At present, the most popular word in society should be to lose weight. If someone says that they want to gain weight, it may be considered by some people as an alternative. However, although slim figure is popular now, being too thin is not only not the embodiment of beauty, but sometimes it looks a little scary. So how to gain weight for people who are too thin can be solved as follows: how to gain weight-eat more carbohydrates 1g carbohydrates or 1g protein only produces 4 kilocalories, while 1g fat can produce 9 kilocalories, so eating more fat is equivalent to eating more carbohydrates or protein. Vegetable oil contains more fat than fat with the same weight, because besides fat, fat also contains water, protein and fibrous tissue. Some people say: "I don't eat fat, I only eat vegetarian oil, which can avoid obesity." It is a misunderstanding in essence. Almost half of hard fruit foods such as melon seeds, peanuts, walnuts, pine nuts, hazelnuts and Xia Guo are fat. Some people like to eat these snacks, which is equivalent to eating a lot of fat. In some vegetarian restaurants, cooking oil is getting bigger and bigger, so it's better to sprinkle it on it. All kinds of vegetarian "boiled fish", "boiled meat" and "spicy crab" are essentially "boiled in oil", so it is impossible not to eat too much oil. Carbohydrates are digested in the intestine, converted into monosaccharides (glucose, fructose and galactose) and absorbed into the blood. Some of them are directly used by tissues to generate energy needed by human body, and some of them are stored in cells. If there is excess monosaccharide, it will become fat and be stored in the body. Foods containing carbohydrates include grains, beans, milk, fruits, dried fruits and vegetables. In the past, when the living standard was low, the non-staple food was poor. It is common for ordinary people to eat four or two kilograms of staple food at a meal. Now that the living standard has improved, the non-staple food is good, and it is not too much to eat four or two kilograms of staple food. Some people eat too many fruits, especially fruits with high sugar content (bananas, persimmons, grapes and lychees), which will also increase their carbohydrate intake. How to gain weight-eat more "oily" foods because fat is a taboo to lose weight. In order to prevent obesity, we should eat less foods with high fat content. But for people who want to gain weight, of course, they should eat more. Oil is called "fat" in medicine. Vegetable oil and animal oil are both fats. Vegetable oil is pure fat and the main component of fat. Fat still exists in lean meat, viscera, eggs, milk, bean products, and even grains and some vegetables. How to gain weight-eat more foods containing protein. Protein is also a substance that produces energy. If you eat too much, you will consume more energy than your body needs, and fat will still be stored. Most foods containing protein are meat, eggs, milk, soybeans, grains, vegetables and fruits, and a small amount of protein. Protein-rich foods (meat, eggs, milk, soybeans) are all high in fat. If you eat too much fat, you will eat too much. Metabolites of protein will be excreted from the kidneys, and excessive consumption of protein will increase the burden on the kidneys. Metabolites that exceed the excretion capacity of the kidney will cause "azotemia" that is harmful to the body. How to gain weight-eat more snacks+desserts Some people like to eat snacks and drink sweet drinks, especially when they are bored or watching TV. There are almost all the components of carbohydrate, protein and fat in snacks. Eating snacks equals eating energy, and some snacks are still high in energy. For example, hard fruit foods contain more oil, bananas, pistachios, cashews, potato chips and puffed foods contain more starch, candies, dried fruits, preserved fruits and sweet drinks contain more sugar, and beef jerky and fish fillets contain more protein. If the generated energy cannot be consumed, it will be stored in the form of fat. How to gain weight-drinking more beer and wine is a high-calorie drink. 1 g alcohol can produce 7 kilocalories, which is second only to that produced by fat. Although the alcohol content in beer is only about 3%, there is still 1 1% sugar, and the consumption of beer is much larger. The heat produced by a bottle of beer is equivalent to that produced by100g of grain. Drinking more wine means eating more food, and excess energy will be stored in the form of fat. Twenty dietary principles for healthy weight gain: don't eat too many condiments, eat at your own speed, don't eat standing up, don't eat hot food, try to avoid noise, try to eat hard food, etc. 1. Don't eat too much condiments: natural condiments such as pepper, cinnamon, clove and fennel are mutagenic and toxic. 2. Eat at your own speed: Don't eat at other people's speed, so that the digestive function can fully play its role. 3. Don't eat standing up: Standing up will inhibit the normal function of the gastrointestinal tract. 4, do not eat hot food: often eat hot food, esophagus and stomach are very fragile. 5, try to avoid noise: strong noise will make people nervous, gastrointestinal function attenuation. 6. Try to eat hard food: it can effectively exercise gums and palatal muscles. 7. People who are weak can eat more meat: Eating more protein meat can strengthen their physique. 8. Eat something before drinking: Eating something or drinking water before drinking can prevent drunkenness. 9. Be sure to eat fiber food once a day: fiber can surround harmful spoilage and excrete it. 10, calcium is best taken together with vinegar: vinegar can ionize calcium and is easily absorbed by human body. 1 1. Eating together is better than eating alone: many people share many kinds of food, and it is easy to achieve a balanced nutrition by eating a little of each. 12, don't be angry, nervous, sad or worried when eating: this will weaken the digestion and absorption function and affect the taste. 13, you should not eat while reading (reading newspapers or watching TV). 14, often change the way you eat: keep eating, and the nutrition will be unbalanced over time. 15. Listen to elegant music while eating: elegant music can improve parasympathetic function and promote digestion and absorption. 16, don't be afraid to eat vegetable residue: cellulose can promote large intestine peristalsis, eliminate harmful substances and prevent intestinal cancer. 17, don't eat vegetable oil for a long time: the correct oil should be one part vegetable oil with 0.7 part animal oil. 18, children's recipes should not be the same as adults: children's recipes should be nutritious and comprehensive, with special attention to supplementing nutrients conducive to growth. 19, eat more dark vegetables: dark vegetables contain more nutrients such as carotene, vitamin B2, magnesium and iron. 20, more innovative tastes: this can increase appetite. Supplementary suggestion: A high-protein and high-calorie diet is definitely the first choice for healthy weight gain. It is also important to eat less and eat more, supplement digestive enzymes and increase the digestion and absorption rate of food. Protein: Choose excellent protein, especially animal protein, because the composition of animal protein is closest to human protein, and the utilization rate is the highest. Such as eggs, milk, meat, seafood, etc. If the intake of plant protein and essential amino acids is limited, a variety of combinations are needed to complete the task of supplementing protein. The only plant protein containing a full range of amino acids is soybean protein. However, there are soybean isoflavones in soybean protein, which are estrogen-like, which will hinder the secretion of androgens that contribute to muscle growth. It is not recommended to choose! Fat: It should be mainly monounsaturated fat, mostly from plants, which can lower cholesterol. Such as seed oil, soybean oil, olive oil, etc. There are also some essential fatty acids, which come from the deep sea, and the human body also needs deep-sea fish oil for absorption. Dietary advice: total fat