Whether a child can grow taller is of course dominated by genetic factors, but the influence of acquired factors should not be underestimated. If you want your child to grow taller, you need to ensure adequate sleep and moderate exercise, and you need to let your child eat enough nutrition. Of course, nutrition comes from diet. In order to give children "long legs", mothers have spent a lot of thought on diet.
In summer, mothers should arrange their children's meals and make adequate nutritional reserves for their children's development. Children's diet must be diversified, pay attention to the reasonable collocation of main and non-staple food, vegetarian food, coarse grains and flour and rice, and maintain 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 protein, minerals, fatty acids and vitamins.
Protein, an essential nutrient for a tall man.
Protein is an important substance that constitutes the human body and various tissues in the body-muscles, bones, skin, nerves and so on. Both contain protein. The material basis of growth is protein. Children's demand for protein is much higher than that of 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, we should add more protein-rich foods to our children.
Foods containing more protein are: milk, goat's milk, horse's milk, etc. Meat includes: cattle, sheep, pigs, dog broilers, ducks, geese, quails, ostriches and so on. Eggs include eggs, duck eggs and quail eggs.
There are also soybeans, including soybeans, green beans and black beans. Among them, soybeans have the highest nutritional value and are high-quality protein sources in infant food; In addition, the content of protein in sesame, melon seeds, walnuts, almonds, pine nuts and other dried fruits 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 growing children to eat 1 egg every day or one egg every two days.
Gao Long 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 deeply loved by people. Eating fish has many benefits. Fish is not only delicious, but also highly nutritious. The content of protein is twice that of pork, and it belongs to high-quality protein with high absorption rate.
In addition, fish also contains a lot of minerals such as calcium, iron and phosphorus, as well as substances such as vitamin A, vitamin D and nicotinic acid. In addition, fish is soft and chewy, especially suitable for the elderly and children who need supplementary nutrition.
Sardines are uncrowned stars in the sea. Sardines are rich in protein, and protein has the highest iron content and other unsaturated fatty acids among fish. They are ideal healthy foods. 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, gourd 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.
Changgao recommended food: black beans.
Soybean is the highest content and the best quality crop in protein. Among the eight essential amino acids that cannot be synthesized by human body and must be ingested from food, soybean is rich in methionine, especially lysine. Protein is rich in amino acids and has a comprehensive composition, so it is called high-quality protein.
Soybean is recognized as a high-protein food, among which black beans have higher protein content and are good food for growth. Add it when cooking, or grind it into soybean milk to drink.
Grow tall recipe: shrimp skin, chopped vegetables and egg soup.
Ingredients: 5g shrimp skin, 50g Chinese cabbage, egg 1 piece.
Exercise:
1, wash shrimp skin with warm water, soak until soft, and then cut into pieces;
2. Wash and blanch Chinese cabbage, and then cut into pieces.
3. Stir the dried shrimps, minced vegetables and broken 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, and it is a good food. After blanching, some oxalic acid and phytic acid in Chinese cabbage can be removed, which will be more conducive to the absorption of calcium. Needless to say, the benefits of eggs. Such custard can at least help children's bone development.
Chicken liver and chicken skin porridge
Ingredients: 50g of fresh chicken liver, fresh eggs 1 piece, rice100g.
Exercise:
1. Wash the rice with clear water, put it in a casserole, and add a proper amount of clear water to cook porridge until the cooked rice blooms;
2. Then wash and mash the chicken liver and 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 hot chicken liver into porridge, cook until the porridge is thick, and then add seasoning to eat. 2-3 times a day.
Nutrition secret: Every 100g of chicken liver contains 18g of protein, 2 1mg of calcium, 260mg of phosphorus and rich vitamin A. Eggs contain egg protein and ovalbumin needed for children's growth, and are rich in inorganic salts such as calcium and phosphorus.
Grow tall recipe: Fish 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.
Exercise:
1. Wash the rice clean, put it in the pot, pour in clean water and boil it with strong fire, and cook it with low fire until it becomes sticky.
2. Wash spinach, blanch it with boiling water, cut into pieces, put it into porridge, add fish floss and salt, adjust the taste, and stew for a few minutes on low heat.
Nutrition secret: This porridge is rich in high-quality protein, carbohydrates, calcium, phosphorus, iron and vitamins. It is a good source of protein and calcium.