- Mafuta a azitona akhala akuwoneka othandiza kwa mtima. Zimatetezanso kuchepetsa kunenepa ndi shuga. Izi zimatsimikiziridwa ndi asayansi ambiri. Ngakhale ngati mutenga anthu okhala kumadera akumwera a ku Ulaya, omwe nthawi zonse amawonjezera mafuta a maolivi. Iwo sakhala odwala kwambiri. Ndipo chifukwa chakuti mankhwalawa ali ndi mafuta acids, omwe amathandiza thupi kumenyana ndi slyshim cholesterol. Kuonjezerapo, mafuta a azitona amakhala ndi mavitamini a E-A ndi A, omwe amateteza minofu ya mtima kuchokera kuzinthu zopanda mphamvu.
- Nsomba. Tonsefe timadziwa kuti mafuta ndi nyama zimakhala zosiyana ndi omwe ali ndi vuto ndi mtima. Komabe, nsomba zamadzimadzi, mosiyana ndi izi, zimathandiza kwambiri. Mwachitsanzo, salimoni ndi ndowa. Ndizo zothandiza kwambiri ma asidi-6 ndi omega-3. Ambiri odyetsa zakudya amakhulupirira kuti ngati zakudyazo zikuphatikizapo nsomba zonenepa, izi zidzakuthandizani kuchepetsa chiopsezo cha mtima ndi gawo lachitatu.
- Mtedza uli ndi mafuta ambiri, omwe ndi ofunikira ntchito ya mtima wathu. Ambiri mwa mafuta a acids amapezeka mu walnuts, mtedza wa pine, ndi amondi. Nemeneee adzakhala othandiza komanso zipatso, koma osati ozizira, ndi mawonekedwe oyera. Kuonjezera apo, mtedza uli ndi mapuloteni ambiri ndi mchere, kotero iwo ali ndi njala yoopsa kwambiri. Koma musaiwale kuti mtedza uli ndi caloriki, kotero simukusowa kudya zambiri. Osowa zakudya akulangizidwa kuwonjezera mtedza ku nsapato. Ndiye phindu lawo lidzakhala lalikulu.
- Oatmeal porridge ndi chakudya cham'mawa cha Chingelezi. Phulusa iyi ikhoza kukwaniritsa njala kwa nthawi yaitali. Palinso mafuta oatmeal omwe amakhala ndi mitsempha yambiri, yomwe imathandiza kuchotsa cholesterol ku thupi. Komanso, oatmeal ili ndi potassium ndi Iflavonoids, zomwe zimadyetsa minofu ya mtima.
- Sipinachi. Ambiri a ife sitikonda chinthu ichi. Ndipo mwachabe! Amayesetsa bwino kymyas, nsomba komanso omelets. Koma chofunikira kwambiri - ndi chothandiza kwa mtima. Pa sipinachi pali zowonjezera zambiri, potaziyamu, gluten, folate, komanso mavitamini a gulu B. Ngati liri tsiku lililonse, ndiye kuti mukhoza kuchepetsa chiopsezo cha matenda a mtima.
- Zipatso ndi zipatso, komanso masamba, zimathandiza pamtima. Mwachitsanzo, yamatcheri ndi yamatcheri okoma amakhala olemera mu pectins, omwe amathandiza kuchotsa cholesterol wochulukirapo m'thupi. Kuwonjezera pa pectins, zipatsozi ndizolemera mu coumarin, zomwe zimalepheretsa kupanga magazi. Cholesterol imateteza mtima ku apricots owuma. Mu maapulo, pali mavitamini B ndi C, minerals ndi shuga.
Podziwa za zinthu zomwe zimapindulitsa mtima, mukhoza kukonzekera kwa iwo zakudya zosiyanasiyana. Maphikidwe a mbale izi tidzakuuzani.
Saladi ndi zukini
Kuonjezera mavitamini ndi mchere mu saladiyi, palinso mapuloteni ambiri, omwe ali olemera mu nkhuku. Pankhaniyi, palibe cholesterol, chomwe chimayambitsa mtima.
Mavitamini anayi a saladi mudzafunikira izi zowonjezera: 1 zukini, 1 galasi la nkhuku zowonongeka, theka la chimanga, theka la tsabola wofiira, tchizi tolimba, 5 masamba a saladi wobiriwira. Kupatsa mafuta: supuni ziwiri za maolivi, supuni ziwiri za mandimu, mchere ndi tsabola kuti mulawe.
Dulani zitsulo zonse za saladi: anyezi, zukini, masamba a saladi. Sakanizani pamodzi ndi nkhuku mu mbale yaikulu, onjezani tchizi, mafuta a mandimu, maolivi ndi zonunkhira. Saladi ndi yokonzeka!
Msuzi wa phwetekere ndi zosangalatsa
Chogwiritsidwa ntchito kwambiri mu mbale iyi ndi zipatso. Lili ndi vitamini E zambiri ndi coenzyme, zomwe zimathandiza kuti zitsulo zithetse.
Kukonzekera msuzi muyenera kutero: tizilombo tating'onoting'ono, phesi ya udzu wobiriwira, 1 tsabola wofiira, katsabola wa adyo, theka la kilogalamu ya tomato, tomato ya supuni yamapiri ndi paprika, tsabola wofiira (kulawa), 800 ml ya msuzi wa nkhuku, mafuta, shuga wofiirira (kulawa ), coriander, mtedza, kirimu wowawasa, mchere ndi tsabola.
Gulani masamba onse. Kenaka mu phula, mafuta otentha a azitona. Sungunulani tsabola wokoma, anyezi, udzu winawake mpaka wofewa. Onjezerani tsabola wotentha, paprika, curry, adyo, mchere ndi tsabola. Pang'ono pang'onopang'ono, kuyambitsa nthawi yowonongeka, sungani zamasamba kwa mphindi ziwiri. Kenaka yikani tomato ndi msuzi msuzi ku zamasamba. Bweretsani ku chithupsa ndiyeno pang'onopang'ono moto kwa mphindi 10. Sungani supu mu blender, yikani msuzi otsala ndikuphika kwa mphindi zisanu. Musanayambe kutumikira msuzi, onjezerani mchere wokazinga, coriander ndi kirimu wowawasa. Chilakolako chabwino!
Nyanja ndi tomato
Kukonzekera mbale iyi muyenera: tomato 10, 2 cloves wa adyo, supuni 2. mafuta a vinyo, vinyo wosasa pang'ono, mandimu 1, tsabola wofiira wofiira, kotala la galasi, 2 nyanja, mchere ndi tsabola kuti alawe.
Zakudya izi zakonzedwa kwathunthu mu uvuni, kotero ndi zothandiza kwambiri. Yambitsani uvuni ku madigiri 190. Dulani tomato mu theka, nyengo ndi vinyo wosasa, maolivi, adyo ndi basil, mchere ndi tsabola. Chotsani nsomba m'mafupa ndi kudula mu magawo. Mchere ndi tsabola. Ikani nsomba mu uvuni ndikuphika kwa mphindi 10, onjezerani tomato ndikuphika kwa mphindi 10. Perch ndi okonzeka! Kutumikira kumalimbikitsidwa.
Bakha ndi maula chutney
Mafuta a bakha ali olemera mu mafuta omega omega 3 ndi 6, omwe amathandiza kuteteza mtima ku cholesterol.
Kukonzekera bakha muyenera kutero. Zosakaniza izi: bakha lakumwamba, 2 karoti, 1 alanje, adyo, theka la magalasi a masaya, 100 magalamu a shuga wofiira, 6 mavitamini okoma, tuberi, sinamoni, zira, mchere, tsabola ndi zobiriwira saladi watsopano .
Dula lalanje mu zidutswa zinayi. Kenaka dulani masamba ndi kuika mawonekedwe awo, omwe aziphika bakha. Lembani bakha ndi mchere ndi masamba a safironi. Zomera, zomwe zinatsala, kuziyika bakha. Kenaka bakha pa ndiwo zamasamba ndikuyika mu uvuni pa madigiri 180. Kuphika kwa maola awiri, koma musaiwale maola theka lililonse kuti mutsegule bakha, kotero kuti ndi yokazinga. Pamene bakha lidzaphika, chotsani mafupa kuchoka. Mu poto, tsitsani madzi, kuwonjezera shuga, baden, sinamoni ndi kubweretsa zonse zotentha. Wiritsani madzi pa moto wochepa. Pamene shuga imadetsedwa, onjezerani batala wa shea, musunthire mpaka utali.
Musanayambe kutulutsa bakha, tsitsani madzi a chutney ndikuyika saladi yake yobiriwira. Manyuchi sangapereke zokoma zokha kudya, koma zabwino zokoma.
Mtima umasowa kusamalidwa nthawi zonse. Kuti ukhale wathanzi, uyenera kudya bwino. Ndi zakudya zotani zimene mumaphunzira kuchokera mu nkhaniyi. Tsopano mungathe kuziphatikizira mosavuta pa zakudya zanu komanso kuti mudye zakudya zomwe mumadya, yesetsani kudya mafuta ochepa, okoma ndi amchere. Zoterezi sizingapindulitse mtima wanu kapena chiwerengero chanu. Ndifunikanso kudya masamba ndi zipatso zambiri ngati n'kotheka, komanso mochepa momwe mungathere ndi zakudya zomwe zili ndi cholesterol. Kotero iwe umateteza mtima wako ku matenda ambiri ndipo nthawizonse uzikhala bwino.