▍ Sudden increase of school age
10 ~ 16 years old is a child's development period, and the child's head is like a mushroom after the rain, swishing straight up. The study found that for every 30,000 mg of calcium absorbed by children at this stage, their height will increase by 1 cm. However, the calcium intake provided by the daily diet of ordinary families is less than 50% of the calcium needed by children, which is far from meeting the needs of growth and development and needs extra calcium supplementation.
▍ Sprint stage-adolescence
Male 17 ~ 25 years old, female 16 ~ 23 years old, is the final sprint stage of growth. It is found that the epiphyseal cartilage of adolescents has not really healed at this stage, and there is still 2 ~ 3 cm growth potential every year. At this time, adding enough calcium can fully tap their growth and high potential, so that they can "make further progress."
Five dietary keys to help children grow taller
▍ Focus 1: Balanced diet
The growth of human body comes entirely from the quality of imported food. If you want your baby to grow taller, all kinds of nutrition should be balanced. Make sure to eat 25 ~ 30 kinds of food every day, which is much richer than eating only three or five things a day.
Recommended food vegetable and fruit salad: cucumber, apple, banana, onion, lettuce, pear, orange, etc. Cut into small pieces and put them in a bowl. Pour in salad dressing.
Cereal porridge: rice, black rice, red beans, dates, raisins, etc. Wash and cook together 1 hour.
Jambalaya: Put oil in the pan. When the oil is hot, add eggs, peas, sweet corn kernels and ham. When the rice is cooked, add rice and stir fry together. Finally, add cucumber and shallots and stir fry a few times.
▍ Point 2: Calcium should be sufficient.
Calcium is the basis of bone growth. If you can't get the calcium required by physiology in your diet regularly, and the calcium in your blood and soft tissues is insufficient, you must get calcium from your bones. Lack of calcium in your bones will lead to osteoporosis, spinal deformity and spinal curvature. Without adequate nutrition, bones can't grow normally, let alone grow taller. Recommended foods containing more calcium are: dairy products, eggs, fish, shellfish, tofu and beans, sesame sauce, pumpkin seeds, etc. (vitamin d, vitamin c, lactose, etc. Both contribute to the absorption and utilization of calcium).
▍ Focus 3: protein has it every day.
The demand for protein is much higher for infants in the growing period than for adults. If the supply is insufficient, it will affect the growth of tree height. In addition, collagen and mucin are also organic components of bones.
Recommended food: Chicken, beef, fish and shrimp, eggs, milk and tofu are all rich in protein.
▍ Key point 4: Iron, zinc and copper are indispensable.
Although the human body has little demand for them, they are indispensable. If they are missing, babies will have all kinds of problems. Zinc-deficient babies have no appetite at all, which will inevitably affect their growth and development. Iron is an essential substance for synthesizing hemoglobin, and copper is a catalyst for synthesizing hemoglobin. If the supply of iron and copper in food is insufficient, the synthesis of hemoglobin will be blocked, growth and development, intellectual development and immune function will be affected, and the baby may often get sick. Recommended foods are foods rich in iron: viscera such as animal liver, beef and mutton, egg yolk, fish, adzuki beans and spinach.
Foods rich in zinc: oysters, animal livers.
Foods rich in copper: pig liver, pig blood, shrimp, crab and shellfish.
Point 5: Fresh fruits and vegetables
Fresh vegetables and fruits are rich in vitamins, which are necessary for human body. Vitamins A and C can make the baby have normal resistance. Recommended food
Vegetables: Chinese cabbage, carrots, cucumbers, green peppers, tender bamboo shoots, tomatoes and onions.
Fruits: oranges, bananas, pears, apples, grapes, peaches, apricots and watermelons.
These eight kinds of sports make your children "superior"
In addition to paying attention to supplementing nutrition, ensuring sleep and preventing diseases, moderate exercise helps children grow taller.
Previous studies have shown that children who often participate in physical exercise are 4 ~ 8 cm taller than those who do not participate in physical exercise at the same age. Therefore, it is recommended that children exercise outdoors every day.
Increase exercise prescription
1. After jogging for 5-7 minutes in the morning, do 20 minutes of flexibility relaxation exercises, including cheating, bending back and forth, shaking and shaking your body.
2. Hang on the horizontal bar (20 ~ 30 seconds each time). Can do no-load suspension and then do load suspension; Do hand crane or handstand crane (feet are fixed with bandages).
3. Jump up and touch the height. Jump on both feet and hop on one foot in turn. You should try your best to do every exercise well and try to jump as high as possible every time.
4. Climb a small slope or stairs 20-30m high, relax when climbing, and repeat at full speed for 2-4 times when descending.
5. Ask two people for help. One person holds his hands, the other holds his feet, and gently pulls his body in the opposite direction for 20 seconds at a time.
Swimming.
7. Play basketball and volleyball.
8. jump. Dance and practice by yourself every day, from less to more, sooner or later, more than 200 times a day.