Dinh dưỡng là một yếu tố quan trọng cần xét đến trong việc làm thế nào để tăng cân và chiều cao phát triển vượt bậc trong tuổi dậy thì.
Chiều cao được đánh giá là một lợi thế đối với cả nam lẫn nữ ở thời điểm hiện tại. Và cái lợi thế ấy sẽ được phát triển mạnh nhất vào tuổi dậy thì. Tuy nhiên, chiều cao phải đi cùng cân nặng. Nếu quá cao nhưng quá gầy gò lại không ổn tí nào. Vậy làm thế nào để tăng cân và chiều cao hiệu quả? Hãy cùng tìm lời giải đáp trong bài viết dưới đây.
Mục lục
Quá trình phát triển chiều cao và cân nặng ở tuổi dậy thì
Có ba giai đoạn cơ thể tăng rất nhanh về chiều cao và cân nặng đó là thời kỳ bào thai, giai đoạn từ sơ sinh đến 3 tuổi và giai đoạn dậy thì.
Giai đoạn dậy thì ( ở nữ từ 10-16 tuổi, ở nam từ 12-18 tuổi). Ở giai đoạn này cơ thể sẽ có từ 1-2 năm để chiều cao tăng vọt từng 8-12cm mỗi năm nếu được nuôi dưỡng tốt. Sau dậy thì, sức lớn chậm lại, mỗi năm tăng khoảng 2cm.
Chính vì thể, để bạn đạt được thân hình cân đối, khi chiều cao phát triển, bạn cần phải cung cấp đầy đủ dinh dưỡng. Để cơ thể đạt được số cân nặng như ý.
Làm thế nào để tăng cân và chiều cao hiệu quả ở tuổi dậy thì
1. Chế độ dinh dưỡng hợp lý
Chế độ dinh dưỡng là một trong những yếu tố quyết định đến sự phát triển của chiều cao và cân nặng ở tuổi dậy thì. Khi cơ thể được cung cấp đầy đủ những dưỡng chất cần thiết sẽ thực hiện công việc tái tạo xương, giúp xương chắc khỏe. Bên cạnh đó, những thực phẩm giàu dinh dưỡng còn hỗ trợ tăng cơ bắp, từ đó cơ thể sẽ tăng trọng lượng lên và cơ thể cũng được săn chắc hơn. Giúp bạn đạt được chiều cao và cân nặng mơ ước.
Bên cạnh việc cung cấp đầy đủ 4 nhóm chất dinh dưỡng: chất đạm (thịt cá, trứng sữa….) Chất đường bột (gạo, bột mì, khoai, củ). Chất béo( mỡ động vật và thực vật). Các vitamin và khoáng chất (có trong các loại rau củ quả). Bạn nên tăng cường các thực phẩm giàu vitamin D, kẽm, canxi như sữa, trứng, tôm, hàu, ngũ cốc… Đây là những thực phẩm rất tốt cho việc cải thiện hormone tăng trưởng trong cơ thể và tăng trưởng chiều cao.
⇒ Xây dựng thực đơn tăng cân, chế độ dinh dưỡng cho người gầy ngay bây giờ!
2. Tăng cường vận động và rèn luyện cơ thể
Để cơ thể tuổi dậy thì phát triển tốt nhất, hãy năng tập thể dục và rèn luyện cơ thể. Lối sống ít vận động sẽ khiến cơ, xương bị ức chế sự phát triển chiều cao. Bên cạnh đó, vận động cơ thể còn kích thích ăn uống ngon miệng hơn, từ đó tăng khả năng hấp thu chất dinh dưỡng và phát triển hệ cơ bắp toàn diện.
Một số môn thể thao tốt cho việc tăng chiều cao và phát triển cân nặng ở tuổi dậy thì bạn nên chơi như bóng đa, bóng rổ, bơi lội, đu xà đơn. Các bài tập kéo dài như rướn dài kiểu mèo, kiểu rắn hổ mang, bài tập kéo dài chân…
***Tham khảo cuộc đối thoại với chuyên gia về cách tăng cân ở tuổi dậy thì
3. Ngủ đúng giờ
Các chuyên gia đã khuyến cáo, việc ngủ đủ và ngủ đúng giờ không chỉ cần thiết để tăng trưởng cho chiều cao mà còn cả về cân nặng.
Nguyên nhân là do trong thời gian ngủ các tế bào tủy và các hormone tăng trưởng sẽ phát triển, giúp thúc đẩy chiều cao. Tuy nhiên, điều này chỉ đạt hiệu quả cao khi bạn ngủ đủ 8 tiếng mỗi ngày và ngủ đúng giờ.
Hormone tăng trưởng chủ yếu phát triển trong khoảng thời gian ban đêm, khi bạn nghỉ ngơi và thư giãn.
Trong khoảng thời gian từ 10 giờ tối đến 5, 6 giờ sáng hôm sau, hormone tăng trưởng sẽ hoạt động vô cùng hiệu quả. Chính vì vậy, hãy dành thời gian này để ngủ một cách thoải mái nhất có thể.
Với những phương pháp đã được chiakhoakhoedep chia sẻ trên hy vọng có thể giúp bạn tăng cân và tăng chiều cao cho tuổi dậy thì đạt được hiệu quả cao nhất. Chúc bạn sức khỏe.
Hãy like và share để mọi người cùng biết nhé.
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https://www.diendanmevabe.com/threads/485152-Mot-so-mon-ngon-voi-chuoi-giup-ban-tang-can.html?p=1072245#post1072245
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https://cvt.vn/cach-tang-can-bang-chuoi-hieu-qua-nhung-lai-khong-tich-mo-nhieu.t986390.html#post-7282472
http://raovatsoctrang.com/showthread.php?p=1029296#post1029296
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http://sinhvienythaibinh.net/forum/thread-Mot-so-mon-ngon-voi-chuoi-giup-ban-tang-can–575224
https://monava.vn/threads/mot-so-mon-ngon-voi-chuoi-giup-ban-tang-can.81220/
https://raovatxunghe.com/threads/mot-so-mon-ngon-voi-chuoi-giup-ban-tang-can.131807.html
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http://giahoclaixe.net/threads/mot-so-mon-ngon-voi-chuoi-giup-ban-tang-can.52259/
http://trieudo.com/chuyen-tro-tan-man/1725326-mot-so-mon-ngon-voi-chuoi-giup-ban-tang-can.html