'mele.
10. Guar gum
Guar gum ke mofuta oa fiber e nkiloeng ho linaoa tsa sehlopha sa India, kapa Cyamopsis tetragonoloba.
Kamoo e sebetsang kateng: Guar gum e sebetsa e le ntho e senyang maleng a hau. E hatella takatso ea lijo ka ho liehisa tšilo ea lijo le ho eketsa maikutlo a ho tlala (36).
Katleho: Phuputso e 'ngoe e bontšitse hore ho ja ligrama tse 2 tsa guar gum ka letsatsi ho lebisitse phokotsong e kholo ea tlala le phokotso ea 20% lipakeng tsa lijo tse bobebe (37).
Lithuto tse ling li bonts'a liphetho tse ts'oanang, tse bonts'ang hore guar gum e ka sebetsa ho fokotsa litakatso le ho ja khalori ka kakaretso (38).
Leha ho le joalo, guar gum ha e so pakoe e le sesebelisoa se sebetsang sa ho theola boima ba 'mele (39).
Litla-morao: Guar gum e ka baka litlamorao, joalo ka ho se phele hantle ka mpeng, letšollo, likerempe, khase le ho ruruha (40).
Lethathamo la tsebo tsa hau Guar gum ke mofuta oa fiber e ka sebetsang hantle ho fokotsa ho ja lijo tse bobebe le ho fokotsa ho jeoa ha khalori ka kakaretso.
11. Forskolin
Forskolin ke motsoako o ntšitsoeng ho Coleus forskohlii semela.
Kamoo e sebetsang kateng: Forskolin ho lumeloa hore e thusa ho theola boima ba 'mele ka ho fokotsa takatso ea lijo, ho ntlafatsa metabolism, le ho eketsa ho senyeha ha mafura' meleng oa hau (41).
Katleho: Lithuto tsa batho ka phello ea forskolin ho theola boima ba 'mele le khatello ea takatso ea lijo ho batho li na le moeli.
Leha ho le joalo, liphuputso tse 'maloa li bontša hore litekanyetso tse fihlang ho 500 mg tsa forskolin ka letsatsi ha li fokotse takatso ea lijo, li fokotsa ho ja, kapa li khothalletsa ho theola boima ba' mele ho batho ba batenya (42, 43).
Litla-morao: Ha ho tsejoe hakaalo ka litla-morao tse ka bang teng tsa Coleus forskohlii, le hoja thuto e 'ngoe e tlalehile letšollo le ho eketseha ha mala (44).
Lethathamo la tsebo tsa hau Forskolin e bonahala e na le tšusumetso e fokolang takatsong ea lijo kapa ho theola boima ba 'mele. Leha ho le joalo, lipatlisiso mabapi le tlatsetso ena li ntse li tsoela pele.
12. chrome
Picolinate
Chromium ke liminerale tse sebelisoang hangata ho laola tsoekere ea mali, ho fokotsa tlala le ho fokotsa takatso ea lijo.
Kamoo e sebetsang kateng: Chromium picolinate ke mofuta o monyang haholo oa chromium o thusang ho fokotsa takatso ea lijo le takatso ea lijo ka ho sebetsa ho li-neurotransmitters tse amehang ho laola maikutlo le boitšoaro ba ho ja (45).
Katleho: Tlhahlobo ea lithuto tsa 11 tse amanang le batho ba 866 ba batenya kapa ba batenya haholo ba fumane hore tlatsetso ea letsatsi le letsatsi ea 137 ho 1 mcg ea chromium bakeng sa libeke tse 000 ho isa ho tse 8 e ile ea fella ka ho fokotsa boima ba lik'hilograma tse 26 le boima ba 'mele oa 0,5. 0,46% (46).
Litla-morao: Litla-morao tse ka bang teng tse amanang le chromium picolinate li kenyelletsa mantle a hlephileng, ho tsekela, ho tsekela, hlooho, le hives (47).
Lethathamo la tsebo tsa hau Lipatlisiso tse ling li bontšitse hore chromium picolinate e ka sebetsa ho fokotsa takatso ea lijo le ho khothalletsa ho theola boima ba 'mele.
Sephetho sa hoqetela
Li-supplement tse ngata 'marakeng li bolela hore li hatella takatso ea lijo le ho matlafatsa tahlehelo ea boima ba' mele.
Leha ho le joalo, ke lijo tse fokolang haholo tse thathamisitsoeng ka holimo tse nang le bopaki bo lekaneng ba ho fana ka maikutlo a katleho ho fokotsa takatso ea lijo.
Le hoja lintho tse ling tse tlatsetsang—tse kang fiber ea leoka, guar gum le chromium picolinate—ka botšepehi li fokotsa takatso ea lijo, li ka baka litla-morao tse kang ho opa ha hlooho, letšollo le bohloko ba ka mpeng.
Ho na le mekhoa e mengata e sebetsang, e thehiloeng bopaking ea ho laola takatso ea lijo, ho fokotsa ho ja lijo tse bobebe, le ho theola boima ba 'mele ntle le ho sebelisa li-supplement.
Ho khaola lijo tse entsoeng, ho fokotsa khalori ea hau ka kakaretso, le ho eketsa boemo ba boikoetliso ba 'mele ke mekhoa e netefalitsoeng e tla u beha tseleng ea ho theola boima ba' mele.
