This period includes adolescence and adolescence, and the age span is usually1~12 ~17 ~18 for females and13 ~14 ~/kloc-0 for males. During this period, children's physical development is accelerated, especially in adolescence. The sudden increase of body length and weight is an important feature, and adolescence is called the second peak of growth and development. Compared with teenagers aged 18, the average length of children aged 10 increased by 28 ~ 30cm and the weight increased by 20 ~ 30kg. In addition to physical development, the reproductive system developed rapidly during this period, and the secondary sexual characteristics gradually became obvious. & ltbr & gt

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In addition, adolescence must undertake learning tasks and moderate physical exercise, so adequate nutrition is the material basis for the rapid growth and development of physical and sexual characteristics, strengthening physical fitness and acquiring knowledge. Studies have shown that children who are malnourished before puberty can catch up with normal young people by providing adequate nutrition during adolescence; But malnutrition before puberty can delay puberty 1~2 years.

Principles of nutrition

1 and energy

Teenagers' demand for energy is directly proportional to their growth rate. The energy required for growth and development accounts for 25% ~ 30% of the total energy supply. The energy demand of teenagers is higher than that of adults engaged in light manual labor, and the recommended energy supply is 2290 ~ 2796 calories/day.

2. protein

Children and adolescents gained about 30kg, of which 16% came from protein. The purpose of protein intake by children and adolescents is to synthesize their own protein to meet the needs of rapid growth and development. Therefore, the energy provided by protein should account for 65,438+03% ~ 65,438+05% of the total energy every day, that is, 75 ~ 90g. In addition, protein from animals and soybeans should account for 50% of the supply in protein, so as to provide more essential amino acids, improve the utilization rate of food protein and meet the needs of growth and development.

3. Minerals and vitamins

In order to meet the needs of rapid bone growth and development, teenagers need to store about 200mg/d of calcium, so the recommended supply is1000 ~1200 mg/d. With the development of secondary sexual characteristics, female teenagers have menarche, and insufficient iron supply can cause iron deficiency anemia in adolescence. The recommended dietary iron for women is 20mg/d, that for men is 15 mg/d, and that for zinc is15 mg/d. The rapid growth and development of puberty, intense study, the load of various exams and physical exercises, and the supplement of vitamins and other minerals can not be ignored. Generally, the nutritional needs of teenagers are slightly higher than those of adults engaged in light manual labor.

Suitable food

Choice of staple food and beans

It is advisable to choose coarse grains, keep most of the B vitamins or strengthen the B vitamins, and choose coarse grains and beans appropriately.

2. Choice of meat, eggs and milk

Fish, poultry, meat, eggs, milk and dairy products.

3, the choice of vegetables

All kinds of vegetables, especially green leafy vegetables, should be selected as much as possible.

4, the choice of fruit

All kinds of fresh fruits.

5. Others

All kinds of nuts.

Dietary taboo

Eat less or not eat high-sugar and high-fat foods, such as candy, fried barbecue food, etc. This kind of food is not easy to digest and absorb in addition to eating too much, but also reduces appetite.

Daily reference meal

Breakfast: glutinous rice, japonica rice, corn, millet, coix seed, lotus seeds, eggs, cucumbers and oranges, such as miscellaneous grains porridge, boiled eggs, cucumbers and oranges;

Lunch: brown rice, rice, ribs, lotus root, oil wheat vegetables, such as: rice, stewed lotus root with ribs, fried oil wheat vegetables;

Dim sum: you can eat an apple around 3 pm;

Dinner: flour, mushrooms, tofu, bitter gourd, lean meat, such as steamed bread, mushroom tofu, bitter gourd fried meat;

Drink a cup of hot milk an hour before going to bed.

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Review the diet during the exam:

1, a balanced diet

Children and teenagers should have a balanced diet. Encourage eating more cereals to supply enough energy; Ensure the supply of fish, poultry, meat, eggs, milk, beans and vegetables, meet the needs of protein, calcium and iron, and increase the amount of dietary vitamin C to increase the absorption of iron. Encourage young people to take part in more sports activities, so that they can develop well and have a strong body; For overweight or obese children, we should encourage them to change their lifestyles, such as increasing physical exercise, adhering to a reasonable diet and properly controlling their weight. It is not advisable to use drugs or limit food to lose weight, so as not to affect the growth and development of teenagers. Review the diet during the exam

During review and examination, brain activity is in a state of high tension, and the brain needs more oxygen and some nutrients than usual, such as protein, phospholipids, sugars, vitamin A, vitamin C, vitamin B 1, vitamin B2, vitamin B6, vitamin PP and iron consumption, so we should pay more attention to supplementing these nutrients.

2. Diet arrangement should follow the principle of balanced diet. Because the nutrients contained in a few kinds of foods can't meet the needs of the human body, it is necessary to diversify the foods and distribute the three meals reasonably. The study task in the morning is heavy, and a nutritious breakfast helps to improve the study efficiency. Don't stay up too late at night, lest you can't get up in the morning and have no time to eat breakfast. Don't make do with lunch, try to be rich, and don't be too greasy for dinner. It is best to drink a glass of milk and eat a fruit every day.

3, in addition to paying attention to nutritional balance, but also pay attention to food hygiene, don't buy things to eat in street stalls, eat less or not eat cold food and drinks, so as not to cause gastrointestinal diseases and affect review and exams. Boiled water is the best drink to quench thirst and relieve summer heat, and homemade mung bean soup is also an ideal drink.

The key is to pay attention to health and rationality! thank you