Ukwakhiwa kwemisipha kufuna ukwanda kweeprotheyini, kunye nokutya okufanelekileyo kwe-carbohydrates kunye namafutha. Ngokuqhelekileyo, ukutya okuthandathu okuyimfuneko okufunekayo ukuze ube sempilweni kunye nokwakhiwa kwezihlunu yinyama yenkukhu, isalmon, imifuno enamagqabi aluhlaza, ioats, umgubo weprotheyini, iindongomane, njl. njl. Uhlalutyo oluthile lulolu hlobo lulandelayo:

I-1.Inkukhu yenkukhu: Inkukhu yenkukhu yenye yezona zinto zithandwa kakhulu kwiprotheyini yenyama yokutya, i-protein ephezulu, i-fat-fat, kunye ne-calorie ephantsi, eluncedo kakhulu ekunyuseni kwemisipha.

I-2.I-Salmon: I-Salmon yintlobo yeentlanzi eziphezulu kwiprotheni kunye namafutha anempilo (i-Omega-3 fatty acids), enceda ukunyusa amanqanaba e-hormone akhuthaza ukukhula kwemisipha, ngelixa inceda ukulawula amafutha omzimba kunye nokukhuthaza impilo.

3.Imifuno enamagqabi aluhlaza: Imifuno enamagqabi aluhlaza njengesipinashi, imifuno yemostade, i-rapeseed, njl. kukutya okucebileyo kwiivithamini, iiminerali, kunye ne-phytochemicals, ezinokubonelela umzimba ngezondlo eziyimfuneko, ukunceda ukwandisa amandla, kunye nokukhuthaza ukukhula kwemisipha.

I-4.Oats: I-Oats kukutya okuphezulu kwe-carbohydrates okutyebileyo kwi-carbohydrates enzima kunye ne-fiber yokutya. Bane-index ye-glycemic ephantsi (GI), banikeze amandla ahlala ixesha elide, kwaye bancede ukukhuthaza ukulungiswa kwemisipha kunye nokukhula.

I-5.I-powder powder (i-Calcium Hydroxymethylbutyrate): I-powder powder yiprotheni ephezulu, i-fat-fat, kunye ne-sugar-sugar supplement yokutya enokubonelela ngeprotheyini ephezulu, kodwa ingqalelo kufuneka ihlawulwe kumgangatho kunye nokubunjwa kwepowder powder xa ukhetha.

I-6.Nuts: Amantongomane kukutya okuncinci okutyebileyo kwizondlo, amafutha angaxutywanga, kunye neprotheni yezityalo. Zingasetyenziswa njenge-snacks enempilo, kunye nokwandisa iikhalori, iprotheni, amandla, kunye nefayibha yokutya, ukukhuthaza ukulungiswa kwemisipha kunye nokukhula.

Kufuneka kuqatshelwe ukuba ukufumana i-muscle ngokufaneleka akufezekiswanga ngokutya okukodwa, kodwa kufuna ukudibanisa okufanelekileyo kunye nokuphuhliswa kwesicwangciso sokutya. Kwangaxeshanye, abathanda ukomelela kufuneka bagcine ukutya okwaneleyo kwamanzi, ifayibha, kunye neevithamini ezahlukeneyo ukugcina impilo yomzimba kunye nokukhuthaza ukukhula kwezihlunu.