Ukwakhiwa kwemisipha kudinga ukwanda kwamaprotheni, kanye nokudla okunengqondo kwama-carbohydrate namafutha. Imvamisa, ukudla okuyisithupha okubalulekile kokuqina nokwakha imisipha ibele lenkukhu, i-salmon, imifino enamahlamvu aluhlaza, i-oats, i-protein powder, amantongomane, njll. Ukuhlaziywa okuqondile kungokulandelayo:

I-1.Isifuba sezinkukhu: Isifuba senkukhu singenye yezinhlobo ezidume kakhulu zokudla kwamaprotheni enyama, okucebile amaprotheni aphezulu, amafutha aphansi, kanye nekhalori ephansi, okusiza kakhulu ekwandiseni isisindo semisipha.

I-2.I-Salmon: I-Salmon iyinhlobo yezinhlanzi eziphezulu kumaprotheni namafutha anempilo (i-Omega-3 fatty acids), esiza ekuthuthukiseni amazinga e-hormone akhuthaza ukukhula kwemisipha, kuyilapho futhi esiza ukulawula amafutha omzimba nokukhuthaza impilo.

3.Imifino enamahlamvu aluhlaza: Imifino enamahlamvu aluhlaza njengesipinashi, isinaphi, i-rapese, njll. ukudla okunothe ngamavithamini, amaminerali, nama-phytochemicals, okunganikeza umzimba imisoco edingekayo, kusize ukwandisa amandla, futhi kukhuthaze ukukhula kwemisipha.

I-4.Oats: I-Oats iwukudla okuphezulu kwe-carbohydrate okucebile kuma-carbohydrate ayinkimbinkimbi kanye ne-fiber yokudla. Banenkomba ephansi ye-glycemic (GI), banikeze amandla ahlala isikhathi eside, futhi basize ukukhuthaza ukulungiswa nokukhula kwemisipha.

I-5.I-powder yamaprotheni (i-Calcium Hydroxymethylbutyrate): I-protein powder iyiphrotheni ephezulu, amafutha aphansi, kanye nokudla okushukela okuphansi okungahlinzeka ngamaprotheni aphezulu, kodwa kufanele kuqashelwe ikhwalithi nokubunjwa kwe-protein powder uma ukhetha.

6.Amantongomane: Amantongomane awukudla okuncane okunothe ngemisoco, amafutha angagcwele, kanye namaprotheni ezitshalo. Zingasetshenziswa njengokudla okulula okunempilo, kanye nokwandisa amakholori, amaprotheni, amandla, kanye ne-fibre yokudla, ukukhuthaza ukulungiswa nokukhula kwemisipha.

Kumele kuqashelwe ukuthi ukuzuza imisipha ngokusebenzisa ukuqina akufinyelelwa ngokudla okukodwa, kodwa kudinga inhlanganisela enengqondo kanye nokuthuthukiswa kohlelo lokudla. Ngesikhathi esifanayo, abathandi bokufaneleka kufanele futhi balondoloze ukudla okwanele kwamanzi, i-fiber, namavithamini ahlukahlukene ukuze balondoloze impilo engokomzimba futhi bakhuthaze ukukhula kwemisipha.