What to eat to grow taller fast, how to grow taller at 13 years old, and how to grow taller

Hello. The dietary recommendations for growing taller during puberty are as follows:

1. Eat a small handful of nuts every day, and eating some nuts appropriately is conducive to the growth and development of the body. Linoleic acid and linolenic acid in lipids are closely related to growth and development and must be supplied by food. Walnuts, melon seeds, almonds, sesame and other nut foods contain unsaturated fatty acids, and are rich in phospholipids, eat a small handful (about 20 grams) every day, which has a good effect on the growth and development of teenagers.

In addition, when cooking food for teenagers, it is best to use olive oil, camellia oil, soybean oil, peanut oil, etc., which can be balanced with the saturated fat in the meat, eggs, milk and other foods that are usually eaten, but the amount of oil used is controlled at about 25 grams per day.

2. Milk and yogurt are combined with drink, sufficient calcium not only meets the needs of bone elongation, but also increases the hardness of bones, and "savings" for the health of bones in the future. The recommended reference intake of calcium for adolescents in our country is 1000 mg per day. Milk is the best food for calcium supplementation, not only rich in calcium, but also high absorption, 1 cup of 250 ml of milk contains about 350 mg of calcium.

In addition, soy foods, green leafy vegetables, small fish and shrimp that can be eaten with the skin, cartilage and other foods are also rich in calcium. It is recommended to drink 1 glass of milk in the morning and another glass of yogurt in the evening, followed by some soy products and green leafy vegetables.

3. Eat pork liver 1 or 2 times a week, if the iron supply in the food is insufficient, growth and development, intellectual development, immune function, etc. will be affected. During menstruation, iron deficiency in adolescent girls can also lead to anemia. Therefore, foods with high iron content, such as animal blood, liver, red lean meat (pork, beef, mutton, etc.), egg yolks, fish, and beans, are essential.

In addition, zinc is related to the secretion of gonads and gonadotropins, and zinc-rich foods such as oysters and animal liver should be supplied frequently. Eat animal liver 1 or 2 times a week, such as pork liver, chicken liver, etc., and eat some red lean meat every day to meet the needs of these trace elements.

Modern dual-income families mostly rely on eating out for their meals, and many parents will give their children money to buy their own lunches. Parents are unable to grasp their children's diet, which can easily lead to poor nutritional status of their children in the long run. If this is the case, pay more attention to your child's eating out on his own, and instill some healthy eating concepts in his child, such as:

Eat less fried and fried things, choose a balanced and varied menu selection, and consume all six major types of food.

Ways for 13-year-olds to grow taller fasterThere are many, but we must follow the principles of science, which can be summarized in the following four points:

Eat a balanced dietAccording to the research of nutritionists, vegetables contain 31 nutrients that are conducive to growth and development, and the combination of meat and vegetables in the diet is definitely the most important condition for growing taller;

Healthy sleep schedule: The results of the study of growth and development scientists: In the state of deep sleep, every day at 10-12 o'clock in the evening and around 5 o'clock in the morning, is the peak period of growth hormone secretion, so children should fall asleep before 9 o'clock in the evening, 6 o'clock in the morning

Wake up after 30 or 7:00 to ensure better secretion of growth hormone.

Bill height assists in heightening: Sometimes the 31 nutrients are not fully obtained, and at this time, it is necessary to increase the drug Bill to assist in supplementing the nutrients.

Hello, depending on your age, it is possible to continue to grow taller, and growing taller depends on several factors, first of all, genetic factors, in addition, it also depends on other conditions, including exercise, nutrition, environmental and social factors Eat more vegetables and high-protein foods and high-quality protein foods and calcium-rich foods and zinc-rich foods. Prevent picky eating.

It is recommended to pay attention to calcium supplementation, which can be taken orally. Strengthen nutrition, drink two glasses of milk a day, eat more protein foods, strengthen physical exercise, and practice jumping more sports. Get enough sleep, don't stay up late, quit smoking and alcohol to ensure rest time and quality.

Participate in more physical exercises, such as cycling, single-pole, double-pole and other sports. Give full play to the potential of growing taller, have good nutrition but not excess, participate in more physical exercises, especially pull-ups, high jumps, skipping rope and other projects, have regular work and rest, and be in a happy mood to help regulate the secretion of hormones in the body and promote the development of the body.

Effective ways to grow taller:

1. Usually do more pull-up exercises, such as basketball, high jump, parallel bars, girls can skip rope, play badminton;

2.Eat a reasonable diet and eat more foods and foods that contain calcium, iron, zinc, and high in calcium, bone broth, seafood, beans, shrimp, crabs, shellfish, seaweed, and beef;

3. Pay attention to the reasonable arrangement of work and rest time, don't stay up late, and get enough sleep at night, which is the key to growing taller;

4. Salt is also the enemy of heightening, and we must develop the habit of eating less salt. Drink less carbonated drinks;

5.Eat less snacks: Most snacks such as candy, chocolate, peanuts, etc., are high in calories.

In order to help your child grow, it is enough to follow the following 5 lifestyle habits. If you do the following 5 requirements, your child can help grow.

Go to bed before o'clock. 2.Get plenty of nutrients.

3.Do growth stretches before bedtime.

4.Stress-free life ( growth stretching exercises can help)5Correct posture (see Growing Stretches can help).

1. Do more exercise in the morning.

2。Get enough sleep at night, which is the key to growing taller.

3。Eat more foods and foods that are high in calcium, iron, and zinc.

Note the following:

1. Don't trust any nutritional supplements (including calcium tablets).

2. Don't eat or eat less catalyst foods (such as instant noodles, carbonated drinks), and another is smoking and drinking.

3. Pay attention to sports: don't hurt your knees. More high jumps (the best is to play more basketball) 4 The most important point is to sleep (don't stay up all night, stay up late) people grow taller, and then sleep longer and taller.

Don't forget to give me a thank you.

I wish you: healthy and tall.