Gutakaza ibinure biragoye kubantu benshi kuko bisaba akazi gakomeye, ubwitange nigihe muri siporo kugirango ubone ibisubizo.
Nyamara, inyongera zimwe zirashobora kugufasha kunanuka no kugera kuntego zawe, haba hamwe nimyitozo yawe cyangwa nkuburyo bwo kuzamura metabolism.
Reka rero tuganire kubintu bitandatu byiza byo kugabanya ibiro - cafeyine,icyayi kibisi, CLA, poroteyine yuzuye,garcinia cambogia ikuramo, nacapsaicin.
Cafeine nimwe mubyongeweho kugabanya ibiro cyane kuko bishobora gufasha guhagarika ubushake no kongera ingufu. Izi mbuto, amababi, n'ibishyimbo bifite ibintu bitera imbaraga bishobora gufasha kugabanya ibiro byongera thermogenezesi (uburyo bwo gutanga ubushyuhe bwumubiri bufasha gutwika karori nyinshi), iyo rero urebye ibyongeweho kugabanya ibiro, ushobora kumenya ko byinshi birimo cafeyine. Abantu benshi bakura kawaine yabo muri kawa, ariko kuyifata muburyo bwinyongera nibyiza cyane kuko uzi neza amafaranga urimo.
Igikombe cya kawa kirimo 95-200mg ya cafeyine, kandi mugihe ikigereranyo cyasabwe kiri hafi 200-400mg kumunsi, cafeyine nyinshi irashobora gutera ingaruka nko guhagarika umutima no guhangayika, nibyiza rero gutangirira kumupanga muke hanyuma ukiyongera buhoro buhoro . nkuko bikenewe.
Icyayi kibisini ikindi kintu kizwi cyane cyo kugabanya ibiro kuko kiri hejuru ya catechine, antioxydants ikomeye ishobora kongera metabolism yawe. Ubushakashatsi bumwe bwerekanye ko icyayi kibisi cyashoboye kongera ibinure bya 17%, bityo ingufu zikoreshwa na 4%.
Igipimo gisabwa cyicyayi kibisi ni mg 250-500 mg kumunsi, byaba byiza mbere yo kurya, kuko bishobora no kugabanya ubushake bwo kurya. Ku rundi ruhande, icyayi kibisi cyane gishobora gutera ingaruka nko kugira isesemi no kuruka, bityo rero menya neza ko wihanganira ibi bintu hanyuma ugatangirana na dose yo hasi mbere yo kubyongera.
CLA ni aside irike (omega-6 fatty acide) iboneka mu nyama n'ibikomoka ku mata byagaragaye ko bigabanya ibiro mu kugabanya amavuta yo mu mubiri no kongera imitsi. CLA yerekanwe kugabanya ibinure byumubiri 3-5% mumezi atandatu, bifite akamaro, cyane cyane ugereranije nibindi byiyongera.
Igipimo gisabwa cya CLA ni garama 3-6 kumunsi, nibyiza hamwe nifunguro. Inyongera za CLA mubisanzwe ziza muburyo bwa capsule, bityo rero wemeze gufata umubare wukuri wa capsules kumunsi nkuko byerekanwa kubicuruzwa.
Amata akomoka ku mata akomoka kuri proteine ​​isolate ni kimwe mu byiyongera cyane ku bagabo bashaka kubaka imitsi no gutakaza amavuta. Intungamubiri za poroteyine ni proteine ​​yihuta cyane, bivuze ko ishobora gufasha mu gusana imitsi no gukura, kandi ikaba ifite n'agaciro gakomeye k’ibinyabuzima (BC), bivuze ko yakirwa mu buryo bworoshye n'umubiri.
Intungamubiri za poroteyine zisanzwe zifatwa nkifu, igipimo gisabwa ni garama 20-30 kumunsi. Intungamubiri za poroteyine zifata neza nyuma yo gukora imyitozo kuko ifasha gusana no kubaka ingirangingo, ariko irashobora no gufatwa mbere yo kuryama kugirango wirinde kumeneka imitsi mugihe uryamye.
Garcinia cambogia ikuramoni inyongera yo kugabanya ibiro cyane kuko iba nyinshi muri aside hydroxycitric (HCA), ikomatanya naryo ritera kugabanya ibiro. Ibigize bishobora kutumvikana, ariko HCA niyo iha Garcinia Cambogia imbaraga zidasanzwe zo kugabanya ibiro. Acide Hydroxycitric ikora mukubuza enzyme citrate lyase, ishinzwe guhindura karubone mu binure.
Igipimo gisabwa cyagarcinia cambogia ikuramoni hafi 500-1000 mg kumunsi, byaba byiza mbere yo kurya.
Hanyuma, urusenda rwa cayenne ni ubwoko bwa chili pepper irimo capsaicin, uruganda rwerekanwe kugabanya ibiro.Capsaicinni ivangwa rya thermogenic, bivuze ko rishobora gufasha kongera ubushyuhe bwumubiri no kwihutisha metabolisme, ariko birashobora no gutera ingaruka mbi nko gutwika umutima no kutarya, bityo rero menya neza ko utangirira kumupanga muto hanyuma ukiyongera buhoro buhoro nkuko bikenewe.
Urusenda rwa chili rusanzwe rufatwa nkifu, igipimo gisabwa ni garama 1-2 kumunsi. Urashobora kandi kubona inyongera ya capsaicin isanzwe irimo 500-1000mg ya capsaicin kuri capsule.
Hano hari ibintu bitandatu byamamare bishobora kugufasha gusohora amavuta yumubiri, ariko wibuke gutangirira kumupanga muto hanyuma ukiyongera buhoro buhoro nkuko bikenewe, hanyuma ugenzure nushinzwe ubuzima mbere yo gufata inyongera nshya, cyane cyane niba ufite ibibazo byubuzima.