Kuti mukhale ndi thupi losangalala komanso lamphamvu, muyenera kudya zakudya zitatu

Madeti, popeza ali ndi calcium, chitsulo ndi zopatsa mphamvu zambiri, zimakhala zopatsa chidwi komanso zopatsa chidwi.

Oatmeal ndi imodzi mwazakudya zamankhwala zomwe zimalimbitsa ndikulimbitsa thupi

Kumwa kapu ya mkaka wotsekemera ndi uchi tsiku ndi tsiku, m'mawa ndi madzulo, ndi bwino kupatsa thupi mphamvu ndi ntchito.