Nutrition for puberty

Human life has 3 decisive stages for height growth. The fetal stage, if the child is malnourished (SDD) fetus, birth is mild and has lost an opportunity. The second stage is the first 3 years of life - if the malnourished child is prolonged, it will take another chance. The third stage is at puberty, if nutrition is not good, then . have to be short-lived forever!

At the exchange with students and parents Lam Son Secondary School (Binh Thanh District, Ho Chi Minh City) on the topic of nutrition at puberty, Doctor - Dr. Tran Thi Hong Hanh - Deputy Head of Nutrition Department of the community Ho Chi Minh City Nutrition Center has provided very specific information on this issue.

Puberty, what to eat to avoid malnutrition?

Dr. Hong Hanh asked the question: "Do you have breakfast ?" Over 50% of the arms raised with a collective response: "Forget eating". Many children wake up late, do not have breakfast at home, parents give money for breakfast, come back to school right away, so they forget breakfast. The school lunch was tired, and the appetite was not good.

Some parents when their children are at preschool age and primary school are also interested in taking care of their children's meals, but when they enter the age of secondary school, they think their children are grown up so they do not pay attention to their meals. On the other hand, many parents do not go home to work at lunch, children go to school to take care of themselves, leading to eating and drinking through speakers. Not eating enough meals, not enough quality for a long time will lead to thinning, malnutrition.

Children of puberty are thin because of malnutrition, they need to eat more energy-rich snacks in addition to three main meals. They can drink milk, eat meat pie, bread (jam, butter, cheese), tea .

For children who are obese, "fasting" is not the solution as many people think. The doctor's advice is not to eat a lot of fat and sugar and to skip snacks. If you are too hungry, you can eat less sweet fruits like dragon fruit, grapefruit, oranges . Especially guava will make you full faster but not rich in energy.

"Eat your brain"?

No other food, although very nutritious, can provide all the necessary substances for the body. Therefore, children need to eat a variety of foods to get enough nutrition.

Nutrition to supplement the brain needs at least 5 nutrients. Glucose is considered " fuel for brain activity ". Whole grains, beans, potatoes, and vegetables are better than sugar because they slowly absorb blood to help stabilize blood sugar levels. Essential fats (Omega 3 and 6) are considered " architects building intelligence ". These essential fats are found in fish such as basa fish, mackerel, tuna, salmon, herring, and oily seeds such as pumpkin, sunflower, sesame .

Phospholipids - the " best friend of memory " are the " smart " fats of the brain, helping to create myelin that covers nerves, which promotes the smooth transmission of signals in the brain. This substance is abundant in egg yolk and organ meats.

Amino acids - " voice " of the brain and emotions. This is a component of neurotransmitters that send signals from one neuron to another; There are many in protein-rich foods like meat, fish, eggs, milk and beans.

Vitamins and minerals - " supporting actors " help the above-mentioned " main actors " work. Especially B vitamins such as B1, B3, B5, B6, B12 (in whole grains and vegetables), vitamin C (found in vegetables and fruits), folic acid (found in dark green leafy vegetables) , magnesium (found in green vegetables and nuts), man-liver (found in fruit and tea nuts) and zinc (in oysters, fish and nuts).

Why is "iodine deficiency" being . stupid?

In addition to the above substances, the body also needs some micronutrients to "serve" the brain, iodine and iron. Iodine deficiency leads to undeveloped goiter, mental retardation, dwarfism, and brain damage, causing passive learning, leading to stagnation and reduced receptive.

Iron - needed for hematopoiesis. Female students suffer from anemia due to physiological blood loss (menstruation). If anemia is present, there may be fatigue, lack of concentration, drowsiness in the class. Doze is due to insufficient blood carrying oxygen to the brain. When playing sports, some children face green, running a few rounds . fainting due to anemia. Iron is rich in blood, liver, meat, fish or green vegetables such as spinach, loam and beans. They should eat more fresh fruits rich in vitamin C after main meals such as oranges, grapefruit, apples, papaya to help absorb iron well.

Which sport to play to increase height?

Should play sports such as swimming, high jump, long jump, volleyball, basketball, badminton. Without time to play, the house should hang a ball high up in the house, study tired, then go out and dance to hit the ball about a dozen things are both high and strong, and reduce stress due to stressful learning! When exercising, skeletal muscle is stimulated to develop long.