Ten skills of 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 maintain a peaceful attitude, avoid being nervous when something happens, and reduce the consumption of heat energy in the body.
Fourth, don't let your stomach be hungry. When you feel hungry, you should eat and eat more foods rich in protein, sugar and fat.
Five, you can eat a piece of digestive enzyme before meals, which is helpful for the absorption of nutrients.
Six, do high-intensity exercise several times a week, and increase the daily diet by 100 to 200 kilocalories, which may increase the weight by 0.5 kg per week.
Besides some housework and work and study, try to avoid long-term participation in activities that require a lot of physical energy, which can slow down metabolism.
Eight, develop good living habits, don't smoke and drink spirits.
Nine, don't have strenuous physical exercise such as exercise within 20 minutes before meals.
Maintain a good attitude, adhere to your own 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 the secretion of "growth hormone" to promote muscle growth. Therefore, ensuring the quality of sleep at night is a prelude to making a burly body.
You can drink a glass of milk before going to bed, which can calm your mind and promote sleep; After going to bed, you can take a few deep breaths slowly, so that the chaotic and active thinking in your brain gradually turns to calm. However, I would like to remind you that emaciated physique is mostly a gastrointestinal problem. Therefore, in the choice of milk, milk must be heated and drunk, so as not to cause serious flatulence in the stomach and affect the fattening effect. In addition, taking a hot bath or soaking your feet in 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", due to the increase in the number of meals, you should pay more attention to your oral hygiene, 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 several birds with one stone.
Keep a record of your daily eating, exercise, mood changes and weight changes, which will help you to know the implementation of the plan in time, analyze the effect of fattening and make some random adjustments.
Ke Xiaomin, a nutrition expert in China, often makes fattening plans for women who are too thin from diet recipes. However, it should be noted that this scheme is only suitable for people without "three highs" symptoms for 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 pork, 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.
Fattening folk prescription
Content introduction
Beat two eggs in a bowl, add a tablespoon of raw tomato juice and appropriate amount of sugar, and make them half-cooked with the same amount of boiling water. Eat them once a day, take them empty in the morning, and they will gradually get fat after eating for one month. Very effective, (raw eggs will be very fishy). Astragalus membranaceus is soaked in water for tea. Drink honey before going to bed every night.
Chinese medicine fattening secret recipe 13:
Good prescription one
Composition: fresh yam 500g, almond 390g, milk1500g.
Usage: Peel, wash and cut yam into small pieces;
Soak almonds in water, peel the tips and take kernels, grind them into fine powder, add milk and stir well, and filter to get juice. Then put the yam into a bowl, pour in almond milk and steam it in water until it is cooked. Take it on an empty stomach every morning and evening 1 time. 1-2 spoonfuls each time, mixed with warm wine.
Efficacy: invigorating spleen and kidney, nourishing and fattening. Suitable for emaciation.
Liang Fang er
Composition: Almonds (soaked in soup and peeled) are not limited.
Usage: After mashing almonds, add appropriate amount of water to grind into almond juice, and take appropriate amount of sheep fat, put it into a pot to dissolve, then pour in almond juice, and heat it with low fire until it is golden yellow and looks like a thick paste. Make into marbles and pills for storage. Take 1 pill each time, 1 pill three times a day.
Efficacy: nourishing and fattening. Suitable for emaciation.
Liang Fang San
Composition: almond15g, Schisandra chinensis15g and mutton 500g.
Usage: Wash the tender and fat mutton, cut it into thumb-belly-sized pieces, add almond, Schisandra chinensis, sesame oil and salt, mix well in a bowl, and then steam it in a cage. Take it every few days 1 time.
Efficacy: promote muscle growth and nourish the five internal organs. Suitable for body weight loss.
Liangfangsi
Composition: 30g of ginseng, 60g of poria cocos, lotus seeds, euryales seed, lentils, coix seed and lotus root starch, and 0/50g of yam/kloc.
Usage: Grind Ginseng into fine powder, and grind the rest herbs into powder, and mix evenly. Add appropriate amount of glutinous rice flour, polished rice flour and white sugar, and mix with water to form soft cakes. Each cake weighs15g, and steam in a cage. Take/kloc-0 each time, 2-3 times a day.
Efficacy: invigorating the spleen and nourishing the stomach, promoting muscle growth and gaining weight, suitable for body weight loss.
Liangfangwu
Composition: 500g raw pear.
Usage: daily 1 dose, three times.
Efficacy: nourishing yin and reducing fire, nourishing blood and nourishing fat. It is suitable for those who are emaciated due to yin deficiency and excessive fire.
Liangfangliu
Composition: 250g of fresh grapes.
Usage: daily 1 dose, taken twice.
Efficacy: benefiting qi and doubling strength, making people fat and healthy. Suitable for emaciation
Liangfangqi
200 grams of fresh grapes and raw 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 out of the juice with a juicer. Daily 1 dose, for tea.
Efficacy: tonifying deficiency and strengthening, benefiting qi and fattening. Suitable for emaciation
Liangfangba
Composition: 2 sweet oranges, lemon juice15g, and proper amount of honey.
Usage: Wash the sweet orange, cut it in half, squeeze the juice with a juicer, add honey and lemon juice and mix well. Every day1-2 times, as tea.
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, cut them into dices together, add honey and mix well. Take it once a day1-2 times as a snack.
Efficacy: invigorating spleen, appetizing, tonifying deficiency and fattening. Suitable for emaciation
Liang Fang Shi
Composition: red dates100g.
Usage: Wash red dates and boil them in water until they are cooked and soft. Daily 1 dose, taken twice, with soup and dates.
Efficacy: tonify deficiency, strengthen spleen, benefit qi and fatten health. Suitable for emaciation.
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 2-3 spoonfuls twice a day on an empty stomach.
Efficacy: Bushen Peiyuan. Fattening and moisturizing. Suitable for emaciation.
Good prescription 12
Composition: black beans150g.
Usage: Wash black beans, cook with low fire until cooked and crisp, and add seasoning. Daily 1 dose, as a dish.
Efficacy: Bushen Feijian. Suitable for emaciation.
Liang Fang Shi San
Composition: pork loin 200g, tender bean curd 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 each, vegetable oil100g.
Usage: Wash pork tenderloin and cut it into 6 cm long, 2 cm wide and 0. 5 cm thick slices, tender tofu cut into pieces of the same length 1 cm thick. Wash ginger and onion and chop them into fine powder; Wash fresh lotus leaves and blanch them with boiling water, then rinse them with cold water and cut them into 1 1 cm square pieces. Marinate tofu and pork tenderloin slices with yellow sprinkling, ginger slices, chopped green onion, pepper, monosodium glutamate and refined salt respectively. Remove the yellow eggs, add the bean flour, mix well, wrap the meat slices with lotus leaves, put them in a hot oil pan, pour them out with 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 with a little sesame oil. Eat with meals.
Efficacy: benefiting stomach and qi, promoting fluid production and moistening dryness, enriching muscles and moistening skin. Suitable for thin body.
Fattening food editor
Fattening food
They are tomatoes, spinach, hard-shelled nuts, broccoli, oats, salmon, garlic, blue strawberries, black tea and red wine.
According to a survey published by the World Health Organization, Japanese people live the longest in Asia. This honor is of course attributed to the Japanese habit of advocating a low-fat diet, eating more salmon and drinking more green tea. The fat of salmon is omega-3 fatty acid, which belongs to a beneficial category. The tea polyphenols in green tea are phytochemicals. Both of them are equally beneficial to the body and help prevent cancer and heart disease.
Oats are rich in soluble fiber, which can effectively lower blood cholesterol and reduce the chance of arteriosclerosis. Spinach and broccoli are both dark green vegetables, which provide folic acid to help red blood cells grow normally. But also contains antioxidants, which have a protective effect and can reduce the chance of getting sick. In addition, tomatoes contain carotene (including beta carotene and Lycopene), which also plays an anti-cancer role and keeps healthy.
When it comes to the advantages of hard-shelled nuts, of course, it is the unsaturated fatty acids, which are similar to omega-3 fatty acids and help to reduce total cholesterol and low-density lipoprotein cholesterol. In addition, drinking a small amount of red wine can help reduce the chance of heart disease. Finally, garlic contains phytochemicals (AllylicSulfides), which is very helpful to keep healthy.
The above foods, each with its own characteristics, have been selected as the top ten most nutritious foods, which is of course deserved. However, after synthesizing the above arguments, we can sum up four basic principles of food for health.
Antioxidant theory Scientists believe that there are two great forces working together in the human body: one is a destructive oxidant, and a large amount of oxides produced from the environment can oxidize the plasma membrane in cells and cell membranes, which not only causes damage to the body, but also is a prelude to cancer; The other force is a protective antioxidant, which plays a powerful antioxidant role, prevents and makes up for the damage caused by oxygen free radicals, prevents aging and prolongs human life.
Antioxidants include vitamins C and E that we are familiar with and trace element selenium. Foods, especially plant fruits, vegetables and cereals, contain a variety of rich antioxidants to meet the needs of the human body.
In addition to the effects of Phytochemicals, scientists began to study some elements called phytochemicals many years ago. These phytochemicals exist in natural foods and can prevent cancer and heart disease. The well-known phytochemicals include beta carotene, xanthophyll/flavone, indigo matrix, isoflavone, lycopene, tea polyphenols and allicin. Different plants contain different amounts of phytochemicals, which have different effects in human body. Broccoli contains indigo matrix, which can start the enzyme system, help to inhibit the DNA in the nucleus from being destroyed, and shrink the tumor cells. As for garlic and foreign food? Allicin can enhance immunity and increase the secretion of enzymes, thus cleaning up carcinogens.
About the principle of reducing fat, lipids play an extremely important role in human body. They can inhibit certain diseases, such as preventing and controlling coronary heart disease. This effect is mainly through the subtle effects of different fat molecules. It is well known that omega-3 fatty acid can reduce low-density lipoprotein cholesterol (commonly known as bad cholesterol) and reduce the incidence of coronary heart disease for patients with high blood cholesterol and triglyceride. And fish fat also helps to improve high blood pressure. Another beneficial fat is omega-6 fatty acid, which exists in millet oil, soybean oil and sunflower seeds. By increasing the activity of bad cholesterol receptors, bad cholesterol in the circulatory system can be effectively removed. However, it is pointed out that too much omega-6 fatty acid, that is, 10% of the total calories, can also reduce HDL cholesterol.
Dietary fiber With the appearance of refined food, the less fiber people take from food. Dietary fiber can be divided into soluble and insoluble properties. The former helps to reduce the increase of blood cholesterol, while the latter stimulates the peristalsis of large intestine and removes waste.
It can be seen that nutritious food has the advantages of antioxidants, phytochemicals, omega fatty acids, or fiber. As long as you follow this approach, you can naturally discover alternative nutritious foods other than the top ten most nutritious foods:
1.People in China, Redmi have been handed down from generation to generation, and rice is their staple food. Generally speaking, Redmi is more nutritious than white rice, because it retains the fiber on the rice hull.
2. Orange Among many kinds of fruits, acidic fruits contain more vitamin C, and today's nutrition has unanimously praised vitamin C as one of the antioxidants:
A. prevent free radicals from damaging cells and reduce aging; B. Avoid sodium nitrate and sodium nitrite as preservatives from being converted into carcinogenic nitrosamines. It has a great protective effect on cancer patients, especially gastric cancer and esophageal cancer; C. inhibit the oxidation of bad cholesterol, protect cholesterol, and maintain the health of blood vessels and heart.
3. Carrots are rich in phytochemicals-beta carotene, which can scavenge free radicals, prevent cell surface oxidation and abnormal changes, and play an anti-cancer role.
4. Soybeans are cheap and good quality, and the isoflavones contained in them can produce similar effects as estrogen hormones, lower blood cholesterol, protect the heart and prevent breast cancer, prostate cancer and osteoporosis.
5. Fungi As we all know, fungi are rich in dietary fiber, which can enhance the ability of color epidemic and help fight cancer. They are recommended foods.
Generally speaking, there are thousands of kinds of food in the world, each of which provides different nutrition and meets different needs, so it has its existence value. Especially in medicine, the knowledge of diet and nutrition is changing with each passing day, and we are constantly seeking new fields. Nutritional food is certainly worth recommending, and others can also be selected. Looking far away, there are more than ten kinds of nutritious food.