Ukupheka kwezitya eziyiluncedo entliziyweni

Ukuze ube nentliziyo enempilo, kufuneka udle ngokufanelekileyo. Umsebenzi oqhelekileyo weentliziyo zethu, ukutya okuthosiweyo kunye namanqatha, iipesekiti eziphezulu, ukutya okukhawulezayo, izitya ezinamanzi kunye neengqumbo, ikhofi inobungozi. Olu luhlu lunokuqhubeka ixesha elide. Kwaye phantse wonke umntu uyazi malunga nalo. Kodwa akuyena wonke umntu owaziyo malunga nantoni na iimveliso ezinentliziyo yethu.
  1. Ioli yoOliva sele ibonwa njengeluncedo entliziyweni. Ikhusela nokunyanyisa nesifo sikashukela. Oku kuboniswa ngabazinzulu abaninzi. Nangona ukuba njengomzekelo ukuthatha abemi kwimimandla esezantsi yeYurophu, ehlala idibanisa kwioli yeoli. Akunamathuba okuba neentlungu zentliziyo. Yaye yonke into yokuba kule mveliso iqukethe i-acids acids, enceda umzimba ukulwa ne-slyshim cholesterol. Ukongeza, ioli yeoli iqukethe i-antioxidants yemvelo-i-vitamin E-A ne-A, ekhusela isisu senhliziyo kwi-radicals yamahhala.
  2. Intlanzi. Sonke siyazi ukuba amafutha amanqamle kunye nenyama ayaphikisana nalabo abaneengxaki ngentliziyo. Nangona kunjalo, inhlanzi enamafutha, ngokungafani nale mveliso, incedo kakhulu. Ngokomzekelo, i-salmon ne-trout. Ziyimithombo engcono kakhulu ye-acid acid-6 kunye ne-omega-3. Uninzi lwezondlo zithemba ukuba xa ukutya kukuquka intlanzi enamafutha, oko kuya kunceda ukunciphisa umngcipheko wokuhlaselwa kwentliziyo ngesithathu.
  3. Amantongomane anokuqukethe ama-acid acids, eziyimfuneko kumsebenzi wentliziyo yethu. Uninzi lwe-acids e-fatty lufumaneka kwi-walnuts, i-pine nut, ne-almonds. I-Nemeneee iya kuba luncedo kunye namanqwanqa, kodwa kungekho kwifom ehambileyo kunye necocekileyo. Ukongezelela, kumantongwane aqulethe iiprotheyini ezininzi kunye nefiber, ngoko banzima kakhulu. Kodwa ungakulibali ukuba amanqamzana ayakwi-caloric, ngoko akudingeki ukuba uyidle ngobuninzi. Izondlo zicetyiswa ukuba zongeze amanqamlezo kwisihlangu. Emva koko iinzuzo ezivela kubo ziya kuba zikhulu.
  4. I-Oatmeal porridge yidlo sasekuseni yendabuko evela kwisiNgesi. Le porridge inganelisa indlala ixesha elide. Kwakhona kwiiflethi ze-oatmeal ziqukethe i-fiber eninzi, enceda ukususa i-cholesterol emzimbeni. Ukongeza, i-oatmeal iqukethe i-potassium kunye ne-Iflavonoids, izinto ezondla intliziyo yesisu.
  5. Isipinashi. Uninzi lwethu aluyithandi le mveliso. Kwaye! Ufanelekela ngokufanelekileyo i-kymyas, intlanzi kunye ne-omelets. Kodwa okubaluleke kakhulu - kuyayinceda intliziyo. Kwi sipinashi kukho ininzi yefiber, i-potassium, i-gluten, i-folate, kunye neivithamini zeqela B. Ukuba yonke imihla, unokunciphisa ingozi yesifo senhliziyo.
  6. Iibhere kunye neziqhamo, kunye nemifuno, ziyayinceda intliziyo. Ngokomzekelo, i-cherries kunye ne-cherries ecocekileyo zizityebi kwiipectins, ezikunceda ukususa i-cholesterol engaphezulu komzimba. Ukongeza kwi-pectins, ezi ziqhamo zizityebi kwi-coumarin, ezithintela ukwakheka kwegazi. I-cholesterol iyakukhusela intliziyo kwi-apricot ezomileyo. Kwiipulo, kukho ezininzi iivithamini B no-C, amaminerali kunye ne-glucose.

Ukwazi ngeemveliso eziluncedo entliziyweni, unokuzilungiselela kuzo iintlobo ezahlukeneyo zokutya. Ukupheka kwezi zitya siza kukuxelela.

Isaladi nge zucchini



Ukongeza kwiivithamini kunye ne-fiber kule saladi, kukho iphinethi eninzi, ecebile kwi-chickpeas. Kule meko, akukho nto i-cholesterol, eyingozi kwinhliziyo.

Iimveliso ezine ze-saladi uzakufuna ezi zilandelayo: 1 zucchini, 1 iglasi ye-chickpeas ekulungele ukulungiswa, isiqingatha seglasi yengqolowa, i-half-head of red epiyiki, i-cheese e-20 eluhlaza, amaqabunga ama-5 e-saladi eluhlaza. I-refueling: iifuni ezimbini zeoli yeoli, iipunipoyi ezimbini zejisi lemon, ityuwa kunye nepepper ukunambitha.

Zinqumle zonke izithako zesaladi: i-anyanisi, i-zucchini, amaqabunga e-saladi. Baxube kunye ne-chickpeas kwisitya esikhulu, faka ushizi ogayiweyo, ijusi lemon, ioli kunye neoli. Isaladi ikulungele!

Isobho seTamatato kunye neerhafu



Isithako esiluncedo kakhulu kule ndawo siyi-peanuts. Iqukethe ubuninzi be-vitamin E kunye ne-coenzyme, eyiluncedo kwiinqanawa ze-eerdtsa.

Ukulungiselela isobho oya kuyidinga: i-anyanisi encinci, i-stery stalk, i-red bell pepper, i-clove yegalikhi, isiqingatha kilogram yeetatayi zomhlaba, isiqingatha se-teaspoon ye-curry kunye ne-paprika, ipilisi ebomvu ebomvu (ukunambitha), i-800 ml yenambuzane yenkukhu, ioli yeoli, i-sugar sugar (ukunambitha ), i-coriander, i-peanuts, ukhilimu omuncu, ityuwa kunye nopele.

Gaya yonke imifuno. Emva koko kwipuphuko, ukutshisa ioli yeoli yomnqumo. Nciphisa i-pepper e-sweet, u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi. Yongeza kubo i-pepper eshushu, i-paprika, i-curry, i-garlic, ityuwa kunye nopele. Ngomlilo ocothayo, uvuselela ixesha elivuthayo, udibanise imifuno malunga nemizuzu emibini. Emva koko faka iitato kunye nomhluzi wenkukhu kwimifuno. Yizisa emathunjini uze uhambe ngomlilo ngomnye umzuzu 10. Gweba isobho kwi-blender, yongeza umhluzi oseleyo uze upheke enye imizuzu emihlanu. Ngaphambi kokuba usebenze kwisobho, yongeza kancinci i-peanuts, i-coriander kunye ne-ukhilimu omuncu. Bon appetit!

Ulwandle olwandle kunye neetamatato



Ukuze ulungiselele esi sidlo uya kuyimfuneko: 10 iitamatati ezincinci, ii-clove zegalikhi, iipunipoli ezi-2. ioli yeoli, iviniga encinci, i-lemon, i-pepper ebomvu ebomvu, ikota yeglasi ye-basil, ii-bass 2 zelwandle, ityuwa kunye nepepper ukuze zive.

Esi sidlo sikulungele ngokupheleleyo kwi-oven, ngoko ke kunceda kakhulu. Yilungisa i-oven ukuya kuma-degrees angama-190. Sika utamatisi kwisiqingatha, ixesha kunye neviniga, ioli yeoli, i-garlic kunye ne-basil, ityuwa kunye nopeleyi. Susa intlanzi emathanjeni uze uthathe iinqununu. ITyuwa kunye nepepper. Beka intlanzi ehovini uze uyibhakale imizuzu eyi-10, wongeza kwiitamatayi kwaye ubhake kwenye imizuzu eyi-10. I-Perch ilungile! Khonza ngenjongo.

Duck nge plum chutney



I-fat fat is rich in acids acids omega 3 no-6, ekhusela intliziyo kwi-cholesterol.

Ukuze ulungiselele idada uza kufuna ezi zilandelayo: i-duck size, 2 i-celery ifumaneka, i-anyanisi, i-1 kroti, i-orange, i-garlic, isiqingatha seglasi yamagqabi, i-gramu 100 yeeshukela ezimdaka, 6 i-plums ezivuthiweyo, i-tubberry, i-sinamon, i-zira, ityuwa, i-pepper kunye ne-salad ephuzi eluhlaza. .

Sika i-orange zibe ziqhekeza ezine. Emva koko usike imifuno kwaye ubeke umzobo, oza kubhaka ibhasi. Gcwalisa idada ngetyuwa kunye namaqabunga efronta. Ukuhluma, okwakusalayo, ukubeka kwidada. Emva koko duck kwimifuno uze ufake efubheni kwi-degrees ezingama-180. Bhaka iiyure ezimbini, kodwa ungalibali yonke ihafu yesixa ukuguqula idada, ukuze idibene. Ngoxa idoki iya kubhaka, susa amathambo ukusuka kumanzi. Epenini, uthele amanzi, ungeze iswekile, i-baden, i-sinamon kwaye uzisa zonke ukupheka. Bilisa isiraphu phezu kobushushu obuphantsi. Xa ushukela ubumnyama, yongeza ibhotela ye-shea, ugxininise de ibe yinyani.

Ngaphambi kokuba ukhonze idada, uthele i-chutney isiraphu uze ubeke isaladi yakhe eluhlaza. Isiraphu ayinakukunika nje into enomdla ekudleni, kodwa i-flavour.

Intliziyo idinga ukunakekelwa rhoqo. Ukwenza uphile, kufuneka udle ngokufanelekileyo. Kukuphi ukutya okulungileyo kwintliziyo ozifundileyo kweli nqaku. Ngoku ungabandakanya kalula ukutya kwakho. Ukuze ufumane ukutya okunye ukutya, zama ukutya amanqatha amaninzi, amnandi kwaye anetyu. Iimveliso ezinjalo aziyi kuzuza enoba intliziyo yakho okanye umfanekiso wakho. Kwakhona kunqweneleka ukudla imifuno eninzi kunye neziqhamo ngokusemandleni, kunye ncinane nje ngokusemandleni okutya okuqukethe i-cholesterol. Ngoko ukhusela intliziyo yakho kwizifo ezininzi kwaye uya kuhlala uhlala kakuhle.