‫ِ‬ ‫ِ‬

‫ط‬
‫ﱠﺸﺎ ُ‬ ‫اﳉِ ْﺴ ُﻢ ِﰲ َﺣﺎﻟٍَﺔ َﻏ ِْﲑ ِﺻ ِّﺤﻴﱠ ٍﺔ ُدو َن ِﻋ ْﻠ ِﻢ اﻟْ َﻔ ْﺮد‪ .‬اﻟﻨ َ‬ ‫ﻟﺼ ﱠﺤ ِﺔ أ َْﻣٌﺮ ُﻣ ِﻬ ﱞﻢ ﺟﺪًّا‪َ ،‬ﺣْﻴ ُ‬
‫ﺚ ﻗَ ْﺪ ﻳَ ُﻜﻮ ُن ْ‬ ‫ِ‬
‫‪ .١‬اﻟْ َﻮ ْﻋ ُﻲ ِﺎﺑ ّ‬
‫اﻟﺼ ﱠﺤ ِﺔ‪ ،‬واﻟْﺒﺤﺚ ﻳﻈْ ِﻬﺮ أَ ﱠن ﻧِﺴﺒﺔً َﻛﺒِﲑةً ِﻣﻦ اﻟْﻤﺮﺿﻰ ﻣﻌﱠﺮﺿﻮ َن ﻟِﺴ ِ‬
‫ﻮء اﻟﺘﱠـ ْﻐ ِﺬﻳَِﺔ‪،‬‬ ‫ِ‬ ‫ِ ِ ِ ِ‬
‫َْ َ ْ َْ َ ُ َ ُ ُ‬ ‫اﻟْﺒَ َﺪﱐﱡ ﻳـُ َﺆﺛُّﺮ إﳚَﺎﺑﻴًﺎ َﻋﻠَﻰ ّ َ َ ْ ُ ُ ُ‬
‫ﻴﺴﻴﱠ ٍﺔ ﻟِﻨَ َﻤ ِﻂ َﺣﻴَ ٍﺎة‬‫ﲔ‪ .‬ﺛََﻼﺛَﺔُ ﻋﻮ ِاﻣﻞ رﺋِ ِ‬
‫ََ َ َ‬
‫ﺎت َﻛﺎﻓِﻴَ ٍﺔ ِﻣ ْﻦ اﻟﻄﱠﺎﻗَِﺔ واﻟْ ُﱪوﺗِ ِ‬
‫َ ُ‬
‫وﻗَﻠِﻴﻞ ﻓَـ َﻘ ْﻂ َﳛﺼﻠُﻮ َن ﻋﻠَﻰ َﻛ ِﻤﻴﱠ ٍ‬
‫ُْ َ ّ‬ ‫َ ٌ‬
‫ِ‬ ‫ِ ِ‬
‫ِﺻ ِّﺤ ٍّﻲ‪ :‬اﻟْﻐِ َﺬاء اﻟ ﱠﺴﻠﻴ ِﻢ‪َ ،‬واﻟﻨـ ْﱠﻮم اﻟْ َﻜ ِﺎﰲ‪َ ،‬واﻟﻨ َ‬
‫ﱠﺸ ِ‬
‫ﺎط اﻟْﺒَ َﺪِِﱐّ‪.‬‬

‫اﻟﺼ ِّﺤ ِّﻲ ﺗَ ْﺸﻌُُﺮ‬‫ِ‬ ‫اﳉِﺴ ِﻢ ِﻫﻲ ﻣ َﻼزﻣﺔُ ْاﻷَ ْﻛ ِﻞ ِ ِ‬ ‫ِ ِ‬ ‫ِ‬ ‫ِ‬
‫اﻟﺼ ّﺤ ِّﻲ‪ .‬ﺗَـﻨَﺎو ُل اﻟﻄﱠ َﻌ ِﺎم ّ‬ ‫ّ‬ ‫‪ .٢‬أ َﺣ ُﺪ اﻟْ ُﻤ َﺆﺛِّﺮ ُﻣ َﺴﺎﻫ ٌﻢ ِﰲ ﺻ ﱠﺤﺔ ْ ْ َ ُ َ َ‬
‫ﺐ‬ ‫ﻮل اﻟْﺒَ َﺪِِﱐ ﺑِﺴﺒَ ِ‬ ‫اﳋُﻤ ِ‬ ‫ﻚ َﻣ ِﺮ ً ِ‬ ‫ﲔ أَ ﱠن ِزَ� َدةَ اﻟْ َﻮْزِن ﳝُْ ِﻜ ُﻦ أَ ْن َْﲡ َﻌﻠَ َ‬ ‫ﺑِﺘَﺤ ﱡﺴ ٍﻦ وﻣﻈْﻬ ٍﺮ أَﻓْ ِ‬
‫ّ َ‬ ‫ﻳﻀﺎ‪ .‬زَ� َدةُ ْ ُ‬ ‫ﻀ َﻞ ﺣ َ‬ ‫َ ََ َ َ‬
‫ات واﻟ ﱠﺪ ﱠراﺟ ِ‬
‫ﺎت اﻟﻨﱠﺎ ِرﻳﱠِﺔ‬ ‫ِ‬ ‫ِِ ِ‬ ‫ِ‬ ‫ٍِ‬ ‫ِ ِِ‬ ‫ِ‬
‫ﻃَﺒِ َﻴﻌﺔ اﻟْ َﻌ َﻤ ِﻞ َﻏ ِْﲑ اﻟﻨﱠﺸﻄَﺔ ﺑ َﺸ ْﻜ ٍﻞ ُﻣﺘَـَﺰاﻳﺪ َوﺗَـ ْﻐﻴِ ِﲑ أ َْﳕَﺎط اﻟﻨﱠـ ْﻘ ِﻞ ْاﻵﻟﻴﱠﺔ ﻣﺜْ َﻞ اﻟ ﱠﺴﻴﱠ َﺎر َ َ‬
‫ﺎت اﻟ ﱠﺴ ِﺮ َﻳﻌ ِﺔ اﻟْ ُﻤﺘَـ َﻮﻓَِّﺮِة ِﰲ ُﻛ ِّﻞ‬
‫اق ْاﻷَﻃْﻌِﻤ ِﺔ اﻟْﻤﺼﻨـﱠﻌ ِﺔ واﻟْﻮﺟﺒ ِ‬
‫َ ُ َ َ َ َ ََ‬ ‫ي‪َ .‬ﻛ َﻤﺎ أَ ﱠن إِ ْﻏَﺮ َ‬ ‫ﻀ ِﺮ ِّ‬
‫اﳊَ َ‬
‫ت َواﻟﺘـ َﱠﻮ ﱡﺳ ِﻊ ْ‬‫اﳊﺎﻓَ ْﺎﻻ ِ‬
‫َو َْ‬
‫ِِ‬
‫ﲔ ْاﻷَﻃْ َﻔ ِﺎل َواﻟْ ُﻤَﺮاﻫﻘ َ‬
‫اﻹﺣﺼﺎء ِ‬ ‫ٍِ ِ ِ ِ ِِ ِ‬ ‫ﻣ َﻜ ٍ‬
‫ﲔ‪.‬‬ ‫ﺻﺔً ﺑَْ َ‬
‫ات َﺧﺎ ﱠ‬ ‫ﻀﺎ أَ ْﻛ َﱪُ ُﻣ َﺴﺎﻫﻢ ﰲ زَ� َدة َﻫﺬﻩ ْ ْ َ َ‬ ‫ﺎن ُﻫ َﻮ أَﻳْ ً‬ ‫َ‬

‫ِ‬
‫ﺚ ُﳝَﺜِّ ُﻞ َﺣﺎﻟَﺔً ﻃَﺒِﻴﻌِﻴﱠﺔً ِﻣ ْﻦ‬ ‫ﻚ ُﻫ َﻮ اﻟﻨـ ْﱠﻮُم‪ ،‬اﻟﻨـ ْﱠﻮُم ﻳُ َﺸ ِّﻜ ُﻞ ُﺟ ْﺰءًا َﻛﺒِ ًﲑا ِﻣ ْﻦ َﳕَ ِﻂ َﺣﻴَ ٍﺎة ِﺻ ِّﺤ ٍّﻲ‪َ ،‬ﺣْﻴ ُ‬ ‫‪ .٣‬ﺑـَ ْﻌ َﺪ َذﻟ َ‬
‫ﻴﻂ‪.‬‬ ‫اﻹﺣﺴﺎس ِﺎﺑﻟْﻤ ِﺤ ِ‬ ‫ِ‬
‫ﺎت ْاﻹ َرادﻳﱠﺔُ َوﻳـَﺘَ َﻼ َﺷﻰ ْ ْ َ ُ ُ‬
‫ِ ِ‬
‫اﳊََﺮَﻛ ُ‬ ‫اﳊَﻴﱠ ِﺔ‪ِ .‬ﺧ َﻼ َل اﻟﻨﱠـ ْﻮِم‪ ،‬ﺗُِﻘ ﱡﻞ ْ‬ ‫ﺎت ْ‬‫ِاﻻﺳِﱰﺧ ِﺎء ﻟِْﻠ َﻜﺎﺋِﻨَ ِ‬
‫ْ َْ‬
‫اﳉِﺴ ِﻢ واﺳﺘِﻌﺎد ِة اﻟْﻌﻨَ ِ‬
‫ﺎﺻ ِﺮ ا ْﳊَﻴَ ِﻮﻳﱠِﺔ‪ .‬ﻳُ ْﺴ ِﻬ ُﻢ‬ ‫ِِ ِ‬ ‫ِ‬ ‫ِ‬ ‫ِ‬
‫اﻟﻨـ ْﱠﻮُم َﻻ ﻳـُ ْﻌﺘََﱪُ ﻓ ْﻘ َﺪ ًا� ﻟ ْﻠ َﻮ ْﻋ ِﻲ؛ ﺑَ ْﻞ ﻳُ َﺸ ّﻜ ُﻞ َﻣ ْﺮ َﺣﻠَﺔً ﻟﺼﻴَﺎﻧَﺔ ْ ْ َ ْ َ َ َ‬
‫ﱠة ‪ ٩-٧‬ﺳﺎﻋ ٍ‬ ‫ﺎط ِﺧ َﻼ َل اﻟﻨـﱠﻬﺎ ِر‪ .‬ﳝُْ ِﻜﻦ أَ ْن ﻳـﺆِدي اﻟﻨـﱠﻮم ﻟِﻤﺪ ِ‬ ‫ﱠﺸ ِ‬ ‫ِ‬ ‫ِ‬
‫ﺎت‬ ‫َ َ‬ ‫ُ َُ ّ َ ْ َ ُ‬ ‫َ‬ ‫ﻴﻖ ِﰲ ِزَ� َدة اﻟﻨ َ‬ ‫اﻟﻨـ ْﱠﻮُم اﻟْ َﻜ ِﺎﰲ َواﻟْ َﻌﻤ ُ‬
‫اض‪.‬‬ ‫ﺾ ْاﻷ َْﻣَﺮ ِ‬ ‫ﺿﻮ َن ﻟِﺒَـ ْﻌ ِ‬‫ﻳﻦ ﻳـَ ْﻌ َﻤﻠُﻮ َن ِﰲ اﻟﻠﱠْﻴ ِﻞ َوﻳـَﺘَـ َﻌﱠﺮ ُ‬
‫ِ ِ ﱠِ‬ ‫ﻳـﻮِﻣﻴﺎ إِ َﱃ ِز�د ٍة ِﰲ ﻣ َﺪى ْ ِ‬
‫اﳊَﻴَﺎة ُﻣ َﻘ َﺎرﻧَﺔً ﺎﺑ ْﻷَﻓْـَﺮاد اﻟﺬ َ‬ ‫ََ َ‬ ‫َْ ً‬

‫ﺚ ﻳـَﺘَﺄَﺛـﱠُﺮ‬ ‫اﻟﺼ ِّﺤ ِّﻲ‪َ ،‬ﺣْﻴ ُ‬ ‫ﻴﺴﻴﱠ ِﺔ ِﰲ َﳕَ ِﻂ ْ ِ ِ‬ ‫ﺎﺻ ِﺮ اﻟﱠﺮﺋِ ِ‬

‫اﻟﺮ� ِﺿﻴﱠ ِﺔ أَﺣ َﺪ اﻟْﻌﻨَ ِ‬ ‫ِ‬
‫اﳊَﻴَﺎة ّ‬ ‫َ َ‬ ‫‪َ .٤‬وأَﺧ ًﲑا‪ ،‬ﻳـُ َﻌ ﱡﺪ ﳑَُ َﺎر َﺳﺔُ اﻟﺘ َﱠﻤﺎ ِرﻳ ِﻦ َِّ‬
‫اﳉِﺴ ِﻢ ﻋﻠَﻰ اﻟْﻤ َﺪى اﻟﻄﱠ ِﻮ ِﻳﻞ‪ .‬ﻋﻠَﻰ ﺳﺒِ ِﻴﻞ اﻟْ ِﻤﺜَ ِﺎل‪ ،‬ﳝُْ ِﻜﻦ ﻟِ ِﻠﺮ�ﺿ ِﺔ أَ ْن ﺗُﺴ ِ‬ ‫ِ ِ‬ ‫ِ‬ ‫ِ‬
‫ﺎﻋ َﺪ‬ ‫َ‬ ‫ُ َّ َ‬ ‫َ َ‬ ‫ﺎﰊ َﻋﻠَﻰ ﺻ ﱠﺤﺔ ْ ْ َ َ‬ ‫ﺑ َﺸ ْﻜ ٍﻞ إﳚَ ٍِّ‬
‫ﺻﺎﺑَِﺔ ِﺎﺑﻟ ﱡﺴ ْﻤﻨَ ِﺔ‪ .‬ﻓَﺎﻟ ﱡﺴ ْﻤﻨَﺔُ ﺗـُ ْﻌﺘََﱪُ َﻋ ِﺎﻣ ًﻼ‬ ‫ﺺ ِﻣﻦ اﻟ ﱡﺴﻤ ِﻮم واﻟﺪﱡﻫ ِ‬
‫ﻮن اﻟﱠﺰاﺋِ َﺪ ِة‪ ،‬اﻟﱠِﱵ ﻗَ ْﺪ ﺗـُ َﺆِّدي إِ َﱃ ِْ‬
‫اﻹ َ‬ ‫ﱠﺨﻠﱡ ِ ْ ُ َ ُ‬ ‫ِﰲ اﻟﺘ َ‬
‫ي‪ِ .‬ﺎﺑﻟْ ُﻤ َﻤ َﺎر َﺳ ِﺔ اﻟْ ُﻤْﻨـﺘَ ِﻈ َﻤ ِﺔ‬ ‫ﱠ‬ ‫اض َﺧ ِﻄ َﲑٍة ِﻣﺜْﻞ أ َْﻣَﺮ ِ‬
‫اض اﻟْ َﻘ ْﻠ ِ‬
‫ﺐ َواﻟ ﱡﺴﻜ ِﺮ ِّ‬ ‫ﺻﺎﺑَِﺔ ِﺄﺑ َْﻣَﺮ ٍ‬
‫اﻹ َ‬‫ﻴﺴﻴًﺎ ِﰲ ِزَ� َد ِة َﺧﻄَ ِﺮ ِْ‬ ‫رﺋِ ِ‬
‫َ‬
‫َ‬
 ‫ِ‬ ‫ِ ِ‬ ‫ِ ِِ‬ ‫ظ ﻋﻠَﻰ وْزﻧِِﻪ ِ ِ‬ ‫اﻟﺮ� ِﺿﻴﱠ ِﺔ‪ ،‬ﳝُْ ِﻜﻦ ﻟِْﻠ َﻔﺮِد ِْ‬ ‫ِ‬
‫اﻟﺼ ّﺤ ِّﻲ َوﺗَـ ْﻌ ِﺰﻳ ِﺰ ﻧﻈَﺎﻣﻪ اﻟْ َﻤﻨَﺎﻋ ِّﻲ‪ ،‬ﳑﱠﺎ ﻳـُ َﻘ ِّﻮي ﺟ ْﺴ َﻤﻪُ‬
‫ّ‬ ‫اﳊ َﻔﺎ ُ َ َ‬ ‫ُ ْ‬ ‫ﻟﻠﺘ َﱠﻤﺎ ِرﻳ ِﻦ َِّ‬
‫ﻆ ﻋﻠَﻰ رﻓَ ِ‬
‫ﺎﻫﻴَﺘِ ِﻪ اﻟْ َﻌﺎ ﱠﻣ ِﺔ‪.‬‬ ‫ِ‬
‫َوُﳛَﺎﻓ ُ َ َ‬

‫اﻟﺼ ﱠﺤ ِﺔ‪ِ .‬اﻻﻟْﺘَِﺰ َام ﺑِﻨِﻈَ ٍﺎم ِﻏ َﺬاﺋِ ٍّﻲ ِﺻ ِّﺤ ٍّﻲ‬
‫ِ‬ ‫ﻀﻤﻦ ِْ‬
‫اﳊ َﻔﺎ َظ َﻋﻠَﻰ ّ‬
‫‪ِ .٥‬ﺎﺑﺧﺘِﺼﺎ ٍر‪ِ ،‬اﻻﻟْﺘِﺰام ِﺄﺑ ِ ٍ ِ ِ‬
‫ُﺳﻠُﻮب َﺣﻴَﺎة ﺻ ّﺤ ٍّﻲ ﻳَ ْ َ ُ‬ ‫َُ ْ‬ ‫ْ َ‬
‫ﺎﳘَ ُ ِ ِ ِ ِ ٍ ِ ِ ِ‬ ‫ﺎط اﻟْﺒَ َﺪِِﱐّ ِﻫ َﻲ اﻟْ ُﻤ َﺴ َ‬ ‫ٍ ٍ‬
‫ﺐ‬ ‫ﺎت اﻟﱠﺮﺋﻴﺴﻴﱠﺔُ ﻟﻨَ َﻤﻂ َﺣﻴَﺎة ﺻ ّﺤ ٍّﻲ‪َ .‬ﳚ ُ‬ ‫ﻮل َﻋﻠَﻰ ﻧـَ ْﻮم َﻛﺎف َوﳑَُ َﺎر َﺳ ِﺔ اﻟﻨ َ‬
‫ﱠﺸ ِ‬ ‫ﺼُ‬ ‫اﳊُ ُ‬
‫َو ْ‬
‫ﻚ ِﻣ ْﻦ ِﺧ َﻼ ِل ِاﻻﻟْﺘَِﺰِام‬ ‫ﺼ ﱠﺤﺘِ ِﻬﻢ ِﻷ ﱠَ�ُﻢ ﻣﺴﺆوﻟُﻮ َن ﻋْﻨـﻬﺎ‪ ،‬وﳝُْ ِﻜﻦ َﲢ ِﻘ ِ‬
‫ﻴﻖ َذﻟ َ‬ ‫ََ َ ُ ْ ُ‬ ‫ْ ْ َ ُْ‬
‫ﻋﻠَﻰ ْاﻷَﻓْـﺮ ِاد ِاﻻ ْﻋﺘِﻨَﺎء ﺑِ ِ‬
‫ُ‬ ‫َ‬ ‫َ‬
‫ﻴﺤ ِﺔ‪َ .‬ﻫ َﺬا ﻓَـ َﻘ ْﻂ ِﻣﻨﱠﺎ‪ُ .‬ﺷ ْﻜًﺮا‪.‬‬ ‫ﺎت اﻟ ﱠ ِ‬ ‫ِﺎﺑﻟْ َﻜﻴ ِﻔﻴﱠ ِ‬
‫ﺼﺤ َ‬ ‫ْ‬