‫ﻣﻮﻗﻊ ﺧﺒﺮﻧﻲ ‪ 12 :‬ﻧﺼﯿﺤﺔ ﻏﺬاﺋﯿﺔ ﻟﻠﻨﺒﺎﺗﯿﯿﻦ‬

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‫ﺧ ﺒ ﺮ ﻧ ﻲ – ﻛ ﺘ ﺒ ﺖ ‪ :‬ﻟ ﻮ ر ا ﻓ ﺮ ح و ﻫﺎ ب‬

‫اﻟﻨﺒﺎﺗﯿﻮن ‪ Vegetarian‬ﻫﻢ اﻷﺷﺨﺎص اﻟﺬﯾﻦ ﻻ ﯾﺘﻨﺎوﻟﻮن اﻟﻠﺤﻮم ‪ ،‬اﻟﺪﺟﺎج واﻷﺳﻤﺎك ﻓﻲ ﻧﻈﺎﻣﻬﻢ اﻟﻐﺬاﺋﻲ وﯾﺄﻛﻠﻮن ﻓﻘﻂ ﻋﺎﻣًﺎ ﻧﺒﺎﺗﯿًﺎ ‪.‬‬

‫ﯾ ﻌ ﺘ ﻤ ﺪ ا ﻷ ﺷ ﺨﺎ ص ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﻮ ن ﻋ ﻠ ﻰ ا ﻟ ﺤ ﺒ ﻮ ب و ا ﻟ ﺒ ﻘ ﻮ ﻟ ﯿﺎ ت و ا ﻟ ﻤ ﻜ ﺴ ﺮ ا ت و ا ﻟ ﻔ ﻮ ا ﻛ ﻪ و ا ﻟ ﺨ ﻀﺎ ر و ﻛ ﻞ ﻣﺎ ﻫ ﻮ ﻟ ﯿ ﺲ ﺑ ﺤ ﯿ ﻮ ا ﻧ ﻲ ﻛﺄ ﺳﺎ س ﻟ ﻐ ﺬ ا ﺋ ﻬ ﻢ ا ﻟ ﯿ ﻮ ﻣ ﻲ و ﺗ ﻌ ﺘ ﺒ ﺮ ا ﻟ ﻜ ﺮ ﺑ ﻮ ﻫ ﯿ ﺪ ر ا ت‬
‫ا ﻟ ﻤ ﻜ ﻮ ن ا ﻟ ﺮ ﺋ ﯿ ﺴ ﻲ ﻟ ﺠ ﻤ ﯿ ﻊ ا ﻟ ﻤ ﻨ ﺘ ﺠﺎ ت ا ﻟ ﻐ ﺬ ا ﺋ ﯿ ﺔ ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﺔ و ﻗ ﺪ ﯾ ﺨ ﺘ ﻠ ﻒ ا ﻟ ﺒ ﻌ ﺾ ﻣ ﻨ ﻬ ﻢ و ذ ﻟ ﻚ ﺑﺈ ﺿﺎ ﻓ ﺔ ا ﻟ ﺤ ﻠ ﯿ ﺐ و ﻣ ﻨ ﺘ ﺠﺎ ﺗ ﻪ و ا ﻟ ﺒ ﯿ ﺾ و ﺗ ﻌ ﺰ ى أ ﺳ ﺒﺎ ب ﻋ ﺰ و ف ا ﻷ ﺷ ﺨﺎ ص ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﻮ ن ﻋ ﻦ‬
‫ﺗ ﻨﺎ و ل ا ﻟ ﻠ ﺤ ﻮ م و ﻛ ﻞ ﻣﺎ ﻫ ﻮ ﻣ ﻦ أ ﺻ ﻞ ﺣ ﯿ ﻮ ا ﻧ ﻲ إ ﻟ ﻰ ﻋ ﺪ ة ﻗ ﻨﺎ ﻋﺎ ت أ ﻫ ﻤ ﻬﺎ ‪ - :‬ا ﻻ ﻋ ﺘ ﺒﺎ ر ا ت ا ﻹ ﻧ ﺴﺎ ﻧ ﯿ ﺔ و ﺷ ﻌ ﻮ ر ﻫ ﻢ ﺑﺎ ﻟ ﺬ ﻧ ﺐ ﻣ ﻦ أ ﻛ ﻞ ﻟ ﺤ ﻢ ا ﻟ ﺤ ﯿ ﻮ ا ن ا و ﺣ ﺘ ﻰ ﻗ ﺘ ﻠ ﻪ أ و ﻷ ﺳ ﺒﺎ ب د ﯾ ﻨ ﯿ ﺔ‬
‫ﺗ ﻤ ﻨ ﻌ ﻬ ﻢ ﻣ ﻦ ا ﺳ ﺘ ﻬ ﻼ ك ا ﻟ ﻠ ﺤ ﻢ ا ﻟ ﺤ ﯿ ﻮ ا ﻧ ﻲ أ و ﻷ ﺳ ﺒﺎ ب ﺳ ﯿﺎ ﺳ ﯿ ﺔ و ا ﻗ ﺘ ﺼﺎ د ﯾ ﺔ و ﻋ ﺪ م ﻣ ﻘ ﺪ ر ﺗ ﻬ ﻢ ﻋ ﻠ ﻰ ﺷ ﺮ ا ء ا ﻟ ﻠ ﺤ ﻮ م ﻟ ﻐ ﺮ ض ا ﻻ ﺳ ﺘ ﻬ ﻼ ك و ا ﻟ ﺴ ﺒ ﺐ ا ﻷ ﻫ ﻢ ﻋ ﻠ ﻰ ﺣ ﺴ ﺐ ا ﻋ ﺘ ﻘﺎ د ا ﻟ ﻌ ﺪ ﯾ ﺪ ﻣ ﻦ‬
‫ا ﻷ ﺷ ﺨﺎ ص ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﯿ ﻦ ﻫ ﻮ ا ﻟ ﺨ ﻮ ف ﻣ ﻦ ا ﻹ ﺻﺎ ﺑ ﺔ ﺑﺎ ﻷ ﻣ ﺮ ا ض ا ﻟ ﻤ ﻨ ﺘ ﺸ ﺮ ة ﻛ ﺠ ﻨ ﻮ ن ا ﻟ ﺒ ﻘ ﺮ و ا ﻧ ﻔ ﻠ ﻮ ﻧ ﺰ ا ا ﻟ ﻄ ﯿ ﻮ ر و ﻏ ﯿ ﺮ ه ‪.‬‬

‫ﺗﺎﻟﯿًﺎ ﻧﺼﺎﺋﺢ ﻏﺬاﺋﯿﺔ ﻟﻸﺷﺨﺎص اﻟﻨﺒﺎﺗﯿﯿﻦ ‪-:‬‬

‫‪ -‬ﺑ ﺴ ﺒ ﺐ ا ﻋ ﺘ ﻤﺎ د ا ﻷ ﺷ ﺨﺎ ص ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﯿ ﻦ ﻋ ﻠ ﻰ ا ﻟ ﺨ ﻀﺎ ر و ا ﻟ ﻔ ﻮ ا ﻛ ﻪ ﻓﺈ ن أ ﻫ ﻢ ﻣﺎ ﯾ ﻤ ﯿ ﺰ و ﺟ ﺒﺎ ﺗ ﻬ ﻢ ﻫ ﻮ ا ر ﺗ ﻔﺎ ع ﻧ ﺴ ﺒ ﺔ ا ﻷ ﻟ ﯿﺎ ف ا ﻟ ﻐ ﺬ ا ﺋ ﯿ ﺔ و ﻫ ﺬ ا ﻣﺎ ﯾ ﺆ د ي إ ﻟ ﻰ ا ﻟ ﺸ ﻌ ﻮ ر ﺑﺎ ﻟ ﺸ ﺒ ﻊ و ﻣ ﻜﺎ ﻓ ﺤ ﺔ‬
‫ا ﻹ ﻣ ﺴﺎ ك و ا ﻧ ﺨ ﻔﺎ ض ﻧ ﺴ ﺒ ﺔ ا ﻟ ﺴ ﻌ ﺮ ا ت ا ﻟ ﺤ ﺮ ا ر ﯾ ﺔ و ذ ﻟ ﻚ ﻻ ﻧ ﺨ ﻔﺎ ض ﻧ ﺴ ﺒ ﺔ ا ﻟ ﺪ ﻫ ﻮ ن ا ﻟ ﻤ ﺘ ﻨﺎ و ﻟ ﻪ ‪.‬‬

‫‪ -‬ا ﻷ ﺷ ﺨﺎ ص ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﯿ ﻦ أ ﻗ ﻞ ﻋ ﺮ ﺿ ﺔ ﻟ ﻺ ﺻﺎ ﺑ ﺔ ﺑﺄ ﻣ ﺮ ا ض ا ﻟ ﻌ ﺼ ﺮ ا ﻟ ﻤ ﺰ ﻣ ﻨ ﺔ ﻣ ﻘﺎ ر ﻧ ﺔ ﺑﺎ ﻷ ﺷ ﺨﺎ ص ا ﻟ ﻐ ﯿ ﺮ ﻧ ﺒﺎ ﺗ ﯿ ﯿ ﻦ و ﻣ ﻦ ﺗ ﻠ ﻚ ا ﻷ ﻣ ﺮ ا ض ا ﻟ ﺒ ﺪ ا ﻧ ﺔ – ا ﻟ ﺴ ﻜ ﺮ ي – أ ﻣ ﺮ ا ض ﺿ ﻐ ﻂ‬
‫ا ﻟ ﺪ م و ﺗ ﺼ ﻠ ﺐ ا ﻟ ﺸ ﺮ ا ﯾ ﯿ ﻦ – ﺣ ﺼ ﻰ ا ﻟ ﻤ ﺮ ا ر ة و ا ﻷ ﻣ ﺮ ا ض ا ﻟ ﻤ ﺘ ﻌ ﻠ ﻘ ﺔ ﺑﺎ ﻟ ﺠ ﻬﺎ ز ا ﻟ ﻬ ﻀ ﻤ ﻲ و ا ﻟ ﺘ ﻨ ﻔ ﺴ ﻲ و ﻣ ﺮ ض ا ﻟ ﺴ ﺮ ﻃﺎ ن ‪.‬‬

‫‪ -‬اﻷﺷﺨﺎص اﻟﻨﺒﺎﺗﯿﯿﻦ ﯾﺠﺐ ﻋﻠﯿﻬﻢ ﻣﺮاﻋﺎة اﻟﻤﻐﺬﯾﺎت واﻟﻌﻨﺎﺻﺮ اﻟﻐﺬاﺋﯿﺔ اﻟﺘﻲ ﯾﻔﺘﻘﺮ إﻟﯿﻬﺎ اﻟﻨﺒﺎﺗﯿﯿﻦ ﻣﺜﻞ ﻓﯿﺘﺎﻣﯿﻦ ‪ D‬و‪ B12‬ﺑﺎﻹﺿﺎﻓﺔ إﻟﻰ ﻋﻨﺼﺮ اﻟﺤﺪﯾﺪ واﻟﻜﺎﻟﺴﯿﻮم‬
‫و ا ﻟ ﺰ ﻧ ﻚ و ﯾ ﻤ ﻜ ﻦ ا ﻟ ﺘ ﻐ ﻠ ﺐ ﻋ ﻠ ﻰ ﻫ ﺬ ا ا ﻟ ﻨ ﻘ ﺺ ﺑﺎ ﺳ ﺘ ﻌ ﻤﺎ ل ا ﻟ ﻤ ﻜ ﻤ ﻼ ت ا ﻟ ﻐ ﺬ ا ﺋ ﯿ ﺔ و ﻋ ﻤ ﻞ ا ﻟ ﺘ ﺤﺎ ﻟ ﯿ ﻞ ا ﻟ ﻄ ﺒ ﯿ ﺔ ا ﻟ ﻼ ز ﻣ ﺔ ﺑﺎ ﺳ ﺘ ﻤ ﺮ ا ر ‪.‬‬

‫‪ -‬ﺗ ﺸ ﯿ ﺮ ا ﻟ ﻌ ﺪ ﯾ ﺪ ﻣ ﻦ ا ﻟ ﺒ ﺤ ﻮ ث إ ﻟ ﻰ أ ن ا ﻟ ﻠ ﯿﺎ ﻗ ﺔ ا ﻟ ﺒ ﺪ ﻧ ﯿ ﺔ ﻟ ﻸ ﺷ ﺨﺎ ص ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﯿ ﻦ ﺗ ﺘ ﻌ ﺪ ى ا ﻟ ﻀ ﻌ ﻒ ﻣ ﻦ ا ﻟ ﻠ ﯿﺎ ﻗ ﺔ ا ﻟ ﺒ ﺪ ﻧ ﯿ ﺔ ﻷ ﻛ ﻠ ﻲ ا ﻟ ﻠ ﺤ ﻮ م و ﻣ ﻘ ﺪ ر ة ﺗ ﺤ ﻤ ﻠ ﻬ ﻢ أ ﻛ ﺒ ﺮ و ا ﺳ ﺘ ﻄﺎ ﻋ ﺘ ﻬ ﻢ ﻋ ﻠ ﻰ‬
‫ا ﻻ ر ﺗ ﺨﺎ ء ﺑ ﻌ ﺪ ﻣ ﻤﺎ ر ﺳ ﺔ ا ﻟ ﺘ ﻤﺎ ر ﯾ ﻦ ا ﻟ ﺮ ﯾﺎ ﺿ ﯿ ﺔ ا ﻟ ﺸﺎ ﻗ ﺔ أ ﺳ ﺮ ع ﺑ ﺨ ﻤ ﺲ ﻣ ﺮ ا ت ‪.‬‬

‫‪ -‬ﺗﺸﯿﺮ اﻟﻌﺪﯾﺪ ﻣﻦ اﻟﺪراﺳﺎت أن اﻷﺷﺨﺎص اﻟﻨﺒﺎﺗﯿﯿﻦ ﯾﺘﻤﯿﺰون ﺑﺎﻟﺬﻛﺎء وﯾﻌﯿﺸﻮن ﺑﺒﺴﺎﻃﺔ واﻗﺘﺼﺎدﯾﻮن وﯾﻌﻤﺮون ﻃﻮﯾًﻼ واﻗﻞ ﻋﺮﺿﺔ ﻟﻺﺻﺎﺑﺔ ﺑﺎﻷﻣﺮاض واﻟﺘﺴﻤﻢ‬
‫ﻣ ﻘﺎ ر ﻧ ﺔ ﺑﺎ ﻷ ﺷ ﺨﺎ ص ا ﻟ ﻐ ﯿ ﺮ ﻧ ﺒﺎ ﺗ ﯿ ﯿ ﻦ ‪.‬‬

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 ‫‪ -‬ﻣ ﻦ ا ﻟ ﻤ ﺘﺎ ﻋ ﺐ ا ﻟ ﺘ ﻲ ﻗ ﺪ ﯾ ﻌﺎ ﻧ ﯿ ﻬﺎ ا ﻷ ﺷ ﺨﺎ ص ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﯿ ﻦ ﻫ ﻲ ﺻ ﻌ ﻮ ﺑ ﺔ ا ﻟ ﺘ ﻨ ﻮ ﯾ ﻊ ﻓ ﻲ ا ﻟ ﻄ ﻌﺎ م ا ﻟ ﻨ ﺒﺎ ﺗ ﻲ ‪ ،‬و ﺗ ﺠ ﻬ ﯿ ﺰ ا ﻟ ﻄ ﻌﺎ م ا ﻟ ﻨ ﺒﺎ ﺗ ﻲ ﯾ ﺤ ﺘﺎ ج ﻟ ﻮ ﻗ ﺖ ﻃ ﻮ ﯾ ﻞ و أ ﺻ ﻨﺎ ف ا ﻟ ﻄ ﻌﺎ م ا ﻟ ﻨ ﺒﺎ ﺗ ﻲ‬
‫ﻟﯿﺴﺖ ﻣﺸﻬﯿﺔ أﺣﯿﺎﻧًﺎ وﻗﺪ ﯾﻌﺎﻧﻮن ﻣﻦ ﻗﻠﺔ اﻟﺘﻨﻮع ﻓﻲ اﻷﻃﻌﻤﺔ اﻟﺘﻲ ﺗﻨﺎﺳﺒﻬﻢ وﺧﺎﺻﺔ ﻓﻲ اﻟﻤﻨﺎﺳﺒﺎت واﻟﺮﺣﻼت ‪.‬‬

‫ا ﻟ ﻐ ﺬ ا ء ا ﻟ ﻨ ﺒﺎ ﺗ ﻲ ﯾ ﺴﺎ ﻫ ﻢ ﻓ ﻲ ﺗ ﺨ ﻔ ﯿ ﺾ ﻧ ﺴ ﺒ ﺔ ا ﻟ ﻜ ﻮ ﻟ ﺴ ﺘ ﺮ و ل ﻓ ﻲ ا ﻟ ﺪ م و ﺗ ﺨ ﻔ ﯿ ﺾ ﺿ ﻐ ﻂ ا ﻟ ﺪ م و ا ﻟ ﺘ ﻘ ﻠ ﯿ ﻞ ﻣ ﻦ ﻧ ﺴ ﺒ ﺔ ا ﻟ ﺘ ﻌ ﺮ ض ﻷ ﻣ ﺮ ا ض ا ﻟ ﻘ ﻠ ﺐ ‪.‬‬ ‫‪-‬‬

‫‪ -‬ﻧﻈﺮًا ﻟﻘﻠﺔ اﻟﺴﻌﺮات اﻟﺤﺮارﯾﺔ اﻟﻤﻮﺟﻮدة ﻓﻲ اﻷﻏﺬﯾﺔ اﻟﻨﺒﺎﺗﯿﺔ ﻟﺬﻟﻚ ﯾﻔﻀﻞ ﺗﻨﺎول ﻋﺪد أﻛﺜﺮ ﻣﻦ اﻟﻮﺟﺒﺎت ﻟﻠﺘﺄﻛﺪ ﻣﻦ اﻟﺤﺼﻮل ﻋﻠﻰ ﻛﻞ ﻣﺎ ﯾﺤﺘﺎﺟﻪ اﻟﺠﺴﻢ ﻣﻦ اﻟﻤﻮاد‬
‫ا ﻟ ﺒ ﺮ و ﺗ ﯿ ﻨ ﯿ ﺔ ا ﻟ ﻀ ﺮ و ر ﯾ ﺔ ﻟ ﻠ ﻨ ﻤ ﻮ و ﺧﺎ ﺻ ﺔ ا ﻷ ﻃ ﻔﺎ ل و ا ﻟ ﺤ ﻮ ا ﻣ ﻞ و ا ﻟ ﻤ ﺮ ﺿ ﻌﺎ ت و ﯾ ﻤ ﻜ ﻦ ز ﯾﺎ د ة ﻛ ﻤ ﯿ ﺔ ا ﻟ ﻄﺎ ﻗ ﺔ ا ﻟ ﻤ ﻜ ﺘ ﺴ ﺒ ﺔ و ذ ﻟ ﻚ ﺑ ﺘ ﻨﺎ و ل ﻛ ﻤ ﯿ ﺔ أ ﻛ ﺒ ﺮ ﻣ ﻦ ﺑ ﻌ ﺾ ا ﻷ ﻏ ﺬ ﯾ ﺔ ا ﻟ ﻤ ﻔ ﯿ ﺪ ة ﻣ ﺜ ﻞ‬
‫ا ﻟ ﺼ ﻮ ﯾﺎ ‪ -‬ا ﻟ ﺒ ﻘ ﻮ ﻟ ﯿﺎ ت ‪ -‬ز ﺑ ﺪ ة ا ﻟ ﻔ ﻮ ل ا ﻟ ﺴ ﻮ د ا ﻧ ﻲ – ا ﻷ ﻓ ﻮ ﺟﺎ د و ‪ -‬ﺣ ﻠ ﯿ ﺐ ا ﻟ ﺼ ﻮ ﯾﺎ و ﺣ ﻠ ﯿ ﺐ ا ﻷ ر ز ا ﻟ ﻜﺎ ﻣ ﻞ ا ﻟ ﺪ ﺳ ﻢ أ و ا ﻟ ﻤ ﺪ ﻋ ﻢ و ا ﺳ ﺘ ﻌ ﻤﺎ ل ﺑ ﺮ و ﺗ ﯿ ﻦ ا ﻟ ﺼ ﻮ ﯾﺎ ﻛ ﺒ ﺪ ﯾ ﻞ ﻟ ﻠ ﺒ ﺮ و ﺗ ﯿ ﻦ ا ﻟ ﺤ ﯿ ﻮ ا ﻧ ﻲ ‪.‬‬

‫‪ -‬ا ﻷ ﺷ ﺨﺎ ص ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﻮ ن ا ﻟ ﺬ ﯾ ﻦ ﯾ ﻌ ﻤ ﻠ ﻮ ن ﺑ ﺮ ا ﻣ ﺞ و ﺣ ﻤ ﯿﺎ ت ﺗ ﺨ ﻔ ﯿ ﻒ ا ﻟ ﻮ ز ن ﯾ ﺠ ﺐ أ ن ﯾ ﺸ ﻤ ﻞ ا ﻟ ﺒ ﺮ ﻧﺎ ﻣ ﺞ ا ﻟ ﻐ ﺬ ا ﺋ ﻲ ﻣ ﺠ ﻤ ﻮ ﻋ ﺔ و ا ﺳ ﻌ ﺔ و ﻣ ﺨ ﺘ ﻠ ﻔ ﺔ ﻣ ﻦ ا ﻟ ﺨ ﻀﺎ ر و ا ﻟ ﻔ ﻮ ا ﻛ ﻪ و ا ﻟ ﺒ ﻘ ﻮ ﻟ ﯿﺎ ت‬
‫و ا ﻟ ﻤ ﻜ ﺴ ﺮ ا ت و ﻣ ﻘﺎ ر ﻧ ﺔ ا ﻟ ﻌ ﻨﺎ ﺻ ﺮ ا ﻟ ﻐ ﺬ ا ﺋ ﯿ ﺔ ﺑﺎ ﻟ ﻨ ﺴ ﺐ ا ﻟ ﻤ ﻮ ﺿ ﺤ ﺔ ﻟ ﻬﺎ ﻣ ﻦ ا ﻟ ﻤ ﻨ ﻈ ﻤﺎ ت ا ﻟ ﻐ ﺬ ا ﺋ ﯿ ﺔ و ﺧﺎ ﺻ ﺔ ﻓ ﻲ ﻛ ﻤ ﯿ ﺔ ا ﻟ ﻄﺎ ﻗ ﺔ ا ﻟ ﻤ ﻄ ﻠ ﻮ ﺑ ﺔ و ﻧ ﺴ ﺐ ا ﻟ ﻌ ﻨﺎ ﺻ ﺮ ﻛﺎ ﻟ ﺤ ﺪ ﯾ ﺪ و ا ﻟ ﻜﺎ ﻟ ﺴ ﯿ ﻮ م و ا ﻟ ﺰ ﻧ ﻚ‬
‫وﻓﯿﺘﺎﻣﯿﻦ ‪ D‬و‪. B12‬‬

‫‪ -‬اﻷﺷﺨﺎص اﻟﻨﺒﺎﺗﯿﻮن ﻋﺮﺿﻪ أﻛﺜﺮ ﻟﻺﺻﺎﺑﺔ ﺑﻨﻘﺺ ‪ B12‬ﻛﻮﻧﻪ ﻻ ﯾﺘﻮﻓﺮ ﻫﺬا اﻟﻔﯿﺘﺎﻣﯿﻦ ﻓﻲ اﻟﻤﺼﺎدر اﻟﻨﺒﺎﺗﯿﺔ واﻧﻤﺎ ﯾﺘﻮﻓﺮ ﻓﻲ اﻟﻤﺄﻛﻮﻻت ذات اﻟﻤﺼﺪر اﻟﺤﯿﻮاﻧﻲ‬
‫ﻣﺜﻞ اﻟﻠﺤﻮم اﻟﺤﻤﺮاء – اﻟﻜﺒﺪ – اﻟﻜﻠﻰ – اﻟﺴﻤﻚ – اﻟﺠﺒﻨﺔ – اﻟﺒﯿﺾ – اﻟﺤﻠﯿﺐ ﻟﺬﻟﻚ ﯾﺠﺐ ﻋﻠﯿﻬﻢ ﺗﻨﺎول ﻓﯿﺘﺎﻣﯿﻦ ‪ B12‬ﻋﻠﻰ ﺷﻜﻞ أﻗﺮاص أو اﺑﺮ وﺑﺎﻧﺘﻈﺎم وﺗﺤﺖ‬
‫أ ﺷ ﺮا ف ﻃﺒ ﻲ ‪.‬‬

‫‪ -‬ا ﻷ ﺷ ﺨﺎ ص ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﻮ ن ا ﻟ ﻤ ﺼﺎ ﺑ ﻮ ن ﺑ ﻔ ﻘ ﺮ ا ﻟ ﺪ م و ﻧ ﻘ ﺺ ﻓ ﻲ ﻋ ﻨ ﺼ ﺮ ا ﻟ ﺤ ﺪ ﯾ ﺪ ﻛ ﻮ ن ﯾ ﺼ ﻌ ﺐ ا ﻣ ﺘ ﺼﺎ ص ا ﻟ ﺤ ﺪ ﯾ ﺪ ﻣ ﻦ ا ﻟ ﺨ ﻀﺎ ر و ا ﻟ ﻔ ﻮ ا ﻛ ﻪ ﻣ ﻘﺎ ر ﻧ ﺔ ﺑﺎ ﻟ ﺤ ﺪ ﯾ ﺪ ا ﻟ ﻤ ﺘ ﻮ ﻓ ﺮ ﻓ ﻲ ا ﻟ ﻠ ﺤ ﻮ م‬
‫ﺑ ﺤ ﯿ ﺚ ﯾ ﺴ ﻬ ﻞ ا ﻣ ﺘ ﺼﺎ ﺻ ﻪ ﻟ ﺬ ﻟ ﻚ ﯾ ﺠ ﺐ ﻋ ﻠ ﯿ ﻬ ﻢ ا ﻟ ﺘ ﺮ ﻛ ﯿ ﺰ ﻋ ﻠ ﻰ ﺗ ﻨﺎ و ل ا ﻷ ﻏ ﺬ ﯾ ﺔ ا ﻟ ﻐ ﻨ ﯿ ﺔ ﺑﺎ ﻟ ﺤ ﺪ ﯾ ﺪ ﻣ ﺜ ﻞ ا ﻟ ﻠ ﺤ ﻮ م ا ﻟ ﺤ ﻤ ﺮ ا ء و ﺧﺎ ﺻ ﺔ ا ﻟ ﻜ ﺒ ﺪ و ا ﻟ ﻄ ﺤ ﻞ و ا ﻟ ﻜ ﻠ ﻰ ‪ -‬ﺻ ﻔﺎ ر ا ﻟ ﺒ ﯿ ﺾ ‪ -‬ا ﻟ ﺴ ﺒﺎ ﻧ ﺦ ‪-‬‬
‫ا ﻟ ﺠ ﺮ ﺟ ﯿ ﺮ – ا ﻟ ﺨ ﺒ ﯿ ﺰ ه ‪ -‬ا ﻟ ﻔ ﻮ ل ‪ -‬ا ﻟ ﻠ ﻮ ﺑ ﯿﺎ ء ‪ -‬ا ﻟ ﺤ ﻠ ﺒ ﺔ ‪ -‬ا ﻟ ﺴ ﻤ ﺴ ﻢ ‪ -‬ا ﻟ ﻘ ﺮ ﻓ ﺔ ‪ -‬ا ﻟ ﻔ ﻮ ا ﻛ ﻪ ا ﻟ ﻤ ﺠ ﻔ ﻔ ﺔ ﻛﺎ ﻟ ﻤ ﺸ ﻤ ﺶ و ا ﻟ ﺘ ﯿ ﻦ ‪ -‬ا ﻟ ﺤ ﺒ ﻮ ب و ا ﻟ ﺠ ﻮ ز ﯾﺎ ت و ا ﻹ ﻛ ﺜﺎ ر ﻣ ﻦ ا ﻷ ﻃ ﻌ ﻤ ﺔ ا ﻟ ﺘ ﻲ ﺗ ﺴﺎ ﻋ ﺪ ﻋ ﻠ ﻰ ا ﻣ ﺘ ﺼﺎ ص‬
‫ا ﻟ ﺤ ﺪ ﯾ ﺪ ﻣ ﻦ ا ﻟ ﻄ ﻌﺎ م ﺑ ﺸ ﻜ ﻞ أ ﻓ ﻀ ﻞ ﻣ ﺜ ﻞ ا ﻷ ﻃ ﻌ ﻤ ﺔ ا ﻟ ﻐ ﻨ ﯿ ﺔ ﺑ ﻔ ﯿ ﺘﺎ ﻣ ﯿ ﻦ ‪. C‬‬

‫‪ -‬ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﻮ ن ﯾ ﺤ ﺼ ﻠ ﻮ ن ﻋ ﻠ ﻰ ﻧ ﺴ ﺒ ﺔ ﻣ ﻨ ﺨ ﻔ ﻀ ﺔ ﻣ ﻦ ا ﻟ ﺰ ﻧ ﻚ ﻟ ﺬ ﻟ ﻚ ﯾ ﻔ ﻀ ﻞ ا ﻟ ﺘ ﺮ ﻛ ﯿ ﺰ ﻋ ﻠ ﻰ ا ﻷ ﻃ ﻌ ﻤ ﺔ ا ﻟ ﻐ ﻨ ﯿ ﺔ ﺑﺎ ﻟ ﺰ ﻧ ﻚ ﻣ ﻦ ا ﻟ ﻤ ﺼﺎ د ر ا ﻟ ﻨ ﺒﺎ ﺗ ﯿ ﺔ ﻣ ﺜ ﻞ ا ﻟ ﺒ ﻘ ﻮ ﻟ ﯿﺎ ت و ا ﻟ ﻤ ﻜ ﺴ ﺮ ا ت و ا ﻟ ﺠ ﻮ ز ﯾﺎ ت‬
‫و أ ﻃ ﻌ ﻤ ﺔ ا ﻟ ﺼ ﻮ ﯾﺎ ‪.‬‬

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