I am a girl of 13 years old, and my height is 144CM. How can I increase it?

Whether the height is satisfactory depends on several factors. First, genetic factors, accounting for 70%, and other conditions, including sports, nutrition, environment and social factors. In order to make children grow taller, parents should pay attention to the following points:

First, don't miss the rapid growth period.

During the development of children and adolescents, when is the height the fastest? Studies have confirmed that the height of most Han children in China is about 12 years for girls and 14 years for boys. More than 90% of the girls are between 1 1- 13 years old and the boys are between 13- 15 years old. In order to make children grow taller, parents should pay special attention to their nutrition and exercise during the rapid growth period.

Second, we should pay attention to nutritional supplements.

Nutrition is the key to children's physical growth. The energy, protein and amino acids needed for normal growth of the body must be provided by food, mainly meat, eggs, beans and beans. Bone formation also requires sufficient calcium, phosphorus and trace amounts of manganese and iron. Insufficient calcium intake and vitamin D deficiency will lead to insufficient bone mineralization, vitamin A deficiency will make bones shorter and thicker, and vitamin C deficiency will make bone cells brittle and affect bone growth.

At present, the average family should have a comprehensive and adequate nutrition and a balanced diet. Parents should be careful not to let their children develop the habit of partial eclipse, let alone let their children eat too many snacks, which will affect the intake of important nutrients.

Third, don't neglect physical exercise.

Physical exercise can strengthen the metabolic process of human body, accelerate blood circulation, promote the secretion of growth hormone, accelerate the growth of bone tissue, and be beneficial to human body length. The following kinds of exercises have a certain effect on height growth, so try them.

1.？ The hanging swing adopts horizontal bar or door frame, and the height should be that the body is hung on the bar and the toes can just leave the ground. Hold the lever with both hands, the distance is slightly larger than the shoulder width, the feet are close together, and then the body swings back and forth, not too much, not too long. It is best to arrange exercise every morning and try to relax and droop for 20 seconds. Young men should do 10 ~ 15 times, and young women should do it 2 ~ 6 times.

2.？ When jumping to touch the height, touch the preset object with both hands, which can be branches on the roadside, basketball baskets or ceilings. Jump with your feet and do it 30 times. Take a rest and jump with your left foot and right foot, as above.

3.？ When playing basketball in ball games, actively strive for rebounds and jump shots to break the ball; Try to jump up when playing volleyball, and do more smash and block; Practice jumping up and hitting the ball on the forehead in football.

4.？ Jumping exercises can do one-leg jump, frog jump, triple jump, multi-stage jump and vertical jump in situ.

Nutrient intake

Adequate and balanced nutrition is absolutely the key to the success of children's growth.

According to the recommendation of the US Food and Drug Administration (FDA), indispensable nutrients include protein, calcium, vitamin A, vitamin C, vitamin D, minerals magnesium and zinc.

Protein is the basic substance that constitutes and repairs human muscles, bones and tissues. Lack of protein can lead to skeletal and muscular stunting and atrophy. Animal foods such as meat, seafood and milk are completely protein sources, while plant sources can be obtained from beans, grains and stone fruits.

Calcium is a raw material for making bones, which can promote growth and increase bone density. Therefore, drinking two cups of milk every day is a good way for children to accumulate bones.

Vitamin D is another nutrient that makes bones strong. In addition to milk, salmon, tuna and other fish, the human body can also make vitamin D by sunbathing 10 ~ 15 minutes every day.

Mineral zinc is an indispensable nutrient for infant development. Dutch studies have found that insufficient zinc intake during infant development can lead to developmental retardation. In addition, according to many foreign studies, children's intake of sufficient zinc can reduce the incidence of diarrhea. Foods rich in zinc include meat, liver, seafood (especially oysters), eggs and wheat germ.

"Iron is also important for growth and development," added Weng Huiling, a nutritionist at National Taiwan University Hospital. However, according to the national nutrition survey conducted by the Ministry of Health, iron deficiency is common among women over 4 years old in China, while the iron deficiency rate is higher among men in adolescence and over 65 years old. So growing children should eat lean meat, animal liver, egg yolk or dark green vegetables to get enough iron.