Height-the main morphological index of human skeleton growth and development. The length of bones determines the height of human body. When bones grow well, they will grow taller.
Regular physical exercise, good appetite, large appetite, adequate nutrition supply, vigorous metabolism of epiphyseal cartilage, continuous division and increase of bone cells, and gradual lengthening of bones. Furthermore, when you squeeze and stretch the epiphyseal cartilage during exercise, the local blood circulation will be accelerated and the ossification time of the epiphyseal cartilage will be delayed. Even after the age of 25, the cells that can epiphyseal bones will continue to divide and the leg bones will continue to grow. According to statistics, teenagers who often participate in sports can be 4 ~ 6 cm taller than teenagers who do not participate in sports. Especially dynamic sports, such as dancing, running, high jumping, swimming and mountain climbing, can make people grow taller. Lysine plays an important role in promoting growth and development. Teenagers' demand for lysine is five times that of adults.
Drinking a glass of milk every day also plays a great role in growing taller. Besides protein, calcium and vitamins can't be ignored. Such as milk, bean products, fish and shrimp, lean meat, bone soup and so on are rich in inorganic salts such as calcium and phosphorus. Fresh vegetables contain a lot of vitamins. In addition, adequate sleep and happy mood can increase the secretion of growth hormone, and teenagers should also pay attention to these two aspects.
Pay attention to three aspects.
1. Sleep will affect height: Because there is more growth hormone secretion during sleep, especially during deep sleep, sleep can make the concentration of growth hormone in the blood reach the highest value, which is beneficial to growth and height. At the same time, in hot summer, at least half an hour's nap is also important for growing taller.
Sleep plays a great role in children's growth and development. Parents should urge their children to keep 8-9 hours of sleep every day. In addition, sweets can easily raise blood sugar and fat, and affect the secretion of growth hormone. Before going to bed at night, it is best not to get into the habit of eating supper.
2. Avoid light stimulation before going to bed: Watching TV or playing video games for a long time will give the optic nerve a heavy light stimulation, aggravate the child's fatigue, hinder the secretion of growth hormone and affect growth. Therefore, parents should control their children's watching TV or playing video games within 2 hours before going to bed.
3. Exercise contributes to height: insist on physical exercise at least 1 hour every day. Before the epiphysis is closed, you can do more leg exercises, such as skipping rope, running, swimming, playing ball, stretching gymnastics, kicking shuttlecock, touching high. When the epiphyseal line is close to closing, you should do more upper body movements, such as horizontal bar hanging, and pay attention to correcting the posture of standing and walking.
Effective methods to improve nutrition and exercise.
Science has proved that a person's height is not only related to genetic factors, but also related to the way of raising children. Scientific parenting methods can increase the height of children in adulthood by more than 10 cm. Generally speaking, children's growth and development can be divided into four stages: the first stage is from birth to 6 years old; The second stage is 7- 12 years old, which is also called developmental stage in medicine; In the third stage, girls 13- 15 years old, boys 14- 16 years old, which is the peak of development; The fourth stage is low tide, with girls 17- 19 and boys 18-20. At this time, the epiphysis of long bones began to close, and the growth of height gradually slowed down. Therefore, from birth to the end of high school, parents should pay attention to the following points:
First, pay attention to nutritional balance: body length is the sum of the head, spine and lower limbs, and it is an important symbol reflecting the growth of bones, especially long bones. When children's bone growth and nutrition can't meet the needs, the growth rate of body length will slow down. Nutrients closely related to bone growth are vitamin D, calcium and phosphorus. Insufficient iodine and zinc can also cause children to be too short. In addition, the growth and development of human organs and bone tissues depends on the balance of nutrition, and children's vegetarian diet and partial eclipse will affect the normal growth of the body. Children who are partial to meat may be obese or precocious, which will advance the bone age and shorten the growth period; People who only eat vegetarian food will suffer from malnutrition, which will lead to slow growth. Therefore, children's diet should be vegetarian and nutritious, and bad habits such as partial eclipse, picky eaters and eating too many snacks must be corrected.
Second, regular exercise: encouraging children to jump and jump is a positive factor to promote long body, which can maximize the physiological effect of height. Physical exercise can make bone tissue supply enough blood, accelerate the metabolism of minerals in bones and contribute to the growth of long bones. When and how to exercise should pay attention to some science. Preschool children's body circulation and muscle system are very delicate, so they are not suitable for heavy physical exercise, and can engage in low-intensity activities such as bungee jumping and playing ball games. After entering adolescence, all systems have developed to a certain extent, which is the best period for physical exercise. You can do light-load physical exercise first, such as pull-ups, dumbbells, throwing and other activities, and then gradually increase the intensity of activities. Different sports have different effects on the body. For example, jumping can stretch muscles and ligaments, jumping and running can promote the growth of lower limbs, and pull-ups, free hanging and horizontal bar can promote the growth of the spine.
Third, the prevention and early treatment of diseases: diseases have a great impact on growth and development, especially chronic diseases, such as tuberculosis, which have the most obvious impact on weight; Rickets and severe zinc deficiency will affect the development of the body and brain.
Living environment, social culture and climate area: According to the survey, children in the north of China are taller than those in the south. In areas with good living environment and social culture, children grow tall.
5. Proper use of pure Chinese medicine for conditioning: Chinese medicine believes that kidney controls the growth and development of human body, and the enrichment of bone and bone marrow has a great relationship with the rise and fall of kidney qi; The liver dominates the muscles of the whole body. Therefore, Tianqi, Dangshen, Danggui and other traditional Chinese medicines are generally used to supplement calcium, strengthen the spleen and stomach, nourish liver and kidney, and grow bones and muscles to achieve the goal of growing taller. For short children, it is best to take some traditional Chinese medicine under the guidance of doctors in the second and third stages of growth and development, so that the height can generally increase by 6- 1 1 cm compared with normal.
What bad eating habits prevent you from growing taller?
Childhood is a period of growth, and some bad eating habits often hinder the normal development of the body and endanger growth. In addition to the bad eating habits such as being vegetarian, not eating meat, often eating polished rice and white flour, and overnutrition, there are also the following bad eating habits that will also hinder growth.
(l) Breakfast is just so-so: At present, some students feel dizzy and flustered after three or four classes in the morning, and their limbs are weak and their memory declines. Some students gradually lose weight and suffer from stomach problems and anemia. These students are often stunted and short stature. What is the reason? A survey shows that most people don't eat breakfast well, mainly because of insufficient quantity and poor quality of breakfast.
Some students watch TV too late at night, get up late in the morning, eat a few mouthfuls of breakfast and hurry to pack their bags and leave; Some students think that breakfast can be eaten or not, and simply don't eat breakfast; Have a plenty of dinner to eat too full, affected the appetite of the next day, can't eat breakfast; Some parents have dual jobs, busy catching the bus to work in the morning, and pay little attention to their children's breakfast; Some breakfasts are of poor quality, and they eat pickled rice and pickles for a long time. ...
Children are an important period for growth and learning, and they also need calories most in their lives. They have to have four classes in a row all morning, and most of the main classes are arranged in the morning, so their mental and physical consumption is particularly high. A few hours after dinner the day before and the next morning, the blood sugar in the body has been consumed almost. If you don't make up the calories from breakfast, the blood sugar concentration will continue to drop, resulting in hypoglycemia, which is not conducive to growth and development. In order to maintain the high blood sugar level throughout the day, breakfast must be regarded as the most important meal of three meals a day. No wonder some people think, "If you want to grow taller, you must eat a good breakfast!" "
How can children have a good breakfast? Students and parents must fully realize the importance of breakfast, change the past situation of "sloppy breakfast, poor Chinese food and rich dinner" and make a fuss about the quality and quantity of breakfast. An ideal and reasonable breakfast should contain a certain amount of starchy food, that is, carbohydrates, to provide energy for the body, and should also contain enough protein and fat. If you eat more protein in breakfast, you will be full of energy. It is necessary to combine the main and non-staple foods, rice and flour, and thickness, and change the monotonous breakfast mode into a nutritious one. For example, porridge or noodles with soybean milk can be used as Chinese food with eggs and steamed bread, or it can be a western-style model with milk and bread and jam or a combination of Chinese and western models. Changing the bad eating habits of sloppy breakfast is conducive to growing taller.
(2) Picky food from childhood: Many children, especially the only child, are brain-dead when eating. They don't like the food that ordinary children like, and they are afraid of some food. If they don't like it, they don't like it. Sometimes if you don't have some food you like, you don't eat anything. This bad eating habit is called picky eaters, or partial eclipse. Due to long-term picky eaters, I am short, yellow, hungry and weak, and often get sick.
Children are in a period of rapid growth and development, and the nutrition they need should be comprehensive. Protein, fat, carbohydrates, vitamins, minerals and other nutrients exist in whole grains, chicken, fish, eggs, fruits and vegetables. Long-term picky eaters will inevitably lead to the lack of certain nutrients and make people sick. If you get into the habit of eating whatever you want from an early age, you can make the nutritional components of various foods complement each other, learn from each other's strong points and play a higher nutritional value. This is what nutrition calls "complementary role". If meat and vegetables are eaten together, the absorption rate of iron and vitamin C can be improved. Long-term picky eaters can lead to short stature.
Picky food is not a disease, but a bad habit caused by environmental psychological factors, which can be corrected step by step.
(3) Excessive dieting: Everyone has a love of beauty, and fitness is the goal that people are pursuing at present. In order to pursue physical beauty, some girls diet inappropriately and restrict their diet excessively, and their nutritional needs are not guaranteed, which will seriously affect their physical development and hinder their growth. "People are iron and rice is steel. If you don't eat for a day, you will have no strength. " In order to maintain body temperature, maintain life activities, study and work, the human body needs food to supply heat. The human body needs heat, just as a car needs to burn gasoline when driving.
The child is in a long physical period and needs more nutrition. Because the child's organs are not mature, there are not many sugar sources stored in the liver and muscles, and they usually have a large amount of activity and consume more calories. Excessive dieting will inevitably lead to insufficient nutrition and calories, which will easily lead to hunger and fatigue. Over time, it will inevitably affect physical development and lead to slow growth.
Girls who go on a long-term diet will also make the organs and tissues of the digestive system degenerate and shrink, and the digestive juice secreted by the digestive glands will decrease, causing serious indigestion and malabsorption. Over time, it will form a vicious circle of anorexia ~ indigestion ~ malabsorption ~ anorexia. Severe patients will be life-threatening due to acidosis. How can it not affect the increase?
Only through a reasonable diet and regular physical exercise can we get a fit figure. Excessive dieting of girls will not only affect their fitness, but also affect their growth and development, making them short.
(4) Eating too much sugar: Children love to eat sugar, which is passed down from generation to generation, and every family does. Sugar can provide calories to the body, but you can't eat too much.
Eating more sugar will consume a lot of vitamin B 1 in the body. Lack of vitamin B 1 in human body will cause the secretion of saliva and gastrointestinal digestive juice to decrease, leading to loss of appetite. Especially if you eat sugar before eating, your blood sugar will rise and you will lose your hunger, but you don't want to eat or eat less when eating. It will inevitably affect children's absorption of nutrients such as protein, fat, vitamins and minerals. Insufficient nutrition will affect their growth and development. At the same time, children who eat more sugar will become neutral or weakly acidic. In order to restore the normal weak alkaline state, the body will consume a certain amount of calcium, and calcium is one of the components of alkaline substances, which will inevitably affect the growth and ossification of epiphyseal cartilage plate, thus hindering the height of children.
Children eat some fruit candy and milk candy properly, which is harmless to the body. Eating more candy will be harmful to their health and hinder their growth.
Bad eating habits that hinder tall people include eating snacks, eating salty food, smoking and drinking. I won't discuss them one by one.