During adolescence, especially at the age of 11 to 18 years, it was in a period of puberty development, and both height and weight were rapidly increasing, and consumption of nutrients was high and demand was high. At this time, if there is insufficient nutrition, there will be fatigue, weight loss and decreased resistance, affecting growth and health. To this end, the following points should be noted:
(1) Satisfy the supply of calories: It has been studied that the calorie needs of young people are 25 to 50% larger than those of adults, so it is necessary to satisfy the calorie supply. The source of calories depends mainly on sugar, and the source of sugar is mainly staple foods, and some coarse grains on staple foods are not less sugary than fine grains, so the staple foods must be matched with coarse grains and garland breweries such as dumplings, buns, wontons, and noodles. Shantou, sugar cake, rice, millet, mung bean porridge and so on. This is of great benefit to supplement the calories generated by the sugar needed by the body. If there is not enough calories, eat high-calorie foods such as fats and sugars.
(2) Pay attention to the quality of protein: In terms of nutrients, protein is particularly important to young people. Because the development of various organs, the storage of “raw materials†is mainly derived from proteins, the function of gonads, the ability to resist diseases, and the advanced nervous system. Activities are related to protein. Therefore, in the diet, to increase protein-rich eggs, fish, meat and beans food. The daily supply of protein is 80 grams and 75 grams for 13 to 16 years old and 90 grams and 80 grams for 16 to 19 years old, respectively. The supply of protein to adolescents must not only satisfy the quantity but also pay attention to quality. Therefore, there should be 1A2 of high-quality protein in the diet, and at least 1/3 of the quality protein should also be present.
(3) Supply of sufficient inorganic salts: The bones of adolescents are growing and require large quantities of calcium and phosphorus. If calcium and phosphorus are lacking, mild rickets and osteoporosis may occur. Insufficient supply of iron can cause anemia. Insufficient supply of iodine leads to rough neck disease. Therefore, it is necessary to supply 1,000 to 1200 mg of calcium per day for young people. Foods containing more calcium include milk, fish, shrimp, ribs soup, fish soup, beans, etc.; phosphorus-rich foods include milk, eggs, soybeans, fish, meat, etc.; iron-rich foods have fish, Sesame, egg yolk, animal liver, yuba, peanuts, etc.; iodine-rich foods are kelp, seaweed, fish and so on.
(4)Supply of vitamins: The requirement for vitamins in youth is also very large. In particular, the intake of vitamins A, B, C, and D is more important. Vitamins A and D play an important role in the development of bones, while vitamins B and C promote growth and development. The daily supply is: vitamin A2200 international units, vitamin D400 international units, vitamin C80 ~ 90 mg. Vitamin A rich foods include liver, egg yolk, milk, etc. Carotene contained in green vegetables can become vitamin A in the human body. Vitamin D-rich foods include cod liver oil, animal liver, egg yolk, etc.; vitamin C-rich foods are fresh vegetables and fruits, such as bell peppers, tomatoes, bean sprouts, oranges, hawthorn, etc.; vitamin B1 rich foods have lean meat, Liver, whole grains, yeast, soybeans, sunflower seeds, etc.
Organic Chlorella powder is made from fresh Chlorella through spray drying. Chlorella is an emerald green single-celled freshwater algae. Chlorella is a real superfood. Its chlorophyll content is more than ten times that of wheatgrass, barley grass, and alfalfa grass. Chlorella powder contains at least 60% crude protein. It is a complete protein with a complete balance of essential amino acids. Supplements processed with chlorella powder can increase calcium, iron, magnesium, potassium, and other elements necessary for the human body. It can also meet the daily intake of vitamin A, B12, C, and E.
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