عيد الاضحى يمتاز بطقوسه الخاصة وبالتاكيد هذه الطقوس تشمل عادات تغذوية تؤثر على نظامنا الغذائي اليومي ، مثل: الاكثار من اكل اللحوم الحمراء ، تناول الشوكلاتات والحلويات والمكسرات بكثرة ، شرب القهوة المفرط ، وتناول معمول العيد العالي بالسعرات الحرارية ، واهمال وجبة الافطار ، وغيره العديد من العادات التي قد تؤدي الى اصابتنا بالاضطرابات المعوية ، الامساك ، او الاسهال ،او حتى كسب غرامات قليلة ..وغيرها العديد.من هنا قررنا ان نزودكم ببعض الارشادات التغذوية الضروري اخذها بعين الاعتبار وممارستها خلال ايام العيد
اليكم الخمس ارشادات التالية :

1- لاتهملوا وجبة الافطار:
ربما هذه هي احدى النصائح الاكثر شيوعا في مجال التغذية السليمة ، فوجبة الافطار هي اهم وجبة خلال النهار، والتي تؤثر على مستويات الطاقة لديكم طوال اليوم ،و قد وجدت العديد من الدراسات ان البالغين الذين يهملون وجبة الافطار هم اكثر عرضة لخطر الاصابة بالسمنة والامراض المزمنة مثل السكري. كذلك، وجدت علاقة بين ترك وجبة الافطار وبين انخفاض التركيز، وسوء التغذية. واثبت ايضا ان الاشخاص الذين تركوا وجبة الافطار كان من الصعب عليهم تعويض النقص الذي حدث في جسمهم وفي نهاية المطاف عوضوا ذلك عن طريق زيادة استهلاك الدهون. وخلافا للاعتقاد السائد، فان وجبة الافطار لا تفتح الشهية وانما تمنع الجوع الشديد المفاجئ، وبذلك تقلل من احتمال تناول النقارش او اكل كميات كبيرة في وجبة الغداء. ولهذا احرصوا على بدء يوم العيد بتناول وجبة الافطار الغنية والتي تحتوي على المجموعات الغذائية الرئيسية من الحبوب الكاملة (خبز القمح الكامل والحبوب الكاملة)، البروتينات قليلة الدهن (الحليب، اللبن والبيض)، الخضروات والفواكه.ومثال على وجبات افطار سريعة وصحية : تناول حبوب الافطار الكاملة مع الحليب مع الفواكه المجففة، او ساندويتش من الجبن او اللبنة او الافوكادو مع شرائح الخضار المنوعة وعصائر الفاكهة الطبيعية.

2- قللوا من تناول اللحوم الحمراء:
لتناول اللحوم دور مهم لامداد الجسم بالعديد من العناصر الغذائية والمعادن الضروروية للجسم ، وهي المصدر الامثل للبروتين عالي الجودة ، الا ان زيادة تناول اللحوم الحمراء وهي العادة الشائعة في عيد الاضحى قد يكون لها سلبيات .وبالطبع ليس كل الايام هي عيد الاضحى ومن المهم عدم تعكير فرحة العيد والمتعة المتمثلة باستهلاك زائد عن العادة للحمة ولكن ننصح خلال ايام العيد بتناول وجبة لحوم واحدة خلال النهار على الا تتجاوز الـ 300 غرام ،ويجب ان نتذكر ان فائض البروتينات قد يتحول لدهون ضارة.
وتحوي انواع مختلفة من اللحوم الحمراء على نسب عالية من الدهون المشبعة، التي ترفع نسبة الكولسترول في الدم. والكوليسترول من نوع LDL الموجود في معظم منتجات اللحوم الحمراء يزيد من مخاطر الاصابة بامراض القلب.
ويجب الانتباه عند طهو اللحوم وفي حفلات الشواء ، فطهو جميع انواع اللحوم في درجة حرارة عالية جدا، والتسبب بحرق اجزاء منها، قد يؤدي الى تكون مركبات قد تزيد من خطر الاصابة بالسرطان. تلك الاجزاء المحروقة تحتوي على الهيدروكربونات الحلقية (PAHs) وهي موجودة في انواع كثيرة من اللحوم المشوية، مثل اللحوم الحمراء، الدواجن والاسماك.وبهذا ننصحكم بما يلي:
- يجب ان تحرصوا على اختيار اجزاء اللحوم الحمراء الخالية من الدهون.
- خلال عملية الشواء، احرصوا على استخدام نار متوسطة الحرارة والحرارة الغير مباشرة بقدر الامكان.
- تجنبوا بقدر الامكان اشتعال النار او الدخان اثناء عملية الشواء.
- بشكل عام، يجب تجنب تقديم وتناول وجبات اللحوم « المشوية جيدا  » (well done) لانه كلما كانت اللحوم مشوية اكثر فانها تحتوي على مواد مضرة ومسرطنة اكثر.
- بالطبع يجب التاكد من وصول اللحوم الى درجة حرارة داخلية عالية تستطيع القضاء على البكتيريا الموجودة فيها والتي يمكن ان تسبب الامراض الخطيرة.
- يجب طهي شرائح اللحم بدرجات حرارة تتراوح بين 60-70 درجة، والبرغر، بنحو 70 درجة، ليس اكثر.
- يجب الحرص على ان تكون كميات السكريات المضافة للحوم في الصلصات اثناء الطهي قليلة لانها قد تؤدي لاشتعال النار مما يؤدي لحرق اللحمه من الخارج.
- قلب اللحم عند طبخه يجب ان يتم بلطف وببطء لتجنب لهيب النار الذي قد يحرق اطراف قطع اللحم.
- حاولوا عدم ضغط اللحوم خلال الطهي لاستخراج العصائر منها، فهذه العملية ايضا تؤدي لاشتعال النار وحرق اللحم.
- ازيلوا الدهون من اللحوم قبل الطهي وازيلوا الاجزاء المحترقة قبل التقديم.
- اختاروا تناول اجزاء معينة تحوى نسبا اقل من الدهون. حيث تبقى نسب البروتينات عالية، كذلك الفيتامينات والمعادن. مثلا: شرائح العجل، صدر الدجاج، الحبش الاحمر، فيليه العجل، فيليه الظهر (سينتا)، افخاذ الدجاج وكتف العجل.
- تجنبوا الاجزاء الاقل صحة مثل :جلد الدجاجة، الدهن الابيض الذي نميز لونه بام اعيننا في الشرائح\الروستبيف، الدهن المتواجد في النخاع والدهن الملاصق للعظام في انواع معينة من اللحوم (كالاضلاع).
- حاولوا تجنب اضافة الملح واستبدلوه بالتوابل والاعشاب والليمون.
- من المفضل تخفيف تناول اللحوم المعالجة والمخلوطة مسبقا والتي لا نتحكم بنسبة الدهون فيها وكذلك جودتها لصحتنا كالكباب، الهمبورجر، النقانق والسجق والمرتديلا على انواعها.
كما ويجب على من يعانون من مستوى مرتفع من الكولسترول في الدم وكذلك من مشكلة حمض اليوريك المرتفع بتقليل مستوى استهلاك اللحوم لـ 100-150 جرام يوميا. اما الرياضيون منا وخاصة اولئك الذين تنخفض لديهم مستويات الحديد والـ B12 في الدم ينصحون بزيادة استهلاك اللحوم بالطبع مع استشارة الطبيب او اخصائي التغذية، حيث ان كل حالة هنا تؤخذ على حدة.

3- قللوا الحلويات:
تشكل حلويات العيد جزءا خاصا من العيد، وخاصة الحلويات الشرقية المختلفة مثل الكنافة والقطايف، التي تحتوي على نسبة عالية جدا من الدهون والسكريات. ويؤدي الافراط في تناولها الى ارباك الجهاز الهضمي مما قد يؤدي الى حدوث اسهال شديد مصحوبا بالعديد من المخاطر الصحية الاخرى. وتتضاعف المخاطر الصحية لدى المصابين بداء السكري والسمنة وبارتفاع نسبة دهنيات الدم وامراض القلب والشرايين. لذلك، من المفضل عدم المبالغة في تناولها على الرغم من ضغوط الضيافة والالحاح الذي يشتهر به مجتمعنا.
بدلا من الامتناع تماما عن تناول الاطعمة المفضلة لديكم، كلوا قدرا قليلا من كل ما تحبون. اشتروا قطعة واحدة من المعجنات او الحلويات المفضلة لديكم بدلا من علبة كاملة، او علبة صغيرة من الحلويات التي تحبونها بشكل خاص بدلا من علبة كبيرة وعائلية. فالاعتدال هو المفتاح.وحاولوا استبدال الحلويات بالفواكه، فينصح باختيار حبة فاكهة بدلا من تناول هذه الحلويات او المشروبات الغازية، كلما قمت بزيارة الى اقارب او اصدقاء. واذا كان لا بد، فلا باس بقطعة صغيرة جدا.

4- انتبهوا لكمية الملح:
تكثر في فترة الاعياد كمية الاملاح المتناولة والموجودة في اللحوم والاسماك والاجبان والمكسرات والمخلللات والاغذية المصنعة وغيرها الكثير ، ويجب ان تعلم بان مدخولك اليومي من الصوديوم يجب ان لا يتجاوز 2000 ملغم وان اي زيادة عن هذا الحد قد تعود بالضرر على جسمك ، وتعطيل وظائف الجسم المختلفة ومنع امتصاص بعض المواد. والمشكلة الاولى والاشهر والتي قد تصيب الانسان الذي يتناول كميات كبيرة من الملح هي مشكلة ارتفاع ضغط الدم ، حيث ان الخلل في توزان المعادن في الجسم وزيادة كمية الصوديوم قد يؤدي الى احتباس الماء في الجسم وبالتالي زيادة حجم الدم وزيادة الضغط معه ، ومن المعروف ان زيادة ضغط الدم قد تكون خطره على الصحة وتسبب العديد من الامراض متل امراض القلب والسكتات والجلطات الدماغية والقلبية. بالاضافة الى مشاكل الكلى ،ومشاكل الجهاز الهضمي ،وزيادة الشعور بالعطش والجفاف. ولهذا ننصحكم اعزائي بتجنب استخدام الملح على طاولة الطعام ، وحاول تدريجيا تقليل كمية الملح المضاف عند الطبخ . وقوموا بقراءة الملصق الغذائي واحترسوا من من مستويات الملح والصوديوم المرتفعة في الاغذية المصنعة ،مع العلم ان الغذاء المرتفع بالملح هو الذي يحوي اكثر من 1.5 غم ملح او 0.6 غم صوديوم لكل 100 غم.

5- انتبهوا لكمية الكافيين:
القهوة هي رفيقك طوال يوم العيد وستجدها حيثما توجهت ، وبالطبع تحوي القهوة كميات لا باس بها من الكافيين ، وبهذا فان تناولها بكميات زائدة قد يؤدي الى بعض الاثار الجانبية والتي تتلخص فيما يلي :
-الارق والتهيج وزيادة التنبه.
- اضطرابات في المعدة .
- الغثيان والاسهال.
- الصداع.
وبهذا في حال كان مجمل استهلاكك للكفايين يفوق 500 ملغم في اليوم، يجدر بك التفكير بخفض مستوى الاستهلاك.وتناول كميات معتدلة من مادة الكافيين، اي حوالي 300 ملغم وهي ما يقارب ثلاثة فناجين من القهوة في اليوم، مما لا يسبب الضرر لشخص بالغ ومعافى. ومع ذلك، بعض الاشخاص لديهم حساسية اكبر لتاثيراته، وخاصة اولئك الذين يعانون من ضغط الدم المرتفع او المسنين.

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