Attention to the quality of breakfast: foods high in protein and fat not only have a higher nutritional value, but also stay longer in the stomach. Breakfast can be appropriate to increase this kind of food, such as milk, soy milk, eggs and so on. Develop good eating habits: Adolescents should consciously cultivate the habit of eating regular meals at regular intervals, not picking food, not partiality, and eating less snacks. Some people compare puberty to the "golden period", adolescents in puberty in order to get the full development of the body at this stage, must not ignore the reasonable nutrition. Adolescence is a special period of growth and development, the nutritional needs of the sudden increase and quite sensitive, if the supply is insufficient or unreasonable, will easily lead to a variety of nutritional deficiencies. During adolescence, the need for calories reaches a peak, for example, a 13-year-old boy needs 2,400 calories a day, and a girl 2,300 calories. These calories are equivalent to about 1 pound to 1.2 pounds of grain, about 1 pound of vegetables, ? to 1 tael of beans and their products, and ? tael of meat, ? tael of eggs, and ? tael of fish, all adding up to the total number of calories produced. Answer: The functions of nutrients are to form the body, repair tissues, supply calories, replenish consumption, and regulate physiological functions. The nutrients that should be supplemented during puberty are: (1) carbohydrates. Adolescents need 25%? 50% more calories than adults. This is because adolescents have a large amount of activity, the basic need for more, and growth and development requires many additional nutrients, calories mainly from carbohydrates, that is, cereals, so adolescents must ensure that enough meals. (2) Protein. Protein is the basis of growth and development, the body cell proliferation, its composition are protein as raw material. Growth and development of children and adolescents on the protein needs of the daily per kilogram of body weight 2?4 grams. The body's protein is mainly supplied by food, eggs, milk, lean meat, soybeans, corn and other foods are rich in protein, mixed consumption, you can make all kinds of food protein complement each other, nutrition is reasonably utilized. (3) Vitamins. Vitamins are essential in growth and development. It can not only prevent certain diseases, but also improve the body's immunity. Most of the vitamins needed by the body come from vegetables and fruits. Celery, beans and other vegetables contain a large number of B vitamins; hawthorn, fresh dates, tomatoes contain a large number of vitamin C. (4) Minerals. Minerals are essential for the physiological activities of the human body, especially for adolescents, who have a great need for minerals. Calcium and phosphorus are involved in the formation of bones and nerve cells, and insufficient calcium intake or an inappropriate ratio of calcium to phosphorus will inevitably lead to underdevelopment of bones. Milk and soy products are rich in calcium. Adolescents have a higher need for iron than adults. Iron is a necessary component of hemoglobin, and if there is a lack of iron in the diet, iron deficiency anemia will result. Especially women, each menstruation to lose 50?100 ml of blood, at least 15?30 mg of iron supplementation. Oilseed rape and leeks are rich in iron. (5) Trace elements. Although the trace elements in the body content is very small, but in the growth and development of adolescents play an extremely important role. In particular, zinc, China's daily dietary zinc intake of 15 milligrams. Zinc-rich foods are animal liver, seafood. (6) Water. Teenagers are active, water demand is higher than adults, daily intake of 2500 milliliters of water to meet the body's metabolic needs. Insufficient water intake will affect the body's metabolism and the body's harmful substances and waste discharge. If the amount of exercise, sweating too much, but also to increase the amount of water. The water intake mentioned here does not mean the amount of water drunk, but the sum of the amount of water drunk plus the water content of the food eaten. Answer: The dietary characteristics of puberty: 1. Adequate dietary calcium. Adolescence is the second growth and development peak, the growth of height is mainly the growth of long bones, the development of bones to have sufficient calcium. The daily dietary intake of elemental calcium during puberty is 1,200 milligrams, which is higher than any other age group. The best food source of calcium is milk, dairy products and shrimp, therefore, the daily diet should not lack of milk. 2. Supply sufficient protein, energy and various nutrients. Because the secondary school during the course of more, time schedule is also tight, students with brain intensity; secondary school students lively and active, these are to consume a lot of caloric energy, but also to meet the needs of growth and development. Therefore, it is necessary to provide a balanced diet rich in nutrients. 3. Puberty needs to supplement iron. Adolescent women began to menstruate, iron loss, dietary attention should be paid to supplementing iron rich in hemoglobin food, such as lean meat, liver, blood tofu, etc., but also to eat some fresh fruits and vegetables containing vitamin C, in order to promote the absorption of iron. 4. The trace element zinc can promote sexual and physical development. The daily intake of zinc during puberty is 15 milligrams, which is 5 milligrams more than children of other ages. Foods that contain a lot of zinc include seafood, lean meat and nuts. Finally, it is also important to note that it is important for children, whether school-age or adolescent, to organize their breakfast. Because breakfast and the previous day's dinner are separated by a long time, when the stomach has long been emptied, you should eat in time to maintain blood sugar at a certain level. The human heart and brain activity of the energy required is directly from the blood glucose supply, if you do not eat breakfast or eat very little, the human body will be hungry, students will not concentrate in class, poor learning efficiency and other manifestations, the serious will also have dizziness, fatigue, sweating and other hypoglycemic reaction. Breakfast should be both good and full. Eat enough to provide sufficient calories, eat well to supply rich nutrition. Staple food to eat some carbohydrate-rich foods, such as steamed bread, bread, bean paste buns, etc., but also eat protein-rich foods, such as eggs, milk, etc., and should ensure that a certain amount of vegetables and fruits every day. In short, the whole adolescence is in the stage of growth and development, and its diet is characterized by a balanced diet that ensures the supply of sufficient nutrients. Food content, production form, meal arrangement, the proportion of various nutrients should be based on the child's age, physiological changes, the body's needs and digestion and absorption capacity and other comprehensive consideration. Reasonable nutrition can promote health and lay a good foundation for a child's lifetime happiness. Answer: The growth and development of adolescent boys and girls have basically matured, and their vitality is in an extremely vigorous stage, so the requirements of nutrients, both quantitatively and qualitatively, are higher than at any other time, and therefore special attention should be paid to the supply of these nutrients. Adolescents during pubertal development need further increase in caloric energy, female youth need about 2400 kcal, youth 2500 kcal. Adolescents have a strong appetite, which is very favorable to the intake of sufficient caloric energy. Meal arrangement is basically the same as adults, generally can be distributed according to three meals: breakfast 30%, lunch 35%-40%, dinner 30%-35%. Daily: 400-500 grams of staple food, 50-100 grams of lean meat, 1 egg, milk conditions should be added to food, soybeans and their products in moderation. Vegetables 500-750 grams. Zinc is mainly found in seafood and animal offal. Other foods contain very little zinc - there is almost no zinc in water, staple foods and the eggs that children love to eat, and there are not a lot of zinc-containing vegetables and fruits. Lean meat, pork liver, fish, egg yolks, etc. Oysters contain the most zinc. According to laboratory tests, animal food containing zinc is generally more, every hundred grams of animal food contains about 3-5 mg of zinc, and animal protein decomposition of amino acids can also promote the absorption of zinc. Plant foods contain less zinc. Plant foods contain about 1 mg of zinc per 100 grams. Various plant foods with high zinc content include beans, peanuts, millet, radish, cabbage and so on. Zinc is a kind of trace element, the content in the human body and the daily intake are very small, but for the body's sexual development, sexual function, the generation of germ cells but can play a pivotal role, so it is the "spark of life" and "marriage harmony" called. The normal human body zinc content of 2-3 grams. Most of the tissues have a very small amount of zinc distribution, of which the liver, muscle and bone in the higher content. Zinc is the main component of dozens of enzymes in the body. Zinc is also associated with brain development and intelligence. A university in the United States found that smart, well-studied adolescents have a higher zinc content in their bodies than the dull ones. Zinc also promotes the proliferation and activity of lymphocytes, and is useful in maintaining normal epithelial and mucosal tissues, defending against bacterial and viral invasion, promoting wound healing, reducing skin lesions such as acne, and correcting loss of the sense of taste. Zinc deficiency Zinc deficiency has adverse effects on all systems of the body. In particular, it has a more direct effect on gonadal maturation during puberty. When young men in the Nile Delta of Egypt suffer from zinc deficiency, the main manifestations are growth retardation and hypogonadism. In Iran, studies have confirmed that young girls and schoolchildren with growth stagnation and delayed sexual maturity, after fortifying food with zinc, the patient's development will soon be normalized. Animal experiments have confirmed that the brain of zinc-deficient animals is underdeveloped. Zinc deficiency in certain tissues of the eye affects the photochemical process, causing vision to become abnormal. Zinc is also a component of insulin, and when zinc in the pancreas falls to half the normal level, diabetes is possible. Zinc deficiency The dietary structure of our people is based on cereal food, and the bioavailability of zinc in cereal food is very low, only 20-40%. If children eat more refined food, the zinc content is lost too much, which is more likely to lead to zinc deficiency. (Insufficient zinc intake, breast milk colostrum contains more zinc than mature milk, so infants who do not feed their mothers colostrum or breast milk is insufficient, and who do not add zinc-rich complementary foods in time, may suffer from insufficient zinc intake. 2. poor absorption of zinc, which can lead to zinc deficiency. 2. zinc malabsorption, such as chronic gastrointestinal diseases, can affect the absorption and utilization of zinc. 3. zinc needs increase. 3. Increased zinc requirements, rapid growth and development of children are prone to zinc deficiency. 4. excessive zinc loss, such as nephrotic syndrome; hemolytic anemia, diuretics, steroids, colloid dialysis. Excessive intake of iron and calcium increases the loss of zinc. (B) Clinical manifestations: slow onset, the main symptoms are loss of taste, loss of appetite, recurrent mouth ulcers, xenophagia. Growth and development are backward, sexual development is delayed, mental depression, the skin shows wet diagnosis, blisters or ulcers, in the junction of skin and mucous membranes and limbs often occurs long lasting dermatitis, alopecia, easy to concur with infectious diseases, wound healing is slow, and so on. Zinc deficiency in pregnant mothers can cause poor fetal development. In addition, it may be associated with night blindness due to its effect on the functioning of Vitamin A. (C) Diagnosis: Based on dietary survey, clinical manifestations, serum zinc measurement and comprehensive judgment after zinc supplementation. (D) Prevention: Adhering to a balanced diet is the main measure to prevent zinc deficiency. Generally speaking, breast milk, especially colostrum, is the richest in zinc, so the promotion of breastfeeding is of great significance to the prevention of zinc deficiency. Animal food is not only rich in zinc, but also has a high utilization rate, and nuts are not low in zinc. (v) Treatment: 1. Remove the causes of zinc deficiency. 2. 2. Adjust the diet: actively supplement all kinds of zinc-rich animal food such as liver, lean meat, egg yolk and fish. 3. 3. Take zinc supplements. 4. Increase protein intake and treat iron deficiency anemia at the same time to improve zinc deficiency faster. Food sources A balanced diet for a normal person provides about 10-20 mg of zinc per day, but only 2-3 mg can be utilized. The main substance affecting zinc absorption is phytic acid, which forms insoluble salts with zinc in the intestine. Large amounts of dietary fiber also have an effect on zinc utilization. To ensure that there is enough zinc in the body, the first thing to do is to adjust the diet. Animal protein foods such as fish, meat, liver, kidney, and shellfish, effective zinc content are rich, zinc deficiency can be reasonable in the diet with.