In spring, science follows the trend and cheers for the growth of children.

In spring, everything is revived and there is a thriving scene. Spring is also a good time for children to grow up. Huangdi Neijing: "When the sky changes, people have to respond." Therefore, seize this opportunity to help children grow up in a scientific way.

Children need nutrition, adequate sleep and moderate exercise to grow up. Let's take a look at it separately.

1. Nutrition

The nutrients most directly related to children's growth are calcium, protein, vitamin D, magnesium, phosphorus and other substances.

1. 1. calcium

It is one of the most abundant inorganic elements in human body, accounting for about 1.5-2% of human body weight, of which 99% exists in bones and teeth, and the other 1% exists in cells, soft tissues and extracellular fluid, which shows its importance to bone health. In fact, apart from the function of calcium, it is not limited to bone health, but also involves the body's blood coagulation function, skeletal muscle and cardiac muscle function, nerve impulse maintenance, enzyme activation and other physiological functions. However, it is rich in bones, and if it is not ingested enough, it will lead to growth and development disorders, rickets or osteoporosis.

During the period of 0- 18 years old, the population grows rapidly, and a large number of calcium salts need to be deposited in bone tissue to promote new bone formation and bone growth. At birth, the amount of calcium in the body is about 250 mg, which gradually increases with the needs of growth and development. In addition to normal metabolic needs, it is necessary to deposit 140 mg of calcium on average every day. Calcium salts deposited in bone tissue are often exchanged with calcium ions in blood through bone tissue fluid. It is estimated that about 1/4 of calcium ions in blood exchange with calcium ions in bone tissue every minute, and keep a dynamic balance. Calcium ion in blood must be kept at a certain concentration, which is very important to maintain the normal physiological activities of human body and the normal function of nervous system.

When the calcium absorption of human body is insufficient, it is necessary to mobilize bone calcium to maintain normal blood calcium, so as to maintain normal physiological activities and nerve function. Only by maintaining the positive balance of bone calcium, that is, the average daily bone calcium deposition exceeds 140 mg, can infants meet the requirements of normal bone development. Bone calcium deposition exceeds bone salt dissolution and grows rapidly. If the bone salt deposition rate is too slow, it will cause bone deformation, slow growth or even stagnation, causing rickets.

China's dietary standard supply stipulates that babies need to consume 600-800 mg every day. According to the dietary survey of infants and young children's institutions, the calcium intake of infants and young children only reaches 30-40% of the standard supply, which is also an important reason why the prevalence of rickets in infants and young children has not decreased significantly after years of prevention and treatment. Therefore, in infancy, we must pay attention to supplementing the required calcium, which can effectively ensure the healthy development of bones and promote normal growth and development.

Foods rich in calcium, such as milk and its products, shrimp, beans and their products, sesame paste and various green leafy vegetables. Generally 1 ml milk contains about 1 mg of calcium, and its absorption and utilization rate is good; Generally 100 g shrimp contains more than 300 mg of calcium, and calcium supplementation is also good; 100g of tofu (average) contains calcium164mg. You can choose to make food (complementary food) according to your needs, alternately, to ensure that there are foods rich in calcium every day.

1.2 protein

Bone morphogenetic protein (BMP) is derived from high-quality protein, so high-quality protein is very important for bone formation. Of course, the lack of protein not only damages the bones, but also other problems caused by the lack of protein.

Bone morphogenetic proteins, also known as bone morphogenetic proteins, are a group of highly conserved functional proteins with similar structures. BMP can stimulate DNA synthesis and cell replication, thus promoting the directional differentiation of mesenchymal cells into osteoblasts. It is also the main factor inducing the formation of bone and cartilage in vivo. It is expressed in limb growth, endochondral ossification, early fracture and cartilage repair, and plays an important role in embryonic development and bone regeneration and repair. BMP not only participates in the regulation of bones, but also plays a certain role in the development of fat, kidney, liver, bones and nervous system.

After secretion, BMP can not only bind to extracellular matrix and soluble antagonists, but also interact with protein receptors on various cell membrane surfaces. It not only has unique structure and physical and chemical properties different from other bone growth factors, but also has different gene localization and osteogenesis mechanism among different members of its family.

Rich in high-quality protein food, such as fish (children need to pay attention to safety because of thorns), poultry, lean meat, eggs, milk and its products, beans and its products. Can be cross-ingested by different cooking methods.

1.3. Vitamin D, magnesium and phosphorus

Vitamin D is one of the most important regulatory factors of calcium absorption. Vitamin D enhances the absorption and utilization of calcium in the body. Some people compare the mutual promotion of calcium and vitamin D to the relationship between fish and water. If vitamin D deficiency can lead to rickets, osteoporosis and other diseases. The source of vitamin D is deep-sea fish and mushrooms, which can be obtained in the sun.

Most of magnesium and phosphorus exist in bones, which means that the normal development of bones is related to these two nutrients. Magnesium and phosphorus deficiency will affect the development of bones. When the ratio of calcium to phosphorus reaches 2: 1, it can promote the absorption and utilization of calcium. Magnesium and phosphorus come from various meats, vegetables and staple foods.

In addition, there is vitamin A. Vitamin A deficiency will affect the growth and development of children's lower limb bones, leading to deformity, especially for little boys. Foods rich in vitamin A include egg yolk, animal liver and lean meat.

2. Sleep, hormones

Sleep is equally important for a long person. We know that growth and development depend on normal hormone secretion in the body, thus promoting the development of various organs and systems, and any hormone deficiency will affect growth and development.

2. 1. growth hormone

Secreted by pituitary gland, it can promote bone formation, make bones longer and thicker, but it can't make bone tissue mature, and complete the process of making bones mature under the coordination of thyroxine. Please note, however, that the secretion of growth hormone will reach its peak at 1 hour after sleeping at night, that is, it will not be secreted until it is completely asleep. Therefore, sleep is very important for children's growth, and ensuring more than 8 hours of sleep is conducive to growth.

2.2. Sex hormones

Sex hormones, including estrogen and androgen, are mainly secreted by ovaries and testes, but other tissues of the body also have the function of secreting sex hormones. Sex hormones can promote the synthesis of protein, stimulate osteoblasts and facilitate bone formation; At the same time, sex hormones can also resist the effects of other hormones on bones and strengthen the process of bone formation. Sex hormone imbalance is the main cause of abnormal bone metabolism and osteoporosis.

2.3. Thyroxine

Secreted by thyroid gland, it can increase the decomposition of protein in vivo, increase the excretion of calcium in urine, and complete the process of promoting bone growth and maturity together with growth hormone.

2.4. Parathyroid hormone

Secreted by parathyroid gland, it can promote calcium in bones to enter the blood, accelerate the metabolism of vitamin D, and maintain the dynamic balance of bone formation and bone decomposition.

2.5. calcitonin

Secreted by follicular cells in thyroid gland, it can reduce bone decomposition, promote bone formation, reduce the concentration of calcium ions in blood, and deposit calcium in blood into bones.

2.6. Adrenal cortical hormone

Adrenal gland can secrete a variety of hormones, among which glucocorticoid plays a great role in bone metabolism system. It can inhibit the activity and transformation of vitamin D, so that the absorption of calcium and phosphorus by bones is poor, and it can inhibit the resorption of calcium and phosphorus by bones, so that calcium is lost from urine in large quantities, and it also inhibits the formation of bones.

take exercise

Spring is coming, and many parents consciously take their children to participate in outdoor sports. On the one hand, exercise can improve children's appetite, improve sleep quality and promote the development of neuromuscular and cardiopulmonary functions; On the other hand, you can get vitamin D by sunbathing outdoors. In primary school and junior high school, guiding children to do more sports such as running, jumping, squatting, rising and jumping can activate the microcirculation of epiphysis, stimulate the deposition of calcium and phosphorus in bones, help bone development and promote height growth. For teenagers, it can also promote muscle contraction, accelerate fat consumption and reduce body fat rate. So, what are the specific sports to promote height?

3. 1. Touch High Jump

Is the most familiar one. Bouncing can stimulate the bones of lower limbs and help children grow taller. Playing basketball involves a lot of running and jumping. Skeletal muscles exert longitudinal pressure on bones, which has a significant effect on the proliferation of chondrocytes in long bones. Skipping rope is a pure longitudinal movement, which improves bone circulation, stimulates growth hormone secretion and promotes increase.

3.2. Aerobic exercise

Running can exercise cardiopulmonary function and promote the secretion of growth hormone. Among them, variable speed running is more effective in promoting growth. It is suggested to run in small steps first, and then run 25-50 meters quickly. Repeat 4-6 times, with a short break between each time. Swimming is also a good whole-body physical exercise, which can fully stretch people's limbs and trunk, reduce the influence of gravity, and constantly stretch many joints such as shoulder joint, knee joint and ankle joint, accelerate metabolism, enhance the vitality of bone cells and help them grow taller.

Step by step

Finally, it should be reminded that children's daily exercise should be gradual, avoiding heavy load, contraction or oppressive exercise. Teenagers should choose exercise according to their age and interests, and exercise scientifically under the premise of safety to avoid injury.

4. The performance of the child's long body

4. 1. Especially edible

In the long stage, the body's demand for food is definitely greater and more. At this time, children can especially eat. If you find that your child's appetite suddenly increases, it may be getting taller. At this time, you must give your child more nutrition to avoid malnutrition.

4.2. Always leg pain

Children grow up and develop rapidly, and their legs will feel pain. This generally belongs to growing bone pain, which is a relatively normal phenomenon. The growth of bone legs usually occurs in the middle of the night. There is nothing to do during the day, and it doesn't hurt, but it begins to hurt at night. At this time, parents are eager to give their children calcium supplements. In fact, eating calcium tablets can't alleviate the pain of growing bone.

4.3. Are you fat?

We can see that some children can eat especially, but they are not fat no matter how they eat. In fact, it may be because children are growing up, so parents should not worry about how their children are always not fat. Many boys begin to gain weight after marriage. This is because boys stop growing, stop growing and start getting fat. And some children are very fat when they are very young. However, with the growth of children, the weight drops slowly, but grows quickly.

4.4. Increased sleep time

Some parents suddenly found that their children slept longer than before, and I don't know why. This is because children secrete more growth hormone when they sleep and go to bed early. The better the child sleeps, the more growth hormone is secreted. The secretion of growth hormone at night is several times that during the day. Therefore, in the process of children's growth, some children who lack sleep need the supervision of their parents to create a good and quiet sleeping environment for them.

5. Recommended food for older children.

5. 1. milk

Milk is one of the very high-quality natural drinks, which is called "white blood" and is rated as the first food to help children grow taller. Milk is rich in calcium, a nutrient for making bones, which is easily absorbed by growing children. Drinking 450ml milk every day (depending on the specific situation) can meet the calcium needs of growing children.

There are more than 100 kinds of nutrients in milk, among which there are 20 kinds of amino acids that make up the human protein, and 8 kinds of amino acids that the human body can't synthesize (9 kinds in infants, and more histidine than adults). These amino acids are called essential amino acids, which are very beneficial to the secretion of growth hormone in children.

5.2. eggs

Eggs are the easiest high-protein food to buy, which helps to improve memory. Egg white is also rich in protein, which is very beneficial to children's growth.

Eggs are rich in nutrition. Every100g of eggs contains12.8g of high-quality protein, including 8 amino acids necessary for human body, which is very similar to the composition of human protein. The absorption rate of egg protein can be as high as 98%, which can promote the growth and development of children.

Eggs contain phosphorus, zinc, iron, vitamin D, vitamin E, vitamin A, vitamin B, vitamin B2 and vitamin B6, which are necessary for children's growth.

5.3. beans

Soybean is the highest content and the best quality crop in protein. Eight essential amino acids that the human body cannot synthesize by itself, but must be ingested from food. Soybeans are rich in methionine. Especially the content of lysine is high. Protein, which is rich in amino acids and comprehensive in composition, is called high-quality protein. In particular, soybean is rich in calcium, which is an important source of calcium for human body.

Among them, black beans have the characteristics of high protein and low calorie, and the protein content is as high as 45%. Among them, high-quality protein is about 1/4 higher than soybean, ranking first among all kinds of beans, which is very beneficial to children's development and height.

5.4. Animal liver

Animal liver can be called "the king of vitamin A" in food, and it is rich in protein. Every100g of pig liver contains 21.3g of protein, which is twice that of pork.

5.5. All kinds of vegetables and fruits

Vegetables and fruits are one of the important sources of vitamins, minerals and dietary fiber. Have a certain intake every day.

At the stage of children's growth, what our parents can do is to let their children eat well and sleep well, supplement all aspects of nutrition, let their children drink more milk and eat more vegetables, and let their children grow naturally in all aspects.

Of course, if parents are not clear or worried about the problems in their children's growth and development, they should see a doctor when necessary.