Dokotala wina wazaka 45 dzina lake Jana Rogozhina, ananena kuti: "Tsiku lililonse, dokotala ayenera kundiuza kuti adye mankhwala a walnuts. "Dokotalayo ananena kuti malinga ndi kafukufuku waposachedwapa, ngakhale kamtengo kakang'ono ka walnuts patsiku kamatha kuchepa kwambiri msinkhu wa saponin, zomwe zimapangitsa kuti ziwonongeke mitsempha ndi kupanga mapangidwe m'mitsempha ya mitsempha. Ndipo ichi ndicho chifukwa chachikulu cha matenda a mtima ndi imfa. Kenaka ndinamufunsa dokotala kuti ndi zinthu zina ziti zomwe zingakhale zothandiza poletsa matenda a mtima. Ndipo anandiuza za zinthu 10 zabwino. Kenaka ndinapeza maphikidwe ena okongola 6 omwe ali nawo m'masamba abwino a mitima ya amayi ndipo amaphatikizapo zinthu 10. "
1. Menyu yabwino - katsitsumzukwa
Katsitsumzukwa kali ndi mankhwala ambiri a saponin, omwe amamanga bile acid ndi cholesterol, kutsuka zinthu izi kunja kwa thupi. Komabe, katsitsumzu kamodzi kokha sikapereka zotsatira zabwino. Ndi zofunika kugwiritsa ntchito ndi zakudya zina zotchedwa saponin, monga quinoa kapena alfafa. Pamodzi adzapereka zotsatira zoyenera. Katsitsumzukwa kadzakhalanso kotsutsa-zotupa zinthu (mwambo ndi mavitamini C ndi D).
2. Menyu yabwino ndi chokoleti
Kuyambira kale mankhwalawa akhala akuonongeka ku thanzi ndipo posachedwapa wakhala akuwoneka ngati othandiza komanso kofunikira kuti agwiritse ntchito tsiku ndi tsiku. Kafukufuku waposachedwa! anawonetsa kuti masentimita 150 a chokoleti yamdima tsiku ndi tsiku amachepetsetsa mwayi wa matenda a atherosclerosis ndipo amachepetsa mlingo wa zotchedwa "choipa" cholesterol ndi triglycerides, komanso kuwonjezera kukula kwa cholesterol ("chabwino" cholesterol).
3. Malo okongola - tiyi wobiriwira
Tiyi yaukhondo imakhala ndi tiyi ya tiyi yochepa kuposa tiyi yakuda. Lili ndi antioxidants: ma vitamini A, C ndi E, tannins ndi flavonoids (zinthu zomwe zimathandiza kuchepetsa matenda a khansa komanso kumenyana ndi khansa).
4. Zakudya zabwino
Nthaŵi zambiri nsomba amakonda herring. Ndipo mopanda pake, chifukwa herring ali ndi mbiri yapamwamba ya omega-3 fatty acids, yomwe imachepetsa mlingo wa triglycerides ndi kuchuluka kwa kukula kwa atherosclerotic plaques, komanso kuchepetsa chiopsezo cha arrhythmia, chomwe chingapangitse kufa mwadzidzidzi.
5. Njira Yokwanira - Oatmeal
Mitambo yowonjezera ya oatmeal imaphatikizidwa ndi zochepa za lipoproteins ndikuzichotsa ku thupi. Oats ndi magwero a mapuloteni, calcium, iron, magnesium, zinki, mkuwa, manganese, thiamine, folacin ndi vitamini E. Lili ndi mafuta omwe ali ndi thanzi kuposa mbewu zina.
6. Zakudya zabwino - malalanje
Malingana ndi kafukufuku waposachedwapa, malalanje ali ndi nthenda yaikulu ya flavonols, yomwe imachepetsa LDL-cholesterol ("choipa" cholesterol) ndi kuonjezera HDL-cholesterol ("zabwino" cholesterol). Choncho, anthu omwe ali ndi cholesterol "choipa" amalimbikitsidwa, pali malalanje ambiri, zipatso za mandimu ndi mandimu.
7. Menyu yabwino - papaya
Chipatso chowala chotenthachi ndicho chitsimikizo chabwino kwambiri cha mavitamini a m'mimba. Amalola kuti azikhalabe ndi mitsempha ya m'mimba ndi m'matumbo. Papaya ali ndi potaziyamu - imodzi mwa zakudya zabwino kwambiri pamtima.
8. Mwapamwamba menyu - zouma maula
Mpunga wouma (prunes) ali ndi zokoma zokoma ndipo zimakhala ndi mankhwala ochuluka kwambiri a antioxidants ndi fiber, omwe ndi ofunika kwambiri popewera matenda a mtima. Magalamu 100 okha a zowuma zowonongeka patsiku amapereka thupi lathu pafupifupi 25 peresenti ya zofunikira za tsiku ndi tsiku, pamene zipatso zabwino zowonongeka zili ndi makilogalamu 200 okha.
9. Mwapangidwe Menyu - Chokoma Mbatata
Mitengoyi imakhala yobiriwira kwambiri. Mbatata zokoma ndi olemera mu carotenoids - amphamvu antioxidants. Izi ndizofanana zomwe zimateteza mbatata ku zinthu zakuthupi, zomwe zimapangitsa kuti zikhale zosavuta kuzizira. Komanso, mbatata amateteza mitima yathu ku zowonongeka chifukwa cha zida zowonjezera.
10. Menyu yabwino - walnuts
Kuwonjezera pa saponin, amakhalanso ndi alfalinolenic acid ndi omega-3 fatty acids, ofanana ndi omwe amapezeka mu herring.
Zonsezi ndizo mapu abwino a mtima wamkazi.