Nutritious diet recommendations for women in various stages

　　Strengthen calcium and iron intake and exercise during adolescence
　　
Nutrition experts say that the absorption of calcium and iron is the focus of nutrition during adolescence. The demand for calcium during adolescence is greater than at other ages because bone growth and bone density are mainly formed during this stage. The best sources of calcium in the daily diet are milk and soy products.

Iron is also necessary for the growth and development of teenagers. At this stage, the blood volume and muscles in the body are increasing significantly. Iron is a necessary substance for the synthesis of hemoglobin and myoglobin in the body and needs to be adequately supplied. In addition, girls lose iron every month due to menstruation, so female More attention needs to be paid to iron supplementation.

Iron can be obtained from lean meat, shellfish such as oysters, clams, etc., as well as from soy products, Grape It can be obtained from dried nuts, red dates, pumpkin seeds and other nuts, whole grains and dark green vegetables.

At present, the obesity situation among adolescents in our country is becoming more and more serious. Nutrition experts remind that obesity will have many adverse effects on developing adolescents, the most serious of which is the early onset of puberty. When body fat reaches a certain level, it will stimulate the secretion of sex hormones, leading to physiological maturity and the emergence of sexual characteristics. In fact, early puberty is not healthy Symbol, once the psychological and physiological development are not connected, problems will arise. Sometimes early growth can also cause the developmental period to end early. Many teenagers grow taller quickly in a short period of time, but then their height tends to stagnate. In addition, obesity may also cause cardiovascular disease , diabetes, difficulty losing weight in adulthood and other sequelae. Therefore, it is necessary to maintain a standard weight during adolescence to lay a solid foundation for future health.

It should be noted that to maintain a standard weight, you should avoid dieting and rely on moderate exercise to assist. Regular and moderate exercise can consume excess calories. In addition to maintaining health, it is also very helpful for development.