Adolescence starts at the age of 6 to 9 years. From 12 to 14 years, a teenager or teenager girl grows in body and mind. Various hormonal changes occur in her body.This time want a balanced or proper nutrition. Due to lack of proper perception, growth is disrupted at this time; So I want to have a proper knowledge of the nutrition of the teenager
First of all, the most important event for girls in adolescence is menarche.At this time, anemia can occur when you do not eat enough iron (iron) food. On a monthly basis, one milligram of a girl gets iron every day.
Therefore, the girl is more in demand for iron foods than the boy at home. The daily requirement of iron for is 11 milligrams, and girls are more than 15 milligrams.
To get this extra iron, let your daughter regularly eat greens, especially crunchy, cucumber, meat, eggs, various types of fruits, especially bedanas, pomegranates, apricots, raisins, etc.
Secondly, teenagers need a lot of calcium and vitamin D for physical growth and strong bones.Women are at greater risk of osteoporosis or bone loss than men when they get older. Because a woman has to have a baby, breastfeeding when she needs a lot of calcium.
Without it, the maximum density of bone is formed from 18 to 21 years ago, and then it does not increase. Therefore, for strong bones you should eat milk, dairy products such as yogurt, cheese, small fish with thorns, leafy greens etc. Eprothomalo
Thirdly, for proper growth and muscular growth, 13-year-old girl should be consumed 34 grams daily, and 45 grams daily for 14 to 18 year olds.
Therefore, give the girl a variety of nuts, fish, meat, eggs, milk, seeds and dairy products daily. For those who play a little, the demand for food is even greater. Beyond this, the demand for iodine, zinc and folate-rich minerals in the teenage girls is high. So you have to eat marine fish, greens and fruits.
Fourth, a variety of hormonal problems can arise when suddenly turned old at this age.Menstrual irregularities, hair follicles on the face. So it is better to eat less calorie-rich foods such as roasting, dessert, cake pastries, fast food, soft drinks, etc. Many teenagers nowadays have a crush diet to be slim again, which is very harmful.