How to supplement nutrition for puberty
Puberty in boys is around 13 - 18 years old, in girls from 12 - 17 years old, the age with the second fastest growth rate after childhood.
Puberty is the time when the body has more activity of sex hormones, stimulating growth in height, muscles, development of secondary sex organs such as testicles, mammary glands, fat tissue... A really good nutritional regimen is needed for children at this age, different from other ages.
Puberty in boys is around 13 - 18 years old, in girls from 12 - 17 years old, the age with the second fastest growth rate after childhood. Children's physique grows rapidly, in addition, there are also changes in body structure and physiology.
Girls will lose blood every month due to menstruation. If they do not have proper and adequate nutrition during this period, they will miss the opportunity to grow to compensate for the deficiency when they were young (if any) and can affect their health, such as malnutrition, anemia, micronutrient deficiency, delayed sexual development, obesity and related diseases...
Adolescents need more protein than adults. Illustration photo
A child must ensure to eat 2,200 - 2,400 calories a day, which is equivalent to the amount of food eaten by an adult. Energy is the standard to determine whether they are underfed, enough or overfed. Energy is created by nutrients such as protein, fat, and carbohydrates, so these substances need to have a reasonable ratio to achieve optimal efficiency, both providing energy and providing nutrients to build the body.
Adolescents develop muscles so they need more protein than adults. Protein accounts for 14 - 15% of energy (70 - 80 g/day). Protein comes from foods such as meat, fish, eggs, milk, shrimp, crab, beans... (about 200 - 300 g/day).
Because animal protein is rich in iron, which is a blood-forming substance, children are encouraged to eat more animal protein (animal protein should account for more than 30% of total protein intake). For example, if a child needs to eat 80g of protein, he or she can eat 150g of meat or fish, and the rest should be about 200g of dairy products (yogurt) or bean products (tofu).
Fat is a high energy source and a solvent that increases vitamin D absorption (essential for calcium absorption), so it should account for 20-25% (50-60g/day). Saturated fat is found in foods containing animal protein, while unsaturated fat must be supplemented with cooking oil and fish.
Starch is the main energy source, accounting for 60 - 70% of energy (300 - 400 g). Foods rich in starch include rice, wheat flour, tubers, etc. You should choose raw starch to provide good fiber for the digestive tract and prevent obesity.
In addition, due to rapid growth, the need for vitamins and minerals is also very high such as:
Calcium: 1,000 - 1,200 mg needed every day. Calcium is abundant in milk, dairy products such as cheese, yogurt or in beans, fish bones, and crabs. At least 300 - 500 ml of milk should be drunk every day. Lack of calcium can cause children to have cramps and osteoporosis...
Iron: 18mg needed per day, girls need more than boys due to blood loss during menstruation. Iron is abundant in meat, fish, green vegetables (malabar spinach, water spinach...). Iron deficiency in children will cause anemia, symptoms of which are fatigue, forgetfulness, drowsiness, pale skin...
Iodine: about 15 mcg per day. Iodine is abundant in seafood and iodized salt must be used when cooking. Iodine deficiency can cause children to have goiter and lower intelligence...
The need for vitamins B, C, A, D, folic acid... is also high due to increased energy metabolism. Therefore, it is necessary to eat a variety of foods and fresh foods, the less processed they are, the less nutrients are lost. The amount of vegetables needed per day is 300 - 500g.
(According to Science and Life) - NT
