"Kufanele udle ama-walnuts nsuku zonke," udokotela wami wangitshela ekuhlolweni okulandelayo ngonyaka, "kusho uJana Rogozhina oneminyaka engu-45 ubudala. "Udokotela uthe ngokusho kocwaningo lwamuva, ngisho nezincane ezimbalwa zama-walnuts ngosuku zinganciphisa izinga le-saponin, okufaka umonakalo emithanjeni kanye nokubunjwa kwamathambo emithanjeni yegazi. Futhi lokhu kuyimbangela eyinhloko yesifo senhliziyo nokufa. Ngabe ngabuza udokotela ukuthi yiziphi ezinye imikhiqizo engcono ekusebenziseni ukuvimbela izifo zenhliziyo. Futhi wangitshela ngemikhiqizo eyishumi ephezulu. Ngabe ngathola izindlela zokupheka ezingu-6 ezitholakala kumamenyu afanelekayo ezinhliziyo zabesifazane futhi zifaka imikhiqizo engu-10. "
1. Imenyu ekahle - i-asparagus
I-Asparagus iqukethe inani elikhulu le-saponin, elibopha i-bile acid ne-cholesterol, ukugeza lezi zinto emzimbeni. Noma kunjalo, i-asparagus eyodwa kuphela ayiniki umphumela omuhle. Kuyinto efiselekayo ukuyisebenzisa ngezinye ukudla okune-saponin, okufana ne-quinoa noma ama-alfalfa amahlumela. Bonke bazokwenza umphumela oyifunayo. I-Asparagus iqukethe izinto zokulwa nokuvuvukala (i-folate namavithamini C no-D).
2. Imenyu ephelele yi-chocolate
Lo mkhiqizo ubulokhu uthathwa njengengozi empilweni futhi maduze nje kubonwe ukuthi kuwusizo futhi kuyadingeka ukusetshenziswa kwansuku zonke. Ucwaningo lwamuva! wabonisa ukuthi ama-gramu angu-150 kuphela we-chocolateledi omnyama ngosuku olwandisa kakhulu amathuba okuba nesifo sokuqina kwesifo somzimba futhi wehlisa izinga okuthiwa "okubi" i-cholesterol ne-triglycerides, futhi yabuye yaphakamisa izinga eliphezulu le-lipoprotein ("okuhle" i-cholesterol).
3. Imenyu ephelele - itiye eluhlaza
Itiye elihlaza liqukethe i-caffeine encane kakhulu kunetiya elimnyama. Iqukethe ama-antioxidants: amavithamini A, C no-E, ama-tannins nama-flavonoids (izinto eziphilayo ezisiza ukunciphisa ama-carcinogens nokulwa namagciwane omdlavuza).
4. Imenyu ephelele - i-herring
Ngokuvamile i-salmon ikhetha ukuxuba. Futhi ngeze, ngoba inhlanzi iqukethe cishe irekhodi eliphakeme lama-omega-3 fatty acids, okunciphisa izinga le-triglycerides nesilinganiso sokukhula kwama-atherosclerotic plaques, futhi kunciphisa ingozi ye-arrhythmia, engabangela ukufa okungazelelwe.
5. Imenyu Ephelele - Oatmeal
I-fibrous soluble ye-oatmeal ihlangene nama-lipoprotein aphansi kakhulu futhi ayisuse emzimbeni. Ama-oats nawo angumthombo wamaprotheni, i-calcium, insimbi, i-magnesium, i-zinc, ithusi, i-manganese, i-thiamine, i-folacin ne-vitamin E. Iqukethe amafutha anempilo kunamanye okusanhlamvu.
6. Imenyu ekahle - ama-oranges
Ngokwezifundo zamuva, ama-oranges aqukethe inani elikhulu le-flavonols, elinciphisa i-LDL-cholesterol ("okubi" cholesterol) futhi kwandise i-HDL-cholesterol ("okuhle" i-cholesterol). Ngakho-ke, kunconywa abantu abanezinga eliphakeme le-cholesterol "embi", kunezikhala eziningi, ama-grapefruits nama-lemons.
7. Imenyu ephelele - i-papaya
Lesi sithelo esibhakabhaka esithakazelisayo ngumthombo omuhle kakhulu we-enzyme yokugaya. Bavumela ukugcina izinhlangothi zomzimba ezinesisindo esiswini nasemathunjini. I-papaya iqukethe i-potassium - enye yezakhi ezingcono kakhulu zenhliziyo.
8. Imenyu ephelele - iplamu eyomile
Amapulazi anomile (umlimi otholile) anezinambitheka ezinokwemvelo futhi aqukethe inani elikhulu lama-antioxidants kanye ne-fibre, okubaluleke kakhulu ekuvimbeleni izifo zenhliziyo. Ama-gramu angu-100 kuphela we-plums omisiwe ngosuku unikeza umzimba wethu cishe amaphesenti angama-25 wemfuneko ye-fiber yansuku zonke, kanti inani elifanele le-prune liqukethe ama-khalori angu-200 kuphela.
9. I-Perfect Menu - Ama-Potato Amazambane
Uma ubala kakhulu imifino, kungcono. Amazambane amazambane acebile ku-carotenoids - ama-antioxidants aqinile. Lezi yizinto ezifanayo ezivikela amazambane ezimweni zemvelo, okwenza kube nzima kakhulu ukushisa imisebe yelanga. Futhi, amazambane avikela izinhliziyo zethu ekulimaleni okubangelwa ama-radicals mahhala.
10. Imenyu ekahle - ama-walnuts
Ngaphezu kwe-saponin, nazo ziqukethe i-alfalinolenic acid nama-omega-3 fatty acids, afana nalawo atholakala ku-herring.
Yonke le mikhiqizo imenyu ephelele yenhliziyo yesifazane.