2- caffeine

Caffeine, ihe na-akpali akpali mara na-amụba anya, ọrụ ọgụgụ isi, na metabolism, na-enyekwa aka na ọnwụ.

Otu obere ọmụmụ na mbipụta 2021 nke Journal of the International Society of Sports Nutrition gosiri na caffeine na-abawanye abụba ọkụ mgbe ejikọtara ya na mmega ahụ.

3 - tii green

Na mgbakwunye, nchọpụta egosila na ndị okenye buru ibu bụ ndị ṅụrụ mmanya nwere antioxidants sitere na tii tii na-ere abụba afọ n'oge mgbatị ahụ.

4- Protein

Ndị ọkachamara n'ihe oriri na-edozi ahụ na-akwadokwa itinye isi iyi nke protein mgbe ị na-eri ụdị carbohydrate ọ bụla, ya mere ị na-enwe afọ ojuju ruo ogologo oge, nke nwere ike ịtụgharị na calorie ole na ole n'ozuzu ya.

5- Na-aṅụ otu iko mmiri tupu nri ọ bụla

Banyere mmiri, ọ dị oke mkpa n'ịkwalite metabolism nke anụ ahụ, n'ihi na iri otu iko ya tupu eri nri na-eju afọ gị ka ọ na-eme nnukwu efere ofe, nke na-enyere aka imeju agụụ.

N'ime nnyocha e bipụtara na Journal of Clinical Endocrinology and Metabolism, ndị nchọpụta chọpụtara na nkeji 60 mgbe ndị nwoke na ndị nwanyị ṅụrụ ihe dị ka iko mmiri abụọ, ike ha na-eri na-abawanye site na 30%.

obere anụ

Nke a bụ ndị ọkachamara na-adụ ọdụ ka ọ belata anụ yana ifelata. Nnyocha nke Mahadum Copenhagen mere chọpụtara na protein ndị na-edozi ihe ọkụkụ na-emeju agụụ karịa nri nwere anụ uhie ma na-eme ka afọ ju ndị mmadụ.

Ọzọkwa, ndị nchọpụta ahụ chọpụtakwara na ndị sonyere na-eri nri anaghị eri anụ nwere protein riri 12% obere kalori na nri ọzọ ha ma e jiri ya tụnyere ndị na-eri anụ.