Puas Yog Koj Tos Lawm Txog Slim Cia?
Capsaicin, qhov compound hauv chili peppers uas ua rau lawv ntsim, yog hais tias pab yug poob. Cov neeg pab tswv yim hais tias cov khoom no muaj peev xwm tuaj yeem pab ceev cov metabolism thiab txo cov nqaij muaj roj, nrog rau txoj kev noj qab haus huv los ntawm kev noj cov zaub mov.
Cov Kev Tshawb Fawb ntawm Capsaicin thiab Laus Poob
Thaum cov kws tshawb fawb tseem tsis tau paub meej tias capsaicin tuaj yeem pab ua kom poob phaus, qee cov kev tshawb nrhiav thaum ntxov hais tias cov tshuaj ntsim no tej zaum yuav muaj txiaj ntsig yog tias koj tab tom sim ua kom poob.
Rau ib daim ntawv tshaj tawm tawm hauv Appetite hauv xyoo 2014, cov kws tshawb fawb tau nthuav tawm cov ntaub ntawv tshawb xyuas yav dhau los tshawb xyuas cov txiaj ntsim kev mob ntawm kev sib txuas lus hauv capsaicin ntawm lub zog kom tsawg. Hauv lawv txoj kev ntsuam xyuas, tsab ntawv tshaj tawm cov neeg tshawb fawb tau pom tias muaj tsawg kawg ntawm 2 mg ntawm capsaicin compounds (lub npe hu ua capsaicinoids) ua ntej noj mov noj kom tsawg zog los ntawm 74 calorie ntau ntau thaum noj mov.
Ntawm no yog saib ob peb qhov kev tshawb pom los ntawm kev tshawb fawb ntawm capsaicin thiab yuag poob:
Kev noj qab haus huv
Lub mechanism tom qab lub capsaicin lub purported satiating nyhuv yuav ntaus nqi mus rau ib tug nyiam nyiam rau carbohydrate-nplua nuj zaub mov tshaj cov khoom noj nrog ib tug ntau cov roj cov ntsiab lus, raws li txoj kev tshawb Appetite .
Nyob rau hauv kev tshawb luam tawm nyob rau hauv American Journal of Clinical Nutrition nyob rau hauv 2016, capsaicin intake promoted satiety, tiam sis tsis muaj feem xyuam rau theem ntawm cov satiety hormones glucagon zoo li peptide-1 (GLP-1) thiab peptide YY (PYY). Tiam sis, cov kws tshawb fawb pom tias cov plhaus nkees ntawm qhov muag plab heev yuav muaj feem xyuam rau qhov mob plab hnyuv, xws li hnov mob, muaj kev hnov mob, xeev siab, thiab tsam plab.
Metabolism
Kev siv tshuaj tiv thaiv capsaicin thiab cov kabmob uas tsis txuas rau hauv cov kua txob (paub tias yog capsinoids) yuav nce lub zog siv nyiaj thiab roj oxidation, raws li daim ntawv tshaj tawm uas luam tawm hauv Cov Zaub Mov Noj thiab Khoom Noj . Cov kws tshawb fawb tau tshawb xyuas cov ntawv tshawb fawb yav dhau los thiab pom tau tias cov neeg koom rau hauv kev tshawb fawb pom tias cov neeg koom hauv lub cev muaj hnyav (BMI) poob rau hauv qhov rog lossis rog rog, kev noj tshuaj hauv capsaicin los yog capsinoids ntau zog siv zog thiab pom muaj cov pa oxidation ntxiv.
Lub Cev Rog
Ntxiv rau kev txo zog kom muaj zog, kev tshawb fawb thawj zaug qhia tias mob plab hnyuv ntxim yuav txo qhov ntsuas qhov nruab nrab ntawm qhov siab. Hauv kev tshawb nrhiav luam tawm hauv Kev Noj Qab Nyob Zoo rau xyoo 2017, cov neeg tshawb xyuas pom tau hais tias kev noj tshuaj hauv capsaicin ntawm 2 mg tauj ib hnub nce qhov nruab nrab ntawm lub plab hnyuv ncaug rau ntawm 6 lub lis piam piv rau cov neeg mob plasmob capsaicin lossis cov placebo. Lub cev muaj pes tsawg leeg, txawm li ntawd los, nws tsis tshua muaj kev cuam tshuam.
Tej Cuab Yeej Ua Tau
Txawm tias capsaicin feem ntau pom tias muaj kev ruaj ntseg thaum noj cov zaub mov hauv lub cev, cov tshuaj noj capsaicin yuav ua rau muaj kev phiv xws li mob plab, mob plab, tsam plab, thiab ua rau lub plawv mob thiab kub siab.
Kev noj qab haus huv ntawm capsaicin, txawm li ntawd los, yuav ua rau muaj kev tsis zoo rau kev noj qab haus huv. Piv txwv, muaj qee qhov kev txhawj xeeb uas siv cov nqi loj ntawm capsaicin los ntawm cov kua txob kab mob yuav ua rau kom muaj kab mob khees loj. (Tsawg tus mob ntawm capsaicin, li cas los xij, yuav tiv thaiv tawm tsam kev mob qog nqaij hlav, raws li kev ntsuam xyuas.)
Tsis tas li ntawd, cov tshuaj noj capsaicin tuaj yeem cuam tshuam nrog qee yam tshuaj (nrog rau cov tshuaj aspirin thiab ntshav-tshuaj) thiab tshuaj. Lawv yuav tsum tsis txhob noj li ob lub lis piam ntawm qhov phais mob phais.
Muaj qee qhov kev txhawj xeeb uas siv cov tshuaj capsaicin tshuaj los yog tshuaj pleev tshuaj tivthaiv cov tshuaj tivthaiv plawv yuav ua rau cov neeg mob plawv dhia thiab txhawm rau qee yam mob plawv.
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias kev nyab xeeb ntawm cov poj niam cev xeeb tub, cov niam txiv, cov me nyuam, thiab cov uas muaj mob lossis tsis noj tshuaj yog leej twg.
Lub Tshaj Tawm
Thaum lub sij hawm ntev dhau lawm kom pom zoo rau cov tshuaj capsicin (los yog lub siab txig ntawm cov kua qaub kua txob) rau qhov hnyav, nce koj cov kua txob kom tsawg, muab cov kua txob, cov kua txob, los yog paprika me me rau koj ua noj yuav zoo rau koj qhov kev noj qab haus huv ( ib nrab vim yog lub ntsiab lus tseem ceeb ntawm cov tshuaj antioxidant ).
Yog tias koj tseem xaiv qhov kev siv cov tshuaj capsaicin, nco ntsoov nrog koj tus kws kho mob ua ntej saib seb nws puas yog rau koj.
Qhov chaw:
> Urbina SL, Roberts MD, Kephart WC, li al. Los ntawm kaum ob lub lim piam ntawm capsaicinoid supplementation ntawm lub cev muaj pes tsawg leeg, kev xav noj qab haus huv thiab tus kheej qhia tawm caloric kom tsawg hauv cov neeg rog. Kev noj qab haus huv. 2017 Jun 1; 113: 264-273.
> van Avesaat M, Troost FJ, Westerterp-Plantenga MS, li al. Capsaicin induced satiety yog txuam nrog gastrointestinal nyuab siab, tiam sis tsis nrog kev tso tawm ntawm satiety hormones. Kuv J Clin Nutr. 2016 Feeb; 103 (2): 305-13.
> Whiting S, Derbyshire EJ, Tiwari B. Tej zaum cov capsaicinoids pab txhawb kev tswj hwm lub cev? Kev ntsuam xyuas thiab kev ntsuas ntawm kev siv cov ntaub ntawv muaj zog. Kev noj qab haus huv. 2014 Feeb; 73: 183-8.
> Csiborás C, Mátics R, Hegyi P, li al. Capsaicin thiab capiate yuav yog cov neeg ua hauj lwm tsim nyog rau kev kho rog: Ib qho kev ntsuas ntawm tib neeg kev tshawb fawb. Crit Rev Khoom noj khoom haus Sci Nutr. 2016 Dec 21: 1-9.
> Disclaimer: Cov ntaub ntawv muaj nyob hauv lub vev xaib no yog npaj rau kev kawm xwb thiab tsis yog ib qho chaw hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.