1, improve the digestive system
It is recommended that malabsorption type people first go to see a gastroenterologist to improve digestion and absorption as soon as possible. The cooking of food on weekdays is soft and warm. You can drink some grains and potatoes made into a paste with a soymilk machine, such as yam millet brown rice paste, purple glutinous rice lotus seed sesame paste, etc., instead of white rice porridge.
2, take enough calories
And weight loss is the opposite, people who want to gain weight must take more calories than consumed, the excess calories can be used for the growth of muscle and fat tissue. In general, men consume about 2,000 calories per day and women about 1,800 calories per day. If you are a regular exerciser, you will consume an additional 300-500 calories per day, which means that if you are a regular exerciser, you will have to consume about 3,000 calories per day for men and 2,800 calories per day for women, in order to have a concrete effect on weight gain.
3, a reasonable choice of food
The Chinese medicine believes that people who are thin mostly belong to the yin deficiency and hot body. Wasting people's diet is best to nourish yin and clear heat, daily diet in addition to the selection of animal protein-rich foods, you can eat more soy products, vegetables and fruits and so on. Moderately choose to eat other foods that are cool in nature, such as black fungus, mushrooms, bitter melon, etc.
Weekdays to mouth is not away from those healthy snacks, such as peanuts, milk sugar, etc., drink beer and then drink some fruit juice is also a good idea. Fattening can consider milk, almonds, sesame seeds, cashews and other foods, you can add almond and sesame seeds powder to milk to drink.
4, more exercise
Only eat not practice weight gain increase are fat, exercise to increase muscle, is more beneficial to health weight gain. However, it is important to note that running, square dancing, aerobics, ball games and other aerobic sports that consume a lot of energy can lose weight, can not gain weight.
The exercise of those who want to gain weight, "weight training" as the main way, rather than weight loss people emphasize "aerobic exercise". This is because "aerobic exercise" promotes energy expenditure, while "weight training" is used to increase the proportion of muscle.
Expanded:
Muscle gain
Then you can make some changes to some of the food that you usually take, and the most important thing is that you usually eat the staple food, and the main thing is that the staple food that you usually eat is more like rice and steamed buns, and then this type of food is called carbohydrates. In the professional field is called carbohydrates. Carbohydrates belong to the slow carbon, for the body's sense of satiety will be relatively high, and the digestive speed will be relatively slow.
If you want to gain weight, then you can usually consume more noodles, in fact, pasta food, their carbohydrate ratio is relatively low, but the digestion and absorption rate will be much higher than the former, so if you take a long time to take the pasta food, then the weight will grow relatively fast.
Of course, in the weight gain should be more growth is the muscle content, not just fat, if you want to gain weight at the same time muscle content is also increased at the same time, usually in addition to carbohydrates, but also need to have more protein intake, for example, such as some of the red meat food, fish and shrimp, as well as chicken breasts, this kind of food can be, of course, want to increase the muscle content can not be separated from the fitness exercise, in addition to diet, but also need to step out of the way to make a good job. The first thing that you need to do is to take a step back in time, in addition to your diet.
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