How to supplement low fat? People who want to lose weight always envy those who can't gain weight no matter how they eat. Some people are thin and eat normally. This kind of person can be said to be envied by people around him. How to make up the following low-shared fat?
How to supplement low fat? How to make up for low body fat?
1, what about low body fat?
Low body fat requires high intake of protein, carbohydrates and fat. You can eat the following foods for conditioning.
1. 1, beef
Speaking of gaining weight, red meat is the best food. It not only contains protein necessary for muscle growth, but also contains natural creatine and rich iron. Try to buy hind leg meat, tenderloin and other parts of cattle, which are high in protein and low in fat.
1.2, dried fruit
Eating one or two handfuls of dried fruits can quickly replenish calories to the body. Dried fruit is smaller than fresh fruit, so half a cup of dried fruit has higher calories than fresh fruit. For example, a cup of raisins contains 200 calories, while a cup of fresh grapes only contains 60 calories.
1.3, milk
Dairy products contain protein, and protein is slow to digest, so it can provide stable amino acids for several hours. A cup of 227g skim milk contains 8g protein, and is also rich in vitamin D and calcium, which are two important components for maintaining bone health, muscle strength and muscle growth.
2. The benefits of low body fat
Fat also has protective and buffering effects on human bones and internal organs. Therefore, people with less fat are more likely to fracture or cause organ damage when they are injured. These are all under extreme conditions and have no influence on normal life.
3. How normal is the body fat rate?
3. 1, the body fat rate of normal adults is 15%~ 18% for men and 25%~28% for women. The body fat rate should be kept within the normal range. If the body fat rate is too high and the weight exceeds 20% of the normal value, it can be regarded as obesity. Obesity means lack of exercise, overnutrition or some diseases of endocrine system, which are often complicated with hypertension, hyperlipidemia, arteriosclerosis, coronary heart disease, diabetes, cholecystitis and other diseases; If the body fat rate is too low, which is lower than the safe lower limit of body fat content, that is, 5% for men and 13%~ 15% for women, it may cause dysfunction.
3.2. How to calculate the body fat rate of women:
Parameter a = waist circumference -cm (waist circumference) x 0.74
Parameter b = (total weight -kg x 0.082)+34.89.
Body fat weight -kg = a-b
Body fat percentage = (total body fat weight ÷ body weight) x 100% In principle, the body fat percentage of women under 30 years old should be below 25%, and over 30 years old should be above 30%.
How to supplement low fat? How can thin people gain weight quickly?
1, drink more milk
Milk is rich in trace elements such as fat, protein, calcium, iron and zinc. People who want to gain weight can drink more milk to supplement their protein and fat. Milk fat in milk is mostly short-chain or medium-chain fatty acids, which are easily absorbed by the human body, and milk also helps to regulate the absorption and digestion function of the stomach, so people who want to gain weight can drink more milk appropriately.
Step 2 keep exercising
Developing good exercise habits can not only help you lose weight, but also help you gain weight. Exercise consumes a lot of energy, thus increasing the body's demand for food, fat and energy. Eating carbohydrates after an hour of exercise can not only supplement the energy consumed by the body, but also lead to obesity if the food intake is greater than the energy demand after exercise.
3. Develop good habits of work and rest
Frequent staying up late and irregular work and rest may lead to poor gastrointestinal absorption function and decreased immunity. Therefore, for people who want to gain weight, ensuring adequate sleep and good sleep quality will help enhance the absorption and digestion ability of the stomach and contribute to better absorption and digestion of nutrients.
4. Changes in diet structure
The most important thing to gain weight quickly in a short time is to eat more and exercise less. Therefore, for people who want to gain weight, they can increase the intake of fat and sugar in their diet, thus increasing the intake of calories. Excessive calories will be converted into fat in the body, which will lead to weight gain.
5, regulate the stomach
In addition to heredity, thin people may mostly be caused by poor spleen and stomach. Therefore, it is very important to replenish the spleen and stomach for people who eat a lot and are not fat. Tonifying the spleen and stomach can be regulated by traditional Chinese medicine, and you can also eat more foods that strengthen the spleen and benefit the stomach, such as yam, lotus seeds and red dates. In addition, people with poor absorption and digestion function can also be conditioned by drinking probiotics.
How to supplement low fat? Method 1: Eat more desserts.
In fact, it is much easier to increase body fat than to solve it. An easier way is to eat more desserts. Because desserts are high in calories, it is easy to accumulate fat in our bodies, then our bmi index will gradually increase.
But this method has a disadvantage, that is, it will not only increase the fat content, but also increase our blood sugar concentration. Once the blood sugar concentration is too high, it is likely to suffer from high blood pressure. Therefore, if you want to safely increase the body's bmi index, you should pay attention to the right amount of desserts. You can have a little dessert after lunch every day.
Method 2: Eat more meat products.
If you want to be thin, you can't eat too much meat, but if you want to increase body fat to improve body bmi, you should eat more meat. But what meat to eat is also selective. Eat less fat, because such meat is too greasy and bad for the stomach. You can eat more fish, beef and chicken. These meats are nutritious and healthy. Eating them regularly can also increase the protein content in the body and help the body to increase muscles.
What are the hazards of low bmi?
Decline of body immunity
If the weight is reduced from normal state to emaciation, the adult's body mass index is lower than 18.5, which will not only affect daily life and work, but also make people feel tired easily, lack physical strength, lower body resistance, poor immunity, weak cold resistance and disease resistance, and easily suffer from various diseases.
Can lead to osteoporosis.
The level of estrogen in women with low bmi is insufficient, and estrogen is a hormone that will affect the combination of calcium and bone, so when this estrogen is insufficient, it will not be able to maintain normal bone density, affect women's bone health, and easily lead to osteoporosis and fractures.
Cause gastroptosis
If bmi is less than 18.5, it means emaciation. However, when people are excessively emaciated, the abdominal wall is slack and the abdominal muscles are weak, which leads to the weakness of the muscles and ligaments that suspend and fix the position of the stomach, and the decrease of abdominal pressure, which reduces the physiological position of the whole stomach and weakens gastric peristalsis, thus causing gastroptosis.
Causing uterine prolapse
Too low bmi means too low weight, which means too little fat in the body, and the health of the uterus is actually inseparable from the protection of enough fat, so people who are too thin are prone to uterine prolapse and even cause some uterine diseases.
Cause infertility
As we all know, a woman's body fat must reach a certain amount to maintain a normal sexual desire level and menstrual cycle, and these two conditions are important indicators of whether a woman can get pregnant normally. Therefore, when the bmi index is too low and the body fat of women is insufficient, the estrogen level and progesterone level will be in the worst state, thus affecting women's fertility.
Moreover, even if a woman is pregnant, the risk of abortion for thin women will be greater than that for normal women, because too thin women are more likely to have some symptoms of pregnancy syndrome such as malnutrition, anemia and nausea, which will lead to abortion.
Lead to gallstones
If the bmi index is too low, due to insufficient calories, the body will naturally burn off the fat in the body tissue, and the cholesterol, calcium, lecithin and other components in the body will also be consumed, making bile secretion sticky, thus forming gallstones.
Causing anemia
"Too thin" and "anemia" seem to be twins. People who are too thin are particularly prone to anemia. Therefore, women whose body mass index is lower than 18.5 should pay more attention to nutrient intake, especially the intake of hematopoietic substances such as iron, folic acid and vitamin B 12.
hypomnesis
The main motivation for brain work comes from fat. If bmi is too low, the intake and storage of fat in the human body are insufficient, and the body's nutrition is insufficient, which will seriously damage brain cells, directly affect memory, and lead to memory decline.