Rage kitse yana da ƙalubale ga mutane da yawa domin yana buƙatar aiki tuƙuru, sadaukarwa da lokaci a wurin motsa jiki don ganin sakamako.
Duk da haka, wasu kari na iya taimaka muku rage nauyi da cimma burin ku, ko dai tare da motsa jikin ku ko kuma kawai a matsayin hanyar haɓaka metabolism ɗinku.
Don haka bari mu tattauna mafi kyawun kari guda shida na rage kiba - caffeine,ruwan shayin kore, CLA, furotin whey isolate,ruwan 'ya'yan itacen garcinia cambogia, kumacapsaicin.
Caffeine yana ɗaya daga cikin shahararrun abincin rage kiba domin yana iya taimakawa wajen rage sha'awa da kuma ƙara yawan kuzari. Waɗannan iri, ganye, da wake suna da abubuwan ƙarfafawa waɗanda zasu iya taimakawa wajen rage kiba ta hanyar ƙara yawan zafi (tsarin samar da zafi na jiki wanda ke taimakawa wajen ƙona ƙarin adadin kuzari), don haka lokacin da ake duba shawarar ƙarin abincin rage kiba, za ku iya sanin cewa da yawa daga cikinsu suna ɗauke da maganin kafeyin. Mutane da yawa suna samun maganin kafeyin daga kofi, amma shan sa a cikin nau'in kari ya fi amfani domin kun san ainihin adadin da kuke samu.
Kofin kofi ɗaya yana ɗauke da kusan 95-200mg na maganin kafeyin, kuma yayin da shawarar shan maganin kafeyin shine kusan 200-400mg kowace rana, yawan shan maganin kafeyin na iya haifar da illa kamar tsoro da damuwa, don haka ya fi kyau a fara da ƙaramin kashi kuma a ƙara shi a hankali kamar yadda ake buƙata.
Cirewar shayin koreWani sanannen kari ne na rage kiba saboda yana da yawan catechins, antioxidants masu ƙarfi waɗanda zasu iya haɓaka metabolism ɗinku. Wani bincike ya gano cewa ruwan shayin kore yana iya ƙara yawan iskar shaka da kashi 17%, wanda hakan ke ƙara yawan amfani da makamashi da kashi 4%.
Shawarar shan ruwan shayin kore shine kimanin 250-500 MG kowace rana, zai fi kyau kafin a ci abinci, domin yana iya taimakawa wajen rage sha'awar abinci. A gefe guda kuma, shan ruwan shayin kore da yawa na iya haifar da illa kamar tashin zuciya da amai, don haka tabbatar kun jure wannan sinadarin kuma ku fara da ƙaramin kashi kafin a ƙara shi.
CLA wani sinadari ne mai kitse (omega-6 fatty acid) da ake samu a cikin nama da kayayyakin kiwo wanda aka nuna yana haɓaka rage kiba ta hanyar rage kitsen jiki da ƙara yawan tsoka. An nuna cewa CLA yana rage kitsen jiki da kashi 3-5% cikin watanni shida, wanda hakan yana da mahimmanci, musamman idan aka kwatanta da sauran kari.
Shawarar da aka bayar ta CLA shine kimanin gram 3-6 a rana, zai fi dacewa da abinci. Karin CLA yawanci suna zuwa ne a cikin nau'in capsules, don haka tabbatar da shan daidai adadin capsules a kowace rana kamar yadda aka umarta a kan samfurin.
Maganin whey protein isolate da aka samo daga madara yana ɗaya daga cikin shahararrun abubuwan da ake ci ga maza waɗanda ke son gina tsoka da rage kitse. Maganin whey protein isolate wani furotin ne mai narkewa cikin sauri, wanda ke nufin yana iya taimakawa wajen gyara tsoka da girma, kuma yana da ƙimar halitta mai girma (BC), wanda ke nufin jiki yana iya sha shi cikin sauƙi.
Yawanci ana shan Whey protein isolate a matsayin foda, ana ba da shawarar shan kimanin gram 20-30 a rana. Ya fi kyau a sha Whey protein isolate bayan motsa jiki domin yana taimakawa wajen gyara da kuma gina tsoka, amma kuma ana iya sha kafin kwanciya barci don hana karyewar tsoka yayin da kake barci.
Ruwan Garcinia cambogiawani sanannen kari ne na rage kiba saboda yana da yawan sinadarin hydroxycitric acid (HCA), wani sinadari wanda kuma ke haɓaka rage kiba. Wannan sinadari ba a taɓa jin sa ba, amma HCA ita ce ke ba wa Garcinia Cambogia ƙarfin rage kiba. Hydroxycitric acid yana aiki ta hanyar hana enzyme citrate lyase, wanda ke da alhakin canza carbohydrates zuwa mai.
Shawarar maganin da aka bayar naruwan 'ya'yan itacen garcinia cambogiashine kimanin 500-1000 MG kowace rana, zai fi kyau kafin cin abinci.
A ƙarshe, barkonon cayenne wani nau'in barkono ne wanda ke ɗauke da capsaicin, wani sinadari da aka nuna yana haɓaka rage kiba.Capsaicinwani sinadari ne mai amfani da thermogenic, wanda ke nufin zai iya taimakawa wajen ƙara zafin jiki da kuma hanzarta metabolism, amma kuma yana iya haifar da illa kamar ƙwannafi da rashin narkewar abinci, don haka tabbatar da farawa da ƙaramin adadin kuma a hankali a ƙara kamar yadda ake buƙata.
Ana shan barkonon barkono a matsayin foda, ana ba da shawarar shansa kusan gram 1-2 a rana. Haka kuma za ku iya samun ƙarin maganin capsaicin wanda yawanci ke ɗauke da 500-1000mg na capsaicin a kowace ƙwayar magani.
Ga wasu shahararrun kari guda shida da zasu iya taimaka maka rage kitse a jiki, amma ka tuna ka fara da ƙananan allurai kuma ka ƙara a hankali kamar yadda ake buƙata, kuma ka tuntuɓi mai ba da sabis na kiwon lafiya kafin ka sha duk wani sabon kari, musamman idan kana da matsalolin lafiya.