Hi, I'm Sara, Pingkang Preferred Registered Dietitian:
Weight is really uncontrollable, some people can't lose weight, some people can't go up.
If you are fat, you are worried that you are three high, and if you are too thin, you are afraid that you will be malnourished and have poor resistance.
Being underweight can lead to a range of health problems, such as:
1.to tiredness, frequent illness, hair loss, **dryness, etc.
2.Affects fertility, and the body shuts down non-essential fertility functions in order to maintain functioning.
3.Impairs immune function and increases the risk of infection.
4.Increase the occurrence of osteoporosis, fractures, etc.
5.Causes dysfunction of the thyroid gland, adrenal glands, etc.
It's possible, but not all.
There are many reasons why thin people don't eat fat.
Heredity: Some people are born with a fast metabolism and consume more than the average person.
Disease: Disease itself is a drain.
Exercise: If you are physically active, you will naturally consume more calories.
Mood: Changes in mood may affect appetite, as well as digestion and absorption.
Some friends who are fat and eager want to take shortcuts by eating spicy strips, potato chips, and donuts.
Eating these "junk foods" will indeed make you gain weight.
But at the same time, it can ruin your health.
Excessive sodium intake – Over time, it can have detrimental effects on blood pressure, kidney function, and more.
Excessive intake of saturated fats, trans fats – increases the risk of cardiovascular disease.
Therefore, gaining weight should also increase energy on the basis of a balanced diet.
Weight gain is the same as **, and the speed is not reached.
The rate of weight gain should be maintained at 1-2 pounds per week.
It is important to start from two aspects: eating and moving.
Carbohydrates provided by staple foods such as rice, noodles, and steamed buns are the main source of energy for daily energy**.
Eat staple foods at every meal and ensure carbohydrate intake.
Remember to have a serving of protein at every meal.
Adequate protein is a guarantee of muscle mass.
Beans (soybeans and soy products), fish, meat, eggs, milk, these high-quality proteins are all OK.
In addition to the main meal, there are a few additional meals: in addition to three meals a day, you can have 2-3 additional meals.
Reference: milk, yogurt + banana, avocado, etc. + plain mixed nuts.
Make a fuss about how to eat, and you can eat more energy in the same bite.
Dairy products and nut butter are very convenient and versatile additions.
For example, eat whole wheat bread, steamed buns, and biscuits with nut butter.
Don't drink porridge at the main meal.
Don't drink too much water and drinks before meals.
It is also not recommended to drink soup before meals.
It is best to eat vegetables when they are cooked.
Eat it in a bigger bowl...
A sensible diet can only increase the amount of high-quality protein and carbohydrate stores in the body.
To turn them into muscles, you need to exercise more.
With strength training, do more strength training + anaerobic exercise.
Such as weight-bearing squats, push-ups, lifting small dumbbells, etc., for about 20 minutes a day.
It helps to build shape, build muscle, and increase appetite.
How to eat a person with a mother's heart, make a good product.
We look forward to continuing to share science and health knowledge with you in the next part.