உடல் எடையை அதிகரிக்க தினசரி உணவில் சேர்த்துக் கொள்ள வேண்டியவை??

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 உடல் எடையை அதிகரிக்க தினசரி உணவில் சேர்த்துக் கொள்ள வேண்டியவை:👇



1. **அதிக கலோரிக் உணவுகள்**: முட்டை, பனீர், வெண்ணெய், ஓமேகா-3 கொழுப்பு அமிலங்கள் உள்ள மீன் வகைகள்.

2. **அதிக புரதமுள்ள உணவுகள்**: கோழி, மாடு, இறால், பீன்ஸ், கடலை, முந்திரி பருப்பு.

3. **மிளகாய் மற்றும் நெய்யுடன் கூடிய உணவுகள்**: மிளகாய் போட்டு சமைக்கப்பட்ட உணவுகள் மற்றும் நெய் சேர்க்கப்பட்ட உணவுகள்.

4. **கலோரியாக நிறைந்த பானங்கள்**: பால், பாலாடை, தகுதிகொண்ட பானங்கள்.

5. **அதிக காரிகையுள்ள பழங்கள் மற்றும் காய்கறிகள்**: அவocados, பனங்கறி, மாம்பழம்.

6. **தினசரி மொத்த கலோரி தேவை**: அதிகரிக்கவேண்டும், இதற்காக உணவுப் பாகத்தை அதிகரிக்கவும்.


இவ்வாறு தினசரி உணவுடன் கூடுதல் கலோரிகள் மற்றும் புரதங்களை சேர்த்து, உங்கள் உடல் எடையை அதிகரிக்க உதவும்.

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