Kev poob rog yog qhov nyuaj rau ntau tus neeg vim tias nws yuav siv zog ua haujlwm, mob siab rau thiab sijhawm hauv lub gym kom pom cov txiaj ntsig.
Txawm li cas los xij, qee qhov kev pab cuam tuaj yeem pab koj poob phaus thiab ncav cuag koj lub hom phiaj, xws li nyob rau hauv tandem nrog koj workouts los yog yooj yim raws li ib txoj kev los txhawb koj cov metabolism.
Yog li cia peb tham txog 6 qhov zoo tshaj plaws kev poob phaus ntxiv - caffeine,ntsuab tshuaj yej extract, CLA, whey protein cais,Garcinia cambogia extract, thiabcapsaicin.
Caffeine yog ib qho ntawm cov khoom noj hnyav tshaj plaws vim tias nws tuaj yeem pab txo qis qab los noj mov thiab nce qib zog. Cov noob, nplooj, thiab taum no muaj cov khoom txhawb zog uas tuaj yeem pab kom poob phaus los ntawm kev ua kom cov thermogenesis (lub cev ua kom sov cov txheej txheem uas pab hlawv ntau calorie ntau ntau), yog li thaum saib cov lus pom zoo kom poob phaus ntxiv, koj yuav paub tias ntau ntawm lawv muaj. caffeine. Ntau tus neeg tau txais lawv cov caffeine los ntawm kas fes, tab sis noj nws hauv daim ntawv ntxiv yog qhov txiaj ntsig zoo dua vim tias koj paub meej npaum li cas koj tau txais.
Ib khob kas fes muaj txog 95-200mg ntawm caffeine, thiab thaum lub koob tshuaj pom zoo nyob ib ncig ntawm 200-400mg ib hnub twg, caffeine ntau dhau tuaj yeem ua rau muaj kev phiv xws li kev ntxhov siab thiab kev ntxhov siab, yog li nws yog qhov zoo tshaj plaws los pib ntawm cov koob tshuaj tsawg thiab maj mam nce. . nws raws li xav tau.
Ntsuab tshuaj yej extractyog lwm qhov kev poob phaus ntxiv vim nws muaj catechins siab, muaj zog antioxidants uas tuaj yeem txhawb koj cov metabolism. Ib txoj kev tshawb nrhiav pom tias ntsuab tshuaj yej extract muaj peev xwm ua kom muaj roj oxidation los ntawm 17%, yog li nce zog siv los ntawm 4%.
Cov koob tshuaj pom zoo ntawm cov tshuaj yej ntsuab yog li 250-500 mg ib hnub twg, zoo dua ua ntej noj mov, vim nws kuj tseem tuaj yeem pab txo qis qab los noj mov. Ntawm qhov tod tes, cov tshuaj yej ntsuab ntau dhau tuaj yeem ua rau muaj kev phiv xws li xeev siab thiab ntuav, yog li xyuas kom koj zam cov khoom no thiab pib nrog qis dua ua ntej nws nce ntxiv.
CLA yog ib qho fatty acid (omega-6 fatty acid) pom nyob rau hauv cov nqaij thiab cov khoom siv mis nyuj uas tau pom tias txhawb kev poob phaus los ntawm kev txo cov rog hauv lub cev thiab ua rau cov leeg nqaij. CLA tau pom tias txo lub cev rog los ntawm 3-5% hauv rau lub hlis, uas yog qhov tseem ceeb, tshwj xeeb tshaj yog thaum piv rau lwm cov tshuaj.
Qhov pom zoo koob tshuaj CLA yog li ntawm 3-6 grams tauj ib hnub, nyiam dua nrog zaub mov. Cov tshuaj CLA feem ntau tuaj rau hauv daim ntawv tshuaj ntsiav, yog li nco ntsoov noj cov tshuaj ntsiav kom raug ib hnub raws li tau qhia ntawm cov khoom.
Mis-derived whey protein cais tawm yog ib qho ntawm cov khoom siv nrov tshaj plaws rau cov txiv neej tab tom nrhiav kev tsim cov leeg thiab poob rog. Whey protein isolate yog cov protein uas zom tau sai, uas txhais tau tias nws tuaj yeem pab kho cov leeg nqaij thiab kev loj hlob, thiab nws kuj muaj txiaj ntsig zoo (BC), uas txhais tau hais tias nws yooj yim nqus los ntawm lub cev.
Whey protein cais feem ntau yog siv los ua hmoov, qhov pom zoo koob tshuaj yog kwv yees li 20-30 grams tauj ib hnub. Whey protein cais tawm yog qhov zoo tshaj plaws tom qab kev tawm dag zog vim nws pab kho thiab tsim cov leeg nqaij, tab sis nws tseem tuaj yeem noj ua ntej pw los tiv thaiv cov leeg nqaij thaum koj tsaug zog.
Garcinia cambogia extractyog ib qho kev poob phaus ntxiv vim tias nws muaj ntau hauv hydroxycitric acid (HCA), uas tseem txhawb kev poob phaus. Cov khoom xyaw no yuav tsis hnov ​​​​txog, tab sis HCA yog dab tsi muab Garcinia Cambogia nws qhov hnyav poob superpower. Hydroxycitric acid ua haujlwm los ntawm inhibiting enzyme citrate lyase, uas yog lub luag haujlwm rau hloov cov carbohydrates rau hauv cov rog.
Qhov pom zoo koob tshuaj ntawmGarcinia cambogia extractyog li ntawm 500-1000 mg ib hnub twg, zoo dua ua ntej noj mov.
Thaum kawg, kua txob cayenne yog ib hom kua txob kua txob uas muaj capsaicin, ib qho chaw uas tau pom los txhawb kev poob phaus.Capsaicinyog ib qho thermogenic compound, uas txhais tau hais tias nws tuaj yeem pab ua kom lub cev kub thiab ua kom cov metabolism sai, tab sis nws kuj tuaj yeem ua rau muaj kev phiv xws li kub siab thiab plab zom mov, yog li nco ntsoov pib ntawm qhov qis dua thiab maj mam nce ntxiv raws li xav tau.
Chili peppers feem ntau yog siv los ua hmoov, qhov pom zoo koob tshuaj yog li 1-2 grams tauj ib hnub. Koj tuaj yeem pom cov tshuaj capsaicin uas feem ntau muaj 500-1000mg ntawm capsaicin ib ntsiav tshuaj.
Nov yog rau 6 cov tshuaj uas nrov tshaj plaws uas tuaj yeem pab koj txo lub cev rog, tab sis nco ntsoov pib ntawm cov koob tshuaj qis dua thiab maj mam nce ntxiv raws li xav tau, thiab xyuas nrog koj tus kws kho mob ua ntej noj cov tshuaj tshiab, tshwj xeeb tshaj yog tias koj muaj teeb meem kev noj qab haus huv.