What does it mean to be underweight?
Generally, an underweight person is considered one who has a body mass index (BMI) below 18.5. If the BMI is over 25, the person is considered overweight and over 30, it is obesity. However, you should keep in mind that BMI (calculate here ) only considers weight and height, not muscle mass. Which means that some people may indeed be weak, but that does not mean they are not healthy. So, if you are underweight, so your BMI is below 18.5 does not necessarily mean that you have a health problem.
How to gain weight in a healthy way
If you want to gain a few pounds more, it does not mean abusing soft drinks or sweets, as this is not healthy. There are not a few cases when people with normal weight, or slightly underweight, get into type 2 diabetes or experience cardiovascular disease and other health problems, simply from food abuse in an attempt to gain weight.
Eat more protein
Muscle is made up of protein and without them, most of the extra calories end up as body fat (fat). Protein-rich foods are meat, fish, eggs, dairy products, nuts, etc.
- Eat at least 3 copious meals and eat between meals
Make sure you eat at least three meals a day and try to consume something like dried fruit between meals.
- Eat foods with sauces and spices
One of the most problematic things for underweight people is that they have no appetite for food and usually find it difficult to finish the meal. So add sauces and spices to give it flavor. The tastier the food, the more calories.
- Foods that will give you the energy you need: nuts, almonds, peanuts, raisins, dates, milk, yogurt, cheese, oats, sweet potatoes, chicken, peanut butter, dark chocolate.
- Ushtrohuni me pesha
Në vend që kaloritë t’ju shkojnë si masa dhjamore, ushtrohuni me pesha në mënyrë që të depozitohen te muskujt. Shkoni në palestër 2-3 herë në javë dhe ngrini pesha. Niseni me pesha të lehta dhe rritini gradualisht. Nëse nuk shkoni dot në palestër (meqë është edhe kohë pandemie tani), stërvituni në shtëpi.
Këshilla të tjera:
1. Mos pini ujë gjatë ngrënies. Do të krijojë ndjesinë e fryrjes në stomak.
2. Hani më shpesh.
3. Pini qumësht.
4. Hidheni ushqimin në pjata më të mëdha. Nëse përdorni pjata të vogla, automatikisht hani më pak.
5. Flini gjumë mjaftueshëm.
6. Mos pini duhan.
Artikuj të rekomanduar për ushtrimet fizike:
Source: Healthline
