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¿Cómo engordar saludablemente? - Adelgaza con mis trucos

¿Cómo engordar saludablemente?



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1214 Visualizaciones desde Febrero2018

como-engordarHay algunas personas que están muy delgadas y al revés que todo el mundo quieren engordar un poquito…. Vamos a ver cómo engordar saludablemente.

Antes de nada, hay que tener en cuenta que no padezcamos ningún trastorno hormonal que sea el causante de nuestro bajo peso, y para ello, es recomendable acudir al médico y que nos haga un análisis de sangre para comprobar que nuestros niveles hormonales son los adecuados y que nuestra delgadez no es el resultado de un problema de insuficiencia o exceso en la producción de alguna hormona.

 

Todo el mundo sabría cómo engordar… atiborrándose a pasteles y grasas… pero esa no es la forma más saludable y además podemos ocasionarnos algún problema de salud. Vamos a ver, cómo podemos incrementar un poco nuestro peso, pero de forma saludable, aportando a nuestro cuerpo nutrientes esenciales que te hagan ganar salud y te sientas mejor, sin tener que ponerte a comer por cuatro.

Carne roja sin grasa: la carne roja es una gran fuente de hierro y proteínas. Las proteínas son indispensables para fabricar músculo y reparar las estructuras celulares que se van dañando a diario, por lo tanto deben ser un componente indispensable en tu dieta. Tómala un par de veces por semana, combinándola con una dieta saludable sin exceso de grasas saturadas.

Aguacate:  contiene gran cantidad de grasas saludables y aporta unas 150 a 200 calorías por cada 100 gramos. Puedes incluirlo en las ensaladas o aprovechar para tomar guacamole. También tiene gran cantidad de potasio, ácido fólico y vitamina E.

Leche entera: pásate a la leche entera que además es más rica en vitamina D y A que la desnatada. También aprovecha para consumir los lácteos enteros, como los yogures.

Mantequilla de cacahuetes: es una excelente opción para las personas que quieren engordar un poco, ya que los cacahuetes están repletos de proteínas y grasas saludables. Además son muy ricos en ácido fólico, magnesio, vitamina E y vitamina B3.

Frutas con alto índice glucémico: las frutas muy ricas en fructosa, son ideales para ti. Además puedes beneficiarte de todas sus vitaminas. Las frutas más ricas en fructosa y que más pueden ayudarte a ganar peso son: el coco, las uvas, la chirimoya, plátano e higos.

Muesli: es ideal para ganar peso. Elige aquellos que tengan miel, frutos secos y pasas que te aportarán gran cantidad de calorías y podrás tomar un buen tazón en el desayuno o para merendar.

como-engordar2Nueces: las nueces son una buena manera de aumentar peso de forma muy saludable. Están llenas de grasas saludables y son una fuente de omega 3, vitaminas y fibra. Las nueces de macadamia son más ricas en grasa que las normales. Junto con los piñones y las avellanas, so los frutos secos que más calorías contienen.

Aceites vegetales: aprovecha la gran cantidad de nutrientes que tiene el aceite de oliva y se generos@ con él en las ensaladas. También puedes tomar conservas de pescado en aceite de oliva y te beneficiarás de los nutrientes del pescado azul y el aceite de oliva juntos.

 

Quesos: tienen muchas grasas con el aporte de los nutrientes de los productos lácteos y gran cantidad de proteínas. Puedes tomar un trozo de queso en cada comida, acompañándolo a los alimentos o como postre.

Patatas: son hidratos de carbono muy saludables con gran valor nutricional ya que aportan también mucho potasio, fibra y vitamina C. Puedes tomar patatas fritas, que engordan tanto o puedes gratinarlas al horno con queso y bacon….

Si necesitas ganar peso, espero que este artículo te haya sido de ayuda y espero que disfrutes tu menú para engordar!!, tómate unas patatas de esas al horno con bacon y queso a mi salud laugh

 

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