1. Chifuwa cha nkhuku: Chifuwa cha nkhuku ndi chimodzi mwa zakudya zodziwika bwino za mapuloteni a nyama, olemera mu mapuloteni apamwamba, otsika mafuta, ndi otsika kalori, omwe amathandiza kwambiri kuonjezera minofu.

2. Salmoni: Salmoni ndi mtundu wa nsomba zomwe zimakhala ndi mapuloteni komanso mafuta abwino (Omega-3 fatty acids), zomwe zimathandiza kupititsa patsogolo ma hormone omwe amalimbikitsa kukula kwa minofu, komanso amathandizira kuchepetsa mafuta a thupi ndi kulimbikitsa thanzi.

3. Zamasamba zamasamba obiriwira: Masamba obiriwira obiriwira monga sipinachi, mpiru, rapeseed, etc. ndi zakudya zokhala ndi mavitamini, mchere, ndi phytochemicals, zomwe zingapereke thupi ndi zakudya zofunikira, kuthandizira kuwonjezera mphamvu, ndi kulimbikitsa kukula kwa minofu.

4. Oats: Oats ndi chakudya chamtundu wapamwamba cha carbohydrate chomwe chili ndi zakudya zambiri zamafuta komanso fiber. Amakhala ndi index yotsika ya glycemic (GI), amapereka mphamvu zokhalitsa, ndipo amathandizira kulimbikitsa kukonza minofu ndi kukula.

5. Mapuloteni ufa (Calcium Hydroxy methyl butyrate): Mapuloteni a ufa ndi mapuloteni apamwamba, otsika kwambiri, komanso otsika kwambiri a shuga omwe angapereke mapuloteni apamwamba, koma chidwi chiyenera kuperekedwa ku khalidwe ndi mapangidwe a mapuloteni a ufa posankha.

6. Mtedza: Mtedza ndi zakudya zing’onozing’ono zokhala ndi michere yambirimbiri, mafuta osatha, ndiponso zomanga thupi. Zitha kugwiritsidwa ntchito ngati zokhwasula-khwasula zathanzi, komanso kuwonjezera zopatsa mphamvu, mapuloteni, mphamvu, ndi ulusi wazakudya, kulimbikitsa kukonza minofu ndi kukula.