13岁男孩身高195cm！妈妈晒早餐：馄饨+3个鸡蛋+海参+3瓶奶，专家提醒
双语君约 4 分钟近日，山东一13岁男孩因身高195cm，引发全网求长高食谱。
对此，孩子妈妈发布视频回应：早餐给孩子准备了馄饨+3个鸡蛋+海参+3瓶奶，孩子最大的优点是不挑食，做多少饭菜都吃得完。周末还能睡12个小时，能吃能睡肯定能长成大高个。
A 13-year-old boy from Shandong province who stands 195 centimeters tall has sparked online interest in how to help children grow taller, prompting experts to explain what supports healthy growth.
The boy's mother shared a video showing his breakfast of wontons, three eggs, sea cucumber and three bottles of milk. She said he is not a picky eater and can sleep for 12 hours on weekends.
抓住长高的“窗口期”
做好这几件事很重要
西安体育学院运动与健康科学学院教授苟波表示，身高发育主要由遗传因素决定，遗传基因决定人体70%的最终身高，剩余30%的增长空间，由营养、睡眠、运动三大因素共同调控。
Gou Bo, a professor at Xi'an Physical Education University, said genetics determines about 70 percent of a person's final height, while nutrition, sleep and exercise influence the remaining 30 percent.
苟波介绍，有研究报道，适度锻炼对青少年长高确有辅助作用。诸如跳绳、摸高、篮球等纵向跳跃运动，能在骨骺线未闭合时适度刺激长骨两端软骨细胞分裂，促进生长激素分泌，帮助孩子充分挖掘遗传身高潜力，但运动绝非万能增高手段。
Activities such as skipping rope and playing basketball may help children reach their genetic height potential before their growth plates close, but exercise alone cannot guarantee greater height.
资料图。图源：新华社
青少年骨骺线闭合是决定身高的关键，女孩大多在16~18岁闭合，男孩多在18~21岁闭合；四肢长骨（大腿、小腿）骨骺闭合时间早，脊柱椎体骨骺闭合较晚。很多青少年在下肢停止增长后，脊柱还可能缓慢增长1～2厘米。一旦骨骺线闭合，骨骼便不再纵向生长，任何运动都无法实现增高，家长需要理性把握生长窗口期。
Growth plates generally close between the ages of 16 and 18 in girls and 18 and 21 in boys.
专家介绍，儿童身高增长有季节性。公认长得最快的是春季，但秋季，特别是9到11月开学后，是孩子长高的“第二加速期”。
要想长得快，关键是把这几件事做扎实。
▌营养上精准供给。保证优质蛋白、钙、维生素D及微量元素摄入。严格限制奶茶、甜点、含糖饮料及油炸食品摄入。高糖饮食可抑制内源性生长激素分泌，同时肥胖可提升性早熟发生风险，需积极规避。
另外，专家指出，补钙不等于长高，钙只是骨骼的“原料”，光补钙缺维生素D、缺睡眠、缺运动，补再多也吸收不了；过量补钙反而可能增加肾结石的风险。
Experts recommend a balanced diet, adequate sleep and regular exercise. Calcium supplements alone cannot make children taller, and excessive calcium intake may increase the risk of kidney stones.
▌抓住睡眠黄金期。人体内约70%生长激素于夜间深睡眠时合成释放。建议3~6岁儿童每日睡眠时长10～13小时，小学阶段儿童9～12小时，初中阶段青少年8～10小时。
北京中医药大学东直门医院治未病中心主任医师于国泳表示，生长激素不是睡着了就分泌，是要进入深睡眠之后才大量释放，一般在入睡后半小时到一个小时达到高峰。
Yu Guoyong, chief physician at Dongzhimen Hospital of Beijing University of Chinese Medicine, said growth hormone is released in large amounts during deep sleep, typically peaking 30 minutes to an hour after falling asleep.
▌运动促进骨骼刺激。每日坚持跳绳、篮球、游泳等纵向拉伸、弹跳类运动，能够有效刺激骨骺软骨细胞增殖，助力身高增长。
▌注重体态与情绪管理。及时纠正含胸驼背、脊柱侧弯等异常体态，可“找回”因体态异常造成被压缩的身高。营造融洽的家庭氛围、合理疏导学业压力，同样是“长高处方”的重要组成部分。
Experts also recommend regular physical activity, including skipping rope, basketball and swimming, along with good posture and a supportive family environment to promote healthy growth.
来源：海报新闻 央视新闻客户端 生命时报
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