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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