Bữa sáng là bữa ăn quan trọng nhất trong ngày vì nó giúp tái tạo năng lượng sau một đêm cơ thể làm việc và tiêu hao cũng như cung cấp phần lớn năng lượng cho ngày dài hoạt động. Đặc biệt, đối với những người gầy thì đây là bữa ăn có tác dụng rất lớn trong việc tích lũy năng lượng để tăng cân. Vậy người gầy sáng ăn gì để tăng cân? Dưới đây là 5 món ăn sáng giúp tăng cân tốt nhất cho người gầy được khuyến khích áp dụng nếu muốn cải thiện cân nặng.
Mục lục
Ăn cơm tấm trong bữa sáng để tăng cân
Nếu bạn đang băn khoăn không biết bữa sáng nên ăn gì để tăng cân thì cơm tấm chính là một lựa chọn tuyệt vời dành cho bạn.
Trong một phần cơm tấm sẽ chứa đầy đầy đủ các nhóm chất dinh dưỡng với hàm lượng cao như tinh bột có trong cơm; đạm có trong thịt; béo có trong mỡ hành và vitamin và chất xơ có trong rau ăn kèm. Các loại chất này sẽ giúp cơ thế phát triển bình thường khỏe mạnh; cung cấp một lượng lớn năng lượng để hoạt động và có thể dư ra để tích lũy cho việc tăng cân.
Các loại xôi là món ăn sáng tăng cân rất hiệu quả
Nếu được hỏi sáng ăn gì để tăng cân thì xôi chắc chắn đứng đầu trong danh sách các món ăn được chọn vì xôi là một món ăn rất phổ biến, được nhiều người lựa chọn vì nó được nấu từ gạo nếp, với hàm lượng tinh bột cao. Rất thích hợp dùng trong bữa sáng vì cung cấp nhiều năng lượng, giúp no lâu và đặc biệt thích hợp với những người đang muốn ăn nhiều để tăng cân.
Ngoài tinh bột, xôi còn chứa rất nhiều chất dinh dưỡng khác như đạm có trong thịt, dăm bông, giò…; protein có trong các loại trứng và đậu, hạt khi ăn xôi đậu đen, đậu đỗ, đậu phộng… Do đó, dù là bất cứ loại xôi nào nếu được dùng trong bữa sáng đều mang lại hiệu quả tăng cân nhanh chóng, rõ rệt.
Xôi là món ăn sáng tăng cân rất hiệu quả được lựa chọn hàng đầu
Các loại bún, phở cũng là bữa ăn sáng tăng cân rất thơm ngon
Nếu bạn không thích những món ăn sáng khô khốc như cơm tấm và xôi thì các món ăn nước như bún, phở, nui… cũng là một bữa ăn sáng tăng cân rất thơm ngon dành cho bạn.
Tương tự như cơm hay xôi, bún, phở cũng cung cấp nhiều tinh bột và chất dinh dưỡng nhưng lại dễ ăn, dễ tiêu và nhiều lựa chọn hơn rất nhiều.
Các món ăn sáng như bún, phở đều rất giàu đạm và protein từ các loại thịt bò, thịt heo… mặt khác, các loại rau ăn kèm cũng cung cấp một lượng vitamin và chất xơ nhất định giúp người gầy tăng cân nhanh chóng, dễ dàng.
Bữa ăn sáng tăng cân cùng với bánh mỳ và bơ đậu phộng
Bánh mì là món ăn sáng rất quen thuộc của nhiều người. Tuy nhiên, thay vì ăn bánh mì thông thường người gầy có thể ăn kết hợp bánh mỳ với bơ đậu phộng để tạo thành bữa ăn sáng tăng cân nhanh chóng, tiện lợi nhưng vẫn giàu dưỡng chất thiết yếu cho cả ngày dài hoạt động.
Về giá trị dinh dưỡng, trong 100g bơ đậu phộng sẽ cung cấp cho cơ thể khoảng 25g protein, 20g tinh bột, 9g đường, 50g chất béo có lợi cùng với chất xơ rất tốt chơ sức khỏe và trong một chiếc bánh mì thông thường sẽ cũng cấp một lượng tinh bột rất cao. Hai món này khi kết hợp với nhau sẽ rất tốt cho sức khỏe, hỗ trợ ngăn ngừa các bệnh về tim mạch và giúp tăng cân hiệu quả.
Ăn sáng bằng ngũ cốc để tăng cân
Không quá bất ngờ khi ngũ cốc nằm trong danh sách các món nên ăn vào bữa sáng để tăng cân. Vì ngũ cốc là nhóm thực phẩm rất giàu dinh dưỡng, chứa hàm lượng lớn chất đạm, tinh bột, chất béo có lợi, vitamin và các khoáng chất tốt cho cơ thể.
Đặc biệt, nếu ăn sáng bằng ngũ cốc nguyên hạt kết hợp với yến mạch hoặc ăn kết hợp với các loại rau, củ, quả, trái cây xay nhuyễn thì sẽ vừa tăng cân, vừa làm đẹp lại vừa bảo vệ sức khỏe. Do đó, ngũ cốc được đánh giá là loại “thực phẩm vàng” cho những người gầy muốn tăng cân.
Ngoài việc ăn các món ăn giàu dưỡng chất vào bữa sáng để tăng cân thì người gầy cũng có thể dùng thêm viên uống Tamino trước mỗi bữa ăn để hỗ trợ việc hấp thu dinh dưỡng tốt hơn từ đó hỗ trợ tăng cân nhanh chóng, hiệu quả.
Uống Tamino trước mỗi bữa ăn để hỗ trợ việc hấp thu dinh dưỡng tốt hơn
Có rất nhiều lựa chọn cho câu hỏi “Sáng ăn gì để tăng cân?”, do đó, bạn không cần quá băn khoăn lo lắng về món ăn mà hãy chú trọng vào thói quen ăn uống, thực đơn dinh dưỡng cho cả ngày cũng như tập trung vào chế độ nghỉ ngơi, thư giãn và luyện tập sao cho hợp lý để cân nặng được cải thiện nhanh chóng.
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https://twitter.com/tohavy2020/status/1334358322045186050
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https://tohavy2020.tumblr.com/post/637081142334570496/%C4%91%C3%A1nh-gi%C3%A1-thu%E1%BB%91c-t%C4%83ng-c%C3%A2n-m%E1%BB%99c-linh-chi-c%E1%BB%A7a-h%E1%BB%8Dc
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