The first article: emaciation is not a trivial matter. You should first go to the hospital for examination to see if there are potential chronic diseases, such as tumors, diabetes, chronic liver diseases and chronic gastrointestinal diseases, and then treat them in time. This can not be ignored! Then you need to pay attention to the type of food: 1. Add some zinc appropriately to improve your appetite. Foods rich in zinc include: snail, liver, beef, mutton, eel, walnut, pumpkin, etc. These foods should be eaten for a long time. 2. Increase the intake of protein, especially animal protein. 3. Sweets are easy to absorb, and fats are high in calories, so you should eat more appropriately. 4. The food rich in dietary fiber not only occupies the volume but also affects the absorption of other nutrients, so it should be properly controlled. 5. Eat more meals every day, eat less every meal, and try to increase the total food intake. You can also try the following three effective dietotherapy methods: 1. Shenqi Stewed Chicken: Codonopsis pilosula 30g, Astragalus membranaceus 30g, hen chicken150g, 5 red dates and 3 slices of ginger, put them in a bowl, cover them tightly with proper amount of water, stew them for 2 hours, season them with salt and monosodium glutamate, and eat meat and drink soup. 2. Danggui Ginger Mutton Soup: 30g of Danggui, 5g of ginger150g of mutton150g, add appropriate amount of water, cook until the mutton is rotten, add salt to taste, and eat meat and drink soup. 3. Turtle bone marrow soup: turtle 1 piece (with viscera and claws removed), pig bone marrow150g, and 3 slices of ginger, put them into the pot together, add appropriate amount of water, first boil with strong fire, then boil with slow fire until it is rotten, add salt and other seasonings, and eat meat and drink soup. The second article: eat less and eat more, but don't increase the amount of food per meal. Because most people who are thin 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 meals. Based on the principle of digestibility, high protein and high calorie, the food gradually increases the intake of various nutrients, such as chicken, fish fillets, green vegetables, sea cucumbers, butter and cream. Eat what you want to eat to promote appetite. At the beginning of the "fattening" plan, you can choose some cuisines you want to eat to stimulate your appetite that has been in a state of exhaustion for a long time. It is suggested to buy some special cookbooks with beautiful pictures and cook all kinds of delicious food in a variety of ways. Let the diet that is good for you be seen everywhere. In addition to regular meals, you should eat some snacks in moderation. At ordinary times, you may wish to put some snacks with certain calories within your reach, such as biscuits, raisins, mung bean cakes, sausage bread, whole milk powder, chocolate, etc., and eat them if you want. Eating with oranges, oranges and other fruits, or adding fruit juice to whole milk powder, can help the body consume more calories. Avoid eating foods that are irritating, easy to produce gas, and have too much crude fiber, because such foods are easy to make people feel full and reduce food intake. If necessary, appropriate vitamins and trace elements can be supplemented; Or take some Chinese patent medicines for regulating the spleen and stomach, such as hawthorn pill and Zhusha Yangwei Pill. Eating at night should not be too much, otherwise it will increase the burden on the stomach, which is not conducive to health and sleep, and is not good for bodybuilding. Pay attention to control the intake of fat, and don't eat too much fatty food for short-term fattening effect, which will not gain weight but will cause coronary heart disease and other diseases. Some fattening products in the health care products market are generally uncertain, so they should be carefully selected. ■ fattening method; China medicine believes that physical diseases are 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. Spleen and stomach are healthy, and qi and blood are abundant, so muscles are plump and limbs are strong. On the contrary, the body is emaciated and the limbs are soft and weak. To cure thinness, we must first rule out many chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor. Then the treatment with traditional Chinese medicine will have a good effect. In terms of diet, many thin men and women are picky eaters and partial eclipse. Therefore, we should get rid of these bad habits and increase the intake of meals, which should be rich and varied. Eat more carbohydrates, pasta is the most useful. In addition, high-protein foods, vegetables and fruits are indispensable. On weekdays, it is also a good idea to eat healthy snacks, such as peanuts and toffee, and then drink some juice after drinking beer. In the case of adequate intake of protein, it is advisable to eat more foods rich in fat and carbohydrate (starch, sugar, etc.). In this way, the excess energy can be converted into fat and stored under the skin, making the thin body strong. Thin people with weak gastrointestinal function can choose the liver of chicken, duck, fish and sheep to eat. In addition, fish is easy to digest and absorb. 1. A balanced diet can use high-fat and high-sugar foods such as cream or other edible oil, jam and sugar to increase calories. Although weight gain is relatively rapid, long-term or excessive consumption will destroy appetite and may bring chronic diseases and endanger health. Adopt a balanced diet and gradually increase food intake to avoid compulsive supply and destroy appetite. 2. Develop good eating habits, eat regularly and quantitatively, eat in small quantities and eat slowly. 3. Change the dining procedure. Eat foods with high concentration and high nutritional density first, and then eat other foods. 4. Choose moderately cooked foods. Choose moderately cooked foods, such as steaming, stewing, marinating, frying, cooking, etc., to avoid the food being hard and difficult to digest due to frying, frying, baking, etc. 5. Keep a happy mood, arrange a good dining environment and concentrate on eating. Tension and anxiety not only affect appetite, but also the digestive absorption function of gastrointestinal tract is not good, and the increase of metabolic rate consumes relatively more calories. If you still can't improve your tall and thin figure, I suggest you ask a professional doctor to help you find out why the meat can't grow, and grow healthy meat in a healthy way! There is also a food that will make you fat-first place: eat 6 chocolate biscuits every day, the calories are 302cal, and you gain weight every year 14 kg. Do you feel hungry every tea time, just have a chocolate biscuit? Although diet books all say that celery and carrot sticks should be used instead of snacks, these vegetables and fruits are healthy but tasteless, so take some favorite chocolate biscuits to satisfy your hunger. But do you know what's in the chocolate biscuits? The answer is: a lot of sugar and a lot of fat. If you satisfy your craving with chocolate biscuits every afternoon, you will gain 7 kilograms in only half a year. If this continues for one year, 14 kilograms of meat will move with you. Behind the delicious food is a high-calorie trap waiting for you, and foods high in oil and sugar will make people age quickly. Suggestion: To get antioxidant effect, it is better to drink more low-calorie green tea than to get polyphenols from chocolate. Second place: Eat a chocolate bar every day, the calories are about 280cal, and you gain weight a year 13 kg. If you don't have time to eat dinner, do you expect a real chocolate bar? Is it a snack for you to satisfy your hunger? If you really fill your hunger with chocolate bars, don't make up another dinner afterwards. Because a chocolate bar has half as many calories as a full meal. If you can't live without the delicious taste of fragrant chocolate, thick caramel and peanuts, then I suggest you pay attention to the figures on the scale at any time. Eating such high-calorie snacks every day is neither fat nor difficult. In addition, the high sugar content in chocolate bars is an accomplice to oxidation, which will also accelerate your aging. Suggestion: If you can't quit eating a chocolate bar every day, you'd better find time to jog for half an hour every day to balance the calories of that small chocolate bar. Third place: Drink 500ml canned fruit juice every day, the calorie is 255cal, and gain weight a year 12 kg. I know that vegetables and fruits are rich in vitamins and minerals, but I just don't want to eat fruits. Since we didn't eat fruit, let's use juice instead. However, replacing fruit with fruit juice can't get enough minerals and vitamins, because many minerals and vitamins have been lost in the process of making fruit juice. The only remaining vitamin C will also be reduced due to light. If you look carefully at the label on the canned fruit juice, you can find that most of the fruit juice is concentrated and reduced, and a lot of sugar is added. Therefore, if you think that drinking fruit juice is more nutritious and come to a can every day, the high sugar content in fruit juice will make you gain 12 kg after one year. Suggestion: Eating more fresh fruits and vegetables is definitely the only way to maintain a slim figure for the sake of body and health ■ Method of gaining weight: China medicine believes that physical diseases are 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. Spleen and stomach are healthy, and qi and blood are abundant, so muscles are plump and limbs are strong. On the contrary, the body is emaciated and the limbs are soft and weak. To cure thinness, we must first rule out many chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor. Then use traditional Chinese medicine treatment, it will have a good effect ■ emaciation test whether a person is fat or thin can not be measured by eyes. You can calculate whether you are a little emaciated according to the following formula: subtract 100 from the centimeter of height and multiply it by 0.9, and the answer is my standard weight. If the individual's height 180cm, the standard weight is (180-100) × 0.9 = 72kg, and it is normal to be below or above the standard weight 10%. If your actual weight is below the standard weight 10%, you should consider whether you are thin or not. ■ Special reminder that under normal circumstances, underweight is related to genetic factors. At the same time, some people who are easily excited can accelerate the consumption of calories due to the influence of endocrine. Some people are easily nervous, and the result may be missing a meal or losing appetite. It is natural to lose thousands of calories at a time, so it will definitely not be fat. If you find yourself underweight and thin, you should first check whether it is the potential influence of the disease. Such as thyroid, diabetes, adrenal gland, digestive system diseases, etc., are easy to cause underweight. Only when the disease is ruled out can the fattening plan be implemented. ■ Physically and mentally happy, thin men and women are picky eaters and partial eclipse in their diet. Therefore, we should get rid of these bad habits and increase the intake of meals, which should be rich and varied. Eat more carbohydrates, pasta is the most useful. In addition, high-protein foods, vegetables and fruits are indispensable. On weekdays, it is also a good idea to eat healthy snacks, such as peanuts and toffee, and then drink some juice after drinking beer. In the case of adequate intake of protein, it is advisable to eat more foods rich in fat and carbohydrate (starch, sugar, etc.). In this way, the excess energy can be converted into fat and stored under the skin, making the thin body strong. Thin people with weak gastrointestinal function can choose the liver of chicken, duck, fish and sheep to eat. In addition, fish is easy to digest and absorb. ■ Diversified diet If you want to gain weight, you should first gain weight scientifically and gain weight for health. Besides a balanced diet, you should also keep adequate and good sleep. If people get enough sleep, their appetite is better, and it is also conducive to the digestion and absorption of food. Many thin people like to spend the night, playing all night at every turn, and going to work the next day, which seriously affects the quality of sleep, so it is strange that they are not thin. Attention should also be paid to personal mental health. The tension and pressure at work, the obsession with small things in life, and the "crazy" study or work beyond the human load will make people thinner. On the contrary, a happy mental state and harmonious interpersonal relationship will help to gain weight. ■ Appropriate exercise For those thin people who sit in the office for a long time, they should take some time to exercise every day, which is not only conducive to improving their appetite, but also making their muscles strong and healthy. The muscles of the human body are "put into use and discarded". If you don't get exercise for a long time, the muscle fibers will shrink relatively and become weak, and people will look thin. In terms of exercise mode, jogging is a good choice, because the number of gastrointestinal peristalsis increases obviously when people jog, which can consume human energy and make them have a good appetite when eating. Generally speaking, large-scale exercise, short-term exercise and rapid explosive exercise can all have the effect of fattening, which is also the most taboo for people who want to lose weight. ★★★★ Attachment: One side of food fattening yam porridge ingredients: yam, cheese, sugar. Its preparation method can be divided into two types. One is to wash fresh yam, mash it, add it when the rice porridge is cooked, and then add cheese and sugar to eat; Another method is to dry yam and grind it into powder, take 30 grams each time, add cold water and mix well, put it on the stove, cook it with slow fire, keep stirring, take it off after boiling for two or three times, and add cheese and sugar to eat. Yam is sweet and flat, which can make up deficiency and win, grow muscles and moisten fur. It is a wonderful product for treating emaciation and beautifying. Cheese can nourish lung, moisten skin, nourish yin and produce body fluid. The combination of the two can invigorate the spleen and stomach and fund the transformation of sources, so it has a good effect on patients with asthenia and thinness. I often hear people who are thin complain that diet pills are flying all over the sky now, but there are no fattening pills. In fact, generally thin people want to gain weight and keep fit, so they don't need to resort to drugs. As long as they eat properly and use diet therapy to supplement them, they can get good results. Thin people often suffer from yin deficiency and lack of blood and body fluid, so it is advisable to eat more nourishing and body fluid products in diet, such as milk, honey, eggs, soft-shelled turtle (turtle), sea cucumber and tremella. Commonly used effective therapeutic prescriptions are: walnut milk drink, honey drink, sea cucumber paste, turtle meat lily red date soup, turtle kidney nourishing soup, Shenmai turtle, tremella pigeon egg, lily chicken yellow soup and so on. Yin deficiency often leads to internal heat, and thin people often see endogenous phenomena of deficiency heat such as irritability, dry mouth and sore throat, and hypersexuality. Therefore, while nourishing, we should also pay attention to clearing the deficiency fire, and choose to eat clam Maimendong soup and chrysanthemum slices. 1. A balanced diet can use high-fat and high-sugar foods such as cream or other edible oil, jam and sugar to increase calories. Although weight gain is relatively rapid, long-term or excessive consumption will destroy appetite and may bring chronic diseases and endanger health. Adopt a balanced diet and gradually increase food intake to avoid compulsive supply and destroy appetite. 2. Develop good eating habits, eat regularly and quantitatively, eat in small quantities and eat slowly. 3. Change the dining procedure. Eat foods with high concentration and high nutritional density first, and then eat other foods. 4. Choose moderately cooked foods. Choose moderately cooked foods, such as steaming, stewing, marinating, frying, cooking, etc., to avoid the food being hard and difficult to digest due to frying, frying, baking, etc. 5. Keep a happy mood, arrange a good dining environment and concentrate on eating. Tension and anxiety not only affect appetite, but also the digestive absorption function of gastrointestinal tract is not good, and the increase of metabolic rate consumes relatively more calories. If you still can't improve your tall and thin figure, I suggest you ask a professional doctor to help you find out why the meat can't grow, and grow healthy meat in a healthy way! You can consider milk, almonds, sesame seeds, cashews and other foods to gain weight. You can add almond and sesame powder to milk to drink, and cashews can be eaten as snacks, which will have a good effect. In the population distribution structure of society, underweight is also a very common ethnic group. It's just that under the current wave of weight loss in society, those who are underweight are the envy of ordinary people. However, in fact, underweight people are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In severe cases, the immunity will be worse, and it is easy to get sick, especially for the elderly with chronic diseases, which will increase the chances of complications and poor prognosis. ◎ Weight gain without weight gain is not the same as weight gain in theory. Because "fattening" as its name implies is to increase the proportion of fat in body tissues, and "weight gain" should cover the growth of muscle tissues in addition to the increase of fat. I think what you want to ask is "gain weight" rather than "gain weight"? ! The weight of human body comes from bone, muscle, fat, water and other internal organs. The meaningful "weight gain" should focus on the increase of the proportion of muscle and fat. So, how do we carry out the physical transformation project? The answer is still "diet" and "exercise"! Diet: In terms of diet, a high protein and high calorie diet is the only way to gain weight. Concentrated protein and high-calorie foods, such as heavy cheesecake, small pastry, small cake, etc., should be supplemented with papaya enzyme or comprehensive enzyme to help digestion in time after meals, so as to increase the digestion, absorption and utilization rate of food. Protein chooses excellent protein sources, such as eggs, milk, meat and poultry, which should account for more than half of the daily protein. The vegetable protein uses soybean protein powder separated and extracted, and the effect will be better, because there is less plant fiber that hinders absorption. As for eating meat or drinking milk, which method is better? Efficiency-conscious people can try to drink high-protein milk powder (such as Sanduo milk protein), which will lead to higher intake and better absorption and utilization rate than protein who drinks ordinary fresh milk and eats meat. ◎ Selection of sugar The intake of sugar is also an important link. Choose foods with high starch content, such as white toast, steamed bread, white rice, sweet potato, taro, pumpkin and so on. When cooking, you can add some maltodextrin (commonly known as corn hydrolyzed starch, which can be eaten directly in food) in the form of glutinous rice, soup or thick soup, or in soup or juice and milk to increase calorie intake. ◎ In the selection of fat, medium-chain fatty acids (MCT) with better absorption and utilization rate can be used appropriately to increase the intake of concentrated calories. Pure medium-chain fatty acids (MCT) need to be used with general oils and fats because they do not contain "essential fatty acids". It is suggested that medium-chain fatty acid products mixed with essential fatty acids (for example, sanduo high energy) can be used to avoid the lack of essential fatty acids. It is generally recommended that medium-chain fatty acids account for 60% of the total oil consumption. The exercise of those who want to gain weight takes "weight training" as the main way, rather than "aerobic exercise" emphasized by those who lose weight. Because "aerobic exercise" promotes energy consumption, while "weight training" is used to increase muscle proportion. With the use of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle construction can be achieved. Then what is the big muscle group? It is what we call chest muscles, abdominal muscles, back muscles, leg muscles, biceps and triceps (arms). Through weight training and dietary supplement, large muscle groups can grow, and relatively, some weight will be accumulated. At present, in the United States, an attempt has been made to give proper weight training to the elderly and supplement them with weight-increasing food to increase the proportion of muscles, so as to improve symptoms such as malnutrition, fatigue, depression, muscle exhaustion, poor immunity and easy illness. For the elderly with chronic diseases, it will also reduce the chances of complications and bad prognosis. Breakfast: you must eat it to be energetic! People who prefer western tastes: 1. A cup of freshly squeezed orange juice 2. A cup of low-fat milk 3. A pancake filled with syrup, jam and cream. People who like Chinese taste: 1. A bowl of preserved egg lean porridge or millet porridge 2. A cup of soybean milk or rice slurry. 3. A snack of a boiled egg in the morning: Help the body to store energy. Choose one of the following foods: raisins, drupes, peanuts and bananas. Lunch: Eat happily to get fat! People who prefer western tastes: 1. an apple 2. a cup of low-fat milk 3. a sandwich 4. a box of lettuce salad 5. a person who likes Chinese tastes: 1. kiwi fruit 2. a cup of yogurt 3. a bowl of rice or a bowl of noodles 4. a boiled vegetable 5. a high-fiber biscuit an afternoon snack: Dinner: Try to eat on time. It's best to eat with your family or lover. Sweet feeling will make the flesh grow faster! 1. freshly squeezed juice 2. ice cream or yogurt 3. lettuce salad or stir-fried vegetables 4. a bowl of rice or noodles 5. lean meat or fish 6. eat some pineapple, papaya or tomato after dinner. Midnight snack: Try to eat two hours before going to bed and spread the toast with jam, peanut butter, cream and garlic sauce. Drink another bowl of broth, milk or soybean milk. Just eat something, so as not to be too full and unable to sleep. After eating midnight snack, you should brush your teeth, rinse your mouth and floss before you go to bed! ★★★★★★★★★★★★ Why are thin people thin ★★★★★★★★Asthe saying goes, "Water is active and trees have roots", and there is always a root cause for people to lose weight. Finding the cause and removing the root of the disease are the main ways for "thin people" to gain weight. According to the analysis of health care experts, the reasons for wasting are as follows: various chronic diseases and organic diseases such as diarrhea, peptic ulcer, tuberculosis, tumor, anemia and parasitic diseases. Genetic and endocrine factors Under the influence of genetic and endocrine factors, some family members are relatively thin, but they have no organic diseases and belong to a weak body type. Its characteristics are: thin body, slender neck, flat shoulders, flat chest, lower angle of sternal xiphoid process less than 90 degrees, full of energy, fully competent for study or work, but prone to various chronic diseases. Mental factors Due to emotional factors, mental anxiety, irregular life, overwork, lack of sleep, physical consumption exceeds intake. Diet, lack of physical exercise. Lack of nutrition, especially protein ingredients. ◇ How do thin people exercise? According to several coaches in Donglin Jiankangcheng, thin people must first find out what kind of emaciation they belong to when doing bodybuilding exercises. Because emaciation is divided into simple emaciation and secondary emaciation. Simple emaciation has no definite endocrine disease, and secondary emaciation is caused by organic diseases of nervous system or endocrine system. If it is secondary emaciation, please do bodybuilding exercise after recovery. If it is simple emaciation, then we should pay special attention to the following problems in bodybuilding exercise: ◇ Reasonable arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that it is appropriate for emaciated people to do aerobic exercise with a moderate amount of exercise (the heart rate per minute is between 130 and 160 times), and the weight of the equipment is moderate (50% to 80% of the maximum muscle strength). The schedule can be three times a week (every other day 1 time), and each time 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to contract quickly, pause slightly and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds, and each action is intermittent 1 to 2 minutes. In general, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately. With the last two movements that must be completed with full strength, the muscle tissue is stimulated deeply, and the "excessive recovery" is obvious, and the exercise effect is excellent. ◇ Pay attention to the weight of the equipment for safe bodybuilding exercise. Not only do you have to prepare and organize activities before and after exercise, but also pay attention to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your power. When using heavy equipment such as barbells, someone should protect them. It is best to exercise under the guidance of professional coaches, so as to encourage each other, help each other and protect each other. ◇ It is best for those who have laid a good foundation to learn and exercise in the initial training stage (2 to 3 months), so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation. After two to three months of exercise, the physical strength will be significantly enhanced and the energy will be more abundant than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be trained should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice movements once every one and a half months to two months. In addition, when exercising, the spirit (idea) should be focused on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, bloating, fullness and heat of the muscles in the exercise area, the better the exercise effect. In this way, if you persist for another six months to one year, your body shape will change significantly. ◇ Exercise less in other sports When exercising bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth, and will become thinner and thinner. Besides, don't do other activities that consume too much energy at ordinary times. ◇ Reasonable diet Only when the energy consumed is greater than the energy consumed can people become fat. Therefore, the diet of emaciated people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, we should also eat more bean products, red beans, lilies, vegetables, fruits and so on. As long as the diet is nutritious and conducive to digestion and absorption, plus appropriate bodybuilding exercise, it will become plump in a short time. ◇ It is not a day or two, or a month, for those who are determined to keep thin to make their bodies strong and plump. It is not possible to practice "eating a fat man at a time" on the basis of "temporary fever", nor is it possible to lose confidence because the exercise method is wrong and the effect is not obvious. Only those who are determined to win will be prepared for hardship and actively carry out scientific and practical work with high emotions.