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الطعام الصحي وتأثيره على صحة الانسان - صحي تخطي إلى المحتوى لا تستطيع الألات والمعدات مثل السيارة الحركة بدون طاقة تدفعها للقيام بمهامها وكذلك جسم الانسان لا يستطيع القيام بمهامه بدون الغذاء او الطعام الذي يحفزه علي ذلك وكلما كان الطعام صحي كلما كان طاقة الجسم افضل .
الطعام الصحي هو الطعام الغني بالعناصر الغذائية الازمة لبناء الجسم وتقوية جهاز المناعة للوقاية من الامراض
وللحفاظ علي صحة جيدة يجب علي الانسان تناول الطعام الصحي المتوازن وبكميات وانواع مختلفة ولا يحتوي
علي نسب دهون عالية ولا يحتوي علي سعرات حرارية عالية , فالطعام هو الذي يمد الجسم بالطاقة اللازمة
للقيام بالانشطة اليومية .
السعرات الحرارية : يحتاج كل انسان الى سعرات حرارية للقيام بانشطته اليومية وتختلف هذه السعرات من شخص لاخر
وتختلف ايضا بحسب عمر الشخص او وزنه او جنسه وكذلك مدي النشاط اليومي الذي يقوم به ,
اذا اراد الشخص الحفاظ علي وزنه فعليه الحفاظ علي معدل السعرات الحرارية التي يتلقاها يوميا .
فيجب علي الانسان تناول الكمية المناسبة من السعرات الحرارية لمدي النشاط اليومي الذي يقوم به
بحيث يحقق التوازن بين الطاقة التي تستهلكها مع الطاقة التي تحصل عليها .
نصائح لتناول الطعام الصحي :
1- تناول الخضروات و الفواكة بكثرة : ينصح بتناول الخضروات والفواكه يوميا وايضا اكثر من مرة في اليوم الواحد فهي مصدر هام من
مصادر الطاقة وهي ضرورية جدا للحفاظ علي قلوية الجسم مما يحفز ويقوي جهاز المناعة
لدي الانسان , فالخضروات والفواكه من اهم مصادر الطعام الصحي .
2- المحافظة علي تناول الاسماك : السمك مصدر مهم جدا للبروتين وكذلك يحتوي علي الاوميجا 3 ويحتوي ايضا علي العديد من
الفيتامينات والمعادن لذا ينصح بتناول السمك مرتين في الاسبوع علي الاقل .
3- التقليل من تناول السكريات والدهون المشبعة : يحتاج الجسم الى بعض الدهون لكن علينا الاهتمام بنوع الدهون التي نتناولها فتنقسم الدهون
الى نوعين هما : ” الدهون المشبعة ” و ” الدهون غير المشبعة “
تعمل الدهون المشبعة علي زيادة نسبة الكوليسترول في الدم مما يزيد من فرص الاصابة بامراض
القلب وحدوث الجلطات والسكتات الدماغية , فيجب التقليل من تناول الطعام الذي يحتوي علي
دهون مشبعة و ان نتناول الطعام الصحي والذي يحتوي علي دهون غير مشبعة .
يفرط الناس في تناول الاطعمة والمشروبات الغنية بالسكريات مما يساهم في زيادة الوزن وكذلك
الاصابة بمرض السكري لذا يجب ان يحتوي الطعام الصحي علي نسبة قليلة من السكريات حتي
يستطيع الجسم حرقها ولا تتحول الى دهون وشحوم .
4- التقليل من تناول الاملاح : الطعام الذي نتناوله يحتوي علي الاملاح حتي لو لم نضيفها بنفسنا , فاغلب الملح الذي نتناوله
يكون موجود في الاطعمة التي نتناولها مثل الخبز وحبوب الافطار , ويؤدي تناول الاملاح الى
ارتفاع ضغط الدم مما يساهم في الاصابة بامراض القلب .
5- تناول الاطعمة التي تحتوي علي النشويات : ينصح بتناول الاطعمة النشوية مثل البطاطا والحبوب والمكرونة والارز والخبز وعليك اختياراصناف
الحبوب الكاملة فهي تحتوي علي الالياف وتجعلك تشعر بالشبع لاطول فترة .
واخيرا للاستفادة من الطعام الصحي عليك الحافظة علي القيام بالحركة والنشاط الرياضي حتي تحمي نفسك من
الاصابة بالسمنة وكذلك لحرق الدهون والسكريات التي تتناولها والحفاظ علي عضلة القلب والتقليل من السعرات
الحرارية للوصول الى الوزن الصحي , وعليك ايضا الحرص علي تناول الماء بكثرة ولا تعرض نفسك للعطش لمنع
حدوث الجفاف والحد من خطورة الاملاح التي نتناولها , ومن الضروري ايضا الاهتمام والحفاظ علي وجبة الافطار
لانها تعد جزء مهم في النظام الغذائي المتوازن .
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