The best foods you can add to your diet to increase your weight in a healthy way includepotatoes， 意大利面，rice，异国情调的水果，nuts那虾那red肉那香蕉那eggs那格兰诺拉麦片， 贝果，avocados， 还有很多。
When most people think about gaining weight, it is seen as an unacceptable thing; there is no denying that obesity is a rampant problem in the world today. However, there are some people who actually need to gain weight for a variety of reasons. Whether you are a Hollywood actor packing on some pounds for a new role or a college athlete that wants to bulk up for the upcoming season, it is important to know how to gain weight in a healthy, manageable way. Also, when recovering from an injury or an illness, which often causes a drop in body weight, gaining weight in a healthy way is very important.[1]
与大多数健康目标一样，有一种健康和不健康的方法来体力。坐在沙发上，吃披萨，薯片和啤酒几周肯定会导致一些体重增加，但不是你想要的健康类型。我们可以从现代社会中看到，成为overweight或肥胖容易，但是以健康，可控的方式增加体重需要更多的努力和决心。与不健康的体重增加有许多健康风险，例如high blood pressure那心血管疾病，糖尿病那low代谢那痛风， 和a general decrease in overall health. That being said, having a body weight that is too low can also be dangerous, resulting in hormonal issues, bone density loss, and organmalfunction。有时候胃口丧失也可能导致减肥。Research suggests that umami flavor increases satiety and enhances appetite.[2]
获得或恢复体重可能与减肥一样困难。照片Credit：Shutterstock
Best Foods for Healthy Weight Gain
如果您将以下食品添加到日常或每周饮食中，您将能够以健康的方式增加您的体重，以避免所有这些问题并获得所需的结果。[3]
土豆
This is probably the most obvious choice for gaining weight, as most people instantly cut thesecarbohydrate-heavy vegetables from their diet when they are trying tolose weight。Fortunately, potatoes are rich infiber和vitamin C，除了给你一个碰到你的体重。确保你保留skinon for the optimal intake ofnutrients。[4]
Whole Grain Bread
面包是一种自然来源碳水化合物，但吃常规白面包是一种空虚而不那么健康的方式来获得它们。选择全谷物面包，除了重量升压碳水化合物负荷之外，还填充有纤维和营养素。[5]
花生酱
One of the easiest and most delicious ways to gain healthy weight is by spreading some花生牛油on bread. Salty, soft花生牛油在烤面包上有近200卡路里，还提供高度蛋白质提升您的身体可以以富有成效的方式使用。[6]
Cheese
最好的事情起司是你可以把它放在任何东西上。大多数类型的奶酪中的高脂肪含量肯定会帮助您提高重量，但奶酪还含有必要的维生素和矿物质，以及良好量的蛋白质，这将有助于您以健康的方式获得体重。[7]
全脂牛奶
获得一些额外重量的最简单方法之一就是摆脱你的浏览牛奶并用高脂全牛奶更换它。基本上，脂肪留在，每份额外加入60个额外的卡路里，也在牛奶中保持大量额外的维生素和健康的脂肪。这是一个简单的变化，可以快速为您提供体重增加结果。[8]
红肉
Having a牛扒每周一次或两次可能看起来放纵，但红色肉类在矿物质中很高，你的身体需要，以及良好的脂肪和卡路里的内容。一块肉是肉块越多，切割越多，越多，这将有助于增加你的体重。然而，每周吃太多红肉的红肉会导致其他健康问题，所以适度地吃红肉。[9]
Butter
这是重量增益的滑坡，因为太多的黄油可以是负面的健康风险。但是，如果您正在快速播放一些磅，请将黄油添加到您的饭菜中，作为您的烹饪基础（更换橄榄油或者植物油). You will be consuming approximately 80 grams of fat for every 100 grams of butter, one of the most fat-rich foods out there, which will definitely boost your weight.[10]
Eggs
Eating whole eggs floods your body with good胆固醇那moderate amounts of calories, and high levels ofvitamin A那D, and E. Additionally, eggs don’t fill you up as much as other food, which means that you can give yourself a weight boost by eating 3-4 whole eggs a day.[11]
香蕉
For quick on-the-go energy and weight gain help, grab a banana. They are high in钾那碳水化合物， 和other important nutrients that give you energy and keep you healthy, but there are also more than 100 calories in a banana, so they can help you bulk up.[12]
三文鱼
将这种蛋白质和富含矿物质的食物添加到您的饮食中，每周2-3次，不仅抵消了那些避免红肉的餐点，而且还会帮助您批量。它将有助于加强免疫系统并保护您的心血管系统。
Pasta
类似于将马铃薯添加到饮食中以提高重量，确保有大量意大利面。它几乎完全由碳水化合物组成，这是您的身体需要增加批量的东西。混合了一块厚厚的红肉酱和酱油tomatoes将帮助您进一步提升卡路里的数量。[13]
Granola
This may not seem like the most exciting food to add to your diet, but the high专注的糖，纤维和蛋白质（如果你吃掉你的格兰多拉yogurt）对您添加额外卡路里的一种非常健康的方式。[14]
干果
当水果干燥时，它们实际上保留了比新鲜水果更多的卡路里，不要填充你，以健康和营养的方式帮助包装磅。[15]
异国果实
水果喜欢芒果那papayas， 和菠萝非常丰富的糖，可以帮助包装一些额外的健康的磅，没有太多的努力。此外，丰富的矿物质，维生素和抗氧化剂content of these fruits (not to mention fiber) will make sure you are gaining weight in a healthy way.
Avoid eating processed or unhealthy foods for weight gain. Photo Credit: Shutterstock
虾
这些美味的咬合贝类壳体含有卡路里，以及对健康有益的脂肪和酸的健康形式。此外，虾易于零食，似乎并不迅速地填满，所以你可以在没有感到迟缓的情况下拥有一个主要的卡路里提升。[16]
贝果
虽然这些是相当像面包，但它们实际上非常热烈致密，含有复杂的碳水化合物。他们在一天中的任何时候都是一件容易的粮食，以额外的额外磅。[17]
Avocados
These tasty fruits are high in calories, approximately 140 calories in each piece. However, while helping you bulk up, avocados also give you a rich variety of minerals, particularly钾， 也vitamin E和叶子。[18]
Brown Rice
Much like pasta, bread, and potatoes,糙米is a great source of compact carbohydrates and also gives you a healthy dose of fiber to improve your心健康，消化， 和胆固醇水平。[19]
玉米面包
这种类型的面包可能不会受到世界各地的欢迎，但已知并为其甜味而被爱，它每100克超过300卡路里。加入一些额外的玉米面包到你的饮食，看看健康体重增加立刻。[20]
鸡胸肉
鸡脂肪含量相对较低，但在中尺寸的乳房中有几乎100卡路里。如果你已经得到了你的脂肪摄入量，但正在寻找卡路里加载，鸡胸肉是一个很棒的选择。[21]
