Grasp the key period of adolescent children

Adolescent height

Adolescence generally refers to 10-19 years old. It is one of the fastest periods of children's growth and development. It is also the best opportunity to catch up with height. It is also the last chance. If there are adolescent children at home, it is important to grasp the critical period of youth growth.

Adolescent children's height characteristics

Each child has its own growth characteristics, and there is also development before. Girls started earlier than boys' adolescence. In the fifth and sixth grades, girls were higher than boys. But boys' stamina is sufficient, and will eventually surpass girls in junior high school. Even if they are also boys, some people are early, and some people are later.

How can I eat it taller?

The height of the child is the result of the comprehensive role of genetic and environmental factors. Is there any possibility that the child is short? of course not. Our current living conditions are different from our parents when they were young. The conditions for children's growth have become better, and it is quite possible to counterattack into long legs.

Reasonable nutrition is the "soil" necessary for children's growth. The balanced dietary model mainly recommended by the "Chinese Resident Dietary Guide (2022)" — the dietary diet should include grain potato (including whole grains and miscellaneous beans), vegetables, poultry fish eggs, soybeans, and soybeans and soybeans. Nut food. The average daily intake of more than 12 kinds of food, more than 25 kinds of food per week, and rational matching can basically meet the needs of physical growth. The following kinds of nutrients are extremely closely related to height growth, and they can be obtained in nature. Parents should pay special attention:

1

Ingestion of high -quality protein

1/3 of the human bone is composed of protein, which is the bone steel structure. If there is a lack of protein, the growth of the child's bones will be limited. Many parents know that fish and lean meat are rich in high -quality protein. In fact, there are eggs, milk and dairy products, soybeans and soybeans are good sources of high -quality protein. The focus of soybean products here is not only the source of high -quality protein, but also to avoid excessive intake of fat. It is a very good choice for children's dining plates.

2

Indispensable calcium

Calcium determines the hardness of the bones, and the best source of calcium is dairy products. Dairy products are comprehensive and rich in nutrition, and dairy products should be regarded as an indispensable part of daily diet. Liquid milk or a considerable amount of dairy product intake of 300-500ml per day is necessary. There is no limit to drinking milk. In addition to dairy products, soy products and vegetables also contain a certain amount of calcium.

3

Other nutrients

Iron, zinc, and iodine are closely related to their bones. The lack of these nutrients will lead to lack of height. The main source of iron and zinc is red meat and animal liver. It is appropriate to eat animal liver 1-2 times a week. The food sources of iodine are mainly seafood (kelp, seaweed, etc., at least once a week) and strengthening iodized salt.

4

Wonderful sunshine

Everything grows by the sun, and the growth of children is inseparable from the sun. Vitamin D is the cod liver oil that we eat when we were young, and everyone is no stranger. He can promote the absorption of calcium in the small intestine, which is conducive to bone growth. There are few foods rich in vitamin D in nature, but our human body can synthesize vitamin D itself. This synthesis requires the help of solar ultraviolet rays to achieve. Therefore, it is necessary to encourage children to exercise more outdoors. When outdoor exercise, don't cover too strictly, let the skin expose to the sun moderately.

In addition, children who love sports are often higher. Mid -high -intensity physical activity will involve stimulating the development of bones. It is important to ensure 2 hours of outdoor activities every day, medium and high -intensity exercise in one hour, and motion of strong bones (running, skipping rope, basketball, volleyball, etc.) 3 times a week.

End

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Source of information: "National Nutrition Science Book-Guidance for Nutrition Dietary Dietary Diet, Children 6-17 years old"

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