?l? akwara ch?r? mm?ba nke oriri protein, yana nri kwes?r? ekwes? nke carbohydrates na ab?ba. D? ka ? na-ad?kar?, nri isii d? mkpa maka ah? ike na ?l? an? ah? b? ara ?k?k?, salmon, akw?kw? nri akw?kw? nd? akw?kw? nd?, oat, protein nt? nt?, mkp?r?, wdg. Nyocha a kap?r? ?n? b? nke a:

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 na-abawanye uru ah?.

2.Salmon: Salmon b? ?d? az? nke 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? ma kwalite ah?ike.

3. Akw?kw? nd? 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 vitamin, mineral na phytochemicals, nke nwere ike inye ah? ah? nri nd? d? mkpa, na-enye aka ?bawanye ume, na ?kwalite uto akwara.

4.Oats: 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 Hydroxymethylbutyrate): 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 ekwes?r? ??a nt? 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.

Ekwesiri iburu n'uche na inweta akwara site na mma adighi enweta site na iri otu nri, ma choro nchikota ezi uche na mmepe nke usoro nri. N'otu oge ah?, nd? na-an? ?k? n'obi na ah?ike kwes?r? ?n?gide na-eri oke mmiri, eriri, na vitamin d? iche iche iji n?gide na-ah? ike an? ah? ma kwalite uto uru ah?.