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 Chinese medicine to treat it, which 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 thin 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
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.
■ physical and mental pleasure
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.
■ diverse 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 beneficial to improve their appetite, but also to make their muscles strong and fit. 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: Food fattening side
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
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, chew slowly.
Step 3 change the procedure of eating.
Eat foods with high concentration and high nutritional density first, and then eat other foods.
4. Choose moderately cooked food
Choose moderately cooked food, such as steaming, stewing, marinating, frying, cooking, etc., to avoid the food being hard and difficult to digest due to frying, frying and baking.
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.
◎ gain weight without gaining weight
Theoretically, gaining weight is not the same as gaining weight. 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 article
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's choice.
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.
The choice of sugar
Sugar intake is also an important part. 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 fruit juice and milk to increase calorie intake.
The choice of fat
In the part of oil and fat, medium-chain fatty acids (MCT) with better absorption and utilization rate can be appropriately used 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 60% of the total oil consumption.
Sports articles
The exercise of those who want to gain weight is mainly based on "weight training", 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. Now squeeze a glass of 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 milk.
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: Eat happily to get fat!
People who prefer western tastes:
1. One apple
2. a cup of low-fat milk
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: Try to eat on time.
It is best to eat with family or loved ones. Sweet feeling will make the flesh grow faster!
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. After eating midnight snack, you should brush your teeth, rinse your mouth and floss before you go to bed!
★★★★★★★★★★★ Why are thin people thin ★★★★★★★★★★
As the saying goes, "water is active, trees have roots", and there is always a root cause of people's emaciation. 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 weight loss 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 heredity, endocrine and other factors, some family members are relatively thin, but they have no organic diseases and belong to 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 and lack of sleep, the body consumes more than intake.
Diet
Irregular 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 bodybuilding exercises should pay special attention to the following issues:
◇ Reasonable arrangement of exercise
The 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 safety
The equipment for bodybuilding exercises has a certain weight, so we should not only prepare and organize activities before and after exercise, but also 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.
Lay a good foundation
In the initial training stage (2-3 months), it is best for emaciated people to enter the bodybuilding training class to learn and exercise, so as to correctly and systematically master the movement techniques 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.
Be focused and targeted.
After 2-3 months of exercise, the emaciated people will obviously enhance their physical strength and have more energy 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.
Practice less other events.
When doing bodybuilding exercises, 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.
A reasonable diet
Only when you consume more energy than you consume can you get 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.
◇ Firm confidence and perseverance.
It doesn't take a day or two, or a month or two for a thin person to become strong and plump. It's not good to practice "eating a fat man at a time" because of "temporary fever", and it's not good to lose confidence because of the wrong exercise method and the ineffective effect. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we do it.
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Fattening recipe
One:
Breakfast: a piece of cream cake. 500ml whole milk, jam 100ml. 3 slices of sweet bread, banana or pineapple150g.
Lunch: eat Sichuan food. Rice, pizza. Cheese cake.
Dinner: Eat as much rice as you can. A cup of mashed potatoes. 0.5 gallon of ice cream. Cherry jam 150ml.
Snack: a bowl of noodles. A piece of cake. A cup of whole milk.
But remember, the weight gain rate is "half a kilogram every two weeks", so don't make yourself too fat at once!
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 boiled egg
Snacks in the morning: help the body 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 high-fiber biscuit.
People who like Chinese taste: 1. Kiwi fruit 2. A cup of yogurt 3. A bowl of rice or noodles 4. A boiled vegetable 5. A 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: 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. 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.
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!
3 breakfast, a cage of steamed buns, a bowl of wonton and a cup of soybean milk; For lunch, one braised beef, one vinegar-baked potato, and four liang of rice; For dinner, a pork stew vermicelli, a chicken leg, four liang of rice and a can of beer; Supper, a bowl of instant noodles, plus a tea egg and a ham sausage.
References:
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