What nutrition should teenage girls pay attention to? How to supplement nutrition? 5

On average, a boy in his 10s needs 2,800 calories a day, a girl needs 2,200 calories, and if the child is very athletic, he needs a little more.

Protein can help the body grow and maintain muscle strength, so be sure to consume it. On average, teenagers need 45 to 60g of protein, which can be obtained from meat and fish.

If the body does not have enough iron, it will cause anemia and fatigue, basically, iron is responsible for ** oxygen to the muscles, as well as brain function and the developing immune system to fight diseases, green leafy vegetables, whole grains, meat all contain iron.

If calcium deficiency can lead to weak bones and osteoporosis later in life, adolescents should be given 1,200 mg of calcium per day. Foods that contain calcium include dairy products, cereals, green leafy vegetables, etc.

Vitamin C can improve the body's immunity, so teenagers should take more of it, because they often have to deal with a lot of schoolwork and stress during this period, so it is important to boost the immune system.

2. When energy consumption is relatively high, but there is too little or no physical activity, it is easy to lead to overweight and obesity in adolescents, and obesity can easily lead to various diseases, which can be fatal.

According to research, teenage girls nowadays are suffering from uncharted and weight-threatening conditions such as anorexia nervosa and bulimia, both of which are dangerous.

The taste of junk food is tempting, so even teenagers have a hard time resisting it. But junk food is full of unhealthy fats and other harmful ingredients, which can easily lead to obesity and heart-related diseases.

Teens in their teens should not participate in or indulge in alcohol because it affects the function of the brain, and such habits can affect the mental and physical health of teenagers.

For adolescent development, physical activity is just as important as a healthy diet. Your child should be active for at least 60 minutes a day. Lack of exercise can lead to long-term illness and an unhealthy body.

Proteins

Proteins are made up of different amino acids, which are the basis of life and participate in various metabolic processes in the human body. Adolescent protein requirements include protein maintenance and storage for growth and development, with a daily intake of 55-75g (see table), and half of it should be high-quality protein. Adolescents in the growing stage are more sensitive to protein deficiencies, which often manifest as growth retardation, low body weight, and decreased immune function.

Probiotics

Probiotics are bacteria that are good for the human body, which can balance the pH value of the intestines and promote the balance of microflora in the body, so as to achieve the purpose of making the body healthier. Adolescents are in the stage of rapid growth, the development of the digestive system is still unstable, and they are prone to digestive problems such as diarrhea, so they need to use probiotics to protect their intestinal digestive health.

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DHA is a major element in the growth and maintenance of nervous system cells and is an important component of the brain and retina. It has a very significant effect on brain and vision development. Adolescents are in a period of high intensity of using their brains and eyes due to high academic pressure, and appropriate amount of DHA supplementation can help brain development, improve memory and learning ability, and protect eyesight.

Vitamins

Vitamins are a class of low-molecular-weight organic compounds that are essential for the normal growth and development of adolescents. Although the demand is small, it is indispensable. Vitamins that adolescents are prone to deficiency mainly include vitamin A, vitamin C, vitamin D, etc.

Minerals

The human body is made up of a variety of minerals, and its composition is similar to that of the earth's crust. Minerals that are closely related to adolescent growth and development and are prone to deficiency mainly include calcium, iron and zinc.

Affected by factors such as children's picky eating, parents' lack of time and energy, and lack of professional nutrition concepts, most families cannot achieve balanced nutrition in their daily diet, so we need some convenient and professional scientific nutrition products to help us solve the problem

For example, the Adolescent Lactoferrin Formula, which originates from Australia's leading nutritional milk powder brand Soulful, follows the original intention of bringing simple and nutritious comprehensive solutions to families and individuals as always, focusing on the healthy growth of teenagers, using scientific formulas, not only made of 100% Australian pure milk, but also rich in lactoferrin that is more powerful than ordinary protein and Bifidobacterium longum that promotes the health of adolescent intestinal flora, and also adds various vitamins, minerals, plant-derived DHA, etc. It contains as many as 15 kinds of nutrients, which can meet the nutritional needs of adolescents from all angles and improve children's immunity in all dimensions.

Moreover, this product uses only the freshest and most nutritious ingredients, and has been approved by the Victorian Department of Dairy Safety (DFSV), certified by SGS to meet the requirements of HACCP, dual certification, and gluten-free, reducing the risk of allergenicity, no artificial colors, flavors and preservatives and other additives, making it safer for children to eat. In addition, it has a smooth taste, moderate sweetness, and a natural milk fragrance, which is more in line with children's preferences, and can be directly brewed or used to make various scone snacks, so that children can enjoy delicious food easily and conveniently, and at the same time, they can grow up worry-free and get better and better.

Adolescents grow and develop rapidly, and the demand for energy and nutrients is relatively higher than that of adults, and adequate nutrition is the material guarantee for the normal development of adolescents' intelligence and physique, and even their lifelong health, so it is necessary to emphasize reasonable diet and balanced nutrition.

Adolescents need to maintain a diversified diet to ensure complete nutrition, should often eat calcium-rich dairy products and soy products, to ensure adequate calcium intake, and at the same time it is recommended to do regular outdoor exercise, can also eat foods in line with vitamin D, to promote healthy bone development. Eat iron-rich foods regularly, such as lean meat, and combine them with foods containing vitamin C such as fresh fruits and vegetables to promote iron absorption in the body and prevent anemia. A reasonable intake of zinc-rich foods is conducive to the intellectual development of adolescents, or eating more foods rich in polyunsaturated fatty acids, such as deep-sea fish, is conducive to the healthy development of adolescents' intelligence and vision.

If you don't know how to consume enough nutrients from your daily diet, you can choose to supplement with qualified nutritional supplements under the advice of a dietitian or doctor, such as calcium, iron and zinc chewable tablets, protein powder, milk powder, milk calcium tablets, multivitamins, fish oil, etc., which can be reasonably eaten according to your actual needs.

You can try to customize some nutrition plans for your children and buy personalized health products.

Calcium, protein, IQ, 15 years old is still developing, these are the best.

Diet is a very important part of adolescents in the growth stage, and eating more nutritious foods can promote the growth and development of adolescents. What to eat, cereals, vegetables and fruits need to be consumed, the following food types are essential for teenagers, let's take a look at the relevant content.

Adequate protein supplementation is required

Animal foods and legumes are the main proteins, such as lean meats, fish, eggs, milk, soy products, etc. These foods can provide the protein needed by the human body, and can provide lecithin or choline, which can not only meet the needs of young people's growth and development, but also ensure the needs of intellectual development. However, some young people are vegetarian or semi-vegetarian diets, and their protein intake does not reach the recommended amount, which not only leads to insufficient protein intake, but also affects the intake of vitamins and minerals, which is not good for health, and will also affect the growth of adolescents, so supplementing enough protein is the key to adolescent growth.

Eat whole grains

In youth, there should be sufficient caloric supply, and the ratio of three major caloric nutrients should be maintained: the ratio of protein, fat, and carbohydrate is roughly 1. The content of these three nutrients in the diet is the largest, and the relationship between these three nutrients in the metabolic process is also the most close, among which the most prominent is the saving effect of carbohydrates and fats on protein.

Adequate carbohydrates and fats in the diet can reduce the breakdown of protein into caloric energy, thus contributing to the rational use and storage of protein in the body. In this way, it can not only improve the nutritional value of food, but also provide access to carbohydrates and proteins, which is good for promoting appetite, so healthy cereals for teenagers must be eaten, so that there are certain benefits and effects for promoting metabolism and promoting growth and development.

On the question of what food is better for teenagers to eat, we all know that eating enough protein can have the effect of promoting growth and development, which is good for promoting intellectual development, and can also have the effect of improving immunity. Good for promoting digestion and absorption.

The more complete the nutrition, the better. When you're older, I think you should supplement with calcium. Calcium intake should be sufficient.

You can only grow if your bones are well developed. Teenagers need a variety of nutrients to grow taller. Not only do they grow taller, but the balanced development of growth and development requires abundant nutrients, and from a nutritional point of view, they need seven nutrients:

Protein, sugar, fat, vitamins, trace elements, inorganic salts, nine-year-old children need 1,000 mg of dietary fiber and calcium per day. At the age of 12-18 years, the daily calcium intake can reach 1300mg. During the rapid growth phase, it is easy to be deficient in calcium.

Therefore, it is recommended to strengthen calcium supplementation and adequate supplementation, and also pay attention to the absorption of calcium supplementation and choose the absorbed calcium.

Physical exercise: Regularly participating in physical exercises suitable for height growth and brain strength can promote blood circulation throughout the body, ensure adequate nutrition of skeletal muscle and brain cells, promote the thickness of bones, thicken bone density, and enhance the ability to resist pressure and bending. Adolescents should have a reasonable diet and nutrition during the long-term height period, and pay attention to a balanced diet

josep9312；a balanced intake of legumes, vegetables, meat, eggs, fish, shrimp and milk; Cereals should be eaten with whole grains. We must supplement with adequate calcium, zinc, vitamins A and D. Sudden weight gain is an important feature.

Adolescence is known as the second peak of growth and development, when adequate nutrition is crucial, and the need for energy and nutrients is relatively higher during adolescence than in adults. Proper nutrition is key to a young person's intelligence and body.

Teach your child to eat normally! You eat three meals a day on time, don't stay up too late! Snack less!

Actually, there is no formula. Have a good practice! Adolescents should consume more protein, calcium, and vitamins over a long period of time.

When sweating during the summer months, they lose more calcium and zinc. In addition to a reasonable diet, calcium and zinc should also be supplemented in a timely and reasonable manner! Many children grow fast, have growing pains, nutrition can't keep up with growth, and 100% protein:

Protein quickly burns excess body fat, reduces weight, and increases the body's resistance to illness and fatigue. TEM protein intake has a significant impact on health. Drink plenty of milk and fruits, eat in a timely manner, and don't be demanding.

To maintain normal physical activity, nutrition during this period is very important.

First, special attention should be paid to protein supplementation for adolescent girls, especially high-quality protein. Second, adolescent girls may cause iron deficiency anemia, so iron supplementation is needed. Third, adolescent girls can supplement more foods rich in vitamin C.

What needs to be supplemented are vitamins A, B, and C, which are indispensable for human growth and development, and various nutrients should be supplemented in time to promote the needs of human growth and development and enhance disease resistance.

In terms of diet, you must pay attention to eating a light diet, don't eat too greasy, eat more fresh vegetables and fruits, such as apples, bananas, oranges, oranges, grapefruits, greens, greens, tomatoes, carrots, cucumbers and other foods, and also eat more high-protein foods, such as beef, lamb, chicken, fish and so on. You should also pay attention to your routine and never stay up late.