He uaua te whakaiti i te ngako mō te tini o te tangata nā te mea me kaha te mahi, te whakapau kaha me te wā i roto i te whare takaro tinana kia kitea ai ngā hua.
Heoi anō, ka taea e ētahi tāpiringa te āwhina i a koe ki te whakaiti i tō taumaha me te whakatutuki i ō whāinga, i te wā e whakangungu ana koe, i te wā rānei e whakapai ake ana i tō pākia o te tinana.
Nā, me matapaki tātou i ngā tāpiringa whakaiti taumaha e ono pai rawa atu – te kawheine,tangohanga tī matomato, CLA, pūmua whey wehea,tangohanga garcinia cambogia, mekapiakini.
Ko te kawheine tētahi o ngā tāpiringa whakaheke taumaha rongonui nā te mea ka taea e ia te āwhina i te pehi i te hiahia kai me te whakanui ake i ngā taumata pūngao. He āhuatanga whakaohooho ēnei kākano, rau, me ngā pīni ka taea te āwhina i te whakaheke taumaha mā te whakanui ake i te thermogenesis (te tukanga whakaputa wera o te tinana e āwhina ana ki te tahu i ngā kaora), nō reira, ina tirohia ngā tāpiringa whakaheke taumaha kua tūtohutia, ka mōhio pea koe he maha kei roto te kawheine. He maha ngā tāngata e whiwhi ana i tā rātou kawheine mai i te kawhe, engari he pai ake te tango i roto i te ahua tāpiringa nā te mea e mōhio ana koe ki te nui o tāu e whiwhi ana.
Kei roto i te kapu kawhe te 95-200mg o te kawheine, ā, ahakoa ko te horopeta e taunakitia ana he 200-400mg ia rā, ka pā mai pea ngā pānga taha pēnei i te manukanuka me te manukanuka ki te nui rawa o te kawheine, nō reira he pai ake te tīmata me te horopeta iti, kātahi ka whakanui haere i te horopeta ina hiahiatia.
Tangohanga tī matomatoKo tētahi atu tāpiringa whakaheke taumaha rongonui nā te mea he nui ngā catechin, arā, ngā antioxidants kaha ka taea te whakanui ake i tō pākia o te tinana. I kitea i roto i tētahi rangahau he kaha te tangohanga tī matomato ki te whakanui ake i te waikura ngako mā te 17%, ā, ka piki ake te whakapaunga pūngao mā te 4%.
Ko te horopeta e taunakitia ana mō te tangohanga tī matomato he tata ki te 250-500 mg ia rā, pai ake i mua i te kai, nā te mea ka āwhina pea ki te whakaiti i te hiahia kai. I tētahi atu taha, ka pā mai ngā pānga taha pēnei i te whakapairuaki me te ruaki ki te nui rawa o te tangohanga tī matomato, nō reira kia tino manawanui koe ki tēnei kai, ā, tīmata me te horopeta iti iho i mua i te whakanui ake.
Ko te CLA he waikawa ngako (waikawa ngako omega-6) e kitea ana i roto i ngā hua mīti me ngā hua miraka kua whakaatuhia hei whakatairanga i te whakaheke taumaha mā te whakaiti i te ngako tinana me te whakanui ake i te papatipu uaua. Kua whakaatuhia e te CLA ka whakaitihia te ngako tinana mā te 3-5% i roto i ngā marama e ono, he mea nui tēnei, inā koa ka whakaritea ki ētahi atu tāpiringa.
Ko te horopeta e taunakitia ana mō te CLA he tata ki te 3-6 karamu ia rā, he pai ake me ngā kai. Ko ngā tāpiringa CLA he mea hanga i roto i te ahua kāpūkara, nō reira kia tika te maha o ngā kāpūkara e tangohia ana i ia rā e ai ki ngā tohutohu kei runga i te hua.
Ko te whey protein isolate i ahu mai i te miraka tētahi o ngā tāpiringa rongonui mō ngā tāne e hiahia ana ki te hanga uaua me te whakaiti i te ngako. He pūmua tere te nakunaku o te whey protein isolate, arā, ka taea e ia te āwhina i te whakatikatika me te tipu o te uaua, ā, he nui hoki tōna uara koiora (BC), arā, he ngāwari te mimiti e te tinana.
Ko te tikanga, ka tangohia te paura o te pūmua whey hei paura, ko te horopeta e taunakitia ana ko te 20-30 karamu ia rā. He pai ake te tango i te paura o te pūmua whey i muri i te whakangungu tinana, nā te mea ka āwhina i te whakatika me te hanga i ngā kiko uaua, engari ka taea hoki te tango i mua i te moenga hei ārai i te pakaru o ngā uaua i a koe e moe ana.
Tangohanga Garcinia cambogiaHe tāpiringa whakaheke taumaha rongonui te HCA nā te mea he nui te waikawa hydroxycitric (HCA) i roto, he matū e whakatairanga ana i te whakaheke taumaha. Kāore pea i te rangona tēnei matū, engari ko te HCA te mea e kaha ai a Garcinia Cambogia ki te whakaheke taumaha. Ka mahi te waikawa Hydroxycitric mā te aukati i te whākōkī citrate lyase, e huri ana i ngā warowaihā hei ngako.
Ko te horopeta kua tūtohutia mōtangohanga garcinia cambogiae 500-1000 mg ia rā, ko te pai i mua i te kai.
Hei whakamutunga, ko te pepa cayenne he momo pepa tiri kei roto ko te capsaicin, he matū kua whakaatuhia hei whakatairanga i te whakaheke taumaha.KapisitinHe matū whakawera te hinu, arā, ka taea te whakanui ake i te pāmahana o te tinana me te tere ake i te pākia o te tinana, engari ka taea hoki e ia te pāngia e ngā pānga taha pēnei i te mamae o te uma me te koretake o te kai, nō reira kia tīmata me te horopeta iti iho, ka piki haere mārire ina hiahiatia.
Ko te nuinga o te wā ka tangohia ngā pepa tiri hei paura, ko te horopeta e taunakitia ana ko te 1-2 karamu ia rā. Ka kitea hoki e koe ngā tāpiringa capsaicin kei roto i te 500-1000mg o te capsaicin i roto i ia kāpūru.
Anei ētahi tāpiringa rongonui e ono hei āwhina i a koe ki te whakaheke i te ngako o te tinana, engari kia mahara ki te tīmata me te iti o te horopeta, ka piki haere i runga i te hiahia, me te kōrero ki tō kaiwhakarato hauora i mua i te tango i tētahi tāpiringa hou, inā koa mēnā he raruraru hauora tōu.