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نباتي كامل غير مصنّعWhole-Food Plant-Based (WFPB)
WFPB patterns emphasize vegetables, fruits, legumes, intact whole grains, nuts, and seeds, and often limit added oils and refined sugars—implementation varies from strict no-oil to pragmatic low-oil.
Recent guideline & evidence context: Cardiovascular prevention messaging in recent years increasingly distinguishes whole plants from ultra-processed plant products—WFPB teaching highlights that gap.
📊 أهداف الماكروزOften higher carb and fiber; fat varies with nuts/avocado/oil allowance.
آخر مراجعة عامة للمحتوى التعليمي:
قد يناسب
- People who want plants first without necessarily adopting a vegan identity label.
- Those improving diet quality by reducing ultra-processed foods.
تحذير / غالبًا غير مناسب
- Anyone with high energy needs who cannot meet intake without medical guidance on oils/nuts.
ملاحظة سريرية: If you take blood thinners or have fat-soluble vitamin concerns, major oil changes need clinician input.
أطعمة مفضّلة
- Beans, lentils, split peas
- Intact grains (brown rice, oats, quinoa)
- Vegetables and fruits in abundance
- Nuts and seeds in moderation
أطعمة يُفضّل تقليلها أو تجنبها
- Ultra-processed plant snacks as staples
- Excess refined flour and sugar
💡 نصائح للاستمرار
- Build plates: half vegetables, quarter legumes, quarter grains.
- Learn fast batch cooking for beans.
🍽️ مثال يوم واحد
إفطار
Oat groats with berries and flax.
غداء
Huge salad with beans and baked potato.
عشاء
Lentil stew with kale and barley.