Healthy Style

These are hand drafts during a session about healthy style, may be I find some time to male it more neat.

Sports:
- 1.5 hrs intensive or 2.5 hrs moderate weekly

Food:
- vareity ( when we say ea
t fruits  do not stick to single fruit )
- neutrient to calory density ( try to increase it )

Fats:
- sat fat: n2alelha( solid fats: zebda - samna )
- unsat fat: good (vegetables oils)
- avoid ziot mohadraga w zat el na5ek, used to zawed expire date, trans fats

10% of your calories: ( added sugar + sat fats +  sodium intake)

Each meal:
fruits + vegetables + grains + protein + diary(laban)

grains: ( 50% whole grain)
بيشبع اكتر + مفيد
عيش بلدي + رز بني
مش مصنع

android: myfittnesspal

nescafe: shift to bon

energy sequence:
1. burn carbs in blood
2. body fats

zet zatoon: سخنه بس من غير قلي ولا درجة التبخر

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Ramadan:
nescafe: in ramadan use pain killers ( panadol extra abl el sohoor )

soda3: 2elet maya aw kafayeen

ramadan: complex carbs ( 3esh balady + beans + outs )
fibers
nuts
maya met2asema

البطن بتشبع وبعدها ب ٢٠ دقيقة العقل بيعرف 》》 كل بالراحة، ابدأ بالشوربة وبعدين بالخضار

sohoor: banana putasium bymn3 el 3atash