2- caffeine

Caffeine, chinhu chinokurudzira chinozivikanwa kuwedzera kusvinura, basa rekuziva, uye metabolism, inobatsirawo pakurasikirwa nehuremu.

Chidzidzo chidiki mu2021 chinyorwa cheJournal of the International Society of Sports Nutrition chakaratidza kuti caffeine inowedzera kupisa kwemafuta kana ichibatanidzwa nekurovedza muviri.

3 - green tea

Uye zvakare, tsvakiridzo yakaratidza kuti vanhu vakuru vakafutisa vainwa chinwiwa chine antioxidants kubva kugirini tii vakapisa dumbu mafuta panguva yekurovedza muviri.

4- Mapuroteni

Nutritionists vanokurudzirawo kuisa chitubu cheprotein kana iwe uchidya chero mhando yecarbohydrate, saka iwe unonzwa wakaguta kwenguva yakareba, izvo zvinogona kududzira kune mashoma macalorie zvachose.

5- Inwa girazi remvura usati wadya

Kana iri mvura, yakakosha mukusimudza metabolism yemuviri, sezvo kudya kapu imwe chete usati wadya kunozadza dumbu rako sezvinoita mbiya yemuto, iyo inobatsira kugutsa nzara.

Mune chidzidzo chakabudiswa mu Journal of Clinical Endocrinology uye Metabolism , vatsvakurudzi vakawana kuti maminitsi makumi matanhatu mushure mokunge varume nevakadzi vatori vechikamu vanwa anenge makapu maviri emvura, simba ravo rekudya rakawedzera ne60%.

nyama shoma

Izvi zvinokurudzirwa nenyanzvi kuti nyama ideredze pamwe nekudzikira. Ongororo yakaitwa neYunivhesiti yeCopenhagen yakaratidza kuti mapuroteni ezvirimwa anogutsa nzara kudarika kudya zvine nyama tsvuku uye anoita kuti vanhu vanzwe vakaguta.

Uyezve, vatsvakurudzi vakawanawo kuti vatori vechikamu vakadya kudya kweprotein-rich vegetarian vakadya 12% mashoma macalorie pakudya kwavo kunotevera kana vachienzaniswa nevaya vakadya nyama.