Kurasikirwa nemafuta kunonetsa kune vanhu vazhinji nekuti zvinotora kushanda nesimba, kuzvipira uye nguva mujimu kuti uone mhedzisiro.
Nekudaro, zvimwe zvekuwedzera zvinogona kukubatsira kuderedza uremu uye kuzadzisa zvibodzwa zvako, kungave kuri tandem nekushanda kwako kana kungoita senzira yekuwedzera metabolism yako.
Saka ngatikurukurei nhanhatu dzakanakisa kurasikirwa uremu zvinowedzera - caffeine,green tea extract, CLA, whey protein isolate,garcinia cambogia extract,uyecapsaicin.
Caffeine ndeimwe yeanonyanya kufarirwa uremu wekuwedzera nekuti inogona kubatsira kudzvanya chishuwo uye kuwedzera simba mazinga. Mbeu idzi, mashizha, uye bhinzi zvine zvinhu zvinokurudzira zvinogona kubatsira mukuderedza uremu nekuwedzera thermogenesis (kupisa kwemuviri kunobatsira kupisa macalorie akawanda), saka kana uchitarisa zvinokurudzirwa kuderedza uremu, unogona kuziva kuti mazhinji acho ane. caffeine. Vanhu vazhinji vanowana caffeine yavo kubva mukofi, asi kuitora mufomu yekuwedzera kunobatsira nekuti unonyatsoziva kuti uri kuwana yakawanda sei.
Kapu yekofi ine inenge 95-200mg ye caffeine, uye nepo inokurudzirwa dose yakapoteredza 200-400mg pazuva, caffeine yakawandisa inogona kukonzera migumisiro yakadai sekutya uye kuzvidya mwoyo, saka zviri nani kutanga pane imwe shoma uye kuwedzera zvishoma nezvishoma. . sezvinodiwa.
Green tea inobvisandeimwe yakakurumbira kurasikirwa uremu yekuwedzera nekuti yakakwira mumakatekini, ane simba antioxidants anogona kuwedzera metabolism yako. Imwe ongororo yakawana kuti green tea inobvisa yakakwanisa kuwedzera mafuta oxidation ne17%, nekudaro ichiwedzera simba rekushandisa ne4%.
Iyo yakakurudzirwa dhigirii yegreen tea inobvisa inenge 250-500 mg pazuva, zviri nani musati madya, sezvo inogona zvakare kubatsira kuderedza kudya. Kune rimwe divi, yakawandisa girini tii inobvisa inogona kukonzera mhedzisiro senge kusvotwa uye kurutsa, saka ita shuwa kuti unoshivirira ichi chinhu uye tanga nedosi yakaderera usati wawedzera.
CLA is fatty acid (omega-6 fatty acid) inowanikwa munyama nemukaka zvinogadzirwa zvakaratidzwa kukurudzira kuonda nekuderedza mafuta emuviri uye kuwedzera mhasuru. CLA yakaratidzwa kuderedza mafuta emuviri ne3-5% mumwedzi mitanhatu, izvo zvakakosha, kunyanya kana zvichienzaniswa nezvimwe zvinowedzera.
Iyo yakakurudzirwa dosi yeCLA ingangoita 3-6 magiramu pazuva, zviri nani nekudya. CLA ma supplements anowanzo kuuya ari capsule form, saka ive shuwa yekutora iyo chaiyo nhamba yemacapsules pazuva sezvakarairwa pachigadzirwa.
Mukaka-inotorwa whey protein isolate ndeimwe yeanonyanya kufarirwa ekuwedzera kune varume vari kutsvaga kuvaka tsandanyama uye kurasikirwa nemafuta. Whey protein isolate ipuroteni inokurumidza kugaya, zvinoreva kuti inogona kubatsira nekugadzirisa tsandanyama uye kukura, uye inewo yakakwira biological value (BC), zvinoreva kuti inobatwa nyore nemuviri.
Whey protein isolate inowanzotorwa sehupfu, iyo inokurudzirwa dose inenge 20-30 gramu pazuva. Whey protein isolate inonyatso kutorwa mushure mekurovedza muviri sezvo ichibatsira kugadzirisa uye kuvaka mhasuru tishu, asi inogona zvakare kutorwa usati warara kudzivirira kuparara kwemhasuru paunenge wakarara.
Garcinia cambogia yakatorwachinhu chakakurumbira chekurasikirwa nehuremu chekuwedzera nekuti chakakwira muhydroxycitric acid (HCA), komboni inosimudzirawo kuonda. Ichi chinongedzo chinogona kunge chisinganzwikwe, asi HCA ndiyo inopa Garcinia Cambogia uremu hwekuremerwa simba. Hydroxycitric acid inoshanda nekudzivisa iyo enzyme citrate lyase, iyo ine basa rekushandura makabhohaidhiretsi kuita mafuta.
Chiyero chinokurudzirwa chegarcinia cambogia extractinenge 500-1000 mg pazuva, zvichida musati madya.
Pakupedzisira, mhiripiri yecayenne rudzi rwechili mhiripiri ine capsaicin, komboni yakaratidzwa kuti inokurudzira kuonda.Capsaicinis a thermogenic compound, zvinoreva kuti inogona kubatsira kuwedzera kupisa kwemuviri uye kukurumidza kushandiswa kwemasabolism, asi inogonawo kukonzera migumisiro yakadai sechirungurira uye indigestion, saka iva nechokwadi chokuti unotanga pane imwe shoma uye zvishoma nezvishoma kuwedzera sezvinodiwa.
Chili mhiripiri inowanzotorwa sehupfu, iyo inokurudzirwa dose inenge 1-2 gramu pazuva. Iwe unogona zvakare kuwana capsaicin supplements inowanzo ine 500-1000mg ye capsaicin per capsule.
Heano mitanhatu yakakurumbira yekuwedzera iyo inogona kukubatsira kuti ubvise mafuta emuviri, asi yeuka kutanga pamadhora mashoma uye zvishoma nezvishoma kuwedzera sezvinodiwa, uye tarisa nemutarisiri wako wehutano usati watora chero mitsva yekuwedzera, kunyanya kana uine matambudziko ehutano.