أهمية البروتين في رمضان: إزاي تختار المصادر الصحية؟ ﻣﻊ ﺣﻠﻮل ﺷﮭﺮ

Mar 25,2025

ﻣﻊ ﺣﻠﻮل ﺷﮭﺮ رﻣﻀﺎن، الإھﺘﻤﺎم ﺑﺎﻟﺘﻐﺬﯾﺔ بيبقى أمر ﺑﺎﻟﻎ اﻷھﻤﯿﺔ؛ ﻟﻠﺤﻔﺎظ ﻋﻠﻰ اﻟﺼﺤﺔ واﻟﻄﺎﻗﺔ طﻮل ﺳﺎﻋﺎت اﻟﺼﯿﺎم. وﻣﻦ ﺑﯿﻦ اﻟﻌﻨﺎﺻﺮ اﻟﻐﺬاﺋﯿﺔ اﻷﺳﺎﺳﯿﺔ اللي ﻻ ﻏﻨﻰ ﻋﻨﮭﺎ ﻓﻲ اﻟﺸﮭﺮ، بيجي اﻟﺒﺮوﺗﯿﻦ ﻓﻲ اﻟﻤﻘﺪﻣﺔ؛ لأنه بيلعب دور ﺣﯿﻮي ﻓﻲ ﺑﻨﺎء اﻟﻌﻀﻼت، دﻋﻢ ﺻﺤﺔ اﻟﺠﮭﺎز اﻟﻤﻨﺎﻋﻲ، واﻟﺤﻔﺎظ ﻋﻠﻰ اﻟﺸﺒﻊ ﻟﻔﺘﺮات أطﻮل. وﻟﻜﻦ، إزاي تختار أﻓﻀﻞ ﻣﺼﺎدر اﻟﺒﺮوﺗﯿﻦ ﺧﻼل رﻣﻀﺎن ﻟﻀﻤﺎن ﺻﺤﺔ أﻓﻀﻞ وأداء ﺟﺴﺪي ﻣﺜﺎﻟﻲ؟

ليه اﻟﺒﺮوﺗﯿﻦ ﻣﮭﻢ ﻓﻲ رﻣﻀﺎن؟

ﺧﻼل اﻟﺼﯿﺎم، بيدخل اﻟﺠﺴﻢ ﻓﻲ ﺣﺎﻟﺔ ﺣﺮق اﻟﺪھﻮن واﻟﻄﺎﻗﺔ؛ ﻟﺘﻌﻮﯾﺾ ﻧﻘﺺ اﻟﺴﻌﺮات اﻟﺤﺮارﯾﺔ، ﻟﻜﻦ لو ماحصلش على كفايته ﻣﻦ اﻟﺒﺮوﺗﯿﻦ، ممكن ﯾﺒﺪأ ﻓﻲ ﺗﻜﺴﯿﺮ اﻟﻌﻀﻼت ﻛﻤﺼﺪر ﺑﺪﯾﻞ ﻟﻠﻄﺎﻗﺔ. وللسبب دا، ضروري جدًا نركز ﻋﻠﻰ ﺗﻨﺎول اﻟﺒﺮوﺗﯿﻦ ﻓﻲ الفطار واﻟﺴﺤﻮر ﻟﻀﻤﺎن:

1- اﻟﺤﻔﺎظ ﻋﻠﻰ اﻟﻜﺘﻠﺔ اﻟﻌﻀﻠﯿﺔ وﻣﻨﻊ ﻓﻘﺪاﻧﮭﺎ أﺛﻨﺎء اﻟﺼﯿﺎم.

2- ﺗﻌﺰﯾﺰ اﻟﺸﺒﻊ ﻟﻔﺘﺮة أطﻮل، ودا بيساعد ﻓﻲ اﻟﺘﺤﻜﻢ ﻓﻲ اﻟﺸﮭﯿﺔ وﺗﻘﻠﯿﻞ ﺗﻨﺎول اﻷطﻌﻤﺔ ﻏﯿﺮ اﻟﺼﺤﯿﺔ.

3- -ﺗﺤﺴﯿﻦ ﻣﻌﺪل الحرق، ودا بيساعد ﻓﻲ ﺣﺮق اﻟﺪھﻮن بكفاءة.

4- دﻋﻢ ﺻﺤﺔ اﻟﺠﮭﺎز اﻟﻤﻨﺎﻋﻲ؛ ﻟﻤﻘﺎوﻣﺔ اﻷﻣﺮاض واﻻﻟﺘﮭﺎﺑﺎت.

أفضل مصادر البروتين الصحية في رمضان:

ﻋﻨد اﺧﺘﯿﺎر ﻣﺼﺎدر اﻟﺒﺮوﺗﯿﻦ، مهم تكون ﻏﻨﯿﺔ ﺑﺎﻷﺣﻤﺎض اﻷﻣﯿﻨﯿﺔ اﻷﺳﺎﺳﯿﺔ، ﺳﮭﻠﺔ اﻟﮭﻀﻢ، وﺧﺎﻟﯿﺔ ﻣﻦ اﻟﺪھﻮن اﻟﻀﺎرة. ومن أحسن الاختيارات:

-1 اﻟﺒﺮوﺗﯿﻦ اﻟﺤﯿﻮاﻧﻲ )ﻣﺼﺎدر ﻣﺸﺒﻌﺔ وطﻮﯾﻠﺔ اﻷﻣﺪ:(

- اﻟﻠﺤﻮم اﻟﺒﯿﻀﺎء: زي اﻟﺪﺟﺎج ، لأنها ﻏﻨﯿﺔ ﺑﺎﻟﺒﺮوﺗﯿﻦ وﻗﻠﯿﻠﺔ اﻟﺪھﻮن اﻟﻤﺸﺒﻌﺔ.-- اﻷﺳﻤﺎك: ﺧﺎﺻﺔ اﻟﺴﻠﻤﻮن واﻟﺘﻮﻧﺔ واﻟﺴﺮدﯾﻦ، لأنها غنية ﺑﺎﻟﺒﺮوﺗﯿﻦ وأﺣﻤﺎض

أوﻣﯿﻐﺎ3- اﻟﻤﻔﯿﺪة ﻟﻠﻘﻠﺐ واﻟﺪﻣﺎغ.

اﻟﺒﯿﺾ: ﻣﺼﺪر ﻣﻤﺘﺎز ﻟﻠﺒﺮوﺗﯿﻦ ﻋﺎﻟﻲ اﻟﺠﻮدة وبيعزز اﻟﺸﻌﻮر ﺑﺎﻟﺸﺒﻊ ﻟﻔﺘﺮات طﻮﯾﻠﺔ.

اﻟﻠﺤﻮم اﻟﺤﻤﺮاء اﻟﺨﺎﻟﯿﺔ ﻣﻦ اﻟﺪھﻮن: زي ﻟﺤﻢ اﻟﻌﺠﻞ أو اﻟﻠﺤﻢ اﻟﺒﻘﺮي ﻗﻠﯿﻞ اﻟﺪھﻦ، ﻟﻜﻦ مهم يتم ﺗﻨﺎوﻟﮭﺎ ﺑﺎﻋﺘﺪال.

-2 اﻟﺒﺮوﺗﯿﻦ اﻟﻨﺒﺎﺗﻲ )اختيار راﺋﻊ ﻟﻠﻨﺒﺎﺗﯿﯿﻦ واﻟﺼﺤﺔ اﻟﻌﺎﻣﺔ:(

- اﻟﺒﻘﻮﻟﯿﺎت: زي اﻟﻌﺪس، اﻟﻔﻮل، اﻟﺤﻤﺺ، واﻟﻔﺎﺻﻮﻟﯿﺎ، وھﻲ ﻏﻨﯿﺔ ﺑﺎﻟﺒﺮوﺗﯿﻦ واﻷﻟﯿﺎف، ودا بيعزز اﻟﮭﻀﻢ واﻟﺸﺒﻊ.

- اﻟﻤﻜﺴﺮات واﻟﺒﺬور: اﻟﻠﻮز، اﻟﺠﻮز، ﺑﺬور اﻟﺸﯿﺎ، وﺑﺬور اﻟﻜﺘﺎن، بتمد اﻟﺠﺴﻢ ﺑﺎﻟﺒﺮوﺗﯿﻦ واﻟﺪھﻮن اﻟﺼﺤﯿﺔ.

- اﻟﻜﯿﻨﻮا: واﺣﺪة ﻣﻦ أﻓﻀﻞ اﻟﺤﺒﻮب اﻟﻜﺎﻣﻠﺔ ﻷﻧﮭﺎ بتحتوي ﻋﻠﻰ ﺟﻤﯿﻊ اﻷﺣﻤﺎض اﻷﻣﯿﻨﯿﺔ اﻷﺳﺎﺳﯿﺔ.

إزاي توزع البروتين على الفطار والسحور؟

وﺟﺒﺔ الفطار

اﺑﺪأ الفطار ﺑﺎﻟﺘﻤﺮ والمياه، بعدها ﺗﻨﺎول وﺟﺒﺔ ﻏﻨﯿﺔ ﺑﺎﻟﺒﺮوﺗﯿﻦ زي:

1- ﻗﻄﻌﺔ دﺟﺎج ﻣﺸﻮي + أرز ﺑﻨﻲ + ﺳﻠﻄﺔ ﺧﻀﺮاء

2- ﺳﻤﻚ ﻣﺸﻮي + ﺑﻄﺎطﺎ ﻣﺸﻮﯾﺔ + ﺷﻮرﺑﺔ ﻋﺪس

3- ﺑﯿﺾ ﻣﺴﻠﻮق + ﺗﻮﺳﺖ ﺣﺒﻮب ﻛﺎﻣﻠﺔ + زﺑﺎدي ﯾﻮﻧﺎﻧﻲ

وﺟﺒﺔ اﻟﺴﺤﻮر

ﻣهم أنها ﺗﺤﺘﻮي ﻋﻠﻰ ﺑﺮوﺗﯿﻦ ﺑﻄﻲء اﻟﮭﻀﻢ ﻟﻠﺤﻔﺎظ ﻋﻠﻰ اﻟﺸﺒﻊ ﺣﺘﻰ أذان اﻟﻤﻐﺮب، زي:

1- زﺑﺎدي ﯾﻮﻧﺎﻧﻲ + ﺣﻔﻨﺔ ﻣﻜﺴﺮات + ﺷﻮﻓﺎن

2- ﺑﯿﺾ ﻣﺴﻠﻮق + ﺧﺒﺰ أﺳﻤﺮ + ﺷﺮاﺋﺢ أﻓﻮﻛﺎدو

3- ﻓﻮل ﻣﺪﻣﺲ + زﯾﺖ زﯾﺘﻮن + ﺟﺒنة ﻗﺮﯾﺶ

ﻧﺼﺎﺋﺢ ﻟﻠﺤﺼﻮل ﻋﻠﻰ أﻗﺼﻰ استفادة ﻣﻦ اﻟﺒﺮوﺗﯿﻦ ﻓﻲ رﻣﻀﺎن:

✔اختار طﺮق طﮭﻲ ﺻﺤﯿﺔ زي اﻟﺸﻮي أو اﻟﺴﻠﻖ ﺑﺪل ﻣﻦ اﻟﻘﻠﻲ.

✔ابعد ﻋﻦ اﻟﻠﺤﻮم اﻟﻤﺼﻨﻌﺔ زي اﻟﻨﻘﺎﻧﻖ واﻟﻼﻧﺸﻮن؛ ﻷﻧﮭﺎ بتحتوي ﻋﻠﻰ ﻣﻮاد ﺣﺎﻓﻈﺔ ودھﻮن ﻏﯿﺮ ﺻﺤﯿﺔ.

✔وازن ﺑﯿﻦ اﻟﺒﺮوﺗﯿﻦ اﻟﻨﺒﺎﺗﻲ واﻟﺤﯿﻮاﻧﻲ؛ ﻟﻀﻤﺎن اﻟﺤﺼﻮل ﻋﻠﻰ ﺟﻤﯿﻊ اﻷﺣﻤﺎض اﻷﻣﯿﻨﯿﺔ اﻟﻼزﻣﺔ.

✔اﺷﺮب ﻛﻤﯿﺔ ﻛﺎﻓﯿﺔ ﻣﻦ المياه؛ ﻟﺘﺤﺴﯿﻦ اﻣﺘﺼﺎص اﻟﺒﺮوﺗﯿﻦ وﻣﻨﻊ اﻟﺠﻔﺎف.

اﻟﺒﺮوﺗﯿﻦ ھﻮ ﻣﻔﺘﺎح اﻟﺼﺤﺔ واﻟﻄﺎﻗﺔ ﻓﻲ رﻣﻀﺎن؛ لأنه بيساعد ﻓﻲ ﺑﻨﺎء اﻟﻌﻀﻼت، اﻟﺸﻌﻮر ﺑﺎﻟﺸﺒﻊ، وﺗﺤﺴﯿﻦ اﻟﺼﺤﺔ اﻟﻌﺎﻣﺔ. علشان كدا، اﺗﺄﻛﺪ ﻣﻦ اﺧﺘﯿﺎر ﻣﺼﺎدر ﺑﺮوﺗﯿﻦ ﺻﺤﯿﺔ وﻣﺘﻨﻮﻋﺔ، ووزﻋﮭﺎ ﺑﺸﻜﻞ ﺻﺤﯿﺢ ﺑﯿﻦ الفطار واﻟﺴﺤﻮر. اﻟﺘﺰم ﺑﺎﻟﻌﺎدات اﻟﻐﺬاﺋﯿﺔ اﻟﺴﻠﯿﻤﺔ، وهتحس ﺑﺎﻟﻨﺸﺎط واﻟﺤﯿﻮﯾﺔ طﻮل اﻟﺸﮭﺮ اﻟﻜﺮﯾﻢ.

علشان تعرف أكتر عن أهمية البروتين في رمضان، وإزاي تختار مصادره الصحية، أو لو عندك أي استفسارات عن إزاي تصوم بصحة وتستفيد من الصيام تقدر تحجز جلسة فورية مع د/ منة الله خضير،أخصائية تغذية علاجية وكاتبة المقال بسهولة عن طريق موقع اسأل من هنا:

https://esaal.me/ar/book-session/Dr.Mennattallah-Khodair?catId=4

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The first resolution we intend to do is dieting!

The biggest problem we face while trying to eat healthily is pressuring ourselves into dieting, as a result; our bodies link between mental pressure and healthy eating, so dieting is becoming even harder.Planning for the diet in a measurable and achievable way, and forgiving yourself, will help you to commit.The nutritionist will help you with a diet system that suits you and your health.Meet Esaal’s nutritionists and start your year in a bold and healthy way through: https://bit.ly/3ArD5nf Read More

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إستشارات تغذية

The minimum healthy daily calorie intake

Apr 08,2022

إستشارات تغذية

Healthy drinks to burn fat after caesarean section

Are there healthy drinks to burn fat after cesarean delivery? A question that comes to the minds of new mothers throughout pregnancy, due to the spread of many rumors about the impossibility of losing belly fat after a caesarean section. And start following up on losing weight, with one of the nutrition experts available on the Ask website, at prices starting from 50 pounds. Best healthy drinks to burn fat after cesarean delivery pure water It is not required to return to the ideal weight after caesarean section to follow up with nutritionists, or follow a complex diet, only with fresh water you can restore your fitness before pregnancy, because water is the best healthy drink for burning fat after cesarean section, as it burns and dissolves abdominal fat as well as stimulates the cycle bloody; Warm lemonade sweetened with honey Warm lemonade sweetened with honey is classified among the best healthy drinks to burn fat after cesarean delivery, because it increases the rate of burning in the body naturally, without affecting breastfeeding, and it is an inexpensive natural drink available in all homes, and its preparation requires only squeezing half a lemon. Pour a cup of warm water and sweeten it with honey. Green tea with mint Green tea contains antioxidants and caffeine in reasonable proportions, which makes it among the list of the best healthy drinks to burn fat after childbirth, especially cesarean section, because eating one cup of it daily increases the body’s burning rates significantly, and preparing this drink only requires putting a bag of green tea And mint sticks in a cup of boiling water. Refreshing ginger lemonade Juice and cold drinks lovers rely on lemon juice with ginger to lose weight, as one of the best healthy drinks to burn fat after cesarean delivery, because it stimulates the digestion process and purifies the body from harmful toxins, as it increases the body’s burning rates significantly within a short period, and its preparation requires an electric mixer Mix lemon, ginger and cold water, and it can be sweetened with honey. Cucumber and watermelon juice Restore your slender body after a caesarean section this summer with watermelon juice with iced cucumber, rich in water and fiber, which avoids feeling hungry between meals, and therefore it was included among the best healthy drinks to burn fat after cesarean delivery, but it is difficult to provide throughout the year due to its association with the watermelon season. Ginger, mint and cardamom drink This drink is famous for its ability to clean the digestive system and purify the body from toxins, as well as raise the rate of fat burning, so it is one of the best healthy drinks to burn fat in general and belly fat in particular, and it is recommended to take it to get rid of the cesarean delivery belly. Finally, if it is difficult for you to burn body and abdominal fat after cesarean delivery with drinks and diets, do not miss the opportunity and book an online consultation with one of the trusted nutritionists on the Ask site. You can follow up with doctors on the Ask site from inside and outside Egypt at competitive prices and multiple payment options. Read More

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ليه اﻟﺒﺮوﺗﯿﻦ ﻣﮭﻢ ﻓﻲ رﻣﻀﺎن؟

أفضل مصادر البروتين الصحية في رمضان:

ﻋﻨد اﺧﺘﯿﺎر ﻣﺼﺎدر اﻟﺒﺮوﺗﯿﻦ، مهم تكون ﻏﻨﯿﺔ ﺑﺎﻷﺣﻤﺎض اﻷﻣﯿﻨﯿﺔ اﻷﺳﺎﺳﯿﺔ، ﺳﮭﻠﺔ اﻟﮭﻀﻢ، وﺧﺎﻟﯿﺔ ﻣﻦ اﻟﺪھﻮن اﻟﻀﺎرة. ومن أحسن الاختيارات:

إزاي توزع البروتين على الفطار والسحور؟

وﺟﺒﺔ الفطار