■ 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

■ emaciation test < P > Whether a person is fat or thin can not be measured by eyes, and whether he is emaciated can be calculated according to the following formula: subtract 1 centimeters from his height and multiply it by .9, and the answer is his standard weight. If an individual is 18 cm tall, the standard weight is (18-1)×.9=72 kg, and it is normal to be 1% below or above the standard weight. If your actual weight is less than 1% of the standard weight, you should consider whether you are thin or not.

■ Special reminder

In general, underweight is related to genetic factors. At the same time, some people who are easily excited can accelerate their calorie consumption 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.

■ Physical and mental happiness

In terms of diet, many thin men and women are picky eaters and partial eaters. 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.

■ diverse diet

If you want to gain weight, you should first gain weight scientifically 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.

One should also pay attention 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 have been sitting in an 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.

p>★★★ Attachment: Food fattening side

Yam porridge

Ingredients: yam, cheese and 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 3 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 in nature, which can tonify deficiency, 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.

People who are thin mostly suffer from yin deficiency and lack of blood and body fluid, so it is advisable to eat more products that moisten and promote body fluid, such as milk, honey, eggs, soft-shelled 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, chrysanthemum slices and so on.

1. A balanced diet

You can use butter or other high-fat and high-sugar foods such as edible oil, jam and sugar to increase calories. Although you gain weight quickly, long-term or excessive consumption will destroy your appetite and may bring chronic diseases and endanger your health. Adopt a balanced diet and gradually increase food intake to avoid compulsive supply and destroy appetite.

2. Develop good eating habits

Regularly quantify, eat in small quantities and eat slowly.

3. Change the dining procedure

Eat foods with high concentration and high nutritional density before eating other foods.

4. Choose moderately cooked food

Choose moderately cooked food, such as steaming, stewing, marinating, frying, cooking, etc., to avoid 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 and 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 drink almonds and sesame powder with milk, 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.

◎ gain weight without gain weight

gain weight is not the same as gain weight 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 bones, muscles, 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.

◎ Selection of protein

Choose 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 and pumpkin. 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.

◎ Selection of fat

Medium-chain fatty acids (MCT) with better absorption and utilization rate can be used in the fat part to increase the intake of concentrated heat. 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 6% of the total oil consumption.

Sports

Weight training is the main way for those who want to gain weight, 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 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 wasting, 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 tastes:

1. A bowl of preserved egg lean porridge or millet porridge

2. A cup of soybean milk or rice slurry.

3. a boiled egg

snacks in the morning: help the body store energy

choose one of the following foods: raisins, drupes, peanuts and bananas.

Lunch: You can get fat only if you eat happily!

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 high-fiber biscuit

people who like Chinese tastes:

1. a kiwi

2.

dinner: try to eat on time

it is best to eat with family or loved ones. 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 a bowl of noodles

5. lean meat or fish

6. eat some pineapple, papaya or tomatoes after meals.

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. After eating midnight snack, you should brush your teeth, rinse your mouth and floss before you go to bed!

★★★★★★★★★★★★ Why are thin people thin p>★★★★★★★★

As the saying goes, "Water is active, trees have roots", and people's emaciation always has its roots. 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: < P > Various chronic diseases and organic diseases < P > 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 9 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 and lack of sleep, the body consumes more than intake.

Diet

Poor diet and lack of physical exercise. Lack of nutrition, especially protein ingredients.

◇ How do thin people strengthen themselves

According to several coaches in Donglin Jiankangcheng, thin people should 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 < P > The arrangement of exercise is one of the important links of scientific exercise. Practice has proved that it is appropriate for emaciated people to do aerobic exercise with moderate exercise (heart rate is between 13 and 16 times per minute), and the weight of equipment is better with moderate load (5% to 8% of the maximum muscle strength). The schedule can be practiced three times a week (once every other day) for one to one and a half hours each time. Practice 8 to 1 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 6 seconds to do a group of actions continuously, with an interval of 2 to 6 seconds between groups and an interval of 1 to 2 minutes for each action. Under normal circumstances, each group should be able to complete 8 to 15 times in a row. 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 safety

Fitness exercise equipment has a certain weight. Not only do you have to prepare and organize activities before and after exercise, but also pay attention to check whether the equipment is firmly installed 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.

◇ Lay a good foundation

Thin people are in the initial training stage (2 to 3.