"Iwe unofanirwa kudya walnuts zuva rega rega," chiremba wangu akanditaurira kune imwe nguva yekuongorora kurapwa kwegore, "anodaro Jana Rogozhina ane makore 45. "Chiremba akati izvo zvichienderana nekuongorora kwechangobva kuitwa, kunyange zvishoma zviduku zvewarnuts pazuva zvinogona kuderedza zvakadzama muzinga we saponin, izvo zvinokonzera kukanganisa kwemariti uye kuumbwa kwemakate mumidziyo yeropa. Uye ichi ndicho chikonzero chikuru chepfungwa yepfungwa uye rufu. Ipapo ndakabvunza chiremba kuti ndezvipi zvimwe zvigadzirwa zviri nani pakushandisa kudzivirira zvirwere zvepfungwa. Uye akandiudza pamusoro pezvinhu gumi zvakanakisisa. Zvadaro ndakawana 6 mamwe mapeji akanaka akabatanidzwa mumamangwana akanaka emwoyo yevakadzi uye anosanganisira 10 michina. "
1. Menyu yakanaka - asperagus
Asparagus ine zvakawanda zve saponin, iyo inosunga bile acids uye cholesterol, kushambidza zvinhu izvi kunze kwemuviri. Zvisinei, chete katsvuku katsvuku hakuiti zvakanaka. Izvo zvinodiwa kuti zviishandise nemamwe maruva saponin-richine, zvakadai se quinoa kana alfalfa inomera. Vose pamwe chete vachapa zvinodiwa. Asparagus inewo anti-inflammatory substances (folate uye mavitamini C uye D).
2. Menyu yakakwana ishoko rekoti
Ichi chigadzirwa chagara chichionekwa sechinokuvadza kuhutano uye munguva ichangopfuura chave chichionekwa sechinobatsira uye chakakosha mukushandiswa kwezuva nezuva. Ongororo yapfupi! vakaratidza kuti 150 gramu dze chocolate tsvuku pazuva zvakaderedza huwandu hwehutachiona hweHatrosclerosis uye dzakaderedza huwandu hwezvinonzi "yakaipa" cholesterol uye triglycerides, uyewo yakakudza huwandu hwepamusoro-density lipoprotein ("yakanaka" cholesterol).
3. Menyu yakakwana - yega yega
Green tea ine zvakawanda zvishoma kune caffeine kupfuura tei yakasviba. Iine antioxidants: mavitamini A, C uye E, tannins uye flavonoids (zvinhu zvinokonzerwa nehutachiona zvinokonzera kukonzera mapiritsi uye kurwisa kenza masero).
4. Mhuka yakakwana - herring
Kazhinji salmon inoshandisa mheta. Uye zvisina maturo, nokuti herring inenge inenge yakanyora kurema mazinga omega-3 fatty acids, iyo inoderedza hutano hwe triglycerides uye chiyero chekukura kwe atherosclerotic plaques, uyewo kuderedza dambudziko reurthmia, izvo zvinogona kutungamirira kukurumidza kufa.
5. Mamiriro Akakwana - Oatmeal
Simba rakasvibiswa re oatmeal rinosanganiswa ne-low-density lipoproteins uye rinobvisa kubva mumuviri. Oats inobvawo puroteni, calcium, iron, magnesium, zinc, mhangura, manganese, thiamine, folacin uye vitamini E. Iine mafuta anopa utano kupfuura mamwe mbeu.
6. Mhuka yakakodzera - machero
Maererano nekuongorora kwechangobva kuitika, maarangi ane nhamba huru ye flavonols, iyo inoderedza LDL-cholesterol ("yakaipa" cholesterol) uye kuwedzera HDL-cholesterol ("yakanaka" cholesterol). Nokudaro, vanhu vane huwandu hwe "bad" cholesterol vanokurudzirwa, pane marangi akawanda, mazambiringa nemarimu.
7. Menyu yakakwana - papaya
Iyi michero yakajeka inotonhorera ndiyo inonyanya kugadzirisa zvirwere zvine utachiona hwekudya. Vanobvumira kuchengetedza zvipembenene zvezvinyoro zvinotapira zvemuviri nemukumbo. Papaya ine potassium - imwe yezvakanakisisa zvinovaka muviri.
8. Mhando yakakwana - plum yakaomeswa
Plum yakaoma (prunun) ine utano hwakanaka hwepanyama uye inenge ine yakawanda ye antioxidants uye fiber, iyo inokosha zvikuru pakudzivirira kwehutano hwemwoyo. Kungoita magiramu 100 emigungwa yakaomeswa zuva rimwechete inopa muviri wedu anenge 25 muzana yezuva nezuva fiber inoda, asi chiyero chakanaka chemichero chinokonzerwa nemichero ine 200 calori chete.
9. Mhando Yakakwana - Zvokudya Zvimedu
Iyo yakajeka yakajeka mifananidzo yemichero, zviri nani. Sweet mbatata yakafuma mu carotenoids - yakasimba antioxidants. Izvi ndezvimwechete izvo zvinodzivirira mbatatisi mumamiriro ezvinhu echisikigo, zvichiita kuti zvideredze kupiswa kwezuva. Uyewo, mbatata inodzivirira mwoyo yedu kubva pakudzvinyirirwa kunokonzerwa nehurukuro dzakasununguka.
10. Yakanaka yemenyu - walnuts
Mukuwedzera kune saponin, iwowo ane alfalinolenic acid uye omega-3 fatty acids, yakafanana neaya inowanikwa mumishonga inonzi herring.
Zvose izvi zvinogadzirwa nemhando yakakwana yemwoyo wemadzimai.