Pilates

PILATES

HELLO FRIENDS

Today's topic of our discussion is very different and unique but applicable in our daily routine life. Very few people have knowledge about pilates so let us know about this interesting and healthy topic. 

About:

Exercise daily is very important to stay fit and healthy.  Along with this, you are also protected from the risk of many serious diseases by exercising.  

So if you want to stay fit then it is very important that you make exercise a necessary part of your life.  For this, you can make pilates a part of your routine.

 Pilates is an exercise in which speed is controlled.  There are many positions and trends in it.  

Taking long breaths and relaxing are important aspects of this.  If done properly, it brings flexibility, strength and increases tolerance.

Joseph Pilates made his debut in the US in the 1920s.  Athletes and dancers do this exercise to emerge from their injury and to maintain fitness.  

According to the news, it can be done by athletes to the common man and even pregnant women.  Classes are also run at many places to teach this exercise.  

Doing this does not cause any sweat.  This exercise should be done at short intervals for 5-10 minutes.  You can do this daily for about 45 to 90 minutes.

Pilates focus on the muscles of the abdomen, back and womb.  So it is important to tighten these issues.  

There are many conditions in which you can strengthen the muscle, and gradually it becomes more challenging, but it does not strain your body.  

Apart from going to the gym, you can also do pilates exercises at home.  But it is very important to consult the expert before starting.  

Because many times more than the capacity of the body or wrongly done workout can harm.

Benefits of doing Pilates

By doing this,

                        physical capacity can be increased and the body gets flexibility.  Mental strength can also be achieved by doing this exercise.  

In addition, Pilates also strengthens the stomach muscles and the lower back muscles.  It also provides relief in joint pain.  Your posture will also be better than doing this exercise.  

This exercise is also helpful in increasing physical awareness and control.  Apart from this, the ability to breathe also increases by doing it.  

This exercise is also effective in the prevention of musculoskeletal or gout.  Apart from strengthening the spine, this exercise also makes people more active mentally.  

By doing this exercise, stress also reduces, plus you will feel more relaxed.

 Pilates is a slow and controlling core exercise, which works better on abs.  Pilates is a body building method that strengthens the strength training of the body, especially the abdomen and breathing process in pregnant.  

Women are typically 7 percent more flexible than men in their ligaments and tendons.  And pilates have amazing exercises for flexibility.  

Pilates is very good at controlling the growing weight.  

Let us know why women should do pilates daily

Belly fat is less

 Many times, the stomach size of women is more than other parts of the body, due to which your body starts to look unformed.  

If you also want to reduce belly fat, then there is no better exercise for you than pilates exercise.  

Yes, women do many types of exercises to get flat tummy, then you can get flat tummy with pilates exercise.

relief from back pain

 Your life can get difficult due to problems of pain.  But do not worry because you can do pilates exercises to get rid of back pain.  It also makes your waist and hips issues strong.

 Reduce spasm and swelling in the feet

 Pilates is effective in relieving spasm and swelling in the legs.  Blood circulation in the body increases due to movement of the legs during Pilates.  

Pilates enhances exercise issues.  This leads to excellent circulation of blood, and cures swelling and spasm of the feet.  So you got an excuse to do pilates.

Perfect shape of hips

 How is the shape of your hips, it affects your beauty. With the help of Pilates, you can change the shape of undeveloped hips. Yes, you can feel changes in the shape of your hips in a few weeks by doing regular pilates.

 Strong and attractive issues

 If you also want to make your issues strong and attractive, then pilates exercise is a good option for this. Exercising Pilates keeps your muscles thin, and at the same time you look tall and attractive.

Body becomes flexible

 Pilates activates the limb.  Transmits energy into the body.  Pilates helps in balancing the body, it keeps the stomach issues right, provides relief from the cramping on them and keeps the body fit even in pregnancy.  

Apart from this, the body becomes more flexible due to stretch in the muscles.  By doing this, the joints of the body are also strengthened.  Pilates are beneficial in spinal problems.

 Relieve fatigue

 Pilates are amazing exercises to relieve fatigue.  It maintains the body's stamina.  

If working women have more stamina in their body then they will feel less tired and you will be able to remain active even after office.

 Everybody's dream is a dream, but it is not possible in the modern lifestyle.  

But with balance diet and exercise, you can also make your body stronger, which can make you look more attractive than before and by doing this, there is no disease or problem in your body.

Types of Pilates - 

Pilates are generally of two types. In the first, all exercises are done on the mat. The purpose of doing it on the ground is that it can make the muscles stronger and resistant so that the balance of the body remains. At the same time, muscles are strengthened by using equipment such as dumbbells in the second.

Mental health

MENTAL HEALTH

HELLO FRIENDS,

                                 Today we will discuss on mental health which plays very vital role in everyone's life.

About:

Mental health describes either the level of cognitive or emotional well-being or the absence of a mental disorder. 

To enjoy a person's life in mental health from the point of view of a positive psychology subject or pluralism.  

There may be harmony between ability and life's activities and attempts to gain psychological flexibility. 

Mental health  If the symbol of a successful adaptation to a wide range of expression of our feelings and demands.

 The World Health Organisation, defining mental health, states that it is "a condition of well-being in which a person realizes his or her abilities, can cope with the normal stresses of life, work beneficially and fruitfully."  And is able to contribute to its society. 

It has been said before that there is no single "official" definition of mental health. Cultural  Differences, subjective assessments, and competing professional theories all influence how "mental health" is defined. 

There are various types of mental health disorders, some of which are common, such as depression and anxiety disorders.  And some are not common, such as schizophrenia and bipolar disorder. 

 Most recently, the field of global mental health has emerged which is defined as' an area of ​​study, research and practice that prioritizes improving mental health and the same level of mental health in all people worldwide  Tries to achieve.

In the mid-19th century, William Sweetzer was the first to clearly define "mental health" for the first time, which can be seen as a precursor to contemporary approaches to the work of promoting positive mental health.  

Isaac Ray, who was one of the thirteen founders of the American Psychiatric Association, defined mental health as an art form. 

The work to protect the brain against incidents and influences which can its energy, disrupt or destroy the quality or development.

 An important figure for the field of "mental health" was Dorothia Dix (1808–1887), a school teacher who spent her entire life campaigning to help those who suffered from mental illness and those traumatic situations In which these people were kept. 

This was known as the "Mental Hygiene Movement". Before this movement, it was common that people affected by mental illness were 19 years old. 

The century was largely neglected, often left alone in miserable conditions and with barely enough clothing. 

Dix's efforts were so effective that the number of patients in mental health facilities increased. As a result, these patients were not well looked after, as there was a large shortage of staff in these institutions.

 In the early 20th century, Clifford Byers established the National Mental Health Committee and opened the first outpatient mental health clinic in the United States.

 The first psychiatric hospital

 Although the historical beginnings of treatment at genuine psychiatric hospitals are still a matter of controversy, evidence is accumulating that the first authentic psychiatric hospital in the Western world was established in Spain during the 15th century. 

The form describes the earliest of those hospitals, which was opened in 1410 by Father Juan Gilabert Joffre, a Mercederian ascetic and a group of concerned citizens of Valencia. The hospital is still in operation today.

Perspective

Mental health

 Mental health can be seen as a continuum where a person's mental health may have many different potential values. 

Mental health is generally seen as a positive quality, as a A person can reach increased levels of mental health, even though they do not have any diagnosable mental health status.

This definition of mental health indicates emotional health, the ability to live a full and constructive life, and the flexibility to deal with life's inevitable challenges. 

 Many therapeutic systems and self-help books are available that help mental health of healthy people Suggest a philosophy of methods and strategies to bring additional improvements in welfare. 

 Positive psychology is becoming increasingly important in mental health.

 A holistic model of mental health typically includes concepts that are based on anthropological, educational, mental, religious, and social perspectives, as well as theoretical approaches to personality, social clinical, health, and developmental psychology.

 An example of a wellness model includes a model developed by Myers, Sweeney and Wittmer. 

 It consists of five life tasks - 

• essence or spirituality
• work and rest
• friendship
• love 
• self-direction

  

twelve subtasks - 

• sense of utility
• sense of control
• realistic belief
• emotional awareness and coping
• problem solving creativity
• humour
• Emotion
• nutrition
• exercise
• self-care
• stress management
• gender identity and cultural identity

all of which are characteristic of healthy functioning and as key components of well-being. 

 These components provide a means of reacting to living conditions that promotes healthy functioning. Most of the US population is not educated on mental health. 

 Lack of mental disorder

 Mental health can also be defined as the absence of a major mental health condition (for example, in one diagnosis of the Diagnostic and Statistical Handbook of Mental Disorders) although recent evidence emerging from positive psychology Suggests that mental health is far ahead of the absence of any mental disorder or illness. 

 Intuitively, mental health refers to the health of a person's mind. 

Therefore social, cultural, physical and educational influences can affect a person's mental health. 

 Cultural and religious views

 Mental health can be socially constructed and socially defined; That is, different businesses, communities, societies and cultures have very different ways of conceptualising their nature and causes, deciding what is mentally healthy (right) and deciding which interventions are appropriate. 

Thus, different professionals will have their own different cultural and religious backgrounds and experiences, which may influence the methodology to be applied during treatment.

 Research suggests that stigma is associated with mental illness. 

In the United Kingdom, the Royal College of Psychiatrists Changing Minds (1998–2003) organized campaigns to reduce this stigma.

 Many mental health professionals have begun to understand, or have understood, the importance of competence in religious diversity and spirituality. 

 The American Psychological Association has clearly stated that religion should be respected. 

 Education in spiritual and religious matters is also required by the American Psychiatrist Association.

MENTAL HEALTH TIPS

1. Walk Straight:

 In a research, it has been proved that keeping your head high and walking upright improves mood.  Also, by tilting the shoulders, negative thoughts come inside the person.  So walk as straight as you can.

 2. Exercise:

 According to a new research, exercising at least 3 times a week reduces mental stress by 19 percent.  According to researchers, those exercising less stress, while those who are under a lot of stress are those who do not exercise at all.

3. Avoid Stressful Relationships:

 Avoid being in a relationship where your partner does not care about you.  Which disrespect you from time to time.  Because such a relationship can stress you instead of making you happy.

 4. Sleep on time:

 The person gets under stress due to lack of sleep.  Because if you do not sleep properly, your brain does not work properly.  Due to which you become a victim of stress.  Therefore, to stay away from stress, it is important that you get proper sleep.

 5. Take time out for yourself:

 People often become so busy in family, friends and work that they are unable to give themselves time.  Due to which people gradually start coming under stress.  That is why it is important that you take some time for yourself in your busy life and in that time do the work that makes you feel happy.

 6. Keep a distance from the digital device:

 People have become so much addicted to the Internet and digital devices that they have become their world.  While internet is a given boon of science, it has also become a major reason to stress people.  This fact has also been proved in many research.

 7. Do one thing at a time:

 In order to save time in a race-filled life, people often do many things at one time.  Due to focusing on many things at once, none of their work is done properly.  Which causes stress in people.  So do as much work as possible at one time and keep yourself away from stress.

Aerobics

AEROBICS

HELLO FRIENDS,

                                Today's topic of our discussion is AEROBICS which control the health and fitness of our body and balance our body.

About -

Aerobics is the best exercise to lose weight or to stay fit.  

If you consider the gym to be a bore or not interested in lifting heavy weights, then aerobics exercise is very good for you.  

Exercising aerobics daily will keep you away from heart disease as well as other diseases. 

In aerobic exercise, a trained trainer teaches exercise on a particular music.  You can also do aerobics while sitting at home.  

In this article, we are telling you about aerobics exercise, what it is, how do it and what are the benefits of doing this exercise.

Definition:

 Aerobics exercise is a type of physical activity in which you take sweat due to deep breathing and fast heart rate.  

Aerobics exercises strengthen the heart and lungs and this makes the heart system function properly.  

With the help of aerobics exercise, oxygen reaches the whole body well.  

Large groups of body muscles include the muscles of the legs, thighs, and hips.  

Aerobics exercise involves many activities such as walking, swimming, running or cycling.

Advantages of Aerobics:

1. Heart remains healthy

 Those people who have heart disease, doctors recommend them to do aerobic exercise, because exercise keeps your heart strong and healthy, so that the blood reaches your whole body properly.  

Aerobic exercise also helps to reduce blood pressure.  

Apart from this, this exercise also helps to keep your arteries clean by increasing the high cholesterol levels of high density lipoprotein (HDL) and decreasing the harmful cholesterol levels of low density (LDL).  

If you want to reduce blood pressure and cholesterol, do aerobic exercise three to four times each week at a moderate to high speed for at least 40 minutes.

2. Helps in controlling blood sugar -

 Everything you eat is converted to sugar, which can be completely burned or stored as glycogen in muscles or stored in body fat.  

If you need more glycogen for energy, your body converts the overeating diet into glycogen.  

Daily physical activities help control insulin levels and reduce blood sugar.  Also your weight does not increase.

3. Relieves the symptoms of asthma -

 Aerobic exercise reduces the severity of an asthma attack. 

 If you have asthma, you should talk to your doctor once before starting any exercise. 

The doctor will advise you to do some specific exercise or suggest some precautions during the workout.

4. Cures chronic diseases -

 If you have been having back pain for a long time, do aerobics exercises - especially less effective activities like swimming or doing aerobics in water. 

The muscles of the waist work well. 

 Exercise also helps in reducing weight, so that there is no pain in the waist going forward.

5. Sleep is good -

If you have trouble sleeping at night, start doing aerobics exercises. 

According to a study, if you exercise daily, it helps to treat Anindra. 

Exercising shortly before bed at night can cause you more difficulty sleeping, so try doing aerobics exercises at least three hours before bedtime.

6. Weight remains controlled -

You must have heard that eating the right diet and exercise helps in losing weight, but only if you do aerobics exercises, then you can still lose weight.

How To Do?

1. Rope Jumping -

 Things needed - shoes and rope.

 Benefits - Jumping rope keeps you fit and body healthy.

 Safety - Your rope should be in length.  Stand upright in the middle of the rope and place the rope handles with your armpits.  If the rope is much longer than your length then you can tie or even cut the rope.

 How long and how long to do - 20 to 25 minutes, 4 to 5 times every week.

 2. Aerobic Strength Circuit -

 Things needed - shoes and a strong chair.

 Benefits - This exercise speeds up your heart rate, keeps the heart healthy and strong and the muscles are toned.

 Safety - Do each step of this exercise carefully, as it can also hurt you.  Do not do aerobic strength circuit with high speed, this will keep your heart rate at a moderate level.  (Read more - What to do if you are hurt)

 How long and how long to do - 20 to 25 minutes, 4 to 5 times every week.

 3. Running or jogging -

 Things needed - shoes.

 Benefits - Running is an extremely effective form of aerobics exercise. It improves your heart health, burns fat and calories and keeps the mood good.

 Safety - Use a flat road for running or jogging and a place where there is a movement. Also, inform your close friend about where you are going for running or jogging.

 How long and how long to do - 25 to 30 minutes, 3 to 4 times a week.

 4. Walking -

 Things needed - shoes.

 Benefits - Daily walking reduces the risk of heart disease, obesity, sugar, high blood pressure and depression.

 Safety - Use a flat road to walk and a place where there is a walk. Use shoes that do not hurt you.

 How long and how long to do - walk 2.5 hours every week or half an hour five days a week.

 5. Swimming -

 Things needed - swimming pool, swim suit, goggles.

 Benefits - Swimming is a less effective exercise, so it is good for those who are emerging from injury or who have limited walking. It helps tone your muscles and makes them stronger.

 Safety - Never go swimming alone and if you do, do it under someone's supervision. If you are new to swimming, then first of all, learn swimming.

 How long and how long to do - Do 15 to 30 minutes 3 to 5 times a week. Keep doing the swimming time by doing it slowly.

Everyone wants a body that is perfectly fit, fit and healthy.  To stay fit and fit it is important that you keep the body in the right shape and reduce the risk of diseases.  To stay fit, you need to make some changes in your diet and daily activities.  Include lots of vegetables and fruits in your diet daily.  By adding vegetables and fruits, you will get rid of many diseases and in this way you will always be fit and fit.  In this article, we are telling you how to stay fit, ways and tips, which will prove to be very beneficial for you.

Nutrition

HELLO FRIENDS,
                                 Today we will discuss on one more important topic which is directly related to our health and fitness.

Let us know

What is nutrition:

 Energy is required for conducting biological functions in the bodies of living beings (including all living beings).  This energy is obtained from food.  

The ingestion of food (nutrients) by the living organisms (the process of transporting food to the body), digestion, absorption and whole process of disorganized and abandonment of indigestion is called nutrition.  

Essential substances are called nutrients for energy production, physical growth and repair of wear and tear.

 Types of Nutrients

 Our diet should include food that can supply the right amount of nutrients.  This type of diet is called a balanced diet.  

Every person needs 6 nutrients for energy, tissue maintenance and physical activity.  Which includes protein, vitamins, carbohydrates, fats, water and minerals. 

Let us know about these in detail:

 Protein

Protein is a very important nutrient for the nutrition of the body, which everyone should consume.  

For our body to function well, protein is very important for building muscles and for making and improving our body cells.  

Together, protein is also the source of energy of our body.  Rich sources of protein include eggs, fish, meats, and beans.  Protein provides amino acids to the body.

 Vitamin

Our body is in great need of vitamins.  If our body is unable to get any vitamin for any reason, then our body can suffer from vitamin-borne diseases.  

Vitamins are substances that help your body grow.  It strengthens your immune system and keeps you away from many diseases.  

Most of the vitamins we get from fruits and vegetables.

 Minerals

Minerals are a good nutrition.  Some important minerals or minerals are necessary for our body to function properly.  

It not only corrects metabolic activity of the body but also keeps your health good.  Its sources include fruits, vegetables, dairy products, meat and fish.

 Carbohydrate

Starch or starch in the form of carbohydrates are the major food items found in many foods.  

Potatoes, sago, rice, whole grains, pasta, bread, maize, etc., are found in sufficient amount of carbohydrates.  

By eating it, the body gets energy and it also plays an important role in digestion.

 Fat

Fat or fat is the main component of our diet and does many functions in the body.  

It is essential sources include dairy products, meat, seeds, and foods such as nuts and vegetable oils.  

Fat is digested into fatty acids, which are used as an energy source.

 Water

We also include water in nutrition.  About 60 percent of the body is made up of water.  

Drinking this sufficient H2O helps maintain fluid balance in the body, which helps transport nutrients in the body, regulates body temperature and helps digest food.  

So never let your body lack water.

   What is the usefulness of nutrition

 Nutrition is essential for any living, body actions are not possible for this.  Just as a vehicle requires fuel, our body needs nutrients.  Let us know in detail the requirement of nutrients.

 Energy Energy

 The various components of energy required to carry out various functions of the body are mainly derived from oxidation of carbohydrates and fats.

 Physical repair

 Food contributes to the growth of the body and repair of damaged organs and tissues.  Yogadan is done to carry out this work in protein, minerals, salts, vitamins etc.

 Metabolic control

 Food maintains various body parts and animals in proper condition and contributes to control metabolic activities by operating them properly.  Vitamins, minerals, salts and water play an important role in this work.

 Immunity

 Balanced food enhances immunity in the body.  Protein, mineral salts, vitamins etc. are important substances for this work.  In this way, food protects the body from diseases.

 How much nutrition is needed every day

Normally a human body needs nutrients according to its age and biological functions.  

Separate standards have been set for children, pregnant women and adults and according to these standards one should include nutritional elements in their diet.  

If we talk about Indians, then the survey of the Government of India also says that nutrition per person should be according to his age.  

The 2012 survey provides different nutritional standards for rural and urban areas.  However, we are telling you about the nutritional needs mentioned by the nutritionist (dietician).  

You can also take nutritional elements according to the needs of the body after consulting a dietitian.

 Nutrition needed every day Protein 64 grams of liquids (water, milk and other beverages) 2.5 to 3 liters of fiber 30 grams Vitamin A 900 micrograms Thymine 1.2 mg Riboplevin 1.3 mg Niacin 16 mg Vitamin B6 1.3 mg Vitamin B12 2.4 micrograms Folate 400 micrograms Vitamins  C 45 mg calcium 1000 mg iodine 150 microgram iron 8 mg magnesium 400 mg potassium 3800  Mg sodium 460-920 mg jing 14 mg

Nutrition is the specific creative metabolic activity under which food growth and repair, renewal, tissue renewal and biological functions of energy derived by food synthesis and ingestion (properties) in plants and ingestion, digestion, absorption, ingestion of food components in heterozygous animals.  

The following points are considered under nutrition-

 After digestion and absorption of food, nutrients flow into the blood, but due to some disorder, the body fibers cannot absorb them.

 The level of nutrition from the snack is not appropriate. This condition is called "under-nutrition". 

 In this type of "malnutrition", one or several nutrients do not remain in the food every day. 

 Therefore, signs of malnutrition appear in the body. Individuals with "poor nutrition" are weak and underweight, but there is no visible sign of deformity in their body.
Nutrients

 There is an essential requirement of two elements for the nutrition of the body. Fuel element and second body-building material, fibrillar and depletion supplement. 

 The fuel element is required to generate power in the body. Carbohydrates, fats and parts of protein are fuel elements. Besides providing energy, all these fuels also produce heat. 

 Heat and energy are signs of nutrition. The body parts of living organisms are worn like normal instruments, but they are also repaired simultaneously, if the material to be repaired is present in the food. 

The elements from which the body's components are formed from the age of 18 to 20, the body of those elements is replenished and the body also grows. This work is done exclusively by proteins.

 Calories are obtained from the fuel element. Although there is a special significance of vitamins and minerals in the present period, the importance of calories for nutrition is also in its place. 

The function of the fuel elements is to generate heat in the components, to keep the muscles active and to participate in the higher work of the body (such as the functions of the brain, body, endocrine, gland, kidney, etc.).

 There are some activities in the body which also occur in a relaxed and sleepy state. Some of these functions occur involuntarily, such as the production of juice in the intestines, digestion and movement in the heart rate, etc. Some functions are done voluntarily, such as inhalation etc. 

For all these works, heat and energy are released from the fuel elements, which can be measured in calories. The physical processes that occur in a calm and relaxed state are called "basal metabolism". 

 There are many ways to do this

 As physical activity increases, digestion also comes in the same proportion and heat calories also increase in the same proportion.

 There are some substances whose intake increases the rate of metabolism, but they are not natural substances of human food.  

They have an effect on metabolism and then also on nutrition. Metabolism enhancers are tea, coffee, alcohol etc. and reducing opium, hashish, moon, etc.

 There are several ways to measure the rate of metabolism. Some instruments are also made for this. 

 Some simple methods of measuring the base metabolism are also available. The surface area of ​​the body can be easily deduced from the chart of Aub and Bubois. The rate of calories according to area can also be known from another chart. 

It varies according to age and gender, which is given in the chart.

 Often half of the carbohydrate, fat and protein of the diet provides heat to the body, but neither of them can accept each other. 

Carbohydrates are digested in two forms, glucose and glycogen, in the body. Glucose is found in the blood and in the space between cells. It is found in the space between the cells of the components. 

It is used in fuel work by the cells of the components. Glycogen is stored in the liver and muscles, and from there, glucose is taken up by cells as needed. If man has to fast, then this carbohydrate is available for a short period.

 Fat can accumulate in the body under the skin in a large amount and in the abdominal membranes. The thickness of man is a sign of accumulation of fat. 

The fat part of the food is only in providing the heat required for every day, but the fat which is more than the daily work is stored in the above treasures. In the state of fasting, the treasure of carbohydrates empties in a few hours, but the treasure of fat keeps providing heat for many days in this state.

 Half of the dietary protein per day is often spent as fuel. In an emergency, when the carbohydrates and fats of the body are exhausted, the protein of the muscles dissolves and provides heat. 

It is a very interesting thing that the protein of fine ingredients is spent far behind and the protein of ordinary ingredients is spent earlier in a long time.

 As far as heat should be obtained for nutrition, it gets from these three food items from daily food and nutrition remains at the right level. 

In the fasting period, one food element after another participates in the maintenance of nutrition and as the accumulated elements are depleted, the level of nutrition falls. 

After a long fast, weakness, physical impairment and weight loss occur due to these reasons.

Structural substances: The elements of physical growth and physical structure are the creators of human size and dowdol and the main components of nutrition. 

The soft tissue of human body is made up of 75% protein. Solid mass, such as bone, is made up of calcium and phosphorus. If the structural elements continue to be given in sufficient quantity to the healthy pregnant mother, then the formation of the baby in the womb is strengthened and the foundation of the body texture is strengthened. 

Adequate amount of protein is required to be added to the diet in old life. Generally a human should get 100 grams of protein per day. 

This quantity is only to compensate for the depletion of the components. Pregnant woman and growing body should get 50% more protein.

 Protein is made up of various amino acids. Not all amino acids are found in all proteins. The human body makes some amino acids from other food elements. These are called ordinary amino acids. 

There are 10 amino acids that human body cannot make and it is necessary to get them from diet. These are called "essential amino acids".

 The essential amino acids are: 

• Lycein
• Tryptophan
• Histidine
• Phenylalanine
• Phenylalanine
• Leucine
• Isoleucine
• Thrinonine
• Threonine
• Valine

 Protein of wheat or maize alone is not suitable, but the protein made by mixing the two is somewhat good. The addition of milk makes proteins very suitable.

 Vegetarians get protein from vegetable proteins. If milk or milk products are added to it, then there is no shortage in them. 

Soybean protein has also proved to be very suitable if there is any difference between animal and vegetative proteins, so that all of the protein is absorbed almost completely, whereas the absorption of botanical proteins is not complete.

 Diet should be adequate or protein-rich, essential amino acid protein. Milk and other dairy products are essential for good nutrition. 

Egg and milk are the only things in which each ingredient has the power to grow and form. Both of these are made for the growth and development of infants. 

Egg albumin and globulin have the ability to form bird bone, flesh and body ulcers. It contains all the essential amino acids. All essential amino acids are also present from meat. Vegetables are lacking in some essential amino acids, but this deficiency can be overcome by eating a variety of vegetables. 

Protein-gluten of flour has almost all the essential amino acids, but the amount of lysin is small and a lot of flour has to be eaten to meet the daily requirement of lysine. 

Tryptophen is deficient in the corn protein of Zeene, and soybean protein lacks a very small amount of methionine. A mixture of all these provides complete amounts of amino acids.

 A male who works lightly needs a 3,000-calorie diet every day. A woman who works equally well, needs a diet of similar calories. Men who work hard need a 4,000 calorie diet.

 It is a matter to remember that the food of a 12-year-old boy is equal to that of a young man and a diet of 2,800 - 3,000 calories is good for nutrition for a girl between 14 and 18 years. 

A diet of 3,000 - 3,400 calories should be provided for the nutrition of this child.

 The ratio of different elements of daily diet is: protein 100 grams (41 calories), fat 100 grams (930 calories) and carbohydrates 400 grams (1,640 calories), total calories is about 3000.

 Apart from these, vitamins and minerals are essential for nutrition.

Mineral elements

 Salt: 

Sodium chloride increases interest in food and balances the body's water and salts.  In its absence, weakness and tiredness are known.  

Excess salt causes inflammation.  On an average, 8-10 grams are eaten daily.  It is obtained from eating salt, milk and vegetables.

 Calcium: 

0.9 to 1 gram of calcium is required daily for nutrition.  This quantity can be obtained from two and a half loaf milk.  It is also found in different quantities in vegetable, cereal and non-vegetarian food.  

For growing children, pregnant and lactating women, its quantity is about 1.5 grams per day.  In its absence bones are not formed properly and Sukhandi disease occurs.  

Lack of calcium in the diet of a pregnant and lactating woman can lead to osteomalacia (bones of ostomalecia) by calcifying the bones from the bone.

 Phosphorus: 

Its quantity seems less for nutrition.  There is no fear of deficiency of 0.88 gram phosphorus sufficient 3,000 calories for a person weighing kilograms.

 Iron:

 12 ml of iron is required per day for nutrition.  Its quantity increases during pregnancy and milking stage.  Its deficiency leads to a type of anemia.

 Iodine:

 Namely, it is suitable for nutrition.  This is very important for thyroid hormone.  This hormone deficiency causes dwarfism (cretinism) and myxidoema, a type of edema. 

If its quantity in drinking water is reduced then it appears as a distorted esophagus.

Vitamins

 Staying vitamin in the diet is necessary for nutrition.

 Diet is different in different countries and societies. Diet should be tasty, attractive to look at and well cooked, so that it does not get bored and keep interest.

 The amount of carbohydrates may vary according to the country and time. Vegetable produce is very good in hot country. Therefore, the amount of carbohydrates in the food here is special. 

In cold countries people especially eat meat and fish. In the icy extreme cold country, the food of the Eskima species is rich in animal fat. 

Appropriate carbohydrates can be found in all these foods. Nowadays, due to the ease of transportation, food can be brought from one place to another in the short term. 

In advanced countries nutrition is managed in coordination with the opinions of scientists and state governors. In every country, wealthy people buy and eat expensive nutritional items. 

The problem is to nourish the general public and poor working people and the solution to this problem depends on the state operators.

 Malformations caused by deficiency of various vitamins

 Cross - Vitamin - Chemical Name - Deformity with complete deficiency

 1 - A - Carotin - Night blindness, wrinkles on eye whitening (Xerophţĥalmia)

 2 - B1 - Thiamine or Anurine - Beri-beri

 3 - B2 - Riboflavin - Eye redness, wrinkles on the lips, mouth, tongue swelling, dermatitis

 4 - B - Pellagra preventing - Pelagra (special skin disease)

 5 - B6 - Pyridoxin - Emesis, encephalopathy and diarrhea

 6 - B12 — Cyanocobalamin - Special anemia and stenosis

 7 - Folic acid - Special anemia

 8 - C - ascorbic acid - scurvy

 9-D - Calciferol - Sukhandi, Rickets

 10 — E - Tocopherol - Decreased masculinity and femininity

 11 — P - Rutin - Bloodshed from cells

 12-K - Amphentamin - Decreased blood clotting power

 The map of nutrition of the people of India in the past is very encouraging. There was no shortage of milk, curd and butter. There was hunting in the forests. The yield of farming was also good according to the population. Everyone got proper diet and nutrition was also good. Nutritional disturbances were caused by population growth and lack of food items.

 The burden of essential nutrition is mandatory on the society and the state and through these people can get good nutrition. For example, the nutrition of a pregnant woman depends on the maternal service-house; Infant nutrition is based on Shishu-Seva-Sadan; Similarly, the nutrition of boys and girls going to school depends very much on the industry operators. The state system of the country is in charge of all these care and inspection.

 In hot countries, a type of anemia is found due to lack of protein. It is also important to take care of this. There is a deficiency of vitamins and if it is not met by dietary substances, then it can be fulfilled by the consumption of artificial vitamins. Pregnant women need 100 mg of ascorbic acid (vitamin C), which can be obtained with a glass of orange juice, or by eating 100 mg of ascorbic acid. All vitamins are required in special amounts during pregnancy. And this can be accomplished through diet or artificial vitamins. Regardless of the condition, they should get all round and balanced food daily.