Singathanda ukuthi izinkabi zethu esizithandayo ziphile isikhathi eside njengoba siphila, kodwa iqiniso liwukuthi umjikelezo wempilo yazo mfushane. Zikhula ngokushesha futhi zigcwalise amakhaya ethu ngenjabulo, kodwa ngokuhamba kwesikhathi ziqala ukubonisa izimpawu zokuguga. Nakuba ngokwesilinganiso amakati aqala ukuguga at iminyaka 10, le nqubo ingase ihluke kuye ngokuthi hlobo luni kanye nesimo sempilo yalo.
Kubalulekile ukwazi ukunakekela kanjani ikati elidala ukukunikeza ikhwalithi yempilo engcono kakhulu eminyakeni yakho yobudala. Kulesi sihloko, sichaza ngokuningiliziwe konke okudingeka ukwazi ukuze uqinisekise inhlalakahle yesilwane sakho esifuywayo.
Kunini lapho ikati lithathwa njengelidala?
Ikati ngokuvamile libhekwa njengelikhulu kusukela eminyakeni yobudala iminyaka eyisishiyagalombili, kodwa kuze kube Iminyaka engu-12-15 lapho ingena ngempela esigabeni se-geriatric. Imetabolism yabo iyancipha, izinkinga zempilo zingase zivele futhi ukuziphatha kwabo kushintshe. Amanye amakati angaphila iminyaka engaphezu kwengu-20 uma ethola ukunakekelwa okufanele.
Ukudla okufanele kwekati elikhulile
Njengoba amakati ekhula, athola izinguquko kumetabolism kanye nemikhuba yokudla. Bangase balahlekelwe amazinyo, okwenza kube nzima ukuhlafuna ukudla okomile, futhi bangase babe nezinkinga zokugaya ukudla.
- Khetha ukudla okumanzi: Kulula ukuyihlafuna, igayeka kalula futhi isiza futhi ukuthi uhlale umanzi.
- Amaprotheni ekhwalithi ephezulu: Amakati amadala adinga amaprotheni agayeka kalula ukuze alondoloze imisipha futhi avimbele i-sarcopenia.
- Ukulawula isisindo: Bavame ukunyakaza kancane, ngakho ukukhuluphala kungaba yinkinga enkulu.
- Ukudla okuphansi kwe-phosphorus: Ibalulekile ekuvikeleni ukusebenza kwezinso.
- Izithasiselo: I-Omega-3 fatty acids ingase isekele impilo ehlangene kanye nengqondo.
- Hlukanisa ukudla: Ukunikeza izingxenye ezincane izikhathi eziningana ngosuku kusiza ukugaya futhi kuvimbele ukulahlekelwa isifiso sokudla.
I-Hydration: isici esibalulekile
Ukuphelelwa amanzi emzimbeni kuyinkinga evamile kumakati amadala, njengoba evame ukuphuza amanzi amancane. Lokhu kwandisa ingozi yezinso nezifo zomchamo.
- Beka eziningana izitsha zamanzi ezindaweni ezahlukene ekhaya.
- Usa imithombo yamanzi ukukhuthaza ukusetshenziswa kwayo.
- Faka amanzi ekudleni okumanzi kwenja yakho ukuze ukwandise ukugeleza kwamanzi.
- Izipesheli amakhambi asekhaya uma ubona izimpawu zokuphelelwa amanzi emzimbeni.
Ukunakekelwa kwezinwele nesikhumba
Amakati amadala angase ayeke ukuzilungisa kaningi, okwenza ijazi lawo libe lukhuni futhi libe buthuntu.
- Yibhulashe nsuku zonke ukususa izinwele ezifile futhi uvimbele ukwakheka kwezinwele.
- Sebenzisa izesuli ezimanzi noma indwangu emanzi ukusiza ekuhlanzeni uboya.
- Ukubuza mayelana izengezo ama-fatty acids ukuthuthukisa impilo yesikhumba nezinwele zakho.
Ukuzivocavoca nokuvuselela ingqondo
Indlela yokuphila engenzi lutho ingasheshisa ukuwohloka ngokomzimba nangokwengqondo kwamakati amadala, ngakho-ke kubalulekile ukukhuthaza imisebenzi yansuku zonke.
- Imidlalo ethambile: Sebenzisa amathoyizi asebenzisanayo ukuze ushukumise ingqondo yengane yakho.
- Izakhiwo ezifinyelelekayo: Beka izigxobo zokuklwebha kanye namarempu ukuze kube lula ukuhamba.
- Izikhathi zothando nezothando: Basiza ukuqinisa isibopho futhi ugcine umoya wakho uphezulu.
Ukuvakashelwa njalo kwezilwane
Amakati amadala kunamathuba amaningi okuthuthukisa izifo ezifana i-arthritis, izinkinga zezinso, umfutho wegazi ophakeme noma i-hyperthyroidism. Kutuswa ukumyisa kudokotela wezilwane okungenani kabili ngonyaka ukuhlolwa kokuvimbela.
Ukujwayela ekhaya kwamakati amadala
Ukuqinisekisa ukunethezeka kwakho, kubalulekile ukwenza izinguquko ezithile endaweni yakho.
- Indawo imibhede ethokomele ezindaweni okufinyeleleka kalula kuzo.
- inikeza amarampu noma izinyathelo ukukusiza ukuthi ufike ezindaweni zakho eziyintandokazi.
- Thola i isanti endaweni efinyelelekayo bese ukhetha amathreyi anemiphetho ephansi.
Ukuqonda izinguquko ekuziphatheni kwakho
Amakati amadala angase abe nolaka, adinge ukuthandwa kakhudlwana, noma abe yedwa. Bangase futhi babe nezinkinga zengqondo ezifana nokuwohloka komqondo ongasenangqondo.
- Uma uqaphela ukudideka noma izinguquko emikhubeni, thintana nodokotela wakho wezilwane.
- Setha eyodwa isimiso esizinzile ukugwema ukucindezeleka.
- Dale uthando oluningi nokubekezela kulesi sigaba sempilo yakhe.
Ngokunakekelwa okufanele, ikati lakho eliphezulu lingajabulela impilo egcwele nejabulisayo. Ngokunikeza isilwane sakho ukudla okulinganiselayo, ukuvivinya umzimba okusesilinganisweni, ukuhlolwa kwezilwane okuvamile kanye nekhaya elivumelana nezidingo zaso, uzoqinisekisa inhlalakahle yazo phakathi nalesi sigaba esihle sokuphila kwazo.
