Abantu bakithi bajwayele ukwenza iphathi ngamaholide oNyaka oMusha ngokugcwele, bakhohlwe ngokulinganisela kanye nazo zonke izinhlobo zemikhawulo. Uma umuntu ephilile ngokuphelele, ukuhamba okunjalo ngeke kuwuthinte kakhulu umzimba, amalungiselelo ambalwa we-enzyme kuphela azodakwa. Isimo sehlukile lapho kuba nezinkinga ezinkulu, ezinjengesifo sikashukela, i-pancreatitis noma isifo sokuqina kwemithambo yegazi emithanjeni yegazi.
Akufanele ukwesaba, kepha kufanele uzibambe. Labo ababheka impilo yabo bayazi ukuthi ukukhetha kwezitsha nemikhiqizo yetafula lokudla kuyinto enhle impela. Yenza imenyu ehlukahlukene futhi emnandi ayinzima, itafula loNyaka oMusha nge-atherosclerosis yemithambo yegazi ngeke libangele.
Ukudla okulula
Ama-Avocado Crackers
Umkhosi uqala ngokuthile okukhanyayo, i-appetizer ye-avocado iyindlela enhle. Inama-acid amaningi aqukethe i-omega-3 fatty acid akhulisa i-cholesterol enegazi eliphakeme kakhulu futhi acishe igazi. Okokudla okulula, uzodinga nokuthenga amakhukhi acebile e-fiber.
Ukuze upheke, thatha izingcezu ezi-4 ze-avocado, isipuni sikagalikhi osikiwe, izipuni 2 ezincane zekorori yomhlabathi, isipuni sejusi kalamula no-200 g we-tofu ushizi. Ukunambitha engeza usawoti omncane kanye nopelepele omnyama.
Okokuqala, zonke izithako zingumhlabathi zisebenzisa isigaxa senyama noma i-blender, bese kutholakala isisindo esiningi. Lapho-ke ukunamathisela kusatshalaliswa kuma-crackers, kubekwe kahle esitsheni, kuhlotshiswe ngamahlumela we-parsley.
Iminqumo ethosiwe
I-appetizer yeminqumo ethathiwe ngeke ibe yingozi ngokuphelele, konke okudingekayo kungukucabanga okuncane. Udinga ukuthenga amathini ambalwa omnqumo ovinjelwe, engeza kuwo:
- wezipuni ezimbili zamafutha omnqumo;
- iqabunga le-bay;
- 100 g wejusi kalamula;
- uhhafu wesipuni esincane se-zest;
- paprika elingakanani.
Iminqumo ithululelwa ngokugqoka, kukhethwe amahora ambalwa futhi ungakwazi ngokushesha ukuhambisa isidlo etafuleni.
Inkambo eyinhloko
I-turkey ebhakwe
Izitsha eziphambili zoNyaka oMusha ze-atherosclerosis zemithambo yegazi kufanele zilungiselelwe kusuka ezinhlotsheni ezivunyelwe zenyama. Kuyadingeka ukugwema inyama ebomvu, ikwenza uzizwe kabi, amazinga e-cholesterol ayanda, futhi amathuba okuba nesifo senhliziyo ayanda.
I-turkey iyisinqumo esihle, esenziwe nge-parsley, i-garlic, i-olive yamafutha, izinongo nosawoti. Iziguli ezinesifo somkhuhlane wegazi zelulekwa ukuba zingafaki usawoti, ziyisuse esikhundleni sikalamula.
Isidumbu sikakhukhunathi sigcotshwa ngezinongo, sikukhiphe, kanti okwamanje, shisa i-oveni. Isikhathi sokulungiselela sincike osayizi benyoni; izinga lokushisa lisetwa ngamadigri ayi-180. Ngemuva kwehora, umlenze we-turkey ubhoboziwe, uma ujusi uqala ukubonakala, isidlo isilungile.
ILasagna
Ngenye indlela, nge-atherossteosis, i-lasagna yemifino ilungiswa etafuleni loNyaka oMusha. Le ndwangu ilungele abanesifo sikashukela neziguli ezinenkinga yokujikeleza kwegazi. Isimo esiyinhloko ukusetshenziswa kwamashidi wonke wefulawa yokusanhlamvu.
Ngaphezu kwalokho, udinga ukuthatha:
- ushizi onamafutha amancane;
- isosi yetamatisi;
- imifino evunyelwe lesi sifo.
Isiguli uqobo singalawula inani lemifino nezinongo.
Okokuqala, fudumeza uwoyela we-olive, engeza imifino eqoshiwe, gazinga phezu kokushisa okuphansi, inkathi ngosawoti. Ngemuva kwalokho, ngokuya ngemiyalo, amashidi alungiswa.
Kuhhavini ukufuthelwa ngamadigri ayi-180, indishi yokubhaka igcotshwe uwoyela wemifino. Beka amashidi we-lasagna ezingxenyeni bese uwagcoba ngesoso, ufafaze ngemifino, uzodinga ukwenza izingqimba eziningana. Iqabunga lokugcina lifafazwa ngososo, lifafazwe ngoshizi we-grated.
Ifomu kufanele limbozwe nge-foil, lifakwe kuhhavini isigamu sehora. Cishe imizuzu eyi-10 ngaphambi kokuphela kokupheka, udinga ukususa i-foil ukuze wakhe uqweqwe lwegolide.
Amazambane aboshwe abanzi
Njengoba kunesitashi esiningi esinobungozi kumazambane, imifino kumele ifakwe emanzini isikhathi eside. Ezitolo, kwesinye isikhathi ungathola amazambane ezinhlobonhlobo ezimnandi, futhi kufanelekile nge-cholesterol ephezulu kanye ne-atherosulinosis yemithambo yegazi.
Uzodinga ukuthatha izingcezu ezinhlanu zamazambane, ingxenye yesithathu yengilazi yobisi lwe-skim, usawoti, upelepele omnyama, ibhotela. Ubilise amazambane, ushaye ngo-blender, engeza izinongo, ubisi kanye nebhotela.
Amasaladi
Amaresiphi wesaladi woNyaka oMusha we-vasher atherosclerosis awafani nhlobo nokudla okuphambili kunezitsha ezinkulu.
Isaladi Bean Emhlophe
Ngonyaka omusha, amasaladi amnandi futhi alula alungiselelwe kusuka kumikhiqizo ejwayelekile, ngokwesibonelo, kusuka kubhontshisi. Thatha amathini amabili kabhontshisi omhlophe, isipuni samafutha yemifino, uhhafu weqembu le-basil entsha, izipuni ezi-3 zeparmesan yashizi. Ukwengeza ukunambitheka, engeza i-pepper emhlabathini emincane, i-garlic kafulawa nosawoti.
Okokuqala, kuhhavini kufudunyezwa, okwamanje, ubhontshisi ulahlwa ku-colander, engeza, engeza izinongo kanye ne-basil eqoshiwe. Isisindo esikhona sibekwa ephepheni lokubhaka, lisatshalaliswe ngokulinganayo ebusweni, bese lifafazwa ngoshizi ngaphezulu.
Isikhathi sokupheka - imizuzu engu-15 lokushisa eliphakathi. Khonza isaladi ngendlela efudumele. Isitsha asijwayelekile futhi siyasiza, njengoba sigcwalisa umzimba ngefayibha.
Isaladi lekhowe
Uhlu lwezinto zesaladi:
- I-200 g yama-champignons;
- 6 ukhukhamba;
- 2 wezipuni uwoyela we-olive;
- 2 anyanisi obomvu;
- Ingxenye yesithathu yengilazi yokuthambisa;
- I-Dijon lwesinaphi, emnyama, usawoti ukunambitha.
Nge-whisk noma i-mixer ishaye i-sherry, lwesinaphi, uwoyela nezinongo. Ngokwehlukana, u-anyanisi oqoshiwe, amakhowe kanye namakhukhamba, osikiwe emasongweni okuphakathi, uthele ku-marinade, kufanele amboze imifino.
Isitsha simbozwe ngesembozo, fakwa esiqandisini ukusinikeza amahora ambalwa. Lapho ukhonza ulethisi, gwema ukwenza i-marinade.
Isaladi yesikwidi
Ama-200 g squid, ikhukhamba entsha, u-anyanisi omncane, isixha selayisi, iqanda elibilisiwe, izingcezu eziyi-10 zeminqumo, uwoyela omnqumo nejusi kalamula ukunambitha kulungiselelwe isidlo.
Ama-squid abilisiwe imizuzu embalwa noma athunyelwe kancane emanzini abilayo, apholile, asikwe emapheshana. Bese usika ikhukhamba ngotshani obufanayo, usike u-anyanisi emasongweni amasentimitha, ukhukhamba kalamula kalamula, engeza ku-squid.
Iminqumo inqunywa ngesigamu, zonke izithako zihlanganiswa, zifafazwe kalamula, uwoyela wemifino. I-lettuce ibekwe esitsheni, bese isitsha sithululelwa ngaphezulu.
Amakhekhe
E-dessert, izitsha ezilula zilungiselelwe itafula loNyaka omuNtsha, zisebenzisa izinhlobo zezithelo ezivunyelwe.
Ithanga eliphothiwe
Inkomba ye-glycemic yepare iphansi, ngokushintshwa kwesifo sikashukela nokushintshwa kwe-atherosclerotic, kunconywa ngokulinganisela. Umzimba awunzima ukugaya izithelo, kulapho ziwusizo kakhulu enhliziyweni namathumbu.
Udinga ukuthatha amapharele ama-4, uhhafu wengilazi kashukela we-orange osanda kufakwa, ujinja omncane, uwoyela we-olive. Amapharele ehlutshiwe, izithako ezisele zihlanganiswa, ziniselwa ngezithelo. Ngemuva kwalokho i-pearl idluliselwa ku-stewpan bese ibila amahora amabili emlilweni ohamba kancane.
Crisps kusuka apula
Ukuze upheke, udinga ukuthenga izinhlobo ezimnandi zama-apula. I-peel yabo imnandi impela, asikho isidingo sokwengeza i-sweetener. Ngaphezu kwalokho, ama-walnuts noma ama-oatmeal asetshenziswa.
Uhlu lwezithako:
- 4 ama-apula
- ingilazi ye-oatmeal;
- isigamu sengilazi kafulawa wokusanhlamvu okuphelele;
- inkomishi yesine ye-almond nati;
- amafutha e-olive;
- ukhilimu osikayo.
Ama-apula asikwa abe yizicucu, asakazwa epanini lokuthosa. Ngokwehlukana, ufulawa, i-oatmeal, ama-alimondi, amantongomane axutshwe, ama-apula afafazwa ngengxube ephumayo. Isengezo somsebenzi sithululelwa ngamafutha omnqumo, sifakwa esibhakiwe kuhhavini ekushiseni okungama-degrees ayi-180. Ngaphambi kokukhonza, ukwenza ngcono ukunambitheka, i-dessert ithululelwa ukhilimu we-skim.
I-Marmalade
Isipho soNyaka oMusha sangempela se-atherosclerosis yomkhumbi kanye nesifo sikashukela i-marcelade emnandi futhi emnandi. Uma uyipheka ngokulandela iresiphi ekhethekile, umehluko ekunambithekeni awubonwa, kepha ngeke kube khona ukulimala emzimbeni. Ukulungiselela, i-gelatin, amanzi, isiphuzo sokuphuza noma yisiphi isiphuzo esingaxhunyiwe, isibonelo, i-hibiscus, asetshenziswa.
Isiphuzo silungiswa engilazini yamanzi ahlanziwe, bese sigcotshwa, sifakwe esitofini. I-30 g ye-gelatin ithelwa ngamanzi, ivunyelwe ukuvuvukala kahle futhi kufakwe kwisiphuzo esishisayo, esikhishwe esitofini. Ingxube iyavuseleleka, ihlungiwe, kufakwe enye ushukela kuyo, kuthululelwa esitsheni amahora ambalwa ukuze kuqinisekiswe. Ngemuva kwalokho i-dessert inqunywa izingcezu bese ikhonzwa.
