Ikhofi iqulethe izondlo ezifana ne-niacin, i-potassium, i-magnesium kunye ne-antioxidants, enokuphucula impilo yokugaya, ukuxhasa ukusebenza kwemisipha kunye nokukhokelela kwimpilo yentliziyo engcono. Zikwaqulethe i-caffeine, ekhuthaza i-metabolism, iphucula amandla, kwaye inokukhuthaza ukunciphisa umzimba.

Ikhofi emnyama isiselo esiphantsi kweekhalori. Ukunciphisa umzimba kuhambelana nokunqongophala kwekhalori, apho udla iikhalori ezimbalwa kunokuba utshise.

Enye indlela eqhelekileyo yokunceda ukufezekisa intsilelo yekhalori kukutya iikhalori ezimbalwa kunokuba uqhele ukwenza.

Ikofu emnyama sisiselo esifanelekileyo sokunciphisa ubunzima, njengoko iqulethe ngaphantsi kweekhalori ezi-5 ngokuphakwa (ikomityi enye) nangona kunjalo, iphantsi kweekhalori ukuba uyisele imnyama.

"Nangona ikhofi emnyama iphantsi kweekhalori, inokukhawuleza ibe phezulu kwiikhalori, iswekile kunye namafutha xa iintlobo ezahlukeneyo zobisi kunye noshukela zongezwa," kuchaza uShaw.

Ikofu yonyusa imetabolism

Kuyaphawuleka ukuba i-metabolism idlala indima ebalulekileyo ekulahlekeni kwesisindo, okuyinkqubo apho umzimba uqhekeza izondlo kwaye usebenzise iikhalori ekudleni imini yonke. I-caffeine, isivuseleli esifumaneka kwikofu, yenye yezinto ezimbalwa ezinokonyusa izinga lakho le-basal metabolic (BMR), eyaziwa ngokuba yireyithi yokutshisa iikhalori xa uphumle.

Uphononongo oluncinci lwe-2018 lufumene ukuba abathathi-nxaxheba abasela imilinganiselo eyahlukeneyo yekhofi kwithuba leenyanga ezimbini babene-metabolites ephezulu, eyimveliso ye-metabolism. I-metabolism ephezulu okanye ekhawulezayo iya kukuvumela ukuba utshise iikhalori ezininzi xa uphumle okanye ngexesha lomsebenzi womzimba, onokunceda ukunciphisa umzimba.

I-caffeine nayo inokunciphisa indlala. Ukutya kuyaziwa ukuba kuchatshazelwa yizinto ezahlukeneyo, kubandakanywa uhlobo lokutya okutyayo, amanqanaba okusebenza komzimba kunye namahomoni. Nangona kungekho phando lwaneleyo lokumisela ubudlelwane besizathu-kunye-nesiphumo sokunciphisa umdla we-caffeine, izifundo zibonise ukuba zinganciphisa amanqanaba e-ghrelin, ihomoni eyenza ukuba sizive silambile.

Uphononongo oluncinci luka-2014 lwafumanisa ukuba abathathi-nxaxheba bonyusa iimvakalelo zokuzala kunye nokuncipha kokutya kwiiveki nje ezine zokusela ikofu ngosuku ngokusekwe kumanqanaba ehomoni ye-ghrelin.

"I-caffeine ikwavuselela ihomoni yesatiety peptide YY, okanye iPYY ngokufutshane," uchaza uShaw. Kwaye ngaphezulu kwe-PYY kuthetha ukuba uya kuziva uhluthi kwaye ulambe kancinci."

Indlela yokuphepha iingozi zekofu

UShaw uthi ikofu ineenzuzo ezininzi ezikhuthaza ukwehla kwesisindo, kodwa kukho iingxaki ezinokubakho. Nantsi eminye imiba yekofu ekufuneka uyiqwalasele xa uyifaka kwisidlo sakho:

Ezinye iziselo zekofu zineekhalori ezininzi kunye neswekile: Xa usela ikofu ukuze unciphise umzimba, kungcono ukuphepha ukongeza iikhalori kwisiselo sakho. Kusenokuhenda ukongeza ubisi okanye iswekile kwikofu yakho, utshilo uShaw, kodwa banokongeza ngokukhawuleza iikhalori kwisiselo sakho.

Iziselo ezininzi zekofu ezidumileyo sele ziphezulu kwiikhalori: U-Cho uthi ukusebenzisa iikhalori ezininzi kunexabiso eliqhelekileyo kukuthintela ekufezekiseni intsilelo yekhalori yokuncipha kwaye endaweni yoko kukhokelela ekufumaneni ubunzima.

Icaffeine inokunciphisa ubuthongo: Ukungalali kudla ngokunxulunyaniswa nokunyuka komdla wokutya nendlala, ngakumbi ukutya okunekhalori eninzi. Uphononongo lubonise ukuba ubuthongo obunzima bubangelwa ukunyuka kwe-ghrelin, ihomoni elawula iimvakalelo zokulamba, ezinokuthi zikhokelele ekusetyenzisweni kweekhalori kunye nokuzuza ubunzima.

Ngokutsho kukaShaw: “Icaffeine ekwikofu ithintela iadenosine receptors ebangela ukozela, nto leyo ekwenza uzive uphaphile. Ndicebisa ukuba ndiyeke i-caffeine ubuncinane kwiiyure ezintandathu ukuya kwezisixhenxe ngaphambi kokulala ukuze ulale kakuhle kunye nokulawulwa kwehomoni. "