What should teenagers eat to grow taller

teenager It is the most important developmental process during adolescence, and it is also the period of time when the body grows taller. Some parents don't know what teenagers should eat to grow taller. In fact, it makes no sense for parents to think this way. If teenagers do not get enough nutrition during the growth process, it will have a great impact on their physical development. Especially the problem of height will be very prominent, as well as the fatness of the body.

What should teenagers eat to grow taller? This is a question that many parents are concerned about, because parents are worried that their children are not getting enough nutrition and will not grow tall. You should eat more nutrients such as protein and energy, which will be good for your body.

Energy: The energy needs of adolescents are proportional to their growth rate. The energy required for growth and development is about 25%-30% of the total supply. Generally speaking, the energy needs of adolescents exceed those of adults engaged in physical labor. The recommended energy supply is 9.6-11.7 kJ/day (2300-2800 kcal/day).

Protein: During adolescence, weight gain is about 30 kg, of which 16% is protein. Protein is the material basis for weight gain. The purpose of protein intake for teenagers is to synthesize their own protein to meet the needs of rapid growth and development. Therefore, protein energy supply should account for 13%-15% of total energy supply, which is 75-90 grams/day.

Minerals and vitamins: To meet the needs of rapid bone growth and development, adolescents need to reserve about 200 mg/day of calcium. The recommended supply is 1200 mg/day-1000 mg/day. The recommended dietary iron intake for female adolescents is 20 mg/day and for males is 15 mg/day. The recommended daily intake of zinc is 15 mg. At the same time, you should also eat cereals, beans, vegetables, and fruits regularly, which are rich in vitamins and dietary fiber. The recommended amount of cereals is 400-500 grams/day, the recommended amount of beans is 50 grams/day, the recommended amount of vegetables is 400-500 grams/day, and the recommended amount of fruits is 100-200 grams/day. It is not difficult to see from the recommended intake of the above nutrients that the requirements of some important nutrients, such as energy, protein, calcium, iron, etc., for teenagers aged 13-17 are higher than those for adults. The requirements for some nutrients, such as vitamin A, carotene and vitamin C, are the same as those for adults. This is enough to illustrate the nutritional characteristics of adolescents in the growth and development period. At present, most of the meals eaten by young students in my country are in collective canteens, with poor nutritional status and the supply of many nutrients does not meet the standard amount.

You should eat more protein, especially foods containing "amino acids", such as: flour, wheat germ, beans, shrimp, crab, shellfish, seaweed, beef, chicken, liver, pork leg, eggs, milk, cheese and dark vegetables.

The above is a solution to the problem of what teenagers should eat to grow taller. I hope it will be of some help to those in need. We need to remind everyone that, although the above foods are good, it does not mean that eating more is good. They must be eaten in moderation. If you take in too much nutrition, it will cause a burden on your body, which is not good for your health.