brief introduction
Let the diet that is good for you be seen everywhere. Besides dinner, we should also eat some snacks in moderation. At ordinary times, you might as well put some snacks with certain calories within your reach, such as biscuits, raisins, mung bean cakes, sausage bread, whole milk powder and chocolate. Eat if you want. Eating with oranges, oranges and other fruits, or adding juice to whole milk powder, can help the body consume more calories.
ice cream
ice cream
Avoid foods that are irritating, gas-producing and have too much crude fiber.
Appropriate vitamins and trace elements can be supplemented when necessary; Or take some Chinese patent medicines for regulating the spleen and stomach, such as hawthorn pill and Zhusha Yangwei Pill. Don't eat too much at night, otherwise it will increase the burden on the stomach.
Attention should be paid to controlling the intake of fat, which will not gain weight, but will cause diseases such as coronary heart disease, which will seriously affect the absorption and utilization of various nutrients by the human body.
Fattening diet analysis
Losing weight is the trend of many women. But many women are thinking about how to gain weight. Victoria, Beckham's emaciated star wife, is busy gaining weight in order to have another baby smoothly. To this end, experts have formulated a series of women's weight gain recipes for her, mostly carbohydrates, because these foods will increase fat and help to gain weight.
In the selection of raw materials, we should pay attention to the selection and combination ratio of three major nutrients, namely protein, fat and carbohydrate, which are the three indispensable food nutrients for human beings. Experiments show that for a healthy and thin person, 60% of the total energy intake should come from carbohydrates, 65,438+05% from protein and 25% from fat.
Protein's choice should be based on complete protein, and animal protein is the best choice. Because animal protein is close to human protein in composition, its absorption and utilization rate is higher than that of plant protein. Although soybean protein is completely protein, it contains a certain amount of soybean isoflavone, which is similar to female estrogen, and is also called "phytoestrogen".
For people who gain weight, it will hinder the secretion of androgen that contributes to muscle growth, which is not suitable for people who gain weight. However, other kinds of protein plants need a variety of combinations to supplement protein because of the limited types of essential amino acids. In this way, other utilization efficiency will be reduced, so fat people should eat more animal protein. The choice of carbohydrates is also critical.
Among the three major heat sources, sugar contributes the most, and its energy supply accounts for about 2/3 of the energy needed by human body. It can not only provide necessary calorie intake for human body, but also be the main substance synthesized by protein, such as the formation of cell membrane.
However, according to the objective physiological needs of thin people to gain weight, starch polysaccharide is the best choice of carbohydrates. Among the three types of carbohydrates, monosaccharide has the highest utilization rate and can be absorbed directly without digestion after entering the human body, followed by disaccharide.
Starch is our daily staple food, including rice and white flour, and its main components are decomposed into monosaccharides after being hydrolyzed by enzymes in human body. Starch is a macromolecular compound, while sucrose is a bimolecular compound, so sucrose is more easily digested and absorbed by human body than starch. Under normal circumstances, sucrose can enter the blood about 10min after being ingested into human body. If you want to gain weight, you can't just rely on muscle growth, but also need a certain subcutaneous fat layer and intermuscular fat.
In addition to glycogen can be converted into fat, direct intake of fat-rich foods can play a role in absorbing and accumulating fat, such as vegetable oil, walnuts, pine nuts and so on. For the sake of human health, it is suggested to eat more foods rich in unsaturated fatty acids, most vegetable oils and deep-sea fish oils, which can not only increase weight but also have health care effects. Also pay attention to cooking methods.
The production of fattening food is not complicated, and cooking methods such as steaming, stewing and boiling should be adopted. Because these cooking methods can make the raw materials of dishes soft and rotten, easy to digest and absorb, and minimize the loss of nutrients in raw materials, they are relatively simple to operate and suitable for fattening people.
Cooking methods such as frying, frying and baking should be avoided. The cooking methods of frying, frying and baking are easy to cause food to harden, which is not easy to digest and affects absorption. In addition, these cooking methods are easy to produce harmful substances in the cooking process, which is contrary to the goal of healthy weight gain and is not desirable.
For healthy obese people, the following questions should also be paid attention to when cooking:
First, choose fresh cooking ingredients.
Second, the taste should be light, and the natural fragrance of raw materials should be used to stimulate appetite step by step, which is helpful for health and weight gain. If the food tastes heavy, although it can also arouse appetite, consumers will inevitably drink a lot of water after eating, which will easily lead to edema and obesity in the long run. Although it looks fat, it is unhealthy and easy to get fat.
Third, cooking time should be mainly based on small fire. Long-term heating with small fire can fully dissolve soluble nutrients, and the raw materials of dishes become crisp, easy to chew and digest and absorb.
Dietary taboos for gaining weight
1. Avoid foods with strong irritation, easy gas production and excessive crude fiber: because such foods are easy to make people feel full and reduce their food intake.
2. Eating too much at night should not be excessive: eating too much at night will increase the burden on the stomach, which is not good for health and sleep, and is also bad for bodybuilding.
3. Pay attention to controlling fat intake: this will not increase weight, but will cause coronary heart disease.
4. Don't be picky about food, not partial eclipse, not overeating: Only not picky about food and partial eclipse can we ensure the comprehensive intake of nutrients. Overeating will affect digestion and absorption, and it is impossible to digest and absorb food better.
5. Eat less fried, fried and baked foods and foods that are too sticky and too sweet: these foods are not easy to digest and absorb.
Dietary considerations when gaining weight
Pay attention to some things about thin people's diet:
1. Eat less pickled foods: These foods contain a lot of salt and some carcinogens, which will prevent thin people from gaining weight and should not be eaten more.
2. Eat less fried food: because this kind of food is not easy to digest, it will increase the burden on the digestive tract. Eating too much will cause indigestion, indigestion of gastrointestinal function, and lead to weight loss.
3. Regular diet: Studies show that eating regularly and quantifying regularly can form conditioned reflex, which is beneficial to the secretion of digestive glands and the absorption of gastrointestinal tract, thus achieving the purpose of food fattening.
4. Eat less cold and irritating foods: Cold and irritating foods have a strong stimulating effect on the mucosa of the digestive tract, which is easy to cause diarrhea or inflammation of the digestive tract, leading to a decline in the absorption capacity of gastrointestinal functions, thus preventing food from gaining weight.
5. Appropriate temperature: The temperature of the diet should be "neither hot nor cold", otherwise it will hinder weight gain.
6. Regularly quantify: every meal should be moderate, three meals a day. At the specified time, you should take the initiative to eat whether you are hungry or not, so as to avoid the influence of hunger or satiety on the fattening effect.
7. Drinking time: The best drinking time is on an empty stomach in the morning and 65,438+0 hours before each meal. Drinking water immediately after a meal will dilute the gastric juice, and soaking in rice will also affect the effective absorption of nutrients in food by the gastrointestinal tract and the effect of fattening.
8. chew slowly: reduce the burden on the stomach. The more times food is chewed, the more saliva is secreted, which has a protective effect on gastric mucosa, is a good way to improve gastrointestinal malabsorption, and will also help to gain weight.
9. vitamin c supplementation: vitamin c has a protective effect on the gastrointestinal tract. Maintaining the normal content of vitamin C in gastric juice can effectively play the role of the stomach, protect the stomach, enhance the disease resistance of the stomach, and realize the full absorption of the gastrointestinal tract. Therefore, it is necessary to eat more fruits and vegetables rich in vitamin C, and digest and absorb nutrients to gain weight more effectively.
10 ... avoid irritation: don't smoke, because smoking makes the blood vessels in the stomach contract, which affects the blood supply of gastric wall cells while increasing weight, reduces the resistance of gastric mucosa and induces stomach diseases. You should drink less and eat less spicy food such as peppers.
2 drug efficacy
brief introduction
Pharmacology of fattening: Chinese medicine believes that weight loss is mostly caused by low spleen and stomach function and insufficient qi and blood. Spleen is the foundation of the day after tomorrow and the source of qi and blood biochemistry. The spleen and stomach are healthy and full of qi and blood, so the muscles are full and the limbs are strong. On the contrary, the body is thin and the limbs are weak. Traditional Chinese medicine is generally combined by regulating absorption, digestion and supplementing nutrition.
There is a difference between "fattening drugs" and strengthening the stomach, because strengthening the stomach is to promote digestion, and the key to thinness is that the gastrointestinal absorption capacity is not sufficient. If the stomach can't absorb and ingest the nutrients in food well, it will appear that eating too much will not make you fat. Therefore, before the gastrointestinal absorption capacity is improved, the use of any nourishing ingredients will definitely have little effect. And some nutritional preparations are actually amino acids and protein powder, but do you think you are really thin due to malnutrition? There is also a low energy intake in the body, and eating some nutritional preparations will not be absorbed by the body, which is also nonsense. Many fattening drugs on the market are certified by national authorities, so consumers must be cautious to avoid being misled by false advertisements. [ 1]
first step
Improve the internal environment
Intake of various minerals needed by the body (vitamin E, vitamin D, vitamin B3, vitamin C and other effective substances) can comprehensively promote digestion, enhance intestinal absorption, promote the better combination of the spleen, stomach and intestines and absorb various substances needed by the body, improve the effects of sleep, two-way regulation and balanced absorption, make the body gain weight and restore a plump and healthy standard posture.
[ 1]
Second step
Three tonics: nourishing blood, replenishing essence and invigorating qi.
Nourishing blood and filling essence and qi: Chinese medicine believes that weakness is caused by low spleen and stomach function and insufficient qi and blood. Spleen is the foundation of the day after tomorrow and the source of qi and blood biochemistry. Healthy spleen and stomach, sufficient qi and blood, full muscles and strong limbs. Pure plant fattening drugs are purified by "A/A" extraction technology, and various biological enzymes rich in lysozyme, histamine, peptide kinase and lecithin are extracted from pure plants. Invigorate spleen and stimulate appetite, activate the absorption function of gastric mucosa, promote digestion, fully absorb food and nutrition, open up the communication channel between spleen and stomach, and restore the hematopoietic and qi-regulating functions of spleen. Pure plant-based fattening drugs make use of the essence of innate qi and blood to make up for the deficiency of acquired. By improving the essence, qi and blood of the body as a whole, they can quickly restore weight gain (weight gain) for those who are born emaciated, emaciated after illness, malnourished, obese and thin. [ 1]
Third step
Has the effects of promoting digestion, enhancing intestinal absorption, improving sleep, bidirectional regulation and balanced absorption. Fundamentally and thoroughly relieve the causes of emaciation, and have a definite therapeutic effect on various symptoms such as being thin, extremely thin, overeating but not fat, picky eaters, anorexia, and poor sleep.
(1) picky eaters and anorexia
(2) Eating too much does not make you fat: The main reason is that the gastrointestinal absorption function is poor, and the nutrients you eat can't be well absorbed and utilized, even if you eat a lot of ginseng supplements, it won't help to improve your physique.
(3) Insufficient sleep: Due to the pressure of work, family and life, poor sleep for a long time and poor rest quality lead to excessive physical exertion, and the energy absorbed every day is less than that consumed in the body, and various nutrients cannot be converted into fat cells, forming various pathological constitutions such as being thin and extremely thin.
(4) Hereditary emaciation: Hereditary emaciation, also called familial emaciation, is the cause of familial emaciation. From a medical point of view, it is mainly that the nutrition intake of the spleen, stomach and intestines is lower than the nutrition consumed by the body, and there will be many cases of obesity.
(5) Asymmetrical thinness of limbs, also called local thinness. The main reason for local thinness is poor absorption capacity of gastrointestinal function. All kinds of substances needed by the human body absorbed and ingested by the stomach can not be effectively transmitted to the viscera, resulting in uneven nutrition supply in various parts of the body and disharmony between local limbs and body limbs. [ 1]
3 Exercise to gain weight
Basic introduction
The real concept of "weight gain" is to increase muscle and weight, not just weight gain. Therefore, in addition to the above dietary adjustments, people who are thin should also actively participate in moderate exercise, which is of great benefit to reshaping their bodies. However, I would like to remind thin friends that increasing the metabolic rate of the body is an effective method, but paying attention to excessive exercise will lead to the rapid loss of nutrients in the body. So the suggestion is to do some aerobic exercise, such as jogging, brisk walking and so on.
In order to build a symmetrical figure, thin people may choose jogging, table tennis, swimming, push-ups and other small sports, and then go to the fitness center to exercise some bodybuilding equipment with a large amount of exercise, which is conducive to local muscle exercise and body shape recovery.
In daily life, you can do the following "stomach-strengthening exercises" at your convenience:
On an empty stomach, lie on your back and straighten your legs naturally. After taking a deep breath, bend your knees upward, hold your legs with your hands and keep your thighs as close to your abdomen as possible. After a few seconds, relax your legs and let them return to their original state. Do it five times.
Weight gain is to increase the weight of muscles. After increasing muscle mass, weight gain, in addition to achieving the purpose of weight gain itself, has the following benefits:
1. Improve basal metabolic rate, help burn excess fat, and prevent cardiovascular diseases caused by a large increase in fat when gaining weight.
Enhance muscle strength and endurance, and reduce fatigue in daily life and work.
3. When the muscles around the chest and abdomen increase, it can support the spine and reduce the occurrence of backache.
Increasing muscle mass is the weight gain that is in line with physical and mental health.
Increase calorie intake
Any weight gain should make the intake of calories greater than the consumption of calories. For every additional 5,500 calories, it is theoretically expected to increase by one kilogram.
Tendinous muscles.
Do muscle exercise
If you don't do muscle exercise, at least do strenuous exercise, otherwise the increased weight will accumulate into fat and cannot be converted into muscle. When muscles are trained, excess heat will be converted into muscle components. General aerobic exercise will burn off excess calories in the body, but it will not achieve the purpose of gaining weight. When doing muscle training, you should aim at the skeletal muscles of the trunk and limbs.
Do an evaluation of sebum thickness.
People who want to gain weight, it is best to do sebum thickness tracking. If you gain weight without increasing sebum thickness, it means that you are increasing muscle, not fat. If you gain weight, the sebum thickness will also increase, and the increased weight is likely to come from fat, which is a bad result. Because, although people look fuller, the significance to health is not as good as the weight gain brought by the increase of muscle mass. Thickening of sebum indicates insufficient exercise. It is also possible that there is a problem in the coordination between "exercise amount" and "food increase amount" and it needs to be adjusted.
Cooperate with eating nutritious special meals
Special diet is a kind of food specially designed for the physique and physiological function of people with special diet. Special diet can meet their energy needs, and at the same time, it can enhance the immunity of people with thin diet. Special diet can be well digested and absorbed by people with thin diet, but it will not increase the metabolic burden. A special diet combining diet and exercise can effectively achieve healthy, safe and scientific weight gain goals.
At present, in the United States, the proportion of muscles is increased by supplementing foods that increase weight, so as to improve symptoms such as malnutrition, fatigue, depression, sarcopenia, poor immunity, and susceptibility to illness. [2]
4 Daily skills
Ten tips for gaining weight
First, sleep is very important. You should have eight to nine hours of sleep every day. Don't stay up late.
Second, don't stand when you can sit, and don't walk when you can ride. Of course, you should get up and exercise properly after sitting for a long time.
Third, we should keep a peaceful mind, avoid being nervous and reduce the consumption of heat energy in the body.
Fourth, don't let your stomach go hungry. When you feel hungry, you should eat more food rich in protein, sugar and fat.
Five, you can eat a piece of digestive enzyme before meals, which helps to absorb nutrients.
Six, do high-intensity exercise several times a week, and increase the calories of 100 to 200 kcal in the diet every day, which may increase the weight by 0.5 kg per week.
Except some housework and work and study, try to avoid taking part in activities that require a lot of physical strength for a long time, which will slow down metabolism.
Eight, develop good habits, don't smoke, don't drink spirits.
9. Don't do strenuous exercise within 20 minutes before meals.
Keep a good attitude, stick to your fattening plan, persevere and persevere.
Daily fattening
Ensure high quality sleep. Sleep is an important period for the formation of human energy, and it is also an active period for secreting "growth hormone" to promote muscle growth. Therefore, ensuring the quality of sleep at night is a prelude to building a burly figure.
Drinking a glass of milk before going to bed can soothe the nerves and help sleep; After going to bed, you can take a few deep breaths slowly, so that the chaotic and active thinking in your brain gradually becomes calm. In addition, taking a hot bath or soaking feet with hot water before going to bed can also relieve drowsiness and help you fall asleep smoothly.
Pay attention to oral health. Teeth and mouth are the first level of food digestion, and in the process of "gaining weight", you should pay more attention to your oral hygiene because of the increase in the number of meals, and you must brush your teeth and rinse your mouth more frequently than usual.
You might as well hang out with friends who love to eat, have lunch and dinner together, attend banquets or picnics; It not only relaxes the mood, promotes communication and friendship, but also achieves the goal of "fattening", which can be described as killing two birds with one stone.
Recording your daily diet, exercise, mood changes and weight changes will help you to know the implementation of the plan in time, analyze the effect of gaining weight and make some random adjustments.
China nutrition expert Ke Xiao Min often makes weight gain plans for women who are too slim in diet. However, it should be noted that this scheme is only suitable for people who have no symptoms of "three highs" in a short period of time to help them regulate their endocrine. First of all, if you want to gain weight, you can drink soup after meals. You can put some meat slices in the soup to increase your calorie intake.
Breakfast can be eaten: millet porridge, fried eggs, fried steamed bread slices, bean paste buns, jam buns, sauce beef, milk and so on.
Lunch can be eaten: rice, noodles, hamburgers, sliced meat, braised pork, roast duck, fried vegetables, cold tomatoes and so on.
Dinner can be eaten: thick porridge, meat buns, lean meat stir-fry and so on.
During each meal, you can also eat some potato chips and cakes to supplement calories.
Five fattening therapies
brief introduction
Beat two eggs in a bowl, add one tablespoon of raw tomato juice and appropriate amount of sugar, and cook with the same amount of boiling water until half-cooked. Eat once a day, eat on an empty stomach in the morning, and you will gradually gain weight after eating for a month. Very effective, (raw eggs will be very fishy). Astragalus membranaceus soaked in water to make tea. Drink honey before going to bed every night.
The secret recipe of Chinese medicine fattening 13:
Benefit Fang yi
Ingredients: fresh yam 500g, almond 390g, milk1500g.
Usage: peeled yam, washed and cut into small pieces; Soak almond in water, peel off the tip and take kernel, grind into fine powder, add milk and stir well, and filter to get juice. Then put the yam in a bowl, pour in almond milk and steam it until it is cooked. Take it on an empty stomach every morning and evening 1 time. 65438+ 0-2 spoons each time, with warm wine.
Efficacy: invigorating spleen and kidney, nourishing and fattening. Suitable for thinness.
Liang Fang R.
Ingredients: Almond (soaked and peeled) is not limited.
Usage: After mashing almonds, add appropriate amount of water and grind them into almond juice, and take appropriate amount of sheep oil, put it in a pot and dissolve it, then pour in almond juice and heat it to golden brown with low fire, which looks like a thick paste. Making into marble and pills for storage. Take 1 pill three times a day.
Efficacy: nourishing and fattening. Suitable for thinness.
Liangfangshan
Ingredients: almond 15g, Schisandra chinensis 15g, mutton 500g.
Usage: Wash the tender and plump mutton, cut it into pieces the size of thumb belly, add almonds, Schisandra chinensis, sesame oil and salt, mix well in a bowl, and then steam it in a cage. Take/kloc-0 every few days.
Efficacy: Promote muscle growth and nourish the five internal organs. Suitable for body weight loss.
Liangfang temple
Composition: ginseng 30g, poria cocos 60g, lotus seed 60g, Euryale ferox 60g, lentil 60g, yam 150g.
Usage: Grind Ginseng into fine powder, grind the rest medicinal materials into powder, mix well, add appropriate amount of glutinous rice flour, japonica rice flour and white sugar, mix well with water, make cakes, each cake weighs 15g, and steam in a cage. Take 1 tablet each time, 2-3 times a day.
Efficacy: strengthen the spleen and nourish the stomach, promote muscle growth and gain weight, suitable for the body to lose weight.
Liangjianwu
Composition: 500g raw pear.
Usage: daily 1 dose, three times.
Efficacy: nourishing yin and reducing fire, nourishing blood and nourishing fat. Suitable for people with yin deficiency and excessive fire and emaciation.
Liangfangliu
Composition: 250g of fresh grapes.
Usage: daily 1 dose, taken twice.
Efficacy: benefit qi and double strength, make people fat and healthy. Suitable for emaciation
Liang Fangqi
200 grams of fresh grapes, pears 1 piece.
Usage: Wash the grapes, remove the granules, peel and core the raw pears, cut them into blocks, and squeeze the grapes and raw pears with a juicer. Daily 1 dose, used for tea.
Efficacy: tonify deficiency and strengthen body resistance, benefit qi and increase fat. Suitable for emaciation
Liangfangba
Composition: 2 sweet oranges, lemon juice 15g, and proper amount of honey.
Usage: Wash the sweet orange, cut it in half, juice it with a juicer, add honey and lemon juice and mix well. 65438+ Drink tea 0-2 times a day.
Efficacy: invigorating spleen, appetizing and fattening. Suitable for emaciation
Liangfangjiu
Composition: 250g cantaloupe, apple 1 piece, and proper amount of honey.
Usage: Wash cantaloupe, remove melon seeds, peel and core apples, dice them together, add honey and mix well. 65438+ 0-2 times a day as a snack.
Efficacy: invigorating spleen and appetizing, tonifying deficiency and increasing fat. Suitable for emaciation
stone
Ingredients: jujube 100g.
Usage: Wash red dates and put them in water until they are cooked and soft. Daily 1 dose, taken twice, with soup and dates.
Efficacy: tonifying deficiency, invigorating spleen, benefiting qi and strengthening body. Suitable for thinness.
Recipe eleven
Composition: 500 grams of walnut kernel and proper amount of sugar.
Usage: Stir-fry walnut kernel until fragrant, add sugar and use pulverizer powder as fine powder. Take it on an empty stomach twice a day with 2-3 spoonfuls each time.
Efficacy: Bushen Peiyuan. Fattening and moisturizing. Suitable for thinness.
Good prescription 12
Ingredients: black beans 150g.
Usage: Wash black beans, cook over low heat until cooked and crisp, and add seasoning. Daily 1 dose, as a dish.
Efficacy: Bushen Feijian. Suitable for thinness.
Liang Fang Shisan
Composition: pork tenderloin 200g, tender tofu 200g, fresh lotus leaf 2, yellow rice wine 50g, ginger 20g, onion 20g, pepper 1 g, monosodium glutamate 1 g, refined salt 2g, egg 1 g, vegetable oil100g.
Usage: Wash pork tenderloin and cut it into 6 cm long, 2 cm wide, 0. Slice 5 cm thick, cut tender tofu into pieces of the same length, 1 cm thick. Clean ginger and onion, and chop into fine powder; Wash fresh lotus leaves, blanch with boiling water, rinse with cold water, and cut into small pieces 1 1 cm square. Tofu and pork tenderloin slices were marinated with yellow sprinkling, ginger slices, chopped green onion, pepper, monosodium glutamate and refined salt respectively. Take out the yellow eggs, add the bean flour, mix well, wrap the meat slices with lotus leaves, put them in a hot oil pan, pour in vegetable oil, leave a little oil, fry until the meat slices are cooked, and put them on a plate. When eating, open the lotus leaf and sprinkle a little sesame oil. Eat with meals.
Efficacy: benefiting stomach and qi, promoting fluid production and moistening dryness, increasing muscle and moistening skin. Suitable for thin people.
6 Fattening plan
introduce
The fattening plan can also be called the weight gain plan, and its purpose is to make the weight reach the normal value. The fattening plan is a targeted weight management plan for thin people. It takes nutrition intervention as the core, establishes a scientific lifestyle and develops good living habits by guiding people's diet, exercise and life, which can not only maintain weight, but also promote their own health. Everyone's situation is different, and everyone can make different fattening plans and schemes.
Detection stage
In the detection stage, systematic and health analysis, effective communication and scientific instrument detection are carried out in various ways to find out the causes of human body weight loss, and then the fattening scheme is determined in a targeted manner.
Weight gain stage
In the weight gain stage, after understanding the causes of weight loss, we should provide targeted nutritional intervention to the human body, provide daily diet plan and special comprehensive nutritional support, and gain weight scientifically and healthily after effectively supplementing energy. In the weight gain stage, the indexes of human body are monitored and tested so as to be adjusted at any time.
Consolidation stage
Stimulate gastric acid secretion and improve digestion. Drinking beer in moderation helps to gain weight, but I believe everyone knows the harm of drinking too much.
cola