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Health-and-Nutrition/C2/Importance-of-Folate/Kannada

2024-03-04T03:23:01Z

Misbah:

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| <center>Time</center>
|<center>Narration</center>

|-
| 00:00
| ಫೋಲೇಟ್ನ ಪ್ರಾಮುಖ್ಯತೆಯ ಕುರಿತು ಸ್ಪೋಕನ್ ಟ್ಯುಟೋರಿಯಲ್ ಗೆ ಸುಸ್ವಾಗತ.

|-
| 00:05
| ಈ ಟ್ಯುಟೋರಿಯಲ್ ನಲ್ಲಿ ನಾವು ಇವುಗಳ ಬಗ್ಗೆ ಕಲಿಯುತ್ತೇವೆ:

|-
| 00:09
| ದೇಹದಲ್ಲಿ ಫೋಲೇಟ್ ಪಾತ್ರ.

|-
| 00:12
| ಫೋಲೇಟ್ ನ ಕೊರತೆಯ ಪರಿಣಾಮಗಳು.

|-
| 00:15
| ವಿವಿಧ ವಯೋಮಾನದವರಿಗೆ ಫೋಲೇಟ್ನ ಅವಶ್ಯಕತೆಗಳು.
|-
| 00:20
| ''ವಿಟಮಿನ್ ಬಿ 9'' ಒಂದು ಪ್ರಮುಖ ನೀರಿನಲ್ಲಿ ಕರಗಬಲ್ಲ ''ಬಿ ವಿಟಮಿನ್'' ಆಗಿದೆ.
|-
| 00:25
| ಇದು ಎರಡು ರೂಪಗಳನ್ನು ಹೊಂದಿದೆ: ''ಫೋಲೇಟ್'' ಮತ್ತು ''ಫೋಲಿಕ್ ಆಮ್ಲ''.

|-
| 00:30
| ಫೋಲೇಟ್ ಇದು ನೈಸರ್ಗಿಕ ರೂಪವಾಗಿದೆ ಮತ್ತು ಆಹಾರಗಳಲ್ಲಿ ನೈಸರ್ಗಿಕವಾಗಿ ಕಂಡುಬರುತ್ತದೆ.
|-
| 00:35
| ಫೋಲೇಟ್ ನಮ್ಮ ಕರುಳಿನಲ್ಲಿರುವ ಬ್ಯಾಕ್ಟೀರಿಯಾದಿಂದಲೂ ಉತ್ಪತ್ತಿಯಾಗುತ್ತದೆ.

|-
| 00:41
| ಆದರೆ, ಫೋಲಿಕ್ ಆಮ್ಲ ಎಂಬುದು ಸಂಶ್ಲೇಷಿತ ರೂಪವಾಗಿದೆ.

|-
| 00:45
| ಇದು ರಾಸಾಯನಿಕವಾಗಿ ಪುಷ್ಟೀಕರಿಸಿದ ಆಹಾರಗಳು ಅಥವಾ ಪೂರಕಗಳಲ್ಲಿ ಕಂಡುಬರುತ್ತದೆ.

|-
| 00:51
| ಫೋಲಿಕ್ ಆಮ್ಲಕ್ಕೆ ಹೋಲಿಸಿದರೆ ಫೋಲೇಟ್ ನಮ್ಮ ದೇಹದಲ್ಲಿ ಸುಲಭವಾಗಿ ಹೀರಲ್ಪಡುತ್ತದೆ.
|-
| 00:58
| ನಾವು ಈಗ ನಮ್ಮ ದೇಹದಲ್ಲಿ ಫೋಲೇಟ್ ಪಾತ್ರವನ್ನು ಮತ್ತು

|-
| 01:02
| ಅದರ ಕೊರತೆಯ ಪರಿಣಾಮವನ್ನು ನೋಡುತ್ತೇವೆ.

|-
| 01:05
| ನಮ್ಮ ದೇಹದ ವಿವಿಧ ಕಾರ್ಯಗಳಿಗೆ ಫೋಲೇಟ್ ಅವಶ್ಯಕ.
|-
| 01:09
| ಹೊಸ ಕೋಶಗಳ ಬೆಳವಣಿಗೆ, ದುರಸ್ತಿ, ವಿಭಜನೆ ಮತ್ತು ಉತ್ಪಾದನೆಗೆ ನಮ್ಮ ದೇಹಕ್ಕೆ ಇದು ಅಗತ್ಯವಾಗಿರುತ್ತದೆ.
|-
| 01:18
| '''homocysteine''' ಮಟ್ಟವನ್ನು ಕಡಿಮೆ ಮಾಡಲು ಫೋಲೇಟ್' 'ಸಹಾಯ ಮಾಡುತ್ತದೆ.
|-
| 01:23
| ಹೋಮೋಸಿಸ್ಟೈನ್ ಪ್ರೋಟೀನ್ ತಯಾರಿಸಲು ಬಳಸುವ ಒಂದು ರೀತಿಯ ಅಮೈನೊ ಆಮ್ಲವಾಗಿದೆ.

|-
| 01:29
| ಹೆಚ್ಚಿನ ಹೋಮೋಸಿಸ್ಟೈನ್ ಮಟ್ಟಗಳು ಅರಿವಿನ ಕಾರ್ಯವನ್ನು ಕುಂಠಿತಗೊಳಿಸುತ್ತದೆ.

|-
| 01:34
| ಇದು ಹೃದಯದ ರಕ್ತನಾಳಗಳನ್ನು ಸಹ ಹಾನಿಗೊಳಿಸುತ್ತದೆ.

|-
| 01:39
| ಇದು ಹೃದ್ರೋಗಗಳ ಅಪಾಯವನ್ನು ಹೆಚ್ಚಿಸುತ್ತದೆ.

|-
| 01:43
| ಹೀಗಾಗಿ, ಹೃದಯ ಮತ್ತು ಅರಿವಿನ ಕಾರ್ಯವನ್ನು ಕಾಪಾಡಿಕೊಳ್ಳಲು ಫೋಲೇಟ್ ಸಹಾಯ ಮಾಡುತ್ತದೆ.

|-
| 01:48
| ಆರೋಗ್ಯಕರ ಗರ್ಭಧಾರಣೆಗೆ,

|-
| 01:51
| ಮತ್ತು ನ್ಯೂರಲ್ ಟ್ಯೂಬ್ ಮುಚ್ಚಲು ಸಹ ಇದು ಅಗತ್ಯವಾಗಿರುತ್ತದೆ.

|-
| 01:55
| ಮಗುವಿನ ಮೆದುಳು ಮತ್ತು ಬೆನ್ನುಹುರಿಗೆ, ನ್ಯೂರಲ್ ಟ್ಯೂಬ್ ಬೆಳೆಯುತ್ತದೆ.

|-
| 02:01
| ನ್ಯೂರಲ್ ಟ್ಯೂಬ್ ಗಳನ್ನು ಮುಚ್ಚುವಲ್ಲಿ ವಿಫಲವಾದರೆ, ಅದು ನ್ಯೂರಲ್ ಟ್ಯೂಬ್ ದೋಷಗಳಿಗೆ ಕಾರಣವಾಗಬಹುದು.
|-
| 02:07
| ನ್ಯೂರಲ್ ಟ್ಯೂಬ್ ದೋಷಗಳು ಮೆದುಳು ಮತ್ತು ಬೆನ್ನುಹುರಿಯ ಜನ್ಮ ದೋಷಗಳಾಗಿವೆ.

|-
| 02:13
| ಎರಡು ಸಾಮಾನ್ಯ ನ್ಯೂರಲ್ ಟ್ಯೂಬ್ ದೋಷಗಳು ಎಂದರೆ '''anencephaly''' ಮತ್ತು '''spina bifida''' ಆಗಿವೆ.
|-
| 02:20
| '''anencephaly''' '' ಯಲ್ಲಿ, ಮಗುವಿನ ಮೆದುಳು ಮತ್ತು ತಲೆಬುರುಡೆಯ ಭಾಗಗಳು ಸರಿಯಾಗಿ ರೂಪುಗೊಳ್ಳುವುದಿಲ್ಲ.
|-
| 02:27
| '''spina bifida'''ದಲ್ಲಿ, ಮಗುವಿನ ಬೆನ್ನುಮೂಳೆಯು ಸರಿಯಾಗಿ ಬೆಳವಣಿಗೆಯಾಗುವುದಿಲ್ಲ.
|-
| 02:33
| ಹೀಗಾಗಿ, ಮಗುವಿಗೆ ದೈಹಿಕ ವಿಕಲಾಂಗತೆ ಉಂಟಾಗುತ್ತದೆ.
|-
| 02:38
| ಅದರ ಕಾಲುಗಳ ಸ್ನಾಯು ದೌರ್ಬಲ್ಯ ಮತ್ತು ಪಾರ್ಶ್ವವಾಯು ಉಂಟಾಗಬಹುದು.

|-
| 02:43
| ಬಾಗಿದ ಬೆನ್ನು ಮತ್ತು ಮೂತ್ರಕೋಶ ನಿಯಂತ್ರಣದ ನಷ್ಟವು ಇತರ ಲಕ್ಷಣಗಳಾಗಿವೆ.
|-
| 02:49
| ತಿನ್ನುವುದು ಮತ್ತು ನುಂಗಲು ತೊಂದರೆ ಕೂಡ ಸಾಮಾನ್ಯವಾಗಿದೆ.
|-
| 02:55
| ಕಲಿಯಲು ಮತ್ತು ಗಮನ ಕೊಡಲು ಅವರಿಗೆ ಕಷ್ಟವಾಗಬಹುದು.
|-
| 03:00
| ಗರ್ಭಧಾರಣೆಯ 28 ದಿನಗಳಲ್ಲಿ ನ್ಯೂರಲ್ ಟ್ಯೂಬ್ ಮುಚ್ಚುವಿಕೆ ನಡೆಯುತ್ತದೆ.

|-
| 03:06
| ಈ ಸಮಯದವರೆಗೆ, ಮಹಿಳೆ ಗರ್ಭಿಣಿ ಎಂದು ಸಹ ತಿಳಿದಿಲ್ಲದಿರಬಹುದು.

|-
| 03:12
| ಅವಳು ತಿಳಿದಿರುವ ಹೊತ್ತಿಗೆ, ಈ ದೋಷಗಳನ್ನು ತಡೆಯಲು ತಡವಾಗಿರಬಹುದು.
|-
| 03:18
| ಎಲ್ಲಾ ಮಹಿಳೆಯರು, ವಿಶೇಷವಾಗಿ ಸಂತಾನೋತ್ಪತ್ತಿ ವಯಸ್ಸಿನವರು ಸಾಕಷ್ಟು ಫೋಲೇಟ್ ಸಮೃದ್ಧ ಆಹಾರವನ್ನು ತೆಗೆದುಕೊಳ್ಳಬೇಕು.
|-
| 03:25
| ಫೋಲೇಟ್ ಜೊತೆಗೆ, ನ್ಯೂರಾಲ್ ಟ್ಯೂಬ್ ದೋಷಗಳನ್ನು ತಡೆಗಟ್ಟಲು ಇತರ ಪೋಷಕಾಂಶಗಳು ಮುಖ್ಯವಾಗಿವೆ.

|-
| 03:32
| ಉದಾಹರಣೆಗೆ: ವಿಟಮಿನ್ ಬಿ 12 ಮತ್ತು ಕೋಲೀನ್.

|-
| 03:39
| ಗರ್ಭಾವಸ್ಥೆಯಲ್ಲಿ, ಫೋಲೇಟ್ ನ ಅವಶ್ಯಕತೆಗಳು ಹೆಚ್ಚಾಗುತ್ತವೆ.
|-
| 03:45
| ಈ ಸಮಯದಲ್ಲಿ ಅಸಮರ್ಪಕ ಸೇವನೆಯು ಫೋಲೇಟ್ ಕೊರತೆಗೆ ಕಾರಣವಾಗಬಹುದು.

|-
| 03:51
| ದೇಹವು ಫೋಲೇಟ್ ಅನ್ನು ಸರಿಯಾಗಿ ಹೀರಿಕೊಳ್ಳದೇ ಇರುವದರಿಂದ ಕೊರತೆ ಉಂಟಾಗುತ್ತದೆ.
|-
| 03:58
| ಅಧಿಕ ಆಲ್ಕೊಹಾಲ್ ಸೇವನೆಯು ಕೂಡಾ ಇದಕ್ಕೆ ಕಾರಣ.
|-
| 04:03
| ವಿಟಮಿನ್ ಬಿ 12 ಕೊರತೆಯು ಪರೋಕ್ಷವಾಗಿ ಫೋಲೇಟ್ ಕೊರತೆಗೆ ಕಾರಣವಾಗಬಹುದು.

|-
| 04:09
| ನಮ್ಮ ದೇಹದಲ್ಲಿ ಫೋಲೇಟ್ ಇದ್ದರೂ, ಅದರ ಕಾರ್ಯವನ್ನು ನಿರ್ವಹಿಸಲು ಸಾಧ್ಯವಾಗುವುದಿಲ್ಲ.

|-
| 04:16
| ಏಕೆಂದರೆ ಫೋಲೇಟ್ ಅನ್ನು ಅದರ ಸಕ್ರಿಯ ರೂಪಕ್ಕೆ ಪರಿವರ್ತಿಸಲು ವಿಟಮಿನ್ ಬಿ 12 ನ ಅಗತ್ಯವಿದೆ.

|-
| 04:24
| ಆದ್ದರಿಂದ, ವಿಟಮಿನ್ ಬಿ 12 ಜೊತೆಗೆ, ಸಾಕಷ್ಟು ಫೋಲೇಟ್ ನ ಸೇವನೆ ಮುಖ್ಯವಾಗಿದೆ.

|-
| 04:31
| ಮೊಟ್ಟೆ, ಕೋಳಿ, ಮಾಂಸ ಮತ್ತು ಹಾಲಿನ ಉತ್ಪನ್ನಗಳು ವಿಟಮಿನ್ ಬಿ 12 ನ ಉತ್ತಮ ಮೂಲಗಳಾಗಿವೆ.
|-
| 04:39
| ಚಿಪ್ಪುಮೀನು, ಯಕೃತ್ತು, ಹೃದಯ, ಮೂತ್ರಪಿಂಡಗಳು, ಮೆದುಳು ಇತರ ಉದಾಹರಣೆಗಳಾಗಿವೆ.

|-
| 04:47
| ಜೆನೆಟಿಕ್ ರಕ್ತಹೀನತೆ ಹೊಂದಿರುವ ವ್ಯಕ್ತಿಗಳು ಫೋಲೇಟ್ ನ ಕೊರತೆಯ ಅಪಾಯವನ್ನು ಹೊಂದಿರುತ್ತಾರೆ.
|-
| 04:54
| ಆನುವಂಶಿಕ ರಕ್ತಹೀನತೆಯ ಉದಾಹರಣೆಗಳೆಂದರೆ '''sickle cell''' ರಕ್ತಹೀನತೆ
|-
| 04:58
| ಮತ್ತು '''thalassemia'''.

|-
| 05:01
| ಈ ಪರಿಸ್ಥಿತಿಗಳಲ್ಲಿ, ಕೆಂಪು ರಕ್ತ ಕಣಗಳು ಸೃಷ್ಟಿಯಾಗುವುದಕ್ಕಿಂತ ವೇಗವಾಗಿ ನಾಶವಾಗುತ್ತವೆ.

|-
| 05:08
| ಆದ್ದರಿಂದ, ಈ ಪರಿಸ್ಥಿತಿಗಳಲ್ಲಿ ಫೋಲೇಟ್ ಅನ್ನು ಸಾಕಷ್ಟು ಸೇವಿಸಲು ಶಿಫಾರಸು ಮಾಡಲಾಗಿದೆ.

|-
| 05:14
| ಯಾವುದೇ ಪೂರಕ ಆಹಾರವನ್ನು ತೆಗೆದುಕೊಳ್ಳುವ ಮೊದಲು ದಯವಿಟ್ಟು ನಿಮ್ಮ ವೈದ್ಯರನ್ನು ಸಂಪರ್ಕಿಸಿ.

|-
| 05:19
| ಮುಂದೆ, ಫೋಲೇಟ್ ಕೊರತೆಯ ಲಕ್ಷಣಗಳನ್ನು ನೋಡೋಣ.

|-
| 05:24
| ಈ ರೋಗಲಕ್ಷಣಗಳನ್ನು ಪುರುಷರು ಮತ್ತು ಮಹಿಳೆಯರಲ್ಲಿ ಕಾಣಬಹುದು.

|-
| 05:29
| ಆರಂಭಿಕ ಚಿಹ್ನೆಗಳಲ್ಲಿ ಕೆಲವು- ನಾಲಿಗೆ ಮತ್ತು ತುಟಿಗಳ ನೋವು ಮತ್ತು ಕೆಂಪಾಗುವಿಕೆ.

|-
| 05:35
| ಇತರ ಲಕ್ಷಣಗಳು ಆಯಾಸ,

|-
| 05:38
| ಕಿರಿಕಿರಿ,
ನಿದ್ರಾ ಭಂಗ
|-
| 05:41
| ಮತ್ತು ಖಿನ್ನತೆ.
|-
| 05:43
| ಬಾಯಿ ಅಥವಾ ಹೊಟ್ಟೆಯಲ್ಲಿ ಹುಣ್ಣು ಕೂಡ ಕಾಣಿಸಿಕೊಳ್ಳಬಹುದು.

|-
| 05:47
| ದೀರ್ಘಾವಧಿಯ ಕೊರತೆಯು ಸ್ಮರಣೆ ಮತ್ತು ಗಮನವನ್ನು ಕಡಿಮೆ ಮಾಡುತ್ತದೆ.
|-
| 05:53
| ಗರ್ಭಿಣಿ ಮಹಿಳೆಯರಲ್ಲಿ ಫೋಲೇಟ್ ಕೊರತೆಯು ಶಿಶುಗಳ ಮೇಲೆ ಕೆಟ್ಟ ಪರಿಣಾಮ ಬೀರಬಹುದು.
|-
| 05:59
| ಉದಾಹರಣೆಗೆ: ನ್ಯೂರಲ್ ಟ್ಯೂಬ್ ದೋಷಗಳು ಮತ್ತು
|-
| 06:03
| ಶಿಶುಗಳಲ್ಲಿ ಸೀಳು ತುಟಿ ಮತ್ತು ಅಂಗುಳ.

|-
| 06:07
| ಒಂದು ಸೀಳು ಎನ್ನುವುದು ತುಟಿ ಅಥವಾ ಬಾಯಿಯ ಮೇಲಿನ ಛಾವಣಿಯಲ್ಲಿ ಅಂತರ ಅಥವಾ ವಿಭಜನೆ.

|-
| 06:13
| ಗರ್ಭಾಶಯದ ಬೆಳವಣಿಗೆಯ ಸಮಯದಲ್ಲಿ ಅಂಗಾಂಶಗಳು ಒಟ್ಟಿಗೆ ಬೆಸೆಯದಿದ್ದಾಗ ಇದು ಸಂಭವಿಸುತ್ತದೆ.

|-
| 06:20
| ಫೋಲೇಟ್ ಅಥವಾ ವಿಟಮಿನ್ ಬಿ 12 ಕೊರತೆಯು ಮ್ಯಾಕ್ರೋಸೈಟಿಕ್ ರಕ್ತಹೀನತೆಗೆ ಕಾರಣವಾಗುತ್ತದೆ.

|-
| 06:27
| ಇದು ಹೇಗೆ ಸಂಭವಿಸುತ್ತದೆ ಎಂಬುದನ್ನು ನಾನು ನಿಮಗೆ ವಿವರಿಸುತ್ತೇನೆ.

|-
| 06:30
| ಕೋಶಗಳ ಸಾಮಾನ್ಯ ಬೆಳವಣಿಗೆ ಮತ್ತು ವಿಭಜನೆಗೆ ಈ ಎರಡೂ ಪೋಷಕಾಂಶಗಳು ಬೇಕಾಗುತ್ತವೆ.

|-
| 06:36
| ಅವುಗಳ ಕೊರತೆಯ ಸಂದರ್ಭದಲ್ಲಿ, ಕೆಂಪು ರಕ್ತ ಕಣಗಳು ಪ್ರಬುದ್ಧವಾಗುವುದಿಲ್ಲ ಅಥವಾ ಸರಿಯಾಗಿ ವಿಭಜನೆ ಆಗುವದಿಲ್ಲ.

|-
| 06:43
| ಪರಿಣಾಮವಾಗಿ, ದೊಡ್ಡ ಅಪಕ್ವವಾದ ಕೆಂಪು ರಕ್ತ ಕಣಗಳು ರೂಪುಗೊಳ್ಳುತ್ತವೆ, ಅವುಗಳು ಸಂಖ್ಯೆಯಲ್ಲಿ ಕಡಿಮೆ.
|-
| 06:51
| ಇವುಗಳಲ್ಲಿ ಹಿಮೋಗ್ಲೋಬಿನ್ ಕಡಿಮೆ ಇದೆ ಮತ್ತು ಸರಿಯಾಗಿ ಕಾರ್ಯನಿರ್ವಹಿಸಲು ಸಾಧ್ಯವಾಗುವುದಿಲ್ಲ.

|-
| 06:59
| ಹಿಮೋಗ್ಲೋಬಿನ್ ಆಮ್ಲಜನಕವನ್ನು ಇತರ ಅಂಗಾಂಶಗಳು ಮತ್ತು ಕೋಶಗಳಿಗೆ ಸಾಗಿಸಲು ಸಹಾಯ ಮಾಡುತ್ತದೆ.

|-
| 07:06
| ಹೀಗಾಗಿ, ಕಡಿಮೆ ಹಿಮೋಗ್ಲೋಬಿನ್ ಮಟ್ಟವು ರಕ್ತಹೀನತೆಗೆ ಕಾರಣವಾಗಬಹುದು.
|-
| 07:11
| ವಿವಿಧ ವಯೋಮಾನದವರಿಗೆ ದಿನಕ್ಕೆ ಫೋಲೇಟ್ ನ ಶಿಫಾರಸುಗಳನ್ನು ನೋಡೋಣ.

|-
| 07:18
| 1 ರಿಂದ 3 ವರ್ಷದ ಮಕ್ಕಳಿಗೆ 90 ಮೈಕ್ರೊಗ್ರಾಂ ಅಗತ್ಯವಿದೆ.

|-
| 07:24
| 4 ರಿಂದ 9 ವರ್ಷದ ಮಕ್ಕಳಿಗೆ ಇದು 110 ರಿಂದ 142 ಮೈಕ್ರೋಗ್ರಾಮ್ ಆಗಿದೆ.

|-
| 07:32
| 10 ರಿಂದ 15 ವರ್ಷ ವಯಸ್ಸಿನ ಹದಿಹರೆಯದವರಿಗೆ ಇದು 180 ರಿಂದ 204 ಮೈಕ್ರೋಗ್ರಾಮ್ ಆಗಿದೆ.

|-
| 07:42
| 16 ವರ್ಷಕ್ಕಿಂತ ಮೇಲ್ಪಟ್ಟ ಹದಿಹರೆಯದವರಿಗೆ ದಿನಕ್ಕೆ 200 ಕ್ಕಿಂತ ಹೆಚ್ಚು ಮೈಕ್ರೋಗ್ರಾಮ್ಗಳನ್ನು ಶಿಫಾರಸು ಮಾಡಲಾಗಿದೆ.

|-
| 07:50
| ವಯಸ್ಕ ಹೆಣ್ಣು ಮತ್ತು ಪುರುಷರಿಗೆ ಇದು 200 ರಿಂದ 250 ಮೈಕ್ರೋಗ್ರಾಮ್ ಆಗಿದೆ.

|-
| 07:58
| ಗರ್ಭಿಣಿ ಮಹಿಳೆಯರಲ್ಲಿ ಸುಮಾರು 500 ಮೈಕ್ರೋಗ್ರಾಮ್ ಇರಬೇಕು.
|-
| 08:02
| ಸ್ತನ್ಯಪಾನ ಮಾಡಿಸುವ ತಾಯಂದಿರಿಗೆ, ಇದು 300 ಮೈಕ್ರೋಗ್ರಾಮ್ ಆಗಿದೆ.

|-
| 08:07
| ಜನ್ಮ ದೋಷಗಳ ಇತಿಹಾಸ ಹೊಂದಿರುವ ಮಹಿಳೆಯರಿಗೆ ಫೋಲೇಟ್‌ನ ಅವಶ್ಯಕತೆಗಳು ಹೆಚ್ಚು.

|-
| 08:15
| ಅವರು ಗರ್ಭಧಾರಣೆಯ ಮೊದಲು ಮತ್ತು ಗರ್ಭಧಾರಣೆಯ ಉದ್ದಕ್ಕೂ 500 ಮೈಕ್ರೊಗ್ರಾಮ್ ತೆಗೆದುಕೊಳ್ಳಬೇಕು.

|-
| 08:22
| ಗರ್ಭಧಾರಣೆಯನ್ನು ಯೋಜಿಸುತ್ತಿರುವ ಮಹಿಳೆಯರಿಗೆ ಸಾಕಷ್ಟು ಫೋಲೇಟ್ ಸೇವನೆಯನ್ನು ಸಹ ಶಿಫಾರಸು ಮಾಡಲಾಗಿದೆ.

|-
| 08:29
| ಫೋಲೇಟ್ ನ ಅವಶ್ಯಕತೆಗಳನ್ನು ಆಹಾರದ ಮೂಲಕ ಪೂರೈಸಬಹುದು.

|-
| 08:33
| ಬೀನ್ಸ್ ಫೋಲೇಟ್ ನ ಅತ್ಯುತ್ತಮ ಮೂಲವಾಗಿದೆ.

|-
| 08:36
| 30 ಗ್ರಾಂ ಅಥವಾ ½ ಕಪ್ ಬೇಯಿಸದ ಬೀನ್ಸ್ ಸುಮಾರು 80 ರಿಂದ 120 ಮೈಕ್ರೊಗ್ರಾಂ ಫೋಲೇಟ್ ಅನ್ನು ನೀಡುತ್ತದೆ.
|-
| 08:46
| ಕೌಪಿಯಾ, ಕಿಡ್ನಿ ಬೀನ್ಸ್, ಮೊತ್ ಬೀನ್ಸ್, ಸೋಯಾಬೀನ್ ಕೆಲವು ಉದಾಹರಣೆಗಳಾಗಿವೆ.

|-
| 08:53
| ಕಡಲೆ, ಫೀಲ್ಡ್ ಬೀನ್ಸ್, ಹುರುಳಿ, ಒಣ ಬಟಾಣಿ ಕೂಡ ಉತ್ತಮ ಮೂಲಗಳಾಗಿವೆ.
|-
| 09:00
| ಹಸಿರು ಎಲೆಗಳ ತರಕಾರಿಗಳು ಸಹ ಫೋಲೇಟ್ ನಿಂದ ಸಮೃದ್ಧವಾಗಿವೆ.

|-
| 09:04
| ಉದಾಹರಣೆಗೆ: ಪಾಲಕ, ಅಮರಂಥ್ ಎಲೆಗಳು, ಕೊಲೊಕಾಸಿಯಾ ಎಲೆಗಳು, ಅಗತಿ ಎಲೆಗಳು.

|-
| 09:11
| 50 ಗ್ರಾಂ ಅಥವಾ 1 ಕಪ್ ಬೇಯಿಸದ ಪಾಲಕ ಸುಮಾರು 70 ಮೈಕ್ರೊಗ್ರಾಂ ಫೋಲೇಟ್ ನೀಡುತ್ತದೆ.
|-
| 09:19
| 1 ಟೀಸ್ಪೂನ್ ಪುಡಿ ಮಾಡಿದ ನುಗ್ಗೆ ಎಲೆಗಳು ಸುಮಾರು 10 ಮೈಕ್ರೊಗ್ರಾಂ ಫೋಲೇಟ್ ಅನ್ನು ನೀಡುತ್ತದೆ.

|-
| 09:27
| ಟೆಂಡರ್ ಫೀಲ್ಡ್ ಬೀನ್ಸ್, ಫ್ರೆಂಚ್ ಬೀನ್ಸ್ ಮತ್ತು ಬೀಟ್ರೂಟ್ ಇವು "ಫೋಲೇಟ್" ನಲ್ಲಿ ಸಮೃದ್ಧವಾಗಿರುವ ಇತರ ತರಕಾರಿಗಳು.
|-
| 09:35
| ಹೂಕೋಸು, ಬೆಂಡೆ ಕಾಯಿ ಮತ್ತು ನುಗ್ಗೆ ಕಾಯಿಗಳು ಸಹ ಮಧ್ಯಮ ಪ್ರಮಾಣದಲ್ಲಿ ಫೋಲೇಟ್ ಅನ್ನು ಹೊಂದಿರುತ್ತವೆ.
|-
| 09:43
| ಸೂರ್ಯಕಾಂತಿ ಬೀಜಗಳು, ಸಾಸಿವೆ ಮತ್ತು ನೈಗರ್ ಬೀಜಗಳು ಕಡಿಮೆ ಪ್ರಮಾಣದಲ್ಲಿ ಫೋಲೇಟ್ ಅನ್ನು ಹೊಂದಿರುತ್ತವೆ.
|-
| 09:50
| 1 ಚಮಚ ಈ ಪುಡಿ ಬೀಜಗಳಲ್ಲಿ ಸುಮಾರು 15 ರಿಂದ 20 ಮೈಕ್ರೊಗ್ರಾಂ ಫೋಲೇಟ್ ಅನ್ನು ಹೊಂದಿರುತ್ತದೆ.
|-
| 09:59
| ಮಾಂಸಾಹಾರಿ ಆಹಾರಗಳಲ್ಲಿ ಕೋಳಿ ಯಕೃತ್ತು ಮತ್ತು ಎಲ್ಲಾ ಸಮುದ್ರ ಆಹಾರಗಳು ಅತ್ಯುತ್ತಮ ಮೂಲಗಳಾಗಿವೆ.

|-
| 10:06
| 60 ಗ್ರಾಂನ 1 ಕೋಳಿ ಯಕೃತ್ತು ಸುಮಾರು 600 ಮೈಕ್ರೊಗ್ರಾಂ ಫೋಲೇಟ್ ಅನ್ನು ನೀಡುತ್ತದೆ.
|-
| 10:13
| ಯಾವುದೇ ಸಮುದ್ರಾಹಾರದ 100 ಗ್ರಾಂ 700 ಕ್ಕಿಂತ ಹೆಚ್ಚು ಮೈಕ್ರೊಗ್ರಾಂಗಳನ್ನು ನೀಡುತ್ತದೆ.
|-
| 10:20
| ಅತಿಯಾದ ಶಾಖ ಮತ್ತು ನೀರು ಫೋಲೇಟ್ ಅಂಶವನ್ನು ಕಡಿಮೆ ಮಾಡುತ್ತದೆ ಎಂಬುದನ್ನು ದಯವಿಟ್ಟು ಗಮನಿಸಿ.

|-
| 10:26
| ಆದ್ದರಿಂದ, ಅತಿಯಾಗಿ ಬೇಯಿಸುವುದು ಮತ್ತು ಆಹಾರವನ್ನು ಪುನರಾವರ್ತಿಸುವುದನ್ನು ತಪ್ಪಿಸಿ.

|-
| 10:33
| ತರಕಾರಿಗಳನ್ನು ಕುದಿಯುವ ಬದಲು ಬೇಯಿಸಿ ಅಥವಾ ಆವಿಯಲ್ಲಿ ಬೇಯಿಸಬಹುದು.

|-
| 10:38
| ಬೇಳೆಕಾಳುಗಳನ್ನು ಯಾವಾಗಲೂ ಅಡುಗೆ ಮಾಡುವ ಮೊದಲು ರಾತ್ರಿಯಿಡೀ ನೆನೆಸಿಡಬೇಕು.

|-
| 10:43
| ಇಡೀ ಬೀನ್ಸ್ ಮೊಳಕೆ ಮತ್ತು ಅಡುಗೆ ಅದರ ಪೋಷಕಾಂಶವನ್ನು ಹೆಚ್ಚಿಸುತ್ತದೆ.

|-
| 10:49
| ಹುದುಗುವಿಕೆ ಮತ್ತು ಹುರಿಯುವಿಕೆಯು ಫೋಲೇಟ್ ಹೀರಿಕೊಳ್ಳುವಿಕೆಯನ್ನು ಸುಧಾರಿಸಲು ಸಹಾಯ ಮಾಡುತ್ತದೆ.

|-
| 10:56
| ನಮ್ಮ ಉತ್ತಮ ಆರೋಗ್ಯಕ್ಕೆ ಸಾಕಷ್ಟು ಫೋಲೇಟ್ ಸೇವನೆ ಬಹಳ ಮುಖ್ಯ.

|-
| 11:01
| ನಾವು ಪಾಠದ ಕೊನೆಗೆ ಬಂದಿದ್ದೇವೆ.

ಅನುವಾದ ಮತ್ತು ಧ್ವನಿ ಶ್ರೀಮತಿ ನಯನಾ ಭಟ್. ಧನ್ಯವಾದಗಳು.
|-
|}

Health-and-Nutrition/C2/Kangaroo-Mother-Care/Telugu

2023-11-23T10:27:28Z

Misbah: Undo revision 56406 by Misbah (talk)

{|border=1
|<center>Time</center>
|<center>Narration</center>

|-
|00:00
|కంగారూ మదర్ కేర్ (కంగారు తల్లి సంరక్షణ) పై ఈ స్పోకన్ ట్యుటోరియల్‌కు స్వాగతం.
|-
|00:05
|ఈ టుటొరియల్ లొ మనము నేర్చుకునేవి-
|-
|00:08
| కంగారూ మదర్ కేర్ (కంగారు తల్లి సంరక్షణ) అంటే ఏమిటి?
|-
|00:10
|దానిలోని భాగాలు, ప్రాముఖ్యత మరియు.
|-
|00:13
| కంగారూ మదర్ కేర్ (కంగారు తల్లి సంరక్షణ) చేసే విధానం.
|-
|00:17
| ముందుగా మనం కంగారూ మదర్ కేర్ పరిచయంతో ప్రారంభిద్దాం?
|-
|00:22
| పేరు సూచించినట్లుగానే -
|-
|00:24
| ఇది బిడ్డను తన చర్మంతో తల్లి చర్మాన్ని తాకేలా ఉంచుతుంది.
|-
|00:29
| మరియు ఇది KMC గా ప్రసిద్ధి చెందింది.
|-
|00:32
| గుర్తుంచుకోండి, KMC ను బిడ్డ పుట్టిన వెంటనే ఇవ్వాలి.

|-
|00:39
| పుట్టుకతో తక్కువ బరువున్న శిశువులకు ఇది ప్రత్యేకంగా సిఫార్సు చేయబడింది-

|-
|00:44
| అంటే 2.5 కిలోగ్రాముల కన్నాతక్కువ బరువు తో పుట్టిన బిడ్డలకు మరియు,

|-
|00:48
| నిరంతర పర్యవేక్షణ అవసరం లేని వారికి

|-
|00:52
| ఏమైనప్పటికి, దీన్ని సాధారణ, ఆరోగ్యకరమైన పూర్తి-కాల బిడ్డలందరికి కూడా ఉపయోగించవచ్చు.

|-
|00:59
|KMC రెండు ప్రధాన భాగాలను కలిగి ఉంటుంది:

|-
|01:03
| తల్లి మరియు తన బిడ్డ మధ్య ఒకరి చర్మంతో మరొకరి చర్మం తాకుతూఉండటం అనేది నిరంతరం మరియు సుదీర్ఘ కాలం సాగుతుంది.

|-
|01:09
| మరియు బిడ్డకు కేవలం తల్లి పాలు మాత్రమే ఇవ్వడం.

|-
|01:13
| ఈ భాగాలను వివరంగా చర్చిద్దాం.

|-
|01:17
| మొదటి భాగం స్కిన్ టు స్కిన్ కాంటాక్ట్(ఒకరి చర్మంతో మరొకరి చర్మం తాకుతూఉండటం).

|-
|01:21
| ఇది లెట్ డౌన్ రిఫ్లెక్స్‌ను మెరుగుపరుస్తుంది.

|-
|01:24
| చివరకు తల్లి పాల ఉత్పత్తిని పెంచుతుంది.

|-
|01:28
| లెట్ డౌన్ రిఫ్లెక్స్ గురించి ఇదే సిరీస్ యొక్క మరొక ట్యుటోరియల్ లో వివరించబడింది.

|-
|01:34
| రెండవ భాగం బిడ్డకు కేవలం తల్లి పాలు మాత్రమే ఇవ్వడం.

|-
|01:38
|గమనించండి-

|-
|01:40
| బిడ్డకు కేవలం తల్లి పాలు మాత్రమే ఇవ్వడాన్ని మొదటి 6 నెలల కొరకు సిఫార్సు చేస్తారు.

|-
|01:45
| తరువాత, కంగారూ కేర్ (కంగారు సంరక్షణ) యొక్క ప్రాముఖ్యతను చర్చిద్దాం.

|-
|01:50
| KMC సమయంలో తల్లీబిడ్డల చర్మ స్పర్శ అనేది ఎక్కువ సమయం కొనసాగటం వల్ల ఇది బిడ్డ శరీర ఉష్ణోగ్రత సరిగ్గా ఉండటానికి సహాయపడుతుంది

|-
|01:57
| మరియు బిడ్డకు చాలా భద్రతాభావం కలుగుతుంది.

|-
|02:01
|KMC వీటిని కూడా తగ్గిస్తుంది -

|-
|02:03
| తరచుగా వచ్చె అంటువ్యాధులు మరియు

|-
|02:05
|బిడ్డలకు ఊపిరి ఆడకపొవడం (ఆప్నియా) వంటి సమస్యలు రావటాన్ని.
|-
|02:09
| ఆప్నియా అంటే మధ్య మధ్య లో ఊపిరి ఆడకపొవడం.

|-
|02:13
| ఇవే కాకుండా-

|-
|02:15
| KMC అనేది తల్లి బిడ్డకు పాలిచ్చే వేళలను మరియు సమయాన్ని మెరుగుపరుస్తుంది.

|-
|02:20
| ఇంకా ఇది తల్లి మరియు ఆమె బిడ్డ మధ్య భావోద్వేగ బంధాన్ని బలపరుస్తుంది.

|-
|02:26
|KMC అనేది బిడ్డకు కూడా సహాయపడుతుంది-
|-
|02:28
| ఇది బిడ్డ బరువు పెరగటానికి ఇటివంటి వేరే ఇతర సంప్రదాయ పద్ధతుల కంటే మంచిది.

|-
|02:33
| బిడ్డను ప్రకాశవంతమైన వేడిలో ఉంచడం.

|-
|02:36
| ఈ పద్దతి బిడ్డకు మరియు తల్లికి ఒత్తిడిని సృష్టిస్తుంది.

|-
|02:40
| KMC ఇది తల్లిలో సంతృప్తి మరియు విశ్వాసాన్ని కూడా మెరుగుపరుస్తుంది-

|-
|02:45
| ఆమె తన బిడ్డ కోసం అదనపు ప్రయత్నం చేస్తుంది.

|-
|02:49
| ఆసక్తికరంగా, తల్లులే కాకుండా, KMC ను వీరి ద్వారా కూడా అందించవచ్చు-

|-
|02:54
| తండ్రి లేదా

|-
|02:56
| కుటుంబం లో ఎవరైనా పెద్దవారు కూడా.

|-
|02:58
| మనము ఇప్పుడు బిడ్డకు KMC ను అందించేవారు అనుసరించాల్సిన అంశాలను చర్చిస్తాము:

|-
|03:04
| బిడ్డకు KMC అందించేవారు ఎటువంటి అనారోగ్యం లేకుండా ఆరోగ్యంగా ఉండాలి.

|-
|03:09
| అతను లేదా ఆమె ఇటువంటి కనీస వ్యక్తిగత పరిశుభ్రత పద్ధతులను అనుసరించాలి- -

|-
|03:14
| చేతులు కడుక్కోవడం,

|-
|03:16
| రోజూస్నానం చేయడం,
గోళ్ళు కత్తిరించుకోవడం

|-
|03:18
| జుట్టును కట్టి వేసి ఉంచడం

|-
|03:20
| మరియు శుభ్రమైన బట్టలు

|-
|03:22
| అతను లేదా ఆమె ఎటువంటి ఆభరణాలు, వాచీలు మరియు దారాలను ధరించకూడదు -

|-
|03:26
| పరిశుభ్రతను పాటించడానికి ఇవి అవరోధాలుగా మారవచ్చు.

|-
|03:31
| మరియు అవి బిడ్డకు గాయం కలిగించవచ్చు.

|-
|03:35
| ఇప్పుడు, KMC సమయంలో దానిని అందించేవారు ధరించాల్సిన బట్టల గురించి చర్చిద్దాం.-

|-
|03:42
| బట్టలు ముందు తెరచేలా మరియు తేలికైనవిగా ఉండాలి.

|-
|03:46
| ఉదాహరణకు, చీర-జాకెట్టు లేదా ముందు తెరవడానికి వీలుగా ఉండే గౌను.

|-
|03:51
| గమనించండి,
KMC ను అందించేవారు ఈ ముందు తెరవడానికి వీలుగా ఉండే గౌనును లేదా జాకెట్ ను KMC రాప్ చుట్టూ ధరించాలి.
|-
|03:58
|కంగారూ బ్యాగులు లేదా బైండర్‌లను మార్కెట్ నుండి కూడా కొనుగోలు చేయవచ్చు.

|-
|04:04
| ఒకవేళ KMC ను ఎక్కువ కాలం చేయవలసి వస్తే ఇవి ఉపయోగపడతాయి.

|-
|04:09
| ప్రత్యామ్నాయంగా, '' KMC ను అందించేవారు మృదువైన శుభ్రమైన కాటన్ బట్టల్ని ఉపయోగించవచ్చు.

|-
|04:16
| అయితే, KMCను అందిస్తున్నసమయంలో బిడ్డకు తప్పకుండ-

|-
|04:19
| ఒక టోపీ మరియు న్యాపీ ని వేయాలి.

|-
|04:22
| ఒకవేళ KMC సమయంలో బిడ్డ మలం లేదా మూత్ర విసర్జన చేస్తే అప్పుడు -
|-
|04:27
| ఆమె బిడ్డను శుభ్రం చేసి చక్కగా ఆరేలా తుడవాలి.
|-
|04:30
| తరువాత, మనము కంగారూ కేర్ (కంగారు సంరక్షణ) యొక్క విధానంలోకి వివరంగా వెళ్తాము.

|-
|04:36
| మొదట, తల్లి నిటారుగా ఉండేలా నిలబడాలి.

|-
|04:40
| తరువాత, ఒక ఆరోగ్య కార్యకర్త లేదా కుటుంబ సభ్యులెవరైనా ఈ క్రింది పనులను దశల వారీగా చేయాలి-

|-
|04:48
| శిశువు యొక్క దిగువ భాగానికి మరియు తలకి మద్దతు ఇవ్వడం ద్వారా-

|-
|04:51
| బిడ్డను నగ్నంగా ఉన్న తల్లి రొమ్ముల మధ్య నిటారుగా ఉండేలా ఉంచండి.

|-
|04:56
| తర్వాత, బిడ్డ యొక్క తలను ఒక వైపుకు తిప్పండి.
|-
|05:00
| శిశువు యొక్క తల కొద్దిగా వెనుకకు వంగి ఉంది అని నిర్ధారించుకోండి.

|-
|05:04
| ఈ స్థితిలో ఉంచడం అనేది -
శిశువు యొక్క ముక్కు వాయుమార్గాలను తెరిచి ఉంచుతుంది.
|-
|05:08
| మరియు బిడ్డను తన కళ్ళతో తల్లి కళ్ళలోకి చూడగలిగేల చేస్తుంది.

|-
|05:14
| తర్వాత శిశువు యొక్క తుంటిని కొద్దిగా బయటికి వంచండి.

|-
|05:18
| గుర్తుంచుకోండి -
శిశువు యొక్క చేతులను తల్లి స్తనాల పైన మరియు
|-
|05:23
| కాళ్ళను తలి యొక్క స్తనాల కింద మరియు

|-
|05:27
| తల్లి ఛాతీపై శిశువు యొక్క పొట్టను ఉంచడానికి.

|-
|05:29
| బిడ్డను వస్త్రంతో చుట్టే ముందు-

|-
|05:32
| ఒకవేళ వాతావరణం చల్లగా ఉంటే శిశువును దుప్పటితో కప్పండి.
|-
|05:36
| ఇది శిశువు ను మరియు తల్లిని వెచ్చగా ఉంచుతుంది.

|-
|05:39
| తర్వాత,
శిశువు మరియు తల్లి ఛాతీ ఇంకా పొట్ట చుట్టూ ఒక గుడ్డను చుట్టండి.
|-
|05:45
| చుట్టేటప్పుడు వీటిని నిర్ధారించుకోండి -

|-
|05:47
| గుడ్డ యొక్క మధ్య భాగం అనేది బిడ్డ పైన ఉండాలి.

|-
|05:50
| ఇంకా గుడ్డ యొక్క రెండుచివరలు అనేవి -

|-
|05:53
| తల్లి యొక్క చంకల గుండా వెళ్ళాలి.

|-
|05:56
| ఇంకా వీపుభాగం వద్ద దాటిఉండాలి.

|-
|05:59
| ఆ తరువాత గుడ్డ యొక్క చివరలను ముందుకు తీసుకుని రావాలి.

|-
|06:03
| గుడ్డ యొక్క ఈ చివరలను బిడ్డ యొక్క దిగువ భాగం కింద బిడ్డకు ఇబ్బంది లేకుండా జాగ్రత్తగా ముడివేయాలి.

|-
|06:09
| ఇది సౌకర్యవంతంగా ఉంటుంది మరియు బిడ్డకు ఆసరా ఇస్తుంది.

|-
|06:14
| ఇంకా ఇది బిడ్డ జారిపోకుండా చూసుకుంటుంది.

|-
|06:17
| గుర్తుంచుకోండి-
తల్లి సౌకర్యవంతంగా ఉన్నతర్వాత ఆమె తనకు తానే వస్త్రాన్నిచుట్టుకోవడం నేర్చుకోవాలి.
|-
|06:24
|KMC చేసే సమయంలో స్వయంగా తనకు తానే కట్టుకోవడం అనేది ఇదే సిరీస్ యొక్క మరొక ట్యుటోరియల్‌లో వివరించబడుతుంది.

|-
|06:32
| ఇది తల్లి యొక్క ఆత్మవిశ్వాసాన్ని పెంచుతుంది మరియు ఆమెను స్వతంత్రురాలిగా చేస్తుంది.

|-
|06:37
| ఒకవేళ వస్త్రాన్ని ఉపయోగిస్తున్నప్పుడు తల్లికి అసౌకర్యంగా ఉంటే, అప్పుడు ఆమె సాగే బ్యాండ్‌ను ఉపయోగించవచ్చు.

|-
|06:43
| ఇది ఉపయోగించడానికి సులభం మరియు సౌకర్యంగా ఉంటుంది.

|-
|06:46
| సాగే బ్యాండ్ ని ఉపయోగిస్తున్నప్పుడు-

|-
|06:49
| బిడ్డ తలకు ఆసరా అయ్యేలాగా బ్యాండ్ యొక్క అంచుని బిడ్డ యొక్క చెవికి పైన సర్దుబాటు చేయండి.
|-
|06:54
| తర్వాత,బిడ్డ తలను కొద్దిగా వంచండి-

|-
|06:57
| సులువుగా ఊపిరి పీల్చుకోవడానికి మరియు

|-
|06:59
| ముందు వివరించిన విధంగా తన కళ్ళతో తల్లి కళ్ళలోకి చూస్తుండేలా చేయటానికి.

|-
|07:04
| చుట్టిన వస్త్రం లేదా సాగే బ్యాండ్ మరీ బిగుతుగా లేదా చాలా వదులుగా ఉండకూడదు.
|-
|07:11
|ఇది బిడ్డ సులువుగా ఊపిరి పీల్చుకునేంత సౌకర్యంగా ఉండాలి.

|-
|07:15
| గుర్తుంచుకోండి, బిడ్డను KMC విధానంలో ఎత్తుకునిఉన్నపుడు, తల్లి వీటిని చేయగలిగేలా ఉండాలి-

|-
|07:20
| నడవడం,నిలబడడం,కూర్చోవడం లేదా
|-
|07:23
| వివిధ కార్యకలాపాలలో పాల్గొనడం.

|-
|07:26
| ఒకవేళ తల్లి చాలా సౌకర్యంగా ఉన్నట్టయితే -

|-
|07:29
| కంగారూ కేర్ సమయంలో ఆమె పడుకోవచ్చులేదా నడుము వాల్చి చేరబడవచ్చు.

|-
|07:35
| ఇప్పుడు KMC సమయంలో శిశువుకు పాలు ఎలా పట్టించాలో చర్చించుకుందాం -

|-
|07:40
| తల్లయినా బిడ్డకు పాలివ్వొచ్చు-

|-
|07:43
| చుట్టిన వస్త్రాన్ని వదులు చేయడం ద్వారా మరియు

|-
|07:46
| పాలివ్వడం కొరకు బిడ్డను సరైన స్థితిలో ఉంచడం ద్వారా.
|-
|07:50
| లేదా ఆమె తానే స్తనాన్నినొక్కి పాలను బయటకి తీయవచ్చు ఇంకా

|-
|07:54
| ఒక కప్పు లేదా చెంచాతో బిడ్డకు ఆ పాలను పట్టవచ్చు.

|-
|07:57
| గుర్తుంచుకోండి,
ప్రతి రోజు శిశువు 25 నుండి 30 గ్రాముల బరువు పెరగాలి.

|-
|08:03
| ఒక నెలలో శిశువు యొక్క ఆశించిన బరువు పెరుగుదల అనేది 900 నుండి 1,000 గ్రాముల వరకు ఉంటుంది.

|-
|08:10
| అందువల్ల, తల్లి లేదా ఆరోగ్య కార్యకర్త తప్పనిసరిగా-

|-
|08:13
| సాధారణ ఆరోగ్య తనిఖీ సమయంలో బిడ్డ యొక్క బరువును చూస్తుండాలి.
|-
|08:17
| ఒకవేళ బిడ్డ తగినంత బరువు పెరగకపోతే-

|-
|08:21
| ఆరోగ్య కార్యకర్త తల్లి పాలిచ్చే పద్ధతిని పర్యవేక్షించాలి లేదా

|-
|08:25
| శిశువు ఎన్నిసార్లు మూత్ర విసర్జన చేస్తుందో తనిఖీ చేయాలి.

|-
|08:28
| అలాగే, పాలివ్వడానికి సరైన పద్దతిలో పట్టుకోవడం గురించి తల్లికి అవగాహన కల్పించాలి.

|-
|08:32
| బిడ్డ స్తనాన్నిసరిగ్గా పట్టుకునే విధానం అనేది ఇదే సిరీస్ లోని మరొక ట్యుటోరియల్‌లో వివరించబడింది.

|-
|08:39
| తరువాత,
మనం చుట్టిన వస్త్రం నుండి బిడ్డను ఎలా బయటకి తీయాలో నేర్చుకుందాం -
|-
|08:44
| మొదట, తల్లి నిటారుగా ఉండే స్థితిలో కూర్చోవాలి.

|-
|08:48
| తరువాత, ఒక చేతితో ముడి విప్పడం ప్రారంభించండి ఇంకా

|-
|08:53
| చుట్టిన వస్త్రం బయటివైపు మరో చేత్తో బిడ్డ యొక్క కిందిభాగానికి ఆసరా ఇవ్వండి.

|-
|08:58
| దాని తరువాత-
ముడిని విప్పడానికి ఇంతకుముందు ఉపయోగించిన అదే చేతితో చుట్టిన వస్త్రాన్ని వదులు చేయండి.
|-
|09:04
| తరువాత-
బిడ్డ యొక్క కింది భాగానికి ఆసరా ఇస్తున్న చేతిని వస్త్రం కిందికి మార్చండి ఇంకా

|-
|09:11
| వస్త్రం బయటవైపు నుండి బిడ్డ కిందిభాగానికి ఆసరా ఇవ్వడానికి మరో చేతిని ఉపయోగించండి.

|-
|09:16
| తరువాత, బిడ్డను పైకి ఎత్తి, చుట్టిన వస్త్రం నుండి బిడ్డను తీయండి.

|-
|09:21
| ఆ తరువాత, ఒక పద్దతిలో శిశువు తలని పట్టుకోవడం గుర్తుంచుకోండి-

|-
|09:26
| ఇక్కడ బొటనవేలు ఒక చెవి వెనుక మరియు

|-
|09:28
| మిగతా వేళ్లు మరో చెవి చుట్టూ ఉన్నాయి.

|-
|09:30
| KMC ఇచ్చే సమయంలో కిందివి ఉంటె

|-
|09:32
| తల్లి వెంటనే వైద్యుడిని మరియు ఆరోగ్య కార్యకర్తను తప్పనిసరిగా సంప్రదించాలి -

|-
|09:37
| ఒకవేళ బిడ్డ అప్రమత్తంగా మరియు చురుగ్గా లేకపోతే

|-
|09:41
| ఒకవేళ శిశువు చాలా వేగంగా ఊపిరి తీసుకుంటే లేదా ఊపిరి తీసుకోవడంలో ఎక్కువ విరామం తీసుకుంటుంటే.

|-
|09:46
| ఒకవేళ బిడ్డ యొక్క పెదవులు లేదా నాలుక నీలం రంగులోకి మారితే

|-
|09:50
| ఇంకా ఒకవేళ బిడ్డ పాదాలు చల్లగా ఉంటే

|-
|09:53
| ఇంతటితో మనం కంగారూ మదర్ కేర్ (కంగారు తల్లి సంరక్షణ) అనే ట్యుటోరియల్ చివరికి వచ్చాం.

|-
|09:58
| పాల్గొన్నందుకు ధన్యవాదములు.
|}

Health-and-Nutrition/C2/Kangaroo-Mother-Care/Telugu

2023-11-23T10:11:01Z

Misbah:

{|border=1

| <center>Time</center>
|<center>Narration</center>

|-
| 00:00
| పిల్లల కొరకు అవసరమైన పోషకాహార చర్యల పై ఈ స్పోకన్ ట్యుటోరియల్ కు స్వాగతం.

|-
| 00:07
| ఈ ట్యుటోరియల్‌లో మనం పోషకాహార లోపాన్ని నివారించడానికి ఉత్తమమైన మార్గాల గురించి తెలుసుకుందాం.

|-
| 00:15
| అవసరమైన పోషకాహార చర్యలు అనేవి పోషకాహార లోపాన్ని పరిష్కరించడానికి నివారణ విధానాలు.

|-
| 00:21
| మొదటి 1,000 రోజుల సమయంలో అవి అవసరం.

|-
| 00:26
| మొదటి 1,000 రోజులు అనేవి గర్భం దాల్చినప్పటి నుండి ప్రారంభమయ్యి శిశువు యొక్క రెండవ పుట్టినరోజు వరకు ఉన్న రోజులు.
|-
| 00:34
| అవసరమైన పోషకాహార చర్యలని ENA అని కూడా అంటారు.

|-
| 00:39
| నవజాత శిశువుకు, బొడ్డు త్రాడు బిగించడంలో ఆలస్యం చేయడమనేదే మొదటి ENA.

|-
| 00:47
| బొడ్డు తాడును ప్రసవం అయిన వెంటనే కత్తిరించకూడదు.

|-
| 00:53
| నర్సు మొదట బొడ్డు త్రాడు యొక్క రక్తనాళ స్పందనను తెలుసుకోవాలి.

|-
| 00:58
| రక్తనాళ స్పందన ఆగినప్పుడు బొడ్డుతాడును కత్తిరించాలి.

|-
| 01:02
| ఆలస్యంగా బొడ్డుత్రాడు బిగించడం అనేది మావి మరియు బిడ్డల మధ్య రక్త ప్రవాహానికి అనుమతిస్తుంది.

|-
| 01:09
| ఇది శిశువులో మొదటి 6 నెలల కొరకు ఐరన్ నిల్వను మెరుగుపరుస్తుంది.

|-
| 01:16
| ఇలా చేయడం వల్ల ఈ నెలల్లో శిశువులలో రక్తహీనత రాకుండా ఉంటుంది.

|-
| 01:21
| బొడ్డు త్రాడును బిగించిన తర్వాత, శిశువుకు తల్లిపాలు పట్టించాలి.

|-
| 01:26
| అలా చేయాలంటే, బిడ్డను తల్లియొక్క ఉత్తి పొత్తికడుపుపైన ఉంచాలి.

|-
| 01:32
| ఒక శిశువు సహజంగానే తల్లిపాలను త్రాగ గల లక్షణముతో పుడుతుంది.

|-
| 01:38
| ఈ లక్షణం వలన బిడ్డ తల్లి యొక్క రొమ్మును కనుగొంటుంది

|-
| 01:41
| మరియు తల్లిపాలను త్రాగడం ప్రారంభిస్తుంది.

|-
| 01:45
| ఈ మొత్తం ప్రక్రియను బ్రెస్ట్ క్రాల్ అంటారు.

|-
| 01:50
| బ్రెస్ట్ క్రాల్ గురించి మరింత వివరంగా మరొక ట్యుటోరియల్‌లో వివరించబడింది.

|-
| 01:55
| ఈ ట్యుటోరియల్ కోసం దయచేసి మా వెబ్‌సైట్‌ను సందర్శించండి.

|-
| 01:59
| బిడ్డ పుట్టిన ఒక గంటలోపు తల్లిపాలివ్వడాన్ని ప్రారంభించడం అనేది చాలా ముఖ్యం.

|-
| 02:06
| మొదటి పాలను '''కొలస్ట్రమ్''' అని అంటారు.

|-
| 02:09
|ఇది నవజాత శిశువు కొరకు పోషకాల యొక్క ప్రాథమిక వనరు.

|-
| 02:14
| కొలస్ట్రమ్ లో ఇన్ఫెక్షన్-పోరాట మూలకాలు మరియు మంచి కొవ్వులు ఉన్నాయి.

|-
| 02:20
| ఒక బిడ్డ కొరకు తల్లి పాలు అనేవి విటమిన్ A యొక్క మొదటి వనరు కూడా.

|-
| 02:26
| విటమిన్ A అనేది ఆరోగ్యవంతమైన కళ్ళు మరియు రోగనిరోధక శక్తి కొరకు చాలా ముఖ్యమైనది.

|-
| 02:33
| మొదటి 6 నెలల కొరకు విటమిన్ A అవసరాలను తీర్చడానికి తల్లిపాలు సరిపోతాయి.

|-
| 02:40
| 6 నెలల వయసు తర్వాత, విటమిన్ A సమృద్ధిగా ఉండే ఆహారాన్ని ఇవ్వాలి.
|-
| 02:47
| సమర్థవంతంగా తల్లిపాలను అందించడానికి, బిడ్డ తల్లి రొమ్మును సరిగ్గా పట్టుకోవడం చాలా ముఖ్యం.

|-
| 02:52
| శిశువు యొక్క నోటిని రొమ్మును సరిగ్గా పట్టుకోకపోవడం వలన చనుమొన నుండి మాత్రమే ఆహరం అందుతుంది.

|-
| 03:00
| ఇది బిడ్డకు చాలా తక్కువ పాలను ఇస్తుంది.

|-
| 03:04
| శిశువు యొక్క నోరు అరియోలా యొక్క దిగువ భాగానికి జోడించబడి ఉండాలి.

|-
| 03:09
| ఈ విధంగా చేస్తే శిశువుకు తగినన్ని పాలు అందుతాయి.

|-
| 03:13
| అరియోలా అనేది చనుమొన చుట్టూ ఉండే నల్లని ప్రదేశం.

|-
| 03:18
| తల్లిపాలను అందించే పద్ధతులు అనేవి ఇతర ట్యుటోరియల్‌లలో చర్చించబడ్డాయి.

|-
| 03:22
| 6 నెలలు పూర్తయిన తర్వాత, శిశువుకు పోషకాల అవసరం వేగంగా పెరుగుతుంది.

|-
| 03:29
| ఈ దశలో ప్రత్యేకంగా తల్లిపాలను మాత్రమే ఇస్తే బిడ్డకు అవి సరిపోవు.

|-
| 03:34
| అందువలన, తల్లిపాలతో పాటు పరిపూరకరమైన ఆహారాన్ని పరిచయం చేయాలి.

|-
| 03:40
| శిశువుకు 6 నెలల వయస్సు వచ్చిన వెంటనే దాన్నిఇవ్వడం ప్రారంభించాలి.

|-
| 03:46
| 6 నెలల వయస్సు అంటే శిశువు యొక్క జీవితంలో 6వ నెల ప్రారంభం అని అర్ధం కాదు.
|-
| 03:53
| అంటే దాని అర్ధం బిడ్డకు 6 నెలలు పూర్తి అయ్యి 7వ నెల ప్రారంభమైందని.

|-
| 04:02
| అలాగే, వయస్సును బట్టి కూడా ఆహారం యొక్క పరిమాణం మరియు చిక్కదనాన్ని మార్చాలి.

|-
| 04:10
| శిశువు యొక్క ఆహారం తప్పనిసరిగా వివిధ రకాల ఆహార వర్గాలను కలిగి ఉండాలి.
|-
| 04:15
| మొదటి ఆహార వర్గం అనేది తల్లిపాలు.

|-
| 04:19
| ధాన్యాలు, మూలాలు మరియు దుంపలు అనేవి రెండవ వర్గం.

|-
| 04:24
| చిక్కుళ్ళు, విత్తనాలు మరియు గింజలు అనేవి మూడవ వర్గం.

|-
| 04:30
| నాల్గవ వర్గం అనేది పాల ఉత్పత్తులు.

|-
| 04:34
| మాంసం, చేపలు మరియు కోడి ఇవి ఐదవ వర్గం.

|-
| 04:38
| గుడ్డు ఆరవ వర్గం.

|-
| 04:41
| విటమిన్ A అధికంగా ఉండే పండ్లు మరియు కూరగాయలు అనేవి ఏడవ వర్గం.

|-
| 04:47
| చివరగా, ఎనిమిదవ వర్గం అనేది ఇతర పండ్లు మరియు కూరగాయలు.

|-
| 04:53
| ఇంచుమించుగా, శిశువు యొక్క ఆహారం అనేది మొత్తం 8 ఆహార వర్గాలను కలిగి ఉండాలి.

|-
| 04:59
| ఈ ఆహారాలన్నీ శిశువు యొక్కపెరుగుదలకు సహాయపడే పోషకాలను అందిస్తాయి.

|-
| 05:05
| పరిపూరకమైన ఆహరం యొక్క వివరాలు అనేవి మరొక ట్యుటోరియల్‌లో చర్చించబడ్డాయి.

|-
| 05:11
| ఇప్పుడు మనం శిశువులకు ఇవ్వాల్సిన సప్లిమెంట్ లు ఏమిటి అనేది చూద్దాం.

|-
| 05:16
| 6 నెలల నుండి 5 సంవత్సరాల వరకు, ఐరన్-ఫోలిక్ యాసిడ్ సప్లిమెంట్లను ఇవ్వాలి.

|-
| 05:23
| శిశువులకు ఇది ఒక వారానికి రెండుసార్లు ఆరోగ్య కార్యకర్తల చేత ఇవ్వాలి.

|-
| 05:29
| విటమిన్ A సప్లిమెంట్ ను సంవత్సరానికి రెండుసార్లు ఇవ్వాలి.

|-
| 05:34
| ఈ సప్లిమెంట్ అనేది 9 నెలల నుండి 5 సంవత్సరాల వయస్సు వచ్చే వరకు ఇవ్వబడుతుంది.

|-
| 05:40
|ఈ సప్లిమెంట్లను ఆరోగ్య సంరక్షణ ప్రదాత మార్గదర్శకత్వంలో ఇవ్వాలి.
|-
| 05:46
| అతిసారం ఉన్న శిశువుకు చికిత్స చేయడానికి ENA ను మనం ఇప్పుడు చూస్తాము.

|-
| 05:52
| పోషకాహార లోపానికి అతిసారం అనేది ఒక ప్రధాన కారణం.

|-
| 05:56
| ఇది శరీరంలో నీటి నష్టాన్ని అలాగే సోడియం మరియు పొటాషియం ల అసమతుల్యతను కలిగిస్తుంది.

|-
| 06:03
| కొన్ని తీవ్రమైన పరిస్థితుల్లో, శిశు మరణాలు కూడా సంభవించవచ్చు.

|-
| 06:08
| అందువల్ల, అతిసారానికి చికిత్స చేయడం అనేది చాలా ముఖ్యం.

|-
| 06:13
|ORS మరియు జింక్ సప్లిమెంట్లు అనేవి అతిసారం చికిత్సలో సహాయపడతాయి.

|-
| 06:18
| '''ORS''' అంటే '''Oral rehydration salts'''.

|-
| 06:22
| ఇది శరీరంలోని నీటిని అలాగే సోడియం మరియు పొటాషియం లను తిరిగి నింపుతుంది.

|-
| 06:29
| ఇది ప్యాకెట్లలో పొడి రూపంగా మార్కెట్‌లో సులభంగా దొరుకుతుంది.

|-
| 06:35
| దీన్ని ఉపయోగించడానికి, కాచి చలార్చిన 1 లీటరు నీటిలో ఒక ప్యాకెట్ ORS ను కలపండి.

|-
| 06:43
| '''ORS'''తో పాటుగా, '''జింక్'''' సప్లిమెంట్ అనేది కూడా అవసరం.
|-
| 06:48
| '''జింక్''' అనేది సమయాన్నితగ్గిస్తుంది,

|-
| 06:51
| పిల్లలలో అతిసారం యొక్క తరచుదనం,

|-
| 06:53
| మరియు తీవ్రతను తగ్గిస్తుంది.

|-
| 06:57
| ఇది శిశువు యొక్క రోగనిరోధక శక్తిని మెరుగుపరుస్తుంది.

|-
| 07:00
| ఇది 14 రోజుల పాటు రోజుకు ఒకసారి చొప్పున ఇవ్వాలి.

|-
| 07:06
| 6 నెలల వయస్సు లోపు పిల్లలకు రోజుకు 10 మిల్లీగ్రాముల '''జింక్''' ఇవ్వాలి.

|-
| 07:13
| 6 నెలలు మరియు అంతకంటే ఎక్కువ వయస్సు ఉన్నవారికి రోజుకు 20 మిల్లీగ్రాముల '''జింక్''' ఇవ్వాలి.

|-
| 07:21
| ఒక చిన్న చెంచాలో, జింక్ మాత్రలను తల్లి పాలలో లేదా '''ORS'''లో వేసి కరిగించండి.

|-
| 07:27
| మీరు మరిగించి చల్లార్చిన నీటిని కూడా ఉపయోగించవచ్చు.

|-
| 07:31
| ఆరోగ్య సంరక్షణ ప్రదాతని సంప్రదించిన తర్వాత మాత్రమే '''ORS'' మరియు '''జింక్''' మాత్రలను ఇవ్వాలి.

|-
| 07:38
| '''ORS'' మరియు '''జింక్'''తో పాటు, 6 నెలల కంటే తక్కువ వయస్సు ఉన్న పిల్లలకు తల్లిపాలు ఇవ్వాలి.

|-
| 07:45
| 6 నుండి 24 నెలల వయసున్న పిల్లలకు తల్లిపాలను మరియు పరిపూరకరమైన ఆహారాన్ని ఇవ్వాలి.

|-
| 07:53
| అనారోగ్యం ఉన్న సమయంలో శిశువుకు తరచుగా తల్లిపాలు ఇవ్వాలని గుర్తుంచుకోండి.

|-
| 07:59
| ఇది వేగంగా కోలుకోవడానికి మరియు బరువు పెరగడానికి సహాయపడుతుంది.

|-
| 08:04
| ఇది అనారోగ్యంతో ఉన్న శిశువుకు ఓదార్పుని కూడా ఇస్తుంది.

|-
| 08:07
| తల్లిపాలివ్వడం తో పాటు, కంగారూ మదర్ కేర్ ను ప్రతి శిశువుకు అందించాలి.

|-
| 08:14
| కంగారూ మదర్ కేర్ అనేది తక్కువ బరువుతో పుట్టిన పిల్లలకు కూడా సిఫార్సు చేయబడింది.

|-
| 08:20
| కంగారూ మదర్ కేర్ గురించి మరొక ట్యుటోరియల్‌లో వివరంగా చర్చించబడింది.

|-
| 08:26
| ఒకవేళ శిశువుకు 6 నెలల కంటే ఎక్కువ వయస్సు ఉన్నట్లయితే, ఇచ్చే ఆహారాన్ని ఒకటిన్నర రెట్లు పెంచండి.

|-
| 08:34
| కోలుకునే సమయంలో శిశువు యొక్క ఆకలి తిరిగి వచ్చినప్పుడు దీన్ని చేయండి.

|-
| 08:40
| వివిధ రకాల ఆహారాలను అందించడం ద్వారా శిశువును వాటిని తినేలా ప్రోత్సహించండి.
|-
| 08:46
| బిడ్డ ఆకలి సూచనల ప్రకారం బిడ్డకు టైప్ 1 మరియు టైప్ 2 పోషకాలు అధికంగా ఉండే ఆహారాన్ని ఇవ్వండి.
|-
| 08:53
| టైప్ 1 మరియు టైప్ 2 పోషకాల గురించి మరొక ట్యుటోరియల్‌లో మరింత చర్చించబడింది.

|-
| 09:01
| తీవ్రమైన ఆరోగ్య పరిస్థితుల్లో, తల్లి తక్షణమే ఆరోగ్య కార్యకర్తను సంప్రదించాలి.

|-
| 09:07
| ఆరోగ్య కార్యకర్తలు తీవ్రమైన పోషకాహార లోపంతో బాధపడుతున్న శిశువులను '''NRC'''కి రిఫర్ చేయాలి.

|-
| 09:14
| '''NRC'''' అనేది ఒక పోషకాహార పునరావాస కేంద్రం ('''nutrition rehabilitation center''').

|-
| 09:20
| ఇది తీవ్రమైన పోషకాహార లోపం ఉన్న పిల్లల యొక్క ఆరోగ్యాన్ని పునరుద్ధరించే యూనిట్.

|-
| 09:27
| ఈ కేంద్రం పిల్లలకు ప్రత్యేక పోషకాహార చికిత్సను అందిస్తుంది.

|-
| 09:33
| ఒక వేళ 6 నెలల వయస్సు పూర్తి అయితే ఇది వారిని ఇంట్లో వండిన ఆహారాన్ని తినడానికి సిద్ధం చేస్తుంది.

|-
| 09:40
|ఇది తల్లులకు తల్లిపాలను గురించి కూడా అవగాహన కల్పిస్తుంది,
|-
| 09:44
| పిల్లల పోషణలో మరియు

|-
| 09:46
| పిల్లల సంరక్షణలో కూడా.

|-
| 09:48
| శిశువు ఆరోగ్యంగా ఉండేందుకు అవసరమైన పోషకాహార చర్యలను అనుసరించండి.

|-
| 09:54
| శిశువులలో పోషకాహార లోపాన్ని నివారించడంలో కూడా ఇవి సహాయపడతాయి.

|-
| 09:59
| ఇది మనల్నిఈ ట్యుటోరియల్ యొక్క చివరకు తీసుకువస్తుంది.

మాతో చేరినందుకు ధన్యవాదాలు.
|-
|}

Health-and-Nutrition/C2/Vitamin-C-rich-cooked-recipes/English

2021-07-07T08:05:22Z

Misbah:

{|border=1
|<center>'''Visual Cue'''</center>
|<center>'''Narration'''</center>

|-
|''' Title slide'''

| Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes.

|-
| Image: Collage of recipes

Image: Collage of ways to prevent loss

| In this tutorial, we will learn about:

1. Ways to avoid the loss of '''vitamin C''' from food.

2. Preparation of some '''vitamin C''' rich cooked recipes.

|-
| Image: Vitamin C symbol and its functions collage

Image: Symbol of''' vitamin C'''

| We will first understand what is '''vitamin C''' and its role in the body.

'''Vitamin C '''is an important water soluble '''vitamin'''.

|-
| Image: Healing of wounds and healthy skin

Image: Fighting infections

GIF: Enhancing absorption of '''iron '''in body

| It is required for various functions in the body.

For example: Healing wounds and maintaining healthy skin.

It also helps in fighting infections and other diseases.

Additionally, '''vitamin C''' enhances the absorption of '''iron''' in the body.

|-
| Image: Collage of food sources''' of vitamin C'''

Image: Collage of gooseberry, guava and citrus fruits

Image: Collage of '''vitamin C''' rich vegetables

| Hence, adequate intake of''' vitamin C '''rich food in our daily diet is essential.

Gooseberries, guavas and citrus fruits are excellent sources of '''vitamin C'''.

Green leafy vegetables and other vegetables are additional sources.

|-
| Image: Collage of ways to avoid loss of Vitamin C

| I will now tell you ways to avoid loss of '''vitamin C''' from food.

|-
| Image: Boiling

Image: Cooking on high flame

Image: Cooking in excess water

Image: Discarding water

| It is to be noted that '''vitamin C''' is sensitive to heat and water.

Cooking at high temperatures will destroy some amount of '''vitamin C''' in the food.

Cooking in excess water and throwing that water causes a loss too.

|-
| Collage of points while cooking vitamin C rich food

| Thus, some points should be remembered while cooking '''vitamin C''' rich food.

|-
| Image: Cooking on high flame with cross mark

Image: Cooking in minimum water with tick mark

Image: Discarding water with cross mark

Image: Cross mark with heating of food repetitively

| Do not overcook the food.

Cook in minimum amounts of water.

Do not discard the water after cooking.

Avoid repetitive heating of food.

|-
| Image: Steaming or sautéing vegetables instead of boiling

Image: Not throwing the water used for boiling

Image: Kneading dough

Image: Collage of curries and soups

| Steam or sauté the vegetables instead of boiling them.

However, if boiling is required then use the water for some other preparation.

Do not throw it away.

You may use the water for kneading a dough.

You can also add it in curries and soups.

|-
| Image: Collage of recipes

Image: Sautéed guava

| Let us now look at the preparation of some''' vitamin C''' rich recipes.

Our first recipe is stir fry guava.

|-
| Image: Guava

Image: Lemon

Image: Cumin seeds

Image: Red chili powder

Image: Coriander powder

Image: curry leaves powder

Image: Ghee and oil

| To prepare this recipe, you need:

1. 150 grams or 1 semi ripe guava

2. ½ lemon

3. ½ teaspoon cumin seeds

4. ¼ teaspoon red chili powder

5. ¼ teaspoon coriander powder

6. 2-3 curry leaves

7. 1 teaspoon oil or ghee

|-
| Image: Salt

| Use salt as per your taste.

|-
| Image: Guava pieces

Image: Cumin seeds and curry leaves in oil

Image: Adding chopped guava

Image: Adding spices

Image: Mixing of the ingredients

| Procedure:

Wash the guava and cut it into small pieces.

Heat oil in a pan.

Add cumin seeds and curry leaves.

When they start to crackle, add the chopped guava pieces.

Add red chili powder, coriander powder and salt.

|-
|

Image: Mixing well

Image: Squeezing lemon juice on top

Image: Guava saute

| Mix everything well and sauté for 2-3 minutes on medium flame.

Switch off the flame and squeeze some lemon juice.

Sauteed guava is ready.

|-
| Image: '''Vitamin C''' content of the recipes

| One bowl of this recipe will give around 300 milligrams of '''vitamin C'''.

|-
|Image: Drumstick curry

| Our next recipe is drumstick curry.

|-
| Image: Drumsticks

Image: Tomatoes

Image: Onions

Image: Cumin seeds

Image: Ginger garlic paste

| For this recipe you need:

1. 75 grams or 2 drumsticks

2. 2 tomatoes

3. ½ onion

4. ½ teaspoon ginger garlic paste

5. ¼ teaspoon cumin seeds

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ¼ teaspoon red chili powder

2. ¼ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: Oil , ghee

Image: Salt

| You will also require 2 teaspoon of oil or ghee and salt to taste.

|-
| Image: Peeled drumsticks

Image: Drumstick pieces

Image: Steaming of drumsticks

Image: Water in a vessel

Image: Stand in a vessel

Image: Plater on the stand

Image: Steaming of drumsticks

| Procedure:

Wash the drumsticks thoroughly.

Cut it into pieces.

Remove the peel.

Steam the drumsticks in a steamer.

If you do not have a steamer, fill one fourth of a cooking pot with water.

Place a stand in it and keep a plate of drumsticks on the stand.

Cover the pot and steam on medium flame for 10 minutes.

|-
| Image: Onion and tomatoes in a mixer

Image: Onion and tomato paste

Image: Cumin seeds and ginger garlic paste

Image: Onion and tomato paste in pan

Image: Adding spices

Image: Mixing the spices and cooking

| Meanwhile, grind onion and tomatoes in a mixer to make a smooth paste.

Heat oil in a pan and add cumin seeds and ginger garlic paste.

Once they start to crackle, add the onion tomato paste to it and stir it well.

Then, add red chili powder, turmeric powder, coriander powder and salt.

Cook for 3 to 5 minutes.

|-
| Image: Add drumstick curry

Image: Cook drumstick in curry

Image: Drumstick curry

| Next add the steamed drumstick pieces.

Add ¼ cup of water and cover the pan.

Cook for 2 minutes on medium flame.

Drumstick curry is ready.

|-
|'''Vitamin C''' content of drumstick curry

| One bowl of this recipe gives about 140 milligrams of '''vitamin C'''.

|-
|Amaranth leaves curry

| The third recipe is amaranth leaves curry.

|-
| Image: Amaranth leaves

Image: Grated gooseberry

Imaged: Roasted gram flour

Image: Onion

Image: Tomato

| Ingredients required to prepare this recipe are:

1. 60 grams or ¼ bundle of red amaranth leaves

2. 1 teaspoon grated gooseberry

3. ½ cup roasted gram flour

4. 1 small onion

5. 2 small tomatoes

|-
| Image: Ginger garlic paste

Image: green chili

Image: Coriander leaves

| Other ingredients required are:

1. ½ teaspoon ginger garlic paste

2. 1 green chili

3. ¼ cup coriander leaves

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: salt, ghee and oil

| You also need salt to taste and 1 tablespoon of ghee or oil.

|-
| Image: Chopped amaranth leaves

Image: Adding of spices

Image: Added ginger garlic paste

Image: Adding roasted gram flour

Image: Mixing everything

| Procedure:

Wash the amaranth leaves thoroughly and chop them.

Take the chopped amaranth leaves in a bowl.

Add salt, red chili powder, chopped green chilly and grated gooseberry.

Then add ginger garlic paste and roasted gram flour.

Mix everything well.

If required, you can add 1 to 2 tablespoon of water to bind the mixture.

|-
| Image: Steamed rolls

Image: Cutting of rolls

Image: Tomato paste

| Make long rolls of this mixture.

Steam the rolls on medium flame for 10-15 minutes.

The procedure for steaming has been explained earlier in this tutorial.

After steaming, keep the rolls aside and let them cool.

Cut the rolls into medium slices.

Meanwhile, grind the tomatoes in the mixer to make a smooth puree.

|-
| Image: Sautéing onions

Image: Adding spices

Image: Adding of tomato puree

Image: Adding of sliced amaranth rolls

Image: Garnish with coriander leaves

| Next, heat oil or ghee in a pan.

Add chopped onions and sauté it.

Add turmeric powder, red chili powder and coriander powder.

Mix well and then add the tomato puree.

Let it cook on low flame for 3 to 5 minutes.

Add the slices of amaranth leaves rolls and mix well.

Cover the lid and cook for 1-2 minutes and switch off the flame.

|-
| Image: Red amaranth leaves curry

| Garnish with washed and chopped coriander leaves.

One bowl of this recipe gives about 98 milligrams of '''vitamin C'''.

|-
| Image: Raw mango and split Bengal gram chutney

| The last recipe is raw mango and split Bengal gram chutney.

|-
| Image: Split Bengal gram

Image: raw mango

Image: half tomato

Image: grated gooseberry

Image: green chilly

Image: coriander leaves

Image: Mustard seeds

| For this recipe, you need:

1. 3 tablespoons of split Bengal gram

2. ½ or 60 grams of raw mango

3. ½ tomato

4. 1 teaspoon grated gooseberry

5. 1 green chilly

6. ¼ cup or a handful of coriander leaves

7. ¼ teaspoon mustard seeds

|-
| Image: salt

Image: oil and ghee

| You will also need 1 tablespoon of oil or ghee.

Use salt according to your taste.

|-
| Image: Soaked split Bengal gram

Image: Coarse paste in a mixer

Image: Mustard seeds in a pan

Image: Adding of paste in the pan

| Procedure:

Wash and soak the split Bengal gram in water for 4-6 hours.

Then grind it along with green chilly coarsely in a mixer or a stone grinder.

Next, heat oil or ghee in a pan and add mustard seeds.

Once they start to crackle, add the coarse paste.

|-
| Image: Cooking on medium flame

Image: adding grated mango and goose berry

Image: adding tomatoes and coriander leaves

Image: mixing well

Image: Have with meals

| Mix it well and let it cook on medium flame for 2-3 minutes.

Switch off the flame and remove it in a bowl.

Add grated raw mango and gooseberry to it.

Then add chopped tomatoes along with washed and chopped coriander leaves.

You can have this along with your meals.

|-
| Image: Vitamin c content of the recipe

Image: Collage of raw food items

| 2 tablespoons of this recipe will give about 40 milligrams of '''vitamin C'''.

|-
| Image: Collage of '''vitamin C''' rich food sources

Image: Collage of ways to avoid loss of vitamin c from food

| Note that '''vitamin C''' content of all these recipes is based on raw edible portions.

Ensure adequate intake of '''vitamin C''' rich food in your diet for good health.

Also remember the key points to avoid the loss of '''Vitamin C''' from food.

|-
| '''Acknowledgement slide'''

| This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Vitamin-C-rich-cooked-recipes/English

2021-07-07T08:04:53Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide

| Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes.

|-
| Image: Collage of recipes

Image: Collage of ways to prevent loss

| In this tutorial, we will learn about:

1. Ways to avoid the loss of '''vitamin C''' from food.

2. Preparation of some '''vitamin C''' rich cooked recipes.

|-
| Image: Vitamin C symbol and its functions collage

Image: Symbol of''' vitamin C'''

| We will first understand what is '''vitamin C''' and its role in the body.

'''Vitamin C '''is an important water soluble '''vitamin'''.

|-
| Image: Healing of wounds and healthy skin

Image: Fighting infections

GIF: Enhancing absorption of '''iron '''in body

| It is required for various functions in the body.

For example: Healing wounds and maintaining healthy skin.

It also helps in fighting infections and other diseases.

Additionally, '''vitamin C''' enhances the absorption of '''iron''' in the body.

|-
| Image: Collage of food sources''' of vitamin C'''

Image: Collage of gooseberry, guava and citrus fruits

Image: Collage of '''vitamin C''' rich vegetables

| Hence, adequate intake of''' vitamin C '''rich food in our daily diet is essential.

Gooseberries, guavas and citrus fruits are excellent sources of '''vitamin C'''.

Green leafy vegetables and other vegetables are additional sources.

|-
| Image: Collage of ways to avoid loss of Vitamin C

| I will now tell you ways to avoid loss of '''vitamin C''' from food.

|-
| Image: Boiling

Image: Cooking on high flame

Image: Cooking in excess water

Image: Discarding water

| It is to be noted that '''vitamin C''' is sensitive to heat and water.

Cooking at high temperatures will destroy some amount of '''vitamin C''' in the food.

Cooking in excess water and throwing that water causes a loss too.

|-
| Collage of points while cooking vitamin C rich food

| Thus, some points should be remembered while cooking '''vitamin C''' rich food.

|-
| Image: Cooking on high flame with cross mark

Image: Cooking in minimum water with tick mark

Image: Discarding water with cross mark

Image: Cross mark with heating of food repetitively

| Do not overcook the food.

Cook in minimum amounts of water.

Do not discard the water after cooking.

Avoid repetitive heating of food.

|-
| Image: Steaming or sautéing vegetables instead of boiling

Image: Not throwing the water used for boiling

Image: Kneading dough

Image: Collage of curries and soups

| Steam or sauté the vegetables instead of boiling them.

However, if boiling is required then use the water for some other preparation.

Do not throw it away.

You may use the water for kneading a dough.

You can also add it in curries and soups.

|-
| Image: Collage of recipes

Image: Sautéed guava

| Let us now look at the preparation of some''' vitamin C''' rich recipes.

Our first recipe is stir fry guava.

|-
| Image: Guava

Image: Lemon

Image: Cumin seeds

Image: Red chili powder

Image: Coriander powder

Image: curry leaves powder

Image: Ghee and oil

| To prepare this recipe, you need:

1. 150 grams or 1 semi ripe guava

2. ½ lemon

3. ½ teaspoon cumin seeds

4. ¼ teaspoon red chili powder

5. ¼ teaspoon coriander powder

6. 2-3 curry leaves

7. 1 teaspoon oil or ghee

|-
| Image: Salt

| Use salt as per your taste.

|-
| Image: Guava pieces

Image: Cumin seeds and curry leaves in oil

Image: Adding chopped guava

Image: Adding spices

Image: Mixing of the ingredients

| Procedure:

Wash the guava and cut it into small pieces.

Heat oil in a pan.

Add cumin seeds and curry leaves.

When they start to crackle, add the chopped guava pieces.

Add red chili powder, coriander powder and salt.

|-
|

Image: Mixing well

Image: Squeezing lemon juice on top

Image: Guava saute

| Mix everything well and sauté for 2-3 minutes on medium flame.

Switch off the flame and squeeze some lemon juice.

Sauteed guava is ready.

|-
| Image: '''Vitamin C''' content of the recipes

| One bowl of this recipe will give around 300 milligrams of '''vitamin C'''.

|-
|Image: Drumstick curry

| Our next recipe is drumstick curry.

|-
| Image: Drumsticks

Image: Tomatoes

Image: Onions

Image: Cumin seeds

Image: Ginger garlic paste

| For this recipe you need:

1. 75 grams or 2 drumsticks

2. 2 tomatoes

3. ½ onion

4. ½ teaspoon ginger garlic paste

5. ¼ teaspoon cumin seeds

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ¼ teaspoon red chili powder

2. ¼ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: Oil , ghee

Image: Salt

| You will also require 2 teaspoon of oil or ghee and salt to taste.

|-
| Image: Peeled drumsticks

Image: Drumstick pieces

Image: Steaming of drumsticks

Image: Water in a vessel

Image: Stand in a vessel

Image: Plater on the stand

Image: Steaming of drumsticks

| Procedure:

Wash the drumsticks thoroughly.

Cut it into pieces.

Remove the peel.

Steam the drumsticks in a steamer.

If you do not have a steamer, fill one fourth of a cooking pot with water.

Place a stand in it and keep a plate of drumsticks on the stand.

Cover the pot and steam on medium flame for 10 minutes.

|-
| Image: Onion and tomatoes in a mixer

Image: Onion and tomato paste

Image: Cumin seeds and ginger garlic paste

Image: Onion and tomato paste in pan

Image: Adding spices

Image: Mixing the spices and cooking

| Meanwhile, grind onion and tomatoes in a mixer to make a smooth paste.

Heat oil in a pan and add cumin seeds and ginger garlic paste.

Once they start to crackle, add the onion tomato paste to it and stir it well.

Then, add red chili powder, turmeric powder, coriander powder and salt.

Cook for 3 to 5 minutes.

|-
| Image: Add drumstick curry

Image: Cook drumstick in curry

Image: Drumstick curry

| Next add the steamed drumstick pieces.

Add ¼ cup of water and cover the pan.

Cook for 2 minutes on medium flame.

Drumstick curry is ready.

|-
|'''Vitamin C''' content of drumstick curry

| One bowl of this recipe gives about 140 milligrams of '''vitamin C'''.

|-
|Amaranth leaves curry

| The third recipe is amaranth leaves curry.

|-
| Image: Amaranth leaves

Image: Grated gooseberry

Imaged: Roasted gram flour

Image: Onion

Image: Tomato

| Ingredients required to prepare this recipe are:

1. 60 grams or ¼ bundle of red amaranth leaves

2. 1 teaspoon grated gooseberry

3. ½ cup roasted gram flour

4. 1 small onion

5. 2 small tomatoes

|-
| Image: Ginger garlic paste

Image: green chili

Image: Coriander leaves

| Other ingredients required are:

1. ½ teaspoon ginger garlic paste

2. 1 green chili

3. ¼ cup coriander leaves

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: salt, ghee and oil

| You also need salt to taste and 1 tablespoon of ghee or oil.

|-
| Image: Chopped amaranth leaves

Image: Adding of spices

Image: Added ginger garlic paste

Image: Adding roasted gram flour

Image: Mixing everything

| Procedure:

Wash the amaranth leaves thoroughly and chop them.

Take the chopped amaranth leaves in a bowl.

Add salt, red chili powder, chopped green chilly and grated gooseberry.

Then add ginger garlic paste and roasted gram flour.

Mix everything well.

If required, you can add 1 to 2 tablespoon of water to bind the mixture.

|-
| Image: Steamed rolls

Image: Cutting of rolls

Image: Tomato paste

| Make long rolls of this mixture.

Steam the rolls on medium flame for 10-15 minutes.

The procedure for steaming has been explained earlier in this tutorial.

After steaming, keep the rolls aside and let them cool.

Cut the rolls into medium slices.

Meanwhile, grind the tomatoes in the mixer to make a smooth puree.

|-
| Image: Sautéing onions

Image: Adding spices

Image: Adding of tomato puree

Image: Adding of sliced amaranth rolls

Image: Garnish with coriander leaves

| Next, heat oil or ghee in a pan.

Add chopped onions and sauté it.

Add turmeric powder, red chili powder and coriander powder.

Mix well and then add the tomato puree.

Let it cook on low flame for 3 to 5 minutes.

Add the slices of amaranth leaves rolls and mix well.

Cover the lid and cook for 1-2 minutes and switch off the flame.

|-
| Image: Red amaranth leaves curry

| Garnish with washed and chopped coriander leaves.

One bowl of this recipe gives about 98 milligrams of '''vitamin C'''.

|-
| Image: Raw mango and split Bengal gram chutney

| The last recipe is raw mango and split Bengal gram chutney.

|-
| Image: Split Bengal gram

Image: raw mango

Image: half tomato

Image: grated gooseberry

Image: green chilly

Image: coriander leaves

Image: Mustard seeds

| For this recipe, you need:

1. 3 tablespoons of split Bengal gram

2. ½ or 60 grams of raw mango

3. ½ tomato

4. 1 teaspoon grated gooseberry

5. 1 green chilly

6. ¼ cup or a handful of coriander leaves

7. ¼ teaspoon mustard seeds

|-
| Image: salt

Image: oil and ghee

| You will also need 1 tablespoon of oil or ghee.

Use salt according to your taste.

|-
| Image: Soaked split Bengal gram

Image: Coarse paste in a mixer

Image: Mustard seeds in a pan

Image: Adding of paste in the pan

| Procedure:

Wash and soak the split Bengal gram in water for 4-6 hours.

Then grind it along with green chilly coarsely in a mixer or a stone grinder.

Next, heat oil or ghee in a pan and add mustard seeds.

Once they start to crackle, add the coarse paste.

|-
| Image: Cooking on medium flame

Image: adding grated mango and goose berry

Image: adding tomatoes and coriander leaves

Image: mixing well

Image: Have with meals

| Mix it well and let it cook on medium flame for 2-3 minutes.

Switch off the flame and remove it in a bowl.

Add grated raw mango and gooseberry to it.

Then add chopped tomatoes along with washed and chopped coriander leaves.

You can have this along with your meals.

|-
| Image: Vitamin c content of the recipe

Image: Collage of raw food items

| 2 tablespoons of this recipe will give about 40 milligrams of '''vitamin C'''.

|-
| Image: Collage of '''vitamin C''' rich food sources

Image: Collage of ways to avoid loss of vitamin c from food

| Note that '''vitamin C''' content of all these recipes is based on raw edible portions.

Ensure adequate intake of '''vitamin C''' rich food in your diet for good health.

Also remember the key points to avoid the loss of '''Vitamin C''' from food.

|-
| '''Acknowledgement slide'''

| This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Vitamin-C-rich-cooked-recipes/English

2021-07-07T08:03:50Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide

| Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes.

|-
| Image: Collage of recipes

Image: Collage of ways to prevent loss

| In this tutorial, we will learn about:

1. Ways to avoid the loss of '''vitamin C''' from food.

2. Preparation of some '''vitamin C''' rich cooked recipes.

|-
| Image: Vitamin C symbol and its functions collage

Image: Symbol of''' vitamin C'''

| We will first understand what is '''vitamin C''' and its role in the body.

'''Vitamin C '''is an important water soluble '''vitamin'''.

|-
| Image: Healing of wounds and healthy skin

Image: Fighting infections

GIF: Enhancing absorption of '''iron '''in body

| It is required for various functions in the body.

For example: Healing wounds and maintaining healthy skin.

It also helps in fighting infections and other diseases.

Additionally, '''vitamin C''' enhances the absorption of '''iron''' in the body.

|-
| Image: Collage of food sources''' of vitamin C'''

Image: Collage of gooseberry, guava and citrus fruits

Image: Collage of '''vitamin C''' rich vegetables

| Hence, adequate intake of''' vitamin C '''rich food in our daily diet is essential.

Gooseberries, guavas and citrus fruits are excellent sources of '''vitamin C'''.

Green leafy vegetables and other vegetables are additional sources.

|-
| Image: Collage of ways to avoid loss of Vitamin C

| I will now tell you ways to avoid loss of '''vitamin C''' from food.

|-
| Image: Boiling

Image: Cooking on high flame

Image: Cooking in excess water

Image: Discarding water

| It is to be noted that '''vitamin C''' is sensitive to heat and water.

Cooking at high temperatures will destroy some amount of '''vitamin C''' in the food.

Cooking in excess water and throwing that water causes a loss too.

|-
| Collage of points while cooking vitamin C rich food

| Thus, some points should be remembered while cooking '''vitamin C''' rich food.

|-
| Image: Cooking on high flame with cross mark

Image: Cooking in minimum water with tick mark

Image: Discarding water with cross mark

Image: Cross mark with heating of food repetitively

| Do not overcook the food.

Cook in minimum amounts of water.

Do not discard the water after cooking.

Avoid repetitive heating of food.

|-
| Image: Steaming or sautéing vegetables instead of boiling

| Steam or sauté the vegetables instead of boiling them.

However, if boiling is required then use the water for some other preparation.

Do not throw it away.

You may use the water for kneading a dough.

You can also add it in curries and soups.

|-
| Image: Collage of recipes

Image: Sautéed guava

| Let us now look at the preparation of some''' vitamin C''' rich recipes.

Our first recipe is stir fry guava.

|-
| Image: Guava

Image: Lemon

Image: Cumin seeds

Image: Red chili powder

Image: Coriander powder

Image: curry leaves powder

Image: Ghee and oil

| To prepare this recipe, you need:

1. 150 grams or 1 semi ripe guava

2. ½ lemon

3. ½ teaspoon cumin seeds

4. ¼ teaspoon red chili powder

5. ¼ teaspoon coriander powder

6. 2-3 curry leaves

7. 1 teaspoon oil or ghee

|-
| Image: Salt

| Use salt as per your taste.

|-
| Image: Guava pieces

Image: Cumin seeds and curry leaves in oil

Image: Adding chopped guava

Image: Adding spices

Image: Mixing of the ingredients

| Procedure:

Wash the guava and cut it into small pieces.

Heat oil in a pan.

Add cumin seeds and curry leaves.

When they start to crackle, add the chopped guava pieces.

Add red chili powder, coriander powder and salt.

|-
|

Image: Mixing well

Image: Squeezing lemon juice on top

Image: Guava saute

| Mix everything well and sauté for 2-3 minutes on medium flame.

Switch off the flame and squeeze some lemon juice.

Sauteed guava is ready.

|-
| Image: '''Vitamin C''' content of the recipes

| One bowl of this recipe will give around 300 milligrams of '''vitamin C'''.

|-
|Image: Drumstick curry

| Our next recipe is drumstick curry.

|-
| Image: Drumsticks

Image: Tomatoes

Image: Onions

Image: Cumin seeds

Image: Ginger garlic paste

| For this recipe you need:

1. 75 grams or 2 drumsticks

2. 2 tomatoes

3. ½ onion

4. ½ teaspoon ginger garlic paste

5. ¼ teaspoon cumin seeds

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ¼ teaspoon red chili powder

2. ¼ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: Oil , ghee

Image: Salt

| You will also require 2 teaspoon of oil or ghee and salt to taste.

|-
| Image: Peeled drumsticks

Image: Drumstick pieces

Image: Steaming of drumsticks

Image: Water in a vessel

Image: Stand in a vessel

Image: Plater on the stand

Image: Steaming of drumsticks

| Procedure:

Wash the drumsticks thoroughly.

Cut it into pieces.

Remove the peel.

Steam the drumsticks in a steamer.

If you do not have a steamer, fill one fourth of a cooking pot with water.

Place a stand in it and keep a plate of drumsticks on the stand.

Cover the pot and steam on medium flame for 10 minutes.

|-
| Image: Onion and tomatoes in a mixer

Image: Onion and tomato paste

Image: Cumin seeds and ginger garlic paste

Image: Onion and tomato paste in pan

Image: Adding spices

Image: Mixing the spices and cooking

| Meanwhile, grind onion and tomatoes in a mixer to make a smooth paste.

Heat oil in a pan and add cumin seeds and ginger garlic paste.

Once they start to crackle, add the onion tomato paste to it and stir it well.

Then, add red chili powder, turmeric powder, coriander powder and salt.

Cook for 3 to 5 minutes.

|-
| Image: Add drumstick curry

Image: Cook drumstick in curry

Image: Drumstick curry

| Next add the steamed drumstick pieces.

Add ¼ cup of water and cover the pan.

Cook for 2 minutes on medium flame.

Drumstick curry is ready.

|-
|'''Vitamin C''' content of drumstick curry

| One bowl of this recipe gives about 140 milligrams of '''vitamin C'''.

|-
|Amaranth leaves curry

| The third recipe is amaranth leaves curry.

|-
| Image: Amaranth leaves

Image: Grated gooseberry

Imaged: Roasted gram flour

Image: Onion

Image: Tomato

| Ingredients required to prepare this recipe are:

1. 60 grams or ¼ bundle of red amaranth leaves

2. 1 teaspoon grated gooseberry

3. ½ cup roasted gram flour

4. 1 small onion

5. 2 small tomatoes

|-
| Image: Ginger garlic paste

Image: green chili

Image: Coriander leaves

| Other ingredients required are:

1. ½ teaspoon ginger garlic paste

2. 1 green chili

3. ¼ cup coriander leaves

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: salt, ghee and oil

| You also need salt to taste and 1 tablespoon of ghee or oil.

|-
| Image: Chopped amaranth leaves

Image: Adding of spices

Image: Added ginger garlic paste

Image: Adding roasted gram flour

Image: Mixing everything

| Procedure:

Wash the amaranth leaves thoroughly and chop them.

Take the chopped amaranth leaves in a bowl.

Add salt, red chili powder, chopped green chilly and grated gooseberry.

Then add ginger garlic paste and roasted gram flour.

Mix everything well.

If required, you can add 1 to 2 tablespoon of water to bind the mixture.

|-
| Image: Steamed rolls

Image: Cutting of rolls

Image: Tomato paste

| Make long rolls of this mixture.

Steam the rolls on medium flame for 10-15 minutes.

The procedure for steaming has been explained earlier in this tutorial.

After steaming, keep the rolls aside and let them cool.

Cut the rolls into medium slices.

Meanwhile, grind the tomatoes in the mixer to make a smooth puree.

|-
| Image: Sautéing onions

Image: Adding spices

Image: Adding of tomato puree

Image: Adding of sliced amaranth rolls

Image: Garnish with coriander leaves

| Next, heat oil or ghee in a pan.

Add chopped onions and sauté it.

Add turmeric powder, red chili powder and coriander powder.

Mix well and then add the tomato puree.

Let it cook on low flame for 3 to 5 minutes.

Add the slices of amaranth leaves rolls and mix well.

Cover the lid and cook for 1-2 minutes and switch off the flame.

|-
| Image: Red amaranth leaves curry

| Garnish with washed and chopped coriander leaves.

One bowl of this recipe gives about 98 milligrams of '''vitamin C'''.

|-
| Image: Raw mango and split Bengal gram chutney

| The last recipe is raw mango and split Bengal gram chutney.

|-
| Image: Split Bengal gram

Image: raw mango

Image: half tomato

Image: grated gooseberry

Image: green chilly

Image: coriander leaves

Image: Mustard seeds

| For this recipe, you need:

1. 3 tablespoons of split Bengal gram

2. ½ or 60 grams of raw mango

3. ½ tomato

4. 1 teaspoon grated gooseberry

5. 1 green chilly

6. ¼ cup or a handful of coriander leaves

7. ¼ teaspoon mustard seeds

|-
| Image: salt

Image: oil and ghee

| You will also need 1 tablespoon of oil or ghee.

Use salt according to your taste.

|-
| Image: Soaked split Bengal gram

Image: Coarse paste in a mixer

Image: Mustard seeds in a pan

Image: Adding of paste in the pan

| Procedure:

Wash and soak the split Bengal gram in water for 4-6 hours.

Then grind it along with green chilly coarsely in a mixer or a stone grinder.

Next, heat oil or ghee in a pan and add mustard seeds.

Once they start to crackle, add the coarse paste.

|-
| Image: Cooking on medium flame

Image: adding grated mango and goose berry

Image: adding tomatoes and coriander leaves

Image: mixing well

Image: Have with meals

| Mix it well and let it cook on medium flame for 2-3 minutes.

Switch off the flame and remove it in a bowl.

Add grated raw mango and gooseberry to it.

Then add chopped tomatoes along with washed and chopped coriander leaves.

You can have this along with your meals.

|-
| Image: Vitamin c content of the recipe

Image: Collage of raw food items

| 2 tablespoons of this recipe will give about 40 milligrams of '''vitamin C'''.

|-
| Image: Collage of '''vitamin C''' rich food sources

Image: Collage of ways to avoid loss of vitamin c from food

| Note that '''vitamin C''' content of all these recipes is based on raw edible portions.

Ensure adequate intake of '''vitamin C''' rich food in your diet for good health.

Also remember the key points to avoid the loss of '''Vitamin C''' from food.

|-
| '''Acknowledgement slide'''

| This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-non-vegetarian-recipes/English

2021-07-07T05:37:33Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich non- vegetarian recipes.

|-
| Image: Collage of folate rich non-vegetarian recipes

Image: Collage of '''folate '''rich vegetarian recipes

| In this tutorial, we will learn about:

1. Food sources rich in '''folate'''.

2. Preparation of a few non - vegetarian recipes.

|-
| Image: Collage of folate symbol and role in body

Image: Folate symbol

| First we will understand what is '''folate''' and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
| Image: Role of folate in body

Image: Cell growth and repair

Image: Folate symbol and healthy pregnancy

Image: Prevention of neural tube defects

Image: Defect in brain and spinal cord

| It is required for various functions in the body.

Let us see a few examples.

Folate is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

'''Folate''' helps in the prevention of '''Neural tube '''defects in babies.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
| Image: Importance of folate collage

| Benefits of '''folate''' have been explained in detail in another tutorial.

Please visit our website for more details.

|-
| Image: Collage of food sources of folate

Image: Collage of beans and pulses

Image: Green leafy vegetables

Image: Collage of fish and sea foods

Image: Collage of pomfret, bombay duck, salmon and mackerel

Image: Collage of prawns, crabs, lobsters, clams and fish eggs

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

Among non-vegetarian foods, fish and sea foods are excellent sources.

For example: pomfret, bombay duck, salmon, mackerel, etc.

Prawns, crabs, lobsters, clams and fish eggs are also included.

Even eggs, chicken or mutton liver are good sources of '''folate'''.

|-
| Image: Collage of recipes

Image: Stuffed egg omelette

| Let us now begin with the preparation of the recipes.

The first recipe is stuffed egg omelette.

|-
| Image: Eggs

Image: Spinach

Image: Onion

Image: Milk

Image: Green chilies

Image: Black pepper powder

Image: Cumin seeds

| To make this recipe, you will need:

1. 2 eggs

2. Handful or 50 grams of spinach

3. ½ onion

4. 2 tablespoons of milk

5. 2 green chilies

6. ¼ teaspoon black pepper powder

7. ½ teaspoon cumin seeds

|-
| Image: Salt

Image: Oil ,ghee and butter

| Take salt according to your taste and 2 teaspoons of oil, ghee or butter.

|-
| Image: Cleaned, Washed and chopped spinach leaves

Image: Oil and cumin seeds in the pan

Image: Sauteing onions

Image: Collage of Adding green chilly and spinach

Image: Sprinkling salt

Image: Saute for 2 mins

Image: Keeping aside

| Procedure:

Wash and chop the spinach leaves finely.

Heat oil in a pan and add cumin seeds.

Once they crackle, add sliced onions and sauté it.

When the onions turn light pink, add green chilies and chopped spinach.

Sprinkle some salt on it.

Sauté it for 1 to 2 minutes on medium flame and then keep it aside.

|-
| Image: Eggs in a bowl

Image: Adding salt and black pepper

Image: Adding milk into it

Image: Beaten eggs

| Meanwhile, crack the eggs in a bowl.

Add salt and black pepper powder.

Next, add milk into it.

Beat the eggs with the help of a spoon or a fork.

|-
| Image: Oil in a pan

Image: Spreading omelette on the pan

Image: Cooking and flipping the omelette

Image: Spinach mix on omelette

Image: Folding the omelette

Image: Stuffed omelette

| Heat oil in a pan.

Pour the beaten eggs on the pan.

Cook for a minute and flip the omelette.

Place the prepared spinach mixture on one half of the omlette.

Fold the omelette on to the other half.

Stuffed egg omelette is ready.

|-
| Image: Folate content of the recipe

| This recipe will give around 290 micrograms of '''folate'''.

|-
| Image: Collage of green leafy vegetables

Image: Amaranth leaves and agathi leaves

| Instead of spinach leaves, you can also use other green leafy vegetables.

For example, amaranth leaves and agathi leaves.

|-
| Image: Fish fry

| The next recipe is Fish fry.

|-
| Image: Collage of fish

Image: Mackerel

| To make this recipe you can use 150 grams of any fish.

I will be making this recipe with pomfret.

|-
| Image: Yoghurt

Image: Lemon juice

Image: Roasted bengal gram flour

Image: Ginger garlic paste

Image: Cumin powder

Image: Red chilli powder

Image: Garam masala powder

| Other ingredients required are:

1. 2 tablespoons of curd

2. 1 tablespoon of lemon juice

3. 1 teaspoon roasted Bengal gram flour

4. ½ teaspoon ginger garlic paste

5. ½ teaspoon cumin seeds powder

6. ½ teaspoon red chili powder

7. ½ teaspoon garam masala powder

|-
| Image: Salt to taste

Image: Oil, ghee and butter

| You will also need salt to taste and 1 tablespoon of oil, ghee or butter.

|-
| Image: Collage of washing the fish

Image: Collage of making slits on fish

Image: Curd in bowl

Image: Adding spices in curd

Image: Mixing the Spices

Image: Applying spices on fish

| Procedure:

First wash and clean the fish thoroughly.

Make slits on its body.

Next, take curd in a bowl.

Add all the ingredients in it, except the fish and oil.

Mix it well.

Apply the prepared paste on the fish and keep it for about an hour.

|-
| Image: Oil in a pan

Image: Cooking fish on the pan

Image: Cooking fish on both sides

Image: fish

| Heat oil in a pan.

Place the fish pieces on the pan and let it cook on low flame on both sides.

You can even bake or steam the fish.

Fish fry is ready.

|-
| Image Folate content of the recipe

| This recipe has about 1,440 micrograms of '''folate'''.

|-
| Image: Chicken liver dry

| The next recipe is chicken liver masala dry.

|-
| Image: Chicken liver

Image: Curd

Image: Onion

Image: Tomato

Image: Capsicum

Image: Ginger garlic paste

Image: Coriander leaves

| Ingredients required are:

1. 60 grams or 1 chicken liver

2. 1 tablespoon of curd

3. 1 small onion

4. ½ tomato

5. ½ capsicum

6. ½ teaspoon ginger garlic paste

7. 5 grams or handful of washed coriander leaves

|-
| Image: Cumin seed powder

Image: Coriander powder

Image: garam masala powder

Image: Red chill powder

| Spices needed are:

1. ½ teaspoon cumin seeds powder

2. ½ teaspoon coriander powder

3. ½ teaspoon garam masala powder

4. ½ teaspoon red chilli powder

|-
| Image: Oil and ghee

Image: Salt to taste

Image: Half Lemon

| You will also need 1 tablespoon of oil or ghee and salt to taste.

For garnishing, you will require juice of half a lemon.

|-
| Image: Washing the chicken liver

Image: Chicken liver in medium size pieces

Image: Ginger garlic paste and curd on chicken liver

Image: Adding spices

Image: chicken liver mixed with spices

| Procedure

Wash the chicken liver and cut into medium size pieces.

Apply ginger garlic paste and curd on it.

Add salt, black pepper powder and rest of the spices.

Mix everything well and keep it for about an hour.

|-
| Image: Heating oil in a pan

Image: Sautéing onions

Image: Adding tomatoes and capsicum

Image: Adding chicken liver pieces

Image: Mixing everything well

Image: Adding water

Image: Adding water and cooking on low flame

| Next, heat oil in a pan.

Sauté chopped onions in it until they turn light golden.

Then add chopped tomato and capsicum.

Add the chicken liver and mix everything well.

To it add half cup of water.

Cover and cook on low flame for 5 to 7 minutes.

|-
| Image: Squeezing lemon

Image: Garnishing it with coriander leaves

Image: Chicken liver masala dry

| Garnish it with lemon juice and coriander leaves.

Chicken liver masala dry is ready.

|-
| Image: Folate content of the recipe

| 1 bowl of this recipe will give about 610 micrograms of '''folate'''.

|-
| Image: Prawn curry

| Our last recipe is Prawn curry.

|-
| Image: Prawns

Image: Fresh coconut

Image: Onion

Image: Tomato

Image: Ginger garlic paste

Image: Curry leaves

Image: Mustard seeds

| For this recipe, ingredients required are:

1. 50 grams of prawns

2. ½ fresh coconut

3. 1 small onion

4. 1 small tomato

5. ½ teaspoon ginger garlic paste

6. 1 sprig of curry leaves

7. ½ teaspoon mustard seeds

|-
| Image: Red chili powder

Image: Cumin seed powder

Image: Turmeric powder

Image: Coriander powder

| Spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon cumin seeds powder

3. ½ teaspoon turmeric powder

4. ½ teaspoon coriander powder

|-
| Image: Salt

Image: Oil and ghee

| Take salt according to taste and 1 tablespoon of oil or ghee.

|-
| Image: Lemon juice

Image: Coriander leaves

| For garnishing you will need:

1. 1 tablespoon of lemon juice and

2. 5 grams or handful of washed coriander leaves

|-
| Image: Washing prawns

Image: Prawns without head and tail

GIF: Cleaning prawns

| Procedure:

First clean and wash the prawns properly.

Remove the head and tail of the prawns.

Use a knife to carefully make a small slit along the back of the prawn.

Then pull out the vein with the tip of the knife or your fingers and discard it.

Do this on the other side as well.

|-
| Image: Marinating the prawns

GIF: Clock showing 15 to 30 minutes

| Put salt and lemon juice on the prawns.

Keep it aside for 15 to 30 minutes.

|-
| Image: Grinding coconut and water

Image: Straining the coconut milk

Image: Coconut milk in a bowl

Image: Squeezing the coconut residue

| Now I will tell you how to prepare coconut milk.

Grind coconut pieces with ½ cup of lukewarm water.

Strain the grounded coconut in a sieve.

Then, collect the coconut milk in a bowl.

Squeeze the coconut residues with clean hands to extract maximum milk.

|-
| Image: Coconut Residue in mixer

Image: Grinding with half cup of water

Image: Straining coconut milk

Image: Collage of procedure of removing coconut milk

Image: Coconut milk in a bowl

| Put back the coconut residue in the mixer.

Add ½ cup of lukewarm water and grind it again.

Strain it and collect the coconut milk for the second time.

Repeat the procedure one more time.

Keep the collected coconut milk aside for later use.

|-
| Image: Ingredients on pan

Image: Sautéing onions

Image: Adding ginger garlic paste, tomato and salt

Image: Adding spices

Image: Mixing well

Image: Adding prawns

Image: Adding coconut milk

Image: Cooking on low flame

| Heat oil in a pan and add mustard seeds and curry leaves.

Once they splutter, add chopped onion and sauté it for 2 to 3 minutes.

Next add ginger garlic paste, chopped tomato, salt and all the spices.

Mix everything well and cook for a few minutes until the tomatoes become soft.

Then add prawns into it.

Add the extracted coconut milk and cook on low flame for 2 minutes.

|-
| Image: Garnishing with lemon juice and coriander leaves

Image: Prawn curry

| Garnish with coriander leaves.

Prawn curry is ready.

|-
| Image: Folate content of prawn curry

| 1 bowl of this curry will give about 650 micrograms of '''folate'''.

|-
| Image: Collage of nutrients

Image: Collage of functions of nutrients

Image: Collage of functions of nutrients

Image: Collage of folate rich food

| All these recipes are rich in other nutrients as well.

For example, '''protein, iron, vitamin B12, choline''' and '''omega 3 fatty acid'''.

It also contains '''zinc, phosphorus, vitamin D''' and '''calcium.'''

Please include '''folate''' rich food in your diet for good health.

|-
| '''Acknowledgement slide'''
| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-non-vegetarian-recipes/English

2021-07-07T05:21:21Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich non- vegetarian recipes.

|-
| Image: Collage of folate rich non-vegetarian recipes

Image: Collage of '''folate '''rich vegetarian recipes

| In this tutorial, we will learn about:

1. Food sources rich in '''folate'''.

2. Preparation of a few non - vegetarian recipes.

|-
| Image: Collage of folate symbol and role in body

Image: Folate symbol

| First we will understand what is '''folate''' and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
| Image: Role of folate in body

Image: Cell growth and repair

Image: Folate symbol and healthy pregnancy

Image: Prevention of neural tube defects

Image: Defect in brain and spinal cord

| It is required for various functions in the body.

Let us see a few examples.

Folate is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

'''Folate''' helps in the prevention of '''Neural tube '''defects in babies.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
| Image: Importance of folate collage

| Benefits of '''folate''' have been explained in detail in another tutorial.

Please visit our website for more details.

|-
| Image: Collage of food sources of folate

Image: Collage of beans and pulses

Image: Green leafy vegetables

Image: Collage of fish and sea foods

Image: Collage of pomfret, bombay duck, salmon and mackerel

Image: Collage of prawns, crabs, lobsters, clams and fish eggs

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

Among non-vegetarian foods, fish and sea foods are excellent sources.

For example: pomfret, bombay duck, salmon, mackerel, etc.

Prawns, crabs, lobsters, clams and fish eggs are also included.

Even eggs, chicken or mutton liver are good sources of '''folate'''.

|-
| Image: Collage of recipes

Image: Stuffed egg omelette

| Let us now begin with the preparation of the recipes.

The first recipe is stuffed egg omelette.

|-
| Image: Eggs

Image: Spinach

Image: Onion

Image: Milk

Image: Green chilies

Image: Black pepper powder

Image: Cumin seeds

| To make this recipe, you will need:

1. 2 eggs

2. Handful or 50 grams of spinach

3. ½ onion

4. 2 tablespoons of milk

5. 2 green chilies

6. ¼ teaspoon black pepper powder

7. ½ teaspoon cumin seeds

|-
| Image: Salt

Image: Oil ,ghee and butter

| Take salt according to your taste and 2 teaspoons of oil, ghee or butter.

|-
| Image: Cleaned, Washed and chopped spinach leaves

Image: Oil and cumin seeds in the pan

Image: Sauteing onions

Image: Collage of Adding green chilly and spinach

Image: Sprinkling salt (thumbnail)

Image: Saute for 2 mins (clock gif)

Image: Keeping aside

| Procedure:

Wash and chop the spinach leaves finely.

Heat oil in a pan and add cumin seeds.

Once they crackle, add sliced onions and sauté it.

When the onions turn light pink, add green chilies and chopped spinach.

Sprinkle some salt on it.

Sauté it for 1 to 2 minutes on medium flame and then keep it aside.

|-
| Image: Eggs in a bowl

Image: Adding salt and black pepper

Image: Adding milk into it

Image: Beaten eggs

| Meanwhile, crack the eggs in a bowl.

Add salt and black pepper powder.

Next, add milk into it.

Beat the eggs with the help of a spoon or a fork.

|-
| Image: Oil in a pan

Image: Spreading omelette on the pan

Image: Cooking and flipping the omelette

Image: Spinach mix on omelette

Image: Folding the omelette

Image: Stuffed omelette

| Heat oil in a pan.

Pour the beaten eggs on the pan.

Cook for a minute and flip the omelette.

Place the prepared spinach mixture on one half of the omlette.

Fold the omelette on to the other half.

Stuffed egg omelette is ready.

|-
| Image: Folate content of the recipe

| This recipe will give around 290 micrograms of '''folate'''.

|-
| Image: Collage of green leafy vegetables

Image: Amaranth leaves and agathi leaves

| Instead of spinach leaves, you can also use other green leafy vegetables.

For example, amaranth leaves and agathi leaves.

|-
| Image: Fish fry

| The next recipe is Fish fry.

|-
| Image: Collage of fish

Image: Mackerel

| To make this recipe you can use 150 grams of any fish.

I will be making this recipe with pomfret.

|-
| Image: Yoghurt

Image: Lemon juice

Image: Roasted bengal gram flour

Image: Ginger garlic paste

Image: Cumin powder

Image: Red chilli powder

Image: Garam masala powder

| Other ingredients required are:

1. 2 tablespoons of curd

2. 1 tablespoon of lemon juice

3. 1 teaspoon roasted Bengal gram flour

4. ½ teaspoon ginger garlic paste

5. ½ teaspoon cumin seeds powder

6. ½ teaspoon red chili powder

7. ½ teaspoon garam masala powder

|-
| Image: Salt to taste

Image: Oil, ghee and butter

| You will also need salt to taste and 1 tablespoon of oil, ghee or butter.

|-
| Image: Collage of washing the fish

Image: Collage of making slits on fish

Image: Curd in bowl

Image: Adding spices in curd

Image: Mixing the Spices

Image: Applying spices on fish

| Procedure:

First wash and clean the fish thoroughly.

Make slits on its body.

Next, take curd in a bowl.

Add all the ingredients in it, except the fish and oil.

Mix it well.

Apply the prepared paste on the fish and keep it for about an hour.

|-
| Image: Oil in a pan

Image: Cooking fish on the pan

Image: Cooking fish on both sides

Image: fish

| Heat oil in a pan.

Place the fish pieces on the pan and let it cook on low flame on both sides.

You can even bake or steam the fish.

Fish fry is ready.

|-
| Image Folate content of the recipe

| This recipe has about 1,440 micrograms of '''folate'''.

|-
| Image: Chicken liver dry

| The next recipe is chicken liver masala dry.

|-
| Image: Chicken liver

Image: Curd

Image: Onion

Image: Tomato

Image: Capsicum

Image: Ginger garlic paste

Image: Coriander leaves

| Ingredients required are:

1. 60 grams or 1 chicken liver

2. 1 tablespoon of curd

3. 1 small onion

4. ½ tomato

5. ½ capsicum

6. ½ teaspoon ginger garlic paste

7. 5 grams or handful of washed coriander leaves

|-
| Image: Cumin seed powder

Image: Coriander powder

Image: garam masala powder

Image: Red chill powder

| Spices needed are:

1. ½ teaspoon cumin seeds powder

2. ½ teaspoon coriander powder

3. ½ teaspoon garam masala powder

4. ½ teaspoon red chilli powder

|-
| Image: Oil and ghee

Image: Salt to taste

Image: Half Lemon

| You will also need 1 tablespoon of oil or ghee and salt to taste.

For garnishing, you will require juice of half a lemon.

|-
| Image: Washing the chicken liver

Image: Chicken liver in medium size pieces

Image: Ginger garlic paste and curd on chicken liver

Image: Adding spices

Image: chicken liver mixed with spices

| Procedure

Wash the chicken liver and cut into medium size pieces.

Apply ginger garlic paste and curd on it.

Add salt, black pepper powder and rest of the spices.

Mix everything well and keep it for about an hour.

|-
| Image: Heating oil in a pan

Image: Sautéing onions

Image: Adding tomatoes and capsicum

Image: Adding chicken liver pieces

Image: Mixing everything well

Image: Adding water

Image: Adding water and cooking on low flame

| Next, heat oil in a pan.

Sauté chopped onions in it until they turn light golden.

Then add chopped tomato and capsicum.

Add the chicken liver and mix everything well.

To it add half cup of water.

Cover and cook on low flame for 5 to 7 minutes.

|-
| Image: Squeezing lemon

Image: Garnishing it with coriander leaves

Image: Chicken liver masala dry

| Garnish it with lemon juice and coriander leaves.

Chicken liver masala dry is ready.

|-
| Image: Folate content of the recipe

| 1 bowl of this recipe will give about 610 micrograms of '''folate'''.

|-
| Image: Prawn curry

| Our last recipe is Prawn curry.

|-
| Image: Prawns

Image: Fresh coconut

Image: Onion

Image: Tomato

Image: Ginger garlic paste

Image: Curry leaves

Image: Mustard seeds

| For this recipe, ingredients required are:

1. 50 grams of prawns

2. ½ fresh coconut

3. 1 small onion

4. 1 small tomato

5. ½ teaspoon ginger garlic paste

6. 1 sprig of curry leaves

7. ½ teaspoon mustard seeds

|-
| Image: Red chili powder

Image: Cumin seed powder

Image: Turmeric powder

Image: Coriander powder

| Spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon cumin seeds powder

3. ½ teaspoon turmeric powder

4. ½ teaspoon coriander powder

|-
| Image: Salt

Image: Oil and ghee

| Take salt according to taste and 1 tablespoon of oil or ghee.

|-
| Image: Lemon juice

Image: Coriander leaves

| For garnishing you will need:

1. 1 tablespoon of lemon juice and

2. 5 grams or handful of washed coriander leaves

|-
| Image: Washing prawns

Image: Prawns without head and tail

GIF: Cleaning prawns

| Procedure:

First clean and wash the prawns properly.

Remove the head and tail of the prawns.

Use a knife to carefully make a small slit along the back of the prawn.

Then pull out the vein with the tip of the knife or your fingers and discard it.

Do this on the other side as well.

|-
| Image: Marinating the prawns

GIF: Clock showing 15 to 30 minutes

| Put salt and lemon juice on the prawns.

Keep it aside for 15 to 30 minutes.

|-
| Image: Grinding coconut and water

Image: Straining the coconut milk

Image: Coconut milk in a bowl

Image: Squeezing the coconut residue

| Now I will tell you how to prepare coconut milk.

Grind coconut pieces with ½ cup of lukewarm water.

Strain the grounded coconut in a sieve.

Then, collect the coconut milk in a bowl.

Squeeze the coconut residues with clean hands to extract maximum milk.

|-
| Image: Coconut Residue in mixer

Image: Grinding with half cup of water

Image: Straining coconut milk

Image: Collage of procedure of removing coconut milk

Image: Coconut milk in a bowl

| Put back the coconut residue in the mixer.

Add ½ cup of lukewarm water and grind it again.

Strain it and collect the coconut milk for the second time.

Repeat the procedure one more time.

Keep the collected coconut milk aside for later use.

|-
| Image: Ingredients on pan

Image: Sautéing onions

Image: Adding ginger garlic paste, tomato and salt

Image: Adding spices

Image: Mixing well

Image: Adding prawns

Image: Adding coconut milk

Image: Cooking on low flame

| Heat oil in a pan and add mustard seeds and curry leaves.

Once they splutter, add chopped onion and sauté it for 2 to 3 minutes.

Next add ginger garlic paste, chopped tomato, salt and all the spices.

Mix everything well and cook for a few minutes until the tomatoes become soft.

Then add prawns into it.

Add the extracted coconut milk and cook on low flame for 2 minutes.

|-
| Image: Garnishing with lemon juice and coriander leaves

Image: Prawn curry

| Garnish with coriander leaves.

Prawn curry is ready.

|-
| Image: Folate content of prawn curry

| 1 bowl of this curry will give about 650 micrograms of '''folate'''.

|-
| Image: Collage of nutrients

Image: Collage of functions of nutrients

Image: Collage of functions of nutrients

Image: Collage of folate rich food

| All these recipes are rich in other nutrients as well.

For example, '''protein, iron, vitamin B12, choline''' and '''omega 3 fatty acid'''.

It also contains '''zinc, phosphorus, vitamin D''' and '''calcium.'''

Please include '''folate''' rich food in your diet for good health.

|-
| '''Acknowledgement slide'''
| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-non-vegetarian-recipes/English

2021-07-07T05:02:14Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich non- vegetarian recipes.

|-
| Image: Collage of folate rich non-vegetarian recipes

Image: Collage of '''folate '''rich vegetarian recipes

| In this tutorial, we will learn about:

1. Food sources rich in '''folate'''.

2. Preparation of a few non - vegetarian recipes.

|-
| Image: Collage of folate symbol and role in body

Image: Folate symbol

| First we will understand what is '''folate''' and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
| Image: Role of folate in body

Image: Cell growth and repair

Image: Folate symbol and healthy pregnancy

Image: Prevention of neural tube defects

Image: Defect in brain and spinal cord

| It is required for various functions in the body.

Let us see a few examples.

Folate is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

'''Folate''' helps in the prevention of '''Neural tube '''defects in babies.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
| Image: Importance of folate collage

| Benefits of '''folate''' have been explained in detail in another tutorial.

Please visit our website for more details.

|-
| Image: Collage of food sources of folate

Image: Collage of beans and pulses

Image: Green leafy vegetables

Image: Collage of fish and sea foods

Image: Collage of pomfret, bombay duck, salmon and mackerel

Image: Collage of prawns, crabs, lobsters, clams and fish eggs

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

Among non-vegetarian foods, fish and sea foods are excellent sources.

For example: pomfret, bombay duck, salmon, mackerel, etc.

Prawns, crabs, lobsters, clams and fish eggs are also included.

Even eggs, chicken or mutton liver are good sources of '''folate'''.

|-
| Image: Stuffed egg omelette

| Let us now begin with the preparation of the recipes.

The first recipe is stuffed egg omelette.

|-
| Image: Eggs

Image: Spinach

Image: Onion

Image: Milk

Image: Green chilies

Image: Black pepper powder

Image: Cumin seeds

| To make this recipe, you will need:

1. 2 eggs

2. Handful or 50 grams of spinach

3. ½ onion

4. 2 tablespoons of milk

5. 2 green chilies

6. ¼ teaspoon black pepper powder

7. ½ teaspoon cumin seeds

|-
| Image: Salt

Image: Oil ,ghee and butter

| Take salt according to your taste and 2 teaspoons of oil, ghee or butter.

|-
| Image: Cleaned, Washed and chopped spinach leaves

Image: Oil and cumin seeds in the pan

Image: Sauteing onions

Image: Collage of Adding green chilly and spinach

Image: Sprinkling salt (thumbnail)

Image: Saute for 2 mins (clock gif)

Image: Keeping aside

| Procedure:

Wash and chop the spinach leaves finely.

Heat oil in a pan and add cumin seeds.

Once they crackle, add sliced onions and sauté it.

When the onions turn light pink, add green chilies and chopped spinach.

Sprinkle some salt on it.

Sauté it for 1 to 2 minutes on medium flame and then keep it aside.

|-
| Image: Eggs in a bowl

Image: Adding salt and black pepper

Image: Adding milk into it

Image: Beaten eggs

| Meanwhile, crack the eggs in a bowl.

Add salt and black pepper powder.

Next, add milk into it.

Beat the eggs with the help of a spoon or a fork.

|-
| Image: Oil in a pan

Image: Spreading omelette on the pan

Image: Cooking and flipping the omelette

Image: Spinach mix on omelette

Image: Folding the omelette

Image: Stuffed omelette

| Heat oil in a pan.

Pour the beaten eggs on the pan.

Cook for a minute and flip the omelette.

Place the prepared spinach mixture on one half of the omlette.

Fold the omelette on to the other half.

Stuffed egg omelette is ready.

|-
| Image: Folate content of the recipe

| This recipe will give around 290 micrograms of '''folate'''.

|-
| Image: Collage of green leafy vegetables

Image: Amaranth leaves and agathi leaves

| Instead of spinach leaves, you can also use other green leafy vegetables.

For example, amaranth leaves and agathi leaves.

|-
| Image: Fish fry

| The next recipe is Fish fry.

|-
| Image: Collage of fish

Image: Mackerel

| To make this recipe you can use 150 grams of any fish.

I will be making this recipe with pomfret.

|-
| Image: Yoghurt

Image: Lemon juice

Image: Roasted bengal gram flour

Image: Ginger garlic paste

Image: Cumin powder

Image: Red chilli powder

Image: Garam masala powder

| Other ingredients required are:

1. 2 tablespoons of curd

2. 1 tablespoon of lemon juice

3. 1 teaspoon roasted Bengal gram flour

4. ½ teaspoon ginger garlic paste

5. ½ teaspoon cumin seeds powder

6. ½ teaspoon red chili powder

7. ½ teaspoon garam masala powder

|-
| Image: Salt to taste

Image: Oil, ghee and butter

| You will also need salt to taste and 1 tablespoon of oil, ghee or butter.

|-
| Image: Collage of washing the fish

Image: Collage of making slits on fish

Image: Curd in bowl

Image: Adding spices in curd

Image: Mixing the Spices

Image: Applying spices on fish

| Procedure:

First wash and clean the fish thoroughly.

Make slits on its body.

Next, take curd in a bowl.

Add all the ingredients in it, except the fish and oil.

Mix it well.

Apply the prepared paste on the fish and keep it for about an hour.

|-
| Image: Oil in a pan

Image: Cooking fish on the pan

Image: Cooking fish on both sides

Image: fish

| Heat oil in a pan.

Place the fish pieces on the pan and let it cook on low flame on both sides.

You can even bake or steam the fish.

Fish fry is ready.

|-
| Image Folate content of the recipe

| This recipe has about 1,440 micrograms of '''folate'''.

|-
| Image: Chicken liver dry

| The next recipe is chicken liver masala dry.

|-
| Image: Chicken liver

Image: Curd

Image: Onion

Image: Tomato

Image: Capsicum

Image: Ginger garlic paste

Image: Coriander leaves

| Ingredients required are:

1. 60 grams or 1 chicken liver

2. 1 tablespoon of curd

3. 1 small onion

4. ½ tomato

5. ½ capsicum

6. ½ teaspoon ginger garlic paste

7. 5 grams or handful of washed coriander leaves

|-
| Image: Cumin seed powder

Image: Coriander powder

Image: garam masala powder

Image: Red chill powder

| Spices needed are:

1. ½ teaspoon cumin seeds powder

2. ½ teaspoon coriander powder

3. ½ teaspoon garam masala powder

4. ½ teaspoon red chilli powder

|-
| Image: Oil and ghee

Image: Salt to taste

Image: Half Lemon

| You will also need 1 tablespoon of oil or ghee and salt to taste.

For garnishing, you will require juice of half a lemon.

|-
| Image: Washing the chicken liver

Image: Chicken liver in medium size pieces

Image: Ginger garlic paste and curd on chicken liver

Image: Adding spices

Image: chicken liver mixed with spices

| Procedure

Wash the chicken liver and cut into medium size pieces.

Apply ginger garlic paste and curd on it.

Add salt, black pepper powder and rest of the spices.

Mix everything well and keep it for about an hour.

|-
| Image: Heating oil in a pan

Image: Sautéing onions

Image: Adding tomatoes and capsicum

Image: Adding chicken liver pieces

Image: Mixing everything well

Image: Adding water

Image: Adding water and cooking on low flame

| Next, heat oil in a pan.

Sauté chopped onions in it until they turn light golden.

Then add chopped tomato and capsicum.

Add the chicken liver and mix everything well.

To it add half cup of water.

Cover and cook on low flame for 5 to 7 minutes.

|-
| Image: Squeezing lemon

Image: Garnishing it with coriander leaves

Image: Chicken liver masala dry

| Garnish it with lemon juice and coriander leaves.

Chicken liver masala dry is ready.

|-
| Image: Folate content of the recipe

| 1 bowl of this recipe will give about 610 micrograms of '''folate'''.

|-
| Image: Prawn curry

| Our last recipe is Prawn curry.

|-
| Image: Prawns

Image: Fresh coconut

Image: Onion

Image: Tomato

Image: Ginger garlic paste

Image: Curry leaves

Image: Mustard seeds

| For this recipe, ingredients required are:

1. 50 grams of prawns

2. ½ fresh coconut

3. 1 small onion

4. 1 small tomato

5. ½ teaspoon ginger garlic paste

6. 1 sprig of curry leaves

7. ½ teaspoon mustard seeds

|-
| Image: Red chili powder

Image: Cumin seed powder

Image: Turmeric powder

Image: Coriander powder

| Spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon cumin seeds powder

3. ½ teaspoon turmeric powder

4. ½ teaspoon coriander powder

|-
| Image: Salt

Image: Oil and ghee

| Take salt according to taste and 1 tablespoon of oil or ghee.

|-
| Image: Lemon juice

Image: Coriander leaves

| For garnishing you will need:

1. 1 tablespoon of lemon juice and

2. 5 grams or handful of washed coriander leaves

|-
| Image: Washing prawns

Image: Prawns without head and tail

GIF: Cleaning prawns

| Procedure:

First clean and wash the prawns properly.

Remove the head and tail of the prawns.

Use a knife to carefully make a small slit along the back of the prawn.

Then pull out the vein with the tip of the knife or your fingers and discard it.

Do this on the other side as well.

|-
| Image: Marinating the prawns

GIF: Clock showing 15 to 30 minutes

| Put salt and lemon juice on the prawns.

Keep it aside for 15 to 30 minutes.

|-
| Image: Grinding coconut and water

Image: Straining the coconut milk

Image: Coconut milk in a bowl

Image: Squeezing the coconut residue

| Now I will tell you how to prepare coconut milk.

Grind coconut pieces with ½ cup of lukewarm water.

Strain the grounded coconut in a sieve.

Then, collect the coconut milk in a bowl.

Squeeze the coconut residues with clean hands to extract maximum milk.

|-
| Image: Coconut Residue in mixer

Image: Grinding with half cup of water

Image: Straining coconut milk

Image: Collage of procedure of removing coconut milk

Image: Coconut milk in a bowl

| Put back the coconut residue in the mixer.

Add ½ cup of lukewarm water and grind it again.

Strain it and collect the coconut milk for the second time.

Repeat the procedure one more time.

Keep the collected coconut milk aside for later use.

|-
| Image: Ingredients on pan

Image: Sautéing onions

Image: Adding ginger garlic paste, tomato and salt

Image: Adding spices

Image: Mixing well

Image: Adding prawns

Image: Adding coconut milk

Image: Cooking on low flame

| Heat oil in a pan and add mustard seeds and curry leaves.

Once they splutter, add chopped onion and sauté it for 2 to 3 minutes.

Next add ginger garlic paste, chopped tomato, salt and all the spices.

Mix everything well and cook for a few minutes until the tomatoes become soft.

Then add prawns into it.

Add the extracted coconut milk and cook on low flame for 2 minutes.

|-
| Image: Garnishing with lemon juice and coriander leaves

Image: Prawn curry

| Garnish with coriander leaves.

Prawn curry is ready.

|-
| Image: Folate content of prawn curry

| 1 bowl of this curry will give about 650 micrograms of '''folate'''.

|-
| Image: Collage of nutrients

Image: Collage of functions of nutrients

Image: Collage of functions of nutrients

Image: Collage of folate rich food

| All these recipes are rich in other nutrients as well.

For example, '''protein, iron, vitamin B12, choline''' and '''omega 3 fatty acid'''.

It also contains '''zinc, phosphorus, vitamin D''' and '''calcium.'''

Please include '''folate''' rich food in your diet for good health.

|-
| '''Acknowledgement slide'''
| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-non-vegetarian-recipes/English

2021-07-07T05:01:31Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich non- vegetarian recipes.

|-
| Image: Collage of folate rich non-vegetarian recipes

Image: Collage of '''folate '''rich vegetarian recipes

| In this tutorial, we will learn about:

1. Food sources rich in '''folate'''.

2. Preparation of a few non - vegetarian recipes.

|-
| Image: Collage of folate symbol and role in body

Image: Folate symbol

| First we will understand what is '''folate''' and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
| Image: Role of folate in body

Image: Cell growth and repair

Image: Folate symbol and healthy pregnancy

Image: Prevention of neural tube defects

Image: Defect in brain and spinal cord

| It is required for various functions in the body.

Let us see a few examples.

Folate is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

'''Folate''' helps in the prevention of '''Neural tube '''defects in babies.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
| Image: Importance of folate collage

| Benefits of '''folate''' have been explained in detail in another tutorial.

Please visit our website for more details.

|-
| Image: Collage of food sources of folate

Image: Collage of beans and pulses

Image: Green leafy vegetables

Image: Collage of fish and sea foods

Image: Collage of pomfret, bombay duck, salmon and mackerel

Image: Collage of prawns, crabs, lobsters, clams and fish eggs

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

Among non-vegetarian foods, fish and sea foods are excellent sources.

For example: pomfret, bombay duck, salmon, mackerel, etc.

Prawns, crabs, lobsters, clams and fish eggs are also included.

Even eggs, chicken or mutton liver are good sources of '''folate'''.

|-
| Image: Stuffed egg omelette

| Let us now begin with the preparation of the recipes.

The first recipe is stuffed egg omelette.

|-
| Image: Eggs

Image: Spinach

Image: Onion

Image: Milk

Image: Green chilies

Image: Black pepper powder

Image: Cumin seeds

| To make this recipe, you will need:

1. 2 eggs

2. Handful or 50 grams of spinach

3. ½ onion

4. 2 tablespoons of milk

5. 2 green chilies

6. ¼ teaspoon black pepper powder

7. ½ teaspoon cumin seeds

|-
| Image: Salt

Image: Oil ,ghee and butter

| Take salt according to your taste and 2 teaspoons of oil, ghee or butter.

|-
| Image: Cleaned, Washed and chopped spinach leaves

Image: Oil and cumin seeds in the pan

Image: Sauteing onions

Image: Collage of Adding green chilly and spinach

Image: Sprinkling salt (thumbnail)

Image: Saute for 2 mins (clock gif)

Image: Keeping aside

| Procedure:

Wash and chop the spinach leaves finely.

Heat oil in a pan and add cumin seeds.

Once they crackle, add sliced onions and sauté it.

When the onions turn light pink, add green chilies and chopped spinach.

Sprinkle some salt on it.

Sauté it for 1 to 2 minutes on medium flame and then keep it aside.

|-
| Image: Eggs in a bowl

Image: Adding salt and black pepper

Image: Adding milk into it

Image: Beaten eggs

| Meanwhile, crack the eggs in a bowl.

Add salt and black pepper powder.

Next, add milk into it.

Beat the eggs with the help of a spoon or a fork.

|-
| Image: Oil in a pan

Image: Spreading omelette on the pan

Image: Cooking and flipping the omelette

Image: Spinach mix on omelette

Image: Folding the omelette

Image: Stuffed omelette

| Heat oil in a pan.

Pour the beaten eggs on the pan.

Cook for a minute and flip the omelette.

Place the prepared spinach mixture on one half of the omlette.

Fold the omelette on to the other half.

Stuffed egg omelette is ready.

|-
| Image: Folate content of the recipe

| This recipe will give around 290 micrograms of '''folate'''.

|-
| Image: Collage of green leafy vegetables

Image: Amaranth leaves and agathi leaves

| Instead of spinach leaves, you can also use other green leafy vegetables.

For example, amaranth leaves and agathi leaves.

|-
| Image: Fish fry

| The next recipe is Fish fry.

|-
| Image: Collage of fish

Image: Mackerel

| To make this recipe you can use 150 grams of any fish.

I will be making this recipe with pomfret.

|-
| Image: Yoghurt

Image: Lemon juice

Image: Roasted bengal gram flour

Image: Ginger garlic paste

Image: Cumin powder

Image: Red chilli powder

Image: Garam masala powder

| Other ingredients required are:

1. 2 tablespoons of curd

2. 1 tablespoon of lemon juice

3. 1 teaspoon roasted Bengal gram flour

4. ½ teaspoon ginger garlic paste

5. ½ teaspoon cumin seeds powder

6. ½ teaspoon red chili powder

7. ½ teaspoon garam masala powder

|-
| Image: Salt to taste

Image: Oil, ghee and butter

| You will also need salt to taste and 1 tablespoon of oil, ghee or butter.

|-
| Image: Collage of washing the fish

Image: Collage of making slits on fish

Image: Curd in bowl

Image: Adding spices in curd

Image: Mixing the Spices

Image: Applying spices on fish

| Procedure:

First wash and clean the fish thoroughly.

Make slits on its body.

Next, take curd in a bowl.

Add all the ingredients in it, except the fish and oil.

Mix it well.

Apply the prepared paste on the fish and keep it for about an hour.

|-
| Image: Oil in a pan

Image: Cooking fish on the pan

Image: Cooking fish on both sides

Image: fish

| Heat oil in a pan.

Place the fish pieces on the pan and let it cook on low flame on both sides.

You can even bake or steam the fish.

Fish fry is ready.

|-
| Image Folate content of the recipe

| This recipe has about 1,440 micrograms of '''folate'''.

|-
| Image: Chicken liver dry

| The next recipe is chicken liver masala dry.

|-
| Image: Chicken liver

Image: Curd

Image: Onion

Image: Ginger garlic paste

Image: Coriander leaves

| Ingredients required are:

1. 60 grams or 1 chicken liver

2. 1 tablespoon of curd

3. 1 small onion

4. ½ tomato

5. ½ capsicum

6. ½ teaspoon ginger garlic paste

7. 5 grams or handful of washed coriander leaves

|-
| Image: Cumin seed powder

Image: Coriander powder

Image: garam masala powder

Image: Red chill powder

| Spices needed are:

1. ½ teaspoon cumin seeds powder

2. ½ teaspoon coriander powder

3. ½ teaspoon garam masala powder

4. ½ teaspoon red chilli powder

|-
| Image: Oil and ghee

Image: Salt to taste

Image: Half Lemon

| You will also need 1 tablespoon of oil or ghee and salt to taste.

For garnishing, you will require juice of half a lemon.

|-
| Image: Washing the chicken liver

Image: Chicken liver in medium size pieces

Image: Ginger garlic paste and curd on chicken liver

Image: Adding spices

Image: chicken liver mixed with spices

| Procedure

Wash the chicken liver and cut into medium size pieces.

Apply ginger garlic paste and curd on it.

Add salt, black pepper powder and rest of the spices.

Mix everything well and keep it for about an hour.

|-
| Image: Heating oil in a pan

Image: Sautéing onions

Image: Adding tomatoes and capsicum

Image: Adding chicken liver pieces

Image: Mixing everything well

Image: Adding water

Image: Adding water and cooking on low flame

| Next, heat oil in a pan.

Sauté chopped onions in it until they turn light golden.

Then add chopped tomato and capsicum.

Add the chicken liver and mix everything well.

To it add half cup of water.

Cover and cook on low flame for 5 to 7 minutes.

|-
| Image: Squeezing lemon

Image: Garnishing it with coriander leaves

Image: Chicken liver masala dry

| Garnish it with lemon juice and coriander leaves.

Chicken liver masala dry is ready.

|-
| Image: Folate content of the recipe

| 1 bowl of this recipe will give about 610 micrograms of '''folate'''.

|-
| Image: Prawn curry

| Our last recipe is Prawn curry.

|-
| Image: Prawns

Image: Fresh coconut

Image: Onion

Image: Tomato

Image: Ginger garlic paste

Image: Curry leaves

Image: Mustard seeds

| For this recipe, ingredients required are:

1. 50 grams of prawns

2. ½ fresh coconut

3. 1 small onion

4. 1 small tomato

5. ½ teaspoon ginger garlic paste

6. 1 sprig of curry leaves

7. ½ teaspoon mustard seeds

|-
| Image: Red chili powder

Image: Cumin seed powder

Image: Turmeric powder

Image: Coriander powder

| Spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon cumin seeds powder

3. ½ teaspoon turmeric powder

4. ½ teaspoon coriander powder

|-
| Image: Salt

Image: Oil and ghee

| Take salt according to taste and 1 tablespoon of oil or ghee.

|-
| Image: Lemon juice

Image: Coriander leaves

| For garnishing you will need:

1. 1 tablespoon of lemon juice and

2. 5 grams or handful of washed coriander leaves

|-
| Image: Washing prawns

Image: Prawns without head and tail

GIF: Cleaning prawns

| Procedure:

First clean and wash the prawns properly.

Remove the head and tail of the prawns.

Use a knife to carefully make a small slit along the back of the prawn.

Then pull out the vein with the tip of the knife or your fingers and discard it.

Do this on the other side as well.

|-
| Image: Marinating the prawns

GIF: Clock showing 15 to 30 minutes

| Put salt and lemon juice on the prawns.

Keep it aside for 15 to 30 minutes.

|-
| Image: Grinding coconut and water

Image: Straining the coconut milk

Image: Coconut milk in a bowl

Image: Squeezing the coconut residue

| Now I will tell you how to prepare coconut milk.

Grind coconut pieces with ½ cup of lukewarm water.

Strain the grounded coconut in a sieve.

Then, collect the coconut milk in a bowl.

Squeeze the coconut residues with clean hands to extract maximum milk.

|-
| Image: Coconut Residue in mixer

Image: Grinding with half cup of water

Image: Straining coconut milk

Image: Collage of procedure of removing coconut milk

Image: Coconut milk in a bowl

| Put back the coconut residue in the mixer.

Add ½ cup of lukewarm water and grind it again.

Strain it and collect the coconut milk for the second time.

Repeat the procedure one more time.

Keep the collected coconut milk aside for later use.

|-
| Image: Ingredients on pan

Image: Sautéing onions

Image: Adding ginger garlic paste, tomato and salt

Image: Adding spices

Image: Mixing well

Image: Adding prawns

Image: Adding coconut milk

Image: Cooking on low flame

| Heat oil in a pan and add mustard seeds and curry leaves.

Once they splutter, add chopped onion and sauté it for 2 to 3 minutes.

Next add ginger garlic paste, chopped tomato, salt and all the spices.

Mix everything well and cook for a few minutes until the tomatoes become soft.

Then add prawns into it.

Add the extracted coconut milk and cook on low flame for 2 minutes.

|-
| Image: Garnishing with lemon juice and coriander leaves

Image: Prawn curry

| Garnish with coriander leaves.

Prawn curry is ready.

|-
| Image: Folate content of prawn curry

| 1 bowl of this curry will give about 650 micrograms of '''folate'''.

|-
| Image: Collage of nutrients

Image: Collage of functions of nutrients

Image: Collage of functions of nutrients

Image: Collage of folate rich food

| All these recipes are rich in other nutrients as well.

For example, '''protein, iron, vitamin B12, choline''' and '''omega 3 fatty acid'''.

It also contains '''zinc, phosphorus, vitamin D''' and '''calcium.'''

Please include '''folate''' rich food in your diet for good health.

|-
| '''Acknowledgement slide'''
| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English

2021-07-07T04:45:49Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes.

|-
|
Image: Collage of food sources of '''folate '''

Image: Collage of '''folate '''rich vegetarian recipes

Image: Collage of ways to reduce '''folate '''loss

| In this tutorial we will learn about:

1. Food sources rich in '''folate'''.

2. Preparation of a few vegetarian recipes.

3. Ways to prevent the loss of '''folate''' from food.

|-
|Image: Collage of functions of '''folate'''

Image: '''Folate '''symbol

|First we will understand what is '''folate''' and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
|Image: Collage functions of '''folate'''

Image: Cell growth and repair

Image: Pregnant woman

Image: Collage functions of '''folate'''

| It is required for various functions in the body.

Let us see a few examples.

'''Folate''' is essential for cell growth and repair.

It is also required for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

|-
| Image: Symbol of '''folate '''

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.

|-
|Image: Collage of recipes

Image: Chickpeas chutney

|Let us look at the preparation of the recipes now.

The first recipe is chickpeas dip (chutney).

|-
| Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

| To make this recipe, you will need:

1. 2 tablespoons of sprouted chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

|-
|Image: Oil

Image: Salt

| You will also require:

1. 1 tablespoon of oil and

2. Salt according to your taste

|-
| Image: Collage of sprouting

Image: Soaking chickpeas

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

|
I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1 to 2 days for the sprouts to appear.

|-
| Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

|
Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.

|-
| Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

| Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas dip (chutney) is ready.

|-
| Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

| You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

|-
| Image: '''Folate''' content of the recipe

| ¼ cup of this dip (chutney) will give you about 148 micrograms of '''folate'''.

|-
| Image: Idli

| The second recipe is Bengal gram idli

|-
| Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: Oil and ghee

Image: Salt

| Ingredients required are:

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

|-
| Image: Sprouted finger millet powder

Image: Sprouted finger millet and drying it

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

| You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

For drying, roast it or keep it in the sunlight.

Finally, grind it to make the powder.

|-
|

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Adding some water to the paste

Image: Idli batter

| I will now tell you the procedure to make the idlis:

Wash and soak Bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind Bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

|-
| Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

| Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment by keeping it for 6-8 hours.

It should be kept in a warm place.

|-
| Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

| Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

|-
| Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

|Place the plates in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

|-
| Image: '''Folate ''' content of idli

| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.

|-
| Image: Cluster beans and sprouted moth beans curry

| Let us now make cluster beans and sprouted moth bean curry.

|-
|Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

| The ingredients required are:

1. 50 grams or a handful of cluster beans

2. 20 grams or 2 tablespoons of sprouted moth bean

3. 2 tablespoon of roasted peanuts

4. 1 tablespoon of grated coconut

5. ½ tomato

6. ½ onion

7. ½ teaspoon of cumin seeds

|-
|Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

| Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

|-
| Image: Oil and ghee

Image: Salt

| You will also need:

1. 1 tablespoon of oil or ghee and

2. Salt to taste

|-
| Image: Sprouting of moth beans

| The procedure for sprouting has been explained earlier in the tutorial.

|-
| Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean

| Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

|-
|Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

| Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

|-
| Image: '''Folate''' content of the recipe

| 1 bowl of this recipe will give you about 100 '''micrograms '''of '''folate'''.

|-
| Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

|You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

|-
| Image: Spinach and yoghurt curry

| The last recipe is spinach and yoghurt curry.

|-
| Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

| For this recipe, ingredients required are:

1. ½ bundle or 100 grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

|-
| Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

| Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

|-
| Image: Oil

Image: Salt

| Take 2 teaspoons of oil and salt according to your taste.

|-
| Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: Chopped steamed spinach

| Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now, steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

|-
| Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

| In another bowl, take curd.

Add salt, turmeric powder roasted gram flour.

Whisk it well.

|-
| Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

| Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

|-
| Image: Garnishing with crushed peanuts

Image: Spinach and yoghurt curry

Image: '''Folate '''content of the curry

| Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 '''micrograms''' of '''folate'''.

|-
| Image: Collage of colocasia leaves and amaranth leaves

| Instead of spinach you can also use colocasia leaves or amaranth leaves.

|-
| Image: Cooking and reduced '''folate''' content

Image: Raw folate rich foods

| As '''folate''' is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, '''folate''' content of these recipes is calculated.

|-
| Image: Collage of ways to reduce the loss of '''folate'''

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

| There are many ways by which loss of '''folate''' while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

|-
| Image: Absorption of folate

Image: Fermenting

Image: Roasting

| For absorption of '''folate''', fermentation and roasting will help.

|-
| Image: '''Folate''' sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase '''folate '''content

| '''Folate''' is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its '''folate''' content.

To ensure adequate '''folate '''intake in your diet, remember these few points.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English

2021-07-07T04:44:50Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes.

|-
|
Image: Collage of food sources of '''folate '''

Image: Collage of '''folate '''rich vegetarian recipes

Image: Collage of ways to reduce '''folate '''loss

| In this tutorial we will learn about:

1. Food sources rich in '''folate'''.

2. Preparation of a few vegetarian recipes.

3. Ways to prevent the loss of '''folate''' from food.

|-
|Image: Collage of functions of '''folate'''

Image: '''Folate '''symbol

|First we will understand what is '''folate''' and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
|Image: Collage functions of '''folate'''

Image: Cell growth and repair

Image: Pregnant woman

Image: Collage functions of '''folate'''

| It is required for various functions in the body.

Let us see a few examples.

'''Folate''' is essential for cell growth and repair.

It is also required for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

|-
| Image: Symbol of '''folate '''

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.

|-
|Image: Collage of recipes

Image: Chickpeas chutney

|Let us look at the preparation of the recipes now.

The first recipe is chickpeas dip (chutney).

|-
| Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

| To make this recipe, you will need:

1. 2 tablespoons of sprouted chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

|-
|Image: Oil

Image: Salt

| You will also require:

1. 1 tablespoon of oil and

2. Salt according to your taste.

|-
| Image: Collage of sprouting

Image: Soaking chickpeas

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

|
I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1 to 2 days for the sprouts to appear.

|-
| Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

|
Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.

|-
| Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

| Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas dip (chutney) is ready.

|-
| Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

| You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

|-
| Image: '''Folate''' content of the recipe

| ¼ cup of this dip (chutney) will give you about 148 micrograms of '''folate'''.

|-
| Image: Idli

| The second recipe is Bengal gram idli

|-
| Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: Oil and ghee

Image: Salt

| Ingredients required are:

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

|-
| Image: Sprouted finger millet powder

Image: Sprouted finger millet and drying it

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

| You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

For drying, roast it or keep it in the sunlight.

Finally, grind it to make the powder.

|-
|

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Adding some water to the paste

Image: Idli batter

| I will now tell you the procedure to make the idlis:

Wash and soak Bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind Bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

|-
| Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

| Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment by keeping it for 6-8 hours.

It should be kept in a warm place.

|-
| Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

| Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

|-
| Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

|Place the plates in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

|-
| Image: '''Folate ''' content of idli

| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.

|-
| Image: Cluster beans and sprouted moth beans curry

| Let us now make cluster beans and sprouted moth bean curry.

|-
|Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

| The ingredients required are:

1. 50 grams or a handful of cluster beans

2. 20 grams or 2 tablespoons of sprouted moth bean

3. 2 tablespoon of roasted peanuts

4. 1 tablespoon of grated coconut

5. ½ tomato

6. ½ onion

7. ½ teaspoon of cumin seeds

|-
|Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

| Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

|-
| Image: Oil and ghee

Image: Salt

| You will also need:

1. 1 tablespoon of oil or ghee and

2. Salt to taste

|-
| Image: Sprouting of moth beans

| The procedure for sprouting has been explained earlier in the tutorial.

|-
| Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean

| Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

|-
|Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

| Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

|-
| Image: '''Folate''' content of the recipe

| 1 bowl of this recipe will give you about 100 '''micrograms '''of '''folate'''.

|-
| Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

|You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

|-
| Image: Spinach and yoghurt curry

| The last recipe is spinach and yoghurt curry.

|-
| Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

| For this recipe, ingredients required are:

1. ½ bundle or 100 grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

|-
| Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

| Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

|-
| Image: Oil

Image: Salt

| Take 2 teaspoons of oil and salt according to your taste.

|-
| Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: Chopped steamed spinach

| Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now, steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

|-
| Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

| In another bowl, take curd.

Add salt, turmeric powder roasted gram flour.

Whisk it well.

|-
| Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

| Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

|-
| Image: Garnishing with crushed peanuts

Image: Spinach and yoghurt curry

Image: '''Folate '''content of the curry

| Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 '''micrograms''' of '''folate'''.

|-
| Image: Collage of colocasia leaves and amaranth leaves

| Instead of spinach you can also use colocasia leaves or amaranth leaves.

|-
| Image: Cooking and reduced '''folate''' content

Image: Raw folate rich foods

| As '''folate''' is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, '''folate''' content of these recipes is calculated.

|-
| Image: Collage of ways to reduce the loss of '''folate'''

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

| There are many ways by which loss of '''folate''' while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

|-
| Image: Absorption of folate

Image: Fermenting

Image: Roasting

| For absorption of '''folate''', fermentation and roasting will help.

|-
| Image: '''Folate''' sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase '''folate '''content

| '''Folate''' is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its '''folate''' content.

To ensure adequate '''folate '''intake in your diet, remember these few points.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English

2021-07-07T04:37:23Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes.

|-
|
Image: Collage of food sources of '''folate '''

Image: Collage of '''folate '''rich vegetarian recipes

Image: Collage of ways to reduce '''folate '''loss

| In this tutorial we will learn about:

1. Food sources rich in '''folate'''.

2. Preparation of a few vegetarian recipes.

3. Ways to prevent the loss of '''folate''' from food.

|-
|Image: Collage of functions of '''folate'''

Image: '''Folate '''symbol

|First we will understand what is '''folate''' and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
|Image: Collage functions of '''folate'''

Image: Cell growth and repair

Image: Pregnant woman

| It is required for various functions in the body.

Let us see a few examples.

'''Folate''' is essential for cell growth and repair.

It is also required for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

|-
| Image: Symbol of '''folate '''

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.

|-
|Image: Chickpeas chutney

|Let us look at the preparation of the recipes now.

The first recipe is chickpeas dip (chutney).

|-
| Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

| To make this recipe, you will need:

1. 2 tablespoons of sprouted chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

|-
|Image: Oil

Image: Salt

| You will also require:

1. 1 tablespoon of oil and

2. Salt according to your taste.

|-
| Image: Soaking chickpeas

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

|
I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1 to 2 days for the sprouts to appear.

|-
| Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

|
Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.

|-
| Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

| Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas dip (chutney) is ready.

|-
| Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

| You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

|-
| Image: '''Folate''' content of the recipe

| ¼ cup of this dip (chutney) will give you about 148 micrograms of '''folate'''.

|-
| Image: Idli

| The second recipe is Bengal gram idli

|-
| Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: Oil and ghee

Image: Salt

| Ingredients required are:

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

|-
| Image: Sprouted finger millet powder

Image: Sprouted finger millet

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

| You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

For drying, roast it or keep it in the sunlight.

Finally, grind it to make the powder.

|-
|

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Idli batter

| I will now tell you the procedure to make the idlis:

Wash and soak Bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind Bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

|-
| Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

| Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment by keeping it for 6-8 hours.

It should be kept in a warm place.

|-
| Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

| Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

|-
| Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

|Place the plates in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

|-
| Image: '''Folate ''' content of idli

| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.

|-
| Image: Cluster beans and sprouted moth beans curry

| Let us now make cluster beans and sprouted moth bean curry.

|-
|Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

| The ingredients required are:

1. 50 grams or a handful of cluster beans

2. 20 grams or 2 tablespoons of sprouted moth bean

3. 2 tablespoon of roasted peanuts

4. 1 tablespoon of grated coconut

5. ½ tomato

6. ½ onion

7. ½ teaspoon of cumin seeds

|-
|
Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

| Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

|-
| Image: Oil and ghee

Image: Salt

| You will also need:

1. 1 tablespoon of oil or ghee and

2. Salt to taste

|-
| Image: Sprouting of moth beans

| The procedure for sprouting has been explained earlier in the tutorial.

|-
| Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean

| Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

|-
|Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

| Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

|-
| Image: '''Folate''' content of the recipe

| 1 bowl of this recipe will give you about 100 '''micrograms '''of '''folate'''.

|-
| Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

|You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

|-
| Image: Spinach and yoghurt curry

| The last recipe is spinach and yoghurt curry.

|-
| Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

| For this recipe, ingredients required are:

1. ½ bundle or 100 grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

|-
| Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

| Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

|-
| Image: Oil

Image: Salt

| Take 2 teaspoons of oil and salt according to your taste.

|-
| Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: Chopped steamed spinach

| Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now, steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

|-
| Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

| In another bowl, take curd.

Add salt, turmeric powder roasted gram flour.

Whisk it well.

|-
| Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

| Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

|-
| Image: Garnishing with crushed peanuts

Image: Spinach and yoghurt curry

Image: '''Folate '''content of the curry

| Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 '''micrograms''' of '''folate'''.

|-
| Image: Collage of colocasia leaves and amaranth leaves

| Instead of spinach you can also use colocasia leaves or amaranth leaves.

|-
| Image: Cooking and reduced '''folate''' content

Image: Raw folate rich foods

| As '''folate''' is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, '''folate''' content of these recipes is calculated.

|-
| Image: Collage of ways to reduce the loss of '''folate'''

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

| There are many ways by which loss of '''folate''' while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

|-
| Image: Absorption of folate

Image: Fermenting

Image: Roasting

| For absorption of '''folate''', fermentation and roasting will help.

|-
| Image: '''Folate''' sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase '''folate '''content

| '''Folate''' is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its '''folate''' content.

To ensure adequate '''folate '''intake in your diet, remember these few points.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Vitamin-C-rich-cooked-recipes/English

2021-07-06T04:44:02Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide

| Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes.

|-
| Image: Collage of recipes

Image: Collage of ways to prevent loss

| In this tutorial, we will learn about:
Ways to avoid the loss of '''vitamin C''' from food.
Preparation of some '''vitamin C''' rich cooked recipes.

|-
| Image: Vitamin C symbol and its functions collage

Image: Symbol of''' vitamin C'''

| We will first understand what is '''vitamin C''' and its role in the body.

'''Vitamin C '''is an important water soluble '''vitamin'''.

|-
| Image: Healing of wounds and healthy skin

Image: Fighting infections

GIF: Enhancing absorption of '''iron '''in body

| It is required for various functions in the body.</span>

For example: Healing wounds and maintaining healthy skin.

It also helps in fighting infections and other diseases.

Additionally, '''vitamin C''' enhances the absorption of '''iron''' in the body.

|-
| Image: Collage of food sources''' of vitamin C'''

Image: Collage of gooseberry, guava and citrus fruits

Image: Collage of '''vitamin C''' rich vegetables

| Hence, adequate intake of''' vitamin C '''rich food in our daily diet is essential.

Gooseberries, guavas and citrus fruits are excellent sources of''' vitamin C'''.

Green leafy vegetables and rest of the vegetables.

|-
| Image: Collage of ways to avoid loss of Vitamin C

| I will now tell you ways to avoid loss of '''vitamin C''' from food.

|-
| Image: Boiling

Image: Cooking on high flame

Image: Cooking in excess water

Image: Discarding water

| It is to be noted that '''vitamin C''' is sensitive to heat and water.

Cooking at high temperatures will destroy some amount of '''vitamin C''' in the food.

Cooking in excess water and throwing that water causes a loss too.

|-
| Collage of points while cooking vitamin C rich food

| Thus, some points should be remembered while cooking '''vitamin C '''rich food.

|-
| Image: Cooking on high flame with cross mark

Image: Cooking in minimum water with tick mark

Image: Discarding water with cross mark

Image: Cross mark with heating of food repetitively

| Do not overcook the food.

Cook in minimum amounts of water.

Do not discard the water after cooking.

Avoid repetitive heating of food.

|-
| Image: Steaming or sauteing vegetables instead of boiling

| Steam or saute the vegetables instead of boiling them.

However, if boiling is required then use the water for some other preparation.

Do not throw it away.

You may use the water for kneading a dough.

You can also add it in curries and soups.

|-
| Image: Collage of recipes

Image: Sauteed guava

| Let us now look at the preparation of some''' vitamin C''' rich recipes.

Our first recipe is stir fry guava.

|-
| Image: Guava

Image: Lemon

Image: Cumin seeds

Image: Red chilli powder

Image: Coriander powder

Image: curry leaves powder

Image: Ghee and oil

| To prepare this recipe, you need:

1. 150 grams or 1 semi ripe guava

2. ½ lemon

3. ½ teaspoon cumin seeds

4. ¼ teaspoon red chilli powder

5. ¼ teaspoon coriander powder

6. 2-3 curry leaves

7. 1 teaspoon oil or ghee

|-
| Image: Salt

| Use salt as per your taste.

|-
| Image: Guava pieces

Image: Cumin seeds and curry leaves in oil

Image: Adding chopped guava

Image: Adding spices

Image: Mixing of the ingredients

| Procedure:

Wash the guava and cut it into small pieces.

Heat oil in a pan.

Add cumin seeds and curry leaves.

When they start to crackle, add the chopped guava pieces.

Add red chilli powder, coriander powder and salt.

|-
| Image: Squeezing lemon juice on top

Image: Guava sabzi

| Mix everything well and saute for 2-3 minutes on medium flame.

Switch off the flame and squeeze some lemon juice.

Sauteed guava is ready.

|-
| Image: Guava sabzi with vitamin C content to be edited

| One bowl of this recipe will give around 300 milligrams of '''vitamin C'''.

|-
|Image: Drumstick curry

| Our next recipe is drumstick curry.

|-
| Image: Drumsticks

Image: Tomatoes

Image: Onions

Image: Cumin seeds

Image: Ginger garlic paste

| For this recipe you need:

1. 75 grams or 2 drumsticks

2. 2 tomatoes

3. ½ onion

4. ½ teaspoon ginger garlic paste

5. ¼ teaspoon cumin seeds

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ¼ teaspoon red chili powder

2. ¼ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: Oil , ghee and salt

| You will also require 2 teaspoon of oil or ghee and salt to taste.

|-
| Image: Peeled drumsticks

Image: Drumstick pieces

Image: Steaming of drumsticks

Image: Water in a vessel

Image: Stand in a vessel

Image: Plater on the stand

Image: Steaming of drumsticks

| Procedure:

Wash the drumsticks thoroughly.

Remove the peel and cut it into pieces.

Steam the drumsticks in a steamer.

If you do not have a steamer, fill one fourth of a cooking pot with water.

Place a stand in it and keep a plate of drumsticks on the stand.

Cover the pot and steam on medium flame for 10 minutes.

|-
| Image: Onion and tomatoes in a mixer

Image: Onion and tomato paste

Image: Cumin seeds and ginger garlic paste

Image: Onion and tomato paste in pan

Image: Adding spices

Image: Mixing the spices and cooking

| Meanwhile, grind onion and tomatoes in a mixer to make a smooth paste.

Heat oil in a pan and add cumin seeds and ginger garlic paste.

Once they start to crackle, add the onion tomato paste to it and stir it well.

Then, add red chili powder, turmeric powder, coriander powder and salt.

Cook for 3 to 5 minutes.

|-
| Image: Add drumstick curry

Image: Cook drumstick in curry

Image: Drumstick curry

| Next add the steamed drumstick pieces.

Add ¼ cup of water and cover the pan.

Cook for 2 minutes on medium flame.

Drumstick curry is ready.

|-
|Vitamin C content of drumstick curry

| One bowl of this recipe gives about 140 milligrams of '''vitamin C'''.

|-
|Amaranth leaves curry

| The third recipe is amaranth leaves curry.

|-
| Image: Amaranth leaves

Image: Grated gooseberry

Imaged: Roasted gram flour

Image: Onion

Image: Tomato

| Ingredients required to prepare this recipe are:

1. 60 grams or ¼ bundle of red amaranth leaves

2. 1 teaspoon grated gooseberry

3. ½ cup roasted gram flour

4. 1 small onion

5. 2 small tomatoes

|-
| Image: Ginger garlic paste

Image: green chili

Image: Coriander leaves

| Other ingredients required are:

1. ½ teaspoon ginger garlic paste

2. 1 green chili

3. ¼ cup coriander leaves

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: salt, ghee and oil

| You also need salt to taste and 1 tablespoon of ghee or oil.

|-
| Image: Chopped amaranth leaves

Image: Adding of spices

Image: Added ginger garlic paste

Image: Adding roasted gram flour

Image: Mixing everything

| Procedure:

Wash the amaranth leaves thoroughly and chop them.

Take the chopped amaranth leaves in a bowl.

Add salt, red chilli powder, chopped green chilly and grated gooseberry.

Then add ginger garlic paste and roasted gram flour.

Mix everything well.

If required, you can add 1 to 2 tablespoon of water to bind the mixture.

|-
| Image: Steamed rolls

Image: Cutting of rolls

Image: Tomato paste

| Make long rolls of this mixture.

Steam the rolls on medium flame for 10-15 minutes.

The procedure for steaming has been explained earlier in this tutorial.

After steaming, keep the rolls aside and let them cool.

Cut the rolls into medium slices.

Meanwhile, grind the tomatoes in the mixer to make a smooth puree.

|-
| Image: Sauteing onions

Image: Adding spices

Image: Adding of tomato puree

Image: Adding of sliced amaranth rolls

Image: Garnish with coriander leaves

| Next, heat oil or ghee in a pan.

Add chopped onions and saute it.

Add turmeric powder, red chilli powder and coriander powder.

Mix well and then add the tomato puree.

Let it cook on low flame for 3 to 5 minutes.

Add the slices of amaranth leaves rolls and mix well.

Cover the lid and cook for 1-2 minutes and switch off the flame.

|-
| Image: Red amaranth leaves curry

| Garnish with washed and chopped coriander leaves.

One bowl of this recipe gives about 98 milligrams of '''vitamin C'''.

|-
| Image; Raw mango and split bengal gram
| The last recipe is raw mango and split bengal gram chutney.

|-
| Image: Split bengal gram

Image: raw mango

Image: half tomato

Image: grated gooseberry

Image: green chilly

Image: coriander leaves

Image: Mustard seeds

| For this recipe, you need:

1. 3 tablespoons of split bengal gram

2. ½ or 60 grams of raw mango

3. ½ tomato

4. 1 teaspoon grated gooseberry

5. 1 green chilly

6. ¼ cup or a handful of coriander leaves

7. ¼ teaspoon mustard seeds

|-
| Image: salt

Image: oil

| You will also need 1 tablespoon of oil or ghee.

Use salt according to your taste.

|-
| Image: Soaked split bengal gram

Image: Coarse paste in a mixer

Image: Mustard seeds in a pan

Image: Adding of paste in the pan

| Procedure:

Wash and soak the split bengal gram in water for 4-6 hours.

Then grind it along with green chilly coarsely in a mixer or a stone grinder.

Next, heat oil or ghee in a pan and add mustard seeds.

Once they start to crackle, add the coarse paste.

|-
| Image: Cooking on medium flame

Image: adding grated mango and goose berry

Image: adding tomatoes and coriander leaves

Image: mixing well

Image: Have with meals

| Mix it well and let it cook on medium flame for 2-3 minutes.

Switch off the flame and remove it in a bowl.

Add grated raw mango and gooseberry to it.

Then add chopped tomatoes along with washed and chopped coriander leaves.

You can have this along with your meals.

|-
| Image: Vitamin c content of the recipe

Image: Collage of raw food items

| 2 tablespoons of this recipe will give about 40 milligrams of '''vitamin C.'''

|-
| Image: Collage of '''vitamin C''' rich food sources

Image: Collage of ways to avoid loss of vitamin c from food

| Note that '''vitamin C''' content of all these recipes is based on raw edible portions.

Ensure adequate intake of '''vitamin C '''rich food in your diet for good health.

Also remember the key points to avoid the loss of '''Vitamin C''' from food.

|-
| '''Acknowledgement slide'''
| This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Vitamin-C-rich-cooked-recipes/English

2021-07-06T04:42:40Z

Misbah: Created page with "{|border=1 |<center>Visual Cue</center> |<center>Narration</center> |- | Title slide | Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes. |- | Ima..."

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide

| Welcome to the '''spoken tutorial''' on''' vitamin C''' rich cooked recipes.

|-
| Image: Collage of recipes

Image: Collage of ways to prevent loss

| In this tutorial, we will learn about:
Ways to avoid the loss of '''vitamin C''' from food.
Preparation of some '''vitamin C''' rich cooked recipes.

|-
| Image: Vitamin C symbol and its functions collage

Image: Symbol of''' vitamin C'''

| We will first understand what is '''vitamin C''' and its role in the body.

'''Vitamin C '''is an important water soluble '''vitamin'''.

|-
| Image: Healing of wounds and healthy skin

Image: Fighting infections

GIF: Enhancing absorption of '''iron '''in body

| It is required for various functions in the body.</span>

For example: Healing wounds and maintaining healthy skin.

It also helps in fighting infections and other diseases.

Additionally, '''vitamin C''' enhances the absorption of '''iron''' in the body.

|-
| Image: Collage of food sources''' of vitamin C'''

Image: Collage of gooseberry, guava and citrus fruits

Image: Collage of '''vitamin C''' rich vegetables

| Hence, adequate intake of''' vitamin C '''rich food in our daily diet is essential.

Gooseberries, guavas and citrus fruits are excellent sources of''' vitamin C'''.

Green leafy vegetables and rest of the vegetables.

|-
| Image: Collage of ways to avoid loss of Vitamin C

| I will now tell you ways to avoid loss of '''vitamin C''' from food.

|-
| Image: Boiling

Image: Cooking on high flame

Image: Cooking in excess water

Image: Discarding water

| It is to be noted that '''vitamin C''' is sensitive to heat and water.

Cooking at high temperatures will destroy some amount of '''vitamin C''' in the food.

Cooking in excess water and throwing that water causes a loss too.

|-
| Collage of points while cooking vitamin C rich food

| Thus, some points should be remembered while cooking '''vitamin C '''rich food.

|-
| Image: Cooking on high flame with cross mark

Image: Cooking in minimum water with tick mark

Image: Discarding water with cross mark

Image: Cross mark with heating of food repetitively

| Do not overcook the food.

Cook in minimum amounts of water.

Do not discard the water after cooking.

Avoid repetitive heating of food.

|-
| Image: Steaming or sauteing vegetables instead of boiling

| Steam or saute the vegetables instead of boiling them.

However, if boiling is required then use the water for some other preparation.

Do not throw it away.

You may use the water for kneading a dough.

You can also add it in curries and soups.

|-
| Image: Collage of recipes

Image: Sauteed guava

| Let us now look at the preparation of some''' vitamin C''' rich recipes.

Our first recipe is stir fry guava.

|-
| Image: Guava

Image: Lemon

Image: Cumin seeds

Image: Red chilli powder

Image: Coriander powder

Image: curry leaves powder

Image: Ghee and oil

| To prepare this recipe, you need:

1. 150 grams or 1 semi ripe guava

2. ½ lemon

3. ½ teaspoon cumin seeds

4. ¼ teaspoon red chilli powder

5. ¼ teaspoon coriander powder

6. 2-3 curry leaves

7. 1 teaspoon oil or ghee

|-
| Image: Salt

| Use salt as per your taste.

|-
| Image: Guava pieces

Image: Cumin seeds and curry leaves in oil

Image: Adding chopped guava

Image: Adding spices

Image: Mixing of the ingredients

| Procedure:

Wash the guava and cut it into small pieces.

Heat oil in a pan.

Add cumin seeds and curry leaves.

When they start to crackle, add the chopped guava pieces.

Add red chilli powder, coriander powder and salt.

|-
| Image: Squeezing lemon juice on top

Image: Guava sabzi

| Mix everything well and saute for 2-3 minutes on medium flame.

Switch off the flame and squeeze some lemon juice.

Sauteed guava is ready.

|-
| Image: Guava sabzi with vitamin C content to be edited

| One bowl of this recipe will give around 300 milligrams of '''vitamin C'''.

|-
| Our next recipe is drumstick curry.

|-
| Image: Drumsticks

Image: Tomatoes

Image: Onions

Image: Cumin seeds

Image: Ginger garlic paste

| For this recipe you need:

1. 75 grams or 2 drumsticks

2. 2 tomatoes

3. ½ onion

4. ½ teaspoon ginger garlic paste

5. ¼ teaspoon cumin seeds

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ¼ teaspoon red chili powder

2. ¼ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: Oil , ghee and salt

| You will also require 2 teaspoon of oil or ghee and salt to taste.

|-
| Image: Peeled drumsticks

Image: Drumstick pieces

Image: Steaming of drumsticks

Image: Water in a vessel

Image: Stand in a vessel

Image: Plater on the stand

Image: Steaming of drumsticks

| Procedure:

Wash the drumsticks thoroughly.

Remove the peel and cut it into pieces.

Steam the drumsticks in a steamer.

If you do not have a steamer, fill one fourth of a cooking pot with water.

Place a stand in it and keep a plate of drumsticks on the stand.

Cover the pot and steam on medium flame for 10 minutes.

|-
| Image: Onion and tomatoes in a mixer

Image: Onion and tomato paste

Image: Cumin seeds and ginger garlic paste

Image: Onion and tomato paste in pan

Image: Adding spices

Image: Mixing the spices and cooking

| Meanwhile, grind onion and tomatoes in a mixer to make a smooth paste.

Heat oil in a pan and add cumin seeds and ginger garlic paste.

Once they start to crackle, add the onion tomato paste to it and stir it well.

Then, add red chili powder, turmeric powder, coriander powder and salt.

Cook for 3 to 5 minutes.

|-
| Image: Add drumstick curry

Image: Cook drumstick in curry

Image: Drumstick curry

| Next add the steamed drumstick pieces.

Add ¼ cup of water and cover the pan.

Cook for 2 minutes on medium flame.

Drumstick curry is ready.

|-
| One bowl of this recipe gives about 140milligrams of '''vitamin C'''.

|-
| The third recipe is amaranth leaves curry.

|-
| Image: Amaranth leaves

Image: Grated gooseberry

Imaged: Roasted gram flour

Image: Onion

Image: Tomato

| Ingredients required to prepare this recipe are:

1. 60 grams or ¼ bundle of red amaranth leaves

2. 1 teaspoon grated gooseberry

3. ½ cup roasted gram flour

4. 1 small onion

5. 2 small tomatoes

|-
| Image: Ginger garlic paste

Image: green chili

Image: Coriander leaves

| Other ingredients required are:

1. ½ teaspoon ginger garlic paste

2. 1 green chili

3. ¼ cup coriander leaves

|-
| Image: red chili powder

Image: Coriander powder

Image: turmeric powder

| The spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon coriander powder

3. ¼ teaspoon turmeric powder

|-
| Image: salt, ghee and oil

| You also need salt to taste and 1 tablespoon of ghee or oil.

|-
| Image: Chopped amaranth leaves

Image: Adding of spices

Image: Added ginger garlic paste

Image: Adding roasted gram flour

Image: Mixing everything

| Procedure:

Wash the amaranth leaves thoroughly and chop them.

Take the chopped amaranth leaves in a bowl.

Add salt, red chilli powder, chopped green chilly and grated gooseberry.

Then add ginger garlic paste and roasted gram flour.

Mix everything well.

If required, you can add 1 to 2 tablespoon of water to bind the mixture.

|-
| Image: Steamed rolls

Image: Cutting of rolls

Image: Tomato paste

| Make long rolls of this mixture.

Steam the rolls on medium flame for 10-15 minutes.

The procedure for steaming has been explained earlier in this tutorial.

After steaming, keep the rolls aside and let them cool.

Cut the rolls into medium slices.

Meanwhile, grind the tomatoes in the mixer to make a smooth puree.

|-
| Image: Sauteing onions

Image: Adding spices

Image: Adding of tomato puree

Image: Adding of sliced amaranth rolls

Image: Garnish with coriander leaves

| Next, heat oil or ghee in a pan.

Add chopped onions and saute it.

Add turmeric powder, red chilli powder and coriander powder.

Mix well and then add the tomato puree.

Let it cook on low flame for 3 to 5 minutes.

Add the slices of amaranth leaves rolls and mix well.

Cover the lid and cook for 1-2 minutes and switch off the flame.

|-
| Image: Red amaranth leaves curry

| Garnish with washed and chopped coriander leaves.

One bowl of this recipe gives about 98 milligrams of '''vitamin C'''.

|-
| Image; Raw mango and split bengal gram
| The last recipe is raw mango and split bengal gram chutney.

|-
| Image: Split bengal gram

Image: raw mango

Image: half tomato

Image: grated gooseberry

Image: green chilly

Image: coriander leaves

Image: Mustard seeds

| For this recipe, you need:

1. 3 tablespoons of split bengal gram

2. ½ or 60 grams of raw mango

3. ½ tomato

4. 1 teaspoon grated gooseberry

5. 1 green chilly

6. ¼ cup or a handful of coriander leaves

7. ¼ teaspoon mustard seeds

|-
| Image: salt

Image: oil

| You will also need 1 tablespoon of oil or ghee.

Use salt according to your taste.

|-
| Image: Soaked split bengal gram

Image: Coarse paste in a mixer

Image: Mustard seeds in a pan

Image: Adding of paste in the pan

| Procedure:

Wash and soak the split bengal gram in water for 4-6 hours.

Then grind it along with green chilly coarsely in a mixer or a stone grinder.

Next, heat oil or ghee in a pan and add mustard seeds.

Once they start to crackle, add the coarse paste.

|-
| Image: Cooking on medium flame

Image: adding grated mango and goose berry

Image: adding tomatoes and coriander leaves

Image: mixing well

Image: Have with meals

| Mix it well and let it cook on medium flame for 2-3 minutes.

Switch off the flame and remove it in a bowl.

Add grated raw mango and gooseberry to it.

Then add chopped tomatoes along with washed and chopped coriander leaves.

You can have this along with your meals.

|-
| Image: Vitamin c content of the recipe

Image: Collage of raw food items

| 2 tablespoons of this recipe will give about 40 milligrams of '''vitamin C.'''

|-
| Image: Collage of '''vitamin C''' rich food sources

Image: Collage of ways to avoid loss of vitamin c from food

| Note that '''vitamin C''' content of all these recipes is based on raw edible portions.

Ensure adequate intake of '''vitamin C '''rich food in your diet for good health.

Also remember the key points to avoid the loss of '''Vitamin C''' from food.

|-
| '''Acknowledgement slide'''
| This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-non-vegetarian-recipes/English

2021-07-06T04:34:32Z

Misbah: Created page with " {|border=1 |<center>Visual Cue</center> |<center>Narration</center> |- | Title slide | Welcome to the spoken tutorial on '''folate''' rich non- vegetarian recipes. |- | I..."

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich non- vegetarian recipes.

|-
| Image: Collage of folate rich non-vegetarian recipes

Image: Collage of '''folate '''rich vegetarian recipes

| In this tutorial, we will learn about:

1. Food sources rich in '''folate'''.

2. Preparation of a few non - vegetarian recipes.

|-
| Image: Collage of folate symbol and role in body

Image: Folate symbol

| First we will understand what is '''folate '''and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins.'''

|-
| Image: Role of folate in body

Image: Cell growth and repair

Image: Folate symbol and healthy pregnancy

Image: Prevention of neural tube defects

Image: Defect in brain and spinal cord

| It is required for various functions in the body.

Let us see a few examples.

Folate is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

'''Folate''' helps in the prevention of '''Neural tube '''defects in babies.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
| Image: Importance of folate collage

| Benefits of '''folate '''have been explained in detail in another tutorial.

Please visit our website for more details.

|-
| Image: Collage of food sources of folate

Image: Collage of beans and pulses

Image: Green leafy vegetables

Image: Collage of fish and sea foods

Image: Collage of pomfret, bombay duck, salmon and mackerel

Image: Collage of prawns, crabs, lobsters, clams and fish eggs

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

Among non-vegetarian foods, fish and sea foods are excellent sources.

For example: pomfret, bombay duck, salmon, mackerel, etc.

Prawns, crabs, lobsters, clams and fish eggs are also included.

Even eggs, chicken or mutton liver are good sources of '''folate'''.

|-
| Image: Stuffed egg omelette

| Let us now begin with the preparation of the recipes.

The first recipe is stuffed egg omelette.

|-
| Image: Eggs

Image: Spinach

Image: Onion

Image: Milk

Image: Green chilies

Image: Black pepper powder

Image: Cumin seeds

| To make this recipe, you will need:

1. 2 eggs

2. Handful or 50 grams of spinach

3. ½ onion

4. 2 tablespoons of milk

5. 2 green chilies

6. ¼ teaspoon black pepper powder

7. ½ teaspoon cumin seeds

|-
| Image: Salt

Image: Oil ,ghee and butter

| Take salt according to your taste and 2 teaspoons of oil, ghee or butter.

|-
| Image: Cleaned, Washed and chopped spinach leaves

Image: Oil and cumin seeds in the pan

Image: Sauteing onions

Image: Collage of Adding green chilly and spinach

Image: Sprinkling salt (thumbnail)

Image: Saute for 2 mins (clock gif)

Image: Keeping aside

| Procedure:

Wash and chop the spinach leaves finely.

Heat oil in a pan and add cumin seeds.

Once they crackle, add sliced onions and saute it.
When the onions turn light pink, add green chillies and chopped spinach.

Sprinkle some salt on it.

Saute it for 1 to 2 minutes on medium flame and then keep it aside.

|-
| Image: Eggs in a bowl

Image: Adding salt and black pepper

Image: Adding milk into it

Image: Beaten eggs

| Meanwhile, crack the eggs in a bowl.

Add salt and black pepper powder.

Next, add milk into it.

Beat the eggs with the help of a spoon or a fork.

|-
| Image: Oil in a pan

Image: Spreading omelette on the pan

Image: Cooking and flipping the omelette

Image: Spinach mix on omelette

Image: Folding the omelette

Image: Stuffed omelette

| Heat oil in a pan.

Pour the beaten eggs on the pan.

Cook for a minute and flip the omelette.

Place the prepared spinach mixture on one half of the omlette.

Fold the omelette on to the other half.

Stuffed egg omelette is ready.

|-
| Image: Folate content of the recipe

| This recipe will give around 290 micrograms of '''folate'''.

|-
| Image: Collage of green leafy vegetables

Image: Amaranth leaves and agathi leaves

| Instead of spinach leaves, you can also use other green leafy vegetables.

For example, amaranth leaves and agathi leaves.

|-
| Image: Fish fry

| The next recipe is Fish fry.

|-
| Image: Collage of fish

Image: Mackerel

| To make this recipe you can use 150 grams of any fish.

I will be making this recipe with pomfret.

|-
| Image: Yoghurt

Image: Lemon juice

Image: Roasted bengal gram flour

Image: Ginger garlic paste

Image: Cumin powder

Image: Red chilli powder

Image: Garam masala powder

| Other ingredients required are:

1. 2 tablespoons of curd

2. 1 tablespoon of lemon juice

3. 1 teaspoon roasted bengal gram flour

4. ½ teaspoon ginger garlic paste

5. ½ teaspoon cumin seeds powder

6. ½ teaspoon red chili powder

7. ½ teaspoon garam masala powder

|-
| Image: Salt to taste

Image: Oil, ghee and butter

| You will also need salt to taste and 1 tablespoon of oil, ghee or butter.

|-
| Image: Collage of washing the fish

Image: Collage of making slits on fish

Image: Curd in bowl

Image: Adding spices in curd

Image: Mixing the marination

Image: Applying marination on fish

| Procedure:

First wash and clean the fish thoroughly.

Make slits on its body.

Next, take curd in a bowl.

Add all the ingredients in it, except the fish and oil.

Mix it well.

Apply the prepared paste on the fish and keep it marinated for about an hour.

|-
| Image: Oil in a pan

Image: Cooking fish on the pan

Image: Cooking fish on both sides

Image: fish

| Heat oil in a pan.

Place the fish pieces on the pan and let it cook on low flame on both sides.

You can even bake or steam the fish.

Fish fry is ready.

|-
| Image Folate content of the recipe

| This recipe has about 1,440 micrograms of '''folate'''.

|-
| Image: Chicken liver dry

| The next recipe is chicken liver masala dry.

|-
| Image: Chicken liver

Image: Curd

Image: Onion

Image: Ginger garlic paste

Image: Coriander leaves

| Ingredients required are:

1. 60 grams or 1 chicken liver

2. 1 tablespoon of curd

3. 1 small onion

4. ½ tomato

5. ½ capsicum

6. ½ teaspoon ginger garlic paste

7. 5 grams or handful of washed coriander leaves

|-
| Image: Cumin seed powder

Image: Coriander powder

Image:param mowder

Image: Red chilli powder

| Spices needed are:

1. ½ teaspoon cumin seeds powder

2. ½ teaspoon coriander powder

3. ½ teaspoon garam masala powder

4. ½ teaspoon red chilli powder

|-
| Image: Oil and ghee

Image: Salt to taste

Image: Half Lemon

| You will also need 1 tablespoon of oil or ghee and salt to taste.

For garnishing, you will require juice of half a lemon.

|-
| Image: Washing the chicken liver

Image: Chicken liver in medium size pieces

Image: Ginger garlic paste and curd on chicken liver

Image: Adding spices

Image: Marinated chicken liver

| Procedure

Wash the chicken liver and cut into medium size pieces.

To marinate the chicken liver, apply ginger garlic paste and curd on it.

Add salt, black pepper powder and rest of the spices.

Mix everything well and keep it marinated for about an hour.

|-
| Image: Heating oil in a pan

Image: Sauteing onions

Image: Adding tomatoes and capsicum

Image: Adding chicken liver pieces

Image: Mixing everything well

Image: Adding water

Image: Adding water and cooking on low flame

| Next, heat oil in a pan.

Saute chopped onions in it until they turn light golden.

Then add chopped tomato and capsicum.

Add the marinated chicken liver and mix everything well.

To it add half cup of water.

Cover and cook on low flame for 5 to 7 minutes.

|-
| Image: Squeezing lemon

Image: Garnishing it with coriander leaves

Image: Chicken liver masala dry

| Garnish it with lemon juice and coriander leaves.

Chicken liver masala dry is ready.

|-
| Image: Folate content of the recipe

| 1 bowl of this recipe will give about 610 micrograms of '''folate'''.

|-
| Image: Prawn curry

| Our last recipe is Prawn curry.

|-
| Image: Prawns

Image: Fresh coconut

Image: Onion

Image: Tomato

Image: Ginger garlic paste

Image: Curry leaves

Image: Mustard seeds

| For this recipe, ingredients required are:

1. 50 grams of prawns

2. ½ fresh coconut

3. 1 small onion

4. 1 small tomato

5. ½ teaspoon ginger garlic paste

6. 1 sprig of curry leaves

7. ½ teaspoon mustard seeds

|-
| Image: Red chili powder

Image: Cumin seed powder

Image: Turmeric powder

Image: Coriander powder

| Spices needed are:

1. ½ teaspoon red chili powder

2. ½ teaspoon cumin seeds powder

3. ½ teaspoon turmeric powder

4. ½ teaspoon coriander powder

|-
| Image: Salt

Image: Oil and ghee

| Take salt according to taste and 1 tablespoon of oil or ghee.

|-
| Image: Lemon juice

Image: Coriander leaves

| For garnishing you will need:

1. 1 tablespoon of lemon juice and

2. 5 grams or handful of washed coriander leaves

|-
| Image: Washing prawns

Image: Prawns without head and tail

GIF: Cleaning prawns

| Procedure:

First clean and wash the prawns properly.

Remove the head and tail of the prawns.

Use a knife to carefully make a small slit along the back of the prawn.

Then pull out the vein with the tip of the knife or your fingers and discard it.

Do this on the other side as well.

|-
| Image: Marinating the prawns

GIF: Clock showing 15 to 30 minutes

| Put salt and lemon juice on the prawns.

Keep it aside for 15-30 minutes.

|-
| Image: Grinding coconut and water

Image: Straining the coconut milk

Image: Coconut milk in a bowl

Image: Squeezing the coconut residue

| Now I will tell you how to prepare coconut milk.

Grind coconut pieces with ½ cup of lukewarm water.

Strain the grounded coconut in a sieve.

Then, collect the coconut milk in a bowl.

Squeeze the coconut residues with clean hands to extract maximum milk.

|-
| Image: Coconut Residue in mixer

Image: Grinding with half cup of water (thumbnail of cup of water)

Image: Straining coconut milk

Image: Collage of procedure of removing coconut milk

Image: Coconut milk in a bowl

| Put back the coconut residue in the mixer.

Add ½ cup of lukewarm water and grind it again.

Strain it and collect the coconut milk for the second time.

Repeat the procedure one more time.

Keep the collected coconut milk aside for later use.

|-
| Image: Ingredients on pan

Image: Sauteing onions

Image: Adding ginger garlic paste, tomato and salt

Image: Adding spices

Image: Mixing well

Image: Adding prawns

Image: Adding coconut milk

Image: Cooking on low flame

| Heat oil in a pan and add mustard seeds and curry leaves.

Once they splutter, add chopped onion and saute it for 2 to 3 minutes.

Next add ginger garlic paste, chopped tomato, salt and all the spices.

Mix everything well and cook for a few minutes until the tomatoes become soft.

Then add the prawns into it.

Add the extracted coconut milk and cook on low flame for 2 minutes.

|-
| Image: Garnishing with lemon juice and coriander leaves

Image: Prawn curry

| Garnish with coriander leaves.

Prawn curry is ready.

|-
| Image: Folate content of prawn curry

| 1 bowl of this curry will give about 650 micrograms of '''folate'''.

|-
| Image: Collage of nutrients

Image: Collage of functions of nutrients

Image: Collage of functions of nutrients

Image: Collage of folate rich food

| All these recipes are rich in other nutrients as well.

For example, '''protein, iron, vitamin B12, choline '''and '''omega 3 fatty acid.'''

It also contains '''zinc, phosphorus, vitamin D '''and '''calcium.'''

Please include '''folate''' rich food in your diet for good health.

|-
| '''Acknowledgement slide'''
| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-04-06T10:43:55Z

Misbah:

{|border=1
|<center> Visual Cue</center>
|<center> Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:

1. Role of '''folate''' in the body.

2. Effects of '''folate '''deficiency.

3. Requirements of '''folate''' for different age groups.

|-
|Image: '''Folate ''' symbol with food sources and chemical sources

Image: Collage of '''folate ''' and '''folic acid '''

Image: '''folate ''' with natural food sources

Image: '''folic acid '''

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate''' is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate''' helps in maintaining heart and cognitive function

|-
| Image: Folate and health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the '''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby.

Failure in closure of neural tubes may result in '''neural tube''' defects.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate''' rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women and b9 symbol

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of liver, heart, kidney, brain

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12''' along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of '''vitamin B12'''.

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of '''genetic '''anemia are''' sickle cell''' anemia and '''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus, adequate intake of '''folate''' is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate deficiency

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A '''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate deficiency resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol and normal red blood cells

Image: Folate symbol with cross mark+ large immature RBC

Image: Large and few immature red blood cells

Image: Low amount of hemoglobin in red blood cells

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin''' helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

|Let us look at the per day recommendations of '''folate''' for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms'''.

For 10-15 year old adolescents it is 180-204 '''micrograms'''.

More than 200 '''micrograms''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms'''.

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms''' before conception and throughout pregnancy.

Adequate '''folate ''' intake is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms''' of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are a few examples.

Even Bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms''' of '''folate'''.

1 teaspoon of powdered drumstick leaves gives about 10 '''micrograms''' of '''folate'''.

Other vegetables rich in '''folate''' are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of powdered seeds

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms''' of '''folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms ''' of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sautéed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Sprouting and cooking of whole beans enhances its nutrient content.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate''' is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Calcium/English

2021-04-06T10:42:24Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
|'''Title Slide'''
|Welcome to the '''spoken tutorial '''on the importance of '''calcium'''.

|-
|Image: Collage of benefits of '''calcium'''

Image: '''Calcium''' requirements during different age groups

Image: Collage of symptoms of''' calcium''' deficiency

Image: Collage of food sources of '''Calcium'''

|In this tutorial, we will learn about:

1. Role of '''calcium''' and its requirement in our body.

2. Symptoms of its deficiency and

3. '''Calcium''' rich food sources.

|-
|Image: '''Calcium''' symbol and sources

Image: Bones and teeth

Image: '''Calcium''' in blood

Image: Excretion through urine, stool, sweat

|'''Calcium''' is the most abundant mineral in our body.

99% of the body’s '''calcium''' is found in bones and teeth.

The remaining 1% is present in our blood.

It gets excreted from our body through stool, urine and sweat.

|-
|Image: Healthy bones and Bone strength

GIF: Transfer of '''Calcium''' from blood to bone

GIF: Transfer of '''Calcium''' from bone to blood

|'''Calcium''' serves many functions in our body.

The key function is the development and maintenance of bones.

If there is an excess of '''calcium''' in the body, it gets deposited in the bones.

In case of deficiency, it can be taken from the bones.

|-
|Image: Nerve impulse transfer

GIF: muscle contraction and relaxation

|'''Calcium''' is essential for the transfer of nerve signals in our body.

It helps in muscle contraction and its movement.

|-
|Image: Clotting of blood

Image: Secretion of hormones

Image: Weight maintenance

Image: Maintenance of blood pressure

Image: Heart health

|It also helps in stopping the blood flow after a cut.

'''Calcium''' is needed for the secretion of '''hormones '''like '''insulin '''and '''adrenaline'''.

Other benefits are maintaining body weight, blood pressure and heart health.

|-
|Image: Different age groups

Image: Childhood

Image: Adolescence

Image: '''Calcium''' recommendations for infants

Image: '''Calcium''' recommendations for children

Image: '''Calcium''' recommendations for adolescence

Image: '''Calcium''' recommendations for adults

|Daily recommended intake for '''calcium''' varies for different age groups.

It is higher during periods of rapid growth such as childhood and adolescence.

For Infants until 12 months, 500 milligrams of '''calcium''' per day is recommended.

For children up to 9 years, 600 milligrams per day is recommended.

The requirements increase up to 800 milligrams per day during adolescence.

For adults, it is 600 milligrams per day.

|-
|Image: Pregnant and lactation

Image: '''Calcium''' recommendations for pregnant and lactating women

|The '''calcium''' requirements are also high during pregnancy and lactation.

During pregnancy and lactation, 1,200 milligrams is recommended.

|-
|Image: Collage of symptoms of '''calcium''' deficiency

Image: '''calcium''' in pregnant woman

Image: Rise in blood pressure

Image: Swollen hands and feet

|Let us now discuss the effects of '''calcium''' deficiency.

Deficiency of '''calcium''' during pregnancy can result in a rise in blood pressure.

Swelling in hands and feet can be seen.

|-
|Image: Inadequate '''calcium''' intake

GIF: '''calcium''' transfer to the baby from mother

Image: Low birth weight of baby

Image: Impaired cognitive and physical development

|Inadequate '''calcium''' intake by mothers may affect the baby also.

Their birth weight may be low and their growth can be retarded.

Their physical and cognitive development can be damaged.

|-
|Image: Collage of symptoms of '''rickets'''

|In children, '''calcium''' deficiency can cause '''rickets'''.

'''Rickets''' is a disorder of the skeletal system.

The growth gets stunted and there are changes in the shape of the spine.

Other signs are sunken ribs, protruding forehead and bow shaped bent legs.

Short height, widening of the wrist, elbow, knee and ankle joints can be seen.

|-
|Image: Cramps

Image: Numbness in fingers

Image: Mental confusion and irritation

Image: Dry skin

Image: Brittle nails

Image: Tooth decay

|In adults, early signs of '''calcium''' deficiency are muscle cramps.

Numbness or tingling sensation of fingers is also seen.

Mental confusion, irritability, dry skin, brittle nails and tooth decay can also occur.

|-
|Image: '''Osteoporosis'''

Image: Reduction in bone density

Image: Fractures

Image: Stoop posture

Image: Back pain

|Long term deficiency of '''calcium''' can result in '''osteoporosis.'''

In '''osteoporosis''', the bone density is reduced.

The bones become fragile and prone to fractures.

Other symptoms are stooped posture, loss of height and back pain.

|-
|Image: Woman and man

Image: Decrease in '''estrogen''' levels in women

GIF: Decreased '''Calcium''' absorption

Image: Increased '''Calcium''' excretion

|The risk of '''osteoporosis''' is higher in women as compared to men.

This is because '''estrogen''' levels in women decrease after menopause.

Thereby, '''calcium''' absorption decreases and its excretion through urine increases.

|-
|Image: Collage of '''calcium''' rich food

|To avoid '''calcium''' deficiency, adequate intake of '''calcium''' rich food is essential.

|-
|Image: Collage of daily products

GIF: '''Calcium''' getting absorbed

Image: '''Calcium''' content in milk

Image: '''Calcium''' content in curd

Image: '''Calcium''' content in paneer

|The best sources are milk and milk products.

This includes curd, paneer (unsalted indian cheese), cheese and khoa (thickened whole milk).

'''Calcium''' obtained from them gets easily absorbed in our body.

200 millilitre of cow’s milk provides 236 milligrams of '''calcium'''.

100 grams of curd from cow’s milk has 150 milligrams '''calcium'''.

30 grams of paneer from cow’s milk has 142 milligrams '''calcium'''.

|-
|Image: Collage of shrimp, bombay duck, prawns, lobsters, dried bony fish

Image: '''Calcium''' content in prawns

Image: '''Calcium''' content in dried shrimp

Image: '''Calcium''' content in dried bombay duck fish

|Few non-vegetarian food are also rich in '''calcium.'''

For example: dried shrimp, bombay duck, prawns, lobsters and dried bony fishes.

100 grams of prawns will give 67 milligrams of '''calcium'''.

20 grams of dried shrimp has 73 milligrams of '''calcium'''.

15 grams of dried bombay duck fish has 208 milligrams of '''calcium'''.

|-
|Image: Collage of seeds

Image: sesame seeds

Image: niger seeds

Image: flax seeds

Image: dill seeds

Image: poppy seeds

Image: '''Calcium''' content in sesame seeds

Image: Collage of almonds and walnuts

|Seeds are an excellent source of '''calcium.'''

For example: sesame seeds, niger seeds, flax seeds, dill seeds and poppy seeds.

1 tablespoon or 5 grams of sesame seeds has about 64 milligrams of '''calcium'''.

Apart from these, nuts like almonds and walnuts are also rich in '''calcium'''.

|-
|Image: Collage of green leafy vegetables

Image: '''Calcium''' content in amaranth leaves

Image: '''Calcium''' content in fenugreek leaves

|Many green leafy vegetables have good amount of '''calcium'''.

For example: leaves of amaranth, agathi, drumstick and fenugreek.

Even radish leaves, colocasia leaves and mustard leaves are good sources.

100 grams of amaranth leaves has 330 milligrams of '''calcium.'''

100 grams of fenugreek leaves has 274 milligrams of '''calcium.'''

|-
|Image: Collage of soybean, horse gram, moth beans

Image: '''Calcium''' content in horsegram

Image: Finger millet

Image: '''Calcium''' content in finger millet

|'''Calcium''' is present in some beans like soybean, horse gram and moth beans.

50 grams of horse gram gives 135 milligrams of '''calcium'''.

Finger millet is also a rich source of '''calcium'''.

30 grams of finger millet provides 110 milligrams of '''calcium'''.

|-
|GIF: '''Calcium''' absorption

GIF: Inhibition of '''calcium''' absorption

Image: Nuts

Image: Seeds

Image: Green leafy vegetables

GIF: Inhibition of '''calcium''' absorption

Image: '''Calcium''' not getting absorbed

|Along with food intake, '''calcium''' absorption is equally important.

Presence of '''oxalates, phytates''' and fiber affect '''calcium''' absorption.

They are present in nuts, seeds, beans, and green leafy vegetables.

These substances may bind with '''calcium''' to form an insoluble complex.

As a result, '''calcium''' absorption in the body is inhibited.

|-
|Image: Collage of different cooking techniques

Image: Soaking

Image: Sprouting

Image: Boiling

Image: Roasting

Image: Fermentation

|The absorption can be enhanced by using various cooking techniques.

For example: soaking, sprouting, boiling, roasting and fermentation.

|-
|Image: Tea

Image: Coffee

Image: Cola

Image: Tea coffe and cola not to be had with '''calcium''' rich food

Image: Collage of tea, coffee and cola

|For '''calcium''' absorption, avoid tea, coffee and cola with '''calcium''' rich food.

They contain '''caffeine''' which enhances '''calcium''' excretion through urine.

|-
|Image: Different nutrients symbols and sources

Image: '''vitamin D'''

Image: '''magnesium'''

Image: '''potassium'''

Image: '''phosphorus'''

|For maximum '''calcium '''absorption, few other nutrients are required.

For example: '''vitamin D, magnesium, potassium''' and '''phosphorus'''.

|-
|Image: Playing

Image: Exercise

Image: Bones in the body

|Apart from nutrients, adequate physical activity and exercise are also required.

This will enhance the bone mass and bone strength.

|-
|Image: Individuals of different age group

Image: Infancy and childhood

Image: Adulthood and old age

|In addition to all this, age also influences '''calcium''' absorption.

It is highest during infancy and childhood.

During adulthood, absorption is moderate and then it decreases with age.

|-
|Image: '''Calcium''' sources and childhood
|Therefore, adequate intake of '''calcium''' rich food from an early age is essential.

|-
|'''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-breastfeeding/English

2021-04-06T10:40:17Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the '''spoken tutorial''' about the importance of breastfeeding.

|-
|Image: Advantages of breastfeeding

Image: Collage of breastfeeding on babies and mothers

|In this '''tutorial''' we will learn about:

1. Importance of breastfeeding.

2. Benefits of breastfeeding for the babies and the mothers.

|-
| Image: Collage of breastfeeding

Image: From birth to second year

Image: Breastfeeding mother

Image: Collage of immediate and future health of baby

Image: Collage of benefits of breastfeeding

| Breastfeeding is a vital process.

It starts from the birth of a child to its second birthday or beyond.

Breastfeeding gives a healthy start of life to the infant.

It decides the immediate and future health of a child and the mother.

The benefits of it lasts a lifetime for both of them.

Even malnourished mothers can breastfeed their baby.

|-
| Image: Malnourished mother breastfeeding her baby

Image: tissue proliferation for breast milk production

Image: Milk production from the breast

| During pregnancy, breast size increases.

This is due to an increase in the number of milk producing tissues.

However, the final size of the breasts do not affect the milk production amount.

|-
| Image: Breastfeeding within 1 hour of birth

Image: Breast milk supply increases

Image: Breastfeeding in first 6 months

Image: Breastfeeding a 2 year old baby

Image: Low risk of neonatal death

Image: Less risk of diseases with breastfeeding

Image: Diabetes

Image: Obesity

Image: High blood pressure

| Breastfeeding should be initiated within 1 hour of birth.

This increases the supply of breast milk.

Therefore, exclusive breastfeeding in the first 6 months also increases.

It further helps in extending breastfeeding beyond 2 years.

The risk of neonatal deaths is low in babies who are breastfed within 1 hour.

Delayed breastfeeding can increase the risk of diseases in newborn babies.

For example, diabetes, obesity and high blood pressure.

|-
| Image: Colostrum

Image: Mother feeding the baby within 1 hour of birth

Image: Colostrum containing energy and nutrients

Image: Colostrum containing infection-fighting elements and good fat

| Early initiation of breastfeeding also ensures that the baby receives '''colostrum'''.

'''Colostrum '''is the first milk secreted by the mother after giving birth.

For babies, it is a primary source of energy and nutrients.

It is important for them especially in the initial days of their lives.

It has a large number of infection-fighting elements,''' Vitamin A '''and good fat.

Numerous growth and protective factors are also there in '''colostrum'''.

|-
| Image: Colostrum and passing of stool

Image: Colostrum

| '''Colostrum '''has the property which helps to remove the old feces faster.

Detailed benefits of '''colostrum '''are discussed in another tutorial.

Please check the website for more details.

|-
| Image: Exclusive Breastfeeding

mage: Components of breast milk

Image: Collage of Breastfeeding and complementary feeding

| Remember that exclusive breastfeeding should be done for the first 6 months.

Breast milk is a unique natural food which cannot be duplicated.

When the baby completes 6 months, complementary food should be started.

It should be given along with breastfeeding.

Breastfeeding should be continued until 2 years or beyond.

|-
| Collage: benefits of breastfeeding

Image: Breast milk composition

Image: Digestion in babies

Image: Mother passing immune protective components to the baby

GIF: Strong immunity of the baby

Image: No allergic reactions in baby (cross mark to be edited in video)

| There are many benefits of breastfeeding for the babies.

Nutrients and composition of breast milk are ideal for digestion by babies.

Through breast milk babies get '''antibodies'''.

'''Antibodies '''strengthen the immunity of the baby and reduces the risk of infections.

Additionally, it prevents allergic reactions in babies.

|-
| Image: Breast Milk contains bacteria and growth factors

Image: Maturation and strength of intestine

Image: Breastfeeding and development of organs

Image: Protection of intestine

| Breast milk also contains growth factors.

They help in the development of the lining of the baby’s intestine.

It promotes the growth of good bacteria in the baby's intestine.

Thus, it protects the babies against intestinal inflammation and infection.

Similarly, it helps in the development of all other organs of the body.

|-
|GIF: Diarrhoea, baby passing liquid stool

Image: Collage of tooth decay and ear infections

Image: Collage of wrong and correct alignment of teeth

Image: Collage of diabetes, obesity, high b.p

Image: Collage of respiratory diseases

| Breastfeeding reduces the risk of diarrhea.

Other benefits are prevention of ear infections and tooth decay.

Development of jaws and proper alignment of teeth are some other examples.

Risk of developing some diseases later in life also gets reduced.

For example, diabetes, obesity, high blood pressure and blood cancer.

The risk of respiratory diseases like asthma and pneumonia also gets reduced.

|-
| Image: Sudden death

Image: Breastfeeding and eczema

Image: Eczema

Image: Hospitalized baby

| Breastfeeding reduces the chances of sudden death in babies below 1 year of age.

The risk of developing '''atopic''' '''eczema '''is also less in breastfed babies.

'''Eczema '''is a condition in which skin develops red, itchy and rough patches.

Breastfed babies are also less likely to be hospitalized for illness and infections.

|-
|
Image: Baby with appetite regulation

Image: Breast milk containing hormones

Image: Baby over eating

Image: Collage of overeating, obesity and diabetes

| Breastfed babies have better control over their appetite.

Breast milk contains appetite controlling hormones.

Such hormones help the babies listen to their body’s hunger and satiety signals.

This self regulation is disturbed in babies who are not breastfed.

Eventually this can lead to overeating, obesity and later diabetes.

|-
| Image: Collage of breastfeeding and brain

Image: Brain development

Image: Higher IQ in breastfed babies

| Breastfeeding also has an effect on the brain.

The breast milk has components which help in brain development and maturation.

Breastfed children have a higher IQ and other skills.

|-
| Image: Premature baby

Image: Suckling at the breast during breastfeeding

Image: necrotizing enterocolitis

| Breast milk benefits premature babies even more.

Suckling at the breast improves the breathing in such babies.

These babies are at a risk of developing intestinal infection.

For example, Diarrhea and '''Necrotizing enterocolitis '''which is known as''' NEC'''.

'''NEC '''is a serious condition caused due to infection and damage to the intestine.

Breast milk protects premature babies from this infection.

|-
| Image: Breast milk composition of mothers of premature babies

Image: Recovery of premature baby and gain in weight

| Milk from mothers of premature babies is rich in infection fighting '''proteins.'''

It also contains intestinal protective growth promoting factors.

High concentration of specific '''amino acids''' and good bacteria is also present.

These amino acids are essential for growth in premature infants.

Thus, breast milk helps in preventing infections and gaining weight.

|-
| Image: Collage of lung and eyes problems in premature babies

Image: A mother breastfeeding her premature baby

| Breastfeeding reduces long term problems caused due to premature birth.

For example, problems of the lungs and eyes.

Thus, premature babies should get a maximum amount of breast milk.

|-
| Image: Kangaroo care

Image: Maintains temperature

Image: Collage of kangaroo mother care’s procedure

| Even''' Kangaroo mother care '''also''' '''known''' '''as''' KMC, '''is useful for premature babies.

It improves the frequency and duration of breastfeeding in them.

Skin to skin contact during '''KMC '''helps maintain the baby’s body temperature.

It also helps in stabilizing the baby’s heartbeat and oxygen levels in blood.

The procedure for '''kangaroo mother care''' has been explained in an another tutorial.

|-
| Image: Collage of benefits of breastfeeding on mother

Image: Breastfeeding after birth

Image: Rise in oxytocin

Image: placenta expulsion

Image: Uterine contractions and bleeding reduces

Image: Breastfeeding reduces anemia in mothers

| Apart from babies, breastfeeding is beneficial for mothers as well.

The benefits are immediate and long term.

Immediate breastfeeding after childbirth helps reduce vaginal bleeding.

It increases the level of '''oxytocin '''hormone in the body.''' '''

This helps in expelling the placenta out of the body.

As a result uterus contractions are improved and vaginal bleeding reduces.

Thus, anemia can be prevented in mothers.

|-
| Image: Development of bond between mother and baby

Image: Postpartum stress

| There are psychological advantages of breastfeeding for mothers.

Frequent skin to skin contact develops bonding between the mother and her baby.

This bonding makes the mother ready to breastfeed.

Ultimately, it reduces the postpartum stress and depression in mothers.

|-
| Image: Collage of benefits of breastfeeding to mother

Image: Breastfeeding prevents weakening of bones

Image: reduction in breast and ovarian cancer

| Breastfeeding also has long term benefits for mothers.

It prevents weakening of the bones in the later age.

The risk of breast cancer and ovarian cancer also gets reduced.

|-
| Image: women gaining fat during pregnancy

Image: Fat in belly region

Image: Collage of diabetes, obesity and insulin resistance

GIF: reduction in fat

Image: Reduced risk of obesity, hypertension and heart disease

| During pregnancy, women gain fat around internal body organs.

Such as stomach, intestine and liver.

This fat is hidden in the belly or abdominal region.

Excess of this fat can result in '''insulin resistance''', diabetes and obesity.

Breastfeeding helps reduce this fat in women.

It minimizes the risk of obesity, hypertension and heart diseases.

|-
|Image: Breastfeeding mother

Image: contraceptives used by men and women

Image: Spacing between two pregnancies

| Exclusive breastfeeding can act as a natural birth control.

However, couples should use contraception after 6 weeks of delivery.

This helps in keeping space between two pregnancies.

|-
|Image: Economical option

Image: formula powder, bottles and plastic nipples on a table

Image: Health care cost

Image: No requirement of utensils, water and time

| There are some economical benefits of breastfeeding.

Breast milk is available free of cost and is best for the baby.

It does not involve money spent on formula milk, bottles and plastic nipples.

Extra time is also not spent in preparing breast milk.

Hot water, utensils and heating fuel is not required for preparing breast milk.

Dirty water or dirty feeding bottles can make the baby sick.

Thus, healthcare costs for the mother and baby is low in the future years.

|-
| Image: Environmental benefits

Image: Milk packaging

Image: Milk transportation and pollution

Image: Waste

Image: Smoke pollution

Image: Noise pollution

Image: Waste of global resources

| There are several environmental benefits of breastfeeding too.

Firstly, breastfeeding does not involve any packaging or transportation.

It does not produce any waste, smoke or noise.

It reduces pollution by saving global resources and energy.

|-
| Image: Breastfeeding is the best option

Image: Breastfeeding baby of 6 months and 2 years

Image: Healthy mother and baby

| Therefore, breastfeeding is the best option.

Mothers should ensure to breastfeed the baby from birth until 2 years of age.

This is for the good health of the baby and the mother as well.

|-
|Image: Collage of breastfeeding technique

Image: Support from family

Image: Collage of other tutorials

| Breastfeeding requires an understanding of the correct breastfeeding technique.

Along with that, adequate support and guidance from the family is necessary too.

All of this has been explained in an another tutorial of the same series.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-breastfeeding/English

2021-04-06T10:38:18Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the '''spoken tutorial''' about the importance of breastfeeding.

|-
|Image: Advantages of breastfeeding

Image: Collage of breastfeeding on babies and mothers

|In this '''tutorial''' we will learn about:

1. Importance of breastfeeding

2. Benefits of breastfeeding for the babies and the mothers

|-
| Image: Collage of breastfeeding

Image: From birth to second year

Image: Breastfeeding mother

Image: Collage of immediate and future health of baby

Image: Collage of benefits of breastfeeding

| Breastfeeding is a vital process.

It starts from the birth of a child to its second birthday or beyond.

Breastfeeding gives a healthy start of life to the infant.

It decides the immediate and future health of a child and the mother.

The benefits of it lasts a lifetime for both of them.

Even malnourished mothers can breastfeed their baby.

|-
| Image: Malnourished mother breastfeeding her baby

Image: tissue proliferation for breast milk production

Image: Milk production from the breast

| During pregnancy, breast size increases.

This is due to an increase in the number of milk producing tissues.

However, the final size of the breasts do not affect the milk production amount.

|-
| Image: Breastfeeding within 1 hour of birth

Image: Breast milk supply increases

Image: Breastfeeding in first 6 months

Image: Breastfeeding a 2 year old baby

Image: Low risk of neonatal death

Image: Less risk of diseases with breastfeeding

Image: Diabetes

Image: Obesity

Image: High blood pressure

| Breastfeeding should be initiated within 1 hour of birth.

This increases the supply of breast milk.

Therefore, exclusive breastfeeding in the first 6 months also increases.

It further helps in extending breastfeeding beyond 2 years.

The risk of neonatal deaths is low in babies who are breastfed within 1 hour.

Delayed breastfeeding can increase the risk of diseases in newborn babies.

For example, diabetes, obesity and high blood pressure.

|-
| Image: Colostrum

Image: Mother feeding the baby within 1 hour of birth

Image: Colostrum containing energy and nutrients

Image: Colostrum containing infection-fighting elements and good fat

| Early initiation of breastfeeding also ensures that the baby receives '''colostrum'''.

'''Colostrum '''is the first milk secreted by the mother after giving birth.

For babies, it is a primary source of energy and nutrients.

It is important for them especially in the initial days of their lives.

It has a large number of infection-fighting elements,''' Vitamin A '''and good fat.

Numerous growth and protective factors are also there in '''colostrum'''.

|-
| Image: Colostrum and passing of stool

Image: Colostrum

| '''Colostrum '''has the property which helps to remove the old feces faster.

Detailed benefits of '''colostrum '''are discussed in another tutorial.

Please check the website for more details.

|-
| Image: Exclusive Breastfeeding

mage: Components of breast milk

Image: Collage of Breastfeeding and complementary feeding

| Remember that exclusive breastfeeding should be done for the first 6 months.

Breast milk is a unique natural food which cannot be duplicated.

When the baby completes 6 months, complementary food should be started.

It should be given along with breastfeeding.

Breastfeeding should be continued until 2 years or beyond.

|-
| Collage: benefits of breastfeeding

Image: Breast milk composition

Image: Digestion in babies

Image: Mother passing immune protective components to the baby

GIF: Strong immunity of the baby

Image: No allergic reactions in baby (cross mark to be edited in video)

| There are many benefits of breastfeeding for the babies.

Nutrients and composition of breast milk are ideal for digestion by babies.

Through breast milk babies get '''antibodies'''.

'''Antibodies '''strengthen the immunity of the baby and reduces the risk of infections.

Additionally, it prevents allergic reactions in babies.

|-
| Image: Breast Milk contains bacteria and growth factors

Image: Maturation and strength of intestine

Image: Breastfeeding and development of organs

Image: Protection of intestine

| Breast milk also contains growth factors.

They help in the development of the lining of the baby’s intestine.

It promotes the growth of good bacteria in the baby's intestine.

Thus, it protects the babies against intestinal inflammation and infection.

Similarly, it helps in the development of all other organs of the body.

|-
|GIF: Diarrhoea, baby passing liquid stool

Image: Collage of tooth decay and ear infections

Image: Collage of wrong and correct alignment of teeth

Image: Collage of diabetes, obesity, high b.p

Image: Collage of respiratory diseases

| Breastfeeding reduces the risk of diarrhea.

Other benefits are prevention of ear infections and tooth decay.

Development of jaws and proper alignment of teeth are some other examples.

Risk of developing some diseases later in life also gets reduced.

For example, diabetes, obesity, high blood pressure and blood cancer.

The risk of respiratory diseases like asthma and pneumonia also gets reduced.

|-
| Image: Sudden death

Image: Breastfeeding and eczema

Image: Eczema

Image: Hospitalized baby

| Breastfeeding reduces the chances of sudden death in babies below 1 year of age.

The risk of developing '''atopic''' '''eczema '''is also less in breastfed babies.

'''Eczema '''is a condition in which skin develops red, itchy and rough patches.

Breastfed babies are also less likely to be hospitalized for illness and infections.

|-
|
Image: Baby with appetite regulation

Image: Breast milk containing hormones

Image: Baby over eating

Image: Collage of overeating, obesity and diabetes

| Breastfed babies have better control over their appetite.

Breast milk contains appetite controlling hormones.

Such hormones help the babies listen to their body’s hunger and satiety signals.

This self regulation is disturbed in babies who are not breastfed.

Eventually this can lead to overeating, obesity and later diabetes.

|-
| Image: Collage of breastfeeding and brain

Image: Brain development

Image: Higher IQ in breastfed babies

| Breastfeeding also has an effect on the brain.

The breast milk has components which help in brain development and maturation.

Breastfed children have a higher IQ and other skills.

|-
| Image: Premature baby

Image: Suckling at the breast during breastfeeding

Image: necrotizing enterocolitis

| Breast milk benefits premature babies even more.

Suckling at the breast improves the breathing in such babies.

These babies are at a risk of developing intestinal infection.

For example, Diarrhea and '''Necrotizing enterocolitis '''which is known as''' NEC'''.

'''NEC '''is a serious condition caused due to infection and damage to the intestine.

Breast milk protects premature babies from this infection.

|-
| Image: Breast milk composition of mothers of premature babies

Image: Recovery of premature baby and gain in weight

| Milk from mothers of premature babies is rich in infection fighting '''proteins.'''

It also contains intestinal protective growth promoting factors.

High concentration of specific '''amino acids''' and good bacteria is also present.

These amino acids are essential for growth in premature infants.

Thus, breast milk helps in preventing infections and gaining weight.

|-
| Image: Collage of lung and eyes problems in premature babies

Image: A mother breastfeeding her premature baby

| Breastfeeding reduces long term problems caused due to premature birth.

For example, problems of the lungs and eyes.

Thus, premature babies should get a maximum amount of breast milk.

|-
| Image: Kangaroo care

Image: Maintains temperature

Image: Collage of kangaroo mother care’s procedure

| Even''' Kangaroo mother care '''also''' '''known''' '''as''' KMC, '''is useful for premature babies.

It improves the frequency and duration of breastfeeding in them.

Skin to skin contact during '''KMC '''helps maintain the baby’s body temperature.

It also helps in stabilizing the baby’s heartbeat and oxygen levels in blood.

The procedure for '''kangaroo mother care''' has been explained in an another tutorial.

|-
| Image: Collage of benefits of breastfeeding on mother

Image: Breastfeeding after birth

Image: Rise in oxytocin

Image: placenta expulsion

Image: Uterine contractions and bleeding reduces

Image: Breastfeeding reduces anemia in mothers

| Apart from babies, breastfeeding is beneficial for mothers as well.

The benefits are immediate and long term.

Immediate breastfeeding after childbirth helps reduce vaginal bleeding.

It increases the level of '''oxytocin '''hormone in the body.''' '''

This helps in expelling the placenta out of the body.

As a result uterus contractions are improved and vaginal bleeding reduces.

Thus, anemia can be prevented in mothers.

|-
| Image: Development of bond between mother and baby

Image: Postpartum stress

| There are psychological advantages of breastfeeding for mothers.

Frequent skin to skin contact develops bonding between the mother and her baby.

This bonding makes the mother ready to breastfeed.

Ultimately, it reduces the postpartum stress and depression in mothers.

|-
| Image: Collage of benefits of breastfeeding to mother

Image: Breastfeeding prevents weakening of bones

Image: reduction in breast and ovarian cancer

| Breastfeeding also has long term benefits for mothers.

It prevents weakening of the bones in the later age.

The risk of breast cancer and ovarian cancer also gets reduced.

|-
| Image: women gaining fat during pregnancy

Image: Fat in belly region

Image: Collage of diabetes, obesity and insulin resistance

GIF: reduction in fat

Image: Reduced risk of obesity, hypertension and heart disease

| During pregnancy, women gain fat around internal body organs.

Such as stomach, intestine and liver.

This fat is hidden in the belly or abdominal region.

Excess of this fat can result in '''insulin resistance''', diabetes and obesity.

Breastfeeding helps reduce this fat in women.

It minimizes the risk of obesity, hypertension and heart diseases.

|-
|Image: Breastfeeding mother

Image: contraceptives used by men and women

Image: Spacing between two pregnancies

| Exclusive breastfeeding can act as a natural birth control.

However, couples should use contraception after 6 weeks of delivery.

This helps in keeping space between two pregnancies.

|-
|Image: Economical option

Image: formula powder, bottles and plastic nipples on a table

Image: Health care cost

Image: No requirement of utensils, water and time

| There are some economical benefits of breastfeeding.

Breast milk is available free of cost and is best for the baby.

It does not involve money spent on formula milk, bottles and plastic nipples.

Extra time is also not spent in preparing breast milk.

Hot water, utensils and heating fuel is not required for preparing breast milk.

Dirty water or dirty feeding bottles can make the baby sick.

Thus, healthcare costs for the mother and baby is low in the future years.

|-
| Image: Environmental benefits

Image: Milk packaging

Image: Milk transportation and pollution

Image: Waste

Image: Smoke pollution

Image: Noise pollution

Image: Waste of global resources

| There are several environmental benefits of breastfeeding too.

Firstly, breastfeeding does not involve any packaging or transportation.

It does not produce any waste, smoke or noise.

It reduces pollution by saving global resources and energy.

|-
| Image: Breastfeeding is the best option

Image: Breastfeeding baby of 6 months and 2 years

Image: Healthy mother and baby

| Therefore, breastfeeding is the best option.

Mothers should ensure to breastfeed the baby from birth until 2 years of age.

This is for the good health of the baby and the mother as well.

|-
|Image: Collage of breastfeeding technique

Image: Support from family

Image: Collage of other tutorials

| Breastfeeding requires an understanding of the correct breastfeeding technique.

Along with that, adequate support and guidance from the family is necessary too.

All of this has been explained in an another tutorial of the same series.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-04-06T05:10:02Z

Misbah:

{|border=1
|<center> Visual Cue</center>
|<center> Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:

1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: '''Folate ''' symbol with food sources and chemical sources

Image: Collage of '''folate ''' and '''folic acid '''

Image: '''folate ''' with natural food sources

Image: '''folic acid '''

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate''' is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate''' helps in maintaining heart and cognitive function

|-
| Image: Folate and health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the '''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby.

Failure in closure of neural tubes may result in '''neural tube''' defects.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate''' rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women and b9 symbol

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of liver, heart, kidney, brain

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12''' along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of '''vitamin B12'''.

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of '''genetic '''anemia are''' sickle cell''' anemia and '''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus, adequate intake of '''folate''' is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate deficiency

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A '''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate deficiency resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol and normal red blood cells

Image: Folate symbol with cross mark+ large immature RBC

Image: Large and few immature red blood cells

Image: Low amount of hemoglobin in red blood cells

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin''' helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

|Let us look at the per day recommendations of '''folate''' for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms'''.

For 10-15 year old adolescents it is 180-204 '''micrograms'''.

More than 200 '''micrograms''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms'''.

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms''' before conception and throughout pregnancy.

Adequate '''folate ''' intake is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms''' of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are a few examples.

Even Bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms''' of '''folate'''.

1 teaspoon of powdered drumstick leaves gives about 10 '''micrograms''' of '''folate'''.

Other vegetables rich in '''folate''' are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of powdered seeds

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms''' of '''folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms ''' of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sautéed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Sprouting and cooking of whole beans enhances its nutrient content.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate''' is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Calcium/English

2021-04-05T15:38:04Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
|'''Title Slide'''
|Welcome to the '''spoken tutorial '''on the importance of '''calcium'''.

|-
|Image: Collage of benefits of '''calcium'''

Image: '''Calcium''' requirements during different age groups

Image: Collage of symptoms of''' calcium''' deficiency

Image: Collage of food sources of '''Calcium'''

|In this tutorial, we will learn about:

1. Role of '''calcium''' and its requirement in our body

2. Symptoms of its deficiency and

3. '''Calcium''' rich food sources

|-
|Image: '''Calcium''' symbol and sources

Image: Bones and teeth

Image: '''Calcium''' in blood

Image: Excretion through urine, stool, sweat

|'''Calcium''' is the most abundant mineral in our body.

99% of the body’s '''calcium''' is found in bones and teeth.

The remaining 1% is present in our blood.

It gets excreted from our body through stool, urine and sweat.

|-
|Image: Healthy bones and Bone strength

GIF: Transfer of '''Calcium''' from blood to bone

GIF: Transfer of '''Calcium''' from bone to blood

|'''Calcium''' serves many functions in our body.

The key function is the development and maintenance of bones.

If there is an excess of '''calcium''' in the body, it gets deposited in the bones.

In case of deficiency, it can be taken from the bones.

|-
|Image: Nerve impulse transfer

GIF: muscle contraction and relaxation

|'''Calcium''' is essential for the transfer of nerve signals in our body.

It helps in muscle contraction and its movement.

|-
|Image: Clotting of blood

Image: Secretion of hormones

Image: Weight maintenance

Image: Maintenance of blood pressure

Image: Heart health

|It also helps in stopping the blood flow after a cut.

'''Calcium''' is needed for the secretion of '''hormones '''like '''insulin '''and '''adrenaline'''.

Other benefits are maintaining body weight, blood pressure and heart health.

|-
|Image: Different age groups

Image: Childhood

Image: Adolescence

Image: '''Calcium''' recommendations for infants

Image: '''Calcium''' recommendations for children

Image: '''Calcium''' recommendations for adolescence

Image: '''Calcium''' recommendations for adults

|Daily recommended intake for '''calcium''' varies for different age groups.

It is higher during periods of rapid growth such as childhood and adolescence.

For Infants until 12 months, 500 milligrams of '''calcium''' per day is recommended.

For children up to 9 years, 600 milligrams per day is recommended.

The requirements increase up to 800 milligrams per day during adolescence.

For adults, it is 600 milligrams per day.

|-
|Image: Pregnant and lactation

Image: '''Calcium''' recommendations for pregnant and lactating women

|The '''calcium''' requirements are also high during pregnancy and lactation.

During pregnancy and lactation, 1,200 milligrams is recommended.

|-
|Image: Collage of symptoms of '''calcium''' deficiency

Image: '''calcium''' in pregnant woman

Image: Rise in blood pressure

Image: Swollen hands and feet

|Let us now discuss the effects of '''calcium''' deficiency.

Deficiency of '''calcium''' during pregnancy can result in a rise in blood pressure.

Swelling in hands and feet can be seen.

|-
|Image: Inadequate '''calcium''' intake

GIF: '''calcium''' transfer to the baby from mother

Image: Low birth weight of baby

Image: Impaired cognitive and physical development

|Inadequate '''calcium''' intake by mothers may affect the baby also.

Their birth weight may be low and their growth can be retarded.

Their physical and cognitive development can be damaged.

|-
|Image: Collage of symptoms of '''rickets'''

|In children, '''calcium''' deficiency can cause '''rickets'''.

'''Rickets''' is a disorder of the skeletal system.

The growth gets stunted and there are changes in the shape of the spine.

Other signs are sunken ribs, protruding forehead and bow shaped bent legs.

Short height, widening of the wrist, elbow, knee and ankle joints can be seen.

|-
|Image: Cramps

Image: Numbness in fingers

Image: Mental confusion and irritation

Image: Dry skin

Image: Brittle nails

Image: Tooth decay

|In adults, early signs of '''calcium''' deficiency are muscle cramps.

Numbness or tingling sensation of fingers is also seen.

Mental confusion, irritability, dry skin, brittle nails and tooth decay can also occur.

|-
|Image: '''Osteoporosis'''

Image: Reduction in bone density

Image: Fractures

Image: Stoop posture

Image: Back pain

|Long term deficiency of '''calcium''' can result in '''osteoporosis.'''

In '''osteoporosis''', the bone density is reduced.

The bones become fragile and prone to fractures.

Other symptoms are stooped posture, loss of height and back pain.

|-
|Image: Woman and man

Image: Decrease in '''estrogen''' levels in women

GIF: Decreased '''Calcium''' absorption

Image: Increased '''Calcium''' excretion

|The risk of '''osteoporosis''' is higher in women as compared to men.

This is because '''estrogen''' levels in women decrease after menopause.

Thereby, '''calcium''' absorption decreases and its excretion through urine increases.

|-
|Image: Collage of '''calcium''' rich food

|To avoid '''calcium''' deficiency, adequate intake of '''calcium''' rich food is essential.

|-
|Image: Collage of daily products

GIF: '''Calcium''' getting absorbed

Image: '''Calcium''' content in milk

Image: '''Calcium''' content in curd

Image: '''Calcium''' content in paneer

|The best sources are milk and milk products.

This includes curd, paneer (unsalted indian cheese), cheese and khoa (thickened whole milk).

'''Calcium''' obtained from them gets easily absorbed in our body.

200 millilitre of cow’s milk provides 236 milligrams of '''calcium'''.

100 grams of curd from cow’s milk has 150 milligrams '''calcium'''.

30 grams of paneer from cow’s milk has 142 milligrams '''calcium'''.

|-
|Image: Collage of shrimp, bombay duck, prawns, lobsters, dried bony fish

Image: '''Calcium''' content in prawns

Image: '''Calcium''' content in dried shrimp

Image: '''Calcium''' content in dried bombay duck fish

|Few non-vegetarian food are also rich in '''calcium.'''

For example: dried shrimp, bombay duck, prawns, lobsters and dried bony fishes.

100 grams of prawns will give 67 milligrams of '''calcium'''.

20 grams of dried shrimp has 73 milligrams of '''calcium'''.

15 grams of dried bombay duck fish has 208 milligrams of '''calcium'''.

|-
|Image: Collage of seeds

Image: sesame seeds

Image: niger seeds

Image: flax seeds

Image: dill seeds

Image: poppy seeds

Image: '''Calcium''' content in sesame seeds

Image: Collage of almonds and walnuts

|Seeds are an excellent source of '''calcium.'''

For example: sesame seeds, niger seeds, flax seeds, dill seeds and poppy seeds.

1 tablespoon or 5 grams of sesame seeds has about 64 milligrams of '''calcium'''.

Apart from these, nuts like almonds and walnuts are also rich in '''calcium'''.

|-
|Image: Collage of green leafy vegetables

Image: '''Calcium''' content in amaranth leaves

Image: '''Calcium''' content in fenugreek leaves

|Many green leafy vegetables have good amount of '''calcium'''.

For example: leaves of amaranth, agathi, drumstick and fenugreek.

Even radish leaves, colocasia leaves and mustard leaves are good sources.

100 grams of amaranth leaves has 330 milligrams of '''calcium.'''

100 grams of fenugreek leaves has 274 milligrams of '''calcium.'''

|-
|Image: Collage of soybean, horse gram, moth beans

Image: '''Calcium''' content in horsegram

Image: Finger millet

Image: '''Calcium''' content in finger millet

|'''Calcium''' is present in some beans like soybean, horse gram and moth beans.

50 grams of horse gram gives 135 milligrams of '''calcium'''.

Finger millet is also a rich source of '''calcium'''.

30 grams of finger millet provides 110 milligrams of '''calcium'''.

|-
|GIF: '''Calcium''' absorption

GIF: Inhibition of '''calcium''' absorption

Image: Nuts

Image: Seeds

Image: Green leafy vegetables

GIF: Inhibition of '''calcium''' absorption

Image: '''Calcium''' not getting absorbed

|Along with food intake, '''calcium''' absorption is equally important.

Presence of '''oxalates, phytates''' and fiber affect '''calcium''' absorption.

They are present in nuts, seeds, beans, and green leafy vegetables.

These substances may bind with '''calcium''' to form an insoluble complex.

As a result, '''calcium''' absorption in the body is inhibited.

|-
|Image: Collage of different cooking techniques

Image: Soaking

Image: Sprouting

Image: Boiling

Image: Roasting

Image: Fermentation

|The absorption can be enhanced by using various cooking techniques.

For example: soaking, sprouting, boiling, roasting and fermentation.

|-
|Image: Tea

Image: Coffee

Image: Cola

Image: Tea coffe and cola not to be had with '''calcium''' rich food

Image: Collage of tea, coffee and cola

|For '''calcium''' absorption, avoid tea, coffee and cola with '''calcium''' rich food.

They contain '''caffeine''' which enhances '''calcium''' excretion through urine.

|-
|Image: Different nutrients symbols and sources

Image: '''vitamin D'''

Image: '''magnesium'''

Image: '''potassium'''

Image: '''phosphorus'''

|For maximum '''calcium '''absorption, few other nutrients are required.

For example: '''vitamin D, magnesium, potassium''' and '''phosphorus'''.

|-
|Image: Playing

Image: Exercise

Image: Bones in the body

|Apart from nutrients, adequate physical activity and exercise are also required.

This will enhance the bone mass and bone strength.

|-
|Image: Individuals of different age group

Image: Infancy and childhood

Image: Adulthood and old age

|In addition to all this, age also influences '''calcium''' absorption.

It is highest during infancy and childhood.

During adulthood, absorption is moderate and then it decreases with age.

|-
|Image: '''Calcium''' sources and childhood
|Therefore, adequate intake of '''calcium''' rich food from an early age is essential.

|-
|'''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-Calcium/English

2021-04-05T15:30:29Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
|'''Title Slide'''
|Welcome to the '''spoken tutorial '''on the importance of '''calcium'''.

|-
|Image: Collage of benefits of '''calcium'''

Image: '''Calcium''' requirements during different age groups

Image: Collage of symptoms of''' calcium''' deficiency

Image: Collage of food sources of '''Calcium'''

|In this tutorial, we will learn about:

1. Role of '''calcium''' and its requirement in our body

2. Symptoms of its deficiency and

3. '''Calcium''' rich food sources

|-
|Image: '''Calcium''' symbol and sources

Image: Bones and teeth

Image: '''Calcium''' in blood

Image: Excretion through urine, stool, sweat

|'''Calcium''' is the most abundant mineral in our body.

99% of the body’s '''calcium''' is found in bones and teeth.

The remaining 1% is present in our blood.

It gets excreted from our body through stool, urine and sweat.

|-
|Image: Healthy bones and Bone strength

GIF: Transfer of '''Calcium''' from blood to bone

GIF: Transfer of '''Calcium''' from bone to blood

|'''Calcium''' serves many functions in our body.

The key function is the development and maintenance of bones.

If there is an excess of '''calcium''' in the body, it gets deposited in the bones.

In case of deficiency, it can be taken from the bones.

|-
|Image: Nerve impulse transfer

GIF: muscle contraction and relaxation

|'''Calcium''' is essential for the transfer of nerve signals in our body.

It helps in muscle contraction and its movement.

|-
|Image: Clotting of blood

Image: Secretion of hormones

Image: Weight maintenance

Image: Maintenance of blood pressure

Image: Heart health

|It also helps in stopping the blood flow after a cut.

'''Calcium''' is needed for the secretion of '''hormones '''like '''insulin '''and '''adrenaline'''.

Other benefits are maintaining body weight, blood pressure and heart health.

|-
|Image: Different age groups

Image: Childhood

Image: Adolescence

Image: '''Calcium''' recommendations for infants

Image: '''Calcium''' recommendations for children

Image: '''Calcium''' recommendations for adolescence

Image: '''Calcium''' recommendations for adults

|Daily recommended intake for '''calcium''' varies for different age groups.

It is higher during periods of rapid growth such as childhood and adolescence.

For Infants until 12 months, 500 milligrams of '''calcium''' per day is recommended.

For children up to 9 years, 600 milligrams per day is recommended.

The requirements increase up to 800 milligrams per day during adolescence.

For adults, it is 600 milligrams per day.

|-
|Image: Pregnant and lactation

Image: '''Calcium''' recommendations for pregnant and lactating women

|The '''calcium''' requirements are also high during pregnancy and lactation.

During pregnancy and lactation, 1,200 milligrams is recommended.

|-
|Image: Collage of symptoms of '''calcium''' deficiency

Image: '''calcium''' in pregnant woman

Image: Rise in blood pressure

Image: Swollen hands and feet

|Let us now discuss the effects of '''calcium''' deficiency.

Deficiency of '''calcium''' during pregnancy can result in a rise in blood pressure.

Swelling in hands and feet can be seen.

|-
|Image: Inadequate '''calcium''' intake

GIF: '''calcium''' transfer to the baby from mother

Image: Low birth weight of baby

Image: Impaired cognitive and physical development

|Inadequate '''calcium''' intake by mothers may affect the baby also.

Their birth weight may be low and their growth can be retarded.

Their physical and cognitive development can be damaged.

|-
|Image: Collage of symptoms of '''rickets'''

|In children, '''calcium''' deficiency can cause '''rickets'''.

'''Rickets''' is a disorder of the skeletal system.

The growth gets stunted and there are changes in the shape of the spine.

Other signs are sunken ribs, protruding forehead and bow shaped bent legs.

Short height, widening of the wrist, elbow, knee and ankle joints can be seen.

|-
|Image: Cramps

Image: Numbness in fingers

Image: Mental confusion and irritation

Image: Dry skin

Image: Brittle nails

Image: Tooth decay

|In adults, early signs of '''calcium''' deficiency are muscle cramps.

Numbness or tingling sensation of fingers is also seen.

Mental confusion, irritability, dry skin, brittle nails and tooth decay can also occur.

|-
|Image: '''Osteoporosis'''

Image: Reduction in bone density

Image: Fractures

Image: Stoop posture

Image: Back pain

|Long term deficiency of '''calcium''' can result in '''osteoporosis.'''

In '''osteoporosis''', the bone density is reduced.

The bones become fragile and prone to fractures.

Other symptoms are stooped posture, loss of height and back pain.

|-
|Image: Woman and man

Image: Decrease in '''estrogen''' levels in women

GIF: Decreased '''Calcium''' absorption

Image: Increased '''Calcium''' excretion

|The risk of '''osteoporosis''' is higher in women as compared to men.

This is because '''estrogen''' levels in women decrease after menopause.

Thereby, '''calcium''' absorption decreases and its excretion through urine increases.

|-
|Image: Collage of '''calcium''' rich food

|To avoid '''calcium''' deficiency, adequate intake of '''calcium''' rich food is essential.

|-
|Image: Collage of daily products

GIF: '''Calcium''' getting absorbed

Image: '''Calcium''' content in milk

Image: '''Calcium''' content in curd

Image: '''Calcium''' content in paneer

|The best sources are milk and milk products.

This includes curd, paneer (unsalted indian cheese), cheese and khoa (thickened whole milk).

'''Calcium''' obtained from them gets easily absorbed in our body.

200 millilitre of cow’s milk provides 236 milligrams of '''calcium'''.

100 grams of curd from cow’s milk has 150 milligrams '''calcium'''.

30 grams of paneer from cow’s milk has 142 milligrams '''calcium'''.

|-
|Image: Collage of shrimp, bombay duck, prawns, lobsters, dried bony fish

Image: '''Calcium''' content in prawns

Image: '''Calcium''' content in dried shrimp

Image: '''Calcium''' content in dried bombay duck fish

|Few non-vegetarian food are also rich in '''calcium.'''

For example: dried shrimp, bombay duck, prawns, lobsters and dried bony fishes.

100 grams of prawns will give 67 milligrams of '''calcium'''.

20 grams of dried shrimp has 73 milligrams of '''calcium'''.

15 grams of dried bombay duck fish has 208 milligrams of '''calcium'''.

|-
|Image: Collage of seeds

Image: sesame seeds

Image: niger seeds

Image: flax seeds

Image: dill seeds

Image: poppy seeds

Image: '''Calcium''' content in sesame seeds

Image: Collage of almonds and walnuts

|Seeds are an excellent source of '''calcium.'''

For example: sesame seeds, niger seeds, flax seeds, dill seeds and poppy seeds.

1 tablespoon or 5g of sesame seeds has about 64 milligrams of '''calcium'''.

Apart from these, nuts like almonds and walnuts are also rich in '''calcium'''.

|-
|Image: Collage of green leafy vegetables

Image: '''Calcium''' content in amaranth leaves

Image: '''Calcium''' content in fenugreek leaves

|Many green leafy vegetables have good amount of '''calcium'''.

For example: leaves of amaranth, agathi, drumstick and fenugreek.

Even radish leaves, colocasia leaves and mustard leaves are good sources.

100 grams of amaranth leaves has 330 milligrams of '''calcium.'''

100 grams of fenugreek leaves has 274 milligrams of '''calcium.'''

|-
|Image: Collage of soybean, horse gram, moth beans

Image: '''Calcium''' content in horsegram

Image: Finger millet

Image: '''Calcium''' content in finger millet

|'''Calcium''' is present in some beans like soybean, horse gram and moth beans.

50 grams of horse gram gives 135 milligrams of '''calcium'''.

Finger millet is also a rich source of '''calcium'''.

30 grams of finger millet provides 110 milligrams of '''calcium'''.

|-
|GIF: '''Calcium''' absorption

GIF: Inhibition of '''calcium''' absorption

Image: Nuts

Image: Seeds

Image: Green leafy vegetables

GIF: Inhibition of '''calcium''' absorption

Image: '''Calcium''' not getting absorbed

|Along with food intake, '''calcium''' absorption is equally important.

Presence of '''oxalates, phytates''' and fiber affect '''calcium''' absorption.

They are present in nuts, seeds, beans, and green leafy vegetables.

These substances may bind with '''calcium''' to form an insoluble complex.

As a result, '''calcium''' absorption in the body is inhibited.

|-
|Image: Collage of different cooking techniques

Image: Soaking

Image: Sprouting

Image: Boiling

Image: Roasting

Image: Fermentation

|The absorption can be enhanced by using various cooking techniques.

For example: soaking, sprouting, boiling, roasting and fermentation.

|-
|Image: Tea

Image: Coffee

Image: Cola

Image: Tea coffe and cola not to be had with '''calcium''' rich food

Image: Collage of tea, coffee and cola

|For '''calcium''' absorption, avoid tea, coffee and cola with '''calcium''' rich food.

They contain '''caffeine''' which enhances '''calcium''' excretion through urine.

|-
|Image: Different nutrients symbols and sources

Image: '''vitamin D'''

Image: '''magnesium'''

Image: '''potassium'''

Image: '''phosphorus'''

|For maximum '''calcium '''absorption, few other nutrients are required.

For example: '''vitamin D, magnesium, potassium''' and '''phosphorus'''.

|-
|Image: Playing

Image: Exercise

Image: Bones in the body

|Apart from nutrients, adequate physical activity and exercise are also required.

This will enhance the bone mass and bone strength.

|-
|Image: Individuals of different age group

Image: Infancy and childhood

Image: Adulthood and old age

|In addition to all this, age also influences '''calcium''' absorption.

It is highest during infancy and childhood.

During adulthood, absorption is moderate and then it decreases with age.

|-
|Image: '''Calcium''' sources and childhood
|Therefore, adequate intake of '''calcium''' rich food from an early age is essential.

|-
|'''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-04-05T15:27:52Z

Misbah:

{|border=1
|<center> Visual Cue</center>
|<center> Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:

1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: '''Folate ''' symbol with food sources and chemical sources

Image: Collage of '''folate ''' and '''folic acid '''

Image: '''folate ''' with natural food sources

Image: '''folic acid '''

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate''' is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate''' helps in maintaining heart and cognitive function

|-
| Image: Folate and health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the '''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby.

Failure in closure of neural tubes may result in '''neural tube''' defects.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate''' rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women and b9 symbol

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of liver, heart, kidney, brain

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12''' along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of '''vitamin B12'''.

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of '''genetic '''anemia are''' sickle cell''' anemia and '''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus, adequate intake of '''folate''' is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate deficiency

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A '''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate deficiency resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol and normal red blood cells

Image: Folate symbol with cross mark+ large immature RBC

Image: Large and few immature red blood cells

Image: Low amount of hemoglobin in red blood cells

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin''' helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

|Let us look at the per day recommendations of '''folate''' for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms'''.

For 10-15 year old adolescents it is 180-204 '''micrograms'''.

More than 200 '''micrograms''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms'''.

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms''' before conception and throughout pregnancy.

Adequate '''folate ''' intake is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms''' of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are a few examples.

Even Bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms''' of '''folate'''.

1 teaspoon of powdered drumstick leaves gives about 10 '''micrograms''' of '''folate'''.

Other vegetables rich in '''folate''' are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of powdered seeds

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms ''' of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sautéed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Sprouting and cooking of whole beans enhances its nutrient content.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate''' is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-04-05T15:19:16Z

Misbah:

{|border=1
|<center> Visual Cue</center>
|<center> Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:

1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: '''Folate ''' symbol with food sources and chemical sources

Image: Collage of '''folate ''' and '''folic acid '''

Image: '''folate ''' with natural food sources

Image: '''folic acid '''

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate''' is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate''' helps in maintaining heart and cognitive function

|-
| Image: Folate and health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the '''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby.

Failure in closure of neural tubes may result in '''neural tube''' defects.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
|Image: Anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate''' rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women and b9 symbol

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of liver, heart, kidney, brain

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12''' along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of '''vitamin B12'''.

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of '''genetic '''anemia are''' sickle cell''' anemia and '''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus, adequate intake of '''folate''' is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate deficiency

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A '''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb.

|-
| Image: Collage of B12 and Folate deficiency resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol and normal red blood cells

Image: Folate symbol with cross mark+ large immature RBC

Image: Large and few immature red blood cells

Image: Low amount of hemoglobin in red blood cells

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin''' helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

|Let us look at the per day recommendations of '''folate''' for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms'''.

For 10-15 year old adolescents it is 180-204 '''micrograms'''.

More than 200 '''micrograms''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms'''.

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms''' before conception and throughout pregnancy.

Adequate '''folate ''' intake is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms''' of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are a few examples.

Even Bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms''' of '''folate'''.

1 teaspoon of powdered drumstick leaves gives about 10 '''micrograms''' of '''folate'''.

Other vegetables rich in '''folate''' are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of powdered seeds

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms ''' of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sautéed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Sprouting and cooking of whole beans enhances its nutrient content.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate''' is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Calcium/English

2021-04-05T15:13:52Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
|'''Title Slide'''
|Welcome to the '''spoken tutorial '''on the importance of '''calcium'''.

|-
|Image: Collage of benefits of '''calcium'''

Image: '''Calcium''' requirements during different age groups

Image: Collage of symptoms of''' calcium''' deficiency

Image: Collage of food sources of '''Calcium'''

|In this tutorial, we will learn about:

1. Role of '''calcium''' and its requirement in our body

2. Symptoms of its deficiency and

3. '''Calcium''' rich food sources

|-
|Image: '''Calcium''' symbol and sources

Image: Bones and teeth

Image: '''Calcium''' in blood

Image: Excretion through urine, stool, sweat

|'''Calcium''' is the most abundant mineral in our body.

99% of the body’s '''calcium''' is found in bones and teeth.

The remaining 1% is present in our blood.

It gets excreted from our body through stool, urine and sweat.

|-
|Image: Healthy bones and Bone strength

GIF: Transfer of '''Calcium''' from blood to bone

GIF: Transfer of '''Calcium''' from bone to blood

|'''Calcium''' serves many functions in our body.

The key function is the development and maintenance of bones.

If there is an excess of '''calcium''' in the body, it gets deposited in the bones.

In case of deficiency, it can be taken from the bones.

|-
|Image: Nerve impulse transfer

GIF: muscle contraction and relaxation

|'''Calcium''' is essential for the transfer of nerve signals in our body.

It helps in muscle contraction and its movement.

|-
|Image: Clotting of blood

Image: Secretion of hormones

Image: Weight maintenance

Image: Maintenance of blood pressure

Image: Heart health

|It also helps in stopping the blood flow after a cut.

'''Calcium''' is needed for the secretion of '''hormones '''like '''insulin '''and '''adrenaline'''.

Other benefits are maintaining body weight, blood pressure and heart health.

|-
|Image: Different age groups

Image: Childhood

Image: Adolescence

Image: '''Calcium''' recommendations for infants

Image: '''Calcium''' recommendations for children

Image: '''Calcium''' recommendations for adolescence

Image: '''Calcium''' recommendations for adults

|Daily recommended intake for '''calcium''' varies for different age groups.

It is higher during periods of rapid growth such as childhood and adolescence.

For Infants until 12 months, 500 milligrams of '''calcium''' per day is recommended.

For children up to 9 years, 600 milligrams per day is recommended.

The requirements increase up to 800 milligrams per day during adolescence.

For adults, it is 600 milligrams per day.

|-
|Image: Pregnant and lactation

Image: '''Calcium''' recommendations for pregnant and lactating women

|The '''calcium''' requirements are also high during pregnancy and lactation.

During pregnancy and lactation, 1,200 milligrams is recommended.

|-
|Image: Collage of symptoms of '''calcium''' deficiency

Image: '''calcium''' in pregnant woman

Image: Rise in blood pressure

Image: Swollen hands and feet

|Let us now discuss about the effects of '''calcium''' deficiency.

Deficiency of '''calcium''' during pregnancy can result in a rise in blood pressure.

Swelling in hands and feet can be seen.

|-
|Image: Inadequate '''calcium''' intake

GIF: '''calcium''' transfer to the baby from mother

Image: Low birth weight of baby

Image: Impaired cognitive and physical development

|Inadequate '''calcium''' intake by mothers may affect the baby also.

Their birth weight may be low and their growth can be retarded.

Their physical and cognitive development can be damaged.

|-
|Image: Collage of symptoms of '''rickets'''

|In children, '''calcium''' deficiency can cause '''rickets'''.

'''Rickets''' is a disorder of the skeletal system.

The growth gets stunted and there are changes in the shape of the spine.

Other signs are sunken ribs, protruding forehead and bow shaped bent legs.

Short height, widening of the wrist, elbow, knee and ankle joints can be seen.

|-
|Image: Cramps

Image: Numbness in fingers

Image: Mental confusion and irritation

Image: Dry skin

Image: Brittle nails

Image: Tooth decay

|In adults, early signs of '''calcium''' deficiency are muscle cramps.

Numbness or tingling sensation of fingers is also seen.

Mental confusion, irritability, dry skin, brittle nails and tooth decay can also occur.

|-
|Image: '''Osteoporosis'''

Image: Reduction in bone density

Image: Fractures

Image: Stoop posture

Image: Back pain

|Long term deficiency of '''calcium''' can result in '''osteoporosis.'''

In '''osteoporosis''', the bone density is reduced.

The bones become fragile and prone to fractures.

Other symptoms are stooped posture, loss of height and back pain.

|-
|Image: Woman and man

Image: Decrease in '''estrogen''' levels in women

GIF: Decreased '''Calcium''' absorption

Image: Increased '''Calcium''' excretion

|The risk of '''osteoporosis''' is higher in women as compared to men.

This is because '''estrogen''' levels in women decrease after menopause.

Thereby, '''calcium''' absorption decreases and its excretion through urine increases.

|-
|Image: Collage of '''calcium''' rich food

|To avoid '''calcium''' deficiency, adequate intake of '''calcium''' rich food is essential.

|-
|Image: Collage of daily products

GIF: '''Calcium''' getting absorbed

Image: '''Calcium''' content in milk

Image: '''Calcium''' content in curd

Image: '''Calcium''' content in paneer

|The best sources are milk and milk products.

This includes curd, paneer (unsalted indian cheese), cheese and khoa (thickened whole milk).

'''Calcium''' obtained from them gets easily absorbed in our body.

200 millilitre of cow’s milk provides 236 milligrams of '''calcium'''.

100 grams of curd from cow’s milk has 150 milligrams '''calcium'''.

30 grams of paneer from cow’s milk has 142 milligrams '''calcium'''.

|-
|Image: Collage of shrimp, bombay duck, prawns, lobsters, dried bony fish

Image: '''Calcium''' content in prawns

Image: '''Calcium''' content in dried shrimp

Image: '''Calcium''' content in dried bombay duck fish

|Few non-vegetarian food are also rich in '''calcium.'''

For example: dried shrimp, bombay duck, prawns, lobsters and dried bony fishes.

100 grams of prawns will give 67 milligrams of '''calcium'''.

20 grams of dried shrimp has 73 milligrams of '''calcium'''.

15 grams of dried bombay duck fish has 208 milligrams of '''calcium'''.

|-
|Image: Collage of seeds

Image: sesame seeds

Image: niger seeds

Image: flax seeds

Image: dill seeds

Image: poppy seeds

Image: '''Calcium''' content in sesame seeds

Image: Collage of almonds and walnuts

|Seeds are an excellent source of '''calcium.'''

For example: sesame seeds, niger seeds, flax seeds, dill seeds and poppy seeds.

1 tablespoon or 5g of sesame seeds has about 64 milligrams of '''calcium'''.

Apart from these, nuts like almonds and walnuts are also rich in '''calcium'''.

|-
|Image: Collage of green leafy vegetables

Image: '''Calcium''' content in amaranth leaves

Image: '''Calcium''' content in fenugreek leaves

|Many green leafy vegetables have good amount of '''calcium'''.

For example: leaves of amaranth, agathi, drumstick and fenugreek.

Even radish leaves, colocasia leaves and mustard leaves are good sources.

100 grams of amaranth leaves has 330 milligrams of '''calcium.'''

100 grams of fenugreek leaves has 274 milligrams of '''calcium.'''

|-
|Image: Collage of soybean, horse gram, moth beans

Image: '''Calcium''' content in horsegram

Image: Finger millet

Image: '''Calcium''' content in finger millet

|'''Calcium''' is present in some beans like soybean, horse gram and moth beans.

50 grams of horse gram gives 135 milligrams of '''calcium'''.

Finger millet is also a rich source of '''calcium'''.

30 grams of finger millet provides 110 milligrams of '''calcium'''.

|-
|GIF: '''Calcium''' absorption

GIF: Inhibition of '''calcium''' absorption

Image: Nuts

Image: Seeds

Image: Green leafy vegetables

GIF: Inhibition of '''calcium''' absorption

Image: '''Calcium''' not getting absorbed

|Along with food intake, '''calcium''' absorption is equally important.

Presence of '''oxalates, phytates''' and fiber affect '''calcium''' absorption.

They are present in nuts, seeds, beans, and green leafy vegetables.

These substances may bind with '''calcium''' to form an insoluble complex.

As a result, '''calcium''' absorption in the body is inhibited.

|-
|Image: Collage of different cooking techniques

Image: Soaking

Image: Sprouting

Image: Boiling

Image: Roasting

Image: Fermentation

|The absorption can be enhanced by using various cooking techniques.

For example: soaking, sprouting, boiling, roasting and fermentation.

|-
|Image: Tea

Image: Coffee

Image: Cola

Image: Tea coffe and cola not to be had with '''calcium''' rich food

Image: Collage of tea, coffee and cola

|For '''calcium''' absorption, avoid tea, coffee and cola with '''calcium''' rich food.

They contain '''caffeine''' which enhances '''calcium''' excretion through urine.

|-
|Image: Different nutrients symbols and sources

Image: '''vitamin D'''

Image: '''magnesium'''

Image: '''potassium'''

Image: '''phosphorus'''

|For maximum '''calcium '''absorption, few other nutrients are required.

For example: '''vitamin D, magnesium, potassium''' and '''phosphorus'''.

|-
|Image: Playing

Image: Exercise

Image: Bones in the body

|Apart from nutrients, adequate physical activity and exercise are also required.

This will enhance the bone mass and bone strength.

|-
|Image: Individuals of different age group

Image: Infancy and childhood

Image: Adulthood and old age

|In addition to all this, age also influences '''calcium''' absorption.

It is highest during infancy and childhood.

During adulthood, absorption is moderate and then it decreases with age.

|-
|Image: '''Calcium''' sources and childhood
|Therefore, adequate intake of '''calcium''' rich food from an early age is essential.

|-
|'''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-breastfeeding/English

2021-04-05T05:32:37Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the '''spoken tutorial''' about the importance of breastfeeding.

|-
|Image: Advantages of breastfeeding

Image: Collage of breastfeeding on babies and mothers

|In this '''tutorial''' we will learn about:

1. Importance of breastfeeding

2. Benefits of breastfeeding for the babies and the mothers

|-
| Image: Collage of breastfeeding

Image: From birth to second year

Image: Breastfeeding mother

Image: Collage of immediate and future health of baby

Image: Collage of benefits of breastfeeding

| Breastfeeding is a vital process.

It starts from the birth of a child to its second birthday or beyond.

Breastfeeding gives a healthy start of life to the infant.

It decides the immediate and future health of a child and the mother.

The benefits of it lasts a lifetime for both of them.

Even malnourished mothers can breastfeed their baby.

|-
| Image: Malnourished mother breastfeeding her baby

Image: tissue proliferation for breast milk production

Image: Milk production from the breast

| During pregnancy, breast size increases.

This is due to an increase in the number of milk producing tissues.

However, the final size of the breasts do not affect the milk production amount.

|-
| Image: Breastfeeding within 1 hour of birth

Image: Breast milk supply increases

Image: Breastfeeding in first 6 months

Image: Breastfeeding a 2 year old baby

Image: Low risk of neonatal death

Image: Less risk of diseases with breastfeeding

Image: Diabetes

Image: Obesity

Image: High blood pressure

| Breastfeeding should be initiated within 1 hour of birth.

This increases the supply of breast milk.

Therefore, exclusive breastfeeding in the first 6 months also increases.

It further helps in extending breastfeeding beyond 2 years.

The risk of neonatal deaths is low in babies who are breastfed within 1 hour.

Delayed breastfeeding can increase the risk of diseases in newborn babies.

For example, diabetes, obesity and high blood pressure.

|-
| Image: Colostrum

Image: Mother feeding the baby within 1 hour of birth

Image: Colostrum containing energy and nutrients

Image: Colostrum containing infection-fighting elements and good fat

| Early initiation of breastfeeding also ensures that the baby receives '''colostrum'''.

'''Colostrum '''is the first milk secreted by the mother after giving birth.

For babies, it is a primary source of energy and nutrients.

It is important for them especially in the initial days of their lives.

It has a large number of infection-fighting elements,''' Vitamin A '''and good fat.

Numerous growth and protective factors are also there in '''colostrum'''.

|-
| Image: Colostrum and passing of stool

Image: Colostrum

| '''Colostrum '''has the property which helps to remove the old feces faster.

Detailed benefits of '''colostrum '''are discussed in another tutorial.

Please check the website for more details.

|-
| Image: Exclusive Breastfeeding

mage: Components of breast milk

Image: Collage of Breastfeeding and complementary feeding

| Remember that exclusive breastfeeding should be done for the first 6 months.

Breast milk is a unique natural food which cannot be duplicated.

When the baby completes 6 months, complementary food should be started.

It should be given along with breastfeeding.

Breastfeeding should be continued until 2 years or beyond.

|-
| Collage: benefits of breastfeeding

Image: Breast milk composition

Image: Digestion in babies

Image: Mother passing immune protective components to the baby

GIF: Strong immunity of the baby

Image: No allergic reactions in baby (cross mark to be edited in video)

| There are many benefits of breastfeeding for the babies.

Nutrients and composition of breast milk are ideal for digestion by babies.

Through breast milk babies get '''antibodies'''.

'''Antibodies '''strengthen the immunity of the baby and reduces the risk of infections.

Additionally, it prevents allergic reactions in babies.

|-
| Image: Breast Milk contains bacteria and growth factors

Image: Maturation and strength of intestine

Image: Breastfeeding and development of organs

Image: Protection of intestine

| Breast milk also contains growth factors.

They help in the development of the lining of the baby’s intestine.

It promotes the growth of good bacteria in the baby's intestine.

Thus, it protects the babies against intestinal inflammation and infection.

Similarly, it helps in the development of all other organs of the body.

|-
|GIF: Diarrhoea, baby passing liquid stool

Image: Collage of tooth decay and ear infections

Image: Collage of wrong and correct alignment of teeth

Image: Collage of diabetes, obesity, high b.p

Image: Collage of respiratory diseases

| Breastfeeding reduces the risk of diarrhea.

Other benefits are prevention of ear infections and tooth decay.

Development of jaws and proper alignment of teeth are some other examples.

Risk of developing some diseases later in life also gets reduced.

For example, diabetes, obesity, high blood pressure and blood cancer.

The risk of respiratory diseases like asthma and pneumonia also gets reduced.

|-
| Image: Sudden death

Image: Breastfeeding and eczema

Image: Eczema

Image: Hospitalized baby

| Breastfeeding reduces the chances of sudden death in babies below 1 year of age.

The risk of developing '''atopic''' '''eczema '''is also less in breastfed babies.

'''Eczema '''is a condition in which skin develops red, itchy and rough patches.

Breastfed babies are also less likely to be hospitalized for illness and infections.

|-
| Image: Collage of overeating, obesity and diabetes

| Breastfed babies have better control over their appetite.

Breast milk contains appetite controlling hormones.

Such hormones help the babies listen to their body’s hunger and satiety signals.

This self regulation is disturbed in babies who are not breastfed.

Eventually this can lead to overeating, obesity and later diabetes.

|-
| Image: Collage of breastfeeding and brain

Image: Brain development

Image: Higher IQ in breastfed babies

| Breastfeeding also has an effect on the brain.

The breast milk has components which help in brain development and maturation.

Breastfed children have a higher IQ and other skills.

|-
| Image: Premature baby

Image: Suckling at the breast during breastfeeding

Image: necrotizing enterocolitis

| Breast milk benefits premature babies even more.

Suckling at the breast improves the breathing in such babies.

These babies are at a risk of developing intestinal infection.

For example, Diarrhea and '''Necrotizing enterocolitis '''which is known as''' NEC'''.

'''NEC '''is a serious condition caused due to infection and damage to the intestine.

Breast milk protects premature babies from this infection.

|-
| Image: Breast milk composition of mothers of premature babies

Image: Recovery of premature baby and gain in weight

| Milk from mothers of premature babies is rich in infection fighting '''proteins.'''

It also contains intestinal protective growth promoting factors.

High concentration of specific '''amino acids''' and good bacteria is also present.

These amino acids are essential for growth in premature infants.

Thus, breast milk helps in preventing infections and gaining weight.

|-
| Image: Collage of lung and eyes problems in premature babies

Image: A mother breastfeeding her premature baby

| Breastfeeding reduces long term problems caused due to premature birth.

For example, problems of the lungs and eyes.

Thus, premature babies should get a maximum amount of breast milk.

|-
| Image: Kangaroo care

Image: Maintains temperature

Image: Collage of kangaroo mother care’s procedure

| Even''' Kangaroo mother care '''also''' '''known''' '''as''' KMC, '''is useful for premature babies.

It improves the frequency and duration of breastfeeding in them.

Skin to skin contact during '''KMC '''helps maintain the baby’s body temperature.

It also helps in stabilizing the baby’s heartbeat and oxygen levels in blood.

The procedure for '''kangaroo mother care''' has been explained in an another tutorial.

|-
| Image: Collage of benefits of breastfeeding on mother

Image: Breastfeeding after birth

Image: Rise in oxytocin

Image: placenta expulsion

Image: Uterine contractions and bleeding reduces

Image: Breastfeeding reduces anemia in mothers

| Apart from babies, breastfeeding is beneficial for mothers as well.

The benefits are immediate and long term.

Immediate breastfeeding after childbirth helps reduce vaginal bleeding.

It increases the level of '''oxytocin '''hormone in the body.''' '''

This helps in expelling the placenta out of the body.

As a result uterus contractions are improved and vaginal bleeding reduces.

Thus, anemia can be prevented in mothers.

|-
| Image: Development of bond between mother and baby

Image: Postpartum stress

| There are psychological advantages of breastfeeding for mothers.

Frequent skin to skin contact develops bonding between the mother and her baby.

This bonding makes the mother ready to breastfeed.

Ultimately, it reduces the postpartum stress and depression in mothers.

|-
| Image: Collage of benefits of breastfeeding to mother

Image: Breastfeeding prevents weakening of bones

Image: reduction in breast and ovarian cancer

| Breastfeeding also has long term benefits for mothers.

It prevents weakening of the bones in the later age.

The risk of breast cancer and ovarian cancer also gets reduced.

|-
| Image: women gaining fat during pregnancy

Image: Fat in belly region

Image: Collage of diabetes, obesity and insulin resistance

GIF: reduction in fat

Image: Reduced risk of obesity, hypertension and heart disease

| During pregnancy, women gain fat around internal body organs.

Such as stomach, intestine and liver.

This fat is hidden in the belly or abdominal region.

Excess of this fat can result in '''insulin resistance''', diabetes and obesity.

Breastfeeding helps reduce this fat in women.

It minimizes the risk of obesity, hypertension and heart diseases.

|-
|Image: Breastfeeding mother

Image: contraceptives used by men and women

Image: Spacing between two pregnancies

| Exclusive breastfeeding can act as a natural birth control.

However, couples should use contraception after 6 weeks of delivery.

This helps in keeping space between two pregnancies.

|-
|Image: Economical option

Image: formula powder, bottles and plastic nipples on a table

Image: Health care cost

Image: No requirement of utensils, water and time

| There are some economical benefits of breastfeeding.

Breast milk is available free of cost and is best for the baby.

It does not involve money spent on formula milk, bottles and plastic nipples.

Extra time is also not spent in preparing breast milk.

Hot water, utensils and heating fuel is not required for preparing breast milk.

Dirty water or dirty feeding bottles can make the baby sick.

Thus, healthcare costs for the mother and baby is low in the future years.

|-
| Image: Environmental benefits

Image: Milk packaging

Image: Milk transportation and pollution

Image: Waste

Image: Smoke pollution

Image: Noise pollution

Image: Waste of global resources

| There are several environmental benefits of breastfeeding too.

Firstly, breastfeeding does not involve any packaging or transportation.

It does not produce any waste, smoke or noise.

It reduces pollution by saving global resources and energy.

|-
| Image: Breastfeeding is the best option

Image: Breastfeeding baby of 6 months and 2 years

Image: Healthy mother and baby

| Therefore, breastfeeding is the best option.

Mothers should ensure to breastfeed the baby from birth until 2 years of age.

This is for the good health of the baby and the mother as well.

|-
|Image: Collage of breastfeeding technique

Image: Support from family

Image: Collage of other tutorials

| Breastfeeding requires an understanding of the correct breastfeeding technique.

Along with that, adequate support and guidance from the family is necessary too.

All of this has been explained in an another tutorial of the same series.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-breastfeeding/English

2021-04-05T05:27:23Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the '''spoken tutorial''' about the importance of breastfeeding.

|-
|Image: Advantages of breastfeeding

Image: Collage of breastfeeding on babies and mothers

|In this '''tutorial''' we will learn about:

1. Importance of breastfeeding

2. Benefits of breastfeeding for the babies and the mothers

|-
| Image: Collage of breastfeeding

Image: From birth to second year

Image: Breastfeeding mother

Image: Collage of immediate and future health of baby

Image: Collage of benefits of breastfeeding

| Breastfeeding is a vital process.

It starts from the birth of a child to its second birthday or beyond.

Breastfeeding gives a healthy start of life to the infant.

It decides the immediate and future health of a child and the mother.

The benefits of it lasts a lifetime for both of them.

Even malnourished mothers can breastfeed their baby.

|-
| Image: Malnourished mother breastfeeding her baby

Image: tissue proliferation for breast milk production

Image: Milk production from the breast

| During pregnancy, breast size increases.

This is due to an increase in the number of milk producing tissues.

However, the final size of the breasts do not affect the milk production amount.

|-
| Image: Breastfeeding within 1 hour of birth

Image: Breast milk supply increases

Image: Breastfeeding in first 6 months

Image: Breastfeeding a 2 year old baby

Image: Low risk of neonatal death

Image: Less risk of diseases with breastfeeding

Image: Diabetes

Image: Obesity

Image: High blood pressure

| Breastfeeding should be initiated within 1 hour of birth.

This increases the supply of breast milk.

Therefore, exclusive breastfeeding in the first 6 months also increases.

It further helps in extending breastfeeding beyond 2 years.

The risk of neonatal deaths is low in babies who are breastfed within 1 hour.

Delayed breastfeeding can increase the risk of diseases in newborn babies.

For example, diabetes, obesity and high blood pressure.

|-
| Image: Colostrum

Image: Mother feeding the baby within 1 hour of birth

Image: Colostrum containing energy and nutrients

Image: Colostrum containing infection-fighting elements and good fat

| Early initiation of breastfeeding also ensures that the baby receives '''colostrum'''.

'''Colostrum '''is the first milk secreted by the mother after giving birth.

For babies, it is a primary source of energy and nutrients.

It is important for them especially in the initial days of their lives.

It has a large number of infection-fighting elements,''' Vitamin A '''and good fat.

Numerous growth and protective factors are also there in '''colostrum'''.

|-
| Image: Colostrum and passing of stool

Image: Colostrum

| '''Colostrum '''has the property which helps to remove the old feces faster.

Detailed benefits of '''colostrum '''are discussed in another tutorial.

Please check the website for more details.

|-
| Image: Exclusive Breastfeeding

mage: Components of breast milk

Image: Collage of Breastfeeding and complementary feeding

| Remember that exclusive breastfeeding should be done for the first 6 months.

Breast milk is a unique natural food which cannot be duplicated.

When the baby completes 6 months, complementary food should be started.

It should be given along with breastfeeding.

Breastfeeding should be continued until 2 years or beyond.

|-
| Collage: benefits of breastfeeding

Image: Breast milk composition

Image: Digestion in babies

Image: Mother passing immune protective components to the baby

GIF: Strong immunity of the baby

Image: No allergic reactions in baby (cross mark to be edited in video)

| There are many benefits of breastfeeding for the babies.

Nutrients and composition of breast milk are ideal for digestion by babies.

Through breast milk babies get '''antibodies'''.

'''Antibodies '''strengthen the immunity of the baby and reduces the risk of infections.

Additionally, it prevents allergic reactions in babies.

|-
| Image: Breast Milk contains bacteria and growth factors

Image: Maturation and strength of intestine

Image: Breastfeeding and development of organs

Image: Protection of intestine

| Breast milk also contains growth factors.

They help in the development of the lining of the baby’s intestine.

It promotes the growth of good bacteria in the baby's intestine.

Thus, it protects the babies against intestinal inflammation and infection.

Similarly, it helps in the development of all other organs of the body.

|-
|GIF: Diarrhoea, baby passing liquid stool

Image: Collage of tooth decay and ear infections

Image: Collage of wrong and correct alignment of teeth

Image: Collage of diabetes, obesity, high b.p

Image: Collage of respiratory diseases

| Breastfeeding reduces the risk of diarrhea.

Other benefits are prevention of ear infections and tooth decay.

Development of jaws and proper alignment of teeth are some other examples.

Risk of developing some diseases later in life also gets reduced.

For example, diabetes, obesity, high blood pressure and blood cancer.

The risk of respiratory diseases like asthma and pneumonia also gets reduced.

|-
| Image: Sudden death

Image: Breastfeeding and eczema

Image: Eczema

Image: Hospitalized baby

| Breastfeeding reduces the chances of sudden death in babies below 1 year of age.

The risk of developing '''atopic''' '''eczema '''is also less in breastfed babies.

'''Eczema '''is a condition in which skin develops red, itchy and rough patches.

Breastfed babies are also less likely to be hospitalized for illness and infections.

|-
| Image: Collage of overeating, obesity and diabetes

| Breastfed babies have better control over their appetite.

Breast milk contains appetite controlling hormones.

Such hormones help the babies listen to their body’s hunger and satiety signals.

This self regulation is disturbed in babies who are not breastfed.

Eventually this can lead to overeating, obesity and later diabetes.

|-
| Image: Collage of breastfeeding and brain

Image: Brain development

Image: Higher IQ in breastfed babies

| Breastfeeding also has an effect on the brain.

The breast milk has components which help in brain development and maturation.

Breastfed children have a higher IQ and other skills.

|-
| Image: Premature baby

Image: Suckling at the breast during breastfeeding

Image: necrotizing enterocolitis

| Breast milk benefits premature babies even more.

Suckling at the breast improves the breathing in such babies.

These babies are at a risk of developing intestinal infection.

For example, Diarrhea and '''Necrotizing enterocolitis '''which is known as''' NEC'''.

'''NEC '''is a serious condition caused due to infection and damage to the intestine.

Breast milk protects premature babies from this infection.

|-
| Image: Breast milk composition of mothers of premature babies

Image: Recovery of premature baby + gain in weight

| Milk from mothers of premature babies is rich in infection fighting '''proteins.'''

It also contains intestinal protective growth promoting factors.

High concentration of specific '''amino acids''' and good bacteria is also present.

These amino acids are essential for growth in premature infants.

Thus, breast milk helps in preventing infections and gaining weight.

|-
| Image: Collage of lung and eyes problems in premature babies

Image: A mother breastfeeding her premature baby

| Breastfeeding reduces long term problems caused due to premature birth.

For example, problems of the lungs and eyes.

Thus, premature babies should get a maximum amount of breast milk.

|-
| Image: Kangaroo care

Image: Maintains temperature

Image: Collage of kangaroo mother care’s procedure

| Even''' Kangaroo mother care '''also''' '''known''' '''as''' KMC, '''is useful for premature babies.

It improves the frequency and duration of breastfeeding in them.

Skin to skin contact during '''KMC '''helps maintain the baby’s body temperature.

It also helps in stabilizing the baby’s heartbeat and oxygen levels in blood.

The procedure for '''kangaroo mother care''' has been explained in an another tutorial.

|-
| Image: Collage of benefits of breastfeeding on mother

Image: Breastfeeding after birth

Image: Rise in oxytocin

Image: placenta expulsion

Image: Uterine contractions and bleeding reduces

Image: Breastfeeding reduces anemia in mothers

| Apart from babies, breastfeeding is beneficial for mothers as well.

The benefits are immediate and long term.

Immediate breastfeeding after childbirth helps reduce vaginal bleeding.

It increases the level of '''oxytocin '''hormone in the body.''' '''

This helps in expelling the placenta out of the body.

As a result uterus contractions are improved and vaginal bleeding reduces.

Thus, anemia can be prevented in mothers.

|-
| Image: Development of bond between mother and baby

Image: Postpartum stress

| There are psychological advantages of breastfeeding for mothers.

Frequent skin to skin contact develops bonding between the mother and her baby.

This bonding makes the mother ready to breastfeed.

Ultimately, it reduces the postpartum stress and depression in mothers.

|-
| Image: Collage of benefits of breastfeeding to mother

Image: Breastfeeding prevents weakening of bones

Image: reduction in breast and ovarian cancer

| Breastfeeding also has long term benefits for mothers.

It prevents weakening of the bones in the later age.

The risk of breast cancer and ovarian cancer also gets reduced.

|-
| Image: women gaining fat during pregnancy

Image: Fat in belly region

Image: Collage of diabetes, obesity and insulin resistance

GIF: reduction in fat

Image: Reduced risk of obesity, hypertension and heart disease

| During pregnancy, women gain fat around internal body organs.

Such as stomach, intestine and liver.

This fat is hidden in the belly or abdominal region.

Excess of this fat can result in '''insulin resistance''', diabetes and obesity.

Breastfeeding helps reduce this fat in women.

It minimizes the risk of obesity, hypertension and heart diseases.

|-
|Image: Breastfeeding mother

Image: contraceptives used by men and women

Image: Spacing between two pregnancies

| Exclusive breastfeeding can act as a natural birth control.

However, couples should use contraception after 6 weeks of delivery.

This helps in keeping space between two pregnancies.

|-
|Image: Economical option

Image: formula powder, bottles and plastic nipples on a table

Image: Health care cost

Image: No requirement of utensils, water and time

| There are some economical benefits of breastfeeding.

Breast milk is available free of cost and is best for the baby.

It does not involve money spent on formula milk, bottles and plastic nipples.

Extra time is also not spent in preparing breast milk.

Hot water, utensils and heating fuel is not required for preparing breast milk.

Dirty water or dirty feeding bottles can make the baby sick.

Thus, healthcare costs for the mother and baby is low in the future years.

|-
| Image: Environmental benefits

Image: Milk packaging

Image: Milk transportation and pollution

Image: Waste

Image: Smoke pollution

Image: Noise pollution

Image: Waste of global resources

| There are several environmental benefits of breastfeeding too.

Firstly, breastfeeding does not involve any packaging or transportation.

It does not produce any waste, smoke or noise.

It reduces pollution by saving global resources and energy.

|-
| Image: Breastfeeding is the best option

Image: Breastfeeding baby of 6 months and 2 years

Image: Healthy mother and baby

| Therefore, breastfeeding is the best option.

Mothers should ensure to breastfeed the baby from birth until 2 years of age.

This is for the good health of the baby and the mother as well.

|-
|Image: Collage of breastfeeding technique

Image: Support from family

Image: Collage of other tutorials

| Breastfeeding requires an understanding of the correct breastfeeding technique.

Along with that, adequate support and guidance from the family is necessary too.

All of this has been explained in an another tutorial of the same series.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-04-05T05:00:19Z

Misbah:

{|border=1
|<center> Visual Cue</center>
|<center> Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:

1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: '''Folate ''' symbol with food sources and chemical sources

Image: Collage of '''folate ''' and '''folic acid '''

Image: '''folate ''' with natural food sources

Image: '''folic acid '''

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate''' is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate''' helps in maintaining heart and cognitive function

|-
| Image: Folate and health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the '''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby.

Failure in closure of neural tubes may result in '''neural tube''' defects.

'''Neural tube''' defects are the birth defects of the brain and spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate''' rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women and b9 symbol

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of liver, heart, kidney, brain

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12''' along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of '''vitamin B12'''.

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of '''genetic '''anemia are''' sickle cell''' anemia and '''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus, adequate intake of '''folate''' is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate deficiency

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A '''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate deficiency resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol and normal red blood cells

Image: Folate symbol with cross mark+ large immature RBC

Image: Large and few immature red blood cells

Image: Low amount of hemoglobin in red blood cells

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin''' helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

|Let us look at the per day recommendations of '''folate''' for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms'''.

For 10-15 year old adolescents it is 180-204 '''micrograms'''.

More than 200 '''micrograms''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms'''.

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms''' before conception and throughout pregnancy.

Adequate '''folate ''' intake is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms''' of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are a few examples.

Even Bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms''' of '''folate'''.

1 teaspoon of powdered drumstick leaves gives about 10 '''micrograms''' of '''folate'''.

Other vegetables rich in '''folate''' are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of powdered seeds

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms ''' of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sautéed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Sprouting and cooking of whole beans enhances its nutrient content.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate''' is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-breastfeeding/English

2021-04-02T10:48:29Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the '''spoken tutorial''' about the importance of breastfeeding.

|-
| Image: Advantages of breastfeeding

Image: Collage of breastfeeding on babies and mothers

|In this '''tutorial''' we will learn about:

1. Importance of breastfeeding

2. Benefits of breastfeeding for the babies and the mothers

|-
| Image: Collage of breastfeeding

Image: From birth to second year

Image: Breastfeeding mother

Image: Collage of immediate and future health of baby

Image: Collage of benefits of breastfeeding

| Breastfeeding is a vital process.

It starts from the birth of a child to its second birthday or beyond.

Breastfeeding gives a healthy start of life to the infant.

It decides the immediate and future health of a child and the mother.

The benefits of it lasts a lifetime for both of them.

Even malnourished mothers can breastfeed their baby.

|-
| Image: Malnourished mother breastfeeding her baby

Image: tissue proliferation for breast milk production

Image: Milk production from the breast

| During pregnancy, breast size increases.

This is due to an increase in the number of milk producing tissues.

However, the final size of the breasts do not affect the milk production amount.

|-
| Image: Breastfeeding within 1 hour of birth

Image: Breast milk supply increases

Image: Breastfeeding in first 6 months

Image: Breastfeeding a 2 year old baby

Image: Low risk of neonatal death

Image: Less risk of diseases with breastfeeding

Image: Diabetes

Image: Obesity

Image: High blood pressure

| Breastfeeding should be initiated within 1 hour of birth.

This increases the supply of breast milk.

Therefore, exclusive breastfeeding in the first 6 months also increases.

It further helps in extending breastfeeding beyond 2 years.

The risk of neonatal deaths is low in babies who are breastfed within 1 hour.

Delayed breastfeeding can increase the risk of diseases in newborn babies.

For example, diabetes, obesity and high blood pressure.

|-
| Image: Colostrum

Image: Mother feeding the baby within 1 hour of birth

Image: Colostrum containing energy and nutrients

Image: Colostrum containing infection-fighting elements and good fat

| Early initiation of breastfeeding also ensures that the baby receives '''colostrum'''.

'''Colostrum '''is the first milk secreted by the mother after giving birth.

For babies, it is a primary source of energy and nutrients.

It is important for them especially in the initial days of their lives.

It has a large number of infection-fighting elements,''' Vitamin A '''and good fat.

Numerous growth and protective factors are also there in '''colostrum'''.

|-
| Image: Colostrum and passing of stool

Image: Colostrum

| '''Colostrum '''has the property which helps to remove the old feces faster.

Detailed benefits of '''colostrum '''are discussed in another tutorial.

Please check the website for more details.

|-
| Image: Exclusive Breastfeeding

mage: Components of breast milk

Image: Collage of Breastfeeding and complementary feeding

| Remember that exclusive breastfeeding should be done for the first 6 months.

Breast milk is a unique natural food which cannot be duplicated.

When the baby completes 6 months, complementary food should be started.

It should be given along with breastfeeding.

Breastfeeding should be continued until 2 years or beyond.

|-
| Collage: benefits of breastfeeding

Image: Breast milk composition

Image: Digestion in babies

Image: Mother passing immune protective components to the baby

GIF: Strong immunity of the baby

Image: No allergic reactions in baby (cross mark to be edited in video)

| There are many benefits of breastfeeding for the babies.

Nutrients and composition of breast milk are ideal for digestion by babies.

Through breast milk babies get '''antibodies'''.

'''Antibodies '''strengthen the immunity of the baby and reduces the risk of infections.

Additionally, it prevents allergic reactions in babies.

|-
| Image: Breast Milk contains bacteria and growth factors

Image: Maturation and strength of intestine

Image: Breastfeeding and development of organs

Image: Protection of intestine

| Breast milk also contains growth factors.

They help in the development of the lining of the baby’s intestine.

It promotes the growth of good bacteria in the baby's intestine.

Thus, it protects the babies against intestinal inflammation and infection.

Similarly, it helps in the development of all other organs of the body.

|-
|GIF: Diarrhoea, baby passing liquid stool

Image: Collage of tooth decay and ear infections

Image: Collage of wrong and correct alignment of teeth

Image: Collage of diabetes, obesity, high b.p

Image: Collage of respiratory diseases

| Breastfeeding reduces the risk of diarrhea.

Other benefits are prevention of ear infections and tooth decay.

Development of jaws and proper alignment of teeth are some other examples.

Risk of developing some diseases later in life also gets reduced.

For example, diabetes, obesity, high blood pressure and blood cancer.

The risk of respiratory diseases like asthma and pneumonia also gets reduced.

|-
| Image: Sudden death

Image: Breastfeeding and eczema

Image: Eczema

Image: Hospitalized baby

| Breastfeeding reduces the chances of sudden death in babies below 1 year of age.

The risk of developing '''atopic''' '''eczema '''is also less in breastfed babies.

'''Eczema '''is a condition in which skin develops red, itchy and rough patches.

Breastfed babies are also less likely to be hospitalized for illness and infections.

|-
| Image: Collage of overeating, obesity and diabetes

| Breastfed babies have better control over their appetite.

Breast milk contains appetite controlling hormones.

Such hormones help the babies listen to their body’s hunger and satiety signals.

This self regulation is disturbed in babies who are not breastfed.

Eventually this can lead to overeating, obesity and later diabetes.

|-
| Image: Collage of breastfeeding and brain

Image: Brain development

Image: Higher IQ in breastfed babies

| Breastfeeding also has an effect on the brain.

The breast milk has components which help in brain development and maturation.

Breastfed children have a higher IQ and other skills.

|-
| Image: Premature baby

Image: Suckling at the breast during breastfeeding

Image: necrotizing enterocolitis

| Breast milk benefits premature babies even more.

Suckling at the breast improves the breathing in such babies.

These babies are at a risk of developing intestinal infection.

For example, Diarrhea and '''Necrotizing enterocolitis '''which is known as''' NEC'''.

'''NEC '''is a serious condition caused due to infection and damage to the intestine.

Breast milk protects premature babies from this infection.

|-
| Image: Breast milk composition of mothers of premature babies

Image: Recovery of premature baby + gain in weight

| Milk from mothers of premature babies is rich in infection fighting '''proteins.'''

It also contains intestinal protective growth promoting factors.

High concentration of specific '''amino acids''' and good bacteria is also present.

These amino acids are essential for growth in premature infants.

Thus, breast milk helps in preventing infections and gaining weight.

|-
| Image: Collage of lung and eyes problems in premature babies

Image: A mother breastfeeding her premature baby

| Breastfeeding reduces long term problems caused due to premature birth.

For example, problems of the lungs and eyes.

Thus, premature babies should get a maximum amount of breast milk.

|-
| Image: Kangaroo care

Image: Maintains temperature

Image: Collage of kangaroo mother care’s procedure

| Even''' Kangaroo mother care '''also''' '''known''' '''as''' KMC, '''is useful for premature babies.

It improves the frequency and duration of breastfeeding in them.

Skin to skin contact during '''KMC '''helps maintain the baby’s body temperature.

It also helps in stabilizing the baby’s heartbeat and oxygen levels in blood.

The procedure for '''kangaroo mother care''' has been explained in an another tutorial.

|-
| Image: Collage of benefits of breastfeeding on mother

Image: Breastfeeding after birth

Image: Rise in oxytocin

Image: placenta expulsion

Image: Uterine contractions and bleeding reduces

Image: Breastfeeding reduces anemia in mothers

| Apart from babies, breastfeeding is beneficial for mothers as well.

The benefits are immediate and long term.

Immediate breastfeeding after childbirth helps reduce vaginal bleeding.

It increases the level of '''oxytocin '''hormone in the body.''' '''

This helps in expelling the placenta out of the body.

As a result uterus contractions are improved and vaginal bleeding reduces.

Thus, anemia can be prevented in mothers.

|-
| Image: Development of bond between mother and baby

Image: Postpartum stress

| There are psychological advantages of breastfeeding for mothers.

Frequent skin to skin contact develops bonding between the mother and her baby.

This bonding makes the mother ready to breastfeed.

Ultimately, it reduces the postpartum stress and depression in mothers.

|-
| Image: Collage of benefits of breastfeeding to mother

Image: Breastfeeding prevents weakening of bones

Image: reduction in breast and ovarian cancer

| Breastfeeding also has long term benefits for mothers.

It prevents weakening of the bones in the later age.

The risk of breast cancer and ovarian cancer also gets reduced.

|-
| Image: women gaining fat during pregnancy

Image: Fat in belly region

Image: Collage of diabetes, obesity and insulin resistance

GIF: reduction in fat

Image: Reduced risk of obesity, hypertension and heart disease

| During pregnancy, women gain fat around internal body organs.

Such as stomach, intestine and liver.

This fat is hidden in the belly or abdominal region.

Excess of this fat can result in '''insulin resistance''', diabetes and obesity.

Breastfeeding helps reduce this fat in women.

It minimizes the risk of obesity, hypertension and heart diseases.

|-
|Image: Breastfeeding mother

Image: contraceptives used by men and women

Image: Spacing between two pregnancies

| Exclusive breastfeeding can act as a natural birth control.

However, couples should use contraception after 6 weeks of delivery.

This helps in keeping space between two pregnancies.

|-
|Image: Economical option

Image: formula powder, bottles and plastic nipples on a table

Image: Health care cost

Image: No requirement of utensils, water and time

| There are some economical benefits of breastfeeding.

Breast milk is available free of cost and is best for the baby.

It does not involve money spent on formula milk, bottles and plastic nipples.

Extra time is also not spent in preparing breast milk.

Hot water, utensils and heating fuel is not required for preparing breast milk.

Dirty water or dirty feeding bottles can make the baby sick.

Thus, healthcare costs for the mother and baby is low in the future years.

|-
| Image: Environmental benefits

Image: Environmental benefits

Image: Milk packaging

Image: Milk transportation and pollution

Image: Waste

Image: Smoke pollution

Image: Noise pollution

Image: Waste of global resources

| There are several environmental benefits of breastfeeding too.

Firstly, breastfeeding does not involve any packaging or transportation.

It does not produce any waste, smoke or noise.

It reduces pollution by saving global resources and energy.

|-
| Image: Breastfeeding is the best option

| Therefore, breastfeeding is the best option.

Mothers should ensure to breastfeed the baby from birth until 2 years of age.

This is for the good health of the baby and the mother as well.

|-
| Image: Support from family

Image: Collage of other tutorials

| Breastfeeding requires an understanding of the correct breastfeeding technique.

Along with that, adequate support and guidance from the family is necessary too.

All of this has been explained in an another tutorials of the same series.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-breastfeeding/English

2021-02-16T08:01:23Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the '''spoken tutorial''' about the importance of breastfeeding.

|-
| Image: Advantages of breastfeeding

Image: Collage of breastfeeding on babies and mothers

| In this tutorial we will learn about:

1. Importance of breastfeeding

2. Benefits of breastfeeding for the babies and the mothers

|-
| Image: Collage of breastfeeding Breastfeeding

Image: From birth to second year

Image: Collage of immediate and future health of baby

| Breastfeeding is a vital process.

It starts from the birth of a child to its second birthday or beyond.

Breastfeeding gives a healthy start of life to the infant.

It decides the immediate and future health of a child and the mother.

The benefits of it lasts a lifetime for both of them.

Even malnourished mothers can breastfeed their baby.

|-
| Image: Malnourished mother breastfeeding her baby

Image: Pregnancy tissue proliferation for breast milk production.

| During pregnancy, breast size increases.

This is due to an increase in the number of milk producing tissues.

However, the final size of the breasts do not affect the milk production amount.

|-
| Image: Breastfeeding within 1 hour of birth

Image: Breastfeeding neonatal death

Image: Collage of diseases with cross mark on breastfeeding

| Breastfeeding should be initiated within 1 hour of birth.

This increases the supply of breast milk.

Therefore, exclusive breastfeeding in the first 6 months also increases.

It further helps in extending breastfeeding beyond 2 years.

The risk of neonatal deaths is low in babies who are breastfed within 1 hour.

Delayed breastfeeding can increase the risk of diseases in newborn babies.

For example, diabetes, obesity and high blood pressure.

|-
| Image: Colostrum

Image: Colostrum containing infection-fighting elements and good fat

| Early initiation of breastfeeding also ensures that the baby receives '''colostrum'''.

'''Colostrum '''is the first milk secreted by the mother after giving birth.

For babies, it is a primary source of energy and nutrients.

It is important for them especially in the initial days of their lives

It has a large number of infection-fighting elements,''' Vitamin A '''and good fat.

Numerous growth and protective factors are also there in '''colostrum'''.

'''Colostrum '''has the property which helps to remove the old feces faster.

Detailed benefits of '''colostrum '''are discussed in another tutorial.

Please check the website for more details.

|-
| Image: Breastfeeding + 6 month calendar gif

Image: Collage of Breastfeeding and complementary feeding

| Remember that exclusive breastfeeding should be done for the first 6 months.

Breast milk is a unique natural food which cannot be duplicated.

When the baby completes 6 months, complementary food should be started.

It should be given along with breastfeeding.

Breastfeeding should be continued until 2 years or beyond.

|-
| Collage: benefits of breastfeeding

Image: Breast milk composition

Image: Digestion in babies

Image: Mother passing immune protective components to the baby

GIF: Strong immunity of the baby

Image: No allergic reactions in baby (cross mark to be edited in video)

| There are many benefits of breastfeeding for the babies.

Nutrients and composition of breast milk are ideal for digestion by babies.

Through breast milk babies get '''antibodies'''.

'''Antibodies '''strengthen the immunity of the baby and reduces the risk of infections.

Additionally, it prevents allergic reactions in babies.

|-
| Image: Breast Milk contains bacteria and growth factors

Image: Maturation and strength of intestine

Image: Breastfeeding and development of organs

Image: Protection of intestine

| Breast milk also contains growth factors.

They help in the development of the lining of the baby’s intestine.

It promotes the growth of good bacteria in the baby's intestine.

Thus, it protects the babies against intestinal inflammation and infection.

Similarly, it helps in the development of all other organs of the body.

|-
|GIF: Diarrhoea, baby passing liquid stool

Image: Collage of tooth decay and ear infections

Image: Collage of wrong and correct alignment of teeth

Image: Collage of diabetes, obesity, high b.p

Image: Collage of respiratory diseases

| Breastfeeding reduces the risk of diarrhea.

Other benefits are prevention of ear infections and tooth decay.

Development of jaws and proper alignment of teeth are some other examples.

Risk of developing some diseases later in life also gets reduced.

For example, diabetes, obesity, high blood pressure and blood cancer.

The risk of respiratory diseases like asthma and pneumonia also gets reduced.

|-
| Image: Sudden death

Image: Breastfeeding and eczema

Image: Eczema

Image: Hospitalized baby

| Breastfeeding reduces the chances of sudden death in babies below 1 year of age.

The risk of developing '''atopic''' '''eczema '''is also less in breastfed babies.

'''Eczema '''is a condition in which skin develops red, itchy and rough patches.

Breastfed babies are also less likely to be hospitalized for illness and infections.

|-
| Image: Collage of overeating, obesity and diabetes

| Breastfed babies have better control over their appetite.

Breast milk contains appetite controlling hormones

Such hormones help the babies listen to their body’s hunger and satiety signals.

This self regulation is disturbed in babies who are not breastfed.

Eventually this can lead to overeating, obesity and later diabetes.

|-
| Image: Collage of breastfeeding and brain

Image: Brain development

Image: Higher IQ in breastfed babies

| Breastfeeding also has an effect on the brain.

The breast milk has components which help in brain development and maturation.

Breastfed children have a higher IQ and other skills

|-
| Image: Premature baby

Image: Suckling at the breast during breastfeeding

Image: necrotizing enterocolitis

| Breast milk benefits premature babies even more.

Suckling at the breast improves the breathing in such babies.

These babies are at a risk of developing intestinal infection.

For example, Diarrhea and '''Necrotizing enterocolitis '''which is known as''' NEC'''.

'''NEC '''is a serious condition caused due to infection and damage to the intestine.

Breast milk protects premature babies from this infection.

|-
| Image: Breast milk composition of mothers of premature babies

Image: Recovery of premature baby + gain in weight

| Milk from mothers of premature babies is rich in infection fighting '''proteins.'''

It also contains intestinal protective growth promoting factors.

High concentration of specific '''amino acids''' and good bacteria is also present.

These amino acids are essential for growth in premature infants.

Thus, breast milk helps in preventing infections and gaining weight.

|-
| Image: Collage of lung and eyes problems in premature babies

Image: A mother breastfeeding her premature baby

| Breastfeeding reduces long term problems caused due to premature birth.

For example, problems of the lungs and eyes.

Thus, premature babies should get a maximum amount of breast milk.

|-
| Image: Kangaroo care

Image: Maintains temperature

Image: Collage of kangaroo mother care’s procedure

| Even''' Kangaroo mother care '''also''' '''known''' '''as''' KMC, '''is useful for premature babies.

It improves the frequency and duration of breastfeeding in them.

Skin to skin contact during '''KMC '''helps maintain the baby’s body temperature.

It also helps in stabilizing the baby’s heartbeat and oxygen levels in blood.

The procedure for '''kangaroo mother care''' has been explained in an another tutorial.

|-
| Image: Collage of benefits of breastfeeding on mother

Image: Breastfeeding after birth

Image: Rise in oxytocin

Image: placenta expulsion

Image: Uterine contractions and bleeding reduces

Image: Breastfeeding reduces anemia in mothers

| Apart from babies, breastfeeding is beneficial for mothers as well.

The benefits are immediate and long term.

Immediate breastfeeding after childbirth helps reduce vaginal bleeding.

It increases the level of '''oxytocin '''hormone in the body.''' '''

This helps in expelling the placenta out of the body.

As a result uterus contractions are improved and vaginal bleeding reduces.

Thus, anemia can be prevented in mothers.

|-
| Image: Development of bond between mother and baby

Image: Postpartum stress

| There are psychological advantages of breastfeeding for mothers

Frequent skin to skin contact develops bonding between the mother and her baby.

This bonding makes the mother ready to breastfeed.

Ultimately, it reduces the postpartum stress and depression in mothers.

|-
| Image: Collage of benefits of breastfeeding to mother

Image: Breastfeeding prevents weakening of bones

Image: reduction in breast and ovarian cancer

| Breastfeeding also has long term benefits for mothers.

It prevents weakening of the bones in the later age.

The risk of breast cancer and ovarian cancer also gets reduced.

|-
| Image: women gaining fat during pregnancy

Image: Fat in belly region

Image: Collage of diabetes, obesity and insulin resistance

GIF: reduction in fat

Image: Reduced risk of obesity, hypertension and heart disease

| During pregnancy, women gain fat around internal body organs.

Such as stomach, intestine and liver.

This fat is hidden in the belly or abdominal region.

Excess of this fat can result in '''insulin resistance''', diabetes and obesity.

Breastfeeding helps reduce this fat in women.

It minimizes the risk of obesity, hypertension and heart diseases.

|-
|Image: Breastfeeding mother

Image: contraceptives used by men and women

Image: Spacing between two pregnancies

| Exclusive breastfeeding can act as a natural birth control.

However, couples should use contraception after 6 weeks of delivery.

This helps in keeping space between two pregnancies.

|-
|Image: Economical option

Image: formula powder, bottles and plastic nipples on a table

Image: Health care cost

Image: No requirement of utensils, water and time

| There are some economical benefits of breastfeeding.

Breast milk is available free of cost and is best for the baby.

It does not involve money spent on formula milk, bottles and plastic nipples.

Extra time is also not spent in preparing breast milk.

Hot water, utensils and heating fuel is not required for preparing breast milk.

Dirty water or dirty feeding bottles can make the baby sick.

Thus, healthcare costs for the mother and baby is low in the future years.

|-
| Image: Environmental benefits

Image: Environmental benefits

Image: Milk packaging

Image: Milk transportation and pollution

Image: Waste

Image: Smoke pollution

Image: Noise pollution

Image: Waste of global resources

| There are several environmental benefits of breastfeeding too.

Firstly, breastfeeding does not involve any packaging or transportation.

It does not produce any waste, smoke or noise.

It reduces pollution by saving global resources and energy.

|-
| Image: Breastfeeding is the best option

| Therefore, breastfeeding is the best option.

Mothers should ensure to breastfeed the baby from birth until 2 years of age.

This is for the good health of the baby and the mother as well.

|-
| Image: Support from family

Image: Collage of other tutorials

| Breastfeeding requires an understanding of the correct breastfeeding technique.

Along with that, adequate support and guidance from the family is necessary too.

All of this has been explained in an another tutorials of the same series.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-breastfeeding/English

2021-02-15T08:27:34Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the '''spoken tutorial''' about the importance of breastfeeding.

|-
| Image: Advantages of breastfeeding

Image: Collage of breastfeeding on babies and mothers

| In this tutorial we will learn about:

1. Importance of breastfeeding

2. Benefits of breastfeeding for the babies and the mothers

|-
| Image: Collage of breastfeeding Breastfeeding

Image: From birth to second year

Image: Collage of immediate and future health of baby

| Breastfeeding is a vital process.

It starts from the birth of a child to its second birthday or beyond.

Breastfeeding gives a healthy start of life to the infant.

It decides the immediate and future health of a child and the mother.

The benefits of it lasts a lifetime for both of them.

Even malnourished mothers can breastfeed their baby.

|-
| Image: Malnourished mother breastfeeding her baby

Image: Pregnancy tissue proliferation for breast milk production.

| During pregnancy, breast size increases.

This is due to an increase in the number of milk producing tissues.

However, the final size of the breasts do not affect the milk production amount.

|-
| Image: Breastfeeding within 1 hour of birth

Image: Breastfeeding neonatal death

Image: Collage of diseases with cross mark on breastfeeding

| Breastfeeding should be initiated within 1 hour after birth.

This increases the supply of breast milk.

Therefore, exclusive breastfeeding in the first 6 months also increases.

It further helps in extending breastfeeding beyond 2 years.

The risk of neonatal deaths is low in babies who are breastfed within 1 hour.

Delayed breastfeeding can increase the risk of diseases in newborn babies.

For example, diabetes, obesity and high blood pressure.

|-
| Image: Colostrum

Image: Colostrum containing infection-fighting elements and good fat

| Early initiation of breastfeeding also ensures that the baby receives '''colostrum'''.

'''Colostrum '''is the first milk secreted by the mother after giving birth.

For babies, it is a primary source of energy and nutrients.

It is important for them especially in the initial days of their lives

It has a large number of infection-fighting elements,''' Vitamin A '''and good fat.

Numerous growth and protective factors are also there in '''colostrum'''.

'''Colostrum '''has the property which helps to remove the old feces faster.
Detailed benefits of '''colostrum '''are discussed in another tutorial.

Please check the website for more details.

|-
| Image: Breastfeeding + 6 month calendar gif

Image: Collage of Breastfeeding and complementary feeding

| Remember that exclusive breastfeeding should be done for the first 6 months.

Breast milk is a unique natural food which cannot be duplicated.

When the baby completes 6 months, complementary food should be started.

It should be given along with breastfeeding.

Breastfeeding should be continued until 2 years or beyond.

|-
| Collage: benefits of breastfeeding

Image: Breast milk composition

Image: Digestion in babies

Image: Mother passing immune protective components to the baby

GIF: Strong immunity of the baby

Image: No allergic reactions in baby (cross mark to be edited in video)

| There are many benefits of breastfeeding for the babies.

Nutrients and composition of breast milk are ideal for digestion by babies.

Through breast milk babies get '''antibodies'''.

'''Antibodies '''strengthen the immunity of the baby and reduces the risk of infections.

Additionally, it prevents allergic reactions in babies.

|-
| Image: Breast Milk contains bacteria and growth factors
Image: Maturation and strength of intestine

Image: Breastfeeding and development of organs

Image: Protection of intestine

| Breast milk also contains growth factors.

They help in the development of the lining of the baby’s intestine.

It promotes the growth of good bacteria in the baby's intestine.

Thus, it protects the babies against intestinal inflammation and infection.

Similarly, it helps in the development of all other organs of the body.

|-
|GIF: Diarrhoea, baby passing liquid stool

Image: Collage of tooth decay and ear infections

Image: Collage of wrong and correct alignment of teeth

Image: Collage of diabetes, obesity, high b.p

Image: Collage of respiratory diseases

| Breastfeeding reduces the risk of diarrhea.

Other benefits are prevention of ear infections and tooth decay.

Development of jaws and proper alignment of teeth are some other examples.

Risk of developing some diseases later in life also gets reduced.

For example, diabetes, obesity, high blood pressure and blood cancer.

The risk of respiratory diseases like asthma and pneumonia also gets reduced.

|-
| Image: Sudden death

Image: Breastfeeding and eczema

Image: Eczema

Image: Hospitalised baby

| Breastfeeding reduces the chances of sudden death in babies below 1 year of age.

The risk of developing '''atopic''' '''eczema '''is also less in breastfed babies.

'''Eczema '''is a condition in which skin develops red, itchy and rough patches.

Breastfed babies are also less likely to be hospitalised for illnesses and infections.

|-
| Image: Collage of overeating, obesity and diabetes

| Breastfed babies have better control over their appetite.

Breast milk contains appetite controlling hormones

Such hormones help the babies listen to their body’s hunger and satiety signals.

This self regulation is disturbed in babies who are not breastfed.

Eventually this can lead to overeating, obesity and later diabetes.

|-
| Image: Collage of breastfeeding and brain

Image: Brain development

Image: Higher IQ in breastfed babies

| Breastfeeding also has an effect on the brain.

The breast milk has components which help in brain development and maturation.

Breastfed children have a higher IQ and other skills

|-
| Image: Premature baby

Image: Suckling at the breast during breastfeeding

Image: necrotising enterocolitis

| Breast milk benefits premature babies even more.

Suckling at the breast improves the breathing in such babies.

These babies are at a risk of developing intestinal infection.

For example, Diarrhea and '''Necrotising enterocolitis '''which is known as''' NEC'''.

'''NEC '''is a serious condition caused due to infection and damage to the intestine.

Breast milk protects premature babies from this infection.

|-
| Image: Breast milk composition of mothers of premature babies

Image: Recovery of premature baby + gain in weight

| Milk from mothers of premature babies is rich in infection fighting '''proteins.'''

It also contains intestinal protective growth promoting factors.

High concentration of specific '''amino acids''' and good bacteria is also present.

These amino acids are essential for growth in premature infants.

Thus, breast milk helps in preventing infections and gaining weight.

|-
| Image: Collage of lung and eyes problems in premature babies

Image: A mother breastfeeding her premature baby

| Breastfeeding reduces long term problems caused due to premature birth.

For example, problems of the lungs and eyes.

Thus, premature babies should get a maximum amount of breast milk.

|-
| Image: Kangaroo care

Image: Maintains temperature

Image: Collage of kangaroo mother care’s procedure
| Even''' Kangaroo mother care '''also''' '''known''' '''as''' KMC, '''is useful for premature babies.

It improves the frequency and duration of breastfeeding in them.

Skin to skin contact during '''KMC '''helps maintain the baby’s body temperature.

It also helps in stabilising the baby’s heartbeat and oxygen levels in blood.

The procedure for''' kangaroo mother care''' has been explained in another tutorial.

|-
| Image: Collage of benefits of breastfeeding on mother

Image: Breastfeeding after birth

Image: Rise in oxytocin

Image: placenta expulsion

Image: Uterine contractions and bleeding reduces

Image: Breastfeeding reduces anemia in mothers

| Apart from babies, breastfeeding is beneficial for mothers as well.

The benefits are immediate and long term.

Immediate breastfeeding after childbirth helps reduce vaginal bleeding.

It increases the level of '''oxytocin '''hormone in the body.''' '''

This helps in expelling the placenta out of the body.

As a result uterus contractions are improved and vaginal bleeding reduces.

Thus, anemia can be prevented in mothers.

|-
| Image: Development of bond between mother and baby

Image: Postpartum stress

| There are psychological advantages of breastfeeding for mothers
Frequent skin to skin contact develops bonding between the mother and her baby.

This bonding makes the mother ready to breastfeed.

Ultimately, it reduces the postpartum stress and depression in mothers.

|-
| Image: Collage of benefits of breastfeeding to mother

Image: Breastfeeding prevents weakening of bones

Image: reduction in breast and ovarian cancer

| Breastfeeding also has long term benefits for mothers.

It prevents weakening of the bones in the later age.

The risk of breast cancer and ovarian cancer also gets reduced.

|-
| Image: women gaining fat during pregnancy

Image: Fat in belly region

Image: Collage of diabetes, obesity and insulin resistance

GIF: reduction in fat

Image: Reduced risk of obesity, hypertension and heart disease

| During pregnancy, women gain fat around internal body organs.

Such as, stomach, intestine and liver.

This fat is hidden in the belly or abdominal region.

Excess of this fat can result in '''insulin resistance''', diabetes and obesity.

Breastfeeding helps reduce this fat in women.

It minimizes the risk of obesity, hypertension and heart diseases.

|-
|Image: Breastfeeding mother
Image: contraceptives used by men and women

Image: Spacing between two pregnancies

| Exclusive breastfeeding can act as a natural birth control.

However, couples should use contraception after 6 weeks of delivery.

This helps in keeping space between two pregnancies.

|-
|Image: Economical option

Image: formula powder, bottles and plastic nipples on a table

Image: Health care cost

Image: No requirement of utensils, water and time

| There are some economical benefits of breastfeeding.

Breast milk is available free of cost and is best for the baby.

It does not involve money spent on formula milk, bottles and plastic nipples.

Extra time is also not spent in preparing breast milk.

Hot water, utensils and heating fuel is not required for preparing breast milk.

Dirty water or dirty feeding bottles can make the baby sick.

Thus, healthcare costs for the mother and baby is low in the future years.

|-
| Image: Environmental benefits

Image: Environmental benefits

Image: Milk packaging

Image: Milk transportation and pollution

Image: Waste

Image: Smoke pollution

Image: Noise pollution

Image: Waste of global resources

| There are several environmental benefits of breastfeeding too.

Firstly, breastfeeding does not involve any packaging or transportation.

It does not produce any waste, smoke or noise.

It reduces pollution by saving global resources and energy.

|-
| Image: Breastfeeding is the best option

| Therefore, breastfeeding is the best option.

Mothers should ensure to breastfeed the baby from birth until 2 years of age.

This is for the good health of the baby and the mother as well.

|-
| Image: Support from family

Image: Collage of other tutorials

| Breastfeeding requires an understanding of the correct breastfeeding technique.

Along with that, adequate support and guidance from the family is necessary too.

All of this has been explained in other tutorials of the same series.

|-
| Acknowledgement slide
| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-breastfeeding/English

2021-02-15T08:27:11Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the '''spoken tutorial''' about the importance of breastfeeding.

|-
| Image: Advantages of breastfeeding

Image: Collage of breastfeeding on babies and mothers

| In this tutorial we will learn about:
1. Importance of breastfeeding
2. Benefits of breastfeeding for the babies and the mothers

|-
| Image: Collage of breastfeeding Breastfeeding

Image: From birth to second year

Image: Collage of immediate and future health of baby

| Breastfeeding is a vital process.

It starts from the birth of a child to its second birthday or beyond.

Breastfeeding gives a healthy start of life to the infant.

It decides the immediate and future health of a child and the mother.

The benefits of it lasts a lifetime for both of them.

Even malnourished mothers can breastfeed their baby.

|-
| Image: Malnourished mother breastfeeding her baby

Image: Pregnancy tissue proliferation for breast milk production.

| During pregnancy, breast size increases.

This is due to an increase in the number of milk producing tissues.

However, the final size of the breasts do not affect the milk production amount.

|-
| Image: Breastfeeding within 1 hour of birth

Image: Breastfeeding neonatal death

Image: Collage of diseases with cross mark on breastfeeding

| Breastfeeding should be initiated within 1 hour after birth.

This increases the supply of breast milk.

Therefore, exclusive breastfeeding in the first 6 months also increases.

It further helps in extending breastfeeding beyond 2 years.

The risk of neonatal deaths is low in babies who are breastfed within 1 hour.

Delayed breastfeeding can increase the risk of diseases in newborn babies.

For example, diabetes, obesity and high blood pressure.

|-
| Image: Colostrum

Image: Colostrum containing infection-fighting elements and good fat

| Early initiation of breastfeeding also ensures that the baby receives '''colostrum'''.

'''Colostrum '''is the first milk secreted by the mother after giving birth.

For babies, it is a primary source of energy and nutrients.

It is important for them especially in the initial days of their lives

It has a large number of infection-fighting elements,''' Vitamin A '''and good fat.

Numerous growth and protective factors are also there in '''colostrum'''.

'''Colostrum '''has the property which helps to remove the old feces faster.
Detailed benefits of '''colostrum '''are discussed in another tutorial.

Please check the website for more details.

|-
| Image: Breastfeeding + 6 month calendar gif

Image: Collage of Breastfeeding and complementary feeding

| Remember that exclusive breastfeeding should be done for the first 6 months.

Breast milk is a unique natural food which cannot be duplicated.

When the baby completes 6 months, complementary food should be started.

It should be given along with breastfeeding.

Breastfeeding should be continued until 2 years or beyond.

|-
| Collage: benefits of breastfeeding

Image: Breast milk composition

Image: Digestion in babies

Image: Mother passing immune protective components to the baby

GIF: Strong immunity of the baby

Image: No allergic reactions in baby (cross mark to be edited in video)

| There are many benefits of breastfeeding for the babies.

Nutrients and composition of breast milk are ideal for digestion by babies.

Through breast milk babies get '''antibodies'''.

'''Antibodies '''strengthen the immunity of the baby and reduces the risk of infections.

Additionally, it prevents allergic reactions in babies.

|-
| Image: Breast Milk contains bacteria and growth factors
Image: Maturation and strength of intestine

Image: Breastfeeding and development of organs

Image: Protection of intestine

| Breast milk also contains growth factors.

They help in the development of the lining of the baby’s intestine.

It promotes the growth of good bacteria in the baby's intestine.

Thus, it protects the babies against intestinal inflammation and infection.

Similarly, it helps in the development of all other organs of the body.

|-
|GIF: Diarrhoea, baby passing liquid stool

Image: Collage of tooth decay and ear infections

Image: Collage of wrong and correct alignment of teeth

Image: Collage of diabetes, obesity, high b.p

Image: Collage of respiratory diseases

| Breastfeeding reduces the risk of diarrhea.

Other benefits are prevention of ear infections and tooth decay.

Development of jaws and proper alignment of teeth are some other examples.

Risk of developing some diseases later in life also gets reduced.

For example, diabetes, obesity, high blood pressure and blood cancer.

The risk of respiratory diseases like asthma and pneumonia also gets reduced.

|-
| Image: Sudden death

Image: Breastfeeding and eczema

Image: Eczema

Image: Hospitalised baby

| Breastfeeding reduces the chances of sudden death in babies below 1 year of age.

The risk of developing '''atopic''' '''eczema '''is also less in breastfed babies.

'''Eczema '''is a condition in which skin develops red, itchy and rough patches.

Breastfed babies are also less likely to be hospitalised for illnesses and infections.

|-
| Image: Collage of overeating, obesity and diabetes

| Breastfed babies have better control over their appetite.

Breast milk contains appetite controlling hormones

Such hormones help the babies listen to their body’s hunger and satiety signals.

This self regulation is disturbed in babies who are not breastfed.

Eventually this can lead to overeating, obesity and later diabetes.

|-
| Image: Collage of breastfeeding and brain

Image: Brain development

Image: Higher IQ in breastfed babies

| Breastfeeding also has an effect on the brain.

The breast milk has components which help in brain development and maturation.

Breastfed children have a higher IQ and other skills

|-
| Image: Premature baby

Image: Suckling at the breast during breastfeeding

Image: necrotising enterocolitis

| Breast milk benefits premature babies even more.

Suckling at the breast improves the breathing in such babies.

These babies are at a risk of developing intestinal infection.

For example, Diarrhea and '''Necrotising enterocolitis '''which is known as''' NEC'''.

'''NEC '''is a serious condition caused due to infection and damage to the intestine.

Breast milk protects premature babies from this infection.

|-
| Image: Breast milk composition of mothers of premature babies

Image: Recovery of premature baby + gain in weight

| Milk from mothers of premature babies is rich in infection fighting '''proteins.'''

It also contains intestinal protective growth promoting factors.

High concentration of specific '''amino acids''' and good bacteria is also present.

These amino acids are essential for growth in premature infants.

Thus, breast milk helps in preventing infections and gaining weight.

|-
| Image: Collage of lung and eyes problems in premature babies

Image: A mother breastfeeding her premature baby

| Breastfeeding reduces long term problems caused due to premature birth.

For example, problems of the lungs and eyes.

Thus, premature babies should get a maximum amount of breast milk.

|-
| Image: Kangaroo care

Image: Maintains temperature

Image: Collage of kangaroo mother care’s procedure
| Even''' Kangaroo mother care '''also''' '''known''' '''as''' KMC, '''is useful for premature babies.

It improves the frequency and duration of breastfeeding in them.

Skin to skin contact during '''KMC '''helps maintain the baby’s body temperature.

It also helps in stabilising the baby’s heartbeat and oxygen levels in blood.

The procedure for''' kangaroo mother care''' has been explained in another tutorial.

|-
| Image: Collage of benefits of breastfeeding on mother

Image: Breastfeeding after birth

Image: Rise in oxytocin

Image: placenta expulsion

Image: Uterine contractions and bleeding reduces

Image: Breastfeeding reduces anemia in mothers

| Apart from babies, breastfeeding is beneficial for mothers as well.

The benefits are immediate and long term.

Immediate breastfeeding after childbirth helps reduce vaginal bleeding.

It increases the level of '''oxytocin '''hormone in the body.''' '''

This helps in expelling the placenta out of the body.

As a result uterus contractions are improved and vaginal bleeding reduces.

Thus, anemia can be prevented in mothers.

|-
| Image: Development of bond between mother and baby

Image: Postpartum stress

| There are psychological advantages of breastfeeding for mothers
Frequent skin to skin contact develops bonding between the mother and her baby.

This bonding makes the mother ready to breastfeed.

Ultimately, it reduces the postpartum stress and depression in mothers.

|-
| Image: Collage of benefits of breastfeeding to mother

Image: Breastfeeding prevents weakening of bones

Image: reduction in breast and ovarian cancer

| Breastfeeding also has long term benefits for mothers.

It prevents weakening of the bones in the later age.

The risk of breast cancer and ovarian cancer also gets reduced.

|-
| Image: women gaining fat during pregnancy

Image: Fat in belly region

Image: Collage of diabetes, obesity and insulin resistance

GIF: reduction in fat

Image: Reduced risk of obesity, hypertension and heart disease

| During pregnancy, women gain fat around internal body organs.

Such as, stomach, intestine and liver.

This fat is hidden in the belly or abdominal region.

Excess of this fat can result in '''insulin resistance''', diabetes and obesity.

Breastfeeding helps reduce this fat in women.

It minimizes the risk of obesity, hypertension and heart diseases.

|-
|Image: Breastfeeding mother
Image: contraceptives used by men and women

Image: Spacing between two pregnancies

| Exclusive breastfeeding can act as a natural birth control.

However, couples should use contraception after 6 weeks of delivery.

This helps in keeping space between two pregnancies.

|-
|Image: Economical option

Image: formula powder, bottles and plastic nipples on a table

Image: Health care cost

Image: No requirement of utensils, water and time

| There are some economical benefits of breastfeeding.

Breast milk is available free of cost and is best for the baby.

It does not involve money spent on formula milk, bottles and plastic nipples.

Extra time is also not spent in preparing breast milk.

Hot water, utensils and heating fuel is not required for preparing breast milk.

Dirty water or dirty feeding bottles can make the baby sick.

Thus, healthcare costs for the mother and baby is low in the future years.

|-
| Image: Environmental benefits

Image: Environmental benefits

Image: Milk packaging

Image: Milk transportation and pollution

Image: Waste

Image: Smoke pollution

Image: Noise pollution

Image: Waste of global resources

| There are several environmental benefits of breastfeeding too.

Firstly, breastfeeding does not involve any packaging or transportation.

It does not produce any waste, smoke or noise.

It reduces pollution by saving global resources and energy.

|-
| Image: Breastfeeding is the best option

| Therefore, breastfeeding is the best option.

Mothers should ensure to breastfeed the baby from birth until 2 years of age.

This is for the good health of the baby and the mother as well.

|-
| Image: Support from family

Image: Collage of other tutorials

| Breastfeeding requires an understanding of the correct breastfeeding technique.

Along with that, adequate support and guidance from the family is necessary too.

All of this has been explained in other tutorials of the same series.

|-
| Acknowledgement slide
| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-breastfeeding/English

2021-02-15T08:26:17Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the '''spoken tutorial''' about the importance of breastfeeding.

|-
| Image: Advantages of breastfeeding

Image: Collage of breastfeeding on babies and mothers

| In this tutorial we will learn about:
1. Importance of breastfeeding
2. Benefits of breastfeeding for the babies and the mothers

|-
| Image: Collage of breastfeeding Breastfeeding

Image: From birth to second year

Image: Collage of immediate and future health of baby

| Breastfeeding is a vital process.

It starts from the birth of a child to its second birthday or beyond.

Breastfeeding gives a healthy start of life to the infant.

It decides the immediate and future health of a child and the mother.

The benefits of it lasts a lifetime for both of them.

Even malnourished mothers can breastfeed their baby.

|-
| Image: Malnourished mother breastfeeding her baby

Image: Pregnancy tissue proliferation for breast milk production.

| During pregnancy, breast size increases.

This is due to an increase in the number of milk producing tissues.

However, the final size of the breasts do not affect the milk production amount.

|-
| Image: Breastfeeding within 1 hour of birth

Image: Breastfeeding neonatal death

Image: Collage of diseases with cross mark on breastfeeding

| Breastfeeding should be initiated within 1 hour after birth.

This increases the supply of breast milk.

Therefore, exclusive breastfeeding in the first 6 months also increases.

It further helps in extending breastfeeding beyond 2 years.

The risk of neonatal deaths is low in babies who are breastfed within 1 hour.

Delayed breastfeeding can increase the risk of diseases in newborn babies.

For example, diabetes, obesity and high blood pressure.

|-
| Image: Colostrum

Image: Colostrum containing infection-fighting elements and good fat

| Early initiation of breastfeeding also ensures that the baby receives '''colostrum'''.

'''Colostrum '''is the first milk secreted by the mother after giving birth.

For babies, it is a primary source of energy and nutrients.

It is important for them especially in the initial days of their lives

It has a large number of infection-fighting elements,''' Vitamin A '''and good fat.

Numerous growth and protective factors are also there in '''colostrum'''.

'''Colostrum '''has the property which helps to remove the old feces faster.
Detailed benefits of '''colostrum '''are discussed in another tutorial.

Please check the website for more details.

|-
| Image: Breastfeeding + 6 month calendar gif

Image: Collage of Breastfeeding and complementary feeding

| Remember that exclusive breastfeeding should be done for the first 6 months.

Breast milk is a unique natural food which cannot be duplicated.

When the baby completes 6 months, complementary food should be started.

It should be given along with breastfeeding.

Breastfeeding should be continued until 2 years or beyond.

|-
| Collage: benefits of breastfeeding

Image: Breast milk composition

Image: Digestion in babies

Image: Mother passing immune protective components to the baby

GIF: Strong immunity of the baby

Image: No allergic reactions in baby (cross mark to be edited in video)

| There are many benefits of breastfeeding for the babies.

Nutrients and composition of breast milk are ideal for digestion by babies.

Through breast milk babies get '''antibodies'''.

'''Antibodies '''strengthen the immunity of the baby and reduces the risk of infections.

Additionally, it prevents allergic reactions in babies.

|-
| Image: Breast Milk contains bacteria and growth factors
Image: Maturation and strength of intestine

Image: Breastfeeding and development of organs

Image: Protection of intestine

| Breast milk also contains growth factors.

They help in the development of the lining of the baby’s intestine.

It promotes the growth of good bacteria in the baby's intestine.

Thus, it protects the babies against intestinal inflammation and infection.

Similarly, it helps in the development of all other organs of the body.

|-
|GIF: Diarrhoea, baby passing liquid stool

Image: Collage of tooth decay and ear infections

Image: Collage of wrong and correct alignment of teeth

Image: Collage of diabetes, obesity, high b.p

Image: Collage of respiratory diseases

| Breastfeeding reduces the risk of diarrhea.

Other benefits are prevention of ear infections and tooth decay.

Development of jaws and proper alignment of teeth are some other examples.

Risk of developing some diseases later in life also gets reduced.

For example, diabetes, obesity, high blood pressure and blood cancer.

The risk of respiratory diseases like asthma and pneumonia also gets reduced.

|-
| Image: Sudden death

Image: Breastfeeding and eczema

Image: Eczema

Image: Hospitalised baby

| Breastfeeding reduces the chances of sudden death in babies below 1 year of age.

The risk of developing '''atopic''' '''eczema '''is also less in breastfed babies.

'''Eczema '''is a condition in which skin develops red, itchy and rough patches.

Breastfed babies are also less likely to be hospitalised for illnesses and infections.

|-
| Image: Collage of overeating, obesity and diabetes

| Breastfed babies have better control over their appetite.

Breast milk contains appetite controlling hormones

Such hormones help the babies listen to their body’s hunger and satiety signals.

This self regulation is disturbed in babies who are not breastfed.

Eventually this can lead to overeating, obesity and later diabetes.

|-
| Image: Collage of breastfeeding and brain

Image: Brain development

Image: Higher IQ in breastfed babies

| Breastfeeding also has an effect on the brain.

The breast milk has components which help in brain development and maturation.

Breastfed children have a higher IQ and other skills

|-
| Image: Premature baby (downward arrow while editing)

mage: Suckling at the breast during breastfeeding

Image: necrotising enterocolitis
Breast milk benefits premature babies even more.

Suckling at the breast improves the breathing in such babies.

These babies are at a risk of developing intestinal infection.

For example, Diarrhea and '''Necrotising enterocolitis '''which is known as''' NEC'''.

'''NEC '''is a serious condition caused due to infection and damage to the intestine.

Breast milk protects premature babies from this infection.

|-
| Image: Breast milk composition of mothers of premature babies

Image: Recovery of premature baby + gain in weight

| Milk from mothers of premature babies is rich in infection fighting '''proteins.'''

It also contains intestinal protective growth promoting factors.

High concentration of specific '''amino acids''' and good bacteria is also present.

These amino acids are essential for growth in premature infants.

Thus, breast milk helps in preventing infections and gaining weight.

|-
| Image: Collage of lung and eyes problems in premature babies

Image: A mother breastfeeding her premature baby

| Breastfeeding reduces long term problems caused due to premature birth.

For example, problems of the lungs and eyes.

Thus, premature babies should get a maximum amount of breast milk.

|-
| Image: Kangaroo care

Image: Maintains temperature

Image: Collage of kangaroo mother care’s procedure
| Even''' Kangaroo mother care '''also''' '''known''' '''as''' KMC, '''is useful for premature babies.

It improves the frequency and duration of breastfeeding in them.

Skin to skin contact during '''KMC '''helps maintain the baby’s body temperature.

It also helps in stabilising the baby’s heartbeat and oxygen levels in blood.

The procedure for''' kangaroo mother care''' has been explained in another tutorial.

|-
| Image: Collage of benefits of breastfeeding on mother

Image: Breastfeeding after birth

Image: Rise in oxytocin

Image: placenta expulsion

Image: Uterine contractions and bleeding reduces

Image: Breastfeeding reduces anemia in mothers

| Apart from babies, breastfeeding is beneficial for mothers as well.

The benefits are immediate and long term.

Immediate breastfeeding after childbirth helps reduce vaginal bleeding.

It increases the level of '''oxytocin '''hormone in the body.''' '''

This helps in expelling the placenta out of the body.

As a result uterus contractions are improved and vaginal bleeding reduces.

Thus, anemia can be prevented in mothers.

|-
| Image: Development of bond between mother and baby

Image: Postpartum stress

| There are psychological advantages of breastfeeding for mothers
Frequent skin to skin contact develops bonding between the mother and her baby.

This bonding makes the mother ready to breastfeed.

Ultimately, it reduces the postpartum stress and depression in mothers.

|-
| Image: Collage of benefits of breastfeeding to mother

Image: Breastfeeding prevents weakening of bones

Image: reduction in breast and ovarian cancer

| Breastfeeding also has long term benefits for mothers.

It prevents weakening of the bones in the later age.

The risk of breast cancer and ovarian cancer also gets reduced.

|-
| Image: women gaining fat during pregnancy

Image: Fat in belly region

Image: Collage of diabetes, obesity and insulin resistance

GIF: reduction in fat

Image: Reduced risk of obesity, hypertension and heart disease

| During pregnancy, women gain fat around internal body organs.

Such as, stomach, intestine and liver.

This fat is hidden in the belly or abdominal region.

Excess of this fat can result in '''insulin resistance''', diabetes and obesity.

Breastfeeding helps reduce this fat in women.

It minimizes the risk of obesity, hypertension and heart diseases.

|-
|Image: Breastfeeding mother
Image: contraceptives used by men and women

Image: Spacing between two pregnancies

| Exclusive breastfeeding can act as a natural birth control.

However, couples should use contraception after 6 weeks of delivery.

This helps in keeping space between two pregnancies.

|-
|Image: Economical option

Image: formula powder, bottles and plastic nipples on a table

Image: Health care cost

Image: No requirement of utensils, water and time

| There are some economical benefits of breastfeeding.

Breast milk is available free of cost and is best for the baby.

It does not involve money spent on formula milk, bottles and plastic nipples.

Extra time is also not spent in preparing breast milk.

Hot water, utensils and heating fuel is not required for preparing breast milk.

Dirty water or dirty feeding bottles can make the baby sick.

Thus, healthcare costs for the mother and baby is low in the future years.

|-
| Image: Environmental benefits

Image: Environmental benefits

Image: Milk packaging

Image: Milk transportation and pollution

Image: Waste

Image: Smoke pollution

Image: Noise pollution

Image: Waste of global resources

| There are several environmental benefits of breastfeeding too.

Firstly, breastfeeding does not involve any packaging or transportation.

It does not produce any waste, smoke or noise.

It reduces pollution by saving global resources and energy.

|-
| Image: Breastfeeding is the best option

| Therefore, breastfeeding is the best option.

Mothers should ensure to breastfeed the baby from birth until 2 years of age.

This is for the good health of the baby and the mother as well.

|-
| Image: Support from family

Image: Collage of other tutorials

| Breastfeeding requires an understanding of the correct breastfeeding technique.

Along with that, adequate support and guidance from the family is necessary too.

All of this has been explained in other tutorials of the same series.

|-
| Acknowledgement slide
| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-breastfeeding/English

2021-02-15T08:25:13Z

Misbah: Created page with " {|border=1 |<center>Visual Cue</center> |<center>Narration</center> | Title slide | Welcome to the '''spoken tutorial''' about the importance of breastfeeding. |- | Image..."

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

| Title slide
| Welcome to the '''spoken tutorial''' about the importance of breastfeeding.

|-
| Image: Advantages of breastfeeding

Image: Collage of breastfeeding on babies and mothers

| In this tutorial we will learn about:
1. Importance of breastfeeding
2. Benefits of breastfeeding for the babies and the mothers

|-
| Image: Collage of breastfeeding Breastfeeding

Image: From birth to second year

Image: Collage of immediate and future health of baby

| Breastfeeding is a vital process.

It starts from the birth of a child to its second birthday or beyond.

Breastfeeding gives a healthy start of life to the infant.

It decides the immediate and future health of a child and the mother.

The benefits of it lasts a lifetime for both of them.

Even malnourished mothers can breastfeed their baby.

|-
| Image: Malnourished mother breastfeeding her baby

Image: Pregnancy tissue proliferation for breast milk production.

| During pregnancy, breast size increases.

This is due to an increase in the number of milk producing tissues.

However, the final size of the breasts do not affect the milk production amount.

|-
| Image: Breastfeeding within 1 hour of birth

Image: Breastfeeding neonatal death

Image: Collage of diseases with cross mark on breastfeeding

| Breastfeeding should be initiated within 1 hour after birth.

This increases the supply of breast milk.

Therefore, exclusive breastfeeding in the first 6 months also increases.

It further helps in extending breastfeeding beyond 2 years.

The risk of neonatal deaths is low in babies who are breastfed within 1 hour.

Delayed breastfeeding can increase the risk of diseases in newborn babies.

For example, diabetes, obesity and high blood pressure.

|-
| Image: Colostrum

Image: Colostrum containing infection-fighting elements and good fat

| Early initiation of breastfeeding also ensures that the baby receives '''colostrum'''.

'''Colostrum '''is the first milk secreted by the mother after giving birth.

For babies, it is a primary source of energy and nutrients.

It is important for them especially in the initial days of their lives

It has a large number of infection-fighting elements,''' Vitamin A '''and good fat.

Numerous growth and protective factors are also there in '''colostrum'''.

'''Colostrum '''has the property which helps to remove the old feces faster.
Detailed benefits of '''colostrum '''are discussed in another tutorial.

Please check the website for more details.

|-
| Image: Breastfeeding + 6 month calendar gif

Image: Collage of Breastfeeding and complementary feeding

| Remember that exclusive breastfeeding should be done for the first 6 months.

Breast milk is a unique natural food which cannot be duplicated.

When the baby completes 6 months, complementary food should be started.

It should be given along with breastfeeding.

Breastfeeding should be continued until 2 years or beyond.

|-
| Collage: benefits of breastfeeding

Image: Breast milk composition

Image: Digestion in babies

Image: Mother passing immune protective components to the baby

GIF: Strong immunity of the baby

Image: No allergic reactions in baby (cross mark to be edited in video)

| There are many benefits of breastfeeding for the babies.

Nutrients and composition of breast milk are ideal for digestion by babies.

Through breast milk babies get '''antibodies'''.

'''Antibodies '''strengthen the immunity of the baby and reduces the risk of infections.

Additionally, it prevents allergic reactions in babies.

|-
| Image: Breast Milk contains bacteria and growth factors
Image: Maturation and strength of intestine

Image: Breastfeeding and development of organs

Image: Protection of intestine

| Breast milk also contains growth factors.

They help in the development of the lining of the baby’s intestine.

It promotes the growth of good bacteria in the baby's intestine.

Thus, it protects the babies against intestinal inflammation and infection.

Similarly, it helps in the development of all other organs of the body.

|-
|GIF: Diarrhoea, baby passing liquid stool

Image: Collage of tooth decay and ear infections

Image: Collage of wrong and correct alignment of teeth

Image: Collage of diabetes, obesity, high b.p

Image: Collage of respiratory diseases

| Breastfeeding reduces the risk of diarrhea.

Other benefits are prevention of ear infections and tooth decay.

Development of jaws and proper alignment of teeth are some other examples.

Risk of developing some diseases later in life also gets reduced.

For example, diabetes, obesity, high blood pressure and blood cancer.

The risk of respiratory diseases like asthma and pneumonia also gets reduced.

|-
| Image: Sudden death

Image: Breastfeeding and eczema

Image: Eczema

Image: Hospitalised baby

| Breastfeeding reduces the chances of sudden death in babies below 1 year of age.

The risk of developing '''atopic''' '''eczema '''is also less in breastfed babies.

'''Eczema '''is a condition in which skin develops red, itchy and rough patches.

Breastfed babies are also less likely to be hospitalised for illnesses and infections.

|-
| Image: Collage of overeating, obesity and diabetes

| Breastfed babies have better control over their appetite.

Breast milk contains appetite controlling hormones

Such hormones help the babies listen to their body’s hunger and satiety signals.

This self regulation is disturbed in babies who are not breastfed.

Eventually this can lead to overeating, obesity and later diabetes.

|-
| Image: Collage of breastfeeding and brain

Image: Brain development

Image: Higher IQ in breastfed babies

| Breastfeeding also has an effect on the brain.

The breast milk has components which help in brain development and maturation.

Breastfed children have a higher IQ and other skills

|-
| Image: Premature baby (downward arrow while editing)

mage: Suckling at the breast during breastfeeding

Image: necrotising enterocolitis
Breast milk benefits premature babies even more.

Suckling at the breast improves the breathing in such babies.

These babies are at a risk of developing intestinal infection.

For example, Diarrhea and '''Necrotising enterocolitis '''which is known as''' NEC'''.

'''NEC '''is a serious condition caused due to infection and damage to the intestine.

Breast milk protects premature babies from this infection.

|-
| Image: Breast milk composition of mothers of premature babies

Image: Recovery of premature baby + gain in weight

| Milk from mothers of premature babies is rich in infection fighting '''proteins.'''

It also contains intestinal protective growth promoting factors.

High concentration of specific '''amino acids''' and good bacteria is also present.

These amino acids are essential for growth in premature infants.

Thus, breast milk helps in preventing infections and gaining weight.

|-
| Image: Collage of lung and eyes problems in premature babies

Image: A mother breastfeeding her premature baby

| Breastfeeding reduces long term problems caused due to premature birth.

For example, problems of the lungs and eyes.

Thus, premature babies should get a maximum amount of breast milk.

|-
| Image: Kangaroo care

Image: Maintains temperature

Image: Collage of kangaroo mother care’s procedure
| Even''' Kangaroo mother care '''also''' '''known''' '''as''' KMC, '''is useful for premature babies.

It improves the frequency and duration of breastfeeding in them.

Skin to skin contact during '''KMC '''helps maintain the baby’s body temperature.

It also helps in stabilising the baby’s heartbeat and oxygen levels in blood.

The procedure for''' kangaroo mother care''' has been explained in another tutorial.

|-
| Image: Collage of benefits of breastfeeding on mother

Image: Breastfeeding after birth

Image: Rise in oxytocin

Image: placenta expulsion

Image: Uterine contractions and bleeding reduces

Image: Breastfeeding reduces anemia in mothers

| Apart from babies, breastfeeding is beneficial for mothers as well.

The benefits are immediate and long term.

Immediate breastfeeding after childbirth helps reduce vaginal bleeding.

It increases the level of '''oxytocin '''hormone in the body.''' '''

This helps in expelling the placenta out of the body.

As a result uterus contractions are improved and vaginal bleeding reduces.

Thus, anemia can be prevented in mothers.

|-
| Image: Development of bond between mother and baby

Image: Postpartum stress

| There are psychological advantages of breastfeeding for mothers
Frequent skin to skin contact develops bonding between the mother and her baby.

This bonding makes the mother ready to breastfeed.

Ultimately, it reduces the postpartum stress and depression in mothers.

|-
| Image: Collage of benefits of breastfeeding to mother

Image: Breastfeeding prevents weakening of bones

Image: reduction in breast and ovarian cancer

| Breastfeeding also has long term benefits for mothers.

It prevents weakening of the bones in the later age.

The risk of breast cancer and ovarian cancer also gets reduced.

|-
| Image: women gaining fat during pregnancy

Image: Fat in belly region

Image: Collage of diabetes, obesity and insulin resistance

GIF: reduction in fat

Image: Reduced risk of obesity, hypertension and heart disease

| During pregnancy, women gain fat around internal body organs.

Such as, stomach, intestine and liver.

This fat is hidden in the belly or abdominal region.

Excess of this fat can result in '''insulin resistance''', diabetes and obesity.

Breastfeeding helps reduce this fat in women.

It minimizes the risk of obesity, hypertension and heart diseases.

|-
|Image: Breastfeeding mother
Image: contraceptives used by men and women

Image: Spacing between two pregnancies

| Exclusive breastfeeding can act as a natural birth control.

However, couples should use contraception after 6 weeks of delivery.

This helps in keeping space between two pregnancies.

|-
|Image: Economical option

Image: formula powder, bottles and plastic nipples on a table

Image: Health care cost

Image: No requirement of utensils, water and time

| There are some economical benefits of breastfeeding.

Breast milk is available free of cost and is best for the baby.

It does not involve money spent on formula milk, bottles and plastic nipples.

Extra time is also not spent in preparing breast milk.

Hot water, utensils and heating fuel is not required for preparing breast milk.

Dirty water or dirty feeding bottles can make the baby sick.

Thus, healthcare costs for the mother and baby is low in the future years.

|-
| Image: Environmental benefits

Image: Environmental benefits

Image: Milk packaging

Image: Milk transportation and pollution

Image: Waste

Image: Smoke pollution

Image: Noise pollution

Image: Waste of global resources

| There are several environmental benefits of breastfeeding too.

Firstly, breastfeeding does not involve any packaging or transportation.

It does not produce any waste, smoke or noise.

It reduces pollution by saving global resources and energy.

|-
| Image: Breastfeeding is the best option

| Therefore, breastfeeding is the best option.

Mothers should ensure to breastfeed the baby from birth until 2 years of age.

This is for the good health of the baby and the mother as well.

|-
| Image: Support from family

Image: Collage of other tutorials

| Breastfeeding requires an understanding of the correct breastfeeding technique.

Along with that, adequate support and guidance from the family is necessary too.

All of this has been explained in other tutorials of the same series.

|-
| Acknowledgement slide
| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-01-14T04:47:40Z

Misbah:

{|border=1
|<center> Visual Cue</center>
|<center> Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:

1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: '''Folate ''' symbol with food sources and chemical sources

Image: Collage of '''folate ''' and '''folic acid '''

Image: '''folate ''' with natural food sources

Image: '''folic acid '''

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate '''is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate''' helps in maintaining heart and cognitive function

|-
| Image: Folate and health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the '''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby .

Failure in closure of neural tubes may result in '''neural tube''' defects.

'''Neural tube''' defects are birth defects of the brain and spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control ( a child wetting the bed)

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate '''rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women and b9 symbol

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of organ meat ( liver, heart, kidney, brain)

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12 '''along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of '''vitamin '''B12

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of '''genetic '''anemia are''' sickle cell''' anemia and '''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus, adequate intake of '''folate '''is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate deficiency

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A '''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate deficiency resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol and normal red blood cells

Image: Folate symbol with cross mark+ large immature RBC

Image: Large and few immature red blood cells

Image: Low amount of hemoglobin in red blood cells

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin''' helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

|Let us look at the per day recommendations of '''folate '''for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms'''.

For 10-15 year old adolescents it is 180-204 '''micrograms'''.

More than 200 '''micrograms''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms'''.

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms''' before conception and throughout pregnancy.

Adequate '''folate ''' intake is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms''' of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are few examples.

Even Bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms''' of '''folate'''.

1 teaspoon of powdered drumstick leaves.1 teaspoon powder of drumstick leaves gives about 10 '''micrograms''' of '''folate'''.

Other vegetables rich in '''folate''' are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of powdered seeds

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms '''of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sautéed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Sprouting and cooking of whole beans enhances its nutrient content.

Some examples of whole beans are moth beans, black eyed beans, kidney beans.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate''' is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-01-14T04:38:24Z

Misbah:

{|border=1
|<center> Visual Cue</center>
|<center> Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:

1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: '''Folate ''' symbol with food sources and chemical sources

Image: Collage of '''folate ''' and '''folic acid '''

Image: '''folate ''' with natural food sources

Image: '''folic acid '''

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate '''is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate '''helps in maintaining heart and cognitive function

|-
| Image: Folate and health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the'''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby .

Failure in closure of neural tubes may result in '''neural tube '''defects.

'''Neural tube''' defects are birth defects of the brain or spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control ( a child wetting the bed)

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate '''rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women+ b9 symbol with upward arrow while editing

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of organ meat ( liver, heart, kidney, brain)

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12 '''along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of'''vitamin '''B12

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of'''genetic '''anemia are''' sickle cell''' anemia and'''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus,adequate intake of'''folate '''is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate symbol with crossmark

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A '''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate (downward arrow) resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol and normal red blood cells

Image: Folate symbol with cross mark+ large immature RBC

Image: Large and few immature red blood cells

Image: Low amount of hemoglobin in red blood cells

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin '''helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

| Let us look at the per day recommendations of '''folate '''for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms.'''

For 10-15 year old adolescents it is 180-204 '''micrograms.'''

More than 200 '''microgram''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms.'''

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms '''before conception and throughout pregnancy.

Adequate '''folate '''intake''' '''is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms '''of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are few examples.

Even Bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms '''of '''folate'''.

1 teaspoon of powdered drumstick leaves.1 teaspoon powder of drumstick leaves gives about 10 '''micrograms '''of '''folate'''.

Other vegetables rich in '''folate '''are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of seeds

Image: Chicken liver + seafood

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms '''of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sauteed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Examples of pulses are red lentils, split black gram, split green gram, etc.

Sprouting and cooking of whole beans enhances its nutrient content.

Some examples of whole beans are moth beans, black eyed beans, kidney beans.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate '''is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-01-14T04:36:48Z

Misbah:

{|border=1
|<center> Visual Cue</center>
|<center> Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:

1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: ''' Vitamin B9 '''symbol with food sources and chemical sources together

Image: Collage of folate and folic acid

Image: B9 symbol with natural food sources around it

Image:B9 symbol

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate '''is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate '''helps in maintaining heart and cognitive function

|-
| Image: Folate and health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the'''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby .

Failure in closure of neural tubes may result in '''neural tube '''defects.

'''Neural tube''' defects are birth defects of the brain or spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control ( a child wetting the bed)

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate '''rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women+ b9 symbol with upward arrow while editing

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of organ meat ( liver, heart, kidney, brain)

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12 '''along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of'''vitamin '''B12

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of'''genetic '''anemia are''' sickle cell''' anemia and'''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus,adequate intake of'''folate '''is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate symbol with crossmark

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A '''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate (downward arrow) resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol and normal red blood cells

Image: Folate symbol with cross mark+ large immature RBC

Image: Large and few immature red blood cells

Image: Low amount of hemoglobin in red blood cells

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin '''helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

| Let us look at the per day recommendations of '''folate '''for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms.'''

For 10-15 year old adolescents it is 180-204 '''micrograms.'''

More than 200 '''microgram''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms.'''

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms '''before conception and throughout pregnancy.

Adequate '''folate '''intake''' '''is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms '''of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are few examples.

Even Bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms '''of '''folate'''.

1 teaspoon of powdered drumstick leaves.1 teaspoon powder of drumstick leaves gives about 10 '''micrograms '''of '''folate'''.

Other vegetables rich in '''folate '''are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of seeds

Image: Chicken liver + seafood

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms '''of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sauteed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Examples of pulses are red lentils, split black gram, split green gram, etc.

Sprouting and cooking of whole beans enhances its nutrient content.

Some examples of whole beans are moth beans, black eyed beans, kidney beans.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate '''is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-01-14T04:36:27Z

Misbah:

{|border=1
|<center> Visual Cue</center>
|<center> Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:
1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: ''' Vitamin B9 '''symbol with food sources and chemical sources together

Image: Collage of folate and folic acid

Image: B9 symbol with natural food sources around it

Image:B9 symbol

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate '''is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate '''helps in maintaining heart and cognitive function

|-
| Image: Folate + health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the'''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby .

Failure in closure of neural tubes may result in '''neural tube '''defects.

'''Neural tube''' defects are birth defects of the brain or spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control ( a child wetting the bed)

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate '''rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women+ b9 symbol with upward arrow while editing

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of organ meat ( liver, heart, kidney, brain)

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12 '''along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of'''vitamin '''B12

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of'''genetic '''anemia are''' sickle cell''' anemia and'''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus,adequate intake of'''folate '''is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate symbol with crossmark

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A '''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate (downward arrow) resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol and normal red blood cells

Image: Folate symbol with cross mark+ large immature RBC

Image: Large and few immature red blood cells

Image: Low amount of hemoglobin in red blood cells

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin '''helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

| Let us look at the per day recommendations of '''folate '''for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms.'''

For 10-15 year old adolescents it is 180-204 '''micrograms.'''

More than 200 '''microgram''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms.'''

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms '''before conception and throughout pregnancy.

Adequate '''folate '''intake''' '''is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms '''of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are few examples.

Even Bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms '''of '''folate'''.

1 teaspoon of powdered drumstick leaves.1 teaspoon powder of drumstick leaves gives about 10 '''micrograms '''of '''folate'''.

Other vegetables rich in '''folate '''are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of seeds

Image: Chicken liver + seafood

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms '''of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sauteed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Examples of pulses are red lentils, split black gram, split green gram, etc.

Sprouting and cooking of whole beans enhances its nutrient content.

Some examples of whole beans are moth beans, black eyed beans, kidney beans.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate '''is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-01-14T04:35:04Z

Misbah:

{|border=1
|<center> Visual Cue</center>
|<center> Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:
1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: ''' Vitamin B9 '''symbol with food sources and chemical sources together

Image: Collage of folate and folic acid

Image: B9 symbol with natural food sources around it

Image:B9 symbol

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate '''is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate '''helps in maintaining heart and cognitive function

|-
| Image: Folate + health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the'''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby .

Failure in closure of neural tubes may result in '''neural tube '''defects.

'''Neural tube''' defects are birth defects of the brain or spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control ( a child wetting the bed)

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate '''rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women+ b9 symbol with upward arrow while editing

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of organ meat ( liver, heart, kidney, brain)

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12 '''along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of'''vitamin '''B12

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of'''genetic '''anemia are''' sickle cell''' anemia and'''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus,adequate intake of'''folate '''is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate symbol with crossmark

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A'''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate (downward arrow) resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol + normal rbc

Image: FOlate symbol with cross mark+ large immature RBC

Image: Large and few immature rbc

Image: Low amount of hemoglobin in rbc

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin '''helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

| Let us look at the per day recommendations of '''folate '''for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms.'''

For 10-15 year old adolescents it is 180-204 '''micrograms.'''

More than 200 '''microgram''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms.'''

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms '''before conception and throughout pregnancy.

Adequate '''folate '''intake''' '''is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms '''of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are few examples.

Even bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms '''of '''folate'''.

1 teaspoon of powdered drumstick leaves.1 teaspoon powder of drumstick leaves gives about 10 '''micrograms '''of '''folate'''.

Other vegetables rich in '''folate '''are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of seeds

Image: Chicken liver + seafood

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms '''of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sauteed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Examples of pulses are red lentils, split black gram, split green gram, etc.

Sprouting and cooking of whole beans enhances its nutrient content.

Some examples of whole beans are moth beans, black eyed beans, kidney beans.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate '''is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-01-14T04:34:48Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:
1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: ''' Vitamin B9 '''symbol with food sources and chemical sources together

Image: Collage of folate and folic acid

Image: B9 symbol with natural food sources around it

Image:B9 symbol

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate '''is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine and blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate '''helps in maintaining heart and cognitive function

|-
| Image: Folate + health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the'''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby .

Failure in closure of neural tubes may result in '''neural tube '''defects.

'''Neural tube''' defects are birth defects of the brain or spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control ( a child wetting the bed)

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate '''rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women+ b9 symbol with upward arrow while editing

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of organ meat ( liver, heart, kidney, brain)

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12 '''along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of'''vitamin '''B12

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of'''genetic '''anemia are''' sickle cell''' anemia and'''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus,adequate intake of'''folate '''is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate symbol with crossmark

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A'''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate (downward arrow) resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol + normal rbc

Image: FOlate symbol with cross mark+ large immature RBC

Image: Large and few immature rbc

Image: Low amount of hemoglobin in rbc

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin '''helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

| Let us look at the per day recommendations of '''folate '''for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms.'''

For 10-15 year old adolescents it is 180-204 '''micrograms.'''

More than 200 '''microgram''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms.'''

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms '''before conception and throughout pregnancy.

Adequate '''folate '''intake''' '''is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms '''of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are few examples.

Even bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms '''of '''folate'''.

1 teaspoon of powdered drumstick leaves.1 teaspoon powder of drumstick leaves gives about 10 '''micrograms '''of '''folate'''.

Other vegetables rich in '''folate '''are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of seeds

Image: Chicken liver + seafood

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms '''of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sauteed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Examples of pulses are red lentils, split black gram, split green gram, etc.

Sprouting and cooking of whole beans enhances its nutrient content.

Some examples of whole beans are moth beans, black eyed beans, kidney beans.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate '''is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-01-14T04:34:15Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:
1. Role of '''folate''' in the body

2. Effects of '''folate '''deficiency

3. Requirements of '''folate''' for different age groups

|-
|Image: ''' Vitamin B9 '''symbol with food sources and chemical sources together

Image: Collage of folate and folic acid

Image: B9 symbol with natural food sources around it

Image:B9 symbol

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate '''is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine + blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate '''helps in maintaining heart and cognitive function

|-
| Image: Folate + health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the'''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby .

Failure in closure of neural tubes may result in '''neural tube '''defects.

'''Neural tube''' defects are birth defects of the brain or spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control ( a child wetting the bed)

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate '''rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women+ b9 symbol with upward arrow while editing

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of organ meat ( liver, heart, kidney, brain)

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12 '''along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of'''vitamin '''B12

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of'''genetic '''anemia are''' sickle cell''' anemia and'''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus,adequate intake of'''folate '''is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate symbol with crossmark

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A'''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate (downward arrow) resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol + normal rbc

Image: FOlate symbol with cross mark+ large immature RBC

Image: Large and few immature rbc

Image: Low amount of hemoglobin in rbc

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin '''helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

| Let us look at the per day recommendations of '''folate '''for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms.'''

For 10-15 year old adolescents it is 180-204 '''micrograms.'''

More than 200 '''microgram''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms.'''

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms '''before conception and throughout pregnancy.

Adequate '''folate '''intake''' '''is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms '''of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are few examples.

Even bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms '''of '''folate'''.

1 teaspoon of powdered drumstick leaves.1 teaspoon powder of drumstick leaves gives about 10 '''micrograms '''of '''folate'''.

Other vegetables rich in '''folate '''are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of seeds

Image: Chicken liver + seafood

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms '''of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sauteed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Examples of pulses are red lentils, split black gram, split green gram, etc.

Sprouting and cooking of whole beans enhances its nutrient content.

Some examples of whole beans are moth beans, black eyed beans, kidney beans.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate '''is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-01-14T04:33:44Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:
1. Role of '''folate''' in the body
2. Effects of '''folate '''deficiency
3. Requirements of '''folate''' for different age groups

|-
|Image: ''' Vitamin B9 '''symbol with food sources and chemical sources together

Image: Collage of folate and folic acid

Image: B9 symbol with natural food sources around it

Image:B9 symbol

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate '''is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine + blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate '''helps in maintaining heart and cognitive function

|-
| Image: Folate + health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the'''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby .

Failure in closure of neural tubes may result in '''neural tube '''defects.

'''Neural tube''' defects are birth defects of the brain or spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control ( a child wetting the bed)

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate '''rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women+ b9 symbol with upward arrow while editing

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of organ meat ( liver, heart, kidney, brain)

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12 '''along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of'''vitamin '''B12

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of'''genetic '''anemia are''' sickle cell''' anemia and'''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus,adequate intake of'''folate '''is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate symbol with crossmark

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A'''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate (downward arrow) resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol + normal rbc

Image: FOlate symbol with cross mark+ large immature RBC

Image: Large and few immature rbc

Image: Low amount of hemoglobin in rbc

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin '''helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

| Let us look at the per day recommendations of '''folate '''for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms.'''

For 10-15 year old adolescents it is 180-204 '''micrograms.'''

More than 200 '''microgram''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms.'''

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms '''before conception and throughout pregnancy.

Adequate '''folate '''intake''' '''is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms '''of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are few examples.

Even bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms '''of '''folate'''.

1 teaspoon of powdered drumstick leaves.1 teaspoon powder of drumstick leaves gives about 10 '''micrograms '''of '''folate'''.

Other vegetables rich in '''folate '''are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of seeds

Image: Chicken liver + seafood

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms '''of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sauteed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Examples of pulses are red lentils, split black gram, split green gram, etc.

Sprouting and cooking of whole beans enhances its nutrient content.

Some examples of whole beans are moth beans, black eyed beans, kidney beans.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate '''is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Importance-of-Folate/English

2021-01-14T04:33:17Z

Misbah: Created page with " {|border=1 |<center>Visual Cue</center> |<center>Narration</center> |- | Title slide |Welcome to the '''spoken tutorial''' on the importance of '''folate'''. |- | Image:..."

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide

|Welcome to the '''spoken tutorial''' on the importance of '''folate'''.

|-
| Image: Collage of functions of '''folate'''

Image: Collage of '''folate '''requirements

Image: Collage of '''folate '''rich food

| In this tutorial we will learn about:
1. Role of '''folate''' in the body
2. Effects of '''folate '''deficiency
3. Requirements of '''folate''' for different age groups

|-
|Image: ''' Vitamin B9 '''symbol with food sources and chemical sources together

Image: Collage of folate and folic acid

Image: B9 symbol with natural food sources around it

Image:B9 symbol

Image: Easy absorption in the body

| '''Vitamin B9 '''is an important water soluble '''B vitamin.'''

It has two forms: '''folate''' and '''folic acid.'''

'''Folate''' is the natural form and is found naturally in foods.

'''Folate '''is also produced by bacteria in our intestines.

Whereas, '''folic acid''' is the synthetic form.

It is found in chemically enriched foods or supplements.

'''Folate''' is easily absorbed in our body as compared to '''folic acid.'''

|-
| Image: Collage of functions

Image: Cell growth, repair, division and new cell production

| We will now see the role of '''folate '''in our body and the effect of its deficiency.

'''Folate''' is essential for various functions in our body.

Our body needs it for growth, repair, division and production of new cells.

|-
| Image: Lowering of homocysteine levels

Image: Amino acid and Protein

Image: High homocysteine and impaired brain function

Image: High homocysteine + blood vessel damage

Image: Risk of heart disease

Image: Collage of Folate symbol + good heart health and brain function

| '''Folate''' helps in lowering the '''homocysteine''' levels.

'''Homocysteine''' is a type of amino acid used to make protein.

High '''homocysteine''' levels impairs cognitive function.

It also damages the blood vessels of the heart.

This increases the risk of heart diseases.

Thus, '''folate '''helps in maintaining heart and cognitive function

|-
| Image: Folate + health pregnancy

Image: Closure of neural tube

Image: Collage of neural tube + brain and spinal cord

Image: Collage of opened neural tube and Neural tube defects

| It is also required for a healthy pregnancy and for closure of the'''neural tube'''.

The '''neural tube''' develops into the brain and spinal cord of the baby .

Failure in closure of neural tubes may result in '''neural tube '''defects.

'''Neural tube''' defects are birth defects of the brain or spinal cord.

|-
|Image: anencephaly

Image: Spina bifida

Image: Abnormal brain and skull

Image: Abnormal spine formation

Image: Collage of physical disabilities

| The two most common '''neural tube''' defects are '''anencephaly''' and''' spina bifida'''.

In '''anencephaly''' parts of a baby’s brain and skull do not form correctly.

In '''spina bifida''' the baby's spine does not develop properly.

Thus, the baby can have physical disabilities.

|-
| Image: Leg Muscle weakness

Image: Paralysis in children

Image: Curved spine

Image: Loss of urinary control ( a child wetting the bed)

Image: Difficulty eating

Image: Lack of attention

|They may develop muscle weakness of the legs and paralysis.

Curved spine and loss of urinary bladder control are other symptoms.

Difficulty in eating and swallowing is also common.

They may also have difficulty in learning and paying attention.

|-
| Image: Closure of neural tube defects

Image: Adolescent or married women eating folate rich food

Image: B12 and choline symbol with sources

|Closure of the '''neural tube''' takes place within 28 days of conception.

Until this time, the woman might not even know that she is pregnant.

By the time she knows, it might be too late to prevent these defects.

All women, especially of reproductive age should take adequate '''folate '''rich food.

Along with '''folate''', other nutrients are important to prevent '''neural tube''' defects.

For example: '''vitamin B12 '''and '''choline'''

|-
| Image: Pregnant women+ b9 symbol with upward arrow while editing

Image: Collage of folate deficiency

Image: Poor absorption

Image: Alcohol intake

| During pregnancy, the requirements of '''folate''' increases.

Inadequate intake during this time can result in '''folate''' deficiency.

Poor absorption of '''folate''' by the body can result in deficiency.

Even excess of alcohol intake results in the same.

|-
| Image: Vitamin B12 with a downward arrow and Folate with downward arrow

Image: Folate in body+ cross sign on collage of functions of folate

Image: Vitamin b12 converting '''folate '''into active form

Image: Vitamin B12 + folate

Image: Collage of eggs, chicken, meat and milk products

Image: Collage of shellfish and organ meats

Image: Collage of organ meat ( liver, heart, kidney, brain)

| A deficiency of '''vitamin B12 '''can indirectly lead to '''folate''' deficiency.

Even if '''folate''' is present in our body, it will not be able to perform its function.

This is because '''vitamin B12''' is required to convert '''folate''' into its active form.

Thus, adequate intake of '''vitamin B12 '''along with '''folate '''is important.

Eggs, chicken, meat and milk products are good sources of'''vitamin '''B12

Shellfish, liver, heart, kidneys, brain are other examples.

|-
| Image: Collage of genetic anemia

Image: Sickle cell anemia and thalassemia

GIF: Destruction of red blood cells

Image: Cross mark with folate food

Image: A woman eating folate supplement

| Individuals with '''genetic '''anemia can be at a risk of '''folate '''deficiency.

Examples of'''genetic '''anemia are''' sickle cell''' anemia and'''thalassemia'''.

In these conditions red blood cells are destroyed faster than they can be created.

Thus,adequate intake of'''folate '''is recommended during these conditions.

Please consult your doctor before taking any supplement.

|-
| Image: Collage of symptoms of '''folate ''' deficiency

Image: Soreness and redness of tongue and lips

Image: Fatigue, irritability, depression and sleep disturbances

Image: Ulcers in the mouth and stomach

Image: Reduced memory in older people

| Next, let us look at the symptoms of '''folate''' deficiency.

These symptoms can be seen in both men and women.

Some of the early signs are soreness and redness of the tongue and lips.

Other symptoms are fatigue, irritability, sleep disturbances and depression.

Ulcers in the mouth or stomach can also occur.

Long term deficiency can reduce memory and attention span.

|-
| Image: Pregnant woman and folate symbol with crossmark

Image: Neural tube defects

Image: Cleft lip and cleft palate

| '''Folate '''deficiency in pregnant women may have a bad effect on the babies.

For example: '''neural tube''' defects and '''cleft lip and palate''' in babies.

A'''cleft''' is a gap or split in the upper lip or roof of the mouth.

This occurs when the tissues do not fuse together during growth in the womb..

|-
| Image: Collage of B12 and Folate (downward arrow) resulting in anemia

| '''Folate '''or '''vitamin B12''' deficiency results in '''macrocytic anemia.'''

|-
| Image: Cell growth and division

Image: Folate symbol + normal rbc

Image: FOlate symbol with cross mark+ large immature RBC

Image: Large and few immature rbc

Image: Low amount of hemoglobin in rbc

GIF: Hemoglobin transporting oxygen

Image: Folate deficiency and low hemoglobin

| Let me explain to you how this occurs.

Both these nutrients are required for normal cell growth and division.

In case of their deficiency, the red blood cells do not mature or divide properly.

As a result, large immature red blood cells are formed which are few in number.

These have very low '''hemoglobin''' in them and are unable to function properly.

'''Hemoglobin '''helps to transport '''oxygen''' to other tissues and cells.

Thus, low '''hemoglobin''' levels can cause '''anemia'''.

|-
| Image: 1-3 year old child

Image: 4-9 year old child

Image: 10-12 year old child

Image: 13-15 year old child

Image: Adolescents & adults

| Let us look at the per day recommendations of '''folate '''for different age groups.

For 1-3 year old children 90 '''micrograms''' is required.

For 4-9 year old children it is 110-142 '''micrograms.'''

For 10-15 year old adolescents it is 180-204 '''micrograms.'''

More than 200 '''microgram''' per day for adolescents above 16 years is recommended.

For adult females and males it is 200 to 250 '''micrograms'''.

|-
| Image: Pregnant mother and '''folate '''requirement

Image: Breastfeeding mother and '''folate '''requirement

Image: Pregnant women eating '''folate '''supplement

| Pregnant women should have about 500 '''micrograms.'''

For breastfeeding mothers, it is 300 '''micrograms'''.

The requirements of '''folate '''are higher for women with a history of birth defects.

They should take 500 '''micrograms '''before conception and throughout pregnancy.

Adequate '''folate '''intake''' '''is also recommended for women who are planning pregnancy.

|-
| Image: Collage of folate rich food

Image: Collage of beans

Image: Collage of beans

Image: ½ cup of raw beans and folate content

| The requirements of '''folate '''can be met through diet.

Beans are excellent source of '''folate'''.

30 grams or ½ cup of uncooked beans gives about 80-120 '''micrograms '''of '''folate'''.

Cowpea, kidney beans, moth beans, soybeans are few examples.

Even bengal gram, field beans, horse gram, dry peas are good sources.

|-
| Image: Collage of green leafy vegetables

Image: 1 cup of spinach and folate content

Image: 1 teaspoon of drumstick leaves powder and folate content

Image: Collage of other vegetables

| Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, agathi leaves.

50 grams or 1 cup of uncooked spinach will give about 70 '''micrograms '''of '''folate'''.

1 teaspoon of powdered drumstick leaves.1 teaspoon powder of drumstick leaves gives about 10 '''micrograms '''of '''folate'''.

Other vegetables rich in '''folate '''are tender field beans, french beans and beetroot.

Even cauliflower, ladies finger and drumsticks have moderate amounts of '''folate'''.

|-
| Image: Collage of seeds

Image: Chicken liver + seafood

| Sunflower seeds, mustard seeds and niger seeds have little amount of '''folate'''.

1 tablespoon of these powdered seeds have about 15 to 20 '''micrograms folate'''.

|-
| Image: Chicken liver and folate content

Image: Sea food and folate content

Image: Collage of sea food

| Among non-vegetarian foods chicken liver and all sea food are excellent sources.

1 chicken liver of 60 grams will give about 600 '''micrograms '''of '''folate'''.

100 grams of any seafood will give more than 700 '''micrograms.'''

|-
| Image: Boiling with a cross mark

Image: Repetitive heating gif with cross mark

Image: Sauteing and steaming collage

| Please note that excessive heat and water decreases '''folate '''content.

Therefore, avoid overcooking and repetitive reheating of food.

Vegetables can be sauteed or steamed instead of boiling.

|-
| Image: Soaking of split pulses

Image: Collage of pulses

Image: Sprouting of whole beans

Image: Collage of beans

Image: Fermentation

Image: Roasting

| Pulses should always be soaked overnight before cooking.

Examples of pulses are red lentils, split black gram, split green gram, etc.

Sprouting and cooking of whole beans enhances its nutrient content.

Some examples of whole beans are moth beans, black eyed beans, kidney beans.

Fermentation and roasting will also help to improve the absorption of '''folate'''.

|-
| Image: collage of '''folate ''' rich food

| Adequate intake of '''folate '''is very important for our good health.

|-
| '''Acknowledgement Slide'''

|This brings us to the end of the tutorial.

Thank you for joining.

|-
|}

Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English

2021-01-11T17:37:31Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes.

|-
|
Image: Collage of food sources of '''folate '''

Image: Collage of '''folate '''rich vegetarian recipes

Image: Collage of ways to reduce '''folate '''loss

| In this tutorial we will learn about:

1. Food sources rich in '''folate'''

2. Preparation of a few vegetarian recipes

3. Ways to prevent the loss of '''folate '''from food

|-
|Image: Collage of functions of '''folate'''

Image: '''Folate '''symbol

|First we will understand what is '''folate '''and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
|Image: Collage functions of '''folate'''

Image: Cell growth and repair

Image: Pregnant woman

| It is required for various functions in the body.

Let us see a few examples.

'''Folate''' is essential for cell growth and repair.

It is also required for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

|-
|

Image: Symbol of '''folate '''

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.

|-
|Image: Chickpeas chutney

|Let us look at the preparation of the recipes npw.

The first recipe is chickpeas chutney.

|-
| Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

| To make this recipe, you will need:

1. 2 tablespoons of sprouted chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

|-
|Image: Oil

Image: Salt

| You will also require:

1. 1 tablespoon of oil and

2. Salt according to your taste

|-
| Image: Soaking chickpeas

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

|
I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1-2 days for the sprouts to appear.

|-
| Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

|
Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.

|-
| Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

| Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas dip (chutney) is ready.

|-
| Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

| You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

|-
| Image: '''Folate''' content of the recipe

| ¼ cup of this dip (chutney) will give you about 148 micrograms of '''folate'''.

|-
| Image: Idli

| The second recipe is Bengal gram idli

|-
| Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: Oil and ghee

Image: Salt

| Ingredients required are:

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

|-
| Image: Sprouted finger millet powder

Image: Sprouted finger millet

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

| You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

For drying, roast it or keep it in the sunlight.

Finally, grind it to make the powder.

|-
|

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Idli batter

| I will now tell the procedure to make the idlis:

Wash and soak Bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind Bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

|-
|
Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

| Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment by keep it for 6-8 hours.

It should be kept in a warm place.

|-
| Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

| Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

|-
| Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

| Place the plate in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

|-
| Image: '''Folate ''' content of idli

| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.

|-
| Image: Cluster beans and sprouted moth beans curry

| Let us now make cluster beans and sprouted moth bean curry.

|-
|
Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

| The ingredients required are:
1. 50 grams or a handful of cluster beans

2. 20 grams or 2 tablespoons of sprouted moth bean

3. 2 tablespoon of roasted peanuts

4. 1 tablespoon of grated coconut

5. ½ tomato

6. ½ onion

7. ½ teaspoon cumin seeds

|-
|
Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

| Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

|-
| Image: Oil and ghee

Image: Salt

| You will also need:

1. 1 tablespoon of oil or ghee

2. Salt to taste

|-
| Image: Sprouting of moth beans

| The procedure for sprouting has been explained earlier in the tutorial.

|-
| Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean

| Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

|-
|
Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

| Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

|-
| Image: '''Folate''' content of the recipe

| 1 bowl of this recipe will give about 100 '''micrograms '''of '''folate'''.

|-
|
Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

|You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

|-
| Image: Spinach and yoghurt curry

| The last recipe is spinach and yoghurt curry.

|-
| Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

| For this recipe, ingredients required are:

1. ½ bundle or 100 grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

|-
|
Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

| Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

|-
| Image: Oil

Image: Salt

| Take 2 teaspoons of oil and salt according to your taste.

|-
| Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: Chopped steamed spinach

| Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now, steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

|-
| Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

| In another bowl, take curd.

Add salt, turmeric powder, cumin powder and roasted gram flour.

Whisk it well.

|-
| Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

| Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

|-
| Image: Garnishing with crushed peanuts

Image: Spinach and yoghurt curry

Image: '''Folate '''content of the curry

| Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 '''micrograms '''of '''folate'''.

|-
| Image: Collage of colocasia leaves and amaranth leaves

| Instead of spinach you can also use colocasia leaves or amaranth leaves.

|-
| Image: Cooking and reduced '''folate''' content

Image: Raw folate rich foods

| As '''folate '''is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, '''folate '''content of these recipes is calculated.

|-
| Image: Collage of ways to reduce the loss of '''folate'''

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

| There are many ways by which loss of '''folate '''while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

|-
|
Image: Absorption of folate

Image: Fermenting

Image: Roasting

| For absorption of '''folate''', fermentation and roasting will help.

|-
| Image: '''Folate''' sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase '''folate '''content

| '''Folate ''' is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its '''folate '''content.

To ensure adequate '''folate '''intake in your diet, remember these few points.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English

2020-12-31T06:38:43Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes.

|-
|
Image: Collage of food sources of '''folate '''

Image: Collage of '''folate '''rich vegetarian recipes

Image: Collage of ways to reduce '''folate '''loss

| In this tutorial we will learn about:

1. Food sources rich in '''folate'''

2. Preparation of a few vegetarian recipes

3. Ways to prevent the loss of '''folate '''from food

|-
|Image: Collage of functions of '''folate'''

Image: '''Folate '''symbol

|First we will understand what is '''folate '''and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
|Image: Collage functions of '''folate'''

Image: Cell growth and repair

Image: Pregnant woman

| It is required for various functions in the body.

Let us see a few examples.

'''Folate''' is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

|-
|

Image: Symbol of '''folate '''

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.

|-
|Image: Chickpeas chutney

|Let us now look at the preparation of the recipes.

The first recipe is chickpeas chutney.

|-
| Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

| To make this recipe, you will need:

1. 2 tablespoon chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

|-
|Image: Oil

Image: Salt

| You will also require:

1. 1 tablespoon of oil

2. Salt according to your taste

|-
| Image: Soaking chickpeas

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

|
I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1-2 days for the sprouts to appear.

|-
| Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

|
Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.

|-
| Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

| Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas chutney is ready.

|-
| Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

| You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

|-
| Image: '''Folate''' content of the recipe

| ¼ cup of this chutney will give you about 148 micrograms of '''folate'''.

|-
| Image: Idli

| The second recipe is Bengal gram idli

|-
| Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: Oil and ghee

Image: Salt

| Ingredients required are:

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

|-
| Image: Sprouted finger millet powder

Image: Sprouted finger millet

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

| You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

Dry it by roasting or by keeping it in sunlight.

Finally, grind it to make the powder.

|-
|

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Idli batter

| I will now tell the procedure to make the idlis:

Wash and soak Bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind Bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

|-
|
Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

| Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment in a warm place for 6-8 hours.

|-
| Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

| Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

|-
| Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

| Place the plate in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

|-
| Image: '''Folate ''' content of idli

| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.

|-
| Image: Cluster beans and sprouted moth beans curry

| Let us now make cluster beans and sprouted moth bean curry.

|-
|
Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

| The ingredients required are:# 50 grams or a handful of cluster beans

1. 20 grams or 2 tablespoons of sprouted moth bean

2. 2 tablespoon of roasted peanuts

3. 1 tablespoon of grated coconut

4. ½ tomato

5. ½ onion

6. ½ teaspoon cumin seeds

|-
|
Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

| Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

|-
| Image: Oil and ghee

Image: Salt

| You will also need:

1. 1 tablespoon of oil or ghee

2. Salt to taste

|-
| Image: Sprouting of moth beans

| The procedure for sprouting has been explained earlier in the tutorial.

|-
| Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean

| Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

|-
|
Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

| Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

|-
| Image: '''Folate''' content of the recipe

| 1 bowl of this recipe will give about 100 '''micrograms '''of '''folate'''.

|-
|
Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

|You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

|-
| Image: Spinach and yoghurt curry

| The last recipe is spinach and yoghurt curry.

|-
| Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

| For this recipe, ingredients required are:

1. ½ bundle or 100grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

|-
|
Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

| Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

|-
| Image: Oil

Image: Salt

| Take 2 teaspoons of oil and salt according to your taste.

|-
| Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: Chopped steamed spinach

| Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

|-
| Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

| In another bowl, take curd.

Add salt, turmeric powder, cumin powder and roasted gram flour.

Whisk it well.

|-
| Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

| Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

|-
| Image: Garnishing with crushed peanuts

Image: Spinach and yoghurt curry

Image: '''Folate '''content of the curry

| Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 '''micrograms '''of '''folate'''.

|-
| Image: Collage of colocasia leaves and amaranth leaves

| Instead of spinach you can also use colocasia leaves or amaranth leaves.

|-
| Image: Cooking and reduced '''folate''' content

Image: Raw folate rich foods

| As '''folate '''is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, '''folate '''content of these recipes is calculated.

|-
| Image: Collage of ways to reduce the loss of '''folate'''

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

| There are many ways by which loss of '''folate '''while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

|-
|
Image: Absorption of folate

Image: Fermenting

Image: Roasting

| For absorption of '''folate''', fermentation and roasting will help.

|-
| Image: '''Folate''' sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase '''folate '''content

| '''Folate ''' is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its '''folate '''content.

To ensure adequate '''folate '''intake in your diet, remember these few points.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English

2020-12-31T06:37:42Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes.

|-
|
Image: Collage of food sources of '''folate '''

Image: Collage of '''folate '''rich vegetarian recipes

Image: Collage of ways to reduce '''folate '''loss

| In this tutorial we will learn about:

1. Food sources rich in '''folate'''

2. Preparation of a few vegetarian recipes

3. Ways to prevent the loss of '''folate '''from food

|-
|Image: Collage of functions of '''folate'''

Image: '''Folate '''symbol

|First we will understand what is '''folate '''and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
|Image: Collage functions of '''folate'''

Image: Cell growth and repair

Image: Pregnant woman

| It is required for various functions in the body.

Let us see a few examples.

'''Folate''' is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

|-
|

Image: Symbol of '''folate '''

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.

|-
|Image: Chickpeas chutney

|Let us now look at the preparation of the recipes.

The first recipe is chickpeas chutney.

|-
| Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

| To make this recipe, you will need:

1. 2 tablespoon chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

|-
|Image: Oil

Image: Salt

| You will also require:

1. 1 tablespoon of oil

2. Salt according to your taste

|-
| Image: Soaking chickpeas

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

|
I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1-2 days for the sprouts to appear.

|-
| Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

|
Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.

|-
| Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

| Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas chutney is ready.

|-
| Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

| You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

|-
| Image: Folate content of the recipe

| ¼ cup of this chutney will give you about 148 micrograms of '''folate'''.

|-
| Image: Idli

| The second recipe is Bengal gram idli

|-
| Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: Oil and ghee

Image: Salt

| Ingredients required are:

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

|-
| Image: Sprouted finger millet powder

Image: Sprouted finger millet

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

| You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

Dry it by roasting or by keeping it in sunlight.

Finally, grind it to make the powder.

|-
|

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Idli batter

| I will now tell the procedure to make the idlis:

Wash and soak Bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind Bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

|-
|
Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

| Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment in a warm place for 6-8 hours.

|-
| Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

| Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

|-
| Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

| Place the plate in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

|-
| Image: '''Folate ''' content of idli

| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.

|-
| Image: Cluster beans and sprouted moth beans curry

| Let us now make cluster beans and sprouted moth bean curry.

|-
|
Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

| The ingredients required are:# 50 grams or a handful of cluster beans

1. 20 grams or 2 tablespoons of sprouted moth bean

2. 2 tablespoon of roasted peanuts

3. 1 tablespoon of grated coconut

4. ½ tomato

5. ½ onion

6. ½ teaspoon cumin seeds

|-
|
Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

| Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

|-
| Image: Oil and ghee

Image: Salt

| You will also need:

1. 1 tablespoon of oil or ghee

2. Salt to taste

|-
| Image: Sprouting of moth beans

| The procedure for sprouting has been explained earlier in the tutorial.

|-
| Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean

| Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

|-
|
Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

| Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

|-
| Image: '''Folate''' content of the recipe

| 1 bowl of this recipe will give about 100 '''micrograms '''of '''folate'''.

|-
|
Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

|You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

|-
| Image: Spinach and yoghurt curry

| The last recipe is spinach and yoghurt curry.

|-
| Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

| For this recipe, ingredients required are:

1. ½ bundle or 100grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

|-
|
Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

| Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

|-
| Image: Oil

Image: Salt

| Take 2 teaspoons of oil and salt according to your taste.

|-
| Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: Chopped steamed spinach

| Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

|-
| Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

| In another bowl, take curd.

Add salt, turmeric powder, cumin powder and roasted gram flour.

Whisk it well.

|-
| Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

| Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

|-
| Image: Garnishing with crushed peanuts

Image: Spinach and yoghurt curry

Image: '''Folate '''content of the curry

| Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 '''micrograms '''of '''folate'''.

|-
| Image: Collage of colocasia leaves and amaranth leaves

| Instead of spinach you can also use colocasia leaves or amaranth leaves.

|-
| Image: Cooking and reduced '''folate''' content

Image: Raw folate rich foods

| As '''folate '''is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, '''folate '''content of these recipes is calculated.

|-
| Image: Collage of ways to reduce the loss of '''folate'''

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

| There are many ways by which loss of '''folate '''while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

|-
|
Image: Absorption of folate

Image: Fermenting

Image: Roasting

| For absorption of '''folate''', fermentation and roasting will help.

|-
| Image: '''Folate''' sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase '''folate '''content

| '''Folate ''' is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its '''folate '''content.

To ensure adequate '''folate '''intake in your diet, remember these few points.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English

2020-12-31T06:34:58Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes.

|-
|
Image: Collage of food sources of '''folate '''

Image: Collage of '''folate '''rich vegetarian recipes

Image: Collage of ways to reduce '''folate '''loss

| In this tutorial we will learn about:

1. Food sources rich in '''folate'''

2. Preparation of a few vegetarian recipes

3. Ways to prevent the loss of '''folate '''from food

|-
|Image: Collage of functions of '''folate'''

Image: '''Folate '''symbol

|First we will understand what is '''folate '''and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
|Image: Collage functions of '''folate'''

Image: Cell growth and repair

Image: Pregnant woman

| It is required for various functions in the body.

Let us see a few examples.

'''Folate''' is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

|-
|

Image: Symbol of '''folate '''

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.

|-
|Image: Chickpeas chutney

|Let us now look at the preparation of the recipes.

The first recipe is chickpeas chutney.

|-
| Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

| To make this recipe, you will need:

1. 2 tablespoon chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

|-
|Image: Oil

Image: Salt

| You will also require:

1. 1 tablespoon of oil

2. Salt according to your taste

|-
| Image: Soaking chickpeas

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

|
I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1-2 days for the sprouts to appear.

|-
| Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

|Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.

|-
| Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

| Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas chutney is ready.

|-
| Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

| You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

|-
| ImagE: Folate content of the recipe

| ¼ cup of this chutney will give you about 148 micrograms of '''folate'''.

|-
| Image: Idli

| The second recipe is Bengal gram idli

|-
| Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: oil and ghee

Image: Salt

| Ingredients required are:

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

|-
| Image: sprouted finger millet powder

Image: Sprouted finger millet

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

| You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

Dry it by roasting or by keeping it in sunlight.

Finally, grind it to make the powder.

|-
|

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Idli batter

| I will now tell the procedure to make the idlis:

Wash and soak bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

|-
|
Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

| Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment in a warm place for 6-8 hours.

|-
| Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

| Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

|-
| Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

| Place the plate in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

|-
| Image: '''Folate''' content of idli

| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.

|-
| Image: Cluster beans and sprouted moth beans curry

| Let us now make cluster beans and sprouted moth bean curry.

|-
|
Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

| The ingredients required are:# 50 grams or a handful of cluster beans

1. 20 grams or 2 tablespoons of sprouted moth bean

2. 2 tablespoon of roasted peanuts

3. 1 tablespoon of grated coconut

4. ½ tomato

5. ½ onion

6. ½ teaspoon cumin seeds

|-
|
Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

| Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

|-
| Image: Oil and ghee

Image: Salt

| You will also need:

1. 1 tablespoon of oil or ghee

2. Salt to taste

|-
| Image: Sprouting of moth beans

| The procedure for sprouting has been explained earlier in the tutorial.

|-
| Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean

| Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

|-
| Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

| Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

|-
| Image: Folate content of the recipe

| 1 bowl of this recipe will give about 100 '''micrograms '''of '''folate'''.

|-
|
Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

|You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

|-
| Image: Spinach and yoghurt curry

| The last recipe is spinach and yoghurt curry.

|-
| Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

| For this recipe, ingredients required are:

1. ½ bundle or 100grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

|-
|
Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

| Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

|-
| Image: oil

Image: salt

| Take 2 teaspoons of oil and salt according to your taste.

|-
| Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: chopped steamed spinach

| Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

|-
| Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

| In another bowl, take curd.

Add salt, turmeric powder, cumin powder and roasted gram flour.

Whisk it well.

|-
| Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

| Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

|-
| Image: Garnishing with crushed peanuts

Image: Spinach and yoghurt curry

Image: '''Folate '''content of the curry

| Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 '''micrograms '''of '''folate'''.

|-
| Image: Collage of colocasia leaves and amaranth leaves

| Instead of spinach you can also use colocasia leaves or amaranth leaves.

|-
| Image: Cooking and reduced '''folate''' content

Image: Raw folate rich foods

| As '''folate '''is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, '''folate '''content of these recipes is calculated.

|-
| Image: Collage of ways to reduce the loss of '''folate'''

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

| There are many ways by which loss of '''folate '''while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

|-
|
Image: Absorption of folate

Image: Fermenting

Image: Roasting

| For absorption of '''folate''', fermentation and roasting will help.

|-
| Image: Folate sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase '''folate '''content

| '''Folate ''' is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its '''folate '''content.

To ensure adequate '''folate '''intake in your diet, remember these few points.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English

2020-12-31T06:34:31Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

|-
| Title slide
| Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes.

|-
|
Image: Collage of food sources of '''folate '''

Image: Collage of '''folate '''rich vegetarian recipes

Image: Collage of ways to reduce '''folate '''loss

| In this tutorial we will learn about:
1. Food sources rich in '''folate'''

2. Preparation of a few vegetarian recipes

3. Ways to prevent the loss of '''folate '''from food

|-
|Image: Collage of functions of '''folate'''

Image: '''Folate '''symbol

|First we will understand what is '''folate '''and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

|-
|Image: Collage functions of '''folate'''

Image: cell growth and repair

Image: Pregnant woman

| It is required for various functions in the body.

Let us see a few examples.

'''Folate''' is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

|-
|

Image: Symbol of '''folate '''

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.

|-
|Image: Chickpeas chutney

|Let us now look at the preparation of the recipes.

The first recipe is chickpeas chutney.

|-
| Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

| To make this recipe, you will need:

1. 2 tablespoon chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

|-
|Image: Oil

Image: Salt

| You will also require:

1. 1 tablespoon of oil

2. Salt according to your taste

|-
| Image: Soaking chickpeas

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

|
I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1-2 days for the sprouts to appear.

|-
| Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

|Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.

|-
| Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

| Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas chutney is ready.

|-
| Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

| You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

|-
| ImagE: Folate content of the recipe

| ¼ cup of this chutney will give you about 148 micrograms of '''folate'''.

|-
| Image: Idli

| The second recipe is Bengal gram idli

|-
| Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: oil and ghee

Image: Salt

| Ingredients required are:

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

|-
| Image: sprouted finger millet powder

Image: Sprouted finger millet

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

| You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

Dry it by roasting or by keeping it in sunlight.

Finally, grind it to make the powder.

|-
|

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Idli batter

| I will now tell the procedure to make the idlis:

Wash and soak bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

|-
|
Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

| Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment in a warm place for 6-8 hours.

|-
| Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

| Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

|-
| Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

| Place the plate in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

|-
| Image: '''Folate''' content of idli

| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.

|-
| Image: Cluster beans and sprouted moth beans curry

| Let us now make cluster beans and sprouted moth bean curry.

|-
|
Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

| The ingredients required are:# 50 grams or a handful of cluster beans

1. 20 grams or 2 tablespoons of sprouted moth bean

2. 2 tablespoon of roasted peanuts

3. 1 tablespoon of grated coconut

4. ½ tomato

5. ½ onion

6. ½ teaspoon cumin seeds

|-
|
Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

| Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

|-
| Image: Oil and ghee

Image: Salt

| You will also need:

1. 1 tablespoon of oil or ghee

2. Salt to taste

|-
| Image: Sprouting of moth beans

| The procedure for sprouting has been explained earlier in the tutorial.

|-
| Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean

| Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

|-
| Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

| Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

|-
| Image: Folate content of the recipe

| 1 bowl of this recipe will give about 100 '''micrograms '''of '''folate'''.

|-
|
Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

|You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

|-
| Image: Spinach and yoghurt curry

| The last recipe is spinach and yoghurt curry.

|-
| Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

| For this recipe, ingredients required are:

1. ½ bundle or 100grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

|-
|
Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

| Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

|-
| Image: oil

Image: salt

| Take 2 teaspoons of oil and salt according to your taste.

|-
| Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: chopped steamed spinach

| Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

|-
| Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

| In another bowl, take curd.

Add salt, turmeric powder, cumin powder and roasted gram flour.

Whisk it well.

|-
| Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

| Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

|-
| Image: Garnishing with crushed peanuts

Image: Spinach and yoghurt curry

Image: '''Folate '''content of the curry

| Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 '''micrograms '''of '''folate'''.

|-
| Image: Collage of colocasia leaves and amaranth leaves

| Instead of spinach you can also use colocasia leaves or amaranth leaves.

|-
| Image: Cooking and reduced '''folate''' content

Image: Raw folate rich foods

| As '''folate '''is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, '''folate '''content of these recipes is calculated.

|-
| Image: Collage of ways to reduce the loss of '''folate'''

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

| There are many ways by which loss of '''folate '''while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

|-
|
Image: Absorption of folate

Image: Fermenting

Image: Roasting

| For absorption of '''folate''', fermentation and roasting will help.

|-
| Image: Folate sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase '''folate '''content

| '''Folate ''' is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its '''folate '''content.

To ensure adequate '''folate '''intake in your diet, remember these few points.

|-
| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
|-
|}

Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English

2020-12-31T06:30:43Z

Misbah:

{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

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| Title slide
| Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes.

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|
Image: Collage of food sources of '''folate '''

Image: Collage of '''folate '''rich vegetarian recipes

Image: Collage of ways to reduce '''folate '''loss

| In this tutorial we will learn about:
1. Food sources rich in '''folate'''

2. Preparation of a few vegetarian recipes

3. Ways to prevent the loss of '''folate '''from food

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|Image: Collage of functions of '''folate'''

Image: '''Folate '''symbol

|First we will understand what is '''folate '''and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

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|Image: Collage functions of '''folate'''

Image: cell growth and repair

Image: Pregnant woman

| It is required for various functions in the body.

Let us see a few examples.

'''Folate''' is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

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|

Image: Symbol of '''folate '''

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves, and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.

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|Image: Chickpeas chutney

|Let us now look at the preparation of the recipes.

The first recipe is chickpeas chutney.

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| Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

| To make this recipe, you will need:

1. 2 tablespoon chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

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|Image: Oil

Image: Salt

| You will also require:

1. 1 tablespoon of oil

2. Salt according to your taste

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| Image: Soaking chickpeas

Image: washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

|
I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1-2 days for the sprouts to appear.

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| Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

|Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.

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| Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

| Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas chutney is ready.

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| Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

| You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

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| ImagE: Folate content of the recipe

| ¼ cup of this chutney will give you about 148 micrograms of '''folate'''.
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| Image: Idli

| The second recipe is Bengal gram idli

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| Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: oil and ghee

Image: Salt

| Ingredients required are:

1. ¼ cup or 50 grams of bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

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| Image: sprouted finger millet powder

Image: Sprouted finger millet

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

| You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

Dry it by roasting or by keeping it in sunlight.

Finally, grind it to make the powder.

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|

Image: Idli

Image: Soaking bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Idli batter

| I will now tell the procedure to make the idlis:

Wash and soak bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

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| Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

| Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment in a warm place for 6-8 hours.

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|
Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

| Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

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| Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

| Place the plate in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

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| Image: ‘’’Folate’’’ content of idli

| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.

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| Image: Cluster beans and sprouted moth beans curry

| Let us now make cluster beans and sprouted moth bean curry.

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|
Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

| The ingredients required are:# 50 grams or a handful of cluster beans

1. 20 grams or 2 tablespoons of sprouted moth bean

2. 2 tablespoon of roasted peanuts

3. 1 tablespoon of grated coconut

4. ½ tomato

5. ½ onion

6. ½ teaspoon cumin seeds

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| Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

| Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

|-
| Image: Oil and ghee

Image: Salt

| You will also need:

1. 1 tablespoon of oil or ghee

2. Salt to taste

|-
| Image: Sprouting of moth beans

| The procedure for sprouting has been explained earlier in the tutorial.

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| Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean

| Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

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| Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

| Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

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| Image: Folate content of the recipe

| 1 bowl of this recipe will give about 100 '''micrograms '''of '''folate'''.

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| Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

|You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

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| Image: Spinach and yoghurt curry

| The last recipe is spinach and yoghurt curry.

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| Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

| For this recipe, ingredients required are:

1. ½ bundle or 100grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

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|
Image: turmeric powder

Image: cumin powder

Image: mustard seeds

| Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

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| Image: oil

Image: salt

| Take 2 teaspoons of oil and salt according to your taste.

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| Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: chopped steamed spinach

| Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

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| Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

| In another bowl, take curd.

Add salt, turmeric powder, cumin powder and roasted gram flour.

Whisk it well.

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| Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: sautéing of onions

Image: whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

| Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

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| Image: garnishing with crushed peanuts

Image: spinach and yoghurt curry

Image: '''folate '''content of the curry

| Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 '''micrograms '''of '''folate'''.

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| Image: Collage of colocasia leaves and amaranth leaves

| Instead of spinach you can also use colocasia leaves or amaranth leaves.

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| Image: Cooking and reduced '''folate''' content

Image: Raw folate rich foods

| As '''folate '''is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, '''folate '''content of these recipes is calculated.

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| Image: Collage of ways to reduce the loss of '''folate'''

Image: cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

| There are many ways by which loss of '''folate '''while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

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Image: Absorption of folate

Image: Fermenting

Image: Roasting

| For absorption of '''folate''', fermentation and roasting will help.

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| Image: Folate sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase '''folate '''content

| '''Folate ''' is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its '''folate '''content.

To ensure adequate '''folate '''intake in your diet, remember these few points.

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| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
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