Zai yiwu cewa kai ma damuwa ne game da ƙarar kawanka don damuwa game da zuciyarka. Duk da haka, kana buƙatar mayar da hankali ga lafiyar zuciyarka, saboda cututtuka na zuciya da jijiyoyin jini kowace shekara yana ɗauke da rayukan dubban mata na shekaru daban-daban. Zuciyar zuciya da ci gaba da nauyin nau'i nau'i ne guda biyu da ke gudana a hannunsa, saboda nauyi mai yawa yana haifar da ƙara karfin jini (kuma wannan shine babban haɗarin haɗari a farawa na cututtukan zuciya). Aiki na yau da kullum, da abinci masu yawa a cikin fiber, acidic acid da masu lafiya, tare da iyakanceccen abun ciki na ƙwayoyi masu yawa da kuma masu karba wadanda ke ƙara yawan cholesterol. A lokacin hutun lokacin mun haɗu da wani abu mai kyau don marigayi karin kumallo, nauyin sinadarin abin da ke taimakawa zuciyarka a cikin kyakkyawan tsari. Tunatar da wasu cewa kana buƙatar kulawa da zuciya, yayin da kake matashi: kiran abokanka da kuma samar da kayan ado don lafiyarka!
Salatin hatsi kyafaffen, rasurfan da avocado
4 servings
Shiri: minti 7
3 tbsp. spoons na balsamic vinegar; 2 tbsp. spoons na grated orange kwasfa; 2 tbsp. spoons na zuma; gishiri da ƙasa baki barkono dandana; Gilashin 6 na ganyayyaki mai laushi; 2/3 kofin finely yankakken ja albasa; 100 g na sliced kyafaffen kifi; 1/4 na avocado peeled, a yanka a cikin bakin ciki; 16 tabarau na ruwan hoda mai ruwan hoda (ba tare da fata) ko 11L ganyayyaki ba.
Shiri na girke-girke:
A cikin babban kwano, ta doke whisk tare da vinegar, barkono na fata da zuma. Sauƙi ƙara ƙara man zaitun, biye da gishiri da barkono. Ƙara salatin da albasa da haɗuwa da kyau. Saka salmon a gefe ɗaya na tasa, da kuma zuba kayan lambu a wancan. Yada furodi da rassan avocado a gefen tasa. Darajar abincin jiki na daya rabo (1/4 na letas): 28% mai (5.5 g, 1 g cikakken mai), 55% carbohydrate (24 g), gina jiki 17% (7.5 g), 4 g fiber 61 mg calcium , 1 MG na ƙarfe, 582 MG na sodium, 169 kcal.
Gishiri da yawa tare da tumatir da tumatir, Ricotta cuku da Rucola salad
4 servings
Shiri: minti 10 Shirin: minti 5
1 tbsp. da man shafawa na man zaitun. 1 tbsp. wani cokali na tafarnuwa mai squeezed; gishiri da ƙasa baki barkono dandana; 4 tumatir, "Slivka", a yanka zuwa kashi 4; 1/2 kofin cuku mai ƙananan "Ricotta"; 1/2 teaspoon grated lemun tsami zest; Kofuna na 3/4 na yankakken yankakken ganye ya bar "Ruccola" guda 4 na gurasar gurasa mai yawa.
Shiri na girke-girke:
Yi tunanin rasberi. A cikin kwano mai laushi, man zaitun na whisk, tafarnuwa, gishiri da barkono. Ƙara tumatir da kuma haɗa da kyau. Yada tumatir (yanke) a kan takardar burodi da kuma gasa na mintina 5 (har sai sun zama taushi da murkushe). A halin yanzu, a cikin wannan kwano, hada cuku, lemun tsami zest, gishiri da barkono. Cokali wannan cakuda a kan kayan ado da kuma ado da salatin. Yanke kayan ado da rabi kuma sa a kan salatin tumatir dafa. Gwargwadon abinci mai gina jiki ta nama (2 hawan gurasa): 29% mai (5 g, 1 g cikakken mai), furotin 20% (8 g), 51% carbohydrate (20 g), 3 g fiber, 172 MG calcium, 1.5 MG na baƙin ƙarfe, 233 MG na sodium, 150 kcal.
Gilashin bishiyoyi tare da maple syrup tare da yoghurt da tumatir tare da kwayoyi da dried 'ya'yan itatuwa
4 servings
Shiri: minti 10
Shiri: minti 20
4 apples "Golden" ba tare da ainihin, a yanka a cikin 8 guda kowace; 5 tbsp. spoons na maple syrup; 1/2 tbsp. spoons na melted man shanu ba tare da man shanu; 1/2 kofin low mai yogurt ba tare da fillers; 1/4 tsp ƙasa kirfa; tsunkule na ƙasa cloves; 1/2 kofin nama mai ƙananan nama tare da kwayoyi da 'ya'yan itatuwa masu sassaka; tsunkule na nutmeg.
Shiri na girke-girke:
Yi la'akari da tanda zuwa 200 ° C. Dasa apples, 3 tbsp. Spoons na syrup da melted man shanu a cikin wani kwanon rufi da kuma Mix da kyau. Gasa na kimanin minti 20, yana motsawa lokaci-lokaci, har sai apples suna da taushi kuma an rufe su da ɓawon burodi da kuma lokacin farin ciki na syrup. A halin yanzu, a cikin wani karamin kwano, ta doke yogurt na whisk, kayan yaji da sauran 2 tbsp. spoons na maple syrup. Ciki da apples apples a cikin m kananan faranti. Yayyafa tare da muesli, to, ku zub da kayan yaji. Gida na gina jiki na daya (1 apple da miya): 11% mai (3 g, 1 g cikakken mai), 84% carbohydrate (50 g), gina jiki 5% (3 g), 5 g fiber, 98 mg calcium, 1 MG ƙarfe, 53 MG na sodium, 222 kcal.
Casserole tare da alayyafo, Feta cuku da walnuts
4 servings
Shiri: minti 5
Shiri: minti 23
2 teaspoons na man zaitun; Fuka-fukin fure 8 na spring albasa, sliced mai sauƙi; 2 teaspoons na squeezed tafarnuwa; 280 g na yankakken alayyafo; 3 tbsp. spoons na sabo faski; 60 g na cukuwar Ceta crumbled; 1 kofin madara mai madara; 2/3 kopin gida cuku; gishiri da ƙasa baki barkono dandana; 1 babban kwai; 5 sunadarai na qwai babba; 2 sassa na dukan gurasa hatsi, dried a cikin mai yistiro da kuma yanke zuwa cubes; 2 tbsp. spoons na yankakken walnuts.
Shiri na girke-girke:
Yi la'akari da tanda zuwa 200 ° C. A cikin kwanon frying ba tare da nisa da diamita 25 cm, zafi man a kan matsanancin zafi. Yada albasa da albasa da kuma yayyafa tafarnuwa kuma toya har albasa ya zama taushi. Cire kwanon frying daga zafi. Ƙara alayyafo da faski, biyayyen Feta. A cikin busa, ka hada da madara, cakuda, gishiri da barkono har sai santsi. Ƙara kwai da kwai fata kuma sake sakewa. Zuba wannan cakuda a kan alayyafo, sa'an nan kuma ƙara gurasar gurasa. Gasa ga mintuna 12 ba tare da murfi ba. Yayyafa casserole tare da kwayoyi da gasa har sai launin browns. Dadin da ake ginawa ta jiki (1/4 casserole): 33% mai (10 g, 3 g cikakken mai), 36% carbohydrate (25 g), gina jiki 31% (21 g), 5 g fiber, 314 MG calcium, 4 MG iron , 612 MG na sodium, 271 kcal.