बालबालिकालाई यी छ कुरा कहिल्यै नभनौं

बालबालिकालाई यी छ कुरा कहिल्यै नभनौं

अभिभावकले बालबालिकासँग व्यवहार गर्दा निकै सतर्क रहनुपर्छ। बालमस्तिष्कमा कुनै पनि कुराको गहिरो छाप पर्छ। बालबालिकासँग नराम्रो व्यवहार  गरियो भने भविष्यमा त्यसको परिणाम नकारात्मक हुनसक्छ। त्यसकारण अभिभावकले सचेत भएर बालबालिकासँग प्रस्तुत हुनुपर्छ। एकैछिनको  असावधानीले भविष्यमा पछुताउनुभन्दा बेलैमा बुद्धि पुर्‍याउनु उपयुक्त हुन्छ। वास्तविक कुरा नबुझी बालबालिकाहरूलाई हप्काउनु हुँदैन। यसले उनीहरूमा  नकारात्मक प्रभाव पर्छ। छोराछोरी बिग्रनु र सप्रनुमा आमाबुवाको विशेष भूमिका हुन्छ। त्यसकारण छोराछोरीलाई यी कुरा कहिल्यै नभनौं।


तँ नजन्मिएको भए हुन्थ्यो धेरैजसो अभिभावक रिसाएका बेला छोराछोरीलाई यही भनेर गाली गर्छन्। क्षणिक आवेगमा बोलिएको यस्तो वाक्यले बालबालिकाको मनमा निकै  उथलपुथल ल्याउँछ। आमाबुवाले त बोलिसकेपछि बिर्सेलान् तर छोराछोरीले कहिल्यै बिर्संदैनन्। यस्तो वाक्यबाट उनीहरू आफूलाई उपेक्षित महसुस गर्छन्।  त्यसैले जस्तै रिस उठे पनि अभिभावकले यस्तो कुरा भन्नु हुँदैन।




आफ्नो भाइबाट केही सिक सबै बालबालिकाको आ-आफ्नै क्षमता हुन्छ। त्यसैले अभिभावकको इच्छाअनुसार उनीहरू अघि बढ्न सक्दैनन्। छोराछोरीलाई अरूसित तुलना गरेर सम्झाउन खोज्नु उनीहरूको अवमूल्यन गर्नु हो। अझ हुर्किसकेका छोराछोरीलाई साना भाइ-बहिनीबाट केही सिक भनेर सम्झाउनु हुँदैन। आफूभन्दा सानाका अगाडि बेइज्जत हुनुपर्दा उनीहरूमा हीनताबोध हुन्छ। फलस्वरूप उनीहरू हुर्कने क्रमसँगै आमाबुवासित टाढिँदै जान्छन्। यसबाट कालान्तरमा  अभिभावकलाई नराम्रो हुन्छ। त्यसैले अरूसँग तुलना गर्दा बालबालिकाको आत्मसम्मानमा नकारात्मक परिणाम आउँछ।
तिमी परिश्रम गर्दिनौ  अभिभावकहरू बालबालिकाहरूबाट क्षमताभन्दा बढी सफलताको आशा गर्छन्। अपेक्षाअनुरूपको परिणाम नपाउँदा उनीहरू बालबालिका अल्छी भएको  आरोप लगाउँछन्। बालबालिकाहरूका स-साना उपलब्धिमा पनि खुसी हुनुपर्छ। बालबालिकालाई धेरै मानसिक दबाब दिनु हुँदैन। उनीहरूको क्षमता  पहिचान गरी व्यवहार गर्नुपर्छ। कहिलेकाहीँ अभिभावकलाई खुसी राख्न बालबालिकाहरू क्षमताभन्दा बढी गर्न खोज्छन्। यस्तो अवस्थामा तिमी परिश्रम गदैर् नौ भनियो भने नकारात्मक परिणाम आउन सक्छ। बढी श्रम गराएर बालबालिकाबाट उनीहरूको बालापन खोस्नु हुँदैन। उनीहरूको इच्छा एवं रुचिमा  ध्यान दिएर व्यवहार गर्नुपर्छ। 


तिम्रो संगत ठीक छैन अभिभावकहरू छोराछोरीका साथीभाइका विषयमा प्रहरीले झैं सोधपुछ गर्छन्। कोसँग खेल्ने कोसँग नखेल्ने आदि कुराको निर्धारण पनि उनीहरू आफै गछर् न्। छोराछोरीका साथीहरूको मूल्याङ्कन पनि उनीहरू नै गर्छन्। बालबालिकाहरू साथीका मामिलामा निकै भावुक हुन्छन्। उनीहरू आफ्ना साथीका बारेमा  नकारात्मक कुरा सुन्न रुचाउँदैनन्। बालबालिकाहरूलाई कुबाटोमा जान दिनु हुँदैन तर त्यसो भन्दैमा उनीहरूलाई हरेक समय तिम्रो संगत ठीक छैन  भनेर चिढाउनु पनि हुँदैन। 


यस्तो पहिरन लगाऊ त्यस्तो नलगाऊ  बाल्यावस्थामा विशेषगरी छोरीहरू पहिरन लगाउने कुरामा निकै सतर्क हुन्छन्। उनीहरू इच्छाअनुसारका पहिरनमा ठाँटिन मन पराउँछन् तर  अभिभावकहरू आफ्नो इच्छा बालबालिकामाथि थोपर्न खोज्छन्। यसको परिणाम राम्रो हुँदैन। उनीहरू पहिरनका विषयमा गरिने नकारात्मक टीका-टिप्पणी  मन पराउँदैनन्। त्यसकारण यस्तो पहिरन लगाऊ उस्तो नलगाऊ भन्नु हुँदैन। यस्तो पहिरन तिमीलाई सुहाउँछ भनेर सल्लाह भने दिन सकिन्छ।


तिमीले मलाई लज्जित बनायौ अभिभावकले बालबालिकाहरूसित तिमीले गरेको गल्तीले मलाई लज्जित बनायौ भनेर ठाडै भन्नु राम्रो मानिँदैन। यसो गर्दा उनीहरू आफ्नो गल्ती लुकाउन थाल्छन्। त्यसैले बालबालिकाहरूले गल्ती गरे भने उनीहरूलाई 'गल्ती मानवीय स्वभाव हो, अबदेखि यसो गरे राम्रो हुन्छ' भनेर गल्ती सुधार्ने  अवसर दिनुपर्छ। यसो गर्दा उनीहरूको आत्मविश्वास बढ्छ। अभिभावकको साथ पाए उनीहरू गल्ती महसुस गरी त्यसलाई स्वीकार गर्न पछि हट्दैनन्। 



तिमी टेलिभिजनका कीरा हौ बालबालिकाहरू कम्प्यटुरमा गेम खेल्न, टेलिभिजन हेर्न तथा साथीभाइहरूसँग फोनमा गफ गर्न रमाइलो मान्छन्। स्कुलबाट घर फर्किएपछि धेरैजसो  बालबालिका यसै गर्छन्। यसमा उनीहरू तिमी टेलिभिजनका कीरा हौ' भनेर हप्काउनु हुँदैन। टेलिभिजन बन्द गरी पढ्न दबाब दिनु हुँदैन। बरु उनीहरू लाई सबै कुराको महत्व बताउनुपर्छ, प्रेमपूर्वक सम्झाउनुपर्छ। उनीहरूलाई टेलिभिजन हेर्दा पढाइमा असर पर्छ, आँखा बिग्रन्छ भनेर सम्झाउन सकिन्छ।  कहिलेकाहीँ बालबालिकालाई उनीहरूले मन पराउने कार्यक्रम हेर्न बोलाउनुपर्छ। यसो गर्दा उनीहरूलाई अभिभावकले आफ्नो ख्याल राखेको महसुस हुन्छ।

तिमीलाई खोज्ने बहानामा

तिमीलाई खोज्ने बहानामा,-कस्तुरिले जस्तै तृप्तिको बेर्थ खोजमा निकै भौतारिएछु,
भोलिको सुगम बिहानिको पर्खाइमा,-घुम्तिका कैयन सस्ता पसलेसँग बास मागेछु,

सम्झनाका कप्टेराहरुबाट खुशी खोज्दा,-अनायासै दुई थोपा आसुँ पो बग्न थालेछ,
उकाली ओराली जीवनको यथार्ततामा,-बनावटी कायर हाँसोको सिढीनै बन्न पुगेछ,
अटुट चाहनाको गगन सएर गर्दैगर्दा,-आफ्नै हातले निश्चल रहरको हत्त्या गरेछु,
भोलिको सुगम बिहानिको पर्खाइमा,-घुम्तिका कैयन सस्ता पसलेसँग बास मागेछु,
                                         <><><><>

बेमतलबी चाहनाको पोको खोल्दै जाँदा,-स्वार्थरुपी गुनासोको पहाड पो बन्न पुगेछ,
सुन्दर भवीश्यको खाका कोरेकी भन्दा,-हिड्दै गरेको मेरो पाइलानै मेटाउन पुगेछ,
बेहिसाब कर्मको भागदौडमा भाग्दै गर्दा,- सुन्दर सितल छहारीमा सुस्ताउन पुगेछु,
भोलिको सुगम बिहानिको पर्खाइमा,-घुम्तिका कैयन सस्ता पसलेसँग बास मागेछु,

मयुरी मनको धुनको मधहोशी नाच्मा, तिम्रो जिजीविषाको संगीत पो विनाश भएछ,
मनभित्रको बिम्ब क्यानभासमा उतार्दा उतार्दै,- क्षितिजमा हराउने प्यासी गन्तब्य बनेछ
उदासी हरेक दिनसँग बाँच्न खोज्दा,- तुकबिनाका निर्जिब वाचालाई गोडमेल गर्न थालेछु,
भोलिको सुगम बिहानिको पर्खाइमा,-घुम्तिका कैयन सस्ता पसलेसँग बास मागेछु

Nutrient 5/27

Iodine

What does it do?

Iodine is an essential constituent of your thyroid hormones, which help regulate metabolism (the rate at which your body uses energy). Iodine is a key player in many biochemical reactions that affect heart rate, respiratory rate and a wide variety of other physiological activities.

What are the best food sources?

The iodine content in foods varies widely due to soil content, irrigation and fertilizer. It is usually low in areas that are eroded or are distant from oceans, the source of most of the world’s iodine. Seafood and seaweed are rich natural sources. Processed foods may contain higher levels due to the addition of iodized salt or other additives containing iodine (e.g., calcium iodate). However, salt is not required to be iodized. One-fourth of a teaspoon of iodized table salt contains about 100 micrograms of iodine.

What happens if you don’t get enough?

Due to the widespread use of iodized salt, deficiency is rare in the United States. However, iodine deficiency affects millions of people worldwide and is identified as the most common cause of preventable brain damage in the world. Major international efforts are currently under way to reverse and prevent this problem. Iodine deficiency disease (IDD) results in a range of symptoms from mild to severe including goiter (an enlarged thyroid gland and usually the earliest sign), mental retardation, hypothyroidism (too little thyroid hormone), and varying degrees of growth and development abnormalities.

What happens if you get too much?

salt (नून) 

Individuals can tolerate a wide range of iodine intakes because the thyroid gland regulates the body’s level of this mineral. Acute intakes—those ingested over a short time period—can cause burning of the mouth, throat and stomach; fever; gastrointestinal illness, such as nausea, vomiting and diarrhea; a weak pulse; and coma. In iodine-sufficient populations, chronic intakes at levels above the tolerable upper intake level (UL) have the following adverse effects: goiter (an enlarged thyroid gland), hypothyroidism (too little thyroid hormone), hyperthyroidism (too much thyroid hormone) and thyroiditis (inflammation of the thyroid gland).

How much do you need?

The following table lists the recommended intake for healthy people based on current scientific information.

Life Stage Group	Age Range	Recommended Dietary Allowance/Adequate Intake	Tolerable Upper Intake Level (UL)
Children	1-3 yr.	90 micrograms/day	200 micrograms/day
Children	4-8 yr.	90 micrograms/day	300 micrograms/day
Males	9-13 yr.	120 micrograms/day	600 micrograms/day
Males	14-18 yr.	150 micrograms/day	900 micrograms/day
Males	19-30 yr.	150 micrograms/day	1100 micrograms/day
Males	31-50 yr.	150 micrograms/day	1100 micrograms/day
Males	51-70 yr.	150 micrograms/day	1100 micrograms/day
Males	> 70 yr.	150 micrograms/day	1100 micrograms/day
Females	9-13 yr.	120 micrograms/day	600 micrograms/day
Females	14-18 yr.	150 micrograms/day	900 micrograms/day
Females	19-30 yr.	150 micrograms/day	1100 micrograms/day
Females	31-50 yr.	150 micrograms/day	1100 micrograms/day
Females	51-70 yr.	150 micrograms/day	1100 micrograms/day
Females	> 70 yr.	150 micrograms/day	1100 micrograms/day
Pregnancy	< 18 yr.	220 micrograms/day	900 micrograms/day
Pregnancy	19-30 yr.	220 micrograms/day	1100 micrograms/day
Pregnancy	31-50 yr.	220 micrograms/day	1100 micrograms/day
Lactation	< 18 yr.	290 micrograms/day	900 micrograms/day
Lactation	19-30	290 micrograms/day	1100 micrograms/day
Lactation	31-50 yr.	290 micrograms/day	1100 micrograms/day

Nutrient 4/27

Folate/Folic Acid 

फोलेट / फोलिक एसिड

What does it do?

You may have heard that women need folate before and during pregnancy to prevent birth defects. This is true. Folate, a water-soluble B vitamin, helps produce DNA and form healthy new cells, which is why it’s especially important for mothers-to-be. We all need folate, for this reason and because, with vitamin B12, folate helps create normal red blood cells. We get two forms of folate in our diet: the naturally occurring form in foods, known as food folate, and folic acid, the form used in dietary supplements and fortified foods.

What are the best food sources?

Rich sources of folate include dark green vegetables, beans and fortified cereals. Some fruits, such as cantaloupe, honeydew melon, oranges and orange and grapefruit juices, are also good sources of folate. , products like bread, pasta, flour, breakfast cereal and rice can greatly contribute to folate intakes.

What happens if you don’t get enough?

Over time, inadequate folate intakes can lead to megaloblastic anemia, a condition characterized by abnormally large red blood cells that do not carry oxygen to properly fuel cells throughout the body. Symptoms of this condition include weakness, fatigue, irritability, difficulty in concentrating and shortness of breath. If you also happen to have iron or vitamin B12 deficiency, which have similar symptoms, this condition is hard to diagnose.

Pregnant women who don’t get enough folate, especially during the first trimester, are at risk of delivering a baby with neural tube defects.

What happens if you get too much?

Consuming too much folate from food doesn’t seem to result in ill effects, at least not in healthy individuals. But don’t go out and load up on folate—scientists say that amounts above those recommended offer no benefit.

People who are at risk of vitamin B12 deficiency should be particularly cautious of consuming too much folic acid from supplements and fortified foods. High intakes of folic acid supplements may mask or delay the diagnosis of vitamin B12 deficiency, putting individuals at risk of neurological damage. Vitamin B12 deficiency occurs when a lack of vitamin B12 prevents the body from producing enough red blood cells, which prevents body cells from getting the oxygen they need. If vitamin B12 levels remain low for too long, the result can be potentially permanent brain and nerve cell damage.
Those at higher risk of vitamin B12 deficiency include people who follow a vegan diet (B12 is found in animal-based foods), adults older than 50 (who often don’t produce enough of the stomach enzyme needed to effectively absorb B12) and anyone with a digestive problem that impairs absorption of nutrients (e.g., celiac disease, Crohn’s). Consult your physician if you fall into one of these categories.

How much do you need?

The following table lists the recommended intake for healthy people based on current scientific information.

Life Stage Group	Age Range	Recommended Dietary Allowance/Adequate Intake	Tolerable Upper Intake Level (UL)
Infants	0-6 mo.	65* micrograms/day	Source should be from food only to prevent high levels of intake.
Infants	7-12 mo.	80* micrograms/day	Not determinable for infants due to lack of data on
Children	1-3 yr.	150 micrograms/day	300 micrograms/day
Children	4-8 yr.	200 micrograms/day	400 micrograms/day
Males	9-13 yr.	300 micrograms/day	600 micrograms/day
Males	14-18 yr.	400 micrograms/day	800 micrograms/day
Males	19-30 yr.	400 micrograms/day	1,000 micrograms/day
Males	31-50 yr.	400 micrograms/day	1,000 micrograms/day
Males	51-70 yr.	400 micrograms/day	1,000 micrograms/day
Females	9-13 yr.	300 micrograms/day	600 micrograms/day
Females	14-18 yr.	400 micrograms/day	800 micrograms/day
Females	19-30 yr.	400 micrograms/day	1,000 micrograms/day
Females	31-50 yr.	400 micrograms/day	1,000 micrograms/day
Females	51-70 yr.	400 micrograms/day	1,000 micrograms/day
Pregnancy	< 18 yr.	600 micrograms/day	800 micrograms/day
Pregnancy	19-30 yr.	600 micrograms/day	1,000 micrograms/day
Pregnancy	31-50 yr.	600 micrograms/day	1,000 micrograms/day
Lactation	< 18 yr.	500 micrograms/day	800 micrograms/day
Lactation	19-30 yr.	500 micrograms/day	1,000 micrograms/day
Lactation	31-50 yr.	500 micrograms/day	1,000 micrograms/day

Nutrient 3/27

Copper

What does it do?

Copper is a mineral that works with iron to form healthy red blood cells. Copper helps to produce energy in cells and form a protective covering of your nerves and connective tissues.

What are the best food sources?

Copper is found in a wide variety of foods. The best sources of copper are organ meats (especially liver), seafood, nuts, seeds, wheat-bran cereals and whole-grain products.

What happens if you don’t get enough?

Copper deficiency is relatively rare in humans, but has been found in a few special cases. It has been observed in premature infants fed cow’s milk exclusively, infants recovering from malnutrition and patients with prolonged artificial (tube and intravenous) feedings. In these cases, the symptoms associated with copper deficiency include a specific anemia (that can be corrected by copper supplementation) and abnormally low levels of white blood cells.

What happens if you get too much?

Harmful effects from consuming too much copper from food are rare in healthy individuals. Cases of acute copper poisoning via contaminated beverages (both from contaminated water sources and storage in copper-containing containers) have resulted mostly in gastrointestinal illness in the form of abdominal pain, nausea, vomiting and diarrhea. It is possible that long-term exposure to excessive amounts could cause liver damage, kidney failure, coma and death.

How much do you need?

The following table lists the recommended intake for healthy people based on current scientific information.

Life Stage Group	Age Range	Recommended Dietary Allowance/Adequate Intake	Tolerable Upper Intake Level (UL)
Children	1-3 yr.	340 micrograms/day	1,000 micrograms/day
Children	4-8 yr.	440 micrograms/day	3,000 micrograms/day
Males	9-13 yr.	700 micrograms/day	5,000 micrograms/day
Males	14-18 yr.	890 micrograms/day	8,000 micrograms/day
Males	19-30 yr.	900 micrograms/day	10,000 micrograms/day
Males	31-50 yr.	900 micrograms/day	10,000 micrograms/day
Males	51-70 yr.	900 micrograms/day	10,000 micrograms/day
Females	9-13 yr.	700 micrograms/day	5,000 micrograms/day
Females	14-18 yr.	890 micrograms/day	8,000 micrograms/day
Females	19-30 yr.	900 micrograms/day	10,000 micrograms/day
Females	31-50 yr.	900 micrograms/day	10,000 micrograms/day
Females	51-70 yr.	900 micrograms/day	10,000 micrograms/day
Pregnancy	< 18 yr.	1000 micrograms/day	8,000 micrograms/day
Pregnancy	19-30 yr.	1000 micrograms/day	10,000 micrograms/day
Pregnancy	31-50 yr.	1000 micrograms/day	10,000 micrograms/day