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برنامه غذایی چاقی (اضافه وزن)

تمرین ورزشی

برنامه غذایی چاقی (اضافه وزن)

توصیه های مهم:

  • یک ساعت قبل صبحانه: نصف لیوان آب ولرم
  • یک ساعت بعد از ناهار: نصف لیوان آب ولرم

نکته: الگوی خواب ۸ ساعته رعایت شود ۵ الی ۱۰ دقیقه حرکات گرم کردن عمومی موقع بیدار شدن از خواب

به همراه موزیک

* اجرای این برنامه برای مبتلایان به دیابت ، بیماریهای قلبی- عروقی ، فشارخون بالا و تری گلیسیرید وکلسترول خون بالا و …

( بجز با تایید پزشک معالج ) توصیه نمی‌شود.

*رژیم متناسب با وضعیت شما آن است که ماهیانه افزایش وزنی معادل دو تا چهار کیلوگرم بدهد .

نکته: یک کفگیر برنج معادل هفت قاشق غذاخوری معمولی برنج پخته آبکش است .یک کف دست نان تقریبا

معادل یک مربع به ابعاد ۱۰×۱۰ سانتی متر است.

یک چهارم نان تقریبا معادل ۲ الی ۲.۵ کف دست نان و نصف نان معادل ۴ الی ۵ کف دست نان و …

میباشد.

نکته: نان برنامه غذایی شما نان لواش است. در صورت تمایل می‌توانید از سایر نان‌ها مانند نان سنگک یا نان بربری نیز استفاده کنید .

*مواد قندی نظیر قند ، شکر ، خرما و … در حد متعادل مصرف کنید .

چربی و روغن غذاها در حد متعادل باشد . مصرف لبنیات پرچرب ضروری نمی‌باشد .

* حتما در طی روز آب میوه به مقدار زیاد میل کنید. آب میوه نیز افزایش وزن را سرعت می‌دهد .

نکته: از آب میوه‌های شیرین، تازه و طبیعی استفاده کنید.

آب میوه‌های ترش نظیر آب پرتقال ،آب انار و … برای افزایش وزن مناسب نیستند .

نکته: از خوردن میوه زیاد خودداری کنید. مصرف میوه زیاد معده را پر کرده و اشتها را کاهش می‌دهد.

نکته: به هیچ وجه برای افزایش اشتها از داروهای غیر ویتامینه استفاده نکنید.

مکمل‌های غذایی نیز باید مورد تایید وزارت بهداشت، درمان و … باشند؛ اگرچه برای

افزایش وزن تنها داشتن برنامه غذایی مناسب ، نوشیدن آب میوه ، خرده خواری و مصرف ویتامین‌های

افزایش دهنده اشتها کافیست .

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