- Mafuta omuorivhi ave kwenguva refu achionekwa seanobatsira pamwoyo. Iyo inodzivirirawo kudzvinyirira uye chirwere cheshuga. Izvi zvinoratidzwa nevakawanda masayendisiti. Kunyangwe kana semuenzaniso wekutora vagari vemunharaunda yekumaodzanyemba kweEurope, iyo inowedzera kuwedzera kumafuta omuorivhi wekudya. Havana kunyanya kuora mwoyo. Uye zvose nokuti mune chigadzirwa ichi ine fatty acids, iyo inobatsira muviri kurwisa slyshim cholesterol. Mukuwedzera, mafuta emuorivhi ane masikirwo e-antioxidants - mafuta-anogadzirisa mavitamini e E neA, izvo zvinodzivirira mwoyo musumbu kubva kumavara emhando dzakasununguka.
- Hove. Isu tose tinoziva kuti mafuta mafuta uye nyama zvinopesana kune avo vane matambudziko nemoyo. Zvisinei, hove dzine mafuta, zvakasiyana nemishonga iyi, inobatsira zvikuru. Ndiyo yakanakisisa inobatsira yemafuta asidi-6 uye omega-3. Vazhinji vezvokudya zvinovaka muviri vane chivimbo chokuti kana kudya kunosanganisira hove dzakawanda, zvino izvi zvingabatsira kuderedza ngozi yekurwadziwa kwemoyo nechetatu.
- Nutswe dzinewo mafuta acids, izvo zvinodiwa kumabasa emwoyo yedu. Mazhinji emafuta acids anowanikwa mumarnuts, pine nuts, uye amamondi. Nemeneee ichave yakakosha uye mapeanuts, asi kwete mune fried, uye fomu yakachena. Mukuwedzera, mumarimu mune zvakawanda zveproteine uye fiber, saka vari kunetsa kwazvo nzara. Asi usakanganwa kuti marimu ane caloriki, naizvozvo haufaniri kuidya muhuwandu hwakawanda. Vanodya mishonga vanorayirwa kuwedzera mutsara kune shangu. Zvadaro zvikomborero zvinobva kwavari zvichava zvakakura.
- Oatmeal porridge ndeyekudya kwemazuva ano kubva kuChirungu. Iyi peji inogutsa nzara kwenguva refu. Uyewo mune mafuta ane oatmeal ane zvakawanda zvakawanda, izvo zvinobatsira kubvisa cholesterol kubva mumuviri. Mukuwedzera, oatmeal ine potasium uye Iflavonoids, zvinhu zvinopa moyo musumbu.
- Sipinachi. Vakawanda vedu hatidi chigadzirwa ichi. Uye pasina! Anokodzera zvakakwana kymyas, hove uye kunyange omelets. Asi zvinonyanya kukosha - zvinobatsira mwoyo. Mu sipinashi pane zvakawanda zve fiber, potasium, gluten, folate, uyewo mavhithamini eboka B. Kana iri zuva rega rega, iwe unogona kuderedza dambudziko rehutano hwemwoyo.
- Mhete nemichero, pamwe nemiriwo, inobatsira moyo. Semuenzaniso, cherries uye sweet cherries zvakapfuma mu pectin, izvo zvinobatsira kubvisa cholesterol yakawandisa kubva mumuviri. Mukuwedzera kune pectin, michero iyi yakafuma mu coumarin, iyo inodzivisa kuumbwa kweropa. Cholesterol inodzivirira mwoyo kubva pamapuriko emaomesheni. Mune maapulo, pane mavitamini B uye C, minerals uye glucose.
Kuziva nezvezvigadzirwa zvinobatsira mwoyo, unokwanisa kugadzirira kubva kwavari zvakasiyana siyana zvezvokudya. Mapepa ezvokudya izvi tichakuudza.
Saladi ne zucchini
Mukuwedzera kune mavithamini uye fiber mune iri saladi, kunewo zvakawanda zveproteine, iyo yakazara mu chickpeas. Munyaya iyi, hapana zvachose cholesterol, iyo inokuvadza mwoyo.
Nezvokudya zvina zvehadhidi iwe uchada zvinotevera: 1 zukini, 1 girasi rezvigadzirwa zvakagadzirirwa, hafu yegirasi yegorosi, hafu yemusoro weeiiiii, 20 gorosi rakaoma, 5 mashizha emuradhi muhodhi. Nokuda kwemafuta: mafuraji maviri emafuta emuorivhi, mafurapuni maviri emonamu, munyu uye pepper kuti tate.
Sarudza zvose zvinoshandiswa zve saladi: anyanisi, zucchini, mashizha emuhadhi. Vanyengedze pamwe chete nehokwe mumudziyo mukuru, kuwedzera gashizi, jisi, maorivhi nemafuta. Saradi yakagadzirira!
Tomato soup nesahara
Chinhu chinonyanya kukosha mundiro iyi mapeji. Iyo ine mavitamini E akawanda uye coenzyme, iyo inobatsira kumidziyo eerdtsa.
Kugadzira muto unenge uchitsvaga: eiiiiiiiiii, tsamba yewaini, 1 bhero tsvuku tsvuku, clove yegoriki, hafu ye kilogiramu yematata pasi, hafu yeiyopu yepirry neporogia, inopisa tsvuku yepiresi (kuravira), 800 ml yemukaka wehuku, mafuta omuorivhi, marashi tsvina ), coriander, mahwende, mukisi munyu, munyu uye pepper.
Geda miriwo yose. Zvadaro muhombodo, kupisa mafuta omuorivhi. Shandisai pepper inotapira, onion, celery kusvikira yakanyorova. Wedzera kwavari pepper inopisa, paprika, curry, garlic, munyu uye pepper. Pamoto unononoka, uchifambisa nguva inokurudzira, simmer miriwo kwemaminitsi maviri. Zvadaro wedzerai tomate uye muto wehuku kune miriwo. Itai kumota uye ipapo pamoto usingadziviri kune imwe maminitsi gumi. Geda muto mu-blender, wobva wawedzera muto wakasara uye ubike kune imwe maminitsi mashanu. Usati washanda mune muto, onai zvishoma zvakakangwa mhete, coriander uye ukamu hwakasviba. Bon appetit!
Gungwa rakagadzirwa nematata
Kugadzira chikafu ichi iwe uchachida: 10 maduku tate, 2 clove yegoriki, 2 maspuni. mafuta omuorivhi, vhiniga duku, 1 lemon, tsvuku tsvuku tsvuku, yechina yegirazi yebheriri, 2 gungwa, munyu uye pepper kuti tate.
Iyi ndiro yakagadzirirwa zvachose muchoto, saka inobatsira zvikuru. Preheat oven kusvika 190 degrees. Durai tomate muhafu, nguva nevhiniga, mafuta omuorivhi, garlic uye basil, munyu uye pepper. Bvisa hove pamapfupa uye ucheke muzvimedu. Munyu uye pepper. Isa hove iri muchoto uye uibike kwemaminitsi gumi, wobva wawedzera kuna tomate ugobika kune imwe maminitsi gumi. Perch yakagadzirira! Shumira iyo yakakurudzirwa.
Dhaka ne plum chutney
Dhaka mafuta akafuma muine mafuta acids omega 3 ne6, iyo inobatsira kuchengetedza mwoyo kubva kune cholesterol.
Kugadzirira dha iwe uchada zvinotevera zvinoshandiswa: dhambiri yakakura duck, 2 celery inowanikwa, 2 anonisi, 1 karoti, 1 marangi, garlic, hafu yegirazi yemashizha emashizha, 100 gm eashuga tsvuku, 6 mafura, plamu, tubberry, sinamoni, zira, munyu, pepper uye vhuzha mutsara .
Dura maruva muzvikamu zvina. Zvadaro tema miriwo uye uise chimiro chavo, icho chinozobika bhadha. Zadza dha nemunyu uye mashizha e safrononi. Chiripo, chakasara, chichiisa mubhangi. Ipapo dhani pamiriwo uye uise muchoto pa 180 degrees. Bika kwemaawa maviri, asi usakanganwa hafu yega yega yega kuti uise dha, kuitira kuti igove yakabikwa. Apo bhanhire richagadzirwa, bvisa mapfupa kubva kunyura. Muchiri, shandisa mvura, shandisa shuga, baden, sinamoni uye uuye nezvose zvinobikira. Birai sirasi pamusoro pekupisa kwakadzika. Apo shuga inosviba, kuwedzera iyo shea bhotela, inomhanyisa kusvikira yakaoma.
Usati washumira dha, ivhura chutney sirasi uye uise mushonga waro wemafuta. Sirasi haingori kupa tambo inonaka kune nyama, asi yakanaka.
Moyo unoda nguva dzose kutarisirwa. Kuti uite kuti uwane hutano, unofanira kudya zvakanaka. Zvokudya zvipi zvakanaka kune mwoyo wamakadzidza kubva munyaya ino. Iye zvino iwe unogona kuzviisa nyore nyore pane zvaunodya.Uye kuti uwane zvakanyanya pane zvekudya iwe, edza kudya mafuta mashoma, anotapira uye ane salty. Zvinhu zvakadai hazvizobatsiri kana mwoyo wako kana chimiro chako. Izvo zvinodikanwa kudya semiti mizhinji uye michero sezvinobvira, uye zvishomanana sezvinobvira zvekudya zvine cholesterol. Saka iwe unodzivirira mwoyo wako kubva kune zvirwere zvakawanda uye nguva dzose uchagara wakanaka.