Boy: How to develop evening eating habits

The Dhaka Times Desk Human Age: Evening is the most sensitive time. A man's age from 13 years to 19 years is considered puberty. Boy: What needs to be done to develop evening eating habits is highlighted today.

Puberty: Puberty is equally important for both boys and girls. Adolescents undergo major physical and mental changes during this period of growing up. Adolescents of this age become very emotional or arrogant. Their feelings of joy, sadness, anger and happiness are intensified at this time.

Boy: In the evening, due to hormonal changes, emotional changes also occur, mood swings or mood swings too quickly. So if they can be managed properly at this time, they will have a beautiful future as well as the nation will have a healthy and normal human population.

Foods to eat for physical and mental health during this time:

# requires proper caloric intake for proper weight and height growth. This age is the optimal time for each person to gain proper weight and height. That's why you should ensure enough calories in your daily diet. Starting from 1600 kcal to 2200 kcal daily for girls and 1800 kcal to 2600 kcal daily for boys must be consumed. This amount of calories will give them energy as well as help in height growth and weight control. However, this amount of calories must be consumed through a nutritious balanced diet. Rice-bread, eggs, fish-meat, pulses, nuts, milk, fresh vegetables and fruits should be taken as required and should also drink enough pure water.

Not only eating balanced food, but also doing physical exercise. Regular walks, sports or household chores should also be done.

# There is no substitute for fresh vegetables and fruits rich in vitamin C to boost immunity during this time. Fresh vegetables and fruits contain enough vitamin C and antioxidants to protect against all types of infections. Adolescents don't eat enough vegetables and fruits because of which their immune system is low and they are prone to various diseases. Eating green and colorful vegetables will provide you with a variety of vitamins, minerals, fiber and good antioxidants. These foods also play an effective role in preventing various diseases.

# It is during this time that adolescents must develop proper eating habits that directly affect their physical development as well as their mental development. At this time, it is recommended to take adequate amounts of vitamin A, vitamin E, omega three fatty acids and adequate amounts of iodine for the mental development of the adolescent. Because iodine deficiency can cause mental retardation, memory loss and mental retardation in teenagers. If it is deficient for a long time, it may cause goitre, complications of female childbearing etc. That is why iodine-rich foods, such as seafood, should be eaten at least 2 to 3 days a week.

# is a protein we know helps the body grow more and make antibodies, which usually double between the ages of 11 and 18. 1.0 to 1.2 grams of protein is sufficient for both. Even at this age, high quality protein i.e. first class protein and vegetable protein, milk protein should be taken. Therefore, the daily diet of teenagers should include fish, meat, eggs, milk, liver and various types of pulses, nuts, beans, chickpeas, mushrooms, beans etc.

# Adolescents require calcium and vitamin D for bone and tooth formation. Eating foods rich in calcium and vitamin D can also help reduce the risk of osteoporosis in the future. For this, milk and dairy products, nuts, eggs with yolk, thorny small fish, marine fish, green leafy vegetables must be kept in the daily diet.

# Between the ages of 11 and 19, teenagers can experience a variety of hormonal changes. For example, girls getting periods and boys growing facial hair, voice becoming serious etc.

Therefore, if you do not get proper nutrition at this time, anemia may occur, to avoid this, the body needs enough iron and folic acid to make blood. Therefore, girls should regularly consume eggs, meat, raisins, dates, pineapples, and various fruits and green vegetables such as: green vegetables, red vegetables, spinach, leafy vegetables and all types of pulses and seeds. .

# Author – Shamsun Nahar Smriti, Clinical Nutritionist & Dietician, Uttara Crescent Hospital & Diagnostic Centre, Uttara, Dhaka.

Things to do to prevent Corona virus

# stay at home all the time.
# Follow the rules and use mask when going out for emergency.
# three-layer cloth mask can be washed if desired.
# wash clothes after coming home from outside. Or hang it without shaking for at least four hours.
# Wash hands thoroughly (for at least 20 seconds) with soap or liquid before coming outside.
# plastic PPE or eyes, face, head must be washed thoroughly with detergent and dried after one use.
# Wear PPE made of cloth or clean as described.
# Use a head cap that completely covers the hair.
# Those who have sneeze cough should follow all the rules promulgated by the government. Also, wash hands as directed before and after handling food items, keys, switches, mice, remote controls, mobiles, watches, computer desks, TVs, etc. and after using the bathroom. Those who have dry hands use Moisture after washing their hands. Soap or hand liquid can be used. Why can this virus remain in the crackle (cracked part) of dry hands? Avoid using highly alkaline soaps or detergents.