1, thin man fattening recipe
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. A high-protein and high-calorie diet is the only way to gain weight.
Eat more carbohydrates, pasta is the most useful, in addition, high-protein food, vegetables and fruits can not be less.
On weekdays, never leave those healthy snacks, such as peanuts and butterscotch.
Eat more foods rich in fat and carbohydrates (starch, sugar, etc.). ), and 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 chickens, ducks, fish and sheep to eat. In addition, fish is easy to digest and absorb.
④ Concentrated protein and high-calorie foods, such as heavy cheesecake, small cakes, small cakes, white toast, steamed bread, rice, sweet potato, taro, pumpkin, etc. , can gain weight.
When cooking, you can use glutinous rice, soup or thick soup, or add some maltodextrin (commonly known as corn hydrolyzed starch, which can be directly added to food) to increase calorie intake. It's also a good idea to drink some juice after drinking beer.
Generally speaking, if men are thin, it may be caused by low spleen and stomach function and insufficient qi and blood. If you find yourself in such a situation, you should first consider whether you have some diseases, such as thyroid, diabetes, digestive system diseases and so on. Only by eliminating the disease can we continue the fattening plan.
2, male diet health care elements
1, eat a certain amount of chromium.
Chromium contributes to the metabolism of swollen cholesterol. Enhance the endurance of the body, in addition, under certain physical conditions, it can also promote muscle formation and avoid excess fat. Middle-aged men can't consume 50 micrograms of chromium a day. It is difficult to get such a large amount of chromium from food, so it is recommended that men take pharmaceutical preparations containing chromium (such as vitamins and minerals) or drink beer koji.
2. Eat foods rich in plant fiber.
Plant fiber itself is not food, and the small intestine cannot be completely absorbed into the large intestine. Its main function is to accelerate intestinal peristalsis, lower cholesterol and some bile salts, lower glucose and fatty acids in the blood, and lower blood pressure. In addition, it can eliminate some carcinogens and avoid diseases. Some people will feel full after eating food rich in plant fiber. Don't worry about accumulating excess calories, so it also has the effect of losing weight. It is recommended that men consume 18-20g plant fiber per meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
3. Eat foods containing magnesium.
Studies have shown that magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. In order to get enough magnesium, men should eat two bowls of oatmeal with milk and a banana for breakfast. Foods containing more magnesium include soybeans, baked potatoes, walnut oatmeal, macaroni, leafy vegetables and seafood.
4. eat foods containing vitamin a.
Vitamin A plays a considerable role in human body. Experiments show that vitamin A can improve people's immunity and prevent and protect people's eyesight. But eating too much is harmful to your health. Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupes and so on.
5. eat foods containing vitamin B6.
Vitamin B6 helps to improve people's immunity. Recent research shows that vitamin B6 can prevent kidney calculi. Men need 2 mg of vitamin B6 every day, which is equivalent to 2 bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados and bananas.
6. eat more foods containing vitamin C.
The main function of vitamin C is to improve people's immunity, prevent heart disease, stroke and cataract, protect teeth and gums, help wounds heal, fight asthma and treat male infertility. In addition, taking vitamin C on time can delay the aging process. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. Vitamin C drugs are safe and can be taken by anyone. American experts believe that the optimal dose of vitamin C per person per day should be 200-300 micrograms, with a minimum of 60 micrograms. Half a glass of fresh orange juice can meet the minimum amount of vitamin C per person per day. In addition, drinking half a glass of orange juice every day can prevent it. People who smoke should eat more vitamin C.
7. eat more foods containing vitamin e.
Vitamin E is an indispensable trace element for human body. Its main functions are: lowering cholesterol, removing garbage from the body and preventing cataracts. Peanut is rich in vitamin E, but it is difficult for people to get enough vitamin E from these foods. Therefore, it is recommended that men take 10 microgram of vitamin E every day.
8. Eat foods containing zinc.
Zinc can ensure men's sexual ability and treat impotence. In addition, it also helps to improve the body's disease resistance. It is recommended that men consume 15 micrograms of zinc per person every day, especially for men who exercise heavily. In general, men only need to take 2/3 of this amount. However, the daily consumption of zinc should not exceed 15 micrograms, because excessive intake of zinc will affect the functions of other substances in the body. 120g lean meat contains 7.5 micrograms of zinc. In addition, the zinc content in turkey, seafood and soybeans is also high.
9. Drink water in moderation.
No cell in the human body can lack water, and 60-65% of the adult body is water. Liver, brain and skin contain 70% water, bones contain 45% water and blood contains 80% water. All physiological processes in the human body are inseparable from boiling water and various water-soluble substances. If men want to keep fit muscles, they must drink enough water, because there is three times more water in muscles than in fat. Water plays a role in lubricating all bones and joints of human body. It can also regulate body temperature and provide needed minerals for various organs of the human body. Men of medium height must drink 8 glasses of water every day. People who do a lot of exercise need more water.