I want to let myself grow some meat.
Thin people must see!
I want to let myself grow some meat.
The thin people also have troubles. They may say that they don’t eat fat, and hope to eat something to gain weight.
So, what exactly is the weight?
What are the common causes of underweight?
How to increase weight through reasonable diet?
First, what is the weight?
Like obesity, underweight is also a sub-health that is caused by abnormal energy metabolism in the body.
For adults 18 years of age and older, the body mass index (BMI) is 18.
9 is normal and below 18.
5 is underweight.
BMI is calculated by dividing body weight (kg) by the square of height (m), ie BMI = weight (kg) / square of height (m2).
Of course, the results of BMI do not reflect the body’s muscle content and are generally used to estimate body fat content.
Underweight affects the development of the body and intelligence of minors, affects the physical fitness of adults, and is also associated with low immunity, irregular menstruation or amenorrhea, osteoporosis, anemia, depression and so on.
Second, the common causes of underweight due to common causes of underweight include inadequate food intake, food digestion, absorption and utilization disorders, hypermetabolism and nutritional loss.
People who are underweight usually look thin, and weight loss can be divided into simple weight loss and secondary weight loss.
The former does not have a clear endocrine disease, and the factors that cause it include congenital inheritance, and acquired diet, lifestyle and psychology; and caused by organic factors such as the nervous system or endocrine system.
Specific factors such as: congenital factors: such as high metabolic level, low digestion and absorption capacity; acquired factors: such as too little absorption, excessive physical energy consumption, lack of sleep, irregular life, excessive fatigue, mental stress, etc.; pathological factors: such as diabetes, hyperthyroidism, depression, anorexia nervosa, celiac disease, chronic liver disease, chronic adrenal insufficiency, anterior pituitary dysfunction, infection, malignant tumors, etc.
If you find yourself underweight, especially if you don’t lose weight, you should check to see if you are suffering from the potential effects of certain diseases.
After excluding these pathological factors, the weight-increasing plan is implemented, for example, by adjusting the diet and exercising properly to help alleviate the problem of underweight.
Third, how to increase weight through a reasonable diet?
Preferred foods for weight gain Some people think that weight gain is to eat more high-sugar and high-sorghum foods, such as braised pork, cream cake, cola and so on.
In fact, eating such high-energy foods in large quantities is likely to increase weight in a short period of time, but the increase is mainly in sputum, not muscle, and it leads to excessive obesity.
Whether it is aesthetic or health, it is not what we want.
It is recommended to give priority to some foods with high nutrient density and high transition, and the food is best to have a low satiety and easy to digest and absorb.
Common high-metabolism foods suitable for weight gain such as: 1 nuts: walnuts, almonds, pine nuts, peanuts, etc.; 2 milk: whole milk, full-fat yogurt, cheese, butter, etc.; 3 meat: chicken,Beef, pork, animal offal, fish, etc.; 4 fruits: bananas, raisins, red dates, dried blueberries, etc.; 5 gluten beans: oats, wheat germ, flour rice, millet, sweet potatoes, potatoes, red beans, etc.;Class: olive oil, linseed oil, avocado, etc.
Of course, foods such as avocado and oatmeal are more full-salt and more difficult to eat.
If you want to gain weight, you should find a way to let yourself eat more.
If the appetite is not very good, you can work hard on cooking, such as making the food soft and avoiding hard and difficult to digest, such as eating cooked vegetables instead of raw vegetables, or adding onions, garlic, pepper, pepper, etc. to the food.Appetite seasonings, etc.
Variety of foods, reasonable mix In order to ensure the comprehensive and balanced nutrition during weight loss, we should try to achieve a small amount of food.
Every day, you should eat cereals, beans, poultry, eggs, milk, soybeans, nuts, vegetables, fruits, and algae.
Moreover, there are at least 15 kinds of varieties of food raw materials per day, and 20-30 kinds are most desirable.
In terms of collocation, the meal requires protein, protein and traces of the three major nutrients, and the meal can be carbonated with protein, or added with a small amount of mix.
Three types of food mix: breakfast: cereal potato mixed beans + eggs + milk + vegetables; lunch / dinner: cereal potato mixed beans + fish and shrimp meat and poultry meat + soybeans + vegetables; plus food: potatoMixed beans/yogurt/nut seeds/eggs/fruits, etc.
In addition, you should also pay attention to the reasonable mix of food: such as staple foods based on cereals, thick and thin, such as miscellaneous grains porridge (rough rice, black rice, red beans, mung beans, yam, etc.), red bean rice, purple potato taro, etc.;A variety of vegetables, such as green cauliflower, carrots, purple cabbage and other colors; foods are often exchanged in the same category, such as lean pork can be exchanged with the same amount of chicken, duck, cattle, sheep, etc., fish and shrimp, crabWhen the aquatic products are exchanged, the milk can be exchanged with yogurt, milk powder, cheese and the like. 3.
Appropriate increase in daily food intake For those who need to gain weight, you can increase the 300-500 kcal on the basis of the normal energy required for your body every day, or add more.
For example, a man usually absorbs 2,400 calories per day, and increases to 2,800 calories per day when he gains weight. He can increase from 7 to 2 staples per day to 9 or 2; the soybeans are 0.
8 two manifestations 1 two; aquatic products from 1.
5 two increased to 2 two; vegetables, fruits are increased to 1 kg each day.
Meat, milk, eggs and cooking oil can be maintained at the original one.
5 two, 6 two, one two, zero.
6 two unchanged.
Specifically, by increasing the number of meals, increasing appetite, and making the foods delicious and delicious, the styles are varied, and appropriate medications that help digestion and absorption are used to increase the daily intake of food.
All in all, weight gain needs to be sustained, except for foods that are easy to digest and absorb by prioritizing high-transformation, foods that are trying to be delicious, varied varieties, increased appetite, and increased meals to increase food intake.Do some weight-bearing strength training, and ensure adequate sleep, good mood, appropriate pressure and smoking cessation.
If you suspect that the pathological factors lead to underweight, you should seek medical treatment promptly.