‫إعداد‪:‬‬

‫أ‪ .‬ماري أوديت عبد ربه‬ ‫أ‪ .‬مرح عقيل‬ ‫أ‪ .‬صفاء مهنّا‬

‫جامعة بيرزيت ‪ -‬فلسطين‬

‫ترجمة ‪ :‬ربى خلف‬

‫الطبعة االولى ‪8102‬‬

‫التغذية ‪3 ......................................................................................‬‬ ‫مدخل إلى علم‬
‫الغذائية األساسية ‪6 .............................................................................‬‬ ‫الوحدة األولى‪ :‬العناصر‬
‫‪7 ........................................................................... Carbohydrates‬‬

‫‪41.................................................................................................. Fats‬‬

‫‪22........................................................................................ Proteins‬‬

‫‪22..................................................... Vitamins and Minerals‬‬

‫)‪31................................................................................................ (Water‬‬

‫المتوازنة ‪36.....................................................................‬‬ ‫الوحدة الثانية‪ :‬تخطيط وجبة الطعام‬

‫‪37.................................................................................. MyPlate‬‬

‫‪02...............................................................................‬‬

‫بالتغذية ‪00...........................................‬‬ ‫الوحدة الثالثة‪ :‬األمراض المزمنة والنحافة وعالقتهما‬

‫الفصل األول‪ :‬السمنة و الوزن الزائد)‪02.................................................. (Obesity and Overweight‬‬
‫الفصل الثاني‪ :‬داء ال ُّس ّكري(‪62........................................................................................ )Diabetes‬‬
‫الفصل الثالث‪ :‬أمراض القلب واألوعية الدموية )‪66...................................... (Cardiovascular Diseases‬‬
‫الفصل الرابع‪ :‬نقص الوزن أو النحافة (‪66.................................................................. )Underweight‬‬

‫والصحة ‪72...............................................................................‬‬ ‫الوحدة الرابعة‪ :‬النشاط البدني‬

‫المبتدعة ‪76.........................................................................‬‬ ‫الوحدة الخامسة‪ :‬األنظمة الغذائية‬
‫الغذاء ‪22............................................................................................‬‬ ‫الوحدة السادسة‪ :‬سالمة‬
‫الطاقة ‪21........................................................................................‬‬ ‫الوحدة السابعة‪ :‬مشروبات‬
‫المراجع‪27 .................................................................................................... :‬‬

‫‪2‬‬
3
 1
2
3
4

6
Carbohydrates 1
Fats 2
Proteins 3
Vitamins 4
Minerals 5
Water 6

Macronutrients

Micronutrients

6
1
2
3

1
 4
5
6

Malnutrition

3
4
5

0
6
 Carbohydrates

1
Monosaccharides – Simple Sugars 
Glucose o
Fructose o
Galactose o

7
 Disaccharides 
Maltose o
Sucrose o

Lactose o

Polysaccharides and 2
Oligosaccharides

Starch 

Glycogen 

2
 Dietary Fibers 

1111 14 35 22

ketone bodies

Protein Sparing 2

6
 3
.

65 45

11

42
Dietary Fibers

Soluble Fiber 1

Insoluble Fiber 2

44
 3

4
5

:




42
 

Artificial Sweeteners

43
Fats

(Fatty Acids)

1
2
3
4
5

41
 :(Triglycerides)
55
(Fatty Acids) 3
(Glycerol

Saturated Fatty Acids 1

25

40
 Unsaturated Fatty Acids 2
25

Monounsaturated Fatty Acids- 

MUFAS

Polyunsaturated Fatty Acids- 

PUFAS

46
6
3
6 

3 

(Trans Fats / Hydrogenated Fats)

25

47
(LDL-C)

(Cholesterol)

vitamin D

311

211

1
5
4
2

42
 3
A,D,E,K

35 21

46
Proteins

Amino Acids)

21

Essential Amino Acids

Nonessential Amino Acids

22
 

24
 1
2

35 11

1.2
56 1.2 01 01

22
 Vegetarian Diet

23
 (vegans)

1.1

21
 1.1

Partial Vegetarian or
Flexitarian

Lacto-Ovo Vegetarian

B12 Vegan

Macrobiotic Diet

Fruitarian

B12

20
 
1




26
 

1.2

1.2

B12
B12

B12

27
Vitamins and Minerals

(Vitamins)

Fat Soluble Vitamins 1

22
1.3 A, D, E, K

1.1

26
 Water Soluble Vitamins 2

12
6
1.4

12

32
 1.1

B1

B2

B6

B9

DNA

B12

34
 Minerals

1.1

32
Multivitamin/MineralSupplements

(phytochemicals

33
(Water)

01 61

2
3

4
5
6

31
12 2

51 55

(Dehydration)




30
36
 MyPlate

6 (Grains) 

3 2 (Vegetables) 

(Fruits) 
6.5 5 (Proteins) 
3 (Dairy) 

37
 1

2
5

32
 (Grains) 1

o
o






3 

36
 




15 11 

21 

(Vegetables) 2

C,E,A

12
 5














(Fruits) 3

14
 

32 
24 














12
 (Dairy Products) 1

o
D
o

B2 o
A B12
o


3 
45 
61 
2 






D 


13
 Proteins 1

o
A
o

o
o

A o
B12
3
o

11
B12 o

o
o

31 

41 



15 

12 


C


10
 


3




3

B12

(Saturated and Trans Fats)

0 o

o
o
o

16
 













17
 (Sugar and Added Sugars)

35 0 o
o
o
. o











12
 (Salt)








16
 Nutrition Facts Label

5 1

02
 1 serving size 1

12

04
 1 calories 2

2111

41 
111 
411 

1
2

02
Added 4
sugars

35 0

1 1

1 Percent Daily Value DV 1

:
DV%

2111

03
 2111

DV%
5 DV%
21

5 DV%

21

2511 2111

01
00
(Chronic Diseases)

06
21 36

07
(Obesity and :
Overweight)

.
(BMI)

3.1

1..1
21.2 1..1
22.2 21
13

02
1505
5 41 2016

:


21 o
11

06
 .
o
o

.


15 11 1
5
15
1.5 1 2

3


62
 

151 61 4
.

64
 Diabetes

21
141 111
.

62
 Type 1 Diabetes 

.
12 16 
11 


Type 2 Diabetes 

51 


.
21 

63
 

1
2
3
4.5 4
5
6

1
.

2
.
3
. 4

61
:


31 





60
(Cardiovascular
Diseases)

66
 .




. 

32

241 200-239 211

mg/dl total cholesterol

35 35-45 61

mg/dl HDL-C

160-189 130-159 60-130

mg/dl LDL-C

200-499 150-199 151

mg/dl Triglyceride

67
 



31 





62
 Underweight

12.5

1
.
2
.

:
. 
. 
. 
. 

66
 




(anorexia nervosa)



.

:


.









72
 
. 

:
. 


74
72
(Physical Activity and Health)

1
2

3
4
5
6
0
2
5
11
11
12

73
 Aerobic exercise 1
o

Resistance exercise 2
o
o

sit-ups o
resistance push-ups
band

71
: Balance and stretching 1
pilates

o
o

o
o

70
76
Fad Diets

o
o
o
o
o


211 
211





77
 (High Protein Diet) 1

Atkin’s diet

Liquid Diet 2

(Grapefruit Diet) 3

(Juice and Broth Fasts 1

Food-Combining Diets 1

72
 Crazy for Cabbage 6

Yoyo cycling

ketosis o

76
22
 (Food Safety)

16
12

. 111

24
 












22
 1

. 2
3

4
4 5
5

6
.
0

23
21
 Energy Drinks

1520

511 51

34 12
12
10

:
511 011 
3 2 311 5 4




2 6 

20
 





26
 2222 .4
2226 .2
.3
2243
4. FDA. How to Understand and Use the Nutrition Facts Label. Center
for Food Safety and Applied Nutrition; [accessed 2018 Feb 7].
Available from: https://www.fda.gov/Food/LabelingNutrition/ucm274593.htm
5. World Health Organization. Health Topics. 2018;
6. Food and Health Communications – Creative Culinary Nutrition
Resources for Health Educators. [accessed 2018 Feb 8]. Available
from: http://foodandhealth.com/
7. American Heart Association. Saturated Fat. 2015 [accessed 2018 Feb
8]. Available from: https://healthyforgood.heart.org/eat-smart/articles/saturated-
fats#_blank
8. Fad Diets. [accessed 2018 Feb 8]. Available from:
http://www.upmc.com/patients-visitors/education/nutrition/pages/fad-
diets.aspx#_blank
9. USDA. Choose MyPlate. [accessed 2018 Feb 8]. Available from:
https://www.choosemyplate.gov/
10. NCCIH. Energy Drinks. 2017 [accessed 2018 Feb 8]. Available from:
https://nccih.nih.gov/health/energy-drinks
11. Webb FS, Whitney EN. Nutrition: Concepts and Controversies. 12 Ed.
Wadsworth Cengage Learning; 2011.
12. Reissig CJ, Strain EC, Griffiths RR. Caffeinated energy drinks--a
growing problem. Drug Alcohol Depend. 2009;99(1–3):1–10.
13. Thompson JL, Manore MM, Vaughan LA. The Science of Nutrition.
2nd Ed. Pearson; 2011.
14. Brown JE, Isaacs JS. Nutrition through the life cycle. 4th Ed.
Belmont: Wadsworth, CENGAGE Learning; 2011.

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