Nutrition for your health

Legumes: Labeled as the “Powerhouse Food", legumes are the source of powerful energy food with vitamins and minerals along with an almost equal proportion of quality protein included in the list of meat alternatives. Eat these foods the night before a morning workout at dinner or eat some everyday.

Oatmeal: Yes, oatmeal! And not just in cold snowy weather. It is a great source of a long lasting stick to the ribs energy food, full of vitamins and minerals with heart health benefits .Eat some oatmeal 2-3 hours before workout every day.
Yogurt: Yogurt is loaded with nutrients such as high quality bone building calcium, protein, vitamin B and the healthy immune boosting bacteria that line our gastrointestinal tract. A great food, snack or snack topping, it's portable and easy to find. Eat one hour before a workout as a snack to give energy especially when the last meal was a few hours ago.
Banana: The banana made my list since almost everyone love bananas, but most of us think that they are fattening. Well, at about 120 calories for a medium one, loaded with potassium, vitamin C, sweet and starchy, they make the list. Bananas are also versatile. Which satisfy the starch urge by adding them to a fruit salad or cereal; thicken up a smoothie; stuff one in a bag to go; eat one on the run and even buy one at those fruit stands (we're less likely to get sick from a banana because of the peel). Eat 30 minutes to 1 hour before a workout everyday that keeps you healthy & fit.
Salad with veggies. Veggies are loaded with vitamins, minerals, photochemical and great complex carbohydrates. They fill us up without filling us out and they supply great energy. Add in 1/2 cooked chilled pasta and make it a dinner salad.
Baked Potato. Take a cue from bodybuilders who live on baked potatoes during their carp eating training days. Make it a meal by adding legumes, salsa or even cottage cheese.
High Fiber Cereal. Start the day with a high fiber wheat cereal with low fat milk and a favorite fruit. Aside from the high fiber benefits, whole grains supply us with energy to start the day physically and mentally. Want to snack during the day? Put mixed high fiber cereals in a baggie with dried fruit, and munch away an hour or two before a workout.
So, these are just a few carbohydrate foods. Of course, there are scooped bagels, tortillas filled with veggies, California rolls, and the dreaded pasta if we eat an appetizer portion for those of us watching our weight.

Taudaha lake at Chobhar

Taudaha Lake situated at the foothills of the hills at the heart of the Chobhar, is said to be made by the King Manjushree during the time of cutting the hills of valley to cut off the water of the Kathmandu valley at that time to settle human settlements to reside the King Karkata Nag & his wife at the lake. The tree is located at the lake called Pyres passia. The Lake is surrounded by the green ecological area; some agricultural land is also available there; from where chemical runoff mixed to the lake. The eight shaped or the ktm valley shaped lake is situated at the left side of the way to the Dakshinkali. The outlet of the lake joins the Bagmati River along the Bansen Khola. This region is surrounded by the high hills and half of it by the plains flattening to the valleys joining by the Chobhar. At the side of the lake there is one restaurant occupying the agricultural land making small hut for the couples to enjoy there. Some of the domestic animals were also seen there like Cow, Goat, Sheep, etc. also the some birds were seen flying there like crow, crane. The surrounding area of the lake is found to be disturbed by constructing walls around the lake according to local people the wall was made to protect the lake from external chemical waste and other pollutants to keep it in its original state. Located in between the sub-tropical & temperate region at the height of 1350m from mean sea level, it occupies an area of about five hectare with a depth of about 5-10metre. Having the inlet anywhere inside the lake and rain water, the outlet of the lake mixed with the Bansen Khola which ultimately reaches to the Bagmati River. The Mesotrophic Lake has a climate of moderate eutrophication. The lake has a great ecological, cultural, religious as well as economic importance. The bird watching around the lake is very popular during winter season, since about 278 species of migratory birds were found around this lake. Fishes were found in great amount in this lake since the religious belief doesn’t allow local people to kill fish and even they don’t care about the dead fish of the lake. We found some dead fish on the surface of lake and some skeleton near the lake which was eaten by dogs. Some Buddhists come to worship at the lake and leave some baby fishes too the other species of fishes were Silver carp, Golden carp and common carp, etc. The lake is full of biological elements; presence of Dragonfly on the lake indicates that the quality of water of lake is good. The macrophytes found around the lake are Nymphaea, Alternathera, Persicarea, Myriophyllum, Potamogeton, Trepa, Paspalum, Ceratophyllum, etc. Not only these the lake has a great chance of internal tourism that can refresh the people after a long work and tiredness, the cycling activities can be conducted around the Taudaha on the way to Dakshinkali well which can help to forward the Taudaha lake area to develop well but the negative aspects of those activities should be well analyzed and checked at those period of working process in order to keep the lake in its original state. .

Contribution of CFC in the ozone layer depletion

Origin of Ozone:- The history of Ozone begins from 1840 when the scientist Schonbein named the peculiar smelling gas, ozone meaning “I smell”. Later on, in 1886 Socret proved that ozone is not a miracle but simply an unstable triatomic allotrophic modification of oxygen. It is present in the upper atmosphere somewhat above 20 kms from the earth’s surface which is believed to formed by the action of ultraviolet rays on oxygen. The ultraviolet rays from the sun breaks up some of the oxygen molecule releasing oxygen atoms. These atoms recombine to form a three atom molecule of oxygen called Ozone.The layer of ozone has a thickness of about 24km & shields the earth from harmful u-v radiation of the sun. In the layer, it is being destroyed & formed in almost cyclic order. This cycle is violated when some ocean devastator comes in contact with with ocoean layer. The devastator is no other but our well known chlorine atoms. This devastation of ozone layer by chlorine atoms is actually termed as “Ocean-depletion”. This depletion diminishes the capability of ozone layer to filter the harmful ultraviolet radiations.
What is CFC?:-CFC is simply an abbreviated form of Chloro-fluoro carbon. Actually CFC is a group of synthetic chemicals, which was developed in 1930 by Dr. Thomas Midgey for Du-pont-Generalmotors used for the refrigeration purpose. The toxicity and corrosive nature of ammonia or SO₂ used in refrigeration compelled for a search of new substance. This compulsion broke out as a development of CFC, which was non-toxic & non-corrosive. The non-toxic and inert CFCs marketed by Du-Pont were in the trade name “Freons”. CFC-11 & CFC-12 were used as coolants in refrigerations & air-conditioners, as aerosol propellents. Later on, CFC-13 another synthetic chemical in the same group, was found to be very useful as a solvent in the semi-conductor industry.
Why are CFCs banned?:- The mystery of ozone depletion was revealed by an American scientist Dr. Sherry Rowlands and his research associate, Dr.Mano Marlin, at the university of California. Their findings about the ozone-devastator chlorine atoms was confirmed in 1975. Though these were confirmed the major Chlorine wafting man-made chemicals-CFCs were still away from the eyes of environmentalists since 1985. But,this year the British Antarctic survey made a commission to do the comparative measurements of ozone concentration over Antarctica. The result of the project shocked the each & every conscious human being & leld him to the position to choose the way between use CFCs and destroy himself or ban the CFC and save the whole world. After many discussions the convention was held on Montreal in 1987 which decided to reduce CFC consumption by 50% by 1999 and to ban CFC was that it is a major Chlorine atom producer & the chlorine atom is the major cause for ozone depletion.
This ozone depletion chiefly occurs near the poles in the spring. The prevailing low temperature of the stratosphere makes the ozone more vulnerable to the reaction eith chlorine released mainly from CFC. Due to this reason, even a small amount of chlorine also can cause an immense desruction of ozone layer. In normal course, the nitrous oxide destroys the ozone eater chlorine atoms & prevent the depletion. However, in the sub-zero temperature of the stratosphere above the polar regions, these nitrogen oxides freeze to form ice clouds & can no more save ozone. The accumulation of the Chlorine monoxide goes on increasing on one side and the shrinking of ozone proceeds on the other and ultimately a hole appears on the ozone layer. The major chlorine atoms releasing CFCs were banned knowing the fact that their repeate use can darken the future of human race & can convert the beautiful earth into a dradeful grave.
So, the Ozone-depletion & CFCs are synonymous. The CFCs are the major cause of ozone layer depletion though there are several other chemicals like; Carbon tetrachloride, methyl chloroform, etc. This is the right time to think about our future. Western countries are more conscious about this and are using “CFC-free” materials. This shows that we can run our life comfortably even without CFC then “ Why to create problems ourselves?” So, there is an urge to think about CFC before we use any kind of chemical substances that may be either our deodrant or body. spray or refrigerating medium or any things llike that, or not? Please think it with cool mind once are we going forward or going backward destroying ourselves.