How to supplement nutrition during adolescence

　　Adolescence is in a period of vigorous growth and development, and the demand for various nutrients is much higher than that of adults. Therefore, nutritional issues become even more important.

　　The function of nutrients is to form the body, repair tissues, supply calories, supplement consumption, and regulate physiological functions. During adolescence, attention should be paid to the supplementation of the following nutrients.

　　(1) Protein: Protein is the basis for growth and development. The massive proliferation of body cells is made of protein. The protein requirement for children and adolescents during the growth and development period is 2 to 4 grams per kilogram of body weight. The human body's protein is mainly supplied by food. Eggs, milk, lean meat, fish, soybeans, corn and other foods are rich in protein. When mixed, the proteins of various foods can complement each other and the nutrients can be fully utilized.

　　(2) Heat energy: Adolescence requires 25 to 50% more heat energy than adults. This is because teenagers are more active and require more basic nutrients, and their growth and development require more additional nutrients. Heat energy mainly comes from carbohydrates, which is provided by various types of food. Therefore, teenagers must ensure adequate intake of staple foods.

　　(3) Vitamins: Vitamins are essential during the growth and development of the human body. Not only can it prevent certain disease , and can also improve the body’s immunity. Most of the vitamins needed by the human body come from vegetables and fruits. Celery, beans, etc. are rich in B vitamins; hawthorn, fresh dates, tomatoes and green leafy vegetables are rich in vitamin C, and the supply should be ensured.

　　(4) Minerals: Minerals are essential nutrients for human physiological activities. Especially teenagers who are in the growth and development period have greater needs. Calcium and phosphorus are involved in bones and nerve Cell formation, such as insufficient calcium intake or inappropriate calcium to phosphorus ratio, will inevitably lead to skeletal hypoplasia. For example, milk and soy products are rich in calcium. Adolescents also have higher iron needs than adults. Iron is an important component of hemoglobin. If there is a lack of iron in the diet, iron deficiency will occur. anemia , especially teenagers female , each menstruation requires a loss of 50 to 100 ml of blood, and at least 15 to 30 mg of iron must be supplemented. Animal liver, egg yolk, and black fungus are rich in iron.

　　(5) Trace elements: Although trace elements are found in very small amounts in the body, they play an extremely important role in the growth and development of teenagers. Especially for zinc, my country’s daily dietary zinc intake is 15 mg. Foods rich in zinc include animal liver, seafood, etc.

　　(6) Water: Teenagers are lively and active, and their water needs are higher than adults. A daily intake of 2,500 ml can meet the body's metabolic needs. Insufficient water intake will affect the body's metabolism and the excretion of harmful substances and wastes from the body. If you exercise a lot and sweat too much, you should increase your water intake. The water intake mentioned here does not refer to the amount of water drank, but refers to the sum of the amount of water consumed plus the amount of food that can be converted into water.

Puberty is the age when girls bloom. Girls in the most beautiful season naturally need to supplement their nutrition appropriately so that they can bloom happily at an age like a flower!