12 -arfafa Supparancin Supparancin Theari-da-Counter

Wadatacce

• 1. Haɗin Linoleic Acid (CLA)
• 2. Orange mai ɗaci (Synephrine)
• 3. Garcinia Cambogia
• 4. Glucomannan
• 5. Hoodia Gordonii
• 6. Cire Ganyen Gwanin Kofin
• 7. Guarana
• 8. Acacia Fiber
• 9. Cire Saffron
• 10. Guar Gum
• 11. Forskolin
• 12. Chromium Picolinate
• Layin .asa

Suparin kari akan kasuwa suna da'awar bayar da hanya mai sauri don sauke nauyi mai yawa.

Masu maye gurbin abinci nau'ikan kari ne waɗanda ke aiki ta hanyar rage ci, don haka rage rage cin abinci da inganta ƙimar nauyi.

Duk da yake wasu nau'o'in masu maye gurbin likita kawai za su iya ba da umarni, ana samun da yawa a kan kanti.

Anan sake dubawa ne na kange-shaye shaye shaye 12 na cin abinci, tasirin su da amincin su.

1. Haɗin Linoleic Acid (CLA)

Conjugated Linoleic Acid (CLA) wani nau'in polyunsaturated fatty acid ne wanda aka samo shi cikin abinci kamar kiwo da naman sa. Hakanan ana siyar dashi cikin sifa mai mahimmanci azaman ƙarin asarar nauyi.

Yadda yake aiki: CLA an nuna yana shafar ci-ƙayyade ƙwayoyin cuta da hormones. Hakanan yana iya haɓaka adadin adadin kuzari da aka ƙone a hutawa, ƙara ƙarfin jiki da motsa rarar mai ().

Tasiri: Duk da yake CLA na rage yawan ci da sha a karatun dabba, ba a nuna ta ta rage yawan ci a jikin mutane ba).

Nazarin mako 12 a cikin mutane 62 ya nuna cewa gram 3.9 na CLA a kowace rana ba su da tasiri ga ci abinci, yanayin jiki ko adadin adadin kuzari da aka ƙone ().

Kodayake an nuna alamun CLA don inganta asarar mai a cikin wasu nazarin, tasirinta akan asarar nauyi ƙarami ne.

Misali, nazarin nazarin 15 ya gano cewa mutane masu kiba wadanda suka sami ƙarin CLA na aƙalla watanni shida kawai sun rasa matsakaicin fan 1.5 (0.7 kg) fiye da mutanen da ke cikin rukunin kulawa ().

Sakamako masu illa: Shan CLA na iya haifar da sakamako masu illa, irin su gudawa da gas. Arin dogon lokaci na iya haifar da matsaloli masu tsanani, kamar lalacewar hanta da ƙara ƙonewa (,)

Takaitawa CLA shine abincin abincin da aka ƙayyade azaman mai rage yawan ci. Koyaya, karatun ɗan adam ya nuna cewa CLA ba ta da tasiri kaɗan akan ci da rage nauyi.

2. Orange mai ɗaci (Synephrine)

Orangeananan lemu wani nau'in lemu ne wanda ke ɗauke da sinadarin synephrine, mahaɗin wanda zai iya zama mai tasiri wajen rage ci.

Synephrine yana da kama da sanannen sanannen ƙwayar ƙwayar ƙwayar cuta ta ephedrine, wanda aka hana amfani dashi a cikin kayan abinci mai gina jiki tun 2004 saboda tsananin illa ().

Ana siyar da kayan lemu mai ɗanɗano don haɓaka ƙimar nauyi ta rage rage ci kuma ana samun su akan kanti.

Yadda yake aiki: An yi imani da lemu mai ɗaci don ƙarfafa raunin nauyi ta hanyar haɓaka ƙwanƙolin ƙimar ku na asali - ko adadin kuzari da aka ƙona a hutawa - a ciki yana haifar da raunin mai da rage ci ().

Tasiri: Kodayake bincike ya nuna cewa synephrine yana ƙaruwa da adadin adadin kuzari da aka ƙona, tasirinsa akan asarar nauyi bai cika ba ().

Saboda lemu mai ɗaci galibi ana haɗa shi da wasu mahaɗan - kamar su maganin kafeyin - a cikin kari na rage nauyi, yana da wahala a fassara tasirinsa.

Binciken nazarin 23 ya gano cewa 20-35 MG na synephrine kowace rana ya karu da saurin rayuwa kuma yana da tasiri a kan rage nauyi.

Koyaya, wasu daga cikin karatun basu haifar da asarar nauyi ba ko ma samun riba bayan jiyya tare da synephrine ().

Sakamako masu illa: Abubuwan da aka ruwaito na synephrine sun haɗa da ƙaruwar zuciya, haɓaka hawan jini da damuwa.

Koyaya, har yanzu ba a fahimta ba ko synephrine shi kaɗai ko haɗe shi da wasu abubuwan kara kuzari na haifar da waɗannan alamun ().

Takaitawa Gishiri mai ɗaci yana ɗauke da wani fili wanda ake kira synephrine wanda zai iya haɓaka haɓaka da ƙarfafa ƙimar nauyi. Koyaya, bincike yana nuna sakamako mai gauraya.

3. Garcinia Cambogia

Garcinia cambogia kwayoyi masu cin abinci suna ɗayan shahararrun abubuwan ƙarancin nauyi a kasuwa.

Anyi shi da wani tsantsa wanda aka samo daga baƙin na Garcinia gummi-gutta 'ya'yan itace, garcinia cambogia ana amfani da kwayoyi don murkushe abinci da inganta raunin kiba.

Yadda yake aiki: Garcinia cambogia cire ya ƙunshi hydroxycitric acid (HCA), wanda zai iya rage yawan ci abinci ta hanyar ƙara yawan kwayar serotonin a cikin kwakwalwar ku da kuma rage yawan kuzari na (carbohydrates).

Tasiri: Binciken nazarin 12 ya gano cewa mahalarta waɗanda suka taimaka tare da garcinia cambogia dauke da 1,000-2,800 MG na HCA kowace rana don makonni 2-12 sun rasa matsakaicin fam 1.94 (0.88 kg) fiye da waɗanda suka cinye kwayoyin maye ().

Wani binciken da aka yi a cikin mutane 28 ya nuna cewa garcinia cambogia ya fi tasiri wajen rage ci, da ƙoshi da rage yunwa fiye da placebo ().

Koyaya, wasu nazarin sun nuna cewa garcinia cambogia ba shi da wani tasiri a kan ci ko kuma rage nauyi ().

Sakamako masu illa: Kodayake ana ɗauka lafiya, cinye garcinia cambogia na iya haifar da illa ga wasu mutane, kamar ciwon kai, gudawa, jiri, tashin hankali har ma da gazawar hanta cikin mawuyacin hali ().

Takaitawa Wasu bincike sun nuna cewa garcinia cambogia yana hana ci abinci kuma yana haɓaka ƙimar nauyi.

4. Glucomannan

Glucomannan wani nau'in fiber ne mai narkewa wanda aka samo shi daga asalin itacen abin ci na konjac.

Saboda zai iya sha har sau 50 nauyinta a ruwa, ana amfani da shi azaman ƙarin asara don ƙara ƙoshi da rage ci ().

Yadda yake aiki: An fahimci Glucomannan don ƙarfafa raunin nauyi ta rage rage ci, ƙara jin ƙoshi, rage narkewa da toshewar kitse da furotin ().

Tasiri: Nazarin kan tasirin glucomannan akan raunin kiba ya bayar da binciken da bai dace ba.

Binciken karatun shida ya gano cewa gram 1.24-3.99 na glucomannan a kowace rana har zuwa makonni 12 ya haifar da asarar nauyi na gajeren lokaci har zuwa fam 6.6 (kilogram 3).

Koyaya, masu bincike sun ƙarasa da cewa sakamakon bai da wata mahimmanci ba kuma ana buƙatar karatu mai girma da tsayi ().

Sakamako masu illa: Glucomannan na iya haifar da sakamako masu illa irin su maƙarƙashiya, gudawa, tashin zuciya da rashin jin daɗin ciki ().

Takaitawa Glucomannan wani nau'in fiber ne mai narkewa wanda zai inganta haɓakar nauyi na gajeren lokaci. Koyaya, sakamako daga karatu bashi da mahimmanci.

5. Hoodia Gordonii

Hoodia gordonii wani nau'in shuki ne mai dadi wanda al'adun gargajiya ke amfani da shi a kudancin Afirka a matsayin mai hana ci abinci.

Cire bayanai daga Hoodia gordonii ana amfani dasu a cikin abincin abincin da ke da'awar rage ci da haɓaka rawan nauyi.

Yadda yake aiki: Kodayake inji ta wacce Hoodia gordonii ya danne yunwa ba a san shi ba, wasu masana kimiyya sun danganta shi da wani mahadi da ake kira P57, ko glycoside, wanda zai iya shafar tsarin jijiyoyinku na tsakiya da rage yawan ci ().

Tasiri: Akwai ƙaramin shaida don tallafawa amfani da Hoodia gordonii don haɓaka ƙimar nauyi, kuma ƙananan binciken ɗan adam sun bincika tsire-tsire.

Wani bincike na kwanaki 15 a cikin mata masu kiba 49 ya gano cewa gram 2.2 na Hoodia gordonii kowace rana ana ɗaukar sa'a ɗaya kafin abinci ba shi da tasiri akan nauyin jiki ko cin abincin kalori idan aka kwatanta da placebo ().

Sakamako masu illa:Hoodia gordonii na iya haifar da ciwon kai, jiri, yawan bugun zuciya, hawan jini da nakasa aikin hanta ().

Takaitawa A halin yanzu, babu wata shaidar da ta goyi bayan amfani da Hoodia gordonii don rage kiba ko rage cin abinci.

6. Cire Ganyen Gwanin Kofin

Green kofi wake wake wani abu ne wanda aka samo daga ɗanyen tsire-tsire na kofi kuma ana amfani dashi da yawa azaman ƙarin asarar nauyi.

Yadda yake aiki: Koren wake na koren kofi na ɗauke da manyan matakan chlorogenic acid, wanda zai iya hana tarin mai. Hakanan ya ƙunshi maganin kafeyin, wanda ke rage ci ().

Tasiri: Wani binciken da aka yi kwanan nan a cikin mutanen da ke fama da ciwo na rayuwa ya nuna cewa waɗanda ke shan 400 MG na koren wake na wake a kowace rana sun sami raguwar ƙugu da ƙoshin abinci idan aka kwatanta da rukunin wuribo ().

Wani bincike na karatu uku ya gano cewa mahalarta masu kiba wadanda suka dauki ko 180 ko 200 MG a kowace rana na koren kofi don har zuwa makonni 12 sun sami asarar nauyi mai nauyi na fam 6 (Kilogiram 2.47) fiye da waɗanda ke shan placebos ().

Sakamako masu illa: Kodayake ana haƙƙin haƙƙin koren ƙwallan wake na gari, yana iya haifar da ciwon kai da ƙarar zuciya a cikin wasu mutane.

Takaitawa Yawancin binciken bincike da yawa sun nuna cewa koren ɗanyen wake na kofi na iya rage ci abinci da haɓaka ƙimar nauyi.

7. Guarana

Anyi amfani da tsiran guarana tsawon ɗaruruwan shekaru don dalilai daban-daban, gami da danniya mai ci ().

Yadda yake aiki: Guarana ya ƙunshi mafi yawan maganin kafeyin fiye da kowane tsire-tsire a duniya. Maganin kafeyin yana motsa tsarinku na juyayi kuma an nuna shi don rage ci abinci da haɓaka kuzari ().

Tasiri: Babu cikakkun shaidu don tallafawa yin amfani da guarana don kawar da ci da haɓaka nauyi.

Koyaya, gwajin gwaji da kuma nazarin dabba sun nuna cewa cirewar guarana na iya bunkasa metabolism da kuma iyakance kwayar kwayar halitta ta hanyar danne wasu kwayoyin halitta ().

Sakamako masu illa: Saboda guarana yana dauke da maganin kafeyin sosai, yana iya haifar da rashin bacci, ciwon kai, tashin hankali da karuwar bugun zuciya da damuwa, musamman idan aka sha cikin allurai masu yawa ().

Takaitawa Guarana - wanda yafi yawa a cikin maganin kafeyin - na iya haɓaka kumburi, amma ana buƙatar ƙarin bincike don sanin ko yana hana ci abinci ko kuma inganta haɓaka nauyi.

8. Acacia Fiber

Acacia fiber, wanda aka fi sani da danko arabic, wani nau'in fiber ne wanda ba shi iya narkewa wanda aka inganta shi a matsayin hanyar danne ci abinci da inganta cikakken abinci.

Yadda yake aiki: Fitsarin Acacia yana jinkirta narkewa, yana danne sha'awar abinci, yana kara girma kuma yana hana shigar da sinadarin glucose a cikin hanjin ka, wanda duk zai iya taimakawa wajen sarrafa nauyi ().

Tasiri: Studyaya daga cikin binciken sati shida a cikin mata 120 ya gano cewa waɗanda ke shan gram 30 na zaren acacia a kowace rana sun rasa kitsen jiki sosai fiye da waɗanda ke kan placebo ().

Hakazalika, wani bincike da aka gudanar a cikin mutane 92 masu fama da ciwon sukari ya nuna cewa gram 30 na fatar acacia a kullum tsawon watanni uku ya rage kitsen ciki ().

Sakamako masu illa: Illolin dake tattare da amfani da zaren acacia sun hada da iskar gas, kumburin ciki da gudawa.

Takaitawa Fitsarin Acacia na iya ƙarfafa ƙimar nauyi ta hanyar ƙaruwa da ƙoshin abinci.

9. Cire Saffron

Saffron tsantsa wani abu ne wanda aka samo daga ƙyamar - ko ɓangaren mata na furanni inda ake tattara ƙura - na furen saffron.

Yadda yake aiki: Saffron tsantsa an yi imanin yana ƙunshe da abubuwa da yawa waɗanda na iya haɓaka jin daɗin cikawa ta haɓaka yanayi.

Tasiri: Studyaya daga cikin bincike a cikin mata masu kiba 60 ya nuna cewa waɗanda suke shan 176 mg na saffron cirewa a kowace rana sun sami raguwa mai yawa a cikin cin abinci da kuma rasa nauyi fiye da mata a kan maganin maye ().

Kodayake waɗannan sakamakon suna da alamar alƙawari, dole ne a gudanar da karatu mai girma da tsayi don fahimtar matsayin saffron a rage rage ci da rage nauyi.

Sakamako masu illa: Saffron tsantsa yana da kyau a jure amma yana iya haifar da jiri, gajiya, bushe baki, damuwa, tashin zuciya da ciwon kai ga wasu mutane ().

Takaitawa Wasu shaidu suna goyan bayan amfani da sinadarin Saffron a matsayin wata hanya ta rage yunwa da rage kiba.

10. Guar Gum

Guar gum wani nau'ine ne na zare wanda aka samu daga wake wake na Indiya, ko Cyamopsis tetragonoloba.

Yadda yake aiki: Guar gum yana aiki ne azaman wakili mai yawa a cikin hanjinku. Yana danne abinci ta hanyar rage narkewar abinci da kuma kara jin cikakken jiki ().

Tasiri: Wani bincike ya nuna cewa shan gram 2 na guar gum a kowace rana ya haifar da raguwa mai yawa a cikin yunwa kuma ya ragu tsakanin cin abinci tsakanin 20% ().

Sauran karatun suna nuna irin wannan sakamakon, yana nuna cewa guar gum na iya zama mai tasiri wajen rage sha’awa da kuma yawan cin abincin kalori ().

Koyaya, guar gum ba a tabbatar da ita ba azaman kayan aiki mai tasiri don rage nauyi ().

Sakamako masu illa: Guar gum na iya haifar da illa, kamar rashin jin daɗin ciki, gudawa, matsi, gas da kumburin ciki ().

Takaitawa Guar gum wani nau'in zare ne wanda zai iya zama mai tasiri a rage cin abinci tsakanin abinci da rage yawan cin abincin kalori.

11. Forskolin

Forskolin wani fili ne wanda aka ciro daga Coleus forskohlii shuka.

Yadda yake aiki: Forskolin ana nufin zai taimaka wajan rage nauyi ta hanyar rage ci, da kara kuzari da kuma kara fashewar kitse a jikin ku ().

Tasiri: Nazarin ɗan adam da ke binciken tasirin forskolin akan raunin nauyi da kuma maye gurbin ci a cikin mutane yana da iyaka.

Koyaya, karatun da yawa sun nuna cewa allurai har zuwa 500 MG na forskolin kowace rana sun kasa rage ci, rage cin abinci ko ƙarfafa hasara mai nauyi a cikin mutane masu kiba (,).

Sakamako masu illa: Ba a san kaɗan game da tasirin illa na Coleus forskohlii, kodayake bincike daya ya bayar da rahoton gudawa da kara yawan hanji ().

Takaitawa Forskolin da alama yana da ɗan tasiri a kan ci ko asarar nauyi. Koyaya, bincike kan wannan ƙarin yana gudana.

12. Chromium Picolinate

Chromium shine ma'adinai da aka saba amfani dashi don kula da sukarin jini, rage yunwa da rage sha'awa.

Yadda yake aiki: Chromium picolinate wani nau'i ne na chromium wanda yake iya daukar nauyin mutum wanda yake taimakawa rage yawan ci da sha'awa ta hanyar tasiri ga masu amfani da kwayar cutar da ke cikin tsara yanayi da halayyar cin abinci ().

Tasiri: Binciken nazarin 11 a cikin 866 masu kiba ko masu kiba sun gano cewa ƙarin yau da kullun tare da 137-1,000 mcg na chromium na makonni 8-26 ya haifar da raguwa cikin nauyin jiki da 1.1 fam (0.5 kg) da kitsen jiki da 0.46% ().

Sakamako masu illa: Illolin dake tattare da chromium picolinate sun hada da sakakkun marayu, karkatarwa, jiri, jiri da ciwon kai ().

Takaitawa Wasu bincike sun nuna cewa chromium picolinate na iya zama mai tasiri wajen rage ci da karfafa ragin nauyi.

Layin .asa

Yawancin kari a kasuwa suna da'awar rage yawan ci da haɓaka nauyi.

Koyaya, kaɗan ne daga cikin abincin abincin da aka lissafa a sama suna da wadatattun shaidu da zasu nuna tasiri a rage rage ci.

Duk da yake wasu abubuwan kari - kamar su acacia fiber, guar gum da chromium picolinate - an nuna su da gaske don rage ci, suna iya haifar da mummunar illa, kamar ciwon kai, gudawa da rashin jin daɗin ciki.

Akwai hanyoyi da yawa masu tasiri, hanyoyin tushen shaida don sarrafa ci, rage cin abinci da rage nauyi ba tare da dogaro da abubuwan abinci ba.

Yanke kayan abinci da aka sarrafa, rage yawan cin abincin kalori da haɓaka matakan ayyukan ku hanyoyi ne na gwada-da-gaske waɗanda zasu sanya ku kan hanyar zuwa asarar nauyi.