Dinh dưỡng tuổi dậy thì

7/31/2019 Dinh dng tu i dy th

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Phn 1: Gii thiu chung

Phn 2: Nhu cu cc cht dinhdng

Phn 3: Li khuyn v dinhdng


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C th tngtrng nhanh

v th lc

C th c s bini tm sinh l{

C th thay ir rt v chiucao, vc dng


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Mt s dinh dng hp l{c th ngn chn cnhiu bnh, bao gm bnh

bo ph, s km pht trinca xng v s gia tngca bnh tiu ng. nung c dinh dng, thanh

thiu nin c th pht triny v mt th cht.Nhng nm thng tuidy th c bit quan trngbi v y l thi gian cas tng trng v phttrin nhanh.


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Phn 2 : Nhu cu vdinh dng


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Dinh dng nh

th no l ng,, cn i v hiha???


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I. Mt s ch t dinh dng quan trngi vi c th

Protein: Cung cpnitrogen v axit amin cho

c th (da, c, no,tc...), hocmon (nhng

cht kim sot cc qutrnh sinh l{ ca c th),cc khng th (chng linhim khun), v ccenyme (chi phi tc cc phn ng ho hcdin ra trong c th).


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Lipit: To ra nng lng, ho tan cc vitamintan trong m nh A,D,E v cc axit bo ch

yu. Ngn cch v bo v mt s c quanquan trng. D tr calo cung cp cho thainghn v nui con.

Gluxit: Gi cho cht protein ca c th khngb s dng to ra nng lng, do cs dng trc tin xy dng c th, cng

cn thit cho vic chuyn ho m v m. Lngun nng lng chnh. Cung cp glucosecho hot ng ca no.


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Vitamin A (tan trong m): Gipphng chng nhim khun, iuchnh nh sng ca mt (phng

bnh qung g). Dinh dngcho da, nim mc ca cc tchc nh l mt trong caming, phi, xng v rng.

Vitamin D (tan trong m): iuchnh hp th canxi v photphocn thit cho vic xydng xng v rng.

Vitamin E (tan trong m): Bov mt s vitamin v axit bokhng bo ho (c tc dng nhmt cht chng oxy ho). Bov mng sinh hc.


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Vitamin B (tan trong nc) gm:B1,B2,niacin,axit folic, B12, cholin...: Cnthit dinh dng thn kinh, mt, da,

mu, to ra s minh mn, tng cng tiuho, cung cp nng lng, chng li bnhtt. Gip cho s chuyn ho m, m vng.Vitamin C (tan trong nc): To collagen(cht m gi cho t bo lin kt vinhau), gn v xng. Lm lnh vt thng,hp th cht st. Bo v vitamin A, E vmt s vitamin B.Canxi: Cn cho s to xng v rng, sng mu, iu ho hot ng thn kinh

v c.Photpho: Cn cho chuyn ho m, ng to ra nng lng. To t bo. Cng vicanxi to xng v rng.


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Magie: Cn cho chuyn ho ng. Gip iu ho nhit c th, xung ng thnkinh v s co c.Kali v natri: Cn cho thn kinh v c. iu ho dch trong t bo.St: To huyt sc t

Nc: Khng thc s l cht dinh dng nhng li rt cn cho mi t chc. Cung cpcht khong quan trng nh canxi v flo.Cht x: Khng phi l cht dinh dng nhng quan trng v kch thch nhu ngrut, gip pht trin mt s vi khun ng rut v iu ho s hp th cht dinhdng.


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II. Thnh phn dinh dng cho tr dyth

Mt ngy tr phi m bo n c 2.200 -2.400 calo, tc tng ng vi lng n cangi trng thnh,. Nng lng l tiu

chun xc nh n thiu, hay tha. Nnglng c to ra bi cc cht dinh dng lm, bo, bt ng nn cc cht ny cn

phi c mt t l hp l{ th mi t hiu quti u l va cung cp nng lng, va cungcp cht dinh dng cu to nn c th.


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Tr dy th pht trin c bp nn lng mcn cao hnngi trng thnh. Cht m chim 14 - 15% nng lng (70

- 80 g/ ngy). Lng m ly t thc phm nh tht, c, trng,sa, tm cua, cc loi u... (khong 200 - 300 g/ngy).


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V m ng vt nhiu chtst, l cht to mu nnkhuyn khch tr n nhium ng vt (m ng vtnn chim trn 30% lng

m chung).V d, tr cn n 80 g m thc th n 150 g tht hoc c,cn li l n khong 200 g ccch phm t sa (yaourt), t

u (tu h).


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Cht bol cht cung cp nng lng cao v l

dung mi tng hp thu vitamin D (rt cn cho shp th canxi) nn cn chim 20 - 25% (50 - 60g/ngy). Cht bo no c trong thc n cha mng vt cn cht bo cha no th phi b sungbng du n v c.


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Bt ngl cht cung cp nnglng chnh chim 60 - 70% nnglng (300 - 400 g), l nhng thc

phm giu bt ng nh go, btmz, khoai c... Nn chn nhng loibt ng th cung cp cht xtt cho ng tiu ha v phng

chng bo ph


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St: mi ngy cn 18mg, b gi cn hn b trai do mt mutrong chu kz kinh nguyt. St c nhiu trong tht, c, rau xanh

(rau ngt, rau mung...). Thiu st tr s b thiu mu triuchng l mt mi, hay qun, bun ng, da xanh...


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Cc loi thc vt giu stTn thc phm St (mg) Tn thc phm St (mg)

1. Mc nh (nmmo)

56.1 18. Rau hng 4.8

2. Nm hng(nm ng c)

35.0 19. Ng 4.5

3. Ci da gi 30.0 20. u H Lan 4.4

4. Ngh kh 18.621. Nhn kh (nhn

nhc)4.4

5. u nnh 11.0 22. L lt 4.16. Tu h ky 10.8 23. Rau thm 4.17. Bt ca cao 10.7 24. t vng to 3.88. M (en, trng) 10.0 25. Ta t 3.69. Rau cu kh 8.8 26. Cn ta 3.210. Cn ty 8.0 27. C ci 2.9

11. Rau ay

7.7 28. Ng 2.912. u trng 6.8 29. Rau lang 2.713. Ht sen 6.4 30. Rau ngt 2.714. u en 6.1 31. u chn 2.615. Rau dn 5.4 32. u phng ht 2.216. Mng kh 5.0 33. Tu h 2.2

17. u xanh 4.8 34. Rau rm 2.2


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I t:khong 15 mcg mi ngy. I t c nhiu trong hi snv phi s dng mui i t khi nu n. Thiu i t tr s bbu c, km thng minh...


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Phn 3: Li khuynv dinh dng


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Li khuyn tt nht v dinh dng gip cho thanhnin pht trin mt cch khe mnh l khuyn khch

n ung a dng .Cn bng gia ch n ung v hot ng th

cht .Chn khu phn n c nhiu ht, rau v tri cy .Chn khu phn n c t cht bo v cht bo gy sknh ng mch .

Chn khu phn n c cha ng v mui mc thch hp .Chn khu phn n cung cp canxi v cht sc cnthit cho s pht trin ca c th .Gia tng ch dinh dng tt bng cch thip lpnhng v d tt

Thi quen n ung khe mnh v tp th dc un nn l mt phn ca cuc sng gia nh bn.Thc s d hn nu nh mi thnh vin trong gianh lm theo nhng hng dn ny hn l tr emthc hin iu ny mt mnh.


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Ch n cn p ng nhu cu v nnglng, n thiu v tha u c hi.

Ch n cn cung cp nhu cu cc chtdinh dng

Cn thc hin mt ch n hp l{

m bo v sinh an ton thc phm


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I. Ch n cn p ng nhu cu v nng lng, nthiu v tha u c hi.Lao ng tiu hao nng lng, lao ng cng nng thnhu cu nng lng cng cao. Ch n thiu nnglng th c th mt mi, nng sut lao ng thp,

nu ko di th c th b suy dinh dng.

nc ta, nhiu ch em ph n nng thn do sinh nhiu, lao ng nng nn b thiu nng lng kodi. Ngi b thiu nng lng ko di thng sckhe km, nng sut lao ng thp v sc chng

vi bnh tt gim.

Ngc li, nu ch n qu d tha nng lng kodi s dn ti tha cn, bo tr. Ngi bo tr d mccc bnh tng huyt p, tiu ng, x m ngmch...

i vi ngi lao ng, cn theo di cn nng thngkz xem mnh c b bo hoc gy khng? Ngi tathng dng ch s khi lng c th: cn nng (kg)chia cho chiu cao (m2), ch s ny trong khong 18,5 - 25 l bnh thng, cao hay thp qu u khng tt.


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III. Cn thc hin mt ch n hp l1. Bt buc n sng trc khi i lm. Bi v ba n sngcung cp cho c th nng lng v cc cht dinh dng cnthit cho lao ng bui sng sau mt m di bng i.

Tnh trng gim ng huyt (do i) trong khi lao ng cth gy ra nhng tai nn, nht l khi lm vic trn cao.

2. Khong cch gia cc ba n khng nn qu 4-5 gi.Nhiu khi do ch lm ca kp thng tm, ngi ta t chc

cc ba n gia gi (hoc vo ma thi v nng thn).Cc ba n ny tuy nh nhng phi cn i ch khng chgii quyt v nhu cu nng lng, cho no bng. Ba ngia gi (hay n tra) khng nn qu nng, gy bun ngv khng nn dng bia, ru.

3. Nn cn i thc n cho cc ba sng, tra, ti. mbo s cn i trong tng ba n. Ba n ti cn n trckhi i ng 2-3 gi.


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Dinh dngtt, sc khe

tt, chiu caott, ai cngphi ngc

nhin


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Cm n c v cc bn

lng nghe

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