According to China medical science, physical diseases are mostly caused by spleen-stomach function and deficiency of both qi and blood, and spleen is the biochemical source of acquired qi and blood. Spleen and stomach marrow and qi and blood are abundant, muscles are plump and limbs are strong. On the other hand, the body is thin and the limbs are weak. To treat thinness, it is necessary to eliminate various chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor, and then treat it with traditional Chinese medicine, which will have a good effect.

■ weight loss test

Whether a person is fat or thin cannot be measured by eyes. We can calculate whether he is a little thin according to the following formula: subtract 100 from the centimeters of his height and multiply it by 0.9, and the answer is his standard weight. For example, his height is 180 cm, which is (100) × 0.9 = 72.

■ Special reminder

In general, underweight is related to genetic factors. At the same time, some excitable people, due to the influence of endocrine, will accelerate the consumption of calories. Some people get nervous easily, and the result may be missing a meal or losing appetite. It is natural to lose thousands of calories at a time, so they will definitely not gain weight.

If you find yourself underweight, you should first check the potential effects of diseases, such as thyroid diabetes, adrenal diseases, digestive system diseases, etc., whether it is easy to cause underweight, and then you can implement the weight gain plan after eliminating the diseases.

■ Physical and mental pleasure

Many thin men and women are picky eaters and partial eaters in their diet. It is a good way to get rid of these bad habits and increase the intake of food. Eating carbohydrate pasta is the most useful. In addition, high-protein foods, vegetables and fruits are indispensable. It is also a good choice to drink healthy snacks such as peanuts, milk candy and some fruit juice after drinking beer.

In the case of adequate intake in protein, it is advisable to eat more foods rich in fatty carbohydrates (starch sugar, etc.). )

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In this way, excess energy can be converted into fat and stored under the skin, so that thin people with strong body and weak gastrointestinal function can choose the liver of chickens, ducks, fish and sheep to eat, and fish is easy to digest and absorb.

■ Diversified diet

If you want to gain weight, you must first gain weight scientifically, in order to gain weight healthily, balance your diet and keep adequate and good sleep. If you get enough sleep, your appetite will be better, which is also conducive to the digestion and absorption of food. Many thin people like to spend the night, play all night, and have to work hard the next day, which seriously affects the quality of sleep.

We should also pay attention to the tension and pressure in personal mental health work, because "crazy" study or work that exceeds the human load will make people thin. On the contrary, a happy mental state and harmonious interpersonal relationship will help you gain weight.

■ Proper exercise

For those thin people who sit in the office for a long time, it is necessary to take some time to exercise every day, which is not only conducive to improving appetite, but also to making muscles strong and healthy. The muscles of the human body are "used in and discarded". If you don't exercise for a long time, muscle fibers will shrink and weaken, and people will look thin.

Jogging is a good choice in sports mode, because the number of gastrointestinal peristalsis increases obviously when people jog, which can consume human energy and have a good appetite when eating. Generally speaking, a large amount of exercise, short-term exercise and rapid explosive exercise can all have the effect of gaining weight, which is also the most taboo for people who want to lose weight.

★★★★★ Attachment: Food fattening prescription

Yam porridge

Ingredients: yam, cheese, sugar.

Its preparation method can be divided into two types: one is to clean and mash fresh yam until rice porridge is cooked, add it and mix well, then add cheese and sugar to eat; Another method is to dry yam and grind it into powder, add cold water and stir it evenly, put it on the stove and cook it with slow fire for two or three times, then take it out and add cheese and sugar to eat.

Yam is sweet and flat, which can make up deficiency, strengthen tendons and moisten fur. Cheese can moisten the lungs, moisten the skin, nourish yin and produce fluid. The combination of the two can strengthen the spleen and stomach, so it has a good curative effect on patients with deficiency and thinness.

I often hear thin people complain that there are no fattening drugs all over the sky. In fact, thin people who want to gain weight and exercise don't need drugs, as long as they are properly fed and supplemented by diet therapy, they can also get good results.

Thin people with yin deficiency and blood deficiency and insufficient body fluid should eat more nourishing products such as milk, honey, eggs, soft-shelled turtle (turtle), sea cucumber and tremella. Common effective remedies are: walnut milk, honey drink, sea cucumber paste, nail fish, lily and red date soup, turtle nourishing kidney soup, ginseng, turtle tremella, pigeon eggs, lily and chicken yellow soup.

Yin deficiency often leads to irritability, dry mouth, sore throat, hypersexuality and other endogenous phenomena of deficiency heat. Therefore, at the same time of nourishing, we should also pay attention to clearing the deficiency fire, eating clam Maimendong soup, chrysanthemum slices and so on.

1. A balanced diet

You can use cream or other high-fat and high-sugar foods such as cooking oil, jam and sugar to increase calories. Although weight gain is rapid, long-term or excessive consumption will destroy appetite and may also bring chronic diseases that endanger health. Take a balanced diet, gradually increase the amount of food, and avoid compulsive supply destroying appetite.

2. Develop good eating habits

Eat regularly and quantitatively, chew slowly.

Change the procedure of eating.

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

Step 4 choose moderately cooked food

Choose moderately cooked food, such as steaming, stewing, stewing and frying. Avoid food hardening and indigestion due to frying, baking, etc.

5. Keep a good mood, arrange the dining environment and concentrate on eating.

Tension and anxiety not only affect appetite, gastrointestinal digestion and absorption function, but also affect metabolic rate and consume 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 the reason why 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 cashew nuts, or you can eat them as snacks, and the effect will be very good.

In the population distribution structure of society, underweight is also a very common ethnic group, but under the current wave of weight loss in society, those underweight people are the envy of ordinary people. But in fact, people who are underweight are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In severe cases, their immunity and platinum production ability will deteriorate, especially the elderly with chronic diseases, which will increase the chances of adverse complications.

◎ gain weight without gain weight

Theoretically, the meaning of weight gain and weight gain are different, because "weight gain" as its name implies is to increase the proportion of fat in body tissue, and "weight gain" should include the growth of muscle tissue 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 internal organs such as bones, muscles, fat and water. Meaningful "weight gain" should focus on the increase of muscle fat ratio. So how can we carry out the physical transformation project? The answer is still "diet" and "exercise"!

Diet articles

In terms of diet, the high-calorie diet in protein is the only way to gain weight. Concentrated protein and high-calorie foods such as cheesecakes and cupcakes should be supplemented with papain or comprehensive enzymes after a small amount of meals to help digestion, so as to increase the digestion, absorption and utilization of food.

Protein's choice.

Choose excellent protein sources, such as eggs, milk, meat, poultry, etc., which should account for more than half of the daily protein. It is better to separate and extract soybean protein powder with plant protein, because there is no plant fiber that hinders absorption. As for eating meat or drinking milk, which method is better? Efficient people can try to drink high-protein milk powder (such as Sanduo milk protein), which has a high absorption and utilization rate and will be better than protein's intake of ordinary fresh milk and meat.

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 use thick soup or add some maltodextrin to soup or juice milk (commonly called corn hydrolyzed starch can be added directly to food) to increase calorie intake.

Choice of fat

Medium-chain fatty acids (MCT) with good absorption and utilization rate can be used in the oil part to increase the intake of concentrated calories. Pure medium-chain fatty acids (MCT) need to be matched with general oils and fats because they do not contain "essential fatty acids". It is suggested that products mixed with medium-chain fatty acids and essential fatty acids can be used (for example, more than three high-energy products) to avoid the lack of essential fatty acids. It is generally recommended that the medium-chain fatty acids account for no more than 60% of the total oil.

Sports articles

Weight training is the main way for people who want to gain weight, rather than aerobic exercise emphasized by people who want to lose weight, because aerobic exercise promotes energy consumption and weight training is used to increase muscle proportion. Using dumbbell barbells and training equipment, through the complete contraction and relaxation of large muscle groups, muscle exercise projects can be realized.

So what is the big muscle group? It is what we call chest muscles, abdominal muscles, back muscles, leg muscles, two-headed arms and three-headed arms. Weight-bearing training and dietary supplement can make large muscle groups grow relatively, and then they will accumulate some weight.

At present, in the United States, an attempt has been made to train the elderly with weight-increasing food supplements to increase the proportion of muscles, so as to improve symptoms such as malnutrition, fatigue, depression, sarcopenia, poor immunity and easy illness, and reduce the chances of adverse complications for the elderly with chronic diseases.

Breakfast: You must eat to be energetic!

People who like western tastes:

1. Now squeeze a glass of orange juice.

2. A glass of low-fat milk

3. Pancakes filled with syrup, jam and cream

People who like China taste:

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

2. a cup of soybean milk or rice milk

Step 3 boil eggs

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 like western tastes:

1. An apple

2. A glass of low-fat milk

3. A sandwich

4. A box of lettuce salad

5. A high-fiber biscuit

People who like China taste:

1. A kiwi fruit

2. A cup of yogurt

3. A bowl of rice or noodles

4. Cook vegetables.

5. A high-fiber biscuit

Afternoon snacks: Don't let your stomach get hungry.

Choose one of the following foods: milkshake, a cup of high-fiber biscuits, some stewed vegetables or a tea egg.

Dinner: Try to eat on time.

It is best to have dinner with family or lover. The sweet feeling will make the meat grow faster.

1. A cup of freshly squeezed juice.

2. Ice cream or yogurt.

3. Lettuce salad or fried vegetables.

4. A bowl of rice or noodles

5. A portion of lean meat or fish.

6. Have some pineapple, papaya or tomato after dinner.

Midnight snack: Try to eat two hours before going to bed.

Spread jam on toast, peanut butter, butter and garlic sauce and drink a bowl of broth, milk or soybean milk. Just eat something to avoid being too full to sleep. Brush your teeth, rinse your mouth and floss before you go to bed after midnight snack.

★★★★★★★★★★★ Why are thin people thin ★★★★★★★★ ★

As the saying goes, "water has roots", and thin people always have roots to find the cause. Besides roots, it is the main way for "thin people" to get fat. According to the analysis of health care experts, the reasons for losing weight 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 thin, but they have no organic diseases and belong to the weak constitution type. Their characteristics are: thin body, slender neck, flat shoulders and chest, lower angle of sternal xiphoid process less than 90 degrees, full of energy. They are fully qualified for study or work, but they are prone to various chronic diseases.

Mental factors

Due to emotional factors, mental anxiety, irregular life, overwork, lack of sleep, physical consumption exceeds intake.

prescribe a diet

Irregular diet, lack of physical exercise, lack of nutrition, especially lack of protein ingredients.

How do thin people strengthen themselves?

According to several coaches of Lindong Health City, when doing bodybuilding, thin people should first find out what kind of emaciation they belong to, because emaciation can be 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 there is secondary emaciation, please do bodybuilding after recovery. If it is simply emaciation, then bodybuilding 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 suitable for thin people to do moderate aerobic exercise (the heart rate is between 130 ~ 160 times per minute), the weight of the equipment is moderate (50% ~ 80% of the maximum muscle strength), and it is enough to practice three times a week (every other day 1 time). Practice 8 to 65,438+00 movements at a time, 65,438+0.5 hours. Do three or four sets of actions. Do a group of actions continuously for about 60 seconds, with an interval of 20 ~ 60 seconds for each group and an interval of 1 ~ 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.

caution

Fitness equipment has a certain weight. We should not only make preparations and organize activities before and after exercise, but also pay attention to checking whether the equipment is installed firmly to prevent accidental exercise. Pay attention to whether the weight is moderate. When using weights such as barbells, someone should protect them. It is best to encourage, help and protect each other under the guidance of professional coaches.

Lay the foundation

In the initial training stage (2-3 months), it is best for the emaciated 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, paying special attention to the exercise of muscle strength and endurance, gradually improving their adaptability and laying a good foundation.

It is necessary to be focused and targeted.

After two to three months of exercise, the physical strength of the thin people will be significantly enhanced and their energy will be more abundant than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, triceps brachii, latissimus dorsi 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 instruments, and the muscles after exercise should contract independently with the increase of muscle strength and the improvement of action coordination. The effect of exercise will become more and more obvious. Under normal circumstances, the exercise moves will be changed once a month and a half to two months. In addition, when exercising, the spirit (idea) should be concentrated in the training area, and laughter and listening to music should be avoided. The stronger the feeling of soreness and swelling of the muscles in the training area, the better the exercise effect. If you persist in this way for half a year to one year, your body shape will change obviously.

Practice less other events.

When doing bodybuilding, it is best to participate in other sports less, especially endurance sports, such as long-distance running, playing football and basketball, because these sports consume more energy, which is not conducive to muscle growth, and the more you practice, the thinner you become. In addition, don't do other activities that consume too much energy at ordinary times.

Reasonable diet

Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. In addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is comprehensive and nutritious and conducive to digestion and absorption, proper bodybuilding can make them plump in a short time.

◇ Firm confidence and perseverance.

It doesn't take a day, two days or a month for a thin man to make his body strong and fit. It is not good to practice "eating a fat man at a time" because of "a fever", and it is not good to lose confidence because of poor exercise methods. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.