To determine the physical condition, first of all, it is necessary to calculate the individual body mass index (BMI): weight (in kilograms) divided by height (in meters) squared. Compare the resulting figure with the norm.
- 16 and below – underweight (pronounced);
- 16 – 18.5 – insufficient weight;
- 18.5 – 24.99 is the norm;
- 25-30 – overweight;
- 30 – 35 – obesity I degree;
- 35 – 40 – obesity II degree;
- 40 and above – III degree obesity.
Thus, if the body mass index below the mark “18.5” needs to pay attention to the diet, make adjustments, be examined for the presence of comorbidities that cause non-absorption of food or accelerated metabolism.
Vitamins, without which it will not be possible to gain weight:
Retinol (A). It serves as a peculiar adversary of the hormones produced by the thyroid gland to speed up the exchange reactions in the body. As a result, an overdose of these products causes the body to recycle calories in a heightened mode, preventing additional weight gain. In addition, vitamin A contributes to the growth and development of cells, which is important for building muscle. Retinol does not allow the mucous membranes to dry up, which favorably affects the reproductive system.
Natural sources: fish oil, eggs, meat, liver. Plant foods (bell peppers, carrots, apricots, tomatoes) contain beta-carotene, which is converted into retinol during food digestion.
Vitamins of group B (B1, B2, B3, B6).
Remember, in the human body, metabolism can occur only when there is a sufficient amount of energy in it.
Nicotinic acid, pyridoxine, thiamine and riboflavin nourish the cells.
Vitamin B1 is involved in redox reactions that contribute to the development of the body. Thiamine is partially produced by the beneficial gut microflora. However, this is not enough; to replenish stocks, it is recommended to saturate the menu with bran, yeast, whole-grain products. Vitamin B1 deficiency develops in violation of the digestive system, due to incomplete absorption of products. In the end, if you do not eliminate the cause, food for mass gain will not bring the desired effect.
Vitamin B2 regulates digestion, is involved in the absorption of fat. Contained in chicken eggs, beer yeast, bananas, milk.
Nicotinic acid controls the creation of proteins, fats in the body. It is an important nutrient in weight gain. The main source of the component is brewer’s yeast.
Pyridoxine is needed for the synthesis of the building material of proteins – amino acids. Natural sources: sunflower seeds, potatoes, chicken.
Vitamins E and C. Due to their antioxidant properties, they reduce the number of free radicals in the body, without suppressing which, it is almost impossible to gain weight. Vitamin C is found in black currant, strawberry, citrus, and E – in sunflower seeds, walnuts, vegetable oils.
Macro – and microelements that promote tissue growth and the formation of muscle proteins to increase body mass: potassium, phosphorus, magnesium, calcium, sulfur, copper, vanadium, iron, zinc.