general physical checkup
It's not that people who don't eat fat are sick. In fact, each of us should have a physical examination at least once a year, which can prevent diseases before they happen. If you detect anything that needs attention, you should follow the doctor's instructions. Pathological thin, this is divided into two types:
One is to get rid of worms, just go to the hospital and get two pills. Principle: Because the pathological type may have parasites in its own body, it is useless for you to eat any amount, and the nutrition is sucked away by the parasites.
The other is that the gastrointestinal mucosa is too thin to be absorbed. If that's the case, all the food is pulled out because it can't be absorbed, and eating blindly is just a waste of food. Conditioning is not a day or two. Need Chinese medicine to recuperate slowly. If the test is pathological, it is basically difficult to gain weight 10 kg a month.
Eat normally
Breakfast, lunch and dinner must be on time. If you can guarantee rain or shine, getting fat is easy. Don't be too particular about what you eat. Eat whatever you should, and don't be picky about food. Because I hope that whether I lose weight or gain weight, I must first ensure my health. So I don't approve of drinking beer at night. This kind is filled with water, but it has a beer belly and basically no meat. It's no use! However, you can eat a snack properly, because it is easy to get fat. Fried food is too hot, eating too much is bad for your health, and it is easy to constipation, which can easily cause you to get thinner and thinner. His face is yellowish.
The healthy recipe for you is to drink more soy milk and eat bread for breakfast, not baked ones, but white bread. Because you eat in the company at noon, it's not up to you to drink more water in the company. If you smoke, you should quit quickly! It's easy to eat at home at night. Let your wife cook some soup, such as pig bone soup, pig's foot soup, pork belly soup and lean broth. You can also iron some sugar water and put it in the refrigerator when you have time, and drink a little when you want. Drink a glass of milk before going to bed, which is good for beauty, weight gain and hypnosis.
Adequate sleep
If there is nothing important, try to go to bed before 10:30. I feel that you are under a lot of pressure at work. Going to bed early can relieve the pressure. You can also play some light music before going to bed, which can relieve your work pressure. As a man, work pressure is a big threat to your health. Adequate sleep will make you energetic every day and relieve your stress appropriately.
be in cheerful mood
It's important to keep a happy mood. If you are free, read jokes, talk to your wife about some relaxing topics, and recall some scenes when you first met, so that you will be sweeter. Don't always stay at the computer after dinner. You can take your wife's hand and go for a walk in the park. Occasionally, you can be romantic and go to the movies or something. In short, a new way of life. It will happen to you that you gain weight before you know it.
Eat more food.
1, papaya, fish, meat, fresh milk and other foods rich in protein (protein food) can all gain weight healthily.
2. Seeds and nuts such as soybeans, peanuts, almonds, peach kernels, sesame seeds and millet are effective fattening foods, so you may wish to eat more.
3. Foods containing vitamin C such as oranges, grapes (grape food), grapefruit and tomatoes can prevent body deformation.
4. Foods containing vitamin E, such as celery, walnuts and red kidney beans, contribute to the growth of fat and muscle.
5. Foods containing vitamin A such as broccoli, cauliflower and sunflower seed oil (oily food) are beneficial to the secretion of biological enzymes and digestive enzymes in the intestine.
6. Foods containing vitamin B, such as beef, milk, beans and pig liver, also help nourish the spleen and stomach.
7, stewed chicken with milk-stewed with tender chicken and milk, can have the effect of fattening (fattening food).
8. Drink some soup containing Chinese herbs, such as stewed pigeon soup with placenta hominis. Materials include Placenta Hominis, Angelica sinensis, Beiqi, red dates and squab. Angelica sinensis, red dates and Beiqi tonify qi and blood, while squab has the effect of strengthening the body.
9. You can also drink carp soup made of Polygonatum, Angelica sinensis, Atractylodes macrocephala, Poria, carp and ginger. Because carp has the effect of strengthening the body, while Atractylodes macrocephala can strengthen the spleen and stomach, and when combined, it has the effect of gaining weight.
10, drink more Shengui Zhuxin Decoction, which also has the function of benefiting qi, nourishing blood and gaining weight.
1 1, the soup of grass products is also good, such as sheep milk and milk ginseng, etc., and it also has a diet therapy to gain weight. These two kinds of grass products can strengthen the spleen and stomach, enhance the absorption capacity of the human body, and help the growth of body muscles and fat.
12. Fermented eggs-Adding fermented wine and sugar to cooked eggs and taking a bowl in the morning and evening can achieve the effects of beautifying (beauty food) and fattening.
13, royal jelly-If you take it for several months continuously, you can gain some weight, because royal jelly can help the secretion of biological enzymes and digestive enzymes in the gastrointestinal tract, and it is also very helpful for the absorption of gastrointestinal tract.
14, tendon, sea cucumber, pig's feet and other foods rich in colloid can increase weight and enhance physical fitness.
From the first 1 1, 12 and 13 days after menstruation, these three days are the best time to gain weight, and the first 18, 19, 20, 2 1 22.
Do sports
1, lifting dumbbells can make the chest muscles firm, and persistence can effectively achieve the effect of expanding the chest and increasing muscle and fat.
2, chest expansion exercise-legs apart, hands clenched dumbbells, upper body forward, while the back and neck remain straight. Lift the dumbbell up and down to your chest, inhale when lifting it, and exhale when lowering it.
3, strong chest and abdomen movement-keep the neck and waist straight at the same time, then straighten your hands, concentrate on the abdomen, and stretch your hands to both sides while exhaling.
4, strengthen the chest movement-the upper body forward, one hand holding dumbbells, the other hand on the knee to support the body; Lift the dumbbell to your chest, then hang it down, and do it with your left and right hands in turn 10 times.
5, downward oblique push-lift 5 pounds dumbbells with both hands, pay attention to exhale when pushing, and keep the elbow joint slightly curved, and keep it about 1 second when pushing to the highest; Keep your elbow at a 90-degree angle when you put it down, and do it continuously for about 12 times.
6, chest press-with the arm triceps force, beginners should lift 10 pounds of dumbbells, and pay attention to the back muscles to lock.
7, equipment movement-when doing this mechanical chest expansion movement, pay attention to the opening and closing movements of your hands slowly, not too wide, just stretch to 180 degrees, otherwise you will easily strain your chest muscles.
Sit up and lie down
1 When walking ── Keep your back straight, tuck in your abdomen, lift your arms, and focus on your upper body.
2. When sitting down-hold your head high and straighten your back, and don't stoop and look listless.
3. When resting, you should sleep on your side or on your back, not on your stomach, so as not to squeeze your abdomen and exercise vigorously. ..
Second, fattening recipes
Egg fattening method
Breakfast: 8 egg whites +2 egg yolks, after breaking up, pour into boiling water along the side of the pot and let it boil for 20 seconds with sugar. Add protein powder 1 spoon if you are going to exercise.
10 point: pure milk 1 bottle+calcium biscuits 10 tablets.
Lunch: rice+chicken breast+fish soup 80% full.
3 o'clock: 1 steamed bread+1 banana+protein powder 1 spoon.
Dinner: oil cake+fish+chicken+rice+braised pork fried eggplant. Here, everyone pays attention to the fact that eggplant absorbs oil easily, plus a little shredded pork is a very good fattening dish. Add 1 banana and 1 apple after dinner, and go out for a walk for 20 minutes.
Fried mutton with onion
Fried mutton with onion is a favorite of many people. Mutton tonifies qi and nourishes blood. It is warm in the middle and warm in the lower part, and it is warm but not dry. It is more beneficial to essence, treat fatigue, tonify lung and kidney, nourish heart and lung, clear away heat and toxic materials, and moisten skin. It is a very good nourishing food. Friends who want to gain weight can eat more mutton to nourish their bodies and recuperate their physique.
Materials:
Ingredients: sliced mutton (thin)
Accessories: onion, egg
Seasoning: salt, red pepper, yellow wine, starch (corn), vegetable oil.
Practice:
1。 Put the mutton slices into a bowl, add salt, egg white and wet starch and mix well;
2。 Change the onion into 1. 2 cm segment for standby;
3。 Take another empty bowl, add salt, Shaoxing wine and wet starch and mix well to make juice;
4。 Put the oil in the wok, and when it is heated to 60% heat (about 150℃), add the mutton slices, stir them with a spoon, and then add the onion to stir them up and take them out quickly;
5。 Leave a small amount of oil in the pot, heat it with high fire, then add mutton slices, onions and red peppers and stir-fry;
Third, the choice of meals
breakfast
People who prefer western tastes:
1. Now squeeze a glass of orange juice.
2. A cup of fattening milk powder
3. A pancake filled with syrup, jam and cream.
People who like Chinese tastes:
1. A bowl of preserved egg lean porridge or millet porridge
2. A cup of soybean milk or rice milk.
3. A boiled egg
lunch
People who prefer western tastes:
1. One apple
2. A cup of fattening milk powder
3. One sandwich
4. A box of lettuce salad
5. One high-fiber biscuit
People who like Chinese tastes:
1. Kiwifruit one
2. a cup of yogurt
3. A bowl of rice or noodles
4. Boil a green vegetable.
5. One high-fiber biscuit
Afternoon snacks: Don't let your belly get hungry.
Choose one of the following foods: a milkshake, some high-fiber biscuits, braised dishes, or a tea egg.
dinner
1. One freshly squeezed juice.
2. An ice cream or yogurt.
3. A lettuce salad or fried vegetables.
4. A bowl of rice or noodles
5. One serving of lean meat or fish.
6. Eat some pineapple, papaya or tomato after dinner.
Midnight snack: Try to eat two hours before going to bed.
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.