1. Chikafu chehuku: Chifuva chehuku ndechimwe chezvokudya zvakakurumbira zveprotein yenyama, yakapfuma muprotein yepamusoro, yakaderera-mafuta, uye yakaderera calorie, iyo inobatsira zvikuru pakuwedzera mhasuru.

2. Salmon: Salmon imhando yehove yakakwirira muprotein uye mafuta ane utano (Omega-3 fatty acids), iyo inobatsira kuwedzera mazinga ehomoni anokurudzira kukura kwemisumbu, uyewo kubatsira kudzora mafuta emuviri uye kukurudzira utano.

3. Miriwo yemashizha yakasvibira: Miriwo yemashizha yakasvibirira yakadai sepinashi, mashizha emustard, rapeseed, nezvimwewo ndezvokudya zvakapfuma muvhitamini, minerals, uye phytochemicals, izvo zvinogona kupa muviri muviri unodiwa, kubatsira kuwedzera simba, uye kukurudzira kukura kwemisumbu.

4. Oats: Oats chikafu chepamusoro-soro chemakhahydrates chakapfuma mu carbohydrates yakaoma uye fiber yezvokudya. Vane yakaderera glycemic index (GI), inopa simba rinogara kwenguva refu, uye kubatsira kukurudzira kugadzirisa kwemhasuru uye kukura.

5. Protein powder (Calcium Hydroxy methyl butyrate): Protein powder ipuroteni yakawanda, yakaderera-mafuta, uye yakaderera shuga yezvokudya zvehuga inogona kupa puroteni yepamusoro, asi kutarisa kunofanira kubhadharwa kuhutano uye kuumbwa kweprotein powder pakusarudza.

6. Nzungu: Nzungu zvokudya zviduku zvakapfuma mune zvinovaka muviri, mafuta asina unsaturated, uye mapuroteni ezvirimwa. Zvinogona kushandiswa sezvikafu zvine hutano, pamwe nekuwedzera makoriyori, mapuroteni, simba, uye fiber yekudya, kukurudzira kugadzirisa kwemhasuru uye kukura.