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Make the beginning of 2022 a turning point in your health for the better


How can you restore your body in a healthy and sound way with the beginning of 2022, and protect your body from diseases?
Eating healthy food is the main trend to maintain fitness, and this type of nutrition usually focuses on eating vegetables and fruits on a daily basis, without neglecting to include a good level of proteins as well. In addition, it is necessary to try to get doses of additional nutrients such as iron, zinc and various vitamins, since some of them may be missed in the diet without realizing it.
On this subject, nutritionist Mirna El-Fatty told “Madam Net” that it is necessary to develop a specific plan to lose excess weight at the beginning of 2022, and to restore fitness after the festive period, which included eating large quantities of various foods and sweets. It is also very necessary to exercise, increase the amount of vegetables during the day, which will raise the percentage of collagen in the body, and thus will reflect positively on health and skin, reduce the amount of red meat, eat chicken and fish in moderation, and never mind eating a small amount of nuts; To maintain the proportion of omega-3 in the body, and good oils such as olive oil.
Consume zinc and vitamin B6, which are widely available in meat, legumes and nuts. Avoid eating saturated fats that increase joint pain, and drink plenty of water (two liters per day) between meals; What helps in the process of losing weight.

Nutritionist Myrna El Lafta

Tips that must be adhered to to regain fitness at the beginning of 2022

Eat daily food portions regularly, according to the advice of a nutritionist.
Stop eating at least an hour before bedtime.
Exercising for a minimum of 30 minutes per day, regular body movement complements a healthy and complete nutrition, and this also helps you maintain a slim weight. Regularly walk or cycle.
Eat many types of vegetables at any time during the day in case you feel hungry, including green grass, lettuce, cucumber, parsley, cabbage and mint.
Commit to a balanced daily diet that contains carbohydrates, fiber and plant nutrients that are free of fat and rich in salt.
Eating natural food products instead of processed ones.
It is recommended to eat bread and pasta made from whole wheat grains (brown flour, not white).
Make sure to get enough sleep every night, as it is a necessity to maintain the body and its agility, but attention must also be paid to the quality of sleep, which must be good.

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fruits and vegetables

Fruit to keep fit

Eat 5 fresh fruits and vegetables daily. It can also be cooked slightly or mixed to make a smoothie or cocktail, at different times of the day. Choose seasonal fruits and vegetables, as they are rich in vitamins, minerals and botanicals.

fish and milk

Eat fish one to two times a week

The necessity of eating fish from once to twice a week, and milk and its derivatives daily; These products contain calcium, iodine, selenium and omega-3 fatty acid.
Do not eat a lot of red meat and focus on white meat such as chicken because it is more healthy.

Rich and fat-free food products

Fats contain essential fatty acids and vitamins, and they give the body a lot of energy, but an excessive intake of them may lead to obesity. This may increase the risk of cardiovascular disease. Therefore, it is recommended to eat vegetable oils and fats such as soybean oil, rapeseed and their products.

Sugar and salt in moderate amounts

Avoid eating sugar and sugar-made products such as drinks or glucose syrup from time to time. Add seasonings, spices and herbs when cooking, but do not add too much salt in cooking. When adding salt, use salt that is rich in iodine and fluoride.

Note from “Madam Net”: Before applying this recipe or this treatment, consult a specialist doctor.

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