Sunshine News (Reporter Zheng Yalei) Someone asked: "Parents are not tall, can children only "lie flat"? Xi'an Children's Hospital Orthopedics/burn plastic surgery department Dr. Ma Yulong said that the height and thickness of the child are basically determined by genetic factors. If there is no genetic advantage in nature, you have to "work hard". So, how to "work hard"? Dr. Ma Yulong will popularize some factors that affect the growth of bones for everyone.
1 calcium supplementation
Dr. Ma said that a balanced and reasonable diet can allow children's bones to obtain. Nutritional elements required for growth. Children's picky food and partial eating can easily cause malnutrition, and poor dietary structure often leads to calcium deficiency in children. Before the child's bones are fully developed and mature, the demand for calcium continues to increase. Good absorption of calcium is conducive to bone growth and plays an important role in strengthening the strength of bones.
Children are reasonable for calcium supplementation. Milk is the main source of calcium in childhood and the best source of calcium. According to the dietary guidelines for Chinese residents released by the Chinese Nutrition Society , it is recommended that children within 6 months are exclusively breastfeeded, and the calcium required is obtained from breast milk. Children 6-12 months old, daily milk volume 600-800mL, the daily milk volume of children aged 1-3 is not less than 600mL, the daily milk volume of preschool children is 400-500mL, and the daily milk volume of school-age children is 300mL.
Beans are rich in calcium and have good absorption, which is another calcium supplement food in addition to milk food. Green leafy vegetables have a certain amount of calcium, but are relatively poor absorption.
is affected by eating habits. In addition to the breastfeeding stage, milk intake is usually insufficient. It is difficult to meet the demand for calcium nutrition by relying solely on daily diet. Supplementing calcium from other channels to achieve appropriate supply levels has become a consideration. Currently, there are many varieties of calcium agents on the market. When supplementing children with calcium , the first choice is calcium preparations with high calcium combined amount, easy to absorb, high safety, good taste, and easy to take.
2 vitamins are very important
Dr. Ma Yulong said that among the many vitamins, the bones are Skeletal growth is closely related to vitamin D , vitamin A, and vitamin C. The two main forms of vitamin D are vitamin D2 and vitamin D3. The human body mostly exists in the form of vitamin D3. Its role is to promote the absorption of calcium and phosphorus by the intestines, reduce the excretion of calcium and phosphorus by the kidneys, and therefore promote the formation and calcification of new bones, and constantly renew bone salts.
The main source of vitamin D
Sunlight irradiation: Vitamin D synthesis in the skin under sunlight irradiation is the main source of vitamin D in the body.
Dietary intake: Animal food is the main source of natural vitamin D, Seawater fish such as herring , sardine , animal liver, cod liver oil, etc. are all good sources of vitamin D3; ordinary foods such as eggs, beef, butter and vegetable oil can also obtain a small amount of vitamin D3, but the vitamin D contained in the general diet cannot meet the needs of the body.
Dr. Ma particularly emphasizes: It is necessary to pay attention! If the child has the following symptoms: restless sleep, easy to cry, easy sweating, bone changes (such as square skull, anterior fontanelle and delayed closure, rib beads, chicken breast , funnel chest , rib margin tilt, "O" type or "X" type leg ) and motor function delay, it is recommended to take the child to medical treatment in time!
vitamin A is fat-soluble vitamin can be obtained directly from food and can promote the activity of osteoblasts in the body.
The main source of vitamin A
animal foods, such as butter, eggs, liver, fish, meat, poultry, milk and their products; plant foods can only provide carotenoid , mainly found in dark green or red yellow-yellow-orange vegetables and fruits, such as carrots, broccoli , spinach, mango, persimmon, tomato, etc.
vitamin C can promote the formation of collagen and the formation of bones.
The main source of vitamin C
is found in various fresh vegetables and fruits.Vegetables, such as: peppers, tomatoes, rapeseed, cauliflower, etc.) generally contain more leafy vegetables than rhizomes;
fruits, such as: cherry, pomegranate, citrus, lemon, grapefruit, kiwi fruits, etc.), generally sour fruits are more than non-sour fruits, such as apples and pears, vitamin C content is less.
03 Hormone secretion should be understood
Dr. Ma Yulong said that children's growth is closely related to hormones, such as parathyroid hormone , calcitonin , adrenal corticosteroid , thyroxine , growth hormone , etc. Among them, the main function of parathyroid hormone is to increase blood calcium, lower blood phosphorus, promote bone resorption, and play an important role in bone reconstruction; the function of calcitonin is to directly inhibit bone resorption and promote bone formation.
04 Exercise
Doctor Ma Yulong reminds that while supplementing nutrition, appropriately increasing the amount of active and passive exercise of children every day can help the bones be fully exercised, and at the same time, it can also help the body absorb calcium better.
recommends that at least two aerobic exercises should be guaranteed every week, such as brisk walking, jogging, aerobics , swimming, cycling, skipping rope, etc.
htmlChildren aged 13-6 have a cumulative exercise time of no less than 180 minutes per day. Seated behavior should be reduced every day, and any sedentary behavior should be limited to less than 60 minutes each time. It should be noted that due to individual differences, for young children who are originally inactive or have weak constitutions, exercise time should also be gradually improved. At the same time, you should pay attention to sleep as a necessary physiological activity in the body. You should have 10-13 hours of sleep every day (including 1-2 hours of lunch break or nap time). You should establish regular work and rest, and avoid using any electronic screen equipment before going to bed.At a critical period of children's bone development, parents must ensure that their children eat a balanced diet, correct bad living habits, exercise more, rest more, pay attention to the development of their children's bones, monitor regularly, and let their children grow up healthily.
Edited by: Mag
