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饮食养生:怎么吃才能长胖

那么,瘦人怎么吃才能长胖呢?下面几个方法希望能帮助到你。

So, how can thin people eat to gain weight? I hope the following methods can help you.

青少年由于热量需求量大,代谢旺盛,故首先要保证充足的热量供应。

Because of the large demand for heat and the exuberant metabolism, teenagers should first ensure adequate heat supply.

那么一个体重60kg的男士,要想增重每天的热量摄入至少要达到3000千卡。

So a man with a weight of 60kg, in order to gain weight, the daily calorie intake should reach at least 3000 kcal.

由于人体摄入的热量主要来自主食(如米、面)和脂肪、蛋白质,因此应首先吃好三顿正餐。

As the body's intake of calories mainly comes from staple food (such as rice, noodles) and fat, protein, so we should first eat three meals.

比如做菜时放些土豆,一方面摄入碳水化合物的总量提高,另一方面营养也更丰富。

For example, when cooking potatoes, on the one hand, the total amount of carbohydrate intake increases, on the other hand, nutrition is also more abundant.

杂粮糊、面包、酸奶以及少许葡萄干和大枣都是加餐的不错选择。

Cereal paste, bread, yogurt and a little raisin and jujube are good choices for meals.

4、少食多餐很多想要增肥的朋友拼命的吃东西,感觉效果也不明显,反而常常会搞得肚子不舒服,胃胀胃痛腹泻等等,在这里我建议大家不需要吃太多,还是平时的量,但是我们有条件的话,可以多吃几餐,除了早餐、午饭、晚饭之外,还可以加上下午的点心,和睡前一小时的夜宵。

4. Eat less and have more meals. Many friends who want to gain weight try their best to eat, and feel that the effect is not obvious. On the contrary, they often cause stomach discomfort, bloating, stomachache, diarrhea and so on. Here, I suggest that you don't need to eat too much, but if we have the conditions, we can eat more meals. In addition to breakfast, lunch and dinner, we can also add afternoon snacks and snacks An hour before bed.

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