How to gain weight healthily

In daily life, obesity is a very annoying thing, and being too thin is also very annoying. Being thin will easily lead to poor physical condition, low immunity, and susceptibility to illness. Long-term inability to gain weight may also be caused by poor gastrointestinal absorption. There are many ways to gain weight healthily. First of all, you need to pay attention to a reasonable diet and rest, and pay more attention to physical exercise.

How to gain weight healthily?

To gain weight, eat small meals frequently, but don't increase the amount of each meal. Because thin people usually have weak gastrointestinal function, eating too much in one meal often cannot be effectively absorbed, but instead increases the burden on the gastrointestinal tract and causes indigestion. You can change the number of meals per day to 4 to 5 meals.

The food should be easy to digest, high in protein and high in calories, and the intake of various nutrients should be gradually increased in a step-by-step manner, such as chicken, fish fillets, green vegetables, sea cucumbers, butter, cream, etc. Eat what you want to stimulate your appetite. In the early stages of a "weight gain" plan, you can choose some dishes you want to eat to stimulate your appetite, which has been sluggish for a long time. It is recommended to buy a few special cookbooks with beautiful pictures and keep making different kinds of delicious food in different ways.

Healthy ways to gain weight

If necessary, you can supplement appropriate amounts of vitamins and trace elements; or take some Chinese patent medicines that regulate the spleen and stomach, such as Hawthorn Pills, Cinnabar Yangwei Pills, etc. Don't eat too much at night, otherwise it will increase the burden on the stomach.

Pay attention to controlling fat intake. This will not cause weight gain but will instead cause diseases such as coronary heart disease, seriously affecting the body's absorption and utilization of various nutrients.

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When choosing raw materials, we should pay attention to the selection and combination ratio of the three major nutrients, namely protein, fat and carbohydrates, which are the three indispensable food nutrients for humans. Experiments have shown that for a healthy thin person, 60% of the total daily energy intake should come from carbohydrates, 15% from protein, and 25% from fat.

The choice of protein should be based on complete protein as much as possible, and animal protein is best. Because animal protein is similar to human protein in composition, its absorption rate is higher than that of plant protein. Although soy protein is also a complete protein, it contains a certain amount of soy isoflavones, which have effects similar to female estrogen and are also called "phytoestrogen."

For those who want to gain weight, it will hinder the secretion of male hormones that help muscle growth and is not suitable for them. Other types of plant protein, due to the limited types of essential amino acids they contain, require multiple combinations to achieve the purpose of protein supplementation. In this way, the utilization efficiency of other substances will be reduced, so those who want to gain weight should eat more animal protein. The choice of carbohydrates is also very critical.

Among the three major heat sources, carbohydrates contribute the most, and the energy they provide accounts for about 2/3 of the energy needed by the human body. In addition to providing the necessary calorie intake for the human body, it is also the main material for human protein synthesis, such as the formation of cell membranes.

However, based on the objective physiological need of thin people to gain weight, it is best to focus on starch polysaccharides when choosing carbohydrates. In three types of carbon

Among hydrated compounds, monosaccharides have the highest utilization rate and can be directly absorbed by the human body without digestion, followed by disaccharides.

Starch is our daily staple food, including rice and white flour. Its main components are broken down into monosaccharides after being hydrolyzed by enzymes in the human body. Starch is a high molecular compound, while sucrose is a bimolecular compound, so sucrose is easier to be digested and absorbed by the human body than starch. Generally speaking, sucrose can enter the blood within 10 minutes after being ingested by the human body. If you want to gain weight, you cannot just rely on growing muscles. A certain amount of subcutaneous fat and intermuscular fat is also needed.

In addition to glycogen being converted into fat, directly consuming fat-rich foods, such as vegetable oil, walnuts, pine nuts, etc., can help absorb and accumulate fat. For the sake of human health, it is recommended to consume more foods rich in unsaturated fatty acids, such as most vegetable oils and deep-sea fish fats, which can not only make you fat but also have health-care effects. Also pay attention to the cooking method.