秋天孩子猛蹿个儿！这5样家常食材补钙又助长，再贵也别省

每次带娃去小区楼下玩，总忍不住跟同龄小朋友比一比身高。尤其是入秋以后，天气凉快了，孩子胃口明显好了起来，晚上也睡得踏实了。我专门查了一下，秋季确实是孩子一年里 “偷偷蹿个子”的黄金窗口期，生长速度能达到冬春季节的2到3倍。趁着这个好时候，把钙和营养补到位，孩子个头真能往上窜一窜。

秋天凭什么是长个黄金期？

先说清楚一件事：很多家长只知道春天是长高旺季，却不知道秋天同样关键。入秋以后气温降下来了，孩子夜里不再热得翻来覆去，深睡眠时间变长，而生长激素恰恰是在夜间深度睡眠时分泌最旺盛的。再加上秋天食材丰富，孩子食欲回升，吃得好、睡得香，长个子的“硬件条件”一下就到位了。

还有一点容易被忽略——秋天是给骨骼“存钱”的好时候。人的一生大约90%的峰值骨量都在18岁之前积累完成，秋天阳光温和、户外活动舒服，正好帮孩子把钙踏踏实实“锁”进骨头里。

补钙不能光靠牛奶，这几样才是真正的“助长高手”

说到补钙，很多家长第一反应就是让孩子多喝牛奶。牛奶确实是好东西，吸收率高，但光喝牛奶远远不够。秋天餐桌上这几样家常食材，才是真正被低估的“补钙猛将”。

第一名：生蚝。你可能想不到，生蚝的钙含量相当可观，锌含量更是甩普通牛肉好几条街。孩子缺锌就容易挑食、胃口差，锌补足了，吃饭香了，营养自然跟得上。生蚝蒸蛋是我家娃最爱的一道菜——鸡蛋打散加1.5倍温水过筛，先蒸8分钟到半凝固，再把切碎的生蚝铺上去继续蒸5分钟，出锅滴几滴生抽撒葱花，滑嫩鲜香，一碗根本不够吃。记牢一点：给孩子吃生蚝一定要彻底煮熟，一周吃两三次就够了，别贪多。

第二名：北豆腐。豆腐里的钙含量在植物食材里数一数二，而且质地软嫩，孩子好消化。很多孩子不爱吃豆腐，觉得寡淡没味道，其实换个做法就不一样了。豆腐切厚片，两面煎到金黄，淋上用生抽、蚝油、一点点糖调的酱汁，焖两分钟收汁，外焦里嫩，比肉还抢手。或者做个虾仁豆腐抱蛋，虾仁的鲜和豆腐的嫩搭在一起，连汤汁都能拌饭吃掉。

第三名：深绿叶菜。荠菜、苋菜、菠菜这些深绿色叶菜，钙含量其实比很多人想象的高得多。秋天正是这些菜最鲜嫩的时候，买回来焯一下水去掉草酸，切成碎末拌进鸡蛋液里炒，或者加点蒜蓉快炒，颜色翠绿好看，孩子也不排斥。菠菜配虾仁一起炒，一个补铁补钙，一个高蛋白低脂肪，搭配起来刚刚好。

第四名：黑木耳。干木耳的钙含量在常见干菜里排得上号，泡发后凉拌着吃，脆脆的口感孩子挺喜欢。不过给孩子吃木耳一定要泡透、切碎，拌的时候用香油、一点点醋和生抽调味就行，别放太多调料盖住了木耳本身的鲜味。

第五名：小河虾。小河虾连壳一起吃，钙的摄入量比单纯吃虾仁高不少，而且虾肉本身是高蛋白低脂肪的好东西。秋天市场上小河虾正肥，买回来清洗干净，裹一层薄薄的淀粉，下锅炸到酥脆，撒点椒盐，孩子当零食一样抓着吃，补钙这件事不知不觉就完成了。

补钙光吃还不够，这两件事必须跟上

食材选对了，做法也对了，但还有两个关键环节不能漏。

一是维生素D得跟上。 没有维生素D帮忙，吃进去的钙很难被骨骼吸收利用。秋天日照时间慢慢变短，3到5岁孩子维生素D不足的比例能达到26.4%。除了蛋黄、三文鱼这些食物来源，趁着秋高气爽多带孩子去户外晒晒太阳，是最省钱也最管用的办法。

二是少吃“偷钙”的东西。 含糖饮料、高糖高脂的零食不光占了孩子的胃容量，还会干扰生长激素分泌，高盐饮食也会加速钙的流失。秋天水果多，可以用当季的梨、石榴、鲜枣代替甜饮料，既润燥又健康。
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http://bomwan.cn/index.php/ArTicle/details/572955642.sHtML
http://sythealthy.com/index.php/ArTicle/details/971684318.sHtML
http://gflcd.com/index.php/ArTicle/details/390416975.sHtML
http://enrolment.cn/index.php/ArTicle/details/604300760.sHtML
http://bomwan.cn/index.php/ArTicle/details/420046780.sHtML
http://sythealthy.com/index.php/ArTicle/details/127724262.sHtML
http://gflcd.com/index.php/ArTicle/details/382665624.sHtML
http://enrolment.cn/index.php/ArTicle/details/480423414.sHtML
http://bomwan.cn/index.php/ArTicle/details/933506188.sHtML
http://sythealthy.com/index.php/ArTicle/details/654141008.sHtML
http://gflcd.com/index.php/ArTicle/details/268533837.sHtML
http://enrolment.cn/index.php/ArTicle/details/619480343.sHtML
http://bomwan.cn/index.php/ArTicle/details/961787792.sHtML
http://sythealthy.com/index.php/ArTicle/details/038585770.sHtML
http://gflcd.com/index.php/ArTicle/details/014062603.sHtML
http://enrolment.cn/index.php/ArTicle/details/973024655.sHtML
http://bomwan.cn/index.php/ArTicle/details/017610881.sHtML
http://sythealthy.com/index.php/ArTicle/details/725802957.sHtML
http://gflcd.com/index.php/ArTicle/details/242024758.sHtML
http://enrolment.cn/index.php/ArTicle/details/723109260.sHtML
http://bomwan.cn/index.php/ArTicle/details/702758209.sHtML
http://sythealthy.com/index.php/ArTicle/details/729632306.sHtML
http://gflcd.com/index.php/ArTicle/details/535947146.sHtML
http://enrolment.cn/index.php/ArTicle/details/830116870.sHtML
http://bomwan.cn/index.php/ArTicle/details/097817699.sHtML
http://sythealthy.com/index.php/ArTicle/details/005736298.sHtML
http://gflcd.com/index.php/ArTicle/details/018190553.sHtML
http://enrolment.cn/index.php/ArTicle/details/012946976.sHtML
http://bomwan.cn/index.php/ArTicle/details/383292927.sHtML
http://sythealthy.com/index.php/ArTicle/details/303528724.sHtML
http://gflcd.com/index.php/ArTicle/details/915654984.sHtML
http://enrolment.cn/index.php/ArTicle/details/568753138.sHtML
http://bomwan.cn/index.php/ArTicle/details/016786597.sHtML
http://sythealthy.com/index.php/ArTicle/details/389742632.sHtML
http://gflcd.com/index.php/ArTicle/details/683417088.sHtML
http://enrolment.cn/index.php/ArTicle/details/418942854.sHtML
http://bomwan.cn/index.php/ArTicle/details/782423001.sHtML
http://sythealthy.com/index.php/ArTicle/details/464795998.sHtML
http://gflcd.com/index.php/ArTicle/details/924864696.sHtML
http://enrolment.cn/index.php/ArTicle/details/986998960.sHtML
http://bomwan.cn/index.php/ArTicle/details/478680072.sHtML
http://sythealthy.com/index.php/ArTicle/details/195844267.sHtML
http://gflcd.com/index.php/ArTicle/details/752272421.sHtML
http://enrolment.cn/index.php/ArTicle/details/796949962.sHtML
http://bomwan.cn/index.php/ArTicle/details/487810581.sHtML
http://sythealthy.com/index.php/ArTicle/details/484140777.sHtML
http://gflcd.com/index.php/ArTicle/details/163345523.sHtML
http://enrolment.cn/index.php/ArTicle/details/653272807.sHtML
http://bomwan.cn/index.php/ArTicle/details/811542964.sHtML
http://sythealthy.com/index.php/ArTicle/details/318237549.sHtML
http://gflcd.com/index.php/ArTicle/details/297751084.sHtML
http://enrolment.cn/index.php/ArTicle/details/976759599.sHtML
http://bomwan.cn/index.php/ArTicle/details/319465949.sHtML
http://sythealthy.com/index.php/ArTicle/details/721580688.sHtML
http://gflcd.com/index.php/ArTicle/details/033432169.sHtML
http://enrolment.cn/index.php/ArTicle/details/857868342.sHtML
http://bomwan.cn/index.php/ArTicle/details/367881454.sHtML
http://sythealthy.com/index.php/ArTicle/details/317229705.sHtML
http://gflcd.com/index.php/ArTicle/details/672674654.sHtML
http://enrolment.cn/index.php/ArTicle/details/894102498.sHtML
http://bomwan.cn/index.php/ArTicle/details/642682162.sHtML
http://sythealthy.com/index.php/ArTicle/details/385163909.sHtML
http://gflcd.com/index.php/ArTicle/details/226907230.sHtML
http://enrolment.cn/index.php/ArTicle/details/400101054.sHtML
http://bomwan.cn/index.php/ArTicle/details/837621068.sHtML
http://sythealthy.com/index.php/ArTicle/details/697679548.sHtML
http://gflcd.com/index.php/ArTicle/details/298773345.sHtML
http://enrolment.cn/index.php/ArTicle/details/934506533.sHtML
http://bomwan.cn/index.php/ArTicle/details/237275303.sHtML
http://sythealthy.com/index.php/ArTicle/details/835642493.sHtML
http://gflcd.com/index.php/ArTicle/details/161594910.sHtML
http://enrolment.cn/index.php/ArTicle/details/907502718.sHtML
http://bomwan.cn/index.php/ArTicle/details/265109702.sHtML
http://sythealthy.com/index.php/ArTicle/details/575293765.sHtML
http://gflcd.com/index.php/ArTicle/details/053757270.sHtML
http://enrolment.cn/index.php/ArTicle/details/768527765.sHtML
http://bomwan.cn/index.php/ArTicle/details/050409106.sHtML
http://sythealthy.com/index.php/ArTicle/details/131336105.sHtML
http://gflcd.com/index.php/ArTicle/details/291840840.sHtML
http://enrolment.cn/index.php/ArTicle/details/305904212.sHtML
http://bomwan.cn/index.php/ArTicle/details/582128434.sHtML
http://sythealthy.com/index.php/ArTicle/details/805890381.sHtML
http://gflcd.com/index.php/ArTicle/details/469209092.sHtML
http://enrolment.cn/index.php/ArTicle/details/281979802.sHtML
http://bomwan.cn/index.php/ArTicle/details/121540125.sHtML
http://sythealthy.com/index.php/ArTicle/details/223517908.sHtML
http://gflcd.com/index.php/ArTicle/details/719348204.sHtML
http://enrolment.cn/index.php/ArTicle/details/150815350.sHtML
http://bomwan.cn/index.php/ArTicle/details/461561344.sHtML
http://sythealthy.com/index.php/ArTicle/details/327531328.sHtML
http://gflcd.com/index.php/ArTicle/details/756861683.sHtML
http://enrolment.cn/index.php/ArTicle/details/430546687.sHtML
http://bomwan.cn/index.php/ArTicle/details/275392680.sHtML
http://sythealthy.com/index.php/ArTicle/details/772388295.sHtML
http://gflcd.com/index.php/ArTicle/details/329770265.sHtML

结语：

秋天这个黄金期，说长不长，说短不短。我家娃去年秋天我坚持每周换着做这几道菜，配合早睡和周末户外跑跳，一个秋天下来裤子短了一截，那种成就感比涨工资还开心。孩子长个子这件事，真不用花大价钱买什么补品，菜市场里这些家常食材用对了，比啥都管用。今晚就翻翻冰箱，看看有没有豆腐和鸡蛋，先给孩子蒸一碗牛奶鸡蛋羹吧。你家娃秋天最爱吃哪道菜？评论区聊聊，咱互相抄抄作业～
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http://bomwan.cn/index.php/ArTicle/details/541864598.sHtML
http://sythealthy.com/index.php/ArTicle/details/431937176.sHtML
http://gflcd.com/index.php/ArTicle/details/978321445.sHtML
http://enrolment.cn/index.php/ArTicle/details/312642884.sHtML
http://bomwan.cn/index.php/ArTicle/details/639420695.sHtML
http://sythealthy.com/index.php/ArTicle/details/024216147.sHtML
http://gflcd.com/index.php/ArTicle/details/481892321.sHtML
http://enrolment.cn/index.php/ArTicle/details/040165451.sHtML
http://bomwan.cn/index.php/ArTicle/details/457575368.sHtML
http://sythealthy.com/index.php/ArTicle/details/964199894.sHtML
http://gflcd.com/index.php/ArTicle/details/534069180.sHtML
http://enrolment.cn/index.php/ArTicle/details/018201945.sHtML
http://bomwan.cn/index.php/ArTicle/details/538095339.sHtML
http://sythealthy.com/index.php/ArTicle/details/733212747.sHtML
http://gflcd.com/index.php/ArTicle/details/242689125.sHtML
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http://bomwan.cn/index.php/ArTicle/details/053197947.sHtML
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http://gflcd.com/index.php/ArTicle/details/129200784.sHtML
http://enrolment.cn/index.php/ArTicle/details/132258449.sHtML
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http://bomwan.cn/index.php/ArTicle/details/242879898.sHtML
http://sythealthy.com/index.php/ArTicle/details/461787321.sHtML
http://gflcd.com/index.php/ArTicle/details/241825010.sHtML
http://enrolment.cn/index.php/ArTicle/details/634502896.sHtML
http://bomwan.cn/index.php/ArTicle/details/126792332.sHtML
http://sythealthy.com/index.php/ArTicle/details/137467241.sHtML
http://gflcd.com/index.php/ArTicle/details/640338970.sHtML
http://enrolment.cn/index.php/ArTicle/details/678443546.sHtML
http://bomwan.cn/index.php/ArTicle/details/508780510.sHtML
http://sythealthy.com/index.php/ArTicle/details/521238451.sHtML
http://gflcd.com/index.php/ArTicle/details/028648928.sHtML
http://enrolment.cn/index.php/ArTicle/details/186552629.sHtML
http://bomwan.cn/index.php/ArTicle/details/887479397.sHtML
http://sythealthy.com/index.php/ArTicle/details/116675790.sHtML
http://gflcd.com/index.php/ArTicle/details/061912773.sHtML
http://enrolment.cn/index.php/ArTicle/details/909421351.sHtML
http://bomwan.cn/index.php/ArTicle/details/479396934.sHtML
http://sythealthy.com/index.php/ArTicle/details/348547945.sHtML
http://gflcd.com/index.php/ArTicle/details/771204541.sHtML
http://enrolment.cn/index.php/ArTicle/details/611871888.sHtML
http://bomwan.cn/index.php/ArTicle/details/802397292.sHtML
http://sythealthy.com/index.php/ArTicle/details/983732165.sHtML
http://gflcd.com/index.php/ArTicle/details/919136009.sHtML
http://enrolment.cn/index.php/ArTicle/details/573131902.sHtML
http://bomwan.cn/index.php/ArTicle/details/161256276.sHtML
http://sythealthy.com/index.php/ArTicle/details/177854033.sHtML
http://gflcd.com/index.php/ArTicle/details/053432738.sHtML
http://enrolment.cn/index.php/ArTicle/details/792561221.sHtML
http://bomwan.cn/index.php/ArTicle/details/357112431.sHtML
http://sythealthy.com/index.php/ArTicle/details/476968149.sHtML
http://gflcd.com/index.php/ArTicle/details/801699949.sHtML
http://enrolment.cn/index.php/ArTicle/details/387240941.sHtML
http://bomwan.cn/index.php/ArTicle/details/368289736.sHtML
http://sythealthy.com/index.php/ArTicle/details/179066183.sHtML
http://gflcd.com/index.php/ArTicle/details/196805006.sHtML
http://enrolment.cn/index.php/ArTicle/details/593094498.sHtML
http://bomwan.cn/index.php/ArTicle/details/401758514.sHtML
http://sythealthy.com/index.php/ArTicle/details/979014883.sHtML
http://gflcd.com/index.php/ArTicle/details/123095688.sHtML
http://enrolment.cn/index.php/ArTicle/details/146513078.sHtML
http://bomwan.cn/index.php/ArTicle/details/534206268.sHtML
http://sythealthy.com/index.php/ArTicle/details/423414398.sHtML
http://gflcd.com/index.php/ArTicle/details/517292343.sHtML
http://enrolment.cn/index.php/ArTicle/details/961689462.sHtML
http://bomwan.cn/index.php/ArTicle/details/375642528.sHtML
http://sythealthy.com/index.php/ArTicle/details/537040291.sHtML
http://gflcd.com/index.php/ArTicle/details/659794004.sHtML
http://enrolment.cn/index.php/ArTicle/details/387629996.sHtML
http://bomwan.cn/index.php/ArTicle/details/848692599.sHtML
http://sythealthy.com/index.php/ArTicle/details/794180946.sHtML
http://gflcd.com/index.php/ArTicle/details/499194552.sHtML
http://enrolment.cn/index.php/ArTicle/details/838094065.sHtML
http://bomwan.cn/index.php/ArTicle/details/277627225.sHtML
http://sythealthy.com/index.php/ArTicle/details/086977895.sHtML
http://gflcd.com/index.php/ArTicle/details/023121024.sHtML
http://enrolment.cn/index.php/ArTicle/details/486002442.sHtML
http://bomwan.cn/index.php/ArTicle/details/137611943.sHtML
http://sythealthy.com/index.php/ArTicle/details/791688813.sHtML
http://gflcd.com/index.php/ArTicle/details/804316046.sHtML
http://enrolment.cn/index.php/ArTicle/details/572984447.sHtML
http://bomwan.cn/index.php/ArTicle/details/574236186.sHtML
http://sythealthy.com/index.php/ArTicle/details/012935480.sHtML
http://gflcd.com/index.php/ArTicle/details/160321272.sHtML
http://enrolment.cn/index.php/ArTicle/details/437076708.sHtML
http://bomwan.cn/index.php/ArTicle/details/395672101.sHtML
http://sythealthy.com/index.php/ArTicle/details/211687771.sHtML
http://gflcd.com/index.php/ArTicle/details/058717857.sHtML
http://enrolment.cn/index.php/ArTicle/details/519186587.sHtML
http://bomwan.cn/index.php/ArTicle/details/369738094.sHtML
http://sythealthy.com/index.php/ArTicle/details/795425911.sHtML
http://gflcd.com/index.php/ArTicle/details/982660175.sHtML
http://enrolment.cn/index.php/ArTicle/details/870985563.sHtML
http://bomwan.cn/index.php/ArTicle/details/322803815.sHtML
http://sythealthy.com/index.php/ArTicle/details/958006608.sHtML
http://gflcd.com/index.php/ArTicle/details/687363993.sHtML
http://enrolment.cn/index.php/ArTicle/details/998589789.sHtML
http://bomwan.cn/index.php/ArTicle/details/636216289.sHtML
http://sythealthy.com/index.php/ArTicle/details/587694738.sHtML
http://gflcd.com/index.php/ArTicle/details/991709672.sHtML
http://enrolment.cn/index.php/ArTicle/details/304357827.sHtML
http://bomwan.cn/index.php/ArTicle/details/961553101.sHtML
http://sythealthy.com/index.php/ArTicle/details/986020248.sHtML
http://gflcd.com/index.php/ArTicle/details/652262689.sHtML
http://enrolment.cn/index.php/ArTicle/details/470138986.sHtML
http://bomwan.cn/index.php/ArTicle/details/981638477.sHtML
http://sythealthy.com/index.php/ArTicle/details/996256637.sHtML
http://gflcd.com/index.php/ArTicle/details/975550028.sHtML
http://enrolment.cn/index.php/ArTicle/details/468199477.sHtML
http://bomwan.cn/index.php/ArTicle/details/345389155.sHtML
http://sythealthy.com/index.php/ArTicle/details/264027316.sHtML
http://gflcd.com/index.php/ArTicle/details/320018053.sHtML
http://enrolment.cn/index.php/ArTicle/details/984515154.sHtML
http://bomwan.cn/index.php/ArTicle/details/978031114.sHtML
http://sythealthy.com/index.php/ArTicle/details/284210077.sHtML
http://gflcd.com/index.php/ArTicle/details/403699295.sHtML
http://enrolment.cn/index.php/ArTicle/details/360099591.sHtML
http://bomwan.cn/index.php/ArTicle/details/734981231.sHtML
http://sythealthy.com/index.php/ArTicle/details/100512138.sHtML
http://gflcd.com/index.php/ArTicle/details/309404030.sHtML
http://enrolment.cn/index.php/ArTicle/details/867094723.sHtML
http://bomwan.cn/index.php/ArTicle/details/541990320.sHtML
http://sythealthy.com/index.php/ArTicle/details/598074001.sHtML
http://gflcd.com/index.php/ArTicle/details/000603034.sHtML
http://enrolment.cn/index.php/ArTicle/details/143299529.sHtML
http://bomwan.cn/index.php/ArTicle/details/709050693.sHtML
http://sythealthy.com/index.php/ArTicle/details/447450145.sHtML
http://gflcd.com/index.php/ArTicle/details/337782931.sHtML
http://enrolment.cn/index.php/ArTicle/details/784004254.sHtML
http://bomwan.cn/index.php/ArTicle/details/594025777.sHtML
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http://bomwan.cn/index.php/ArTicle/details/499885173.sHtML
http://sythealthy.com/index.php/ArTicle/details/016190822.sHtML
http://gflcd.com/index.php/ArTicle/details/526469525.sHtML
http://enrolment.cn/index.php/ArTicle/details/944222826.sHtML
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http://gflcd.com/index.php/ArTicle/details/191347506.sHtML
http://enrolment.cn/index.php/ArTicle/details/570627241.sHtML
http://bomwan.cn/index.php/ArTicle/details/406200041.sHtML
http://sythealthy.com/index.php/ArTicle/details/052687793.sHtML
http://gflcd.com/index.php/ArTicle/details/148933264.sHtML
http://enrolment.cn/index.php/ArTicle/details/114201134.sHtML
http://bomwan.cn/index.php/ArTicle/details/692906608.sHtML
http://sythealthy.com/index.php/ArTicle/details/698923477.sHtML
http://gflcd.com/index.php/ArTicle/details/969535808.sHtML
http://enrolment.cn/index.php/ArTicle/details/300065379.sHtML
http://bomwan.cn/index.php/ArTicle/details/332414487.sHtML
http://sythealthy.com/index.php/ArTicle/details/550171987.sHtML
http://gflcd.com/index.php/ArTicle/details/831705112.sHtML
http://enrolment.cn/index.php/ArTicle/details/483989562.sHtML
http://bomwan.cn/index.php/ArTicle/details/949231050.sHtML
http://sythealthy.com/index.php/ArTicle/details/864617740.sHtML
http://gflcd.com/index.php/ArTicle/details/003205609.sHtML
http://enrolment.cn/index.php/ArTicle/details/282710099.sHtML
http://bomwan.cn/index.php/ArTicle/details/937742159.sHtML
http://sythealthy.com/index.php/ArTicle/details/564486727.sHtML
http://gflcd.com/index.php/ArTicle/details/211339043.sHtML
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