As long as you do the following three things in a down-to-earth manner, you can increase it:

(1) Have a good meal. Often eat some foods that are conducive to height growth.

(2) Take good exercise. Take part in physical exercise and practice the methods of increasing height in this book.

(3) sleep well. Make sure you get enough sleep at night.

People often say: "Three bowls of rice, one drop of blood." It means it takes three bowls of rice to get a drop of blood. Although this sentence is exaggerated, it is enough to show how difficult it is to grow a little meat and bones from a drop of blood. From this point of view, how many bowls of rice do you have to eat to grow to 1 cm, 5 cm, 10 cm?

Some obese adolescent friends want to lose weight and gain weight, so can they lose weight and gain weight at the same time? Losing weight is not to let you go on a diet and go hungry, but how much you should eat. Just choose a scientific diet, don't eat too much meat, give priority to vegetables and vegetarianism, supplemented by persistent physical exercise, and stick to the method of increasing height introduced in this book. This can kill two birds with one stone, both to lose weight and gain weight. In the words of an image, it is to change "horizontal length" into "vertical length".

Everyone's growth and development can't be separated from all kinds of food given to us by nature. Faced with so many foods, we want to know which foods are more beneficial to us and more helpful to our height. Before we know which foods are ideal for gaining weight, we must first know what nutrients the human body needs and what nutrients are contained in common foods. In this way, we can find out which foods are the best for increasing height.

After digestion and absorption, food is combined into substances needed by human body to meet the needs of growth, development and life activities. This process is called "nutrition".

Everyone needs different amounts of nutrients because of age, sex, study, work, activity intensity and so on. However, everyone needs protein, sugar, lipids, vitamins, inorganic salts (also known as minerals) and water. They constitute the nutrients needed by the human body.

When the main functions of main nutrients are lacking, the main symptoms of protein are promoting growth and development, supplying heat energy, enhancing disease resistance, regulating physiological functions, slow development, weight loss, fatigue, trauma, fracture, nutritional edema and anemia. Fat provides heat energy and helps fat-soluble vitamins absorb carbohydrates that are prone to fat-soluble vitamin deficiency.

(sugar) provides heat energy to help fat "burn" in the body to lose weight. Fatigue-prone calcium promotes growth and development, forms bones and teeth, helps blood coagulation and development retardation, rickets, bleeding, arrhythmia, muscle cramps (cramps), iron forms hemoglobin in the blood, helps oxygen transport anemia in the body, and fatigue-prone vitamin A promotes growth and development, enhances resistance to diseases, and protects poor eyesight, dry skin and skin.

Vitamin B2 (thiamine) can promote growth and development, stimulate appetite, help digestion, prevent and treat neuritis and beriberi, and slow down heartbeat, anorexia and edema.

Vitamin C (riboflavin) is used to promote growth and maintain general health, such as oral ulcer, cheilitis, glossitis, seborrheic dermatitis, bursitis, blurred vision, cataract and alopecia.

Vitamin PP (ascorbic acid) maintains the normal functions of teeth, bones, blood vessels and muscles, enhances resistance and promotes wound healing. Scurvy, swollen gums, bleeding and decay, loose teeth, fragile bones and subcutaneous bleeding.

Nicotinic acid promotes metabolism and cellular respiration in the body, maintains skin and nerve health, and scarlet crude fiber stimulates gastrointestinal peristalsis, promotes defecation, helps digestion, maintains blood sugar balance, and can cause constipation. It can be seen from Table 3- 1 that protein, calcium, vitamin A, vitamin B 1, vitamin B2 and other nutrients play an important role in promoting human height. Although other nutrients,

If the body lacks these nutrients, growth and development will be slow, leading to decreased resistance and many diseases.

Young friends should also pay attention to the following points when eating the above foods:

(1) There is no partial eclipse. If you can't like a certain food, eat it often; If you don't like a certain food, don't eat it. Partial eclipse will cause nutritional deficiency and affect the improvement effect and health.

(2) Don't eat snacks. Some teenagers have the habit of eating sweets, cakes and other snacks, which must be overcome. Even foods that are conducive to increasing height, such as watermelon seeds, pumpkin seeds, peanuts, walnuts and so on. You can't be idle all day. Because you often eat snacks, your stomach can't get proper rest, which will easily lead to poor appetite and malabsorption, which will inevitably affect your height growth over time.

(3) Food should be diversified and enriched. Eating diversified foods can not only enrich nutrition, but also regulate appetite and increase appetite. For example, if you like porridge for dinner, you might as well arrange it like this:

Monday: rice porridge

Tuesday: millet porridge

Wednesday: Corn porridge

Thursday: Sorghum rice porridge

Friday: cereal

Saturday: mung bean porridge

Sunday: eight-treasure porridge

Of course, according to personal preferences, porridge can also be appropriately added with soybeans, walnuts, almonds, lotus seeds, peanuts, red dates and other foods. This porridge is not only delicious, but also more nutritious.

Similarly, other foods, such as meat, aquatic products, vegetables and fruits, can also be eaten regularly.

(4) Good breakfast, full lunch and little dinner. Nowadays, some people go to school or work in a hurry without breakfast or simply eating some convenient food and snacks. Make do with a meal at school or work canteen at noon, and go home at night, so that the family can cook a good meal and a good meal to make up for the lack of breakfast and lunch. This kind of eating habit is actually very unscientific, which is not conducive to growth and health.

In fact, our hardworking and clever ancestors summed up the three principles of "eat well at breakfast, eat well at lunch and eat less at dinner" as early as ancient times.

Modern scientific research has also confirmed that the three principles of diet are very scientific.

(1) The human body needs to be supplemented with nutrition in the morning after spending more than ten hours a night. Therefore, we must eat breakfast, eat well and eat nutritious food.

Whether going to school, working or doing other jobs during the day, the requirements for brain and physical strength are very high. Therefore, lunch must be full to ensure the nutritional needs of the body.

Eat less dinner than lunch, and eat less indigestible food.

If you eat too much, or eat too much indigestible food, it will affect digestion and absorption, hinder sleep, and is not conducive to increase.

(5) Vegetables and fruits are not suitable as staple food. Some young friends, especially some girls who love beauty, don't eat staple food and meat for dinner, but only some fruits and vegetables to prevent themselves from getting fat. You know, vegetables and fruits are rich in nutrients and vitamins, but they can't replace the staple food.

(6) People who are afraid of being fat can often eat coarse grains. Compared with flour and rice such as white flour and rice, coarse grains are less likely to make people fat. Therefore, teenagers who are afraid of eating fat can eat more coarse grains, such as millet porridge, mung bean porridge, corn porridge, sorghum rice porridge, cornmeal buns and cornmeal cakes. Eating these coarse grains is not only difficult to gain weight, but also nutritious and conducive to increase.

You can eat some white flour and rice for breakfast and lunch. Because of the large amount of activities during the day, most of them are consumed, and it is not easy to gain weight.

(7) chew slowly when eating. Many young friends always wolf down their meals, which is a very bad habit. No matter how nutritious food is, it is difficult to digest and absorb it in the gastrointestinal tract without chewing slowly, which not only wastes food, but also is harmful to the gastrointestinal tract and prone to digestive system diseases, thus affecting health and height. Therefore, you must chew slowly when eating, especially when eating meat, coarse grains and beans.

(8) Drink less drinks and water when eating. Nowadays, people's living standards have generally improved, and their eating habits have changed a lot unconsciously. For example, some people always drink some cola, juice, soda, beer and other drinks when eating. Others are used to drinking water while eating, or drinking water immediately after meals. If you drink a lot of drinks and water while eating, it will dilute the digestive juice in the stomach, which is not conducive to the digestion and absorption of food, affecting health and hindering the increase.

However, it is good to drink some soup properly. For example, it is beneficial to drink a small amount of vegetable soup, chicken soup, fish soup and ribs soup before or after meals.

(9) Eat less salty food. Pickled vegetables are delicious and most teenagers like them. However, the salted food has high salt content, which is irritating to gastrointestinal mucosa after being smoked by fire. If you eat pickles often, you are prone to gastric ulcer, gastric cancer and high blood pressure. Moreover, the vitamins in these foods have been destroyed, and eating these foods regularly is not good for the increase.

(10) Eat less food with more spices. Foods with many condiments, such as processed fish, processed meat, convenience food, etc. Because the original nutrients in these foods are destroyed to varying degrees in the finishing process, and most of these foods contain preservatives. So eating such food often is not good for your health. Of course, eating less of these foods may in turn be more beneficial to your height.

Based on many years' research and clinical experience, and referring to the scientific research results of heightening foods at home and abroad, the author lists the best heightening foods as follows for young friends who are looking forward to heightening.

(1) Cereals: sorghum rice, corn, corn flour, rice, millet, wheat, wheat flour, rye, rye flour, cereal, buckwheat, buckwheat flour, etc.

(2) Beans and bean products: soybean, black bean, mung bean, lentil, broad bean, adzuki bean, edamame, pea, cowpea and bean products such as soybean milk, bean curd, bean curd skin, dried bean curd, bean curd brain and yuba.

(3) Meat: pork, beef, ribs, beef tendon, mutton, beef tendon, chicken, pork liver, beef liver, sheep liver and chicken liver.

(4) Aquatic products: dried shrimps, dried shrimps, crabs, snails, shark fins, sea cucumbers, scallops, squid, yellow croaker, hairtail, yellow croaker, eel, sardine, male fish, fish maw, kelp and laver.

(5) Eggs and milk: eggs, duck eggs, goose eggs, pigeon eggs, quail eggs, fresh milk, skim milk powder, etc.

(6) Vegetables: shepherd's purse, rape, leek, spinach, celery, water spinach, mugwort, Chinese cabbage, Chinese cabbage, sherbet, carrot, radish, potato, fennel, Chinese toon, onion, sweet pepper, tomato, etc.

(7) Fruits: citrus, red dates, strawberries, persimmons, apricots, apples, pineapples, grapes, figs and papaya.

(8) Nuts: watermelon seeds, pumpkin seeds, peanuts, almonds, pine nuts, lotus seeds, walnuts, sesame seeds, etc.

(9) Others: pure cream, queen bee essence, honey, pure edible oil, etc.