Pre-marital Nutrition …

Every mother wants to give birth to healthy, smart children. For the mother, it is important to prepare physically and mentally well to have a healthy body, ready to conceive to create normal fetuses.
Creating healthy babies requires both the father and the mother to have a good nutritional and physical condition. Pre-marital nutrition care should be considered early when puberty is young.
This is the age of rapid physical development and changes in the nervous system - endocrine system, which is characterized by the operation of the gonads, causing changes in morphology and growth of the body

. . The girls' weight increased on average 3-4 kg / year.
Boys grow on average 5 - 6kg / year The height of boys increases on average 7 - 9cm / year, of girls increases on average 4 - 7cm / year.



At this age, along with rapid growth is also the period when they are active Therefore, the diet needs special care to help them have a good body, robustness, endurance, and a good physical potential.
First of all need to ensure enough energy in the diet. During puberty eat a lot, feeling like "eat not feel full" because of the high heat demand. The more active the body is and learn, the more it needs energy.
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At this age, the daily energy requirement is 2,200Kcal - 2,500Kcal. They need to be well fed and eat 3 meals: breakfast, lunch, dinner, especially breakfast should be considered a main meal to help children have enough energy for learning and activities with great intensity in the time long time of the morning.
If you have to stay up late to learn, you need to have an extra meal: a cup of milk, a cake, a bowl of noodles cooked with vegetables, meat, boiled eggs, potatoes .



.. Pay attention to protein both in quantity and quality. Demand for protein at this age should reach 55-60g / day. The rate of energy provided by protein should reach 14-15% of the total energy of the diet and the ratio of animal protein / total diet should reach 50% or more because:
- This is the body's stage of development at a fast pace, so it is essential for protein to build cell structure. - This is the development stage of sex hormones (sex hormones) that are hormonal in nature. - This is a period where many activities are exposed to the environment and environment, protein is needed to participate in the immune system (create antibodies) to increase resistance. Children should have meat or fish, eggs, milk, beans, shrimp, crabs, snails, frogs, etc.



They should eat a variety of combinations of animal and vegetable proteins.
Fat is also essential for this age, so eat both animal fats and vegetable oils. The amount of grease each day should eat 40-50g.
Oils, fats help young people eat well, are a good source of energy and help the body absorb fat-soluble vitamins like vitamins A, D, E, K, which are important vitamins in the muscles. be. Also pay attention to other nutrients specific to this age.
Iron (Fe): For boys only need 12-18mg / day, in women need 20mg / day. Because girls lose iron due to monthly menstrual blood loss.



Iron-rich foods should be included in meals for children such as beef, cow's blood, pig's heart, chicken livers, chicken eggs, duck eggs, cruciferous vegetables, etc.
Vitamin A: Needed to maintain strong muscle growth. Lack of vitamin A reduces the body's resistance. Vitamin A is only found in foods of animal origin such as liver, eggs, meat ... The body can make vitamin A from carotenoids in plant food sources, especially from colored vegetables, tubers, fruits. Yellow, red or dark green is rich in calcium carotene: Essential for puberty.



If sufficient calcium is provided, the bones will be strong and the bone density will be maximized to help young men and women develop well in height and prevent osteoporosis in old age. For women, calcium helps to build strong bones, create a good reserve so that in the future, you can share them with the fetus, helping to create the skeleton of the fetus.
Calcium is abundant in milk (both cow's milk and soy milk), aquatic products are often high in calcium, fish bones are also good sources of calcium. So the small fish warehouse eat bones..

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