Let's add a debounce function to our react component so that we can limit the number of times that our hook re-renders the component. I refresh this to clear the log. You can see that we're just logging a bunch of events. So this is a single intent, but it logs like way too many events. I'm going to do that again. Swish. We could probably just re-render one time based on that one intent. We would do that with a function called debounce. Now you can get this debounce function from a ton of libraries like lodash or underscore vol underscore. I'm going to copy and paste it in, but this is literally lodash source code. I should probably reference that lodash. Now, when we have debounce like this, it takes a function and a timeout, which defaults to 300 milliseconds. But where do we put it inside of our use effect? I'm going to put it right around our handle resize function. Remember, we don't want to insert any anonymous functions into these use effect set up and tear down functions because they will create a memory leak. So we need to augment our event handler instead. In this case, I can just put debounce around the anonymous function and save. Let's refresh to get a clear log and see what happens. If I go one pixel at a time, we'll see a double rendering. This is fine because React actually does this in development mode. It's super confusing in situations like this, but it does that.  And now we just see two, which is exactly what we want. Let me do it again. Swish to again, to again, using debounce. We've limited the number of times that this component re-renders based on the intent, but we haven't changed the UI. The UI still works. So if I pull this, whether I go slow or fast, it's still going to respond. It just waits a little bit of time. Now, with our debounce function, we can actually provide a time. So we have 300 milliseconds by default. But if we wanted that to be faster, just find our debounce, provide that second option. We could pull this down to one millisecond, which would probably get us pretty close to what we were seeing before. So if I do this, we see a bunch of them. And then if I change to like a thousand milliseconds, like a whole last second, we'll see the UI really delay on this. So I pull this and then the event fires, pull fire. But it's not fire.  Now, I talked about this double rendering thing. Every time we see this event fire, we see two of them fire. I actually want you to look into why that is. I'm going to give you a clue. It's a react feature called strict mode. Do your best to find it and turn it on and off. You should be able to on demand to be able to see just one of these events if you want to or turn it back on and see the double firing. If you want to see how we got to this place, well, you can follow this link tree back to the original assignment. Or if you're watching this whole thing later, you can click here on this other video and see the answer for how to turn strict mode off. I'll see you in the next one. Bye.


Hey, this is Brett and this 2017 Ford F-250 Crew Cab Short Box XLT is stock number 13280Z. I am here at Summit Automotive in Fond du Lac, Wisconsin, your new and used heavy-duty truck headquarters. This 2017 Ford F-250 has the 6.7-liter power stroke diesel engine. It's paired up with the 6-speed automatic transmission. This truck has been fully-safetyed and inspected by our service shop. Has a fresh oil and filter change, all the fluids have been checked and topped off per the state of Wisconsin inspection process, and this truck is 100% ready to go. I'm going to go all the way around in this video, inside, underneath, start it up and take a look under the hood. Oxford White is the color and I shoot all my videos in 4K, so if you have HD capabilities on your computer, tablet, smartphone, or television, I highly recommend turning them on right now because it is your best way to check out the quality, condition options, and of course, cleanliness of the truck before seeing it in person.  The cab and the doors all look really good. I didn't see any dents, I didn't see any dings. On there looks really, really nice. Front fender is in great shape as well, and if you like this video, you can check out my YouTube challenge, it's youtube.com slash summit auto. The bell notifications and you'll get updates on the videos I do each and every day here at Summit Automotive, and if this is not the right truck, you might just find your next truck there. Comes with the painted alloy rims, and it has Cooper Discover 83 tires. These are 35 by 12.5 R18LTs, and they have a really good amount of tread left, I would say probably 75, 85% of the tread left on those tires. The rim and underbody is exceptionally clean on this truck for 2017. I didn't see any corrosion on there. Front fender is in great shape. Headlight lenses are nice and clear, and the front bumper and lower valance are in very nice condition as well. I didn't see any major dents on there, does have toe hooks, and you do get the chrome trimmed grille. The hood is in a very nice condition, didn't see any major dents or dings on there, looks really good. Passengers side front fender, looks really good as well. And the passengers side front rim, no major scuffs or scrapes on there. Now as you go down this side of this 2017 Ford F-250, take note of how clean that body is, how reflective and mirror like that paint is. I take these HD videos so if you are far away, or even if you're close by and you just cannot make the trip down but you're still interested in purchasing the vehicle, you can see the truck, hear the truck, and have confidence in the vehicle that you're looking at before you even get here. So when you do get here, there's absolutely no surprises, and you can make a smart and informed buying decision from wherever you're at, and if this video helps you make that buying decision, let your salesman know that you saw the video that it was helpful and that Brett sent you. Very cleaned on that side, back room is in excellent shape as well, and the back tires have just as much tread as the front tires. Frame and underbody is in great condition too, has all the remaining factory exhaust so it hasn't been altered in any way, and other than being a little dusty under here, really nice shape, almost no corrosion, has some really nice factory chrome step bars. And a passenger side box looks really good, coming around to the back, rear bumpers in great shape, full towing package, which includes the receiver hitch 4 pin and 7 pin wiring, and the tailgate is in excellent condition as well. It comes with a drop in bed liner, that's in really nice shape, and that bed liner goes onto the tailgate. Great shuts nice and solidly, and once again down the driver side looks really good, his back rim is in excellent shape as well, and the cabin doors all look really, really good. Does have the power scope mirrors, they power fold in, power telescope out, I'll show you how that works, they're heated and have directional signals, inside the XLT package gives you the gray cloth interior, 40, 20, 40 split bench seating, no rips or tears on the seats, driver side lumbar comes with factory floor mats, auto headlamps, tilt telescopic steering wheel, power windows, power locks and power mirrors, we'll take a look at those power mirrors in just a second, and the back seats are just as clean as front seats, no rips or tears back here, it does have the latch, child safety system for any child car seats you may have, power sliding rear window with the built-in rear defrost, these headrests do fold down for better visibility if nobody's riding back here, these seats fold up, you get a collapsible storage area back here, that goes down, once the other seats up, but it goes down nice and flat, then that locks with a little handle right there, I might have to put the other one down on the other side, carpeting and floor mats back here are in excellent shape and this truck does have side curtain airbags, child safety locks on the back doors and the bottoms of the doors all look fantastic on this truck, this was the first year of the aluminum body stop, so most of the doors are gonna look pretty good on these trucks, inside we'll check out the miles, the radio and everything that this truck has to offer on the interior, you can see that this one has 60,233 miles, you do get the digital speedometer and compass display and spring cluster is pretty nice and clean, I'll show you those mirrors, they do power fold in like so, I always like showing both sides so you know that both sides are working properly and then they do power telescope out and in and once again both sides and in, has the multifunction steering wheel, cruise controls and information center controls on the left, Bluetooth and audio controls on the right, the six speed automatic transmission with the optional tap shift, this one has the radio right here, AM, FM and Sirius XM radio capabilities, this is also where your backup camera shows up and you can see that is working nicely, you do get your factory exhaust brakes, stability control there as well, your controls for the radio and it does have a CD player, turn the lights on, brighten it up here, does have tinted windows in this truck, turned out four wheel drive, factory brake control, they're your climate controls, you do get a USB jack down there and two 12 volt power points right there, passenger side, floor mat and seat are in excellent condition, no rips or tears on there, looks really good and the headliner is in nice condition as well, you do get map lights up there, I did want to show you the tire and loading information sticker before we started up and take a look under the hood, there is your tire and loading information and then your vinsticker right there, alright let's start it up and take a look under the hood, starts right up and other than telling me my door and hood are open, no check engine lights or anything like that, I would personally like to thank you for checking out the video today and hopefully from this HD video you'll have been able to verify the quality and condition of this truck all the way around inside and out, under the hood we have the 6.7 liter power stroke diesel engine and Jimbe's very clean runs very smooth, once again this truck has been fully safe and inspected by our service shopper the state of Wisconsin inspection process, has a fresh oil and filter change all the fluids have been checked and topped off and this truck is 100% ready to go, shocks are doing a nice job holding that hood up, there is your emissions sticker and I would highly recommend this truck to make quality and condition standpoint and to see more pictures of this truck or one of our other 550 new and used cars, trucks, STVs, minivans, wranglers, halftones, three-quarter tons, one-tons, you name it we got to go to that website right there, summitauto.com, full pictures and descriptions of every single vehicle from two locations all at summitauto.com if you'd like to check out more HD videos you can go to youtube.com slash summitauto, number two like subscribe and share on this video and all the videos that you see there, click the bell notifications and you'll get updates on the videos I do each and every day here at Summit Automotive in fact in a second you will see a link to subscribe to my YouTube channel in the upper left, a link to more F-250 videos that I've done in the upper right, link to this vehicle on our website in the lower left and a link to one of our latest YouTube videos in the lower right, click those check us out and we're super excited to help you with this ultra clean 2017 Ford F-250 Crew Cab Short Box XLT in Oxford White, clear coat thanks again for checking out the video remember to like subscribe and share on the YouTube channel I really appreciate it, thanks again


Congratulations on the 150th anniversary of the International Telecommunication Union. ITU has earned its global reputation for resilience and relevance. I applaud the agency's many contributions as the oldest member in the United Nations system. Telecommunications as well as information and communications technology drive innovation. The digital revolution has transformed our world. We communicate more easily than ever before, but we need to be more than connected. We need to be united. That is why the United Nations is mobilizing the world to forge a bold new agenda for sustainable development. ICTs can help to achieve a goal of a life of dignity for all. New information and communications technology can help boost the economy and protect the environment. This is a milestone year, the 150th anniversary of ITU, the 70th anniversary of the United Nations, and the potential starting year for transforming our world. Let us work together to harness the power of technology for our common future. Thank you.


Okay, hi guys on the open instructor summit Welcome to join us in this session. How are you today? This is Yoon-Tung from Alibaba Cloud I have attended many of the open stack and open structure summit before But this is like the first time the summit is on virtual Thanks for the foundation to make this happen in this very difficult and special time I'm honored to be here with my colleague Tian Liang and Hongjia to present this topic Towards in-clave as a container with in-clave containers and Ocrum We will start with talk about the current status and the challenges of the security with container and then introduce a new open source project in cloud containers and How this project will help address the security of container and Then Hong Liang will talk about the Ocrum and how to use Ocrum in in-clave to achieve in-clave as a container solution Finally, we will have a demo from Tianjia will show the in-clave as a container solution works We are in a cloud cloud computing era as the cloud computing moving fast and more and more key service and High-value data are moving into cloud from on premises to public and to to edge The security of data in the cloud has become a real challenge Security is a top-of-one challenge when deploy containers as well as Ensuring the security of data to have a better security of container There are many open source project in the industry I believe that many of you know Kata container project. It's also an open-stack foundation project Kata container build a security container runtime with a lightweight virtual machine to have a stronger Workload isolation as a secondary of defense it has the speed of container and The security of virtual machine Kata container is a very successful project and it's been used widely by many of our end user Chivisa is another project with another method to improve the isolation of containers By providing each container with its own application kernel Chivisa limit is the attack service of the host and the other containers Chivisa runs a modified binary and integrated with container orchestration ecosystem such as a Docker and the Kubernetes Well, there are many other project over source project We don't need to go through each of them But we get a general idea The security Of content the secure container is all about isolation It assumes that the workload in the secure container is untrusted And then enhance the isolation by either virtual machine or a separate kernel Which will protect other application in other containers especially under multi tennis in the cloud But when it comes to how to protect the sensitive or high value data in the container It's a very different requirement Well, the workload is trusted And Confidential container is to protect that the trusted application cannot be steered and substituted by malicious application and protect high value and sensitive data So what is confidential containers and how it can protect the data in container We know that the that data has a straight status throughout it is like cycle at rest Which data is static? In transit Which data is in transmitting And in use which data is in calculation To protect the security of data at rest or in transit can be relatively easy Encrypt the files or encrypt the entire storage File storage can protect data at rest Data in transit means the data Move is moving from one place to another place through the public or private network User can encrypt files before transmission Or use a security transmission protocol such as HTTPS SSL TRS However Data in the user state has not been protected very well for a very long time until the emergency of confidential computing Confidential computing as the CCC status Is protect data in use by performing computation in a hardware-based trusted execution environment Which we call GE This security and isolated environment prevent and Solarized as access or modification of application and data while in use Therefore increasing the security assurance of sensitive data The security and isolated environment to use to run the trust application is called Encrypt The encrypt of The core function of confidential computing Is to protect the confidentiality Integrity and the security of data in use Now what is the encrypt? Encrypt in general means a territory that is entirely surrounded by the territory of one other state Which means there's no way that the other state can visit an enclave by illegal methods How the enclave works? Let's take an inter-SJX TE for example An application is separated in two parts A security one and a non-security one The application launches the enclave which is placed in a protected memory When the enclave function is called only the code within the enclave can see its data External access are always denied When it returns enclave data stays in the protected memory To build an enclave rely on the trust execution environment in hardware Each platform may have a different solution For example, Intel has SJX on Skylake platform ARM has trust resumed AMD has set TE solution Well, confidential computing Have many use cases Such as blockchain Key management Financial AI Multi-party calculation Data lease Edge computing Take a multi-party calculation for example Different users or vendors share their data with each other in order to Calculation together But they don't Want to disclose their own data to each other Confidential computing can protect the shared data running in the TE And the data is encrypt in memory to ensure that the data will not be leaked and shared by Each other Confidential computing Is going to be a key technology to help customers move their critical workload with sensitive data to the cloud And enclave containers Is able to bring the confidential computing into cloud into container ecosystem And simplify the deployment, deliver and management of trust application Enclave container is an open source project that is initiated by Alibaba cloud and Glove and Intel It implements an enclave OCI runtime Enclave is a Latin word of enclave Enclave is a Latin word of enclave Enclave container has three key components Shimruanyi And Shim On top of that Is an enclave runtime API With that API, the enclave runtime like Occlum, Graphany Can be integrated with Enclave containers Enclave runtime like Occlum is a live OS That the trust application will build on that Recently, with approved by all CITOB Enclave container is now officially an OCI runtime implementation just like RunC and Cutter containers This is the architecture of enclave Enclave containers Enclave container can be integrated with Kubernetes and doc similes Let's take Kubernetes for example Kubernetes will call kubelat kubelat will call the container D And container D will interact with Shimruanyi Shimruanyi is a shame for Enclave OCI runtime It implements Shimruanyi v2 API And works between container D and RunE Besides a typical Shimwork Shimruanyi also conducts Enclave signature and remote attestation Shimruanyi and RunE can compose a basic Enclave container stack for the cloud native ecosystem And Shimruanyi will interact with RunE RunE is an Enclave OCI container runtime Which is responsible for loading and running protected applications inside Enclave The interface between RunE and Enclave runtime is Enclave runtime for API With this API that Enclave runtime like Libos can be Integrate with Enclave containers One typical Enclave runtime implementation is based on Libos Currently, the default Enclave runtime of the RunE is Occlub Occlub is a memory-safe, multi-process library OS for inter-SJAX In addition, you can write your own Enclave runtime with any program language and SDK And as long as it implements Enclave runtime for API Enclave runtime also supports Kubernetes runtime class features Which is for selecting RunE container runtime in Kubernetes and Docker by configuration Enclave container project kick-offed in December last year and open sourced in this mail It is first release way 0.1. In this release, it implements OCI runtime called RunE and support Occlub With co-operation from Intel, it supports Intel as JAX TE solution The project has a monthly release Since then, in October, it achieves a milestone of v0.5 release In this release, it supports key management and Enclave container orchestration by Kubernetes Moving forward, in the next April, it will achieve another milestone It will achieve another milestone with 1.0 In this release, it will have three key features The first one is it will support virtual machine-based TE solution like C, Intel, TDS The second one is it will support Kubernetes cluster signature and attestation And the third one is it will support TE language like Wasserman, as JAX Confidential computing create a step Create a trusted execution running time And Enclave container build a container on top of that To achieve a real Enclave as a container, Occlub will pay a key role in this solution The next Hongliang will give us an introduction of Occlub Thanks, Yingtong Hello, everyone. I'm Hongliang Tian. I will present the next section So like other container run times, Enclave containers relies on OS to run programs One such OS is Occlub, a multi-process Enclave OS especially suited for Intel SJS Thanks to the Enclave, the trusted apps inside the Enclave are strongly isolated from whatever outside the Enclave, including the potentially malicious host OS, for example Linux. As the host OS is entrusted, the apps inside the Enclave cannot and should not use the host OS directly. This is why an Enclave OS like Occlub is needed Occlub provides the much needed system calls to the trusted apps Occlub implements most of the common OS functionalities like virtual memory management, process management, inter-process communication, file systems, network, etc. These functionalities are either implemented completely inside Enclave or partially dedicated to the host OS without harming the security of the Enclave. For example, file IO to the host OS is encrypted to prevent data leakage. Occlub has four major features. The first one is easy to use Occlub enables a beginner to get started with confidential computing by just learning a few simple commands. With Occlub, a user can now port an app into Enclave without modifying its source code. This greatly reduces the development cost of Adobe Enclave technologies The second one is efficient multitasking. Occlub offers lightweight processes that have low startup latency and efficient inter-process communication. The third one is the support of various file systems including encrypted file system, integrity protected file system, in-memory file system, host file system, etc. The fourth one is memory safety. Occlub is the first and still the only Enclave OS that is written in a memory-safe program language like Rust. The memory safety means that a wide range of common security vulnerabilities like buffer overflow is eliminated for free. We believe the memory safety of Occlub is important to Enclave-based apps due to their nature of being security critical. The Occlub product was open sourced in March 2019. A companion research paper was published in March 2020 to report the normal aspect of this product. The product itself is being developed rapidly, releasing a new version each month. Last month, this project has reached an important milestone. We have contributed the project to the Confidential Computing Consortium or CCC, which is a Linux Foundation project and community that is dedicated to Confidential Computing. By contributing the product to CCC, we believe Occlub can benefit more users and gain more momentum to its development. Well, thanks, Hongliang. Now we have a demo from Tianjia. This demo will show us how to achieve Enclave-based container with Enclave and Occlub solution. Hello, everyone. I'm Tianjia Zhang. Let me show a demo for you. This demo shows the use of runtime to run a dog image of a web server. At first, log into a machine with a basic environment. This demo consists of three steps. The first step is to build an Occlub image. First, enter the dog image provided by Occlub project, taking a web server and an example. It will provide a web server on port 8090 and respond to JSON-formatted data upon own requesting PIN. Here is the server code implemented with Golang. Then compile it and generate binary file, build and run. The Occlub image will be built before running. Okay, you can see the image build and run have been successful. The second step is to build the dog image. We output the Occlub image and the raw material for building the dog image. This is the dog file. The container is very simple. Just copy the Occlub image on a basic image and set a corresponding entry point. Execute the dog build to build the dog image. The third step is to run newly built dog image and make port 8090 in dog to the host. Here we run dog in the background. Use the card to send the request. You can see the expected output. Okay, let's complete our web server in SGX. So simple, so amazing. Thanks. Thanks, Tanya, for the great demo. Well, we have the ambition to we have the ambition to bring computation computing into cloud ecosystem and simplify the development, development and management of trust application. But this is not an easy job. From this system architecture, we can see that a cloud native computation computing environment involves the whole system stack. From the bottom T solution of hardware to operating system and visualization. From the resource management of Kubernetes to container runtime like in cloud containers. From the live OS like Occlub to the runtime like Dragonware. The cloud native computation computing interesting interest group in open analysis community hope to include in cloud container Dragonware project working with other open source community and industry to build a cloud native computation computing ecosystem. We are in a cloud native era. We believe that in cloud containers will pay a key will be a key technology as a cloud native moving forward. We are at the beginning of this general and we are welcome to join us to make this mission moving fast and get real. Thank you.


Welcome to Spotlight Advanced. I'm Bruce Gulland. And I'm Liz Wade. Spotlight uses a special English method of broadcasting. It is easier for people to understand, no matter where in the world they live. Imagine the inside of a laboratory. Men and women in white lab coats bend over long tables. One woman is working over a small plastic dish. She takes a small container of liquid and empties it into the dish. Then she squeezes several drops of a different liquid from a long tube. She seals the dish and places it in a container with several more dishes. Six weeks pass. The dishes sit in their container. But inside the dishes, something is happening. Slowly, a red substance starts to grow. By the end of the six weeks, it fills the dish. It looks like a hamburger. But does it taste like one? The woman returns to the laboratory and chooses one dish. She brings it into a kitchen and places the substance on a hot pan. Once it is brown, she puts it between two pieces of bread. Then she takes a big bite. This may seem like something from a futuristic film. But the woman has just taken her first bite of lab-grown or in vitro meat. Many people think this new technology can help solve many problems in the world of meat production. But will people really eat it? Today's spotlight is on in vitro meat. Many people around the world love meat.  Meat is an important part of the world's diet. For some, meals with meat are important to who they are. Many regional foods depend on meat for their uniqueness. But there is also a big problem with meat. Raising animals takes up a lot of space, food and water. And the global population is increasing. As more people come to live on the earth, they will demand more meat. But the earth may not have enough space to keep these animals. Raising livestock animals also has a serious effect on climate change. Some animals like cows, goats and sheep have special stomachs. These stomachs allow them to eat foods that are very hard to digest like grasses and leaves. But digesting these foods produces a lot of methane gas. Methane is a very powerful greenhouse gas. It traps 20 times more heat than carbon dioxide. And the global meat industry is responsible for 30% of the world's methane production. If the world continues to produce meat like this, it could be very bad for the environment. For some people, growing meat in laboratories may be the solution to this problem. Meat grown with this method is usually called cultured meat, lab-grown meat or in vitro meat. To make in vitro meat, all a scientist needs is a few cells from an animal's muscle. They put these cells in a special environment. Then they add nutrients and chemicals called hormones. These chemicals cause the cells to grow. The process does require some things from animals. But a few cells from a cow could grow thousands of pounds of beef. It is much more efficient than raising livestock and it does not produce methane. Liz Specht is the director of science and technology at the Good Food Institute. She spoke to the website Gen. Cultured meat could address all of the problems related to industrial meat production. It addresses environmental impacts and concerns about treating animals well. It stops the risks of getting diseases from animals. It can do all this while making sure there is a production system to meet the growth in demand for animal protein. For people like Specht, in vitro meat could solve many of our problems. But the technology for in vitro meat is still very new and it is still very expensive. Mark Post is a Dutch scientist. He was the first person to make a lab-grown hamburger in 2013. It was made from cow cells. The hamburger was very expensive to make. It cost $325,000 and it took three months to grow. Today the process is much faster. Good Meats is a company that has started growing in vitro chicken. Their chicken only takes two weeks to produce. But a meal of this chicken will cost about $17. The process also may not be as environmentally friendly as people thought. Growing in vitro meat uses a lot of energy. Some of this energy will come from burning fossil fuels. This releases carbon dioxide into the atmosphere. Carbon dioxide traps heat in the atmosphere and it lasts in the atmosphere longer than methane. So many people say it is worse for the planet in the long term. Growing in vitro meat may also cause a lot of waste. This is because cell cultures must be sterile. They must be free of any bacteria. Otherwise, other things will grow and ruin the meat. These sterile containers also create a lot of plastic waste. And there is already a problem of too much plastic waste in the environment. But the biggest question about in vitro meat might be, will people eat it? Many people do not trust food grown in a lab. In vitro meat may seem unnatural. Or people might fear that it will somehow affect their bodies in a bad way. And in vitro meat also does not taste like meat from animals. It does not have fat, only muscle. Fat must be added later and the taste is still not quite the same. Still, in vitro meat is coming. Today it is available in very few places. But dozens of companies are working on their meat growing methods. Companies have invested billions of dollars in this research. And many people believe that it is the protein of the future. Josh Tetrick is the CEO of Eat Just, which grows in vitro chicken. He told the website CNET, I want tens of thousands of restaurants to have cultured meat on their menu. Then at some point I want them to ask their chefs, why do we have conventional chicken on the menu too? Would you eat in vitro meat? Why or why not? You can leave a comment on our website at www.spotlightenglish.com You can also find us on YouTube, Facebook, Instagram and Twitter. Visit our website to download our free official app for Android and Apple devices. We hope you can join us again for the next Spotlight Program. Goodbye.


Hello everyone, so in this session I will be discussing about you know adults nutrition, pre pregnancy nutrition, pregnant mothers nutrition, lactation nutrition extremely important as part of our first 1000 days you know and first 1000 days not necessarily start from conception actually you know and I would like to add many more days than first 1000 days and you know it is a total life cycle right I mean you want your girl children of course boy children too but girl children to grow well, to have a good height you know to have good nutrition during adolescent phase so that they can have a and then good pre pregnancy weight and nutrition you know. So, it is a whole cycle and I think it is important that I touch base upon adolescent nutrition as well as your you know your pre pregnancy nutrition because you know that is the foundation right because what happens when the conception takes place first 3 to 4 weeks so even 6 weeks mothers they do not even know that they are pregnant right. So, all the nutrition that you know features is getting is mainly coming from mothers storage and you know whatever food that she is eating. So, I think it is we do not need to wait till she becomes pregnant and then start telling her what food to eat ok. I think it is important you know you start at any time any phase that you see that person ok and primarily for women because you know obviously you know they carry this pregnancy for 9 months and then she is going to breastfeed and you know so for her health is extremely important not that I undermine you know a gentleman's health but I think to have a healthy you know tall and intelligent population we will have to take care of our women ok. So, let us start with adolescent nutrition of course we have prepared amazing recipes for adolescent we have also shown like how adolescent grow and you know what all things are required for the growth. Main thing I want to say that adolescent is the second phase in humans life after first say one year or so that they grow very fast ok. So, even if you have supposed miss that age of intensive growth and you know if child has missed good nutrition during that phase you know this is a second phase where we can basically you know kind of stimulate child's growth and she can hopefully overcome those you know side effects of poor nutrition during first few months of life or first few years of life you know. So, again protein protein protein you know I am very kind of strict with protein intake do recommend adolescents you know if they are vegetarian to eat lot more legumes and pulses and dals good quality protein is important. So, dahi you know buttermilk is good paneer if they can have access to you know koa like lot of the tribal areas I do see koa koa is that you know coming from milk you know. So, that is important do tell them to have lot more nuts and seeds.  So, please explain to mother to not give those junk food and even adolescent. So, if you look at a lot of this adolescent data we do not have very good results on those adolescent through CNNS we have now all this data you know and lot of this young girls and boys they are not eating you know kind of protein rich food they are not eating animal based food eggs consumption is very low you know milk consumption is higher in boys than girls girls should be drinking more milk actually you know also not much fruits and vegetables. So, please recommend you know children adolescent to have a healthy food now there is one more data that we were evaluating you know when we were kind of presenting CNNS data to Gujarat government is you know 20 percent of children teenage boys and girls 20 percent of them are pre-diabetic okay and that is a huge number.  So, please remember your complimentary food that I took session in my last couple of weeks you know start those kind of food no jaggery no sugar you know avoid a lot of this seed oil avoid fried food in children's diet you know and that will kind of create the foundation of good health okay. So, do that and adolescent as I said focus on protein focus on iron rich food non-veg food is of course much better iron absorption because of heme iron that it has you know and also focus on other nutrients which are like so for example vitamin B12 now we do see lot of B12 deficiency in adolescents also in CNNS data. So, do talk about you know taking at least dairy in the diet you know the dairy will increase B12 other food which are high in B12 is all your non-veg food. So, do tell children adolescents to kind of adopt a healthy lifestyle with that healthy lifestyle of course that comes the exercise and you know other things which will kind of make them much more confident of who they are you know but food is food is the main thing okay. So, here I will be basically sharing our recipe tutorials vegetarian recipes for adolescent and non-veg recipes for adolescent okay and I am also adding pre-pregnancy nutrition of course many of our mothers they become pregnant early on. So, you know this pre-pregnancy nutrition should be seen you know starting from 16, 17, 18 years of age because you know if you actually look at real numbers you know we have many young adolescents like you know adolescents at 17, 18 years old giving birth to babies. So, the pre-pregnancy nutrition is really important we have focused on basically folate okay folate comes from real food B12 your choline, choline is important for a baby's brain for baby's neural tube development. We already know about folate or folic acid but we do not know about B12 and choline also as important in development of neural tube okay and another thing which is important is your protein I recommend is zinc is another nutrient omega 3 is another very important nutrient for pre-pregnancy and pregnancy nutrition. So, pre-pregnancy nutrition is pretty much like a pregnancy nutrition you know you're just preparing your your body to to conceive and then to to get that nutrition going to your to your fetus okay. So, you know we have not repeated that tutorial for pregnant mothers it's basically both pre-pregnancy and pregnancy nutrition is pretty much the same okay. So, thank you so much and enjoy yourself. Welcome to the spoken tutorial on vegetarian recipes for adolescents. In this tutorial we will learn what is adolescence, importance of nutrition during adolescence and how to prepare vegetarian recipes for adolescents such as soybean cutlet, sorghum and tomato chila, peanut curry, pearl millet and sorghum vegetable kichiri and stuffed paratha with sesame seed chutney. First, let us understand what is the period of adolescence. Adolescence is the period of transition from childhood to adulthood. 10 to 19 year old individuals are considered as adolescents. During this period there are physical, sexual, mental and social developmental changes. Now, let us look at the reasons for increased nutritional requirement during adolescence. First, there is a rapid increase in physical growth such as height and weight. Second, for providing nutritional support to the body during illness and pregnancy. During this period, adolescents may also go through emotional changes such as stress, anxiety and mood changes. Also, during adolescence there are social developmental changes. For example, there are changes in their lifestyle and food habits. Their food choices may be affected by what their friends like or dislike. Therefore, good nutrition is important to support these developmental changes. An adolescent female requires 2000 to 2400 calories and 40 to 55 grams of protein per day. Let us look at some healthy vegetarian recipes for adolescents. Before we begin, note that in all the recipes being explained in this tutorial, 1 cup is equal to 250 milliliters. Our first recipe is soybean cutlet. For preparing this you will need 1 fourth cup soybean, 1 fourth cup split Bengal gram, half beetroot, 1 fourth cup boiled peas, 2 tablespoons peanut powder, 1 teaspoon gram flour, 1 teaspoon coriander powder, 1 half teaspoon red chilli powder, 1 half teaspoon dry mango powder, salt to taste, 1 teaspoon drumstick leaves powder, 2 teaspoons sesame seeds, 1 teaspoon oil. To begin, we will first sprout the soybeans. Soak the soybeans in water overnight. Drain the water and keep them on a strainer to remove excess water. Keep the soybeans in a cool and dry place away from direct heat. Every day, wash and drain the soybeans 2 to 3 times until sprouts appear. This will avoid spoilage of soybeans. It may take around 3 to 4 days for soybeans to sprout. Now, soak the split Bengal gram overnight. Strain it the next day in a strainer. In a pressure cooker, cook split Bengal gram and sprouted soybeans together. Use 1 cup of water and cook until one whistle. After cooling, blend soybeans and split Bengal gram to make a thick paste. Now, to make the drumstick leaves powder, roast the drumstick leaves on medium heat. Let it cool and make a powder of it using a mixer or a grinder. To prepare the cutlet mixture, in a bowl, take grounded soybeans and split Bengal gram. Add grated beetroot and boiled peas. Now, add peanut powder, gram flour and drumstick leaves powder. Add rest of the spices and mix it well. Then, make small round cutlets of it. Coat the cutlets evenly with sesame seeds on all sides. Now, heat the oil in a pan and cook the cutlets from both the sides. Soybean cutlet is ready. This recipe is rich in protein, calcium, iron, magnesium, omega-3 fatty acid. Let us move on to our next recipe which is sorghum and tomato chila. For this recipe, you will require half cup routed sorghum, 2 tablespoon gram flour, 1 teaspoon drumstick leaves powder, 1 tomato and half onion, 1 tablespoon curd, half teaspoon red chilli powder, half teaspoon coriander powder, half teaspoon turmeric powder, salt as per taste, 1 teaspoon oil. Please note that the procedure to make leaf powder has been explained earlier in the same tutorial. First, we will prepare the sorghum powder using sprouted sorghum. Dry the sprouted sorghum in sunlight for a day or two. Now, roast them on a low flame till it completely dries off. Next, make a powder of it using a stone grinder or a mixer. Now, let us begin with the recipe. Take sorghum powder and gram flour in a bowl. Add rest of the ingredients and spices. Mix well and add water gradually. The batter should be thick pouring consistency. Heat a pan and grease it with oil. Pour a spoonful of batter on the pan and spread it in circular motion. Cook the chila on medium heat on both sides. Sorghum chila is ready. Sorghum is a good source of protein, magnesium, zinc and fiber. If sorghum powder is not available, you can use finger millet powder or pearl millet powder or amaranth powder. Chila can be eaten with gooseberry chutney, coconut chutney, lemon pickle, tomato chutney or curd. Gooseberries, lemons, tomatoes, guava, oranges are good sources of vitamin C. Try to have food rich in vitamin C with your meals. This will enhance iron absorption in the body. Iron requirements are higher in adolescent females as compared to males due to menstrual blood loss. Let us move on to our next recipe which is peanut curry. To prepare this recipe you will need half cup peanuts, half cup ridge gourd, one medium sized onion, one small tomato, four to five pieces coconut, half teaspoon ginger garlic paste, one four teaspoon red chilli powder, one four teaspoon coriander powder, one four teaspoon turmeric powder, half teaspoon cumin seeds, salt as per taste, one teaspoon oil. Procedure, first soak the peanuts in water overnight. Now, pressure cook them in one cup of water for two whistles. Meanwhile, grind the onion, tomato and coconut to make a thick paste. Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste. Now add the grounded paste to it. Add pieces of ridge gourd and rest of the spices. Saute it for two minutes. Add the boiled peanuts in the cooking pot. Now, add half cup of water to make the gravy and cook on low flame for five minutes. Peanut curry is ready. In case peanuts are not available, you can also use white chickpeas, whole Bengal gram, kidney beans, cashew nuts. And if ridge gourd is not available, then you may use pumpkin, snake gourd, brinjal or capsicum. Peanuts contain good quality fats. They are also excellent sources of proteins, magnesium, zinc and antioxidants. Nuts and legumes also contain folate. A adequate amount of folate during adolescence will help to prevent birth defects during pregnancy. Next, we will learn the recipe for pearl millet and sorghum vegetable kichidi. To prepare this recipe, you can use a combination of amaranth or codo millet or finger millet or foxtail millet. Ingredients required for this recipe are one-third cup pearl millet, one-third cup sorghum, one-third cup green gram, one tablespoon peanuts, half cup of mixed vegetables such as carrots, French beans, peas, half medium-sized onion, half teaspoon cumin seeds, one teaspoon curry leaves powder, one-four teaspoon red chilli powder, one-four teaspoon turmeric powder, salt to taste, one teaspoon oil or ghee. Please note that the procedure for leaves powder has been explained earlier in the same tutorial. Procedure. First soak the pearl millet and sorghum in water overnight. Strain it the next morning and keep it aside. Heat oil or ghee in a pressure cooker. To it add cumin seeds and sliced onion. Add the vegetables, spices, salt and mix well. Saute it for two minutes. Add pearl millet, sorghum and green gram in the cooker. Now add two cups of water and cover the pressure cooker. Cook on high flame until three whistles. Then cook for 15 minutes on low flame. Pearl millet and sorghum vegetable kichiri is ready. This recipe is rich in protein, iron, calcium, magnesium and zinc. Now we come to our last recipe which is stuffed paratha with sesame seed chutney. To prepare this recipe you will require one cup whole wheat flour, half cup Bengal gram, half medium-sized onion, half teaspoon carom seeds, one teaspoon flax seeds powder, half teaspoon dry mango powder, half teaspoon coriander powder, one-four teaspoon red chilli powder, one lemon, salt to taste, two teaspoon oil or two teaspoon ghee. First we will see how to make roasted Bengal gram powder. Heat a pan and roast Bengal gram for two to three minutes. Stir it continuously to avoid burning. Once it is roasted keep it aside for cooling. Now grind the roasted Bengal gram into fine powder. Now to prepare the filling, first mix the roasted Bengal gram powder and chopped onions. Now add red chilli powder, dry mango powder, coriander powder, salt and mix well. Add some lime juice and water to bind the filling. Let us see how to prepare the paratha. Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt. Add required amount of water and prepare a soft dough. Now divide the dough into balls. Roll out to make parathas and fill a portion of filling in the center. Unfold the filling properly and make flat balls. Now roll it again to make a paratha. Heat pan and cook the paratha from both sides. Stuffed paratha is ready. For the filling, if roasted Bengal gram is not available, you can use boiled split Bengal gram or sprouted boiled green gram. The paratha can be served with sesame seed chutney. For preparing sesame seed chutney you will need one fourth cup sesame seeds, one tablespoon split Bengal gram, four to five pieces of fresh coconut, three to five pieces of tamarind, one dried red chilli, two to three garlic pods, one teaspoon cumin seeds, salt to taste, one teaspoon oil. Procedure, heat oil in a pan. Roast the sesame seeds, Bengal gram, garlic, coconut, red chilli and cumin seeds. Roast it for two minutes. After removing it from flame, add salt and tamarind. Grind all the ingredients. Add half cup of water to make a smooth paste. Sesame seed chutney is ready. This recipe is rich in protein, calcium, magnesium, zinc and folate. These nutrients will help in muscle and skeletal development. It is important to get adequate amount of calcium through diet from an early age. Deficiency of calcium can lead to osteoporosis in females in later stages. All of the recipes in this tutorial are rich in nutrients which are required for adequate growth during adolescence. This brings us to the end of this tutorial. Thanks for joining. Welcome to the spoken tutorial on non-vegetarian recipes for adolescence. In this tutorial we will learn about what is adolescence, nutritional requirements during adolescence, preparation of non-vegetarian recipes such as x-pinach purji, mutton-like soup, mutton liver and lungs curry, minced chicken with dill leaves and fish curry. Let us first understand what is adolescence. Adolescence is the transition from childhood to adulthood. 10 to 19 year old individuals are considered as adolescence. During this period, the requirements of energy and proteins are high. Why? Because during this period there are physical, sexual, mental and social developmental changes. An adolescent female requires 2000 to 2400 calories and 40 to 55 grams of protein per day. Adequate amount of other micronutrients are also essential such as iron, calcium, magnesium, zinc, folate and vitamin B12. Importance of nutrition during adolescence has been explained in another tutorial of the same series. After learning all that is important during adolescence, we will start with the preparation of recipes. First recipe is x-pinach purji. You will need one egg, half cup spinach, one small-sized onion, one green chilli, half teaspoon ginger-garlic paste, half teaspoon turmeric, salt to taste, two teaspoon oil or butter. Procedure- heat oil or butter in a pan. Add ginger-garlic paste, green chilli and chopped onions. Saute the onions for two minutes. Now add turmeric powder and the chopped spinach. Crack the egg into the pan. Mix all the ingredients well. Now let the egg cook for two minutes on medium flame. X-pinach purji is ready to be served. Next is mutton leg soup. You will need 200 grams or one whole mutton leg, half medium-sized onion, half teaspoon ginger-garlic paste, half teaspoon mixed whole spices, one teaspoon turmeric powder, salt to taste, one teaspoon Bengal gram flour. Wash and clean the mutton leg pieces thoroughly. Apply half teaspoon turmeric powder on the mutton leg pieces. Keep it aside for 15 to 20 minutes and wash it again. This will remove any smell from the leg pieces. In a pressure cooker, put the mutton leg pieces and chopped onions. Add whole spices, ginger-garlic paste, turmeric powder and salt. Add one cup of water and cover the pressure cooker. Cook it on high flame until one whistle. Then lower the flame and cook for 15 to 20 minutes. Allow the pressure from the cooker to release by itself and only then open it. Simultaneously, while leg pieces are being cooked in the cooker, mix Bengal gram flour with two tablespoon water to make a thin paste. Add the paste to the soup and stir it well. Bring the soup to boil and keep it on slow flame for 2 minutes. Mutton leg soup is ready. Next recipe is mutton liver and lungs curry. You will require 100 gram mutton liver and lungs, one medium-sized onion, one medium-sized tomato, one teaspoon ginger-garlic paste, one tablespoon curd, one 4 teaspoon turmeric powder, one teaspoon garam masala powder, salt to taste, two teaspoon oil or ghee. Wash the mutton lungs and liver in water thoroughly. Heat oil in a pressure cooker. Add chopped onion and saute till it becomes light golden in color. Then add chopped tomatoes and ginger-garlic paste and saute it. Now add the lungs and liver to it. Add the spices, curd and mix well. Saute it for 5 minutes. Add one cup of water and cover the pressure cooker. Cook it on medium flame for 15 minutes. Mutton liver and lung curry is ready and can be served with pearl millet roti or sorghum roti. If mutton lungs and liver is not available, you can also use chicken liver and chicken heart. The fourth recipe is minced chicken with dill leaves. Take 100 gram minced chicken, one cup dill leaves, half medium-sized onion, half medium-sized tomato, one teaspoon ginger-garlic paste, half teaspoon red chili powder, half teaspoon turmeric powder, one teaspoon garam masala powder, one 4 teaspoon coriander powder, salt to taste, one teaspoon oil or ghee. Heat oil in a cooking pot. Add onions and ginger-garlic paste. Now saute till onions turn light golden. Add tomatoes, red chili powder, turmeric powder and coriander powder. Mix well and add some salt. Next, add minced chicken and saute for 4-5 minutes. Pour half cup water and cover the pot. Cook on low flame for 5 minutes. Add chopped fresh dill leaves. Mix well and cook it on medium flame for 5 minutes. Minced chicken with dill leaves is ready. The last recipe is fish curry. Take 100 gram or 2 pieces of Rohu, one small onion, one small tomato, one tablespoon peanuts, three to four pieces of coconut, one teaspoon cumin seeds, half teaspoon coriander powder, half teaspoon red chili powder, one 4 teaspoon turmeric powder, salt to taste, two teaspoon oil or ghee. Note that this recipe can be prepared with any locally available fish of your area. Procedure. Roast the peanuts on a pan on medium flame. Stir them continuously to avoid burning. Then keep them aside to cool. Rub the peanuts between your palms to remove the outer cover. Grind onion, tomato, peanuts, cumin seeds and coconut into a paste. Heat oil in a cooking pot and add the paste. Add red chili powder, turmeric powder, coriander powder and salt. Saute it for 2 to 3 minutes. Now add the fish pieces and one cup of water. Bring it to a boil. Cover the vessel and cook it on a low flame for 5 minutes. You can add chopped coriander leaves on top for garnishing. Fish curry is ready. All of these recipes are good source of nutrients such as protein, fat, iron, vitamin B12, zinc, magnesium and folate. Let us look at the health benefits of these recipes. Firstly, chicken, fish, eggs, mutton are all excellent sources of complete protein. Secondly, iron present in non-vegetarian food is easily absorbed. Iron requirements are higher in female adolescents because of menstrual blood loss. Low iron levels can cause fatigue, pale skin and increased risk of infections. Iron is required for growth in lean muscle mass and blood cell volume. Third, fish like mackerel, salmon, tuna, cod, herring and sardines are good sources of omega 3 fatty acids. Omega 3 fatty acids is needed for brain and visual development. Interestingly, only non-vegetarian food, milk and milk products contain vitamin B12. Vitamin B12 is required for red blood cell formation, energy production and neurological functioning. It also helps in healthy development of fetus during pregnancy. Also, meat and eggs are good sources of zinc. Zinc is essential during adolescence for growth, cognition and sexual maturation. Therefore, it is of utmost importance to have a well-balanced meal. A combination of different non-vegetarian and vegetarian food should be included in our diet. This brings us to the end of the tutorial. Thank you for watching. Welcome to the spoken tutorial on pre-pregnancy nutrition. In this tutorial, we will learn about nutritional requirements during reproductive age and pre-pregnancy period. Let us first begin with protein. Protein is required for growth and maintenance of muscle tissue. It aids in cell repair and bone development as well as for joints. It helps in improving immunity and maintaining a healthy liver and also provides energy. Protein forms chemicals which helps in digestion, breakdown of toxins in the body, maintaining blood sugar and carrying signal to and from the brain. Deficiency of protein leads to diminished growth of fetus for its age, poor height, memory and motor skills in the baby along with high risk of infection. In adults, it leads to wrinkling of skin, hair fall, tiredness and weakness, frequent infections and muscle loss. Another protein called keratin is an important part of hair, nails and skin. Interestingly, the protein is made up of different substances called amino acids. There are in total 22 amino acids out of which 9 amino acids have to be taken from the diet. Let us now look at the two types of protein which are the complete protein and the incomplete protein. All 9 amino acids mentioned earlier are present in animal proteins, that is why animal proteins are called as complete proteins. On the other hand, in plant-based proteins, some of these 9 necessary amino acids are in lesser amounts. For example, cereals are low in lysine while pulses are low in methionine. It is therefore important to consume different plant proteins together in combinations. For example, grains and pulses should be consumed in a combination as they both will provide enough quantities of necessary amino acids. Now we will learn about another important nutrient, fat. Good fats from food are important for good health. There are some fats that cannot be produced by the body like omega-3 fatty acids. Hence, they should be taken from the diet. These fats maintain heart health, reduce inflammation in the body and can help to improve the chances of getting pregnant. They also reduce the risk of premature birth of the baby and increase intelligence in the baby. After learning about protein and fat, we will now learn about vitamin A. Vitamin A helps to maintain healthy eyes. It regulates cell growth, increases the chances of pregnancy and improves immunity during pre-pregnancy period. Like vitamin A, the entire vitamin B complex plays a crucial role in strength and health of women in all the stages of life. Among all the B vitamins, we will first look at vitamin B6 pyridoxin. Vitamin B6 pyridoxin is required for functioning of the nervous system, thereby improving the brain development. Also, it may provide relief from pregnancy related nausea. Yet another nutrient is vitamin B12, which along with folate and choline helps to prevent anemia and neural tube defects. Neural tube defects are birth defects that affect the spine and central nervous system of the baby, which are formed during the first month of pregnancy. Note that a neural tube is a part of the fetus that develops into the brain and spinal cord. Hence, it is important to have enough folate, vitamin B12 and choline in the body before getting pregnant. Deficiency of vitamin B12 also leads to anemia, infertility and miscarriage. Now we will learn about another important nutrient folate. Folate, which is also known as vitamin B9, helps the body to make healthy new cells. These cells carry oxygen from lungs to all parts of the body. Deficiency of folate in pregnant mothers leads to anemia and defects of the brain and spine called neural tube defects. Note that neural tube defects has been explained earlier in the same tutorial. We will now learn about the role of iron. Iron is required for formation of hemoglobin in the blood and for fetal growth. Low levels of hemoglobin in pregnancy can lead to high blood pressure during pregnancy, preterm delivery, low birth weight baby and miscarriages. Apart from this, hemoglobin helps to transport oxygen to other tissues and cells. Low levels of hemoglobin or iron leads to anemia. Moreover, iron may be low in women due to monthly menstruation, worm infestation, diet low in iron and poor absorption due to phytic acid and oxalates in the food. In order to decrease phytic acid and oxalates and to increase absorption of nutrients, use pre-cooking methods like soaking, sprouting, roasting and fermentation. Signs of iron deficiency anemia are tiredness and lack of energy, breathlessness, increase in heart rate and pale skin. Remember with iron always consume vitamin C rich foods as it will help in iron absorption. Vitamin C also enhances immunity and thus reduces infections. Next we will learn the importance of calcium and vitamin D. It is suggested to consume calcium as it helps in development of bones. The fetus requires calcium for bone and teeth development. Low levels of calcium can cause weak bones. However, remember that vitamin D is required to absorb calcium in the body. The best way to obtain vitamin D is exposure to sunlight between 11 a.m. to 3 p.m. for 15 to 20 minutes. Next we will learn about choline. Choline is important for brain development of the baby as it enhances memory and attention span. Deficiency of choline leads to fatty liver in adults, miscarriages and neural tube defects in fetus which are mentioned earlier in this tutorial. Let's move ahead and learn the importance of zinc. Zinc is important for immunity and cell growth. It helps in making genetic material and protein in the body. It helps in healing of bones. Also, it contributes to ovulation and fertility in women and it is important for growth of the fetus. Note that lack of dietary zinc can affect the sense of taste and smell, delay the growth of placenta which is a chord that transports nutrients from mother to the fetus. Lack of zinc also affects the growth of embryo and results in low birth weight baby. Another significant nutrient that we will look at is iodine. Iodine is required by the body to maintain normal levels of thyroid hormone which are produced by the thyroid gland. Deficiency of iodine in mother leads to increased risk of miscarriage and stillbirth of the baby. It can also lead to birth deformities, low birth weight, stunted growth and mental retardation in the baby. Magnesium is another nutrient which helps to calm the nervous system. It prevents cramps and migraine headaches by relaxing the blood vessel in the brain. It also maintains healthy blood pressure and rhythm of the heart. It helps in production of genetic material and enhances bone development. Apart from a healthy nutrition for a healthy pregnancy, it is important to avoid alcohol as it can lead to miscarriage or weak embryo. Other things to be avoided are tobacco, cigarettes, drugs, self-medication, excessive use of sugar, tea and coffee, junk food and sweeten beverages. As these substances can affect reproductive health and have adverse effects on pregnancy, note that it is also important to manage weight before becoming pregnant. Underweight women give birth to small babies or pre-term babies which are born during seven to eight months of pregnancy. Such babies are at highest risk of premature deaths. However, on the other hand, women with increased weight have high risk of gestational diabetes and blood pressure. Also, it can lead to neonatal complications. Therefore, women should consult a healthcare provider to maintain a healthy weight before getting pregnant. Along with this, it is very important to consume a healthy, well-balanced diet containing vegetarian and or non-vegetarian foods. Remember that all non-veg foods are rich in protein, omega-3 fatty acids, vitamin B12, vitamin B9, zinc, iron, calcium, choline and vitamin D. Along with animal-derived food, plant-derived foods, pulses, millets, cereals, nuts and seeds will help information of immune system, muscles, bones, liver, hair, skin, eyes and brain. Apart from these, dairy products will also aid information of bones and teeth of the baby. Alternately, leafy vegetables and seeds are also rich in calcium and help information of bones and teeth of the baby. Like leafy vegetables, fruits are also rich in vitamin C and they help in improving immunity, absorption of iron and prevent infections. For fertility of the women and growth of the baby, beans, nuts and seeds should be consumed along with other non-veg foods. Various non-veg food and animal-derived foods like fish, dairy, eggs, help to maintain normal thyroid hormone, improve growth and prevent physical defects. Nuts and seeds are rich in magnesium and are essential for functioning of nervous system and prevention of leg cramps. This brings us to the end of this tutorial. Thank you for joining.


Hello, everyone. Welcome to this opening for our webinar. We are having a discussion with Sardinia Systems today and Kenneth Tan is with us. My name is Thierry Carras. I am the VP of Engineering for the Open Infrastructure Foundation. And I'll let Ken introduce himself and Sardinia Systems. Thierry, thanks a lot for having us today. Much appreciated. My name is Kenneth Tan. I'm the Executive Director at Sardinia Systems. So for those of you in the audience who may not be aware of us, Sardinia Systems is a cloud platform for a company. We were founded back in 2014. Our product, FishOS, built on OpenStack, Kubernetes and Cef, to enable enterprise to essentially turn bare metal servers into flexible cloud platforms that can be very easily consumed by developers and application operators. So with FishOS, the enterprise operator can very rapidly and very easily deploy a cloud platform that comes pre-integrated with automation to drive scalable and highly efficient operations as well as upgrading system in a reliable zero downtime manner. Well, so I've been involved with OpenStack since the creation of the project in 2010. Prior to that, I was working at Canonical on Ubuntu Server. The key behind Open Infrastructure, my main focus on Open Infrastructure is about making sure Open Source is used as a means to spread innovation globally. And today, if you look at the landscape for Open Source, everyone is open those days. And so what do we actually mean by Open Infrastructure? Open Infrastructure for me is Open Source solutions for providing infrastructure. So when you look at the modern application stack, you have basically two separate roles emerging. You have the application DevOps on one side who develops and deploys their application. And you have the infrastructure provider on the other side who maintains a programmable infrastructure for those application developers and deployers to deploy on. And that infrastructure provider can work for a public cloud company and sell infrastructure as a service or they can be in-house in charge of maintaining that infrastructure for the internal company needs. So Open Infrastructure is all about giving Open Source solutions to those infrastructure providers, whether they want it for private infrastructure or for building public infrastructure services. And eight years ago, we formed the OpenStack Foundation. And at that point, Open Infrastructure was not really even a concept. But today with the success of OpenStack, the ecosystem that formed around OpenStack, Open Infrastructure is very real. And we see projects like OpenStack or Kata containers or CEP or Kubernetes even evolve in that global Open Infrastructure space. And that's the reason why we formed the Open Infrastructure Foundation as a replacement for the OpenStack Foundation to better align with this Open Infrastructure movement. And in Sardinia Systems has been a corporate sponsor of the OpenStack Foundation for a very long time now. And naturally you signed up as a founding silver member of that new foundation. So it's great to see that Sardinia Systems is very involved in our community and participating in our global Open Infrastructure Summit, but also in all the local Open Infrastructure days that we've been running in Europe and around the world. Indeed. So Europe is very much the focus for Sardinia Systems. We are a European company started in Europe and most of our activities today are also very much in Europe. Though today we also have customer sites elsewhere in the world, an HPEC in Africa and North America. In one of the recent webinars that we had involving a customer, it was about how do we build large scale infrastructure. In discussions, it is certainly without doubt now that the most established, most mature solution for managing infrastructure as service is on OpenStack. Using OpenStack to help address some of the key infrastructure challenges that enterprises face. And these covers the areas such as reliability, complexity, system efficiency, scalability, or rather the limited scalability of the other solutions and problems of low performance. So what we are aiming to do with Fisher West is to take the full distribution of OpenStack, productize it. And by productizing it, what we mean is that we round it up with a full set of operations tools, deployment tools, as well as upgrade tools. So the overarching objective is to simplify cloud infrastructure deployment, operation and upgrade, so as to drive flexible, scalable and efficient clouds that ultimately improves the utilization, lowers cost and increases reliability for the users. And so now if we were to break the life cycle into three key parts, the deploy phase, operate and upgrade phases. Now in the deploy phase, operators are most interested in getting to a production ready system easily, quickly. It is not in the organization's interest to be spending multiple months, multiple quarters, to get to the point where users can use the system. And with Fisher West, our target is to take the bare metal servers into production within an afternoon. This is what we regularly see now. And once the system is up and running, we are entering the operate phase. And as a production system, this should be the largest part of the three phases of life cycle. So here the operator would benefit from having all the key infrastructure operations tools being pre-integrated. It works out of the box, ready for production out of the box, not having to again spend multiple months, multiple quarters to productize the system within the organization. And now six months later, there's a new release of OpenStack. Users love this, the rapid innovation, the new functionalities, new capabilities. They are simply unmatched and they're fantastic. But for operators, these are often seen as additional challenges. So with Fisher West Upgrader, we answer these challenges very simply. We provide a zero downtime upgrade solution. I recall that we were the first to introduce zero downtime upgrade for OpenStack. It was during the Metaca upgrade cycle and we've consistently been providing zero downtime upgrade to our customers since then. And it's really great to see companies taking the open source code and turning it into a production-ready stack. The way I've been mentioning earlier that with the rename of to the new name Open Infrastructure Foundation, we are moving to support open infrastructure beyond OpenStack. But OpenStack is still at the very core of our efforts. And it's true that today it's well established. It's no longer like exciting, it's very stable. It's a very proven platform for delivering infrastructure as a service. And in 2021, it's still one of the three most active open source projects in the world in terms of number of changes merged. So there's a lot of activity, a lot of changes. And like you said, release every six months to account for that and push those new features and support for more hardware into the stack. It handles today more than 15 million CPU cores of computing power in production. So it has seen a lot of adoption, especially in the telecom industry worldwide, but also research or public clouds in Europe. Today we're seeing it used across every industry verticals. And in terms of the technical position, it sits above hardware and turns it into programmable infrastructure, which then cloud-aware applications and orchestrators like Kubernetes can leverage. But you're right in saying that it's a very powerful software stack, but at the same time it's also very complex. And so being able to productize this software into something that is easily operable is really key. And I'm actually interested in learning why your customers choose OpenStack for infrastructure as a service. Ken? So over the past 10 years, we've seen a number of different contenders in the infrastructure as service space. Some of them open source, some of them are not, and some of them try to be open source, but why could debate? But what we have seen is that OpenStack is today the most popular for building infrastructure as a service. It's provided flexibility that is simply unmatched. The code velocity in OpenStack is just unmatched. There isn't an alternative that is bringing innovation as quickly, as rapidly as OpenStack. And it allows the operators, like you said, to take bare metal into consumable cloud. And this allows the end-users to benefit from faster, easier, more flexible workloads. And ultimately for the organization, it's better cost efficiency. Yeah, the cost efficiency. The cost efficiency is really like the key driver today for more OpenStack adoption. And so I'm glad that you mentioned it. And organizations are not building toys. And there was a phase of experimentation, I would say at the start, but now it's really a rational business decision to adopt those frameworks because it makes economic sense for the company to have at least a significant part of their infrastructure being run with those kind of systems. Do you have specific examples of what your customers are doing using OpenStack? Sure, sure, sure. So our customers today are in domains such as finance, bioinformatics, telco, hosting service providers, as well as HPC research, academia and government. And these organizations, whether they are national scale systems or the enterprise clouds at publicly listed enterprises, the cloud infrastructure, they are invariably core to their business. This is not a side show. This is not a kick the tire system. This is core to the organization core to the business. So to mention a few of them, so one of our customer sites is the, is then the German national bioinformatics infrastructure, whereby they're providing national scale cloud infrastructure to enable bioinformatics infrastructure, research infrastructure for big data research in life sciences. Also in Germany, Cyber Valley Machine Learning Cloud, this is a premier AI and machine learning initiative in Germany. Here, VisualS powers the platform which integrates GPU accelerated systems, bare metal and VM based workloads as well as Kubernetes in both bare metal and VMs, ultimately to drive AI and machine learning workloads. And elsewhere, we power several clouds enterprise wide at Redcom and a leading 5G technology supply to major telcos. And perhaps less usual in another situation, VisualS powers the platform that hosts amongst other organizations a certain countries national orchestra. I guess you can't tell us which one. Not today. Okay. I also know that you have an offering around remotely managed private clouds, like a big telco company in Israel. So, Sardina, we position ourselves very much as a product player. And when it comes to providing services, we tend to engage services partners to enable remotely managed private clouds. But this particular situation in Israel, so the customer Redcom develops market leading network intelligence solutions for telco customers. And so if you look at the customers list, this includes a number of the tier one telcos in the world. Now, while the key value proposition for officials is that the system is very simple to deploy, operate and upgrade, Redcom still asked us to help operate a system. And we had a number of discussions with with Redcom. And whilst we normally engage partners to deliver remotely managed private clouds, we all agree that in this situation, we would remotely manage a system for Redcom. So we started with one system in Tel Aviv. And over time, we gained trust of Redcom. And we expanded to additional systems, replacing other systems that were then existing within the organization. Today, FishOS runs clouds enterprise-wide at Redcom. So for Redcom, the developers benefited greatly from having stable, reliable, flexible clouds with an enterprise and ultimately helping increase organizational productivity, accelerate innovation. We see the relationship between Sardina and Redcom to be a very symbiotic relationship. Our team is very much an extension to Redcom's team. And we succeed only if Redcom is successful. And our customers are not building toys. And that's definitely infrastructure for serious workloads in production. And it's another important focus for us is really that we build software that runs in production, not software that just exists in git repository for nobody else to use. Absolutely. I guess another question I would have is what kind of challenges and benefits has your customer faced, the Redcom customer? So when we started the journey with Redcom, we understood that whilst they appreciated flexibility that can be achieved with the cloud platform, there were multitudes of unsolved challenges around reliability. And there were existing systems in the environment. And we saw that those systems had unnecessary complexities, features that may look pretty in charts and diagrams, but certainly don't help in production. And we very quickly deployed FishOS in an initial system, rapidly delivered reliable, flexible and efficient environments for the organization. Users very quickly migrated onto the platform and they saw that, aha, this is stable, this is good. I'm not going to face unknowns working in this environment. Fantastic. And so over time, we worked with Redcom to grow the environment and to deploy additional systems that ran that today run on FishOS. And throughout the engagement, Redcom has also seen Sardina's support model ensures that problems are rapidly solved and always do. Okay, we're coming to you throughout the end of this interview. Is there any question you have for me? Yeah, Terry, what do you see as the future for OpenStack and OpenInfrastructure? That's a good question. I guess, so we basically launched the Open Infrastructure Foundation to build the next decade of Open Infrastructure. And for this next decade, I'm seeing two trends lately that will drive further adoption of Open Infrastructure in the near future. The first one is data sovereignty with Europe really needs to build a viable alternative to U.S. and China based public clouds if it wants to retain its sovereignty in the 21st century. And we don't really have giant companies like in the U.S., but we do have a vibrant ecosystem of smaller companies and Sardina is one of them. And by using widely available open infrastructure software and especially OpenStack, those actors can federate and interoperate. So I see this as a major driver for future adoption of open infrastructure in general and OpenStack in particular. The second driver is really the realization and I mentioned it earlier, the realization that while public cloud really makes sense at the start of a company, staying on the public cloud long term is really hitting your margins to the point where repatriation to the private cloud makes sense. There actually was a recent article by partners at Andrezen Orowitz on how that impacts company evaluation, outlining that repatriation results in one third to one half the cost of running equivalent workloads in the public cloud. And so as more and more companies and investors realize this, we'll see more demand for open source solutions to provide infrastructure in-house and OpenStack is a major actor in that space. So I'm really looking forward towards this next decade of open infrastructure. It's more relevant than ever and I actually invite everyone to join the Open Infrastructure Foundation. It's free for individuals to join. The URL is openinfra.dev slash join and it's really easy to join and be in the loop of future open infrastructure events. Maybe I have a question for you then in return, Ken. How do you see the Foundation, the Open Infrastructure Foundation helping Sardinas business and your users? Yeah, you mentioned about data sovereignty and the cost aspect in running private clouds. And certainly data sovereignty is a key issue, data privacy. Put it very simply, if you are an enterprise, can you answer to your customers where their data ultimately sits? And would your answer be one that your customers would be happy to hear? And in relation to your point about cost, we recently saw a customer's workload running in private cloud amounted to approximately 30% of what the same workload cost them in public clouds. It's a massive saving. And I think from Sardina, we can bring the voice of our customers and say that we're very grateful for the entire OpenStack community in supporting the evolution and the day-to-day performance. And this has allowed us to further build automated management tools on top of this powerful platform that our customers benefit from. And indeed, our customers' customers benefit from. And in Europe, data sovereignty simply isn't another choice, but to ensure data is where they are going to be secure, private for the customers. And in this regard, OpenStack is now the platform of choice for enterprises to rapidly, reliably deploy, operate, and manage their cloud infrastructure. So our mission is to help operators address these challenges in operating OpenStack, Kubernetes, and SAF, and scale and drive down TCO with Sardina VisualS. Yeah, and I agree that the main challenge, the main objection to this using more of private clouds in companies is really the difficulty of running the stack. And so I can see how an ecosystem of companies like Sardina Systems with distributions and services that help people bridge that gap in competency is really key to that next stage of Open infrastructure. So I think that's a good conclusion for our quick discussion. Do you have anything to add? No, and much appreciated for having us. Well, thanks again for joining us and thank you for sharing your insights on Sardina Systems and the Open infrastructure landscape in general. It was Ken and Thierry from the OpenStack community talking to you about Open infrastructure today. Thanks again for watching this and see you next time. Thank you. See you next time. Bye-bye.


Being a part of the advisory would be a wonderful experience to grow as a person, expand my knowledge and also share my own personal experiences. I truly want to make a difference in the lives of other students while bringing awareness about this ongoing issue. Merci et à la question. I want to be on this advisory because I've seen people negatively impacted by bullying and I hope that our work can help stop this in the future. It's a real privilege for me to be on the student advisory team and I hope I can help to erase bullying in BC schools. I want to help those who are affected by the practice of bullying and to help make BC a better place to live. I want to promote self-acceptance and work towards a safe and healthy student environment. Something that I'd hope to achieve is to make schools a happier, healthier and safer place that everyone will feel welcome in. I believe that every student has the right to face their school careers without facing any harassment or discrimination and that I believe that with the work of this advisory we can work together to create safer spaces and make school fun. I want to be on the erase student advisory to make a difference in my community by becoming more knowledgeable about bullying. During this conference I hope to improve my public speaking in my school and community. Thank you.  And I look forward to being a part of this committee to put an end to bullying as much as I can and I look forward to being a valuable member of this advisory. I'm really looking forward to being a part of the erased bullying student council. I do a lot of things at OKM and in the community. I volunteer because I want to reach people on a personal level. I've been there and there is a way to succeed on any level. I am so excited to be able to open people's minds or further open people's minds and start erasing bullying from the face of our schools. Thank you. I feel safe, confident and comfortable in my school and I wanted to be a part of erased student advisory because I feel that everybody should be able to feel that way in their school too. I want to be a part of this advisory board because helping prevent bullying has been an important part of my life for about two years now. I hope to achieve self-confidence and to be able to stand up for myself and others better. I want to be in this advisory because I enjoy helping others and by doing so I hope to make an impact in at least one person's life. I've been playing hockey for ten years and I would like to prevent and hopefully put a stop to bullying. Many students are bullied due to the fact that they act or look different. I feel very strongly about spreading awareness and acceptance of students with physical and intellectual disabilities. I believe that social education is the first and most effective step in our battle. Thank you.