2- I-caffeine

I-caffeine, isikhuthazi esaziwa ngekhono laso lokuphakamisa ukuphaphama, ukusebenza kwengqondo kanye ne-metabolism, nayo iyasiza ekwehleni kwesisindo.

Ucwaningo oluncane kumagazini ka-2021 we-Journal of the International Society of Sports Nutrition lubonise ukuthi i-caffeine inyusa ukushiswa kwamafutha uma ihlotshaniswa nokuzivocavoca.

3 - itiye eluhlaza

Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi abantu abadala abakhuluphele abaphuza isiphuzo esiqukethe ama-antioxidants avela etiyeni eliluhlaza bashisa amafutha esiswini ngesikhathi sokuzivocavoca.

4- Amaprotheni

Ongoti bezokudla batusa ukuthi ufake umthombo wamaprotheni uma udla noma yiluphi uhlobo lwe-carbohydrate, ukuze uzizwe usuthi isikhathi eside, okungase kuhumushele kumakholori ambalwa sekukonke.

5- Phuza ingilazi yamanzi ngaphambi kokudla ngakunye

Ngokuqondene namanzi, abalulekile ekukhuphuleni ukuqina komzimba, njengoba ukudla inkomishi eyodwa ngaphambi kokudla kugcwalisa isisu sakho njengoba kwenza indishi yesobho, esiza ukwanelisa indlala.

Ocwaningweni olwanyatheliswa kuyi-Journal of Clinical Endocrinology and Metabolism, abacwaningi bathola ukuthi imizuzu engu-60 ngemva kokuba ababambiqhaza besilisa nabesifazane bephuze cishe izinkomishi ezimbili zamanzi, amandla abo anyuke ngo-30%.

inyama encane

Lokhu kwelulekwa ngongoti ukuthi kwehliswe inyama kanye nokuncipha. Ucwaningo olwenziwa yiNyuvesi yaseCopenhagen luthole ukuthi amaprotheni ezitshalo aqeda indlala kunokudla okunenyama ebomvu futhi enza abantu bazizwe besuthi.

Ngaphezu kwalokho, abacwaningi baphinde bathola ukuthi abahlanganyeli abadle ukudla kwemifino okucebile ngamaprotheni badle ama-calories ambalwa angu-12% ekudleni kwabo okulandelayo uma kuqhathaniswa nalabo abadla inyama.