Kumanga minofu kumafuna kuwonjezeka kwa mapuloteni, komanso kudya koyenera kwa chakudya chamafuta ndi mafuta. Kawirikawiri, zakudya zisanu ndi chimodzi zofunika kuti thupi likhale lolimba komanso kumanga minofu ndi chifuwa cha nkhuku, nsomba, masamba obiriwira, oats, mapuloteni a ufa, mtedza, ndi zina zotero.

1.Chicken pachifuwa: Chifuwa cha nkhuku ndi chimodzi mwa zakudya zotchuka kwambiri za mapuloteni a nyama, olemera mu mapuloteni apamwamba, otsika kwambiri, ndi otsika kalori, omwe amathandiza kwambiri kuti awonjezere minofu.

2.Salmon: Salmoni ndi nsomba zamtundu wa nsomba zomwe zimakhala ndi mapuloteni komanso mafuta abwino (Omega-3 fatty acids), omwe amathandiza 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, ndikulimbikitsa kukula kwa minofu.

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

5.Protein powder (Calcium Hydroxymethylbutyrate): Mapuloteni a ufa ndi mapuloteni apamwamba, otsika kwambiri, komanso otsika kwambiri a shuga omwe angapereke mapuloteni apamwamba, koma chidwi chiyenera kulipidwa ku khalidwe ndi mapangidwe a mapuloteni a ufa posankha.

6.Mtedza: Mtedza ndi zakudya zing'onozing'ono zokhala ndi michere yambiri, mafuta osakanizidwa, ndi mapuloteni a zomera. Zitha kugwiritsidwa ntchito ngati zokhwasula-khwasula zathanzi, komanso kuwonjezera zopatsa mphamvu, mapuloteni, mphamvu, ndi ulusi wazakudya, kulimbikitsa kukonza minofu ndi kukula.

Tikumbukenso kuti kupeza minofu mwa kukhala olimba sikutheka mwa kudya chakudya chimodzi, koma kumafuna kuphatikiza koyenera ndi chitukuko cha dongosolo zakudya. Panthawi imodzimodziyo, okonda masewera olimbitsa thupi ayeneranso kusunga madzi okwanira, fiber, ndi mavitamini osiyanasiyana kuti akhale ndi thanzi labwino komanso kulimbikitsa kukula kwa minofu.