2 - Kafeini

Kafeini, cholimbikitsa chomwe chimadziwika kuti chimawonjezera tcheru, kugwira ntchito kwachidziwitso, ndi metabolism, imathandizanso kuchepetsa thupi.

Kafukufuku wochepa m'magazini ya 2021 ya Journal of the International Society of Sports Nutrition adawonetsa kuti caffeine imawonjezera kuwotcha mafuta mukamachita masewera olimbitsa thupi.

3 - tiyi wobiriwira

Kuphatikiza apo, kafukufuku wasonyeza kuti akuluakulu onenepa kwambiri omwe amamwa chakumwa chokhala ndi antioxidants kuchokera ku tiyi wobiriwira amawotcha mafuta am'mimba panthawi yolimbitsa thupi.

4 - Mapuloteni

Nutritionists amalimbikitsanso kuti muphatikizepo gwero la mapuloteni mukamadya mtundu uliwonse wa chakudya cham'mimba, kuti mukhale okhuta kwa nthawi yayitali, zomwe zingatanthauzire kukhala ma calories ochepa.

5- Imwani kapu yamadzi musanadye

Ponena za madzi, ndikofunikira kwambiri kukweza kagayidwe kachakudya m'thupi, chifukwa kudya kapu imodzi musanadye kumadzaza m'mimba monga momwe zimachitira ndi supu, zomwe zimathandiza kuthetsa njala.

Pakafukufuku wofalitsidwa mu Journal of Clinical Endocrinology and Metabolism, ofufuza adapeza kuti mphindi 60 pambuyo pa amuna ndi akazi omwe adamwa pafupifupi makapu awiri amadzi, mphamvu zawo zowonjezera zidawonjezeka ndi 30%.

nyama yochepa

Izi akulangizidwa ndi akatswiri kuchepetsa nyama komanso kuchepetsa thupi. Kafukufuku wopangidwa ndi yunivesite ya Copenhagen anapeza kuti mapuloteni a zomera amathetsa njala kuposa zakudya zomwe zimakhala ndi nyama yofiira ndipo zimapangitsa kuti anthu azimva kuti akhuta.

Kuphatikiza apo, ofufuzawo adapezanso kuti omwe adadya zakudya zamasamba zokhala ndi mapuloteni amadya 12% zopatsa mphamvu zochepa pa chakudya chawo chotsatira poyerekeza ndi omwe amadya nyama.