Whether children can grow up tall or not is of course dominated by genetic factors, but the influence of acquired factors should not be underestimated. If you want your child to grow tall, you need to ensure adequate sleep, plus moderate exercise, and you need to let your child eat enough nutrition. Of course, nutrition comes from meals. In order to make children have "long legs", mothers have put a lot of thought into their diet.
In summer, mothers should arrange their children's meals well and make sufficient nutritional reserves for their development. Children's diet must be diversified, pay attention to the reasonable collocation of main and non-staple foods, meat and vegetarian foods, coarse and fine grains, and keep a balanced diet. So, what do children eat and grow taller easily? Nutritionists believe that children's growth and development (including height) cannot be separated from four nutrients: protein, minerals, fatty acids and vitamins.
Protein, an essential nutrient for a long man.
Protein is an important substance that constitutes the human body, and various tissues in the body-muscles, bones, skin, nerves, etc. all contain protein. The material basis of growth is protein. Children in the growth and development period have much higher demand for protein than adults. If the supply is insufficient, it will affect the growth of children.
In addition, collagen and mucin are also organic components of bones. Therefore, it is necessary to add more foods rich in protein to children.
Foods containing more protein include: milk, goat's milk, horse's milk, etc. Meat includes: cattle, sheep, pigs, dog broilers, ducks, geese, quails, ostriches, etc. Eggs include eggs, duck eggs and quail eggs.
There are also soybeans, including soybeans, green beans and black beans, among which soybeans have the highest nutritional value, which is a high-quality protein source in infant food; In addition, the content of protein in dried fruits such as sesame, melon seeds, walnuts, almonds and pine nuts is high.
Height food recommendation: eggs
Eggs are the most easily available high-protein food. Many children like to eat eggs, especially egg white, which is rich in protein, which is very beneficial to children's growth. Some mothers worry that the cholesterol contained in egg yolk is not good for their children, but it is more appropriate for children in the growing period to eat 1 egg every day or one egg every two days.
Longgao food recommendation: fish
Fish is an important meat in our life, which is not only rich in protein, but also has excellent taste and is loved by people. There are many benefits to eating fish. Fish is not only delicious, but also has extremely high nutritional value. The protein content is twice that of pork, and it is a high-quality protein with high absorption rate.
In addition, fish also contains a lot of minerals such as calcium, iron and phosphorus, and substances such as vitamin A, vitamin D and nicotinic acid. In addition, fish meat is soft and easy to chew, which is especially suitable for the elderly and children who need supplementary nutrition.
Sardines are uncrowned stars in the sea. Sardines are rich in protein, which has the highest iron content in fish and other unsaturated fatty acids. They are an ideal healthy food. Sardines contain nucleic acids, a lot of vitamin A and calcium, which can enhance memory.
Calcium in sardines is easier to digest and absorb than plant calcium contained in other seaweeds, which is very helpful for children's growth. In addition, anchovies, whitebait, cucurbit fish and other seafood with bones and meat are all good foods. In addition, you can also eat squid, abalone, carp and fish floss rich in calcium and phosphorus.
Recommended food for growing tall: black soybean.
Soybean is the crop with the highest content and the best quality in protein. Of the eight essential amino acids that the human body cannot synthesize and must ingest from food, soybeans are rich in methionine, especially lysine. protein, which is rich in amino acids and comprehensive in composition, is called high-quality protein.
Soybean is recognized as a high-protein food, among which black soybean has higher protein content, which is a good food for growth. Add it when cooking rice, or grind it into soybean milk to drink.
Grow tall recipe: shrimp skin, broken vegetables and egg soup
Ingredients: 5g of dried shrimps, 50g of Chinese cabbage, egg 1 piece.
Practice:
1, wash the shrimp skin with warm water until soft, and then cut it into pieces;
2. Wash and scald the Chinese cabbage, and then cut it into pieces.
3. Stir the dried shrimps, minced vegetables and scattered eggs evenly, and add less water;
4. Add a little seasoning, steam on the pot, or microwave for 3-5 minutes.
Nutrition secret: Shrimp skin is rich in calcium and phosphorus, which is a good food. After blanching, some oxalic acid and phytic acid can be removed from Chinese cabbage, which will be more conducive to the absorption of calcium. Needless to say, the benefits of eggs. Such an egg custard can at least contribute to the child's bone development.
Chicken liver and egg skin porridge
Ingredients: 50g of fresh chicken liver, one fresh egg, and 0/00g of rice/kloc.
Practice:
1, first wash the rice with clear water, put it in a casserole, and add a proper amount of clear water to cook porridge until the boiled rice blooms;
2. Then wash and mash the chicken liver, and stir-fry it with sesame oil.
3, the eggs are shelled and beaten evenly, and a little sesame oil is added to the pot to make the egg skin and chopped. Put it into porridge with hot chicken liver, cook until the porridge is thick, wait until it is warm, and add seasoning to eat. 2-3 times a day.
Nutrition secret: Every100g of chicken liver contains protein18g, calcium 2 1 mg, phosphorus 260mg and abundant vitamin A. Eggs contain egg proteins and ovalbumins that children need to grow up, as well as rich inorganic salts such as calcium and phosphorus.
Grow tall recipe: fish loose porridge
Ingredients: 50 grams of rice, 30 grams of fish floss, 20 grams of spinach, a little refined salt and a proper amount of water.
Practice:
1, wash the rice clean, put it in a pot, pour in clear water and boil it with strong fire, and cook it with low heat until it becomes thick, for later use;
2. Wash the spinach, scald it with boiling water, cut it into pieces, put it into porridge, add fish floss and salt, adjust the taste, and simmer for a few minutes.
Nutrition secret: This porridge is rich in high-quality protein, carbohydrates, calcium, phosphorus, iron and vitamins, etc. It is a good source of protein and calcium.