吃什么能变胖很多人对这个问题比较感兴趣，下面让我们一起来看浠涔瀹规锛，希望可以帮助到你。
??浠?涔?瀹规??????锛?
1???ヨ??
?辨?艰?ヨ??涓?????澶??????ㄧ?╂?ц??????夸?澶ч??椋??ㄨ?ヨ??寰?锛?????寮?璧蜂汉浣???????╁?ㄧН锛??????ヨ??锛???浠ュ凡浣???杩?????浜猴?搴?蹇????ヨ????
2??楦???
楦???????澶?????????????楂???????楂????洪??椋???锛?姣?100g楦???涓???????4.7g锛??????洪??634mg锛?灏ゅ?舵??腑??榛?锛??????洪??杈?522mg锛??ヨ????灏???涓哄???
3??妗?????
?ф俯????崇????锛?灞?楂?绯?绫婚?????椋???锛??????¤??绯?楂?杈?5%???﹀?榫??艰??涔炬俯婊??伙??????板?╂箍锛??版箍???????ヨ??涔?浜猴?澶????????╁??煎???
4??????
?ㄦ?100g????涓???????洪????涓?68mg锛?姣??ョ????涓???????杩?楂?3??锛???姝よ?ヨ????浜猴?搴?蹇?????????
?╁?璧???锛?
?﹀急?卞?
??涓???褰?浜轰?杩???娑??︽?讹?韬?????瑰??惧????硅????寮憋?瀵艰?寸?ㄦ?ユ???????哄????ㄧ?????????у甫?惧?????锛??瑰??涓???锛?浜????翠釜???ㄧ??浣?缃?氨浼???浣????????ㄥ??寮憋?浠???寮?????涓?????
??缁??宠?浜?娑??︾??浜哄ぇ澶????????ヤ?瓒筹???浠ヨ韩浣?缁?缁?涓???????氨????娑???锛?瀵艰?磋???洪???ㄨ??姹?涓???????澧???锛???姹???????寰?榛?绋?锛????虹??跺苟娌?娣?涓??ュ舰??缁??炽????绌跺???帮?缁??冲??????ㄥ揩?????ョ??澶???4涓???????
瀛?瀹??卞??娌℃??浜?瓒冲?????????わ?瀛?瀹????浠?姝ｅ父浣?缃?部?撮??涓???锛????宠?卞?轰??撮???ｅ?锛?灏卞舰??瀛?瀹??卞??锛?涓ラ????杩????藉??村?棰??ｆ????锛????冲?棰?????
涓?瀛?濂虫?х??浣????惧??姣??冲?瑕?杈惧??7%锛????界淮??姝ｅ父????缁??ㄦ?????ф?姘村钩??????????婵?绱???????淇?璇???
楠ㄨ川???剧??界??绌跺???帮?浣??︾??濂虫?ч?楠ㄩ?????????姣?????浣?????濂虫?ч?1??浠ヤ???
????璧???锛?浜烘?缃?????瓒???瓒?????8绉?楂?????椋???/a> ?惧害?剧?????澧???/a>
??浠?涔?瀹规??????锛?
1???ヨ??
?辨?艰?ヨ??涓?????澶??????ㄧ?╂?ц??????夸?澶ч??椋??ㄨ?ヨ??寰?锛?????寮?璧蜂汉浣???????╁?ㄧН锛??????ヨ??锛???浠ュ凡浣???杩?????浜猴?搴?蹇????ヨ????
2??楦???
楦???????澶?????????????楂???????楂????洪??椋???锛?姣?100g楦???涓???????4.7g锛??????洪??634mg锛?灏ゅ?舵??腑??榛?锛??????洪??杈?522mg锛??ヨ????灏???涓哄???
3??妗?????
?ф俯????崇????锛?灞?楂?绯?绫婚?????椋???锛??????¤??绯?楂?杈?5%???﹀?榫??艰??涔炬俯婊??伙??????板?╂箍锛??版箍???????ヨ??涔?浜猴?澶????????╁??煎???
4??????
?ㄦ?100g????涓???????洪????涓?68mg锛?姣??ョ????涓???????杩?楂?3??锛???姝よ?ヨ????浜猴?搴?蹇?????????
?╁?璧???锛?
?﹀急?卞?
??涓???褰?浜轰?杩???娑??︽?讹?韬?????瑰??惧????硅????寮憋?瀵艰?寸?ㄦ?ユ???????哄????ㄧ?????????у甫?惧?????锛??瑰??涓???锛?浜????翠釜???ㄧ??浣?缃?氨浼???浣????????ㄥ??寮憋?浠???寮?????涓?????
??缁??宠?浜?娑??︾??浜哄ぇ澶????????ヤ?瓒筹???浠ヨ韩浣?缁?缁?涓???????氨????娑???锛?瀵艰?磋???洪???ㄨ??姹?涓???????澧???锛???姹???????寰?榛?绋?锛????虹??跺苟娌?娣?涓??ュ舰??缁??炽????绌跺???帮?缁??冲??????ㄥ揩?????ョ??澶???4涓???????
瀛?瀹??卞??娌℃??浜?瓒冲?????????わ?瀛?瀹????浠?姝ｅ父浣?缃?部?撮??涓???锛????宠?卞?轰??撮???ｅ?锛?灏卞舰??瀛?瀹??卞??锛?涓ラ????杩????藉??村?棰??ｆ????锛????冲?棰?????
涓?瀛?濂虫?х??浣????惧??姣??冲?瑕?杈惧??7%锛????界淮??姝ｅ父????缁??ㄦ?????ф?姘村钩??????????婵?绱???????淇?璇???
楠ㄨ川???剧??界??绌跺???帮?浣??︾??濂虫?ч?楠ㄩ?????????姣?????浣?????濂虫?ч?1??浠ヤ???
????璧???锛?浜烘?缃?????瓒???瓒?????8绉?楂?????椋???/a> ?惧害?剧?????澧???/a>
??浠?涔???互????锛?
?宠?????锛???互澶????挎???????°???ㄨ???稿ザ??娌???????绛???
1???挎????????涓?????澶ч??娣?绮?锛???????甯搁?锛??や?娣?绮?涔?澶?锛??挎??涓?????????借川锛???????B??缁寸??绱?绛?????锛?姣?100???挎??涓???????缁寸??绱?C??24姣???锛?姣?娆￠キ???????????挎????互甯??╄韩浣??告?剁????锛?璧峰?板??ヤ??ㄣ??
2?????″??????????涔?????甯搁???锛??跺????″???????????灏?锛?瀹???韩???绉?纰虫按?????┿??缁?杩?娌圭?哥?????★?灏?灏???涓????ュ??????????灏辩?稿?浜?涓?涓???″???????????????″?????韬???????????ワ?浣????娉ㄦ??????????″?涓??????寸?????╄川涓????拌?猴???浠ヤ?瑕???澶??锛???灏?蹇???
3???稿ザ涔?????ョ??濂介???锛?灏ゅ?舵???ㄨ?????稿ザ???稿ザ??甯哥???ュ悍锛?100?????ㄨ???稿ザ涓??????????????6???°??缁?甯搁ギ?ㄥ?ㄨ???稿ザ??互甯??╁??ワ????堕?稿ザ杩?????棰??查?璐ㄧ???剧??????锛??介??浣?琛???锛???寮鸿韩浣?????????锛??稿ザ???宠???互棰??插?绉??剧????
4??娌?????????娌??????ュ?讳环?间?寰?楂??︺??濡???娌???????楂??¤矾????????锛?瀹?灏辨??涓鸿?浣???????椋??╀???楂??¤矾?????????????濂舵补???搁浮??????????娌圭?搁?㈠??纰???????ザ娌瑰氨????228?¤矾????18???????3灏????搁浮??灏卞????350?¤矾????19????????杩??凤?涓?椤挎???涓??ワ?浣?灏卞???浜?1100?¤矾????
??灞?璧???
澧?? 3 涓??璇?绐?锛?
1??澶???锛??﹀?瑕?澧????抽??????ラ??锛?澧???浣???锛?灏卞?椤诲???轰???渚?????缁?缁?????瑕?????绉??ュ?荤?锛??抽???瀹瑰?涓板?澶??凤?涓???椋?锛?涓???椋????ㄦ???ヨ冻澶????借川?????典?锛?瀹?澶?杩?椋?涓?浜?????????纰虫按?????╋??虫?绮???绯?绫荤?锛?杈?涓板???椋??┿??杩??凤?澶?浣????介??灏卞??互杞???涓鸿?????ㄥ?浜????锛?浣跨?﹀急???胯????
2??澶?娑???锛?寰?澶?浜烘?村ぉ?藉?ㄥ??涓?瑗匡?灏辨???瑙??胯??锛?杩?璺?娑???绯荤????炽??濡????捐??涓?濂斤???涓?瑗夸?娑???锛??稿?涔?涓????介?胯??????浠ラ?挎???圭?︾??浜鸿??冲??ワ?棣???瑕?璋???锛???濂界????涓??伙?妫??ヨ????娑???绯荤????︽?甯革?浠ユ???ゆ?轰????藉??ㄧ???剧????瀵艰?存??︾??甯歌??剧????????瀵????????挎??娲诲?ㄦ?х??哥????璐????绯?灏跨?????蹭孩???舵?ц?跨?ゃ????浣????藉??寮辩??????浜?浠ｈ阿?х?剧??绛???
3??澶??★??﹀?搴?淇?????瓒宠????ソ???＄????浜虹???＄???ユ?杈???瓒筹????ｅ氨姣?杈?濂斤???涓?涔????╀?瀵归??╃??娑??????告?讹?瀹规???胯????
????璧??? 浜烘?缃? ??楸块奔??互澧??ュ?? ??浠?涔?椋??╁??互澧??ワ?
??浠?涔?涓?瑗垮??互?胯??锛?
??浠ヤ?椋??╁??互澧??ワ?
1???挎??
?挎????????涓?????澶ч????娣?绮?锛??剁??????甯哥??楂?锛??や?娣?绮?涔?澶?锛???瀛?涓?????????借川????????缁寸??绱?B??绛???????杩???灏辨??00????瀛?涓???????缁寸??绱?C??4姣???锛?杩?姣?璧峰???烽????瑗跨孩?挎?ヨ?瑕?澶?寰?澶????ㄦ?娆￠キ???藉??浜???瀛???互??寮鸿韩浣??告?剁????????
2??宸у????
20????宸у??????????????灏辨??110???°????宸у????涓?浠???互澧???韬?????????告?跺府?╁???ワ????跺?杩?????缂?瑙ｆ??缁???淇??ゅ???????????浣????瑕?娉ㄦ??锛?宸у????涓????搴﹂????浠ュ??瀵艰?磋???????硅?????规郴绛????跺??????
3???ら??
1???ら??涓?????????200???㈠????????500??椹??????????????哥??????ら???や?楂?????锛?杩?????姘ㄥ?洪?搞??缁寸??绱?绛??ュ?绘?????????ら???戒?杩?浜虹??椋?娆层????楂?浜虹??娑?????锛????╁??ャ??
4???ヨ??
瀹???涓?锛??抽?胯??锛?澶???涓?浜??ヨ??锛?????????楂???椋??╀?????互????灏ゅ?舵???ョ????锛??ㄥ?????ヨ?????跺??锛???互??????涓?浜?纰抽?告?чギ????
5??榛?娌?/p>
姣?5??????娓?榛?娌逛腑灏变?????45?¤矾????????锛?绠?涓???00g灏辨??880澶?澶у?★?杩?????釜??浜虹???板?锛?褰??讹?杩?涓??????艰?浼??规????ㄩ?㈠??涓?娑??圭????搴﹂??娓?????锛?榛?娌硅???涓?涓????拷瑙??板ソ澶?锛?灏辨???淇?杩??朵?椋??╀腑?ュ?荤?╄川???告?躲??
?╁?璧???锛?
甯??╁??ョ???规?锛?
1????瓒崇?＄??
濡???娌″???瑕???浜???锛?灏介????0:30???¤?????瑙?宸ヤ?????姣?杈?澶э??╃?圭?¤???互??灞?涓?涓???????涔???互?¤????剧?硅交?充?锛?杩??峰??互缂?瑙ｅ伐浣?????锛?宸ヤ????????韬???ュ悍??涓?澶у???????瓒崇???＄??锛?浼?璁╀?姣?澶╅?界簿????娌?锛?????涔?浼???褰?缂?瑙ｃ??
2??蹇?????蹇?br />
淇?????蹇???蹇???寰???瑕?????绌虹??璇?锛?????绗?璇?锛????硅交?剧??璇?棰?锛???互??蹇?涓?浜?????渚ｅ??璁よ??跺?????烘???杩??蜂?浠???村??????????楗???涓?瑕??????ㄧ?佃????杈癸??诲?????ｆ?ｆ????跺???互娴?极涓?涓?锛??????靛奖???讳?锛????绉??ㄦ?扮????娲绘?瑰???浣?浼????板?ㄤ??ヤ?瑙?涓?氨澧??ヤ???
3??绌翠?澧???br />
??杩????哥???规??ュ府?╂??︿?璐ㄧ??浜虹兢澧?寮洪?娆诧??ユ?瑰??娑???绯荤??????界?舵??锛?浠???杈惧?版?宠???澧??ョ???????﹀?锛????镐??藉府?╂不??寮?璧锋???杩?搴︾???剧??锛?杩?搴︽???涔????浜虹?︾??涓?涓???????
??杩?绌翠?杩?琛?澧??ュ??互???哥┐浣????剧??绌翠????崇┐璐村??娌荤??绛?绛??规?杩?琛???浣????娉ㄦ???????瀹?瑕?涓?涓??诲?杩?琛?娌荤????绌翠???浼肩????翠?涓?瑕?姹?寰?楂?锛???浠ヤ????????琛???
????璧???锛??﹀?浠???浠?涔?椋??╁??互澧??ワ?-浜烘?缃?
??浠?涔??介?胯??
1??楂???????瀵?搴︾??椋???br>缁?杩?娌圭?硅???椋??╋?浼???楂?60%锝?100%??????锛????搞??????????????娌归?ョ?椋??┿??
2???ｅ?抽????椋???br>???搞??????????杈ｃ?????哥??椋??╋???甯搁?芥???????楂?绯???娣峰??浣?锛?浼?璇变娇浣????ｅぇ寮?锛??ㄤ??ヤ?瑙?涓????浜???渚?濡?澶х????搁?遍?€??璇变汉?????ｈ??????瀹???楦′???
3??杩???绮捐?寸????宸ラ???????椋?
???ュぇ??濂舵补??绯???棣???????绯???瑗垮??瑰?锛???浜????裤??濂舵补???㈢???椹?????????绫崇??瑗垮?娴?姹わ?姹??°??楦″????濂舵???????″?????锛?杩?绫婚??????????稿?楂?锛?
4??浠や汉涓??剧??椋???br>??甯歌?????棣??????ｇ???辩??绫炽???版????寮?蹇???????浠?????瀛?绛?????绫伙????????″????楗???锛?濡??????濂惰?躲??宸у????锛????崇?????涓?????姹?楗???锛?杩?浜?椋??╅?戒??ㄥけ?绘?у?剁????褰??锛?璁╀???韬???璧版?枫??
5??????????????璇?涓?娓???椋???br>?や???椴?椋???锛?缁?杩???宸ョ??椋???????楗?????椋?????濂舵补楗煎共????寮?缃?澶撮???锛???甯告坊????娌广????补???界?绛?????锛?濡?????绀轰?娓?妤?锛?寰?瀹规??????椋??ㄨ?澶???????涓????ワ???浠ヨ?灏介??灏?涔般??
6????绫?br>??????绮鹃ギ???????????楗???锛???浠ュ????跺????缁??撮????绾㈤??绛??藉????寰?楂???????锛?楗??ㄦ?惰?????锛?浠ュ???村??????缇????茬嚎??璁╂?茬嚎?翠????ョ????
7??姹芥按绫婚ギ??
涓昏???????⒊?搁ギ??涓???绯??烘???浜???绯?锛?涔?灏辨???崇??杩?浜?绯?浼??存?ヨ??ヨ?娑层??瀵艰?磋?娑蹭腑??琛?绯?杩?????_锛?浠?????婵??板?绱???瑙?寰??板ぇ??棰?绻????撅???缁?淇?杩?????????锛?瀵艰?磋?ヨ????
8??缃?澶寸被椋???br>???堕???帮?寮?缃??抽???纭??????浼??癸?褰??跺?浜?瀹???娼??ㄥ?卞?涔????峰??ㄣ??灏辨?挎按??绫荤?澶磋??瑷?锛???涓???互涓虹????浼?寰?浣?锛?涓轰?澧????ｆ???跺???坊??浜?澶ч????绯?锛?濡????挎??椋??ㄤ?浼???????
9??楗煎共绫婚???br>?ュ父??娲讳腑涓?????缂虹??涓?绉?椋???锛??や??抽??濂借??借ˉ??浜轰???瑕????介????????瀹???澶翠????澶э?????????????????涓??撮?藉???浜猴?寰?寰?涓??ヤ?瑙?涓?氨???ヨ???ょН浜?涓??ワ?灏ゅ?舵?????楗煎共??澶瑰?濂舵补楗煎共绛???
10?????剁被椋???br>浼????ㄧ?ワ????剁被椋??????╃?ㄥぇ????椋?????娓??舵????锛?姣?濡???甯歌????歌?????歌??绛?绛????存????绌惰〃??锛?楂???楗????浼?淇?杩??板?绱???娉?锛???杩??????板?绱?灏变?璁╄韩浣?????绯????村???杞???涓鸿???????缁?瀵艰?翠???澧??匡????宠????ヨ????