Thực đơn tăng cân trong 1 tuần với chế độ dễ thực hiện-Làm đẹp
Thực đơn tăng cân và chế độ ăn tăng cân là 2 yếu tố quyết định đến cân nặng. Tham khảo menu 7 ngày ăn tăng cân nhanh chóng ai cũng làm được.
Thực đơn tăng cân hiệu quả như thế nào là tốt? Việc ăn nhiều chất béo, giàu chất dinh dưỡng chưa chắc đã giúp cơ thể bạn tăng cân nhanh chóng mà đôi khi lại thành phản tác dụng. Trước khi tìm hiểu về 1 thực đơn tăng cân cấp tốc thì bạn cần chú ý các bí quyết sau:
1. Bí quyết cho người muốn tăng cân nhanh
– Hãy ăn những món ăn mình thích: Tạm quên đi chế độ ăn tăng cân, hay ăn thật nhiều các món bạn thích để hình thành thói quen ăn nhiều, thèm ăn
– Ăn nhiều hơn: Hãy cố gắng ăn nhiều hơn trong mỗi bữa ăn.
– Ăn chất lượng hơn: Hãy chọn các thức ăn giàu chất dinh dưỡng nhưng phải đảm bảo đủ 4 nhóm dưỡng chất quan trọng cho cơ thể là chất béo, vitamin cùng khoáng chất, tinh bột và đạm
– Chọn món dễ tiêu: Những món luộc, hấp, xay nhuyễn sẽ dễ tiêu hóa hơn các đồ chiên, rán, hạn chế các món khó tiêu hóa.
– Chế độ ăn tăng cân: Bất kì thực đơn tăng cân nào cũng phải tuân thủ 3 bữa ăn chính và các bữa ăn phụ trong ngày, có thể là 2 đến 3 bữa phụ.
Nguyên tắc chung của tăng cân là hãy nạp vào cơ thể lượng calo nhiều hơn lượng calo mất đi do quá trình tiêu hao, vận động.
2. Thực đơn tăng cân cấp tốc trong 7 ngày cho người gầy
Bữa Sáng từ 6-7h
Đây là bữa ăn quan trọng nhất trong ngày, sau khi ngủ dậy, nếu không được nạp thức ăn vào thì cơ thể sẽ chuyển hóa cơ bắp thành năng lượng. Vì vậy cần phải ăn đủ chất và tuyệt đối không bỏ bữa sáng. Thời gian ăn tốt nhất từ 6-7h .
Tham khảo thực đơn bữa sáng:
– Ngày 1: 1 Tô phở nên có thêm nước béo + 1 quả trứng luộc + 1 quả chuối
– Ngày 2: 1 cái bánh bao + 1 cốc sữa + 1 quả bơ
– Ngày 3: Bánh mỳ pate thịt + 1 cốc sữa đậu nành
– Ngày 4: 1 bát xôi + 1 hộp sữa chua + Sinh tố mãng cầu
– Ngày 5: Bánh cuốn + 1 xúc xích + 1 ly sữa
– Ngày 6. Một bát cháo thịt + 1 lát bánh mỳ + 3 múi bưởi
– Ngày 7: 1 bát bún + 1 quả trứng ốp + 10 quả nho
Với thực đơn như trên bạn có thể thay đổi các món ăn giữa các ngày nhưng phải đảm bảo bữa sáng cung cấp được đủ: Chất bột, chất đạm, và các vitamin. Hãy dành thời gian để chú trọng cho bữa sáng.
Bữa trưa từ 12h -13h
Đây là bữa ăn cung cấp năng lượng cho quá trình vận động buổi chiều. Cơ thể cần được nạp đủ năng lượng.
– Ngày 1: 2 bát cơm + Bò xào đỗ + canh bí đỏ
– Ngày 2: 2 bát cơm + ba chỉ rang cháy cạnh + Canh cải xanh
– Ngày 3: 1 bát bún + 1 quả trứng luộc + nước ép hoa quả
– Ngày 4: 2 bát cơm + Đùi gà luộc + Canh khoai tây
– Ngày 5: 2 bát cơm + Đậu phụ nhồi thịt + Đậu hà lan xào
– Ngày 6: 2 bát cơm + Thịt kho tàu trứng + Bí luộc
– Ngày 7: 2 bát cơm + Thịt chân giò luộc + rau ngót nấu thịt
Đây là thực đơn rất giàu dinh dưỡng đảm bảo cho quá trình vận động và tăng cân, có thể thay đổi các món ăn phù hợp với nhu cầu thực tế cũng như khẩu vị từng ngày.
Trong bữa cơm cần đảm bảo các yếu tố về tinh bột, đạm, vitamin, chất xơ
Bữa tối từ 16 – 17h
Bữa tối nên ăn đầy đủ dinh dưỡng để chuẩn bị cho 1 thời gian dài cơ thể không nạp thức ăn, tuy nhiên không nên ăn quá no hay giàu chất dinh dưỡng, điều này có thể ảnh hưởng tới hệ tiêu hóa gây cảm giác khó ngủ, mệt mỏi.
Thực đơn chuẩn cho bữa tối tăng cân là cũng cấp vừa đủ dinh dưỡng, giàu chất khoáng và vitamin
– Ngày 1: 1 bát cơm + thịt luộc + hoa thiên lý xào
– Ngày 2: 1 bát phở + 1 chùm nho + 1 cốc chè sen
– Ngày 3: 1 bát cơm + tôm rang + cải luộc
– Ngày 4: 1 đĩa mỳ bò + 2 quả chuối
– Ngày 5: 1 bát cơm + bò bít tết + canh bí luộc
– Ngày 6: 1 bát cơm + gà luộc + canh cà tím
– Ngày 7: 1 bát cơm + Cá thu rán + canh cá nấu chua
Lưu ý: Bữa tối nên ăn kèm thêm hoa quả tráng miệng, việc bôt sung vitamin, khoáng chất trong hoa quả giúp bạn ngủ ngon và sâu hơn
3. Thực đơn tăng cân bữa phụ:
Bữa phụ thực chất không được coi là 1 bữa ăn, đây chỉ là ăn phụ để giúp cơ thể có thêm năng lượng. Tùy vào tình hình công việc cũng như nhu cầu của mỗi người để có thể áp dụng bữa ăn này.
Các bữa phụ thường được chia vào giữa các bữa ăn chính đó là khung 9-10h, 13-14h và 20h30.
Các bữa này nên bổ sung thức ăn hoặc đồ uống nhẹ nhàng, không nên ăn quá nhiều có thể ảnh hưởng tới bữa ăn chính. Các bữa ăn có thể tham khảo:
– Nhóm hoa quả : Nho, chuối, bơ, cam, dưa hấu
– Nhóm nước uống: Sữa tươi, sữa đậu nành, sữa chua, phô mai, kem, chè
– Nhóm ngũ cốc : Bột ngũ cốc, bột dinh dưỡng, hạt điều, đậu phộng, khoai lang, khoai tây.

Không ngờ các mỹ nhân xưa cũng có vô vàn cách thức để làm tăng kích thước vòng 1. Trong đó phải kể đến những phương pháp vừa bình dân dễ làm, vừa hiệu…
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