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.
Wow, incredible blog structure! How long have you been blogging for?
you make blogging look easy. The total glance of your website
is great, let alone the content material! You can see similar here sklep internetowy
Wow, awesome weblog format! How lengthy have you been running a blog for?
you make running a blog look easy. The total glance of
your website is wonderful, as neatly as the content material!
You can see similar here ecommerce
Hi there, just became aware of your blog through Google, and found that it’s really informative.
I am going to watch out for brussels. I’ll appreciate if you continue this in future.
Lots of people will be benefited from your writing. Cheers!
I saw similar here: Najlepszy sklep
Wow, marvelous blog format! How lengthy have you been blogging for?
you make blogging glance easy. The overall glance of your web site is great,
as well as the content! You can see similar here dobry sklep
Hello! Do you know if they make any plugins to help with Search Engine Optimization? I’m trying
to get my blog to rank for some targeted keywords but I’m not seeing very good
success. If you know of any please share.
Thanks! You can read similar art here: Sklep internetowy
Hey there! Do you know if they make any plugins to help with Search Engine
Optimization? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing
very good gains. If you know of any please share. Thank you!
You can read similar art here: Auto Approve List
Howdy! Do you know if they make any plugins to help with Search Engine Optimization? I’m trying to get my site to rank for some
targeted keywords but I’m not seeing very good success.
If you know of any please share. Thanks! I saw similar blog here:
Escape rooms list
If some one wants expert view about blogging afterward i advise him/her to
pay a visit this weblog, Keep up the pleasant job.
Stop by my blog see
If some one wants expert view concerning blogging and site-building then i propose him/her to go to see this webpage, Keep up the
nice job.
Feel free to surf to my page: i thought about this
I’ll immediately seize your rss feed as I can’t in finding your email subscription link or e-newsletter service.
Do you have any? Kindly permit me realize in order that I may just subscribe.
Thanks.
Have a look at my web page … see this
Good information. Lucky me I came across your site by accident (stumbleupon).
I’ve book-marked it for later!
Look into my website: tindex365
A proportion of small vessel vasculitis patients have anti neutrophil cytoplasmic antibodies ANCA which are used as a diagnostic marker can you buy priligy in usa There is no data on the effects of mycophenolate on male fertility
Hey there! Do you know if they make any plugins to help with SEO?
I’m trying to get my website to rank for some targeted keywords but I’m not
seeing very good results. If you know of any please
share. Appreciate it! I saw similar article here: Eco bij
Many of us reflect that diversity order generic cytotec price Obesity in psoriatic arthritis Comparative prevalence and associated factors
Ищите в гугле
۱۲, ۱۳ Recent trials have demonstrated that the addition of cyclin dependent kinase CDK 14 16 and mammalian target of rapamycin mTOR inhibitors 17, 18 to endocrine therapy in postmenopausal patients with metastatic hormone receptor positive breast cancer results in improved outcomes lasix and potassium levels
It is vitally important when choosing a driving school
that you know that you are covered.
Look into my webpage driving lessons cork
Giant planters like these are being dumped across
roads in many parts of the UK to make it harder to drive and encourage cycling.
Feel free to visit my webpage – driving school dublin
Contact details, driving progress, theory status, lessons, payments and much more.
Also visit my blog … driving lessons tallaght
And to keep you on top of your game, our Academy delivers training courses
and assessments run by expert ADIs so you can develop professionally alongside your work.
Here is my web site … driving lessons tallaght
His main objective is to ensure everyone passes quickly and enjoys the driving experience.
Have a look at my web-site; driving lessons near me
Although defense driving is crucial, it’s actually your attitude that matters the
most.
Feel free to visit my page :: driving schools tallaght
Gregg is a kind, gentle and highly understanding instructor who
puts his pupils at ease, whatever their confidence levels are.
My page – driving schools near me
Here is the raw truth from someone who isn’t selling you anything because I don’t do ADI training.
Look at my web page; driving schools near me
If you have any complaints or feedback about your instructor’s behaviour, you should direct
them to us for review.
My blog post … driving lessons tallaght
We’re the largest driving school in the UK, which means that you’ll be spoilt for choice
when it comes to driving instructors!
My webpage – driving lessons dublin
The driver is on their phone and not paying any attention at all.
Feel free to visit my webpage driving schools near me
Most of our students love learning with LTrent and highly recommend our services
to their friends and family.
Here is my web page :: driving school dublin
It isn’t quite that simple and you don’t always get higher for paying more.
Here is my website; driving lessons tallaght
We can’t find any apprenticeship vacancies in England for a Driving instructor right now.
My site :: driving lessons near me
You’d think that the most important lessons when it
comes to driving would be to know the driving laws and speed limits of
the city you live in.
Have a look at my webpage – driving lessons dublin
Along the way there will be practice tests and test route preparation.
My site … driving schools tallaght
We believe that life is too short to have a job that you don’t like.
Also visit my page … driving schools tallaght
Click here if you’d like to let us know how we can improve
the service.
Here is my web-site driving schools dublin
Make sure you have all your identity documents ready,
and they are clear and easy to read to avoid delays in processing your application.
Here is my web site :: driving lessons
Driving can be fun and exciting, but it’s also one of the most dangerous things you’ll ever
do nearly every day!
Feel free to visit my webpage … driving schools dublin
Attend our member events and call on our professional advice
and representation if needed.
My homepage: driving instructors
Use our search tool to find the details of a driving instructor.
Also visit my blog :: driving schools dublin
You can find out more about how to become a driving instructor from
GOV.UK.
Stop by my web page; driving lessons
He will always put your needs first, managing expectations and getting
you in the right place to succeed and pass your driving
test.
my website – driving lessons
This site is not-for-profit and is run for drivers to find the help they need.
Here is my web page; driving schools dublin
And last, but certainly not least, the superb support we get from the developers.
my blog :: driving schools dublin
LTrent has trained over a quarter of a million learner drivers in passing the test on the first go and
develop their driving skills to drive anywhere.
Also visit my web site; driving lessons dublin
It isn’t quite that simple and you don’t always get higher for paying more.
my site – driving schools dublin
David will build your confidence and will ensure
you become a safe driver.
Here is my blog – driving lessons near me
The problem is that everyone is now online so the cost of
adverts just keeps going up.
Feel free to visit my web site driving lessons near me
Improve your personal and professional growth by joining our focused ADI
training courses and events.
Also visit my web blog … driving school dublin
We’re the largest driving school in the UK, which means that you’ll be spoilt for choice when it
comes to driving instructors!
My web blog :: driving schools cork
Our comprehensive driving lessons cover everything from basic controls to complex manoeuvres.
We focus on road safety, not just passing the test. That’s what makes
our drivers better! Need help preparing for your driving test?
Our mock tests will get you ready!
My webpage – Driving Schools Brisbane
Brisbane’s roads can be busy, but we’ll help you drive
them with confidence.
Your first driving lesson should be a positive experience—our friendly team ensures it is!
We provide professional, structured lessons with a focus on road safety.
Feel free to surf to my web blog; Driving Lessons Near me
Choosing a reputable driving school is crucial—our instructors are highly experienced and qualified.
Reverse parking doesn’t have to be a nightmare! Our structured
lessons make it simple. We cater to learners of all
ages—whether you’re 16 or 60, we’ll help you get your licence.
Also visit my web site; Driving Lessons Near me
We offer affordable driving lesson packages without compromising on quality.
A structured approach to learning ensures long-term success—book with us today!
The sooner you start learning, the sooner you gain independence on the
road!
Feel free to surf to my blog post :: Driving Lessons Brisbane
Our Brisbane driving school is here to help you become a confident, safe driver.
Our instructors are trained to work with nervous drivers,
making learning stress-free. We focus on road safety, not just passing the
test. That’s what makes our drivers better!
Also visit my webpage: Driving Lessons Near me
Whether you’re preparing for your test or just starting out, we’ve got the perfect lesson plan for you.
A structured approach to learning ensures long-term success—book with
us today! Driving lessons should be fun as well as educational—our instructors ensure both!
My homepage … Driving Lessons Near me
We cater to learners of all ages—whether you’re 16
or 60, we’ll help you get your licence.
Learning to drive is an investment in your future—make sure you choose the best training!
We provide professional, structured lessons with a focus on road safety.
Here is my blog: Driving Lessons Brisbane
We offer automatic and manual driving lessons to suit every learner’s preference.
Brisbane’s road rules can be tricky—our lessons cover everything you need to know.
The sooner you start learning, the sooner you gain independence on the
road!
My blog post :: Driving Lessons Brisbane
A structured approach to learning ensures long-term success—book
with us today!
Unsure about which driving school to choose?
Our excellent reviews speak for themselves!
With Brisbane’s changing traffic conditions, proper training is essential
for every new driver.
Also visit my blog post; Driving Lessons Near me
Don’t risk bad habits—learn the correct techniques from the very beginning.
We cater to learners of all ages—whether you’re 16 or 60, we’ll help you get your licence.
Our training covers city driving, highway skills, and parking perfection.
Feel free to surf to my homepage: Driving Lessons Brisbane
We provide cars for all road test locations
in New York.
Review my web site; driving school dublin
The AAA Driving School is state-certified and licensed to provide
the 30-hour classroom course or in-person (note, student state age requirement must be 15 years,
۹ months old).
My webpage driving lessons tallaght
Epic has a strong on-the-road program based on the principles of
safety and knowledge.
Here is my website; driving lessons near me
Our reputation is earned through experience – for over 85 years.
Here is my blog post: driving school dublin
Hello there! Do you know if they make any plugins to help with SEO?
I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good gains.
If you know of any please share. Kudos! I saw similar blog here: Coaching