2 don't be picky about partial eclipse and ensure nutrition. Because bones are formed by absorbing protein, phosphorus, calcium, etc.
3 strengthen exercise. Especially swimming, mountain climbing and running. Do more outdoor activities and absorb more fresh air. Receive sunlight to promote bone and muscle growth.
Second, what to eat to supplement calcium:
Pay attention to calcium supplementation in daily life. The following are the calcium contents of several foods for you to choose from in your daily life:
1, milk. 250 grams of milk contains 300 milligrams of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, the calcium in milk is more easily absorbed by the human body, so milk should be the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium. Health tip: you should also have a choice when drinking milk in summer.
2, kelp shrimp skin. Kelp and shrimp skin are both high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. But also can reduce blood lipid and prevent arteriosclerosis.
Kelp cooked with meat or cooked with cold sauce is good food. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 500 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.
Friendly reminder: people who are allergic to seafood should eat carefully.
3. Bean products. Soybean is a high protein food with high calcium content. 500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation.
Friendly reminder: Soymilk needs to be cooked 7 times before it can be eaten. On the other hand, tofu should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so bean products such as tofu are not suitable for cooking with spinach. But if bean products are cooked with meat, they will be delicious and nutritious.
4. Animal bones. Animal bones are more than 80% calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when made into food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.
Friendly reminder: fishbone can also supplement calcium, but pay attention to choosing the right method. Dry fried fish and braised crispy fish can soften fish bones, which is more convenient for calcium absorption and can be eaten directly.
5. vegetables. There are also many varieties of vegetables with high calcium content. The calcium content of Chinese cabbage, rape, fennel, parsley and celery, which contain 230mg calcium, is also about 150mg per 100g.
Third, there are many physical exercise methods that are beneficial to height: jogging-5-7 minutes. Flexibility and relaxation exercises-cheating, swinging and shaking 18-20 minutes. Horizontal bar crane-try to relax, two groups have no load, each group has 20 seconds; One group has a load of 5- 10 kg (the weight is tied to the feet). Hanging upside down (feet fixed with straps)-two groups without load, each group 15 seconds; One group bears 5- 10 kg. Jump and touch your hands high (branches, backboards, ceilings, etc.). ). Jump on two legs, jump on the left leg and jump on the right leg, each group 10 times. The interval between each group is 5-8 seconds, and the leg change time is 4-5 minutes. Take off with all your strength and try to jump as high as possible. Climb a hill 20-30 meters high, try to speed up, and then run down quickly. Repeat 3-4 times. Ask your partner for help. One person holds your hand, the other person holds your leg, and both of them gently pull your torso in the opposite direction for 2-3 times, each time 15-20 seconds. Besides, you should take part in swimming, playing basketball, volleyball and various exercises. Physical exercise should be diversified as much as possible, and ball games, jumping, cycling, skiing, skating and running can be combined alternately. One of the most important things is jumping. Try to jump 200 times a day. Believe in yourself, you can do it ~
It must be noted that we should pay attention to the sensitive period when exercising. The growth and development of human body follows the law of two peaks, that is, the first growth peak is from birth to 6 months. Boys enter the second peak of growth and development at the age of 12 ~ 13, while girls enter puberty at the age of10 ~1year, which is also called the period of sudden increase in height. The second peak appears at the growth speed of the body. In China, the peak duration of adolescence is 3-4 years, under normal circumstances. In the late adolescence, the epiphysis of the long bone closes and the growth stops. At this time, the spine will have some slow elongation, which lasts about 1 ~ 2 years. To increase exercise, we should seize the favorable opportunity of the sudden increase period and carry it out before the peak of adolescence, which will receive ideal results. If the sensitive period is over, it will be of no help.
In addition, another key to increase the amount of exercise is to let the practitioners complete the exercises in a relaxed and happy atmosphere. The exerciser must have a strong desire to grow taller. Instructors help children to maintain a good mental state, which will promote their growth and development and help their physical growth.