1. ?O ka umauma moa: ?O ka umauma moa kekahi o nā mea?ai protein ?i?o kaulana loa, waiwai i ka protein ki?eki?e, momona momona, a me ka calorie ha?aha?a, he mea kōkua nui ia no ka ho?onui ?ana i ka nui o ka ?i?o.

2. ?O Salmon: He ?ano i?a ?o Salmon i ki?eki?e i loko o ka protein a me nā momona olakino (Omega-3 fatty acids), e kōkua ana i ka ho?onui ?ana i nā ki?eki?e o ka hormone e ho?oulu ai i ka ulu ?ana o ka ?i?o, ?oiai e kōkua pū ana i ka mālama ?ana i ka momona o ke kino a ho?oikaika i ke olakino.

3. ?O nā lau lau ?ōma?oma?o: ?O nā lau lau ?ōma?oma?o e like me ka spinach, mustard greens, rapeseed, a me nā mea ?ē a?e he mau mea?ai waiwai i nā huaora, minerala, a me nā phytochemical, hiki ke hā?awi i ke kino i nā mea?ai pono, kōkua i ka ho?onui ?ana i ka ikehu, a ho?oikaika i ka ulu ?ana o ka ?i?o.

4. Oats: ?O ka ?oats kahi mea?ai carbohydrate ki?eki?e loa i loa?a i nā ?akika pa?akikī a me ka fiber mea?ai. He ha?aha?a ko lākou glycemic index (GI), hā?awi i ka ikehu lō?ihi, a kōkua i ka ho?oikaika ?ana i ka ?i?o a me ka ulu ?ana.

5. ?O ka pauka protein (Calcium Hydroxy methyl butyrate): ?O ka pauka protein he protein ki?eki?e, ha?aha?a-momona, a ha?aha?a ke kōpa?a mea?ai hiki ke hā?awi i ka protein ki?eki?e, akā pono e uku ?ia i ka maika?i a me ke ?ano o ka pauka protein i ke koho ?ana.

6. Nā Nati: ?O nā nati nā mea?ai li?ili?i i lako i nā mea?ai, nā momona unsaturated, a me ka protein mea kanu. Hiki iā lākou ke ho?ohana ?ia e like me nā kī?aha olakino, a me ka ho?onui ?ana i nā calorie, ka protein, ka ikehu, a me ka fiber mea?ai, e hāpai ana i ka ho?oponopono ?ana a me ka ulu ?ana o ka ?i?o.