1. Ara ?k?k?: Ara ?k?k? b? otu n'ime nri protein an? kachas? ewu ewu, nwee protein d? oke mma, obere ab?ba, na obere kalori, nke na-enye aka nke ukwuu maka ?ba ?ba akwara.

2. Salmon: Salmon b? ?d? az?? nwere protein na ab?ba d? mma (Omega-3 fatty acids), nke na-enyere aka ?kwalite ?kwa hormone nke na-akpali uto akwara, ma na-enye aka ?ch?kwa ab?ba an? ah? na ?kwalite ah?ike.

3. Akw?kw? nri akw?kw? nd? akw?kw? nd?: Akw?kw? nri akw?kw? nd? akw?kw? nd? d? ka akw?kw? nri, akw?kw? nd? akw?kw? nd? m?stad, mkp?r? rapes, wdg b? nri nwere ?t?t? vitamin, mineral na phytochemicals, nke nwere ike inye ah? ah? nri nd? d? mkpa, na-enye aka ?bawanye ume, na ?kwalite uto akwara.

4. Oat: Oat b? nri carbohydrate d? elu nke nwere nnukwu carbohydrates d? mgbagwoju anya na eriri nri. Ha nwere ndep?ta glycemic d? ala (GI), na-enye ike na-ad?te aka, ma na-enyere aka ?kwalite nr?zi na uto.

5. Protein nt? nt? (Calcium Hydroxy methyl butyrate): Protein nt? nt? b? protein d? elu, obere ab?ba, na obere ihe oriri na-edozi ah? nke nwere ike inye protein d? elu, ma e kwes?r? ilebara anya na àgwà na nhazi nke protein nt? nt? mgbe ? na-ah?r?.

6. Ak?: Ak? b? obere nri nwere nri na-edozi ah?, ab?ba na-ejugh? af?, na protein osisi. Enwere ike iji ha d? ka nri nri d? mma, yana ?bawanye calorie, protein, ume, na eriri nri, na-akwalite mmezi ah? ike na uto.