Choyamba, mankhwalawa ayenera kupereka malipiro a kutayika kwa mphamvu m'thupi pamene mukuchita masewera olimbitsa thupi paulendowu. Zimakhulupirira kuti pokonzekera ulendo woyendayenda, tsiku lililonse alendo amafunika kupereka mphamvu zofanana ndi 3000-3700 kcal. Gwiritsani ntchito kuchuluka kwa mphamvu zamagetsi paulendo wokayenda kungakhale pamadome apadera omwe amasonyeza deta yotereyi pa zigawo zambiri za chakudya. Mwachitsanzo, caloriki wokhutira 100 grams ya mkate wa rye ndi pafupifupi 200 kcal, ya mikate yoyera 240 kcal, ya buckwheat ndi mpunga wa tirigu 350 kcal, wokhala ndi 750 kcal, wophika masikiti 250 kcal, wa theka-kusuta sausages 400 kcal, nkhuku mazira 150 kcal, shuga - 400 kcal. Dera la Caloric limatchulidwanso nthawi zambiri pamakalata a chakudya. Masana, tikulimbikitsidwa kuti tigawire chakudya katatu: 1) Chakudya cham'mawa (chifukwa cha caloriki chiyenera kukhala pafupifupi 35% ya tsiku ndi tsiku); 2) chamasana (40%); 3) chakudya chamadzulo (25%).
Kuwonjezera pa kudya kwa caloric, posankha chakudya cha ulendo woyendayenda, muyenera kuonetsetsa kuti chiwerengero chofunikira cha chakudya cha tsiku ndi tsiku chimakhala ndi zigawo zomangira zakudya monga mapuloteni, mafuta ndi zakudya. Chakudya chomwe chimaphatikizidwa pa chakudya cha tsiku ndi tsiku cha munthu wamkulu paulendo waulendo chiyenera kukhala ndi 120 g mapuloteni, 60 g mafuta ndi 500 g wa chakudya. Ambiri a mapuloteni amapezeka nyama ndi nyama, nsomba, kanyumba tchizi, tchizi, nandolo, ndi nyemba. Zakudya zowonjezera zimaperekedwa m'thupi ndi tirigu, zakudya zopangidwa ndi ufa, maswiti (shuga ndi pafupifupi mavitamini oyera). Mafuta ochulukirapo amaphatikizapo mankhwala monga mafuta, mafuta, zakudya zonenepa.
Zosankha zamakono zoyendayenda ziyenera kuchitika poganizira kupezeka kwa mavitamini ndi mchere mu zakudya. Pachifukwa ichi, komanso pofuna kuthetsa ludzu, ndi bwino kutenga madzi a mchere kapena mabala a zipatso zakuthupi pamodzi ndi inu ku ulendo waulendo.
Kuphatikiza pa zofunikira zoyenera pamwambapa, posankha zokhazikika paulendowu, zimalangizanso kulingalira mfundo izi:
- pamene otsogolera adzanyamula katundu wawo m'zikwama zawo, nkofunikira kuwerengera kulemera kwake kwa zinthu zonse ndikugawa katundu wofanana pakati pa alendo onse;
- Ngati pali malo okhala ndi malonda omwe amayendetsa ulendo wopita kukaona alendo, ndizotheka kukonzekera kugula zinthu zina zomwe zili kale panjira kuti zithandize otsogolera;
- Paulendo wobwereza, mankhwalawa ayenera kugwiritsidwa ntchito, choncho musatengere ndi zosayenera zogulitsa ndi zowonongeka;
- kuphika pazifukwa za ulendo wopita kudzikoli ziyenera kukhala zabwino komanso mofulumira, chifukwa nthawi yopulumutsidwa ingagwiritsidwe ntchito pokwaniritsa cholinga chachikulu cha ntchito yopita kunja (chifukwa cha izi, masitolo akuluakulu ogulitsidwa m'masitolo akuluakulu, nyama zam'chitini, ma noki ndi t .d.);
- chifukwa pulogalamuyi iyenera kusankhidwa chakudya chomwe timadya tsiku ndi tsiku;
- Paulendo, usadye wouma.