أفضل نظام غذائي صحي في رمضان للتخسيس

أفضل نظام غذائي صحي في رمضان للتخسيس

أفضل نظام غذائي صحي في رمضان للتخسيس، شهر رمضان هو أعظم شهور السنة، وهو من الشهور التي تعد فرصة جيدة لمن يريدون اتباع نظام غذائي صحي لإنقاص الوزن، والصيام هو تمرين بدني يساعدك على التخلص من الوزن الزائد، ولكن لن تحصل على الفائدة الكاملة من شهر رمضان إذا لم تتبع نظامًا غذائيًا جيدًا يمنحك الكثير من العناصر الغذائية المفيدة، ويقدم موقع معلومة لك في السطور التالية أفضل نظام غذائي في رمضان للتخسيس والدايت تابعونا في السطور التالية.

محتويات المقالة

نظام غذائي صحي في رمضان

قالت الدكتورة أماني أحمد أخصائي التغذية العلاجية، إن هناك اعتقاد خاطئ لدى بعض الناس وهو أنهم يمتنعون عن الطعام والشراب في الصيام بشكل طبيعي، ولكن وقت الفطار يأكلون ما يشاؤن اعتقادًا منهم أن هذا الأمر سيساعدهم على إنقاص الوزن، وهذا اعتقاد خاطئ وسوف يخرجون من الشهر بسمنة.

تعرف على: السعرات الحرارية في العجوة

ما هو الأكل الصحي في رمضان

تضيف الدكتورة أماني أحمد خلال برنامجها الطبي على قناة معلومة لك، أن أفضل ما يفطر عليه الصائم هو تناول من تمرة إلى 3 تمرات، ومريض السكر أيضًا يستطيع أن يتناول التمر بعد أن يأخذ دواء السكر الخاص به، وتنتظر لمدة 10 دقائق ثم تتناول فطارك.

ما هو الأكل الممنوع والمسموح في رمضان

أفادت الدكتورة أماني أن هناك أطعمة يفضل عدم تناولها في رمضان، حتى لا تصيب بمشاكل في السمنة، ومن هذه الممنوعات ما يلي:

  • البروتين المتضرر: يقصد بالبروتين المتضرر اللحوم التي يتم وضعها في الزيت بعد إزالتها من على النار، فأنت في هذه الحالة تتناول دهون متضررة، تضر بالجسم، وتؤدي إلى حدوث زيادة في الوزن، والأفضل عدم وضع الدهون في المقلاة.
  • الامتناع عن البقوليات: تنصح الدكتورة أماني أحمد أخصائي التغذية العلاجية بضررورة الابتعاد عن البقوليات، عدا الحمص والعدس، لاحتوائهما على نسب عالية من البروتين، مؤكدة على أن الأنواع الأخرى من البقوليات هي صعبة في الهضم، وتؤدي إلى حدوث تخمة على الفطار.
  • تناول السحور: يجب على الجميع أن يتسحر، لقول الرسول صلى الله عليه وسلم تسحروا فإن في السحور بركة، فضلًا على أن هذه الوجبة هي التي يستمد الجسم من خلالها الطاقة اللازمة طوال شهر رمضان.

أفضل الأطعمة على السحور

  • تنصح الدكتورة أماني أحمد، الجميع بضرورة أكل البروتين والخضروات الورقية لأنها تعمل على إشباع الجسم بالألياف الغذائية المفيدة التي تشبع الجسم بالمياه، كما أن الفول يعد أيضًا من القيم الغذائية المفيدة على السحور لأنه يزيد من الإحساس بالشبع.
  • تناول الخضروات مثل الخيار.
  • تناول الفواكهة ولكن ليس لمرضى السكر
  • تناول البيض من غير دسم، ومن الممكن أن أخذ الدسم عن طريق الزبدة.

رشحنالك: نظام غذائي للتخسيس مع الجيم

بالفيديو تعرف على أفضل نظام غذائي في شهر رمضان

توضح الدكتورة أماني أحمد في هذا الفيديو المذاع عبر قناة معلومة لك، أفضل نظام غذائي في شهر رمضان، لمن يبحثون عن جسم صحي خالي من الدهون المضرة.

كيف أسوي رجيم في شهر رمضان

سنتعرف في العناصر التالية على أفضل القواعد الأساسية تساعدك على إنقاص الوزن، ومن هذه القواعد ما يلي:

  • قم بكسر الصيام عن طريق الإفطار على كوب من المياه وثلاث حبات من التمر.
  • قم بترتيب الوجبات إلى ثلاث وجبات رئيسية تبدأ بالفطور وهي الوجبة الرئيسية، ثم تناول وجبتين خفيفتين مع وجبة السحور
  • تناول الطعام ببطء وهذه من قواعد إنقاص الوزن في رمضان.
  • اعتمد على الأكل الصحي وابتعد عن الأكل المقلي.
  • ابتعد عن تناول الأطعمة المقلية مثل: البطاطس، والسمبوسك، والقطايف المقلية.
  • تجنب تناول الأطعمة التي تحتوي على كميات كبيرة من السكريات، والأفضل استبدالها بالفواكهة.
  • ابتعد عن كل ما هو غني بالدهون المهدرجة والمضرة.
  • تجنب تناول المشروبات التي تحتوي على الكافيين مثل الشاي والقهوة.

إقرأ أيضًا:

كم سعرة حرارية في الشاي الأحمر

كم عدد السعرات الحرارية في المكرونة المسلوقة

أفضل نظام غذائي وصحي يوميًا لمرضى السكر

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