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Teenagers – Vitamin and Mineral Requirements
Young people need more vitamins and minerals during their growth spurt. For girls, this usually happens around 10 to 11 years, while for boys it happens later, around 12 to 13 years. Food and energy are needed at this time more than any other time of life, except during pregnancy and breastfeeding.
As young people go through physical and biochemical changes, there is an increased need for certain vitamins. The following vitamins play an important role:
- Folic acid and vitamin B12 are needed because tissue synthesis occurs rapidly.
- As calorie intake increases, the need for vitamin B1 (thaimin), vitamin B2 (riboflavin), and vitamin B3 (niacin) also increases.
- Vitamin B6 and vitamin D are needed more for tissue growth and bone growth.
- The complete structure and function of newly formed cells depends on the presence of vitamins A, C, and E.
- There is an increased need for calcium, magnesium and zinc so that the bones can increase their density.
During adolescence, the incidence of malnutrition is higher than at other stages of development. The following have been found to be relevant to young people’s diets.
- Calcium, zinc and iron are often lower than expected.
- Vitamin A and vitamin C were also found to be low.
- Phosphorus intake can be high due to the high amount of soda and this can have a negative effect on the calcium balance in the body.
- It can be more healthy and refined carbohydrate foods.
- In general, young people who skip meals, eat small meals, and have fewer snacks (eg, fruit or yogurt) have less nutritional intake.
More for the youth
Adolescence is a time when more vitamins and minerals are needed and it is also a time when young people have poor health. It is recommended that in addition to tyring to eat healthy food that young people take good vitamins and minerals. Supplements should contain at least the following:
Contents One tablet
- Vitamin A 500 – 1,200I Us
- Vitamin B1 (thaimin) 2 – 10 mg
- Vitamin B2 (riboflavin) 2-10 mg
- Vitamin B6 (pyridoxine) 2 – 15 mg
- Vitamin B12 (cobalamin) 10 – 25 mcg
- Vitamin C 25-150 mg
- Vitamin E d-Alpha 10 – 50 IUs
- Biotin 20-50 mcg
- Calcium Pantothenate (B5) 30 – 60 mg
- Choline 5-15 mg
- Bioflavonoids 5 – 25 mg
- Folic Acid 50-100 mcg
- Nicotinic acid 5-10 mg
- Nicotinamide 10-20 mg
- Beta-carotene 2-5 mg
- Iodine (from Kelp) 10 – 25 mcg
- Calcium (content) 50 – 150 mg
- Chromium 20-30 mcg
- Iron (material) 2 – 3 mg
- Magnesium (content) 20 – 60 mg
- Selenium (element) 10 – 25 mcg
- Zinc (contents) 2 – 4 mg
What can you do to help
Young people are becoming more independent and make more decisions about food on their own. Teenagers tend to eat more food at home than children. They are also influenced by their peers.
Convenience is important to many young people and they tend to consume unhealthy foods (eg, soft drinks, fast food and processed foods).
Also, one of the concerns of many young people is diet. Girls will hear their friends to be thin and limit what they eat. Both boys and girls can eat ‘weight’ and ‘fit’ for a sport or meeting. So we should try to promote good health, choose healthy food and participate in some physical activity every day.
The following are some tips to help young people improve their health:
- Prepare for youth to learn about nutrition for themselves.
- Encourage and support their interest in health, cooking, or nutrition.
- Take their advice, when possible, about food to prepare at home.
- Experiment with foods outside of your own culture.
- There are a few simple snacks. Sometimes, young people will eat anything that is convenient.
- If there are foods you don’t want your teen to eat, don’t bring them into the house.
- Do not buy sweets or snacks, such as snacks, regular drinks or ice cream.
- Set a good example of health and lifestyle for your young man to follow.
- Discuss the following healthy tips with your teen to help them stay healthy:
- Eat three meals a day, including snacks.
- Eat more fiber and limit the use of salt.
- Drink lots of fresh filtered water.
- Try to avoid or at least limit caffeinated drinks and soft drinks with high sugar content.
- When cooking, try to steam, bake (without oil or added oil) or broil instead of frying.
- Try to avoid high sugar and high carbohydrate foods.
- Eating? fresh fruit or vegetables for snacks.
- Try to eat at least five servings of fresh fruits and vegetables a day.
- Eat more chicken and fish than red meat.
The teenage years are a time of rapid growth and development. It is also a time when eating patterns and habits are often not as good as they could be. This puts the youth at risk of developing one of many health problems. Providing vitamin and mineral supplements is one measure that can help ensure that young people have the nutrients their bodies need.
Bland, J. 1996, Modern Food. J&B Associates.
Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.
Elliot, N. 2004, Green Peace. Parenting.
Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Astrologer Publication.
Pressman, A. and S. Buff, 2000, The Complete Idiot’s Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.
Soothill, R. 1996, Selection Guide for Vitamins and Minerals. Book Selection.
Sullivan, K. 2002, Vitamins and Minerals: A Strategic Approach to Health and Safety Supplements. HarperCollins.
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