Yawancin mutane sun rayu tare da ƙarin nauyin jiki a wani lokaci a rayuwarsu kuma sun san yadda yake da wahala a kula da asarar nauyi mai lafiya.
Tabbas, hanya mafi kyau don rage nauyi ta hanyar lafiya shine ta hanyar cikakken abinci da motsa jiki. Amma amfani da ƙa'idodin magungunan haɗin gwiwa na iya taimakawa goyan baya daban -daban na hormones, neurotransmitters, da halayen rayuwa waɗanda ke aiki tare da ilimin jikin ku don taimaka muku ƙona jikin. mai da inganci sosai.
Dubi waɗannan manyan abubuwan cin abinci na musamman, amino acid, da tsirrai don ganin wanne ne zai iya ba ku ƙyalli na halitta a madaidaiciyar hanya.
Samfuran halitta 10 don rasa nauyi
1. Berberina
Wannan fili mai aiki yana cikin rukunin alkaloids na shuka, wanda aka samo shi a zahiri a cikin shrubs kamar innabi na Oregon da barberry, kuma yana iya kasancewa ɗayan ingantattun abubuwan kari na kowane lokaci.
The berberina yana da dogon tarihi a cikin Ayurveda da magungunan gargajiya na kasar Sin Amma kwanan nan wannan tsararren ya sami kulawa da yawa don ikonsa na haɓaka matakan sukari na jini mai lafiya da amsawar insulin, abubuwa biyu waɗanda ke da mahimmanci ga asarar nauyi (1).
A cikin meta-bincike, berberine yana da tasiri kamar magungunan rage yawan glucose a baki don kiyaye matakan sukari na jini mai lafiya (2).
Har ila yau, Berberine yana kunna enzyme da ake kira AMPK, wanda ke tsaye don AMP-activated protein kinase. An sanya wannan enzyme a hukumance a matsayin mai canza mahimmin juzu'i na jiki, kuma kunna shi na iya ba da fa'idodi masu kama da na motsa jiki.
2. Carnosine ko L-carnosine
The carnosine Amino acid ne, wanda galibi za ku ga wanda aka yiwa lakabi da L-carnosine, wanda shine mafi sauƙin amfani da ƙwayoyin jikin mutum.
An nuna Carnosine don daidaita tasirin cutar na rayuwa , wanda ke shafar kusan 1 cikin mutane 6 a Amurka (4). Ciwon ƙwayar cuta na iya haifar da asarar nauyi da wahala saboda dysregulation na insulin, sukari na jini, da sunadarai masu kumburi da ake kira samfuran ƙarshen glycation (AGEs).
Carnosine yana taimakawa daidaita tsarin samar da waɗannan AGEs, yana tallafawa ba kawai lafiyar rayuwa ba, har ma da tsufa mai kyau (5).
Ana samar da Carnosine a cikin jiki ta hanyar haɗa amino acid beta-alanine da histidine. Koyaya, lokacin da kariyar carnosine ta shiga ciki, furotin yana rushewa cikin hanzari zuwa cikin amino acid nasa, histidine da beta-alanine.
A saboda wannan dalili, bincike ya nuna cewa an nuna kariyar beta-alanine don haɓaka haɓakar carnosine na tsoka fiye da carnosine da kanta, wanda ke haifar da fa'ida a cikin aikin tsoka, musamman yayin motsa jiki mai ƙarfi. Ƙarfi (6).
Don haka idan kuna neman sa aikinku yayi ɗan wahala, tsaftataccen motsa jiki wanda ya haɗa da beta-alanine na iya zama sabon zaɓin ku.
Carnosine na iya zama muhimmiyar mahimmanci ga masu cin ganyayyaki da masu cin ganyayyaki, saboda abincin da ake shukawa yana ba da ƙarancin carnosine ko kaɗan idan aka kwatanta da abincin da ke ɗauke da nama.
3. Omega-3
Shin ƙonewa na iya haifar da ƙimar ku? Ƙananan abincin omega-3 suna da alaƙa da haɓaka kumburi, wanda ke haifar da raguwar hankalin insulin a cikin sel (7). Ƙananan ƙwayoyin jikin mu suna da saƙon da insulin ke aikawa, za mu ƙara yawan kitse na jiki.
Man kifin da omega-3s sun zama ɗaya daga cikin abubuwan da aka fi ba da shawarar ta masu aikin likitanci na yau da kullun, wanda ba abin mamaki bane idan aka yi la’akari da rawar da suke takawa ba kawai a cikin matakan kumburi ba, har ma da lafiya. Lafiyar zuciya, ƙwaƙwalwa da aikin sel a janar.
4. Espirulina
Wannan algae mai launin shuɗi yana cike da bitamin, ma'adanai, da abubuwan gina jiki, waɗanda suka haɗa da antioxidants, tocopherols, da mahaɗan phenolic, suna mai da shi ɗayan mafi kyawun kayan abinci a can.
An nuna Spirulina don rage ci, kumburi, da kitse na jiki a cikin nazarin mako 12 (8). Bugu da ƙari, bincike ya nuna cewa shi ma yana daidaita samar da danniya na oxyidative wanda yawan kitse na jiki ya samar. Wannan na iya zama wata hanyar da za ku goyi bayan amsar kumburi mai lafiya.
The espirulina abu ne mai mahimmanci a cikin Belly Fix don dawo da aikin narkar da abinci da haɓaka ingantaccen metabolism.
5. Kolagen peptides
Collagen shine furotin mafi yawa a cikin jiki kuma yana taimakawa tallafawa ɗimbin matakai daban -daban, daga lafiyar haɗin gwiwa, fatar fata, zuwa ci mai lafiya da aikin narkewa.
Ƙarfinsa na warkar da hanji da ƙoshin ci zai iya kasancewa bayan amfani da shi don asarar nauyi. Collagen, kamar sauran sunadarai, yana taimakawa kunna cikakken hormone, leptin. Leptin yana gaya wa kwakwalwar ku cewa kun ƙoshi kuma lokaci yayi da za ku daina cin abinci.
6. MCT
Matsakaicin sarkar triglycerides ( MCT ) ba sababbi bane, amma sun sami shaharar tartsatsi a matsayin babban sinadarin da ke haɗe da kofi mai kitse a matsayin wani ɓangare na kariyar asarar ketogenic. Masu kare MCTjure don fa'idarsa a rage rage ci kuma a lokaci guda suna taimakawa kawo makamashi a kwakwalwa. Ta yaya wannan zai yiwu? Wannan kitse na musamman na iya ƙima da nauyinsa a zinare ga waɗanda ke ƙoƙarin rasa nauyi.
Saboda tsarin kwayoyin su na musamman, MCTs suna hana narkewar al'ada kuma suna watsawa kai tsaye zuwa hanta, inda aka rushe su zuwa kitse mai kyauta. Daga can, ana isar da su zuwa kwakwalwa ko tsokoki don taimakawa inganta tsabtar tunani da daidaitaccen kuzari ga tsokarmu.
Bugu da ƙari, sau ɗaya a cikin hanta, MCTs suna haɓaka amfani da wasu acid mai kitse waɗanda suka riga sun kasance a cikin hanta, suna ƙara haɓaka jin daɗi da rage sha'awar sha'awa da ci (9).
Mafi kyawu game da MCTs shine cewa ba ma adana irin wannan kitse idan jikin mu baya buƙatar sa a lokacin. Don haka, MCTs suna taimakawa ci gaba da sha’awa, yayin da kuma inganta matakan kuzarin lafiya da amfani da kitse ga mai.
Belly Fix ya ƙunshi MCTs na kwakwa da superfood na spululina da peptides na peptides a cikin sauƙi da cikakkiyar lafiyar lafiyar narkewar abinci don dawo da narkewa da haɓaka ingantaccen metabolism da ingantaccen amfani da kitsen jiki don man fetur.
7. Probiotic
Kwayoyin lafiya na hanji masu lafiya sune mabuɗin hanyoyin rayuwa daban -daban, kuma asarar nauyi mai lafiya yana ɗaya daga cikinsu. Nazarin da ke kwatanta gut flora sun sami adadi mai yawa da nau'in waɗannan ƙwayoyin cuta masu amfani a cikin masu kiba idan aka kwatanta da na ƙoshin lafiya (10).
8. Hadadden B
Bitamin B na daga cikin mahimman abubuwan gina jiki a jiki. Ayyukansa suna da yawa kuma ikonsa na kula da lafiya da ƙarfi metabolism yana da mahimmanci.
Akwai bitamin B guda 8 daban -daban, kuma suna aiki daidai gwargwado, ko kuma idan aka haɗa su da juna daidai gwargwado. Bitamin B wanda ya ƙunshi hadaddun B sune:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine ko pyridoxal-5-phosphate)
- B7 (biotin)
- B12
- Folate
Vitamin B1 yana taimaka wa jiki amfani da carbohydrates don makamashi, yayin da B6 yana da mahimmanci don sauƙaƙe motsi, metabolism da kwararar jini, da kuma amsawar adrenal gland zuwa ga danniya. Vitamin B12 ya zama dole don yawancin ayyuka na rayuwa, ban da kashe kuzarin makamashi (11).
Lokacin haɗa bitamin B, yana da mahimmanci a nemi cikakkun hanyoyin methylated ba tare da ƙari ko launuka ba.
9. Ganye
Lokacin da muke ƙoƙarin rage nauyi, sau da yawa muna yin watsi da mafi mahimmancin aiki a jikinmu wanda shine tushen nauyi mai lafiya, ingantaccen aiki mai ƙarfi wanda ke taimakawa kawar da abubuwan da ba a so waɗanda ke haifar da lalacewar jikin mu.
Gaskiyar ita ce, hanta tana da alaƙa da mafi kyawun ƙoshin lafiya DA nauyin lafiya fiye da yawancin mutane.
Broccoli, farin kabeji, kabeji, da leeks, ko kowane kayan lambu a cikin dangin gicciye, suna taimakawa wajen tallafawa hanyoyin lalata abubuwa na halitta waɗanda ke taka rawa a cikin ingantaccen metabolism. Hakanan zaka iya zuwa ga kowane kayan lambu mai launin kore mai haske don fa'idodi iri ɗaya.
Idan abincin ku ya yi ƙasa a cikin waɗannan nau'ikan abinci, ƙara ƙarin kayan lambu mai inganci na iya tallafawa burin ku na asarar nauyi da haɓaka aikin insulin mai lafiya da matakan sukari na jini na yau da kullun, ban da hanyoyin detoxification..
10. Barci
Gabaɗaya ba a ɗaukar hutawa a matsayin kari, amma kyakkyawan ingancin bacci yana da mahimmanci don sakaci idan kuna aiki don rage nauyi lafiya da inganci.
Jikin ku injin mashin hormones ne da manzannin sinadarai waɗanda ke sarrafa duk ayyuka a cikin jikin ku, gami da ci.
Menene alaƙar bacci da hormones da ke sarrafa ci? Lokacin da aka hana mu bacci, muna fuskantar ƙaruwa a cikin hormone na yunwa, leptin, da raguwar hormone na cikewa, ghrelin.
Wannan yana nufin cewa zaku iya jurewa 'yan dare na rashin bacci mai kyau, amma tare da dogon bacci mara kyau, da alama kuna jin yunwa kuma ku nemi wadataccen carbohydrate, abinci mai-sukari wanda ke samun nauyi da sauri.
Shin Ƙarin Rage Nauyin Haƙiƙa Yana Aiki?
Kun yi daidai ku kasance masu shakka game da amfani da kari don asarar nauyi, wanda shine dalilin da ya sa yana da mahimmanci a zaɓi kari mai aminci mai goyan bayan magunguna masu aiki.
Jiki yana da ɗaruruwan halayen da matakan rayuwa na rayuwa a kowane lokaci, da ƙari na asarar nauyi wanda ke aiki yana sauƙaƙe ayyukan da ke cikin hadawan abu da iskar shaka (ƙonewa), matakan kuzari na yau da kullun, da ingantaccen amfani da kitsen jiki don mai..
Akwai hanyoyi da yawa waɗanda za mu iya yin tasiri yayin zaɓar mafi kyawun ƙarin asarar nauyi. Berberine, alal misali, yana haɓaka amsawar lafiya ga insulin, wanda, lokacin da ya yi girma, yana haɓaka ajiyar kitsen jiki.
Wasu amino acid kuma suna adana glucose yayin rushewar hanyoyin man fetur, suna barin jiki ya canza zuwa mafi sauƙin ƙona mai.
Sarrafa sha’awa da sha’awa suna taka muhimmiyar rawa ga yawancin ciwuka na yau da kullun, kuma don murƙushe waɗancan buƙatun, zamu iya amfani da kariyar asarar ketogenic kamar MCT, spirulina, ko peptides na collagen.
Akwai ƙarin asarar nauyi na aiki don tallafawa kowane burin lokacin da aka yi amfani da shi daidai, kuma haɗin haɗin gwiwa na iya nuna muku yadda ake cin gajiyar mafi kyawun asarar nauyi don taimaka muku cimma burin ku.
Wasu daga cikin manyan abubuwan asarar nauyi na 10 har ma suna da wasu fa'idodi masu girma kamar haɓaka hanta mai lafiya, matakan sukari na jini na al'ada, da aikin detox mai lafiya!
Magungunan haɗin gwiwa don asarar nauyi mai lafiya da tasiri
Idan kun ci gaba da gwagwarmaya tare da ƙoƙarin rage nauyi, ko asarar ku ta tsaya, mai ba da aikin likitancin ku na iya taimaka muku kewaya keɓaɓɓiyar sunadarai don dawo da daidaituwa ga tsarin da ke hana ku.
Yin aiki tare da tallafin magungunan haɗin gwiwa zai ba ku damar gwajin kwayoyin halitta, gwajin ƙarancin abinci mai gina jiki, da kocin lafiya wanda zai iya taimaka muku da gaske aiwatar da canje -canjen da wasu ke ci gaba da gwagwarmaya da shi.
Sauran shawarwarin asarar nauyi na aiki
Akwai matsalolin gama gari da DUK muke fuskanta yayin ƙoƙarin rage nauyi, amma ga kowane fanni da muke da shi, muna da abubuwa da yawa na musamman waɗanda suka bambanta mu da maƙwabcinmu. Abin da ke aiki a gare ku bazai yi aiki ga kowane abokanka ko dangin ku ba, kuma akasin haka.
Wannan shine dalilin da ya sa yana da matukar mahimmanci a yi aiki tare da mai ba da aiki ko kocin kiwon lafiya don gano ɓangarorin ilimin halittar jikin ku wanda ke aiki mafi kyau tare da nau'ikan dabarun asarar nauyi.
Haɓaka nauyi yana da tushen asali daban-daban ga kowane mutum, kuma yana da mahimmanci ku gano da gyara rashin daidaituwa a cikin jiki wanda zai buɗe ƙofar ba kawai don asarar nauyi ba, amma don mafi kyawun lafiyar jikin gaba ɗaya.
Abubuwan da ke ciki
- Samfuran halitta 10 don rasa nauyi
- 1. Berberina
- 2. Carnosine ko L-carnosine
- 3. Omega-3
- 4. Espirulina
- 5. Kolagen peptides
- 6. MCT
- 7. Probiotic
- 8. Hadadden B
- 9. Ganye
- 10. Barci
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