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المرصد الرياضية

تعرف على "حمية هارفارد" النظام الغذائي الذي يحميك من الأمراض

تعرف على "حمية هارفارد" النظام الغذائي الذي يحميك من الأمراض
1 سنة 0 1
صحيفة المرصد: توصل خبراء التغذية في جامعة هارفارد لحمية غذائية صحية مفيدة للوقاية من الإصابة من الأمراض الشائعة كالسرطانات وداء السكري. بحسب ما نشره موقع CNBC..

وهي تعتمد على الخضراوات والفواكه ونصف كل وجبة وتكميل النصف الآخر بالحبوب الكاملة والبروتينات.

1- الخضراوات والفاكهة

وتعتمد على تخصيص نصف الصحن في معظم الوجبات للخضراوات والفاكهة مع مراعاة أن تزيد كمية الخضراوات قليلًا عن الفاكهة.

2- الحبوب الكاملة التي يجب تناولها هي:

• الشوفان

• الكينوا

• شعير

• القمح الكامل

• أرز بني

3- البروتين الصحي

وتتضمن محتويات وجبات حمية هارفارد ما يلي:

• سمك

• دجاج

• فول

• مكسرات

• بط

4- طهي بالزيوت الصحية (باعتدال)

لتجنب استهلاك الدهون غير الصحية، يُنصح بعدم الطهي بالزيوت المهدرجة جزئيًا مثل بعض الزيوت النباتية. مثل:

• زيت الزيتون

• زيت الصويا

• زيت حبوب ذرة

• زيت دوار الشمس

5. الماء والشاي والقهوة بدلًا من الحليب

6. النشاط البدني، من خلال المداومة على ممارسة المشي السريع واللياقة البدنية، وتجنب أن يكون الشخص خاملًا معظم اليوم.
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التعليقات مغلقة

MessagesRequestTimelineExceptionsViews10Queries8Models2Livewire0MailsGate
SettingsRequest history259msRequest Duration47MBMemory Usage10.x
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