will help you grow taller and healthier. You will need exercise, sleep and a healthy diet.

將幫助你長得更高更健康。你須要運動、睡眠、以及健康的飲食

Step 1. Start an exercise program that improves posture and flexibility and strengthens muscles.

第一步，開始改善體態、柔軟度和肌肉強度的運動計畫

Yoga, swimming, cycling, and running are great starter choices. Step 2. Get sleep,

瑜伽、游泳、騎單車、和跑步是非常好的入門選擇。第二步：睡覺，

an important factor in the growing process because it repairs and replenishes your body.

這是成長的重要因素，因為睡眠能強化你的身體

Kids and teenagers who are still growing need eight and a half to 11 hours of sleep a night.

兒童和發育中的青少年每夜須要8小時半到11小時的睡眠

Step 3. Provide a healthy diet that includes fruits, vegetables, and whole grains. Foods rich in vitamin D,

第三步：準備包括水果、蔬菜、和全穀類的健康飲食。含豐富維他命D的食物

such as dairy products, fish, and fortified cereals, will help build and maintain strong bones.

像是乳製品、魚、和強效的穀物，有助於骨骼的生長和保養

Step 4. Add protein to your diet to help in the growth and repair of muscles and tissues.

第四步，在飲食中增加蛋白質有助於肌肉和組織的成長與修復

Chicken, fish, eggs, tofu, and legumes are healthy choices. Add protein to at least one meal a day.

雞肉、魚、蛋、豆腐、和豆類都是有益健康的選擇。每天至少要有一餐添加蛋白質

Step 5. Avoid food and drinks that are processed or high in fat, such as

第五步，避免那些加工或高脂肪的食物，像是

margarine, soft drinks, coffee, alcohol, and concentrated sugar. Did you know?

人造奶油（又稱瑪琪琳、或乳瑪琳）、汽水、咖啡、酒類、和濃縮糖。你曉得嗎？

According to the Guinness Book of World Records, Robert Wadlow is the tallest man in medical history

根據金氏世界記錄，Robert Wadlow是醫學史上最高的人，

at 8 feet 11 inches tall.

有8呎11吋高