Chokutanga pane zvose, zvinowanikwa zvinofanira kupa ruzivo rwekurasikirwa kwesimba mumuviri panguva yekuita mabasa epanyama panguva yekufamba rwendo. Zvinotendwa kuti kana urongwa hwekufamba rwendo rwokufamba, zuva rekuratidzirwa kwevatariri rinofanira kupa simba rakakwana rakaenzana ne 3000-3700 kcal. Cherechedza kukosha kwekukosha kwezvinhu zvekutengesa kunofamba kunogona kubva pamatafura chaiwo anoratidza data yakadai kune zvikamu zvakawanda zvezvokudya. Semuenzaniso, iyo caloric inokwana magirogiramu zana echingwa ye rye rye inenge 200 kcal, yezvingwa zvitsvuku 240 kcal, yebhakkwheat uye yerimi yezviyo 350 kcal, yekakera 750 kcal, yeakisi yakabikwa 250 kcal, yehafu yenguva yakasviba 400 kcal, yekukuya 150 kcal, shuga - 400 kcal. Nhamba yeCaloric inowanzoratidzwa pamavara ezvokudya. Pakati pezuva, zvinokurudzirwa kuparadzira zvokudya zvinowanikwa katatu: 1) mangwanani-ngwanani (maererano nekorori inogadzirisa inofanira kunge inenge 35% yezuva rimwe nerimwe); 2) masikati (40%); 3) kudya kwemanheru (25%).
Mukuwedzera kune kudya kwekorori, kana ukasarudza zvokudya zvekufamba-famba, unofanirwa kuongorora chidimbu chinodiwa mukudya kwezuva nezuva kwezvinhu zvekudya kwevanhu zvakadai semaprotin, mafuta uye makhahydrates. Zvokudya zvinosanganiswa mukudya kwezuva nezuva kwevanhu vakuru panguva yekufamba rwendo kunofanirwa kuva ne 120 g mapuroteni, 60 g emafuta uye 500 g emahydrohydrates. Nhamba yakawanda yemapurotini inowanikwa munyama uye mishonga yemhuka, hove, cottage cheese, tisi, peas, uye nyemba. Carbohydrates inowanikwa mumuviri nemafuta, zviyo zveupfu, sweets (shuga inenge yakachena carbohydrate). Rimwe remazana emafuta rinosanganisira michero yakadai seariti, mafuta, nyama yakakora.
Kusarudzwa kwemishonga yekufamba rwendo kunofanirwa kutarisirwa kuongorora kuwanikwa kwevhithamini nemaminerari muzvokudya. Nokuda kwechinangwa ichi, pamwe nekudzikisa nyota, zvakanakisisa kutora mvura yemaminari kana majeji ezvibereko zvemuti pamwe newe kunzvimbo yevatariri.
Mukuwedzera kune zvakataurwa pamusoro apa zvinodiwa, pakusarudza zvigadzirwa zvekufamba nzendo, inobatsira zvakare kufunga nezvemashoko anotevera:
- sezvo vatori vechikwata vachienda nezvikwereti mumakanda avo, zvakakosha kuverenga kuwanda kwezvinhu zvose zvekutengesa uye kugovera mutoro pamwe chete pakati pevatariri vose;
- Kana paine misha yekutengeserana nenzira inoenderana nerwendo rwendo rwekushanyirwa, zvinogona kuitika kutarisa kutenga zvimwe zvigadzirwa zviripo munzira yekugadzirisa mutoro wevashanyi;
- panguva yekufamba-famba, zvinodhaka zvinofanira kuramba zvichishandiswa kudyidzwa, saka usatora newe usina kukodzera kutengesa uye zvinhu zvinoparara;
- kubika mumamiriro ezvinhu ekufamba-famba kunofanirwa kuve nyore uye nekukurumidza sezvinobvira, nokuti nguva yakachengetedzwa inogona kushandiswa kuzadzisa chinangwa chikuru chekukwira-kunze kwekuita (nokuda kweizvi, zviporoti zvinotengeswa mumasitetari, nyama yakakonzerwa, zvisikwa zvemazuva uye t .d.);
- nekuda kwemushandirapamwe kunofanira kusarudzwa kudya kwemazuva ose kwatinodya;
- Mukufamba, usadya zvakaoma.