Izithasiselo ezingenakubalwa emakethe zithi zinikeza indlela esheshayo yokwehlisa isisindo.
Izidakamizwa ezicindezela ukudla ziyizinhlobo zezithako ezisebenza ngokunciphisa ukudla, ngaleyo ndlela zehlise ukudla futhi zikhuthaze ukuncipha kwesisindo.
Ezinye izinhlobo zokucindezela ukudla zinganqunywa udokotela kuphela, kodwa eziningi zitholakala phezu kwekhawunta.
Nakhu ukubuka kwezicindezeli ze-appetite eziyi-12, ukusebenza kahle kwazo nokuphepha.
1. I-Conjugated Linoleic Acid (CLA)
I-Conjugated linoleic acid (CLA) iwuhlobo lwamafutha e-polyunsaturated atholakala ngokwemvelo ekudleni okufana nobisi nenyama yenkomo. Ibuye ithengiswe ngendlela egxilile njengesengezo sokulahlekelwa isisindo.
Isebenza kanjani: I-CLA ikhonjiswe ukuthi ithinta izakhi zofuzo namahomoni alawula isifiso sokudla. Kungase futhi kukhulise inani lama-kilojoule ashiswa ngesikhathi sokuphumula, kwandise isisindo somzimba omncane, futhi kukhulise ukulahlekelwa kwamafutha (1).
Ukusebenza kahle: Ngenkathi i-CLA yehlisa isifiso sokudla kanye nokudla ezifundweni zezilwane, akukaze kuboniswe ukuthi yehlisa isifiso sokudla kubantu (2).
Ucwaningo lwamaviki angu-12 kubantu abangu-62 lubonise ukuthi amagremu angu-3,9 e-CLA ngosuku ayengenawo umthelela ekulangazeni ukudla, ukwakheka komzimba, noma inani lamakholori ashisiwe (3).
Nakuba ezinye izifundo zibonise ukuthi izithasiselo ze-CLA zikhuthaza ukulahlekelwa kwamafutha, umthelela wako ekwehleni kwesisindo uphansi.
Isibonelo, ukubuyekezwa kwezifundo ezingu-15 kutholwe ukuthi abantu abakhuluphele ngokweqile abathathe isithasiselo se-CLA okungenani izinyanga eziyisithupha behle ngokwesilinganiso kuphela ngamaphawundi angu-1,5 (0,7 kg) ngaphezu kwabantu abaseqenjini elilawulayo. (4).
Okuqhamuka uma udla imishanguzo: Ukuthatha i-CLA kungabangela imiphumela engemihle, efana nesifo sohudo negesi. Ukuphuza imithi isikhathi eside kungaholela ezinkingeni ezinkulu, ezinjengokulimala kwesibindi nokwanda kokuvuvukala (5, 6).
I-Sumumé I-CLA iyisengezo sokudla esinegama elehlisa isifiso sokudla. Kodwa-ke, ucwaningo kubantu lubonise ukuthi i-CLA inomthelela omncane ekulambeni nasekuncipheni kwesisindo.
2. Iwolintshi ebabayo (i-synephrine)
Iwolintshi elibabayo wuhlobo lwewolintshi eliqukethe i-synephrine, inhlanganisela enganciphisa ngempumelelo ukudla.
I-Synephrine ihlelwe ngendlela efana ne-ephedrine eyake yathandwa kakhulu yokulahlekelwa isisindo, eye yavinjelwa ukusetshenziswa kwezithako zokudla kusukela ku-2004 ngenxa yemiphumela emibi kakhulu (7).
Izithako ezisawolintshi ezibabayo zidayiswa ukuze zikhuthaze ukwehla kwesisindo ngokunciphisa isifiso sokudla futhi ziyatholakala ekhawuntareni.
Isebenza kanjani: Iwolintshi elibabayo kucatshangwa ukuthi likhuthaza ukwehla kwesisindo ngokwandisa isilinganiso sakho se-basal metabolic - noma ama-calories ashiswe lapho uphumule - okuvusa ukuwohloka kwamafutha futhi kucindezele isifiso sokudla (8).
Ukusebenza kahle: Nakuba ucwaningo luye lwabonisa ukuthi i-synephrine inyusa inani lama-calories ashisiwe, umphumela wayo ekulahlekelweni kwesisindo awuqiniseki (9).
Ngenxa yokuthi i-orange ebabayo ivame ukuhlanganiswa nezinye izingxenye, njenge-caffeine, ezithanjeni zokunciphisa umzimba, kunzima ukuchaza ukusebenza kwayo.
Ukubuyekezwa kwezifundo ze-23 kwathola ukuthi i-20 kuya ku-35 mg ye-synephrine ngosuku yanda izinga lomzimba futhi yaba nomthelela omncane ekulahlekelweni kwesisindo.
Kodwa-ke, ezinye izifundo azitholanga ukuncipha kwesisindo noma ngisho nokuzuza kwesisindo ngemuva kokwelashwa kwe-synephrine (10).
Okuqhamuka uma udla imishanguzo: Imiphumela emibi ebikiwe ye-synephrine ihlanganisa izinga lokushaya kwenhliziyo, umfutho wegazi ophakeme, nokukhathazeka.
Kodwa-ke, akukaziwa ukuthi ngabe i-synephrine iyodwa noma ihlanganiswe nezinye izikhuthazo ibangela lezi zimpawu (11).
I-Sumumé I-orange ebabayo iqukethe i-compound ebizwa ngokuthi i-synephrine engase ikhulise umzimba futhi ikhuthaze ukulahlekelwa isisindo. Nokho, ucwaningo lubonisa imiphumela exubile.
3. I-Garcinia Cambogia
Amaphilisi okudla e-Garcinia Cambogia angenye yezithako ezithandwa kakhulu zokunciphisa umzimba emakethe.
Yenziwe nge-extract etholakala esikhumbeni se I-Garcinia gummi-gutta izithelo, amaphilisi e-garcinia cambogia asetshenziselwa ukucindezela ukudla nokukhuthaza ukulahlekelwa isisindo.
Isebenza kanjani: I-Garcinia Cambogia ekhishwe iqukethe i-hydroxycitric acid (HCA), enganciphisa isifiso sokudla ngokwandisa amazinga e-serotonin ebuchosheni kanye nokunciphisa i-carbohydrate metabolism (12).
Ukusebenza kahle: Ukubuyekezwa kwezifundo ze-12 bathole ukuthi ababambiqhaza abathathe i-garcinia cambogia supplement equkethe i-1 kuya ku-000 mg ye-HCA nsuku zonke ama-2 kuya kumaviki angu-800 balahlekelwe isilinganiso samakhilogremu angu-2 (12 kg) ngaphezu kwalabo abadle i-placebos (1,98).
Olunye ucwaningo olubandakanya abantu abangu-28 lubonise ukuthi i-garcinia cambogia yayisebenza kahle kakhulu ekubambeni, ukwanda kwabantu, kanye nokunciphisa indlala uma kuqhathaniswa ne-placebo (14).
Kodwa-ke, ezinye izifundo zikhombisile ukuthi i-garcinia cambogia inomphumela omncane esuthi noma ekunciphiseni isisindo (15).
Okuqhamuka uma udla imishanguzo: Nakuba ngokuvamile kubhekwa njengokuphephile, ukudla i-garcinia cambogia kungase kubangele imiphumela engemihle kwabanye abantu, njengekhanda elibuhlungu, isifo sohudo, isicanucanu, ukucasuka, ngisho nokwehluleka kwesibindi ezimeni ezimbi kakhulu (16).
I-Sumumé Olunye ucwaningo lubonisa ukuthi i-garcinia cambogia icindezela ukudla futhi ikhuthaza ukulahlekelwa isisindo.
4. Glucomannan
I-Glucomannan iwuhlobo lwefayibha encibilikayo etholakala ezimpandeni ezidliwayo zesitshalo se-konjac.
Njengoba ikwazi ukumunca kuze kube izikhathi ezingama-50 isisindo sayo emanzini, isetshenziswa njengesengezo sokuncipha kwesisindo ukukhulisa inqwaba nokunciphisa isifiso sokudla (17).
Isebenza kanjani: IGlucomannan kukholakala ukuthi ikhuthaza ukwehla kwesisindo ngokunciphisa isifiso sokudla, ikhulise imizwa yokugcwala, ibambezele ukugaya, futhi ivimbele ukumuncwa kwamafutha namaprotheni (18).
Ukusebenza kahle: Ucwaningo ngomthelela we-glucomannan ekwehleni kwesisindo lunikeze imiphumela engaguquki.
Ukubuyekezwa kwezifundo eziyisithupha kwathola ukuthi i-1,24 kuya ku-3,99 amagremu we-glucomannan ngosuku kuze kube amasonto angu-12 kubangele ukulahlekelwa kwesisindo esifushane kufika ku-3 kg.
Kodwa-ke, abacwaningi baphethe ngokuthi imiphumela yayingabaluleki ngokwezibalo nokuthi kwakudingeka izifundo ezinkulu, zesikhathi eside (19).
Okuqhamuka uma udla imishanguzo: I-Glucomannan ingabangela imiphumela emibi njengokuqunjelwa, isifo sohudo, isicanucanu, nokungakhululeki kwesisu (20).
I-Sumumé I-Glucomannan iwuhlobo lwefayibha encibilikayo engakhuthaza ukuncipha kwesisindo sesikhashana. Nokho, imiphumela yocwaningo ayiphelele.
5. UHoodia Gordonii
UHoodia Gordonii iwuhlobo lwesitshalo esinamanzi ngokwesiko esisetshenziswa abantu bomdabu base-Afrika eseningizimu njengendlela yokucindezela ukudla.
Iphuma kusuka UHoodia Gordonii zisetshenziswa ezithasiselweni zokudla ezithi zinciphisa isifiso sokudla futhi zikhuthaze ukuncipha kwesisindo.
Isebenza kanjani: Nakuba indlela eyenziwa ngayo UHoodia Gordonii Ukucindezelwa yindlala akwaziwa; abanye ososayensi bayihlanganisa nenhlanganisela ebizwa ngokuthi i-P57, noma i-glycoside, engathinta isimiso sezinzwa esimaphakathi futhi yehlise isifiso sokudla (21).
Ukusebenza kahle: Kunobufakazi obuncane obusekela ukusetshenziswa kwe UHoodia Gordonii ukukhuthaza ukwehla kwesisindo, futhi izifundo zabantu ezimbalwa ziye zahlola lesi sitshalo.
Ucwaningo lwezinsuku ezingu-15 lwabesifazane abangu-49 abakhuluphele luthole ukuthi amagremu angu-2,2 we UHoodia Gordonii ngosuku, ezithathwe ihora elilodwa ngaphambi kokudla zazingenawo umthelela esisindweni somzimba noma ekwakhiweni kwekhalori uma kuqhathaniswa ne-placebo (22).
Okuqhamuka uma udla imishanguzo: UHoodia Gordonii kungaholela ekuphathweni kwekhanda, isicanucanu, ukushaya kwenhliziyo okwandisiwe, umfutho wegazi ophakeme, nokwehluleka kwesibindi (23).
I-Sumumé Njengamanje, abukho ubufakazi bokusekela ukusetshenziswa kwe UHoodia Gordonii ukuncipha noma ukulahlekelwa ukudla.
6. I-Green Coffee Bean Extract
Ukukhishwa kukabhontshisi wekhofi okuhlaza kuyinto etholakala embewini eluhlaza yesitshalo sekhofi futhi ivame ukusetshenziswa njengesengezo sokuncipha kwesisindo.
Isebenza kanjani: Ubhontshisi wekhofi oluhlaza uqukethe amazinga aphezulu e-chlorogenic acid, engavimbela ukunqwabelana kwamafutha. I-extract iqukethe ne-caffeine, enciphisa isifiso sokudla (24).
Ukusebenza kahle: Ucwaningo lwakamuva kubantu abane-metabolic syndrome lubonise ukuthi abantu abathatha ama-400 mg kabhontshisi wekhofi eluhlaza ngosuku babe nokuncipha okukhulu komjikelezo okhalweni kanye nesifiso sokudla uma kuqhathaniswa neqembu le-placebo (25).
Ukuhlaziywa kwezifundo ezintathu kubonise ukuthi ababambiqhaza abakhuluphele abathathe u-180 noma 200 mg wekhofi eluhlaza nsuku zonke kuze kube amasonto angu-12 bathole ukwehla kwesisindo esimaphakathi esingu-2,47 kg (amakhilogremu angu-6) ngaphezu kwalabo abaku-placebos (26).
Okuqhamuka uma udla imishanguzo: Nakuba ukukhishwa kwebhontshisi yekhofi eluhlaza ngokuvamile kubekezelelwa kahle, kungabangela ubuhlungu bekhanda nokwanda kwenhliziyo kwabanye abantu.
I-Sumumé Ucwaningo oluningana lubonise ukuthi ubhontshisi wekhofi oluhlaza okhishwayo unganciphisa isifiso sokudla futhi ukhuthaze ukulahlekelwa isisindo.
7. i-guarana
I-Guarana isetshenziswe amakhulu eminyaka ngezinjongo ezihlukahlukene, kuhlanganise nokucindezela isifiso sokudla (27).
Isebenza kanjani: I-Guarana iqukethe i-caffeine eningi kunanoma yisiphi esinye isitshalo emhlabeni. I-caffeine ivuselela isimiso sakho sezinzwa futhi ikhonjiswe ukuthi yehlisa isifiso sokudla futhi ikhuphule imetabolism (28).
Ukusebenza kahle: Abukho ubufakazi obanele bokusekela ukusetshenziswa kwe-guarana ukucindezela ukudla nokukhuthaza ukuncipha kwesisindo.
Kodwa-ke, izifundo zeshubhu yokuhlola nezilwane zibonisa ukuthi ukukhishwa kwe-guarana kungakhuphula imetabolism futhi kunciphise ukukhiqizwa kwamaseli amafutha ngokucindezela izakhi zofuzo ezithile (29).
Okuqhamuka uma udla imishanguzo: Ngenxa yokuthi i-guarana igcwele i-caffeine, ingabangela ukuqwasha, ubuhlungu bekhanda, uvalo, nokwenyuka kwesilinganiso senhliziyo nokukhathazeka, ikakhulukazi ngemithamo ephezulu (30).
I-Sumumé I-Guarana, ene-caffeine eningi kakhulu, ingase ithuthukise imetabolism, kodwa ucwaningo olwengeziwe luyadingeka ukuze kutholakale ukuthi ingabe icindezela ukudla noma ikhuthaza ukwehla kwesisindo.
8. I-Acacia Fiber
I-acacia fiber, eyaziwa nangokuthi i-gum arabic, iwuhlobo lwefayibha engagayeki umsebenzi wayo ukucindezela isifiso sokudla nokukhuthaza ukusutha.
Isebenza kanjani: I-acacia fiber ibambezela ukugaya, icindezela ukudla, ikhuphule ukugcwala, futhi ivimbele ukumuncwa kwe-glucose emathunjini, okungasiza ekulawuleni isisindo (31).
Ukusebenza kahle: Ucwaningo lwamasonto ayisithupha lwabesifazane abayi-120 luthole ukuthi labo abathatha amagremu angu-30 efayibha yomtholo ngosuku balahlekelwa amafutha amaningi kakhulu kunalawo aku-placebo (32).
Ngokufanayo, ucwaningo kubantu abangama-92 abanesifo sikashukela lubonise ukuthi amagremu angama-30 e-acacia fiber ngosuku izinyanga ezintathu anciphisa kakhulu amafutha esiswini (33).
Okuqhamuka uma udla imishanguzo: Imiphumela engemihle engaba khona yokudla i-acacia fiber ihlanganisa igesi, ukuqunjelwa, kanye nesifo sohudo.
I-Sumumé I-acacia fiber ingase ikhuthaze ukwehla kwesisindo ngokwandisa imizwa yokugcwala kanye nokucindezela isifiso sokudla.
9. Ukukhishwa kwesafron
I-Saffron extract iyinto etholakala esikhumbeni - noma ingxenye yesifazane yezimbali lapho impova iqoqwa khona - yembali yesafroni.
Isebenza kanjani: I-Saffron extract kucatshangwa ukuthi iqukethe izinto ezimbalwa ezingase zandise imizwa yokugcwala ngokuthuthukisa isimo sengqondo.
Ukusebenza kahle: Ucwaningo lwabesifazane abangu-60 abakhuluphele kakhulu lubonise ukuthi labo abathatha i-176 mg ye-safron ekhishwe ngosuku babe nokuncipha okukhulu kokudla futhi behla nesisindo esiningi kunabesifazane abathatha i-placebo (34).
Nakuba le miphumela ithembisa, izifundo ezinkulu, zesikhathi eside zidinga ukwenziwa ukuze kuqondwe indima yesafroni ekunciphiseni ukudla nokulahlekelwa isisindo.
Okuqhamuka uma udla imishanguzo: Ukukhishwa kwesafron kuvame ukubekezelelwa kahle, kepha kungabangela isiyezi, ukukhathala, umlomo owomile, ukukhathazeka, isicanucanu, nekhanda kwabanye abantu (35).
I-Sumumé Obunye ubufakazi busekela ukusetshenziswa kwe-safron extract njengendlela yokunciphisa indlala nokulahlekelwa isisindo.
10. Guar gum
I-Guar gum iwuhlobo lwefiber etholakala kubhontshisi weqoqo laseNdiya, noma I-Cyamopsis tetragonoloba.
Isebenza kanjani: I-Guar gum isebenza njenge-ejenti eningi emathunjini akho. Icindezela isifiso sokudla ngokunciphisa ukugayeka kokudla kanye nokwandisa umuzwa wokugcwala (36).
Ukusebenza kahle: Olunye ucwaningo lubonise ukuthi ukudla amagremu angu-2 e-guar gum ngosuku kuholele ekwehleni okukhulu kwendlala kanye nokwehliswa okungama-20% kokudla okuphakathi kokudla (37).
Olunye ucwaningo lukhombisa imiphumela efanayo, ekhombisa ukuthi i-guar gum ingahle isebenze ekwehliseni izifiso kanye nokudla okuphelele kwekhalori (38).
Kodwa-ke, i-guar gum ayizange ifakazelwe njengethuluzi elisebenzayo lokwehlisa isisindo (39).
Okuqhamuka uma udla imishanguzo: I-Guar gum ingase ibangele imiphumela engemihle, njengokungakhululeki kwesisu, isifo sohudo, amajaqamba, igesi, nokuqunjelwa (40).
I-Sumumé I-Guar gum iwuhlobo lwefayibha engase isebenze kahle ekwehliseni phakathi kokudla okulula kanye nokunciphisa inani eliphelele lekhalori.
11. Forskolin
I-Forskolin iyinhlanganisela ekhishwe ku- UColeus forskohlii isitshalo.
Isebenza kanjani: I-Forskolin kukholakala ukuthi isiza ukwehla kwesisindo ngokunciphisa isifiso sokudla, ukuthuthukisa imetabolism, nokwandisa ukuwohloka kwamafutha emzimbeni wakho (41).
Ukusebenza kahle: Izifundo zabantu ngomphumela we-forskolin ekuncipheni kwesisindo kanye nokucindezelwa kokudla kubantu zilinganiselwe.
Nokho, ucwaningo oluningana lubonisa ukuthi imithamo efika ku-500 mg ye-forskolin ngosuku ayinciphisi ukudla, inciphisa ukudla, noma ikhuthaze ukuncipha kwesisindo kubantu abakhuluphele ngokweqile (42, 43).
Okuqhamuka uma udla imishanguzo: Kuncane okwaziwayo mayelana nemiphumela emibi engase ibe khona UColeus forskohlii, nakuba ucwaningo olulodwa lwabika isifo sohudo nokwanda kokunyakaza kwamathumbu (44).
I-Sumumé I-Forskolin ibonakala inomthelela omncane esuthi noma ekunciphiseni isisindo. Nokho, ucwaningo ngalesi sengezo lusaqhubeka.
12. i-chrome
I-Picolinate
I-Chromium iyiminerali evame ukusetshenziselwa ukulawula ushukela wegazi, ukunciphisa indlala, nokunciphisa izifiso zokudla.
Isebenza kanjani: I-Chromium picolinate iwuhlobo olumuncwa kakhulu lwe-chromium olusiza ukwehlisa isifiso sokudla kanye nezifiso zokudla ngokwenza ama-neurotransmitters abambe iqhaza ekulawuleni isimo sengqondo kanye nokuziphatha kokudla (45).
Ukusebenza kahle: Ukubuyekezwa kwezifundo ze-11 ezibandakanya abantu abangu-866 abakhuluphele noma abakhuluphele kakhulu bathole ukuthi ukwengezwa kwansuku zonke kwe-137 kuya ku-1 mcg ye-chromium kumaviki angu-000 kuya kwangu-8 kubangele ukuncipha kwesisindo se-26 kg kanye nesisindo somzimba we-0,5. 0,46% (46).
Okuqhamuka uma udla imishanguzo: Imiphumela engemihle engaba khona ehlobene ne-chromium picolinate ihlanganisa indle exekethile, isiyezi, isiyezi, ikhanda elibuhlungu, nokuqunjelwa (47).
I-Sumumé Olunye ucwaningo luye lwabonisa ukuthi i-chromium picolinate ingase iphumelele ekwehliseni isifiso sokudla futhi ikhuthaze ukuncipha kwesisindo.
Umphumela wokugcina
Izithako eziningi emakethe zithi zicindezela ukudla futhi zikhuphule ukuncipha kwesisindo.
Kodwa-ke, izithasiselo zokudla ezimbalwa kakhulu ezibalwe ngenhla ezinobufakazi obanele bokuphakamisa ukuphumelela ekunciphiseni ukudla.
Nakuba ezinye izithasiselo—njenge-acacia fiber, i-guar gum, ne-chromium picolinate—zinciphisa ngokwethembeka isifiso sokudla, zingabangela imiphumela engemihle, njengekhanda elibuhlungu, isifo sohudo, nokungakhululeki kwesisu.
Kunezindlela eziningi ezisebenzayo, ezisekelwe ebufakazini zokulawula ukudla, ukunciphisa ukudla okulula, nokulahlekelwa isisindo ngaphandle kokusebenzisa izithasiselo.
Ukusika ukudla okugayiwe, ukunciphisa ukudla kwakho kwekhalori iyonke, nokwandisa izinga lakho lomsebenzi womzimba kuyizindlela ezifakazelwe ezizokubeka endleleni yokuncipha.
