The core of the dietary intervention for thin people to gain weight is to produce sufficient and continuous calorie surplus; and carbohydrates, as the most direct, efficient and economical source of calories for the human body, are the nutritional intake issues that must be paid attention to during the fattening of thin people.
So during the fattening period, what should the carb water eat, how much to eat, how to eat... The core problems of these carb intakes, we will explain to you clearly in this article today.
<h1 class="pgc-h-arrow-right" data-track="6" > First, what to eat during fattening? </h1>
(1): What are the carbohydrate-rich foods?
Carbohydrate-rich foods, the most important is staple food, starchy vegetables and fruits 3 categories, of course, including a variety of free sugars (such as honey, syrup, white sugar, etc.), but it is not recommended for everyone to eat.
Starch is a high-quality carb, and "anti-sugar" should also be adequately ingested
(2): What kind of carb water is good to eat during fattening?
During the period of fattening, the intake of carbohydrates should be based on starch-rich staple foods and vegetables, supplemented by fresh fruits and vegetables rich in sugars. Fruit is limited to consumption, with a recommended daily consumption of 200-350 grams; most of the other dietary carbohydrate gaps are obtained from starchy foods.
Starch-rich staple foods: steamed buns, rice, noodles, oats, corn, potatoes, etc.;
Starch-rich vegetables: potatoes, yams, chestnuts, lotus roots, taro, etc.;
Fruits rich in sugar: apples, citrus, pears, fresh dates, etc.; (among them, lychee, longan is not recommended to eat more, lychee is almost all fructose)
Sugar-rich vegetables: pumpkins, carrots, beets, etc.;
The ratio of carbohydrate energy supply, between 55% and 65%, is the most appropriate
<h1 class="pgc-h-arrow-right" data-track="34" > Second, how much carb water to eat during fattening? </h1>
During the fattening period of thin people, the energy supply ratio of carbohydrates is more appropriate to control between 55% and 65%.
Converted into a simple algorithm, that is, 4-5 grams of carb per kilogram of body weight (light manual labor); medium manual workers, 4.5-6 grams of carb supplementation per kilogram of body weight; heavy manual workers, about 5-6.5 grams of carb per kilogram.
<h1 class="pgc-h-arrow-right" data-track="35" > Third, how to eat carbs during fattening? </h1>
For the sake of physical health and the intake of carbohydrates, I recommend that you follow 3 principles:
(1) A small number of times
In order to keep blood sugar stable and reduce the burden of islet function, it is recommended that you supplement carb water a small amount of time to avoid excessive blood sugar fluctuations. Therefore, it is recommended that during the period of fattening, you can take the form of eating less and eating more meals to supplement carbohydrates.
Sweet and delicious multigrain rice, it is a good choice for thick and thin combinations
(2) Thickness and thin collocation
The diet is too rough, which is not good for the health of the upper gastrointestinal tract; the diet is too fine, which is not good for the health of the lower gastrointestinal tract; the staple food arrangement of ordinary people is generally recommended to account for 30-50% of coarse grains and 50-70% of fine staple foods; and the emaciated people are generally weak because of the weak stomach, it is recommended that coarse grain intake account for 30%, and fine staple foods account for 70%.
(3) Proportion of three meals
The proportion of three meals of carbohydrates is recommended that everyone take: high-carbon water for breakfast, carbon water in Chinese food, and low-carbon water for dinner.
Because of getting up in the morning, the body's glycogen reserves, after a whole night of consumption has been very low, the urgent need to supplement sufficient glycogen to ensure a full day of energy.
Lunch and dinner intervals are longer, and in the afternoon, people's metabolism is the most vigorous, digestion and absorption function reaches the peak, so you can arrange more high-protein foods, high-protein foods are more difficult to digest than high-carb foods, so the carbohydrate intake is medium.
Soon after dinner, fall asleep, the consumption of sugar is significantly reduced; and modern people generally sleep late, dinner is suitable for a medium protein diet, providing a certain sense of diet satiety; so it is relatively reasonable to arrange a low-carbon water diet for dinner.
<h1 class="pgc-h-arrow-right" data-track="40" > fourth, supplementary carb precautions</h1>
Although sufficient carbohydrate intake is very important for thin people to gain weight, they cannot be hungry and choose to eat, and some high-carb foods still need to be strictly limited, and even strive to avoid it completely.
Free sugar should not be consumed too much, not more than 5% of the total calorie intake is appropriate
(1) Requires a limited amount of carbohydrates
Free sugar is a food that the WHO explicitly recommends a limited amount of food, including: white sugar, brown sugar, rock sugar, glucose, pure fruit juice, concentrated fruit juice and so on.
Important: Sugars in fruits and vegetables (in the native environment), lactose in milk (in the native environment), and freshly squeezed juices that are not dregs are not counted as free sugars.
Honey is very high in fructose, it is recommended to eat as little as possible
(2) Carbohydrates that need to be avoided
Fructose, especially industrial fructose, is a carbohydrate that needs to be avoided as much as possible, including: honey, maple sugar, starch syrup, maltose syrup, glucose syrup, corn syrup and fructose syrup and so on.
Important: A large intake of fructose is harmful to health, second only to trans fatty acids; it can increase the risk of diabetes, hypertension, fatty liver, gout and other diseases; it is also particularly easy to cause protein glycation, resulting in skin aging problems.
<h1 class="pgc-h-arrow-right" data-track="50" > Fifth, how to calculate how much carb is eaten every day? </h1>
Through the method of food calculation, you can calculate your daily carbohydrate intake relatively accurately. For thin people who do not have a nutritional knowledge base, I suggest that you can use some software, such as mint health, etc., to record your all-day diet, and the system will automatically calculate the intake of various nutrients.
About the fattening period of thin people, the intake of carbohydrates, I will share so much with you; the next issue of the fattening science article, for everyone to share the protein intake problems.