Spring is in full bloom, everything grows, spring is also a critical time for children's growth and development in the year, many people don't know that the next month will be the fastest growing month of the year, a report by the World Health Organization pointed out that children's growth and development have obvious seasonality. The fastest growing month is spring, with May being the fastest growing month. Zhang Jiaying, a dietitian from the Nutrition Department of Hangzhou First People's Hospital, will tell you the secret of growing up fast and help you help your child seize the critical period of growth.
nourishment
Nutrition is crucial to the growth of children, children are at a critical stage of growth and development, comprehensive and adequate nutrition is the material guarantee for their normal growth and development, and even lifelong health. At the same time, the school age is a critical period for establishing healthy beliefs and forming healthy eating behaviors, which will benefit them throughout their lives.
Some protein-rich foods such as fish, shrimp, milk, poultry eggs, meat, beans and their products can be appropriately added to the daily diet. This type of food also contains a certain amount of lecithin and lysine, which is beneficial to the development of children's brain cells and the growth of the body. In addition, we should also eat more fresh vegetables, fruits and animal liver to supplement various vitamins and minerals such as calcium, phosphorus, iron and other minerals needed for development, and promote children's metabolism and the growth of bones and teeth.
Develop good eating habits: Eat a varied diet, ensure complete nutrition, and eat lightly. Don't be picky eaters, don't overeat. Do three meals a day, regular and quantitative, and eat regularly.
Eat a good breakfast: Breakfast should include cereals and potatoes, fruits and vegetables, animal foods, and three or more of the four food groups of milk, soybeans and nuts.
Drink milk every day: 300ml or more liquid milk or equivalent milk products per day.
Drink plenty of water: Drink plenty of water in small amounts several times a day. 800~1000ml per day for children aged 6-10 and 1100~1400ml per day for children aged 11-17, with white water preferred. When the weather is hot or you sweat a lot during exercise, you should increase your water intake.
Don't drink or drink less sugary drinks, and don't replace water with sugary drinks.
Choose snacks wisely, and choose clean, hygienic and nutritious foods as snacks.
When eating out, pay attention to reasonable combinations, and eat less foods that are high in salt, sugar and fat.
Alcohol and alcoholic beverages are prohibited.
SleepChildren are at a critical time in their physical and mental development, and getting enough sleep is very important for them. Experts suggest that the sleep time of children aged 1~2 should be guaranteed to be 11~14 hours, the sleep time of children aged 3~5 years should be guaranteed to be 10~13 hours, the sleep time of children aged 6~13 should be guaranteed to be 9~11 hours, and the sleep time of children aged 14~17 years should be guaranteed to be 8~10 hours.
motion
Regular physical activity can help you grow taller because it improves blood circulation throughout the body and improves nutrition for the musculoskeletal system. Moderate exercise can also increase the stimulation of the epiphyseal plate, accelerate the proliferation of bone cells, and thus promote bone growth. In addition, physical activity stimulates the pituitary gland to secrete growth hormone.
At least 60 minutes of moderate-to-vigorous physical activity should be accumulated each day.
At least 3 times a week of vigorous physical activity, 3 times of resistance activity and bone strengthening exercises.
Increase time outdoors.
Reduce the amount of time spent sitting still and spend no more than 2 hours a day on the screen, as little as possible.
Stay in a good mood
Mental and emotional factors can not only affect people's physical and mental health, but also affect children's growth and development. Bad mental stimulation or excessive psychological pressure will cause the disorder of children's endocrine function, so that the secretion of various beneficial hormones (including growth hormone), enzymes, acetylcholine and other beneficial hormones in the body is imbalanced, and the growth and development of children will be hindered. Therefore, parents should try their best to create a warm, harmonious, civilized and warm family environment for their children.
Attach:
Now, the first hospital in the city has specially launched the "Growth Foot Bath Formula" to help children seize the critical period of growth and take the irreversible "one-way line" of growing taller. Composition of growth foot bath formula: astragalus, atractylodes, mulberry parasitism, salt eucommia, dodder seed, etc. Function: invigorate qi and spleen, strengthen the foundation and cultivate yuan. External foot soaking has a certain effect of enhancing physical fitness and promoting growth. Precautions: It is forbidden for those who are allergic to traditional Chinese medicine. With the help of an adult, soak your feet at the right temperature to avoid burns. Remarks: Beat coarse. Boiling water soak, foot bath.