1, the disadvantage of being too thin
First: the disadvantage of being too thin is osteoporosis.
A recent survey in the United States found that the incidence of hip fracture in thin women was 1 times higher than that in women with standard weight. This is also because people who are too thin have insufficient estrogen levels, which affects the combination of calcium and bone and cannot maintain normal bone density, so they are prone to osteoporosis and fractures.
Second: the disadvantage of memory loss is too thin.
The main motivation for brain work comes from fat. Eating too little, the body's fat intake and storage are insufficient, and the body lacks nutrition. This lack of nutrition seriously damages brain cells, which will directly affect memory and make people forget more and more.
Third: the disadvantage of being too thin is hair loss.
Too thin people have insufficient supply of body fat and protein, so their hair frequently falls off and their hair color gradually loses its luster.
Fourth: Anemia is the disadvantage of being too thin.
Unbalanced nutrient intake leads to insufficient intake of hematopoietic substances such as iron, folic acid and vitamin B 12. Because of eating less, the basal metabolic rate is lower than that of ordinary people, so the gastrointestinal movement is slow and the gastric acid secretion is less, which affects the absorption of nutrients. These are the main causes of anemia.
Fifth: The disadvantage of being too thin is gastroptosis.
Women who can't eat always feel loss of appetite, flatulence and pain, which is probably a sign of gastroptosis.
Sixth: Uterine prolapse is too thin.
Without enough fat protection, the uterus is easy to sag from its normal position, even out of the female private parts, forming uterine prolapse.
Faced with the potential threats of many diseases, doctors remind the majority of thin friends to pay attention to their own health in advance and gain weight appropriately.
2, fattening food
1. Homemade protein milkshake
Drinking homemade protein milkshake is not only nutritious, but also can gain weight quickly. It's best to make your own smoothies, because what you sell outside is often polysaccharide, which lacks nutrition. Can be mixed with milk to drink, chocolate banana nut milkshake, hazelnut chocolate milkshake, vanilla blueberry milkshake and so on are also very delicious. These juices provide about 400-600 calories, and also contain a lot of protein and important vitamins and minerals.
2. Milk
Milk has always been considered as a necessity to gain weight or muscle. It provides a moderate proportion of protein, carbohydrates and fat, and is also rich in minerals such as vitamins and calcium. For people who want to gain more muscle, milk is a good source of protein, which can provide casein and whey protein to help people gain more muscle.
3. Rice
Rice is a cheap, effective and fattening carbohydrate. 1 bowl of rice (165g) provides 190 calories.
This means that you can easily get a lot of carbohydrates and calories just by eating a bowl of rice. However, it is not recommended to prepare rice for a week and then mix it with other foods because it may contain arsenic and phytic acid. Arsenic is toxic to metals, and phytic acid will reduce the body's absorption of zinc and iron. Some rice is rich in arsenic, so it is necessary to choose the kind of rice reasonably.
4. Nuts and nut oil
A small almond contains more than 7 grams of protein and healthy fat 18 grams. Such a high calorie, just as a snack, can quickly provide heat for the body. Nuts can also be added to various snacks or dishes such as fruit juice and yogurt.
5. Red meat
Red meat may be the best food to promote muscle growth. For example, every 6 ounces of steak contains about 3 grams of leucine. Leucine is the key to stimulate muscle protein synthesis, protein. In addition, red meat is rich in creatine and high in calories, so red meat may be the most helpful substance to increase muscles in the world.
6. Potato and starch products
Potatoes and other starchy foods are cheap and accessible sources of healthy starchy carbohydrates. People should try to eat the following foods: quinoa, oats, corn, buckwheat, potatoes, sweet potatoes, pumpkins and beans. It not only helps to gain weight, but also helps to gain muscle. In addition, it can enrich intestinal bacteria.
7. Salmon and oily fish
Salmon and oily fish are important sources of protein and healthy fat. 170g of salmon meat can provide 350 calories, 4g of omega-3 fatty acids and 34g of high-quality protein, which helps to gain muscle and weight.
8. protein supplement
Athletes and bodybuilders who want to gain weight often choose protein supplements. Whey protein supplement is a good choice to gain weight, and the effect is better with strength training. Some people think that whey protein is unhealthy, but some studies have confirmed that whey protein can improve health and reduce the risk of illness.
9. dried fruit
Dried fruit is a high-calorie snack, which can also provide antioxidants and micronutrients. It tastes good, too, rich in cellulose, vitamins and minerals. People who want to gain weight can choose dried fruits and milkshakes to eat together.
10. Whole wheat bread
Whole wheat bread is a good source of carbohydrates, and the combination of eggs, meat and cheese has a better fattening effect.
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Avocados are rich in healthy fat. Compared with other fruits, avocados provide high calories. 200 grams of avocado provides 322 calories, 29 grams of fat and 17 grams of cellulose. Avocado is also rich in vitamins and minerals, which is an excellent choice for fattening.