The amount of heat depends on rapid growth and a lot of activity. When you are young, you need to get enough calories, which depends on gender, height, weight and personal activity. The calorie of boys is about 2 150 ~ 2650 calories, and that of girls is about 2 100 ~ 2200 calories.

Egg white Egg white is a basic substance woven by muscles, blood, bones and various parts of the body, which can form antibodies and increase the body's resistance. At the right time to give birth at a young age, we should eat enough egg whites for growth.

Calcium and calcium are raw materials for making bones and teeth. When young people are getting older, we should take more foods rich in calcium and egg white, such as milk, dried fish and tofu.

Female children in iron, youth and spring will have a steady blood loss every menstrual period, so they should eat more foods containing iron and egg white, such as liver, eggs, meat and dark vegetables.

Determinants of food intake

When you are young, bones, muscles and tissues need enough food.

When you are young, you need calories for activities, classes, sports and various extracurricular activities, and the calories must be supplied by food.

The size of the figure depends on the amount of nutrients needed, and the amount of nutrients needed by short people must be higher than that of big people.

Personal needs Everyone's growth rate is different, and food intake depends on personal needs. Overweight people should reduce the intake of high-calorie food. People who are underweight should increase their intake of calories and various nutrients.

The utilization rate and health status of other bodies will affect the daily nutritional needs.

Transportation and nutrition

During this period, young people are more active, especially boys are more enthusiastic about various activities. Generally speaking, young people have a greater appetite for food, so we should increase the intake of food for the body and the redundant body to consume.

If the operator has a balanced diet, he can get all kinds of nutrients he needs. However, it is easy to sweat during exercise. Drink more water or eat fruits and juices to supplement the water and minerals needed by the body.

Examples of food classification and quantitative recipes

One steamed bread and/kloc-0 root for breakfast.

Eggs, beans, fish, meat 1 poached eggs.

Vegetables 1 stir-fry in triplicate.

Breakfast cereal and root 1/2 slices of toast.

Milk 1 milk cup

Lunch 65438+ dry rice 0-2, 1-2 bowls.

Eggs, beans, fish, meat 1 serving of steamed pork.

1 fish one or two.

Vegetables 1/3 parts onion and carrot.

Stir-fried green beans 2/3 portions.

At noon, 1/2 portions of grain and roots and a loaf of bread.

Fruit 1, one in Liu Ding.

Dinner 65438+ dry rice 0-2, 1-2 bowls.

Eggs, beans, fish, meat 1 serving braised tofu (a large piece of tofu)

1 One or two portions of chicken.

One or two vegetables 1/3 green peppers.

2/3 portions of Kaiyang Chinese cabbage.

Fruit 1 guava (a medium)

Later, a cup of milk 1 milk.

note:

Youth and spring, the annual activity is relatively large, the growth rate is relatively fast, and more calories are needed.

You need to eat four to six bowls of five kinds of cereal roots, two cups of milk, four to five servings of eggs, beans, fish and meat, three dishes of vegetables, two kinds of fruits and vegetables, and three tablespoons of oil every day.

I need three spoonfuls of oil every day, most of which has been used in cooking.