8th Class English Notes (Unit 8.3) A Healthy Living for Everyone

This is Text-3 of chapter #8 “Diet And Fitness” in the 8th class English book. It provides students with 8th Class English Notes of Unit 8.2 titled A Healthy Living for Everyone.

In this complete guide and key book, you get solved exercises of the 8th class English textbook (new edition) of Federal Board (FBISE) and all Khyber Pakhtunkhwa (KP) boards of Elementary and Secondary Education.

8th Class English Notes (Unit 8.3) A Healthy Living for Everyone

Urdu Translation of the Lesson “A Healthy Living for Everyone”

ایک صحت مند زندگی، سب کے لیے

کہا جاتا ہے، “صحت ہی دولت ہے” اور “روزانہ ایک سیب کھانے سے ڈاکٹر دور رہتا ہے”۔ ایک صحت مند طرز زندگی نہ صرف جسم میں بلکہ ماحول میں بھی مثبت تبدیلیاں لاتا ہے۔

آج کل بہت سی سنگین بیماریوں کا تعلق غیر صحت مند غذا سے ہے۔ جو لوگ باقاعدگی سے زیادہ نمک، چینی، اور چکنائی والی غذائیں کھاتے ہیں، وہ نہ صرف موٹاپے کا شکار ہو سکتے ہیں بلکہ دل کی بیماری، بلڈ پریشر، ذیابیطس، اور کئی اقسام کے کینسر کا بھی خطرہ بڑھا لیتے ہیں۔ کچھ لوگ جان بوجھ کر غیر صحت مند غذا کھاتے ہیں، لیکن ایک بڑی تعداد ایسی بھی ہے جو مناسب غذائیت کے بارے میں کم معلومات رکھتی ہے۔

امریکہ کے محکمہ زراعت نے ایک غذائی رہنما تیار کیا ہے تاکہ لوگوں کو یہ بتایا جا سکے کہ کون سی غذائیں سب سے زیادہ صحت بخش ہیں۔ اس رہنما میں چھ بنیادی غذائی گروپ شامل ہیں: گوشت (گائے، مچھلی، مرغی وغیرہ)، ڈیری مصنوعات (دودھ، دہی، پنیر وغیرہ)، اناج (روٹی، دلیا، چاول وغیرہ)، پھل اور سبزیاں۔ آخری گروپ چکنائی، تیل اور مٹھائیاں ہیں۔ یہ رہنما بتاتا ہے کہ ہر گروپ کو روزانہ کتنی مقدار میں کھانا صحت مند ہے۔ ڈاکٹروں کا ماننا ہے کہ پھل اور سبزیاں کئی بیماریوں کو روک سکتی ہیں، جبکہ حیوانی چربی مختلف بیماریوں کا باعث بن سکتی ہے۔

جو لوگ زیادہ گوشت اور کم مقدار میں اناج، پھل اور سبزیاں کھاتے ہیں، ان میں کینسر اور دل کی بیماریاں زیادہ ہوتی ہیں۔ جاپان میں، اس کے برعکس، لوگ بڑی مقدار میں اناج اور بہت کم گوشت کھاتے ہیں۔ جاپانی لوگوں میں کینسر اور دل کی بیماریاں بہت کم ہوتی ہیں اور وہ دنیا میں سب سے زیادہ عمر پاتے ہیں۔

ہماری غذائی عادات کے علاوہ، ہمیں ورزش بھی کرنی چاہیے۔ ورزش جسم کو صحت مند رکھنے کا ایک بہترین طریقہ ہے۔ ورزش کا دوسرا نام جسمانی فٹنس ہے۔ زیادہ تر لوگ اپنے فارغ وقت میں ورزش کرتے ہیں۔ کچھ لوگوں کے کام میں بھی ورزش شامل ہوتی ہے۔ کھیل بھی ورزش حاصل کرنے کا ایک مقبول طریقہ ہیں۔

ورزش بچوں اور بزرگوں کے لیے بھی اتنی ہی اہم ہے جتنی بڑوں کے لیے۔ شدت والی جسمانی سرگرمی بچوں کی نشوونما میں مدد دیتی ہے تاکہ وہ جوانی میں بہتر قد و قامت اور صحت حاصل کر سکیں۔

بزرگوں کے لیے ورزش کے فوائد میں بڑھتی ہوئی طاقت، لچک، اور حرکت شامل ہیں۔ یہ فوائد توازن کو بہتر کرتے ہیں اور گرنے کے خطرے اور چوٹوں کو کم کر سکتے ہیں۔

باقاعدہ ورزش بھی خون کی گردش کو بہتر کرتی ہے۔ زیادہ خون کی فراہمی سے پٹھوں کو زیادہ آکسیجن اور غذائیت ملتی ہے۔

ورزش جسم کے ہر حصے کو مثبت طریقے سے متاثر کرتی ہے۔ یہ توازن اور ہم آہنگی کو بہتر بناتی ہے۔ یہ جسم کی پوزیشن اور بیٹھنے کے انداز کو بھی درست کرتی ہے۔ ورزش دل کو مضبوط بناتی ہے اور پھیپھڑوں کی آکسیجن لینے کی صلاحیت کو بڑھاتی ہے۔ ورزش سے ہڈیاں اور پٹھے مضبوط ہوتے ہیں اور پورا جسم تندرست اور طاقتور بنتا ہے۔

ورزش کرنے سے لوگوں کو خوشی اور اطمینان کا احساس ہوتا ہے۔ جو لوگ ورزش کرتے ہیں ان کا مزاج عام طور پر زیادہ مثبت اور خوشگوار ہوتا ہے۔

Exercise

Find the given words in the article and look for their contextual meanings. Use a dictionary if you are unsure.

saturated
consume
diabetes
obesity
vigorous
optimal

Answers

Word	Contextual Meaning
Saturated	Fats that are solid at room temperature, found in animal products and some processed foods.
Consume	To eat or drink something.
Diabetes	A disease where blood sugar levels are too high.
Obesity	To be very overweight.
Vigorous	Strong and full of energy; involves a lot of physical effort.
Optimal	The best or most favorable condition.

Now use these words to construct compound sentences.

Compound Sentences

Many processed foods have high levels of saturated fats, and eating them often can cause serious health problems.
People should be careful about what they consume, for eating too much sugar and fat can lead to diabetes.
Obesity is a growing problem worldwide, and it often comes from eating too much and not exercising enough.
Vigorous exercise is important for staying healthy, but it should go along with a balanced diet for the best results.
Children need vigorous physical activity to grow well, and regular exercise also helps their mental health.
Staying in optimal physical shape requires both healthy eating and regular exercise, so it’s important to balance both in your life.

Exercise

Answer the questions.

1. Why do you think health is called wealth?

Answer: Health is called wealth because when you are healthy, you can enjoy life to the fullest and do many things that a sick person can’t.

But we can also take it in the literal context where it would mean of to save your money on medical bills.

2. Why do doctors believe that fruits and vegetables can prevent diseases?

Answer: Doctors believe that fruits and vegetables can prevent diseases because they have vitamins, minerals, and other nutrients that keep the body strong and healthy. Fruits and vegetables also have fiber that helps the body function well.

3. A healthy diet is important for children as well as adults. Explain.

This sentence means that a healthy diet:

is more important for children than it is for adults
is more important for adults than it is for children
is equally important for both adults and children

As well as means:

and also
but not
instead of

What is the connection between prevent and cause?

They have similar meanings.
They have opposite meanings.

What does prevent mean?

To make happen
To keep from happening

Exercise

When writing an instructional text, it is important to ensure it is simple, clear and to the point. Above all, it needs to be factual. Instructions can be about anything, from following the procedure of a simple first-aid to following instructions in an airplane and to guiding someone with the road directions.

Words to be used in Instructional Writing:

Adverbs	Direction Words	Position Words
first	up	over
second	down	under
then	left	past
next	right	beyond
after that	south	before
finally	northeast	above
		beside

When you read an instructional text especially a recipe, you often have to select facts as these contain the important information you need to know. For instance, you may need to use numbers and measures in order to be able to follow instructions. Always remember to include or check the units of measurements being used – there is a big difference between a teaspoon of chilli powder and a tablespoon of chilli powder!

Read the following recipe. Note how measurements are written and how the steps are written in simple and easy language.

Fish and Vegetable

Ingredients:

1×1.5 kg fish cut into 12 pieces
2 tbsp cooking oil
1 large onion chopped
4 cloves of crushed garlic
2 tsp of ground cumin
2 tsp of ground coriander
1 half ground red chillies
500 grams tomatoes, chopped
100 ml chicken stock or water
1 medium lime (extract juice)
steamed cauliflower

Method:

Heat 2 tablespoon of cooking oil in a pan. Fry the pieces of fish. Once fried, put it aside and fry the onion in the same pan until soft. Stir in, garlic, cumin, coriander, red chillies and cook for a minute.
Add the tomatoes, mixing everything together. Reduce the heat, and cook for about 15 minutes, stirring occasionally.
Add the chicken stock or water. Place the chicken pieces on top, lower the heat, cover and cook until the chicken is tender. It should take about 30 minutes. Add in the lime juice and cook for another 2 minutes.
Just before serving, add steamed cauliflower.

Your turn to write:

There are many steps that we can take to help ourselves have a healthy life. With the help of the guidelines given above, design a health plan for a week that shows how you will change the way you eat everyday to have a healthier diet.

Weekly Health Plan for a Healthier Diet

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

Breakfast

First, eat daliya (porridge) with fresh fruit (bananas, apples).

Lunch

Then, have grilled chicken salad with cucumbers, tomatoes, and lettuce beside a glass of water.

Dinner

Next, enjoy baked fish with steamed spinach under a drizzle of olive oil, and brown rice.

Exercise

Finally, do 30 minutes of brisk walking around the park.

Breakfast

First, have yogurt with honey and chopped nuts.

Lunch

Then, prepare a chicken sandwich with whole-grain bread and carrot sticks on the side.

Dinner

Next, make a vegetable stir-fry with tofu and chapati before heading out for a walk.

Exercise

Finally, do 20 minutes of running or jogging up and down the street.

Breakfast

First, drink a smoothie made with spinach, apple, and almond milk.

Lunch

Then, enjoy lentil soup (daal) with whole-grain roti.

Dinner

Next, have grilled fish with mixed greens over a bed of sweet potatoes.

Exercise

Finally, do 15 minutes of strength training in the gym.

Breakfast

First, eat scrambled eggs with chopped tomatoes and onions, served with whole-grain toast beside a cup of green tea.

Lunch

Then, prepare a chickpea salad with tomatoes, cucumbers, and a sprinkle of feta cheese.

Dinner

Next, stir-fry shrimp with bell peppers and serve with brown rice after cooling it down a bit.

Exercise

Finally, do 30 minutes of cycling around the neighborhood.

Breakfast

First, have a bowl of whole-grain cereal with milk and a banana.

Lunch

Then, make a tuna wrap with lettuce and tomato, served with a side of fresh fruit.

Dinner

Next, enjoy chicken and vegetable kebabs with quinoa beyond a small side of raita.

Exercise

Finally, do 20 minutes of yoga on the mat laid out under the tree.

Breakfast

First, eat cottage cheese with pineapple chunks.

Lunch

Then, prepare a quinoa salad with black beans, corn, and avocado.

Dinner

Next, make a beef stir-fry with vegetables and serve with whole-grain noodles before sitting down to relax.

Exercise

Finally, do 30 minutes of swimming up and down the pool lanes.

Breakfast

First, have whole-grain pancakes with fresh berries above a spread of honey.

Lunch

Then, enjoy stuffed bell peppers with spinach and feta cheese.

Dinner

Next, make vegetable biryani with a side salad under the setting sun.

Exercise

Finally, do 45 minutes of hiking up the hill.

Instructions:

First, make a shopping list for all the ingredients you need for the week. This will help you stay organized and ensure you have everything you need for your meals.
Second, plan your meals ahead of time. Prepare some meals in advance, especially lunch and dinner, to save time during busy days. This will help you stick to your healthy eating plan without feeling rushed.
Then, set aside time each day for exercise. Mix different types of exercises to keep it interesting. For example, you can do brisk walking one day and strength training another day.
Next, ensure you drink plenty of water throughout the day. Staying hydrated is important for overall health and can help you feel more energetic.
After that, make sure you are getting enough sleep each night. Aim for at least 7-8 hours of sleep to help your body recover and stay healthy.
Finally, review your progress at the end of each week. Reflect on what worked well and what could be improved. Adjust your plan as needed to continue making healthy choices.

Shopping List: