Quyt nh chn nng lng 2600 kcal/ngy v i vi n, mun tng cn th c th cn d ra 125-250 kcal/ngyNgi gy mun tng cn c chia lm 2 nhm i tng: Nhm 1: Nhng ngi gy n ung tt nhng c th khng hp thu c cht dinh dng khin c th khng tng cn c. Nhm 2:Nhng ngi gy do n ung khng cht, n khng ngon ming.i vi nhm 1:Nguyn nhn l do c th khng hp thu c cht dinh dng. V vy nu mun tng cn trc ht hy thanh lc c th bng vic ung nhiu nc lc, n nhiu rau c qu v cc thc phm giu dinh dng c ngun gc thc vt, nht l cc thc phm nhiu cht chng xy ha c th loi b cc gc t do v hp th tt cc dng cht.Hng dn thc n tt cho ngi gy:Thc n hon ho cho ngi gy khng ch cn lng m cn phi cht: cung cp c 4 nhm dinh dng ti thiu: m, tinh bt, cht bo, vitamin v cht khong, cng cc hot cht sinh hc h tr cho qu trnh tiu ha v hp thu nh: cht x, cc cht chng oxi ha.Thc n cho ba chnh3 ba chnh l thi im tng cng dinh dng v np li nng lng. V vy, cc loi thc phm trong ba chnh cn 4 nhm cht: m, cht bo, tinh bt, vitamin v cht khong.- Ba sng: khi u ngy mi bng mt ba n no, cht s gip bn c thm nng lng v tinh thn tt hn cho cc cng vic hng ngy. C nhiu la chn cho ba sng cht nh: bnh m + trng + sa, bn, ph, min + nc bo, ng cc khng ng + sa, cm- Ba tra: Ba n tra l thi im bn b li nng lng mt sau thi gian hot ng bui sng. ba tra cht, bn nn n cm, vi cc loi thc n a dng: cn c t nht 2 mn mn v 1 mn canh trong thc n ca ba n ny.- Ba ti: Khng nn chn cc mn n nhiu du m, m ng vt khin h tiu ha phi lm vic nhiu, nh hng n sc khe. Cc mn n la chn vo ba ti cn d tiu, t nng lng, nhiu khong cht v vitamin gip cho bn c mt gic ng ngon. Mt s loi thc phm nn n trong ba ti nh cm, sp, cho, ng cc, rong bin, saThc n cho ba phMt ch n ung khn kho tng cn nhanhkhng th khng nhc ti ba n ph. Ngoi tp trung bi b cho c th vi ba n chnh giu cht dinh dng th b sung ba n ph s gip c th bn hp thu thm calo, khng b cm gic i.Nhiu chuyn gia sc khe cng cho rng nu mun tng cn nhanh bn phi lun m bo nng lng cn trong ngy v tuyt i khng bng i qu 4 ting v vy thm ba ph (sau ba chnh 1-2 ting) vo ch n ung l iu cn thit. Cn phi chn thc phm sao cho c nng lng m khng gy cm gic no, chn n trong ba chnh. Trng luc, khoai lang, tri cy kh, nc tri cy, sa, bnh quy l nhng la chn hon ho cho thc n tng cn ca bn

TP GIP TNG CN MT CCH LNH MNHC hiC hi l mt trong nhng ngun thc phm hng u giptng cn nhanh. C hi giu protein, m v omega 3. Theo cc chuyn gia dinh dng, trong 100g c hi cha ti 25g protein, nhiu vitamin v omega-3. Nhng dng cht ny khi vo c th s tham gia vo qu trnh hnh thnh mng t bo gip ngn chn qu trnh nho c. Hn na, c hi cn hn ch ti a cc bnh v tim mch v m mu.Tht gTht g va cha mt lng m ln, va cung cp lng calo khng l gip ngi gytng cn nhanh. c bit, cht m trong tht g d dng gip ngi gy n ngon ming, n nhiu, c th d dng hp th c ht cht dinh dng.T tht g, ngi gy c th ch bin thnh nhiu thc n tng cn th v nh cho, salad, nng hoc hp Mi ngy mi thay i, bn s n c nhiu v dn dn loi b bnh chn n ca mnh.Say l nhng mn n b dng gip cho ngi gy tng cn t nhin, sa v cc loi ch phm t sa nh: sa chua, ph mai, pho mt chnh l ngun dng cht l tng cho cc bn c nhu cu tng cnBi sa l loi thc phm c hm lng m rt cao, cc dng cht axit amin, cht khong (canxi, kali, pht pho), cc vitamin ch yu l vitamin A, B1, B2, ng v cht bo, cung cp nng lng vt tri cho ngi gy tng cn nhanh chngNgoi ra, cc sn phm t sa chua gip tng cng li khun ng rut, h tr h tiu ha khe mnh tng cn t nhin nhtPho mt. Nu bn ang cn tng cn, hy ngh n pho mt v pho mt l thc phm cung cp cht bo hng u. Bn c th kt hp vi rt nhiu mn n hng ngy nh khoai ty chin, bnh m, rau trn... N khng ch cung cp mt lng calo ln m cn cha rt nhiu canxi.Ng cc Ng cc va gip ngi gy cung cp mt lng ln calo, va thm m, vitamin gip ngi gy n ngon, ng ngon. c bit l ng cc nguyn ht cha cht dinh dng nhiu hn so vi ng cc ch binRau v hoa quy l thc phm rt quen thuc v cn thit trong vic tng cng sc khe. Mc d n hoa qu v salad c coi l c trng ca ngi n king nhng nhng ai mun tng cn lnh mnh cng khng nn b qua loi thc phm rt dinh dng ny. Rau v hoa qu rt giu vitamin, khong cht, cc loi cht ngt t nhin tt cho sc khe bi vy chc chn s gip bn c thm mt s cn ng k. Cc loi tri cy sy kh nh mn kh, nho kh u rt tt cho nhng ai mun tng cn.Chui l mt loi qu c quanh nm, v vy rt d mua. Chui c v ngt d n, t cht bo qun. Trong qu chui c cha rt nhiu cht dinh dng cn thit cho c th, trong 100g chui c 1,2g protein, 0,5g cht bo, 19,5g cht ng, 0,9g cht x v cc nguyn t vi lng: canxi, photpho, st, kali ngoi ra cn c vitamin C, vitamin E, Bn c th n chui nh mt mn n vt s gip ci thin dinh dng v tng cn d dng, v chui c hm lng calo rt cao.

LI KHUYN- Cn trnh vic tng nng lng rng, tc l ch dng cc mn ng, bt, bo m thiu sinh t, cht khong. - n m s khin nng lng khng tiu hao qua vn ng v chuyn thnh m tch ly ni tng. S tch ly ny v lu di s l tin ca cc bnh mn tnh, nh hng n sc khe.- ung nc nhiu rt tt cho sc khe, tuy nhin cn trnh ung nc trc hay trong ba n trnh tnh trng chn n.- n nhiu cha chc gip bn tng cn. Vic tm bit thn hnh c hng c thnh cng hay khng cn ph thuc vo vic hp th cht dinh dng ca c th. V vy, ngi gy cn phi ch trong vic chn v hp th thc n sao cho c th s c cung cp ngun dng cht mc cao nht. Vic cung cp dinh dng phi lun cn bng gia ngun dinh dng t ng vt v thc vt, m bo cung cp y 4 nhm dinh dng thit yu cho c th: m, tinh bt, cht bo, vitamin v khong cht.- n thc n nhuyn c th d hp thNgi gy thng bing n, v th, nu nh trongthuc don tang canca bn ch ton cc mn y du m, chin, xo th cm gic s rt ngn. Ti sao bn li khng chun b cho mnh nhng mn n d tiu ha. Nhng mn c th l cho hi sn, tht b hm rau c hay khoai ty hm, canh tht bm rau c, sp cua Nhng loi thc n ny c th gip h tiu ha hot ng tt hn. Mt s loi vitamin, mui v c v nc c th trc tip hp thu vo c th. Cn cc cht dinh dng khc phi i qua tiu ha v sau khi c phn gii thnh phn t gin n mi c th vo mu i nui c th. Nhng thc phm cng mm nhuyn, sau khi vo ng tiu ho, th c th vn hp th d dng hn. Hn na, d dy ca bn cng khng phi lm vic qu nhiu. Trnh n cc mn c nhiu v cayV cay s kch thch s ngon ming, gip bn n ngon hn. Tuy nhin, thc n cay li khng h tt cho nhng ngi cn tng cn. Khi n n cay, c th s mt i mt lng calo tng i. iu ny gy bt li cho ngi gy. Hn na, n cay s nh hng ti v gic. Khi v gic phi tip nhn v cay qu ti s d mt kh nng phn bit cc mi v. Theo , lu dn s lm bn mt cm gic ngon ming v dn n chng bing n. Bn nn n thnh 3 ba chnh c nh cng thm 2 n 3 ba n ph mi ngy khng bao gi c cm gic b i, tt nht cho cc ba ph l khong 9 gi sng v 3 gi chiu.