ഭാരം കൂട്ടാൻ ഈ വഴികൾ || Healthy Weight Gain Journey
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- čas přidán 23. 01. 2024
- Bananas: Rich in carbohydrates and provide a quick source of energy.
Avocado: High in healthy fats and calories.
Mangoes: High in natural sugars and calories.
Dried fruits: Such as dates, raisins, and apricots, which are calorie-dense.
Pineapple: A good source of natural sugars and vitamins.
Nuts and Seeds:
Almonds: Packed with healthy fats, protein, and calories.
Walnuts: High in omega-3 fatty acids and calories.
Cashews: Rich in healthy fats and a good source of protein.
Peanuts: Calorie-dense and provide a good balance of protein and fats.
Chia seeds and flaxseeds: High in healthy fats and can be added to smoothies, yogurt, or oatmeal.
Nut Butters:
Peanut butter: A versatile spread that is high in calories and healthy fats.
Almond butter: Similar to peanut butter, it's a good source of calories.
Cashew butter: Creamy and rich in healthy fats.
1. Increase Caloric Intake:
Consume more calories than your body burns. This can be achieved by eating larger portions and adding extra snacks throughout the day.
2. Choose Nutrient-Dense Foods:
Opt for nutrient-rich foods to ensure you're gaining weight in a healthy way.
Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
3. Eat Frequently:
Aim for 5-6 small meals throughout the day rather than 3 large meals to increase overall calorie intake.
4. Protein Intake:
Include protein-rich foods in each meal to support muscle growth. Good sources include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources.
5. Healthy Fats:
Incorporate healthy fats into your diet. Avocados, nuts, seeds, olive oil, and fatty fish are good sources.
6. Carbohydrates:
Choose complex carbohydrates like whole grains, brown rice, quinoa, oats, and sweet potatoes. They provide sustained energy.
7. Snack Smartly:
Snack on calorie-dense foods like nuts, dried fruits, trail mix, nut butters, and Greek yogurt.
8. Strength Training:
Combine your diet with a structured strength training program. This can help convert the extra calories into muscle rather than just fat.
Sample Meal Plan:
Breakfast:
Scrambled eggs with spinach and whole-grain toast
Greek yogurt with berries and a handful of almonds
Mid-Morning Snack:
Banana with peanut butter
Lunch:
Grilled chicken or tofu salad with mixed vegetables, quinoa, and olive oil dressing
Whole-grain roll or wrap
Afternoon Snack:
Handful of mixed nuts and dried fruits
Cheese and whole-grain crackers
Dinner:
Baked salmon or lentil curry with brown rice
Steamed vegetables
Evening Snack:
Smoothie with whole milk, banana, protein powder, and almond butter
2. Consistent Eating Schedule:
Stick to a regular eating schedule with 5-6 smaller meals throughout the day. Consistency can help increase overall calorie intake.
3. Quality Sleep:
Ensure you're getting enough quality sleep each night. Lack of sleep can affect your metabolism and appetite regulation.
4. Manage Stress:
Chronic stress can impact your weight. Practice stress-management techniques such as meditation, yoga, deep breathing, or any activity that helps you relax.
Determine Your Dosha:
According to Ayurveda, individuals are classified into three doshas: Vata, Pitta, and Kapha. Understanding your dominant dosha can guide dietary and lifestyle recommendations for balanced weight gain.
2. Favor Nutrient-Dense Foods:
Include nourishing, nutrient-dense foods in your diet. Ayurveda emphasizes whole foods such as whole grains, fresh fruits, vegetables, dairy, nuts, seeds, and healthy fats.
3. Include Ghee in Your Diet:
Ghee, clarified butter, is considered a healthy fat in Ayurveda. It is believed to enhance digestion and absorption of nutrients. Adding a small amount of ghee to your meals may support weight gain.
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🙏🙏നല്ല അറിവുകൾക്ക് നന്ദി നമസ്കാരം.. നന്ദൻ പള്ളിയിൽ.
🙏
ഡയബറ്റിക് ഉള്ളവർ weight gain ന് എന്താണ് ചെയ്യേണ്ടത് .
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ഹയി🙏
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സർ എനിക്ക് ഷുഗർ, തൈറോയിഡ്, ബിപി, കോളസൃറ്റോൾ, ഈ രോഗങ്ങൾ ഉണ്ട് ശരീരം ഉണങ്ങുന്ന് sir പറയുന്ന ആഹാരംകഴിക്കാൻ പാടുണ്ടോ മറുപടി പ്രതീക്ഷിക്കുന്നു പ്ലീസ്
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Hai
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ഹായ്
Hello🌹
ഹായ് സർ ഷുഗർ ഉള്ളവർ ഈ അരിഷ്ടം കഴിക്ക
👍
ഡോക്ടർ അല്പ൦സ്പീട്കുറച്ചുപറഞ്ഞാൽ നന്ന്
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Speed കൂടി പോയതിനാൽ പറയുന്നത് കൃത്യമായി ശ്രദ്ധിക്കാൻ സാധിക്കുന്നില്ല
🤣😅👏
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Hai
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