Teenage years are a critical period of growth that require a variety of nutrients and energy. However, girls during this period are more prone to excess nutrition and early obesity. To achieve comprehensive nutrition without causing obesity, it is important to focus on the following three key points.
1. Physiological Changes
Characteristics: During puberty, the body undergoes rapid development and exhibits obvious secondary sexual characteristics, such as significant increases in height and weight, breast development in females, and a gradual increase in body curves.
It is important to note that weight gain during this period not only includes an increase in the volume of fat cells, but also an increase in the number of fat cells due to cell division. These additional fat cells do not disappear. Therefore, weight management during this period directly affects future weight.
Strategy: We should have a correct understanding of weight gain during puberty. As long as the body mass index is within the allowable range, it is considered healthy and normal. On the other hand, it is important to balance the diet, engage in regular exercise, and maintain appropriate weight. However, it is crucial to avoid blindly trying to lose weight, such as skipping staple foods and only consuming vegetables and fruits, or using other harmful weight loss methods, as these can negatively impact normal development.
2. Psychological Changes
Characteristics: Adolescence is a transitional period in psychological development and a key period for personality formation. During this period, children's psychology tends to become more complex. This period is often referred to as the "negative resistance period." These resistance tendencies can affect relationships with family, friends, and teachers, leading to increased psychological burden.
For girls, the physical changes caused by hormones, such as changes in appearance and the onset of menstruation, can be distressing. The influence of popular culture on teenage girls during this period makes them more prone to emotional and extreme responses to weight gain.
The awakening desire for opposite-sex attention and the gradual maturity of their bodies can also leave many developing girls feeling confused. In addition, due to differences in the development of intellectual abilities between genders, girls during this period may no longer have a clear advantage in academics and may even appear disadvantaged. These changes can create pressure for girls during this period.
Strategy: Adolescence is a critical period for the formation of personality and a healthy body. Regarding weight, children should understand the inevitability of natural physiological changes and not worry excessively about weight gain. It is also important not to attribute the psychological fluctuations in weight to just numerical changes; they may be accompanied by issues of self-confidence. As individuals, children should learn to relieve stress through positive means such as exercise and social interaction, communicate with family and friends, and establish good interpersonal relationships.
3. Lifestyle
Characteristics: In terms of diet, due to the growth and development during this period, appetite is strong, especially for snacks. After class, a group of girls gather together to buy snacks, which is undoubtedly one of the greatest pleasures during their spare time. To relieve various pressures, food often becomes an outlet, and binge eating is common. Many people, especially girls at this age, often have conflicts with their parents over watching television and resort to watching television and eating snacks as a way to enjoy themselves.
In terms of exercise, girls tend to be more sedentary during puberty. The changes in weight, body shape, and the onset of menstruation make them less inclined to exercise. They would rather sit in the classroom all day than go outside, let alone engage in physical activities on the playground.
Strategy: Snacks such as melon seeds, peanuts, and potato chips should be consumed in moderation. Even if you don't consider future body shape, gaining weight is not something most people desire. Snacks can be replaced with fruits, which not only satisfy the mouth's cravings but also contain rich vitamins that are beneficial to the body.
At the same time, it is important to consume less fatty foods and eat more foods that are rich in high-quality proteins, vitamins, and minerals, such as fish, poultry, eggs, dairy products, soy products, vegetables, and fruits. A balanced diet ensures healthy development.
The benefits of exercise are well known, but few people can adhere to regular exercise and maintain it over the long term. Most girls at this stage are in school, which provides excellent conditions for exercise. They can take advantage of physical education classes or other extracurricular activities to engage in sports and develop one or more sports skills as a lifelong hobby, which will be beneficial throughout their lives.
