Su’aasha:
Waxaan Ahay Shaqsi Caato Ah Miisaankayguna Waa 58 kg Socodka lugta Ayaan Sameeyaa Galabtii Iyo Aroortiiba Markaa Miyaan Joojiyaa Socodka Mise Waan Sii Wadaa Laakiin Hadii Aan Sii Wado Malaga Yaabaa Inaan Sii Noqdo Caato Saaid Ah
Jawaabta:
Taas waxay ku xiran tahay cuntada aad cunayso way dhici kartaa inaad sii caatowdo, teeda kale caatanimada dhib ma laha haddii meesha cudur aan jirin balse waxaa laga yaabaa qofka caataha ah inuu ka caafimaad badan yahay qofka buuran.
Hadii aad rabto inaad miisaankaaga kordhiso waxaad ku dadaali kartaa cuntooiyinkan:
1- milk
If you want to gain weight, we advise you to eat milk, as it provides you with fats, carbohydrates and fats, and provides you with important vitamins and minerals that are necessary for your health.You can have milk every day, either for breakfast or before bed.
2- red meat
Eating red meat helps build body muscles and gain weight, due to its richness in leucine, an amino acid important for stimulating protein in muscles.In addition, red meat is rich in creatinine, which is important for building muscle.
3- Nuts
Nuts have many different health benefits, and they are also included in the list of healthy weight gain foods.Nuts can be eaten between meals or added to salads and main meals.
You can also use nut butter, without sugar.
4- salmon
Salmon is high in healthy fats, and 170 grams of it contains approximately 240 calories.So if you want to gain weight, you should eat fish, especially salmon, regularly.
5- Dried fruits
One of the healthy foods that will help you gain weight in a healthy way is dried fruits of all kinds.Dried fruits are rich in various nutrients and are also high in calories, as a quarter cup of dried berries contains approximately 130 calories.
6- Avocado
Avocados are rich in healthy fats and calories, in addition to containing high levels of vitamins and minerals that are important to your health.You can eat avocado in its natural form or through a smoothie.
7- Dark chocolate
1- caano
Haddii aad doonaysid in aad buurato ama cayil aad hesho, waxaanu kula talinaynaa in aad cuntadaada ku cunto caanaha, maadaama ay ku siinayaan dufanka, karbo-haydareytis-ka, waxana ay ku siinayaan fitamiinno iyo macdanaha muhiimka u ah caafimaadkaaga.
Waxaad cabbi kartaa subaxdii ama habeenkii intaadan seexanin.
2- hilibka gaduudan
Cunista hilibka cas waxay caawisaa in la dhiso muruqyada jirka iyo in miisaanka uu siyaado, sababtoo ah hodantinimada ay leedahay dheecaanka ka dhasho, amino acid oo muhiim u ah kicinta borotiinka muruqyada.
Waxaa intaa dheer, hilibka gaduudan wuxuu hodan ku yahay creatinine, taas oo muhiim u ah dhismaha murqaha.
3- Nuts loos iwm. (miraha yicibta)
Nut-yada waxay leedahay faa’idooyin caafimaad oo badan oo kala duwan, sidoo kale waxaa lagu daraa liiska cuntooyinka miisaanka caafimaad leh kordhiya.
Nuts waxaa la cuni karaa inta u dhaxaysa cuntada ama saladsaada iyo cuntada ugu weyn lagu dari karaa.
Waxa kale oo aad isticmaali kartaa saliidda laga liso mirahaas.
4- Salmon
Salmon waxaa ku badan dufanka caafimaadka leh, iyo 170 garaam oo ka mid ah waxaa ku jira qiyaastii 240 calories.
hadaba hadii aad doonayso in aad hilib kororto waa in aad si joogta ah u cuntaa kaluun gaar ahaan salmon.
5- Miraha qalalan
Mid ka mid ah cuntooyinka caafimaad qabka leh ee kaa caawinaya in aad miisaanka ku hesho si caafimaad leh ayaa ah midho qallalan oo nooc kasta leh.
Midhaha la qalajiyey waxay hodan ku yihiin nafaqooyin kala duwan, sidoo kalena waxay ku badan yihiin kaloriga, maadaama rubuc koob oo miro qalalan ay ku jiraan qiyaastii 130 calories.
6- Avocado
Avocados waxay hodan ku yihiin dufan caafimaad leh iyo kalooriga, waxa dheer oo ay ku jiraan heerar sare oo fitamiino iyo macdanta muhiimka u ah caafimaadkaaga.
Avocado waad cuni kartaa qaabkeeda dabiiciga ah.
7- Shukulaato madow tiq ah.
