The key is mentality.
Many parents often pin their hopes on some special effects foods. In fact, any single food does not have the function of promoting growth, and it needs a variety of nutrients to fight together.
Eat more whole grains.
Adolescents, just in junior high school. The rapid growth and development of physique, intense and busy study, and the load of various exams and physical exercises make the nutritional needs of teenagers exceed those of adults engaged in light physical activities in some aspects. The energy intake of light physical activity recommended by China Nutrition Society is 265,438+000 ~ 2,400 kcal/day for adults and 2,200 ~ 2,900 kcal/day for adolescents. Therefore, children should be encouraged to eat more cereals to provide enough energy.
Soybeans, meat and rice noodles are mixed.
In adolescence, with the growth of height, the weight also increases, and about 16% of the weight-increasing components are protein. While increasing the number of protein, we should choose more foods rich in high-quality protein, such as lean meat, fish, shrimp, eggs, milk and soybeans. Protein in rice, flour and other plant foods is not as nutritious as animal protein and soybean protein because it lacks some essential amino acids. But if soybean and grain are mixed, or animal food and grain are mixed, the nutritional value of protein will be greatly improved.
Eat a handful of nuts every day.
Linoleic acid and linolenic acid in lipids are closely related to growth and development and must be supplied by food. Nut foods such as walnuts, melon seeds, almonds and sesame seeds are rich in unsaturated fatty acids and phospholipids. Eating a small handful (about 20 grams) every day can promote the growth and development of teenagers. In addition, when cooking for teenagers, it is best to use olive oil, camellia oil, soybean oil, peanut oil and so on. , so that it can be balanced with saturated fat in meat, eggs, milk and other foods, but the oil consumption is controlled at about 25 grams per day.
Drink milk and yogurt together.
Sufficient calcium not only meets the needs of bone elongation, but also increases the hardness of bone, which is "saved" for the health of bone in the future. The recommended reference intake of calcium for adolescents in China is 1000mg/ day. Milk is the best food for supplementing calcium, which is not only rich in calcium, but also has a high absorption rate. 1 cup of 250ml milk, containing about 350mg of calcium. In addition, foods such as soybeans, green leafy vegetables, small fish and shrimps that can be eaten with skins, and cartilage are also rich in calcium. It is suggested to drink 1 cup of milk (250 ml) every morning, 1 cup of yogurt (250 ml) at night, and eat some bean products and green leafy vegetables.
Eat pork liver 1 ~ 2 times a week.
If the iron supply in food is insufficient, growth and development, intellectual development and immune function will be affected. During the menstrual period of adolescent girls, iron deficiency can easily lead to anemia. Therefore, foods with high iron content such as animal blood, liver and red lean meat (refer to pigs, cattle, mutton, etc. ), egg yolk, fish and beans are essential. In addition, zinc is related to gonad and gonadotropin secretion, and foods rich in zinc, such as oysters and animal liver, should be supplemented regularly. Eating pig liver, chicken liver and other animal livers 1 ~ 2 times a week and eating some red lean meat every day can meet the needs of these trace elements. (Wang Lu, Director of Nutrition Department of the Third Hospital of Beijing Medical University)
Tips for "growing taller" in adolescence
Nutritional balance is the most important.
Only by choosing diversified foods and matching them in a reasonable and balanced way can we promote growth and development. Suggested daily food content and quantity: 300-400g of cereals, more than 500g of vegetables (including not less than 200g of green leafy vegetables), 2 fruits 1-2, 250-500ml of milk, 0 eggs 1 each, and 0/00-1meat.
Three meals a day can't be less.
Pay special attention to eating a good breakfast and choose some nutritious eggs, milk, soybeans and foods rich in sugar. The food, meat, vegetables and beans in the other two meals should also be matched according to the principle of balanced diet. You can add a small amount of meals between meals, but don't eat too many snacks.
Stay away from "junk food"
Fried food, puffed food, pickled food and canned products are all "junk food" for children who are in the vigorous growth period. Although they provide a lot of energy, there are few nutrients such as vitamins, minerals and dietary fiber. Eating these foods for a long time will lead to malnutrition among teenagers.
Drink less sugary drinks.
Drinks are not suitable for drinking, especially sugary drinks and carbonated drinks. These drinks are high in energy and relatively lacking in nutrition. Excessive drinking will affect the consumption of body fat, resulting in fat accumulation and obesity. Carbonated drinks such as cola have high phosphorus content. Excessive drinking will lead to the imbalance of calcium and phosphorus in the body, affect the absorption of calcium and hinder the growth and development of bones.
Recipe 1 Breakfast: 250ml soybean milk, two slices of bread, cheese 1 slice, shredded cucumber bean curd, five spiced quail eggs.
Extra meal: 1 apple.
Lunch: rice, steamed corn, fried liver slices with persimmon pepper, tomato cauliflower, shrimp skin, laver and egg soup.
Extra meal: 1 orange, 2 walnuts.
Dinner: white fungus and red date porridge, 1 roll, beef tenderloin with onion, garlic and fungus.
Extra meal: 250 ml of yogurt.
Breakfast in recipe 2: 250 ml of milk, bean bags 1 piece, 5 small tomatoes, boiled eggs 1 piece.
Extra meal: 65438 banana +0.
Lunch: 1 bowl of eight-treasure porridge,100g of red jujube cornmeal cake, crispy crucian carp and straw mushroom.
Extra meal: 65438 kiwi fruit +0.
Dinner: red bean rice, shrimp tofu, mashed garlic eggplant 50g, tomato and egg soup 1 small bowl.
Extra meal: 250 ml of yogurt.