Don’t think that only people who want to lose weight eat a lot of vegetables, even those who want to gain healthy weight should also add fiber-rich foods. Contrary to popular belief, a diet with vegetables and fruits can also help improve weight. So how to gain weight for women effectively and safely? Immediately refer to the list of vegetables below to help maintain a healthy body and gain a healthy weight.
How to gain weight for women effectively and safely
1. Pumpkin
Pumpkin is an ideal ingredient for a fast weight gain diet without drugs. Pumpkin contains a lot of starch which is very beneficial for people who want to gain weight. Starch from pumpkin can be converted into glucose, the main component that functions to store fat in the body. In particular, pumpkin combined with milk and coconut milk can make pumpkin milk effectively gain weight.
Pumpkin can also help you reduce the risk of chronic diseases, strengthen the immune system, and is very good for the heart. Many studies also show that pumpkin contains carotenoids, compounds that act as antioxidants that may help prevent certain types of cancer.
You can process pumpkin into many delicious dishes such as pumpkin soup, green bean pumpkin soup, pumpkin jelly with é seeds, pumpkin cake wrapped in coconut, pumpkin milk to gain weight…
2. Potatoes
Potatoes are easy to find, cheap, and can be processed into many different delicious dishes. Potatoes help with weight gain because they are a rich source of starchy carbohydrates. Consuming a lot of carbohydrates in potatoes can help with weight gain because carbohydrates help store fat stores in the body.
The fiber in potatoes helps limit constipation and promote digestive health. Potatoes are also very good for the skin because they contain vitamin C to limit the damage caused by the sun and dirt. The collagen in potatoes also reduces wrinkles and improves skin texture.
You can eat potatoes in potato soup with chicken or make mashed potato sauce. Cakes made from potatoes such as deep-fried mashed potatoes, and cheese-filled chips… are also very nutritious without causing boredom.
3. Corn
Corn is very high in starch, which stores fat and helps you gain weight. Corn is high in starch and high in carbohydrates, thereby providing you with a great source of energy.
Many studies show that corn and some other fiber-rich beans and seeds can help prevent appendicitis. Corn is also rich in lutein and zeaxanthin, two substances found in the retina that help prevent damage from blue light, thereby promoting vision health.
In addition to the usually boiled corn, you can try other interesting variations such as fried corn, corn sticky rice, corn soup… These delicious dishes from corn are the ideal choice for those anorexia days.
See more: The 8 most protein-rich vegetables for vegetarians
4. Zucchini
Starchy vegetables will provide more calories than other vegetables. Zucchini contains a lot of starch and will help you gain weight with the right diet. One zucchini provides up to 80 calories, compared to a serving of non-starchy vegetables with only about 25 calories.
Zucchini is also rich in antioxidants and phytonutrients, which can help the body eliminate free radicals and fight inflammation. Zucchini also helps lower cholesterol levels, regulate blood pressure and help you have a healthy heart.
Zucchini combined with protein-rich foods can create many dishes that help you gain weight without getting bored, such as sautéed zucchini with beef, fried zucchini with shrimp, and zucchini squid salad, zucchini soup with shrimp meat…
5. Peas
Peas contain a lot of fiber and protein, which is necessary for energy intake and food regulation in the body. Peas are also rich in carbohydrates, which are a source of energy to help you gain a healthy weight.
Chickpeas contain a lot of fiber which is also very beneficial for the digestive system and prevents the growth of harmful bacteria in the intestinal tract. This helps reduce the risk of developing some common digestive conditions such as inflammatory bowel disease, irritable bowel syndrome, and colon cancer.
You can use peas to make many nutritious dishes such as peas-cooked ribs, and Lagu chicken… You can also eat boiled peas with rice, add them to salads or eat them with assorted other vegetables.
Above are 5 vegetables that can help you gain weight effectively and safely. A diet rich in fruits and vegetables, in addition to helping you gain weight, is also very good for your health. However, you should still ensure a diet that includes an adequate combination of starchy and fatty foods.
