Page 7 - Microsoft Word - covid 19 .docx

‫ﻣﺎ ﻣﻌ [~ ان ﺗ‪Ä‬ﻨﺎول ﺧ(ﺎرات ﻏﺬاء ﺻ ‪¦W‬؟‬
‫‪ -١‬ان ﺗﻜﻮن ﺧﻼل اﻻ‪.‬ﺎم اﻟﻘﺎدﻣﺔ ﺣﻤﻴﺘﻚ ﺗﺤﺘﻮي ‪œ‬ﻤ(ﺔ ﻛﺒ ‪]Z‬ة ﻣﻦ‬
‫اﻟﺨ [¾وات و اﻟﻔﻮا·ﻪ ‪c‬ﺠﻤﻴﻊ اﻻﻧﻮاع‬
‫ﺣﺼﺺ [ ‪nW‬‬ ‫ﻃ¡–ﻘﺔ ‪nW [ ٥‬‬
‫ﻳﻮﻣ( ‪Ø‬ﺎ‬ ‫‪(5‬‬ ‫اﻟﻴﻮم )‪a day‬‬ ‫‪ ٥‬ﺣﺼﺺ‬ ‫اﻷﻗﻞ ﺗ‪Ä‬ﻨﺎول‬ ‫و ‪ÔW‬‬
‫و اﻟﻔﻮا·ﻪ‬ ‫ﻣﻦ اﻟﺨ [¾وات‬ ‫ﻋ‪q‬‬
‫‪œ‬ﺄن ﺗ‪Ä‬ﻨﺎول ﺣﺒﺘ ‪ Y[ Z‬ﻓﻮا·ﻪ و ‪ ٣‬ﺣ`ﺎت ﺧﻀﺎر‬

‫ﻣﺜﺎل‪ :‬ﺑﺮﺗﻘﺎل و ﺗﻔﺎح او ﻣﻮز و ﺗﻔﺎح‬

‫و ﺻﺤﻦ ﺳﻠﻄﺔ ﻋ‪ q‬اﻟﻐﺪاء و ﺧ(ﺎر ﻣﻊ اﻹﻓﻄﺎر‬

‫‪ -٢‬ﺗﻨﺎول اﻷﻟ(ﺎف ‪¶c‬ﻤ(ﺎت ﻛﺒ ‪]Z‬ة ‪c‬ﺤ(ﺚ ﺗ‪Ä‬ﻨﺎول اﻟﺨ ‪ ][ Ï‬اﻟ ‪ ]ُÏ‬واﻟﺸﻮﻓﺎن‬
‫ﻓﺈذاﻛﻨﺖ ﺗ‪Ä‬ﻨﺎول ‪œ‬ﻤ(ﺔ ﻛﺒ ‪]Z‬ة ﺟﺪا ﻣﻦ اﻟﺨ ‪ ][ Ï‬او اﻟﻤﻜﺮوﻧﺔ او اﻟﺮز‬
‫ﻓﺮاﻗﺐ اﻟ¬ﻤ(ﺔ ‪c‬ﺤ(ﺚ ﺗﻜﻮن ﻣﺘﻮازﻧﺔ‬

‫و–ﻤﻜﻨﻚ اﻟﺤﺼﻮل ﻋ‪ q‬اﻟ¬ﻤ(ﺔ اﻟﻤﻨﺎﺳ`ﺔ ﻟﻚ ﻋﻦ ﻃ¡–ﻖ ﻣﻠﻒ‬

‫ﻣﺨﺼﺺ ﻣﻦ ﻣﺠﻬﻮدات وزارة اﻟﺼﺤﺔ‬

‫وﻫﻮ “دﻟ(ﻞ اﻟﺴﻌﺮات”‬
‫وﻫﻮ اﻟﻤﻔﺘﺎح ﻟﻠﺤﻔﺎظ ﻋ‪œ q‬ﻤ(ﺔ ُﻣﻌﺘﺪﻟﺔ ﻣﻦ اﻟﻄﻌﺎم ﻟﺘ‪Ä‬ﻨﺎوﻟﻬﺎ اﺛﻨﺎء‬

‫اﻟﺤﺠﺮ اﻟﺼ ‪¦W‬‬

‫‪https://www.moh.gov.sa/HealthAwareness/EducationalContent/Food-and-‬‬
‫‪Nutrition/Documents/Food-Calorie-Calculator.pdf‬‬