Ten tips for gaining weight
First, sleep is very important. You should have eight to nine hours of sleep every day. Don't stay up late.
Second, don't stand when you can sit, and don't walk when you can ride. Of course, you should get up and exercise properly after sitting for a long time.
Third, we should keep a peaceful mind, avoid being nervous and reduce the consumption of heat energy in the body.
Fourth, don't let your stomach go hungry. When you feel hungry, you should eat more food rich in protein, sugar and fat.
Five, you can eat a piece of digestive enzyme before meals, which helps to absorb nutrients.
Six, do high-intensity exercise several times a week, and increase the calories of 100 to 200 kcal in the diet every day, which may increase the weight by 0.5 kg per week.
Except some housework and work and study, try to avoid taking part in activities that require a lot of physical strength for a long time, which will slow down metabolism.
Eight, develop good habits, don't smoke, don't drink spirits.
9. Don't do strenuous exercise within 20 minutes before meals.
Keep a good attitude, stick to your fattening plan, persevere and persevere.
Daily fattening
Ensure high quality sleep. Sleep is an important period for the formation of human energy, and it is also an active period for secreting "growth hormone" to promote muscle growth. Therefore, ensuring the quality of sleep at night is a prelude to building a burly figure.
Drinking a glass of milk before going to bed can soothe the nerves and help sleep; After going to bed, you can take a few deep breaths slowly, so that the chaotic and active thinking in your brain gradually becomes calm. However, I want to remind you that emaciated physique is mostly a gastrointestinal problem. Therefore, in the selection of milk, milk must be heated before drinking, so as not to cause serious flatulence in the stomach and affect the fattening effect. In addition, taking a hot bath or soaking feet with hot water before going to bed can also relieve drowsiness and help you fall asleep smoothly.
Pay attention to oral health. Teeth and mouth are the first level of food digestion, and in the process of "gaining weight", you should pay more attention to your oral hygiene because of the increase in the number of meals, and you must brush your teeth and rinse your mouth more frequently than usual.
You might as well hang out with friends who love to eat, have lunch and dinner together, attend banquets or picnics; It not only relaxes the mood, promotes communication and friendship, but also achieves the goal of "fattening", which can be described as killing two birds with one stone.
Recording your daily diet, exercise, mood changes and weight changes will help you to know the implementation of the plan in time, analyze the effect of gaining weight and make some random adjustments.
China nutrition expert Ke Xiao Min often makes weight gain plans for women who are too slim in diet. However, it should be noted that this scheme is only suitable for people who have no symptoms of "three highs" in a short period of time to help them regulate their endocrine. First of all, if you want to gain weight, you can drink soup after meals. You can put some meat slices in the soup to increase your calorie intake.
Breakfast can be eaten: millet porridge, fried eggs, fried steamed bread slices, bean paste buns, jam buns, sauce beef, milk and so on.
Lunch can be eaten: rice, noodles, hamburgers, sliced meat, braised pork, roast duck, fried vegetables, cold tomatoes and so on.
Dinner can be eaten: thick porridge, meat buns, lean meat stir-fry and so on.
During each meal, you can also eat some potato chips and cakes to supplement calories.
Fattening folk prescription
Content introduction
Beat two eggs in a bowl, add one tablespoon of raw tomato juice and appropriate amount of sugar, and cook with the same amount of boiling water until half-cooked. Eat once a day, eat on an empty stomach in the morning, and you will gradually gain weight after eating for a month. Very effective, (raw eggs will be very fishy). Astragalus membranaceus soaked in water to make tea. Drink honey before going to bed every night.
The secret recipe of Chinese medicine fattening 13:
Benefit Fang yi
Ingredients: fresh yam 500g, almond 390g, milk1500g.
Usage: peeled yam, washed and cut into small pieces;
Soak almond in water, peel off the tip and take kernel, grind into fine powder, add milk and stir well, and filter to get juice. Then put the yam in a bowl, pour in almond milk and steam it until it is cooked. Take it on an empty stomach every morning and evening 1 time. 65438+ 0-2 spoons each time, with warm wine.
Efficacy: invigorating spleen and kidney, nourishing and fattening. Suitable for thinness.
Liang Fang R.
Ingredients: Almond (soaked and peeled) is not limited.
Usage: After mashing almonds, add appropriate amount of water to grind them into almond juice, take appropriate amount of sheep fat, put it in a pot to dissolve, then pour in almond juice and heat it to golden brown with low fire, which looks like a thick paste. Making into marble and pills for storage. Take 1 pill three times a day.
Efficacy: nourishing and fattening. Suitable for thinness.
Liangfangshan
Ingredients: almond 15g, Schisandra chinensis 15g, mutton 500g.
Usage: Wash the tender and plump mutton, cut it into pieces the size of thumb belly, add almonds, Schisandra chinensis, sesame oil and salt, mix well in a bowl, and then steam it in a cage. Take/kloc-0 every few days.
Efficacy: Promote muscle growth and nourish the five internal organs. Suitable for body weight loss.
Liangfang temple
Composition: ginseng 30g, poria cocos 60g, lotus seed 60g, Euryale ferox 60g, lentil 60g, yam 150g.
Usage: Grind Ginseng into fine powder, grind the rest medicinal materials into powder, mix well, add appropriate amount of glutinous rice flour, japonica rice flour and white sugar, mix well with water, make cakes, each cake weighs 15g, and steam in a cage. Take 1 tablet each time, 2-3 times a day.
Efficacy: strengthen the spleen and nourish the stomach, promote muscle growth and gain weight, suitable for the body to lose weight.
Liangjianwu
Composition: 500g raw pear.
Usage: daily 1 dose, three times.
Efficacy: nourishing yin and reducing fire, nourishing blood and nourishing fat. Suitable for people with yin deficiency and excessive fire and emaciation.
Liangfangliu
Composition: 250g of fresh grapes.
Usage: daily 1 dose, taken twice.
Efficacy: benefit qi and double strength, make people fat and healthy. Suitable for emaciation
Liang Fangqi
200 grams of fresh grapes, pears 1 piece.
Usage: Wash the grapes, remove the granules, peel and core the raw pears, cut them into blocks, and squeeze the grapes and raw pears with a juicer. Daily 1 dose, used for tea.
Efficacy: tonify deficiency and strengthen body resistance, benefit qi and increase fat. Suitable for emaciation
Liangfangba
Composition: 2 sweet oranges, lemon juice 15g, and proper amount of honey.
Usage: Wash the sweet orange, cut it in half, juice it with a juicer, add honey and lemon juice and mix well. 65438+ Drink tea 0-2 times a day.
Efficacy: invigorating spleen, appetizing and fattening. Suitable for emaciation
Liangfangjiu
Composition: 250g cantaloupe, apple 1 piece, and proper amount of honey.
Usage: Wash cantaloupe, remove melon seeds, peel and core apples, dice them together, add honey and mix well. 65438+ 0-2 times a day as a snack.
Efficacy: invigorating spleen and appetizing, tonifying deficiency and increasing fat. Suitable for emaciation
stone
Ingredients: jujube 100g.
Usage: Wash red dates and put them in water until they are cooked and soft. Daily 1 dose, taken twice, with soup and dates.
Efficacy: tonifying deficiency, invigorating spleen, benefiting qi and strengthening body. Suitable for thinness.
Formula eleven
Composition: 500 grams of walnut kernel and proper amount of sugar.
Usage: Stir-fry walnut kernel until fragrant, add sugar and use pulverizer powder as fine powder. Take it on an empty stomach twice a day with 2-3 spoonfuls each time.
Efficacy: Bushen Peiyuan. Fattening and moisturizing. Suitable for thinness.
Good prescription 12
Ingredients: black beans 150g.
Usage: Wash black beans, cook over low heat until cooked and crisp, and add seasoning. Daily 1 dose, as a dish.
Efficacy: Bushen Feijian. Suitable for thinness.
Liang Fang Shisan
Composition: pork tenderloin 200g, tender tofu 200g, fresh lotus leaf 2, yellow rice wine 50g, ginger 20g, onion 20g, pepper 1 g, monosodium glutamate 1 g, refined salt 2g, egg 1 g, vegetable oil100g.
Usage: Wash pork tenderloin and cut it into 6 cm long, 2 cm wide, 0. Slice 5 cm thick, cut tender tofu into pieces of the same length, 1 cm thick. Clean ginger and onion, and chop into fine powder; Wash fresh lotus leaves, blanch with boiling water, rinse with cold water, and cut into small pieces 1 1 cm square. Tofu and pork tenderloin slices were marinated with yellow sprinkling, ginger slices, chopped green onion, pepper, monosodium glutamate and refined salt respectively. Take out the yellow eggs, add the bean flour, mix well, wrap the meat slices with lotus leaves, put them in a hot oil pan, pour in vegetable oil, leave a little oil, fry until the meat slices are cooked, and put them on a plate. When eating, open the lotus leaf and sprinkle a little sesame oil. Eat with meals.
Efficacy: benefiting stomach and qi, promoting fluid production and moistening dryness, increasing muscle and moistening skin. Suitable for thin people.
Fattening food editor
Fattening food
They are tomatoes, spinach, hard nuts, broccoli, oats, salmon, garlic, blue strawberries, black tea and red wine.
According to a survey published by the World Health Organization, the Japanese are the oldest people in Asia. This honor is of course attributed to the Japanese habit of advocating low-fat diet, eating more salmon and drinking more green tea. The fat of salmon is omega-3 fatty acid, which belongs to beneficial category. Tea polyphenols in green tea are phytochemicals. Both of them are equally beneficial to the body and help prevent cancer and heart disease.
Oats are rich in soluble fiber, which can effectively reduce blood cholesterol and reduce the chance of arteriosclerosis. Spinach and broccoli are dark green vegetables that can provide folic acid to help red blood cells grow normally. But also contains antioxidants, which have a protective effect and can reduce the chance of getting sick. In addition, tomatoes contain carotene (including beta carotene and lycopene), which also has anti-cancer effect and keeps you healthy.
When it comes to the advantages of hard-shell nuts, of course, unsaturated fatty acids, which are similar to omega-3 fatty acids, help to reduce total cholesterol and low-density lipoprotein cholesterol. In addition, drinking a small amount of red wine helps to reduce the risk of heart disease. Finally, garlic contains phytochemicals (allyl sulfide), which is very helpful to keep healthy.
The above foods, each with its own characteristics, have been selected as the top ten most nutritious foods, and of course they deserve it. However, after synthesizing the above arguments, we can sum up four basic principles that food is good for health.
Scientists believe that there are two great forces in the human body: one is a destructive oxidant, and a large number of oxides produced from the environment can oxidize the plasma membrane in cells and cell membranes, which not only causes damage to the body, but also is a prelude to cancer; Another strength is protective antioxidant, which plays a powerful role in antioxidation, preventing and making up for the damage caused by oxygen free radicals, preventing aging and prolonging human life.
Antioxidants include vitamins C and E that we are familiar with and trace element selenium. Food, especially plant fruits, vegetables and cereals, contains a variety of rich antioxidants to meet the needs of the human body.
In addition to the role of phytochemicals, scientists began to study some elements called phytochemicals many years ago. These phytochemicals exist in natural foods and can prevent cancer and heart disease. Well-known phytochemicals include β carotene, lutein/flavonoids, indigo matrix, isoflavones, lycopene, tea polyphenols and allicin. Different plants contain different amounts of phytochemicals and have different functions in human body. Broccoli contains indigo matrix, which can start the enzyme system, help prevent the DNA in the nucleus from being destroyed and shrink the tumor cells. As for garlic and foreign food? Allicin can enhance immunity and increase the secretion of enzymes, thus cleaning up carcinogens.
Regarding the principle of reducing fat, lipids play an extremely important role in the human body. They can inhibit some diseases, such as preventing and controlling coronary heart disease. This effect is mainly through the subtle effects of different fat molecules. As we all know, omega-3 fatty acids can reduce low density lipoprotein cholesterol (commonly known as bad cholesterol), and can reduce the incidence of coronary heart disease for patients with high blood cholesterol and triglyceride. And fish fat also helps to improve high blood pressure. Another beneficial fat is omega-6 fatty acid, which is found in millet oil, soybean oil and sunflower seeds. By increasing the activity of bad cholesterol receptors, bad cholesterol in the circulatory system can be effectively eliminated. However, some studies have pointed out that too much omega-6 fatty acids, that is, 10% of total calories, can also reduce HDL cholesterol.
Dietary fiber With the appearance of refined food, people take less fiber from food. Dietary fiber can be divided into soluble and insoluble. The former helps to reduce the increase of blood cholesterol, while the latter stimulates the peristalsis of the large intestine and removes waste.
It can be seen that nutritious food has the advantages of antioxidants, phytochemicals, omega fatty acids or fibers. As long as you follow this method, you can naturally find alternative nutritious foods besides the top ten most nutritious foods:
1. People in China and Redmi have been handed down from generation to generation, and rice is their staple food. Generally speaking, Redmi is more nutritious than white rice, because it retains the fiber from rice husk.
2. Oranges Among many kinds of fruits, acidic fruits contain more vitamin C. Today's nutrition has unanimously praised vitamin C as one of the antioxidants:
A. prevent free radicals from damaging cells and reduce aging; B avoid sodium nitrate and sodium nitrite as preservatives from being converted into carcinogenic nitrosamines. It has a great protective effect on cancer patients, especially gastric cancer and esophageal cancer; C. inhibit the oxidation of bad cholesterol, protect cholesterol, and maintain the health of blood vessels and heart.
3. Carrots are rich in phytochemicals-β carotene, which can scavenge free radicals, prevent cell surface oxidation and abnormal changes, and play an anti-cancer role.
4. Soybeans are cheap and good quality, and isoflavones contained in them can produce similar effects to estrogen hormones, lower blood cholesterol, protect the heart and prevent breast cancer, prostate cancer and osteoporosis.
5. Fungi As we all know, fungi are rich in dietary fiber, which can enhance the ability of color plague and help fight cancer. They are recommended foods.
Generally speaking, there are thousands of kinds of food in the world, and each kind of food provides different nutrition and meets different needs, so it has its existence value. Especially in medicine, the knowledge of dietary nutrition is changing with each passing day, and we are constantly seeking new fields. Nutritional food is certainly worth recommending, and others can also be chosen. From a distance, there are more than ten kinds of nutritious foods.