在探寻长寿秘笈的征途上，我们无需雕琢、不惧挑战、不畏艰难，唯有勇往直前，方能迈向最佳生活状态。

On the journey to seek the secret to longevity, we need not to refine ourselves, fear challenges, nor dread difficulties. Only by pressing forward courageously can we move towards the best state of life.

1. 含钙的丰富的有：芝麻、黄花菜、荠菜、海带、田螺、虾皮等。

1. Foods rich in calcium include sesame seeds, daylily, mustard green, kelp, snails, and shrimp shells, etc.

2. 矮身材的青少年，除部分为疾病引起的矮身材必须由医生认真处理外，大都要靠自己努力把本人身高的生长潜力挖掘出来。怎样挖掘？简而言之，就是在医生和体育工作者的指导下，调整饮食和生活方式，坚持特殊的体育锻。

2. For teenagers with short stature, except for those whose short stature is caused by disease and must be carefully handled by doctors, most of them need to rely on their own efforts to tap into their growth potential for height. How to tap into it? In short, it is to adjust diet and lifestyle under the guidance of doctors and physical education professionals, and to persist in special physical training.

3. 身高是对人体纵向各部分的长度与比例而言，原于人体的纵向生长，受遗传因素的影响较大。男性在20～24岁、女性在19～23岁，四肢长骨和脊椎骨均已完成骨化，身高就停止增长了。

3. Height refers to the length and proportion of various longitudinal parts of the human body, originating from the human body's longitudinal growth, which is greatly influenced by genetic factors. For males, the growth of long bones in the limbs and vertebral bones is completed between the ages of 20 to 24, and for females, it is between the ages of 19 to 23. After this period, height stops growing.

4. 倍。相反，体重是秋季增加最快，9～11三个月中是全年体重增加最快的时期。春季身高增长快的主要原因是，春天太阳距离地球越来越近，因而阳光里含红外线和紫外线增多。红外线波长短，穿透力强，且含有大量的热能，能给人体皮肤均匀地加温，反射性地促使血管扩张，血流加快，给骺软骨增殖提供充足的血氧。紫外线能使人体皮肤中的一种叫做“麦角固醇”的物质变成维生素D，维生素D进入血液，能促使胃肠对钙、磷等物质的吸收，给骨细胞的生长提供更多的制骨原料。

4. On the contrary, weight increases fastest in autumn, with the months of September to November being the period with the fastest annual weight gain. The main reason for the rapid height growth in spring is that the sun gets closer to the Earth in spring, thus increasing the amount of infrared and ultraviolet rays in sunlight. Infrared rays have short wavelengths, strong penetration, and contain a large amount of heat energy, which can evenly warm the human skin and reflexively promote blood vessel dilation and faster blood flow, providing sufficient blood and oxygen for the proliferation of epiphyseal cartilage. Ultraviolet rays can convert a substance in the human skin called "ergosterol" into vitamin D. Once vitamin D enters the blood, it can promote the absorption of calcium, phosphorus, and other substances by the gastrointestinal tract, providing more raw materials for the growth of bone cells.

5. 保持身心健康，丰富文娱生活，情绪稳定，无忧无愁有利生长发育。

5. Maintaining physical and mental health, enriching cultural and recreational activities, having stable emotions, and being carefree are conducive to growth and development.

6. 这个公式基本上符合“高加高生高”，“矮配矮生矮”，“高加矮生高”的遗传法则。这个公式是根据遗传原理和欧洲人的身高增长速度推算出来的。

6. This formula basically conforms to the genetic principles of "high mixed with high produces high," "short mixed with short produces short," and "high mixed with short produces high." This formula is calculated based on the principles of genetics and the growth rate of height among Europeans.

7. 孩子的身高低於同年龄层的3百分位，则视为病理性的矮小，需要接受检查、治疗。不过，孩子长得高人一等，父母也不要高兴得太早，如果生长曲线超过同年龄层的97百分位，也可能属於异常，必须检查做确认。

7. If a child's height is below the 3rd percentile for their age group, it is considered pathologically short and requires examination and treatment. However, parents should not be too excited if their child is taller than others, as if the growth curve exceeds the 97th percentile for their age group, it may also be abnormal and a check-up for confirmation is necessary.

8. 其实除了基因会影响身材的高矮，其他相关因素也不能忽视。「假设基因决定你可以长到160公分，可是你的营养不良、运动不足，很可能就长不到这个高度，」李俊贤认为后天的努力一样很重要。

8. In fact, besides genes affecting height, other related factors cannot be ignored either. "Suppose genes determine that you can grow to 160 cm tall, but if you are malnourished and lack exercise, you may not reach this height," Li Junxian believes that efforts made after birth are equally important.

9. 出生到1周岁是孩子一生中成长最快的阶段，然后速度逐渐慢下来，一直到进入青春期，性荷尔蒙启动和生长激素交互作用，孩子的身高、体重又开始急遽增加。

9. The period from birth to one year of age is the fastest stage of growth in a child's entire life, after which the pace gradually slows down until they reach puberty, when sex hormones and growth hormones interact, leading to a sudden increase in both height and weight for the child.

10. 一般情况下，体重过轻与遗传因素有关系，同时，一些情绪容易亢奋的人，由于内分泌的影响就可以加速热量的消耗。有些人容易紧张，结果可能是漏掉一餐或者食欲不振，一次损失上千卡热量自然不在话下，这样肯定不会胖。

10. Generally speaking, underweight is often related to genetic factors, and at the same time, some people who are prone to emotional excitement can accelerate the consumption of calories due to the influence of endocrine. Some individuals are easily tense, which may result in missing a meal or loss of appetite, and losing thousands of calories in one go is not uncommon. This certainly prevents weight gain.

11. 营养是人类赖以生存，即维持正常生命、发展身体、从事活动等必不可少的物质基础，特别是人体两次生长发育的高峰期内，保证供给质优量足的营养，并使维生素和矿物质（钙、磷、锌等）平衡是非常重要的。我国城市儿童青少年比农村同龄人平均高出2～4厘米，原因之一是城市营养好于农村。仅以蛋白质为例，身高的营养特别是由蛋白质“堆起来的”。已知在人体或自然界的氨基酸约有20种，组成蛋白质的氨基酸，要靠营养来提供。食物能提供足够的8种必要的氨基酸，这就有利于加速蛋白质的合成，从而促使人体各组织器官的生长发育，特别是骨骼和骺软骨的生长发育。以赖氨酸为例，日本将六对孪生婴儿分成两组实验，第一组供给正常营养，第二组在正常营养中再加赖氨酸，实验13200小时后检查发现，第二组婴儿比第一组高17厘米，体重多1千克。对学龄儿童实验证明，每餐面包中加05克赖氨酸的实验组的身高和体重均显著超过其他学龄儿童。有的国家还在儿童青少年午餐面包中加25克黄豆粉和适量的钙、铁、维生素，半年后这些儿童青少年比吃普通饮食的儿童青少年重262千克，高09厘米，血色素高34克。原因是蛋白质不仅是人体的“建筑材料”，而且是参与人体重要生理活动的酶、激素、血红蛋白、肌纤凝蛋白以及构成人体支架的胶原蛋白的重要物质。同样，母体的营养状况也在一定程度上制约着胎儿的正常发育，如果饮食中缺乏某种营养素，将会引起胎儿的畸形。

11. Nutrition is an indispensable material foundation for human survival, that is, for maintaining normal life, developing the body, engaging in activities, etc. It is particularly important to ensure the supply of high-quality and sufficient nutrition during the two peaks of human growth and development. In China, the average height of urban children and adolescents is 2 to 4 centimeters higher than that of their rural counterparts, one of the reasons being that urban nutrition is better than rural. Taking protein as an example, height is particularly influenced by nutritional intake, especially the intake of protein. It is known that there are about 20 types of amino acids in the human body or in nature, and the amino acids that make up proteins need to be provided by nutrition. Foods can provide enough of the eight necessary amino acids, which is conducive to accelerating the synthesis of proteins, thereby promoting the growth and development of various tissues and organs in the human body, especially the growth and development of bones and epiphyseal cartilage. Taking lysine as an example, a Japanese experiment divided a set of six twin infants into two groups. The first group was provided with normal nutrition, while the second group received lysine in addition to normal nutrition. After 13,200 hours of the experiment, it was found that the infants in the second group were 17 centimeters taller and weighed 1 kilogram more than those in the first group. Experiments with school-age children have shown that the height and weight of the experimental group that added 0.5 grams of lysine to each bread meal were significantly higher than those of other school-age children. Some countries also add 2.5 grams of soybean powder and appropriate amounts of calcium, iron, and vitamins to the lunch bread for children and adolescents. After half a year, these children and adolescents weighed 2.62 kilograms more, were 0.09 centimeters taller, and had a hemoglobin level 34 grams higher than those who ate ordinary diets. The reason is that protein is not only the "building material" for the human body but also an important substance for enzymes, hormones, hemoglobin, myofibrin, and collagen that form the skeletal structure of the human body. Similarly, the nutritional status of the mother also to some extent restricts the normal development of the fetus. If a certain nutrient is lacking in the diet, it may cause malformation of the fetus.

12. 第二天，我打开帐篷时，一阵凉风吹走了我残余的睡意，天空还有些朦胧，似乎也是还没有睡醒。三岔湖也是一副刚刚醒来的模样，湖面柔柔的泛着微波。早晨的三岔湖，是清新的，又是朦胧的。

12. The next day, as I opened the tent, a cool breeze dispelled the remnants of my sleepiness. The sky was still hazy, as if it hadn't woken up yet either. Sanxia Lake also appeared just to have awakened, with its surface gently rippling with ripples. In the morning, Sanxia Lake is both fresh and hazy.

13. 选择孩子喜欢的运动为好：排球、篮球、芭蕾、伸展体操、跳绳、慢跑

13. It is better to choose sports that the child likes: volleyball, basketball, ballet, stretching exercises, skipping rope, jogging.

14. 油脂部分，可适量使用吸收利用率较佳的中链脂肪酸（MCT），以增加浓缩热量的摄取。纯的中链脂肪酸（MCT）因不含“必须脂肪酸”，需搭配一般油脂使用。建议可选用已混合必须脂肪酸的中链脂肪酸产品（例如：三多高热能），避免必须脂肪酸的缺乏。一般建议中链脂肪酸占总油脂使用量，以不超过60％为原则。

14. For the fat portion, it is advisable to use medium-chain fatty acids (MCT) with good absorption and utilization efficiency to increase the intake of concentrated calories. Pure medium-chain fatty acids (MCT) do not contain "essential fatty acids" and therefore need to be used in combination with general fats. It is recommended to choose medium-chain fatty acid products that have been mixed with essential fatty acids (such as: Tri-Poly High Calorie Energy) to avoid deficiencies of essential fatty acids. In general, it is suggested that medium-chain fatty acids should not exceed 60% of the total fat usage.

15. 任何弹跳性的运动，比如篮球，跳绳，引体向上，吊环等运动，都被无数事实证明是增高良方。10分钟跳绳可以相当于30分钟跑步，如果孩子学业太重，没有时间，每天坚持跳绳10分钟，也是很好的一种运动形式。运动还能缓解学业的压力和心情，良好的心情也是长高的其中一个因素。

15. countless examples have proven that sports with high elasticity, such as basketball, skipping rope, pull-ups, and rings, are effective for increasing height. Ten minutes of skipping rope can be equivalent to 30 minutes of running. If children have heavy academic loads and little time, persisting in skipping rope for 10 minutes every day is also a great form of exercise. Exercise can also relieve the pressure of studies and improve mood, and a good mood is one of the factors contributing to growth.

16. 女儿身高厘米 ＝父亲身高×0923＋母亲身高 ÷2

16. Daughter's height in centimeters = Father's height × 0.923 + Mother's height ÷ 2

17. 所以我们应该关爱生命，热爱生活。对身边每一件事，每一个人，都充满激情，抱以感恩的态度。上善若水，厚德载物。珍爱生命，热爱生活，用善良的心去演绎出精彩的人生，我们都会实现生命真正的价值。谢谢大家！

17. Therefore, we should cherish life and love life. Passionate about everything and everyone around us, and approach them with a grateful attitude. The highest good is like water, which carries things by its great virtue. Cherish life, love life, and live a wonderful life with a kind heart, so we can all realize the true value of life. Thank you all!

18. 热爱生活，就要爱惜粮食。俗话说，每一食，便念稼穑之艰难；每一衣，则思纺织之辛苦。爱惜粮食，是我们每一个公民理所应当的义务，并不是说你生活富裕，就可以肆无忌惮的挥霍粮食。浪费是一种可耻的行为。我国还有那么多人没有解决温饱和贫穷问题，有粮食应感觉自己幸福无比，怎能浪费粮食？减少浪费其实并不难，在日常生活中可谓是举手之劳：吃饭时不掉米粒，尽量不扔剩饭菜，不挑食等。如能做到，粮食的浪费必可大大减少。

18. To love life, one must cherish food. As the saying goes, every meal makes one think of the hard work of farming; every piece of clothing makes one think of the toil of weaving. Cherishing food is the natural obligation of every citizen, not that because you live in wealth you can be carefree and wasteful with food. Waste is a shameful act. There are still so many people in our country who have not solved the problems of food and clothing and poverty. Those who have food should feel incredibly happy; how can they waste it? Reducing waste is actually not difficult; it is as simple as a举手 in daily life: not dropping rice grains during meals, trying not to throw away leftover food, not being picky, etc. If one can do these, the waste of food can surely be greatly reduced.

19. 远离城市的喧嚣，偶尔去乡下感受一下清新的空气，这时总会有这样的体会，没有嘈杂的汽笛声，没有混沌的空气，自己仿佛置于世外桃源，前面是望不到头的绿树，两边是各种叫不出名字的野花，还有从未见过的昆虫，无忧无虑的爬着飞着。尽管寂寞常与大自然为伴，驻足于一朵沾有露珠的叶子前，一阵风擦过脸颊，连烦恼也一并吹走。不禁感叹：生活如此恬静美好。

19. Away from the hustle and bustle of the city, occasionally going to the countryside to breathe in the fresh air, there is always such an experience at this time: no loud horn sounds, no murky air, as if one is placed in a utopia of the world. Ahead are endless green trees, on both sides are various wildflowers whose names are unknown, and there are insects never seen before, crawling and flying carefree. Although loneliness often accompanies nature, standing in front of a leaf covered in dew, a breeze sweeps over the cheeks, blowing away the troubles along with it. Can't help but marvel: Life is so peaceful and beautiful.

20. 我今日演讲的题目是“我的大学生活我做主”首先我想对演讲的题目加以解释：我，来自商学院经济10本一班，大名肖—，小名叫小月，喜欢乒乓，羽毛球，听音乐，还喜欢认识新朋友。

20. The topic of my speech today is "I Decide My University Life." First, I would like to explain the title of the speech: I come from the Business School, Class 10B in the Economics Department. My full name is Xiao--, and my nickname is Xiao Yue. I like table tennis, badminton, listening to music, and I also enjoy making new friends.

21. 时间很快便流走了，在这个三岔湖，我又一次感受到了生活的美好、多彩，无论是黄昏时烤肉的温馨，还是清晨在湖边漫步的清新，或是正午放走小鱼的快乐，都是令我难忘的。

21. Time flew by quickly, and at this Sancha Lake, I once again felt the beauty and diversity of life. Whether it was the warmth of roasting meat in the dusk, the freshness of walking by the lake in the morning, or the joy of releasing the little fish at noon, all of these are unforgettable to me.

22. 虽然基因的限制让我们必须「听天命」，不过医师和营养师都认为，从饮食方面著手，再配合规律运动，是「尽人事」最有效的方法。

22. Although genetic limitations force us to "accept fate," both doctors and nutritionists believe that starting with diet and complementing it with regular exercise is the most effective way to "do our best."

23. 运动本身就能促进生长激素的分泌。它能使人熟睡，不说你也知道这样就能促进生长激素的分泌了。身体充分地运动后，食欲能够增加、晚上能够熟睡。到了早晨还能头脑清醒地自然起床，早餐吃香吃得饱饱之后以良好的姿态开始新的一天。

23. Exercise itself can promote the secretion of growth hormone. It can help you sleep soundly, and you know that this will promote the secretion of growth hormone as well. After a sufficient amount of exercise, your appetite can increase, and you can sleep soundly at night. By morning, you can wake up clear-headed and naturally, start a new day with a good appetite after a satisfying breakfast.

24. 「铁质对生长发育也很重要，」台大医院营养师翁慧玲补充说。不过根据卫生署的国民营养情况调查发现，国人女性在4岁以上普遍有缺铁情形，男性则是青春期和65岁以上老人的缺铁率较高。所以成长中的孩子应该吃些瘦肉、动物肝脏、蛋黄或是深绿色蔬菜来摄取足够的铁质。

24. "Iron is also very important for growth and development," added Wang Hui-ling, a nutritionist at Taiwan University Hospital. However, according to the National Nutrition Survey conducted by the Department of Health, it was found that women in Taiwan generally have an iron deficiency above the age of 4, and the iron deficiency rate is higher among male adolescents and elderly people over the age of 65. Therefore, growing children should consume some lean meat, animal liver, egg yolks, or dark green vegetables to obtain an adequate amount of iron.

25. 不过也有人认为，人的身高是遗传决定，营养和运动也起不了大作用。

25. However, some people believe that a person's height is determined by genetics, and nutrition and exercise do not play a significant role.

26. 一顿饭不吃死不了人，吸收营养才是关键。在饥饿时，身体对营养的吸收效率非常高。

26. Not eating a meal won't kill you, absorbing nutrition is the key. When hungry, the body's absorption efficiency of nutrients is very high.

27. 我们要注意膳食的营养平衡。孩子饮食的总原则是做到粗细粮搭配，动物性蛋白质和植物性蛋白质搭配，根据季节选用不同的蔬菜和水果，保证孩子每天获得足够的维生素和矿物质。

27. We should pay attention to the nutritional balance of our diet. The general principle of children's diet is to combine coarse and fine grains, animal proteins with plant proteins, choose different vegetables and fruits according to the season, and ensure that children receive sufficient vitamins and minerals every day.

28. 心理因素也会影响生长发育。心理因素可以说是情绪的总和，喜、怒、哀、乐、悲、恐、惊七情就是情绪的表露。情绪世界是形形色色的，客观事物给人体的感受是高兴、愉快、幸福或是忧伤、痛苦、失望，直接影响人的一切活动。突然的、强烈的、持久的情感刺激就会影响人体的脏腑、气血的活动、大脑和内分泌系统的功能。忧伤、压抑、生闷气等就容易使儿童青少年患各种疾病而影响生长发育。临床观察证明，精神受过严重刺激的儿童，不但容易患各种疾病，而且生长发育迟缓，甚至停滞，造成未老先衰。这就是不良的心理因素影响了大脑和内分泌的功能的结果。因此，给儿童青少年创造良好的心理环境，特别是家庭应在正面启发、疏导的前提下，给孩子以温暖、抚爱、关怀，使其心理上得到必要而又是正常的满足，精神充实，心情愉快，身心健康成长。

28. Psychological factors can also affect growth and development. Psychological factors can be considered as the sum of emotions, and the seven emotions of joy, anger, sadness, happiness, sorrow, fear, and surprise are the manifestations of emotions. The emotional world is diverse and colorful. The sensations of objective things on the human body can be joy, pleasure, happiness, or sadness, pain, and disappointment, which directly affect all human activities. Sudden, strong, and prolonged emotional stimulation can affect the activities of the internal organs, the flow of Qi and blood, the function of the brain, and the endocrine system. Sadness, depression, and holding grudges are more likely to lead to various diseases in children and adolescents, thus affecting their growth and development. Clinical observations have proven that children who have experienced severe emotional stress are not only more prone to various diseases but also have delayed or even停滞 growth and development, leading to premature aging. This is the result of adverse psychological factors affecting the function of the brain and the endocrine system. Therefore, it is important to create a good psychological environment for children and adolescents, especially for families, which should provide warmth, affection, and care under the premise of positive guidance and疏导. This allows children to achieve necessary and normal psychological satisfaction, be mentally fulfilled, and enjoy a cheerful mood, contributing to their healthy physical and mental growth.

29. 生命是上帝赋予的小船，而运动则是船的风帆，因为有帆，船才会前进得更远，因为有船，帆才会迎风飘扬。让我们热爱运动，健康身心，快乐相伴。让“我健康，我快乐”的口号伴随我们走过一生！

29. Life is a little boat bestowed by God, and movement is the sail of the boat. It is because of the sail that the boat can sail further, and because of the boat that the sail can flutter in the wind. Let us cherish sports, maintain a healthy body and mind, and be accompanied by happiness. May the slogan "I am healthy, I am happy" accompany us throughout our lives!

30. 强化团结协作精神，大力弘扬奥林匹克精神。“更高、更快、更强”的'奥运精神是一面旗帜，是一种追求，是一种境界，更是团队精神的最佳体现。让我们在奥运精神的感召下，快乐运动起来吧，积极的为班级贡献自己的一份力量，提高班级的凝聚力。

30. Strengthen the spirit of unity and cooperation, and vigorously promote the Olympic spirit. The "Olympic spirit" of "higher, faster, stronger" is a banner, a pursuit, a realm, and the best embodiment of team spirit. Let us be inspired by the Olympic spirit, enjoy sports, actively contribute our own strength to the class, and enhance the cohesion of the class.

31. 山药性味甘平，可补虚赢，长肌肉、润皮毛，为治消瘦、美容之妙品。乳酪可养肺润肤、养阴生津。两者合用，可健运脾胃，资助化源，故于虚瘦病人，效果甚佳。

31. Yam has a sweet and balanced taste, and it can replenish weakness, enhance muscle growth, and nourish the skin, making it an excellent product for treating emaciation and beauty. Cheese can nourish the lungs, moisturize the skin, and nourish yin and generate fluid. When used together, they can strengthen the spleen and stomach, and support the source of transformation, so they are very effective for patients with emaciation due to weakness.

32. 医师建议父母可以由两方面来评估孩子的生长情况：

32. The physician suggests that parents can assess their child's growth from two aspects:

33. 世界万物，唯有生命最为珍贵，没有生命就没有一切，失去生命，就失去自我，失去生活的权利。生命于人只有一次，生命该何时何地因何而终结，谁也无法预料。但伟人在身后留下一座丰碑，哲学家在身后留下博大深遂的思想，诗人在身后留下慑人心魄的情感，画家在身后留下瑰丽奇珍的遗产R22；R22；这都在向我们诉说着生命的真谛，是什么力量让他们变得伟大？双耳失聪却创作出世界名曲的贝多芬，轮椅上的勇士霍金，遭遇宫刑愤而作书的司马迁R22；R22；是什么力量让他们自强不息？哦，是生命，是生命那火一般的力量，让他们变得如此熠熠生辉。

33. Among all things in the world, life is the most precious. Without life, there is nothing. Losing life means losing oneself and the right to live. Life is a one-time thing for humans; no one can predict when, where, or why it should end. However, great figures leave behind a monument in their wake, philosophers leave behind profound and profound thoughts, poets leave behind soul-stirring emotions, and painters leave behind magnificent and precious legacies. All of these speak to the true essence of life, and what power makes them great? Beethoven, who created world-famous music despite being deaf, the warrior Hawking on a wheelchair, and Sima Qian, who wrote books in a fit of anger after being subjected to castration—all of these leave behind great legacies. What power drives them to keep striving? Oh, it is life, the fiery power of life that makes them shine so brightly.

34. 最好的时光，就是当下。我们要以最好的心态，状态和姿态，拥抱当下，让每一个日子都翩翩起舞，活色生香。不要为曾经的事情感到遗憾，也不必为未来的事情而焦虑不安。永远不要抱怨，永远不要发牢骚，永远不要对自己的处境嘀嘀咕咕，当下即是最好，一切都是最好的安排。

34. The best time is now. We should embrace the present with the best attitude, state, and posture, allowing each day to dance gracefully and be full of life. Do not feel regret for what has happened, nor worry unnecessarily about the future. Never complain, never grumble, never murmur about your situation. The present is the best, and everything is the best arrangement.

35. 平时多做些轻体育运动、平时饮食均衡、LJ食品不要吃、例如：油炸、膨化类、能不吃尽量别吃。（避免吃夜宵哦、）晚上学习别太迟、保证你的睡眠。学习之余多做些起跳运动。其实我能回答的也不多了、楼上的基本都讲完了。就一点：相信自己会继续长高、况且现在也不矮了！来吧、看个我找的资料：■足长身高预测法

35. Do more light sports activities in your daily life, maintain a balanced diet, and avoid LJ food, for example, fried and expanded snacks; try not to eat them if possible. (Avoid eating late-night snacks, please.) Don't study too late at night and ensure you get enough sleep. Besides studying, do more jumping exercises. In fact, there's not much more I can answer; the basic points have been covered by the person above. Just one thing: believe in your continued growth, and besides, you're not short anymore! Come on, let's check out the information I found: ■ Foot Length Height Prediction Method

36. 瘦弱男女在饮食方面，有不少都存在挑食和偏食现象。因此，应改掉这些不良习惯，增加膳食的摄入量，膳食应丰富多样。多吃碳水化合物，面食最管用，此外，高蛋白食品、蔬菜和水果一样都不能少，平日里更要口不离那些健康的零食，如花生、奶糖等，喝完啤酒再喝点果汁也是不错的主意。

36. Many slim and weak men and women have the phenomenon of being picky eaters and having a preference for certain foods in their diet. Therefore, it is necessary to break these bad habits, increase the intake of food, and make the diet varied and abundant. Carbohydrates should be consumed more, and wheat products are particularly effective. In addition, high-protein foods, vegetables, and fruits should not be overlooked. It is also important to snack on healthy snacks like peanuts and caramel candies throughout the day. Drinking a glass of juice after having a beer is also a good idea.

37. 选择经适度烹调的食物，如：蒸、炖、卤、炒、煮等，避免因油炸、煎、烤等导致食物坚硬，不易消化。

37. Choose foods that are cooked moderately, such as steamed, braised, pickled, stir-fried, or boiled, to avoid foods that are hard and difficult to digest due to frying, pan-frying, or roasting.

38. 儿童青少年时期骨骼系统生长迅猛，且骨骼里含有机物比例大，无机物比例小，骨骼脆弱、柔韧性大。儿童青少年脊柱弹性大，但肌肉、韧带力量差，固定关节力量弱。儿童青少年神经过程的特点是兴奋比抑制更占优势，大脑皮质神经细胞工作能力差，容易疲劳，但反应快、恢复快、灵活性好。儿童青少年时期，特别是青春发育突增期，身高增长迅猛，胸廓发育相对落后，心脏的发育速度赶不上身体其它部位增长的速度，供血、供氧相对不足，心血管系统的调节机能亦不稳定。鉴于儿童青少年上述特征，锻炼时应选择那些伸展幅度大、频率较高、节奏感强、持续时间短的练习，应尽量避免练那些过于紧张、持续时间长、憋气的耐力性和静力性的练习。

38. During the period of childhood and adolescence, the skeletal system grows rapidly, and the proportion of organic matter in the bones is high while the proportion of inorganic matter is low, making the bones fragile and highly flexible. The spine of children and adolescents has a high degree of elasticity, but their muscles and ligaments are weak, and the strength of fixed joints is poor. The characteristic of the nervous process in children and adolescents is that excitation is more dominant than inhibition, the working capacity of the cortical neurons in the brain is poor, making them prone to fatigue, but they have quick reactions, rapid recovery, and good flexibility. During the period of childhood and adolescence, especially during the rapid growth spurt of puberty, the increase in height is rapid, while the development of the chest cavity is relatively lagging. The growth rate of the heart does not keep up with the growth rate of other parts of the body, resulting in relative deficiencies in blood supply and oxygen supply, and the regulatory function of the cardiovascular system is also unstable. In view of the above characteristics of children and adolescents, it is recommended to choose exercises with a large range of motion, high frequency, strong rhythm, and short duration during physical training. It is best to avoid exercises that are too intense, long-lasting, and require holding one's breath, which are characterized by endurance and static strength.

39. 俗话说,“水有源、树有根”,人消瘦总有病根。找病因,除病根,是“瘦子”变胖的主要方法。据保健专家分析,消瘦原因大致有以下几方面:

39. As the saying goes, "Water has its source, trees have their roots," and a person's emaciation always has its root cause. Finding the root cause and removing it is the main method for a "slender person" to gain weight. According to health experts, the reasons for emaciation are roughly as follows:

40. 余生，努力精进，为自己修长生。

40. In the remaining years, strive to improve oneself and cultivate longevity for oneself.

41. 再讲一个故事，说是有个小朋友叫强强，他和其他小朋友一样，特别喜欢看动画片。这天，他在看动画片《圣斗士》，看到高兴时便模仿片中圣斗士威猛的动作，大叫着用头向毫无防备的妈妈撞去。结果，妈妈被强强撞得肋骨骨折，强强自己也把头撞进了脖子里，痛得哇哇大哭，头也不能动了。经医生诊断，强强上颈椎脱位骨折。类似的事我想大家平时可能也听说过不少，天津有一个13岁的学生因为沉溺于网络游戏，模仿游戏里的大侠飞天的动作，从24层楼上跳下身亡；连云港有一个9岁男童模仿《喜羊羊与灰太狼》中“灰太狼烤全羊”的情节，将同村5岁、8岁两名小伙伴，绑在树上点火烧成重伤。看，这些小朋友盲目冲动，好奇贪玩，缺乏安全意识，那是多么的危险呀！

41. Let me tell another story. There was a little boy named Qiangqiang, who, like other children, was particularly fond of watching animated cartoons. One day, while watching the cartoon "Saint Seiya," he imitated the powerful actions of the characters and, with a shout, collided his head into his unsuspecting mother's body. As a result, his mother fractured her ribs, and Qiangqiang himself collided his head into his neck, crying out in pain and unable to move his head. After a medical examination, it was diagnosed that Qiangqiang had a fracture and dislocation of the upper cervical vertebrae. Such incidents, I believe, are not uncommon in our daily lives. In Tianjin, a 13-year-old student, immersed in online games, imitated the flying action of a hero in the game and jumped from the 24th floor to his death; in Lianyungang, a 9-year-old boy, imitating the scene of "Haiyang Yang and the Big Bad Wolf" in "Pleasant Goat and Big Big Wolf," tied two fellow villagers, aged 5 and 8, to a tree and set them on fire, causing them serious injuries. Look, these children are blind and impulsive, curious and fond of playing, lacking in safety awareness. How dangerous it is!

42. 下肢骨的生长由股骨和胫骨的生长板生长而成。生长板位於骨头两端，受到脑下垂体分泌的生长激素刺激，会不断增生软骨，新生的软骨经钙化后形成硬骨，骨头因而变长、变宽。

42. The growth of the lower limb bones is caused by the growth plates on the femur and tibia. The growth plates are located at the ends of the bones and are stimulated by growth hormones secreted by the pituitary gland, which continuously produce cartilage. The newly formed cartilage is calcified to form hard bone, thereby making the bones longer and wider.

43. 许多人都希望自己身材高大些，某些女青年找对象也特别注重男子的身高。曾几何时，社会上就流传着把中等身材的男青年比喻成几等“残废”的笑话。择偶片面强调身高实属欠妥。人高有优越性，矮个也有其优势。将高与矮这两个群体相比，矮个儿比高个儿更聪明、伶俐，更健康长寿。我国医学专家对湖南、湖北、广西、贵州等省区调查发现，90岁以上老人的身高多在128～158厘米之间，体重40千克左右。美国学者马劳斯以身高173厘米为界，调查了美国各界名人和运动员，结果有11％的矮个儿比高个儿多活9岁。750名男性中，活过90岁的15人里矮个儿有13人。活过90岁且有成就的9位名人中矮个儿占8人。

43. Many people wish to be taller, and some young women pay special attention to a man's height when choosing a partner. At one time, there was a joke in society that compared young men of medium height to a few grades of "disabled." Emphasizing height as a criterion for choosing a partner is actually not appropriate. Tall people have their advantages, as do short people. Comparing the tall and short groups, short people are generally smarter, more agile, and healthier, and tend to live longer. A survey by Chinese medical experts in Hunan, Hubei, Guangxi, and Guizhou provinces found that the height of elderly people over 90 years old is mostly between 128 to 158 centimeters, with an average weight of about 40 kilograms. American scholar Malous, using a height of 173 centimeters as the dividing line, investigated famous people and athletes from all walks of life in the United States, and the results showed that 11% of the short people lived 9 years longer than the tall ones. Among 750 men, 13 of the 15 who lived over 90 years old were short. Among the 9 famous people who lived over 90 years old and had achieved something, 8 were short.

44. 正在发育中的孩子怎麼做，才有机会高人一等？

44. How can a child who is in the process of development have the chance to excel above others?

45. 测量方法：被测量者赤脚，“立正”姿势站在身高计的底板上，脚跟、骶骨部及两肩胛间紧靠身高计的立柱上。测量者站在被测量人的左右均可，将其头部调整到耳屏上缘与眼眶下缘的最低点齐平，再移动身高计的水平板至被测量人的头顶，使其松紧度适当，即可测量出身高。

45. Measurement Method: The subject is barefoot and stands in an "attention" posture on the base of the height gauge, with the heels, sacrum, and between the two scapulae pressed tightly against the vertical column of the height gauge. The measurer can stand on either side of the subject. Adjust the subject's head so that the highest point of the ear canal is level with the lowest point of the orbit below the eyes. Then, move the horizontal plate of the height gauge to the top of the subject's head, adjusting the tightness appropriately, and the height can be measured.

46. 1987~88年我国国家体委组织了中国人的骨龄评定标准研究，制订了《中国人手腕骨发育标准CHN法》。1992年被批准为中华人民共和国行业标准正式公布实施。

46. In 1987-1988, the State General Administration of Sports of China organized the research on the bone age assessment criteria for Chinese people, and formulated the "Chinese wrist bone development standard CHN method". It was officially approved and implemented as a national industry standard of the People's Republic of China in 1992.

47. 先天性心脏、肾脏、肺及肝等疾病、骨骼疾病、内分泌及代谢疾病、染色体异常如透纳氏症候群（Turnur syndrome）等均会影响正常的生长发育。

47. Congenital diseases of the heart, kidneys, lungs, and liver, skeletal diseases, endocrine and metabolic diseases, and chromosomal abnormalities such as Turner's syndrome can all affect normal growth and development.

48. 她就是海伦格勒，正是这么一个幽闭在盲聋哑世界里的人，竟然毕业于哈佛大学德克利夫学院；并用生命的全部力量处处奔走，建起了一家家慈善机构，为残疾人造福，被美国《时代周刊》评选为20世纪美国十大英雄偶像。她的《假如给我三天光明》给了多少人无限的感动，给了多少人继续活下去的勇气。

48. She is Helen Keller, a person who was confined to a world of blindness, deafness, and muteness, yet she graduated from the Radcliffe College at Harvard University; with all her life's strength, she traveled everywhere, establishing one charitable institution after another, benefiting the disabled, and was selected by Time magazine as one of the top ten heroes and icons of the United States in the 20th century. Her book "The Story of My Life" has brought infinite emotion to so many people and given so many the courage to continue living.

49. 5保持心情愉快，布置良好的进餐环境，集中精神用餐。

49. 5 Keep a cheerful mood, create a pleasant dining environment, and focus on your meal.

50. 在诸多影响身高的后天因素中，最积极而又有效的因素莫过于体育运动。影响儿童青少年体格发育的是肌肉衰弱。多运动是儿童和少年长高的生理需要。因而体育运动是儿童青少年健康成长的一个重要推动力。国内外大量调查资料都证明，坚持运动的儿童青少年与不运动或缺少运动的同龄儿童青少年相比，胸围、肺活量、握力分别增加5～8厘米，500～1500毫升、46～57千克，坚持锻炼有助于儿童青少年的生长发育。以辽宁一所小学的调查资料，经常参加学校或少体校训练的学生与一般学生相比，身高平均高出4厘米，体重多2千克，肺活量大200毫升。原苏联极北地带儿童，在没有日光的极夜，活动积极性低落，个子虽高，骨架也不小，但体力差、耐力弱，和同龄的南方儿童比较，握力少8千克，跳远成绩差9厘米，跳高成绩少3厘米。这些都证明，体育运动不但能促使长高，而且还影响身体机能的改善与运动能力的提高。

50. Among the many factors that influence height after birth, the most positive and effective factor is undoubtedly physical exercise. Muscle weakness affects the physical development of children and adolescents. Regular physical activity is a physiological need for children and teenagers to grow taller. Therefore, sports are an important driving force for the healthy growth of children and adolescents. A large number of domestic and international survey data have proven that compared with their peers who do not engage in physical activity or have insufficient physical activity, children and adolescents who persist in physical exercise have an increase in chest circumference of 5 to 8 centimeters, lung capacity of 500 to 1500 milliliters, and grip strength of 46 to 57 kilograms. Persistent exercise contributes to the growth and development of children and adolescents. According to survey data from a primary school in Liaoning Province, students who regularly participate in school or sports school training are, on average, 4 centimeters taller and weigh 2 kilograms more than general students, and have a lung capacity of 200 milliliters larger. In the extreme northern regions of the former Soviet Union, children during the polar night without sunlight have a low level of activity. Although they are tall, their skeletons are not small, but they have poor physical strength and endurance. Compared with southern children of the same age, they have a grip strength that is 8 kilograms less, a long jump performance that is 9 centimeters worse, and a high jump performance that is 3 centimeters lower. All of this proves that physical exercise not only promotes growth but also influences the improvement of physical functions and the enhancement of athletic abilities.

51. 一日之内的身高变化还是评定生理负荷大小和疲劳程度的重要方法之一。就某一个体而言，早晨起床时最高，晚上睡觉前最矮。身高的这种变化与职业特征有着直接的关系，那些肩担、背扛的重体力劳动者和运动员，尤其是举重运动员，一日之内的身高变化更为明显，早晨起床时要比晚上睡觉前高出2～5厘米。这种变化的主要原因有两方面：一是脊柱椎间盘被压缩。椎间盘是软骨组织，中间有带弹性的髓核具有缓冲作用，使脊柱有一定的伸展活动能力。由于脊柱承受负荷致使椎间的软骨弹性暂时“减弱”而使脊柱缩短。二是维持人体脊柱正常生理弯曲的颈、背、胸部的肌肉一天承受负荷而逐渐疲劳，脊柱的支撑力减小，弯曲度增大，随之身高亦相应降低。脊柱这一生理增减，仅是一日之内的变化，经过一夜睡眠，肌肉得到充分休息，疲劳消除后，身高也随之恢复。

51. The change in height within a day is still one of the important methods to evaluate the size of physiological load and the degree of fatigue. For an individual, the height is the highest when they wake up in the morning and the lowest before going to sleep at night. This change in height is directly related to occupational characteristics. Those who engage in heavy physical labor, such as those who carry loads on their shoulders or back, and athletes, especially weightlifters, show a more obvious change in height within a day, with a difference of 2 to 5 centimeters higher in the morning when waking up than in the evening before going to sleep. The main reasons for this change are twofold: first, the intervertebral discs of the spine are compressed. Intervertebral discs are cartilage tissue with a nucleus pulposus in the middle, which has a shock-absorbing effect, giving the spine a certain degree of flexibility. Due to the load on the spine, the elasticity of the cartilage between the vertebrae temporarily "weakened," causing the spine to shorten. Second, the muscles in the neck, back, and chest that maintain the normal physiological curvature of the human spine are subjected to load throughout the day and gradually become fatigued. The support force of the spine decreases, the curvature increases, and as a result, the height also decreases accordingly. This physiological increase and decrease in the spine is only a change within a day. After a night's sleep, when the muscles are fully rested and fatigue is eliminated, the height also recovers.

52. 不过，事实也有例外。任职建筑公司的杨先生身高仅160多公分，太太的个头也不高，不过两个儿子却都打破遗传限制，一个身高超过180公分，另一个也有170多公分，朋友都戏称这是杨家夫妇「基因突变」的杰作。

52. However, there are exceptions to the facts. Mr. Yang, who works for a construction company, is only around 160 cm tall, and his wife is not tall either. But their two sons have both broken the genetic limits, with one exceeding 180 cm in height and the other over 170 cm. Friends joke that this is the "genetic mutation" masterpiece of the Yang couple.

53. 影响身高的因素很多，如遗传、营养、体育运动、环境、生活习惯、种族、内分泌、性成熟早晚（初潮年龄18岁比11岁者平均高出5厘米）、远近亲婚配、医学进步等等。

53. There are many factors that can influence height, such as genetics, nutrition, physical exercise, environment, lifestyle, race, endocrine system, the timing of sexual maturation (on average, those who start menstruation at 18 years old are 5 centimeters taller than those who start at 11 years old), marriage between close or distant relatives, medical progress, and so on.

54. 合理调节饮食，不偏食，不暴饮暴食，既要保证充足的营养，又要适当节制。不抽烟，不饮酒；

54. Reasonably regulate the diet, do not have a one-sided diet, do not overeat; both to ensure adequate nutrition and to appropriately restrict. Do not smoke, do not drink alcohol.

55. 对于那些长期坐办公室的瘦人来说，每天应抽出一定的时间来锻炼，这不仅有利于改善食欲，也能使肌肉强壮、体魄健美。人体的肌肉是“用进废退”，如果长期得不到锻炼，肌肉纤维就会相对萎缩，变得薄弱无力，人也就显得瘦弱。

55. For those slim individuals who work in offices for long hours, it is essential to allocate some time for exercise every day. This not only helps improve appetite but also strengthens muscles and maintains a healthy physique. The human body's muscles "use it or lose it"; if they are not exercised regularly, the muscle fibers will gradually atrophy and become weak and无力, making the person appear thin and frail.

56. 一草一叶，一花一木，都承载着大自然赋予的顽强生命，它们栉风沐雨，努力生长，用自己最好姿态来装点世界。瞿先生曾说过：“本来，生命只有一次，对于谁都是宝贵的。”确实，生命对于我们每一个人都是短暂并且宝贵的，我们没有资格轻视，更没有资格让它白白流逝。生命只有一次，无论是自己还是他人，无论是人类还是花草，都值得我们重视和关爱。鲁迅说过：“既是生物，第一要紧的自然是生命。因为生物之所以为生物，全在有这生命，否则失去了生物的意义”。生命给了我们美好的一切，让我们感受阳光，感受雨水，感受大地，感受天空，感受春暖花开，感受人间温情面对这些美好，我们就应明白自己该有多幸运，珍惜生命该有多重要。无论在生活中遭遇了什么，都不该轻言放弃，要相信每一个生命都会发出耀眼的光芒。

56. Every blade of grass, every leaf, every flower, and every tree carries the tenacity of life bestowed by nature. They withstand the wind and rain, strive to grow, and adorn the world with their best form. Mr. Qu once said, "After all, life is only once, and it is precious to everyone." Indeed, life is short and precious to each and every one of us; we do not have the资格 to belittle it, let alone let it pass by in vain. Life is a one-time thing, whether it is for oneself or others, whether it is for humans or for plants and flowers, it deserves our attention and care. Lu Xun once said, "As living beings, the most important thing is life. It is because of this life that living beings are living beings; otherwise, they lose their significance as living beings." Life has given us everything beautiful, allowing us to feel the sunshine, the rain, the earth, the sky, the warmth of spring flowers, and the warmth of human kindness. In the face of these beauties, we should understand how lucky we are and how important it is to cherish life. No matter what we encounter in life, we should not give up easily, and we should believe that every life will emit a dazzling light.

57. 维生素D是另一个令骨头强健的营养素，除了可以由牛奶和鲑鱼、鲔鱼等鱼类中获得外，每天晒10～15分钟太阳，人体便可以自行制造维生素D。

57. Vitamin D is another nutrient that strengthens bones. Apart from being obtained from milk and fish such as salmon and mackerel, the human body can produce vitamin D naturally by exposing oneself to the sun for 10 to 15 minutes each day.

58. 运动传递健康，健康成就快乐！有时，运动也是一剂良药，能让你释放学习生活的压力，锻炼人生的耐力，成就淡泊明志的人生态度，成就辉煌的人生！我们是祖国的希望，我们是未来的接班人，我们有责任，也有义务从各个方面锻炼自己，提升自我的人生。

58. Exercise brings health, and health leads to happiness! Sometimes, exercise is also a good medicine, which can help you release the pressure from study and life, train the endurance of life, achieve a life attitude of detachment and clear purpose, and accomplish a splendid life! We are the hope of the motherland, we are the successors of the future, and we have the responsibility and obligation to exercise ourselves from all aspects and enhance our life's quality.

59. 普通家庭没有身高计可用小卷尺拉直固定在门上，用书代替身高计的水平板，按操作方法测量，同样可以准确地测出身高。

59. In a normal household, if there is no height ruler available, a small measuring tape can be straightened and fixed to the door. Using a book as a substitute for the level plate of a height ruler, the height can be measured according to the operating method, which can also accurately determine the height.

60. 在儿童少年青春发育过程中，何时身高长得最快呢研究证实，绝大多数中国汉族儿童的身高突增高峰为女童12岁左右、男童14岁左右；90％以上女童身高增长最快的年龄在11～13岁之间，男童为13～15岁之间。为了让孩子长得高一些，家长尤其应注意孩子在生长快速期的营养、运动等问题。

60. During the adolescent growth and development period of children and adolescents, when is the fastest growth in height? Studies have confirmed that the peak of height growth for the majority of Chinese Han children occurs around the age of 12 for girls and around the age of 14 for boys; over 90% of girls experience the fastest growth in height between the ages of 11 to 13, while for boys, it is between the ages of 13 to 15. To ensure that children grow taller, parents should particularly pay attention to their nutrition and exercise during the rapid growth period.

61. “爱心汇甘泉，真情暖心田。”同学们，珍爱生命，热爱生活，让我们切实行动起来吧，为我们的清河实小的明天努力奋斗吧！

61. "Love flows as sweet as spring water, and sincerity warms the heart." Fellow students, cherish life, love life, and let us take concrete action together. Let's strive hard for the bright future of our Qinghe实验小学!