Ufanele udle ama-walnuts nsuku zonke, "ugqirha wam wandixelela kunyango olulandelayo lonyango," uthi uJana Rogozhina oneminyaka engama-45 ubudala. "Ugqirha uthe ukutsho kwezifundo zakutshanje, nokuba neyincinci yamancinin ngemini inganciphisa kakhulu izinga le-saponin, elenza umonakalo kwimibhobho kunye nokubunjwa kwamatye emithanjeni yegazi. Kwaye le nto ibangela enkulu yesifo senhliziyo kunye nokufa. Emva koko ndacela ugqirha ukuba yintoni enye imveliso engcono yokusebenzisa ukukhusela izifo zentliziyo. Yaye wandixelela malunga nemveliso ephezulu. Emva koko ndafumanisa iikholeji ezi-6 ezithandekayo ezifakwe kwimenyu efanelekileyo yeentliziyo zeentombi kwaye zibandakanya iimveliso ezili-10. "
1. Imenyu efanelekileyo - i-asparagus
I-Asparagus inomthamo omkhulu we-saponin, obopha i-bile acid kunye ne-cholesterol, ukuhlamba ezi zinto ngaphandle komzimba. Nangona kunjalo, i-asparagus eyodwa kuphela ayiniki umphumo omuhle. Kuyinto enqwenelekayo ukuyisebenzisa kunye nezinye izityebi ezine-saponin, ezifana ne-quinoa okanye i-alfalfa ehluma. Bonke baya kunika umphumo oyifunayo. I-Asparagus iqulethe izinto ezichasayo (i-folate kunye namavithamini C no-D).
Imenyu egqibeleleyo yiyhokolethi
Le mveliso sele ibonwa njengengozi kwimpilo kwaye kungekudala ibonakaliswe njengeyiluncedo kwaye iyimfuneko yokusetyenziswa kwansuku zonke. Uphando olutsha! wabonisa ukuba kuphela i-150 grams yetshokolethi emnyama ngosuku eyancitshisa kakhulu amathuba okuphika i-atherosclerosis kwaye yanciphisa izinga le-cholesterol "engalunganga" kunye ne-triglycerides, kwaye yenyusa izinga le-lipoprotein ("entle" ye-cholesterol).
3. Imenyu epheleleyo - itiye eluhlaza
Itiye elihlaza liqukethe i-cafeine engaphantsi kune-tea emnyama. Iqulethe i-antioxidants: iivithamini A, i-C ne-E, i-tannins kunye ne-flavonoids (izinto eziphilayo ezinceda ukuphelisa i-carcinogens kunye nokulwa namaseli omhlaza).
4. Imenyu epheleleyo - i-herring
Ngokuqhelekileyo i-salmon ikhetha ukuxuba. Kwaye, ngenxa yokuba inqwelwana iqulethe irekhodi eliphezulu le-omega-3 fatty acids, elinciphisa izinga le-triglycerides kunye nezinga lokukhula kwe-atherosclerotic plaques, kwaye iyanciphisa umngcipheko we-arrhythmia, okhokelela ekufeni ngokukhawuleza.
5. Imenyu epheleleyo - i-Oatmeal
Iifubhu ze-oatmeal zidibeneyo zihlanganiswe neepoprostine ezincinci zisezantsi kwaye zizisuse emzimbeni. I-Oats nayo iyimithombo yamaprotheni, i-calcium, isinyithi, i-magnesium, i-zinc, ithusi, i-manganese, i-thiamine, i-folacin kunye ne-vitamin E. Iqukethe amafutha anempilo kunamanye amabini.
6. Imenyu efanelekileyo - ii-oranges
Ngokweziphumo zangoku, ii-oranges ziqulethe inani elikhulu le-flavonol, elinciphisa i-LDL-cholesterol ("imbi" ye-cholesterol) kwaye yandisa i-HDL-cholesterol ("entle" i-cholesterol). Ngoko ke, abantu banendawo yokuphakanyiswa kwe-cholesterol "engalungile", kukho ii-oranges ezingaphezulu, iidipefruit kunye neelum.
7. Imenyu epheleleyo - ipapaya
Isiqhamo esiqhakazileyo sezityalo ziyimvelaphi ephezulu ye-enzyme yokugaya. Bavumela ukugcina izicatshulwa zomzimba zesisu kunye namathumbu. I-Papaya iqukethe i-potassium-enye yezona zondlo ezifanelekileyo kwiintliziyo.
8. Imenyu epheleleyo - iplami eyomileyo
Iiplamu ezinomileyo (i-prunes) zinomdla okwemvelo kwaye ziqulethe i-antioxidants kunye ne-fiber eninzi, ebaluleke kakhulu ukukhusela izifo zentliziyo. Iigrimu ezili-100 kuphela ze-plums ezomileyo ngosuku zinika umzimba wethu phantse malunga neepesenti ezingama-25 zeemfuno ze-fiber zansuku zonke, ngelixa isixa esilungileyo sesithelo se-prune sinama-khalori angama-200 kuphela.
9. Imenyu epheleleyo - Iipatata ezinomsoco
Ukugqithisa ngokugqithiseleyo imifuno, bhetele. Iitapile ezithambileyo zizityebi kwi-carotenoids - ezinamandla zokhuselo lwe-antioxidants. Ezi zizinto ezifanayo ezikhusela iitatata ezintle kwiimeko zendalo, okwenza kube nzima ukutshisa ilanga. Kwakhona, amazambane amnandi avikela iintliziyo zethu kumonakalo obangelwa ngama-radicals amahhala.
10. Imenyu efanelekileyo - iilnuts
Ukongeza kwi-saponin, nazo ziqulethe i-alfalinolenic acid kunye ne-omega-3 fatty acids, ezifana nezo zifumaneka kwi-herring.
Yonke le mveliso imenyu epheleleyo yeentliziyo zentombi.