‫ﺍﻟﻔﺼﻞ ﺍﻟﺜﺎﻧﻲ‬

‫ﺍﻷﻫﺪﺍﻑ‬
‫ً‬
‫ﻗﺎﺩ�ﺍ ﻋﻠﻰ‪:‬‬ ‫ﻓﻲ ﻧﻬﺎﻳﺔ ﻫﺬﺍ ﺍﻟﻔﺼﻞ‪ ،‬ﻳﺘﻮﻗﻊ ﻣﻦ ﺍﻟﻄﺎﻟﺐ ﺃﻥ ﻳﻜﻮﻥ‬

‫ﺗﻌ��ﻒ ﺍﻟﻤﻔﺎﻫﻴﻢ ﺍﻟﻤﺘﻌﻠﻘﺔ ﺑﺎﻟﺘﻐﺬﻳﺔ‪.‬‬

‫ﺗﺤﺪﻳﺪ ﺍﻟﻌﻨﺎﺻﺮ ﺍﻟﻐﺬﺍﺋﻴﺔ ﻭﻣﺼﺎﺩﺭﻫﺎ ﻭﻓﻮﺍﺋﺪﻫﺎ‪.‬‬

‫ﺗﺤﺪﻳﺪ ﺍﻟﻤﺨﺎﻃﺮ ﺍﻟﺼﺤﻴﺔ ﺍﻟﻤﺘﺮﺗﺒﺔ ﻋﻠﻰ ﺍﻟ��ﺎﺩﺓ ﺃﻭ ﺍﻟﻨﻘﺼﺎﻥ ﻓﻲ ﺍﻟﻌﻨﺎﺻﺮ ﺍﻟﻐﺬﺍﺋﻴﺔ‪.‬‬

‫ﺗﻌﺪﺍﺩ ﺍﻟﻤﺠﻤﻮﻋﺎﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ‪.‬‬

‫ﺗﺤﻀﻴﺮ ﻃﺒﻖ ﺻﺤﻲ ﻟﺘﻠ�ﻴﺔ ﺍﺣﺘﻴﺎﺟﺎﺕ ﺍﻟﺠﺴﻢ ﺍﻟﻴﻮﻣﻴﺔ ﺑﺎﻻﻋﺘﻤﺎﺩ ﻋﻠﻰ ﻣﻔﻬﻮﻡ ﺍﻟﺼﺤﻦ ﺍﻟﻐﺬﺍﺋﻲ‪.‬‬

‫ﻣﻨﺎﻗﺸﺔ ﺍﻟﻤﺸﺎﻛﻞ ﺍﻟﻤﺘﻌﻠﻘﺔ ﺑﺎﻹﻓ�ﺍﻁ ﻓﻲ ﺍﻟﺘﻐﺬﻳﺔ‪.‬‬

‫ﺗﺤﺪﻳﺪ ﺍﻟﻤﺪﺍﺧﻼﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﺼﺤﻴﺔ ﺍﻟﺘﻲ ﺗﺴﺎﻋﺪ ﻓﻲ ﺍﻟﺤﻔﺎﻅ ﻋﻠﻰ ﺍﻟﻮ�ﻥ ﺍﻟﻤﺜﺎﻟﻲ‪.‬‬
 ‫ﺍﻟﺘﻐﺬﻳﺔ ﻭﺍﻟﺼﺤﺔ‬
‫ﻣﻘﺪﻣﺔ‬
‫ﻫﻮ ﺍﻟﻌﻠﻢ ﺍﻟﺬﻱ ﻳﺪﺭﺱ ﻋﻼﻗﺔ ﺍﻟﻐﺬﺍﺀ ﺑﺴﻼﻣﺔ ﺍﻟﺠﺴﻢ‪ ،‬ﻭ�ﺒﺤﺚ ﻓﻲ‬ ‫ﻋﻠﻢ ﺍﻟﺘﻐﺬﻳﺔ‪:‬‬
‫ﺍﺳﺘﻔﺎﺩﺓ ﺍﻟﺠﺴﻢ ﻣﻦ ﺍﻟﻌﻨﺎﺻﺮ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﻤﻮﺟﻮﺩﺓ ﻓﻲ ﺍﻟﻤﺠﻤﻮﻋﺎﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ ﻣﻦ‪:‬‬
‫ﻛﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﻭﺩﻫﻮﻥ ﻭﺑ�ﻭﺗﻴﻨﺎﺕ ﻭﻓﻴﺘﺎﻣﻴﻨﺎﺕ ﻭﻣﺎﺀ ﻭﺃﻣﻼﺡ‪.‬‬

‫ﺍﻟﻄﻌﺎﻡ ﻫﻮ ﻛﻞ ﻣﺎ ﻳﺄﻛﻠﻪ ﺍﻹﻧﺴﺎﻥ‪ ،‬ﻭﻳﺘﺤﻮﻝ ﺑﻌﺪ ﻫﻀﻤﻪ ﺇﻟﻰ‬ ‫ﺍﻟﻄﻌﺎﻡ ﺃﻭ ﺍﻟﻐﺬﺍﺀ‪:‬‬

‫ﺍﻟﻤﻮﺍﺩ ﺍﻟﺒﺴﻴﻄﺔ‪ ،‬ﻭﻳﻤﺪ ﺍﻟﺠﺴﻢ ﺑﺎﻟﻌﻨﺎﺻﺮ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﻼﺯﻣﺔ‪ .‬ﻭﻳﻘﻮﻡ ﺍﻟﺠﺴﻢ ﺑﺘﺨ��ﻦ ﺍﻟﻄﻌﺎﻡ‬
‫ﻹ�ﺘﺎﺝ ﺍﻟﻄﺎﻗﺔ ﺍﻟﻼﺯﻣﺔ ﻟﻠﺠﺴﻢ ﻟﻠﻘﻴﺎﻡ ﺑﺒﻌﺾ ﺍﻟﻨﺸﺎﻃﺎﺕ‪ ،‬ﺃﻭ ﺗﺨ��ﻨﻪ ﻛﺪﻫﻮﻥ‪.‬‬

‫ﻓﻬﻮ ﻧﻮﻉ ﻣﻦ ﺍﻟﻄﻌﺎﻡ ﺍﻟﻤﺘﻮﺍ�ﻥ ﻭﺍﻟﻨﺎﻓﻊ ﻟﻠﺠﺴﻢ‪ ،‬ﻭﻟﻪ ﺍﻟﻌﺪﻳﺪ ﻣﻦ ﺍﻟﻔﻮﺍﺋﺪ‬ ‫ﺃﻣﺎ ﺍﻟﻐﺬﺍﺀ‪:‬‬
‫ﻣﺜﻞ ﺍﻟﻤﺴﺎﻋﺪﺓ ﻋﻠﻰ ﺍﻟﻨﻤﻮ ﺃﻭ ﺍﻟﻮﻗﺎﻳﺔ ﻣﻦ ﺍﻷﻣ�ﺍﺽ‪ ،‬ﻭ�ﻮﻓﺮ ﺍﻟﻄﺎﻗﺔ ﻟﻠﻘﻴﺎﻡ ﺑﺎﻟﻨﺸﺎﻃﺎﺕ‬
‫ﻃﻌﺎﻣﺎ‪ ،‬ﻟﻜﻦ ﻟﻴﺲ ﻛﻞ ﺍﻟﻄﻌﺎﻡ ﻏﺬﺍﺀ‪.‬‬
‫ً‬ ‫ﺍﻟﻴﻮﻣﻴﺔ ﺍﻟﻤﺨﺘﻠﻔﺔ‪ .‬ﻭﻛﻞ ﺍﻟﻐﺬﺍﺀ ﻳﻌﺪ‬

‫ﺍﻟﺘﻐﺬﻳﺔ‬
‫ﻭﺍﻟﺼﺤﺔ‬
 ‫ﻓﻮﺍﺋﺪ ﺍﻟﻐﺬﺍﺀ‬
‫ﺗﻌﺪ ﺍﻟﺘﻐﺬﻳﺔ ﻣﻦ ﺃﻫﻢ ﺍﻟﻌﻮﺍﻣﻞ ﺍﻟﺘﻲ ﺗﺆﺛﺮ ﻋﻠﻰ ﺻﺤﺔ ﺍﻹﻧﺴﺎﻥ؛ ﻓﺎﻟﻐﺬﺍﺀ ﻳﻤﺪ ﺍﻟﺠﺴﻢ ﺑﺎﻟﻤﻮﺍﺩ‬
‫ﺍﻟﻼﺯﻣﺔ ﻟﻠﻨﻤﻮ‪ ،‬ﻭﺑﺎﻟﻄﺎﻗﺔ ﺍﻟﻼﺯﻣﺔ ﻟﻠﻘﻴﺎﻡ ﺑﺎﻟﻮﻇﺎﺋﻒ ﺍﻟﺤﻴﻮﻳﺔ ﻭﺍﻟﺤﻴﺎ�ﻴﺔ ﻟﻠﺤﻔﺎﻅ ﻋﻠﻰ ﺍﻟﺼﺤﺔ‬
‫ﻭﻳﺴﺎﻋﺪ ﺍﻟﻐﺬﺍﺀ ﻋﻠﻰ ﺑﻨﺎﺀ ﺍﻷﻧﺴﺠﺔ ﻭﺗﻌﻮﻳﺾ ﺍﻟﺘﺎﻟﻒ ﻣﻨﻬﺎ‪ ،‬ﻭﻳﻘﻲ ﺍﻟﺠﺴﻢ ﻣﻦ ﺍﻷﻣ�ﺍﺽ‪.‬‬

‫ﻫﻮ ﺍﻟﻐﺬﺍﺀ ﺍﻟﺬﻱ ﻳﺤﺘﻮﻱ ﻋﻠﻰ ﺟﻤﻴﻊ ﺍﻟﻌﻨﺎﺻﺮ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﻀ�ﻭ��ﺔ‬ ‫ﺍﻟﻐﺬﺍﺀ ﺍﻟﻤﺘﻮﺍ�ﻥ‪:‬‬
‫ﻟﻠﺠﺴﻢ‪ ،‬ﻭﺑﻜﻤﻴﺎﺕ ﻣﻨﺎﺳﺒﺔ ﻟﻼﺣﺘﻴﺎﺟﺎﺕ ﺍﻟﻴﻮﻣﻴﺔ‪ .‬ﻭﻻ �ﻮﺟﺪ ﻏﺬﺍﺀ ﻓﻲ ﺍﻟﻄ�ﻴﻌﺔ ﻳﺤﺘﻮﻱ ﻋﻠﻰ‬
‫ﺟﻤﻴﻊ ﺍﻟﻌﻨﺎﺻﺮ ﺍﻟﻐﺬﺍﺋﻴﺔ؛ ﻟﺬﺍ ﻓﺈﻥ ﻋﻤﻠﻴﺔ ﺗﻮﺍ�ﻥ ﺍﻟﻐﺬﺍﺀ ﺗﻘﻮﻡ ﻋﻠﻰ ﺩﻣﺞ ﻣﺠﻤﻮﻋﺔ ﻣﻦ ﺍﻷﻏﺬﻳﺔ‬
‫ﻣﻊ ﺑﻌﻀﻬﺎ ﺑﻌﻀﺎ ﻟﻠﺤﺼﻮﻝ ﻋﻠﻰ ﺍﻟﻐﺬﺍﺀ ﺍﻟﻤﺘﻮﺍ�ﻥ‪.‬‬

‫ﻫﻲ ﺍﻟﺘﻐﺬﻳﺔ ﺍﻟﺘﻲ �ﻨﺎﺳﺐ ﺍﻟﻔﺮﺩ ﻣﻦ ﺣﻴﺚ ﺍﻟﻜﻤﻴﺔ )ﺍﻟﺴﻌ�ﺍﺕ‬ ‫ﺍﻟﺘﻐﺬﻳﺔ ﺍﻟﺼﺤﻴﺔ‪:‬‬
‫ﺍﻟﺤ�ﺍ��ﺔ(‪ ،‬ﻭﻧﻮﻋﻴﺔ ﺍﻟﻌﻨﺎﺻﺮ ﺍﻷﺳﺎﺳﻴﺔ ﻟﻠﻐﺬﺍﺀ ﻟﻠﻤﺤﺎﻓﻈﺔ ﻋﻠﻰ ﺍﻟﺤﺎﻟﺔ ﺍﻟﺼﺤﻴﺔ ﺍﻟﺴﻠﻴﻤﺔ ﻟﻠﻔﺮﺩ‪.‬‬
‫ﻭﺗﻌﺪ ﺍﻟﺘﻐﺬﻳﺔ ﺍﻟﺠﻴﺪﺓ ﺃﺣﺪ ﺍﻟﻤﻔﺎ�ﻴﺢ ﺍﻟﺮﺋﻴﺴﺔ ﻟﻠﺼﺤﺔ؛ ﻓﺘﺤﻤﻲ ﺍﻟﺸﺨﺺ ﻣﻦ ﺃﻣ�ﺍﺽ ﺳﻮﺀ‬
‫ﺍﻟﺘﻐﺬﻳﺔ‪ ،‬ﻭﻣﻦ ﺍﻷﻣ�ﺍﺽ ﺍﻟﻤﺰﻣﻨﺔ ﻣﺜﻞ ﺍﻟﺴﻜﺮﻱ‪ ،‬ﻭﺃﻣ�ﺍﺽ ﺍﻟﻘﻠﺐ‪ ،‬ﻭﺍﻟﺴﻜﺘﺔ ﺍﻟﺪﻣﺎﻏﻴﺔ‪،‬‬
‫ﻭﺍﻟﺴﺮﻃﺎﻧﺎﺕ‪.‬‬
 ‫ﺍﻟﻤﺠﻤﻮﻋﺎﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ‬
‫ﻭ�ﻨﻘﺴﻢ ﺍﻟﻤﺠﻤﻮﻋﺎﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺇﻟﻰ ﺃﺭﺑﻊ ﻣﺠﻤﻮﻋﺎﺕ‪:‬‬

‫ﺍﻟﻤﺠﻤﻮﻋﺔ ﺍﻷﻭﻟﻰ‪:‬‬

‫ﻭﻫﻲ ﺍﻷﻏﺬﻳﺔ ﺍﻟﺘﻲ ﺗﻤﺪ ﺍﻟﺠﺴﻢ ﺑﺎﻟﻄﺎﻗﺔ‬

‫ﺍﻟﻼﺯﻣﺔ ﻟﻠﺤﺮﻛﺔ ﻭﺍﻟﻌﻤﻞ‪ ،‬ﻭﺗﺸﻤﻞ ﺍﻷﻏﺬﻳﺔ‬
‫ﺍﻟﻐﻨﻴﺔ ﺑﺎﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ )ﺍﻷ�ﺯ‪ ،‬ﻭﺍﻟﺨﺒﺰ‪ ،‬ﻭﺍﻟﻨﺸﺎ(‬
‫ﺍﻟﻤﺠﻤﻮﻋﺔ ﺍﻷﻭﻟﻰ‬ ‫ﻭﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ‪ ،‬ﻭﺍﻷﻏﺬﻳﺔ ﺍﻟﻐﻨﻴﺔ ﺍﻟﺴﻜ��ﺎﺕ‪،‬‬
‫ﻭﺍﻟﺪﻫﻮﻥ ‪.‬‬

‫ﺍﻟﻤﺠﻤﻮﻋﺔ ﺍﻟﺜﺎﻧﻴﺔ‪:‬‬

‫ﻭﻫﻲ ﺍﻷﻏﺬﻳﺔ ﺍﻟﺘﻲ ﺗﺴﺎﻋﺪ ﻓﻲ ﺑﻨﺎﺀ ﺧﻼﻳﺎ‬

‫ﺍﻟﺠﺴﻢ ﻭﺗﺠﺪﻳﺪﻫﺎ‪ ،‬ﻭﺗﺸﻤﻞ ﺍﻷﻏﺬﻳﺔ ﺍﻟﻐﻨﻴﺔ‬
‫ﺑﺎﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﺍﻟﺤﻴﻮﺍﻧﻴﺔ ﻣﺜﻞ‪ :‬ﺍﻟﻠﺤﻮﻡ ﻭﺍﻷﻟﺒﺎﻥ‬
‫ﺍﻟﻤﺠﻤﻮﻋﺔ ﺍﻟﺜﺎﻧﻴﺔ‬ ‫ﻭﺍﻷﺳﻤﺎﻙ‪ ،‬ﻭﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﺍﻟﻨﺒﺎ�ﻴﺔ ﻣﺜﻞ‪ :‬ﺍﻟﺜﻤﺎﺭ‬
‫ﻭﺍﻟﻔﺎﻛﻬﺔ ﻭﺍﻟﺨﻀ�ﺍﻭﺍﺕ ﻭﺍﻟﻤﻜﺴ�ﺍﺕ‪.‬‬
 ‫ﺍﻟﻤﺠﻤﻮﻋﺔ ﺍﻟﺜﺎﻟﺜﺔ‪:‬‬

‫ﻭﻫﻲ ﺍﻷﻏﺬﻳﺔ ﺍﻟﻮﺍﻗﻴﺔ ﺍﻟﺘﻲ ﺗﺤﻤﻲ ﺍﻟﺠﺴﻢ‬

‫ﻣﻦ ﺍﻷﻣ�ﺍﺽ‪ ،‬ﻭﺗﺸﻤﻞ ﺍﻷﻏﺬﻳﺔ ﺍﻟﻐﻨﻴﺔ‬
‫ﺑﺎﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﻣﺜﻞ‪ :‬ﺍﻟﺨﻀ�ﺍﻭﺍﺕ ﻭﺍﻟﻔﺎﻛﻬﺔ‬
‫ﺍﻟﻤﺠﻤﻮﻋﺔ ﺍﻟﺜﺎﻟﺜﺔ‬ ‫ﺍﻟﻄﺎﺯﺟﺔ‪.‬‬

‫ﺍﻟﻤﺠﻤﻮﻋﺔ ﺍﻟ�ﺍﺑﻌﺔ‪:‬‬

‫ﺍﻟﻤﺎﺀ ﻭﻳﺪﺧﻞ ﻓﻲ ﺑﻨﺎﺀ ﻋﻤﻞ ﺍﻟﺠﺴﻢ‬

‫ﻭ�ﻨﻈﻴﻤﻪ‪.‬‬

‫ﺍﻟﻤﺠﻤﻮﻋﺔ ﺍﻟ�ﺍﺑﻌﺔ‬
 ‫ﺍﻟﻌﻨﺎﺻﺮ ﺍﻟﻐﺬﺍﺋﻴﺔ‬

‫ﺃﻭﻻ‪ :‬ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ‬
‫ﻫﻲ ﻣﻮﺍﺩ ﻋﻀﻮﻳﺔ ﻏﺬﺍﺋﻴﺔ ﻣﻬﻤﺔ �ﺘﻜﻮﻥ ﻣﻦ ﺍﻟﻜﺮﺑﻮﻥ‪ ،‬ﻭﺍﻟﻬﻴﺪ�ﻭﺟﻴﻦ‪ ،‬ﻭﺍﻷﻛﺴﺠﻴﻦ‪ ،‬ﻭﺗﻌﺪ‬
‫ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﻣﺼﺪ�ﺍ ﺭﺋﻴﺴﻴﺎ ﻟﻠﻐﺬﺍﺀ‪.‬‬

‫ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﻓﻲ ﺍﻟﺠﺴﻢ‪:‬‬
‫ﻳﻘﻮﻡ ﺍﻟﺠﻬﺎﺯ ﺍﻟﻬﻀﻤﻲ ﺑﺘﻜﺴﻴﺮ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ )ﺳﻜ��ﺎﺕ( ﻓﻲ ﺍﻟﺠﺴﻢ ﻟﻴﺴﻬﻞ ﺍﻣﺘﺼﺎﺻﻬﺎ‪،‬‬
‫ﻭﻳﺨ�ﻥ ﺍﻟﺴﻜﺮ ﺍﻟ�ﺍﺋﺪ ﻓﻲ ﺍﻟﺪﻡ ﻓﻲ ﺍﻟﻜﺒﺪ ﻭﻓﻲ ﺍﻟﻌﻀﻼﺕ ﻋﻠﻰ ﺷﻜﻞ ﺟﻼﻳﻜﻮﺟﻴﻦ‪ ،‬ﻭﻋﻨﺪ‬
‫ﺍﻣﺘﻼﺀ ﻣﺨﺎ�ﻥ ﺍﻟﺠﻼﻳﻜﻮﺟﻴﻦ ﻓﻲ ﺍﻟﻜﺒﺪ ﻭﻓﻲ ﺍﻟﻌﻀﻼﺕ ﻳﺘﺤﻮﻝ ﺍﻟﻔﺎﺋﺾ ﻣﻦ ﺍﻟﺴﻜﺮ ﺇﻟﻰ‬
‫ﺩﻫﻮﻥ‪.‬‬

‫ﺑﺴﻴﻄﺔ‬
‫ﺃﻧﻮﺍﻉ‬
‫ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ‬

‫ﻣﻌﻘﺪﺓ‬
‫ﻛﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﺃﺣﺎﺩﻳﺔ ﻭﺗﺸﻤﻞ ﺍﻟﺠﻠﻮﻛﻮﺯ )ﻭ�ﻮﺟﺪ‬
‫ﻓﻲ ﺍﻟﻔﻮﺍﻛﻪ ﻭﺍﻟﺨﻀ�ﻭﺍﺕ ﻭﺍﻟﻌﺴﻞ ﻭﺷ�ﺍﺏ ﺍﻟﺬﺭﺓ‬
‫ﻭﻧﺸﺎ ﺍﻟﺬﺭﺓ(‪ ،‬ﻭﺍﻟﻔﺮﻛﺘﻮﺯ )ﻭ�ﻮﺟﺪ ﻓﻲ ﺍﻟﻌﺴﻞ‬
‫ﻭﺗﻘﺴﻢ ﺍﻟﺒﺴﻴﻄﺔ‬
‫ﻭﺍﻟﻔﻮﺍﻛﻪ(‪ ،‬ﻭﺍﻟﺠﻼﻛﺘﻮﺯ‪.‬‬
‫ﻣﻨﻬﺎ ﺇﻟﻰ‪:‬‬

‫)ﺳﻜﺮ‬ ‫ﺍﻟﻼﻛﺘﻮﺯ‬ ‫ﻭﺗﺸﻤﻞ‬ ‫�ﻨﺎﺋﻴﺔ‬ ‫ﻛﺮﺑﻮﻫﻴﺪ�ﺍﺕ‬

‫ﺍﻟﺤﻠﻴﺐ(‪ ،‬ﻭﺍﻟﺴﻜ�ﻭﺯ )ﺳﻜﺮ ﻗﺼﺐ ﺍﻟﺴﻜﺮ(‪ ،‬ﻭﺍﻟﻤﺎﻟﺘﻮﺯ‬
‫)ﺳﻜﺮ ﺍﻟﺸﻌﻴﺮ(‪.‬‬

‫ﻓﻮﺍﺋﺪ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ‬
‫ﺗﻌﺪ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﻣﻦ ﺃﻓﻀﻞ ﻣﺼﺎﺩﺭ ﺍﻟﻄﺎﻗﺔ ﺍﻟﺘﻲ ﻳﺤﺘﺎﺟﻬﺎ ﺍﻟﺠﺴﻢ ﻟﻠﻘﻴﺎﻡ ﺑﻮﻇﺎﺋﻔﻪ‬
‫ﺍﻟﺤﻴﻮﻳﺔ؛ ﺣﻴﺚ ﻳﻤﺪ ﻏ�ﺍﻡ ﻭﺍﺣﺪ ﻣﻦ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﺍﻟﺠﺴﻢ ﺑـ ‪ ٤٫١‬ﺳﻌﺮ ﺣ�ﺍﺭﻱ‪) .‬ﺍﻟﺴﻌﺮ‬
‫ﺍﻟﺤ�ﺍﺭﻱ ﻣﻘﺪﺍﺭ ﺍﻟﺤ�ﺍﺭﺓ ﺍﻟﻼﺯﻣﺔ ﻟﺮﻓﻊ ﺩﺭﺟﺔ ﺣ�ﺍﺭﺓ ﻏ�ﺍﻡ ﻭﺍﺣﺪ ﻣﻦ ﺍﻟﻤﺎﺀ ﺩﺭﺟﺔ ﻣﺌﻮﻳﺔ‬
‫ﻭﺍﺣﺪﺓ(‪.‬‬

‫ﺗﺤﺎﻓﻆ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﻋﻠﻰ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﺍﻟﻼﺯﻣﺔ ﻟﺒﻨﺎﺀ ﺍﻟﺨﻼﻳﺎ‪.‬‬

‫ﺗﻤﺪ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﺍﻟﺠﺴﻢ ﺑﺎﻟﺠﻠﻮﻛﻮﺯ‪ ،‬ﻭﺗﻌﻤﻞ ﻋﻠﻰ �ﺜ�ﻴﺖ ﻧﺴﺒﺘﻪ ﻓﻲ ﺍﻟﺠﺴﻢ‪.‬‬

‫ﺗﻌﺪ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﻣﻦ ﺍﻟﻤﺼﺎﺩﺭ ﺍﻟﺮﺋﻴﺴﻴﺔ ﻟﻸﻟﻴﺎﻑ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﺘﻲ ﺗﺤﺴﻦ ﻣﻦ ﻭﻇﺎﺋﻒ‬

‫ﺍﻟﺠﻬﺎﺯ ﺍﻟﻬﻀﻤﻲ‪.‬‬
 ‫ﺃﻣﺎ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﺍﻟﻤﻌﻘﺪﺓ‬
‫ﻓﺘﻮﺟﺪ ﻓﻲ ﺍﻟﻨﺸﺎ‪ ،‬ﻭﺍﻟﺠﻠﻮﻛﻮﺯ ﺍ ﻳﻌﺪ ﻣﺼﺪﺭ ﺍﻟﻄﺎﻗﺔ ﺍﻟﻮﺣﻴﺪﻟﻠﺪﻣﺎﻍ ﻭﺍﻷﻋﺼﺎﺏ‪.‬‬
‫ﻣﺜﻞ‪ :‬ﺍﻷ�ﺯ‪ ،‬ﻭﺍﻟﺒﻄﺎﻃﺎ‪ ،‬ﻭﺍﻟﺬﺭﺓ‪ ،‬ﻭﺍﻟﺨﺒﺰ‪ ،‬ﻭﺍﻟﻤﻌﻜ�ﻭﻧﺔ‪ ،‬ﻭﺍﻟﺒﻘﻮﻝ‪ :‬ﻛﺎﻟﻔﻮﻝ ﻭﺍﻟﺤﻤﺺ ﻭﺍﻟﻌﺪﺱ‪،‬‬
‫ﻭﺍﻟﺤﺒﻮﺏ ﻏﻴﺮ ﺍﻟﻤﻘﺸﻮﺭﺓ‪ :‬ﻛﺎﻟﻘﻤﺢ ﻭﺍﻟﻨﺨﺎﻟﺔ ﻭﺍﻟﻔ��ﻜﺔ‪.‬‬

‫ﺣﺎﺟﺔ ﺍﻟﺠﺴﻢ ﻣﻦ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ‬

‫ﻭﻓﻘﺎ ﻻﺧﺘﻼﻑ ﺍﻟﻤﺮﺣﻠﺔ ﺍﻟﻌﻤ��ﺔ؛‬
‫ً‬ ‫ﺗﺨﺘﻠﻒ ﺍﻷﺟﺴﺎﻡ ﻓﻲ ﻛﻤﻴﺔ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﺍﻟﺘﻲ ﺗﺤﺘﺎﺟﻬﺎ‬

‫‪130‬‬ ‫ﻓﺎﻷﻃﻔﺎﻝ ﻭﻛﺒﺎﺭ ﺍﻟﺴﻦ ﻳﺤﺘﺎﺟﻮﻥ ﺇﻟﻰ ‪130‬‬

‫ﺟ�ﺍﻡ‬ ‫�ﻮﻣﻴﺎ‪.‬‬
‫ً‬ ‫ﺟ�ﺍﻣﺎ ﻣﻦ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ‬
‫ً‬

‫ﺃﻣﺎ ﺍﻟﺮﺟﺎﻝ ﺍﻟﺒﺎﻟﻐﻮﻥ ﻓﻴﺼﻞ ﻣﺘﻮﺳﻂ �ﻨﺎﻭﻝ‬

‫‪230-200‬‬
‫ﺟ�ﺍﻡ‬ ‫ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﻋﻨﺪﻫﻢ ‪ 230-200‬ﺟ�ﺍﻡ‬
‫�ﻮﻣﻴﺎ‬
‫ً‬

‫ﻓﻲ ﺣﻴﻦ �ﺒﻠﻎ ﻣﺘﻮﺳﻂ �ﻨﺎﻭﻝ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ‬

‫‪230-180‬‬
‫ﺟ�ﺍﻡ‬ ‫�ﻮﻣﻴﺎ ‪ 230-180‬ﺟ�ﺍﻡ‪.‬‬
‫ً‬ ‫ﻋﻨﺪ ﺍﻟﻨﺴﺎﺀ‬
 ‫ﺛﺎﻧﻴﺎ‪ :‬ﺍﻟﺪﻫﻮﻥ ﻭﺍﻟ��ﻮﺕ‬
‫ﺍﻟﺪﻫﻮﻥ‪ :‬ﻫﻲ ﻣﻮﺍﺩ ﻋﻀﻮﻳﺔ ﻗﺎﺑﻠﺔ ﻟﻠﺬﻭﺑﺎﻥ ﻓﻲ ﺍﻟﻤﺬ�ﺒﺎﺕ ﺍﻟﻌﻀﻮﻳﺔ ﻋﺪﺍ ﺍﻟﻤﺎﺀ‪� .‬ﺘﻜﻮﻥ ﻣﻦ‬
‫ﺫ�ﺍﺕ ﺍﻟﻜﺮﺑﻮﻥ ﻭﺍﻟﻬﻴﺪ�ﻭﺟﻴﻦ ﻭﺍﻷﻛﺴﺠﻴﻦ‪ ،‬ﻭﺗﻌﺪ ﻣﻦ ﺃﻏﻨﻰ ﺍﻟﻤﻮﺍﺩ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺑﺎﻟﺴﻌ�ﺍﺕ‬
‫ﺍﻟﺤ�ﺍ��ﺔ‪.‬‬

‫ﻓﻮﺍﺋﺪ ﺍﻟﺪﻫﻮﻥ‬

‫ﻏﻨﻴﺎ ﺑﺎﻟﻄﺎﻗﺔ ﺃﻛﺜﺮ ﻣﻦ ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﻭﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ‪ ،‬ﻓـ ‪ 1‬ﺟ�ﺍﻡ ﻣﻦ‬

‫ﻣﺼﺪ�ﺍ ً‬
‫ً‬ ‫ﺗﻌﺪ ﺍﻟﺪﻫﻮﻥ‬
‫ﺍﻟﺪﻫﻮﻥ ﻳﻤﺪ ﺍﻟﺠﺴﻢ ﺑـ ‪ 9.3‬ﺳﻌﺮ ﺣ�ﺍﺭﻱ‪ .‬ﻭﺗﻮﻓﺮ ﺍﻟﺪﻫﻮﻥ ﺣﻮﺍﻟﻲ ‪ ٪55‬ﻣﻦ ﺍﺣﺘﻴﺎﺟﺎﺕ‬
‫ﺍﻟﺠﺴﻢ ﻣﻦ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ ﻓﻲ ﺃ�ﻨﺎﺀ ﺍﻟ�ﺍﺣﺔ‪.‬‬

‫ﺗﺤﻤﻲ ﺍﻟﺪﻫﻮﻥ ﺍﻷﻋﻀﺎﺀ ﺍﻟﺪﺍﺧﻠﻴﺔ ﻣﻦ ﺍﻹﺻﺎﺑﺎﺕ ﺍﻟﻤﻴﻜﺎﻧﻴﻜﻴﺔ‪.‬‬

‫�ﻨﻈﻢ ﺍﻟﺪﻫﻮﻥ ﺣ�ﺍﺭﺓ ﺍﻟﺠﺴﻢ ﻭﺗﺤﺎﻓﻆ ﻋﻠﻴﻬﺎ‪.‬‬

‫ﺗﻤﺘﺺ ﻓﻴﺘﺎﻣﻴﻨﺎﺕ )ﺃ‪ ،‬ﺩ‪ ،‬ﻫـ‪ ،‬ﻙ( ﺍﻟﺬﺍﺋﺒﺔ ﻓﻲ ﺍﻟﺪﻫﻮﻥ‪.‬‬

‫ً‬
‫ﻣﻬﻤﺎ ﻓﻲ ﺗﺮﻛﻴﺐ ﺧﻼﻳﺎ ﺍﻟﺠﺴﻢ ﺍﻟﺤﻴﺔ‪ ،‬ﻭﺗﻐﺬﻱ ﺍﻟﺠﻠﺪ ﻭﺍﻟﺸﻌﺮ‪.‬‬ ‫ً‬
‫ﺟﺰﺀﺍ‬ ‫ﺗﺸﻜﻞ ﺍﻟﺪﻫﻮﻥ‬

‫ﺍﻟﺪﻫﻮﻥ ﺿ�ﻭ��ﺔ ﻟﻠﻨﻤﻮ ﺍﻟﺠﺴﺪﻱ ﻭﺍﻟﻌﻘﻠﻲ ﻋﻨﺪ ﺍﻷﻃﻔﺎﻝ‪.‬‬

 ‫ﻭﺗﻘﺴﻢ ﺍﻷﺣﻤﺎﺽ‬
‫ﺍﻟﺪﻫﻨﻴﺔ ﺇﻟﻰ ‪:‬‬

‫ﺍﻷﺣﻤﺎﺽ ﺍﻟﻼﻣﺸﺒﻌﺔ‪:‬‬ ‫ﺍﻷﺣﻤﺎﺽ ﺍﻟﻤﺸﺒﻌﺔ‪:‬‬

‫ﻭﺗﺴﻤﻰ ﺑﺎﻟﺪﻫﻮﻥ ﺍﻟﺤﻤﻴﺪﺓ؛ ﻷﻧﻬﺎ ﺗﻌﻤﻞ‬ ‫ﻋﻠﻰ ﺗﻮﺟﺪ ﻓﻲ ﺍﻟﺪﻫﻮﻥ ﺍﻟﺼﻠﺒﺔ‪ ،‬ﻭﺗﺴﻤﻰ‬
‫ﻋﻠﻰ ﺧﻔﺾ ﻣﺴﺘﻮﻯ ﺍﻟﻜﻮﻟﻴﺴﺘ�ﻭﻝ ﻓﻲ‬ ‫ﺑﺎﻟﺪﻫﻮﻥ ﺍﻟﺼﻠﺒﺔ ﻷﻧﻬﺎ ﺗﺒﻘﻰ ﺻﻠﺒﺔ‪ ،‬ﻭﻻ‬
‫ﺑﺄﻣ�ﺍﺽ‬ ‫ﻭﺍﻟﺘﻘﻠﻴﻞ ﻣﻦ ﺍﻹﺻﺎﺑﺔ‬ ‫ﺍﻟﺪﻡ‪،‬‬ ‫ﺗﺬﻭﺏ ﺑﺪﺭﺟﺔ ﺣ�ﺍﺭﺓ ﺍﻟﻐﺮﻓﺔ‪ .‬ﻭﺗﻮﺟﺪ‬
‫ﺍﻟﻘﻠﺐ ﻭﺍﻟﺸ�ﺍ�ﻴﻦ‪ .‬ﻭﺗﻘﺴﻢ ﺍﻷﺣﻤﺎﺽ‬ ‫ﺍﻟﺪﻫﻮﻥ‬ ‫ﻓﻲ‬ ‫ﺍﻟﻤﺸﺒﻌﺔ‬ ‫ﺍﻷﺣﻤﺎﺽ‬
‫ﺍﻟﻼﻣﺸﺒﻌﺔ ﺇﻟﻰ‪:‬‬ ‫ﺍﻟﺤﻴﻮﺍﻧﻴﺔ‪ ،‬ﻣﺜﻞ‪ :‬ﺍﻟﺪﻫﻮﻥ ﻓﻲ ﺍﻟﻠﺤﻢ‪،‬‬
‫ﻭﻣﻨﺘﺠﺎﺕ ﺍﻟﺤﻠﻴﺐ ﻛﺎﻣﻞ ﺍﻟﺪﺳﻢ‪ ،‬ﻭﺻﻔﺎﺭ‬
‫ﺍﻟ�ﻴﺾ‪ .‬ﻭﺗﻌﺪ ﺧﻄﺮﺓ ﻟﺘﺴﺒﺒﻬﺎ ﺑﺎﻹﺻﺎﺑﺔ‬
‫ﺑﺄﻣ�ﺍﺽ ﺍﻟﻘﻠﺐ ﻭﺍﻟﺸ�ﺍ�ﻴﻦ‪.‬‬

‫ﻭﺃﺣﻤﺎﺽ ﻣﺘﻌﺪﺩﺓ ﻻﻣﺸﺒﻌﺔ‬ ‫ﺃﺣﻤﺎﺽ ﺃﺣﺎﺩﻳﺔ ﻻﻣﺸﺒﻌﺔ‬

‫)ﻣﺜﻞ‪�� :‬ﺖ ﺑﺬﻭﺭ ﺍﻟﻜﺘﺎﻥ‪ ،‬ﻭ��ﺖ‬ ‫)ﻣﺜﻞ‪�� :‬ﺖ ﺍﻟ��ﺘﻮﻥ‪ ،‬ﻭ��ﺖ‬
‫ﺩﻭﺍﺭ ﺍﻟﺸﻤﺲ‪ ،‬ﻭ��ﺖ ﺍﻟﺼﻮﻳﺎ‪،‬‬ ‫ﺍﻟﻔﻮﻝ ﺍﻟﺴﻮﺩﺍﻧﻲ‪ ،‬ﻭ��ﺖ‬
‫ﻭ��ﺖ ﺍﻟﺬﺭﺓ‪ ،‬ﻭ��ﺖ ﺑﺬﺭﺓ ﺍﻟﻘﻄﻦ(‪.‬‬ ‫ﺍﻟﻜﺎﻧﻮﻻ(‬
 ‫ﺍﻟﺪﻫﻮﻥ ﺍﻟﻀﺎﺭﺓ‪ :‬ﺍﻟﻜﻮﻟﻴﺴﺘ�ﻭﻝ‬

‫ﻳﻘﻮﻡ ﺍﻟﻜﺒﺪ ﺑﺘﺼﻨﻴﻊ ﺍﻟﻜﻮﻟﻴﺴﺘ�ﻭﻝ ﺍﻟﺬﻱ �ﻮﺟﺪ ﻓﻲ ﺟﻤﻴﻊ ﺧﻼﻳﺎ ﺍﻟﺠﺴﻢ‪ .‬ﻭﻳﺴﺘﺨﺪﻡ‬
‫ً‬
‫ﻣﻬﻤﺎ ﻓﻲ ﻫﻀﻢ ﺍﻟﺪﻫﻮﻥ‪،‬‬ ‫ً‬
‫ﺩﻭ�ﺍ‬ ‫ﺍﻟﻜﻮﻟﺴﺘ�ﻭﻝ ﻓﻲ ﺗﻜﻮ�ﻦ ﺍﻟﻌﺼﺎﺭﺓ ﺍﻟﺼﻔ�ﺍﻭﻳﺔ ﺍﻟﺘﻲ ﺗﻠﻌﺐ‬
‫ً‬
‫ﻭﻳﺪﺧﻞ‪-‬ﺃﻳﻀﺎ‪ -‬ﻓﻲ ﺗﻜﻮ�ﻦ ﺍﻟﻬﺮﻣﻮﻧﺎﺕ ﺍﻟﺠﻨﺴﻴﺔ‪ ،‬ﻭﻓﻴﺘﺎﻣﻴﻦ )ﺩ(‪ .‬ﻭ�ﻮﺟﺪ ﺍﻟﻜﻮﻟﺴﺘ�ﻭﻝ ﻓﻲ‬
‫ﺍﻷﻏﺬﻳﺔ ﺍﻟﺤﻴﻮﺍﻧﻴﺔ ﻓﻘﻂ‪ ،‬ﻣﺜﻞ‪:‬‬
‫ﺍﻟﻜﺒﺪ ﻭﺍﻟﻜﻼﻭﻱ‪ ،‬ﻭﺻﻔﺎﺭ ﺍﻟ�ﻴﺾ‪ ،‬ﻭﺍﻟﻤﺦ ﻭﺍﻟﻠﺤﻮﻡ ﺍﻟﺤﻤ�ﺍﺀ ﺍﻟﻤﺪﻫﻨﺔ‪ ،‬ﻭﺍﻟﺪﺟﺎﺝ‪،‬‬
‫ﻭﺍﻟﺴﻤﻚ‪ ،‬ﻭﺍﻟﺤﻠﻴﺐ ﻛﺎﻣﻞ ﺍﻟﺪﺳﻢ ﻭﺟﻤﻴﻊ ﻣﻨﺘﺠﺎ�ﻪ‪.‬‬
‫ﻭﺗﻜﻮﻥ ﻧﺴﺒﺔ ﺍﻟﻜﻮﻟﺴﺘ�ﻭﻝ ﻃ�ﻴﻌﻴﺔ ﻓﻲ ﺍﻟﺪﻡ ﺇﺫﺍ ﻛﺎﻧﺖ ﺃﻗﻞ ﻣﻦ ‪200‬ﻣﻎ‪/‬ﺩﻳﺴﻴﻠﺘﺮ‪ .‬ﻭ�ﺆﺩﻱ‬
‫ﺍﺭﺗﻔﺎﻉ ﻣﺴﺘﻮﻯ ﺍﻟﻜﻮﻟﻴﺴﺘ�ﻭﻝ ﻓﻲ ﺍﻟﺪﻡ ﻋﻦ ﺍﻟﺤﺪ ﺍﻟﻄ�ﻴﻌﻲ ﺇﻟﻰ ﺗﻌﺮﺽ ﺍﻹﻧﺴﺎﻥ ﻟﻸﺧﻄﺎﺭ‬
‫ﺍﻟﻤﺮﺗﺒﻄﺔ ﺑﺎﺭﺗﻔﺎﻉ ﺍﻟﺪﻫﻨﻴﺎﺕ ﻓﻲ ﺍﻟﺠﺴﻢ؛ ﻛﺘﺼﻠﺐ ﺍﻟﺸ�ﺍ�ﻴﻦ ﻭﺍﻷﻭﻋﻴﺔ ﺍﻟﺪﻣﻮﻳﺔ‪ ،‬ﻭﺍﻟﺠﻠﻄﺎﺕ‬
‫ﺍﻟﻘﻠ�ﻴﺔ ﻭﺍﻟﺪﻣﺎﻏﻴﺔ‪ ،‬ﻭﺍﻟﺴﻜﺮﻱ‪ ،‬ﻭﺍﺭﺗﻔﺎﻉ ﺿﻐﻂ ﺍﻟﺪﻡ‪.‬‬

‫ﺣﺎﺟﺔ ﺍﻟﺠﺴﻢ ﻣﻦ ﺍﻟﺪﻫﻮﻥ‬

‫ﺗﻮﺻﻲ ﺍﻹﺭﺷﺎﺩﺍﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻷﺷﺨﺎﺹ ﺍﻟﺬ�ﻦ ﻻ ﻳﻌﺎﻧﻮﻥ ﻣﻦ ﺍﻷﻣ�ﺍﺽ ﺑﺄﻥ ﻻ ﻳ��ﺪ �ﻨﺎﻭﻝ‬
‫ﺍﻟﺪﻫﻮﻥ ﻋﻦ ‪ ٪20‬ﻭ ‪ ٪35‬ﻣﻦ ﺇﺟﻤﺎﻟﻲ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ ‪ ،‬ﻣﻊ ﺃﻗﻞ ﻣﻦ ‪ ٪10‬ﻣﻦ ﺍﻟﺴﻌ�ﺍﺕ‬
‫ﺍﻟﺤ�ﺍ��ﺔ ﻣﻦ ﺍﻟﺪﻫﻮﻥ ﺍﻟﻤﺸﺒﻌﺔ ﻭﺃﻗﻞ ﻣﻦ ‪ 300‬ﻣﻠﻎ ‪� /‬ﻮﻣﻴﺎ ﻣﻦ ﺍﻟﻜﻮﻟﻴﺴﺘ�ﻭﻝ‪.4‬‬
 ‫ﺛﺎﻟﺜﺎ‪ :‬ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ‬
‫ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ‪ :‬ﻫﻲ ﻣﺮﻛﺒﺎﺕ ﻋﻀﻮﻳﺔ‪ ،‬ﻭﺗﻌﺪ ﺍﻷﺣﻤﺎﺽ ﺍﻷﻣﻴﻨﻴﺔ ﺍﻟﺘﻲ �ﺘﻜﻮﻥ ﻣﻨﻬﺎ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ‬
‫ﻭﺣﺪﺓ ﺍﻟﺒﻨﺎﺀ ﺍﻷﺳﺎﺳﻴﺔ ﻟﻠﺨﻼﻳﺎ‪ ،‬ﻭﺍﻷﻧ��ﻤﺎﺕ ﻭﺍﻟﻬﺮﻣﻮﻧﺎﺕ ﻭﺍﻷﺟﺴﺎﻡ ﺍﻟﻤﻨﺎﻋﻴﺔ ﺍﻟﻤﻀﺎﺩﺓ‪،‬‬
‫ﻭ�ﺘﻜﻮﻥ ﺍﻷﺣﻤﺎﺽ ﺍﻷﻣﻴﻨﻴﺔ ﻣﻦ ﺍﻟﻜﺮﺑﻮﻥ ﻭﺍﻟﻬﻴﺪ�ﻭﺟﻴﻦ ﻭﺍﻷﻛﺴﺠﻴﻦ ﻭﺍﻟﻨﻴﺘ�ﻭﺟﻴﻦ‪.‬‬

‫ﻭﺗﻘﺴﻢ ﺍﻷﺣﻤﺎﺽ ﺍﻷﻣﻴﻨﻴﺔ ﺍﻟﻰ ﺃﺣﻤﺎﺽ ﺃﻣﻴﻨﻴﺔ ﺃﺳﺎﺳﻴﺔ ﺿ�ﻭ��ﺔ )ﻻ ﻏﻨﻰ ﻋﻨﻬﺎ( ﻷﻥ ﺍﻟﺠﺴﻢ‬
‫ﻻ ﻳﺴﺘﻄﻴﻊ ﺻﻨﻌﻬﺎ‪ ،‬ﻭﻋﺪﺩﻫﺎ ‪ ،9‬ﻭﺃﺣﻤﺎﺽ ﺃﻣﻴﻨﻴﺔ ﻏﻴﺮ ﺃﺳﺎﺳﻴﺔ )ﻳﻤﻜﻦ ﺍﻻﺳﺘﻐﻨﺎﺀ ﻋﻨﻬﺎ( ﻷﻥ‬
‫ﺩﺍﺋﻤﺎ‪ ،‬ﻭﻋﺪﺩﻫﺎ ‪.11‬‬
‫ً‬ ‫ﺍﻟﺨﻼﻳﺎ ﻻ ﺗﺤﺘﺎﺟﻬﺎ‬

‫ﻭ�ﺘﻮﻗﻒ ﺍﻟﻘﻴﻤﺔ ﺍﻟﻐﺬﺍﺋﻴﺔ ﻟﻠﺒ�ﻭﺗﻴﻨﺎﺕ ﻋﻠﻰ ﻣﺎ ﺗﺤﺘﻮﻳﻪ ﻣﻦ ﺍﻷﺣﻤﺎﺽ ﺍﻷﻣﻴﻨﻴﺔ ﺍﻷﺳﺎﺳﻴﺔ‬

‫ﺍﻟﺘﻲ ﺗﺪﺧﻞ ﻓﻲ ﺍﻟﻌﻤﻠﻴﺎﺕ ﺍﻟﺤﻴﻮﻳﺔ ﻟﻠﺠﺴﻢ‪ .‬ﻭﺗﻌﺪ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﺍﻟﺤﻴﻮﺍﻧﻴﺔ ﺍﻷﺻﻞ ﺫﺍﺕ ﻗﻴﻤﺔ‬
‫ﺣﻴﻮﻳﺔ ﻣﺮﺗﻔﻌﺔ ﻣﻘﺎﺭﻧﺔ ﺑﺎﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﺍﻟﻨﺒﺎ�ﻴﺔ ﺫﺍﺕ ﺍﻟﻘﻴﻤﺔ ﺍﻟﺤﻴﻮﻳﺔ ﺍﻟﻤﻨﺨﻔﻀﺔ؛ ﻷﻧﻬﺎ ﻻ ﺗﺤﺘﻮﻱ‬
‫ﻋﻠﻰ ﻛﻞ ﺍﻷﺣﻤﺎﺽ ﺍﻷﻣﻴﻨﻴﺔ ﺍﻷﺳﺎﺳﻴﺔ ﺍﻟﺘﻲ ﻳﺤﺘﺎﺟﻬﺎ ﺍﻟﺠﺴﻢ؛ ﻭﻟﺬﻟﻚ ﻻ ﺗﻜﻔﻲ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ‬
‫ﺍﻟﻨﺒﺎ�ﻴﺔ ﻭﺣﺪﻫﺎ ﻟﻠﺘﻐﺬﻳﺔ‪ ،‬ﺑﻞ ﻳﺠﺐ ﻣﺴﺎﻋﺪﺗﻬﺎ ﺑﺎﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﺍﻟﺤﻴﻮﺍﻧﻴﺔ ﻟﻠﺤﺼﻮﻝ ﻋﻠﻰ ﺟﻤﻴﻊ‬
‫ﺍﻷﺣﻤﺎﺽ ﺍﻷﻣﻴﻨﻴﺔ ﺍﻷﺳﺎﺳﻴﺔ ﺍﻟﻀ�ﻭ��ﺔ ﻟﻠﻌﻤﻠﻴﺎﺕ ﺍﻟﺤﻴﻮﻳﺔ ﻟﻠﺠﺴﻢ‪.‬‬
 ‫ﻓﻮﺍﺋﺪ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ‬
‫ﻣﻦ ﻓﻮﺍﺋﺪ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﺍﻟﻌﺪﻳﺪﺓ‪ ،‬ﺃﻧﻬﺎ‪:‬‬

‫ﺗﻤﺪ ﺍﻟﺠﺴﻢ ﺑﺎﻟﻄﺎﻗﺔ؛ ﻓـ ‪ 1‬ﻏﻢ ﻣﻦ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﻳﻤﺪ ﺍﻟﺠﺴﻢ ﺏ ‪ 4.1‬ﺳﻌ�ﺍ ﺣ�ﺍ��ﺎ‪.‬‬

‫ﺗﺴﺎﻋﺪ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﻋﻠﻰ ﺑﻨﺎﺀ ﻫﻴﻜﻞ ﺍﻟﺠﺴﻢ ﻭﺑﻘﺎﺋﻪ ﻓﻲ ﺣﺎﻟﺔ ﺳﻠﻴﻤﺔ‪ ،‬ﺣﻴﺚ ﺗﺸﻜﻞ‬
‫ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﺍﻷﻭﺗﺎﺭ ﻭﺍﻷﻏﺸﻴﺔ ﻭﺍﻷﻋﻀﺎﺀ ﻭﺍﻟﻌﻈﺎﻡ‪.‬‬

‫ﺗﺴﻬﻞ ﺍﻹﻧ��ﻤﺎﺕ‪ ،‬ﻭﻫﻲ ﺑ�ﻭﺗﻴﻨﺎﺕ‪ ،‬ﺗﻔﺎﻋﻼﺕ ﻛﻴﻤﻴﺎﺋﻴﺔ ﻣﻌﻴﻨﺔ ﻓﻲ ﺍﻟﺠﺴﻢ ﺩﻭﻥ ﺃﻥ ﺗﺨﻀﻊ‬
‫ﻟﻠﺘﻐ�ﻴ�ﺍﺕ ﻧﻔﺴﻬﺎ‪.‬‬

‫ﺗﺪﺧﻞ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﻓﻲ ﺗﺮﻛﻴﺐ ﺍﻟﻨﻮﺍﻗﻞ ﺍﻟﻌﺼ�ﻴﺔ‪ ،‬ﻭﺍﻷﺟﺴﺎﻡ ﺍﻟﻤﻀﺎﺩﺓ‪ ،‬ﻭﺣﻠﻴﺐ ﺍﻟﺜﺪﻱ‪،‬‬

‫ﻭﺍﻟﻤﺨﺎﻁ‪ ،‬ﻭﺍﻟﺤﻴﻮﺍﻧﺎﺕ ﺍﻟﻤﻨﻮﻳﺔ‪ ،‬ﻭﺍﻟﻬﺴﺘﺎﻣﻴﻦ‪ ،‬ﻭﺑﻌﺾ ﺍﻟﻬﺮﻣﻮﻧﺎﺕ‪ ،‬ﻣﺜﻞ‪) :‬ﺍﻷﻧﺴﻮﻟﻴﻦ‬
‫ﻭﻫﺮﻣﻮﻥ ﺍﻟﻐﺪﺓ ﺍﻟﺪﺭﻗﻴﺔ‪ ،‬ﻭﺍﻹﻳ�ﻴﻨﻔ��ﻦ(‪.‬‬

‫ﺗﺴﺎﻋﺪ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﻋﻠﻰ �ﻨﻈﻴﻢ ﻭﺣﻔﻆ ﺗﻮﺍ�ﻥ ﺍﻟﺴﻮﺍﺋﻞ ﺩﺍﺧﻞ ﺍﻟﺨﻼﻳﺎ‪.‬‬

‫ﺗﺴﺘﻄﻴﻊ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﺍﻟﺤﻔﺎﻅ ﻋﻠﻰ ﺍﻟﺘﻮﺍ�ﻥ ﺍﻟﺤﻤﻀﻲ ﺍﻟﻘﺎﻋﺪﻱ‪ ،‬ﻭﺍﻟﺤﻔﺎﻅ ﻋﻠﻰ ﺩﺭﺟﺔ‬
‫ﺣﻤﻮﺿﺔ ﺍﻟﺪﻡ ﺍﻟﻄ�ﻴﻌﻴﺔ‪.‬‬
 ‫ﺣﺎﺟﺔ ﺍﻟﺠﺴﻢ ﻣﻦ ﺍﻟﺒ�ﻭﺗﻴﻦ‬
‫ﻳﺠﺐ ﺃﻥ ﻳﺸﻜﻞ ﺍﻟﺒ�ﻭﺗﻴﻦ ﻧﺴﺒﺔ ‪ %10‬ﺇﻟﻰ ‪ %20‬ﻣﻦ ﺇﺟﻤﺎﻟﻲ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ؛ ﻓﻴﺤﺘﺎﺝ‬
‫ﺍﻟﺒﺎﻟﻐﻮﻥ ‪ 0.8‬ﺟﻢ ﻟﻜﻞ ﻛﺠﻢ ﻣﻦ ﺍﻟﻮ�ﻥ‪ ،‬ﻭﺗﺤﺘﺎﺝ ﺍﻟﻤ�ﺃﺓ ﺍﻟﻤﺘﻮﺳﻄﺔ ﺇﻟﻰ ﺣﻮﺍﻟﻲ ‪ 56‬ﺟﻢ‪ ،‬ﺃﻣﺎ‬
‫ﺍﻟﺮﺟﻞ ﺍﻟﻌﺎﺩﻱ ﻓﻴﺤﺘﺎﺝ ﺇﻟﻰ ‪ 63‬ﺟﻢ ﻣﻦ ﺍﻟﺒ�ﻭﺗﻴﻦ‪.‬‬

‫‪ 0.8‬ﺟﻢ ﻟﻜﻞ ﻛﺠﻢ ﻣﻦ ﺍﻟﻮ�ﻥ‬ ‫‪ %10‬ﺇﻟﻰ ‪%20‬‬

‫ﺍﻟﺒ�ﻭﺗﻴﻦ‬
‫ﺍﻟﻤ�ﺃﺓ ﺍﻟﻤﺘﻮﺳﻄﺔ ﺇﻟﻰ ﺣﻮﺍﻟﻲ ‪ 56‬ﺟﻢ‬

‫ﺍﻟﺮﺟﻞ ﺍﻟﻌﺎﺩﻱ ﻓﻴﺤﺘﺎﺝ ﺇﻟﻰ ‪ 63‬ﺟﻢ‬

 ‫�ﺍﺑﻌﺎ‪ :‬ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ‬
‫ً‬
‫ﺟﺪﺍ‪ ،‬ﺗﺴﺎﻋﺪ ﻋﻠﻰ ﻧﻤﻮ ﺍﻟﺠﺴﻢ‬ ‫ﻫﻲ ﻣﺮﻛﺒﺎﺕ ﻋﻀﻮﻳﺔ ﺗﻮﺟﺪ ﻓﻲ ﺍﻟﻐﺬﺍﺀ ﺑﻜﻤﻴﺎﺕ ﺿﺌﻴﻠﺔ‬
‫ﻭﺍﻟﺤﻔﺎﻅ ﻋﻠﻰ ﺍﻟﺼﺤﺔ‪ .‬ﻭﻋﻠﻰ ﺍﻟﺮﻏﻢ ﻣﻦ ﺃﻥ ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﻻ ﺗﻤﺪ ﺍﻟﺠﺴﻢ ﺑﺎﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ‬
‫)ﺍﻟﻄﺎﻗﺔ(‪ ،‬ﺇﻻ ﺃﻥ ﺍﻟﺠﺴﻢ ﻳﺤﺘﺎﺟﻬﺎ ﺑﻜﻤﻴﺎﺕ ﻗﻠﻴﻠﺔ‪.‬‬

‫ﻓﻴﺘﺎﻣﻴﻨﺎﺕ ﺫﺍﺋﺒﺔ ﻓﻲ ﺍﻟﻤﺎﺀ ﻳﺨﺰﻧﻬﺎ ﺍﻟﺠﺴﻢ ﺑﻜﻤﻴﺎﺕ‬

‫ﺿﺌﻴﻠﺔ‪ ،‬ﻭﻫﻲ ﻓﻴﺘﺎﻣﻴﻦ ﺝ )‪ (C‬ﻭﻓﻴﺘﺎﻣﻴﻨﺎﺕ ﺏ )‪(B‬‬
‫ﻭﺗﻘﺴﻢ‬
‫ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﻣﻦ‬
‫ﺣﻴﺚ ﺧﺼﺎﺋﺼﻬﺎ‬

‫ﻭﻓﻴﺘﺎﻣﻴﻨﺎﺕ ﺫﺍﺋﺒﺔ ﻓﻲ ﺍﻟﺪﻫﻦ ﻳﺨﺰﻧﻬﺎ ﺍﻟﺠﺴﻢ‬

‫ﺑﻜﻤﻴﺎﺕ ﻛ�ﻴﺮﺓ‪ ،‬ﻭﻫﻲ ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﺃ )‪ ، (A‬ﺩ )‪، (D‬‬
‫ﻫـ )‪ ، (E‬ﻙ) ‪.(K‬‬

‫ﻭﺗﻠﻌﺐ ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﻣﻦ ﻛﻼ ﺍﻟﻨﻮﻋﻴﻦ ﺩﻭ�ﺍ ﻫﺎﻣﺎ ﻓﻲ ﺑﻨﺎﺀ ﺧﻼﻳﺎ ﺍﻟﺠﺴﻢ ﻭﺗﺠﺪﻳﺪﻫﺎ‪ ،‬ﻭﻓﻲ ﺃﺩﺍﺀ‬
‫ﻭﻇﺎﺋﻒ ﺍﻟﺠﺴﻢ؛ ﻟﺬﻟﻚ ﻳﺠﺐ ﺃﻥ ُﻳﻤﺪ ﺟﺴﻢ ﺍﻹﻧﺴﺎﻥ ﺑﺎﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﺑﺎﺳﺘﻤ�ﺍﺭ‪ ،‬ﺧﺼﻮﺻﺎ‬
‫ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﺍﻟﺬﺍﺋﺒﺔ ﻓﻲ ﺍﻟﻤﺎﺀ ﺍﻟﺘﻲ ﻻ ﺗﺨ�ﻥ ﺑﻜﻤﻴﺎﺕ ﻓﻲ ﺍﻟﺠﺴﻢ‪.‬‬

‫�ﺆﺩﻱ ﻧﻘﺺ ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﺇﻟﻰ ﺑﻌﺾ ﺍﻻﺿﻄ�ﺍﺑﺎﺕ ﺍﻟﻮﻇﻴﻔﻴﺔ ﻷﻋﻀﺎﺀ ﺍﻟﺠﺴﻢ‪ ،‬ﻭﺍﻹﺻﺎﺑﺔ‬
‫ﺑﺒﻌﺾ ﺍﻷﻣ�ﺍﺽ ﺍﻟﺨﻄﻴﺮﺓ‪ .‬ﻭﺗﻮﺟﺪ ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﺑﻮﻓﺮﺓ ﻓﻲ ﻣﻮﺍﺩ ﻏﺬﺍﺋﻴﺔ ﻣﺜﻞ ﺍﻷﻟﺒﺎﻥ‬
‫ﻭﻣﻨﺘﺠﺎ�ﻬﺎ ﻭﺍﻟﺤﺒﻮﺏ ﻭﺍﻟﺒﻘﻮﻝ ﻭﺍﻟ��ﻮﺕ‪ ،‬ﻭﺗﻌﺪ ﺍﻟﻔﻮﺍﻛﻪ ﻭﺍﻟﺨﻀ�ﻭﺍﺕ‪ ،‬ﺍﻟﻄﺎ�ﺝ ﻣﻨﻬﺎ ﺧﺎﺻﺔ‪،‬‬
‫ﻣﻦ ﺃﻫﻢ ﺍﻟﻤﺼﺎﺩﺭ ﺍﻟﻐﺬﺍﺋﻴﺔ ﻟﻠﻔﻴﺘﺎﻣﻴﻨﺎﺕ‪.‬‬
 ‫ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﺍﻟﺬﺍﺋﺒﺔ ﻓﻲ ﺍﻟﺪﻫﻮﻥ ﻭﺗﺸﻤﻞ‪:‬‬

‫ﻓﻴﺘﺎﻣﻴﻦ ﺃ )‪ :(A‬ﻓﻴﺘﺎﻣﻴﻦ ﻣﻬﻢ ﻟﻺﺑﺼﺎﺭ ﻭﺻﺤﺔ ﺍﻟﺠﻠﺪ؛ ﻓﻨﻘﺼﻪ �ﺆﺩﻱ ﺇﻟﻰ ﺍﺿﻄ�ﺍﺏ‬
‫ﻭﻇﺎﺋﻒ ﺍﻟﺠﻠﺪ ﻭﺍﻷﻏﺸﻴﺔ ﺍﻟﻤﺨﺎﻃﻴﺔ‪ ،‬ﻭﺍﺧﺘﻼﻝ ﺷﺒﻜﻴﺔ ﺍﻟﻌﻴﻦ‪ ،‬ﻭﺍﻟ�ﺅﻳﺔ ﺍﻟﻤﺴﺎﺋﻴﺔ‬
‫)ﺍﻟﻌﺸﻰ ﺍﻟﻠﻴﻠﻲ(‪ ،‬ﻛﻤﺎ �ﺆﺩﻱ ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺃ ﺍﻟﺸﺪﻳﺪ ﺇﻟﻰ ﺟﻔﺎﻑ ﻗﺮﻧﻴﺔ ﺍﻟﻌﻴﻦ‬
‫ﻭﺇﻟﻰ ﺍﻟﻌﻤﻰ ﺍﻟﺘﺎﻡ‪ .‬ﻭﺗﺆﺩﻱ ��ﺎﺩﺓ ﻓﻴﺘﺎﻣﻴﻦ ﺃ ﺇﻟﻰ ﻓﻘﺪﺍﻥ ﺍﻟﺸﻬﻴﺔ‪ ،‬ﻭﺗﺴﺎﻗﻂ‬
‫ﺍﻟﺸﻌﺮ‪ ،‬ﻭﺟﻔﺎﻑ ﺍﻟﺠﻠﺪ‪ ،‬ﻭﺁﻻﻡ ﺍﻟﻌﻈﺎﻡ‪ ،‬ﻭﺍﻟﻘﻲﺀ‪ ،‬ﻭﻋﻴﻮﺏ ﺧﻠﻘﻴﺔ ﻓﻲ ﺃ�ﻨﺎﺀ ﺍﻟﺤﻤﻞ‪.‬‬
‫�ﻮﺟﺪ ﻓﻴﺘﺎﻣﻴﻦ ﺃ ﻓﻲ ﺍﻟﺨﻀﺎﺭ ﺍﻟﺪﺍﻛﻨﺔ ﺍﻟﺨﻀﺮﺓ ﻭ ﺫﺍﺕ ﺍﻟﻠﻮﻥ ﺍﻟﺒﺮﺗﻘﺎﻟﻲ ﺍﻟﻐﺎﻣﻖ‪،‬‬
‫ﻭﺻﻔﺎﺭ ﺍﻟ�ﻴﺾ‪ ،‬ﻭﺍﻟﻜﺒﺪ‪ ،‬ﻭﺍﻟﺴﻤﻚ‪ ،‬ﻭﻣﺸﺘﻘﺎﺕ ﺍﻟﺤﻠﻴﺐ؛ ﻛﺎﻟﺰﺑﺪﺓ ﻭﺍﻟﻠﺒﻦ ﻭﺍﻟﺠﺒﻨﺔ‪.‬‬
‫ﻓﻴﺘﺎﻣﻴﻦ ﺩ )‪ :(D‬ﻓﻴﺘﺎﻣﻴﻦ ﻣﻬﻢ ﻟﺒﻨﺎﺀ ﺍﻟﻌﻈﺎﻡ‪ .‬ﻳﻨﺘﺞ ﺩﺍﺧﻞ ﺍﻟﺠﺴﻢ �ﺘﻴﺠﺔ ﺍﻟﺘﻌﺮﺽ‬
‫ﻷﺷﻌﺔ ﺍﻟﺸﻤﺲ‪ ،‬ﻭﻳﺴﺎﻋﺪ ﻋﻠﻰ ﺍﻣﺘﺼﺎﺹ ﺍﻟﻜﺎﻟﺴﻴﻮﻡ ﻓﻲ ﺍﻷﻣﻌﺎﺀ‪.‬‬

‫�ﺆﺩﻱ ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺩ ﺇﻟﻰ ﺇﺻﺎﺑﺔ ﺍﻷﻃﻔﺎﻝ ﺑﻤﺮﺽ ﺍﻟﻜﺴﺎﺡ‪ ،‬ﻭﺍﻟﺒﺎﻟﻐﻴﻦ‬

‫ﺑﻬﺸﺎﺷﺔ ﺍﻟﻌﻈﺎﻡ‪ .‬ﺃﻣﺎ ��ﺎﺩﺓ ﻫﺬﺍ ﺍﻟﻔﻴﺘﺎﻣﻴﻦ ﻓﺈﻧﻬﺎ ﺗﺆﺩﻱ ﺇﻟﻰ ﺍﻟﺘﻜﻠﺲ ﺍﻟﻤﻔﺮﻁ‬
‫ﻟﻠﻌﻈﺎﻡ‪ ،‬ﻭﺣﺼﻰ ﺍﻟﻜﻠﻰ ﻭﺍﻟﻐﺜﻴﺎﻥ‪ ،‬ﻭﺍﻟﺼﺪﺍﻉ‪� .‬ﻮﺟﺪ ﻓﻴﺘﺎﻣﻴﻦ ﺩ ﻓﻲ ﺍﻟﺴﻤﻚ‪،‬‬
‫ﻭﺍﻟﺤﺒﻮﺏ‪ ،‬ﻭﺍﻟﺤﻠﻴﺐ ﻭﻣﺸﺘﻘﺎ�ﻪ‪.‬‬
‫ﻓﻴﺘﺎﻣﻴﻦ ﻫـ )‪ :(E‬ﻓﻴﺘﺎﻣﻴﻦ ﻣﻀﺎﺩ ﻟﻸﻛﺴﺪﺓ‪ ،‬ﻳﺴﺎﻋﺪ ﻓﻲ ﺻﻨﻊ ﻛ��ﺎﺕ ﺍﻟﺪﻡ ﺍﻟﺤﻤ�ﺍﺀ‪.‬‬
‫�ﺆﺩﻱ ﻧﻘﺼﻪ ﺇﻟﻰ ��ﺎﺩﺓ ﻓﻲ ﺗﻜﺴﻴﺮ ﻛ��ﺎﺕ ﺍﻟﺪﻡ ﺍﻟﺤﻤ�ﺍﺀ‪ .‬ﻭﻳﻤﻜﻦ ﺃﻥ ﺗﺴﺒﺐ‬
‫ﺍﻟﺠﺮﻋﺎﺕ ﺍﻟﻜ�ﻴﺮﺓ ﻣﻦ ﻓﻴﺘﺎﻣﻴﻦ ﻫـ ﺍﻟﺘﻌﺐ ﻭﺍﻹﺳﻬﺎﻝ‪ ،‬ﻭ��ﺎﺩﺓ ﻓﻲ ﺗﻤﻴﻊ ﺍﻟﺪﻡ‪ ،‬ﺃﻭ‬
‫ﺍﻟﺘﻘﻠﻴﻞ ﻣﻦ ﻗﺪﺭﺓ ﺍﻟﺪﻡ ﻋﻠﻰ ﺍﻟﺘﺠﻠﻂ‪ /‬ﺍﻟﺘﺨﺜﺮ‪.‬‬

‫�ﻮﺟﺪ ﻓﻴﺘﺎﻣﻴﻦ ﻫـ ﻓﻲ ﺍﻟ��ﻮﺕ ﺍﻟﻨﺒﺎ�ﻴﺔ‪ ،‬ﻭﺟﻨﻴﻦ ﺣﺒﻮﺏ ﺍﻟﻘﻤﺢ‪ ،‬ﻭﻣﻨﺘﺠﺎﺕ ﺍﻟﺤﺒﻮﺏ‬

‫ﺍﻟﻜﺎﻣﻠﺔ‪ ،‬ﻛﻤﺎ �ﻮﺟﺪ ﻓﻲ ﺍﻷﻓﻮﻛﺎﺩﻭ ﻭﺍﻟﻤﺎﻧﺠﺎ ﻭﺍﻟﺒﺎﺑﺎﻳﺎ‪ ،‬ﻭ��ﺖ ﺍﻟﺬﺭﺓ ﻭ��ﺖ ﻋﺒﺎﺩ‬
‫ﺍﻟﺸﻤﺲ‪ ،‬ﻭﺍﻟﺨﻀﺎﺭ ﺍﻟﺪﺍﻛﻨﺔ؛ ﻛﺎﻟﺴﺒﺎﻧﺦ ﻭﺍﻟﺒ�ﻭﻛﻠﻲ‪ ،‬ﻭﻓﺎﻛﻬﺔ ﺍﻟﺠﻮﺯ‪.‬‬
‫ﻓﻴﺘﺎﻣﻴﻦ ﻙ )‪ :(K‬ﻳﺴﺒﺐ ﻓﻴﺘﺎﻣﻴﻦ ﻙ ﺗﺨﺜﺮ ﺍﻟﺪﻡ‪ ،‬ﻭﻳﻌﺮﻑ ﺑﺎﻟﻤﺎﻧﻊ ﻟﻠﻨ��ﻒ‪ .‬ﻳﻨﺘﺞ‬
‫ﻫﺬﺍ ﺍﻟﻔﻴﺘﺎﻣﻴﻦ ﻓﻲ ﺃﻣﻌﺎﺀ ﺍﻹﻧﺴﺎﻥ‪ ،‬ﻭﻳﻜﻔﻲ ﻣﺎ �ﻨﺘﺠﻪ ﺍﻟﺒﻜﺘﻴ��ﺎ ﻓﻲ ﺃﻣﻌﺎﺀ‬
‫ﺍﻹﻧﺴﺎﻥ ﻟﺴﺪ ﺣﺎﺟﺔ ﺍﻟﺠﺴﻢ‪ .‬ﻳﺴﺒﺐ ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﻙ ﺇﻟﻰ ﻧﺰﻑ ﻋﻨﺪ ﺣﺪﻳﺜﻲ‬
‫ﺍﻟﻮﻻﺩﺓ‪ ،‬ﻛﻤﺎ �ﺆﺧﺮ ﺗﺨﺜﺮ ﺍﻟﺪﻡ ﻋﻨﺪ ﺍﻹﻧﺴﺎﻥ‪.‬‬

‫�ﻮﺟﺪ ﻓﻴﺘﺎﻣﻴﻦ ﻙ ﻓﻲ ﺍﻟﺨﻀﺎﺭ ﺍﻟﻮﺭﻗﻴﺔ ﺍﻟﺨﻀ�ﺍﺀ‪ ،‬ﻭﺍﻟﻤﻠﻔﻮﻑ‪ ،‬ﻭﺍﻟﺰﻫﺮﺓ‪،‬‬

‫ﻭﺍﻟﺤﺒﻮﺏ‪ ،‬ﻭﺍﻟﺴﻤﻚ‪ ،‬ﻭﺍﻟﻜﺒﺪ‪ ،‬ﻭﻟﺤﻢ ﺍﻟﺒﻘﺮ‪.‬‬
 ‫ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﺍﻟﺬﺍﺋﺒﺔ ﻓﻰ ﺍﻟﻤﺎﺀ ﻭﺗﺸﻤﻞ‪:‬‬

‫ﺧﻼﻳﺎ ﺍﻟﺠﺴﻢ ﻋﻠﻰ ﺗﺤﻮ�ﻞ‬ ‫ﺏ‪1‬‬ ‫ﺍﻟﺜﻴﺎﻣﻴﻦ‪ :‬ﻳﺴﺎﻋﺪ ﻓﻴﺘﺎﻣﻴﻦ‬ ‫ﺏ‪(1B)1‬‬ ‫ﻓﻴﺘﺎﻣﻴﻦ‬
‫ﺩﻭ�ﺍ ﻓﻲ ﺗﻘﻠﺺ ﺍﻟﻌﻀﻼﺕ‪ ،‬ﻭﺗﻮﺻﻴﻞ ﺍﻹﺷﺎ�ﺍﺕ ﺍﻟﻌﺼ�ﻴﺔ‪،‬‬
‫ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ ﺇﻟﻰ ﻃﺎﻗﺔ‪ .‬ﻭﻳﻠﻌﺐ ً‬
‫ﻭﻫﻮ ﻣﻬﻢ ﻟﻠﻌﻀﻼﺕ ﻭﺍﻟﻘﻠﺐ‪.‬‬
‫ﻳﺴﺒﺐ ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪1‬ﻣﺮﺽ ﺍﻟﺒﺮﻱ ﺑﺮﻱ ﺍﻟﺬﻱ �ﺆﺛﺮ ﻋﻠﻰ ﺍﻟﺘﻨﻔﺲ‪ ،‬ﻭﺣﺮﻛﺎﺕ ﺍﻟﻌﻴﻦ‪،‬‬
‫ﻭﻭﻇﻴﻔﺔ ﺍﻟﻘﻠﺐ‪ ،‬ﻭﺍﻟﻴﻘﻈﺔ‪ ،‬ﻭﺍﻟﺘﺸﻮﺵ ﺍﻟﺬﻫﻨﻲ‪ ،‬ﻭﺍﻟﺘﻌﺐ‪.‬‬

‫ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪� (2B) 2‬ﺍ�ﺒﻮﻓﻼﻓﻴﻦ‪ :‬ﻳﺴﺎﻫﻢ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ 2‬ﺑﺘﻜﺴﻴﺮ ﺍﻷﺣﻤﺎﺽ ﺍﻟﺪﻫﻨﻴﺔ‪ ،‬ﻭﻫﻮ‬
‫ﻛﻤﻠﻮ ٍﻥ ﻟﻠﻄﻌﺎﻡ ﻻﻣﺘﻼﻛﻪ ﺍﻟﻠﻮﻥ ﺍﻷﺻﻔﺮ‪.‬‬
‫ّ‬ ‫ﺍﻟﻨﻮﻉ ﺍﻟﻮﺣﻴﺪ ﻣﻦ ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﺍﻟﺬﻱ ُﻳﺴﺘﺨﺪﻡ‬
‫ﻣﺴﺎﻋﺪﺍ ﻟﻺﻧ��ﻤﺎﺕ؛ ﻓﻴﺪﺧﻞ ﻓﻲ ﺗﺤﻮ�ﻞ ﺍﻟﻐﺬﺍﺀ )ﺍﻟﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ‪،‬‬
‫ً‬ ‫ﺏ‪2‬‬ ‫ﻳﻌﻤﻞ ﻓﻴﺘﺎﻣﻴﻦ‬
‫ﻭﺍﻟﺪﻫﻮﻥ‪ ،‬ﻭﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ( ﺇﻟﻰ ﻃﺎﻗﺔ‪ ،‬ﻭﻧﻤﻮ ﻭﺗﻄﻮﺭ ﻭﺇﺻﻼﺡ ﺃﻧﺴﺠﺔ ﺍﻟﺠﺴﻢ )ﺍﻟﺠﻠﺪ‪ ،‬ﻭﺍﻟﻌﻴﻮﻥ‪،‬‬
‫ﻭﺍﻟﻠﺴﺎﻥ(‪ .‬ﻭﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪� 2‬ﺆﺩﻱ ﺇﻟﻰ ﺍﻟﺘﻬﺎﺏ ﺍﻟﺠﻠﺪ‪ ،‬ﻭﺍﻟﺘﻬﺎﺏ ﺍﻟﻠﺴﺎﻥ‪ ،‬ﻭﺭﻫﺎﺏ ﺍﻟﻀﻮﺀ‪.‬‬

‫ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ (B3) 3‬ﺍﻟﻨﻴﺎﺳﻴﻦ‪ :‬ﻓﻴﺘﺎﻣﻴﻦ ﻣﻬﻢ ﻹ�ﺘﺎﺝ ﺍﻟﻄﺎﻗﺔ‪ ،‬ﻳﻌﻤﻞ ﻛﻤﺴﺎﻋﺪ ﺇﻧ��ﻢ ﻟﺘﺤﻔﻴﺰ‬
‫ﻋﻤﻴﺎﺕ ﺍﻟﺘﻤﺜﻴﻞ ﺍﻟﻐﺬﺍﺋﻲ ﺍﻟﺘﻲ ﺗﺤﻮﻝ ﺍﻟﻄﺎﻗﺔ ﺇﻟﻰ ﺟﻠﻮﻛﻮﺯ‪.‬‬
‫ﺇﻟﻰ ﺍﻹﺻﺎﺑﺔ ﺑﻤﺮﺽ ﺍﻟﺒﻼﺟ�ﺍ ﺍﻟﺘﻲ �ﺘﻤﺜﻞ ﺃﻋ�ﺍﺿﻪ ﻓﻲ ﺍﻟﺘﻬﺎﺏ‬ ‫�ﺆﺩﻱ ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪3‬‬
‫ﻭﺍﻟﻘ َ�ﺡ ﻓﻲ ﺍﻟﻔﻢ‪.‬‬
‫ُ‬ ‫ﺍﻟﺠﻠﺪ‪ ،‬ﻭﺍﻹﺳﻬﺎﻝ‪ ،‬ﻭﺍﻟﺘﺸﻮﺵ ﺍﻟﺬﻫﻨﻲ‪،‬‬

‫ً‬
‫ﻫﺎﻣﺎ‬ ‫ً‬
‫ﺩﻭ�ﺍ‬ ‫ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ 5‬ﺣﺎﻣﺾ ﺍﻟﺒﺎ�ﺘﻮﺛﻴﻨﻴﻚ ‪ ، (Pantothenic Acid):‬ﻳﻠﻌﺐ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪٥‬‬
‫ً‬
‫ﺃﺳﺎﺳﺎ ﻟﺘﺼﻨﻴﻊ ﺍﻷﺣﻤﺎﺽ ﺍﻷﻣﻴﻨﻴﺔ‪ ،‬ﻭﺍﻷﺣﻤﺎﺽ ﺍﻟﺪﻫﻨﻴﺔ‪،‬‬ ‫ﻌﺪ‬
‫ﻓﻲ ﺇ�ﺘﺎﺝ ﻣ�ﺍﻓﻖ ﺍﻹﻧ��ﻢ ﺍﻟﺬﻱ ُﻳ ّ‬
‫ﺍﻟﻤﻬﻤﺔ‪.‬‬
‫ّ‬ ‫ﻭﺍﻟﻨﺎﻗﻼﺕ ﺍﻟﻌﺼ�ﻴﺔ‪ ،‬ﻭﺍﻟﻬﺮﻣﻮﻧﺎﺕ ﺍﻟﺴﺘﻴ�ﻭﻳﺪﻳﺔ‪ ،‬ﻭﺍﻟﻌﺪﻳﺪ ﻣﻦ ﺍﻟﻤﺮﻛﺒﺎﺕ ﺍﻷﺧﺮﻯ‬
‫ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ :(6B)6‬ﻓﻴﺘﺎﻣﻴﻦ ﻣﻬﻢ ﻓﻲ ﺗﻜﺴﻴﺮ ﻭﺗﻜﻮ�ﻦ ﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ‪ .‬ﻳﺪﺧﻞ ﻛﻤ�ﺍﻓﻖ ﺍﻧ��ﻢ‬
‫ﻓﻲ ﻋﻤﻠﻴﺎﺕ ﺍﻟﺘﻤﺜﻴﻞ ﺍﻟﻐﺬﺍﺋﻲ‪ ،‬ﻭ ﻳﻌ�ﺯ ﺇ�ﺘﺎﺝ ﺧﻼﻳﺎ ﺍﻟﺪﻡ ﺍﻟ�ﻴﻀﺎﺀ‪ ،‬ﻭﻳﺴﺎﻋﺪ ﻋﻠﻰ ﺗﺼﻨﻴﻊ ﺑﻌﺾ‬
‫ﺍﻟﻨﺎﻗﻼﺕ ﺍﻟﻌﺼ�ﻴﺔ‪ ،‬ﻭﻳﻠﻌﺐ ﺩﻭ�ﺍ ﻓﻲ ﺇ�ﺘﺎﺝ ﺧﻼﻳﺎ ﺍﻟﺪﻡ ﺍﻟﺤﻤ�ﺍﺀ‪ ،‬ﻭﺍﻟﻄﺎﻗﺔ‪ .‬ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‬
‫‪� 6‬ﺆﺩﻱ ﺇﻟﻰ ﻓﻘﺮ ﺍﻟﺪﻡ‪ ،‬ﻭﻣﺸﺎﻛﻞ ﻓﻲ ﺍﻟﺠﻬﺎﺯ ﺍﻟﻌﺼﺒﻲ ﺍﻟﻤﺮﻛﺰﻱ‪ ،‬ﻭﺻﻌﻮﺑﺔ ﻓﻲ ﺍﻟﻤﺸﻲ‪،‬‬
‫ﻭ�ﻨﻤﻴﻞ ﻓﻲ ﺍﻟﻘﺪﻣﻴﻦ ﻭﺍﻟﻴﺪ�ﻦ‪.‬‬

‫ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ (B7) 7‬ﺍﻟ�ﻴﻮﺗﻴﻦ ) ‪ :(Biotin‬ﻣﻦ ﻣ�ﺍﻓﻘﺎﺕ ﺍﻹﻧ��ﻢ‪ ،‬ﻭﻟﻪ ﺩﻭﺭ ﻫﺎﻡ ﻓﻲ ﻭﻇﺎﺋﻒ‬
‫ﺑﻌﺾ ﺍﻹﻧ��ﻤﺎﺕ ﺍﻟﺘﻲ ﺗﺪﺧﻞ ﻓﻲ ﺍﻟﻌﺪﻳﺪ ﻣﻦ ﻋﻤﻠﻴﺎﺕ ﺍﻟﺘﻤﺜﻴﻞ ﺍﻟﻐﺬﺍﺋﻲ ﺍﻷﺳﺎﺳﻴﺔ‪.‬‬

‫ﻓﻴﺘﺎﻣﻴﻦ ﺏ ‪ (B9) 9‬ﺍﻟﻔﻮﻻﺕ‪ ،‬ﺣﻤﺾ ﺍﻟﻔﻮﻟﻴﻚ )‪ :( Folic Acid‬ﻳﻠﻌﺐ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ ٩‬ﺩﻭ�ﺍ‬

‫ﻓﻲ ﺍﻟﻤﺴﺎﻋﺪﺓ ﻋﻠﻰ ﻧﻤﻮ ﺍﻟﺨﻼﻳﺎ‪ ،‬ﻭﺇ�ﺘﺎﺝ ﺍﻟﺤﻤﺾ ﺍﻟﻨﻮﻭﻱ ﺍﻟﻀ�ﻭﺭﻱ ﻻﻧﻘﺴﺎﻡ ﺍﻟﺨﻼﻳﺎ‪ ،‬ﻭﻫﻮ‬
‫ﻓﺈﻥ ﻧﻘﺼﻪ ﻗﺪ ﻳﺴﺒﺐ ﻓﻘﺮ ﺍﻟﺪﻡ‪ ،‬ﻭﺍﻟﺘﻌﺐ‪ ،‬ﻭﺍﻟﻀﻌﻒ‪،‬‬
‫ﻣﻬﻢ ﻹ�ﺘﺎﺝ ﺧﻼﻳﺎ ﺍﻟﺪﻡ ﺍﻟﺤﻤ�ﺍﺀ‪ ،‬ﻭﻟﺬﻟﻚ ّ‬
‫ﱞ‬
‫ﻭﺍﻟﺸﺤﻮﺏ‪ ،‬ﻭﻟﻔﻴﺘﺎﻣﻴﻦ ﺏ‪٩‬ﺗﺄ�ﻴﺮ ﻋﻠﻰ ﺍﻟﺠﻬﺎﺯ ﺍﻟﻌﺼﺒﻲ‪ ،‬ﻣﻤﺎ �ﺆﺩﻱ ﺇﻟﻰ ﺍﻟﺘﻐﻴﺮ ﻓﻲ ﺍﻟﺴﻠﻮﻙ‬
‫ﺍﻟﻨﻔﺴﻲ‪ ،‬ﻭﺍﻻﻛﺘﺌﺎﺏ‪ ،‬ﻭﺳﺮﻋﺔ ﺍﻟﺘﻬﻴ�‪� .‬ﺆﺩﻱ ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ ٩‬ﺇﻟﻰ ﺍﻹﺳﻬﺎﻝ‪ ،‬ﻭﺍﻟﻨﺴﻴﺎﻥ‪،‬‬
‫ﻭﻓﻘﺪﺍﻥ ﺍﻟﺸﻬﻴﺔ‪� .‬ﻮﺟﺪ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ ٩‬ﻓﻲ ﺍﻟﺴﺒﺎﻧﺦ‪ ،‬ﻭﺍﻟﻌﺪﺱ‪ ،‬ﻭﺍﻟﺒﻘﻮﻟﻴﺎﺕ‪.‬‬

‫ﺴﻤﻰ‬
‫ﻋﻨﺼﺮ ﻣﻌﺪﻧﻲ‪ُ ،‬ﻳ ّ‬
‫ٍ‬ ‫ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ :(12B)12‬ﻫﻮ ﺍﻟﻔﻴﺘﺎﻣﻴﻦ ﺍﻟﻮﺣﻴﺪ ﺍﻟﺬﻱ ﻳﺤﺘﻮﻱ ﻋﻠﻰ‬
‫ﺍﻟﻜﻮﺑﺎﻟﺖ ﺍﻟﻤﻬﻢ ﻟﻠﻤﺤﺎﻓﻈﺔ ﻋﻠﻰ ﻭﻇﺎﺋﻒ ﺍﻟﺪﻣﺎﻍ‪ ،‬ﻭﺗﻄﻮﺭﻩ‪ ،‬ﻭﺍﻟﻤﺤﺎﻓﻈﺔ ﻋﻠﻰ ﺍﻟﻮﻇﺎﺋﻒ‬
‫ﺍﻟﻌﺼ�ﻴﺔ‪ ،‬ﻭﺇ�ﺘﺎﺝ ﺧﻼﻳﺎ ﺍﻟﺪﻡ ﺍﻟﺤﻤ�ﺍﺀ‪ ،‬ﻛﻤﺎ ﺃﻧّ ﻪ ﻣﻬﻢ ﻟﺘﺤﻮ�ﻞ ﺍﻟﺪﻫﻮﻥ ﻭﺍﻟﺒ�ﻭﺗﻴﻨﺎﺕ ﺇﻟﻰ ﻃﺎﻗﺔ‪،‬‬
‫ﻭﺍﻧﻘﺴﺎﻡ ﺍﻟﺨﻼﻳﺎ‪ ،‬ﻭﺗﺼﻨﻴﻊ ﺍﻷﺣﻤﺎﺽ ﺍﻟﻨﻮﻭﻳﺔ‪�.‬ﺆﺩﻱ ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ ١٢‬ﺇﻟﻰ ﻓﻘﺮ ﺍﻟﺪﻡ‪،‬‬
‫ﻭﻧﻤﻨﻤﺔ ﺑﺎﻷﻋﺼﺎﺏ ﻭﺍﻟﻌﻀﻼﺕ‪� .‬ﻮﺟﺪ ﻓﻴﺘﺎﻣﻴﻦ ﺏ‪ ١٢‬ﻓﻲ ﺍﻟ�ﻴﺾ‪ ،‬ﻭﺍﻟﺤﻠﻴﺐ‪ ،‬ﻭﺍﻟﻠﺤﻮﻡ‪.‬‬
‫ﻓﻴﺘﺎﻣﻴﻦ )ﺝ( )‪ :(C‬ﻳﺴﺎﻫﻢ ﻓﻴﺘﺎﻣﻴﻦ ﺝ �ﺈ�ﺘﺎﺝ ﺍﻟﻜﻮﻻﺟﻴﻦ ﺍﻟﻀ�ﻭﺭﻱ ﻟﻠﻌﻈﺎﻡ ﻭﺍﻷﺳﻨﺎﻥ‪ .‬ﻭﻫﻮ‬
‫ﻣﻀﺎﺩ ﻟﻸﻛﺴﺪﺓ‪ ،‬ﻳﻌ�ﺯ ﻣﻨﺎﻋﺔ ﺍﻟﺠﺴﻢ ﻭﻳﺴﺎﻋﺪﻩ ﻋﻠﻰ ﻣﻘﺎﻭﻣﺔ ﺍﻷﻣ�ﺍﺽ‪ ،‬ﻛﻤﺎ ﻳﻌ�ﺯ ﺍﻣﺘﺼﺎﺹ‬
‫ﺍﻟﺤﺪﻳﺪ‪� .‬ﻮﺟﺪ ﻓﻴﺘﺎﻣﻴﻦ ﺝ ﻓﻲ ﺍﻟﺤﻤﻀﻴﺎﺕ‪ ،‬ﻭﺍﻟﺸﻤﺎﻡ‪ ،‬ﻭﺍﻟﻔ�ﺍﻭﻟﺔ‪ ،‬ﻭﺍﻟﺒ�ﻭﻛﻠﻲ‪ ،‬ﻭﺍﻟﺴﺒﺎﻧﺦ‪،‬‬
‫ﻭﺍﻟﺒﻄﺎﻃﺎ‪ ،‬ﻭﺍﻟﺒﻨﺪﻭﺭﺓ‪.‬‬

‫‪B1‬‬
‫‪B2‬‬
‫ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﺍﻟﺬﺍﺋﺒﺔ ﻓﻰ ﺍﻟﻤﺎﺀ‬
‫‪B3‬‬

‫‪C‬‬ ‫‪B5‬‬
‫‪B6‬‬
‫‪B9‬‬ ‫‪B8‬‬
 ‫ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺩ ﻓﻲ ﺍﻟﻤﺠﺘﻤﻊ ﺍﻷﺭﺩﻧﻲ‪:‬‬
‫ﻛﺸﻔﺖ ﺁﺧﺮ ﺍﻹﺣﺼﺎﺋﻴﺎﺕ ﺇﻟﻰ ﺃﻥ ‪ %70‬ﻣﻦ ﺍﻟﻤﺠﺘﻤﻊ ﺍﻷﺭﺩﻧﻲ ﻳﻌﺎﻧﻮﻥ ﻣﻦ ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺩ‬
‫ﺍﻟﺬﻱ ﻳﺴﺒﺐ ﻣﺸﺎﻛﻞ ﺻﺤﻴﺔ ﻟﻠﻨﺴﺎﺀ ﻋﻨﺪ ﺍﻟﺤﻤﻞ ﻭﺍﻟﻮﻻﺩﺓ ﻭﺍﻹﺭﺿﺎﻉ‪ ،‬ﻣﻤﺎ ﻳﺠﻌﻠﻬﻦ ﻋﺮﺿﺔ‬
‫ﻟﻺﺻﺎﺑﺔ ﺑﻬﺸﺎﺷﺔ ﺍﻟﻌﻈﺎﻡ‪.‬‬

‫ﺗﺆﺩﻱ ﻗﻠﺔ ﺍﻟﺘﻌﺮﺽ ﻟﻠﺸﻤﺲ‪ ،‬ﻭﻗﻠﺔ �ﻨﺎﻭﻝ ﺍﻟﻐﺬﺍﺀ ﺍﻟﻐﻨﻲ ﺑﻔﻴﺘﺎﻣﻴﻦ ﺩ‪ ،‬ﺇﻟﻰ ﻧﻘﺺ ﻟﻬﺬﺍ‬
‫ﺍﻟﻔﻴﺘﺎﻣﻴﻦ ﻓﻲ ﺍﻟﺠﺴﻢ‪ ،‬ﻣﻤﺎ ﻳﺴﺒﺐ ﻣﺸﺎﻛﻞ ﻓﻲ ﺳﻮﺀ ﺍﻻﻣﺘﺼﺎﺹ‪.‬‬
‫ﻳﻤﻜﻦ ﺍﻟﻜﺸﻒ ﻋﻦ ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺩ �ﺈﺟ�ﺍﺀ ﻓﺤﺺ ﺑﺴﻴﻂ ﻟﻠﺪﻡ‪ ،‬ﺃﻭ ﻣﻦ ﺧﻼﻝ ‪-‬ﺍﻷﻋ�ﺍﺽ ﺍﻟﺘﻲ‬
‫ﻗﺪ ﺗﻈﻬﺮ ﻋﻠﻰ ﺍﻟﻤﺼﺎ�ﻴﻦ ﺑﻨﻘﺺ ﺷﺪﻳﺪ ﻓﻲ ﻓﻴﺘﺎﻣﻴﻦ ﺩ ﻣﺜﻞ‪ :‬ﺃﻟﻢ ﺍﻟﻌﻀﻼﺕ ﻭﺍﻟﻌﻈﺎﻡ‪ ،‬ﺧﺎﺻﺔ‬
‫ﺍﻟﻌﻈﺎﻡ ﺍﻟﻜ�ﻴﺮﺓ؛ ﻛﻌﻈﺎﻡ ﺍﻟﺤﻮﺽ ﻭﻋﻈﻢ ﺍﻟﻔﺨﺬ‪ ،‬ﻭﺍﻹﻋﻴﺎﺀ ﻭﺍﻟﻀﻌﻒ ﻭﺍﻟﻜﺂﺑﺔ‪ ،‬ﻭﻻ ﺗ�ﻭﻝ ﻫﺬﻩ‬
‫ﺍﻷﻋ�ﺍﺽ ﺇﻻ ﺇﺫﺍ ﺗﻢ ﺗﻌﻮﻳﺾ ﻧﻘﺺ ﻓﻴﺘﺎﻣﻴﻦ ﺩ ﺑﺎﻟﻄ�ﻕ ﺍﻟﻄ�ﻴﻌﻴﺔ ﻭﺍﻷﺩﻭﻳﺔ ﺍﻟﻤﺪﻋﻤﺔ‪.‬‬
 ‫ﺧﺎﻣﺴﺎ‪ :‬ﺍﻟﻤﺎﺀ‬

‫ﻳﺤﺘﻮﻱ ﺟﺴﻢ ﺍﻹﻧﺴﺎﻥ ﻋﻠﻰ ﺛﻠﺜﻲ ﻭﺯﻧﻪ ﻣﻦ ﺍﻟﻤﺎﺀ‪ ،‬ﻭﻳﺤﺘﺎﺝ ﺍﻟﻔﺮﺩ ﻓﻲ ﺍﻟﺤﺎﻻﺕ ﺍﻟﻄ�ﻴﻌﻴﺔ ﺇﻟﻰ‬
‫ﻟﺘ��ﻦ ﻣﻦ ﺍﻟﻤﺎﺀ ﻋﻠﻰ ﺍﻷﻗﻞ؛ ﻭﻟﺬﺍ ﻻ ﻳﺴﺘﻄﻴﻊ ﺃﻱ ﻛﺎﺋﻦ ﺣﻲ ﺍﻟﻌﻴﺶ ﺩﻭﻥ ﺍﻟﻤﺎﺀ‪ ،‬ﻓﺎﻹﻧﺴﺎﻥ‬
‫ﻳﻤﻮﺕ ﻟﻮ ﺣﺮﻡ ﻣﻦ ﺷﺮﺏ ﺍﻟﻤﺎﺀ ﻟﻤﺪﺓ ﺗ��ﺪ ﻋﻦ ﺛﻼﺛﺔ ﺃﻳﺎﻡ‪ ،‬ﻭ ﻳﻌﻴﺶ ﺃﻛﺜﺮ ﻣﻦ ﺷﻬ��ﻦ ﻟﻮ ﺣﺮﻡ‬
‫ﻣﻦ ﺍﻟﻄﻌﺎﻡ‪ ،‬ﻭﻭﻓﺮ ﻟﻪ ﺍﻟﺸ�ﺍﺏ ﻓﻘﻂ ؛ ﻭﻟﺬﺍ ﻳﻌﺪ ﺍﻟﻤﺎﺀ ﻣﻦ ﺃﻫﻢ ﺍﻟﻌﻨﺎﺻﺮ ﺍﻟﻐﺬﺍﺋﻴﺔ ﻟﻜﻞ ﺧﻠﻴﺔ‬
‫ﺣﻴﺔ‪ ،‬ﻭﻋﻤﻠﻴﺔ ﺣﻴﻮﻳﺔ ﺗﺠﺮﻱ ﺩﺍﺧﻞ ﺃﻱ ﺟﺴﻢ ﺣﻲ‪ .‬ﻭﺍﻹﻧﺴﺎﻥ‪.‬‬
 ‫ﻭﻇﺎﺋﻒ ﺍﻟﻤﺎﺀ‪:‬‬

‫ﻳﺪﺧﻞ ﻓﻲ ﺟﻤﻴﻊ ﻭﻇﺎﺋﻒ ﺍﻟﺠﺴﻢ ﺍﻟﺤﻴﻮﻳﺔ‪.‬‬

‫ﻳﺴﺎﻫﻢ ﻓﻲ ﺗﻔﺘﻴﺖ ﺍﻟﻐﺬﺍﺀ ﺩﺍﺧﻞ ﺍﻟﻔﻢ ﻭﺍﻟﻤﻌﺪﺓ‪ ،‬ﻭﻳﺴﺎﻋﺪ ﻋﻠﻰ ﻫﻀﻤﻪ ﺩﺍﺧﻞ ﺍﻟﺠﻬﺎﺯ‬
‫ﺍﻟﻬﻀﻤﻲ‪.‬‬
‫ﻳﻨﻘﻞ ﺍﻟﻤﻮﺍﺩ ﺍﻟﻐﺬﺍﺋﻴﺔ ﻟﻠﺨﻼﻳﺎ‪ ،‬ﻭﻳﺴﺎﻋﺪ ﺍﻟﺠﺴﻢ ﺑﻄ�ﺡ ﺍﻟﻔﻀﻼﺕ‪.‬‬
‫ﻳﺤﺎﻓﻆ ﻋﻠﻰ ﺭﻃﻮﺑﺔ ﺍﻷﻧﺴﺠﺔ ﻭﺍﻷﻋﻀﺎﺀ ﻭﺍﻟﻤﻔﺎﺻﻞ‪.‬‬
‫ﻳﺴﺎﻋﺪ ﻋﻠﻰ �ﻨﻈﻴﻢ ﺩﺭﺟﺔ ﺣ�ﺍﺭﺓ ﺍﻟﺠﺴﻢ‪ ،‬ﻭﻫﻮ ﺿ�ﻭﺭﻱ ﻟﺜﺒﺎﺕ ﺩﺭﺟﺔ ﺣ�ﺍﺭﺓ ﺍﻟﺠﺴﻢ‬
‫ﺍﻟﺪﺍﺧﻠﻴﺔ‪.‬‬
‫ﺿ�ﻭ��ﺎ ﻻﻣﺘﺼﺎﺹ ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﺍﻟﺬﺍﺋﺒﺔ ﻓﻴﻪ؛ ﺍﺫ ﻳﻌﻤﻞ ﻛﻤﺬﻳﺐ ﻟﻠﻔﻴﺘﺎﻣﻴﻨﺎﺕ‬
‫ً‬ ‫ﻳﻌﺪ ﺍﻟﻤﺎﺀ‬
‫ﻭﺍﻟﻤﻌﺎﺩﻥ ﻭﺍﻟﺠﻠﻮﻛﻮﺯ ﻭﺍﻷﺣﻤﺎﺽ ﺍﻷﻣﻴﻨﻴﺔ‪.‬‬
‫ﺃﺳﺎﺳﻴﺎ ﻟﻠﺪﻡ‪ ،‬ﻭﻳﺪﺧﻞ ﻓﻲ ﺗﻜﻮ�ﻦ ﺍﻟﻌﺼﺎ�ﺍﺕ ﺍﻟﻤﻌﺪﻳﺔ ﻭﺍﻟﺒﻨﻜ��ﺎﺳﻴﺔ‬
‫ً‬ ‫ﻳﻌﺪ ﺍﻟﻤﺎﺀ ﻣﻜﻮﻧً ﺎ‬
‫ﻭﺍﻟﻤ�ﺍ��ﺔ‪ ،‬ﻭﺗﻜﻮ�ﻦ ﺍﻟﻌ�ﻕ ﻭﻧﺤﻮﻩ‪.‬‬

‫ﻫﻨﺎﻙ ﻋﻮﺍﻣﻞ ﻛﺜﻴﺮﺓ �ﺘﺤﻜﻢ ﺑﺤﺎﺟﺔ ﺍﻟﺠﺴﻢ ﺍﻟﻴﻮﻣﻴﻪ ﻟﻠﻤﺎﺀ‪ ،‬ﻣﻨﻬﺎ‪ :‬ﺩﺭﺟﺔ ﺣ�ﺍﺭﺓ ﺍﻟﻄﻘﺲ‪،‬‬
‫ﻭﻣﺴﺘﻮﻯ ﺍﻟﻨﺸﺎﻁ ﺍﻟﺒﺪﻧﻲ‪ ،‬ﻭﻣﻤﺎﺭﺳﺔ ﺍﻟ��ﺎﺿﺎﺕ ﺍﻟﻌﻨﻴﻔﺔ‪ ،‬ﻭﺍﻟﺤﻤﻞ ﻭﺍﻹﺭﺿﺎﻉ‪ ،‬ﻭﺍﻟﻤﺮﺽ‬
‫ﻣﻦ ﻗﻲﺀ ﺃﻭ ﺇﺳﻬﺎﻝ ﺃﻭ ﺣﻤﻰ ﺃﻭ ﺍﻟﺘﻬﺎﺑﺎﺕ‪ ،‬ﻭﻛﻠﻤﺎ �ﺍﺩﺕ ﻫﺬﻩ ﺍﻟﻌﻮﺍﻣﻞ �ﺍﺩ ﻣﻌﺪﻝ‬
‫ﺍﺳﺘﻬﻼﻙ ﺍﻟﻤﺎﺀ‪.‬‬
 ‫ﺳﺎﺩﺳﺎ‪:‬ﺍﻷﻣﻼﺡ ﺍﻟﻤﻌﺪﻧﻴﺔ‬
‫ﺍﻷﻣﻼﺡ ﺍﻟﻤﻌﺪﻧﻴﺔ ﻛﻤﺎ ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ ﻳﺤﺘﺎﺝ ﺇﻟﻴﻬﺎ ﺍﻟﺠﺴﻢ ﺃﻭﻻ ﻓﻲ ﺗﺮﻛﻴﺐ ﺍﻷﻧﺴﺠﺔ‪ ،‬ﻭﺛﺎﻧﻴﺎ‬
‫ﻟﻠﻤﺴﺎﻋﺪﺓ ﻋﻠﻰ ﻛﺜﻴﺮ ﻣﻦ ﻭﻇﺎﺋﻔﻪ ﺍﻟﺤﻴﻮﻳﺔ‪ ،‬ﻣﺜﻞ ﺗﻮﺍ�ﻥ ﺍﻟﺴﻮﺍﺋﻞ‪ ،‬ﻭﺍﻟﺘﻮﺍ�ﻥ‬
‫ﺍﻟﺤﺎﻣﻀﻲ‪-‬ﺍﻟﻘﺎﻋﺪﻱ‪ ،‬ﻭﺍﻧﻘﺒﺎﺽ ﺍﻟﻌﻀﻼﺕ ﻭﺍﻟﻨﻮﺍﻗﻞ ﺍﻟﻌﺼ�ﻴﺔ‪ ،‬ﻭﺗﻌ��ﺰ ﻧﺸﺎﻁ ﺍﻟﻔﻴﺘﺎﻣﻴﻨﺎﺕ‪،‬‬
‫ﻭﺍﻷﻧ��ﻤﺎﺕ ﻭﺍﻟﻬﺮﻣﻮﻧﺎﺕ‪.‬‬

‫ﻋﻠﻰ ﺍﻟﺮﻏﻢ ﻣﻦ ﺃﻥ ﺍﻷﻣﻼﺡ ﺍﻟﻤﻌﺪﻧﻴﺔ ﺗﺸﻜﻞ ﻓﻘﻂ ‪ %4‬ﻣﻦ ﻛﺘﻠﺔ ﺍﻟﺠﺴﻢ ﺇﻻ ﺃﻧﻬﺎ ﺗﻌﺪ ﺑﺎﻟﻐﺔ‬
‫ﺍﻷﻫﻤﻴﺔ‪ .‬ﻭﺗﺸﺘﻤﻞ ﺍﻷﻣﻼﺡ ﺍﻟﻤﻌﺪﻧﻴﺔ ﻋﻠﻰ ﺍﻟﻜﺎﻟﺴﻴﻮﻡ‪ ،‬ﻭﺍﻟﻔﺴﻔﻮﺭ‪ ،‬ﻭﺍﻟﺼﻮﺩ�ﻮﻡ‪،‬‬
‫ﻭﺍﻟﺒﻮﺗﺎﺳﻴﻮﻡ‪ ،‬ﻭﺍﻟﻜﻠﻮﺭ‪ ،‬ﻭﺍﻟﻜﺒ��ﺖ‪ ،‬ﻭﺍﻟﻤﻐﻨﻴﺴﻴﻮﻡ‪ ،‬ﻭﺍﻟﺤﺪﻳﺪ‪ ،‬ﻭﺍﻟﻴﻮﺩ‪ ،‬ﻭﺍﻟﻔﻠﻮﺭ‪ ،‬ﻭﺍﻟﻨﺤﺎﺱ‪،‬‬
‫ﻭﺍﻟﻤﻨﻐﻨﻴﺰ‪ ،‬ﻭﺍﻟﺨﺎﺭﺻﻴﻦ )ﺍﻟﺰﻧﻚ(‪.‬‬
 ‫ﻭﻓﻴﻤﺎ ﻳﺄ�ﻲ ﺷ�ﺡ ﻣﻮﺟﺰ ﻟﺒﻌﺾ ﻫﺬﻩ ﺍﻷﻣﻼﺡ ﺍﻟﻤﻌﺪﻧﻴﺔ‪.‬‬

‫ﺍﻟﻜﺎﻟﺴﻴﻮﻡ‪:‬‬
‫�ﻮﺟﺪ ‪ %99‬ﻣﻦ ﺍﻟﻜﺎﻟﺴﻴﻮﻡ ﻓﻲ ﺍﻟﻌﻈﺎﻡ‪ ،‬ﻭﻫﻮﻣﻬﻢ ﻟﺒﻨﺎﺋﻬﺎ ﻭﺑﻨﺎﺀ ﺍﻷﺳﻨﺎﻥ‪ ،‬ﻭﺿ�ﻭﺭﻱ ﻟﻌﻤﻞ‬
‫ﺍﻷﻋﺼﺎﺏ‪ ،‬ﻭﺍﻧﻘﺒﺎﺽ ﺍﻟﻌﻀﻼﺕ‪ ،‬ﺧﺎﺻﺔ ﻋﻀﻠﺔ ﺍﻟﻘﻠﺐ‪ ،‬ﻭﻳﺴﺎﻋﺪ ﺍﻟﻜﺎﻟﺴﻴﻮﻡ ﻓﻲ ﺗﺠﻠﻂ‪ /‬ﺗﺨﺜﺮ‬
‫ﺍﻟﺪﻡ‪� .‬ﺆﺩﻱ ﻧﻘﺺ ﺍﻟﻜﺎﻟﺴﻴﻮﻡ ﺇﻟﻰ ﻫﺸﺎﺷﺔ ﺍﻟﻌﻈﺎﻡ‪ .‬ﻭ�ﻮﺟﺪ ﻓﻲ ﺍﻟﺤﻠﻴﺐ ﻭﻣﺸﺘﻘﺎ�ﻪ‪،‬‬
‫ﻭﺍﻟﺴﺮﺩ�ﻦ‪ ،‬ﻭﺍﻟﺨﻀ�ﺍﻭﺍﺕ ﺍﻟﻮﺭﻗﻴﺔ ﺩﺍﻛﻨﺔ ﺍﻟﻠﻮﻥ‪ ،‬ﻭﺍﻟﺒﻘﻮﻟﻴﺎﺕ‪ ،‬ﻭﺍﻟﻤﻜﺴ�ﺍﺕ‪.‬‬

‫ﺍﻟﺼﻮﺩ�ﻮﻡ‪:‬‬
‫ﻳﻌﺪ ﻣﻦ ﺍﻷﻣﻼﺡ ﺍﻟﻤﻬﻤﺔ ﻟﻠﺤﻔﺎﻅ ﻋﻠﻰ ﺗﻮﺍ�ﻥ ﺍﻟﺴﻮﺍﺋﻞ ﺩﺍﺧﻞ ﺍﻟﺨﻼﻳﺎ ﻭﺧﺎﺭﺟﻬﺎ‪� .‬ﻮﺟﺪ‬
‫ﺍﻟﺼﻮﺩ�ﻮﻡ ﻓﻲ ﻣﻠﺢ ﺍﻟﻄﻌﺎﻡ‪ ،‬ﻭﺍﻟﻠﺤﻮﻡ‪ ،‬ﻭﺍﻷﺳﻤﺎﻙ‪ ،‬ﻭﺍﻟﺤﻠﻴﺐ‪ ،‬ﻭﺍﻟ�ﻴﺾ‪ ،‬ﻭﺍﻷﻏﺬﻳﺔ ﺍﻟﻤﻌﻠﺒﺔ‪،‬‬
‫ﻭﺍﻟﻤﺨﻠﻼﺕ‪ ،‬ﻭﺍﻟﻮﺟﺒﺎﺕ ﺍﻟﺴ��ﻌﺔ‪� .‬ﺆﺩﻱ ﺍﻹﻓ�ﺍﻁ ﻓﻲ �ﻨﺎﻭﻝ ﺍﻟﺼﻮﺩ�ﻮﻡ ﺇﻟﻰ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ‪،‬‬
‫ﻭﺍﻹﺻﺎﺑﺔ ﺑﺎﺭﺗﻔﺎﻉ ﻓﻲ ﺿﻐﻂ ﺍﻟﺪﻡ‪.‬‬

‫ﺍﻟﺒﻮﺗﺎﺳﻴﻮﻡ‪:‬‬
‫ﻳﺴﺎﻋﺪ ﻓﻲ �ﻨﻈﻴﻢ ﻋﻤﻞ ﺍﻟﻌﻀﻼﺕ‪ ،‬ﻭﺗﻮﺍ�ﻥ ﺍﻟﺴﻮﺍﺋﻞ‪ ،‬ﻭﺍﻟﺘﻮﺍ�ﻥ ﺍﻟﺤﺎﻣﻀﻲ‪-‬ﺍﻟﻘﺎﻋﺪﻱ‪� .‬ﻮﺟﺪ‬
‫ﺍﻟﺒﻮﺗﺎﺳﻴﻮﻡ ﻓﻲ ﺍﻟﻤﻮﺯ ﻭﺍﻟﺒﺮﺗﻘﺎﻝ‪ ،‬ﻭﺍﻟﺨﻀ�ﺍﻭﺍﺕ ﺍﻟﺨﻀ�ﺍﺀ‪ ،‬ﻭﺍﻟﻠﺤﻮﻡ‪ ،‬ﻭﺍﻟﺒﻘﻮﻝ‪ ،‬ﻭﺍﻟﻔﺎﻛﻬﺔ‬
‫ﺍﻟﻤﺠﻔﻔﺔ‪ ،‬ﻣﺜﻞ‪ :‬ﺍﻟﺰ�ﻴﺐ ﻭﺍﻟﻴﻘﻄﻴﻦ‪.‬‬

‫ﺍﻟﺤﺪﻳﺪ‪:‬‬
‫ﻳﺪﺧﻞ ﻓﻲ ﺗﺮﻛﻴﺐ ﺍﻟﻬﻴﻤﻮﺟﻠﻮ�ﻴﻦ ﺍﻟﻤﻮﺟﻮﺩ ﻓﻲ ﻛ��ﺎﺕ ﺍﻟﺪﻡ ﺍﻟﺤﻤ�ﺍﺀ‪ .‬ﻳﺴﺒﺐ ﻧﻘﺼﻪ ﻓﻘﺮ‬
‫ﺍﻟﺪﻡ‪ ،‬ﻭﺍﻟﺸﺤﻮﺏ‪ ،‬ﻭﺍﻟﺘﻌﺐ‪ ،‬ﺍﻟﻀﻌﻒ‪� .‬ﻮﺟﺪ ﺍﻟﺤﺪﻳﺪ ﻓﻲ ﺍﻟﻠﺤﻮﻡ ﺍﻟﺤﻤ�ﺍﺀ‪ ،‬ﻭﺍﻷﺳﻤﺎﻙ‪،‬‬
‫ﻭﺍﻟﺪﻭﺍﺟﻦ‪ ،‬ﻭﺍﻟﻜﺒﺪ‪ ،‬ﻭﺻﻔﺎﺭ ﺍﻟ�ﻴﺾ‪ ،‬ﻭﺍﻟﺒﻘﻮﻟﻴﺎﺕ‪ ،‬ﻭﺍﻟﺨﻀ�ﺍﻭﺍﺕ ﺍﻟﻮﺭﻗﻴﺔ ﺍﻟﺨﻀ�ﺍﺀ ﺍﻟﺪﺍﻛﻨﺔ‪،‬‬
‫ﻭﺍﻟﺪﺑﺲ‪.‬‬
 ‫ﺍﻟﻔﺴﻔﻮﺭ‪:‬‬
‫ﻳﺴﺎﻋﺪ ﻓﻲ ﺑﻨﺎﺀ ﺍﻟﻌﻈﺎﻡ ﻭﺍﻷﺳﻨﺎﻥ‪ ،‬ﻭﺍﻟﺘﻮﺍ�ﻥ ﺍﻟﺤﺎﻣﻀﻲ ﺍﻟﻘﺎﻋﺪﻱ‪ ،‬ﻭﺇ�ﺘﺎﺝ ﺍﻟﻄﺎﻗﺔ‪� .‬ﻮﺟﺪ‬
‫ﺍﻟﻔﺴﻔﻮﺭ ﻓﻲ ﺍﻟﺤﻠﻴﺐ‪ ،‬ﻭﻣﻨﺘﺠﺎﺕ ﺍﻷﻟﺒﺎﻥ‪ ،‬ﻭﺍﻷﺳﻤﺎﻙ ﺍﻟﻤﻌﻠﺒﺔ‪ ،‬ﻭﺍﻟﺨﻀﺎﺭ‪.‬‬

‫ﺍﻟﻤﻐﻨﻴﺴﻴﻮﻡ‪:‬‬
‫ﻳﺴﺎﻋﺪ ﻓﻲ ﺗﺸﻜﻞ ﺍﻟﻌﻈﺎﻡ ﻭﺍﻷﺳﻨﺎﻥ‪ ،‬ﻭﺻﻨﻊ ﺍﻟﺒ�ﻭﺗﻴﻦ‪ ،‬ﻭﺍﻟﺘﻤﺜﻴﻞ ﺍﻟﻐﺬﺍﺋﻲ ﻟﻠﻜﺮﺑﻮﻫﻴﺪ�ﺍﺕ‪.‬‬
‫�ﻮﺟﺪ ﺍﻟﻤﻐﻨﻴﺴﻴﻮﻡ ﻓﻲ ﺍﻟﺨﻀ�ﺍﻭﺍﺕ ﺍﻟﻮﺭﻗﻴﺔ ﺍﻟﺨﻀ�ﺍﺀ‪ ،‬ﻭﺍﻟﻤﻜﺴ�ﺍﺕ‪ ،‬ﻭﺍﻟﻔﺎﺻﻮﻟﻴﺎ‪ ،‬ﻭﺍﻟﺤﺒﻮﺏ‪.‬‬

‫ﺍﻟﺰﻧﻚ‪:‬‬
‫ﻳﺴﺎﻋﺪ ﻓﻲ ﻧﻤﻮ ﺍﻷﻧﺴﺠﺔ‪ ،‬ﻭﺍﻟﻨﻀﺞ ﺍﻟﺠﻨﺴﻲ‪ ،‬ﻭﺗﻌ��ﺰ ﺍﻟﻤﻨﺎﻋﺔ‪� .‬ﻮﺟﺪ ﻓﻲ ﺍﻟﻤﺤﺎﺭ‪ ،‬ﻭﺍﻟﻜﺒﺪ‪،‬‬
‫ﻭﺍﻟﻠﺤﻮﻡ‪ ،‬ﻭﺍﻟﺒﺎ��ﻼﺀ‪ ،‬ﻭﺍﻟﻔﺎﺻﻮﻟﻴﺎ ﺍﻟﻤﺠﻔﻔﺔ‪ ،‬ﻭﺍﻟﻤﻜﺴ�ﺍﺕ‪.‬‬
 ‫ﺇﺭﺷﺎﺩﺍﺕ ﺍﻷﻛﻞ ﺍﻟﺼﺤﻲ‬

‫ﺍﻟﺼﺤﻦ ﺍﻟﻐﺬﺍﺋﻲ ﺍﻟﺼﺤﻲ‬

‫ﻗﺎﻣﺖ ﺇﺩﺍﺭﺓ ﺍﻟﺘﻐﺬﻳﺔ ﻓﻲ ﻭ�ﺍﺭﺓ ﺍﻟ��ﺍﻋﺔ ﺍﻷﻣ��ﻜﻴﺔ ﻋﺎﻡ ‪ 2011‬ﺑﺎﺳﺘﺒﺪﺍﻝ ﺍﻟﺼﺤﻦ ﺍﻟﻐﺬﺍﺋﻲ‬
‫)ﺍﻟﻄﺒﻖ ﺍﻟﺼﺤﻲ( ﺑﺎﻟﻬﺮﻡ ﺍﻟﻐﺬﺍﺋﻲ‪ .‬ﻭﺍﻟﻄﺒﻖ ﺍﻟﺼﺤﻲ ﻫﻮ ﻋﺒﺎﺭﺓ ﻋﻦ ﺭﺳﻢ ﻳﻀﻢ ﻃﺒﻖ ﻟﺘﻨﺎﻭﻝ‬
‫ﺍﻟﻄﻌﺎﻡ ﻣﻘﺴﻢ ﺇﻟﻰ ﺧﻤﺲ ﻣﺠﻤﻮﻋﺎﺕ ﻏﺬﺍﺋﻴﺔ‪ ،‬ﺗﻤﺜﻞ ﻣﺠﻤﻮﻋﺔ ﺍﻟﺤﺒﻮﺏ‪ ، %30‬ﻭﻣﺠﻤﻮﻋﺔ‬
‫ﺍﻟﺨﻀ�ﺍﻭﺍﺕ ‪ ،%30‬ﻭﻣﺠﻤﻮﻋﺔ ﺍﻟﻔﻮﺍﻛﻪ ‪ ، %20‬ﻭﻣﺠﻤﻮﻋﺔ ﺍﻟﺒ�ﻭﺗﻴﻦ ‪ ، %20‬ﻭ ﺩﺍﺋﺮﺓ ﺻﻐﻴﺮﺓ‬
‫ﺗﻤﺜﻞ ﺣﺼﺔ ﺍﻷﻟﺒﺎﻥ ﻣﺜﻞ ﻛﻮﺏ ﺍﻟﺤﻠﻴﺐ ﺃﻭ ﺍﻟﻠﺒﻦ‪.‬‬

‫ﺍﻟﺤﺒﻮﺏ‪%30‬‬
‫ﺍﻟﻔﻮﺍﻛﻪ ‪%20‬‬

‫ﺣﺼﺔ ﺍﻷﻟﺒﺎﻥ‬

‫ﺍﻟﺨﻀ�ﺍﻭﺍﺕ ‪%30‬‬
‫ﺍﻟﺒ�ﻭﺗﻴﻦ ‪%20‬‬
 ‫ﻭﻗﺪﻣﺖ ﺇﺩﺍﺭﺓ ﺍﻟﺘﻐﺬﻳﺔ ﻓﻲ ﻭ�ﺍﺭﺓ ﺍﻟ��ﺍﻋﺔ ﺍﻷﻣ��ﻜﻴﺔ ﻟﻠﻨﺎﺱ ﺑﻌﺾ ﺍﻟﻨﺼﺎﺋﺢ‬
‫ﺍﻟﻐﺬﺍﺋﻴﺔ ﻣﺜﻞ‪:‬‬

‫ﺍﻟﻤﻮﺍﺯﻧﺔ �ﻴﻦ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ )ﺣﺴﺎﺏ ﻋﺪﺩ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ ﺍﻟﺘﻲ ﻳﺤﺘﺎﺟﻬﺎ ﺍﻟﻔﺮﺩ‬
‫�ﻮﻣﻴﺎ(‪.‬‬
‫ﺃﺧﺬ ﺍﻟﻮﻗﺖ ﺍﻟﻜﺎﻓﻲ ﻟﻼﺳﺘﻤﺘﺎﻉ ﺑﺎﻟﻄﻌﺎﻡ ﺧﻼﻝ �ﻨﺎﻭﻟﻪ‪.‬‬
‫ﺍﻻﻟﺘ�ﺍﻡ ﺑﺤﺠﻢ ﺍﻟﺤﺼﺔ ﺍﻟﻐﺬﺍﺋﻴﺔ‪ ،‬ﻭﺍﺳﺘﺨﺪﺍﻡ ﺻﺤﻦ ﺻﻐﻴﺮ‪ ،‬ﻭﺗﻘﺴﻴﻢ ﺍﻷﻃﻌﻤﺔ ﻗﺒﻞ �ﻨﺎﻭﻟﻬﺎ‪.‬‬
‫�ﻨﺎﻭﻝ ﺍﻟﻤ��ﺪ ﻣﻦ ﺍﻟﺨﻀ�ﻭﺍﺕ ﻭﺍﻟﻔﻮﺍﻛﻪ‪ ،‬ﻭﺍﻟﺤﺒﻮﺏ ﺍﻟﻜﺎﻣﻠﺔ‪ ،‬ﻭﺍﻟﺤﻠﻴﺐ‪ ،‬ﻭﻣﻨﺘﺠﺎﺕ ﺍﻷﻟﺒﺎﻥ‬
‫ﺍﻟﺨﺎﻟﻴﺔ ﻣﻦ ﺍﻟﺪﺳﻢ ﺍﻭ ﻗﻠﻴﻠﺔ ﺍﻟﺪﺳﻢ ﺑﻨﺴﺒﺔ ‪ ٪١‬ﺑﺪﻻ ﻣﻦ ﺍﻟﺤﻠﻴﺐ ﻛﺎﻣﻞ ﺍﻟﺪﺳﻢ‪.‬‬
‫�ﻨﺎﻭﻝ ﺍﻟﺤﺒﻮﺏ ﻋﻠﻰ ﺃﻥ ﻳﻜﻮﻥ ﻧﺼﻔﻬﺎ ﻣﻦ ﺍﻟﺤﺒﻮﺏ ﺍﻟﻜﺎﻣﻠﺔ‪.‬‬
‫�ﻨﺎﻭﻝ ﻛﻤﻴﺎﺕ ﺃﻗﻞ ﻣﻦ ﺍﻟﺼﻮﺩ�ﻮﻡ‪ ،‬ﻭﺍﻟﺪﻫﻮﻥ ﺍﻟﻤﺸﺒﻌﺔ‪ ،‬ﻭﺍﻟﺴﻜ��ﺎﺕ ﺍﻟﻤﻀﺎﻓﺔ‪.‬‬
‫ﺍﻟﺘﻨﻮﻳﻊ ﻓﻲ ﻣﺼﺎﺩﺭ ﺍﻟﺒ�ﻭﺗﻴﻦ‪ :‬ﺍﻟﻨﺒﺎ�ﻲ ﻭﺍﻟﺤﻴﻮﺍﻧﻲ‪.‬‬
‫ﺷﺮﺏ ﺍﻟﻤﺎﺀ ﺑﺪﻻ ﻣﻦ ﺍﻟﻤﺸ�ﻭﺑﺎﺕ ﺍﻟﺘﻲ ﺗﺤﺘﻮﻱ ﻋﻠﻰ ﺍﻟﺴﻜﺮ‪.‬‬
 ‫ﺍﻟﻨﻈﺎﻡ ﺍﻟﻐﺬﺍﺋﻲ ﺍﻟﺼﺤﻲ‬
‫ﻳﺠﺐ ﺍ�ﺒﺎﻉ ﻧﻈﺎﻡ ﻏﺬﺍﺋﻲ ﺻﺤﻲ ﻳﻌﻄﻲ ﺍﻟﺠﺴﻢ ﺍﻟﺘﻐﺬﻳﺔ ﺍﻟﺘﻲ ﻳﺤﺘﺎﺟﻬﺎ �ﻮﻣﻴﺎ‪ ،‬ﻭﺍﻟﺴﻌ�ﺍﺕ‬
‫ﺍﻟﺤ�ﺍ��ﺔ ﺍﻟﻜﺎﻓﻴﺔ ﻟﺼﺤﺔ ﺟﻴﺪﺓ ﺗﻤﻨﻊ ﻣﻦ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ‪ .‬ﻭﻓﻴﻤﺎ ﻳﻠﻲ ﺇﺭﺷﺎﺩﺍﺕ ﻫﺎﻣﺔ ﻻﺗﺒﺎﻉ ﻧﻈﺎﻡ‬
‫ﻏﺬﺍﺋﻲ ﺻﺤﻲ‪:‬‬

‫ﺍﻟﺤﺼﻮﻝ ﻋﻠﻰ ﺍﻟﺘﻐﺬﻳﺔ ﺍﻟﻜﺎﻓﻴﺔ ﺍﻟﺘﻲ ﺗ�ﻭﺩ ﺍﻟﻔﺮﺩ ﺑﺤﺎﺟﺘﻪ ﻣﻦ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ‪ ،‬ﻭﺗﺤﺘﻮﻱ‬
‫ﻋﻠﻰ ﺍﻟﻌﻨﺎﺻﺮ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻷﺳﺎﺳﻴﺔ ﺍﻟﺘﻲ ﺗﺤﻘﻖ ﺗﻮﺍﺯﻧً ﺎ �ﻴﻦ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ ﺍﻟﻤﺘﻨﺎﻭﻟﺔ‬
‫ﻭﺍﻟﻤﺴﺘﻬﻠﻜﺔ؛ ﻟﺘﺠﻨﺐ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‪.‬‬

‫�ﻨﻮﻳﻊ ﻣﺼﺎﺩﺭ ﺍﻟﻄﺎﻗﺔ‪ ،‬ﻭﺍﺳﺘﻬﻼﻙ ﺃﻗﻞ ﻣﻦ ‪ ٪ 30‬ﻣﻦ ﻣﺼﺎﺩﺭ ﺍﻟﺪﻫﻮﻥ‪ ،‬ﻭﺃﻗﻞ ﻣﻦ ‪٪ 10‬‬
‫ﻣﻦ ﺍﻟﺴﻜ��ﺎﺕ ﻣﻦ ﺇﺟﻤﺎﻟﻲ ﺍﺳﺘﻬﻼﻙ ﺍﻟﻄﺎﻗﺔ‪.‬‬

‫��ﺎﺩﺓ �ﻨﺎﻭﻝ ﺍﻟﺨﻀ�ﻭﺍﺕ ﻭﺍﻟﻔﻮﺍﻛﻪ‪ ،‬ﻭﺍﻟﺒﻘﻮﻟﻴﺎﺕ‪ ،‬ﻭﺍﻟﺤﺒﻮﺏ ﺍﻟﻜﺎﻣﻠﺔ‪ ،‬ﻭﺍﻟﻤﻜﺴ�ﺍﺕ‪ .‬ﻳﺠﺐ‬

‫�ﻨﺎﻭﻝ ﻣﺎ ﻻ ﻳﻘﻞ ﻋﻦ ‪ 400‬ﻏ�ﺍﻡ )ﺧﻤﺲ ﺣﺼﺺ( ﻣﻦ ﺍﻟﻔﺎﻛﻬﺔ ﻭﺍﻟﺨﻀ�ﻭﺍﺕ �ﻮﻣﻴﺎ‬
‫ﻟﻠﺤﺼﻮﻝ ﻋﻠﻰ ﺍﻟﻜﻢ ﺍﻟﻜﺎﻓﻲ ﻣﻦ ﺍﻷﻟﻴﺎﻑ‪.‬‬

‫ﺍﻟﺤﺪ ﻣﻦ �ﻨﺎﻭﻝ ﺍﻟﺴﻜ��ﺎﺕ ﺍﻟﺒﺴﻴﻄﺔ ﺍﻟﻤﻮﺟﻮﺩﺓ ﺑﺸﻜﻞ ﻃ�ﻴﻌﻲ ﻓﻲ ﺍﻟﻌﺴﻞ ﻭﺍﻟﻌﺼﺎﺋﺮ‬

‫ﻭﻋﺼﺎﺋﺮ ﺍﻟﻔﺎﻛﻬﺔ ﻭﻣﺮﻛ�ﺍﺕ ﻋﺼﻴﺮ ﺍﻟﻔﺎﻛﻬﺔ‪ ،‬ﺇﻟﻰ ﺃﻗﻞ ﻣﻦ ‪ ٪ 10‬ﻣﻦ ﺇﺟﻤﺎﻟﻲ ﺍﺳﺘﻬﻼﻙ‬
‫ﺍﻟﻄﺎﻗﺔ؛ ﺃﻱ ﻣﺎ ﻳﻌﺎﺩﻝ ‪ 50‬ﻏ�ﺍﻡ )ﺃﻭ ﺣﻮﺍﻟﻲ ‪ 12‬ﻣﻠﻌﻘﺔ ﺷﺎﻱ ﺻﻐﻴﺮﺓ( ﻟﻠﺸﺨﺺ ﺫﻱ‬
‫ﺍﻟﻮ�ﻥ ﺍﻟﺼﺤﻲ ﺍﻟﺬﻱ ﻳﺴﺘﻬﻠﻚ ﺣﻮﺍﻟﻲ ‪ 2000‬ﺳﻌﺮﺓ ﺣ�ﺍ��ﺔ ﻓﻲ ﺍﻟﻴﻮﻡ‪.‬‬

‫�ﻮﻣﻴﺎ )ﺃﻱ ﻣﺎ ﻳﻌﺎﺩﻝ ‪ 1‬ﻣﻠﻌﻘﺔ ﺷﺎﻱ ﺻﻐﻴﺮﺓ(‪،‬‬

‫ً‬ ‫ﺍﻟﺤﺪ ﻣﻦ �ﻨﺎﻭﻝ ﺍﻟﻤﻠﺢ ﺇﻟﻰ ﺃﻗﻞ ﻣﻦ ‪ 5‬ﻏ�ﺍﻡ‬
‫ﻭﻳﺠﺐ ﺃﻥ ﻳﻀﺎﻑ ﺍﻟﻴﻮﺩ ﺇﻟﻰ ﺍﻟﻤﻠﺢ‪.‬‬
‫ﺍﻟﺤﺪ ﻣﻦ �ﻨﺎﻭﻝ ﺍﻟﺪﻫﻮﻥ ﺍﻟﻤﺸﺒﻌﺔ ﺍﻟﻤﻮﺟﻮﺩﺓ ﻓﻲ ﺍﻟﻠﺤﻮﻡ ﺍﻟﺪﻫﻨﻴﺔ‪ ،‬ﻭﺍﻟﺰﺑﺪﺓ‪ ،‬ﻭﺍﻟﻨﺨﻴﻞ‪،‬‬
‫ﻭ��ﺖ ﺟﻮﺯ ﺍﻟﻬﻨﺪ‪ ،‬ﻭﺍﻟﻘﺸﻄﺔ‪ ،‬ﻭﺍﻟﺠﺒﻦ‪ ،‬ﻭﺍﻟﺴﻤﻦ‪ ،‬ﺇﻟﻰ ﺃﻗﻞ ﻣﻦ ‪ ٪ ١٠‬ﻣﻦ ﺇﺟﻤﺎﻟﻲ ﺍﺳﺘﻬﻼﻙ‬
‫ﺍﻟﻄﺎﻗﺔ‪ .‬ﻭﻳﻔﻀﻞ �ﻨﺎﻭﻝ ﺍﻟﺪﻫﻮﻥ ﻏﻴﺮ ﺍﻟﻤﺸﺒﻌﺔ ﺍﻟﻤﻮﺟﻮﺩﺓ ﻓﻲ ﺍﻷﺳﻤﺎﻙ‪ ،‬ﻭﺍﻷﻓﻮﻛﺎﺩﻭ‪،‬‬
‫ﻭﺍﻟﻤﻜﺴ�ﺍﺕ‪ ،‬ﻭﻓﻲ ﻋﺒﺎﺩ ﺍﻟﺸﻤﺲ‪ ،‬ﻭﻓﻮﻝ ﺍﻟﺼﻮﻳﺎ‪ ،‬ﻭ��ﺖ ﺍﻟ��ﺘﻮﻥ‪ .‬ﻭﻳﻤﻜﻦ ﺍﻟﺘﻘﻠﻴﻞ ﻣﻦ‬
‫�ﻨﺎﻭﻝ ﺍﻟﺪﻫﻮﻥ ﺍﻟﻤﺸﺒﻌﺔ ﻋﻦ ﻃ��ﻖ ﻃﻬﻲ ﺍﻟﻄﻌﺎﻡ ﺑﺎﺳﺘﺨﺪﺍﻡ ﺍﻟﺒﺨﺎﺭ ﻭﺍﻟﻐﻠﻲ ﺑﺪﻻ ﻣﻦ‬
‫ﺍﻟﻘﻠﻲ‪ ،‬ﻭﺍﺳﺘﺒﺪﺍﻝ ﺍﻟ��ﻮﺕ ﺍﻟﻐﻨﻴﺔ ﺑﺎﻟﺪﻫﻮﻥ ﻏﻴﺮ ﺍﻟﻤﺸﺒﻌﺔ ﺍﻟﻤﺘﻌﺪﺩﺓ‪ ،‬ﻣﺜﻞ ﻓﻮﻝ ﺍﻟﺼﻮﻳﺎ‪،‬‬
‫ﻭﺍﻟﻜﺎﻧﻮﻻ )ﺑﺬﻭﺭ ﺍﻟﻠﻔﺖ(‪ ،‬ﻭﺍﻟﺬﺭﺓ ﻭ��ﻮﺕ ﻋﺒﺎﺩ ﺍﻟﺸﻤﺲ ﺑﺎﻟﺰﺑﺪﺓ ﻭﺍﻟﺴﻤﻦ‪ ،‬ﻭ�ﻨﺎﻭﻝ ﺃﻃﻌﻤﺔ‬
‫ﺍﻷﻟﺒﺎﻥ ﻗﻠﻴﻠﺔ ﺍﻟﺪﺳﻢ‪ ،‬ﻭﺍﻟﻠﺤﻮﻡ ﺍﻟﺨﺎﻟﻴﺔ ﻣﻦ ﺍﻟﺪﻫﻦ‪ ،‬ﻭﺍﻟﺤﺪ ﻣﻦ ﺍﺳﺘﻬﻼﻙ ﺍﻷﻃﻌﻤﺔ‬
‫ﺍﻟﻤﻘﻠﻴﺔ‪ ،‬ﻭﺍﻟﻮﺟﺒﺎﺕ ﺍﻟﺨﻔﻴﻔﺔ ﺍﻟﺠﺎﻫﺰﺓ‪ ،‬ﻭﺍﻷﻃﻌﻤﺔ ﺍﻟﺠﺎﻫﺰﺓ‪.‬‬

‫�ﻨﺎﻭﻝ ﺍﻷﻃﻌﻤﺔ ﻣﻦ ﺍﻟﻤﺠﻤﻮﻋﺎﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﻤﺨﺘﻠﻔﺔ‪ ،‬ﻭ�ﻨﺎﻭﻝ ﺃﻃﻌﻤﺔ ﻣﺨﺘﻠﻔﺔ ﻣﻦ‬

‫ﺍﻟﻤﺠﻤﻮﻋﺔ ﺍﻟﻮﺍﺣﺪﺓ؛ ﻓﻜﻞ ﻣﺠﻤﻮﻋﺔ ﻏﺬﺍﺋﻴﺔ ﺭﺋﻴﺴﻴﺔ ﺗﻌﺪ ﻣﺼﺪ�ﺍ ﺭﺋﻴﺴﻴﺎ ﻟﻤﺎﺩﺓ ﻏﺬﺍﺋﻴﺔ‬
‫ﻭﺍﺣﺪﺓ ﻋﻠﻰ ﺍﻷﻗﻞ‪ ،‬ﻛﻤﺎ ﺗﻌﺪ ﻫﺬﻩ ﺍﻟﻤﺠﻤﻮﻋﺔ ﻣﺼﺪ�ﺍ ﻣﻬﻤﺎ ﻟﻠﻌﺪﻳﺪ ﻣﻦ ﺍﻟﻤﻮﺍﺩ ﺍﻟﻐﺬﺍﺋﻴﺔ‬
‫ﺍﻷﺧﺮﻯ‪ .‬ﻭﻳﺠﺐ ﺃﻥ ﻳﺤﺘﻮﻱ ﺍﻟﻐﺬﺍﺀ ﺍﻟﻴﻮﻣﻲ ﻋﻠﻰ ﺟﻤﺒﻊ ﺍﻟﻤﺠﻤﻮﻋﺎﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ ﻭﺫﻟﻚ ﻷﻥ‬
‫ﻛﻞ ﻣﺠﻤﻮﻋﺔ ﺗ�ﻭﺩﻧﺎ ﺑﻌﺪﺓ ﻣﻮﺍﺩ ﻏﺬﺍﺋﻴﺔ ﻭﺑﻜﻤﻴﺎﺕ ﻛ�ﻴﺮﺓ‪.‬‬

‫ﺍﻟﻤ�ﻭﻧﺔ ﻓﻲ ﺍﺧﺘﻴﺎﺭ ﺃﻧﻤﺎﻁ ﺍﻷﻃﻌﻤﺔ‪ ،‬ﻭﺗﺠﻬﻴﺰﻫﺎ ﻣﻦ ﺍﻟﻤﻮﺍﺩ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﻤﺮﻏﻮﺏ ﻓﻴﻬﺎ؛ ﺃﻱ‬
‫ﻳﺠﺐ ﺃﻥ ﻳﻜﻮﻥ ﺑﺮﻧﺎﻣﺞ ﺍﻷﻛﻞ ﺍﻟﺼﺤﻲ ﻣﺮﻧﺎ ﻳﺴﻤﺢ ﺑﺎﺧﺘﻴﺎﺭ ﺍﻷﻃﻌﻤﺔ ﺍﻟﺘﻲ �ﺘﻮﺍﻓﻖ ﻣﻊ‬
‫ﺍﻟﺮﻏﺒﺎﺕ ﺍﻟﻔﺮﺩﻳﺔ ﻭﺍﻻﺟﺘﻤﺎﻋﻴﺔ‪ ،‬ﻭ�ﻨﺎﺳﺐ ﺍﻟﻮﺿﻊ ﺍﻻﻗﺘﺼﺎﺩﻱ‪ ،‬ﻭﺗﻜﻮﻥ ﻣﺘﻮﺍﻓﺮﺓ ﻓﻲ‬
‫ﺍﻟﺴﻮﻕ‪.‬‬
 ‫ﻣﺸﺎﻛﻞ ﺍﻟﺘﻐﺬﻳﺔ ﺍﻟﻨﺎ�ﺠﺔ ﻋﻦ ﺍﻹﻓ�ﺍﻁ‬
‫ﻓﻲ ﺍﻟﺘﻐﺬﻳﺔ‬

‫��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‬

‫ﺍﻟﻔ�ﻕ �ﻴﻦ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‬

‫��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ ﻫﻲ ﺗ�ﺍﻛﻢ ﻏﻴﺮ ﻃ�ﻴﻌﻲ ﺃﻭ ﻣﻔﺮﻁ ﻟﻠﺪﻫﻮﻥ ﻗﺪ ﻳﻀﺮ‬

‫ﺑﺎﻟﺼﺤﺔ‬

‫��ﺎﺩﺓ ﺍﻟﻮ�ﻥ‪ :‬ﻫﻲ ﻣﺆﺷﺮ ﻛﺘﻠﺔ ﺟﺴﻢ ﻳﺴﺎﻭﻱ ﺃﻭ ﻳ��ﺪ ﻋﻦ ‪ 25‬ﻛﻐﻢ‪ /‬ﻣﺘﺮ ﻣﺮﺑﻊ‪.‬‬
‫ﺃﻣﺎ ﺍﻟﺴﻤﻨﺔ ﻓﻬﻲ ﻣﺆﺷﺮ ﻛﺘﻠﺔ ﺟﺴﻢ ﻳﺴﺎﻭﻱ ﺃﻭ ﻳ��ﺪ ﻋﻦ ‪ 30‬ﻛﻐﻢ‪ /‬ﻣﺘﺮ ﻣﺮﺑﻊ‪ ،‬ﺃﻭ ﻣﺤﻴﻂ‬
‫ﺧﺼﺮ ﻳ��ﺪ ﻋﻦ ‪ 102‬ﺳﻢ ﻟﻠﺮﺟﺎﻝ ﻭ ‪ 88‬ﺳﻢ ﻟﻠﻨﺴﺎﺀ‪.‬‬
 ‫ﺇﺣﺼﺎﺀﺍﺕ ﻭﺩ�ﺍﺳﺎﺕ ﻋﻦ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ‬
‫ﻭﺍﻟﺴﻤﻨﺔ‬

‫ﻋﺎﻟﻤﻴﺎ ﻳﻌﺎﻧﻲ ﺣﻮﺍﻟﻲ ‪ 1.9‬ﺑﻠﻴﻮﻥ )‪(%39‬‬

‫‪39%‬‬ ‫ﻣﻦ ﺍﻟﺒﺎﻟﻐﻴﻦ ﺍﻟﺬ�ﻦ �ﺘ�ﺍﻭﺡ ﺃﻋﻤﺎﺭﻫﻢ �ﻴﻦ ‪18‬‬
‫‪ 1.9‬ﺑﻠﻴﻮﻥ‬ ‫ً‬
‫ﻋﺎﻣﺎ ﻭﺃﻛﺜﺮ ﻣﻦ ��ﺎﺩﺓ ﻓﻲ ﺍﻟﻮ�ﻥ‪ ،‬ﻭ‪650‬‬
‫ﻣﻠﻴﻮﻥ )‪ (%13‬ﻣﻨﻬﻢ ﻣﺼﺎﺑﻮﻥ ﺑﺎﻟﺴﻤﻨﺔ‬
‫ﻭﻓﻘﺎ ﻹﺣﺼﺎﺋﻴﺎﺕ ‪.2016‬‬
‫ً‬

‫ﻣﻨﻈﻤﺔ ﺍﻟﺼﺤﺔ ﺍﻟﻌﺎﻟﻤﻴﺔ‪2018 ،‬‬

‫ً‬
‫ﻋﺎﻣﺎ‬ ‫ﺃﻋﻤﺎﺭﻫﻢ �ﻴﻦ ‪18‬‬
‫ﻭﺃﻛﺜﺮ ﻣﻦ ��ﺎﺩﺓ ﻓﻲ ﺍﻟﻮ�ﻥ‬

‫ﻓﻲ ﺍﻷﺭﺩﻥ ﻳﻌﺎﻧﻲ ‪ %42‬ﻣﻦ ﺍﻟﺴﻜﺎﻥ ﻓﻮﻕ‬

‫ﻋﻤﺮ ‪ 18‬ﺳﻨﺔ ﻣﻦ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ‪ ،‬ﻭﻳﻌﺎﻧﻲ ‪%40‬‬
‫ﻣﻨﻬﻢ ﻣﻦ ﺍﻟﺴﻤﻨﺔ‪.‬‬

‫ﻣﻨﻈﻤﺔ ﺍﻟﺼﺤﺔ ﺍﻟﻌﺎﻟﻤﻴﺔ‪2018 ,‬‬

‫‪40‬‬ ‫‪42‬‬

‫ﺍﻟﺴﻤﻨﺔ‬ ‫��ﺎﺩﺓ ﺍﻟﻮ�ﻥ‬

 ‫ﺗﻀﺎﻋﻒ ﺍ�ﺘﺸﺎﺭ ﺍﻟﺴﻤﻨﺔ ﻓﻲ ﺟﻤﻴﻊ ﺃﻧﺤﺎﺀ‬
‫ﺗﻘ��ﺒﺎ �ﻴﻦ ﻋﺎﻣﻲ ‪1975‬‬
‫ً‬ ‫ﺍﻟﻌﺎﻟﻢ ﺛﻼﺙ ﻣ�ﺍﺕ‬
‫ﻭ ‪.2016‬‬

‫‪1975‬‬ ‫‪2016‬‬

‫ﺭﺋﻴﺴﻴﺎ ﻟﻸﻣ�ﺍﺽ ﺍﻟﻤﺰﻣﻨﺔ ﻭﻣﻨﻬﺎ؛ ﺍﻟﺴﻜﺮﻱ ﻣﻦ ﺍﻟﻨﻮﻉ ﺍﻟﺜﺎﻧﻲ‪،‬‬

‫ً‬ ‫ً‬
‫ﻋﺎﻣﻼ‬ ‫ﺗﻌﺪ ﺍﻟﺴﻤﻨﺔ ﻭ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ‬
‫ﻭﺃﻣ�ﺍﺽ ﺍﻟﻘﻠﺐ‪ ،‬ﻭﺍﻷﻭﻋﻴﺔ ﺍﻟﺪﻣﻮﻳﺔ‪ ،‬ﻭﺍﺭﺗﻔﺎﻉ ﺿﻐﻂ ﺍﻟﺪﻡ‪ ،‬ﻭﺍﻟﺠﻠﻄﺎﺕ ﺍﻟﺪﻣﺎﻏﻴﺔ‪ ،‬ﻭﺑﻌﺾ ﺃﻧﻮﺍﻉ‬
‫ﺍﻟﺴﺮﻃﺎﻧﺎﺕ‪.‬‬
 ‫ﺃﺳﺒﺎﺏ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‬
‫�ﺆﺩﻱ ﺍﻟﺨﻠﻞ ﻓﻲ ﺍﻟﺘﻮﺍ�ﻥ �ﻴﻦ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ ﺍﻟﻤﺘﻨﺎﻭﻟﺔ ﻭﺍﻟﻤﺴﺘﻬﻠﻜﺔ‪ ،‬ﻋﻨﺪﻣﺎ ﻳﺄﺧﺬ‬
‫ﺍﻟﺠﺴﻢ ﺳﻌ�ﺍﺕ ﺣ�ﺍ��ﺔ ﺃﻛﺜﺮ ﻣﻤﺎ ﻳﺴﺘﻬﻠﻚ‪ ،‬ﺍﻟﺴﺒﺐ ﺍﻷﺳﺎﺳﻲ ﻟ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ ﺗﺤﺪﺙ‪.‬‬
‫ﻭﻳﻤﻜﻦ ﺃﻥ ﺗﺴﺎﻫﻢ ﺍﻟﻌﻮﺍﻣﻞ ﺍﻟﺘﺎﻟﻴﺔ ﻓﻲ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‪:‬‬

‫ﺍﻟﻐﺬﺍﺀ‪� :‬ﻨﺎﻭﻝ ﺍﻷﻃﻌﻤﺔ ﺍﻟﻐﻨﻴﺔ ﺑﺎﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ ﻣﺜﻞ ﺍﻟﻮﺟﺒﺎﺕ ﺍﻟﺴ��ﻌﺔ‪ ،‬ﻭﺍﻷﻃﻌﻤﺔ‬
‫ﻭﺍﻷﺷﺮﺑﺔ ﺍﻟﻐﻨﻴﺔ ﺑﺎﻟﺪﻫﻮﻥ ﻭﺍﻟﺴﻜﺮ‪ ،‬ﻭﺍﻟﻤﺸ�ﻭﺑﺎﺕ ﺍﻟﻐﺎ��ﺔ‪ ،‬ﻭﺍﻟﺤﻠﻮﻳﺎﺕ‪.‬‬

‫ﻗﻠﺔ ﺍﻟﻨﺸﺎﻁ ﺍﻟﺠﺴﺪﻱ‪ :‬ﺍﻟﻨﺎ�ﺞ ﻋﻦ ﺍﺳﺘﺨﺪﺍﻡ ﻭﺳﺎﺋﻞ ﺍﻟﺘﻜﻨﻮﻟﻮﺟﻴﺎ ﺍﻟﺤﺪﻳﺜﺔ ﻣﺜﻞ ﺍﻟﺠﻠﻮﺱ‬
‫ﻟﺴﺎﻋﺎﺕ ﻃﻮﻳﻠﺔ ﺃﻣﺎﻡ ﺍﻟﺘﻠﻔﺎﺯ ﻭﺍﻟﻜﻤ�ﻴﻮﺗﺮ‪ ،‬ﻭﺍﻻﻋﺘﻤﺎﺩ ﺍﻟﻜ�ﻴﺮ ﻋﻠﻰ ﺍﻟﺴﻴﺎ�ﺍﺕ ﺑﺪﻝ‬
‫ﺍﻟﻤﺸﻲ‪.‬‬
‫ﺍﻟﻌﻮﺍﻣﻞ ﺍﻟﻮ�ﺍ�ﻴﺔ ﻭﺍﻟﺘﺎ��ﺦ ﺍﻟﻤﺮﺿﻲ ﻟﻠﻌﺎﺋﻠﺔ‪ :‬ﻳ��ﺪ ﻣﻦ ﻓﺮﺹ ﺍﻹﺻﺎﺑﺔ ﺑﺎﻟﺴﻤﻨﺔ‪.‬‬

‫ﺍﻟﻮﺿﻊ ﺍﻟﺼﺤﻲ‪ :‬ﻗﺪ ﺗﻜﻮﻥ ﻫﻨﺎﻙ ﻣﺸﺎﻛﻞ ﻫﺮﻣﻮﻧﻴﺔ ﺗﺆﺩﻱ ﻟ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‪،‬‬
‫ﻣﺜﻞ ﻧﻘﺺ ﻧﺸﺎﻁ ﺍﻟﻐﺪﺓ ﺍﻟﺪﺭﻗﻴﺔ‪ ،‬ﻭﺍﻟﻤﺒﺎﻳﺾ ﻛﺜﻴﺮﺓ ﺍﻷﻛﻴﺎﺱ‪.‬‬

‫ﺍﻷﺩﻭﻳﺔ‪ :‬ﺗﺆﺩﻱ ﺑﻌﺾ ﺍﻷﺩﻭﻳﺔ ﻣﺜﻞ ﺍﻟﻜﻮﺭﺗﻴﻜﻮﺳﺘﻴ�ﻭﻳﺪﺍﺕ )ﺍﻟﺴﺘﻴ�ﻭﻳﺪﺍﺕ ﺍﻟﻘﺸ��ﺔ(‪،‬‬

‫ﻭﻣﻀﺎﺩﺍﺕ ﺍﻻﻛﺘﺌﺎﺏ‪ ،‬ﻭﺑﻌﺾ ﺃﺩﻭﻳﺔ ﻧﻮﺑﺎﺕ ﺍﻟﺼ�ﻉ ﺇﻟﻰ ﺑﻂﺀ ﻓﻲ ﺳﺮﻋﺔ ﺣ�ﻕ ﺍﻟﺴﻌ�ﺍﺕ‬
‫ﺍﻟﺤ�ﺍ��ﺔ‪ ،‬ﻭ��ﺎﺩﺓ ﺍﻟﺸﻬﻴﺔ‪ ،‬ﻭﺍﻧﺤﺒﺎﺱ ﺍﻟﺴﻮﺍﺋﻞ ﻓﻲ ﺍﻟﺠﺴﻢ‪ ،‬ﻭﺟﻤﻴﻊ ﻫﺬﻩ ﺍﻟﻌﻮﺍﻣﻞ ﺗﺆﺩﻱ‬
‫ﻟ��ﺎﺩﺓ ﻓﻲ ﺍﻟﻮ�ﻥ‪.‬‬

‫ﺍﻟﻌﻮﺍﻣﻞ ﺍﻟﻨﻔﺴﻴﺔ‪ :‬ﻳﻠﺠﺄ ﺑﻌﺾ ﺍﻟﻨﺎﺱ ﻋﻨﺪ ﺍﻟﺸﻌﻮﺭ ﺑﺎﻟﻀﺠﺮ ﺃﻭ ﺍﻟﻐﻀﺐ ﺃﻭ ﺍﻟﺘﻮﺗﺮ ﺇﻟﻰ‬
‫ﺍﻟﻄﻌﺎﻡ ﻛﻨﻮﻉ ﻣﻦ ﺍﻟﺘﻜﻴﻒ ﺍﻟﺴﻠﺒﻲ ﻣﻊ ﺍﻟﻀﻐﻮﻃﺎﺕ‪ ،‬ﻓﻴﺄﻛﻠﻮﻥ ﺃﻛﺜﺮ ﻣﻦ ﻋﺎﺩﺗﻬﻢ‪ ،‬ﻣﻤﺎ‬
‫�ﺆﺩﻱ ﺫﻟﻚ ﺇﻟﻰ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﺃﻭ ﺍﻟﺴﻤﻨﺔ‪.‬‬
‫ﺍﻟﻌﻤﺮ‪ :‬ﻣﻊ ﺗﻘﺪﻡ ﺍﻟﻌﻤﺮ ﻳﻔﻘﺪ ﺍﻟﺸﺨﺺ ﺍﻟﻜﺘﻠﺔ ﺍﻟﻌﻀﻠﻴﺔ‪ ،‬ﻭﻫﺬﺍ �ﺆﺩﻱ ﺇﻟﻰ ﺗﺒﺎﻃﺆ ﻓﻲ‬
‫ﺣ�ﻕ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ ﻭﺑﺎﻟﺘﺎﻟﻲ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ‪.‬‬

‫ﺍﻟﺤﻤﻞ‪� :‬ﺰﺩﺍﺩ ﺍﻟﻮ�ﻥ ﺧﻼﻝ ﺍﻟﺤﻤﻞ ﻭﺫﻟﻚ ﻟﻴﺤﺼﻞ ﺍﻟﻄﻔﻞ ﻋﻠﻰ ﺍﻟﺘﻐﺬﻳﺔ ﺍﻟﺼﺤﻴﺤﺔ ﻭﻳﺘﻄﻮﺭ‬
‫ﺑﺸﻜﻞ ﻃ�ﻴﻌﻲ‪ .‬ﻭﺑﻌﺪ ﺍﻟﻮﻻﺩﺓ ﺗﻌﺎﻧﻲ ﺑﻌﺾ ﺍﻟﻨﺴﺎﺀ ﻣﻦ ﺻﻌﻮﺑﺔ ﻓﻲ ﻓﻘﺪﺍﻥ ﺍﻟﻮ�ﻥ‪،‬‬
‫ﻭﻫﺬﺍ �ﺆﺩﻱ ﻟﻠﺴﻤﻨﺔ ﻭﺧﺎﺻﺔ ﺑﻌﺪ ﺍﻷﺣﻤﺎﻝ ﺍﻟﻤﺘﻜ�ﺭﺓ‪.‬‬

‫ﺩﺍﺋﻤﺎ ﻋﻠﻰ ﺗﻜﻮ�ﻦ ﻋﺎﺩﺍﺕ ﺻﺤﻴﺔ‪ ،‬ﺑﻞ ﻋﻠﻰ ﺍﻟﻌﻜﺲ‬

‫ً‬ ‫ﺍﻟ�ﻴﺌﺔ‪ :‬ﻻ ﺗﺴﺎﻋﺪ ﺍﻟﻌﻮﺍﻣﻞ ﺍﻟ�ﻴﺌﻴﺔ‬
‫ﻓﺈﻧﻬﺎ ﺗﺸﺠﻊ ﻋﻠﻰ ﺍﻟﺴﻤﻨﺔ‪.‬‬

‫ﻭﻣﻦ ﻫﺬﻩ ﺍﻟﻌﻮﺍﻣﻞ ﺍﻟ�ﻴﺌﻴﺔ‪:‬‬

‫ﻋﻮﺍﻣﻞ �ﺘﻌﻠﻖ ﺑﺎﻷﺳﺮﺓ ﺫﺍ�ﻬﺎ ﻭﺍﻷﻧﻤﺎﻁ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﺘﻲ �ﺘﺒﻨﺎﻫﺎ ﻭﺗﺸﺠﻌﻬﺎ‪.‬‬
‫ﻋﺪﻡ ﺗﻮﻓﺮ ﺣﺪﺍﺋﻖ ﻋﺎﻣﺔ‪ ،‬ﻭﻧﻮﺍﺩ ��ﺎﺿﻴﺔ ﺑﺄﺳﻌﺎﺭ ﻣﻌﻘﻮﻟﺔ‪.‬‬
‫ﺳﺎﻋﺎﺕ ﺍﻟﻌﻤﻞ ﺍﻟﻄﻮﻳﻠﺔ ﻭﺍﻟﺘﻲ ﻻ ﺗﺴﻤﺢ ﻟﻸﺷﺨﺎﺹ ﺑﺄﻥ ﻳﻤﺎﺭﺳﻮﺍ ﺍﻟﻨﺸﺎﻃﺎﺕ ﺍﻟ��ﺎﺿﻴﺔ‪.‬‬
‫ﺇﻋﻼﻧﺎﺕ ﺍﻷﻃﻌﻤﺔ ﻭﺍﻷﺷﺮﺑﺔ ﺫﺍﺕ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ ﺍﻟﻌﺎﻟﻴﺔ‪.‬‬
 ‫ﻛﻴﻒ ﺗﻘﺎﺱ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‬
‫ﻣﺆﺷﺮ ﻛﺘﻠﺔ ﺍﻟﺠﺴﻢ )‪ : (BMI ) (Body Mass Index‬ﻳﺴﺘﺨﺪﻡ ﻫﺬﺍ ﺍﻟﻤﺆﺷﺮ ﻟﺘﺼﻨﻴﻒ‬
‫ﺍﻟﻮ�ﻥ ﺍﻟ�ﺍﺋﺪ ﻭﺍﻟﺴﻤﻨﺔ ﻋﻨﺪ ﺍﻟﺒﺎﻟﻐﻴﻦ‪ .‬ﻭﻳﻌﺮﻑ ﺑﺄﻧﻪ ﺣﺎﺻﻞ ﻗﺴﻤﺔ ﺍﻟﻮ�ﻥ ﺑﺎﻟﻜﻴﻠﻮﻏ�ﺍﻣﺎﺕ ﻋﻠﻰ‬
‫ﻣﺮﺑﻊ ﺍﻟﻄﻮﻝ ﺑﺎﻟﻤﺘ�ﺍﺕ؛ ﻓﺈﺫﺍ ﻛﺎﻧﺖ ﺍﻟﻨﺘﻴﺠﺔ ﻣﻦ ‪ 18‬ﺇﻟﻰ ‪ 25‬ﻓﺈﻥ ﺍﻟﺸﺨﺺ ﻳﺘﻤﺘﻊ ﺑﻮ�ﻥ‬
‫ﻃ�ﻴﻌﻲ‪ ،‬ﻭﺃﻣﺎ ﺇﺫﺍ ﻛﺎﻧﺖ ﻫﺬﻩ ﺍﻟﻨﺴﺒﺔ ‪ 25‬ﻛﻠﻐﻢ‪/‬ﻡ‪ 2‬ﺃﻭ ﺃﻋﻠﻰ ﻓﺈﻥ ﺍﻟﺸﺨﺺ ﻳﻌﺎﻧﻲ ﻣﻦ ��ﺎﺩﺓ‬
‫ﻓﻲ ﺍﻟﻮ�ﻥ‪ ،‬ﻭﺇﺫﺍ ﻛﺎﻧﺖ ﺍﻟﻨﺴﺒﺔ ‪ 30‬ﻛﻠﻐﻢ‪/‬ﻡ‪ 2‬ﻭﺃﻛﺜﺮ ﻓﺈﻥ ﺍﻟﺸﺨﺺ ﻳﻌﺎﻧﻲ ﻣﻦ ﺳﻤﻨﺔ‪.‬‬

‫ﻣﺜﺎﻝ‪ :‬ﺷﺎﺏ ﻃﻮﻟﻪ ﻣﺘ�ﺍﻥ ﻭﻭﺯﻧﻪ ‪ 100‬ﻛﻐﻢ‪ .‬ﺍﺣﺴﺐ ﻣﺆﺷﺮ ﻛﺘﻠﺔ ﺟﺴﻤﻪ؟‬
‫ﻣﺆﺷﺮ ﻛﺘﻠﺔ ﺍﻟﺠﺴﻢ = ‪25 =4/100 = 2*2 /100‬ﻛﻎ‪/‬ﻡ‬

‫ﺃﻗﻞ ﻣﻦ ﺍﻟﻮ�ﻥ‬ ‫��ﺎﺩﺓ ﻓﻲ‬ ‫ﺍﻟﺴﻤﻨﺔ‬

‫ﺍﻟﻮ�ﻥ ﺍﻟﻄ�ﻴﻌﻲ‬ ‫ﺍﻟﺴﻤﻨﺔ‬
‫ﺍﻟﻄ�ﻴﻌﻲ‬ ‫ﺍﻟﻮ�ﻥ‬ ‫ﺍﻟﻤﻔﺮﻃﺔ‬
 ‫ﻣﺤﻴﻂ ﺍﻟﺨﺼﺮ‪:‬‬
‫ﻳﺴﺎﻋﺪ ﻗﻴﺎﺱ ﻣﺤﻴﻂ ﺍﻟﺨﺼﺮ ﻓﻲ ﺗﻘ�ﻴﻢ ﺍﻷﺧﻄﺎﺭ ﺍﻟﺼﺤﻴﺔ ﺍﻟﺘﻲ ﺗﺼﺎﺣﺐ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‬
‫ﻋﻨﺪ ﺍﻟﻜﺒﺎﺭ‪ .‬ﻓﺎﺫﺍ ﻛﺎﻥ ﻟﺪﻯ ﺍﻟﺸﺨﺺ ﺳﻤﻨﺔ ﻓﻲ ﻣﻨﻄﻘﺔ ﺍﻟﺒﻄﻦ ﻭﺗ�ﺍﻛﻤﺖ ﺍﻟﺪﻫﻮﻥ ﺣﻮﻝ‬
‫ﺍﻟﺨﺼﺮ )ﺍﻟﻜﺮﺵ( ﻭﻟﻴﺲ ﺣﻮﻝ ﺍﻟﺤﻮﺽ‪ ،‬ﻭﺻﺎﺭ ﺍﻟﺒﻄﻦ ﻛﺸﻜﻞ ﺍﻟﺘﻔﺎﺣﺔ‪ ،‬ﻳﺼﺒﺢ ﺍﻟﺸﺨﺺ ﻣﻌﺮﺿﺎ‬
‫ﺑﺸﻜﻞ ﻛ�ﻴﺮ ﻷﻣ�ﺍﺽ ﺍﻟﻘﻠﺐ‪ ،‬ﻭﺍﻟﺴﻜﺮﻱ ﻣﻦ ﺍﻟﻨﻮﻉ ﺍﻟﺜﺎﻧﻲ‪.‬‬
‫ﻭﺗﺮﺗﻔﻊ ﻧﺴﺒﺔ ﺍﻟﺨﻄﻮﺭﺓ ﻫﺬﻩ ﺇﺫﺍ �ﺍﺩ ﻣﺤﻴﻂ ﺍﻟﺨﺼﺮ ﻋﻦ ‪ 35‬ﺍﻧﺶ ﻋﻨﺪ ﺍﻟﻨﺴﺎﺀ‪ ،‬ﻭ ﻋﻦ ‪ 40‬ﺍﻧﺶ‬
‫ﻋﻨﺪ ﺍﻟﺮﺟﺎﻝ‪.‬‬

‫< ‪ 35‬ﺍﻧﺶ )< ‪ 88‬ﺳﻢ(‬ ‫< ‪ 40‬ﺍﻧﺶ )< ‪ 102‬ﺳﻢ(‬

‫ﺍﻟﻨﺴﺎﺀ‬ ‫ﺍﻟﺮﺟﺎﻝ‬

‫ﻣﺤﻴﻂ ﺍﻟﺨﺼﺮ ﻋﺎﻟﻲ ﺍﻟﺨﻄﻮﺭﺓ‬

‫ﺟﺪﻭﻝ ﺭﻗﻢ )‪ :(2‬ﻣﺤﻴﻂ ﺍﻟﺨﺼﺮ‬

‫ﺍﻟﻤﺨﺎﻃﺮ ﺍﻟﺼﺤﻴﺔ ﻟ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‬
‫ﺗﺆﺩﻱ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ ﺇﻟﻰ ��ﺎﺩﺓ ﻓﻲ ﻣﻌﺪﻝ ﺍ�ﺘﺸﺎﺭ ﺍﻷﻣ�ﺍﺽ ﺍﻟﻤﺰﻣﻨﺔ‪ ،‬ﻭﻣﻌﺪﻝ‬
‫ﺍﻟﻮﻓﻴﺎﺕ ﺍﻟﻤﺮﺗﺒﻄﺔ ﺑﻬﺎ‪ ،‬ﻭﻣﻦ ﻫﺬﻩ ﺍﻷﻣ�ﺍﺽ‪:‬‬

‫ﺃﻣ�ﺍﺽ ﺍﻟﻘﻠﺐ‪ :‬ﻣﺜﻞ ﺍﻟﺬﺑﺤﺎﺕ ﺍﻟﺼﺪ��ﺔ‪ ،‬ﻭﺍﻟﺠﻠﻄﺎﺕ‪ ،‬ﻭﺍﺭﺗﻔﺎﻉ‬

‫ﺿﻐﻂ ﺍﻟﺪﻡ‪ ،‬ﻭﺍﺭﺗﻔﺎﻉ ﺍﻟﺪﻫﻮﻥ ﻓﻲ ﺍﻟﺪﻡ‪.‬‬

‫ﺍﻟﺴﻜﺮﻱ‪ :‬ﺗﺴﺒﺐ ﺍﻟﺴﻤﻨﺔ ﻣﺮﺽ ﺍﻟﺴﻜﺮﻱ ﻣﻦ ﺍﻟﻨﻮﻉ ﺍﻟﺜﺎﻧﻲ‪.‬‬

‫ﻓﺄﻛﺜﺮ ﻣﻦ ‪ %80‬ﻣﻦ ﺍﻟﻤﺼﺎ�ﻴﻦ ﺑﻬﺬﺍ ﺍﻟﻨﻮﻉ ﻳﻌﺎﻧﻮﻥ ﻣﻦ ��ﺎﺩﺓ‬
‫ﻓﻲ ﺍﻟﻮ�ﻥ‪.‬‬

‫ﺍﻟﺘﻬﺎﺏ ﺍﻟﻤﻔﺎﺻﻞ‪ :‬ﻭﺃﻛﺜﺮ ﺍﻟﻤﻔﺎﺻﻞ ﺇﺻﺎﺑﺔ ﺍﻟﺮﻛﺒﺘﺎﻥ‪،‬‬

‫ﻭﺍﻟﺤﻮﺽ‪ ،‬ﻭﺃﺳﻔﻞ ﺍﻟﻈﻬﺮ‪.‬‬

‫ﺍﻧﻘﻄﺎﻉ ﺍﻟﻨﻔﺲ ﻓﻲ ﺃ�ﻨﺎﺀ ﺍﻟﻨﻮﻡ‪� :‬ﺆﺩﻱ ﺇﻟﻰ ﺍﻻﺳﺘﻴﻘﺎﻅ‬

‫ﺍﻟﻤﺘﻜ�ﺭ ﻓﻲ ﺍﻟﻠﻴﻞ‪ ،‬ﻭﺑﺎﻟﺘﺎﻟﻲ ﺍﻟﻨﻌﺎﺱ ﺧﻼﻝ ﺍﻟﻨﻬﺎﺭ‪.‬‬

‫ﺍﻟﺴﺮﻃﺎﻥ‪ :‬ﻣﺜﻞ ﺳﺮﻃﺎﻥ ﺍﻟﻘﻮﻟﻮﻥ‪ ،‬ﻭﺍﻟﻤﺒﺎﻳﺾ‪ ،‬ﻭﺍﻟﻜﺒﺪ‪،‬‬

‫ﻭﺍﻟﻜﻠﻰ‪ ،‬ﻭﺍﻟﺜﺪﻱ‪ ،‬ﻭﺍﻟﺒ�ﻭﺳﺘﺎﺕ‪.‬‬

‫ﺣﺼﻰ ﺍﻟﻤ�ﺍﺭﺓ‪ :‬ﺗﺮﺗﻘﻊ ﻧﺴﺒﺔ ﺍﻹﺻﺎﺑﺔ ﺑﺤﺼﻰ ﺍﻟﻤ�ﺍﺭﺓ ﻋﻨﺪ ﻣﻦ‬

‫ﻳﻌﺎﻧﻮﻥ ﻣﻦ ﺍﻟﺴﻤﻨﺔ‪ ،‬ﻓ��ﺎﺩﺓ ﺍﻟﻜﻮﻟﻴﺴﺘﻴ�ﻭﻝ ﺍﻟﺬﻱ ﻳﺘﺮﺳﺐ‬
‫ﻓﻲ ﺍﻟﻤ�ﺍﺭﺓ �ﺆﺩﻱ ﺇﻟﻰ ﺗﻜﻮﻥ ﺍﻟﺤﺼﻰ‪.‬‬
‫ﺩﻭﺍﻟﻲ ﺍﻟﺴﺎﻗﻴﻦ‪ :‬ﺗ��ﺪ ﻧﺴﺒﺔ ﺍﻹﺻﺎﺑﺔ ﺑﺪﻭﺍﻟﻲ ﺍﻟﺴﺎﻗﻴﻦ �ﻴﻦ‬
‫ﺍﻟﺒﺪﻥ؛ �ﺘﻴﺠﺔ ﻟﻘﻠﺔ ﺳﺮﻋﺔ ﺟ��ﺎﻥ ﺍﻟﺪﻡ ﺍﻟ�ﺍﺟﻊ ﻓﻲ ﺍﻷﻭﺭﺩﺓ‪.‬‬

‫ﺍﺿﻄ�ﺍﺑﺎﺕ ﺍﻟﺪﻭﺭﺓ ﺍﻟﺸﻬ��ﺔ ﻭﺍﻷﻣ�ﺍﺽ ﺍﻟﻨﺴﺎﺋﻴﺔ‪ :‬ﻭ��ﺎﺩﺓ‬

‫ﻧﺴﺒﺔ ﺗﺴﻤﻢ ﺍﻟﺤﻤﻞ‪ ،‬ﻭﺍﺭﺗﻔﺎﻉ ﺿﻐﻂ ﺍﻟﺪﻡ ﻭﺳﻜﺮﻱ ﺍﻟﺤﻤﻞ‪،‬‬
‫ﻭﻛﺜﺮﺓ ﺍﻟﻌﻤﻠﻴﺎﺕ ﺍﻟﻘﻴﺼ��ﺔ‪ ،‬ﻭﺳﺮﻃﺎﻥ ﺍﻟﺮﺣﻢ‪.‬‬

‫ﺍﻟﺘﺒﻌﺎﺕ ﺍﻻﺟﺘﻤﺎﻋﻴﺔ ﻭﺍﻟﻨﻔﺴﻴﺔ‪ :‬ﻳﻌﺎﻧﻲ ﺍﻷﺷﺨﺎﺹ ﺍﻟﺒﺪﻥ‬

‫ﻣﻦ ﺍﻟﻀﻐﻮﻁ ﺍﻟﻨﻔﺴﻴﺔ ﻭﺍﻟﺘﻤ�ﻴﺰ ﻋﻠﻰ ﺻﻌﻴﺪ ﺍﻟﺘﻌﻠﻴﻢ‪ ،‬ﻭﺍﻟﻌﻤﻞ‪،‬‬
‫ﻭﺍﻟﺮﻋﺎﻳﺔ ﺍﻟﺼﺤﻴﺔ‪ ،‬ﻭﺍﻟﻌﺎﺋﻠﺔ‪ ،‬ﻭﺍﻟﻤﻨﺎﺳﺒﺎﺕ ﺍﻻﺟﺘﻤﺎﻋﻴﺔ‪.‬‬
 ‫ﻣﺤﺎﺭﺑﺔ ﻣﻊ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‬
‫)ﺍﻟﻨﻈﺎﻡ ﺍﻟﻐﺬﺍﺋﻲ ﺍﻟﺼﺤﻲ(‪:‬‬
‫ﻫﻨﺎﻙ ﺍﻟﻌﺪﻳﺪ ﻣﻦ ﺍﻟﻄ�ﻕ ﻟﻠﺘﻐﻠﺐ ﻋﻠﻰ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‪ ،‬ﻣﻨﻬﺎ‪:‬‬

‫ﺗﻐ�ﻴﺮ ﺍﻟﻨﻈﺎﻡ ﺍﻟﻐﺬﺍﺋﻲ‪ :‬ﻭﺫﻟﻚ ﺑﺘﻘﻠﻴﻞ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ ﺍﻟﻤﺘﻨﺎﻭﻟﺔ‪ ،‬ﻭﺍﻟﺤﺪ ﻣﻦ‬
‫ﺍﻟﺤﺼﻮﻝ ﻋﻠﻰ ﻣﺼﺎﺩﺭ ﺍﻟﻄﺎﻗﺔ ﻣﻦ ﻣﺼﺎﺩﺭ ﺍﻟﺪﻫﻮﻥ‪ ،‬ﻭﺍﻟﺴﻜ��ﺎﺕ ﻭﺍﻟﻤﻠﺢ‪ ،‬ﻭ��ﺎﺩﺓ �ﻨﺎﻭﻝ‬
‫ﺍﻟﺨﻀ�ﻭﺍﺕ ﻭﺍﻟﻔﻮﺍﻛﻪ‪ ،‬ﻭﺍﻟﺒﻘﻮﻟﻴﺎﺕ‪ ،‬ﻭﺍﻟﺤﺒﻮﺏ ﺍﻟﻜﺎﻣﻠﺔ‪ ،‬ﻭﺍﻟﻤﻜﺴ�ﺍﺕ‪ .‬ﻭﻳﺴﺎﻋﺪ �ﻨﺎﻭﻝ‬
‫ﺍﻟﻨﺴﺎﺀ ‪ 1000‬ﺍﻟﻰ ‪ 1200‬ﺳﻌﺮ ﻓﻲ ﺍﻟﻴﻮﻡ‪ ،‬ﻭ�ﻨﺎﻭﻝ ﺍﻟﺮﺟﺎﻝ ‪ 1200‬ﺍﻟﻰ ‪ 1600‬ﺳﻌﺮ‬
‫ﻓﻲ ﺍﻟﻴﻮﻡ ﻓﻲ ﺇﻧﻘﺎﺹ ﺍﻟﻮ�ﻥ ﺑﺸﻜﻞ ﺁﻣﻦ‪.‬‬

‫ﺍﻟﻐﺬﺍﺀ ﺍﻟﺼﺤﻲ‪ :‬ﻳﺠﺐ �ﻨﺎﻭﻝ ﻏﺬﺍﺀ ﺻﺤﻲ ﻣﺘﻮﺍ�ﻥ‪ ،‬ﻳﺤﺘﻮﻱ ﻋﻠﻰ ﺍﻟﻤﺠﻤﻮﻋﺎﺕ‬
‫ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﻤﺨﺘﻠﻔﺔ‪ ،‬ﻭﻳﺘﻨﺎﺳﺐ ﻭﺣﺎﺟﺔ ﺍﻟﺠﺴﻢ ﻣﻦ ﺍﻟﺴﻌ�ﺍﺕ ﺍﻟﺤ�ﺍ��ﺔ‪.‬‬

‫��ﺎﺩﺓ ﺍﻟﻨﺸﺎﻁ ﺍﻟﺠﺴﺪﻱ‪ :‬ﻭﺫﻟﻚ ﻟﺤ�ﻕ ﺍﻟﻤ��ﺪ ﻣﻦ ﺍﻟﺴﻌ�ﺍﺕ‪ ،‬ﻭﺗﻌﺪ ﺗﻤﺎ��ﻦ ﺍﻷﻳ�ﻭ�ﻴﻚ‬
‫ﺍﻟﻤﻨﺘﻈﻤﺔ )ﻣﺜﻞ ﺍﻟﻤﺸﻲ ﺣﻮﺍﻟﻲ ‪150‬ﺩﻗﻴﻘﺔ ﻣﻮﺯﻋﺔ ﻋﻠﻰ ﺃﻳﺎﻡ ﺍﻷﺳﺒﻮﻉ(‪ ،‬ﻣﻦ ﺃﻓﻀﻞ‬
‫ﺍﻟﻄ�ﻕ ﻹﻧﻘﺎﺹ ﺩﻫﻮﻥ ﺍﻟﺠﺴﻢ‪ .‬ﻭﺍﺧﺘﻴﺎﺭ ﺍﻟﻨﺸﺎﻁ ﺍﻟﻤﻤﺘﻊ ﻭﺍﻟﻤﻨﺎﺳﺐ ﻟﺒﺮﻧﺎﻣﺞ ﺍﻟﺤﻴﺎﺓ‬
‫ﺍﻟﻴﻮﻣﻴﺔ ﻳﺴﻬﻢ ﻓﻲ ﺍﻟﺘﻐﻠﺐ ﻋﻠﻰ ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ ﻭﺍﻟﺴﻤﻨﺔ‪.‬‬

‫ﺗﻌﺪ�ﻞ ﺍﻟﺴﻠﻮﻛﻴﺎﺕ‪ :‬ﻣﺜﻞ ﻣﻤﺎﺭﺳﺔ ﺍﻟﻤﺸﻲ ﺃﻭ ﺍﻟﻠﻌﺐ ﻣﻊ ﺍﻷﻃﻔﺎﻝ ﺑﺪﻻ ﻣﻦ‬

‫ﻣﺸﺎﻫﺪﺓ ﺍﻟﺘﻠﻔﺎﺯ‪ ،‬ﻭﺍﺳﺘﺨﺪﺍﻡ ﺍﻟﺪ�ﺝ ﺑﺪﻻ ﻣﻦ ﺍﻟﻤﺼﻌﺪ‪ ،‬ﻭﺭﻛﻦ ﺍﻟﺴﻴﺎﺭﺓ ﻓﻲ ﻣﻜﺎﻥ ﺑﻌﻴﺪ‬
‫ﻭﻏﻴﺮﻫﺎ‪.‬‬

‫ﺃﺩﻭﻳﺔ ﺇﻧﻘﺎﺹ ﺍﻟﻮ�ﻥ‪ ،‬ﻭﺍﻟﻌﻤﻠﻴﺎﺕ ﺍﻟﺠ�ﺍﺣﻴﺔ ﺑﻌﺪ ﺍﺳﺘﺸﺎﺭﺓ ﺍﻟﻄ�ﻴﺐ ﺗﺴﺎﻋﺪ ﻓﻲ‬
‫ﺍﻟﺘﻐﻠﺐ ﻋﻠﻰ ﺍﻟﺴﻤﻨﺔ ﻭ��ﺎﺩﺓ ﺍﻟﻮ�ﻥ‬
 ‫ﺇﺭﺷﺎﺩﺍﺕ ﺻﺤﻴﺔ ﻟﻠﺤﻔﺎﻅ ﻋﻠﻰ‬
‫ﺍﻟﻮ�ﻥ ﺍﻟﻤﺜﺎﻟﻲ‪:‬‬
‫ً‬
‫ﻭﻧﻮﻋﺎ ﺑﻤﺎ ﻳﺘﻨﺎﺳﺐ ﻭﺍﺣﺘﻴﺎﺟﺎﺕ ﺍﻟﺸﺨﺺ‪.‬‬ ‫ً‬
‫ﻛﻤﺎ‬ ‫ﺍ�ﺒﺎﻉ ﻧﻈﺎﻡ ﻏﺬﺍﺋﻲ ﺻﺤﻲ ﻣﺘﻮﺍ�ﻥ‬
‫ﻣﻤﺎﺭﺳﺔ ﺍﻟﺘﻤﺎ��ﻦ ﺍﻟ��ﺎﺿﻴﺔ ﺑﺸﻜﻞ ﺩﻭﺭﻱ‪ ،‬ﻣﻊ ﺍﻟﻤﺤﺎﻓﻈﺔ ﻋﻠﻰ ﺍﻟﻨﺸﺎﻁ ﻃﻮﺍﻝ ﺍﻟﻴﻮﻡ‪.‬‬
‫ﺗﻐ�ﻴﺮ ﺍﻟﻌﺎﺩﺍﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ ﻏﻴﺮ ﺍﻟﺼﺤﻴﺔ‪ ،‬ﻭﺗﺒﻨﻲ ﺍﻟﻌﺎﺩﺍﺕ ﺍﻟﻐﺬﺍﺋﻴﺔ ﺍﻟﺼﺤﻴﺔ ﻋﻠﻰ ﻧﺤﻮ ﺩﺍﺋﻢ‬
‫ﻭﺛﺎﺑﺖ ﻭﻟﻴﺲ ﻗﺼﻴﺮ ﺍﻟﻤﺪﻯ ﻭﻣﺆﻗﺖ‪ ،‬ﺣﺘﻰ ﻻ ﺗﺤﺪﺙ ﺍ�ﺘﻜﺎﺳﺔ ﻓﻲ ﺍﻟﻮ�ﻥ ﻭﻣﺎ ﻳ�ﺍﻓﻘﻬﺎ‬
‫ﻣﻦ ﺷﻌﻮﺭ ﺑﺎﻟﺤ�ﻥ ﻭﺍﻹﺣﺒﺎﻁ‪.‬‬
‫ﺍﺳﺘﺨﺪﺍﻡ ﺑﺪﺍﺋﻞ ﺍﻟﻄﻌﺎﻡ‪ ،‬ﻭﺍﻟﻌﻤﻞ ﻋﻠﻰ ﺗﺤﺴﻴﻦ ﻃﻌﻢ ﺍﻷﻏﺬﻳﺔ �ﺈﺿﺎﻓﺔ ﻋﺼﻴﺮ ﺍﻟﻠﻴﻤﻮﻥ‬
‫ﻭﺍﻟﺨﻞ ﺑﺪﻻ ﻣﻦ ﺍﻟﻤﻠﺢ ﻭﺍﻟﺤﺴﺎﺀ ﺍﻟﺠﺎﻫﺰ ﻭﺍﻟﻤﺎ�ﻮﻧﻴﺰ‪.‬‬
‫ﺍﻻﺑﺘﻌﺎﺩ ﻋﻦ �ﻨﺎﻭﻝ ﺍﻟﻮﺟﺒﺎﺕ ﺍﻟﺴ��ﻌﺔ ﺑﺄﻧﻮﺍﻋﻬﺎ‬
‫ﺍﻟﻤﺤﺎﻓﻈﺔ ﻋﻠﻰ ﻧﻈﺎﻡ ﻣﻮﺍﻋﻴﺪ ﺍﻟﻮﺟﺒﺎﺕ ﺍﻟﺼﺤﻴﺔ ﻭ�ﻨﺎﻭﻝ ﻭﺟﺒﺎﺕ ﻣﻌﺘﺪﻟﺔ‪.‬‬
‫ﻋﻨﺪ ﺍﻟﺮﻏﺒﺔ ﺑﺎﺳﺘﺨﺪﺍﻡ ﺍﻟﺤﻤﻴﺎﺕ ﻳﺠﺐ ﻣ�ﺍﻋﺎﺓ ﺧﺼﻮﺻﻴﺔ ﺍﺳﺘﺠﺎﺑﺔ ﺃﺟﺴﺎﻡ ﺍﻷﺷﺨﺎﺹ‬
‫ﻟﻠﺤﻤﻴﺎﺕ ﺑﺤﺴﺐ ﺍﻟﻌﻤﺮ‪ ،‬ﻭﺍﻟﺠﻨﺲ‪ ،‬ﻭﺍﻟﻮ�ﺍ�ﺔ‪ ،‬ﻭﺍﻟ�ﻴﺌﺔ‪ ،‬ﻭﺍﻟﺘﺤﻠﻲ ﺑﺎﻟﺼﺒﺮ ﻟﺘﺨﻔﻴﺾ ﺍﻟﻮ�ﻥ‪.‬‬
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‫ﻻ ﺑﺪ ﺃﻥ ﻧﻨﻮﻉ ﻓﻲ ﺍﻟﻐﺬﺍﺀ ﺍﻟﺬﻱ �ﺘﻨﺎﻭﻟﻪ ﺣﺘﻰ ﻳﺸﺘﻤﻞ ﻋﻠﻰ ﺟﻤﻴﻊ ﺍﻟﻌﻨﺎﺻﺮ ﺍﻟﻐﺬﺍﺋﻴﺔ‪ ،‬ﻭﻻ ﺑﺪ‬
‫ﻣﻦ ﺍﻟﺤﻔﺎﻅ ﻋﻠﻰ ﺗﺤﺪﻳﺪ ﺍﻟﺤﺼﺺ ﺍﻟﻐﺬﺍﺋﻴﺔ ﻣﻦ ﻛﻞ ﻣﺠﻤﻮﻋﺔ ﻋﻠﻰ ﻧﺤﻮ ﻣﺘﻮﺍ�ﻥ ﺣﺘﻰ �ﺘﺠﻨﺐ‬
‫ﺍﻟﻮﻗﻮﻉ ﻓﻲ ﺍﻟﻤﺸﺎﻛﻞ ﺍﻟﺼﺤﻴﺔ ﺍﻟﻨﺎﺟﻤﺔ ﻋﻦ ﺍﻹﻓ�ﺍﻁ ﺃﻭ ﺍﻟﺘﻔ��ﻂ ﻓﻲ ﻋﻨﺼﺮ ﺩﻭﻥ ﺁﺧﺮ‪.‬‬
 ‫ﺍﻟﻤ�ﺍﺟﻊ‬
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‫ ﻛﺘﺎﺏ‬.(٢٠٠٨) ‫ ﻣﻬﺎ ﻣﺘ�ﻭﻙ ﺃﺑﻮ ﺟﺎﺑﺮ‬،‫ ﺳﻌﺎﺩ ﻧﺎﺻﺮ ﺗﻮﻓﻴﻖ ﺃ�ﻮﺏ‬،‫ ﺣﺎﻣﺪ ﺭﺑﺎﺡ ﺍﻟﺘﻜ�ﻭﺭﻱ‬.‫ﺩ‬.١١
.‫ ﺇﺩﺍﺭﺓ ﺍﻟﻤﻨﺎﻫﺞ ﻭﺍﻟﻜﺘﺐ ﺍﻟﻤﺪﺭﺳﻴﺔ‬/‫ ﻭ�ﺍﺭﺓ ﺍﻟﺘﺮ�ﻴﺔ ﻭﺍﻟﺘﻌﻠﻴﻢ‬.‫ﺍﻟﺘﻐﺬﻳﺔ ﻭﺍﻟﺼﺤﺔ‬
.‫ﻛﻴﻔﻴﺔ ﺣﺴﺎﺏ ﻣﺆﺷﺮ ﻛﺘﻠﺔ ﺍﻟﺠﺴﻢ‬.١٢