A Culinary Clubs Earn 1116 From A Dinner Service Healthy Eating, Exercise and Lifestyle Guide For Senior Citizens

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Healthy Eating, Exercise and Lifestyle Guide For Senior Citizens

Kudya ndi Moyo Wathanzi

Ngakhale kuti n’kofunika kuti anthu amisinkhu yonse akhale athanzi, makamaka n’kofunika kwambiri kuti anthu okalamba azidya zakudya zopatsa thanzi komanso kuti azikhala otanganidwa zomwe n’zofunika kwambiri popewa matenda aakulu monga matenda a shuga, mtima, ndiponso khansa. Pokhala ndi moyo wathanzi, okalamba angathe kukhala ndi thupi labwino, kupewa kuvutika maganizo, ndi kukhala oganiza bwino. Amene akutenga nawo mbali posamalira okalamba ayenera kudziwa za moyo wabwino umenewu ndi kuyesetsa kuwalimbikitsa ndi kuwatsogolera.

Malinga ndi lipoti la United States of Health and Human Services ndi dipatimenti ya zaulimi ku United States, zakudya zopatsa thanzi zimaphatikizapo mitundu yambiri ya zakudya zomwe zili ndi michere yambiri. Iwo afotokoza momveka bwino zomwe ndondomeko yodyerayi imaphatikizapo pa webusaitiyi.

Kudya Bwino 101:

Potsatira maupangiri omwe alembedwa, anthu okalamba atha kukhala ndi moyo wathanzi lero:

  • Osadumpha chakudya. Ndikofunikira kumadya pafupipafupi kuti musunge kagayidwe kabwinobwino komanso kuti musamayesedwe kudya zakudya zamafuta ambiri mukadya chakudya.
  • Idyani zakudya zomwe zili ndi fiber yambiri. Podya zakudya monga buledi, nyemba, masamba, ndi zipatso, mukhoza kuchepetsa kudwala matenda a shuga ndi mtima.
  • Anthu okalamba makamaka ayenera kuyamba kusintha zakudya zawo kukhala zomwe zimakhala ndi zopatsa mphamvu zochepa komanso mafuta chifukwa thupi limafunikira pang’ono pokalamba.
  • Calcium ndi Vitamini D ndizofunikira kwambiri pazakudya komanso kuti mafupa akhale olimba. Mutha kupeza izi pomwa mkaka wosachepera katatu patsiku, kapena m’malo mwa zakumwa zokhala ndi soya ndi mapuloteni.
  • Anthu okalamba adzakhala ndi nthawi yovuta kuti atenge mavitamini a B12 okwanira. Pazifukwa izi, ndikofunikira kudya chimanga cholimbikitsidwa ndi michere iyi kapena kumwa mavitamini B12 owonjezera ndi chakudya.
  • Sakanizani njira yanzeru. Anthu achikulire adzafuna kuchepetsa kuchuluka kwa zakudya zopanda thanzi zomwe amadya zomwe zimaphatikizapo zakudya zopatsa mphamvu zama calorie ndi shuga. M’malo mwake, sungani mbali zing’onozing’ono za zipatso zouma, batala wa peanut, kapena crackers pafupi kuti musamadye bwino mukakhalabe wathanzi.
  • Imwani madzi ambiri. Ngakhale kuti anthu okalamba nthawi zambiri amamva ludzu lochepa monga momwe amachitira kale, ndikofunikira kuti mukhale ndi madzi akumwa kapena zakumwa zamadzi monga tiyi, khofi, supu, ndi mkaka wosakanizidwa.

Kukonzekera ndi Kukonzekera Chakudya

Nthawi zina anthu amavutika kudya zakudya zopatsa thanzi chifukwa kudya nthawi zambiri kumakhala kosangalatsa komwe kumakhudza anthu ambiri omwe amakonda komanso zolinga zosiyanasiyana. Ngakhale kuli kofunika kuti muzisangalala ndi chakudya pamodzi ndi achibale ndi abwenzi, nkofunikanso kusunga umphumphu wa kadyedwe kanu poonetsetsa kuti aliyense ali ndi zolinga zanu zodyera zathanzi. Mabwenzi ndi achibale, komanso omwe amapereka chisamaliro cha achikulire ayenera kuwongolera kudya kopatsa thanzi, osati kupotoza. Malangizo otsatirawa akufotokoza njira zomwe anthu okalamba angadyetse bwino popanda kusiya kugawana nawo chakudya ndi ena kapena kuphunzira kusintha moyo womwe umaphatikizapo kudya ndi anthu ochepa tsiku ndi tsiku.

  • Kugula zakudya ndi ena. Iyi ikhoza kukhala njira yosangalatsa komanso yanzeru yowongolera mtengo ndi kuchuluka kwa chakudya chomwe mumadya. Ngati simukukhala ndi anthu ambiri, iyi ndi njira yabwino yogawaniza zinthu zambiri monga mbatata ndi mazira zomwe simungathe kuzigwiritsa ntchito zisanathe.
  • Njira yopulumutsira nthawi yodyera mwanzeru ndikuphika zakudya zambiri pasadakhale ndikugawa kuti ziwotche pamasiku apatsogolo.
  • Njira yofulumira yophikira chakudya chanu kapena alendo ndiyo kusunga zipatso ndi ndiwo zamasamba zozizira kapena zamzitini. Kukhetsa ndi/kapena kutsuka zakudya zamzitini ndi njira yabwino yochepetsera sodium kapena zopatsa mphamvu muzakudya zomwe zimasungidwa mu shuga wambiri kapena zamchere wambiri.
  • Kudya kapena kukonza chakudya sikuyenera kukhala chotopetsa nthawi zonse. Kuyesera maphikidwe atsopano kapena kudya panja kungakhale kosangalatsa kwatsopano pazakudya ndi munthu wapadera.
  • Yesani kudya ndi anthu amene mumakonda kukhala nawo.
  • Okalamba ena amavutika kukonza chakudya, chifukwa chake ndikofunikira kudziwitsidwa za mabungwe azachipatala kapena malo osamalira okalamba omwe angathandize popereka chakudya. Nambala ya Eldercare Locator ndi 1-800-677-1116.

Kutaya Chikhumbo Chakudya Kapena Kufuna Kudya

Pali zifukwa zosiyanasiyana zimene okalamba ena sangadye bwino monga mmene ayenera kukhalira kapena kutaya mtima wofuna kudya.

Ngati mukuona kuti n’kovuta kudya bwino, ndi bwino kulankhula ndi dokotala kapena munthu wina amene akukhudzidwa ndi chisamaliro cha mkulu wanu zimene mungachite kuti mudye bwino.

Okalamba ena amalephera kudya bwino chifukwa cha vuto la mano kapena vuto la mano awo. Kuwonana ndi dotolo wamano za ululu wamthupi womwe umachitika mukadya kapena nkhani zina zingathandize pazifukwa zomwe zimayambitsa kusadya bwino.

Anthu okalamba akataya achibale awo ndi anzawo kapena akakhumudwa ndi zimene zikuchitika pa moyo wawo, akhoza kutaya mtima wofuna kudya. Munthawi imeneyi, ndikofunikira kwambiri kuti anthuwa apemphe thandizo kwa anthu omwe amawakhulupirira monga achibale awo, anzawo, anthu amtchalitchi, kapena omwe akuwathandiza pakusamalira achikulire omwe angawathandize mokondwa kupeza njira zopititsira patsogolo moyo wathanzi komanso kudya. dongosolo.

Okalamba ena amadandaula kuti kukoma kwa zakudya kumasintha akayamba kumwa mankhwala enaake. Ngakhale kuli bwino kukaonana ndi dokotala za nkhani zokhudza mankhwala, anthu amathanso kumwa mavitamini owonjezera ndi zakudya zomwe zingawathandize kukhala athanzi.

Ngati muli ndi wina amene amakuthandizani posamalira kunyumba, afunseni kuti akhale tcheru kuti akuthandizeni kudya bwino. Afunseni kuti akukumbutseni kudya, ndipo apempheni kuti akuthandizeni kukonza chakudya chomwe chili chabwino kwa inu.

Kunenepa Kwathanzi

Kukhala ndi kulemera kwabwino ndikofunikira kuti muzitha kugwira ntchito tsiku ndi tsiku komanso kukhala okhwima m’maganizo. Anthu akuluakulu nthawi zambiri amataya kapena amalemera pamene akukalamba. Ngati simukudziwa za kulemera komwe muyenera kukhala nako, funsani dokotala wanu.

Zowopsa Zaumoyo Zogwirizana ndi Kukhala Wochepa thupi

  • kukumbukira kosauka
  • chitetezo chokwanira
  • osteoporosis (mafupa ofooka)
  • amachepetsa mphamvu
  • hypothermia (kutsika kwa kutentha kwa thupi)
  • kudzimbidwa

Zowopsa Zaumoyo Zogwirizana ndi Kunenepa Kwambiri

  • mtundu 2 shuga
  • kuthamanga kwa magazi
  • cholesterol yochuluka
  • matenda a mtima
  • stroke (kusowa kwa oxygen kutumizidwa ku ubongo)
  • khansa zina
  • matenda a ndulu

Chifukwa zolemera zathanzi zimasiyana kwa aliyense, ndikofunikira kutsimikizira ndi dokotala ngati kuli koyenera kuti muchepetse kapena kuwonda.

Kukhala Wachangu

Kuchita nawo masewera olimbitsa thupi nthawi zonse sikungakupangitseni kumva bwino, komanso kungakupangitseni kuti mukhale ndi matenda a shuga, matenda a mtima, ndi khansa ya m’matumbo. Kukhalabe okangalika kungakhale kovuta kwa anthu okalamba, komabe ndi gawo lofunika kwambiri la moyo wathanzi.

Nawa maupangiri ena okuthandizani kukhala ndi moyo womwe umaphatikizapo kuchita masewera olimbitsa thupi:

  • Dziwani kuchuluka kwa masewera olimbitsa thupi omwe ali oyenera kwa inu. Aliyense ali ndi magawo osiyanasiyana ochita zinthu omwe ali otetezeka kwa iwo, ndipo ngakhale kukhalabe okangalika ndikofunikira, nthawi zonse funsani azaumoyo za zomwe zili zoyenera pa moyo wanu.
  • Tengani nthawi yofunda, kuziziritsa, kapena kupuma pochita nawo masewera olimbitsa thupi.
  • Tengani pang’onopang’ono. Nthawi zonse yambani pang’onopang’ono ndikumangirira kuzinthu zolimbitsa thupi.
  • Ngati mukumva kupweteka, chizungulire, kapena kupuma pang’ono panthawi yolimbitsa thupi, siyani ntchitoyi mwamsanga.
  • Imwani madzi.
  • Valani moyenera ngati mwasankha kuchita masewera olimbitsa thupi panja. Valani zovala zotentha m’nyengo yachisanu ndi kuvala zovala zopepuka m’nyengo yachilimwe popaka mafuta oteteza ku dzuwa kapena magalasi adzuwa.
  • Valani nsapato zoyenera pazochita zomwe mukuchita nawo.

Mitundu ya Zochita

Zochita za aerobic zimaphatikizapo ntchito zomwe zimawonjezera kugunda kwa mtima ndikugwira ntchito magulu akuluakulu a minofu. Mutha kuyankhula mawu ochepa, koma simungathe kuyankhulana chifukwa cha kupuma. Zitsanzo zina za aerobics ndi izi:

  • kuyenda mwachangu
  • madzi aerobics
  • tennis
  • ntchito zapakhomo
  • kusewera mwachangu ndi ana kapena ziweto
  • kuvina

Yambani kuphatikizirapo timagulu tating’ono ta ntchitoyi mu ndandanda yanu mkati mwa sabata ndikuwonjezera pang’onopang’ono nthawi ndi mafupipafupi pamene nthawi ikupita. Ndikofunikiranso kuphatikiza mitundu yosiyanasiyana yolimbitsa thupi yomwe imayang’ana pakuchita bwino komanso kusinthasintha. Kuzolowera moyo wokhala ndi machitidwe a aerobic nthawi zonse kumatha kuchepetsa kukalamba, kuwongolera kulemera, kutsika kwa chiwopsezo cha matenda amtima, kusintha kusinthasintha, kukulitsa malingaliro ndi mphamvu, ndikukulitsa malo ochezera a pa Intaneti pokumana ndi anthu atsopano pochita zinthu zosiyanasiyana.

Ntchito zolimbitsa thupi zimaphatikizapo kugwiritsa ntchito magulu a minofu motsutsana ndi mphamvu zolimbana ndi mphamvu monga kunyamula zolemera kapena kugwira ntchito pabwalo zomwe zimaphatikizapo kukweza, kukumba, kapena kukankhira makina otchetcha udzu. Zochita zoterezi zimatha kulimbitsa minofu, kuchepetsa kufunikira kwa ndodo, kuchepetsa chiopsezo cha kuvulala kwa mafupa, ndikuthandizira kukhala ndi thanzi labwino.

Zochita zolimbitsa thupi zimayang’ana minofu m’madera ena a thupi omwe amalimbikitsa kulamulira pamene mukuyenda mumlengalenga, kuchepetsa mwayi wa kugwa. Zochita zamtunduwu zingaphatikizepo kuyenda chidendene kupita chala, kuyimirira phazi limodzi, kuchoka pamalo okhala osagwiritsa ntchito manja, ndi kuyimirira nsonga ya zala zanu. Kuchita zolimbitsa thupi kungakuthandizeni kukhala okhazikika pamapazi anu ndikuchepetsa chiopsezo cha kugwa ndi kuvulala kotsatira.

Zochita zosinthika zimawonjezera kutalika kwa minofu ndipo zingaphatikizepo kutambasula, yoga, ndi mapulogalamu otchuka monga ma pilates. Zochitazi zimatha kukhala ndi mphamvu zolumikizira mafupa, kupewa kuuma, kupewa kuvulala, komanso kuchepetsa kupsinjika kwanthawi zonse.

Zochita zolemetsa zimafuna kuti minofu igwire ntchito motsutsana ndi mphamvu yokoka pomwe mikono kapena miyendo imanyamula kulemera kwa thupi. Zochita monga kuyenda, tennis, ndi kukwera masitepe zimatha kupanga ndi kusunga fupa kapena kuchepetsa chiopsezo cha kusweka kwa fupa.

Zochita zina zimaphatikizapo mitundu ingapo yolimbikitsira yomwe yafotokozedwa pamwambapa. Chofunika kwambiri ndi chakuti anthu okalamba apeze ntchito yosangalatsa komanso yotheka yomwe ingawathandize kuphatikiza mapindu ochuluka momwe angathere omwe angakhale ndi phindu lalikulu pa thanzi lawo.

Ndi Zosavuta Kukhala Wathanzi

Lingaliro lolakwika lodziwika bwino ndi loti pamafunika nthawi yochulukirapo komanso mphamvu zowonjezera kuti mukhale ndi moyo wathanzi. Komabe, kungoyenda pang’onopang’ono kwa mphindi khumi nthawi imodzi kapena kuyeretsa m’nyumba nthawi zonse kungakhale njira zothandiza zophatikizira zolimbitsa thupi zosiyanasiyana m’ndandanda yanu yatsiku ndi tsiku. Ndipo kumbukirani, kukhala ndi thanzi labwino ngati munthu wamkulu kudzakhala ndi phindu lowonjezereka pamene mukupitiriza kukalamba.

Kukhala Wolimbikitsidwa Kudzisamalira

Kukalamba sizikutanthauza kuti sitikhala ndi nkhawa zochepa ndi zochitika m’moyo zomwe zingatipangitse kudziona kuti ndife osayenera kapena kuchepetsa zomwe tikufuna kudzichitira tokha zabwino. Ngakhale zili choncho, mavuto ambiri amene anthu okalamba amakumana nawo amawonjezera kupanikizika. Kutaya okondedwa ndi abwenzi kapena kukhala ndi vuto lodziyimira pawokha ndi kupsinjika kowonjezereka kwa matenda ndikugwira ntchito chifukwa cha ukalamba kungayambitse kukhumudwa kapena kusintha kwa moyo komwe kumapangitsa kukhala ndi thanzi labwino. Nawa maupangiri ofunikira kuti mukhale wabwino kwa inu nokha pomwe simungasangalale chifukwa cha zomwe simungathe kuzilamulira:

  • Muzigona mokwanira
  • Khalani olumikizana ndi abale ndi abwenzi
  • Lowani nawo makalabu kapena magulu ena ochezera omwe mumakonda
  • Muzicheza ndi anthu amene mumawakonda
  • Dziperekeni m’mabungwe amdera lanu
  • Gwirani ntchito yaganyu yomwe simakupanikizani kwambiri kapena yotopetsa
  • Onerani kanema woseketsa kapena pezani njira yoseka
  • Pezani zosangalatsa zomwe mumakonda

Chofunika kwambiri n’chakuti anthu okalamba ayenera kukumbukira kuti n’kosavuta komanso n’kothandiza kukhala ndi moyo wathanzi akamakalamba. Onetsetsani kuti mukudziwitsa achibale anu, abwenzi, ndi omwe akukhudzidwa ndi chisamaliro chanu cha akulu za zolinga zanu momwe angathandizire kukuthandizani. Ndipo kukumbukira kudya zakudya zopatsa thanzi nthawi zonse, kuchita masewera olimbitsa thupi, kugona mokwanira, komanso kukhala ndi thanzi labwino ndikofunikira kuti mukhale ndi moyo wathanzi.

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