تبلیغات
آموزش بهداشت - رهنمود های غذایی:

رهنمود های غذایی:

 

نوشته شده توسط:مهدیه ممیزی

 

 چند رهنمون غذایی برای سالم بودن و احساس شادابی كردن.

 

 

 

 

v     در انتخاب و مصرف مواد غذایی به تنوع ،اعتدال و تعادل توجه نمایید.

v     مصرف مواد غذایی روزانه را طوری تنظیم كنید كه وزن مطلوب خود را حفظ نمایید.

v     سعی كنید برنامه مرتب ورزشی (مانند پیاده روی )بصورت حداقل سه روز در هفته و هر بار به مدت 30 تا 40 دقیقه داشته باشید.

v     مصرف شیر ،ماست و پنیركم چرب (كمتر از 5/2 درصد)را در برنامه غذایی روزانه افزایش دهید.

v     با مصرف بیشتر میوه ،سبزی ها ،حبوبات و نان های سبوس دار ،دریافت فیبر غذایی روزانه را افزایش دهید.

v     در مصرف چربی های جامد تا حد ممكن اجتناب كنید و حتی الامكان از سرخ كردن مواد پرهیز كنید و در صورت نیاز به استفاده از روغن ،از روغن مایع یا زیتون استفاده كنید.

v     سعی كنید از گوشت های سفید مانند ماهی و مرغ استفاده كنید و از فرآورده های گوشتی مانند :سوسیس و كالباس كمتر استفاده كنید

v     مصرف قند های ساده مانند قند،شكر ،شیرینی و شكلات را محدود كنید.

v     از مصرف زیاد نمك خودداری نموده و سر سفره غذا حتی الامكان از نمكدان استفاده نكنید.

v     روزانه 6 تا 8 لیوان آب بنوشید



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