开学第一课

合理膳食，保持健康体重_我的网站

摆渡人

A | 无论是外出旅游，还是走亲访友，体重管理很重要。

B | 如何在享受美食的同时，保持合理膳食呢？掌握好以下妙招，轻松保持健康体重。 Ilaiyaraaja has secured a significant legal win in his ongoing effort to safeguard his body of work. The Madras High Court has directed the makers of Dude to take out two of his compositions from the film. The tracks in question are Karutha Machan and Nooru Varusham, both of which were incorporated into the movie without seeking a formal nod from the celebrated composer.When classics collide with copyright concernsThe production house had asked for a short grace period to complete the removal process, but the court declined this request. The bench observed that any usage that affects the integrity and purity of Ilaiyaraaja’s original compositions cannot be permitted. With this observation in place, the judge has instructed the producers to file a detailed response to the petition and has scheduled the next hearing for January 7.Arguments over ownership and authorisationRepresenting Mythri Movie Makers, senior counsel P V Balasubramaniam maintained that the team had lawfully acquired the rights through Sony Music, which is said to be the present owner of the songs. He highlighted that the tracks were created before changes were made to the Copyright Act of 1957. Under the earlier version of the law, the first holder of the copyright was the producer of the original film. According to his submission, those producers had eventually transferred the rights to Sony Music, which then permitted reuse. Ilaiyaraaja’s side, however, has continued to hold that the reuse of his work without his personal consent infringes not only on economic interests but also on his moral rights. These rights protect the relationship between the creator and the work, especially when it comes to how the composition is presented, interpreted, or altered in newer contexts.This is not the first time the composer and the production banner have clashed. Earlier this year, Mythri Movie Makers faced similar legal trouble after Ilaiyaraaja objected to the use of his songs in Good Bad Ugly, the Ajith Kumar starrer. The court had issued an order restraining the team from using the contested tracks, which led to the film being temporarily unavailable on its streaming platform. The makers later replaced the songs with background music for the digital version.A ruling that echoes far beyond one filmThe latest order serves as a reminder to filmmakers and production companies that acquiring rights from a music label may not always be the final step in securing lawful usage. Questions of attribution, creative control and proper handling of classic compositions remain central in disputes involving iconic works. For composers, it creates a renewed sense of agency over how their music is presented in contemporary cinema. For the audience, this ruling might influence how nostalgia driven filmmaking evolves, with creators possibly choosing more original reinterpretations to avoid legal entanglements.Also Read: Pradeep Ranganathan thanks fans after Dude earns his 100-crore hat-trick。　　做好规划，均衡饮食　　确保每餐营养均衡。保证食物种类多样化，一日三餐包括谷薯类、蔬菜水果类、禽畜鱼蛋奶类、大豆坚果类等食物，要摄入充足的蛋白质、脂肪、碳水化合物、维生素和矿物质。巧用粗细搭配、荤素搭配、色彩搭配，达到食物多样化，提高食物的吸收利用率。

C | 　　平衡膳食，控制总量　　健康体重取决于能量摄入与能量消耗的平衡。无论是亲朋聚会还是在外就餐，在控制总能量的基础上，保证食物多样化，有菜有肉有主食，粗细搭配多蔬果，深色蔬菜占一半，控糖限酒要记牢。

D | 　　“三高”食物，尽量远离　　每日饮食，尽量少选择高能量、高盐、高糖的食物，如油炸食品、含糖烘焙糕点、糖果、果脯、含糖饮料、冰淇淋、盐/糖渍坚果等；多选择富含膳食纤维的食物、天然食物，如全谷物食物、新鲜蔬菜、水果、奶制品、鸡蛋、大豆制品、原味坚果等。　　规律进餐，科学饮水　　每日三餐定时定量，避免少餐漏餐和暴饮暴食，这样才有利于保持健康体重。要确保喝足够的水，白开水是最佳选择，每天至少喝8杯水，出汗过多时，可适当补充盐分，维持水电解质平衡。　　品尝美食，小碗分餐　　不同地域文化承载着不同的美食，美食不仅能满足人们的味蕾，还可以放松身心，但是美食也潜藏了“危机”，比如高脂、高盐、高糖。

E | 因此，尽量在早上和中午享受美食，晚上要少吃，避免消化不良。面对美食诱惑，要有自制力，可用小碗分餐，浅尝辄止，减少单次摄入量。　　户外运动，减少久坐　　有氧、抗阻、高强度间歇运动均有助于控制体重，适度中高强度运动有助于体重管理。

F | 多参加户外活动，如徒步、骑行、登山等，增加能量消耗，促进新陈代谢。户外活动不仅能锻炼身体，还能促进沟通交流。减少久坐的时间，每天持续静坐时间不能超过1小时，每45分钟或1小时站起来活动一下。　　良好睡眠，积极心态　　睡眠不足或过多都不利于控制体重，会引起体重增加，尤其是内脏脂肪的堆积明显增多。