Kuvaka tsandanyama kunoda kuwedzera kweprotein yekudya, pamwe nekudya kunonzwisisika kwemakhahydrates nemafuta. Kazhinji, zvitanhatu zvakakosha zvekudya zvekusimba uye kuvaka tsandanyama izamu rehuku, salmon, miriwo yemashizha egirinhi, oats, protein poda, nzungu, nezvimwewo. Ongororo chaiyo ndeyotevera:

1.Chicken mazamu: Chikafu chehuku ndeimwe yezvokudya zvakakurumbira zveprotein yenyama, yakapfuma muprotein yepamusoro, yakaderera-mafuta, uye yakaderera calorie, iyo inobatsira zvikuru pakuwedzera mhasuru.

2.Salmon: Salmon imhando yehove yakakura 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 yakasvibirira: Miriwo yemashizha yakasvibirira yakadai sepinashi, masardards, rapeseed, nezvimwewo ndezvokudya zvakapfuma muvhitamini, minerals, uye phytochemicals, izvo zvinogona kupa muviri muviri unodiwa, kubatsira kuwedzera simba, uye kukurudzira kukura kwemisumbu.

4.Oats: Oats ndeyepamusoro-soro yezvokudya zvekabhohaidhireti zvakapfuma mumakrohydrates akaoma uye fiber yezvokudya. Vane yakaderera glycemic index (GI), inopa simba rinogara kwenguva refu, uye kubatsira kukurudzira kugadzirisa kwemhasuru uye kukura.

5.Protein powder (Calcium Hydroxymethylbutyrate): Protein powder iprotein yakawanda, yakaderera-mafuta, uye yakaderera shuga yezvokudya zvinowedzera zvinogona kupa mapuroteni epamusoro, asi kutarisa kunofanira kubhadharwa kuhutano uye kuumbwa kweprotein powder pakusarudza.

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

Izvo zvinofanirwa kucherechedzwa kuti kuwana tsandanyama kuburikidza nekusimba hazviwanikwe kuburikidza nekudya kwekudya kumwe chete, asi kunoda kusanganiswa kwakanaka uye kukudziridzwa kwechirongwa chekudya. Panguva imwecheteyo, vanofarira kusimba vanofanirawo kuchengetedza kudya kwakakwana kwemvura, fiber, uye mavhitaminzi akasiyana-siyana kuchengetedza hutano hwemuviri uye kukurudzira kukura kwemhasuru.