2-Caffeine

Caffeine, ib qho stimulant paub tias yuav ua rau kom muaj kev ceeb toom, kev paub txog kev ua haujlwm, thiab cov metabolism, kuj pab txo qhov hnyav.

Ib txoj kev tshawb fawb me me hauv xyoo 2021 qhov teeb meem ntawm Phau Tsom Faj ntawm International Society of Sports Nutrition qhia tias caffeine nce rog rog thaum cuam tshuam nrog kev tawm dag zog.

3 - tshuaj yej ntsuab

Tsis tas li ntawd, kev tshawb fawb tau pom tias cov neeg rog rog uas haus cov dej haus uas muaj cov tshuaj antioxidants los ntawm cov tshuaj yej ntsuab tau hlawv rog rog thaum lub sijhawm ua haujlwm.

4- Cov protein

Nutritionists kuj pom zoo kom koom nrog ib qhov chaw ntawm cov protein thaum koj noj txhua hom carbohydrate, yog li koj xav tias tag nrho ntev, uas yuav txhais tau tias tsawg calories tag nrho.

5- Haus ib khob dej ua ntej noj mov

Raws li rau dej, nws yog ib qho tseem ceeb rau kev txhawb nqa lub cev metabolism, raws li noj ib khob ntawm nws ua ntej noj mov puv koj lub plab ib yam li nws ua ib lub tais ntawm cov kua zaub, uas pab kom txaus tshaib plab.

Nyob rau hauv ib txoj kev tshawb fawb luam tawm nyob rau hauv phau ntawv Journal of Clinical Endocrinology thiab Metabolism, cov kws tshawb fawb pom tias 60 feeb tom qab cov txiv neej thiab poj niam koom nrog haus dej li ob khob dej, lawv lub zog noj tau nce 30%.

nqaij tsawg

Qhov no tau qhia los ntawm cov kws tshaj lij kom txo cov nqaij thiab txo qhov hnyav. Ib txoj kev tshawb fawb los ntawm University of Copenhagen tau pom tias cov nroj tsuag muaj protein ntau txaus siab rau kev tshaib kev nqhis ntau dua li cov zaub mov uas muaj cov nqaij liab thiab ua rau tib neeg xav tias tag nrho.

Tsis tas li ntawd, cov kws tshawb fawb kuj tau tshawb pom tias cov neeg koom nrog noj zaub mov muaj protein ntau tau noj 12% tsawg calories ntawm lawv cov zaub mov tom ntej piv rau cov neeg noj nqaij.