Disease risk related to body mass index classification, WHO standards, Asian standards and China reference standards.
Low weight
Normal range18.5 ~ 24.918.5 ~ 22.918.5 ~ 23.9 average level.
Overweight ≥25 ≥23 ≥24
Pre-obesity is 25.0 ~ 29.9, 23 ~ 24.9 and 24 ~ 26.9.
Degree I obesity increased moderately, from 30.0 to 34.925 to 29.927 to 29.9.
The second degree obesity (35.0 ~ 39.9 ≥ 30 ≥ 30) increased seriously.
Ⅲ Obesity ≥40.0 is very serious.
47/(1.7 *1.7) =16.2 less than 18.5 is considered too thin.
Algorithm 2:
If your weight is less than10% of the standard weight [standard weight kg = height cm- 105], you can judge that you are thin.
170-105 = 6565-6.5 = 58.5 standard weight 65KG Your overall weight 47,48 is lower than the minimum standard 58.5KG, which means you are emaciated.
The problem of weight gain
Principles of nutrition
1, increase dietary intake
To gain weight, we must provide the body with all kinds of nutrients needed to synthesize tissues. Besides meat, eggs and poultry rich in animal protein, we should eat more foods rich in fat and carbohydrates (starch, sugar, etc.). ), and eat more soy products, vegetables, fruits and vegetables. As long as the diet is nutritious and conducive to digestion and absorption, plus appropriate exercise, you can become strong.
2, a balanced diet
The food should be rich and varied, and the food should be as delicious as possible.
You can use butter or cooking oil, jam, sugar and other high-fat and high-sugar foods to increase calories. It should be noted that although eating high-fat and high-sugar foods can make you gain weight faster, long-term or excessive consumption will destroy your appetite and may also bring chronic diseases and endanger your health. We should take a balanced diet, gradually increase the amount of food, and avoid compulsive supply and destroy appetite.
3, develop good eating habits: regular quantitative, a small number of meals, chew slowly.
Eat less and eat more, but don't increase the amount of food per meal. Because most thin people have weak gastrointestinal function, eating too much at a meal often cannot be effectively absorbed, but it will increase the burden on the stomach and cause indigestion. You can change the number of meals per day to 4~5 times.
4. Change the dining procedure: eat foods with high concentration and high nutritional density first, and then eat other foods.
Food is based on the principle of high digestibility, high protein and high calorie, and gradually increases the intake of various nutrients, such as chicken, fish fillets, vegetables, sea cucumbers, butter and cream.
5. Choose moderately cooked food
Choose moderately cooked food, such as steaming, stewing, marinating, frying and boiling.
6. Eat whatever you want to eat to promote appetite.
At the beginning of the plan of "fattening", you can choose some delicious food you want to eat to stimulate your appetite that has been languishing for a long time.
7. Besides dinner, eat some snacks in moderation.
Usually, you may wish to put some snacks with a certain amount of calories where you can reach them, which can help your body consume more calories.
Suitable food
1, choice of staple food and beans:
Foods rich in carbohydrates such as rice, japonica rice, corn, flour, red beans, sweet potatoes and potatoes, soybeans and their products.
2, the choice of meat, eggs, milk:
Chicken, eggs, pork, beef, mutton, fish, sea cucumber, milk, whole milk powder, cheese and other products.
3, the choice of vegetables:
Lily, taro, yam, eggplant, cabbage, broad bean, pea, lotus root.
4, the choice of fruit:
Fruits such as oranges, oranges, apples, bananas and raisins, and nuts such as walnuts, peanuts, pine nuts, hazelnuts and sunflower seeds.
5. Others:
Chocolate, ice cream, butter, cream, jam
Dietary taboo
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 at night should not be excessive: eating too much at night will increase the burden on the stomach, which is not conducive to health and sleep, and is not good for bodybuilding.
3, we should pay attention to control the intake of fat: don't eat too much fatty food for short-term fattening effect, which will not only cause obesity, but also cause diseases such as coronary heart disease.
4, not picky eaters, not partial eclipse, not overeating: not picky eaters, not partial eclipse can ensure the comprehensive intake of nutrition, overeating will affect digestion and absorption, so that it can not 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.
Daily reference meal
Breakfast: sweet potato porridge, flower rolls, mushrooms mixed with chicken;
Meals: yogurt, bread;
Lunch: rice, steamed crucian carp with yam, fried eggplant with pepper, tomato and egg soup;
Extra meal: walnut kernel;
Dinner: beef hot soup noodles, shredded Chinese cabbage;
Meals: hot milk, biscuits.
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1, exercise properly
Especially for people who sit in the office for a long time, it is necessary to take some time to exercise every day, which is not only conducive to improving appetite, but also to making their muscles stronger and stronger. If the muscles of the human body don't exercise for a long time, they will "use in and waste out", and the muscle fibers will contract relatively and become weak, making people look thin. Intellectuals are mostly of this size, so we should pay attention to strengthening exercise.
We might as well choose jogging, table tennis, swimming, push-ups and other small sports, and then go to the fitness center to exercise some fitness equipment that is conducive to local muscle exercise and body recovery, in line with the adjustment and adaptation of physical exercise.
In daily life, you can do the following "stomach-strengthening exercises" at your convenience: lie on your back on an empty stomach, straighten your legs naturally, take a deep breath, bend your knees upwards, hold your legs with your hands, and make your thighs stick to your abdomen as much as possible. After a few seconds, relax your legs and let them return to their original state. Do it five times.
2, should maintain adequate good sleep.
If people get enough sleep, their appetite will be better, which is also conducive to the digestion and absorption of food, so that the body will continue to flourish.
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.
3. Keep a happy mood, arrange the dining environment and concentrate on eating.
Tension and anxiety not only affect appetite, but also the digestive and absorption function of gastrointestinal tract is not good, and the improvement of metabolic rate consumes relatively more calories.
4. Those who have been seriously emaciated for a long time should go to the hospital for physical examination in time while taking measures such as strengthening nutrition and doing more exercise.
In order to rule out possible diseases in the body, the common diseases that lead to emaciation include intestinal parasites, long-term active tuberculosis, anemia, diabetes, hyperthyroidism, malignant tumors, pituitary hypofunction and some metabolic diseases.
5. It is recommended to take ginseng for people who have not found obvious diseases during weight loss.
Taking ginseng for a long time is expected to change the emaciated physique, because ginseng is a nourishing drug, which can enhance gastrointestinal function, metabolism and immune function, enhance physique and make people fat. The medicinal properties of ginseng are divided into cold and heat, and people with different constitutions should take ginseng differently. People with deficiency-cold constitution can take red ginseng, while people with yin deficiency and internal heat constitution can choose American ginseng and sun-dried ginseng. Take 2 ~ 3 grams orally every day, and take it on an empty stomach before going to bed or in the morning. Generally, it can be taken continuously for 3 to 6 months. At the same time, strengthen food nutrition, so that the calorie intake in food is more than the calorie intake. When there is excess calories, the weight will gradually increase.
6. 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.
7. Hang out with friends who love to eat, and have lunch, dinner, party or picnic together, which not only relaxes the mood, promotes communication and friendship, but also achieves the goal of "gaining weight".
6, if necessary, can supplement the right amount of vitamins and trace elements; Or take some Chinese patent medicines for regulating the spleen and stomach, such as hawthorn pill and Zhusha Yangwei Pill.
7. The general effect of some fattening products in the health care products market is uncertain, so we should choose carefully.
In today's period when countless people are worried about obesity, thin people can be described as happy, but fat people can't affect their health. They should also work hard on fitness. Fattening is a means, not an end.