Pono ke kūkulu ?ana i ka ?i?o i ka ho?onui ?ana i ka lawe ?ana i ka protein, a me ka ?ai kūpono ?ana o nā carbohydrates a me nā momona. ?O ka mea ma?amau, ?o nā mea?ai pono ?eono no ka ho?oikaika kino a me ke kūkulu ?ana i ka ?i?o, ?o ia ka umauma moa, salmon, lau ?ōma?oma?o lau, ?oat, pauka protein, nati, a pēlā aku.

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. Salmon: He ?ano i?a ?o Salmon i ki?eki?e i ka protein a me nā momona maika?i (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, nā 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 ka?apona ki?eki?e loa i waiwai i nā ?akika pa?akikī a me nā 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.Protein pauka (Calcium Hydroxymethylbutyrate): ?O ka pauka protein he protein ki?eki?e, ha?aha?a momona, a ha?aha?a ke kō i 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. Nuts: He mau mea?ai li?ili?i nā nati 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.

Pono e ho?omaopopo ?ia ?a?ole i loa?a ka loa?a ?ana o ka ?i?o ma o ka ho?oikaika kino ?ana ma o ka ?ai ?ana i kahi mea?ai ho?okahi, akā pono i kahi hui kūpono a me ka ho?omohala ?ana i kahi ho?olālā mea?ai. I ka manawa like, pono e mālama ka po?e hoihoi i ka wai, fiber, a me nā huaora like ?ole e mālama i ke olakino kino a ho?oikaika i ka ulu ?ana o ka ?i?o.