We must eat five kinds of nutrients in a balanced way and eat more foods rich in protein, calcium, iron and vitamins.
● Foods rich in protein: These foods provide the necessary protein for growth. The key to growth lies in the secretion of growth hormone. If you don't secrete growth hormone, you won't grow tall. Protein is an important nutrient to promote the secretion of growth hormone, and also makes muscles and blood for children.
* Soybean, soybean milk, tofu, beef, pork, chicken and other meats, fish, shellfish, etc.
● Foods rich in calcium: If other nutrients contribute to growth, then calcium is the nutrient that directly affects growth. Most nutrients are distributed in various foods, which can be ingested as long as they are eaten, but the range of foods rich in calcium is relatively narrow. If you don't eat these foods, it may cause calcium deficiency and affect normal growth.
* Milk, kelp, seaweed, seaweed, lettuce, anchovies, whitebait, etc.
● Foods rich in vitamins: Vitamins can help the absorption of nutrients such as protein and calcium, and can also regulate various functions of the body. In particular, vitamin D can promote the absorption of calcium and help bone growth.
* Spinach, carrots, pumpkins, seaweed, laver, mushrooms, mushrooms, oranges, strawberries, etc.
● Foods rich in iron: Iron is the main component of hemoglobin in blood, and iron deficiency can cause anemia.
* Perilla leaves, eggs, beef liver, cheese, kelp, oranges, etc.
◎ High protein food recommended by experts
100g of dry grouper can be called protein group, and 44g is protein. The rest of the food was arranged in the order of protein content from most to least, and the final kidney bean contained as much protein as 10%.
* dried grouper > black bean > peanut > mackerel > sardine > chicken > squid > needlefish > saury > beef >; Pork >; Hairtail > yellow croaker > shrimp > artificial cheese > anchovy > mingtai fish > walnut > egg > oyster > yellow sauce > kidney bean.
Tender bean curd sauce soup: tender bean curd, scallion and onion are put in the fresh soup of boiled shellfish, and the tender bean curd sauce soup boiled with eggs is rich in protein and vitamins. If you give it to children, you can put less pepper.
Exercise:
① Wash the shellfish, soak them in salt water, blanch them in boiling water, and save the water for soup.
2 Stir-fry minced garlic and pour in the soup from the previous step.
(3) After the water is boiled, add shellfish and add a little salt to taste.
④ Add a proper amount of tender tofu.
⑤ Beat the eggs before turning off the fire.
● Vegetable chicken porridge: This is a staple food that combines chicken rich in protein with vegetables rich in vitamins and inorganic substances. Right?