سنین بلوغ، پس از دوران کودکی مهم‌ترین دوره در زندگی یک انسان است. در این دوران علاوه بر افزایش سرعت رشد، تغییرات بسیاری در اندام و حتی نحوه‌ی تفکر افراد ایجاد می‌شود. بسیار اهمیت دارد که تغذیه در دوران بلوغ؛ بر مبنای کمک به بدن به جهت رشد باشد. در دوران بلوغ دختران سالانه ۸.۳ سانتی‌متر و پسران ۹.۵ سانتی‌متر رشد قدی خواهند داشت. اما برخی عادات رایج غذایی هستند که علاوه بر عدم رساندن مواد معدنی و مغذی مورد نیاز، سبب کاهش رشد خواهند بود. آیا با یک رژیم غذایی سالم و مغذی می‌توان اختلالات هورمونی مربوط به دوره بلوغ را کنترل نمود؟ چگونه تغذیه در دوران بلوغ سبب می‌شود که همه‌ی زندگی فرد تحت‌تاثیر قرار گیرد؟ چرا باید از عادات غلط غذایی دست بکشیم؟ اگر برای فرزندان خود و سن حساس بلوغ آن‌ها ارزش بسیاری قائل هستید، حتما از الگوهای غذایی مناسب برای آن‌ها پیروی کنید.
چرا تغذیه در دوران بلوغ اهمیت دارد؟
در این دوران مهم‌ترین ترشحات هورمونی در راستای رشد استخوان‌ها رخ می‌دهند. بسیار اهمیت دارد که نیاز‌های بدن تامین شوند تا فرآیند رشد به شیوه‌ای مناسب انجام پذیرد. در غیر این صورت فرد در تمام دوران زندگی خود با مشکلات فیزیکی روبرو خواهد شد. برای نمونه کوتاهی قد یکی از مشکلاتی است که بیش از ۲۰ درصد به تغذیه در دوران بلوغ باز می‌گردد. تاثیرات تغذیه در دوران بلوغ به شدت در دوران جوانی بروز می‌کند. نرسیدن مواد معدنی و مغذی به بدن در این دوران می‌تواند افراد را حتی با مشکلات روحی و روانی عمیقی روبرو سازد. الگوهای تغذیه علاوه بر جسم افراد، بر احساسات، تفکرات و روحیه آن‌ها اثر‌گذار است.
این موارد را در رژیم غذایی نوجوانان قرار دهید
- انواع ویتامین: A، E، D، B6
- مواد معدنی: کلسیم، منیزیم، روی، فیبر، آهن
- چربی کل: قند‌های ساده، کلسترول و چربی اشباع به میزان مورد نیاز
- پروتئین: مواد غذایی حاوی پروتئین
به این نکات توجه کنید
- بهترین روند تغذیه در دوران بلوغ؛ ۳ وعده غذای اصلی و میان‌وعده است.
- به عنوان میان وعده از تنقلات سالم استفاده کنید و مصرف مواد مضر را به شدت محدود کنید.
- مصرف نمک و غذاهای حاوی قند و کلسترول بالا را تا جای ممکن کاهش دهید.
- حتما در طول روز از میوه و سبزیجات استفاده کنید.
- در تغذیه دوران بلوغ ماده معدنی فیبر را جای دهید.
- از انواع کره در رژیم غذایی خود کمترین استفاده را ببرید.
- کالری دریافتی روزانه را محاسبه کنید.
- در مصرف وعده‌های غذایی متعادل باشید و پرخوری را حذف کنید.
- غذاهای پخته شده را جایگزین غذای سرخ شده کنید.
- شکر به عنوان یک ماده بدون ارزش غذایی، باید کمترین میزان مصرف در رژیم غذایی دوران بلوغ را داشته باشد.
مصرف آهن در تغذیه دوران بلوغ!
آهن به عنوان یک ماده معدنی ارزشمند، در عملکرد مغز و بهبود سیستم ایمنی بدن موثر است. کمبود آهن به ویژه در دختران شایع‌تر است. بنابراین از مواد غذایی حاوی آهن استفاده کنید. از جمله سبزیجاتی مانند نخود سبز، مارچوبه و اسفناج، در کنار سایر مواد غذایی چون لوبیا، نان، برنج، غلات و ماکارونی غنی شده با آهن مفید هستند. هم‌چنین گوشت مرغ، گوشت گاو، تخم‌مرغ و صدف دو کفه‌ای سرشار از آهن هستند.
کلسیم، مهم‌ترین ماده معدنی برای نوجوانان!
در دوران بلوغ بیش از هر زمان دیگری استخوان‌ها در حال رشد هستند. یک نوجوان به طور میانگین روزانه ۱.۳۰۰ میلی‌‌گرم کلسیم نیاز دارد. تامین کلسیم در دوران بلوغ به معنای استحکام استخوان‌ها در تمام طول عمر انسان است. علاوه بر مصرف مواد غذایی حاوی کلسیم، تلاش کنید تا در تغذیه دوران بلوغ به ویژه برای دختران کمتر از نوشابه استفاده کنید. استفاده‌ی بیش از حد نوشابه در این دوران قطعا در آینده پوکی استخوان به همراه دارد. بنابراین از شیر و انواع ماست غنی شده با ویتامین D استفاده کنید.
مواد غذایی حاوی کلسیم را بشناسید
- دانه آفتابگردان، دانه کنجد و دانه چیا
- انواع پنیر دارای چربی کم
- ماست پروبیوتیک
- لوبیا و عدس
- سبزیجات برگدار از جمله اسفناج و کلم، ریواس
- انجیر
- سیب‌زمینی شیرین
- شیر سویا، آب‌پرتقال
یک صبحانه ایده‌آل برای نوجوانان
- شیر‌موز و آب‌پرتقال
- میوه‌های تازه به همراه ماست
- موزلی
- نان تست کشمشی
- خوراک لوبیا به همراه نان تست
- مربای خانگی و نان تست
- فرنی به همراه عسل یا دارچین
- تخم‌مرغ آب پز یا عسلی به همراه نان تست
- پنکیک به همراه عسل یا موز
اسید‌فولیک را فراموش نکنید!
این ماده سبب افزایش سوخت و ساز بدن می‌شود. هم‌چنین در انواع سبزیجات دارای برگ‌های تیره موجود است. برای نمونه سالاد کاهو، سبزی خوردن و اسفناج مصرف کنید. تغذیه در دوران بلوغ اهمیت بسیاری در رشد فکری و رشد جسمی افراد دارد. بنابراین با استفاده از یک رژیم ایده‌آل سلامت نوجوانان را در اولویت قرار دهیم.
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