كيف يمكن اتباع الكيتو دايت في رمضان، والتوفيق بينهما؟ وما هي أفضل الوجبات الكيتونية التي يمكن تناولها في رمضان؟ وكيفية الجمع بين الصيام المتقطع ونظام الكيتو دايت ؟ https://www.shaiakhdar.com/2021/02/keto-diet-ramadan.html

1. ‫ﻛﻼﺳﯿﻚ‬ ‫ﻛﯿﺘﻮ‬ ‫وﺟﺒﺎت‬ ‫ﺟﺪول‬ ‫أﺳﻬﻞ‬ ‫ﻣﻊ‬ ‫رﻣﻀﺎن؟‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫اﺗﺒﺎع‬ ‫ﯾﻤﻜﻦ‬ ‫ﻛﯿﻒ‬
‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫ﻛﯿﺘﻮ‬ ‫ﺧﻄﺔ‬ ‫أﻓﻀﻞ‬
‫وﻛﯿﻔﯿﺔ‬ ‫رﻣﻀﺎن؟‬ ‫ﻓﻲ‬ ‫ﺗﻨﺎوﻟﻬﺎ‬ ‫ﯾﻤﻜﻦ‬ ‫اﻟﺘﻲ‬ ‫اﻟﻜﯿﺘﻮﻧﯿﺔ‬ ‫اﻟﻮﺟﺒﺎت‬ ‫أﻓﻀﻞ‬ ‫ﻫﻲ‬ ‫وﻣﺎ‬ ‫ﺑﯿﻨﻬﻤﺎ؟‬ ‫واﻟﺘﻮﻓﯿﻖ‬ ،‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫اﺗﺒﺎع‬ ‫ﯾﻤﻜﻦ‬ ‫ﻛﯿﻒ‬
‫؟‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫وﻧﻈﺎم‬ ‫اﻟﻤﺘﻘﻄﻊ‬ ‫اﻟﺼﯿﺎم‬ ‫ﺑﯿﻦ‬ ‫اﻟﺠﻤﻊ‬
‫ﺣﺮق‬ ‫ﻓﻲ‬ ‫اﻟﺼﻮم‬ ‫ﺳﺎﻋﺎت‬ ‫ﻹﺳﺘﻐﻼل‬ ‫ﻋﻈﯿﻤﺔ‬ ‫ﻓﺮﺻﺔ‬ ‫ﻫﺬه‬ ، ‫أﻛﺜﺮ‬ ‫رﺑﻤﺎ‬ ، ‫ﺳﺎﻋﺔ‬ 17 ‫إﻟﻰ‬ ً
‫أﺣﯿﺎﻧﺎ‬ ‫ﯾﺼﻞ‬ ‫اﻟﺴﺎﻋﺎت‬ ‫ﻣﻦ‬ ‫ﻃﻮﯾﻞ‬ ‫ﻋﺪد‬ ‫اﻟﻤﺴﻠﻤﯿﻦ‬ ‫ﯾﺼﻮم‬
.‫اﻟﻤﺘﻘﻄﻊ‬ ‫واﻟﺼﯿﺎم‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﺑﯿﻦ‬ ‫اﻟﺠﻤﻊ‬ ‫ﻃﺮﯾﻖ‬ ‫ﻋﻦ‬ ،‫اﻟﺪﻫﻮن‬
.‫ﻛﯿﺘﻮﻧﯿﺔ‬ ‫واﻹﻓﻄﺎر‬ ‫اﻟﺴﺤﻮر‬ ‫وﺟﺒﺘﻲ‬ ‫ﺟﻌﻞ‬ ‫ﺧﻼل‬ ‫ﻣﻦ‬ ‫أﻓﻀﻞ‬ ‫ﺑﺸﻜﻞ‬ ‫اﻟﺪﻫﻮن‬ ‫ﺣﺮق‬ ‫ﻋﻠﻰ‬ ً
‫أﯾﻀﺎ‬ ‫ﺳﯿﺴﺎﻋﺪﻧﺎ‬ ‫اﻟﻌﺪﯾﺪة‬ ‫اﻟﺼﻮم‬ ‫ﻟﻔﻮاﺋﺪ‬ ‫ﻓﺎﻹﺿﺎﻓﺔ‬
‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﻧﻈﺎم‬
‫اﺗﺒﺎع‬ ‫ﯾﻤﻜﻦ‬ ‫ﻛﯿﻒ‬ ‫ﻓﯿﺘﺴﺎءﻟﻮن‬ ،‫رﻣﻀﺎن‬ ‫ﺧﻼل‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﻧﻈﺎم‬ ‫ﯾﺘﺒﻌﻮن‬ ‫ﻋﻨﺪﻣﺎ‬ ‫ﻣﻀﻰ‬ ‫وﻗﺖ‬ ‫أي‬ ‫ﻋﻦ‬ ‫أﻛﺜﺮ‬ ‫ﺻﻌﻮﺑﺔ‬ ‫اﻷﺷﺨﺎص‬ ‫ﯾﻌﺎﻧﻲ‬ ‫ﻣﺎ‬ ‫ﻋﺎدة‬
‫أﻃﻌﻤﺔ‬ ‫ﺗﻨﺎول‬ ‫ﺳﻮى‬ ‫ﻋﻠﯿﻚ‬ ‫ﻓﻤﺎ‬ ،‫اﻟﺴﻬﻮﻟﺔ‬ ‫ﻏﺎﯾﺔ‬ ‫ﻓﻲ‬ ‫اﻟﺴﺆال‬ ‫ﻫﺬا‬ ‫ﻋﻠﻰ‬ ‫واﻹﺟﺎﺑﺔ‬ ‫واﻟﺘﻌﺐ؟‬ ‫اﻟﺸﺪﯾﺪ‬ ‫ﺑﺎﻟﺠﻮع‬ ‫اﻟﺸﻌﻮر‬ ‫ﺑﺪون‬ ‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬
:‫ﯾﻠﻲ‬ ‫ﻣﺎ‬ ‫رﻣﻀﺎن‬ ‫ﺧﻼل‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﻣﻊ‬ ‫وﻣﺘﻮاﻓﻘﺔ‬ ‫اﻟﺸﺒﻊ‬ ‫ﻋﻠﻰ‬ ‫ﺗﺤﺎﻓﻆ‬ ‫اﻟﺘﻲ‬ ‫اﻷﻃﻌﻤﺔ‬ ‫أﻫﻢ‬ ‫وﻣﻦ‬ ،‫ﺟﺴﺪك‬ ‫اﻓﺘﻘﺪه‬ ‫ﺎ‬ّ
‫ﻤ‬‫ﻋ‬ ‫ﺗﻐﻨﯿﻚ‬ ‫ﻣﻐﺬﯾﺔ‬
.‫ﺑﺎﻹﻣﺘﻼء‬ ‫ﺗﺸﻌﺮ‬ ‫ﯾﺠﻌﻼﻧﻚ‬ ‫اﻟﺬي‬ ‫واﻟﺒﺮوﺗﯿﻦ‬ ‫اﻟﺪﻫﻮن‬ ‫ﻣﻦ‬ ‫ﻛﺒﯿﺮة‬ ‫ﻛﻤﯿﺎت‬ ‫ﻋﻠﻰ‬ ‫ﺗﺤﺘﻮي‬ ‫ﻷﻧﻬﺎ‬ ‫أﻧﻮاﻋﻬﺎ‬ ‫ﺑﻜﻞ‬ ‫اﻟﻠﺤﻮم‬
.‫واﻟﻤﻠﻮﺧﯿﺔ‬ ‫واﻟﻜﻮﺳﺔ‬ ‫واﻟﺒﺎﻣﯿﺔ‬ ‫اﻟﺴﺒﺎﻧﺦ‬ ‫ﻣﺜﻞ‬ ‫اﻟﻮرﻗﯿﺔ‬ ‫اﻟﺨﻀﺮوات‬
.‫اﻟﻬﻨﺪ‬ ‫وﺟﻮز‬ ‫واﻟﻠﯿﻤﻮن‬ ‫اﻟﻜﯿﻮي‬ ‫و‬ ‫اﻷﻓﻮﻛﺎدو‬ ‫ﻣﺜﻞ‬ ‫اﻟﻔﻮاﻛﻪ‬
.‫اﻟﻜﺮﺑﻮﻫﯿﺪرات‬ ‫ﻣﺮﺗﻔﻊ‬ ‫ﻷﻧﻪ‬ ‫اﻟﺠﻮز‬ ‫ﻋﻦ‬ ‫ﺑﺎﻹﺑﺘﻌﺎد‬ ‫ﯾﻨﺼﺢ‬ ‫ﻟﻜﻦ‬ ‫أﻧﻮاﻋﻬﺎ‬ ‫ﺑﻜﻞ‬ ‫اﻟﻤﻜﺴﺮات‬
‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫ﻛﻼﺳﻴﻚ‬ ‫ﻛﻴﺘﻮ‬ ‫وﺟﺒﺎت‬ ‫ﺟﺪول‬ ‫ﻣﻊ‬ ‫داﻳﺖ‬ ‫اﻟﻜﻴﺘﻮ‬ ‫رﺟﻴﻢ‬ ‫ﺧﻄﺔ‬ ‫أﻓﻀﻞ‬


2. ،(‫)اﻟﺮﯾﻜﻔﻮرد‬ ‫اﻟﺰرﻗﺎء‬ ‫اﻟﺠﺒﻨﺔ‬ :‫ﻣﺜﻞ‬ ‫اﻟﺪﺳﻢ‬ ‫ﻛﺎﻣﻠﺔ‬ ‫اﻷﺟﺒﺎن‬ ‫ﻣﻦ‬ ‫ﻣﺨﺘﻠﻔﺔ‬ ‫وأﻧﻮاع‬ ‫اﻟﯿﻮﻧﺎﻧﻲ‬ ‫اﻟﺰﺑﺎدي‬ ‫ﻣﺜﻞ‬ ‫اﻟﺪﺳﻢ‬ ‫ﻛﺎﻣﻠﺔ‬ ‫اﻷﻟﺒﺎن‬ ‫ﻣﻨﺘﺠﺎت‬
.‫اﻟﺒﺎرﻣﯿﺰان‬ ‫وﺟﺒﻦ‬ ‫اﻟﻬﺎﻓﺎرﺗﻲ‬ ‫ﺟﺒﻨﺔ‬ ،‫اﻟﺸﯿﺪر‬ ‫وﺟﺒﻨﺔ‬ ‫اﻟﻘﺮﯾﺶ‬ ‫اﻟﺒﯿﻀﺎء‬ ‫اﻟﺠﺒﻨﺔ‬
‫أﻧﻮاﻋﻪ‬ ‫ﺑﻜﻞ‬ ‫واﻟﻔﻠﻔﻞ‬ ‫واﻟﺸﻄﺔ‬ ‫اﻟﻤﻠﺢ‬ ‫ﻣﺜﻞ‬ ‫اﻟﻤﺨﺘﻠﻔﺔ‬ ‫اﻟﺒﻬﺎرات‬
‫رﻣﻀﺎن؟‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫رﺟﯿﻢ‬ ‫ﺗﻄﺒﯿﻖ‬ ‫ﯾﻤﻜﻦ‬ ‫ﻛﯿﻒ‬
‫ﻓﻲ‬ ‫ﻓﻄﺎرك‬ ‫ﺗﻨﺎوﻟﺖ‬ ‫أﻧﻚ‬ ً
‫ﻣﺜﻼ‬ ‫ﻓﺮﺿﻨﺎ‬ ‫ﻓﻠﻮ‬ ،‫ﺳﺎﻋﺎت‬ 8 ‫أﻗﺼﻰ‬ ‫ﺣﺪ‬ ‫ﺑﯿﻨﻬﻢ‬ ‫إﺟﻌﻞ‬ ،‫واﻟﺴﺤﻮر‬ ‫اﻟﻔﻄﻮر‬ ‫ﻓﺘﺮة‬ ‫ﺑﯿﻦ‬ ‫ﺗﺒﺎﻋﺪ‬ ‫ﺑﺄﻻ‬ ‫اﻟﻤﺨﺘﺼﻮن‬ ‫ﯾﻨﺼﺢ‬
‫ﺣﺮق‬ ‫ﻋﻠﻰ‬ ‫ذﻟﻚ‬ ‫ﺳﺎﻋﺪك‬ ‫ﻛﻠﻤﺎ‬ ‫اﻟﺼﯿﺎم‬ ‫ﻣﺪة‬ ‫ﻃﺎﻟﺖ‬ ‫ﻛﻠﻤﺎ‬ ،‫ﻋﺸﺮ‬ ‫اﻟﺜﺎﻧﯿﺔ‬ ‫ﻓﻰ‬ ‫اﻟﺘﺎﻟﯿﺔ‬ ‫اﻟﺴﺤﻮر‬ ‫وﺟﺒﺔ‬ ‫ﺗﻨﺎول‬ ‫ﻋﻠﯿﻚ‬ ‫إذن‬ ‫اﻟﺨﺎﻣﺴﺔ؛‬ ‫اﻟﺴﺎﻋﺔ‬ ‫ﻓﻰ‬ ‫رﻣﻀﺎن‬
.‫ﻋﻠﯿﻚ‬ ‫ﯾﺼﻌﺐ‬ ‫اﻷﻣﺮ‬ ‫ﻛﺎن‬ ‫إن‬ ‫ﺗﺪرﯾﺠﻲ‬ ‫ﺑﺸﻜﻞ‬ ‫ذﻟﻚ‬ ‫ﻓﻌﻞ‬ ‫ﯾﻤﻜﻨﻚ‬ ،‫اﻟﺪﻫﻮن‬
.‫اﻟﺮﻣﻀﺎﻧﯿﺔ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫واﻟﻔﻄﻮر‬ ‫اﻟﺴﺤﻮر‬ ‫وﺟﺒﺎت‬
‫اﺗﺒﺎع‬ ‫ﯾﻤﻜﻦ‬ ‫ﻛﯿﻒ‬ :‫ﺳﺆال‬ ‫ﻋﻠﻰ‬ ‫ا‬
‫د‬‫ور‬ ،‫رﻣﻀﺎن‬ ‫ﺧﻼل‬ ‫ﺗﻨﺎوﻟﻬﺎ‬ ‫ﯾﻤﻜﻦ‬ ‫اﻟﺘﻲ‬ ‫ﻟﻸﻃﻌﻤﺔ‬ _‫اﻟﺤﺼﺮ‬ ‫ﻻ‬ ‫اﻟﻤﺜﺎل‬ ‫ﺳﺒﯿﻞ‬ ‫_ﻋﻠﻰ‬ ‫ﻛﻤﺜﺎل‬ ‫اﻟﻘﺎﺋﻤﺔ‬ ‫ﻫﺬه‬ ‫ت‬ّ
‫ﺪ‬ ِ
‫ﻋ‬ُ
‫أ‬
‫ﻓﻲ‬ ‫ﻣﺎ‬ ‫وإﻟﯿﻚ‬ ،‫ﻟﻚ‬ ‫واﻟﺼﺤﯿﺔ‬ ،‫اﻟﺠﺴﺪﯾﺔ‬ ‫اﻟﻈﺮوف‬ ‫ﺣﺴﺐ‬ ‫ﯾﺨﺘﻠﻒ‬ ‫اﻷﻃﻌﻤﺔ‬ ‫ﻫﺬه‬ ‫ﻣﻘﺪار‬ ‫أن‬ ‫ﺗﻌﻠﻢ‬ ‫أن‬ ‫ﻋﻠﯿﻚ‬ ‫ﯾﻨﺒﻐﻲ‬ ‫وﻟﻜﻦ‬ ‫رﻣﻀﺎن؟‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬
:‫ﻛﺎﻟﺘﺎﻟﻲ‬ ‫اﻟﻘﺎﺋﻤﺔ‬ ‫ﻫﺬه‬
‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫ﻛﯿﺘﻮ‬ ‫ﺳﺤﻮر‬
:‫ﯾﻠﻲ‬ ‫ﻛﻤﺎ‬ ‫وﻫﻲ‬ ،‫اﻟﺴﺤﻮر‬ ‫ﻓﻲ‬ ‫اﻷﻃﻌﻤﺔ‬ ‫ﻫﺬه‬ ‫ﻣﻦ‬ ‫ًﺎ‬
‫ﯾ‬‫أ‬ ‫ﺗﺘﻨﺎول‬ ‫أن‬ ‫ﯾﻤﻜﻦ‬
.‫ﻣﺴﻠﻮﻗﺘﺎن‬ ‫ﺑﯿﻀﺘﺎن‬
.‫اﻟﺪﺳﻢ‬ ‫ﻛﺎﻣﻞ‬ ‫ﺣﻠﯿﺐ‬ ‫ﻛﻮب‬
.‫ﻓﯿﺘﺎ‬ ‫ﺟﺒﻦ‬ ‫أو‬ ،‫راﺋﺐ‬ ‫ﻟﺒﻦ‬ ‫ﻣﻠﻌﻘﺘﺎن‬
.‫ﻃﻤﺎﻃﻢ‬ ‫أو‬ ،‫ﺧﯿﺎر‬
.‫اﻟﻠﻮز‬ ‫ﺧﺒﺰ‬ ‫ﻣﻦ‬ ‫ﺷﺮﯾﺤﺘﺎن‬
.‫اﻟﻠﻮز‬ ‫ﻣﻦ‬ ‫ﺧﻤﺴﺔ‬ ‫أو‬ ،‫ﻛﺎﻣﻠﺔ‬ ‫ﺟﻮز‬ ‫ﺣﺒﺔ‬ ‫أو‬ ،‫اﻟﺒﻨﺪق‬ ‫ﻣﻦ‬ ‫ﺣﺒﺘﺎن‬
.‫ﯾﻮﻧﺎﻧﻲ‬ ‫زﺑﺎدي‬ ‫ﻋﻠﺒﺔ‬
.‫اﻟﺪﺳﻢ‬ ‫ﻛﺎﻣﻞ‬ ‫اﻟﺠﺒﻦ‬ ‫ﻣﻦ‬ ‫ﺷﺮﯾﺤﺔ‬
.‫اﻟﺴﺠﻖ‬ ‫أو‬ ‫اﻟﻨﻘﺎﻧﻖ‬ ‫ﺑﻌﺾ‬
.‫ﺧﻀﺎر‬ ‫ﺷﻮرﺑﺔ‬
.‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫إﺗﺒﺎﻋﻚ‬ ‫أﺛﻨﺎء‬ ‫ﺑﻘﻮﻟﯿﺎت‬ ‫أى‬ ‫ﺑﺘﻨﺎول‬ ‫ﻧﻨﺼﺤﻚ‬ ‫ﻻ‬
‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫ﻛﯿﺘﻮ‬ ‫ﻓﻄﻮر‬
:‫اﻹﻓﻄﺎر‬ ‫ﻓﻲ‬ ‫ﺗﻨﺎوﻟﻬﺎ‬ ‫ﯾﺘﻢ‬ ‫اﻟﺘﻲ‬ ‫اﻷﻃﻌﻤﺔ‬ ‫أﻫﻢ‬ ‫ﻓﺈﻟﯿﻚ‬ ،‫رﻣﻀﺎن‬ ‫ﺧﻼل‬ ‫ﺗﺄﻛﻠﻬﺎ‬ ‫أن‬ ‫ﺗﺮﯾﺪ‬ ‫اﻟﺘﻲ‬ ‫اﻷﻃﻌﻤﺔ‬ ‫أﻧﻮاع‬ ‫ﻣﻦ‬ ‫ّﺮت‬
‫ﯿ‬‫ﺗﺤ‬ ‫إذا‬
.‫ﻣﺎء‬ ‫ﻛﻮب‬ ٣ :١
.‫اﻟﺸﻮرﺑﺔ‬ ‫ﻣﻦ‬ ‫ﻛﻮب‬ ‫ﻣﻘﺪار‬


3. .‫ﺳﻤﻚ‬ ‫أو‬ ،‫اﻟﺪﺟﺎج‬ ‫أو‬ ،‫روﻣﻲ‬ ‫دﯾﻚ‬ ‫أو‬ ،‫ﻟﺤﻢ‬ ‫ﻛﺮات‬ ‫ﻏﺮام‬ ٨٠ :٦٠
.‫اﻟﻠﻮز‬ ‫دﻗﯿﻖ‬ ‫ﻣﻦ‬ ‫اﻟﻤﺼﻨﻮع‬ ‫اﻟﺨﺒﺰ‬ ‫ﻣﻦ‬ ‫ﻏﺮام‬ ٢٥
.‫أﻧﻮاﻋﻪ‬ ‫ﺑﻜﻞ‬ ‫ﻣﺨﻠﻞ‬
.‫زﯾﺘﻮن‬
.‫اﻟﺰﯾﺘﻮن‬ ‫ﺑﺰﯾﺖ‬ ‫ﺳﻠﻄﺔ‬ ‫أو‬ ،‫ﻣﺴﻠﻮق‬ ‫ﺧﻀﺎر‬
‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫ﻛﻼﺳﯿﻚ‬ ‫داﯾﺖ‬ ‫ﻛﯿﺘﻮ‬ ‫ﺟﺪول‬ ‫أﺳﻬﻞ‬
‫اﻟﯿﻮم‬
‫ﺳﺤﻮر‬
‫ﻓﻄﻮر‬
‫اﻟﺴﺒﺖ‬
‫ﺑﯿﻀﺔ‬ 2 + ‫وﺧﯿﺎر‬ ‫ﻃﻤﺎﻃﻢ‬ ‫ﺳﻠﻄﺔ‬ + ‫ﯾﻮﻧﺎﻧﻲ‬ ‫زﺑﺎدي‬ ‫ﻋﻠﺒﺔ‬
‫اﻟﺒﺎذﻧﺠﺎن‬ ‫ﻻزاﻧﯿﺎ‬ + ‫ﺧﻀﺎر‬ ‫ﺷﻮرﺑﺔ‬
‫اﻷﺣﺪ‬
‫أﻓﻮﻛﺎدو‬ + ‫ﺑﯿﺾ‬ 2 + ‫ﺟﺒﻨﺔ‬ ‫ﻗﻄﻌﺔ‬
‫اﻟﻨﻘﺎﻧﻖ‬ ‫ﺑﻌﺾ‬ + ‫ﻛﻮﺳﺎ‬ ‫أو‬ ‫ﻣﺸﺮوم‬
‫اﻹﺛﻨﯿﻦ‬
‫ﻧﻘﺎﻧﻖ‬ + ‫وﻃﻤﺎﻃﻢ‬ ‫ﺧﯿﺎر‬ ‫ﺳﻠﻄﺔ‬
‫دﺟﺎج‬ ‫ﻗﻄﻌﺔ‬ + ‫ﻣﻠﻮﺧﯿﺔ‬ ‫ﻃﺒﻖ‬
‫اﻟﺜﻼﺛﺎء‬
‫ﻃﻤﺎﻃﻢ‬ ‫ﺳﻠﻄﺔ‬ + ‫ﻟﺤﻢ‬ ‫ﻗﻄﻌﺔ‬ + ‫ﯾﻮﻧﺎﻧﻲ‬ ‫زﺑﺎدى‬ ‫ﻋﻠﺒﺔ‬
‫ﻟﺤﻢ‬ ‫ﺷﺮﯾﺤﺔ‬ + ‫ﺑﺎﻣﯿﺔ‬ ‫ﻃﺒﻖ‬
‫اﻷرﺑﻌﺎء‬
‫ﺧﯿﺎر‬ ‫ﺷﺮاﺋﺢ‬ + ‫ﯾﻮﻧﺎﻧﻲ‬ ‫زﺑﺎدي‬ ‫ﻋﻠﺒﺔ‬ + ‫اﻟﻤﻜﺴﺮات‬ ‫ﻣﻦ‬ ‫ﺣﻔﻨﺔ‬
‫أﻓﻮﻛﺎدو‬ ‫ﺛﻤﺮة‬ + ‫اﻟﺒﺮﺟﺮ‬ ‫ﺷﺮاﺋﺢ‬
‫اﻟﺨﻤﯿﺲ‬
‫ﺟﺒﻨﺔ‬ ‫ﻗﻄﻌﺔ‬ ‫أو‬ ‫زﺑﺎدي‬ ‫ﻋﻠﺒﺔ‬ + ‫ﺑﯿﺾ‬
‫ﺳﻠﻄﺔ‬ + ‫ﺳﻤﻚ‬
‫اﻟﺠﻤﻌﺔ‬
‫ﻛﯿﻮي‬ ‫ﺛﻤﺮة‬ + ‫ﯾﻮﻧﺎﻧﻲ‬ ‫زﺑﺎدي‬ ‫ﻋﻠﺒﺔ‬
‫ﺧﻀﺎر‬ ‫ﺷﻮرﺑﺔ‬ + ‫ﻟﺤﻢ‬ ‫ﺷﺮﯾﺤﺔ‬ ‫أو‬ ‫ﻣﺸﺮوم‬
‫اﻟﺮﻣﻀﺎﻧﯿﺔ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫وﺻﻔﺎت‬ ‫أﻓﻀﻞ‬
‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫اﺗﺒﺎع‬ ‫ﯾﻤﻜﻦ‬ ‫ﻛﯿﻒ‬ :‫وﺳﺆال‬ ‫ﻟﻠﻘﻠﻖ‬ ‫داﻋﻲ‬ ‫ﻻ‬ ‫ﻟﺬا‬ ‫رﻣﻀﺎن؛‬ ‫ﺧﻼل‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫وﺟﺒﺎت‬ ‫إﻟﻰ‬ ‫اﻟﻮﺻﻮل‬ ‫اﻵن‬ ‫اﻟﺴﻬﻞ‬ ‫ﻣﻦ‬ ‫أﺻﺒﺢ‬
.‫ﺑﺘﺠﺮﺑﺘﻬﺎ‬ ‫وﺗﻘﻮم‬ ‫ﻫﺆﻻء‬ ‫ﻣﻦ‬ ‫وﺻﻔﺔ‬ ‫ﺗﺨﺘﺎر‬ ‫أن‬ ‫ﺳﻮى‬ ‫ﻋﻠﯿﻚ‬ ‫ﻓﻤﺎ‬ ،‫ا‬ً
‫وﺗﻜﺮار‬ ‫ا‬ً
‫ﻣﺮار‬ ‫رﻣﻀﺎن؟‬
‫رﻣﻀﺎن‬ ‫ﻓﻰ‬ ‫اﻟﻜﯿﺘﻮﻧﯿﺔ‬ ‫اﻟﺒﯿﺾ‬ ‫ﻛﻌﻚ‬ ‫وﺻﻔﺔ‬
:‫ﺳﻮى‬ ‫ﺗﺤﺘﺎج‬ ‫ﻓﻠﻦ‬ ،‫اﻟﺘﺤﻀﯿﺮ‬ ‫وﺳﻬﻠﺔ‬ ،‫اﻟﻜﯿﺘﻮﻧﻲ‬ ‫اﻟﻐﺬاﺋﻲ‬ ‫ﻟﻠﻨﻈﺎم‬ ‫وﺻﺪﯾﻘﺔ‬ ‫ﺧﻔﯿﻔﺔ‬ ‫وﺟﺒﺔ‬ ‫اﻟﻮﺻﻔﺔ‬ ‫ﻫﺬه‬ ‫ﺗﻌﺪ‬
.‫ﺑﯿﺾ‬
.‫ﻣﺎﻓﻦ‬ ‫ﺻﯿﻨﯿﺔ‬
.‫ﻓﺮن‬
.‫ﺧﻠﻂ‬ ‫وﻋﺎء‬
.‫ﻓﻠﻔﻞ‬ ‫و‬ ،‫ﻣﻠﺢ‬ ‫رﺷﺔ‬
.‫ﻃﻤﺎﻃﻢ‬ ‫أو‬ ،‫ﺟﺒﻦ‬ ‫أو‬ ،‫ﻓﻄﺮ‬
‫اﻟﺘﺤﻀﯿﺮ‬ ‫ﻃﺮﯾﻘﺔ‬
.‫واﻟﻔﻠﻔﻞ‬ ‫اﻟﻤﻠﺢ‬ ‫ﺑﻌﺾ‬ ‫وأﺿﻒ‬ ،‫وﻋﺎء‬ ‫ﻓﻲ‬ ‫اﻟﺒﯿﺾ‬ ‫أﺧﻔﻖ‬
.‫ﺑﺎﻟﺘﺴﺎوي‬ ‫اﻟﺒﯿﺾ‬ ‫وزع‬
.‫اﻟﻄﻤﺎﻃﻢ‬ ‫أو‬ ،‫اﻟﻔﻄﺮ‬ ‫أو‬ ،‫اﻟﺠﺒﻦ‬ :‫ﻛﺎن‬ ‫ﺳﻮاء‬ ‫ﺗﺮﯾﺪه‬ ‫ﻣﺎ‬ ‫أﺿﻒ‬


4. .‫ﺳﺎﻋﺔ‬ ‫رﺑﻊ‬ ‫ﻟﻤﺪة‬ ‫ﻣﺌﻮﯾﺔ‬ ‫درﺟﺔ‬ ١٨٠ ‫ﺣﺮارة‬ ‫درﺟﺔ‬ ‫ﻋﻠﻰ‬ ‫اﻟﻔﺮن‬ ‫ﻓﻲ‬ ‫أدﺧﻠﻬﺎ‬
‫واﻟﺒﯿﺾ‬ ‫اﻷﻓﻮﻛﺎدو‬ ‫ﺳﻠﻄﺔ‬
‫وﯾﻌﺪ‬ ،‫واﻟﻔﯿﺘﺎﻣﯿﻨﺎت‬ ،‫واﻟﻤﻌﺎدن‬ ،‫ﻟﻠﻘﻠﺐ‬ ‫اﻟﺼﺤﯿﺔ‬ ‫واﻟﺰﯾﻮت‬ ،‫ﻟﻼﻟﺘﻬﺎﺑﺎت‬ ‫اﻟﻤﻀﺎدة‬ ‫واﻟﻤﺮﻛﺒﺎت‬ ،‫ﺑﺎﻷﻟﯿﺎف‬ ‫اﻟﻤﻠﯿﺌﺔ‬ ‫اﻟﻔﻮاﻛﻪ‬ ‫ﻣﻦ‬ ‫اﻷﻓﻮﻛﺎدو‬ ‫ﯾﻌﺘﺒﺮ‬
.‫اﻟﻄﺒﻖ‬ ‫ﻟﻬﺬا‬ ‫اﻟﻐﺬاﺋﻲ‬ ‫اﻟﻤﺤﺘﻮى‬ ‫ﻟﺰﯾﺎدة‬ ‫راﺋﻌﺔ‬ ‫ﻃﺮﯾﻘﺔ‬ ‫اﻟﺒﯿﺾ‬ ‫ﺳﻠﻄﺎت‬ ‫ﻓﻲ‬ ‫اﻟﻤﺎﯾﻮﻧﯿﺰ‬ ‫وﺿﻊ‬ ‫ﻣﻦ‬ ً
‫ﺑﺪﻻ‬ ‫اﺳﺘﺨﺪاﻣﻬﺎ‬
‫اﻟﻠﺤﻢ‬ ‫ﻛﺮات‬
‫اﻟﻠﺤﻢ‬ ‫ﻛﺮات‬ ‫ﻟﺴﻨﺪوﯾﺘﺸﺎت‬ ‫ﺑﺎﻟﺨﺲ‬ ‫اﻟﺨﺒﺰ‬ ‫اﺳﺘﺒﺪال‬ ‫ﯾﻤﻜﻨﻚ‬ ‫وﻟﻜﻦ‬ ،‫اﻟﺨﺒﺰ‬ ‫ﺑﺴﺒﺐ‬ ‫ﺑﺎﻟﻜﺮﺑﻮﻫﯿﺪرات‬ ‫ﻏﻨﯿﺔ‬ ‫اﻟﺘﻘﻠﯿﺪﯾﺔ‬ ‫اﻟﻠﺤﻢ‬ ‫ﻛﺮات‬ ‫ﺷﻄﺎﺋﺮ‬ ‫ﺗﻌﺪ‬
.‫وﻃﻬﯿﻬﺎ‬ ‫ﻛﺮات‬ ‫ﺷﻜﻞ‬ ‫ﻋﻠﻰ‬ ‫وﻟﻔﻬﺎ‬ ،‫اﻟﺒﺎرﻣﯿﺰان‬ ‫وﺟﺒﻦ‬ ،‫واﻷﻋﺸﺎب‬ ‫اﻟﺜﻮم‬ ‫ﻛﺬﻟﻚ‬ ،‫اﻟﺒﯿﺾ‬ ‫ﻣﻊ‬ ‫اﻟﻤﻔﺮوم‬ ‫اﻟﻠﺤﻢ‬ ‫ﺧﻠﻂ‬ ‫ﺳﻮى‬ ‫ﻋﻠﯿﻚ‬ ‫ﻓﻤﺎ‬ ،‫اﻟﻜﯿﺘﻮﻧﯿﺔ‬
‫رﻣﻀﺎن‬ ‫ﺷﻬﺮ‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫ﻛﯿﺘﻮ‬ ‫ﻓﻄﻮر‬ ‫ﺗﺤﻀﯿﺮ‬
‫ﻋﻦ‬ ‫ﻟﺘﻜﻒ‬ ،‫ﻟﻚ‬ ‫اﻷﻃﻌﻤﺔ‬ ‫ﻫﺬه‬ ‫ﺑﺠﻤﻊ‬ ‫ﻗﻤﻨﺎ‬ ‫ﻓﻠﻘﺪ‬ ،‫ﺗﯿﺄس‬ ‫وﻻ‬ ،‫رﻣﻀﺎن‬ ‫ﻃﻮال‬ ‫اﻟﻔﻄﻮر‬ ‫ﻓﻲ‬ ‫ﺗﺘﻨﺎوﻟﻬﺎ‬ ‫وأن‬ ‫اﻷﻃﻌﻤﺔ‬ ‫ﻫﺬه‬ ‫ﻣﻦ‬ ‫ﺎ‬ ً
‫ﺑﻌﻀ‬ ‫ﺗﺤﻀﺮ‬ ‫أن‬ ‫ﺗﺴﺘﻄﯿﻊ‬
:‫ﻛﺎﻟﺘﺎﻟﻲ‬ ‫اﻷﻃﻌﻤﺔ‬ ‫وإﻟﯿﻚ‬ ‫رﻣﻀﺎن؟‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫اﺗﺒﺎع‬ ‫ﯾﻤﻜﻦ‬ ‫ﻛﯿﻒ‬ :‫ﺳﺆال‬
.‫زﯾﺘﻮن‬ ‫ﺣﺒﺎت‬ ١٠‫و‬ ،‫ﺧﻀﺎر‬ ‫ﻛﻤﯿﺔ‬ ‫وأي‬ ،‫وﻃﻤﺎﻃﻢ‬ ،‫وﺧﯿﺎر‬ ، ‫اﻟﺤﺠﻢ‬ ‫ﻣﺘﻮﺳﻄﺔ‬ ‫ﺟﺒﻦ‬ ‫ﻗﻄﻌﺘﯿﻦ‬
.‫ﺟﻮز‬ ‫ﺣﺒﺎت‬ ‫وﺧﻤﺲ‬ ،‫اﻟﺰﯾﺘﻮن‬ ‫زﯾﺖ‬ ‫ﻣﻦ‬ ‫ﻛﺒﯿﺮﺗﺎن‬ ‫وﻣﻠﻌﻘﺘﺎن‬ ،‫ﺻﻐﯿﺮة‬ ‫ﺟﺒﻦ‬ ‫ﻗﻄﻌﺔ‬
.‫أﻓﻮﻛﺎدو‬ ‫وﺣﺒﺔ‬ ،‫ﺟﻮز‬ ‫ﺣﺒﺎت‬ ‫وﺧﻤﺲ‬ ،‫اﻷﺑﯿﺾ‬ ‫اﻟﺨﺒﺰ‬ ‫ﻣﻦ‬ ‫وﻗﻄﻌﺘﺎن‬ ،‫ﻣﺴﻠﻮﻗﺔ‬ ‫ﺑﯿﻀﺔ‬
.‫ﺧﻀﺎر‬ ‫وﺳﻠﻄﺔ‬ ،‫زﯾﺘﻮن‬ ١٠‫و‬ ،‫ﺟﻮز‬ ‫ﺣﺒﺎت‬ ‫وﺧﻤﺲ‬ ،‫ﺟﺒﻦ‬ ‫ﻗﻄﻌﺘﺎن‬
.‫اﻟﺸﻮرﺑﺔ‬ ‫ﻣﻦ‬ ‫ﻛﻮب‬ ‫وﻣﻘﺪار‬ ،‫ﻟﺤﻢ‬ ‫ﻛﺮات‬ ‫ﺟﺮام‬ ٨٠
‫ﺻﺤﻲ‬ ‫إﻓﻄﺎر‬ ‫أﺟﻞ‬ ‫ﻣﻦ‬ ‫ﻟﺮﻣﻀﺎن‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﻋﺼﯿﺮ‬ ‫وﺻﻔﺔ‬
‫وﻣﻦ‬ ،‫اﻟﺪﻫﻮن‬ ‫ﺣﺮق‬ ‫ﻋﻠﻰ‬ ‫وﺗﺴﺎﻋﺪك‬ ‫ﺑﺎﻟﻄﺎﻗﺔ‬ ‫ﺗﻤﺪك‬ ‫ﻟﻜﻲ‬ ‫رﻣﻀﺎن؛‬ ‫ﻃﻮال‬ ‫ﺗﻨﺎوﻟﻬﺎ‬ ‫ﯾﻤﻜﻨﻚ‬ ‫اﻟﺘﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﻋﺼﯿﺮ‬ ‫وﺻﻔﺎت‬ ‫ﻣﻦ‬ ‫اﻟﻌﺪﯾﺪ‬ ‫ﻫﻨﺎك‬
:‫ﯾﻠﻲ‬ ‫ﻣﺎ‬ ‫اﻟﻮﺻﻔﺎت‬ ‫ﻫﺬه‬ ‫أﻫﻢ‬
‫واﻟﺰﺑﺎدي‬ ‫ﻛﯿﺘﻮ‬ ‫اﻟﻔﺮاوﻟﺔ‬ ‫ﻋﺼﯿﺮ‬
:‫ﻛﺎﻟﺘﺎﻟﻲ‬ ‫ﺗﺤﻀﯿﺮﻫﺎ‬ ‫وﻃﺮﯾﻘﺔ‬ ،‫اﻟﻮﺻﻔﺎت‬ ‫أﺳﻬﻞ‬ ‫ﻣﻦ‬ ‫اﻟﻮﺻﻔﺔ‬ ‫ﻫﺬه‬ ‫ﺗﻌﺪ‬
.‫اﻟﻔﺮاوﻟﺔ‬ ‫ﻣﻦ‬ ‫ﻛﻮب‬ ٢|١
.‫اﻟﺰﺑﺎدي‬ ‫ﻣﻦ‬ ‫ﻛﻮﺑﺎن‬
.‫اﻟﺮﻏﺒﺔ‬ ‫ﺣﺴﺐ‬ ‫ﺛﻠﺞ‬ ‫ﻣﻜﻌﺒﺎت‬
‫اﻟﺘﺤﻀﯿﺮ‬ ‫ﻃﺮﯾﻘﺔ‬
.‫ًﺎ‬
‫ﻌ‬‫ﻣ‬ ‫واﺧﻠﻄﻬﻢ‬ ،‫اﻟﺨﻼط‬ ‫ﻓﻲ‬ ‫اﻟﺴﺎﺑﻘﺔ‬ ‫اﻟﻤﻜﻮﻧﺎت‬ ‫ﺟﻤﯿﻊ‬ ‫أﺿﻒ‬


5. .‫ﺑﺎردة‬ ‫وﻫﻲ‬ ‫ﺗﻨﺎوﻟﻬﺎ‬ ‫وﯾﺘﻢ‬ ،‫ﺗﻘﺪﯾﻢ‬ ‫أﻛﻮاب‬ ‫ﻓﻲ‬ ‫اﻟﺨﻠﯿﻂ‬ ‫ﺿﻊ‬
‫اﻟﻬﻨﺪ‬ ‫وﺟﻮز‬ ‫اﻟﯿﻘﻄﯿﻦ‬ ‫ﻋﺼﯿﺮ‬
:‫ﻛﺎﻟﺘﺎﻟﻲ‬ ‫وﻫﻲ‬ ،‫ﺳﻬﻠﺔ‬ ‫ﺗﺤﻀﯿﺮﻫﺎ‬ ‫ﻃﺮﯾﻘﺔ‬ ‫أن‬ ‫اﻟﻮﺻﻔﺔ‬ ‫ﻫﺬه‬ ‫ﯾﻤﯿﺰ‬ ‫وﻣﺎ‬ ،‫ﻏﺬاﺋﻲ‬ ‫ﻛﻤﻜﻤﻞ‬ ‫اﻟﻬﻨﺪ‬ ‫ﺟﻮز‬ ‫وﺣﻠﯿﺐ‬ ‫اﻟﯿﻘﻄﯿﻦ‬ ‫ﻋﺼﯿﺮ‬ ‫ﺗﻨﺎول‬ ‫ﯾﻤﻜﻨﻚ‬
.‫اﻟﺰﺑﺎدي‬ ‫ﻣﻦ‬ ‫ﻛﻮﺑﺎن‬
.‫اﻟﯿﻘﻄﯿﻦ‬ ‫ﻫﺮﯾﺲ‬ ‫ﻛﻮب‬
.‫اﻟﺮﻏﺒﺔ‬ ‫ﺣﺴﺐ‬ ‫اﻟﺜﻠﺞ‬ ‫ﻣﻜﻌﺒﺎت‬
.‫اﻟﻬﻨﺪ‬ ‫ﺟﻮز‬ ‫ﺣﻠﯿﺐ‬
.‫اﻟﻠﻮز‬ ‫زﺑﺪة‬ ‫ﻣﻦ‬ ‫ﻣﻠﻌﻘﺘﯿﻦ‬
.‫اﻟﻄﻠﺐ‬ ‫ﺣﺴﺐ‬ ‫اﻟﺘﻮاﺑﻞ‬ ‫ﻧﻀﯿﻒ‬ ‫أن‬ ‫ﯾﻤﻜﻦ‬
‫اﻟﺘﺤﻀﯿﺮ‬ ‫ﻃﺮﯾﻘﺔ‬
.‫ا‬ً
‫ﺪ‬‫ﺟﯿ‬ ‫واﻃﺤﻨﻬﻢ‬ ،‫اﻟﺨﻼط‬ ‫ﻓﻲ‬ ‫اﻟﻤﻜﻮﻧﺎت‬ ‫ﻫﺬه‬ ‫ﺿﻊ‬
.‫ا‬ً
‫د‬‫ﺑﺎر‬ ‫ﺗﻨﺎوﻟﻪ‬ ‫ﻟﯿﺘﻢ‬ ‫اﻟﺜﻼﺟﺔ؛‬ ‫ﻓﻲ‬ ‫اﻟﺨﻠﯿﻂ‬ ‫ﯾﻮﺿﻊ‬
.‫اﻹﻓﻄﺎر‬ ‫وﻗﺖ‬ ‫ﻓﻲ‬ ‫اﻟﺮﻏﺒﺔ‬ ‫ﺣﺴﺐ‬ ‫ﻛﻮﺑﺎن‬ ‫أو‬ ‫ﻛﻮب‬ ‫ﻣﻨﻪ‬ ‫ﺗﻨﺎول‬
.‫اﻟﻜﺮﺑﻮﻫﯿﺪرات‬ ‫ﻣﻦ‬ ‫ﺟﺮام‬ 12 ‫ﯾﻌﻄﯿﻚ‬ ‫اﻟﺠﻮز‬ ‫وﺟﻮز‬ ‫اﻟﯿﻘﻄﯿﻦ‬ ‫ﻋﺼﯿﺮ‬ ‫ﻣﻦ‬ ‫ﻛﻮب‬
‫اﻟﺼﻮﯾﺎ‬ ‫وﺣﻠﯿﺐ‬ ‫اﻟﺘﻮت‬ ‫ﻋﺼﯿﺮ‬
:‫ﻛﺎﻟﺘﺎﻟﻲ‬ ‫ﻓﻬﻲ‬ ‫اﻟﻄﺮق؛‬ ‫أﺳﻬﻞ‬ ‫ﻣﻦ‬ ‫ﺗﺤﻀﯿﺮه‬ ‫وﻃﺮﯾﻘﺔ‬ ،‫ﺷﻬﺮة‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﻋﺼﺎﺋﺮ‬ ‫أﻛﺜﺮ‬ ‫ﻣﻦ‬ ‫ا‬ً
‫ﺪ‬‫واﺣ‬ ‫اﻟﻌﺼﯿﺮ‬ ‫ﻫﺬا‬ ‫ﯾﻌﺪ‬
.‫اﻟﺼﻮﯾﺎ‬ ‫ﺣﻠﯿﺐ‬ ‫ﻣﻦ‬ ‫ﻛﻮﺑﺎن‬
.‫اﻷزرق‬ ‫اﻟﺘﻮت‬ ‫ﻋﺼﯿﺮ‬ ‫ﻣﻦ‬ ‫ﻛﻮب‬
.‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﻣﻊ‬ ‫ﻣﺘﻮاﻓﻖ‬ ‫ﻟﻠﺘﺤﻠﯿﺔ‬ ‫ﺳﻜﺮ‬
.‫اﻟﺮﻏﺒﺔ‬ ‫ﺣﺴﺐ‬ ‫ﺛﻠﺞ‬ ‫ﻣﻜﻌﺒﺎت‬
‫اﻟﺘﺤﻀﯿﺮ‬ ‫ﻃﺮﯾﻘﺔ‬
:‫ﻛﺎﻟﺘﺎﻟﻲ‬ ‫ﻓﻬﻲ‬ ‫ﺎ؛‬ً
‫ﻨ‬‫زﻣ‬ ‫ﺗﺴﺘﻐﺮق‬ ‫وﻻ‬ ‫اﻟﻄﺮق‬ ‫أﺳﻬﻞ‬ ‫ﻣﻦ‬ ‫اﻟﻌﺼﯿﺮ‬ ‫ﻫﺬا‬ ‫ﺗﺤﻀﯿﺮ‬ ‫ﻃﺮﯾﻘﺔ‬ ‫ﺗﻌﺪ‬
.‫ًﺎ‬
‫ﻌ‬‫ﻣ‬ ‫واﺧﻠﻄﻬﻢ‬ ،‫اﻵﺧﺮ‬ ‫ﺗﻠﻮ‬ ‫ا‬ً
‫ﺪ‬‫واﺣ‬ ‫اﻟﺨﻼط‬ ‫ﻓﻲ‬ ‫اﻟﺴﺎﺑﻘﺔ‬ ‫اﻟﻤﻜﻮﻧﺎت‬ ‫ﺟﻤﯿﻊ‬ ‫أﺿﻒ‬
.‫ا‬ً
‫د‬‫ﺑﺎر‬ ‫ﻣﻪ‬ّ
‫ﺪ‬‫وﻗ‬ ،‫ﻛﻮب‬ ‫ﻓﻲ‬ ‫اﻟﺨﻠﯿﻂ‬ ‫ﺿﻊ‬
‫رﻣﻀﺎن‬ ‫أﺛﻨﺎء‬ ‫داﯾﺖ‬ ‫واﻟﻜﯿﺘﻮ‬ ‫اﻟﻤﺘﻘﻄﻊ‬ ‫اﻟﺼﯿﺎم‬ ‫ﺑﯿﻦ‬ ‫اﻟﺠﻤﻊ‬
‫ﻣﻦ‬ ‫ﻋﻠﻰ‬ ‫ﺑﺎﻟﺮد‬ ‫ﻗﻤﻨﺎ‬ ‫ﻧﻜﻮن‬ ‫وذﻟﻚ‬ ،‫اﻷﺧﺮى‬ ‫اﻟﻔﻮاﺋﺪ‬ ‫ﻣﻦ‬ ‫اﻟﻌﺪﯾﺪ‬ ‫ﻟﻪ‬ ‫أن‬ ‫ﻛﻤﺎ‬ ،‫اﻟﻮزن‬ ‫ﻟﻔﻘﺪان‬ ‫ﻣﻤﯿﺰ‬ ‫ﻛﺄﺳﻠﻮب‬ ‫أﺳﺎﺳﻲ‬ ‫ﺑﺸﻜﻞ‬ ‫اﻟﻤﺘﻘﻄﻊ‬ ‫اﻟﺼﯿﺎم‬ ‫ﯾﺴﺘﺨﺪم‬
:‫ﯾﻠﻲ‬ ‫ﻣﺎ‬ ‫اﻟﻤﺘﻘﻄﻊ‬ ‫ﻟﻠﺼﯿﺎم‬ ‫اﻷﺧﺮى‬ ‫اﻟﻔﻮاﺋﺪ‬ ‫أﻫﻢ‬ ‫وﻣﻦ‬ ،‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫اﺗﺒﺎع‬ ‫ﯾﻤﻜﻦ‬ ‫ﻛﯿﻒ‬ :‫ﯾﻘﻮل‬


6. .‫اﻟﺠﺴﻢ‬ ‫ﻓﻲ‬ ‫اﻹﻟﺘﻬﺎﺑﯿﺔ‬ ‫اﻟﻤﯿﻜﺮوﺑﺎت‬ ‫ﺗﻘﻠﯿﻞ‬
.‫اﻟﺪم‬ ‫ﻓﻲ‬ ‫اﻟﺴﻜﺮ‬ ‫ﻧﺴﺒﺔ‬ ‫ﻓﻲ‬ ‫اﻟﺘﺤﻜﻢ‬ ‫ﺗﺤﺴﯿﻦ‬
.‫اﻟﻤﺦ‬ ‫وﻇﺎﺋﻒ‬ ‫زﯾﺎدة‬
.‫ﺎ‬
‫ﯿ‬‫ﻛﯿﺘﻮﻧ‬ ‫ًﺎ‬
‫ﯿ‬‫ﻏﺬاﺋ‬ ‫ًﺎ‬
‫ﻣ‬‫ﻧﻈﺎ‬ ‫ﯾﺘﺒﻌﻮن‬ ‫اﻟﺬﯾﻦ‬ ‫ﻟﻸﺷﺨﺎص‬ ‫اﻟﻌﻘﻠﯿﺔ‬ ‫اﻷﻋﺮاض‬ ‫ﺗﺤﺴﯿﻦ‬
.‫اﻟﻜﯿﺘﻮزﯾﺔ‬ ‫ﺑﻤﺮﺣﻠﺔ‬ ‫اﻟﻤﺮور‬ ‫ﻋﻠﻰ‬ ‫اﻟﺠﺴﻢ‬ ‫ﻣﺴﺎﻋﺪة‬
.‫وﻗﺖ‬ ‫أﺳﺮع‬ ‫ﻓﻲ‬ ‫اﻟﺪﻫﻮن‬ ‫ﺣﺮق‬
‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫اﻟﻤﺘﻘﻄﻊ‬ ‫واﻟﺼﯿﺎم‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﻣﻊ‬ ‫ﺗﺠﺮﺑﺘﻲ‬
‫أﺛﻨﺎء‬ ‫اﻟﻌﺼﻠﯿﺔ‬ ‫اﻟﻜﺘﻠﺔ‬ ‫ﻋﻠﻰ‬ ‫وﯾﺤﺎﻓﻆ‬ ‫اﻟﺪم‬ ‫ﻓﻲ‬ ‫اﻵﻧﺴﻮﻟﯿﻦ‬ ‫ﻣﺴﺘﻮى‬ ‫ﯾﺨﻔﺾ‬ ‫ﻓﻬﻮ‬ ‫اﻟﻔﻮاﺋﺪ‬ ‫ﻣﻦ‬ ‫اﻟﻌﺪﯾﺪ‬ ‫ﻟﻪ‬ ‫اﻟﻤﺘﻘﻄﻊ‬ ‫واﻟﺼﯿﺎم‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﺑﯿﻦ‬ ‫اﻟﺠﻤﻊ‬
‫ﻣﻦ‬ ‫ﻗﻢ‬ ،‫واﺣﺪة‬ ‫ﻣﺮة‬ ‫وﺟﺒﺎﺗﻚ‬ ‫ﺗﺘﻨﺎول‬ ‫ﻻ‬ ‫اﻟﻔﻄﻮر‬ ‫ﻋﻨﺪ‬ ،‫اﻟﺴﻤﻮم‬ ‫ﻣﻦ‬ ‫اﻟﺘﺨﻠﺺ‬ ‫ﻋﻠﻰ‬ ‫اﻟﺠﺴﻢ‬ ‫ﯾﺴﺎﻋﺪ‬ ً
‫أﯾﻀﺎ‬ ‫اﻟﺼﯿﺎم‬ ،‫اﻟﺼﯿﺎم‬ ‫ﺳﺎﻋﺎت‬ ‫ﻓﻲ‬ ‫اﻟﺪﻫﻮن‬ ‫ﺣﺮق‬
.‫وﺗﺸﺘﻬﻲ‬ ‫ﺗﺤﺐ‬ ‫ﻛﻤﺎ‬ ‫وﺟﺒﺘﻚ‬ ‫ﺗﻨﺎول‬ ‫اﻟﻌﻮدة‬ ‫وﻋﻨﺪ‬ ‫ﻟﻠﺼﻼة‬ ‫إذﻫﺐ‬ ‫ﺛﻢ‬ ،‫اﻟﻬﻨﺪ‬ ‫ﺟﻮز‬ ‫ﻋﺼﯿﺮ‬ ‫ﻣﺜﻞ‬ ‫ﻋﺼﯿﺮ‬ ‫ﻛﻮب‬ ‫أو‬ ‫ﺻﻐﯿﺮة‬ ‫ﻣﺎء‬ ‫ﺟﺮﻋﺔ‬ ‫ﺑﺘﻨﺎول‬ ‫ﻓﻀﻠﻚ‬
.‫اﻟﺪﻫﻮن‬ ‫ﻣﻦ‬ ‫اﻟﻜﺜﯿﺮ‬ ‫ﻣﻦ‬ ‫واﻟﺘﺨﻠﺺ‬ ‫رﻣﻀﺎن‬ ‫ﻓﻰ‬ ‫اﻟﻜﯿﺘﻮﻧﻲ‬ ‫اﻟﻨﻈﺎم‬ ‫ﻋﻠﻰ‬ ‫ﻟﻠﺤﻔﺎظ‬ ً‫ﻛﺜﯿﺮا‬ ‫ﺳﺎﻋﺪﺗﻨﻲ‬ ‫اﻟﺘﺠﺮﺑﺔ‬ ‫ﻫﺬه‬
‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫اﻟﻜﯿﺘﻮﻧﻲ‬ ‫اﻟﻐﺬاﺋﻲ‬ ‫اﻟﻨﻈﺎم‬ ‫ﻟﺘﻄﺒﯿﻖ‬ ‫ﻧﺼﺎﺋﺢ‬
‫ﯾﺒﻘﻰ‬ ‫أن‬ ‫اﻟﻤﻬﻢ‬ ‫ﻣﻦ‬ ‫ﻷﻧﻪ‬ ،‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫أﺛﻨﺎء‬ ‫اﻟﺴﺤﻮر‬ ‫ﻓﻲ‬ ‫اﻟﻌﻄﺶ‬ ‫وﺗﻘﻠﻞ‬ ً
‫رﻃﺒﺎ‬ ‫ﺗﺒﻘﯿﻚ‬ ‫اﻟﺘﻲ‬ ‫واﻟﺨﻀﺮوات‬ ‫اﻷﻃﻌﻤﺔ‬ ‫ﺗﻨﺎول‬ ‫ﯾﺮاﻋﻰ‬
.‫اﻟﻜﻠﻰ‬ ‫ﺑﺤﺼﻮات‬ ‫ﺗﺼﺎب‬ ‫ﻻ‬ ‫ﺣﺘﻰ‬ ،‫اﻟﻜﯿﺘﻮﻧﻲ‬ ‫اﻟﺮﺟﯿﻢ‬ ‫ﻓﻰ‬ ً
‫رﻃﺒﺎ‬ ‫ﺟﺴﺪك‬
.‫ﻓﻠﻮ‬ ‫ﺑﺎﻟﻜﯿﺘﻮ‬ ‫ﻣﺮرت‬ ‫ﻟﻮ‬ ً
‫ﺧﺼﻮﺻﺎ‬ ‫ﻋﻠﯿﻚ‬ ‫ﺻﻌﺐ‬ ‫ﺳﯿﻜﻮن‬ ‫ﻷﻧﻪ‬ ،‫رﻣﻀﺎن‬ ‫ﻓﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﺑﺒﺪء‬ ‫ﻧﻨﺼﺤﻚ‬ ‫ﻻ‬ ‫ﺟﺪﯾﺪا‬ ‫ﻛﻨﺖ‬ ‫إن‬
:‫اﻟﻤﻠﺨﺺ‬
‫ﺑﯿﻦ‬ ‫ﺑﺎﻟﺠﻤﻊ‬ ‫ﯾﻘﻮم‬ ‫أن‬ ‫اﻟﻮزن‬ ‫ﻣﻦ‬ ‫اﻟﺘﺨﻠﺺ‬ ‫ﯾﺮﯾﺪ‬ ‫ﻟﻤﻦ‬ ‫ذﻫﺒﯿﺔ‬ ‫ﻓﺮﺻﺔ‬ ‫وﻫﻮ‬ ،‫اﻟﺘﻐﯿﺮ‬ ‫ﻣﻦ‬ ‫اﻟﻜﺜﯿﺮ‬ ‫ﻹﺣﺪاث‬ ‫ﻋﻈﯿﻤﺔ‬ ‫ﻓﺮﺻﺔ‬ ‫رﻣﻀﺎن‬ !‫اﻟﻘﺎرئ‬ ‫ﻋﺰﯾﺰي‬
.‫رﺷﯿﻖ‬ ‫ﺟﺴﻢ‬ ‫ﻋﻠﻰ‬ ‫ﻟﻠﺤﺼﻮل‬ ‫اﻟﻤﺘﻘﻄﻊ‬ ‫واﻟﺼﯿﺎم‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬
‫ﻗﺮاءة‬ ‫ﻟﻚ‬ ‫ﻧﺮﺷﺢ‬
:‫اﻟﻤﺼﺎدر‬
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‫اﻟﻤﺘﻘﻄﻊ‬ ‫واﻟﺼﯿﺎم‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﺑﯿﻦ‬ ‫اﻟﺠﻤﻊ‬ ‫ﻃﺮﯾﻘﺔ‬ 1
‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫أﺛﻨﺎء‬ ‫وآﻻﻣﻬﺎ‬ ‫اﻟﻌﻀﻼت‬ ‫ﺗﻘﻠﺼﺎت‬ ‫أﺳﺒﺎب‬ 2
‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﻓﻲ‬ ‫اﻟﻮزن‬ ‫ﻟﺰﯾﺎدة‬ ‫ﯾﺆدﯾﺎن‬ ‫ﺳﺒﺐ‬ 12 3
‫؟‬ ‫ﯾﻨﺰل‬ ‫وﻛﻢ‬ ‫اﻻﺳﺒﻮﻋﻲ‬ ‫داﯾﺖ‬ ‫اﻟﻜﯿﺘﻮ‬ ‫ﻫﻮ‬ ‫ﻣﺎ‬ 4


7. 