Thin people usually have poor gastrointestinal function and poor digestion and absorption ability. Therefore, the principle of fattening is to eat more food, mainly carbohydrates, without increasing the digestive burden. It's best to make the food soft, so that you can eat more and your stomach can bear it. Thin people can also eat coarse grains to get more vitamins and minerals, so that muscles and fat can grow together and gain weight healthily.
2. Eat more potatoes.
If thin people want to eat more, they should enrich the sources of carbohydrates, and potatoes are a good choice. For example, put some potatoes when cooking, on the one hand, the total intake of carbohydrates increases, on the other hand, it is more nutritious. Remember, it is impossible to gain weight overnight by eating high-energy foods such as fat and candy. Not only is indigestion easy, but even if you gain weight, you are puffy and unhealthy.
3. Pay attention to adding meals.
In addition to the normal three meals a day, it is best for thin people to add a meal between two meals, on the one hand, they can eat more, on the other hand, they can avoid bringing pressure to the gastrointestinal tract. Miscellaneous grains paste, bread, yogurt and a little raisin and jujube are all good choices for dinner. But when adding meals, you must pay attention to the amount, and don't add too much, so as not to affect the next dinner.
Extended data:
1. Exercise weight gain method
Systematic strength training can promote the synthesis of skeletal muscle protein and increase muscle volume and weight. For beginners, the intensity and exercise should be gradual. It is suggested that people who need to gain weight should try to do strength training 2~3 times a week, and the load intensity is 8~ 10RM, which is not only beneficial to the shaping of local muscles.
2. Diet weight gain method
Energy intake must be maintained, and only when it is greater than the energy consumed can weight gain. In the original eating habits, for every 3500 calories added, the weight can be increased by 0.5 kg. The scientific approach is to distribute these 3500 calories for about 7 days, so that the body can smoothly switch to the weight gain mode. In addition, we should also pay attention to adjusting the diet structure so that 55% of the calories we consume come from carbohydrates, and 65,438+05% ~ 20%.
References:
People's Network-Thin people want to gain weight, fat people want to lose weight. Diet determines fat and thin.