The following is a nutritional balance table and a recipe for growing taller, for reference only.

Nutrition and maintenance balance sheet

Category foods contain specific functions.

1 beef, fish, eggs and bean products protein fat, vitamin B2, bone and muscle energy sources.

Two kinds of milk and dairy products: protein inorganic mineral vitamin B2 regulates and promotes bone growth in vivo.

Three kinds of vegetables, fruits, inorganic substances and vitamin C carotene provide nutrition for bone development.

Four kinds of coarse grains, whole grains, sweet potatoes, carbohydrates, vitamin B 1 regulate physical skills and energy sources.

Five energy sources of sesame, walnut, peanut and pine nut fat, vitamins A and D

Height-increasing food spectrum

Breakfast, lunch and dinner.

250 ml of milk or soybean milk, 400 g to 500 g of ribs, winter melon soup or laver egg soup.

Eggs, bean products, 80-100g, and staple grain 400g.

Two slices of bread, livestock and fish, 120g beef stewed potatoes.

Tomatoes or apples or bananas, a vegetable, 500 grams of eggs, 80 grams of high-calcium milk, 250 ml.

Lemon juice or carrot juice, a cup of fruit 100-200g fruit 100g.

If you want to grow taller, you should eat more protein, especially foods containing "amino acids", such as flour, wheat germ, beans, shrimp, crab, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, cheese and dark vegetables.

On the contrary, white rice, glutinous rice, desserts and other foods should be avoided as much as possible. It is better to eat less cola and fruit juice, because it contains more sugar, which will hinder the absorption of calcium, and eating too much will affect the development of bones. In addition, salt is also the enemy of increase, so we must form the habit of eating less salt.

Pay attention to the balanced and diversified nutrition of three meals a day. Eat more high-protein foods, especially foods containing amino acids, such as beef, liver, fish, eggs, milk, cheese, wheat germ, bean products, shrimp, crab, shellfish, kelp, seaweed, dark vegetables and various fruits. In short, if children want to grow up and get enough nutrition, they must eat well and eat well, and a variety of foods should be matched in the recipe to complement each other. There is no perfect food in the world that can meet all human needs. Therefore, the problem of picky eaters and snacks must be corrected.

On the contrary, foods such as ice cream, instant noodles, chocolate, biscuits and desserts and high-temperature fried foods should be avoided as much as possible. It is better to eat less carbonated drinks such as cola, because carbonic acid is easy to combine with calcium to form calcium carbonate, which will destroy calcium in the human body and thus affect bone development. In addition, we eat too much salt, too much sugar, too much polished rice and white flour, too little breakfast, too much diet, too little meat, smoking and drinking. Are enemies of growth and must be corrected.

Therefore, everyone should develop scientific eating habits from an early age, mix meat and vegetables, and keep in mind the principle of "eat well for breakfast, eat enough for Chinese food, and eat less for dinner", so as to achieve the purpose of strengthening physical fitness and promoting growth.

1. People who eat more vitamin D will make it themselves, but they should eat more cream with whole wheat bread, eggs, liver and cod liver oil (eating too much will have side effects, don't believe my answer record). Among the B vitamins, nicotinic acid contributes to the absorption of food. Drink more milk and vitamin A, and eat more fruits.

2. Strengthen skipping in sports. Play basketball. Put down the horizontal bar. Remember not to drink sweet things when doing exercise.

3. Pay attention to before 10. After sleeping, the peak of growth hormone secretion appears when the child sleeps-after10 in the evening, and the pressure will not be too great for a long time.

The genetic problem is basically unchangeable. If you don't add ultra-intensity exercise slowly, you'd better not do exercises that are not good for you.