First, regulate the spleen and stomach function?

1, thin people's spleen and stomach (digestion) function is mostly bad, either loss of appetite or poor digestion and absorption function, so eating more will not make the body gain weight. Therefore, people who want to gain weight must first replenish their spleen and stomach.

2. In addition, while regulating the spleen and stomach, you must avoid eating sour and cold foods (including mountain slag, lemon, orange, vinegar, lettuce, kimchi, etc. ), indigestible high-fiber vegetables (such as leeks and celery) and high-fat foods (such as chocolate and fried foods). )! Foods that can tonify the spleen and stomach include lotus seeds, yam, lentils, purple rice, red dates, pork bellies, coix seed and so on. Among them, the most representative foods are Shen Si pork tripe (small intestine) and Chinese yam ribs. ?

3. Chinese medicine says that "thin people have more fires", that is, thin people are mostly yin deficiency with internal heat, which refers to the virtual fire caused by yin deficiency, so the diet should be based on "nourishing yin and clearing heat", and spicy foods such as onions, garlic, peppers, shrimps and crabs should be avoided. This kind of patients are characterized by red tongue, less tongue coating, thin stool, small particles and dry knot, which is caused by spleen deficiency and inability to produce fluid. The digestive juices such as gastric juice, pancreatic juice and saliva mentioned by western medicine belong to the "body fluid" of traditional Chinese medicine. Without digestive juice, it is difficult to digest, absorb and utilize the food eaten in the stomach. Eating a lot of food for such patients will only bring greater burden to the stomach, not to mention gaining weight.

In addition, the common misunderstanding is high-fat food (such as chocolate, fried food, etc. ) are the easiest to gain weight. In fact, people with weak spleen and stomach have poor ability to digest oil, so it is easy to accumulate in the digestive tract, which can neither be digested nor absorbed. It will only increase the burden on the spleen and stomach and make the spleen and stomach weaker. Therefore, if you want to regulate the health of the spleen and stomach, you must completely quit eating such foods and eat more foods that can strengthen the spleen and stomach system. Only when you gain weight can you see the effect.

Two, three meals regularly, no snacks one hour before meals?

Three meals should be regularly scheduled, so that the stomach can develop normal operating habits, and snacks should be avoided one hour before meals, so as not to affect appetite and the intake of dinner. Even if you gain weight, you should take three meals as the main source of nutrition and calorie intake. If you want to strengthen the effect of fattening, you can consider adding two more meals between three meals. As for the food content, it is better to eat foods with low fat, protein and high starch content, such as drupes and natural grains with light taste, and eat less junk food, so as not to increase the burden on the stomach rather than gain weight!

Third, rationally allocate the intake ratio of three meals?

1, breakfast is very important, because breakfast is the first meal after dinner yesterday, so the proportion of food intake can't be handled casually. In principle, the proportion of three meals should be similar, and its distribution ratio should be:?

2. Breakfast accounts for 25-30% of the total calorie intake in the whole day; ?

3. Lunch accounts for 30 ~ 35% of the total calorie intake in the whole day; ?

4. Dinner accounts for 25 ~ 30% of the total calorie intake. ?

Fourth, the three meals are rich and varied, and the nutrition is balanced.

To ensure a balanced intake of nutrients, the best way is to take rice as the staple food, which can be matched with five kinds of foods such as fish, meat, vegetables and beans. Therefore, this kind of eating habit is definitely superior to the western-style diet. People who like to eat only sandwiches and hamburgers should correct your eating habits quickly.

Fifth, moderately increase fat intake?

1 As mentioned above, "thin people get more internal heat", so eating fried food not only can't get the fat needed by the human body, but also will add fuel to the fire, and it will hinder the secretion of gastric acid and cause a burden to the stomach. ?

2, cream, pork belly are good choices, as long as it does not cause indigestion symptoms such as diarrhea or bloating, it is suitable for intake, and the water that wants to gain weight should be carefully ingested. ?

6. Eat more mineral "zinc"?

1, the mineral "zinc" can promote hormone secretion, promote human development and enhance the function of sexual organs. It can stimulate our taste organs and make rice more delicious. ?

2. "Zinc" is widely found in milk, lean meat, oysters, clams, mushrooms, pumpkin seeds, beans, walnuts and other foods. In addition to zinc, oysters also have hormone promoting substances that can help breast enhancement, and thin people can eat more! ?

7. Don't drink soup or drinks while eating?

Soup or beverage will dilute gastric acid, destroy the digestive ability of gastrointestinal tract, and also cause abdominal distension, thus affecting food intake. If you want to gain weight, if you have this habit, you should quit this bad habit as soon as possible, and don't make your stomach weaker and weaker! ?

Eight, concentrate on eating?

Multi-task eating often makes people eat too much or do things in a hurry unconsciously, thus reducing the activity ability of digestive organs, leading to insufficient secretion of digestive juice and increasing the burden on gastrointestinal organs. Those who want to gain weight should concentrate on eating! ?

Nine, a small amount of sweets after meals?

Dessert after meals will stimulate insulin secretion and make the dinner you just ate quickly turn into fat, so people who want to gain weight can drink a bowl of red bean soup after meals from today! ?

Don't eat too many midnight snacks?

The common misunderstanding is that eating midnight snack will make you fat. In fact, excessive midnight snack will only damage the function of the spleen and stomach and make the digestive function worse and worse. It is suggested that people who want to gain weight can drink a cup of hot milk with sugar half an hour before going to bed. It can stimulate insulin secretion, accelerate the conversion of protein and sugar into fat, and will not cause the burden on the stomach. People who want to gain weight can try!

Eleven, the fastest meat supplement in winter?

In winter, because of the high calorie consumption, it is particularly easy to be hungry, and the human body is easy to store subcutaneous fat spontaneously, with a large appetite and excellent absorption. As long as the tonic is strengthened, most thin people who want to gain weight can achieve their goals. But if you don't eat or drink, you will overwork your stomach, which will not only fail to achieve the purpose of raising meat, but will hurt your vitality! ?

Twelve, don't eat cold food?

"Thin people have more fires", so they especially like to eat cold food. However, after cold food enters the human body, it will cause the emergency contraction of the stomach and intestines, and the food will stagnate, which will easily lead to abdominal distension and stomach pain. People with weak spleen and stomach may also have diarrhea. Therefore, people who like to eat cold food should quit this bad habit as soon as possible, so as not to cause obstacles to peripheral circulation and other chronic diseases such as cold hands and feet and premature aging. If you try to eat quickly, what you lose is your health! ?

Thirteen, get enough sleep?

If you want to gain weight or grow taller, you must fully grasp the sleep period, because adequate sleep can improve the synthesis and utilization of body fat and protein. Therefore, people who have the habit of staying up late, if they want to gain weight, must first adjust their biological clocks and go to bed early so that adequate sleep can help them gain weight.

Fourteen, moderate exercise?

Moderate exercise can strengthen the body's metabolism, promote appetite and make your appetite open; However, most thin people have spleen deficiency and fire, and spleen deficiency cannot produce fluid. Too intense exercise will aggravate the phenomenon of insufficient body fluids, make you thirsty and angry, but you have no appetite at all. Therefore, people who want to gain weight should exercise moderately, and don't think that strenuous exercise has an appetite. This is a wrong concept.

Expand data and gain weight healthily and quickly;

1, the human body must meet two conditions to gain weight healthily. First of all, you must consume an extra 500 kilocalories a day. When the human body consumes more calories than it does, it can have extra calories for the growth of muscle and adipose tissue. Studies have shown that under the condition of constant weight, intake and consumption of calories are equal. At this time, on the basis of the same diet and consumption, the extra intake of 3500 kilocalories can increase the body weight by about 1kg. The scientific and healthy way to gain weight is to distribute the extra 3500 kilocalories to 1 week, that is, supplement 500 kilocalories every day, and control the weight gain to 1 kg.

2. Secondly, the distribution of calorie intake must be scientific. The calorie intake of human body mainly comes from protein, carbohydrate and fat, all of which can produce calories, but they cannot replace each other, otherwise it will be harmful to health: too much carbohydrate and too little fat will increase the burden on the stomach; If there is too much fat and too little carbohydrate, it may cause obesity and cardiovascular and cerebrovascular diseases; For example, if there are too few protein, the growth and development will be inhibited, and the body's resistance will decrease ... Therefore, their intake must be in a scientific proportion: about 50%~60% of the calories consumed by the human body should come from carbohydrates, about 20% from protein, and the rest from fat. Only in this proportion can we gain weight, feel strong and improve our physical condition.

3. Therefore, increasing calorie intake does not mean that you can eat and drink without fear, nor can you eat any snacks casually, because the goal is to increase your "weight"-feel firm, and avoid foods with high fat content, such as fried food, fat meat and sweets.

Reference source Baidu Encyclopedia-fattening