Abubuwan Naturalarfafawa guda 10 waɗanda ke Taimaka maka Rage Kiba

Wadatacce

• 1. Yan Fenugreek
• Sashi
• 2. Glucomannan
• Sashi
• 3. Gymnema sylvestre
• Sashi
• 4. Griffonia mai saukin ganewa (5-HTP)
• Sashi
• 5. Caralluma fimbriata
• Sashi
• 6. Ganyen Shayi
• Sashi
• 7. Haɗa linoleic acid
• Sashi
• 8. Garcinia cambogia
• Sashi
• 9. Yerba aboki
• Sashi
• 10. Kofi
• Sashi
• Layin kasa

Akwai samfuran rage nauyi da yawa akan kasuwa.

Suna aiki ta hanyoyi daban-daban, ko dai ta hanyar rage ƙoshin abincinku, tare toshewar wasu abubuwan abinci, ko ƙara adadin adadin kuzari da kuke ƙonawa.

Wannan labarin yana mai da hankali ne akan ganyayyaki da tsire-tsire waɗanda aka nuna don taimaka muku cin abinci kaɗan ta rage rage ci, ƙara jin koshi, ko rage sha'awar abinci.

Anan ne manyan masu cin abinci na 10 waɗanda zasu iya taimaka muku rage nauyi.

1. Yan Fenugreek

Fenugreek tsire-tsire ne daga dangin legume. 'Ya'yan, bayan sun bushe da ƙasa, sune ɓangaren shuka da aka fi amfani dashi.

Tsaba sun ƙunshi fiber na 45%, yawancinsu ba su narkewa.Koyaya, suna dauke da fiber mai narkewa, gami da galactomannan ().

Godiya ga babban abun ciki na fiber, an nuna fenugreek don samar da fa'idodin kiwon lafiya, kamar su tsarin sukarin jini, rage cholesterol, da kuma kula da ci (,,).

Fenugreek yana aiki ta hanyar jinkirta ɓoye cikin ciki da jinkirta carb da shayar mai. Wannan yana fassara zuwa rage ci abinci da kuma kyakkyawan kula da sukarin jini.

Wani bincike da aka gudanar game da lafiyayyun mutane 18 masu kiba ya gano cewa cinye fiber na gram 8 daga fenugreek ya rage yawan ci sosai fiye da gram 4 na zaren daga fenugreek. Hakanan mahalarta sun ji sun cika kuma sun ɗan ci abinci na gaba ().

Bugu da ƙari, da alama fenugreek na iya taimaka wa mutane su rage yawan abincin da suke ci.

Misali, wani bincike da aka yi game da lafiyayyun maza 12 ya nuna cewa shan gram 1.2 na tsaba fenugreek ya rage yawan mai a kowace rana da 17%. Hakanan ya saukar da adadin kuzari na yau da kullun da kusan 12% ().

Bugu da ƙari, nazarin nazarin binciken 12 da aka bazu wanda aka gano ya nuna cewa fenugreek yana da sikari-da haɓakar mai-haɗari ().

Bincike ya nuna cewa fenugreek ba ta da wata illa kuma tana da 'yan kaɗan ko babu illa ().

Sashi

• Dukan iri. Fara tare da gram 2 kuma motsa zuwa gram 5, kamar yadda aka jure.
• Capsule. Fara tare da kashi 0.5-gram kuma ƙara zuwa gram 1 bayan mako biyu idan ba ku sami wata illa ba.

'Ya'yan Fenugreek suna dauke da fiber galactomannan. Wannan fiber mai narkewa yana taimakawa rage ci abinci ta hanyar ƙara matakan cikawa, jinkirin ɓoye ciki, da jinkirta carb da shayar mai.

2. Glucomannan

Intakeara yawan abincin ku na fiber babbar hanya ce ta sarrafa ci da rage nauyi ().

Daga cikin sanannun zaren narkewa, glucomannan yana da alama shine mafi inganci ga raunin nauyi. Dukansu suna rage ci kuma suna rage yawan cin abinci (,,).

Glucomannan yana iya ɗaukar ruwa kuma ya zama gel mai ƙarfi, wanda zai iya kewaye narkewa kuma ya isa ga mazaunin da ba shi da canji ().

Propertyididdigar dukiyar glucomannan tana taimakawa wajen inganta jin ƙoshin ciki da jinkirta ɓoyewar ciki, wanda zai iya taimakawa rage rage cin abinci da taimakawa asarar nauyi (,,).

A cikin wani binciken, mutane 83 masu kiba sun sami raguwa mai yawa a nauyin jiki da mai bayan sun sha wani kari mai dauke da gram 3 na glucomannan da kuma 300 mg na calcium carbonate na tsawon watanni 2 ().

A cikin binciken da ya fi girma, mahalarta 176 masu kiba sun kasance bazuwar don karɓar ƙarin nau'ikan nau'ikan glucomannan guda uku ko placebo yayin cin abinci mai ƙayyadadden kalori.

Waɗanda suka karɓi kowane ɗayan kayan haɗin glucomannan sun sami rashi mai nauyi idan aka kwatanta da waɗanda ke shan placebo ().

Bugu da ƙari, glucomannan na iya taimaka rage haɓakar furotin da ƙwayoyi, ciyar da ƙwayoyin cuta da ke cikin hanji, taimakawa daidaita matakan sukarin jini, da rage duka da LDL (mara kyau) cholesterol (,,).

Glucomannan yana dauke da aminci kuma gabaɗaya yana da juriya. Koyaya, yana iya fara fadadawa kafin isa cikin ciki, yana mai da shi haɗari mai raɗaɗi. Saboda haka, yana da mahimmanci a ɗauke shi da gilashin ruwa ɗaya zuwa biyu ko wani ruwa ().

Sashi

Fara daga gram 1 sau 3 a rana, mintuna 15 zuwa awa 1 kafin cin abinci ().

Glucomannan shine ɗayan mafi ingancin nau'ikan zazzaɓi don rage nauyi. Wannan fiber mai narkewa yana samarda gel mai danko, wanda yake jinkirta kitse da kuma shakar carb. Lokacin da aka sha kafin cin abinci, zai iya taimakawa rage ci abinci.

3. Gymnema sylvestre

Gymnema sylvestre wani ganye ne wanda aka fi sani ga kayan sa masu ciwon sikari. Koyaya, yana iya taimakawa asarar nauyi.

Abubuwan haɗin aikinta, waɗanda aka sani da suna gymnemic acid, an nuna su don hana zaƙin abinci. Watau, cinyewa Gymnema sylvestre zai iya rage dandano na sukari a cikin bakin kuma yaƙar sha'awar sukari (,).

A zahiri, binciken da ya gwada tasirin Gymnema sylvestre akan mutanen da suke azumi sun sami waɗanda suka ɗauka suna da ƙarancin matakan ci kuma sun fi iyakance cin abincin su, idan aka kwatanta da waɗanda ba su ɗauki ƙarin ba ().

Hakanan, acid na motsa jiki na iya ɗaure ga masu karɓar sukari a cikin hanji, yana hana shayar sukari a cikin jini. Wannan na iya taimaka wajan rage yawan sikarin da ke cikin jini da kuma nisantar ajiyar sitati a matsayin mai ().

Bayan 'yan karatun dabba suma suna tallafawa tasirin Gymnema sylvestre akan nauyin jiki da shan kitse (,).

Ofaya daga cikin binciken ya nuna cewa wannan ƙarin ya taimaka wa dabbobi su riƙe nauyinsu yayin da aka ciyar da su da mai mai ƙwanƙwasa na makonni 10 ().

Wani binciken ya nuna hakan Gymnema sylvestre zai iya toshe narkewar kitse har ma ya kara fitar da shi daga jiki ().

Koyaushe kuyi ƙoƙari ku cinye waɗannan abubuwan kari tare da abinci, saboda rashin jin daɗin ciki na iya faruwa idan aka ɗauke su akan komai a ciki.

Sashi

• Capsule. 100auki 100 MG sau 3-4 a kowace rana.
• Foda. Fara tare da gram 2 kuma motsa zuwa gram 4 idan ba a sami sakamako masu illa ba.
• Shayi. Tafasa ganye na mintina 5 kuma bari yayi tsayi na mintuna 10-15 kafin a sha.

Gymnema sylvestre tsire-tsire ne wanda zai iya taimakawa rage yawan sha'awar sukari. Abubuwan haɗin da ke aiki na iya taimaka maka ka ci abinci mai ƙarancin ƙarancin abinci, rage narkar da sikari cikin jini, har ma ya toshe narkewar mai.

4. Griffonia mai saukin ganewa (5-HTP)

Griffonia mai sauki tsire-tsire ne sananne don kasancewa ɗayan mafi kyawun tushen asalin halitta na 5-hydroxytryptophan (5-HTP).

5-HTP mahadi ne wanda ke jujjuya zuwa serotonin a cikin kwakwalwa. Increaseara yawan matakan serotonin an nuna yana tasiri kwakwalwa ta hanyar hana ci ().

Sabili da haka, 5-HTP yana taimakawa asarar nauyi ta hanyar taimakawa rage yawan abincin carb da matakan yunwa (,).

A cikin wani binciken da bazuwar, 20 mata masu lafiya da kiba sun karɓa Griffonia mai sauki cirewa dauke da 5-HTP ko placebo na sati 4.

A ƙarshen binciken, ƙungiyar masu jiyya sun sami ƙaruwa sosai a matakan cikawa da raguwa a kugu da kewayen hannu ().

Wani binciken ya binciki tasirin kirkirar da ke dauke da 5-HTP kan ci a cikin mata masu lafiya 27 masu kiba.

Sakamako ya nuna cewa rukunin masu jiyya sun sami ƙarancin abinci, ƙarar matakai na cikawa, da raguwar nauyi mai nauyi akan tsawon sati 8 ().

Koyaya, kari tare da 5-HTP yana bayyana don samar da wasu laulayi da rashin jin daɗin ciki yayin amfani mai tsawo ().

-Arin 5-HTP na iya ƙara haɗarin cututtukan serotonin idan aka haɗa su tare da wasu maganin kashe kumburi. Kada ku ɗauki ƙarin Griffonia ko 5-HTP kari ba tare da tuntuɓar mai ba ku ba ().

Sashi

-Arin 5-HTP mai yiwuwa ya fi ƙarfin maye gurɓataccen abinci Griffonia mai sauƙaƙe, an ba da cewa 5-HTP shine babban aiki a wannan ganye.

Abubuwan don 5-HTP kewayon daga 300-500 MG, ana ɗauka sau ɗaya a rana ko a cikin kashi biyu. An ba da shawarar a ɗauka tare da abinci don haɓaka ƙosarwar cikawa.

Griffonia mai sauƙaƙe tsire-tsire ne mai arziki a cikin 5-HTP. Wannan sinadarin ya juye zuwa serotonin a cikin kwakwalwa, wanda aka nuna yana rage ci da kuma rage yawan amfani da carb.

5. Caralluma fimbriata

Caralluma fimbriata tsire-tsire ne waɗanda aka saba amfani dasu don hana ci abinci da haɓaka ƙarfin hali ().

An yi imani da cewa mahadi a Caralluma fimbriata na iya kara yawan jujjuyawar serotonin a cikin kwakwalwa, wanda aka nuna don rage yawan cin abinci da rage yunwa (,,,).

Studyaya daga cikin binciken a cikin manya 50 da kiba ya nuna cewa shan gram 1 na Caralluma fimbriata cirewa na tsawon watanni 2 ya haifar da raunin nauyi na 2.5%, saboda ƙimar raguwar ci ().

Wani binciken ya ba mutane 43 tare da kiba 500 mg Caralluma fimbriata sau biyu kowace rana don makonni 12, tare da abinci mai sarrafawa da motsa jiki. Ya gano cewa sun sami ragi sosai a kewayen kugu da nauyin jiki ().

Bugu da ƙari, wani binciken ya kalli mutanen da ke fama da cutar Prader-Willi, yanayin lafiyar da ke haifar da yawan cin abinci. An bi da mahalarta tare da allurai na 250, 500, 750 ko 1,000 MG na Caralluma fimbriata cire ko placebo na sati 4.

Takingungiyar da ke ɗaukar mafi girma - 1,000 MG a kowace rana - ƙarancin matakan ci gaba da raguwa a cin abinci a ƙarshen binciken ().

Caralluma fimbriata cirewa ba shi da wani tasiri na rubuce-rubuce ().

Sashi

An ba da shawarar a cikin allurai na 500 MG sau biyu a rana don aƙalla wata 1.

Caralluma fimbriata tsire-tsire ne wanda zai iya taimakawa rage matakan ci. Haɗe tare da motsa jiki da abinci mai sarrafa kalori, Caralluma fimbriata an nuna don inganta asarar nauyi.

6. Ganyen Shayi

Cutar koren shayi an nuna tana da tasiri ga raunin nauyi, ban da bayar da wasu manyan fa'idodin kiwon lafiya ().

Green shayi ya ƙunshi mahadi biyu waɗanda ke ba da gudummawa ga abubuwan rashin asararsa - maganin kafeyin da catechins.

Maganin kafeyin sanannen mai kara kuzari ne wanda ke kara yawan kuzari da kuma danne abinci (,).

A halin yanzu, an nuna katechins, musamman epigallocatechin gallate (EGCG) don haɓaka kumburi da rage kitse ().

Haɗin EGCG da maganin kafeyin a cikin cirewar shayi kore suna aiki tare don sanya jiki yin tasiri a ƙona calories, wanda zai haifar da raunin nauyi (,).

A zahiri, binciken 10 masu lafiya ya nuna ƙaruwa 4% na adadin kuzari da aka ƙone bayan cinye haɗin EGCG da maganin kafeyin ().

Kodayake babu wani bincike game da ƙarancin abincin maye na koren shayi a cikin mutane, da alama koren shayi haɗe da sauran kayan haɗi na iya rage ci (,).

An gano koren shayi mai lafiya a cikin allurai har zuwa 800 MG na EGCG. Mafi yawan allurai na 1,200 MG na EGCG an danganta su da jiri ().

Sashi

Abun da aka ba da shawarar ga koren shayi tare da daidaitaccen EGCG a matsayin babban kayan aikinta shine 250-500 MG kowace rana.

Cire koren shayi yana dauke da maganin kafeyin da kayan abinci, wanda zai iya inganta metabolism, ƙona kitse, da taimakawa rage nauyi. Idan aka hada koren shayin da sauran sinadarai na iya rage matakan ci da kuma rage cin abinci.

7. Haɗa linoleic acid

Conjugated linoleic acid (CLA) wani nau'in kitse ne mai asali wanda aka samo shi a ɗabi'a a cikin wasu kayayyakin dabbobin mai. Abin sha'awa, yana da fa'idodi da yawa na kiwon lafiya ().

An nuna CLA don taimakawa tare da raunin nauyi ta hanyar ƙara ƙona mai, tare hana samar da mai, da kuma motsa mai narkewa (,,,).

Bincike ya nuna cewa CLA kuma yana ƙaruwa da cikewar jiki kuma yana rage ci ().

Wani bincike ya nuna cewa mutane 54 da aka basu gram 3.6 na CLA a kowace rana tsawon makonni 13 suna da ƙarancin ci da kuma cikewar jiki fiye da waɗanda suke shan placebo. Koyaya, wannan bai shafi yawancin mahalarta abinci da aka cinye ba ().

Bugu da ƙari, CLA kamar yana taimakawa rage ƙimar jiki. Binciken nazarin 18 ya tabbatar da cewa shan gram 3.2 na CLA a kowace rana kamar yana rage kitsen jiki ().

Karatun yana ganin CLA ba ta da aminci, kuma ba a ba da rahoton mummunan abu a cikin allurai har zuwa gram 6 kowace rana (,).

Sashi

Yawan shawarar yau da kullun shine 3-6 grams. Ya kamata a sha tare da abinci.

Conjugated linoleic acid mai narkewa ne tare da fa'idodin danniya mai ci. CLA an nuna kara mai ƙona da toshe mai sha.

8. Garcinia cambogia

Garcinia cambogia ya fito ne daga fruita ofan itace iri ɗaya, wanda aka fi sani da Garcinia gummi-gutta.

Bawon wannan 'ya'yan itacen yana dauke da sinadarai masu yawa na hydroxycitric acid (HCA), wanda aka tabbatar yana da abubuwan asarar nauyi (,).

Binciken dabba ya nuna cewa garcinia cambogia zai iya rage cin abinci (52, 53).

Bugu da ƙari, nazarin ɗan adam yana nuna cewa garcinia cambogia yana rage yawan ci, yana toshe kitse, kuma yana rage nauyin jiki ().

Da alama garcinia cambogia na iya haɓaka matakan serotonin, wanda ke aiki a kan masu karɓar ƙwaƙwalwar da ke kula da siginar cikawa. A sakamakon haka, yana iya dakatar da ci (, 55,).

Koyaya, wasu nazarin sun gano cewa garcinia cambogia baya rage ci ko taimakawa asarar nauyi. Saboda haka, sakamako na iya bambanta da mutum ().

Garcinia cambogia yana da amintacce a cikin allurai har zuwa 2,800 MG na HCA kowace rana. Koyaya, an bayar da rahoton wasu illoli, kamar ciwon kai, fatar jiki, da ɓacin rai ciki (,).

Sashi

Garcinia cambogia ana ba da shawarar a allurai na 500 MG na HCA. Ya kamata a sha minti 30-60 kafin cin abinci.

Garcinia cambogia yana dauke da sinadarin hydroxycitric acid (HCA). HCA an nuna don taimakawa haɓaka matakan serotonin, wanda zai iya inganta matakan cikawa. Koyaya, wasu karatun basu nuna wani tasiri mai mahimmanci daga wannan ƙarin ba.

9. Yerba aboki

Yerba mate ɗan tsire ne na Kudancin Amurka. An san shi don abubuwan haɓaka-haɓaka makamashi.

Nazarin dabba ya nuna cewa cinyewar yerba aboki sama da tsawon sati 4 ya rage rage abinci da shan ruwa sosai kuma yana taimakawa rage nauyi (,).

Studyaya daga cikin binciken da aka yi a cikin beraye ya nuna cewa yawan amfani da matar yerba ya taimaka rage ƙarancin abinci, cin abinci, da nauyin jiki ta hanyar haɓaka pecide 1 (GLP-1) mai kama da glucagon da matakan leptin ().

GLP-1 wani mahadi ne wanda aka samar dashi a cikin hanjin mutum wanda yake sarrafa ci, yayin da leptin shine hormone mai kula da siginar sigina. Theirara matakan su na haifar da ƙarancin yunwa.

Sauran nazarin kuma sun nuna cewa matar yerba, a hade tare da wasu sinadaran, na iya taimakawa rage yunwa da ci abinci (,).

A zahiri, nazarin mata masu ƙoshin lafiya 12 ya nuna cewa ɗaukar gram 2 na matar yerba kafin yin wasan motsa jiki na mintina 30 ya rage ciwu kuma har ma ya kara ƙarfin kuzari, mai da hankali, da matakan kuzari ().

Yerba mate yana da lafiya kuma baya haifar da wata illa mai tsanani ().

Sashi

• Shayi. Sha kofuna 3 (kowace rana miliyan 330).
• Foda. Gramsauki 1-1.5 grams kowace rana.

Yerba mate tsirrai ne sananne don abubuwan haɓaka-kuzari. An nuna shi don taimakawa haɓaka peptide 1-kamar glucagon (GLP-1) da matakan leptin. Duk waɗannan mahaɗan na iya ƙara matakan cikawa da rage ci.

10. Kofi

Kofi yana daya daga cikin abubuwan sha da aka fi amfani da su a duniya. Kofi da yawan adadin maganin kafeyin an san suna da fa'idodi masu yawa na kiwon lafiya ().

Nazarin kan kofi ya nuna cewa zai iya taimakawa tare da rage nauyi ta hanyar ƙara yawan ƙone calorie da raunin mai (,).

Bugu da ƙari, kofi na iya taimakawa rage ci, don haka yana taimakawa asarar nauyi. Da alama shan maganin kafeyin na awanni 0.5-4 kafin cin abinci na iya yin tasiri cikin ɓoyewa na ciki, homonon ci, da yunwa ().

Bugu da ƙari, shan kofi na iya sa mutane ba za su iya cin abinci sosai yayin cin abinci mai zuwa da kuma tsawon yini, idan aka kwatanta da rashin shan shi ().

Abin sha'awa, waɗannan tasirin na iya bambanta ga maza da mata. Studyaya daga cikin binciken ya nuna cewa cinye 300 na maganin kafeyin ya haifar da kusan 22% rage yawan adadin kuzari ga maza, alhali kuwa bai shafi cin kalori ga mata ba (71).

Bugu da ƙari, wasu nazarin ba su sami sakamako mai kyau ba game da rage ci daga maganin kafeyin (,).

Hakanan maganin kafeyin zai iya taimaka maka haɓaka haɓakar ku ta hanyar zuwa 11% kuma ƙara ƙona mai ƙanshi har zuwa 29% a cikin mutane masu laula (,,).

Koyaya, lura cewa shan maganin kafeyin na 250 MG ko fiye na iya haifar da hawan jini a cikin wasu mutane ().

Sashi

Cupaya daga cikin kofi na yau da kullun da aka dafa shi ya ƙunshi kusan kashi 95 na maganin kafeyin (77).

Adadin maganin 200 na maganin kafeyin, ko kusan kofuna biyu na kofi na yau da kullun, yawanci ana amfani dasu don asarar nauyi. Bincike gabaɗaya yana amfani da allurai na 1.8-2.7 MG a kowace fam (4-6 MG a kowace kilogiram) na nauyin jiki.

Koyaya, waɗannan allurai na iya dogara da mutum da duk wata illa da zata iya haifarwa.

An nuna kofi don rage yawan ci, jinkirta ɓoye ciki, da kuma yin tasiri akan homonon ci, duk waɗannan na iya taimaka maka rage cin abinci. Hakanan an tabbatar da maganin kafeyin don ƙara ƙona mai da taimakawa rage nauyi.

Layin kasa

An tabbatar da wasu ganyayyaki da tsirrai don haɓaka ƙimar nauyi.

Suna aiki ta hanyar rage yawan ci, da ƙara matakan cikawa, jinkirin ɓoye ciki, tare toshewar abubuwan ƙoshin abinci, da kuma yin tasiri akan homonon ci.

Tsira mai narkewa kamar fenugreek da glucomannan suna da kyau wajen jinkirta ɓarkewar ciki, ƙaruwa, da hana cin kuzari.

Caralluma fimbriata, Griffonia mai sauki, kuma garcinia cambogia yana dauke da mahadi wanda ke taimakawa wajen kara yawan sinadarin serotonin a cikin kwakwalwa, wanda aka nuna yana kara matakan cikawa da rage yawan cin abincin.

A halin yanzu, yerba mate, kofi, da koren shayi suna da wadataccen maganin kafeyin da mahadi kamar EGCG waɗanda aka nuna don rage yawan cin abinci, yin tasiri akan homonon ci, da haɓaka metabolism.

Aƙarshe, an nuna CLA don ƙara ƙona mai da rage matakan ci.

Duk da yake sakamako na iya bambanta da mutum, waɗannan ƙarin alamun suna da kyakkyawar hanya ga waɗanda ke neman ɗaukar hanyar da ta dace don asarar nauyi.