FOOD AND HEALTH. P r o t e i n.

Transcription

1 FOOD AND HEALTH. U n d e r f e e d i n g or improper feeding is apt to have far-reaching and lasting effects, especially in infants and children. A great deal of ignorance and carelessness prevails as regards the buying and selection of suitable foods, their proper cooking and preparation, and the feeding of infants and children. This subject merits the immediate and careful attention of educational and local authorities, child welfare and home industries organizations, and all interested in public health and social welfare. Actual teaching and example are everywhere needed, but it is hoped that the following brief remarks on the subject will be useful. The human body is often compared with a machine. Like a machine it requires fuel if work is to be done. Unlike a machine, however, the food used for fuel is needed not only for providing energy, but is necessary also for growth and repair. Food provides us with heat and the power of doing work, and is the raw material from which our bodies are built up, and by means of which all wear and tear is made good. Again, the food of man has to be much more varied than the fuel ordinarily supplied to a machine. Altogether six classes of food substances are required, namely : Protein, fat, carbohydrate, salts, water, and vitamins. For purposes of growth and repair all six classes of substances are necessary, but only the first three serve as fuel. P r o t e i n. Protein is present in large quantity in meat, fish, eggs, and milk, and to a less extent in peas, beans, and grain foods. This is theflcsh-jorming substance, and is the one used mostly by a child during growth. It is also the one used in maliny good the near and tear of bodily tissue. Its presence in the food eaten is indispensable for the gradual replacement of the worn parts of the bodily machine. It can be used by the body as fuel; but foods that contain it in any quantity are usually much more expensive than other foods. It is, therefore, an expensive form of fuel. Futhermore, when taken in excess it is definitely damaging to the bodily machinery. When much more of it is used than is needed for the growth and repair of the body it is liable to bring on illness. Its excessive use over prolonged periods is one of the causes of premature old age. Most persons, particularly adults, eat too much protein in the form of meat. On the other hand, children often do not get enough of this substance for the active growth which is going on. A purely vegetarian diet may maintain health for a time, and may even be beneficial for people who have been in the habit of eating too much meat, or in certain diseased conditions, but for the average person it contains too much carbohydrate or starchy food and too little protein. Pe is and beans contain a fair amount of protein, but they are not very digestible, and are suitable in quantity only for persons doing hard manual work.

2 The cheaper cuts of meat, suitable for stews and bredies, and the heart, liver, kidneys, sweetbread, and tripe contain nearly as much nourishment as chops, steaks, and sirloin. The prejudice against frozen meat is unreasonable. Bones, heads, feet, etc., are excellent for soups and stews. A table is appended in which the foodstuffs are arranged according to their cost in relation to the important substance protein. It may be used for the guidance of persons to whom falls the duty of selecting dietaries for the poorer classes. F a t s. Fats may be either of animal or of vegetable origin. Examples of animal fats are butler, di ipping, sheep-tail Jat, and hird,* of vegetable fats, mar(/atine9 pea-nut butter, olive oil, and other nut oils and fats. C a r b o h y d r a t e s. The carbohydrates eaten by man are starches and sugars. They are very abundantly present in potatoes, mealies, kajfir corn, oats, wheat, treacle, sweets, and the like. Fats and carbohydrates are the main sources of body heat and of the energy necessary for muscular activity. They should form the main sources of fuel for the bodily machine. They are present in cereals (grain "and flour) in very nearly the right proportions needed by the body. The energy rendered available by the consumption of fats and carbohydrates is measured in calories or heat units, the calorie being the amount of heat required to raise 2-2 lb. of water 1-8 F. in temperature. A man weighing 154 lb., doing the average light work done by white men in South Africa, needs 4 oz. of protein daily (equal to about 1 ' lb. of beef) with other foods, for wear and tear ; the total quantity of food taken in the day should be capable of providing 3,000 units of energy. A child of four years requires I f ozs. of protein, and a total of 1,300 units of energy. In an ordinary family it is estimated that the average individual requirement is about ozs. of protein and 2,200 units of energy. How to arrive at these quantities may be calculated from Table I, Appendix I. S a l t s. Salts are essential in the diet. Sodium chloride, or common table-salt, is usually added to the food in the process of preparation. Several other kinds of mineral salts, as those of lime and phosphorus, are also necessary. These are usually contained in various foods of animal and vegetable origin, and are of considerable importance in building up certain bodily tissues, as bones and teeth. W a t e r. Water, and plenty of it, is very necessary. This is not surprising w'hen it is remembered that more than half the weight of the body is made up of water, and that water is constantly being given off by the body. Most people in South Africa drink far too little water. V i t a m i n s. The vitamins belong to a group of substances which are present in minute quantities in most untreated animal and vegetable foods. The animal tissues apparently do not possess the power of manufacturing them, and they are produced only in the vegetable kingdom. Herbivorous animals obtain them from the plants, grasses, etc., in which they have been made. Man obtains them both from the vegetable world and from the flesh of herbivorous animals. Though

3 always present m extremely small quantities, their constant, presence in the food we eat is absolutely necessary for life and health. We know of at least three vitamins necessary for human health. They are referred to as A, B, and C. The A and B vitamins are absolutely indispensable for normal growth of infants and children to take place. They are sometimes called the growth vitatmm. \ itamin G is also necessary if the bodily tissues are to remain healthy. Vitamin A is found in milk, eggs, butter, cheese, and animal and fish Jats. Cereal foods such as bread, rice, and oatmeal are deficient in it. One of the most important properties of this vitamin is its stimulating effect on the calcification of bones and teeth. If infants are fed only 011 foods which are deficient in this vitamin they develop rickets, with undue softening of the bony structures of the body : there is also interference with the proper formation of the teeth, so that dental decay sets in early. This is especially noticeable in children who habitually receive an excess of cerealj ood, such as bread and porridge, with an insufficient amount of fats containing vitamin A. It is useful to bear in mind that the deficiency in vitamin A can be made up to some extent by the daily exposure of the body to sunlight. Sun baths for all infants are, therefore, of great value in building up bones and teeth. Excess of cereals, then, in the child s diet interferes with bone and tooth formation. but these evil effects can be counteracted to some extent by plenty of fresh air and sunlight. Not only the infant but the mother, too, both before and after childbirth, must have a plentiful supply of vitamin A in her diet, which should therefore contain a fair proportion of milk, eggs, butter, cheese, and fats. Excess of cereal foods, with insufficiency of these fats in the mother s diet during these times, is bad for the child. The children of mothers whose diet has been lacking in vitamin A tend also to have catarrhal and other chest complaints, and tonsil and adenoid troubles are common in them. It is probable that excess of cereal and deficiency of substances containing vitamin A in the diet of women during pregnancy and lactation are responsible for much of the illness and mortality of young infants in South Africa. Vitamin B is widely distributed in natural foods. It is especially found in yeast and in untreated cereals such as wheat, lentils, and whole rice. Porridge of coarse oatmeal, mealie meal, or kaffir corn, with milk, is an excellent food, and contains many essential ingredients. The coarser meals are more wholesome than the more costly kinds sold in tins or packages. Stamped mealies are also valuable and preferable to rice. Mealies on the cob, boiled or roasted, and eaten with a little fat or butter are excellent. Unfortunately the artificial methods used in preparing the cereals as food may deprive them very largely of their vitamin. The evil effects of artificial milling are seen in races in the East, who live almost exclusively on rice. When these people eat only the machine-milled article, which is beautifully white because of the complete removal of the outer layers (husk) of the grain, they become acutely ill, and are afflicted with a nerve complaint known as beri-beri. But apart from this extreme condition, which results from a diet from which vitamin B has been almost completely excluded, very many people in South Africa suffer lesser effects because they do not receive into their systems a sufficiency of this vitamin. Such partial deficiency of vitamin B shows itself in loss of tone of the intestine, with consequent constipation and poisoning of the system by putrefactive substances from the intestine. Brown or wholemeal bread is, therefore, much more nourishing and wholesome than white baker s bread. Milk puddings, which are often made largely from vitaminfree rice-starch with very little milk, should not form too large or too frequent an item of a child s diefai*.

4 Vitamin C is present in exceptional amount in fresh vegetables and fruit. In the absence of this vitamin the disease known as scurvy is developed. If vitamin C is supplied to scurvy patients in the form of fresh fruit, fruit j uices, or fresh vegetables, they will recover unless the disease is too far advanced. But death will certainly result if no food substance containing this vitamin is supplied to them. Here, again, other evil effects on the health, such as undue tendency to ulceration, difficulty in healing of ulcers, and other conditions seemingly due to low vitality, are caused when this vitamin is present in insufficient quantity in the food eaten, even if it is not entirely absent. Dried and preserved fruits, and foods stored for long periods are particularly liable to be deficient in this vitamiii. (The attention of employers is drawn to the paper on Labour Losses and unscientific Rationing, by Dr. Gr. A. Park Ross, published in the S.A. Sugar Journal, Congress Number, June, 1923.) It will be seen, therefore that what we should aim at is a mixed diet consisting of meat, fats, grain foods, and fresh vegetables, not cooked longer than is absolutely necessary, and the foods should be eaten as nearly as possible in the natural untreated form. Cereal or grain foods are deficient in vitamin A. When they are highly milled or polished, so as to make them white, they become deficient also in vitamin B, which is present in the outer layers-of the grain. When food prepared from such highly milled cereals, as for example white bread, forms the chief diet of expectant mothers, or of infants, then the children will suffer very seriously in health, if, indeed, they do not succumb entirely. Fresh vegetables all contain vitamin C. The best vegetable is cabbage, but the good obtained from cabbage becomes less the longer it is cooked. It should never be cooked for longer than half an hour, and for this reason cabbages should always be cut while quite young. When old and hard they are unsuitable for human food. Tomatoes are also of very great value, both because they form pleasant eating in the raw state, and because they stand cooking and canning better than most vegetables. A greatly increased consumption of vegetables would result in better health and longer life. Considered from all points of view, the best vegetables are cabbages, potatoes, tomatoes, and carrots. Potatoes are best cooked in their skins and then only the outer brown skin removed ; the most valuable part is immediately under the skin. Spinach and lettuce, too, are valuable, but are not always so readily available. Seakale can be grown all through the year and makes a good spinach. Pumpkin and beet tops make good substitutes for the more expensive vegetables. Much more use might be made of kafir spinach (pig-weed), water uintjies, watercress, and other edible plants growing wild. Onions are also rich in vitamin, and are an excellent article of food. Of the fruits, oranges, lemons, and pawpaws are the most valuable sources of vitamin C. A particularly valuable and useful method of obtaining vitamins, especially at times when vegetables and fruit are dear, is provided by keeping peas damp and exposed to the air until they have sprouts about two inches long. During this germination process much vitamin is produced. These sprouts may be eaten raw as a salad, or they may be lightly boiled without noticeably lessening their vitamin content. I n f a n t F e e d i n g. For infants the natural, and altogether the best food is the mother s milk If the mother is careful of her diet along the lines indicated above, avoiding excess of cereal in her diet, and taking foods well provided with vitamins A, B, and C, then her milk will contain an adequate amount of these vitamins, and her child will receive the benefit. By failing or refusing to suckle her offspring a mother endangers its life and health. The death rate of bottle-fed infants is three times as high as that of breast-fed infants.

5 The baby should be put to the breast so soon as the mother has settled down comfortably after her confinement, not more than twelve hours after its birth. From the very beginning the times of feeding should be absolutely regular. The infant should be put to the breast accurately by the clock every three hours, except at night, e.g. first feed at 6 a.m., sixth and last feed at 9 p.m. This should be commenced at once after birth, and continued during the first three or four days, until the breast milk becomes normal and sufficient. During this time it may be necessary to give the infant water during the intervals of feeding. If this is necessary only plain boiled water in a teaspoon, and not water with sugar added, should be given. During the first two or three days of life the baby s stomach has no powers of digestion. The mother s milk, if present, is predigested during this period. It is therefore a great mistake to feed the infant with any milk food or sugar during these days. After about six weeks the feeding intervals should be increased from three to four hours. It should be the constant endeavour of the mother to give the feeds by the clock, as there is nothing so liable to give rise to digestive troubles in babies as feeding at irregular intervals, as for instance whenever he cries. An infant usually cries when he is thirsty, and plain boiled water may be given between the regular feeds. Early in the sixth month one breast feed each day should be replaced by a (twelve tablespoonfuls) feed of cereal gruel. [For mode of preparation of cereal gruel, see Appendix II (1).] The infant has now begun to require certain additional food elements, and this cereal feed also serves to accustom him gradually to solid food. A month later another breast feed should be replaced by twelve tablespoonfuls of vegetable broth. [See Appendix II (2).] During the eighth month a third breast feed should be replaced by twelve tablespoonfuls of cereal or rusk gruel. [See Appendix II (3).] By the end of the ninth month most babies should have been completely weaned If the baby must be artificially fed during the first six months then the best substitute is cows milk. This milk can be modified (by dilution with plain boiled water and addition of a little sugar) so as to minimize the risk of upsetting the baby s digestion, but even so it is very far from equalling human milk. Proprietary or patent foods, however highly they are praised by advertisements, should not be used except on journeys during which reliable cows milk is not available, and then one of the dried milk preparations is the best to use. From about the beginning of the tenth month (i.e. soon after weaning, whether from breast or bottle) a teaspoonful of finely-minced cooked meat should be given once or twice a week. This meat is best given with the vegetable broth feed in the middle of the day. Finely-minced chicken liver, calf s liver, sweetbread, beef, mutton, chicken, or fish may be used. The amount of meat used is gradually increased until, when the infant is a year old, he is receiving two or three teaspoonfuls several times weekly. From the eleventh month a little mashed fruit, such as apple, pear, peach, or grapes, should be given daily along with one of the morning feeds. (Artificially fed babies must be given one or two teaspoonfuls of fresh fruit juice, preferably orange juice, daily from the time they ceased to be breast fed. This is necessary to replace the vitamins which are destroyed in the process of sterilization of milk by boiling.) T h e F e e d i n g o f C h i l d r e n. After the infant has passed his first birthday milk is still given, but it must, be replaced more and more by a mixed diet, which is better suited to the growing needs of the child. Fruit, vegetables, meat, butter, and bread are the substances

6 required. Not more than half a pint of milk a day should now be given, so as to leave room and appetite for the foods which are now more necessary. 1 here should be three chief meals morning, midday, and evening and two other light meals in between during the morning and afternoon. At the chief meals the child should be encouraged to eat his fill. The child s foods from the age of twelve months to five years should contain yolk (not white) of egg, fat m the form of butter, cream, dripping and egg yolk, fruits of all kinds, particularly orange or pawpaw, and vegetables such as cabbage and tomatoes. Meat should also be given regularly to children, but indigestible forms such as pork, veal, sausage, and warmed-up or twice-cooked meat should be avoided. Milk is as valuable a food for adults as for children. Skimmed or separated milk is an excellent food ; it contains little or no fat, but is rich in proteins. essential difference between condensed full cream milk and condensed separated milk is that the latter contains no butterfat. Tea and coffee are merely stimulants ; they have very little food value, and in excess are actually harmful. Much of the money spent on them might be used to better advantage tor other foods. Fresh fruit juices make a good substitute for tea or coffee ; the preserved juices and cordials sold in shops are usually inferior to the fresh home-made article. Monotony of diet is undesirable as" it tends to spoil the appetite of growing children. food well. Children should early be taught, to chew their From about the fifth year onwards the child will begin to demand food not very different from that of the adult. Exact rules are, therefore, unnecessary. Iheir food should include a good proportion of 'proteins and fats. Growing chndren require a generous diet. At eight a child requires half, and at twelve three-fifths as much as an adult. Children of fifteen or sixteen require fully as much food as grown-up persons. Meals should continue to be regular and unhurried. There should be no snacks in between. Plenty of pure water should be drunk, preferably between or just before (not during) meals. The main meal should be in the middle of the day, with a much lighter one iu the evening. D i e t a n d T e e t h. Ihe influence of diet upon the teeth of children has already been touched upon. Another factor in inducing decay of teeth is the eating of exclusively so t or sloppy foods, especially at the end of a meal. The chewing of crusts, dry toast, hard rusks, or other hard stringy foods is a splendid tonic for teeth and jaws. A meal should be completed, if possible, by eating a fibrous acidy fruit such as an apple, which not only mechanically removes sticky, starchy foods rom the surfaces of the teeth, but which stimulates a free flow of saliva. Every child should be taught from the age of five, or even earlier, to use a toothbrush, and to use it effectively. Toothbrush drill should be taught in all primary schools. A child should brush his teeth after every meal, or at least twice a day after breakfast and at bedtime. The brush should be small and of medium hardness, and the chief direction brushed should be from the gums to the free edges of the teeth, both on the inner and outer sides. Of equally great importance is cleanliness of the nose. Nose drill is fully as important as toothbrush drill. Every child should be carejully and systematically taught, to blow its nose effectively, and to keep it clean and clear of obstruction ; this is the natural and most effective way of avoiding enlarged tonsils and adenoids and other throat troubles. Children require much more sleep than adults, and should be sent to bed early. Cleanliness of the person, clothing, dwelling, and surroundings, and the great benefits offresh air and open windows, day and night, should be inculcated from early childhood.

7 For adults a mixed diet of vegetables, grain foods, fruit, fats, and meat is best. The two great faults in the dietary of most adults is, firstly, that altogether too much jood is eaten, and in particular there is too much protein or flesh food in the diet. Care taken in cooking and preparing food, and presenting it in an attractive and appetizing manner, is well repaid. It is advisable occasionally to weigh or measure purchases of meat, bread, sugar, milk, vegetables, etc. When buying articles in tins or packages, study the description or label, and if the weight is given, note whether it is net weight of contents, or gross weight (weight of contents and package), or nominal or reputed weight. In recent years the practice of selling by nominal or reputed weight has greatly increased, to the serious prejudice of the public. Similar remarks apply to the sale of mixed pepper, mustard, and coffee ; such mixtures sometimes contain little of the genuine article. A table showing the content and cost of protein and of calories in various food substances will be found in Appendix I. For the preparation of this table we are indebted to Dr. Ernest Hill, M.O.H., East London. The directions for preparing various infants foods are taken from the pamphlet on Care of Mother and Baby, by Dr. Charles Porter, M.O.H., Johannesburg. J. ALEXANDER MITCHELL, Secretary for Public Health and Department of Public Health, Chief Health Officer. Union Buildings, Pretoria, March, Price per lb. of the Substance. APPE N D IX I. T a b l e I. Amount of Protein in 1 lb. of the Substance. Price of 1 oz. of Protein in the Substance. Price of 1,000 Calories derived from the Substance. Number of Calories in 1 lb. of the Substance. s. d. oz. d. d. 1. Mealies , Beans , Peas, dry , Wheat Flour , Beef, forequarter ,200 <i. Oatmeal , Rice , Cooked Beef , Pork , Fish Bread , Milk Cheese , Eggs Potatoes Cabbage Bacon , Raisins , Dates , Suet , Sugar _ , Monkey Nuts I ,800

8 T a b l e II. From Table I it is possible to construct cheap and efficient dietaries fa S lv o fcfiven arb gived * 8lt0W the C St f feedin8 an ave ge Amount. Protein. Calories. Cost. Rice... s. d. 1 ft oz. 1,648 Mealie Meal Samp Beef » Bread... 1, Milk... 2, pint 0-65,, Dripping i i ft. Sugar... 1, oz. Vegetables If 0 3 i.e. 7d. per head in family of five. ' , Amount. Protein. Energy. Cost. Cheese oz. 500 Beef... 1,800 Bread Mealie Meal... Milk... l pint Sugar... 4 fti 1, Dripping... Cabbage s. d. o 4; o ,, 12, (3) Amount. Protein Energy. Cost. Fish... Bread... Butter... Milk... Beans Potatoes.. Beef... Oatmeal.. Sugar.... f lb oz. 2 pints lb. 2* 1-32 oz ,, s. d. 192 o 44 3, , , o 44 1, , ,

9 No one of the above is advocated as a completely satisfactory day s food. The amount of vegetables should be much larger and some fruit is essential if useful life is to be sustained to the Psalmist s age, but the addition would add considerably to the cost. Other articles of diet are : Amount. Protein. Energy. Cost. > d. Peas lb oz. 1,100 H Monkey Nuts... i l i Margarine... 6 oz. 1,380 6 Fish... 1 lb Suet... i 1,000 2 Flour... i (1) To prepare Cereal Gruel. Ingredients: Boiling water. Cows milk. APPEN DIX II. Cereal such as Nutrine, flour, maizena, barley, groats. Method. Stir the cereal to a smooth paste with a little cold water. Stir this into a cup of boiling water slowly and carefully to avoid lumps. Boil until the cereal grains are quite soft, stirring all the time. N.B. Begin by using only one teaspoonful of cereal to produce a thin mixture. As baby becomes accustomed to chewing more solid food, use more of the cereal, gradually thickening the mixture. To prepare the Feed - Stir six tablespoonfuls (3 ozs.) of the above mixture into six tablespoonfuls of boiling milk. Add a pinch of salt to taste. A small teaspoonful of butter may be added. N.B. Baby is allowed as much of this food mixture as he wants, up to twelve tablespoonfuls, at one feed ; if he is not satisfied with this quantity more water may be added, but do not give any more milk or cereal. (2) To prepare Vegetable Broth. Ingredients : Vegetables, such as spinach, lettuce, cauliflower, carrots, or asparagus tips. k lb. mutton, beef, veal, or chicken. 11 pints (three breakfast cups) of cold water. Method. Cut the meat into small pieces, add the water, and simmer slowly for two to three hours in a saucepan with close-fitting lid. Wash the vegetables thoroughly and cut them into small pieces. Then add the vegetables to the broth and boil all together for a further half hour. Remove the meat and pour the broth through a sieve. Rub one (or more) teaspoonfuls of the vegetables through the sieve into the liquid. Add salt to taste. Add a small teaspoonful of butter. N.E. Begin by using only one teaspoonful of the vegetable in the broth. Increase the amount of vegetables as baby becomes accustomed to the fcod. Later, the vegetable broth should be made r.lmost as thick as porridge.

10 To accustom the baby to the salty taste of vegetables, it is sometimes necessary to begin giving the broth thickened with cereal (nutrine, maizena, etc.) instead of vegetables. Vegetable thickening is added after a time. Baby is allowed as much vegetable broth, up to twelve tablespoonfuls (6 OZ3.), as he desires at one feed. If he i^.not satisfied water may be added bixfc do not give any more vegetable broth. (3) To prepare Rusk Gruel. ingredients : Busks. Cows milk. Method. Grind two or three plain rusks into a fine powder. Soak thfs powder in cold water until it is quite soft. Boil one to five (or more) teaspoonfuls of the soaked powder in one cup of water' for ten minutes. Prepare a feed in the same way as the cereal gruel. N.B. Instead of rusks, finely ground baked flour ( meelbol or ball ) may be used (see below). (4) To 'prepare Meal Ball. Ingredients: 2 lb. of best boer meal. meal Method. Take 2 lb. of meal, tie up tightly in a pudding cloth, put in a saucepan of boiling water, and boil for eight hours. Remove the pudding cloth and peel off the soft jelly-like substance around the hard ball of meal. Take this hard ball and gra-te down to a fine powder and sift, then bake in a moderate oven until of a biscuit-brown colour. Store in an airtight tin and use as described above.

11 Cl \^ 6 I> 3s. UNIE VAN SUIDAFRIKA. 194 (G esondheid ). DEPARTEMENT VAN VOLKSGESONDHEID. VOEDSEL EN GESONDHEID. O n d e r v o e d i n g of onbehoorlike voeding kan gemaklik blywende en verreikende gevolge he, vernaamlik by suiglinge en kinders. Daar is n groot mate van onkunde en sorgeloosheid wat betref die uitsoek en koop van geskikte voedsels, die behoorlike kook en toebereiding daarvan, en die voeding van suiglinge en kinders. Dit is n saak waarby opvoedkundige en plaaslike outoriteite, sowel as kinderwelsyn- en huisnywerheidsorganisasies, en almal wat belang stel in die volksgesondheid en gemeenskapswelsyn onmiddellike en nougesette belang by het. Daadwerklike onderrig en voorbeeld is oral nodig. Die hoop word egter gekoester dat die volgende korte opmerkings oor die onderwerp nuttig sal wees. Dikwels word die menslike liggaam met n masjien vergelyk. Net soo s by die masjien, is brandstof nodig as daar werk moet verrig word. Wat by die masjien egter die geval nie is nie, is dat die voedsel wat as brandstof gebruik word benodig is, nie slegs vir kragsontwiklceling nie, dog ook vir groei en herstel. Voedsel voorsien ons met warmte en die krag om werk te verrig ; dit is ook die grondstof waarmee die liggaam opgebou, en alle slytasie aangevul word. Verder moet die voedsel wat die mens geniet van groter verskeidenheid wees as die brandstof gewoonlik bedoel vir n masjien. Altesame is ses soorte voedselbestanddele benodig, n.l. : Proteien, vet, koolhidraat, soute, water, vitamienes. Vir groei- en hersteldoeleindes word a] ses bestanddele gebruik, waarvan net die eerste drie as brandstof dien. P r o t e i e n. Daar is baie protelen in vlees, vis, eiers en melk, en in geringer mate in erte, bone en graanvoedsels. Dit is die vleesvormende bestanddeel, en is die een wat meeste deur n kind gedurende die groeityd gebruik word. Dit dien ook om die slytasie by die weefsels van dde liggaam aan te vul. Sy aanwesigheid in die genote voedsel is vir die gestadige herstelling van die verslete dele van die ligaamlike masjiene onontbeerlik. Dit word deur die liggaam as brandstof gebruik ; die voedsels egter wat dit in aansienlike mate het, is gewoonlik baie duurder as ander voedsels ; daarom is dit nogal n dure soort brandstof. Bowendien is dit vir die liggaamlike masjienerie bepaald skadelik as te veel daarvan gebruik word, sodat as meer daarvan genuttig word as wat nodig is vir die opbou en herstel van die liggaam, dit siekte kan veroorsaak. Oormatig gebruik oor n lange tydperk, is een van die oorsake van n vroegtydige ouderdom. Meeste mense, vernaamlik volwassenes, eet te veel protelen in die vorm van vlees. Aan die ander kant kry kinders dikwels nie genoeg van hierdie bestanddeel nie. so nodig vir die kragtige groei wat aan die gang is. Die gesondheid kan vir n tydlank deui n uitsluitlik groentedieet in stand gehou word, en dit mag selfs vir party mense wat gewoon was te veel vlees te eet, of by sekere siekte-toestande, heilsaam wees, dog vir die gewone indiwidu bevat dit te veel koolhidraat of styselagtige voedsel en te weinig proteien. Erte en bone bevat n taamlike hoeveelheid protelen, dog hul is nie baie verteerbaar nie en is net geskik vir mense wat harde werk doen.

12 Die goedkoper vleesstukke geskik vir gestoofde en bredie skotels, eu die hart, lewer, niere, kalfskliere en afval, bevat byna net soveel voedingskrag as ribstukke, biefstukke en lendestukke. Daar is n onredelike vooroordeel teen bevrore vlees. Bene, koppe, pote, ens., is uitstekend vir soppe en gestoofde geregte. In die bygevoegde tabel is n lys van voedsels wat, volgens hul koste en 11a verhouding van die belangrike besta-nddeel proteien gerangskik is. Dit kan dien tot voorligting van persone wat te doen het met die uitsoek van dieet vir die armerklasse. V e t t e. \ette mag van dierlike of plantaardige oorsprong wees. Voorbeelde van dieilike vette is hotter, braawet, skaapstertvet en varkvet; plantaardige vette is margariene, grondboon-botter, olyfolie en ander note-olies en vette. K o o l h i d r a t e. Die koolhidrate wat deur die mens geeet word is stysels en suikers. Hul word oorvloedig aangetref in ertappels, mielies, kafferkoring, hawer, koriiuj, stroop, lekkergoed en dergelijce. Vette en koolhidrate is die vernaamste bronne van die liggaamswarmte en van die energie wat nodig is vir die werkkrag van die spiere. Hul moet die vernaamste bronne van brandstof uitmaak vir die liggaamlike masjiene. Hul is aanwesig in graanstowwe (koring en meel) in byna die regte verhouding soos deur die liggaam vereis. Die energie wat beskikbaar kom deur die vertering van vette en koolhidrate, word in kaioriee of heet-eenhede gemeet, waar die kaioriee die hoeveelheid hitte is benodig om 2-2 pond water 1-8 F. in temperatuur te verhoog. n Man wat 154 pond weeg en wat die gewone ligte arbeid verrig, gewoonlik deur blanke in Suid-Afrika gedoen, verfeis 4 ons proteien per dag (soveel as omtrent 1J pond beesvlees) tesame met ander voedsels, vir slytasie, ens. ; die totale hoeveelheid voedsel per dag opgeneem, moet in staat wees 3,000 energie-eenhede te lewer. n Kind van vier jaar vereis I f ons proteien en n totaal van 1,300 energie-eenhede. Dit word bereken dat die vereistes van die gemiddelde indiwidu van n gewone gesin, omtrent 2^ ons proteien en 2,200 energie-eenhede is. Hoeom hierdie berekening te maak, word verwys na Tabel I in Bylae I. S o u t e. Soute is absoluut nodig in die dieet. Gewone tafelsout word gewoonlik by die voedsel gedoen as dit klaargemaak word. Yerskeie ander soorfce soute, soos die van kalk en fosfor, is ook nodig. Dit word gewoonlik in verskillende dierlike en plantaardige voedsels aangetref, en is van aansienlike belang vir die opbou van party weefsels van die liggaam, soos beendere en tande. W a t e r. Water in flinke hoeveelhede, is baie noodsaaklik. Dit is heeltemal nie te verwonder, want meer as die helfte van die liggaamsgewig bestaan uit water wat gedurig deur die liggaam uitgeskei word. Die meeste mense in Suid-Afrika drink veelste min water. VlTAMIENES. Die vitamienes behoort tot n groep bestanddele wat in uiters kleiue hoeveelhede aanwesig is in die meeste onverwerkte dierlike en plantaardige voedsels. Die dierlike weefsels het waarskynlik nie die vermoe om hul te vervaardig nie, en hul ontstaan net by die planteryk. Plantetende diere verkry hul uit die plante, grasse, ens., waar hul vervaardig word. Die mens verkry hul sowel uit die vlees van plantetende diere as uit die plantewereld. Alhoewel hul

13 altyd in uiters kleine hoeveelhede aanwesig is, is dit vir die lewe en gesondheid absoluut noodsaaklik dat hul altyd in die voedsel wat ons eet aanwesig moet wees. Ons weet van minstens drie vitamienes wat vir die menslike welsyn nodig is. Hul word bestempel as A, B en C vitamienes. Die A en B soorte is onontbeerlik vir die normale groei van suiglinge en kinders, en daarom word hul partykeer groei-vitamienes genoem. Vitamin C is ook nodig as die liggaamsweefsels in n gesonde toestand moet verkeer. Vitamiene A word in melk, eiers, hotter, kaas en diet- en visvet aangetref. Graanvoedsels soos brood, rys en hawermeel het n tekort daaraan. Een van die belangrikste eienskappe van hierdie vitamiene is die versterkende uitwerking wat dit het. op die verkalking van beendere en tande. As suiglinge net voedsels kry wat n tekort aan hierdie vitamiene het, ontstaan daar by hulle rakietis (Engelse siekte), n buitengewone versagting van die beendergestel; ook word die behoorlike ontwikkeling van die tande belemmer waardeur daar n vroegtydige tandebederf ontstaan. Dit is vernaamlik merkbaar by kinders wat n oormaat van graanvoedsels kry, soos brood, pap, sonder dat daar genoegsaam vet met vitamiene A verstrek word. Dit is nuttig dit in herinnering te hou dat die tekort aan vitamiene A in sekere mate aangevul kail word deur die liggaam daeliks aan sonlig bloot te stel. Daarom is sonbaaie vir suiglinge van groot waarde vir die ontwikkeling van bene en tande. Dus is n oormaat van graanvoedsels vir kinders nadelig vir die tande en beendere, dog hierdie euwel kan in sekere mate verhelp word deur baie vars lug en sonlig. Die suigling sowel as die moeder, moet, albei, voor en na die bev ailing, oorvloedig van vitamiene A in die voedsel geniet, en daarom moet dit bestaan uit melk, eiers, hotter, lcaas en vette,. n Oormaat van graanvoedsels met n tekort aan hierdie vette in die moeder se dieet gedurende hierdie tydperke, is sleg vir die kind. Kinders van moeders wie se dieet n tekort aan vitamiene A gehad het, het n neiging om te ly aan kataar en ander swakhede van die borskas, en mangel- en ander kliersiektes is ook by hul algemeen. Dit is moontlik dat n oormaat van graanvoedsels en n tekort aan bestanddele met vitamiene A in die dieet van die vrou gedurende swangerskap en die soogtyd, verantwoordelik is vir baie van die siektes en sterfte onder suiglinge in Suid-Afrika. Vitamiene B kom orals in natuurlike voedsels voor. Dit word vernaamlik in suurdeeg aangetref en in onverwerkte grane soos koring, lense en ongebroke rys. Pap van growwe hawermeel, mieliemeel of kafferkoring, met melk, is n uitstekende voedsel en bevat baie van die gesogte bestanddele. Die growwer meelsoorte is gesonder as die duurder soorte wat in blikke en pakkies verkoop word. Gestampte mielies is baie goed en is bo rys te verkies. Groenmielies, gekook of gebak en geeet met n bietjie vet of botter is uitstekend. Ongelukkig kan die kunsmatige metodes gebruik by die bereiding van grane as voedsel, hul grotendeels vail hul vitamiene ontroof. Die nadelige gevolge van kunsmatige maling kan gesien word in die oosterse rasse wat byna uitsluitlik van rys lewe. As hierdie volke net die masjinaa.1 bereide artiekel eet, wat pragtig wit is omdat die buitelae van die rys (die doppie) totaal verwyder is, word hul baie siek, en hul ly dan aan n senusiekte heri-beri genoem. Afgesien egter van hierdie uiterste toestand wat veroorsaak word deur n dieet wat byna totaal van vitamiene B ontdaan is, ly baie mense in Suid-Afrika in geringer mate omdat hul nie genoeg van hierdie vitamiene in hul liggame kry nie. So n gedeeltelike tekort aan vitamiene B word bemerk in n verswakking van die ingewande, gevolg deur verstopping en die vergiftiging van die sisteem deur die bestanddele wat in die ingewande aan bederwe is. Brood van bruin of growwe meel is, om die rede, veel voedsamer en gesonder as die wit bakkersbrood.

14 Melk poedings, wat nogal dikwels gemaak word van vitamien-vrye rysstysel met baie min melk, moet dus nie so dikwels of geredelik as kindervoedsel gebiuik word nie. Vitamiene 0 is in buitengewone mate aanwesig in vars groente en vrugte. By gebrek aan hierdie vitamiene, ontwikkel die siekte skeurbuik. As skeurbuikpasjente vitamiene C kry in die vorm van vars vrugte, vrugtesappe of vars groente, sal hid herstel, tensy die siekte reeds te ver gevorder is. Dit sal egter seker die dood veroorsaak as hul nie voedsels wat hierdie vitamiene bevat, kan geniet nie. Behalwe dit word n nadelige uitwerking op die gesondheid, soos n buitengewone neiging vir verswering, swere wat moeilik genees, en ander toestande blykbaar as gevolg van verswakking, veroorsaak weens n tekort aan hierdie vitamiene in die voedsel, al ontbreek dit nie juis heeltemal nie. Gedroogde en gekonserweerde voedsels, en voedsels wat vir lang tye gebere is, is besonder onderhewig aan n tekort van hierdie vitamiene. (Die aandag van werkgewers word bepaal by n geskrif Labour Losses and Unscientific Rationing/ deur Dr. G. A. Park Ross, wat in die S.A. Sugar Journal, Kongresnommer, Junie 1923, verskyn het.) Dit is dus duidelik dat na n gemengde dieet gestrewe moet word wat uit vlees, vette, graanvoedsels en vars groente moet bestaan, ell vir nie longer as absoluut noodsaaklik is gekook moet word nie ; die voedsels moet soveel as moontlik in die natuurlike en onverwerkte toestand geeet word. Koring- of graanvoedsels het n tekort aan vitamiene A. As hul dus n sterk maalproses deurgemaak het, en baie glad is om hul wit te laat lyk, is daar ook n tekort aan vitamiene B wat in die buitelae van die graan aanwesig is. Wanneer voedsels gemaak word van dergelike sterke bemalingsproses-grane, b.v. wit brood, en dit die vernaamste gedeelte van die dieet van swanger moeders of van suiglinge vorm, dan sal dit groot afbreuk aan die gesondheid van die kinders doen, as hul, trouens, nie heeltemal beswyk nie. Alle vars groente bevat vitamiene C en die beste groente is kool, dog die deugsaamheid daarvan verminder namate dit gekook word. Dit moet nooit vir langer as n halfuur gekook word nie, en daarom moet kool altyd gesny word as dit jonk is. Hoe ouer kool is, hoe harder en ongesonder vir menslik gebruik. Tamaties is ook baie waardevol, beide omdat dit aangenaam is hul rou te eet en omdat hul beter ingemaak kan word as baie ander groentes. Hoe meer groente daar geeet word des te gesonder sal dit wees en die lewensduur verleng word. Uit welke oogpunt ookal beskou, is die beste groente kool, ertappels, tamaties en wortels. Dit is die beste om ertappels in die skil te kook ; daarna moet net die velletjie afgetrek word ; die kosbaarste gedeelte van die ertappel is net onder die velletjie. Spinasie en slaai is ook van waarde, dog is nie altyd gemaklik verkrybaar nie. Seekool kan die hele jaar deur gegroei word, en maak n lekker spinasie. In hierdie opsig kan pampoen- en beettoppe uitstekend in die plek dien van die duurder groentes. Daar behoort ook bepaald meer gebruik gemaak te word van kafferspinasie (misbredie), wateruintjies, bronkors en ander eetbare wilde plante. Uie is ryk aan vitamiene en is n uitstekende voedsel. Die allerbeste vitamiene C vrugte is lemoene, suurlemoene en popo s. Een van die allerbeste maniere om vitamienes te verkry, vernaamlik wanneer groente en vrugte duur is, is om ertjies in die ooplug nat te hou totdat hul spruitsels van twee duim lank het. Gedurende hierdie ontkiemproses word baie vitamiene vervaardig. Die spruite kan rou as slaai geeet word, of effens gekook sonder om die vitamieneinhoud te verminder. D i e V o e d i n g v a n S u i g l i n g e. Vir suiglinge is die natuurlike en allerbeste voedsel die melk van die moeder. As die moeder haar dieet deeglik inaggeneem het, soos reeds uiteengeeit,

15 deur n oormaat van graanvoedsel te vermy en net die met baie A, B en C vitamienes te geniet, sal haar melk n voldoende mate van hierdie bestanddele he, en haar kind sal daardeur baie gebaat word. As n moeder versuim, of weier haar kind te soog, dan bring sy sy gesondheid en lewe in gevaar. Daar is driemaal soveel sterfte onder bottelbybies as onder soogbybies. Die suigling moet die bors kry net sodra die moeder, na die bevalling. daarvoor in n rustige toestand is, d.i. nie langer as twaalf uur na die geboorte nie. Reeds vanaf die begin moet die drinktye absoluut gereeld gaan. Die kind moet die bors, presies om die drie nur volgens die klok kry, behalwe in die nag ; dus, eerste keer 6 uur v.m., sesde en laaste keer 9 uur n.m. Dit moet so spoedig na die geboorte as kan geskied en vir drie of vier dae lank aanhou -totdat die moedersmelk normaal en voldoende is. Gedurende hierdie tyd mag dit nodig wees om die kind, tussen die drinktye, water te gee. In die geval moet dit net skoon, gekookte water in n teelepel wees, en nie water met suiker nie. Gedurende die eerste drie of vier dae van die kind se lewe, het sy maag geen spysverteringsvermoe nie. As die moeder haar kind soog, is haar melk gedurende hierdie periode reeds in n verteerde toestand, en daarom is dit n groot fout orri die kind dan met enige melkkos of suiker te voer. Na sowat ses weke kom die kind om die vier uur aan die bors, en die moeder moet altyd trag die kind presies klokslag te voer, want daar is niks wat die kind se spysvertering so gou onderstebo maak as om dit ongereeld te voer, b.v. iederkeer as dit huil. n Suigling huil gewoonlik as dit dors het, en daarom moet net skoon, gekookte water tussenin gegee word. Vroeg in die sesde maand kan daar in die plek van een van die borsvoedings ieder dag, 6 ons meelkos (twaalf eetlepelsvol) gegee word. [Sien bylae II (1) hoe om hierdie meelkos te maak.] Van nou af vereis die kind seker bykomende voedselbestanddele, en hierdie meelkos maak dat hy so langsaamaan aan vaste voedsel gewoon raak. n Maand daarna kan nog een van die borsvoedings per dag vervang word deur twaalf eetlepelsvol groentesop. [Sien bylae II (2).] Gedurende die agste maand kan n derde borsvoeding vervang word deur twaalf eetlepelsvol meel- oj beskuitsop. [Sien bylae II (3).] Teen die end van die neende maand is die meeste kinders gewoonlik al gespeen. As dit nie anders kan as om die kind gedurende die eerste ses maande kunsmatig te voed nie, dan is die beste voedsel koeimelk. Dit kan berei word deur dit met skoon, gekookte water en n bietjie suiker te vermeng, om die spysvertering so min moontlik onderstebo te maak, dog selfs so is dit nog gladnie so goed as moedersmelk nie. Eiendoms- of patente voedselpreparate, hoeseer hul ookal by advertensie aangeprys word, moet liewers nie gebruik word nie, behalwe op reise waar suiwere koeimelk nie verkrybaar is nie, en dan is een van die droemelk-preparate die beste. Vanaf die begin van die tiende maand, d.i. net na spening (ditsy by borsof bottelvoeding), kan n teelepewolfyngemaalde gekookte vlees een- oj Iweenuial per week gegee word. Dit is die beste as dit saam met die groentesop op die middel van die dag gegee word. Fyngemaalde hoenderlewer, kalfslewer, kalfsklier, beesvlees, skaapvlees, kuikenvlees of vis kan ook gebruik word. Die hoeveelheid vlees word algaande vermeerder totdat die kind een jaar oud is, wanneer hy twee of drie teelepelsvol verskillende male gedurende die week geniet. Vanaf die elfde maand kan n weinig fyngemaakte vrugte, soos appel, peer, perske of druiwe, ieder dag saam met een van die more-voedings gegee word. (Bybies wat kunsmatig gevoed word, moet een of twee teelepelsvol vars vrugtesap, vemaamlik van lemoen, daeliks kry van dat hul ophou aan die bors drink. Dit is nodig om die vitamienes aan te vul wat vernietig word by die sterilisasie van die melk as dit gekook word.)

16 D i e V o e d i n g v a n K i n d e r s. Net na die kind eenjaar oud is, word melk nog gegee, dog dit moet algaande vervang word deur n verskeidenheid van voedsel, wat meer pas by die vereistes van die groeiende kind. Vrugte, groente, vlees, hotter en brood is wat nodig is. Nie meer as n half pint melk per dag mag egter gegee word nie, oin meer eetlus te verwek vir die voedsels wat nou noodsaaklik word. Voortaan is daar drie lioofmaaltye -in die more, op die middag en in die aand met twee ligtere tussenin in die voor- en namiddag. Die kind moet aangemoedig word om by die hoofmaaltye soveel te eet as hy lus. Die voedsels van die kind tussen twaalf maande en vyf jaar moet geel van eier (sonder wit), vet in die vorm van hotter, room, braaivet, vrugte van alle soorte, vernaamlik lemoene of popo s, en groente soos kool en tamaties, bevat. Vlees moet ook gereeld gegee word, dog die onverteerbare soorte soos varkvlees, kalfsvlees, wors en warmgemaakte of tweemaal gekookte vlees moet vermy word. Melk is net so n waardevolle voedsel vir kinders as vir grootmense. Afgeroomde of ontroomde melk is n uitstekende voedsel; dit bevat. weinig of geen vet, dog is ryk aan proteien. Die eigentlike verskil tussen gekondenseerde volle-room melk eji gekondenseerde njyeroom.de melk is dat laasgenoemde geen bottervet bevat nie. Tee en koffie is net maar prikkelende dranke ; kul Let heel weinig voedingswaarde en by oormatig gebruik is hul inderdaad skadelik. Baie van die geld wat daarvoor uitgegee word kan bes bestee word vir ander voedsels. Die sappe van vars vrugte kan heel goed in die plek van koffie en tee kom; die gepreserw eerde strope en verkwikkende dranke wat in die winkels te koop is, is gewoonlik van minder waarde as die varse, tuisgemaakte artiekel. Eentonigheid in die dieet is ongewens omdat dit die eetlus van groeiende kinders bederwe. Kinders moet ook van begin af aan geleer word die voedsel goed te kou. Vanaf die vyfde jaar sal die voedselvereistes van die kind nie so baie meer verskil van die van die volwasse mens s n nie. Dan is vaste reels nie meer so nodig nie. Hul voedsel moet n taamlike hoeveelheid proteien en vette bevat Groeiende kinders het altyd baie voedsel nodig. Teen ag jaar vereis n kind helfte soveel as n grootmens, en teen twaalf jaar drie-vyfde soveel. Kinders van vyftien en sestien jaar het netsoveel nodig as grootmense. Die maaltye moet steeds gereeld geneem word en nie oorhaastend geskied nie. Tussenin mag nie gesnoep word nie en baie vars water moet gedrink word, by voorkeur tussenin of net voor, en nie gedurende die maaltye nie. Die vernaamste maaltyd is die middagete met n ligter een in die aand. D i e e t e n d i e T a n d e. Die invloed wat die ete op die tande van kinders het, is reeds aangestip Nog n faktor wat tandebederf bevorder is die eet van uitsluitlik sagte of slappe voedsels, vernaamlik na die maaltyd. Die kou van korsies, droe geroosterde brood, harde beskuite, of ander harde, veselige voedsels, is n uitstekende versterkmiddel vir die tande en kakebene. As moontlik moet die maaltyd beemdig word deur die eet van n veselige, suuragtige vrug, soos n appel, wat vanself die taaie, styselagtige voedsels van die tande verwyder en ook die mime vloei van speeksel bevorder. Vanaf die vyfde jaar, of eerder, moet die kind geleer word 'n tandeborsel gereeld en deeglik te gebruik. Tandeborsel-oefeninge behoort by alle laer skole in swang te wees. Na ieder maaltyd moet die hind sy tande borsel, of ten minste tweemaal per dag na ontbyt en voor na bed gaan. Die borsel moet Idem en me al te hard wees nie, en die borseling moet geskied vanaf die tandvleise tot die toppe van die tande, aan die binne, sowel as aan die buitekant

17 Die reinheid van die neus is net so belangrik en daarom is skooloefening in verband hiermee net so nodig as vir tande. Ieder kind moet geleer word sy neus soryvuldig en gereeld goed skoon te snuit, en dit van alle verstopping skoon te hou ; dit is die natuurlike en mees afdoende manier om n vergroting van die mangels en poliepe te vermy, asook ander keelkwale. Kinders liet veel meer slaap nodig as grootmense, daarom moet hul moeg na bed gaan. Sindelikheid van die persoon, die klere, woning en omgewing, en die groot baat wat daar te vind is in tars lug en oop vensters dag en nag, moet die kinder* van jongs af aan geleer word. D i e e t v a n V o l w a s s e n e s. Vir grootmense is 11 gemengde dieet van groente, graanvoedsels, vrugte, vette en vlees die beste. Die twee groot foute by die ete van meeste grootmense is dat. hul in die eerste plek te veel eet, en vernaamlik is daar te veel prote'ten of vleesvoedsel in die ete. Die moeite wat bestee word om die voedsel goed en smaaklik te kook en op te dien, is goed beloon. Dit is af en toe goed om die gekoopte vlees, brood, suiker, melk, groente, ens., te weeg of af te meet. By die koop van artiekels wat in blikkies of pakkies is, moet die voorskrifte op die etiket nagesien word, en as die gewig aangegee is, moet opgelet word of dit net of voile gewig is (gewig van pakkie met inhoud), of " nominaal of beweerde gewig. Gedurende die laaste jare is dit nogal die gewoonte om volgens nominaal of beweerde gewig te verkoop, waardeur die publiek aansienlike skade berokken word. Dieselfde aanmerkings is van toepassing op gemengde peper, mostert en koffie ; dergelike mengsels bevat dikwels heel weinig van die egte artiekel. n Lys aantonende die mate en waarde van proteien en van heet-eenkede in verskillende voedingstowwe, is vervat in bylae I. Yir die samestelling van hierdie. lys is ons dank verskuldig aan Dr. Ernest Hill, Mediese Gesondkeidsbeampte van Oos-Londen. Die aanwysings hoe om verskeie kindervoedsels te maak is oorgeneem uit die pamflet Die sorg van Moeder en Bybie, deur Dr. Charles Porter, Mediese Gesondheidsbeampte van Johannesburg. Departement van Volksgesondheid, TTnie-gebou, Pretoria, Maart J. ALEXANDER MITCHELL, Sekretaris vir Volksgesondheid, Hoof Gesondheidsbeampte.

18 BY LAE I. T a b e l I. V oedingsar ti ek el. Prys per lb. van Artiekel. Proteieniahoud per lb. van Artiekel. Prys van 1 ons Proteien in Artiekel. Prys van 1,000 Heet-eenhede van Artiekel. Aantal Heet-eenhede per lb. van Artiekel. s. d. ons. d. d. 1. Mieliee L , Bone i 2'80 1 ( , Erte, gedroog , Koringmeel , Biefstuk, voorkwart , Hawermeel J , Bys , Gekookte beesvlees , Varkvlees , Via Brood , Melk Kaas , Eiere Ertappels Kool Spek , Rosyne , Dadels ] , Niervet , Suiker , Grondbone ,800 T a bel II. Met behulp van tabel I kan gemaklik goedkope en deeglike ete aaaxngestel word. Hieronder volg enige voorbeelde van dergelike ete, en wat dit kos vir?n hnisgesin van vyf persone. (I) Hoeveelheid. V Proteien. Heet-eenhede. Koste. s. d. Rys... i lb ons. 1, Mieliemeel... i , Gestampte mielies... i , Beesvlees... H , Brood... 2* , Melk... 1 pint Braaivet... i lb. 1, Suiker... 5 ons J Groente ] , D.i. 7d. per persoon in huisgesin van vyf.

19 (2) Hoeveelheid. ProteSen. Energie. Koste. s. d. Kaas... i tb. 1-0 ons Beesvlees... H 4-0 1, Brood... 3* , Mieliemeel... l i , Melk... ] pint Suiker... i lb Braaivet... i. 1, Kool... l , d. per persoon. (3) Hoeveelheid. Protelen. Energie. Koste. s. d. Vis... i lb ons Brood , Botter... 5 ons. 1, i Melk... 2 pinte Bone... i lb , Ertappels Beesvlees... i i Hawermeel , Suiker... i 1, ons 11, yjd. per persoon. Geen van hierdie samestellings word voorgegee n volmaakte daelikse ete te wees nie. Daar behoort meer groente in te wees, en vrugte is ook nodig as die ouderdom van die Psalmis bereik wil word, dog as hul bykom, sal die koste aansienlik verhoog word. Ander voedselartiekels is : Hoeveelheid. Protelen. Heet-eenhede. Koste. d. Erte... 1 lb ons 1,100 ^4 Grondboontjies... i Margariene... 6 ons 1, tb fi Niervet... i.. 1,000 2 Eynmeel

20 B Y LAE 11. (1) Hoe om Meelkos (pap) te maak. Ingrediente: Kokende water. Koeimelk. Graanvoedsel, soos nutrine, fynmeel, masena, gort, hawergort. Manier. Roer die graanmeel met n bietjie kouwater om tot dit pap en sonder klontjies is. Dit word stadig in n koppie kookwater fyn geroer. Kook daarna met gedurig omroer tot dit heeltemal sag is. N.B. Om mee te begin, neem eers n teelepeltjievol meel om die dun pap to maak. Namate die bybie gewoon raak meer vaste voedsel te kou, kan meer van die meel bygesit word om die kos algaande stywer te maak. Die voedsel self word gemaak deur ses eetlepelsvol (3 ons) van bogenoemde pap, met ses eetlepelsvol kokende melk te meng. Vir die smaak kom n knypie sout by, en n klein teelepelvol botter kan ook bygevoeg word. N.B. Die kind moet hiervan kry netsoveel as hy wil he, tot twaalf eetlepelsvol op n tyd ; as hy hiermee nie tevrede is nie, moet meer water bygevoeg word, dog nie meer melk of pap nie. (2) Hoe om Groentesop te maak. Ingrediente: Groente,' soos spinasie, slaai, blomkool, wortels o f aspersietoppe. pond skaapvlees, beesvlees, kalfsvlees of hoender. I f pints (drie ontbytkoppiesvol) kouwater. Manier. Sny die vlees in klein stukkies, sit dit in die water en kook stadig * vir twee of drie uur in "n pot met digte deksel. Was die groente deeglik en sny in fyn stukkies, voeg dit daarna by die sop en kook dan tesame vir nog n halfuur. Verwyder die vlees en gooi die sop deur n sif. Een of tweeteelepelsvol van die groente kan deur die sif in die sop gevrywe word. Vir die smaak word sout bygevoeg en desnoods ook n klein lepeltjievol botter. N.B. By die begin moet net een teelepelvol van die groente in die sop deurgevrywe word. Dit kan stadigaan vermeerder word namate bybie aan die kos gewoon raak. Naderhand kan die sop byna net so dik as pap wees. Om die bybie gewoon te laat raak aan die sout smaak van die groente, is dit partykeer nodig om by die begin die sop n bietjie dik te maak met die meelkos (nutriene, masena, ens.) instede van die groente. Naderhand word dan met die groente dikgemaak. Die kind kry soveel van die groentesop as hy wil he, tot twaalf eetlepelsvol (6 ons) op n tyd. As dit nie genoeg is nie, moet meer water, dog nie meer groentesop bygevoeg word. (3) Hoe om Beskuitsop te maak. Ingrediente : 2 pond beste boermeel. Manier : Neem 2 pond meel, bind dit in!n doek, sit dit in n pot kokende water en kook vir 8 uur lank. Haal dit dan uit die doek en verwyder die buitenste paplaag wat rondom die stywe meelbol sit. Neem hierdie meelbol,. rasper dit tot n fyn poeier en sif ; bak daarna in die oond totdat dit beskuitbruin is. Bere in n lugdigte blik, en gebruik soos hierbo beskrywe.