Kuyanika thupi, makamaka kwa atsikana, kudzakhala kothandiza ngati mutsatira malangizo angapo pansipa kuchokera kwa akatswiri ndi akatswiri othamanga:
- ndikofunikira kuti mupewe kusintha kwadzidzidzi m'magazi a shuga. Izi zimatheka mosavuta ndikuswa chakudya chanu m'magawo ang'onoang'ono maola awiri kapena atatu;
- kumbukirani kumwa madzi pafupipafupi, nthawi zonse ola lililonse. Kuchuluka kwamadzimadzi tsiku lililonse kumatha kudziwika mosavuta ndikuchulukitsa kulemera kwanu ndi 0.03;
- ganizirani mosamala kuchuluka kwa zopatsa mphamvu patsiku, pang'onopang'ono kuchepetsa kuchuluka kwa zakudya zamafuta ambiri;
- pangani zakudya zamasamba 5 kapena 6 zilizonse ndikulola kuti muzidya chakudya chambiri. Izi zidzateteza kuwonongeka kwa minofu chifukwa chosowa glycogen;
- Kuyanika bwino kumatenga masabata 8 kwa amuna komanso mpaka 12 kwa akazi, koma osapezekanso. Kuyanika kwa thupi kwa atsikana omwe angobadwa kumene sikuyenera kupitilira milungu isanu;
- maphunziro ayenera kukhala olimba momwe angathere;
- Mukamachepetsa chakudya, onetsetsani kuti mukuwonjezera chakudya chama protein. Pakati pa kuyanika, ayenera kukhala 2-3 g pa 1 kg ya kulemera kwa thupi;
- kuchepetsa kuchuluka kwa zopatsa mphamvu pang'onopang'ono kuti musachedwetse njira zamagetsi (makamaka zofunika kwa atsikana). Kuchepetsa kwa 100-200 kcal sabata kumaonedwa ngati koyenera;
- tengani mavitamini ndi ma BCAAs, izi zingalepheretse kuchepa kwa kagayidwe kake;
- ngati ndondomeko mafuta woyaka "munakhala", ndiye ingodzipatseni "zimam'patsa kugwedeza" yotithandiza chithokomiro England, koma osapitirira masiku awiri;
- Yesetsani kuti musadye chakudya chochepa kwambiri, monga ufa wopangidwa ndi tirigu wofewa kapena mpunga woyera;
- kamodzi kamodzi ndi theka - masabata awiri, konzani masiku opanda chakudya, izi zidzakuthandizani kuyaka mafuta;
- gwiritsani ntchito mapuloteni a casein kupewa catabolism ndikuchepetsa njala;
- kutenga L-carnitine asanaphunzitsidwe kudzakuthandizani kuwirikiza kawiri kuchuluka kwa ma kilocalor omwe amawotchedwa nthawi yophunzitsira;
- Ma carb otsika kapena opanda carb sayenera kugwirizana ndi masiku ophunzitsira.
- chakudya choyambirira musanachite masewera olimbitsa thupi chiyenera kuphatikiza zakudya zazitali zamahydrohydrate ndi whey protein;
- chomwe chimatchedwa nsomba yamafuta chimakhala ndi 150-200 kcal yokha, koma mafuta omwe ali nawo amathandizira pakuwotcha mafuta ndikupatsa thupi zofunikira zamafuta. Momwemo, iyenera kudyedwa kamodzi patsiku;
- chakudya chomaliza chiyenera kukhala mapuloteni. Atha kusinthidwa potenga mapuloteni a casein wokhala ndi mkaka wopanda mafuta ambiri.
