CHẾ ĐỘ ĂN TĂNG CÂN TRONG 1 TUẦN DÀNH CHO NGƯỜI GẦY

Bạn đã quyết tâm giã từ thân hình cò hương? Bạn đã nỗ lực nạp thật nhiều chất dinh dưỡng vào cơ thể nhưng cũng chẳng thể tăng cân? Đừng lo lắng quá nhiều, có thể do bạn chưa tìm được một chế độ ăn tăng cân phù hợp với bản thân thôi! Trong bài viết dưới đây, IFC sẽ chia sẻ đến bạn một chế độ ăn tăng cân trong 1 tuần hiệu quả. Cùng tham khảo nhé!

Chế độ ăn tăng cân đầy đủ dinh dưỡng trong 1 tuần

Thứ 2

Thực đơn ngày đầu tuần trong chế độ ăn tăng cân của bạn sẽ được chia như sau:

Buổi sáng:1 tô bún thịt nướng, uống 1 ly sữa. 

Chế độ ăn tăng cân 
Khởi động chế độ ăn tăng cân vào sáng đầu tuần với món bún thịt nướng
(nguồn: Internet)

Giữa buổi: 1 ly bơ dằm.

Buổi trưa:2 chén cơm, 1 con cá điêu hồng hấp hành, 1 tô canh nhỏ giò heo hầm đu đủ, 1 trái chuối.

Giữa buổi chiều:1 chén yến mạch.

Buổi tối:1 chén cơm gạo lứt, 1 tô thịt bò hầm rau củ, 1 dĩa salad rau cải xoong. Trước khi đi ngủ uống 1 ly sữa nóng.

Thứ 3

Buổi sáng:1 ly sữa tươi + 1 tô bún Giữa buổi: 2 quả trứng luộc.

Buổi trưa:2 chén cơm, thịt kho trứng, canh rau bina nấu thịt bằm, 1 ly sinh tố ổi

Chế độ ăn tăng cân Một chế độ ăn tăng cân sẽ ngon hơn với bữa cơm cùng món thịt kho trứng
(nguồn: Internet)

Giữa buổi:1 dĩa trái cây ướp lạnh.

Buổi tối:2 chén cơm, đậu hũ dồn thịt, canh bí đao nấu nấm, 1 dĩa rau luộc. Trước khi đi ngủ uống 1 ly sữa nóng.

Thứ 4

Thực đơn của ngày thứ 4 như sau:

Buổi sáng:2 cái bánh mì, 2 cái trứng ốp la, 1 ly sữa tươi, 1 quả chuối.

Chế độ ăn tăng cân 
Bánh mì ốp la quả là một món ăn tuyệt vời để bổ sung vào chế độ ăn tăng cân
(nguồn: Internet)

Giữa buổi:uống 1 ly chocolate nóng.

Buổi trưa:Cá hồi nướng bơ tỏi, 2 chén cơm, canh khổ qua dồn thịt, rau muống xào tỏi.

Giữa buổi chiều:một ly nước ép trái cây tùy thích.

Buổi tối:1 dĩa cơm sườn, 1 ít mực xào dưa leo, 1 ly sinh tố sapoche.

Thứ 5

Việc thay đổi món ăn liên tục giúp bạn đỡ nhàm chán khi thực hiện theo chế độ ăn tăng cân này:

Buổi sáng:Một dĩa salad rau quả kết hợp với thịt bò, 1 ly sữa nóng.

Chế độ ăn tăng cân
Salad trộn thịt bò là món ăn bổ dưỡng trong chế độ ăn tăng cân dành cho người gầy
(Nguồn: Internet)

Giữa buổi:1 ly sinh tố dừa.

Buổi trưa:2 chén cơm, mực xào chua ngọt, canh rau cải nấu thịt bò, 1 miếng đu đủ chín

Giữa buổi chiều:Một ít trái cây trộn sữa nếu cảm thấy đói bụng.

Buổi tối:2 chén cơm gạo lứt, thịt gà kho gừng, canh chua nấu nấm, salad rau lộn xộn

Thứ 6

Buổi sáng:1 tô bún thịt nướng, 1 ly nước ép trái cây.

Giữa buổi:ăn nhẹ bằng 1 chén yến mạch.

Buổi trưa:2 chén cơm, 1 tô đu đủ hầm xương, thịt bò xào nấm, 1 ly sinh tố sapoche.

Giữa buổi:1 ly ngũ cốc.

Buổi tối:2 chén cơm gạo lứt, 1 tô thịt heo hầm bông cải, tôm nướng muối ớt. Trước khi đi ngủ uống 1 ly sữa nóng.

Thứ 7

Thực đơn của ngày thứ 7 trong chế độ ăn tăng cân được phân chia như sau:

Buổi sáng:1 tô bún giò, 1 ly sữa, 1 trái chuối chín

Giữa buổi:ăn nhẹ một ít salad rau củ

Buổi trưa:2 chén cơm gạo lứt, 1 chén canh thịt heo hầm bông cải, tép rang chua ngọt, nấm xào khổ qua, 100gram nho

Buổi tối:1 chén cơm gạo lứt, 100g thịt  bò xào thiên lý, cá rô kho tộ, 1 ly sữa.  

Chủ Nhật

Bất cứ chế độ ăn tăng cân nào cũng cần đảm bảo yếu tố ăn uống đầy đủ chất dinh dưỡng.

Lưu ý: với các buổi sáng, bạn nên uống sữa hoặc nước trái cây trước, khi bụng rỗng vitamin và các chất dinh dưỡng sẽ dễ dàng được hấp thụ hơn. Sau đó 1 tiếng bạn có thể bắt đầu bữa sáng.

Buổi sáng:Một tô bún bò với khoảng 200 gram thịt bò, 1 ly sữa nóng, 2 trái chuối.

Chế độ ăn tăng cân
Chế độ ăn tăng cân sẽ trở nên đa dạng hơn khi có sự xuất hiện của món bún giò
(Nguồn: Internet)

Giữa buổi:ăn nhẹ một ít bánh ngọt, 1 ly sinh tố bơ hoặc 1 hũ sữa chua.

Buổi trưa:1 chén cơm (nên ăn gạo lứt để đảm bảo tăng cơ chứ không phải tăng mỡ), giò heo hầm bí đỏ, rau Bina xào tỏi, 1 trái dưa leo, 1 ly sinh tố chuối.

Giữa buổi chiều:Nếu đói bụng có thể ăn nhẹ một ít trái cây dằm sữa.

Buổi tối:1 chén cơm gạo lứt, thịt kho tàu, canh cải nấu thịt bằm. Trước khi đi ngủ nên uống một ly sữa nóng cho dễ ngủ

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