2- Icaffeine

I-caffeine, i-stimulant eyaziwayo yokwandisa ukuphaphama, ukusebenza kwengqondo kunye ne-metabolism, ikwanceda ekulahlekeni kobunzima.

Uphononongo oluncinci kwi-2021 ye-Journal ye-International Society of Sports Nutrition yaqaphela ukuba i-caffeine ikwandisa ukutshiswa kwamafutha xa idibaniswa nokuzilolonga.

3 - iti eluhlaza

Ukongeza, uphando lubonise ukuba abantu abadala abatyebe kakhulu ababesela isiselo esiqulethe i-antioxidants kwiti eluhlaza batshisa amanqatha esisu ngexesha lokuzilolonga.

4- Iprotheni

Iingcali zezondlo zikwacebisa ukubandakanya umthombo weprotheyini xa utya naluphi na uhlobo lwe-carbohydrate, ukuze uzive ugcwele ixesha elide, elinokuthi liguqulele kwiikhalori ezimbalwa ezidliwayo ngokubanzi.

5- Sela iglasi yamanzi phambi kwesidlo ngasinye

Ngokubhekiselele kumanzi, kubaluleke kakhulu ekunyuseni inkqubo yemetabolism yomzimba, njengoko ukutya ikomityi enye ngaphambi kokuba ukutya kuzalise isisu sakho kanye njengokuba ipleyiti yesuphu isenza, enceda ukwanelisa indlala.

Kuphononongo olupapashwe kwi-Journal ye-Clinical Endocrinology kunye ne-Metabolism, abaphandi bafumanisa ukuba imizuzu engama-60 emva kokuba abathathi-nxaxheba besilisa nabasetyhini basele malunga neekomityi ezimbini zamanzi, inkcitho yamandla yanda nge-30%.

inyama encinci

Oku kunye neengcali zicebisa ukunciphisa inyama kunye nokunciphisa umzimba. Uphononongo olwenziwe yiYunivesithi yaseCopenhagen lufumanise ukuba iiproteni zezityalo zonelisa indlala ngaphezu kokutya okunenyama ebomvu kwaye zenza abantu bazive behluthi.

Ngaphezu koko, abaphandi bafumanisa ukuba abathathi-nxaxheba abadla ukutya okuneprotheyini ecebileyo yemifuno badla i-12 yeepesenti ezimbalwa zeekhalori kwisidlo sabo esilandelayo kunabo badla inyama.