Adolescence is in the thriving stage of growth and development, and the demand for various nutrients is much higher than that of adults. Therefore, nutrition issues are very important. The function of nutrients is to form body, repair tissues, supply heat, supplement consumption, and regulate physiological functions. Adolescence should pay attention to the following nutrient supplements:
protein
Proteins are the basis of growth and development. The major proliferation of body cells is based on proteins. The protein requirement for children and adolescents in the growing period is about 100 grams per day. The amount of protein needed by the boy is slightly higher than that of the girl. The human body's protein is mainly supplied by food. Eggs, milk, lean meat, fish, soybeans, corn and other foods are rich in protein, mixed edible, can make all kinds of food proteins complement each other and get full use.
Thermal energy
Adolescents need 25% to 50% more heat than adults. This is because adolescents have a large amount of activity, a large amount of basic needs, and they need more additional nutrients for their growth and development. The main source of heat energy is carbohydrates, which are provided by various types of food. So young people must ensure adequate intake of staple foods.
Vitamins
The body is essential for growth and development. It can not only prevent certain diseases, but also improve the body's immune system. Most of the vitamins needed by the body come from vegetables and fruits. Celery, beans and other rich in B vitamins; hawthorn, fresh dates, tomatoes and green leafy vegetables are rich in vitamin C, should ensure the supply.
Minerals
Minerals are essential nutrients for human physiological activities. Especially young people in the growing period need more. Calcium and phosphorus are involved in the formation of bone and nerve cells. If calcium intake is insufficient or the ratio of calcium to phosphorus is not appropriate, it will inevitably lead to incomplete bone development. In addition, young people also need more iron than adults. Iron is an important component of hemoglobin. If there is a lack of iron in the diet, it will cause iron deficiency anemia. In particular, adolescent girls will lose 50 to 100 milliliters of blood per menstrual period, and at least 15 to 30 milligrams of iron. Animal liver, egg yolk and black fungus are rich in iron.
Trace elements
Although trace elements are rare in the body, they play an extremely important role in the growth and development of adolescents. Especially zinc, China's daily dietary intake of zinc is 15 mg. Zinc-rich foods include animal livers and seafood.
water
The youngsters are lively and active, need more water than adults, and intake 2500 milliliters per day to meet the metabolic needs of the human body. Inadequate intake of water can affect the body's metabolism and the discharge of harmful substances and wastes from the body. If you exercise a lot, sweat too much, but also increase the amount of drinking water. The intake of water here does not refer to the amount of water that is consumed, but rather the sum of the amount of water that is added and the amount of water that can be converted into the food that is eaten.
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