Chimodzi mwa zinthu zazikulu za bungwe la masewera olimbitsa thupi ndizofunikira kuwonjezeka kwa caloric, chifukwa cha kufunika kolipirira ndalama zowonjezera pazochita zolimbitsa thupi. Mphamvu zochotsera mphamvu pa ntchito pogwiritsa ntchito masewera osiyanasiyana zimasiyana pang'ono, zomwe zimachitika chifukwa cha kuchuluka kwa ntchito zakuthupi. Choncho, pochita masewera olimbitsa thupi, masewera olimbitsa thupi, masewera olimbitsa thupi, thupi la mkazi liyenera kutenga makilogalamu 3000-4000 patsiku ndi chakudya, ndi chidwi cha kusambira, mpira wa basketball, volleyball - 4000-5000 kcal, komanso pamene mukupezeka kuyenda, njinga zamoto, skiing skiing - 5000 - 6000 kcal. Pafupipafupi, pamene amapita ku makalasi olimbitsa thupi, mphamvu zamagetsi za thupi lazimayi sizoposa 4,000 - 4,500 makilogalamu patsiku. Kukonzekera kwa menyu pogwiritsa ntchito kalori kungapangidwe pogwiritsa ntchito matebulo apangidwe a caloriki omwe ali ndi zakudya zowonjezera, zomwe zingapezeke mu bukhu lirilonse la zamagetsi ndi zakudya.
Komanso, ziyenera kukumbukira kuti mu thupi la munthu wophunzitsidwa bwino, pali kuwonjezeka kwakukulu kwa chakudya ndi mapuloteni. Choncho, pakukonza chakudya pa nthawi yochita masewera olimbitsa thupi, kufunikira kwa thupi la wothamanga kwa zakudya zimenezi kumayenera kuganiziridwa. Pa chakudya cha tsiku ndi tsiku cha munthu amene akuchita masewero olimbitsa thupi, kuchuluka kwa mapuloteni ndi zakudya ayenera kuwonjezeka ndi kotalika poyerekeza ndi zakudya za anthu osaphunzira. Kupitirira mphamvu ya zochitika zolimbitsa thupi zomwe zimalandira panthawi yochita masewera olimbitsa thupi, zimakhala zowonjezera mphamvu yogwiritsira ntchito mphamvu zamoyo ndipo, motero, kusowa kwa mapuloteni ndi chakudya. Pofuna kupulumuka kwambiri ndi kukula kwa minofu ya munthu wophunzitsidwa, chofunikira kwambiri ndiko kutsimikiza kuti tsiku lililonse zofunika za thupi zikhale zopangidwa ndi mapuloteni. Pochita maseĊµero monga masewera olimbitsa thupi, masewera ndi masewera olimbitsa thupi, thupi la mayi liyenera kulandira mapuloteni 100 pa tsiku tsiku lililonse, pamene akusambira, mpira wa basketball, volleyball - 130-160 magalamu, komanso ndi chidwi choyenda, njinga zamoto , masewera a masewera - 160 - 175 g. Ambiri a mapuloteni omwe ali ndi amino acid ofunikira kuti nyama izipezeka mu zakudya ngati nyama, chiwindi, mkaka ndi mkaka, nsomba, nandolo, ndi nyemba. Komabe, ziyeneranso kudziwa kuti kupyolera moyenera kwa mapuloteni kumayambitsa matenda osokoneza bongo, kumabweretsa mavuto ku chiwindi ndi impso. Komanso, pa masewera, m'pofunika kusamalira kupezeka kwa zakudya monga mafuta, makamaka monga nyama (mafuta), ndi zamasamba (mpendadzuwa, soya, mafuta a maolivi).
Chinthu chinanso cha zakudya zowonjezera pamene mukusewera masewera ndizofunika kuziyika pa zakudya zam'menyu zomwe zili ndi chiwerengero chokwanira cha thupi. Ndiwothandiza kwambiri pa masewera ophatikizapo zakudya monga zakudya monga uchi. Ndiwo magwero a chakudya chosavuta kudya, mavitamini ndi mchere, kotero uchi ndi oyenera kwambiri kuti ugwiritsidwe ntchito panthawi yopuma.
Panthawi yophunzitsidwa mwamphamvu, thupi la wothamanga limakhalanso ndi chosowa cha pafupifupi mavitamini onse ndi zinthu zamchere. Ndi bwino kugwiritsa ntchito makompyuta a multivitamin omwe ali ndi makina oyenera kwambiri a tizilombo toyambitsa matenda a thupi la munthu kuti akwaniritse zofunikira zazigawozi.
Pochita masewero, munthu wophunzitsa amaperewera madzi okwana 2.5 pa tsiku, choncho ndikofunikira kupereka ndalama zowonjezeretsa izi chifukwa cha kayendedwe kabwino ka kumwa mowa. Pambuyo pa maphunziro musamangokhalira kumamwa, koma kumwa madzi ambiri omwe mumamwa simukulimbikitsanso. Pakati pa masewera, ndi bwino kubwezeretsa madzi atatha kuphunzitsidwa ndi tizigawo ting'onoting'ono, pafupifupi 200 mpaka 250 ml (ichi ndivundi la galasi limodzi). Pofuna kuthetsa ludzu, mumatha kuchepetsa madzi ndi mandimu kapena zipatso zina zowawa, komanso kumwa mowa, muzimwa madzi m'zigawo zing'onozing'ono.
Ndondomeko yokonzedwa bwino ya zakudya m'katikati mwa zolimbitsa thupi imakuthandizani kuchepetsa chiopsezo chotenga matenda ambiri, zimapereka ntchito zabwino komanso zimalimbikitsa kuchira.