Many people are born early, and white hair makes them very helpless: dyeing their hair once a month is very annoying! Hair dye is exposed on the scalp. It is reported that someone got scalp cancer because of it. Be afraid!
Is there any way to deal with premature graying of hair? The treatment of white hair is very difficult. There is basically no good way to treat juvenile white hair caused by genetic reasons. Some non-hereditary premature gray hair, pay attention to diet conditioning, relax, and use Chinese herbal medicines appropriately, still have certain effects.
In a person's life, the color of hair is determined by the type and quantity of melanin particles in hair. With the increase of age, the formation of melanosomes in hair decreases and local hair begins to turn white. White hair often starts from the sideburns, then reaches the hairline and finally reaches the top of the head.
Hair turns white early, some turn white as soon as it is pinched, some turn white on the top of the head, and some just mix in a few white hairs. What about white hair?
A small amount of white hair mixed with black hair can be cut off or torn off at the root. You can also dye your hair once in a while. Hair dye contains lead, which can cause skin allergy and contact dermatitis. If you don't have these symptoms, you can dye your hair when the new white hair grows obviously, but not too many times.
If it is a small part of white hair, you can transplant hair follicles and implant black hair. This is completely possible in medicine, but few hospitals and patients can do it.
Premature hair growth may be related to some nutritional deficiencies. Some nutrients, such as cystine, can be supplemented appropriately. Cystine is an amino acid, which is a nutrient for hair keratin and can also supplement trace elements such as copper and zinc. The lack of copper and zinc in hair will lead to the reduction of synthetic melanin.
After the hair turns white, it can be conditioned with Chinese medicine.
Chinese medicine can be used to recuperate and turn white hair into black hair. When cooking soup at home, you can put some Chinese herbal medicines, such as Fructus Corni, Polygoni Multiflori Radix, Radix Rehmanniae Preparata, Walnut, Ganoderma lucidum, Fructus Lycii, Fructus Ligustri Lucidi, Ruby, Radix Asparagi, Rhizoma Polygonati and Radix Angelicae Sinensis, or soak Semen Sesami Niger or Polygoni Multiflori Radix in water. Polygonum multiflorum Thunb. is 20-30g per day. If it is hot and dry, angelica is generally not used. Soaking chrysanthemum tea and eating walnuts at ordinary times can clear the liver and improve eyesight, which is good for turning white hair black.
Relaxation is very important. If you are too nervous and anxious for a certain period of time, it will lead to an increase in the release of catecholamine in the brain and a decrease in tyrosinase activity, thus affecting the metabolism of melanin and reducing the synthesis of melanin in hair.
Don't sleep with your head wet to prevent premature gray hair.
Proper washing is very important. Wash your hair regularly, usually 1~2 times a week, and increase the number in summer. Water should be soft water with less minerals and no irritation to hair, and the water temperature should be close to body temperature. After washing your hair, wet hair can't sleep well, and it is easy to catch cold, which leads to early gray hair.
Walking in the sun should be protected. Avoid strong sunlight or dry and windy hair degeneration. The ultraviolet intensity of the sun in Guangdong is strong, and it is strongest from 10 to 4 pm, as well as in autumn and winter. Ultraviolet rays will destroy the chemical structure in hair, destroy the elasticity of hair, and make hair dry and fade. Don't let your hair bask in the sun too much, especially in the dry season of autumn and winter, pay attention to the moisturizing of your head. Anti-ultraviolet hair care products will have a certain effect.
Pay attention to diet conditioning to prevent premature gray hair.
Eat more foods rich in protein and vitamins, such as milk, eggs, lean meat, fish, beans, seafood, fresh vegetables and fruits. Medicinal materials and foods that can be used as dietotherapy are: black sesame, mulberry, Polygonum Multiflori Radix, Ligustrum lucidum, Lycium barbarum, Chinese yam, jujube, black beans, chrysanthemum, lean meat, carrots, spinach, animal liver, etc., all of which are good nutritional drugs and foods for hair.
Vitamin A is beneficial to maintain the normal function and perfect structure of epithelial tissue and prevent hair from turning white. You can often eat foods rich in vitamin A, such as carrots, spinach, rape, leeks, celery, apricots and so on.
Seaweed rich in iodine is very beneficial to hair. Add some oil when eating to help absorb iodine.
Classic diet prescription
1. Mulberry extract of Platycladus orientalis leaves: 50g of Platycladus orientalis leaves, 200g of mulberries and 50g of honey. Steam the leaves of Platycladus orientalis in water for 20 minutes, then remove the residue, add mulberry, fry with slow fire, remove the residue after half an hour, and add honey to make a paste.
2. Mulberry hair growth cream: Mulberry 200g, Polygonum Multiflori Radix 150g, Radix Rehmanniae Preparata 300g, and proper amount of honey. Mulberry, Polygonum Multiflori Radix and Radix Rehmanniae Preparata are decocted in water for 3 times, the juice is concentrated, honey is added and boiled into paste.
3. Braised sea cucumber with medlar: sea cucumber 300g, medlar 15g, mulberry 10g. First, cut the sea cucumber into strips, stir-fry with hot oil and seasoning, simmer and roast with low fire when the soup is boiling, and add steamed Lycium barbarum, mulberry and starch juice while it is hot.
4. Braised eggs with red dates and medlar: 10 red dates, medlar 30g, 2 eggs, decocted in water, shelled and boiled for a few minutes after the eggs are cooked, and eaten with eggs and soup.
5. Pig kidney and walnut soup: pig kidney 1 pair, Eucommia ulmoides 30g, Tribulus terrestris in Shayuan 15g, walnut kernel 30g. Add appropriate amount of water to the above three herbs and pig kidney, and cook for 30 minutes with strong fire, and then cook with slow fire until the pig kidney is cooked. Eat pig kidney, walnut kernel and soup. Daily 1 dose for 7~ 10 days. Treat white hair, dizziness, amnesia, soreness of waist and knees, tinnitus and deafness, insomnia and dreaminess, less tongue coating and thready pulse caused by deficiency of kidney yin.
6. Black bean Sydney soup: 30g black bean, Sydney 1~2. Slice the pear, add appropriate amount of water and black beans, put it in a pot to boil, and then simmer until it is cooked. Eat pears and drink soup. 15~30 days twice a day. Treat people with weak hair, white hair and fatigue caused by lung yin deficiency and common cold.
Wash black beans, steam them repeatedly, and keep them in porcelain bottles. Twice a day, 6 grams each time, after chewing, take it with light salt water. At the same time, eating 1 egg and 2 walnuts every day will be effective.
Take 12 large walnuts, peel off the shell and coating of the meat, fry and chop the walnuts for later use, and take 60 grams of Lycium barbarum and Polygonum multiflorum Thunb, and 240 grams of red beans or black beans.
First, decoct Fructus Lycii and Radix Polygoni Multiflori with appropriate amount of water until the juice is thick, then filter off the residue, then add the fried and chopped walnut kernel and black beans into the juice, and fry them together until the walnut kernel becomes thin and the juice is completely absorbed by the black beans. Finally, it can be taken out to dry or dry at low temperature. Take it twice a day, 6-9g each time, and take it at any time in the morning and evening on an empty stomach or when you are hungry.
Wash fresh Mulberry 1000g (or dry Mulberry 500g), add appropriate amount of water to decoct, take the decoction 1 time every 30 minutes, then add water to decoct, and take the decoction twice. After the decoctions are combined, they are decocted with slow fire and concentrated. When they thicken, add 300 grams of honey to boil and stop the fire. After cooling, bottle for later use. Every time 1 spoon, brew with boiling water twice a day.
Take walnut kernel 1000 g, soak it in cold water for 3 days, take it out, remove the skin tip, then put a proper amount of sugar into the pot, melt it, pour it into peach kernel, stir it evenly, and eat it after cooling. Take it twice a day. Every time 10g.
Mash 250g of black sesame and 250g of fresh mulberry, add a little honey, mix well, put in a bottle, each time 1 spoon, and take it with boiling water three times a day.
A method for fermenting and washing glutinous rice swill comprises draining the swill filtered by glutinous rice and storing for 3 days. It is used to rub hair after fermentation turns sour, and then washed, once a day 1 time. Long-term use can blacken white hair, and has the effects of moistening hair and making hair black and shiny.
Stir-fry soybeans, use rice vinegar and soybeans, cook beans with rice vinegar until rotten, remove beans and cook until thick, and apply hair to blacken beard and hair.
250g of black beans, 30g of ginkgo, 0/00g of black sesame/kloc-and 0/50g of Polygonum Multiflori Radix/kloc-are ground and fried, and the four ingredients are mixed and put into a bottle, and 30g is taken after breakfast every day.
The folk prescription is to take black beans, black sesame seeds, jujube, Polygonum Multiflori Radix, Radix Rehmanniae Preparata 40g, Angelica sinensis, Chuanxiong Rhizoma 10g, soak in 750ml of 60% rice wine 15 ~ 20 days, and take orally 10ml each time, three times a day; Radix Rehmanniae powder, 2500g of Radix Rehmanniae, 250g of Cortex Acanthopanacis, and 250g of Achyranthis Radix. Remove the seedlings of Achyranthes bidentata, soak Rehmannia glutinosa in wine overnight, dry in the sun, steam for nine days, mash the medicine and make it into powder, and take it with warm wine 10g (which can be mixed with soup porridge * * *) every day. Avoid raw onions and carrots. The combination of these three drugs can replenish qi and blood, benefit liver and kidney, strengthen bones and muscles, and make people healthy and long-lived, with black hair and white hair and full of energy.
Hair tea formula:
500 grams of black sesame seeds,
200 grams of walnut kernel,
200 grams of sugar and proper amount of tea.
Usage: Mash black sesame seeds and walnut kernels, add sugar 10g, and take with tea.
Efficacy: black hair beauty.
Often used to keep hair smooth, moist and not white.
Responder: Lao Yao is really smart-Chief Operating Officer, level 13,11-131:05.
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Causes of baldness
It is the number of pigment particles in hair that determines the color of hair, which is related to the development and growth of pigment cells in the papilla of hair roots. Hair turns from black to white. Generally speaking, the function of pigment cells in hair decreases. When it drops to the point where it can't produce pigment particles at all, the hair turns completely white. Normal people began to decline at the age of 35. And some people are white at the age of 20. In medicine, they are called juvenile white hair, commonly known as "juvenile white head".
The causes of baldness are complicated, which are related to both genetic and physical factors, as well as various acquired factors.
Baldness the day after tomorrow. There are many reasons: malnutrition, such as lack of protein, vitamins and some trace elements (such as copper), will make hair turn white; Some chronic consumptive diseases such as tuberculosis. Due to lack of nutrition, hair turns white earlier than ordinary people; Some patients with long-term fever, hair will turn yellow and brittle or even white and fall off; Some endocrine diseases, such as pituitary or thyroid diseases, will affect the ability of pigment cells to produce pigment particles, leading to premature whitening of hair; Encephalitis, neuropathy, etc. It can also make hair white; The skin, hair and eyebrows of albinos are all white; The disease of skin whitening-"vitiligo", if it happens on the scalp, the hair will also turn white; Others believe that the more you use your brain, the faster your hair will turn white; Some young people's hair turns white in a short time, which is related to severe mental trauma or mental fatigue such as excessive anxiety and sadness.
Dietotherapy for young baldness
1. Black sesame, also known as flax, is sweet, flat and non-toxic.
Function: tonify liver and kidney and moisten five internal organs. Due to deficiency of liver and kidney, it is suitable for asthenia, dry body fluid, premature aging, etc. Has the effect of beautifying and blackening hair.
How to eat: Take 25 pieces of black sesame seeds and mash them, add appropriate amount of rice and cook them into porridge once a day, which has a good effect on "less baldness" and blackening white hair. You can also cook it with kelp. 30 grams of black sesame and 60 grams of japonica rice. First, the black sesame seeds are washed, dried, fried and ground, and then mixed with japonica rice to cook porridge. This porridge has the functions of nourishing liver and kidney and moistening five internal organs, and is suitable for people with weak body and premature gray hair.
2. Lycium barbarum is sweet, flat and non-toxic.
Function: tonify liver and kidney, and treat dizziness and premature gray hair caused by liver and kidney loss.
Edible method: decoct, stew and take orally, 9-15g each time; Soak the ointment in wine, or make it into pills or powder.
3. Polygonum multiflorum Thunb. 30-60g, 5 red dates, brown sugar10g and japonica rice 60g.
First put Polygonum multiflorum Thunb in a small casserole, fry the juice, remove the residue, add washed japonica rice and red dates, add water to cook porridge, and add brown sugar when the porridge is cooked. This porridge has the functions of nourishing blood, benefiting liver, consolidating essence, tonifying kidney and blackening hair, and is suitable for people with premature gray hair and yellow hair. One dose per day, taken twice, 7- 10 days as a course of treatment, and the next course of treatment after 5 days. People with loose stools are not suitable for eating.
Clinical manifestations of alopecia areata
1, onset in adolescence or adolescence.
2. At first, a small number of white heads were scattered in the hair, and most of them first appeared at the back or top of the scalp, mixed with black hair in a gray shape.
3. Later, the white hair can gradually or suddenly increase, but it will not all turn white. Some people keep their white hair for a long time without increasing it.
4. Generally, there are no conscious symptoms.
5. Sudden outbreak may be related to malnutrition.
6. Some patients unconsciously reduce or even disappear their white hair after the inducing factors are eliminated.
7. Some people even have white beards. Chinese medicine says their hair needs to turn white early.
Reasonable diet to prevent white hair
The prevention of white hair should pay attention to the following aspects: pay attention to diet and nutrition. Staple food can often eat beautyberry rice, black beans, red beans, mung beans, Hong Ling, black sesame seeds, walnuts and so on. Vegetables often eat carrots, spinach, purple radish heads, purple cabbage, mushrooms, black fungus and so on. Animals often eat black-bone chicken, beef, sheep, pig liver, soft-shelled turtle, dark fleshy fish, sea cucumber and so on. Fruits often eat jujube, black dates, persimmons, mulberries, purple grapes and so on. In short, all dark-colored foods (green, red, yellow and purple) contain pigments formed by the interaction between natural plants and sunlight, which can supplement the human body's pigments and be beneficial to the health care of hair color. In addition, pay attention to ensure adequate protein and vitamins. Eat more vegetable oil, less animal fat and less sugar. You can use a small amount of honey or brown sugar instead. Severe white hair should be treated in time, keep a good mood, and don't be overly nervous and tired.
■ Fattening method:
Traditional Chinese 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. The spleen and stomach are healthy and full of qi and blood, so the muscles are full and the limbs are strong. On the contrary, the body is thin and the limbs are weak. To eradicate thinness, we must first rule out many chronic diseases such as hyperthyroidism, liver disease, kidney disease and tumor. And then treated with traditional Chinese medicine, it will have a good effect.
■ weight loss test
Whether a person is fat or thin cannot be measured by eyes. You can calculate whether you are a little thin according to the following formula: the centimeter of height minus 100, and then multiply by 0.9, and the answer is my standard weight. If the individual's height is 180cm, the standard weight is (180-100) × 0.9 = 72kg, which is normal if it is lower or higher than the standard weight 10%. If your actual weight is lower than the standard weight 10% or more, you should consider whether you have lost weight.
■ 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 you will definitely not gain weight.
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 and digestive system diseases. It is easy to cause underweight. Only when the disease is eliminated can the fattening plan be implemented.
■ Physical and mental pleasure
In terms of diet, many thin men and women are picky eaters. Therefore, to get rid of these bad habits and increase the intake of meals, the meals should be rich and varied. Eat more carbohydrates, pasta is the most useful. In addition, high-protein foods, vegetables and fruits are also indispensable. On weekdays, it is also a good idea to eat healthy snacks, such as peanuts and toffee, and drink some juice after drinking beer.
Protein should eat more foods rich in fat and carbohydrates (starch, sugar, etc.) when it has sufficient intake. In this way, 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 chickens, ducks, fish and sheep to eat. In addition, fish is easy to digest and absorb.
■ Diversified diet
If you want to gain weight, you must first gain weight scientifically and gain weight for health. Besides a balanced diet, you should also keep enough and good sleep. If people get enough sleep, their appetite is better, which is also beneficial to the digestion and absorption of food. Many thin people like to spend the night, always play all night, and have to go to work the next day, which seriously affects the quality of sleep, so it is strange not to be thin.
Personal mental health should also be paid attention to. Tension and pressure at work, obsession with small things in life, and "crazy" study or work beyond 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 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 exercise for a long time, muscle fibers will contract and weaken, 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 people have a big 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 wash fresh yam, mash it, add it when rice porridge is cooked, and then add cheese and sugar to eat; Another method is to dry yam and grind it into powder, take 30g each time, add cold water and mix well, put it on the stove, cook it with slow fire, stir constantly, take it out after cooking for two or three times, and add cheese and sugar to serve.
Yam is sweet in taste, flat in nature, can tonify deficiency, promote granulation and moisten fur. It is a good product for treating emaciation and beautifying. Cheese can moisten the lungs, moisten the skin, nourish yin and produce fluid. The combination of the two can strengthen the spleen and stomach, and support the source of transformation, so it has a good effect on people with physical weakness and emaciation.
I often hear thin people complain that diet pills are flying all over the sky, but there are no fattening pills. In fact, generally thin people want to gain weight and keep fit, and they don't need drugs. As long as you eat properly and supplement it with diet therapy, you can get good results.
Thin people often have yin deficiency, less blood and less body fluid, so they should eat more nourishing body fluids in their diet, such as milk, honey, eggs, soft-shelled turtle (turtle), sea cucumber and tremella. Commonly used effective dietotherapy 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 have endogenous phenomena 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 cooking oil, jam, sugar and other high-fat and high-sugar foods to increase calories. Although weight gain is rapid, long-term or excessive consumption will destroy appetite, and may bring chronic diseases and endanger health. Take a balanced diet, gradually increase the amount of food, avoid compulsive supply and destroy appetite.
2. Develop good eating habits
Regular quantitative, small amount of food, 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, marinating, frying and boiling. Avoid food hardening and indigestion due to frying, frying and baking.
5. Keep a happy mood, arrange the 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 improvement of metabolic rate consumes relatively more calories.
If you still can't improve your tall and thin figure, I suggest you find 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, and cashew nuts 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. Only in the current wave of social weight loss, those who are underweight are the envy of ordinary people. But in fact, underweight people are prone to malnutrition, fatigue, depression, muscle loss and other symptoms. In severe cases, immunity will deteriorate, and it is easy to get sick, especially for the elderly with chronic diseases, which will increase the chances of complications and have a poor prognosis.
◎ gain weight without gain weight
In theory, gaining weight is not equal to gaining weight. Because "gaining weight" means increasing the proportion of fat in body tissues, and "gaining weight" should include the growth of muscle tissues in addition to the increase of fat. I think what you want to ask is "gain weight" instead of "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 the ratio of muscle to fat. So, how do we carry out the physical transformation project? The answer is still "diet" and "exercise"!
Diet articles
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 cakes, small cakes, etc. Papain or comprehensive enzymes should be supplemented in time after 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 and poultry, which should account for more than half of the daily protein. Soybean protein powder, which is separated and extracted from plant protein, will have a better effect because there are fewer plant fibers that hinder absorption. As for eating meat or drinking milk, which method is better? People who pay attention to efficiency can try to drink high-protein milk powder (such as Sanduo milk protein), which will have higher intake and better absorption and utilization rate than protein who drinks ordinary fresh milk and eats 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 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.
Choice of fat
In the oil part, medium-chain fatty acids (MCT) with good absorption and utilization rate can be appropriately used to increase the intake of concentrated calories. Pure medium-chain fatty acids (MCT) need to be used together with general oils and fats because they do not contain "essential fatty acids". It is suggested to use medium-chain fatty acid products to mix essential fatty acids (such as sanduo high energy) 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 people who want to gain weight is mainly "weight training", rather than "aerobic exercise" emphasized by people who lose weight. Because "aerobic exercise" promotes energy consumption, and "weight training" is used to increase the proportion of muscles. With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle construction can be realized.
So 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-bearing training and dietary supplement, large muscle groups can grow, and relatively, they will also accumulate some weight.
At present, in the United States, we have begun to try to carry out proper weight-bearing training for the elderly, and supplement foods to increase the proportion of muscles, so as to improve symptoms such as malnutrition, fatigue, depression, muscle failure, poor immunity and easy illness. For the elderly with chronic diseases, it will also reduce the chances of complications and poor prognosis.
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: a milkshake, some high-fiber biscuits, stewed vegetables or a tea egg.
Dinner: Try to eat on time.
It is best to eat with family or relatives. Sweet feeling will make 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, peanut butter, cream and garlic sauce on toast. Drink another bowl of broth, milk or soybean milk. Just eat something and you won't be too full to sleep. After supper, brush your teeth, rinse your mouth and floss before going to bed!
★★★★★★★★★★★ Why are thin people thin ★★★★★★★★ ★
As the saying goes, "water has activity and trees have roots", and people's emaciation always has roots. Finding the cause and removing the root cause are the main ways for "thin people" to gain weight. 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 heredity, endocrine and other factors, some family members are relatively thin, but they have no organic diseases and belong to the weak constitution type. Its characteristics are: thin figure, 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, lack of sleep and other reasons, physical consumption is greater than intake.
prescribe a 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 Lindong Health City, thin people should first find out what kind of thinness they belong to when doing bodybuilding. Because wasting is divided into simple wasting and secondary wasting. 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 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 moderate exercise (heart rate is between 130 ~ 160 times per minute) is suitable for thin people to do aerobic exercise, and medium load (50% ~ 80% of the maximum muscle strength) is better. Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 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 shrink quickly, pause a little, 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. Each action interval is 1 to 2 minutes. Under normal circumstances, 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; 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
Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to 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 own strength. When using weights 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 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 master the movement techniques correctly and systematically 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.
It is necessary to be focused and targeted.
After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic 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 exercised 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 your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.
Practice less other events.
When doing bodybuilding, 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.
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. Usually, 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 nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.
◇ Firm confidence and perseverance.
Thin people become strong and plump, not in a day or two, or a month or two. 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 the wrong practice method and poor 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 achieve it.