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Adolescence begins at the age of 9 with a healthy diet for adolescents. From the age of 12 to 13 years, a teenage or teenage girl grows in many ways in her body and mind. Various romantic changes took place in his body. This time want a balanced or proper nutrition. Due to lack of proper perception, one's growth is hindered at this time, some of them suddenly become emaciated again, some of them develop anemia, lack of vitamins. So I want to have the right knowledge about Kisheri nutrition. Theoretically, menarche is the most important event for girls in puberty. Anemia occurs when you do not eat enough iron-rich foods.
A girl loses one milligram of iron per day in her menstrual cycle. So the girl's demand for iron-rich food is higher than the house hall. The daily dose of iron is 11 mg for boys and more than 15 mg for girls. To get this extra iron, give your daughter regular greens, especially kachu, kachushak, meat, liver, egg or fruit, especially vedana, pomegranate, date, white, raisins, etc. Second, teenagers need plenty of calcium and vitamin D for physical growth and strong bones. With age, women are at higher risk of osteoporosis or bone loss than men. Because a woman has to have children, to breastfeed when she needs a lot of calcium. Without it, the maximum bone density is formed before 18 to 21 years, then it does not increase. So for strong bones you need to eat milk, dairy foods such as: yogurt, cheese, spiny fish, leafy green beans, etc.
For proper growth and muscle growth, a 9 to 13 year old girl should eat 4 grams of meat daily, and a 14 to 18 year old girl should eat 45 grams daily. So give fish or meat, eggs, milk, seeds and legumes, various types of nuts to the girl. Those who do a little sports, their demand for meat is more. Apart from this, the demand for iodine, zinc and folate is high among the girls. So eat bay marine fish, green vegetables and fruits. In other words, sudden obesity at this age can lead to various hormonal problems. Menstruation becomes irregular, lame growth in the face. So extra calories - done this time, such as: fried foods, sweets, cakes, pastries, fast food, soft drinks, etc. are better. Many teenagers nowadays go on a crash diet to lose weight again.
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