Weight gain (healthier)

Habari JF dr?
Mwaka jana nilienda kufanya body check up. Bahati vipimo vyote vilikua sawa na sikua na tatizo lolote, isipokua underweight.

Dr alinambia uzito wangu na weight haviendani na I have to add more weight. I am 56kg na urefu wa 182cm. Kwa urefu huo, natakiwa niwe na uzito wa 75kg.

Nimejitahidi kula vizuri ila sijaona mabadiliko.

Naomba kufahamu namna nzuri za kuongeza weight, at least niongeze kiasi flani. By the way sitaki niongezeke sana, maana unene siupendi. Nataka tu ni balance kwa kiasi flani, uzito wangu na height yangu

Thanx.

Kula nyama sana na kula chakula usiku wakati wa kulala

dah..me vgt 6ft 2"(188cm ivi)bt i weigh 86kg...sa cjui am ovaweit ama ndo kawaida..

MFYU said:

dah..me vgt 6ft 2"(188cm ivi)bt i weigh 86kg...sa cjui am ovaweit ama ndo kawaida..

Click to expand...

You are only 2kg overweight-fare, unless you want some abs and real toned muscles!

Kula vyakula vya protin na wanga kwa wingi kwa mlo mmoja. Pia dada/kaka siku hizi just google unachotaka unapata majibu kama nilivyokusaidia hapa chini
[h=1]10 Foods That Drive Weight Gain and Loss Identified by Harvard[/h]By Daniel Fromson


Jun 23 2011, 1:53 PM ET30A journal article published today examines the long-term impacts of small but significant lifestyle changes-especially to diet

In a new report published today in The New England Journal of Medicine, a team of Harvard researchers has revealed the results of a study of 120,877 people showing that small changes in lifestyle behaviors such as physical activity, sleep duration, and TV-watching are strongly correlated with long-term weight gain. But the most important factor was diet-and among the report's most intriguing findings is precisely how much weight gain (or loss) can be attributed to consuming an additional daily serving of a variety of specific foods over a four-year period.

The following 10 foods were found to be especially correlated with long-term changes in weight (the first five foods promoting weight gain, the second five promoting weight loss):

[h=1]Potato Chips[/h]

stu_spivack/flickr

Full Screen

• Potato Chips
  stu_spivack/flickr
  Potato Chips
  
  
• Potatoes
  lindstormORG/flickr
  Potatoes
  
  
• Sugar-Sweetened Beverages
  JoeInSouthernCA/flickr
  Sugar-Sweetened Beverages
  
  
• Unprocessed Red Meat
  Simon Aughton/flickr
  Unprocessed Red Meat
  
  
• Processed Meats
  TheCulinaryGeek/flickr
  Processed Meats
  
  
• Vegetables
  Martin Cathrae/flickr
  Vegetables
  
  
• Whole Grains
  suavehouse113/flickr
  Whole Grains
  
  
• Fruits
  plumandjello/flickr
  Fruits
  
  
• Nuts
  GimmeFood 🙂/flickr
  Nuts
  
  
• Yogurt
  jenniferworthen/flickr
  Yogurt
  

Please use a JavaScript-enabled device to view this slideshow How much did each food affect weight over a four-year period? Here's a chart that sums up the findings (with each bar indicating the total pounds gained or lost over four years, on average, as a result of consuming an additional daily serving of that particular food):

To conduct their study, the researchers evaluated three large cohorts-from the Nurses' Health Study (NHS), the Nurses' Health Study II (NHS II), and the Health Professionals Follow-up Study (HPFS)-of people who were free of chronic diseases and not obese at the start of the evaluation process. They measured specific lifestyle factors and weight gain every four years, with follow-up times ranging from 12 to 20 years.

One striking if somewhat predictable takeaway from the study is that focusing on overall dietary quality-such as eating less refined sugars and refined grains and more minimally processed foods-is probably more important to long-term health than monitoring total calorie or fat intake or other nutritional markers. As co-author Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health, stated in a press release accompanying the announcement of the report, "The idea that there are no 'good' or 'bad' foods is a myth that needs to be debunked."

For more information on the report, you can watch the following video of the lead author, Dariush Mozaffarian, discussing the findings, or visit the Harvard School of Public Health's website.

Kula chapati kila siku, kula mkate kila siku, tumia asali kila siku, kula chipsi kila siku(na kachumbari tu usiweke kingine zaidi), tumia muda mwingi ukiwa umekaa kwenye kiti, pata muda wa kutosha kupumzika/kulala.