What do boys eat during adolescence and what should boys eat more during puberty?

Eat (not a height-increasing drug).

Eat well: Nutritionally balanced, especially with certain nutrients.

Don't be picky, let alone dieting. In particular, protein, calcium and vitamins should be supplemented, fish, shrimp, lean meat, poultry eggs, peanuts, and soy products are rich in high-quality protein, and more should be supplemented. Milk, shrimp skin, soy products, pork ribs, bone broth, kelp, seaweed and other foods rich in calcium and phosphorus are also rich in calcium, and remember to spend more time in the sun to absorb calcium easily.

Eat more vegetables and fruits, supplement vitamins, many people do not really understand that "vitamins are the elements that maintain life and are indispensable for the growth and development of the human body".

Eat less: Avoid snacks.

Eat less snacks, especially junk food and fast food that are high in sugar and heat. KFC these should be eaten sparingly.

2. Lifestyle.

Get enough sleep. The main time to grow taller is between 11 pm and 2 pm, and if you miss this time, how can you make your body grow?

No smoking or drinking.

Breakfast is a must.

Be in a good mood and be positive and optimistic, especially don't feel inferior because of your height, or always have negative emotions that you can't grow taller.

3. Exercise - the most important thing.

Jumping – Basketball and volleyball are very helpful for jumping sports, and if you don't have time to do them, it's also good to practice more to get tall.

Stretching – Find some height-increasing exercises to practice and get your body stretched. As long as the originally curved bones are straightened a little bit, so many of our bones add up to several centimeters. It's okay to practice single parallel bars, but the main thing is not to let you train your arm muscles, but to make your body grow taller by gravity by swinging your body in the air.

Other forms of exercise, anything that involves jumping and stretching, can be tried. You have to practice every morning and evening, and persistence will have an effect.

The types and contents of nutrients and beneficial dietary components in different foods are different, and no single food can meet the energy and all nutrients required by the human body, and each food has different nutritional characteristics. And boys who are growing up in adolescence need more nutrients, so what should they eat?

The first type: protein-based foods. Protein foods are very important, such as meat, fish, eggs, etc., and some protein supplements, such as protein powder, can be supplemented.

Eggs are the easiest high-protein food to buy, and many children like to eat eggs, especially egg whites, which are rich in protein, which is very conducive to children's growth. Some mothers are worried that the cholesterol contained in the egg yolk is not good for their children, but children in the growth period do not have to worry about cholesterol values, and it is more appropriate to eat 1-2 eggs a day.

The second: foods rich in zinc. The main ** of zinc includes oysters, wheat germ, pumpkin seeds, pumpkin seeds, lamb, peanuts and crabs, so you can buy some of these foods for children to eat, and a reasonable intake of zinc-rich foods is conducive to the intellectual development of adolescents, or eat more foods rich in polyunsaturated fatty acids, such as deep-sea fish, which is conducive to the healthy development of adolescents' intelligence and vision.

The third is to eat more fruits, vegetables and vitamins in moderation to replenish the vitamins that the body needs. For example:

Carrots are rich in vitamin A, which helps in protein synthesis; Tangerines are rich in vitamin C, which aids in calcium absorption; You can also choose other seasonal fruits such as strawberries, pineapples, grapes, and kiwi according to different seasons, so that you can get vitamins well. Of course, there are many children who don't like to eat vegetables, but the vitamins and minerals in vegetables are very important for protein absorption. You can use some clever methods, such as mixing vegetables and egg tofu into a delicate sauce to make snacks, so that children can consume more dietary fiber vegetables.

In short, boys need to maintain a diversified diet during adolescence to ensure complete nutrition, should often eat calcium-rich dairy products and soy products, to ensure adequate calcium intake, and it is recommended to do regular outdoor exercise, and can also eat vitamin D foods 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. And for every 1 gram of weight gained, the child needs additional calories, so the choice of carbohydrates is also very important, choose coarse grains as much as possible, and reduce the intake of rice and noodles.

More vegetables and fruits should be eaten during adolescence, more apples, strawberries, watermelon, kiwi, cantaloupe, milk, yogurt, lean meat, eggs. These foods should be eaten in large quantities to make boys grow taller.

I think boys should drink more milk and eat more fruit at this time, which will help them grow well.

Eat more fresh vegetables and fruits, such as apples, bananas, oranges, oranges, grapefruits, grapes, grapes, lettuce, celery, tomatoes, carrots, cucumbers, and other foods that are very good for boys.

Adolescent children grow and develop very quickly, especially boys' demand for nutrition is very large, and studies have found that adolescent boys' demand for protein and calories reaches the peak of their lives. As a parent, you must give them enough calories, at this stage, the child's basal metabolic ability is relatively strong, and there are more physical activities, there must be enough calories to maintain the operation of the body organs, so there must be 40% calories and high-quality protein in the daily food. In addition, children should also be diversified in their diet, have a balanced diet, take in nutrients in an all-round way, reasonably arrange the proportion of carbohydrates, proteins and calories, and should also consume sufficient minerals and vitamins, and do a good job of coarseness and meat and vegetarian matching.

Salmon – Salmon is one of the most nutritious and calorie-rich foods on the planet. Eating salmon will not only help you gain weight, but it will also bring various other health benefits. It is rich in antioxidants, minerals, vitamins, protein, healthy fats, and -3 fatty acids.

Therefore, it is highly recommended for teenagers who want to gain weight quickly and healthily.

Eggs – The protein content in the egg whites of eggs is ideal, and the fat and energy in the yolk are also needed by the child's body. Therefore, we can add 1 or 2 boiled eggs to the child's breakfast or make an egg custard, which can effectively supplement the child's nutrition. However, it should be noted that it is best not to give your child more than two eggs a day, so as not to cause high cholesterol in the body.

Beef – Beef is another incredibly healthy food that can quickly gain weight and muscle. Red meat is rich in protein, vitamins (B12 & B6), and minerals such as zinc, iron, and phosphorus. Plus, it's important for healthy fats and calories**.

Regular consumption of red meat can help promote muscle growth and bone health.

In addition to eating, children should also pay attention to ensuring adequate sleep in life, and exercise more every day, such as skipping rope, playing basketball and other sports to promote children's growth. It is necessary to consume less sugar, too much sugar will affect the body's absorption of calcium, affecting the child's bone development.

It is recommended that you should drink more milk during puberty, and you also need to eat more soy products, you should also eat more eggs, and you can also eat more animal liver, which can have the effect of enhancing immunity and make yourself very tall.

It is recommended that you should eat more milk, eggs, red dates, pineapple, pork, mutton, lobster, and dragon fruit during puberty, which can have the effect of gaining muscle and can also make you grow particularly tall.

When the time comes, try to eat more vegetables and fruits, which will be better for the body, and you should also eat more calcium tablets, which can supplement more nutrients and make you grow taller.

<> vary depending on the food, the types and amounts of nutrients and beneficial dietary components vary. There is no food that meets the energy and all the nutrients that the body needs. Each food has different nutritional profiles.

The energy, protein and amino acids needed for normal physical growth must be supplied by food, mainly meat, eggs and legumes. Adequate amounts of calcium, phosphorus, trace amounts of tungsten and iron are required for the formation of bones. Insufficient calcium intake, insufficient vitamin D can lead to insufficient bone mineralization, vitamin A deficiency can make bones shorter and thicker, and vitamin C deficiency can lead to bone cell epilepsy defects and brittleness, all of which can affect bone growth.

Eating small nuts every day and eating nuts in moderation will help the body grow and develop. In addition, when cooking food for teenagers, it is best to use olive oil, camellia oil, soybean oil, peanut oil, etc. In this way, it can maintain a balance with the saturated fat of meat, eggs, milk and other foods that you usually eat, but you can control about 25 grams per day.

Drinking milk and yogurt together, with sufficient calcium, not only meets the needs of bone stretching, but also improves the hardness of bones, and "saves" 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, which is not only rich in calcium, but also has a high absorption rate.

A glass of 250 ml of milk contains about 350 mg of calcium. In addition, legumes, green leafy vegetables, small fish and shrimp that can be eaten in the shell, cartilage, etc. are also rich in calcium. It is recommended to drink a glass of milk in the morning and a glass of yogurt in the evening, eating soy products and green leafy vegetables every day.

It is recommended to eat calcium-rich dairy products and soy products regularly to ensure adequate calcium intake, and at the same time to do outdoor exercise regularly, and also eat vitamin D foods to promote healthy bone development. Eating iron-rich foods regularly, such as lean meat, can be paired with vitamin C foods such as fresh fruits and vegetables to promote the absorption of iron in the body and prevent the occurrence of anemia. Moreover, for every 1 gram of weight gained, the child needs extra calories, so the choice of carbohydrates is also important.

Try to choose coarse grains and reduce the positive intake of polished rice.

Boys in the development period, it is recommended to eat more coarse grains, coarse grains are rich in dietary fiber, vitamins, minerals can promote intestinal metabolism, increase metabolism can eat more white fungus, fungus, fish, shrimp, crab and other seafood foods, these foods are rich in minerals, vitamins are conducive to the growth of height, improve the body's ability to resist disease.

Boys should eat more mutton, beef, apples, cabbage, rape, and spinach during puberty. These foods can supplement boys with rich protein and trace elements, as well as vitamins to prevent children from getting pimples, and can also make children grow bigger.

Boys should eat more carrots, cucumbers, apples, oranges, bananas, milk, shrimp skin, black sesame seeds, purple cabbage, and spinach during puberty, which can supplement rich in fiber, nutrients, protein, and carbohydrates to promote the growth and development of the body.

Children in this cycle should drink more milk, eat more eggs, and eat more fruits, vegetables and meat, so that they can make their body better, and they can also supplement more vitamins and other proteins and a series of substances.