- Sekuyisikhathi eside amafutha omnqumo abhekwa njengenzuzo enhliziyweni. Kuvikela futhi ukukhuluphala nesifo sikashukela. Lokhu kufakazelwa ososayensi abaningi. Ngisho noma njengesibonelo ukuthatha izakhamuzi zasezindaweni eziseningizimu yeYurophu, ezihlala zifaka amafutha omnqumo wokudla. Akuncane kakhulu ukuhlaselwa yinhliziyo. Futhi konke ngoba kulo mkhiqizo uqukethe ama-acid acids, okusiza umzimba ukuba ulwe ne-slyshim cholesterol. Ngaphezu kwalokho, amafutha omnqumo aqukethe ama-antioxidant yemvelo - amavithamini ama-soluble E-A no-A, avikela imisipha yenhliziyo kuma-radicals mahhala.
- Inhlanzi. Sonke siyazi ukuthi amanoni amanoni nenyama bayaphikisana nalabo abanezinkinga ngenhliziyo. Noma kunjalo, inhlanzi enamafutha, ngokungafani nale mikhiqizo, iyasiza kakhulu. Ngokwesibonelo, i-saumoni ne-trout. Ziwumthombo ongcono kakhulu we-asidi ama-asidi-6 nama-omega-3. Abaningi bokudla okunomsoco bayaqiniseka ukuthi uma ukudla kuhlanganisa izinhlanzi ezinamafutha, lokhu kuzosiza ukunciphisa ingozi yokuhlaselwa yinhliziyo yiyesithathu.
- Amantongomane anamafutha amaningi, okudingekayo emsebenzini wenhliziyo yethu. Amanothi amaningi ama-acids atholakala kuma-walnuts, amantongomane angamapayipi nama-alimondi. I-Nemeneee izoba usizo nemifino, kodwa hhayi ngendlela ethosiwe, nehlanzekile. Ngaphezu kwalokho, amantongomane aqukethe amaprotheni amaningi kanye ne-fiber, ngakho-ke alamatasa kakhulu. Kodwa ungakhohlwa ukuthi amantongomane anama-caloric, ngakho-ke akudingeki ukuba udle ngobuningi. Izakhamuzi zeluleka ukuba zengeze amantongomane esikhwameni. Khona-ke izinzuzo ezivela kubo ziyoba mkhulu.
- I-oatmeal porridge iyisidla sasekuseni yendabuko evela esiNgisi. Le porridge ingagcwalisa indlala isikhathi eside. Futhi ku-flakes oatmeal iqukethe i-fiber eminingi, esiza ukususa i-cholesterol emzimbeni. Ngaphezu kwalokho, i-oatmeal iqukethe i-potassium ne-iflavonoids, izinto ezondla imisipha yenhliziyo.
- Isipinashi. Iningi lethu aliyithandi lo mkhiqizo. Futhi kuyize! Ufanelana kahle nama-kymyas, inhlanzi ngisho nama-omelets. Kodwa okubaluleke kakhulu - kuyasiza enhliziyweni. Esipininiki kunezinhlobo eziningi ze-fiber, i-potassium, i-gluten, i-folate, kanye namavithamini weqembu B. Uma njalo nsuku zonke, ungakwazi ukunciphisa ingozi yesifo senhliziyo.
- Amajikijolo nezithelo, kanye nemifino, iyasiza enhliziyweni. Isibonelo, ama cherry kanye nama-cherry amnandi anesisindo se-pectin, esisiza ukususa i-cholesterol eyengeziwe emzimbeni. Ngaphezu kwe-pectin, lezi zithelo zicebile ku-coumarin, okuvimbela ukwakheka kwegazi. I-cholesterol izovikela inhliziyo kuma-apricot omisiwe. E-apula, kunezakhi eziningi zamavithamini B no-C, amaminerali kanye ne-glucose.
Ukwazi ngemikhiqizo ewusizo enhliziyweni, ungakwazi ukulungiselela kubo izitsha ezihlukahlukene. Ukupheka ngalezi zitsha sizokutshela.
Isaladi nge-zucchini
Ngaphezu kwamavithamini kanye ne-fiber kule saladi, kunezinhlobo eziningi zamaphrotheni, enesithakazelo sezinkukhu. Kulesi simo, akukho neze cholesterol, eyingozi enhliziyweni.
Ngezingxenye ezine ze-saladi uzodinga lezi zithako ezilandelayo: 1 zucchini, 1 ingilazi yama-chickpeas alungile, isigamu sengilazi yeganga, i-half-head of anyanisi obomvu, ushizi onzima, amaqabunga amahlanu esaladi eluhlaza. I-refueling: ama-tablespoons amabili amafutha omnqumo, ama-tablespoons amabili ejusi kalamula, usawoti kanye nopelepele ukunambitha.
Hlunga zonke izithako zesaladi: u-anyanisi, i-zucchini, amaqabunga esaladi. Baxube ndawonye nama-chickpeas esitsheni esikhulu, engeza ushizi ogayiwe, ujusi kalamula, amafutha omnqumo nezinongo. Isaladi isilungile!
Isobho seTamatato nge-rasa
Isithako esiwusizo kunazo zonke kulesi sidlo ngamanothi. Iqukethe i-vitamin E ne-coenzyme eningi, ewusizo ezitsheni ze-eerdtsa.
Ukulungisa isobho uzodinga: i-anyanisi encane, i-stalk stalk, i-red pepper bell, i-clove yegalikhi, isigamu se-kilogram yamatamatisi omhlaba, isigamu sesipuni se-curry ne-paprika, i-pepper ebomvu (ukunambitha), u-800 ml we-inkukhu umhluzi, amafutha omnqumo, ushukela obomvu (ukunambitha ), coriander, amantongomane, ukhilimu omuncu, usawoti kanye nopelepele.
Gaya yonke imifino. Khona-ke epanini, ukushisa amafutha omnqumo. Nciphisa i-pepper enhle, anyanisi, isilimo esidliwayo esinamagatsha anamanzi kuze kube lula. Engeza kubo ikhasi elimnandi, i-paprika, i-curry, i-garlic, usawoti kanye nopelepele. Ngomlilo ophuthumayo, ugqugquzela isikhathi esivusa amadlingozi, imise imifino cishe imizuzu emibili. Bese ungeza utamatisi nomhluzi wezinkukhu ukuya emifino. Letha emathunjini bese uhamba ngomlilo kancane eminye imizuzu engu-10. Gweba isobho ku-blender, engeza umhluzi esele bese upheka amanye amaminithi angu-5. Ngaphambi kokukhonza esobho, engeza amancinci aqoshiwe, i-coriander kanye nosawoti omuncu. Bon appetit!
I-Sea bass nama-utamatisi
Ukuze ulungise le dish uzodinga: 10 utamatisi amancane, 2 clove sikagalikhi, 2 wezipuni. amafutha omnqumo, uviniga omncane, i-lemon, i-pepper ebomvu ephuzi, ingxenye yesine yeglasi ye-basil, ama-bas bass, usawoti kanye nopelepele ukunambitha.
Lesi sidlo sikulungele ngokuphelele kuhhavini, ngakho-ke kuyasiza kakhulu. Preheat ovini kuya degrees 190. Sika utamatisi ngesigamu, inkathi ngeviniga, amafutha omnqumo, i-garlic ne-basil, usawoti kanye nopelepele. Susa izinhlanzi emathanjeni bese uthatha iziqephu. Usawoti kanye nopelepele. Beka inhlanzi kuhhavini bese ubhake imizuzu engu-10, bese ufaka utamatisi wakhe ubhake enye imizuzu engu-10. I-Perch ilungile! Khonza kuphakanyisiwe.
Duck nge iplamu chutney
I-fat fat icebile kuma-fatty acids omega 3 no-6, okusiza ukuvikela inhliziyo ku-cholesterol.
Ukulungiselela idada uzodinga lezi zithako ezilandelayo: Duck medium size, 2 isilimo esidliwayo esinamagatsha anamanzi neziqu, 2 anyanisi, 1 isanqante, 1 orange, garlic, isigamu ingilazi amaqabunga sage, amagremu 100 of ushukela ensundu, 6 plums ezivuthiwe, isilibhamu, isinamoni, zira, usawoti, pepper kanye isaladi oluhlaza oluhlaza .
Sika i-orange zibe izingcezu ezine. Bese usika imifino bese ubeka umumo wayo, ozobhaka udada. Gcwalisa udada ngosawoti namaqabunga e-safron. I-greenery, eyasala, yifaka ebhasini. Bese udada ngemifino bese ubeka kuhhavini ngezi-180 degrees. Bhaka amahora amabili, kodwa ungakhohlwa yonke isigamu sehora ukuvula le duck, ngakho-ke uthosiwe ngokulinganayo. Ngenkathi idada liyobekwa, ususe amathambo kusukela ku-drain. Ephakeni, uthele amanzi, ushukela, baden, sinamoni futhi ulethe konke okubilisayo. Bilisa isiraphu phezu kokushisa okuphansi. Uma ushukela ubumnyama, engeza ubhotela we-shea, uvuselele uze ukhululeke.
Ngaphambi kokukhonza le dada, uthele i-chutney isiraphu bese ubeka isaladi lakhe eluhlaza. Isiraphu ngeke nje inikeze ukunambitheka okumnandi ukuba inyama, kodwa ukunambitheka okuhle.
Inhliziyo idinga ukunakekelwa njalo. Ukwenza ube nempilo, udinga ukudla kahle. Yikuphi ukudla okuhle enhliziyweni ozifundile kulesi sihloko. Manje ungawafaka kalula ekudleni kwakho. Futhi ukuze uthole okuningi ukudla okudlayo, zama ukudla amafutha amancane, amnandi futhi usawoti. Imikhiqizo enjalo ngeke izuze inhliziyo yakho noma isibalo sakho. Kuyinto efiselekayo ukudliwa imifino kanye nezithelo eziningi ngangokunokwenzeka, futhi ngokuncane ngangokunokwenzeka kokudla okuqukethe i-cholesterol. Ngakho uvikela inhliziyo yakho ezifweni eziningi futhi uzohlale uhle kahle.