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这篇文章的共同创作者是 Zora Degrandpre, ND. Degrandpre是美国华盛顿州温哥华市的一位持证自然疗法医生。她还是美国国立卫生研究院和补充与国家补充和替代医学中心的经费评审员。她于2007年获得了国立自然医学院的自然疗法医生学位。
本文引用了12条参考,详情参见页面底部。
这篇文章已经被读过8,767次。
是不是最近体重减轻得太快太多?又或者天生是瘦削体质?这个时候你一定很想找个方法增加些体重吧?其实,最好的增重方法就是在每天的饮食中增加热量的摄入,同时改变生活习惯,让自己多吃点东西。不过,如果你是不明原因的情况下突然体重减轻,最好去看看医生,因为这有时候会是某些疾病引起的,有时候也和疾病的化疗过程有关。
步骤
- 多摄入蛋白质来促进肌肉生长。如果你的目标是增肌,那你就需要在平时多吃些富含蛋白质的食物,特别是在锻炼后摄入蛋白质,对于增肌尤其有效。瘦肉(鸡肉、瘦猪肉、鱼肉)、鸡蛋、豆类等等都是优质的蛋白质来源,乳酪和坚果类也是不错的选择。[1]
- 添加奶粉。即饮型奶粉可谓是增加日常热量最简便的方法,无论你吃的是砂锅菜还是汤类,都能加入奶粉,只要在烹调的时候加些进去,等它充分溶解就能享用啦。[7]
- 奶粉会让你的菜肴变得更加奶香浓郁,不过1、2汤匙的分量并不会对原本的口感产生太大影响。
- 别忘了定期犒劳自己。想要保持健康的饮食当然无可非议,但是不定时的犒劳下自己,多摄入些热量也是没问题的。当你觉得突然很想吃巧克力了,那就在晚餐后吃一块吧,只是别一发不可收拾就行。[11]广告
- 找到体重下降的原因。如果你想要把减掉的体重重新长回来,你最好先找到当初体重下降的原因。如果你还没看医生,最好去看一看,因为无故的减重有可能是多种疾病的征兆,例如甲状腺功能亢进和糖尿病。[27]
- 感到身体不适时,吃一些疗愈食物。如果你生病了,没什么胃口,这个时候就可以吃些疗愈食物,让你仍然能保持一定的热量摄入。虽说日常生活的饮食应该尽量囊括水果蔬菜等等,但是身体不舒服的时候,吃点你最喜欢的东西才最重要。
- 像土豆泥、通心粉、芝士这种比较清淡的食物就是很好的选择,因为它们既含有一定的热量,又不会给生病中的你造成胃部的负担。
- 当你身体好转时务必摄入全面的营养成分。生病的时候自然只想吃自己喜欢的东西,但是当情况在好转时,请务必摄入足够量的各种维生素和矿物质。[30]
- 确保每一餐都做到膳食平衡,蛋白质、全麦、蔬果缺一不可。鱼类既富含蛋白质,又具有极高的营养价值,还有彩色各异的蔬菜、绿叶菜,以及必不可少的奶制品。
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小提示
- 当你在锻炼时,确保足量的水分补充。
- 如果条件允许,优先选择全麦产品,因为精加工过的食品营养价值很低。
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警告
参考
- ↑ http://www.bbcgoodfood.com/howto/guide/best-sources-protein
- ↑ http://www.webmd.com/diet/how-to-gain-weight?page=2
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/22330017
- ↑ http://www.uccs.edu/Documents/healthcircle/pnc/health-topics/Weight%20Gain.pdf
- ↑ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/weight_and_muscle_gain?open
- ↑ http://www.shape.com/blogs/weight-loss-coach/5-ways-gain-weight-healthy-way
- ↑ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/weight_and_muscle_gain?open
- ↑ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/weight_and_muscle_gain?open
- ↑ http://www.uccs.edu/Documents/healthcircle/pnc/health-topics/Weight%20Gain.pdf
- ↑ http://www.health.harvard.edu/staying-healthy/coconut-oil
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
- ↑ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/weight_and_muscle_gain?open
- ↑ http://www.shape.com/blogs/weight-loss-coach/5-ways-gain-weight-healthy-way
- ↑ http://www.shape.com/blogs/weight-loss-coach/5-ways-gain-weight-healthy-way
- ↑ http://www.shape.com/blogs/weight-loss-coach/5-ways-gain-weight-healthy-way
- ↑ http://www.shape.com/blogs/weight-loss-coach/5-ways-gain-weight-healthy-way
- ↑ http://www.webmd.com/diet/how-to-gain-weight?page=3
- ↑ http://www.shape.com/blogs/weight-loss-coach/5-ways-gain-weight-healthy-way
- ↑ http://www.shape.com/blogs/weight-loss-coach/5-ways-gain-weight-healthy-way
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
- ↑ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/weight_and_muscle_gain?open
- ↑ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/weight_and_muscle_gain?open
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
- ↑ http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
- ↑ http://www.nhs.uk/chq/pages/2302.aspx?categoryid=51&
- ↑ http://www.nhs.uk/chq/pages/2302.aspx?categoryid=51&
- ↑ http://www.cancerresearchuk.org/about-cancer/coping-with-cancer/coping-physically/diet/managing/weight/adding-calories-to-a-soft-diet
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
- ↑ http://www.nhs.uk/chq/pages/2302.aspx?categoryid=51&
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