Followed by food.

Drink more bone soup, eel soup and milk, and do more exercise, especially stretching, such as running and jumping. It's really good. Bones, eels and milk are rich in calcium. Pay attention to adding a little vinegar when drinking soup, because vinegar can dissolve calcium and be absorbed by the human body more easily! But I like milk best. I don't like eel soup. Bone soup is a little greasy, but it works well. At that time, my cousin's mother gave him a lot of bone soup and the effect was very good. But he loves playing basketball and his parents are very tall, so he is now 16 years old, 1.5438+0. Wow, you scared me to death ~ Of course, heredity is the main reason. My mother didn't even notice, and she didn't exercise much at that time. Later I learned that it was too late! So remind you to pay attention!

Nutrient intake

Adequate and balanced nutrition is absolutely the key to the success of children's growth.

According to the recommendation of the US Food and Drug Administration (FDA), indispensable nutrients include protein, calcium, vitamin A, vitamin C, vitamin D, minerals magnesium and zinc.

Protein is the basic substance that constitutes and repairs human muscles, bones and tissues. Lack of protein can lead to skeletal and muscular stunting and atrophy. Animal foods such as meat, seafood and milk are completely protein sources, while plant sources can be obtained from beans, grains and stone fruits.

Calcium is a raw material for making bones, which can promote growth and increase bone density. Therefore, drinking two cups of milk every day is a good way for children to accumulate bones.

Vitamin D is another nutrient that makes bones strong. In addition to milk, salmon, tuna and other fish, the human body can also make vitamin D by sunbathing 10 ~ 15 minutes every day.

Mineral zinc is an indispensable nutrient for infant development. Dutch studies have found that insufficient zinc intake during infant development can lead to developmental retardation. In addition, according to many foreign studies, children's intake of sufficient zinc can reduce the incidence of diarrhea. Foods rich in zinc include meat, liver, seafood (especially oysters), eggs and wheat germ.

"Iron is also important for growth and development," added Weng Huiling, a nutritionist at National Taiwan University Hospital. However, according to the national nutrition survey conducted by the Ministry of Health, iron deficiency is common among women over 4 years old in China, while the iron deficiency rate is higher among men in adolescence and over 65 years old. So growing children should eat lean meat, animal liver, egg yolk or dark green vegetables to get enough iron.

sleep

As mentioned earlier, human growth is mainly influenced by growth hormone, which is secreted especially vigorously at night, so if you want to grow taller, don't stay up at the expense of sleep time, and try to sleep before 1 1 pm.

# # # # The secret of being tall and strong.

Although genetic restriction makes us "resigned", both doctors and nutritionists believe that the most effective way to "do our best" is to start with diet and cooperate with regular exercise.

It is not difficult for parents to make their children grow tall and strong as long as they master a few dietary secrets.

Observe the principle of balanced diet.

Children, like adults, should eat six kinds of food every day. Parents can refer to the daily dietary guidelines of the Department of Health to understand the dietary needs of children of different ages. (see table)

Adolescent children grow up quickly and their activities increase. In order to provide energy and nutrition for growth and development, the demand for heat is relatively high. Boys need to consume 2150 ~ 2,650 calories a day, and girls need 2100 ~ 2,200 calories.

Parents lead by example, not partial eclipse.

Many studies have pointed out that children's eating habits from childhood are most influenced by their parents. Weng Huiling, a nutritionist at National Taiwan University Hospital, believes that if children want to grow well, it is the most basic principle not to be partial to food. Parents should change as much as possible when matching their children with three meals, so that children can try all kinds of food from an early age. Eat a variety of foods, so don't worry about the lack of nutrients needed for growth.

Don't make negative comments about food in front of children.

For example, "Bitter gourd is so bitter, do you dare to eat it? A casual remark by an adult will make a child establish a specific impression on a specific food, which will later become an excuse for him to refuse to eat. Of course, don't use food as a tool to reward or punish children.

Teach children a balanced diet.

Most meals in modern dual-income families are eaten out, and many parents give their children money to buy their own lunch. Nutritionist Weng Huiling suggested that parents should pay more attention to their children's eating out, instill some healthy eating concepts in their children, such as eating less fried and fried things, choosing balanced and diverse dishes, and ingesting all six foods. "Parents can't control their children's diet, which will easily lead to malnutrition in the long run," she stressed.

Avoid making children fat or dieting to lose weight.

Li Junxian, a pediatrician at Guangxin Hospital, pointed out that the bone age of obese children progresses faster than their actual age because they consume too much calories, fat and sugar. Although their height is higher than other children from the beginning, they may not grow tall in the future because their growth period is compressed in advance.

In fact, it is very simple to prevent children from getting fat. As long as they limit the number of high-calorie foods such as hamburgers and French fries, drink less sugary drinks and exercise regularly, there will be no obesity problem.

In addition, nutritionist Weng Huiling believes that modern young girls are influenced by the slim figure of idol stars. Even if their weight is normal, they still go on a diet to lose weight, which not only misses the opportunity of growth and development, but also seriously affects their health as adults.

Hope to adopt