Food Habits PDF
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This document discusses the various factors that influence food habits, including why people eat, what they eat, and how they obtain and discard food. It also looks at cultural, social, religious, and environmental influences.
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تّٞاىَذبضزة اىثب Chapter (6 ): -Eating Habits. -Why and How People Eat. -What People Eat? -Obtaining, Storing, Using, and Discarding Food. -Exposure to Foods. -Influences on Food Choices. -Improving Your Eating Habits. -Changing the eating habits through nutrition education. -How to use the gu...
تّٞاىَذبضزة اىثب Chapter (6 ): -Eating Habits. -Why and How People Eat. -What People Eat? -Obtaining, Storing, Using, and Discarding Food. -Exposure to Foods. -Influences on Food Choices. -Improving Your Eating Habits. -Changing the eating habits through nutrition education. -How to use the guide. 1 اىفصو اىسبدس 1- Eating Habits ػبداث األمو-1 2- Improving Your Eating Habits تِٞ ػبداحل اىغذائٞ حذس-2 2 1- Eating Habits The term eating habits (or food habits ) refers to why and how people eat which foods they eat, and with whom they eat, as well as the ways people obtain, store, use, and discard food. Individual, social, cultural, religious, economic, environmental, and political factors all influence people's eating habits. خ١ف١وٚ عجتٌٝخ) ا١ اٌؼبداد اٌغزائٚش ِظطٍؼ ػبداد األوً (أ١ش٠ ،ٍْٛؤو٠ ِٓ ِغٚ بٌٙٔٛٚزٕب٠ ٟي األشخبص ٌألؽؼّخ اٌزٚرٕب َ اٌطؼبٍٝب األشخبص ػٙؾظً ث٠ ٟ اٌطشق اٌزٌٝثبإلػبفخ ا خ٠اًِ اٌفشدٛ رئصش اٌؼ.ِٕٗ اٌزخٍضٚ ِٗاعزخذاٚ ٕٗ٠رخضٚ خ١بع١اٌغٚ خ١ئ١اٌجٚ خ٠االلزظبدٚ خ١ٕ٠اٌذٚ خ١اٌضمبفٚ خ١االعزّبػٚ إٌبطٜ ػبداد األوً ٌذٍٝب ػٙؼ١ّع Why and How People Eat All humans eat to survive. They also eat to express appreciation, for a sense of belonging, as part of family customs, and for self-realization. For example, someone who is not hungry may eat a piece of cake that has been baked in his or her honor. ؤوً إٌبط٠ ف١وٚ ٌّبرا ٓش ػ١ْ ٌٍزؼجٍٛؤو٠ ُٙٔ وّب أ.ْ ِٓ أعً اٌجمبءٍٛؤو٠ وً اٌجشش ك١ٌزؾمٚ ،خ١ٍ وغضء ِٓ اٌؼبداد اٌؼبئ،س ثبالٔزّبءٛاٌشؼٚ ،ش٠اٌزمذ 3 ؤوً لطؼخ٠ ْش عبئغ أ١ّىٓ ٌشخض غ٠ ،ً اٌّضبي١ عجٍٝ ػ.اٌزاد.ٗ ششفٍِٝٓ اٌىؼه رُ خجض٘ب ػ People eat according to learned behaviors regarding etiquette, meal and snack patterns, acceptable foods, food combinations, and portion sizes. Etiquette refers to acceptable behaviors. نٍٛزؼٍك ثآداة اٌغ٠ ّب١بد اٌّىزغجخ ف١وٍٛفمًب ٌٍغٚ ؤوً إٌبط٠ ػبدِّٛغٚ ٌخٛاألؽؼّخ اٌّمجٚ فخ١عجبد اٌخفٌٛاٚ عجبدٌٛأّٔبؽ اٚ ٌخٛبد اٌّمج١وٍٛ اٌغٌٝداة ا٢ش ا١ رش.عجبدٌٛأؽغبَ اٚ َاٌطؼب. For example, for some groups it is acceptable to lick one's fingers while eating, while for other groups this is rude behavior. Etiquette and eating rituals also vary depending on whether the meal is formal, informal, or special (such as a meal on a birthday or religious holiday). ػبد ٌؼكّٛي ثبٌٕغجخ ٌجؼغ اٌّغٛ ِٓ اٌّمج،ً اٌّضبي١ عجٍٝػ ًوب فظًب ثبٌٕغجخٍٛؼزجش ٘زا ع٠ ّٕب١ ث،َي اٌطؼبٚاألطبثغ أصٕبء رٕب ؼًب٠ط األوً أٛؽمٚ َ رخزٍف آداة اٌطؼب.ٜػبد أخشٌّّٛغ خبطخٚخ أ١ّش سع١ غٚخ أ١ّعجخ سعٌٛ ِب ارا وبٔذ اٍٝاػزّب ًدا ػ خ١ٕ٠ ػطٍخ دٚالد أ١ِ ذ١عجخ ػٚ ً)(ِض. A meal is usually defined as the consumption of two or more foods in a structured setting at a set time. Snacks consist of a small amount of food or beverage eaten between meals. ِٓ أوضشٚٓ أ١ػٛٔ النٙب اعزٙٔ أٍٝعجخ ػبدح ػٌٛف ا٠زُ رؼش٠ ِٓ فخ١عجبد اٌخفٌْٛ اٛ رزى.لذ ِؾذدٚ ٟئخ ِٕظّخ ف١ ثٟاألؽؼّخ ف 4 ٓ١ب ثٌٙٚزُ رٕب٠ ٟثبد اٌزٚ اٌّششٚشح ِٓ اٌطؼبَ أ١خ طغ١ّو عجبدٌٛا. A common eating pattern is three meals (breakfast, lunch, and dinner) per day, with snacks between meals. The components of a meal vary across cultures, but generally include grains, such as rice or noodles; meat or a meat substitute, such as fish, beans, or tofu ; and accompaniments, such as vegetables. )اٌؼشبءٚ اٌغذاءٚ عجبد (اإلفطبسٚ صالسٛ٘ ّٔؾ األوً اٌشبئغ عجخ ػجشٌٛٔبد اٛ رخزٍف ِى.عجبدٌٛٓ ا١فخ ث١عجبد خفٚ ِغ،ًب١ِٛ٠ ٔخ؛ٚ اٌّؼىشٚ ِضً األسص أ،ةٛ ًِب اٌؾجّٛب رشًّ ػٌٕٙىٚ ،اٌضمبفبد ،اٌّشافمبدٚ ؛ٛفٛ اٌزٚي أٛ اٌفٚ ِضً اٌغّه أ،َٛ ثذائً اٌٍؾَٚ أٛاٌٍؾ ِضً اٌخؼبس. Various food guides provide suggestions on foods to eat, portion sizes, and daily intake. However, personal preferences, habits, family customs, and social setting largely determine what a person consumes. بٌٙٚغت رٕب٠ ٟرمذَ أدٌخ اٌطؼبَ اٌّخزٍفخ الزشاؽبد ثشؤْ األؽؼّخ اٌز الد١ فبْ اٌزفؼ،ِغ رٌهٚ.ِٟٛ١ٌي اٛاٌّذخٚ عجبدٌٛأؽغبَ اٚ ٌٝ رؾذد اٟػغ االعزّبػٌٛاٚ خ١ٍاٌؼبداد اٌؼبئٚ اٌؼبدادٚ خ١اٌشخظ. ٍىٗ اٌشخضٙغز٠ ش ِب١ؽذ وج. What People Eat In each culture there are both acceptable and unacceptable foods, though this is not determined by whether or not something is edible. For 5 example, alligators exist in many parts of the world, but they are unacceptable as food by many persons. Likewise, horses, turtles, and dogs are eaten (and even considered a delicacy) in some cultures, though they are unacceptable food sources in other cultures. ؤوٍٗ إٌبط٠ ِب ُ اٌشغٍٝ ػ،ٌخٛش ِمج١أؽؼّخ غٚ ٌخٛ وً صمبفخ ٕ٘بن أؽؼّخ ِمجٟف ٍٝ ػ.ء طبٌؾًب ٌألوً أَ الٟزؾذد ثّب ارا وبْ اٌش٠ ِٓ أْ ٘زا ال ش١ب غٕٙ ٌى،ٌُشح ِٓ اٌؼب١ أعضاء وضٟؼ ف١عذ اٌزّبعٛ ر،ً اٌّضبي١عج يٛ١ رئوً اٌخ،ًثبٌّضٚ.ذ ِٓ األشخبص٠ٌخ وغزاء ِٓ لجً اٌؼذِٛمج ، ثؼغ اٌضمبفبدًٟب) ف١ٙ رؼزجش ؽؼب ًِب شٝؽزٚ( اٌىالةٚ اٌغالؽفٚ ٜ صمبفبد أخشٌٟخ فٛش ِمج١خ غ١ب ِظبدس غزائٙٔ اٌشغُ ِٓ أٍٝػ. There are also rules concerning with whom it is appropriate to eat. For example, doctors in a health facility may eat in areas separate from patients or clients. ٍٝ ػ.ٗي اٌطؼبَ ِؼٚٓ ِٓ إٌّبعت رٕب١ّاػذ رزؼٍك ثٛؼًب ل٠ٕ٘بن أ ٟخ اٌطؼبَ ف١ إٌّشؤح اٌظؾٟي األؽجبء فٚزٕب٠ لذ،ً اٌّضبي١عج اٌؼّالءٚ إِٔٝبؽك ِٕفظٍخ ػٓ اٌّشػ. Obtaining, Storing, Using, and Discarding Food Humans acquire, store, and discard food using a variety of methods. People may grow, fish, or hunt 6 some of their food, or they may purchase most of it from supermarkets or specialty stores. ٍْٔ ْٔ ٗاسخخذأٍ ٗاىخخيصٝ اىطؼبً ٗحخزٚاىذص٘ه ػي َْ ِٕٗ ثبعزخذاٛزخٍظ٠ٚ ٗٔٛٔخض٠ٚ َ اٌطؼبٍٝؾظً اٌجشش ػ٠ ْٚ أٚظطبد٠ ٚضسع إٌبط أ٠ لذ.ت١ٌػخ ِٓ األعبٕٛػخ ِزِّٛغ ْ ِؼظّٗ ِٓ ِؾالدٚشزش٠ لذٚ أ،ُِْٙ ثؼؼًب ِٓ ؽؼبٚظطبد٠ اٌّزبعش اٌّزخظظخٚثش ِبسوذ أٛاٌغ. If there is limited access to energy sources, people may store small amounts of foods and get most of what they eat on a day-to-day basis. In homes with abundant space and energy, however, people purchase food in bulk and store it in freezers, refrigerators, and pantries. In either case there must also be proper disposal facilities to avoid environmental and health problems. خضْ إٌبط٠ فمذ، ًداٚ ِظبدس اٌطبلخ ِؾذٌٝي اٛطٌٛارا وبْ ا ٍٝٔٗ ػٍٛؤو٠ ِؼظُ ِبٍْٝ ػٍٛؾظ٠ٚ شح ِٓ األؽؼّخ١بد طغ١ّو ؽبلخٚ رزّزغ ثّغبؽخٟ إٌّبصي اٌزٟ ف،ِغ رٌهٚ.ِٟٛ٠ أعبط ٟٕٗ ف٠رخضٚ شح١بد وج١َّ إٌبط ثششاء اٌطؼبَ ثىٛم٠ ،شح١فٚ غت٠ ،ٓ١ وٍزب اٌؾبٌزٟفٚ.ِْخبصْ اٌّئٚ اٌضالعبدٚ اٌّغّذاد بد ٌزغٕت٠ْ ٕ٘بن ِشافك ِٕبعجخ ٌٍزخٍض ِٓ إٌفبٛؼًب أْ رى٠أ خ١اٌظؾٚ خ١ئ١اٌّشبوً اٌج. Exposure to Foods There are innumerable flavors and food combinations. A liking for some flavors or food combinations is easily acceptable, but others must develop or be learned. Sweetness is a universally 7 acceptable flavor, but a taste for salty, savory, spicy, tart, bitter, and hot flavors must be learned. اٌزؼشع ٌألؽؼّخ ًٙ ِٓ اٌغ.َػبد اٌطؼبِّٛغٚ بدٙ ِٓ إٌىٝؾظ٠ ٕ٘بن ػذد ال غت٠ ٌٓىٚ ،َػبد اٌطؼبّٛ ِغٚبد أٙ ثؼغ إٌىٟي اٌشغجخ فٛلج ،ًب١ٌٌّخ ػبٛخ ِمجٙ ٔىٟ٘ حٚ اٌؾال.ٍّٗ رؼٚخش أ٢ش اٌجؼغ ا٠ٛرط اٌؾبِؼخٚ اٌؾبسحٚ اٌّبٌؾخٚ بد اٌّبٌؾخٙق إٌىٚغت رؼٍُ رز٠ ٌٓىٚ اٌؾبسحٚ اٌّشحٚ. The more a person is exposed to a food—and encouraged to eat it—the greater the chances that the food will be accepted. As the exposure to a food increases, the person becomes more familiar and less fearful of the food, and acceptance may develop. Some persons only eat specific foods and flavor combinations, while others like trying different foods and flavors. وٍّب- ٌٗٚ رٕبٍٝؼٗ ػ١رُ رشغٚ - َوٍّب صاد رؼشع اٌشخض ٌٍطؼب ظجؼ٠ ،َبدح اٌزؼشع ٌٍطؼب٠ ِغ ص.َي اٌطؼبٛصادد فشص لج.ٍٗس رمجٛزط٠ لذٚ ،َفًب ِٓ اٌطؼبٛألً خٚ ب ًدا١اٌشخض أوضش اػز ؾت٠ ّٕب١ ث،ٕخ١بد ِؼٙٔىٚ ْ فمؾ أؽؼّخٍٛؤو٠ ثؼغ األشخبص بد ِخزٍفخٙٔىٚ خش رغشثخ أؽؼّخ٢اٌجؼغ ا. Influences on Food Choices There are many factors that determine what foods a person eats. In addition to personal preferences, there are cultural, social, religious, economic, environmental, and even political factors. 8 خ١بساد اٌغزائ١ اٌخٍٝشاد ػ١اٌزؤص.ب اٌشخضٌٙٚزٕب٠ ٟ رؾذد األؽؼّخ اٌزٟاًِ اٌزٛذ ِٓ اٌؼ٠ٕ٘بن اٌؼذ خ١اًِ صمبفٛ ٕ٘بن ػ،خ١الد اٌشخظ١ اٌزفؼٌٝثبإلػبفخ اٚ خ١بع١ عٝؽزٚ خ١ئ١ثٚ خ٠الزظبدٚ خ١ٕ٠دٚ خ١اعزّبػٚ. Individual Preferences. Every individual has unique likes and dislikes concerning foods. These preferences develop over time, and are influenced by personal experiences such as encouragement to eat, exposure to a food, family customs and rituals, advertising, and personal values. For example, one person may not like frankfurters, despite the fact that they are a family favorite. خ٠الد اٌفشد١اٌزفؼ. ٖس ٘زٛ رزط.زؼٍك ثبألؽؼّخ٠ ّب١ىش٘ٗ ف٠ٚ ٗؾج٠ ٗ ِب٠وً فشد ٌذ ًخ ِض١رزؤصش ثبٌزغبسة اٌشخظٚ ،لذٌٛس اٚالد ِغ ِش١اٌزفؼ طٛاٌطمٚ اٌؼبدادٚ ،َاٌزؼشع ٌٍطؼبٚ ،َي اٌطؼبٚ رٕبٍٝغ ػ١اٌزشغ لذ ال،ً اٌّضبي١ عجٍٝ ػ.خ١ُ اٌشخظ١اٌمٚ ،اإلػالٔبدٚ ،خ١ٍاٌؼبئ ِٓ بٙٔ اٌشغُ ِٓ أٍٝ ػ،سدٛؾت أؽذ األشخبص أؽؼّخ اٌفشأىف٠. اٌؼبئٍخٜاألؽؼّخ اٌّفؼٍخ ٌذ Cultural Influences. A cultural group provides guidelines regarding acceptable foods, food combinations, eating patterns, and eating behaviors. Compliance with these guidelines creates a sense of identity and 9 belonging for the individual. Within large cultural groups, subgroups exist that may practice variations of the group's eating behaviors, though they are still considered part of the larger group. خ١شاد اٌضمبف١اٌزؤص. ٌخٛخ اسشبداد ثشؤْ األؽؼّخ اٌّمج١ػخ اٌضمبفّٛفش اٌّغٛر ٖزٙ اْ االٌزضاَ ث.ًبد األو١وٍٛعٚ ًأّٔبؽ األوٚ َػبد اٌطؼبِّٛغٚ ّٓ ػ. اٌفشدٜاالٔزّبء ٌذٚ خ٠ٌٛٙخٍك اؽغبعًب ثب٠ اإلسشبداد خ لذ رّبسط١ػبد فشػّٛعذ ِغٛ ر،شح١خ اٌىج١ػبد اٌضمبفّٛاٌّغ ب الٙٔ اٌشغُ ِٓ أٍٝ ػ،ػخّٛبد األوً ٌٍّغ١وٍٛ عٟاخزالفبد ف ػخ األوجشّٛرضاي رؼزجش عض ًءا ِٓ اٌّغ. For example, a hamburger, French fries, and a soda are considered a typical American meal. Vegetarians in the United States, however, eat "veggie-burgers" made from mashed beans, pureed vegetables, or soy, and people on diets may eat a burger made from lean turkey. In the United States these are appropriate cultural substitutions, but a burger made from horsemeat would be unacceptable. داٛاٌظٚ خ١ٍاٌجطبؽظ اٌّمٚ ّجشغشٌٙؼزجش ا٠ ،ً اٌّضبي١ عجٍٝػ بد٠الٌٛ آٟ ف١١ فبْ إٌجبر،ِغ رٌهٚ.خ١رعّٛٔ خ١ى٠عجخ أِشٚ ب١ٌٛع ِٓ اٌفبطٕٛ" اٌّظْٟ "اٌجشغش إٌجبرٍٛؤو٠ اٌّزؾذح ًؤو٠ لذٚ ،ب٠ٛي اٌظٛ فٚ أ،عخٚشٌّٙ اٌخؼبس اٚ أ،عخٚشٌّٙا ه٠ ًػب ِٓ ٌؾُ اٌذًٕٛب ثشغشًا ِظ١ْ ٔظب ًِب غزائٛزجؼ٠ ٓ٠األشخبص اٌز ًبد اٌّزؾذح رؼزجش ٘زٖ اٌجذائ٠الٌٛ اٟ ف.ْٛ٘ ِٓ اٌذٌٟ اٌخبِٟٚاٌش 11 ش١ْ غٛى١ً ع١ع ِٓ ٌؾُ اٌخٕٛ ٌىٓ اٌجشعش اٌّظ،خ ِٕبعجخ١اٌضمبف يِٛمج. Social Influences. Members of a social group depend on each other, share a common culture, and influence each other's behaviors and values. A person's membership in particular peer, work, or community groups impacts food behaviors. For example, a young person at a basketball game may eat certain foods when accompanied by friends and other foods when accompanied by his or her teacher. خ١شاد االعزّبػ١اٌزؤص. ْٛزشبسو٠ٚ ،ُ اٌجؼغٙ ثؼؼٍٝخ ػ١ػخ اعزّبػّٛؼزّذ أفشاد ِغ٠.ُ اٌجؼغُٙ ثؼؼ١لٚ بد١وٍٛ عٍْٝ ػٚئصش٠ٚ ، صمبفخ ِشزشوخٟف ٚ اٌؼًّ إٔٚخ ِٓ األلشاْ أ١ػخ ِؼّٛ ِغٟخ اٌشخض ف٠ٛرئصش ػؼ ؤوً اٌشبة٠ لذ،ً اٌّضبي١ عجٍٝ ػ.خ١بد اٌغزائ١وٍٛ اٌغٍٝاٌّغزّغ ػ ْ ثشفمخ األطذلبءٛى٠ ٕخ ػٕذِب١ ِجبساح وشح اٌغٍخ أؽؼّخ ِؼٟف.ٍّْٗ ثشفمخ ِؼٛى٠ ػٕذِبٜأؽؼّخ أخشٚ. Religious Influences. Religious proscriptions range from a few to many, from relaxed to highly restrictive. This will affect a follower's food choices and behaviors. For example, in some religions specific foods are prohibited, such as pork among Jewish 11 and Muslim adherents. Within Christianity, the Seventh-day Adventists discourage "stimulating" beverages such as alcohol, which is not forbidden among Catholics. خ١ٕ٠شاد اٌذ١اٌزؤص. ٌٝؼ ا٠ِٓ اٌّشٚ ،ش١اٌىضٚ ً١ٍٓ اٌم١خ ث١ٕ٠ساد اٌذٛػ اٌّؾظٚرزشاٚ.ئصش هذا على األختيارات والسلوكيات الغذائية١ ع.خ٠ذ ٌٍغب١١اٌزم مثل، ُتحظر أطعمة معينة، في بعض الديانات،على سبيل المثال ال يشجع، في المسيحية.لحم الخنزير بين أتباع اليهود والمسلمين وهو أمر غير،السبتيون المشروبات "المنشطة" مثل الكحول محظور بين الكاثوليك. Economic Influences. Money, values, and consumer skills all affect what a person purchases. The price of a food, however, is not an indicator of its nutritional value. Cost is a complex combination of a food's availability, status, and demand. خ٠شاد االلزظبد١اٌزؤص..ٗ اٌشخض٠شزش٠ ِبٍٝب رئصش ػٍٍٙه وٙبساد اٌّغزِٙٚ ُ١اٌمٚ اٌّبي اٌزىٍفخ.خ١ّزٗ اٌغزائ١ لٍٝظ ِئششا ػ١ٌ َ فبْ عؼش اٌطؼب،ِغ رٌهٚ ٗ١ٍاٌطٍت ػٚ ٗؽبٌزٚ فش اٌغزاءٛظ ِؼمذ ِٓ ر٠ػجبسح ػٓ ِض. Environmental Influences. The influence of the environment on food habits derives from a composite of ecological and social factors. Foods that are commonly and easily grown within a specific region frequently become a part of the local cuisine. However, modern technology, 12 agricultural practices, and transportation methods have increased the year-round availability of many foods, and many foods that were previously available only at certain seasons or in specific areas are now available almost anywhere, at any time. خ١ئ١شاد اٌج١اٌزؤص. ًِاٛػخ ِٓ اٌؼّٕٛجغ ِٓ ِغ٠ خ١ اٌؼبداد اٌغزائٍٝئخ ػ١ش اٌج١اْ رؤص ًب ثشىٙزُ صساػز٠ ٟ غبٌجًب ِب رظجؼ األؽؼّخ اٌز.خ١االعزّبػٚ خ١ئ١اٌج ،ِغ رٌهٚ.ٍٟٕخ عض ًءا ِٓ اٌّطجخ اٌّؾ١ً داخً ِٕطمخ ِؼٙعٚ شبئغ ٌٝؽشق إٌمً اٚ خ١اٌّّبسعبد اٌضساػٚ ضخ٠ب اٌؾذ١عٌٕٛٛفمذ أدد اٌزى ِٓ ذ٠اٌؼذٚ ،َ ِذاس اٌؼبٍٝذ ِٓ األؽؼّخ ػ٠افش اٌؼذٛبدح ر٠ص ِٕبؽكٟ فٕٚخ أ١اعُ ِؼِٛ ٟ وبٔذ ِزبؽخ عبثمًب فمؾ فٟاألؽؼّخ اٌز لذٚ ٞ أٟفٚ جًب٠ ِىبْ رمشٞ أْٟ ِزبؽخ ف٢ِؾذدح أطجؾذ ا. Political Influences. Political factors also influence food availability and trends. Food laws and trade agreements affect what is available within and across countries, and also affect food prices. Food labeling laws determine what consumers know about the food they purchase. خ١بع١شاد اٌغ١اٌزؤص. رئصش.ٗارغب٘برٚ افش اٌغزاءٛ رٍٝؼًب ػ٠خ أ١بع١اًِ اٌغٛرئصش اٌؼ ْ ِزبػ داخً اٌجٍذاٛ٘ ِبٍٝخ ػ٠بد اٌزغبس١االرفبلٚ خ٠ٓ األغز١ٔاٛل ٓ١ٔاٛ رؾذد ل.خ١اد اٌغزائٌّٛ أعؼبس اٍٝؼًب ػ٠ وّب رئصش أ،بٕٙ١ّب ث١فٚ 13 ْٞ ػٓ اٌطؼبَ اٌزٍٛىٙؼشفٗ اٌّغز٠ خ ِب١ػغ اٌؼالِبد اٌغزائٚ ٗٔٚشزش٠. Eating habits are thus the result of both external factors, such as politics, and internal factors, such as values. These habits are formed, and may change, over a person's lifetime. ،بعخ١ ِضً اٌغ،خ١اًِ خبسعٛغخ ٌؼ١ ٔزٟ٘ ً فبْ ػبداد األوٌٟثبٌزبٚ ٍٝ ػ،ش١لذ رزغٚ ،رزشىً ٘زٖ اٌؼبدادٚ.ُ١ ِضً اٌم،خ١ٍاًِ داخٛػٚ بح اٌشخض١ ؽِٜذ. Why good food habits are important? It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. ّخ؟ِٙ ذح١خ اٌغ١ٌّبرا رؼزجش اٌؼبداد اٌغزائ ً ِض،خ٠ش اٌغبس١ذ ِٓ األِشاع اٌّضِٕخ غ٠ه ِٓ اٌؼذ١ّؾ٠ ٛٙف ِٓ ػخٕٛػخ ِزّٛي ِغٚ اْ رٕب.ْاٌغشؽبٚ ٞاٌغىشٚ أِشاع اٌمٍت ْٛ٘اٌذٚ بد٠اٌغىشٚ بد ألً ِٓ اٌٍّؼ١ّالن وٙاعزٚ األؽؼّخ.ٟ طؾٟ ٌٕظبَ غزائٞسٚ أِش ػش،ًب١إٌّزغخ طٕبػٚ اٌّشجؼخ -------------------------------------------------------------------- - 14 2- Improving Your Eating Habits تِٞ ػبداحل اىغذائٞ حذس-2 When it comes to eating, many of us have developed habits. Some are good (“I always eat fruit as a dessert”), and some are not so good (“I always have a sugary drink after work as a reward”). Even if you’ve had the same eating pattern for years, it’s not too late to make improvements..ش ِٕب ػبداد١س اٌىضٛ فمذ ؽ،َي اٌطؼبٚزؼٍك األِش ثزٕب٠ ػٕذِب خش٢اٌجؼغ اٚ ،)"ٍٜٛخ وؾٙي اٌفبوٚذ ("أٔب دائ ًّب أرٕب١ب عٙثؼؼ.)"ًب ثؼذ اٌؼًّ وّىبفؤح٠ثًب عىشٚي ِششٚ ًذا ("أٔب دائ ًّب أرٕب١ظ ع١ٌ اْ ثؼذٚفذ األ٠ ٌُ ،ادٕٛه ٔفظ ّٔؾ األوً ٌغ٠ وبْ ٌذٌٛ ٝؽز ٕبد١إلعشاء رؾغ. Making sudden, radical changes, such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea and won’t be successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you reflect, replace, and reinforce. ٜٛء عٟ شٞي أٚ ِضً ػذَ رٕب،خ ِفبعئخ٠شاد عزس١١اْ اعشاء رغ ٜ اٌّذٍٝصْ ػٌٛ فمذاْ اٌٝ اٞئد٠ ّْىٓ أ٠ ،فٛؽغبء اٌٍّف خ١غذ طؾ١ٌ خ٠شاد اٌغزس١١ فبْ ِضً ٘زٖ اٌزغ،ِغ رٌهٚ.ش١اٌمظ ٓ١زطٍت رؾغ٠.ً٠ٛ اٌطٜ اٌّذٍْٝ ٔبعؾخ ػٌٛٓ رىٚ ذح١ال فىشح عٚ 15 ٌٗرغزجذٚ ٗ١ط رفىش فٚظ ِذسٙٔ خ ثشىً دائُ ارجبع١ػبداره اٌغزائ ٖرؼضصٚ. REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating. REPLACE your unhealthy eating habits with healthier ones. REINFORCE your new, healthier eating habits. ئتٞ س٘اء مبّج س،ت اىَذذدةٞغ ػبداحل اىغذائَٞ جٜفنز ف ٜز اىصذٞ ٗاىَذفزاث اىشبئؼت ىألمو غ.ذةٞأٗ ج. تٞ صذٙت بأخزٞز اىصذٞت غٞاسخبذه ػبداحل اىغذائ. ذةٝت اىجذٞت اىصذٞز ػبداحل اىغذائٝحؼز. Create a list of your eating and drinking habits. Keep a food and beverage diary for a few days. Write down everything you eat and drink, including sugary drinks and alcohol. Write down the time of day you ate or drank the item. This will help you uncover your habits. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. Use this diary [PDF-105KB] to help. It’s good to note how you were feeling when you decided to eat, especially if you were eating 16 when not hungry. Were you tired? Stressed ?out أشبء لبئّخ ثؼبداد األوً ٚاٌششة اٌخبطخ ثه.اؽزفع ثّزوشاد األؽؼّخ ٚاٌّششٚثبد ٌجؼؼخ أ٠بَ.لُ ثزذ ٓ٠ٚوً ِب رؤوٍٗ ٚرششثٗ، ثّب ف ٟرٌه اٌّششٚثبد اٌغىش٠خ ٚاٌىؾٛي.اوزت اٌٛلذ ِٓ اٌَٛ١ اٌز ٞرٕبٌٚذ ف ٗ١اٌطؼبَ أ ٚاٌششاة.ع١غبػذن ٘زا ػٍ ٝاٌىشف ػٓ ػبداره.ػٍ ٝعج ً١اٌّضبي ،لذ رىزشف أٔه رجؾش دائ ًّب ػٓ ٚعجخ خف١فخ ؽٍٛح ٌزغبػذن ػٍ ٝاٌزغٍت ػٍ ٝأخفبع اٌطبلخ ف ٟفزشح ِب ٌٍّغبػذح [PDF-105KB] ِٓ.ثؼذ اٌظٙش.اعزخذَ ٘زٖ اٌّزوشح اٌغ١ذ أْ رالؽع ِب وٕذ رشؼش ثٗ ػٕذِب لشسد أْ رؤوً ،خبطخ ارا وٕذ رؤوً ػٕذِب ال رى ْٛعبئؼًب ً٘.وٕذ ِزؼت؟ ٠ؼغؾ خبسعب؟ Highlight the habits on your list that may be leading you to overeat. Common eating habits that can lead to weight gain are: o Eating too fast o Always cleaning your plate o Eating when not hungry o Eating while standing up (may lead to )eating mindlessly or too quickly o Always eating dessert )o Skipping meals (or maybe just breakfast عٍؾ اٌؼٛء ػٍ ٝاٌؼبداد اٌّذسعخ ف ٟلبئّزه ٚاٌز ٟلذ رمٛدن اٌ ٝ اإلفشاؽ ف ٟرٕبٚي اٌطؼبَ.اٌؼبداد اٌغزائ١خ اٌشبئؼخ اٌزّ٠ ٟىٓ أْ :رئد ٞاٌ ٝص٠بدح اٌٛصْ ٟ٘ األوً ثغشػخ وج١شح o لُ ثزٕظ١ف ؽجمه دائ ًّب o 17 o ْ عبئؼبٛى٠ األوً ػٕذِب ال o ٟػٚ ْٚي اٌطؼبَ دٚ رٕبٌٝ اٞئد٠ ف (لذٛلٌٛي اٌطؼبَ أصٕبء اٚرٕب شح١ ثغشػخ وجٚ)أ o دائ ًّبٍٜٛي اٌؾٚرٕب o عجخ اإلفطبس فمؾٚ سثّبٚعجبد اٌطؼبَ (أٚ ٟ)رخط Look at the unhealthy eating habits you’ve highlighted. Be sure you’ve identified all the triggers that cause you to engage in those habits. Identify a few you’d like to work on improving first. Don’t forget to pat yourself on the back for the things you’re doing right. Maybe you usually eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits! Recognizing your successes will help encourage you to make more changes. رؤوذ ِٓ أٔه.بٙ أثشصرٟخ اٌز١ش اٌظؾ١ ػبداد األوً غٌٝأظش ا. رٍه اٌؼبدادٟ االٔخشاؽ فٌٝ رذفؼه اٟغ اٌّؾفضاد اٌز١ّؽذدد ع ْ ال رٕظ أ.ًالٕٚٗ أ١ رؾغٍٝ اٌؼًّ ػٟ رشغت فًٞ اٌز١ٍؽذد اٌم يٚ سثّب رزٕب.ؼ١ب ثشىً طؾٍٙ رفؼٟبء اٌز١شن ٌألشٙ ظٍٝرشثذ ػ.ُ اٌذعٌٟ خبًٚ اٌذعُ أ١ٍت ل١ٍ رششة اٌؾٚ أ،خ١ٍخ ػبدح ٌٍزؾٙاٌفبو ؼه١ رشغٍٝ ٔغبؽبره ػٍٝغبػذن اٌزؼشف ػ١ذح! ع١٘زٖ ػبداد ع شاد١١ذ ِٓ اٌزغ٠ اعشاء اٌّضٍٝػ. Create a list of “cues” by reviewing your food diary to become more aware of when and where you’re “triggered” to eat for reasons other than hunger. Note how you are typically 18 feeling at those times. Often an environmental “cue”, or a particular emotional state, is what encourages eating for non-hunger reasons. Common triggers for eating when not hungry are: َأٔشئ لبئّخ "ثبإلشبساد" ِٓ خالي ِشاعؼخ ِزوشاد اٌطؼب ٗ١ "رؾفضن" فٞاٌّىبْ اٌزٚ لذًٌٛب ثب١ػٚ اٌخبطخ ثه ٌزظجؼ أوضش ٗ الؽع ِب رشؼش ث.عٛش اٌغ١ غٜي اٌطؼبَ ألعجبة أخشٚ رٕبٍٝػ ٚ أ،خ١ئ١بْ "اإلشبسح" اٌج١ش ِٓ األؽ١ وضٟ ف.لبدٚ رٍه األٟػبدحً ف ش١ي اٌطؼبَ ألعجبة غٚ رٕبٍٝشغغ ػ٠ ِبٟ٘ ،ٕخ١خ ِؼ١ؽبٌخ ػبؽف ٟ٘ ْ عبئؼًبٛي اٌطؼبَ ػٕذِب ال رىٚ اٌّؾفضاد اٌشبئؼخ ٌزٕب.عٛاٌغ: o Opening up the cabinet and seeing your favorite snack food. o Sitting at home watching television. o Before or after a stressful meeting or situation at work. o Coming home after work and having no idea what’s for dinner. o Having someone offer you a dish they made “just for you!” o Walking past a candy dish on the counter. o Sitting in the break room beside the vending machine. o Seeing a plate of doughnuts at the morning staff meeting. o Swinging through your favorite drive- through every morning. o Feeling bored or tired and thinking food might offer a pick-me-up. 19 o o ه٠فخ اٌّفؼٍخ ٌذ١عجبد اٌخفٌٛخ ا٠سإٚ فزؼ اٌخضأخ. o o ِشب٘ذح اٌزٍفبصٚ إٌّضيٟط فٍٛاٌغ. o o ًّ اٌؼٟلف ِش٘ك فِٛ ٚ ثؼذ اعزّبع أٚلجً أ. o o ٛ٘ ػذَ ِؼشفخ ِبٚ ًّ إٌّضي ثؼذ اٌؼٌٝدح اٛاٌؼ اٌؼشبء. o o مذَ ٌه شخض ِب ؽجمًب أػذٖ "ِٓ أعٍه فمؾ٠ ْ"!أ o o إٌّؼذحٍٝ ػٍٜٛاس ؽجك ؽٛ ثغٟاٌّش. o o غ١ غشفخ االعزشاؽخ ثغبٔت آٌخ اٌجٟط فٍٛاٌغ. o o ٟٓ اٌظجبؽ١ظفٌّٛ اعزّبع اٟخ ؽجك ِٓ اٌىؼه ف٠سإ. o o بدره اٌّفؼٍخ وً طجبػ١اٌزؤسعؼ ػجش ل. o o أْ اٌطؼبَ لذٟش ف١اٌزفىٚ اٌزؼتٚس ثبًٌٍّ أٛاٌشؼ ٕشطه٠. Circle the “cues” on your list that you face on a daily or weekly basis. While the Thanksgiving holiday may be a trigger to overeat, for now focus on cues you face more often. Eventually you want a plan for as many eating cues as you can. Ask yourself these questions for each “cue” you’ve circled: o Is there anything I can do to avoid the cue or situation? This option works best for cues that don’t involve others. For example, could you choose a different route to work to avoid stopping at a fast food restaurant on the way? Is there 21 another place in the break room where you can sit so you’re not next to the vending machine? o For things I can’t avoid, can I do something differently that would be healthier? Obviously, you can’t avoid all situations that trigger your unhealthy eating habits, like staff meetings at work. In these situations, evaluate your options. Could you suggest or bring healthier snacks or beverages? Could you offer to take notes to distract your attention? Could you sit farther away from the food so it won’t be as easy to grab something? Could you plan ahead and eat a healthy snack before the meeting? ٜ قبئَخل ٗاىخٜضغ دائزة د٘ه "اإلشبراث" اىَ٘ج٘دة ف ُ٘ذ اىشنز قذ حنِٞ أُ ػطيت ػٞ دٜ ف.ًبًٞب أٗ أسب٘ػٍٞ٘ٝ ح٘اجٖٖب ٜ اإلشبراث اىخُٚ ػيٟ رمز ا،ً حْبٗه اىطؼبٜسببًب ىإلفزاط ف ٍِ ِذ خطت ألمبز ػذد ٍَنٝ حز،ت اىَطبفٝ ّٖبٜ ف. ًزاٞح٘اجٖٖب مث إشبراث األمو. اسأه ّفسل ٕذٓ األسئيت ىنو "إشبرة" قَج ب٘ضغ دائزة د٘ىٖب: o فؼئ ىخجْب اإلشبرة أٗ اىَ٘قف؟َْْٜنٝ ءٜ شٕٛو ْٕبك أ َِ ال حخضٜبر بشنو أفضو ٍغ اإلشبراث اىخٞؼَو ٕذا اىخٝ ق ٍخخيف ىيؼَوٝبر طزَٞنْل اخخٝ ٕو،و اىَثبهٞ سبٚ ػي.ِٝخزٟا 21 ق؟ ٕو ْٕبكٝ اىطزٜؼت فٝ ٍطؼٌ ىي٘جببث اىسزٜىخجْب اىخ٘قف ف ُ٘ث ال حنٞٔ بذَٞنْل اىجي٘س فٝ غزفت االسخزادتٍٜنبُ آخز ف غ؟ٞبج٘ار آىت اىب o أُ أفؼوَْْٜنٝ ٕو،غ حجْبٖبٞ ال أسخطٜبء اىخٞببىْسبت ىألش َنْل حجْبٝ نُ٘ أمثز صذت؟ ٍِ اى٘اضخ أّٔ الٝ ئًب ٍخخيفًبٞش ٍثو،تٞز اىصذٞت غٞ ػبداحل اىغذائٚ إىٛ حؤدٜغ اىَ٘اقف اىخَٞج ٌٞٞ قٌ بخق، ٕذٓ اىَ٘اقفٜ ف. اىؼَوِٜ فٞاجخَبػبث اىَ٘ظف فت أٗ ٍشزٗببثَٞنْل اقخزاح أٗ إدضبر ٗجببث خفٝ ٕو.براحلٞخ ِ اىَالدظبث ىصزف اّخببٕل؟ ٕوَٝٗنْل ػزض حذٝ ت؟ ٕوٞصذ نُ٘ ٍِ اىسٖو حْبٗهٝ الٚ ًذا ػِ اىطؼبً دخَٞنْل اىجي٘س بؼٝ تٞفت صذٞظ ىيَسخقبو ٗحْبٗه ٗجبت خفَٞنْل اىخخطٝ ء ٍب؟ ٕوٜش قبو االجخَبع؟ Replace: Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Another strategy is to put your fork down between bites. Also, minimize distractions, such as watching the news while you eat. Such distractions keep you from paying attention to how quickly and how much you’re eating. 22 غزجذي٠: ٍٝ ػ.خ١طؾٚ ذح٠خ ثؼبداد عذ١ش اٌظؾ١اعزجذاي اٌؼبداد غ لذ رذسن أٔه،خ١ ػبداره اٌغزائٟش ف١ ػٕذ اٌزفى،ً اٌّضبي١عج اٌزضَ ثّشبسوخ، ٌزا.شح ػٕذِب رؤوً ثّفشدن١رؤوً ثغشػخ وج ح أؽذٛ لُ ثذػٚ أ،ً ٌه١ِع ِغ صٛعجخ اٌغذاء وً أعجٚ ٕ٘بن.عٛ األعجٟاؽذح فٚ ٍخ١ٌ ي اٌؼشبءٚشاْ ٌزٕب١اٌغ.ّبد١ٓ اٌٍم١وخ عبٔجًب ثٛػغ اٌشٚ ٟ رزّضً فٜخ أخش١غ١اعزشار ِضً ِشب٘ذح األخجبس أصٕبء،ذ١اًِ اٌزشزٛ لًٍ ِٓ ػ،ؼًب٠أ ٜ ِذٌٝ رّٕؼه ِضً ٘زٖ االٔؾشافبد ِٓ االٔزجبٖ ا.َي اٌطؼبٚرٕب ٗز١ّوٚ َي اٌطؼبٚعشػخ رٕب. Eat more slowly. If you eat too quickly, you may “clean your plate” instead of paying attention to whether your hunger is satisfied. فمذ،شح١ٌذ اٌطؼبَ ثغشػخ وجٚ ارا رٕب.ي اٌطؼبَ ثجؾء أوضشٚرٕب ػه لذ شجغٛف ؽجمه" ثذالً ِٓ اال٘زّبَ ثّب ارا وبْ ع١َ "ثزٕظٛرم أَ ال. Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better. 23 يٚ ثذالً ِٓ رٕبٟم١ع اٌؾمٛي اٌطؼبَ فمؾ ػٕذِب رشؼش ثبٌغٚرٕب ارا.عٛش اٌغ١ رشؼش ثّشبػش غٚ لٍمب ً أْٚ ِزؼجب ً أٛاٌطؼبَ ػٕذِب رى ًٌٍّ ِضً ا،عٛعذد ٔفغه رؤوً ػٕذِب رشؼش ثّشبػش ثغبٔت اٌغٚ.بَ ثٗ ثذالً ِٓ رٌه١ش األوً ٌٍم١ ٔشبؽ غٍٝس ػٛي اٌؼضٚ فؾب، اٌمٍكٚأ ك٠خ ِغ طذ١ اعشاء ِىبٌّخ ٘برفٚغ أ٠ اٌغشٟلذ رغذ أْ اٌّش ٓس ثبٌزؾغٛ اٌشؼٍٝغبػذن ػ٠. Plan meals ahead of time to ensure that you eat a healthy well-balanced meal. خ١عجخ طؾٚ يٚعجبد اٌطؼبَ ِغجمًب ٌٍزؤوذ ِٓ أٔه رزٕبٚ خطؾ اصٔخِٛزٚ. Reinforce: Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It doesn’t happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake “blows” a whole day’s worth of healthy habits. You can do it! It just takes one day at a time! رؼضص: اٌؼبداد.ساً ِغ ٔفغهٛوٓ طجٚ ذح٠خ اٌغذ١ػضص ػبداره اٌظؾ ػٕذِب رغذ.ػؾب٘بٚ خ١ٓ ػش١ؾذس ث٠ ال.سٛلزًب ٌززطٚ رغزغشق ٓلذ ِّىٚ أعشعٟلف فٛ ر،خ١ش طؾ١ ػبدح غٟٔفغه ِٕخشؽًب ف 24 ٚاعؤي ٔفغهٌّ :برا أفؼً ٘زا؟ ِز ٝثذأد ثفؼً ٘زا؟ ِب ٟ٘ اٌزغ١١شاد اٌز ٟأؽزبط اٌ ٝاعشائٙب؟ اؽشص ػٍ ٝػذَ رٛث١خ ٔفغه أ ٚاٌزفى١ش ف ٟأْ خطؤ ً ٚاؽ ًذا "٠ذِش" اٌؼبداد اٌظؾ١خ ٌ َٛ١وبًِ. !ّ٠ىٕه أْ رفؼً رٌه! ٠غزغشق األِش ًِ ٛ٠ب ٚاؽ ًذا فمؾ ف ٟوً ِشح اّخٖج اىَذبضزة 25
