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بقلمFatma Ahmed نُشر في
الشوفان للتخسيس
شارك هذه المقالة مع أصدقائك!

طريقة عمل الشوفان للتخسيس  هو محور مقالنا، فالشوفان يعتبر حبة كاملة تحتوي على العديد من الفوائد الغذائية، الشوفان هو وجبة الإفطار المفضلة لكثير من الناس، وخاصة خلال فصل الشتاء، يمكن زيادة نكهته ومحتواه الغذائي عن طريق إضافة فواكه أو عناصر أخرى، في ضوء هذه الحقائق، ليس من الغريب أن يكون هناك نظام غذائي تم إنشاؤه حول دقيق الشوفان، لكن هل نظام  الشوفان الغذائي صحي، وهل يمنحك نتائج حقيقية لتخفيف الوزن؟، دعونا نلقي نظرة فاحصة على ما هو هذا النظام  وإذا كان يساعد بالفعل على فقدان الوزن.

صديقاتك شاهدوا ايضا تمارين للتخسيس فى اسبوع واحد فقط

محتويات الصفـحة

الشوفان للتنحيف

الشوفان هو أحد الأطعمة المفضلة في الأنظمة الغذائية لتخفيف الوزن، وذلك بفضل محتواه العالي من الألياف الذائبة والبروتينات التي تساعد في الشعور بالشبع لفترات أطول، مما يقلل من الرغبة الشديدة في تناول الطعام.

يحتوي الشوفان أيضًا على بيتا غلوكان الذائب في الماء، وهو نوع من الألياف يعمل على تحسين استجابة الجسم للإنسولين وتقليل مستويات السكر في الدم، مما يجعله خيارًا ممتازًا للأشخاص الذين يعانون من السمنة أو النوع الثاني من السكري.

بالإضافة إلى ذلك، يعد الشوفان من الأطعمة منخفضة السعرات الحرارية، مما يجعله وجبة مثالية للإفطار أو الوجبات الخفيفة أثناء اتباع نظام غذائي للتخسيس، يمكن تحضير الشوفان بطرق متنوعة وإضافة المكونات الصحية مثل التوت والفواكه لزيادة القيمة الغذائية وتحسين الطعم.

ما هو رجيم الشوفان؟

رجيم  الشوفان يتمحور  حول دقيق الشوفان نفسه،  ولكن الامر ليس فقط تناول الشوفان فحسب، المفهوم الأساسي لرجيم الشوفان هو تناوله كطبق رئيسي لوجبة واحدة أو وجبتين كل يوم، ويحتوي هذا الرجيم على مرحلتين وهي:

  • المرحلة 1: في هذه المرحلة يتم تناول  3 وجبات يوميا  خلال أسبوع واحد، في هذا الوقت  يجب أن يتناول الشخص فقط احبوب لشوفان الكاملة وليس دقيق الشوفان الفوري، مع امكانية تناول بعض الفاكهة مع الشوفان.
  • المرحلة 2: بعد مرور الاسبوع الاول، يتم تناول الشوفان من وجبة واحدة إلى اثنين يوميًا مع وجبات صحية قليلة الدسم، و تتم إضافة المزيد من الفاكهة والخضروات ويمكنك تناول دقيق الشوفان الفوري في ههذ المرحلة.

برنامج  رجيم  الشوفان للتخسيس

الشوفان للتخسيس
الشوفان للتخسيس

عند تحضير الشوفان، يكون 1/2 كوب شوفان للفطور والغداء هي الحصة المناسبة منه ، ويسمح بإضافة القليل  من اللبن خالي الدسم وبعض الفواكه، ويمكن استخدام الزبادي قليل الدسم وإضافة  القرفة فهي أيضًا إضافة لذيذة للنكهة، سيكون هناك  وجبة خفيفة في الصباح، و تكون في العادة فواكه طازجة، ووجبة خفيفة بعد الظهر تكون عبارة عن الخضروات النيئة أو المكسرات، أما العشاء، يمكن تناول   الدجاج المشوي أو السمك أو شريحة لحم صغيرة أو حتى برجر ديك رومي، ويسمح  للحلوى قليلة  السعرات الحرارية بعد العشاء.

 

ما هي الفوائد الصحية لرجيم الشوفان؟

كما ذكرنا أعلاه، أن الشوفان عبارة عن حبوب كاملة ويمكن أن يكون جزءًا من نظام غذائي صحي يساعد على فقدان الوزن،  كما أن حبوب الشوفان يحتوي على  الألياف،  حيث  يحتوي نصف كوب من الشوفان المطبوخ في الماء على العناصر الغذائية التالية:

  • 2 جرام من الألياف الغذائية
  • 3 جرامات من البروتين
  • 0 جرام من السكريات

يحتوي الشوفان أيضًا على 2 %من الاحتياج اليومي  للكالسيوم و 6 %من الحديد، فهو قليل السعرات الحرارية ويحتوي على 1.5 جرام  دهون فقط، وتشمل فوائد تناول الشوفان تقليل مخاطر الإصابة بأمراض القلب وسرطان القولون، الحبوب الكاملة مثل الشوفان يمكن أن تساعد أيضًا في تقليل ضغط الدم وتساعد في الهضم.

مخاطر رجيم  الشوفان

للشوفان العديد من الفوائد للصحة، ولكن يوجد بعض الأمور التي يجب الالتفات إليها عند اتباع حمية الشوفان، لذلك  يجب استشارة الطبيب قبل البدء في أي رجيم صحي، فرجيم الشوفان هو نظام منخفض السعرات الحرارية بشكل كبير، و هذا الأمر  يرا أغلب الأطباء غير صحي على الاطلاق، ولتفادي ذلك الأمر قد يحتاج الأمر زيادة في السعرات الحرارية يوميا  عن طريق إضافة أطعمة أكثر  في خطة رجيم الشوفان.

رجيم الشوفان مقيد، فالاستمرار في تناول  وجبة واحدة أو 2 وجبة يوميا سيجعل  الالتزام بهذا الرجيم غاية في الصعوبة،  هذا يمكن أن يجعل الأمر أكثر صعوبة بالنسبة لك لانقاص الوزن، يمكن تفادي مخاطر  هذا الرجيم  عن طريق تعديل برنامج الوجبات، بالإضافة ل زيادة عدد السعرات الحرارية حسب نصائح الطبيب، يمكنك أيضًا إضافة  الخضروات وجوانب صحية أخرى كالفواكه كنوع من التنوع، هذه الاستراتيجية قد تساعد في تشجيع العديد من الأشخاص للاستمرار في رجيم الشوفن والحصول على الوزن المرغوب فيه.

صديقاتك شاهدوا ايضا السمنة وارتفاع ضغط الدم وزنك الزائد

 

طريقة عمل الشوفان للتخسيس

سنذكر الان طريقة تحضير الشوفان للتخسيس طريقة وتتمثل في شوربة الخضار مع الشوفان:

المكونات:

  • جزرة كبيرة.
  • بصلة واحدة.
  • 2 فص ثوم.
  • 2 ملعقة زيت زيتون.
  • كوب من الحليب قليل الدسم.
  • 4 ملاعق كبيرة من الشوفان.

طريقة التحضير:

  • نقوم بتقطيع البصل والجزر لقطع صغيرة ويتم وضعهما في  مقلاة مع زيت الزيتون.
  • نترك البصل والجزر حتى يذبل تماما ثم نضيف الثوم ونقلب جيدا.
  • نضيف الان الشوفان ويتم تقليب المكونات معا ثم نترك الخليط على نار هادئة ل3 دقائق.
  • نضيف بعد ذلك الحليب  ونترك الخليط على النار حت الغليان ويحرك من وقتًا لآخر حتى يصبح الخليط متجانس ومتماسك وكثيف.
  • نضبف الملح والفلفل الاسود حسب الرغبة.
  • تقدم شوربة الشوفان ساخنة وبالنا والشفا

الشوفان هو مكون هام لأي نظام غذائي صحي، فو يحافظ على صحة قلبك وجسدك بشكل عام، إذا تم تناوله بشكل سليم، يمكن أن يكون رجيم الشوفان وسيلة فعالة لإنقاص الوزن، نرجو أن يكون مقالنا عن طريقة عمل الشوفان للتخسيس قد نال اعجابكم ، فضلا وليس أمرا شارك مقالنا على مواقع التواصل الاجتماعي حتى يستفيد الجميع.

المراجع:

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