1, genetic. That's understandable. My grandfather is taller, my uncle is taller and my cousin is taller. Based on this, I think I have more genes.
2. Sleep more. Especially when I was a child, I went to bed before 8 pm and got up at 7 pm, and didn't eat anything nutritious. It was in the country. Didn't you say that measuring height in the morning is higher than measuring height at night? This is that when you lie down, you are not affected by the gravity of the earth, and the more you lie down, the easier it is to grow.
3, less leg movement. Can't run 1 km or something. If the calf runs thick, it won't grow tall. The old man told me that whether a person can grow depends on whether the muscles on his calf are in pieces, and if they are in pieces, they won't grow much. So you can't play football more, but you can play basketball.
All of the above are long-term or early factors. I say this because I want him to pay attention to these points after you have a child, and don't let him run away long ago. So what can I do to grow up when I am around 20?
Don't worry, men can grow to be in their mid-twenties (keep their virginity), and women should be shorter and look like 20 years old. I am 22 years old, and I have grown taller since my freshman year 1 cm. At this time, if you want to grow taller, you should do this:
1, do more yoga. Yoga is like warm-up and chest expansion before physical education class. In fact, the action of growing tall is the following simple action: hands go up from the abdomen over the shoulders, then continue to rise until the arms are straight, and then drive your feet to stand up like a ballet. Do it slowly, do a few every day when you have time, but it will be effective if you stick to it. There are more stretches: hook one end of the bed with your feet and pull the other end of the bed with your hands. Pull! Relax your joints, but don't overdo it Stick to it and it will be effective.
2. The food should be overall high. It can't be said that supplementing calcium means eating more calcium, which is not acceptable. This will not only hinder calcium supplementation, but also hinder the absorption of calcium. You must eat everything: vegetables, fruits, meat and milk. . . Just eat everything. I can eat anything except internal organs.
3. Consciousness control. Short comrades should think more: I want to grow taller, I want to grow taller! Consciousness stimulates hormones in your body and makes them grow rapidly. This is not pseudoscience and I can't prove it to you. You won't be reluctant to do this if you want to grow taller, will you? !
Remember: this is a long process, and it can't get longer overnight, because you are not a child, and children grow fast. This may take you a year or two; To be honest with yourself, you can't expect to grow from 1.6 meters to 1.8 meters. If you insist on doing it, it will be no problem to grow to about 1.7 meters. If it doesn't work for a year, you can put it down, which means my method doesn't work
If you want to gain weight successfully, you must first understand the reasons for your low weight, so that you can prescribe the right medicine.
Hereditary thinness: If all family members are thin, underweight may be hereditary, and the natural metabolic rate is high, even if they eat too much, they will not get fat.
Environment-driven: Work stress, noisy eating environment and unpalatable food may all affect appetite, leading to insufficient food intake.
Overconsumption: People who spend a lot may also be the reason for being thin.
For every 3,500 calories your body consumes, you gain a pound. For example, if a person who eats 2000 calories a day wants to gain weight, his daily calories will increase to 2500 calories, and he will gain a pound in a week.
2 components do not reduce the lifting heat.
It is not easy to get an extra 500 calories from just one or two foods. Therefore, we should try our best to consume extra calories without changing the amount of food, such as eating bread coated with peanut butter or fruit, adding egg flowers to soup, adding more sugar and milk to milk tea, and adding olive oil or shredded cheese to western salad. Protein should be the main way to increase calories and properly supplement high-quality fat.
But eating more snacks, such as potato chips and soft drinks, can't provide vitamins and minerals, and a lot of fat is easy to produce satiety, which may be counterproductive and affect the appetite for dinner.
Eat less and eat more, always have snacks.
Many underweight people have a small appetite and can't eat much at a meal. Therefore, people who gain weight should eat more to get more calories. Besides three meals, you should eat nutritious snacks or drinks in the afternoon, before going to bed or even before lunch. Busy people, who can't spare time to make nutritious snacks, might as well choose high-nutrition drinks, such as milk and soybean milk. Instead of water and tea. There should be some biscuits, bread and a cup of milk or soybean milk in the office, which is already a nutritious snack.
Drink more high-protein drinks.
Milk is nutritious, contains high-quality protein, and also provides calcium, phosphorus and vitamins. People who gain weight should drink two glasses of milk every day. If you don't like milk, you can eat cheese or cheese. There are also some nutritious milk on the market. Consumers can choose by themselves, but they should read the food label carefully and pay attention to the quantity and the calories provided per cup. At the same time, you can make your own high-energy milk, such as adding extra milk powder to the milk to get extra calories. People with gastrointestinal discomfort may not be able to accept dairy products, and high-calcium soybean milk with sugar can be used instead.
Snacks and drinks suggestions
High nutrition snacks: banana peanut butter sandwich, fruit peanut butter chocolate rack, milk pudding, glutinous sugar water, fresh fruit tofu, fresh fruit cheese.
Highly nutritious drinks: banana milk, chocolate milkshake, calcium-added soybean milk, self-made high-energy milk (fresh milk 1 cup +2 tablespoons skim milk powder), nutritious milk.
5 Drink soup and eat "soup residue"
Most soups in China are low in calories. If you don't eat "soup dregs", the nutritional quality will be even lower. Eating soup before meals may lead to satiety and affect appetite. Therefore, it is not advisable to drink too much soup before meals, and it is best to drink a bowl after meals. People who like to drink soup can make styles that are easy to eat even "soup dregs", such as soup, especially high-protein "soup dregs", such as meat, tofu, eggs and so on.
Suggestions on high nutrition soup
Millet bean curd soup, West Lake beef soup, egg-free lean broth, free cream soup (with low-fat milk).
Muscle exercise helps to gain weight.
Increasing the body's muscle mass, not simply increasing the body's fat, is the ideal fattening. Increase muscle instead of fat, and your body will get stronger and stronger. Simply by increasing food intake without exercise, the body tends to accumulate adipose tissue, not muscle. Therefore, when starting the weight gain plan, we should make a set of exercise plan, especially do more muscle exercises, such as lifting dumbbells, to effectively increase the body muscle mass. In addition, exercise can relieve stress and increase appetite, which is most suitable for people whose appetite is affected by stress.
Finally, in a comfortable environment, playing melodious music and having dinner with relatives and friends will help to stimulate appetite. And this weekend, let go of work and chores, keep a relaxed and happy mood and enjoy the food!
inspire
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.
Dietary diversification
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.
by oneself
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.
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.
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.