2 - Khafeine

Caffeine, ntho e susumetsang e tsejoang ka bokhoni ba eona ba ho phahamisa ho falimeha, ts'ebetso ea kelello le metabolism, e boetse e thusa ho theola boima ba 'mele.

Boithuto bo bonyenyane khatisong ea 2021 ea Journal of the International Society of Sports Nutrition bo bontšitse hore caffeine e eketsa ho chesa mafura ha e amahanngoa le boikoetliso.

3 - tee e tala

Ho phaella moo, lipatlisiso li bontšitse hore batho ba baholo ba batenya ba neng ba noa seno se nang le antioxidants ho tloha tee e tala ba chesa mafura a mpa nakong ea boikoetliso.

4 - protheine

Litsebi tsa phepo e nepahetseng li boetse li khothalletsa ho kenyelletsa mohloli oa protheine ha u ja mofuta ofe kapa ofe oa lik'habohaedreite, kahoo u ikutloa u tletse nako e telele, e leng se ka fetolelang lik'hilojule tse fokolang ka kakaretso.

5- Noa khalase ea metsi pele u ja

Ha e le metsi, a bohlokoa haholo ho phahamisetseng metabolism 'meleng, kaha ho ja kopi e le 'ngoe pele ho lijo ho tlatsa mpa ea hau feela joalokaha ho etsa sekotlolo sa sopho, se thusang ho khotsofatsa tlala.

Phuputsong e phatlalalitsoeng ho Journal of Clinical Endocrinology le Metabolism, bafuputsi ba fumane hore metsotso ea 60 ka mor'a hore barupeluoa ba banna le ba basali ba noe likopi tse peli tsa metsi, matla a bona a matla a eketsehile ka 30%.

nama e nyane

Sena se eletsoa ke litsebi ho fokotsa nama hammoho le ho theola boima ba 'mele. Phuputso e entsoeng ke Univesithi ea Copenhagen e fumane hore liprotheine tsa limela li khotsofatsa tlala ho feta lijo tse nang le nama e khubelu ’me li etsa hore batho ba ikutloe ba khotše.

Ho feta moo, bafuputsi ba ile ba boela ba fumana hore barupeluoa ba neng ba ja lijo tsa meroho tse nang le liprotheine tse ngata ba ne ba ja 12% ea lik'hilojule tse fokolang lijong tsa bona tse latelang ha ba bapisoa le ba jang nama.