1. Girls who enter adolescence should pay attention to rest before and after meals: if they exercise before and after meals, the blood supply of gastrointestinal tract will be reduced, which will inevitably lead to the decline of gastrointestinal function, which will lead to a series of gastrointestinal problems such as indigestion, so they should pay attention to rest before and after meals to ensure the blood supply of gastrointestinal tract.
2. Adolescent girls need more calories. They need 2600-2700 calories a day, more than adults. The main sources of these calories are sugar, fat and protein. But some people don't eat breakfast or don't have enough food, and the heat supply is obviously insufficient, which will definitely affect their growth and development, so we must eat breakfast well.
3. The demand for protein, minerals and water in adolescence is quite large and comprehensive. Women's demand for protein is about 80-90g/ day. The composition of protein in different foods is different, that is, the types of amino acids are not the same, so you should eat a variety of foods, so that amino acids are fully supplemented and you are not picky about food.
4, adolescent girls should pay attention to avoid eating some food during menstruation, otherwise it is easy to cause physical injury. These foods are mainly divided into three categories:
Cold food: cold food mentioned by Chinese medicine, such as pear, banana, water chestnut, tremella, rock flower, tremella and so on. Most of these foods have the effects of clearing away heat and toxic materials, nourishing yin and reducing fire. Eating it at ordinary times is beneficial to the human body, but it should be avoided or eaten less during menstruation, otherwise it will easily cause dysmenorrhea, irregular menstruation and other symptoms.
B, spicy: such as cinnamon, pepper, clove, pepper, etc. This food is a condiment. When cooking, putting some pepper in the dish can make the dish taste better. However, menstrual women should not eat these spicy and irritating foods, otherwise it will easily lead to dysmenorrhea and menorrhagia.
C. foods that affect sexual function: water chestnut, water bamboo, wax gourd, Chinese kale, bracken, rabbit meat, black fungus and hemp seed.
First, the concept of adolescence and its division
Adolescence refers to a rapid development stage before human growth and maturity, which can be roughly divided into the following three periods.
1. Pre-puberty: girls start at the age of1~12, and boys start at the age of 13 ~ 14, which generally lasts for 2 ~ 3 years.
2. Mid-adolescence: Girls begin at the age of 12 to 15, and boys begin at the age of 14 to 16, with the development of sexual organs and secondary sexual characteristics as the main features. Girls have menstruation and boys have nocturnal emission, which generally lasts for 2-4 years.
3. Late adolescence: Girls begin at the age of 16 to 17, and boys begin at the age of 17 to 18, which is mainly manifested in the slow development and gradual maturity of various body systems.
The onset age, duration and development of adolescence vary with race, environment and social conditions, and there are also obvious individual differences.
Adolescence is a critical period in which various systems, tissues and organs of the human body change rapidly and tend to be perfect and stereotyped, which has a great influence on our psychology, mood and behavior. How to spend adolescence smoothly is particularly important.
Second, teenagers should pay attention to physical exercise problems
Physical exercise can make teenagers develop better in adolescence. However, the development of body, physical quality and function in adolescence is obviously different in different periods, sexes and individuals. Therefore, physical exercise must proceed from reality and admit the differences, which vary from person to person.
Junior high school students are in the first two stages of adolescence. During this period, the development and height of bones increased rapidly, and the cartilage in bone tissue was more elastic and not easy to fracture, but its ability to resist compression and torsion was poor. Therefore, when carrying out strength exercises, the load weight should not be too large, especially paying attention to protecting the spine.
The growth rate of adolescent muscles lags behind that of bones, with thin and long muscle fibers and poor muscle strength. Therefore, it is necessary to choose appropriate strength exercises to stimulate muscle development, promote the balanced development of all parts of the body, and avoid growing into "bean sprouts".
Physical exercise in adolescence should pay special attention to aerobic endurance training, which has a good effect on strengthening cardiovascular and respiratory functions, such as regular slow or medium-speed running.
The plasticity and flexibility of the nervous system of adolescent junior high school students are relatively good. We should seize this favorable opportunity to learn more basic sports skills and necessary activities skills in life, so as to lay a good foundation for learning various sports, productive labor skills and military skills in the future.
Junior high school girls should strive to overcome psychological barriers and physical difficulties and actively participate in sports activities. You can participate in appropriate physical activities during menstruation, but you should avoid strenuous exercise and exercise that causes the increase of intra-abdominal pressure (such as sit-ups) and pay attention to personal hygiene. Regular aerobic endurance running in adolescence can eliminate excess fat in the body. Regular rhythmic gymnastics, dance exercises and strengthening abdominal muscles, pelvic floor muscles and back muscles can make the body more fit, the movements more coordinated and the posture more beautiful, and also help to cultivate sentiment and improve cultural literacy.
In addition, to spend adolescence safely and smoothly, we should not only adhere to proper physical exercise and pay attention to nutrition and hygiene, but also pay attention to maintaining a happy mood and relaxed spirit; Love life, get along well with others, and develop a broad mind and optimistic personality; We should cultivate a variety of hobbies and strive to enrich our spiritual life. Mental health and physical health complement each other. Only by "double health" can we cultivate ourselves into talents with socialist consciousness who are fully developed morally, intellectually and physically.