Balance diet According to class wise

 

Intoduction

    Humans Beings need a wide range of Mineral's and Vitamins  to lead a healthy life. Dietary needs is fulfill by proper intake of food in relation to the body's . A well balance diet is combined with regular physical activity is important for good health. Imbalance diet can lead to reduced immunity , increased possibility of disease impaired physical , mental development, and reduced productivity. A Healthy diet is fully based on nutrients according to time and physical activity . 

A healthy diet helps in preventing malnutrition in all  forms as well as wide range of non-communicable diseases and conditions. But Now a days lifestyle is different and the time is running fast in this effect we forgot our culture and not take proper diet rapid urbanization/globalization, increased consumption of processed foods and changing lifestyles has big difference in dietary patterns.

On this days peoples are doing more work and they want more energy but they are not take proper balance diet like fiber , proteins , Carbohydrates only they are taking fast food and fast food only provide fats . do not eat enough fruits, green vegetable , dry fruits , whole grains etc. So result is early tired , improper sleep ,physical structure imbalanced and working capacity decrease , diet is depend on age, gender , lifestyle and degree of physical work .

   Now We see according to Class Wise what is our balance diet : 

Class   - I to III 

protein (85 to 150 gm)- pulses, soya nuggets, egg whites , fish , chicken breast 

fruits (1 to 1.5 No.)   - Apples, Bananas , Seasonal Fruits, Papaya , watermelon

Vegetables (1 to 1.5No.)- Carrots, Beets, Sweet potato ,Seasonal fresh vegetables                                            and  Green Vegetables 

Grains (115 to 170 gm) - Rice, whole wheat , millets like jowar and bajra 

Dairy products 1 glass morning and 1 evening - Milk , Curds, 

Class - IV to  VIII 

protein (115 to 170 gm)- pulses, soya nuggets, egg whites , fish , chicken breast 

fruits (1.5 to 2 No.)   - Apples, Bananas , Seasonal Fruits, Papaya , watermelon

Vegetable (1 to 4.5No.)- Carrots, Beets, Sweet potato ,Seasonal fresh vegetables                                            and  Green Vegetables 

Grains (140 to 255 gm) - Rice, whole wheat , millets like jowar and bajra 

Dairy products 1.5 coffee cup morning and 1.5 evening - Milk , Curds, 

Class - IX to  XII

protein (140 to 200 gm)- pulses, soya nuggets, egg whites , fish , chicken breast 

fruits (1.5 to 4.5 No.)   - Apples, Bananas , Seasonal Fruits, Papaya , watermelon

Vegetable(1.5 to 4.5No.)-Carrots, Beets, Sweet potato ,Seasonal fresh vegetables                                            and  Green Vegetables 

Grains (170 to 285 gm) - Rice, whole wheat , millets like jowar and bajra 

Dairy products 1.5 coffee cup morning and 1.5 evening - Milk , Curds, fresh                                                       cheese and butter 

Balance Food  for one time 

use limited oil for making vegies and use low cholesterol refined oil  because it is also show major role in balance diet 

Physical activity is very important role in balance diet it helps for maintain internal organ like stomach , heart , brain , lungs and external part also .

 

Table Tennis Rules Guide

TABLE TENNIS RULE 

1. GAME POINTS

A Game is divided into 5 sets and a match is generally the best of three sets . In a game one set is 11 points and set must be won by two points . This is a single and double event .

2. EVERY TWO POINTS ALTERNATE SERVES

Each player gets 2 serves, and If one of the players scores 11 points, but there is a deuce (10:10). In that case, each player gets only one serve and it alternates until one of the players gets a two point lead. Can you lose on a serve in Table Tennis? Yes!  No separate rule for serving on Game Point.

3. TOSS THE BALL UP WHEN SERVING

Hold the ball in your open palm, behind your end of the table. Toss straight up, and strike it on the way down. It must hit your side of the table and over the net then the other side. Once the ball leaves the server’s hand it is in play, and counts as the receiver’s point if the ball is missed or not cross the net .

4. THE SERVE CAN LAND ANYWHERE on table in SINGLES (correction)

There is no restriction when singles game is going on you serve (Right to Right, Right to left , Left to left and Left to Right ) where the ball lands on your side or your opponent’s side of the table. It can bounce more than one time on opponent’s side than that’s your point, bounce over the side, or even hit the edge.

5. DOUBLES SERVES MUST GO RIGHT COURT TO RIGHT COURT

The serve must bounce in the server’s right court, and receiver’s right court . Doubles partners switch places after their team serves twice. (NOTE: landing on center line is fair)

6. A SERVE THAT TOUCHES THE NET it IS A “LET”serve

Can the ball hit the net in Table Tennis ? Yes, during a RALLY, if it touches the top of the net and then otherwise lands as a legitimate hit. BUT not at serving. If a served ball hits the net on the way over and otherwise legally bounces in play, it’s a “let” serve and is done over. There is no limit on how many times this can happen If the ball hits the net and doesn't make it to the other half of the table, the receiver is automatically awarded a point..

7. ALTERNATE HITTING IN A DOUBLES RALLY

In Doubles partners must alternate hitting balls in a rally, It is no matter where the ball lands on the table.

8. VOLLEYS ARE NOT ALLOWED (without bounce)

In Table Tennis you may “volley” the ball and hitting the ball before it bounces on your side of the net, this results in a point for your opponent. When your opponent hits a ball that sails over your end of the table without touching it and then hits you or your paddle, that is your point.

9. IF YOUR HIT BOUNCES BACK OVER THE NET

If you hit the ball in a rally or on a serve and it bounces back over the net after hitting your opponent’s side of the table (due to extreme spin), without your opponent touching it, that is your point.

10. TOUCHING THE BALL WITH YOUR PADDLE HAND IS ALLOWED

What happens if the ball hits your finger or hand during a rally? If the ball touches your paddle hand and you play or cross the net otherwise results in a legal hit, there is no rule violation and play shall continue as normal. Your paddle hand includes all fingers and hand area below the wrist is legal. But if the ball touches a player’s body anywhere else during a rally or You may not touch the table with your non-paddle hand for any reason. It result a point for your opponent. BUT if your opponent’s hit sails over your side of the table without touching it, and hits any part of you or your paddle, that is still your point.

11. YOU MAY NOT TOUCH THE TABLE WITH YOUR NON-PADDLE HAND

You may touch the ball or the table with your paddle hand so no matter but other parts of your body means non paddle hand touch the table or If the table moves at all from your touching it during a rally, that is your opponent’s point.

12. AN “EDGE” BALL BOUNCING OFF THE HORIZONTAL TABLE TOP SURFACE IS legal

Serve or hit may contact the top edge of the horizontal line of table top surface be counted as valid or legal , But the vertical lines or side line of the table are NOT part of the legal playing surface.

you are planning to start a new game? So Why you are waiting? Today, I give you the perfect guide of Table Tennis. You learn the rule and start the game.

Measurement of TT Table

The upper surface of the table or a  playing surface, is 2.74m long and 1.525m wide and the height of table is 0.76m above the floor. The playing surface yields a uniform bounce is about 23cm when a standard ball is dropped on a height of 30cm. 
The playing surface is a matte or hard surface and dark coloured. There is a white side line, 2cm wide, along each 2.74m edge and a white end line, 2cm wide, along each 1.525m edge. The playing surface is divided into two equal parts by a vertical net height of 15.25cm parallel to the end lines. For doubles, each court is divided into two equal half courts by a white center line, 3mm wide, running parallel with the side lines.

The net assembly includes the net, its suspension and the supporting posts, including the clamps attaching them to the table. The net is suspended by a cord attached at each end ,The Height of the net is 15.25cm above the playing surface. and length is 6ft. long . Net is more than the width of the table It is dark colored and matte

Now we see the ball first according to International rules specify that the game is played with spherical ball mass of 2.7grams and the diameter of ball is 40mm . 

Bat or Rackets of Table Tennis Chinese name is Ping-Pong Paddles having blade length is 17cm and blade width is 15cm . and weight of paddle is between70 to 100 gm .