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نصائح رمضانية لإفطار وسحور متوازنين يحافظان على النشاط والصحة

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نصائح رمضانية لإفطار وسحور متوازنين يحافظان على النشاط والصحة

نصائح رمضانية لإفطار وسحور متوازنين يحافظان على النشاط والصحة

جريدة تارودانت بريس الإلكترونية

يُعد شهر رمضان المبارك مناسبة مثالية لتجديد العادات الغذائية وتعزيز التوازن الجسدي والروحي، خاصة مع طول ساعات الصيام التي قد تصل إلى 18 ساعة في بعض المناطق المغربية، ما يستدعي تخطيطًا غذائيًا دقيقًا للحفاظ على الطاقة والتركيز.

يُنصح بكسر الصيام على التمر للحصول على طاقة سريعة وألياف مفيدة، ثم الانتقال إلى وجبة رئيسية تجمع الخضراوات الطازجة والحبوب الكاملة مع بروتينات خفيفة كالسمك المشوي أو العدس، وإضافة دهون صحية من زيت الزيتون أو اللوز. ويُفضل تجنب المقليات والحلويات الثقيلة، مع توزيع الطعام على مراحل صغيرة لتجنب الإحساس بالثقل والخمول بعد الإفطار.

أما السحور فيشكل الدعامة الأساسية لمواجهة النهار، ويُوصى باختيار كربوهيدرات بطيئة الهضم كالشوفان أو الخبز الأسمر، مع بروتينات عالية الجودة كالبيض والزبادي اليوناني، وخضراوات وفواكه غنية بالماء كالخيار والبطيخ لتعزيز الترطيب. ويُشدد على الابتعاد عن الأطعمة المالحة والمشروبات المنبهة والمقليات التي تُفاقم الجفاف والتعب خلال ساعات الصيام.

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