Requirement of protein and its best sources!
We often hear vegetarians saying “We don't eat eggs, fish, meat or chicken, how can we fulfill our protein requirements?”We are often worried about “How much protein do I need in a day”?Do You Know?Our daily diet already provides 60-70 gms of protein, which is more than what we require. However, the quality of protein and meeting requirements of all essential amino acids might be a challenge.So, what is the solution for vegetarians:Appropriate combination of cereals and pulsesIncluding nuts and seeds in the dietIncluding milk in daily dietThis is the total mantra of appropriate protein intake for fulfilling your requirement. Infact, Vegetarian foods have a protein digestibility range of 75 to 85%.How much protein do you need?For a healthy adult (Men and Women): 0.83 grams/kg/day protein is recommended.Isn’t it easy to calculate now “How much protein do you need?”Include in your diet these protein rich sources:-Pulses: Lentils, green gram, horse gram, black gram, chickpeas, kidney beans, cowpeas, soybean and green peas.-Nuts and Seeds: Almonds, Pistachios, Cashew, Walnuts, Hazelnuts, Chia seeds, pumpkin seeds, flax seeds and sesame seeds.-Milk: Milk productsIs only protein enough to build muscle mass?No, it is a myth and we see people consuming extra protein, even protein powders for building muscle mass. Actually, consuming high levels of protein, especially in the form of protein supplements is not recommended.You must know:Without adequate carbohydrates and fats in the diet, dietary protein is not utilized efficiently.Without adequate physical activity, proteins are not used for bodybuilding.So vegetarians, stop worrying about the protein intake now, your diet is complete in itself.Bust your more such myths with us.Source:- 1.https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf
Aggressive behaviour among children: Tips that can help!
Approximately 1 in every 10 children suffer from chronic aggressive behaviours. And we see this around when parents complain that “Kids these days are very aggressive and they do not listen to us”. With this aggressive behaviour, they might not just harm themselves but even their families and society.Should we be worried about their aggressive behaviour?Our relatives often say “They are small kids, they will learn as they grow”.Is it really that simple?Research shows that children with serious aggressive behaviour are more likely to become teenagers with aggression problems, suffer with mental health issues or substance use issues. Even as adults they are more likely to engage in acts of violence.So, definitely this is not that simple.How can we as parents manage an aggressive child?As a parent, first you need to:Stay calm: Let the child know that you care for him/ her and are always available to help. Do not try to solve the problem right now which led your child to this behaviour.Do not make threats: Do not give warnings about consequences that are unreasonably severe and that you yourself might not implement.Do not generalize: Do not say “You always say/ do like that”. This enforces negative behaviour.Keep your tone calm: Control your body language and tone. You should look more supportive than angry at this time.Wait for the right moment: Wait till the right time, when both of you, you and your child are calm to talk about his/ her inappropriate behaviours.If the behaviour is very regular, getting worse and difficult to control, it may require special help. Consult your family doctors who might further refer to psychologist or social worker if need be.Join hands with us and help other parents. Share in comments how you manage the aggressive behaviour of your child.Source:- 1. https://www.camh.ca/en/health-info/guides-and-publications/aggressive-behaviour-in-children-and-youth 2. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2017.01181/full
Protect Your Kids from Bullying: When and How to Step In!
Bullying can have harmful and long lasting consequences on children. Not just physical, it might affect their emotional and mental well being too.Should we leave it to the child to manage on their own?Your child has the right to be safe. Yes, it is important we make them independent but as parents we should know the right time to intervene for our child’s well being.How can you help your child?Educate your children on bullying: If your child knows beforehand what bullying actually is, he will be able to identify it more easily. Knowing is the first step.Talk frequently and openly to your children: When parents talk about bullying to their children openly, they feel more comfortable in sharing their experiences. So, talk to them not just about their studies, but also about their feelings.Encourage your child to be a support: Your child can prevent their peers from being bullied, by offering support and questioning the bully behaviors. This will happen only when they know they have your full support.Build your child’s self confidence: Enroll your child in some activity classes within the community. This enhances their self-confidence. Also they will have a group of friends with the same interests.Be a good role model: Always treat other children and adults with kindness and speak up when someone else is being mistreated because this is what your children are learning from your behavior.Be part of their online experience: Technology is what every child is using these days. Start being familiar with all the platforms that your child uses. Understand and warn your children of what risks they can face further.Educating them about bullying is the first step. So, let us together take a pledge to educate beforehand and save our children from this world of bullying.Source:- https://www.unicef.org/parenting/child-care/bullying
Cyberbullying and Mental Health: Who can help!
Today even school children are handling their personal mobile phones so that they can connect with their friends and peers and to have their social media accounts on facebook, whatsapp, instagram, etc.. But remember, more the social platforms to connect, more is the risk of being bullied. Not just school children, anyone can become a target and get bullied.What is this form of bullying called?Bullying with the use of digital technologies, is known as CYBERBULLYING. Cyberbullying intends at scaring, angering or shaming the target.How can someone bully online?By posting embarrassing photos or videos of the target on social mediaBy sending abusive or threatening messages, images or videos to the targetSending messages to others on the target’s behalf or through fake accounts.Cyberbullying can have a long lasting effect on all dimensions of healthThe target might feel upset, embarrassed, afraid or angry all the time. This affects him mentally.The target might feel ashamed or lose interest in their favorite things. This affects him emotionally.The target might always feel tired or experience stomach aches and headaches. This affects him physically.How Cyberbullying affects Mental Health?Cyberbullying has a very strong effect on one’s mental health. It leads one to:Feeling of being ashamed, nervous, anxious and insecure.Withdraw from friends and familyHave negative thoughts about own-selfFeel guilty about things he/ she did or did not doFeel lonely or overwhelmedSuffer frequent headaches, nausea or stomach achesLose motivation to do thingsAll this together can perpetuate negative feelings and thoughts which can adversely affect one's mental health and well-being.Who all can help?It is very important for the target to seek help at this time. People who can help:Parents/ closed family member of a trusted adultCounselor or sports teacher at the schoolA professional counselor on helpline numbers.First thing first, block the bully and report. Social media companies are bound to keep everyone safe.Let us together keep everybody safe.Source:- https://www.unicef.org/end-violence/how-to-stop-cyberbullying
Dengue: Symptoms, Prevention, and Treatment!
Let us here discuss different Water borne diseases that can range from being mild to even fatal.Let’s first know the symptoms, prevention and possible treatment for Dengue:Dengue is a viral infection that spreads from mosquitoes (Aedes aegypti) to humans which breeds mainly in water collections in artificial containers.Symptoms of Dengue: Severe headache, high fever (usually around 104°F), muscle and joint pain, vomiting, rashes or bruises on the skin and pain behind the eyes are some common symptoms.How to prevent Dengue: There is no vaccine for this disease. The mosquitoes that spread dengue are active during the day time. You must wear clothes that cover as much of your body as possible, use mosquito nets while sleeping during the day, use mosquito repellants (containing DEET, Picaridin or IR3535), use coils and vaporizers and use window screens at all timesCover, empty and clean the water storage containers on a weekly basis, dispose solid waste properly, do not let any stagnant water ponds or containers in the community, as mosquitoes lay eggs in stagnant water, apply appropriate insecticides to outdoor water storage containers, if any.Treatment of Dengue: Though there is no specific treatment for dengue, the focus is on symptomatic treatment only. Paracetamol is often used to control pain. Non-steroidal anti-inflammatory drugs like ibuprofen and aspirin are avoided, as they increase the risk of bleeding. Though in some severe cases, hospitalization is also needed.Source:- 1. https://www.who.int/news-room/fact-sheets/detail/dengue-and-severe-dengue
Make your skin glowing face pack with all natural ingredients!
If you also do not want to apply all chemical based products for a glowing skin. So this video is for you!Today we will share with you a secret face pack recipe for your glowing and charming skin and that too by just using natural and easily available ingredients like turmeric, multani mitti, sandalwood, saffron, etc. We will discuss how each ingredient helps in glowing skin and also the recipe of this secret face pack. Try the recipe once and you will be amazed to see the results.Benefits and amount of Natural ingredients used in the skin glowing face pack:While measuring the ingredients you can use a teaspoon. (1 teaspoon is 5 gms).Multani Mitti (15 gm): Multani mitti helps by removing blackheads and whiteheads, diminishing pores, soothing sunburns, cleansing skin, improving blood circulation, enhances complexion and gives a glowing effect to a skin.Turmeric (15 gm): Turmeric helps in blood purifying. It cures skin diseases occurring due to blood impurities. It helps to lighten the skin tone. Turmeric delays the signs of aging like wrinkles, improves skin elasticity and cures pigmentation.Sandal wood (10 gm): Sandalwood has an anti-tanning and anti-aging property.Saffron (5 gm) : It lightens the skin tone and provides fair and glowing skin.Milk powder (15 gm): Milk powder provides nourishment for dry, rough skin for the longer duration. It provides a brilliant shine to skin. It removes dark spots, pigmentation, acne etc.Rice flour (20 gm): Rice flour is useful for growth of bacteria to cool off inflamed skin surfaces.Orange peel (10 gm): Orange peel prevents the skin from free radical damage, skin hydration and oxidative stress. Also it has an instant glow property, prevents acne, wrinkles and aging.Banana peel (10 gm): Banana peel has both antifungal and antibiotic components. 9. Use dried powder form of all the ingredients. Mix them together in the exact amount and keep in an air tight container.Form a paste of it in water with optimum thickness and apply evenly on wet face with the help of the brush. Leave it for 15 minutes to dry out and remove with the help of wet sponge.Source:- https://core.ac.uk/download/pdf/335078062.pdf
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