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Muốn cải thiện cân nặng, giã từ thân hình “cò hương” không phải là không có cách. Có rất nhiều cách để tăng cân trong đó biện pháp nhanh nhất và quan trọng nhất chính là thay đổi chế độ dinh dưỡng. Những người gầy có thể lên một thực đơn tăng cân nhanh thật cụ thể, hoàn toàn khoa học, dựa vào những lời khuyên của chuyên gia dinh dưỡng để mang lại hiệu quả tăng cân nhanh đáng kể.
Mục lục
Những lưu ý khi xây dựng thực đơn tăng cân nhanh cho người gầy
Một trong những yêu cầu cần thiết để lên một thực đơn tăng cân nhanh cho người gầy chính là bổ sung đúng những thực phẩm dinh dưỡng mà cơ thể cần trong các bữa ăn.
Người gầy thường không cần phải kiêng khem quá mức như người đang muốn giảm cân. Họ hoàn toàn có thể ăn tất cả những thứ mình thích với một chế độ ăn đầy đủ các loại trái cây, rau củ, ngũ cốc nguyên hạt, chất béo lành mạnh, thịt cá, đậu hạt và các thực phẩm làm từ bơ sữa…
Nguyên tắc cơ bản khi xây dựng thực đơn cho người tăng cân nhanh là bạn nên ăn kết hợp cùng lúc các thực phẩm để đảm bảo cơ thể có đủ dưỡng chất, đồng thời các loại thực phẩm này cũng có tác dụng tăng cường mức năng lượng cung cấp cho cơ thể. Hãy đảm bảo trong mỗi bữa ăn có đầy đủ các nhóm thực phẩm giàu đạm, đường, béo, tinh bột, vitamin và khoáng chất để giúp tăng cân nhanh hơn.
Người gầy cần lưu ý rằng mỗi khi tăng cường khẩu phần thức ăn trong mỗi bữa, bạn cũng cần cân bằng lượng chất xơ tiêu thụ. Tuyệt đối không được xem nhẹ nhóm thức ăn chứa nhiều chất xơ trong bữa ăn hàng ngày của mình vì nghĩ rằng chất xơ không có tác dụng tăng cân. Điều này là hoàn toàn sai lầm. Thực tế, con người cần khoảng 25g chất xơ đối với phụ nữ và 38g chất xơ đối với đàn ông để giúp duy trì hệ tiêu hóa hoạt động bình thường, khỏe mạnh.
Ngoài việc lên thực đơn tăng cân cấp tốc, người gầy cũng nên lưu ý thay đổi mỗi số thói quen ăn uống để mang lại hiệu quả tăng cân rõ rệt như:
- Hạn chế uống nước trước bữa ăn vì việc này khiến dạ dày bị đầy và nhanh no, bạn sẽ không ăn được nhiều.
- Chia nhỏ các bữa ăn bất cứ khi nào có thể, kể cả ăn nhẹ trước khi đi ngủ để cơ thể có thời gian hấp thu hết dưỡng chất nạp vào cơ thể.
- Uống sữa nguyên kem thường xuyên để nạp thêm lượng protein và calo nếu muốn tăng cân nhanh.
- Dùng bát hoặc đĩa to hơn sẽ khiến bạn ăn nhiều hơn. Đây là cách thúc đẩy việc ăn uống rất hiệu quả.
- Thêm kem vào cà phê để nạp thêm calo vào khẩu phần cũng là một cách để thúc đẩy việc tăng cân diễn ra nhanh chóng.
- Nên ưu tiên ăn thức ăn giàu protein trước nếu trong bữa ăn có quá nhiều loại thực phẩm vì nhóm thức ăn này sẽ cung cấp một lượng lớn calo nhưng lại không mang lại cảm giác no nhanh khiến bạn có thể ăn nhiều hơn.
Thức ăn giàu protein rất cần thiết cho người gầy muốn tăng cân
Gợi ý thực đơn tăng cân nhanh cho người gầy
Việc xây dựng thực đơn tăng cân nhanh cho người gầy không quá khó khăn vì hầu như người gầy có thể “ăn cả thế giới”. Vì vậy, những người gầy chỉ cần đảm bảo ăn đủ 5,6 bữa mỗi ngày và ăn đủ 5 nhóm chất chính là sẽ tăng cân nhanh chóng, hiệu quả.
Dưới đây là thực đơn tăng cân nhanh được các chuyên gia đưa ra và khuyến cáo nên sử dụng kể cả đối với những người gầy lâu năm để cải thiện cân nặng:
1. Bữa sáng trong thực đơn tăng cân nhanh của người gầy
Vào bữa sáng, người gầy có thể ăn những món nhiều tinh bột như bún, phở, mì, nui, cháo… hoặc ăn bánh mì với trứng và vài lát phomai để cung cấp năng lượng cho một ngày dài hoạt động. Ngoài ra bạn nên uống thêm một ly sữa tươi hoặc nước ép trái cây để tăng cường chất xơ và giúp cơ thể hấp thu nhanh dưỡng chất.
Sau khi ăn bữa sáng từ 1,5 – 2 tiếng, bạn nên ăn thêm bữa phụ thứ nhất là các món ngũ cốc hay sữa tươi, trái cây, nước ép để bổ sung thêm calo.
2. Bữa trưa trong thực đơn tăng cân nhanh của người gầy
Thực đơn tăng cân nhanh của người gầy vào buổi trưa nên có đủ các món cơm, canh, mặn, xào và bổ sung thêm nhóm chất béo lành mạnh có nguồn gốc từ các loại thực vật như quả hạch, hạt, ô liu, bơ… để cung cấp thêm nhiều calo và carbohydrate có tác dụng tích lũy cơ và mỡ.
Sau khi ăn bữa trưa từ 1,5 – 2 tiếng, bạn nên ăn thêm bữa phụ thứ hai là các loại trái cây ướp lạnh hoặc nước ép trái cây để bổ sung thêm chất xơ.
2. Bữa tối trong thực đơn tăng cân nhanh của người gầy
Bữa tối cũng tương tự như bữa trưa, cần bổ sung thêm 5 nhóm chất quan trọng và nên ăn nhiều salat, rau củ để cân bằng lượng chất trong một ngày.
Tối trước khi đi ngủ bạn nên ăn thêm bữa phụ thứ ba bằng cách uống một ly sữa nóng để ngủ ngon hơn và tăng cân nhanh hơn.
Viên uống tăng cân tăng cơ Tamino hỗ trợ tăng cân hiệu quả
Ngoài việc lên một thực đơn tăng cân nhanh khoc học, hợp lý, đủ dưỡng chất. Người gầy nên sử dụng thêm viên uống tăng cân tăng cơ Tamino để hỗ trợ việc tăng cân hiệu quả. Đây là loại thuốc được chứng minh an toàn cho sức khỏe, giúp ăn ngon, ngủ sâu, hỗ trợ tiêu hóa từ đó giúp cải thiện cân nặng.
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