13 نصيحة غذائية خاصّة بـ “ست الحبايب”!

13 نصيحة غذائية خاصّة بـ “ست الحبايب”!
 

يعتبر يوم الأم مناسبةً مميزة لردّ جزء بسيط من التضحيات والحنان والحبّ لأغلى شخص في العالم. “أنا زهرة” تعايد “ست الحبايب” بهدية صغيرة ومتواضعة، لكنّ منافعها كبيرة لأنها تحميها من عدد كبير من الأمراض التي تنتشر في مجتمعنا العربي، وهذه الهدية هي عبارة عن 13 نصيحة غذائية سهلة ومميزة.
اشربي كوبين من المياه قبل كل وجبة: تعتبر المياه أساسية في حياتنا، تساعد على خفض الوزن عن طريق تخليص الجسم من الدهون الزائدة وهي أيضاً ترطّب البشرة.
تناولي صحناً من الخضار في كل وجبة أساسية: تحتاج كلّ أم الى تناول الخضار لأنها غنية جداً بالألياف التي تزودها بالشبع وتحميها من الإصابة بأمراض القلب.
ادخلي البروتينات في كل وجبة: عزيزتي الأم البروتينات تساعدك في الإحساس بالشبع بشكل أسرع، ولذلك من الضروري أن تكون موجودة في كل وجبة. تتمثل البروتينات الضرورية لك في السمك والدجاج واللحم الأحمر الخالي من الدهن والتونا والحبش والكراب والجبنة.
اشربي كوبين من الحليب يومياً: الكالسيوم هو العنصر الأساسي الذي ستحصلين عليه من الحليب الذي سيحميك من هشاشة العظام.
اختاري مشتقات الحليب الخالية من الدسم: اختيار مشتقات الحليب الخالية من الدسم سيوفر لك ما يزيد عن 100 وحدة حرارية في اليوم، وبالتالي ستحافظين على رشاقتك بشكل أفضل.
ادخلي البقوليات مرتين في الأسبوع الى غذائك: تحتوي البقوليات على البروتينات أيضاً وعلى نسبة كبيرة من الألياف. ولذلك من الضروري إدخالها مرتين في الأسبوع الى غذائك لحماية صحتك من السكري وارتفاع ضغط الدم.
أضيفي الدهون الصحية الى مأكولاتك: الدهون الصحية تمنحك عدداً من المواد الغذائية التي تحتاجينها. ولذلك من الضروري إضافة زيت الزيتون أو زيت الكانولا أو الأفوكادو أو المكسرات النيئة الى مختلف أنواع مأكولاتك.
تناولي مكملات الأوميغا 3: هذا النوع من المكملات يحميك عزيزتي الأم من الإصابة بأمراض القلب.
تجنبي الأطعمة المقلية: إذا كنت تريدين حماية صحتك من البدانة والسرطان والسكري وأمراض القلب، ما عليك سوى تجنّب الأطعمة المقلية والوجبات السريعة قدر المستطاع.
 خفّفي من تناول الأطعمة المالحة: الأطعمة المالحة مضرة بصحتك عزيزتي. ولذلك حاولي تجنب المعلبات والمكسرات المملحة واللحوم المصنعة والتشيبس والكراكرز ومختلف أنواع الصلصات.
احرصي على تناول حصتين من الفواكه يومياً: الفواكه ستعطيك الكمية الأكبر من الفيتامينات، وبالتالي ستمنحك النشاط للوقوف دائماً إلى جانب عائلتك الحبيبة.
قولي “لا” للحلويات: الحلويات تمنحك كمية كبيرة من السكر والدهون وبالتالي تضرّ بصحتك.
تجنبي المشروبات الغازية: المشروبات الغازية لا تحتوي الا على السكر الذي سيزيد وزنك ولن يمنحك أي فائدة صحية. ولذلك من الأفضل عزيزتي الأم تجنّب هذه المشروبات.

المصدر: أنا زهرة
تاريخ النشر :- Mar 17 2013

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