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Integrated healthy diet

Integrated healthy diet

To keep eating all the nutrients your body needs every day, you need to follow a healthy diet that includes:

Fruits:

You should eat 2 cups of it daily, 1 cup of fresh, canned, cooked fruit, or half a cup of dried fruit. Cereals and starches: In 170 grams, you can measure the value for example, about every 28 grams is equivalent to a slice of bread, half a cup of cooked rice, cereals, pasta, or 28 grams of ready-made breakfast cereals. Vegetables: 2.5 cups, one cup of which is equivalent to a cup of cooked, fresh, canned vegetables, or 2 cups of leafy vegetable salad,

Milk and its products:

3 cups per day, equivalent to one cup of milk, milk or 42.5 grams of natural cheese. Protein: You need about 160 grams, a value equivalent to every 28 grams, including 28 grams of cooked, canned meat, poultry, fish, a quarter cup of cooked legumes, one egg, 14 grams of nuts or seeds.

Signs of slow metabolism

The German Federal Centre for Health Awareness noted that there are several indications that human metabolism can be inferred, especially if they are dieting or exercising, without positive results.

This is done by observing certain signs, such as persistent fatigue, dry skin, weight gain, frequent headaches, hair loss and mood impairment, the center said.

How to activate metabolism

The German Centre also pointed out that there are several ways in which metabolism in the human body can be activated, the most important of which is healthy nutrition, which is balanced and diverse, and maintaining movement and exercise.

In addition, be careful to get enough sleep daily, not to experience problems and stress, and to fight them through relaxation exercises such as yoga.

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