Tiger Mom: I heard that spring is the fastest growing season of the year for children, may I ask the experts what food should I give my children to eat more?
A: As Tiger Tiger’s mother said, spring is the fastest growing season for children in the four seasons. There is a proverb about diet: “Eat the spring equinox meal, a day grows a line. Traditional medical theory emphasizes that “spring is born, summer is long, autumn is harvested, winter is hidden”, the human body’s metabolism is strong in spring, the secretion of growth hormones increases, the nutritional intake of adequate and balanced nutrition is absolutely the key to making children grow taller. The child’s diet should be diversified, with a combination of meat and vegetables, coarse and fine food, no picky eating, no favoritism, ensuring sufficient food and vegetables, appropriate amount of eggs and chicken, duck, fish and milk to improve the child’s height.
Ensure that the amount of food and vegetables is about 2-5 taels per day (the amount gradually increases depending on the age), encourage children to eat more seasonal vegetables such as parsnips, greens, spinach, garlic, zucchini, cucumbers, bok choy, string beans, etc. Vegetables of various colors should be eaten together, of which green vegetables should account for half of the total number of vegetables, eat half or an egg, fish and shrimp meat 2-4 taels per day, milk or yogurt 250-500ml. 500ml, once a week to eat animal liver for iron, can be eaten in moderation between meals original nuts, raisins, milk and fruit and other snacks good for children as a supplement to the three meals.
Breakfast milk or yogurt 250ml, 1-2 walnuts smashed, a fried egg sandwich steamed bun or burrito to eat, this can ensure calories, protein, calcium, starch and other nutrients, so that children are energetic all morning. Lunch is basically rice, a meat stew and two seasonal vegetables; dinner will have a cold dish (broccoli or cucumber, tomatoes, beef in sauce, etc.), a meat and a vegetarian, a bowl of porridge (rice, yam, dates, millet, barley, lily, corn, mixed beans, etc., can be boiled at will with porridge), dinner does not let children eat too much, but to be nutritious, eat comfortable. What to eat in the spring to help children grow taller which? Brown rice, rye, millet, etc.; dairy products, eggs; soybeans, broad beans, peas, tofu, etc.; pumpkin seeds, walnuts, peanuts, etc.; rape, carrots, leeks, cabbage, tomatoes, potatoes, onions, etc.; fruit apples, strawberries, oranges, mandarins, pineapples, grapes, etc.; fish meat sardines, oysters, beef, lean pork, etc.
Gogo Mom Q: In addition to paying attention to a reasonable diet, what else do we parents need to pay attention to if we want our children to grow well?
A: 1, 30 minutes of aerobic exercise every day: jumping rope, basketball and other bouncing exercises help to grow taller, indeed, excessive pressure on the growth plate will cause growth retardation, but moderate and intermittent compression or stretching growth plate, but can stimulate it to grow. However, excessive weight training such as gymnastics and weight lifting is not conducive to growth and should be avoided. Need to pay attention to more than 20-30 minutes a day to continue the above exercise is effective, if each time last 5-10 minutes, three times a day poor effect, because only continuous exercise for more than 20 minutes to stimulate growth hormone secretion; Of course, jump rope once jump 20-30 minutes is too tired, you can jump 5 minutes, interspersed with jogging, brisk walking, single pole draping or stretching gymnastics and other exercises, in 30 minutes jump enough 1000-2000 times can be.
2, 10-15 minutes of sunshine every day: ultraviolet light is beneficial to the growth and development of bones, because the vitamin D in food and human skin tissue vitamin D, only after ultraviolet radiation into vitamin D3 can be absorbed by the body, which promotes the absorption of calcium and phosphorus in the gastrointestinal tract.
3, adequate sleep: 10:00 pm to 2:00 pm every night is the peak of growth hormone secretion, which is several times the secretion during the day, so ensure that you go to bed before 9:30 pm every night to ensure 9-10 hours of quality sleep every night.
4, keep a good mood: good mood is conducive to growth. The lack of family care for children in orphanages from childhood is a strong proof of malnutrition such as dwarfism.