2- Caffeine

Caffeine, wani stimulant da aka sani da ikon tada alertness, fahimi aiki da kuma metabolism, kuma taimaka tare da nauyi asara.

Wani karamin bincike a cikin fitowar 2021 na Journal of the International Society of Sports Nutrition ya nuna cewa maganin kafeyin yana ƙara ƙona kitse idan an haɗa shi da motsa jiki.

3- Koren shayi

Bugu da kari, bincike ya nuna cewa manya masu kiba da suka sha wani abin sha mai dauke da sinadarin ‘Antioxidants’ daga koren shayi sun kona kitsen ciki a lokacin motsa jiki.

4- Protein

Masana abinci mai gina jiki kuma suna ba da shawarar haɗa tushen furotin lokacin da kuke cin kowane nau'in carbohydrate, don haka kuna jin koshi na tsawon lokaci, wanda zai iya fassara zuwa ƙarancin adadin kuzari gabaɗaya.

5-Sha gilashin ruwa kafin kowane abinci

Dangane da ruwa kuwa, yana da matukar muhimmanci wajen kara kuzarin jiki, domin cin kofi daya kafin a ci abinci, yana cika ciki kamar yadda ake yin tuwon miya, wanda ke taimakawa wajen gamsar da yunwa.

A cikin wani binciken da aka buga a cikin Journal of Clinical Endocrinology and Metabolism, masu bincike sun gano cewa mintuna 60 bayan mahalarta maza da mata sun sha kusan kofuna biyu na ruwa, yawan kuzarin su ya karu da kashi 30%.

kasa nama

Masana sun ba da shawarar hakan don rage nama tare da rage kiba. Wani bincike da jami'ar Copenhagen ta gudanar ya gano cewa sunadaran shuka suna gamsar da yunwa fiye da abincin da ke dauke da jan nama kuma yana sa mutane su ji koshi.

Bugu da ƙari, masu binciken sun kuma gano cewa mahalarta waɗanda suka ci abinci mai gina jiki mai gina jiki sun cinye 12% ƙananan adadin kuzari a abincin su na gaba idan aka kwatanta da waɗanda suka ci nama.