increase your intake

Step 3 Increase your intake of folic acid

3.增加叶酸摄入量

Increase your intake of vegetables , fruits , whole grains , and legumes .

增加你的蔬菜，水果，全谷类和豆类的摄取量。

Increase your zinc intake for stronger nails with a daily glass of milk .

每天饮用一杯牛奶，增加锌的摄入量，让指甲更强壮。

What you need to understand is that any food item that contains calories has the potential to increase your energy intake .

你需要理解的是：任何含有卡路里的食物都具备增加你能量摄入的潜能。

Fast food is high in calories and sugar that contribute to increased-weight gain.Even small amount of fast food can increase your calorie intake considerably .

快餐的卡路里和糖分含量很高，这会导致体重增加。即使一小部分快餐也能大大增加你的卡路里摄入量。

You can increase your vegetable intake easily by stuffing lean meat in gourds or root vegetables such as eggplants and hairy gourds .

将瘦肉酿进瓜类或根茎蔬菜，如茄子和节瓜中，就能轻易增加蔬菜进食量。

And , as if that wasn 't enough , they can help you maintain a healthy weight because they increase your fiber intake , keeping you feeling fuller for longer and making you less likely to want to snack .

不仅如此，它们还可以帮助你保持正常的体重，因为它们会增加你的纤维摄入量，从而使你在较长时间内没有饥饿感，减少了吃零食的欲望。

If you often have cold and flu symptoms and are looking to increase your vitamin C intake , eating pomelo might help .

如果你经常会有感冒和流感症状，正试图增加维他命C的摄入量，那么吃柚子可能会有所帮助。