瘦友必看快速有效的增肥常识

瘦友必看快速有效的增肥常识 增肥方法: 在这个以瘦为美的年代，殊不知有那么一群人却在苦苦挣扎，怎么吃都长不胖，骨感并不是我们想要的，武汉世纪华中增肥专科魏主任提醒大家:中国医学认为，体病多因脾胃功能低下，气血不足所致。脾为后天之本，气血生化之源。脾胃健，气血盛，则肌肉丰腴，肢体强劲。反之，则身体消瘦，肢软乏力。医治体瘦先要排除因甲亢、肝病、肾病以及肿瘤等多种慢性病。然后采用中药治疗，会有很好的效果 瘦弱测试 一个人是胖是瘦不是凭眼睛看就能测算的，可以根据以下公式算出自己是否瘦弱了点:用 身高的厘米数减去100后乘以0.9，得出的答案就是本人标准体重。如个人身高180厘米，标 准体重就是(180-100)×0.9=72公斤，低于或高于标准体重10%都属于正常现象。如果你 的实际体重低于标准体重10%以上，就要考虑自己是否偏瘦了。 特别提醒 一般情况下，体重过轻与遗传因素有关系，同时，一些情绪容易亢奋的人，由于内分泌的 影响就可以加速热量的消耗。有些人容易紧张，结果可能是漏掉一餐或者食欲不振，一次 损失上千卡热量自然不在话下，这样肯定不会胖。 如果发现自己的体重过轻，身体过瘦，首先要查一下是不是疾病的潜在影响。如甲状腺、 糖尿病、肾上腺、消化系统疾病等，都容易造成体重过轻。排除了疾病的情况，才可以实 施增肥。 身心愉快 瘦弱男女在饮食方面，有不少都存在挑食和偏食现象。因此，应改掉这些不良习惯，增加 膳食的摄入量，膳食应丰富多样。多吃碳水化合物，面食最管用，此外，高蛋白食品、蔬 菜和水果一样都不能少，平日里更要口不离那些健康的零食，如花生、奶糖等，喝完啤酒 再喝点果汁也是不错的主意。 在摄入足够蛋白质的情况下，宜多进食一些含脂肪、碳水化合物(即淀粉、糖类等)较丰 Green Tang town middle school young teachers professional development status survey report Luton report summary based on completely found out I school--green Tang town middle school young teachers professional growth of basic situation, we subject group determine has this times research child subject--green Tang town middle school young teachers of professional development status of survey, aimed at through investigation, inquiry I school young teachers of professional growth status, looking for professional growth path, and through research, excavations some can effective upgrade young teachers professional growth of good measures, and good approach, For my school teachers, especially younger teachers professional development proposals so as to enhance the effectiveness of young teachers ' professional development to guide the work, targeted. Keywords: young teacher professional development survey, introduction in the country carrying out the scientific concept of development under the background of the times, and narrowing the development gap between urban and rural areas, is the proper meaning. Improving rural primary and secondary school level and quality will naturally be to achieve balanced development of urban and rural education must urgently address the reality of the subject. But in today's society attaches great importance to the quality of education, "school choice hot" continues unabated, reflecting the regional imbalance in the allocation of teachers; " School choice hot "is the substance behind the" optional. " In other words, the teacher's specialization levels directly determine the quality of school education level, social 富的食物。这样，多余的能量就可以转化为脂肪储存于皮下，使瘦弱者体态健壮起来。胃 肠功能较弱的瘦子，可选择鸡、鸭、鱼、羊的肝脏来食用，除此，鱼类也易消化和吸收。 饮食多样 要想增肥，首先应当做到科学增肥，为健康增肥。平衡饮食外，还应保持充足而良好的睡 眠。人的睡眠若比较充足，胃口就比较好，而且也有利于对食物的消化和吸收。不少瘦人 喜欢过夜生活，动不动就玩个通宵，第二天又要强打精神去上班，严重影响了睡眠的质量 ，这样下去不瘦才怪。 还要注意的是个人心理健康。工作中的紧张和压力、生活中一些小事的想不开、超出人体 负荷的“疯狂”学习或工作等，都会使人愈加消瘦。相反，愉快的心理状态、和谐的人际 关系则有助于增肥。 适当运动 对于那些长期坐办公室的瘦人来说，每天应抽出一定的时间来锻炼，这不仅有利于改善食 欲，也能使肌肉强壮、体魄健美。人体的肌肉是“用进废退”，如果长期得不到锻炼，肌 肉纤维就会相对萎缩，变得薄弱无力，人也就显得瘦弱。 在运动方式上，慢跑是个不错的选择，因为人在慢跑的时候肠胃蠕动次数明显增多，这样 可以消耗人体能量，在进餐时胃口就好。一般来说，大运动量运动、短时间运动和快速爆 发力运动都能起到增肥效果，也是欲减肥的人最应忌讳的。 食物增肥一方山药粥 成分:山药、乳酪、白糖。 其制法可分为两种。一种是将鲜山药洗净，捣泥，待大米粥熟时加入拌匀，而后调入乳酪 、白糖食用;另一方法是，将山药晒干研粉，每次取30克，加冷水调匀，置炉上，文火煮 熟，不断搅拌，两三沸后取下，调入乳酪、白糖即可食用。 Green Tang town middle school young teachers professional development status survey report Luton report summary based on completely found out I school--green Tang town middle school young teachers professional growth of basic situation, we subject group determine has this times research child subject--green Tang town middle school young teachers of professional development status of survey, aimed at through investigation, inquiry I school young teachers of professional growth status, looking for professional growth path, and through research, excavations some can effective upgrade young teachers professional growth of good measures, and good approach, For my school teachers, especially younger teachers professional development proposals so as to enhance the effectiveness of young teachers ' professional development to guide the work, targeted. Keywords: young teacher professional development survey, introduction in the country carrying out the scientific concept of development under the background of the times, and narrowing the development gap between urban and rural areas, is the proper meaning. Improving rural primary and secondary school level and quality will naturally be to achieve balanced development of urban and rural education must urgently address the reality of the subject. But in today's society attaches great importance to the quality of education, "school choice hot" continues unabated, reflecting the regional imbalance in the allocation of teachers; " School choice hot "is the substance behind the" optional. " In other words, the teacher's specialization levels directly determine the quality of school education level, social 山药性味甘平，可补虚赢，长肌肉、润皮毛，为治消瘦、美容之妙品。乳酪可养肺润肤、 养阴生津。两者合用，可健运脾胃，资助化源，故于虚瘦病人，效果甚佳。 常常听到体瘦者抱怨，现在减肥药满天飞，就是没有增肥药。其实，一般瘦弱欲增肥健身 ，无需求助于药物，只要恰当饮食，用食疗来调补，就能收良效。 体瘦之人，多有阴虚、血亏津少，故饮食上宜多食甘润生津之品，如牛奶、蜂蜜、鸡蛋、 鳖(甲鱼)、海参、银耳等。常用有效食疗方有:核桃牛乳饮，蜂蜜饮料，海参膏，龟肉 百合红枣汤，甲鱼滋肾羹，参麦甲鱼，银耳鸽蛋，百合鸡子黄汤等。 阴虚往往内心热，体瘦者多见烦躁易怒、口干咽痛、性欲亢进等虚热内生现象，故在滋养 的同时，还要注意清虚火，可选食蛤蜊麦门冬汤、菊花肉片等。 1.均衡的饮食 可以使用奶油或其它食用油、果酱、糖类等高油脂、高糖类食物来增加热量，虽然体重增 加较为快速，但长期或过量食用，会破坏食欲，并可能带来慢性疾病危及健康。采用均衡 饮食及渐进式的增加食量，避免强迫性的供给，破坏食欲。 2.养成良好的饮食习惯 定时定量，少量多餐，细嚼慢咽。 3.改变进餐的程序 先吃浓度高，营养密度高的食物，再吃其它食物。 4.选择适度烹调的食物 选择经适度烹调的食物，如:蒸、炖、卤、炒、煮..等，避免因油炸、煎、烤..等导致食物 坚硬，不易消化。 5.保持心情愉快，布置良好的进餐环境，集中精神用餐。 紧张和焦虑不但影响食欲，肠胃道消化吸收功能也不好，代谢率提高相对地消耗较多的热 量。 如果还是没有办法改善您颀长消瘦的身材时，建议您还是请专业的医师帮您一起找出为什 么肉肉长不出来的原因，用一个健康的方式长健康的肉肉喔～ Green Tang town middle school young teachers professional development status survey report Luton report summary based on completely found out I school--green Tang town middle school young teachers professional growth of basic situation, we subject group determine has this times research child subject--green Tang town middle school young teachers of professional development status of survey, aimed at through investigation, inquiry I school young teachers of professional growth status, looking for professional growth path, and through research, excavations some can effective upgrade young teachers professional growth of good measures, and good approach, For my school teachers, especially younger teachers professional development proposals so as to enhance the effectiveness of young teachers ' professional development to guide the work, targeted. Keywords: young teacher professional development survey, introduction in the country carrying out the scientific concept of development under the background of the times, and narrowing the development gap between urban and rural areas, is the proper meaning. Improving rural primary and secondary school level and quality will naturally be to achieve balanced development of urban and rural education must urgently address the reality of the subject. But in today's society attaches great importance to the quality of education, "school choice hot" continues unabated, reflecting the regional imbalance in the allocation of teachers; " School choice hot "is the substance behind the" optional. " In other words, the teacher's specialization levels directly determine the quality of school education level, social 增肥可以考虑牛奶、杏仁、芝麻、腰果等食物，您可以将杏仁和芝麻粉加入牛奶来喝，腰 果则可以当作零食来吃，如此会有不错的效果。 在社会的人口分布结构中，体重不足也是很常见的一个族群。只是目前社会一片减重风潮 之下，那些体重过轻的人，反而是一般人羡慕的对象。可是，实际上体重不足者很容易发 生营养不良、容易疲倦、抑郁、肌肉耗损等症状。严重者更会出现免疫力变差、容易生病 ，尤其对于患有慢性病的老人，还会增加并发症、愈后不良的机率。 ◎增重不增肥 在学理上增肥与增重的意义并不一样。因为“增肥”顾名思义是增加身体组织的脂肪比例 ，而“增重”除了脂肪的增加之外，应还涵盖肌肉组织的成长。我想您要问的应该是“增 重”而非“增肥”吧,～ 人体的重量，大致上是来自于骨骼、肌肉、脂肪、水分以及其他内脏器官，有意义的“增 重”应著重在肌肉、脂肪的比例增加。那么，我们要如何来进行身体的改造工程呢,答案 仍然是“饮食”与“运动”～ 【饮食篇】 饮食方面，高蛋白质、高热量饮食，是增重的不二法门。浓缩的蛋白质与高热量食物，例 如重乳酪蛋糕、小西点、小蛋糕等等，少量多餐、餐后适时补充帮助消化的木瓜酵素或综 合酵素，以增加食物的消化吸收利用率。 ◎蛋白质的选择 选择优良的蛋白质来源，例如鸡蛋、牛奶、肉类、家禽类等，应占每日蛋白质总量的一半 以上。植物性蛋白质则以分离萃取的黄豆蛋白粉末，效果会比较好，因为少了阻碍吸收的 植物纤维。至于吃肉或喝牛奶那一种方法较好,讲求效率的人，可以尝试喝高蛋白奶粉 (例如三多奶蛋白)，会比喝一般鲜奶、吃肉的蛋白质摄取量来的高，吸收利用率也比较 Green Tang town middle school young teachers professional development status survey report Luton report summary based on completely found out I school--green Tang town middle school young teachers professional growth of basic situation, we subject group determine has this times research child subject--green Tang town middle school young teachers of professional development status of survey, aimed at through investigation, inquiry I school young teachers of professional growth status, looking for professional growth path, and through research, excavations some can effective upgrade young teachers professional growth of good measures, and good approach, For my school teachers, especially younger teachers professional development proposals so as to enhance the effectiveness of young teachers ' professional development to guide the work, targeted. Keywords: young teacher professional development survey, introduction in the country carrying out the scientific concept of development under the background of the times, and narrowing the development gap between urban and rural areas, is the proper meaning. Improving rural primary and secondary school level and quality will naturally be to achieve balanced development of urban and rural education must urgently address the reality of the subject. But in today's society attaches great importance to the quality of education, "school choice hot" continues unabated, reflecting the regional imbalance in the allocation of teachers; " School choice hot "is the substance behind the" optional. " In other words, the teacher's specialization levels directly determine the quality of school education level, social 好。 ◎醣类的选择 醣类的摄取也是重要的一环，选择淀粉质较高的食物，例如白土司、馒头、白饭、地瓜、 芋头、南瓜等。烹调时可以芶芡、羹汤、浓汤的型式，或在汤或果汁、牛奶中，加一些麦 芽糊精(一般所谓的玉米水解淀粉，可直接加入食物中食用)，增加热量的摄取。 ◎脂肪的选择 油脂部分，可适量使用吸收利用率较佳的中链脂肪酸(MCT)，以增加浓缩热量的摄取。 纯的中链脂肪酸(MCT)因不含“必须脂肪酸”，需搭配一般油脂使用。建议可选用已混 合必须脂肪酸的中链脂肪酸产品(例如:三多高热能)，避免必须脂肪酸的缺乏。一般建 议中链脂肪酸占总油脂使用量，以不超过60,为原则。 【运动篇】 欲增重者的运动，以“重量训练”为主要方式，而非减重者所强调的“有氧运动”。因为 “有氧运动”是促进能量消耗的，而“重量训练”则是用来增加肌肉比例的。借助哑铃、 杠铃与训练器材的使用，配合大肌肉群的完全收缩与放松，可以达到肌肉的建造工程。 那什么叫大肌肉群呢,就是我们所谓的胸肌、腹肌、背肌、腿肌、二头及三头肌(手臂 )。经由重量训练与饮食补充，可使大肌肉群成长，相对的便会累积一些体重。 目前在美国，已经在尝试对老人加以适当的重量训练，配合增重食品补充，来增加肌肉比 例，以改善营养不良、容易疲倦、抑郁、肌肉耗损、免疫力变差、容易生病等症状。对于 患有慢性病的老人，也会减少并发症、愈后不良的机率。 【早餐:一定要吃、才有活力～】 偏好西式口味的人: 1.现榨柳橙汁一杯 2.低脂牛奶一杯 3.浇满糖浆、果酱、奶油的煎饼一份。 Green Tang town middle school young teachers professional development status survey report Luton report summary based on completely found out I school--green Tang town middle school young teachers professional growth of basic situation, we subject group determine has this times research child subject--green Tang town middle school young teachers of professional development status of survey, aimed at through investigation, inquiry I school young teachers of professional growth status, looking for professional growth path, and through research, excavations some can effective upgrade young teachers professional growth of good measures, and good approach, For my school teachers, especially younger teachers professional development proposals so as to enhance the effectiveness of young teachers ' professional development to guide the work, targeted. Keywords: young teacher professional development survey, introduction in the country carrying out the scientific concept of development under the background of the times, and narrowing the development gap between urban and rural areas, is the proper meaning. Improving rural primary and secondary school level and quality will naturally be to achieve balanced development of urban and rural education must urgently address the reality of the subject. But in today's society attaches great importance to the quality of education, "school choice hot" continues unabated, reflecting the regional imbalance in the allocation of teachers; " School choice hot "is the substance behind the" optional. " In other words, the teacher's specialization levels directly determine the quality of school education level, social 喜欢中式口味的人: 1.一碗皮蛋瘦肉粥或小米粥 2.一杯豆浆或米浆。 3.一颗水煮蛋 【早上的点心:帮助身体储藏能量】 下列食物任选一份:葡萄干、核果、花生、香蕉。 【午餐:快乐的进餐、才能吃胖唷～】 偏好西式口味的人: 1.苹果一个 2.低脂牛奶一杯 3.三明治一个 4.生菜沙拉一盒 5.高纤饼干一份 喜欢中式口味的人: 1.奇异果一个 2.一杯优酪乳 3.一碗饭或一碗面 4.水煮青菜一份 5.高纤饼干一份 【下午的点心:不要让小肚肚饿着了】 下列食物任选一份:奶昔一杯，高纤饼干几片、卤味小菜，或茶叶蛋一颗。 【晚餐:尽量按时进餐】 最好与家人或爱人一起用餐。甜蜜的感觉，会让肉肉更快长出来唷～ 1.现榨果汁一份 2.冰淇淋或优酪乳一份 3.生菜沙拉或炒青菜一份 4.一碗饭或一碗面 5.一份瘦肉或鱼肉 6.饭后再吃点菠萝、木瓜、或西红柿。 【宵夜:尽量在睡前两个钟头进食】 在土司上涂满果酱、花生酱、奶油、大蒜酱。再喝一碗肉汤、牛奶、或豆浆。只要吃个意 Green Tang town middle school young teachers professional development status survey report Luton report summary based on completely found out I school--green Tang town middle school young teachers professional growth of basic situation, we subject group determine has this times research child subject--green Tang town middle school young teachers of professional development status of survey, aimed at through investigation, inquiry I school young teachers of professional growth status, looking for professional growth path, and through research, excavations some can effective upgrade young teachers professional growth of good measures, and good approach, For my school teachers, especially younger teachers professional development proposals so as to enhance the effectiveness of young teachers ' professional development to guide the work, targeted. Keywords: young teacher professional development survey, introduction in the country carrying out the scientific concept of development under the background of the times, and narrowing the development gap between urban and rural areas, is the proper meaning. Improving rural primary and secondary school level and quality will naturally be to achieve balanced development of urban and rural education must urgently address the reality of the subject. But in today's society attaches great importance to the quality of education, "school choice hot" continues unabated, reflecting the regional imbalance in the allocation of teachers; " School choice hot "is the substance behind the" optional. " In other words, the teacher's specialization levels directly determine the quality of school education level, social 思就好了，以免吃得太饱，睡不着。吃完宵夜后，要刷牙漱口后，才能睡觉唷～ Green Tang town middle school young teachers professional development status survey report Luton report summary based on completely found out I school--green Tang town middle school young teachers professional growth of basic situation, we subject group determine has this times research child subject--green Tang town middle school young teachers of professional development status of survey, aimed at through investigation, inquiry I school young teachers of professional growth status, looking for professional growth path, and through research, excavations some can effective upgrade young teachers professional growth of good measures, and good approach, For my school teachers, especially younger teachers professional development proposals so as to enhance the effectiveness of young teachers ' professional development to guide the work, targeted. Keywords: young teacher professional development survey, introduction in the country carrying out the scientific concept of development under the background of the times, and narrowing the development gap between urban and rural areas, is the proper meaning. Improving rural primary and secondary school level and quality will naturally be to achieve balanced development of urban and rural education must urgently address the reality of the subject. But in today's society attaches great importance to the quality of education, "school choice hot" continues unabated, reflecting the regional imbalance in the allocation of teachers; " School choice hot "is the substance behind the" optional. " In other words, the teacher's specialization levels directly determine the quality of school education level, social