Kugabanya ibinure ni ingorabahizi ku bantu benshi kuko bisaba imbaraga nyinshi, ubwitange n'igihe muri siporo kugira ngo ubone umusaruro.
Ariko, zimwe mu nyongeramusaruro zishobora kugufasha kugabanya ibiro no kugera ku ntego zawe, haba mu gihe ukora imyitozo ngororamubiri cyangwa mu buryo bwo kongera ingufu mu mikorere y'umubiri.
Reka tuganire ku nyongeramusaruro esheshatu nziza zo kugabanya ibiro - kafeyine,icyayi cy'icyatsi kibisi, CLA, isolate ya poroteyine ya whey,ikinyabutabire cya garcinia cambogianakapsaisine.
Kafeyine ni imwe mu nyongeramusaruro zikunzwe cyane zo kugabanya ibiro kuko ishobora gufasha kugabanya ubushake bwo kurya no kongera imbaraga. Izi mbuto, amababi, n'ibishyimbo bifite ubushobozi bwo gutera imbaraga zishobora gufasha kugabanya ibiro binyuze mu kongera termogenesis (uburyo umubiri ukora ubushyuhe bufasha gutwika karori nyinshi), bityo iyo urebye inyongeramusaruro zisabwa kugabanya ibiro, ushobora kumenya ko nyinshi muri zo zirimo kafeyine. Abantu benshi babona kafeyine yabo muri kawa, ariko kuyifata mu buryo bw'inyongera ni ingirakamaro cyane kuko uba uzi neza ingano y'ibyo urimo kubona.
Igikombe cy'ikawa kirimo hafi 95-200mg ya kafeyine, kandi nubwo urugero rwatanzwe ari 200-400mg ku munsi, kafeyine nyinshi ishobora gutera ingaruka mbi nko kugira ubwoba no guhangayika, bityo ni byiza gutangirira ku rugero ruto hanyuma ukongera buhoro buhoro uko bikenewe.
Icyayi cy'icyatsi kibisini indi nyongeramusaruro ikunzwe cyane yo kugabanya ibiro kuko irimo catechins nyinshi, antioxydants zikomeye zishobora kongera imikorere y'umubiri wawe. Ubushakashatsi bumwe bwagaragaje ko icyayi kibisi cyashoboye kongera ogisijeni y'ibinure ku kigero cya 17%, bityo bikongera ikoreshwa ry'ingufu ku kigero cya 4%.
Igipimo cyatanzwe cy’icyayi kibisi ni hafi 250-500 mg ku munsi, byaba byiza mbere yo kurya, kuko gishobora no kugabanya ubushake bwo kurya. Ku rundi ruhande, icyayi kibisi kinini gishobora gutera ingaruka mbi nko kugira isesemi no kuruka, bityo rero menya neza ko wihanganira iki kintu kandi utangire n’igipimo gito mbere yo kongeramo.
CLA ni aside irike (acide irike ya omega-6) iboneka mu nyama no mu mata, byagaragaye ko igabanya ibiro binyuze mu kugabanya ibinure mu mubiri no kongera imitsi. CLA byagaragaye ko igabanya ibinure mu mubiri ho 3-5% mu mezi atandatu, ibi bikaba ari ingenzi cyane cyane iyo ugereranije n'izindi nyongeramusaruro.
Igipimo cya CLA gisabwa ni garama 3-6 ku munsi, byaba byiza iyo ufashe amafunguro. Inyongeramusaruro za CLA akenshi ziba mu buryo bwa capsule, bityo rero menya neza ko ufata umubare ukwiye wa capsule ku munsi nk'uko byavuzwe ku gicuruzwa.
Poroteyine ya Whey ikomoka ku mata ni imwe mu nyongeramusaruro zikunzwe cyane ku bagabo bashaka kubaka imitsi no kugabanya ibinure. Poroteyine ya Whey ni poroteyine igogora vuba, bivuze ko ishobora gufasha mu gusana no gukura kw'imitsi, kandi ifite agaciro kanini ka biyoloji (BC), bivuze ko umubiri ubasha kuyinjiza byoroshye.
Isolate ya poroteyine ya Whey ikunze gufatwa nk'ifu, urugero rwayo ni garama 20-30 ku munsi. Isolate ya poroteyine ya Whey ni nziza kuyifata nyuma y'imyitozo ngororamubiri kuko ifasha gusana no kubaka imitsi, ariko ishobora no gufatwa mbere yo kuryama kugira ngo wirinde kwangirika kw'imitsi mu gihe usinziriye.
Ikinyabutabire cya Garcinia cambogiani inyongeramusaruro ikunzwe cyane yo kugabanya ibiro kuko irimo aside hydroxycitric (HCA), ikintu gifasha kandi kugabanya ibiro. Iki kintu gishobora kuba kitaramenyekana, ariko HCA niyo ituma Garcinia Cambogia irushaho kuba nziza mu kugabanya ibiro. Aside hydroxycitric ikora mu kubuza enzyme citrate lyase, ishinzwe guhindura karubohidrati mo ibinure.
Igipimo cyatanzwe cyaikinyabutabire cya garcinia cambogiani hafi 500-1000 mg ku munsi, byaba byiza mbere yo kurya.
Hanyuma, urusenda rwa cayenne ni ubwoko bw'urusenda rurimo capsaicin, ikintu cyagaragaye ko gitera kugabanya ibiro.Kapsaisineni ikintu gitera imbaraga, bivuze ko gishobora gufasha kongera ubushyuhe bw'umubiri no kwihutisha imikorere y'umubiri, ariko gishobora no gutera ingaruka mbi nko kuribwa mu gifu no kubura ibiribwa, bityo rero menya neza ko utangirira ku gipimo gito hanyuma wongere buhoro buhoro uko bikenewe.
Urusenda rwa Chili rukunze gufatwa nk'ifu, urugero rwatanzwe ni garama 1-2 ku munsi. Ushobora kandi kubona inyongeramusaruro za capsaicin zisanzwe zirimo 500-1000mg ya capsaicin kuri capsule imwe.
Dore inyunganiramirire esheshatu zizwi cyane zishobora kugufasha kugabanya ibinure mu mubiri, ariko ibuka gutangirira ku dozi nto hanyuma wongere buhoro buhoro uko bikenewe, kandi ubaze umuganga wawe mbere yo gufata inyunganiramirire nshya, cyane cyane niba ufite ibibazo by'ubuzima.