در این مقاله به بررسی اینکه آیا همه افراد باید از رژیم غذایی استفاده کنند خواهیم پرداخت رژیم غذایی مناسب چیست؟ با ما همراه باشید.
رژیم غذایی برای همه افراد
داشتن یک برنامه غذایی منظم و دارای همه مواد معدنی، ویتامین ها، پروتئین ها و املاح ضروری بدن برای همه افراد و در تمام سنین امری ضروری محسوب می شود که این امر می تواند با توجه به سنین حساس مانند سنین رشد و یا سنین میانسالی دارای اهمیت دوچندان نیز باشد.
اهمیت داشتن یک رژیم غذایی متعادل و سالم در تمامی سنین و افراد دارای توده بدنی مختلف از نظر علمی ثابت شده است.
دوره آموزش رژیم نویسی توسط متخصص تغذیه دکتر زکویی برگزار می گردد. لطفا روی لینک کلیک کنید.
راهنمای داشتن رژیم غذایی متناسب:
در واقع یک رژیم غذایی متعادل و متناسب به طور کلی شامل ۵ گروه از مواد غذایی مهم می باشد که می تواند تمامی نیازهای غذایی لازم برای افراد مختلف را برآورده کند.
استفاده از این رژیم متعادل به سلامتی و حفظ بدن در برابر انواع بیماری ها کمک کرده و سلامت جسمانی و روانی را فراهم می آورد.
تعریف رژیم متعادل :
در واقع یک رژیم غذایی متناسب باید تمام نیازهای تغذیه ای بدن را فراهم آورد.
برای تکمیل رژیم غذایی و تامین مواد مغذی و کالری های مورد نیاز بدن لازم است تا از مصرف مواد غذایی بی ارزش و کم اهمیت خودداری کرده و بجای آن از مواد مفید برای بدن استفاده کرد.
طبق توصیه های پزشکی و با توجه به پیشرفت علم تغذیه در سراسر دنیا، نیمی از بشقاب روزانه هر فرد باید شامل میوه ها و سبزیجات باشد.
و نیم دیگر آن از غلات و پروتئین پر شود.
پزشکان تغذیه در سراسر دنیا امروزه به مصرف لبنیات کم چرب در هر وعده غذایی توصیه می کنند و برای افرادی که دارای حساسیت های ناشی از مصرف لبنیات هستند، مصرف منابع مشابهی که مواد مغذی لبنی مانند حبوبات را پیشنهاد می کنند.
۵ گروه غذایی که در وعده های روزانه باید مصرف شوند:
در واقع یک رژیم غذایی سالم و متعادل دارای این مواد غذایی با ارزش می باشد.
۱-سبزیجات
۲-میوه جات
۲-دانه ها
۴-پروتئین ها
۵-لبنیات
گروه سبزیجات خود به پنج گروه سبزیجات قرمز یا نارنجی، سبزیجات نشاسته ای، حبوبات، سبزیجاتی از انواع کدو بادمجان و صیفی جات و سبزیجات سبز تشکیل شده است.
برای حفظ تعادل در رژیم غذایی و به دست آوردن مواد مغذی لازم، حتما مصرف انواع سبزیجات توصیه می شود.
لازم به ذکر است که پختن سبزیجات باعث از بین بردن مقداری از ارزش غذایی ان ها می شود اما استفاده نوع پخته سبزیجات نیز بهتر از عدم استفاده از آن می باشد.
بنابراین در صورتی که می خواهید سبزیجات را به صورت پخته استفاده نمایید، حتی الامکان از روش آبپز کردن به جای سرخ کردن آن ها استفاده کنید تا از ورود چربی های ناسالم به بافت سبزیجات پیشگیری شود.
میوه ها که جزو یک رژیم غذایی متناسب و از عوامل واجب در سبد غذایی محسوب می شود نیز بهتر است به صورت خام و نه حتی آبمیوه مصرف گردد.
چرا که ثابت شده است، ابمیوه دارای مواد مغذی کمتری نسبت به میوه خام می باشد.
و در این راستا از مصرف آبمیوه های صنعتی نیز به شدت پرهیز کنیدف چرا که در طی فرآیند تولید آبمیوه های صنعتی، به دلیل افزودن مواد نگهدارنده و شکر، کالری موچ به آبمیوه اضافه شده که برای بدن مضر می باشد.
بهتر است به جای استفاده از شربت و آبمیوه های صنعتی از میوه های تازه و یا میوه های کنسرو شده خانگی استفاده شود.
دانه ها که حاوی پروتئین خالص می باشند نیز یکی از موارد ضروری تشکیل دهنده رژیم غذایی مناسب هستند.
در گروه دانه ها : غلات کامل و غلات تصفیه شده وجود دارد که این گروه را تشکیل می دهد.
گروه غلات کامل شامل هر سه قسمت دانه ها می شوند که سبوس، جوانه و اندوسپرم جزو ان می باشد.
این غلات به دلیل دیر هضم بودن دارای تاثیر ضد قند خون می باشند.
غلات سبوس دار نیز دارای فیبر و پروتئین بیشتری نسبت به غلات تصفیه شده می باشند.
برنج قهوه ای ، جو دو سر ،گندم سیاه و کوینو جزو غلات کامل محسوب می شوند.
پروتئین ها نیز از مواردی محسوب می شوند که کمبود ان ها در رژیم غذایی هر فرد اثرات مخربی را روی عملکرد بدن خواهد گذاشت.
گوشت گاو، مرغ و بوقلمون، ماهی و حبوبات دارای پروتئین می باشند.
لبنیات که همه ما می دانیم منبع عظیمی از کلسیم را در بر دارد به صورت کم چرب در رژیم غذایی متعادل و برنامه غذایی کاهش وزن حضور پیدا می کند.
شیر سویا، ماست، شیرکم چرب گاو، ریکوتا یا پنیر کوچک از موارد لبنی کم چرب محسوب می شوند.
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