Mapira a shuga > Zakudya za shuga

Milandu iyenera kupezeka pakudya kwa odwala omwe ali ndi mtundu uliwonse wa shuga, chifukwa ndi gwero lamankhwala othandizira pang'onopang'ono lofunikira m'moyo ndi magwiridwe antchito aubongo.

Odwala matenda ashuga ayenera kudziwa! Shuga ndiwabwinobwino kwa aliyense.Kukwanira kumwa makapu awiri tsiku lililonse musanadye ... Zambiri >>

Millet, monga lamulo, yoyang'ana ndi kupukutira mbewu za mapira. Nthawi zambiri amagwiritsidwa ntchito popanga mbewu monga chimanga, ngakhale izi zimagwiritsidwanso ntchito pokonza casseroles ndi masamba osapsa. Mapira a shuga a mitundu yonse yoyamba ndi yachiwiri amatha kudya, koma muyenera kudziwa za contraindication ndipo nthawi zonse muziganizira za zopatsa mphamvu zake.

Kalori okhutira ndi kapangidwe kazinthu

Millet groats muli zovuta zambiri zamafuta, mafuta ndi mapuloteni. Koma nthawi imodzimodzi, kapangidwe kake kochulukirapo kamaphatikizira michere yazakudya, kuti imalowetsedwa bwino komanso osayambitsa matumbo. Zingwe izi (fiber) zimasintha matumbo am'mimba ndipo zimapereka chopondapo, komanso kusowa kwa m'mimba. Zopatsa mphamvu zopatsa mphamvu za mapira owuma ndi 342 kcal pa 100 g, pomwe zimatentha pamadzi, zimatsika mpaka 90 kcal pa 100 g ya mbale yomaliza.

Kuphatikizidwa kwa mapira kumaphatikiza zinthu zofunikira kwambiri mwachilengedwe:

Mavitamini B,
Vitamini E
nicotinic acid
folic acid
magnesium
molybdenum
calcium
zinc
phosphorous

Ndikofunikira kuti odwala matenda ashuga alandire izi ndi chakudya, chifukwa matupi awo amayamba kufooka chifukwa cha matenda omwe amakhudza pafupifupi ziwalo zonse ndi machitidwe. Ndikofunika kwambiri kuphatikiza malonda anu mu zakudya za odwala atalandira chithandizo cha mankhwala opha maantibayotiki ndi ena.

Phindu la Matenda A shuga

Chidacho chimaphatikizidwa mosavuta, chimakhala ndi zinthu zambiri zofunikira pogwira ntchito yolingana ndi thupi lonse. Ndi kugwiritsa ntchito pafupipafupi mbale kuchokera pamenepo, odwala matenda ashuga amawonjezera kukana kwa thupi kumatenda osiyanasiyana, chitetezo cha pakhungu chimakhala bwino (abrasions amachiritsa mwachangu, ziphuphu sizikhala zowuma mpaka kukhudza).

Ma endocrinologists nthawi zambiri amalimbikitsa kuphatikiza mapira mumenyu mwa odwala, chifukwa zimawonetsa izi:

Ikuyenda bwino kwa kapamba,
Amachepetsa mantha, amanjenjemera kugona,
imawonetsa diuretic ndi diaphoretic zotsatira (chifukwa cha izi, thupi limamasulidwa ku poizoni wambiri ndi poizoni),
imathandizira njira yotentha mafuta, yomwe imakhala yofunikira pakuchepetsa thupi,
matenda a chiwindi
yeretsani makhoma amitsempha yamagazi kuchokera ku cholesterol amana.

Mapira mu mankhwala wowerengeka

Ndi mtundu 2 wa matenda ashuga, chimanga ichi chitha kugwiritsidwa ntchito osati monga chakudya, komanso monga maziko popanga mankhwala ena. Mwachitsanzo, kuti mukhale shuga wambiri m'magazi, mutha kukonzekera kulowetsedwa kwa mapira, omwe amayenera kutengedwa pakamwa. Pachifukwa ichi, ndikofunikira kugwiritsa ntchito mbewu zosagwiritsidwa ntchito ndi ma mankhusu, chifukwa mu chipolopolo chomwe chili ndi michere yambiri.

Kukonzekera kulowetsedwa kwa mapira, muyenera kutsuka chikho, kupukuta pang'ono ndikuthira madzi otentha m'chiyerekezo cha 1: 2. Kuumirira mankhwalawa ayenera kukhala osachepera maola 2, pambuyo pake ayenera kusefedwa ndi kumwa 100 ml katatu patsiku pakati pa chakudya chachikulu. Njira ya chithandizo chotere imayikidwa payekhapayekha, koma pafupifupi nthawi yayitali ndi masiku 14.

Millet imathandizanso ndi mawonetsedwe akunja a matenda ashuga. Popeza khungu la wodwalayo limakhala louma komanso kupaka moto chifukwa cha zovuta za endocrine, kuphulika kwa mapokoso kumatha kukhalapo nthawi zina. Kuti muchepetse kuchira kwawo, mutha kugwiritsa ntchito tincture wa mapira. Kuti muchite izi, 50 g ya mbewu zomwe ndizoyenera kufesa, tsanulirani malita 0,5 a vodika ndikusiya kwa masiku 10 mpaka 14 m'malo opanda pake, ozizira. Pambuyo pa kusefa, mankhwalawo amayenera kusungidwa mufiriji ndikugwiritsira ntchito mosamala kuzinthu zowonjezera kawiri mpaka katatu patsiku.

Adotolo angakuthandizeni kudziwa ngati anthu odwala matenda ashuga ali ndi zotsutsana, ndipo akudziwitsani kusankha mankhwalawa komanso pafupipafupi momwe mungamwere mankhwala osakanikirana ndi mapira. Mulimonsemo, wodwalayo ayenera kumvetsetsa kuti palibe wowerengeka wowerengeka (monga, mankhwala) omwe angathandize popanda kudya ndipo sangachotse matenda osokoneza bongo mpaka kalekale. Koma monga chithandizo china, mankhwala achilengedwe atha kupereka zonse zomwe zingatheke.

Contraindication ndi kuvulaza

Kuvulaza kwa mapira kumatha kuchitika mukadwala ndi odwala omwe ali ndi zotsutsana ndi izi. Izi phwando limaletsedwa motere:

gastritis yachulukidwe mobisa,
colitis (matenda a m'matumbo otupa),
kudzimbidwa,
autoimmune chithokomiro pathologies.

Anthu odwala matenda ashuga omwe ali ndi vuto la mgonero ayenera kukhala osamala posankha zakudya zomwe azigwiritsa ntchito tsiku lililonse. Tsoka ilo, sizakudya zonse zomwe zimaperekedwa kwa odwala matenda a shuga. Izi zimaphatikizapo mapira, omwe amatha kupangitsa kutentha kwa mtima komanso kuchuluka kwa zotupa m'mimba ndi magawo osiyanasiyana a m'matumbo. Ngakhale kuchuluka kwa CHIKWANGWANI komanso kuthekera kwa mapira kukulitsa mphamvu ya m'mimba, odwala omwe ali ndi kudzimbidwa ayenera kutaya bwino. Millet yokha siyithandiza kuthana ndi vutoli, ndipo nthawi zina imatha, kuwonjezera, imachulukitsa.

Millet ndi hypoallergenic product, pafupifupi siyimayambitsa vuto lililonse, chifukwa chake imatha kudyedwa ndi anthu omwe ali ndi thupi lofooka ndipo odwala omwe ali ndi hypersensitivity ku mbewu zina. Inde, ndizosatheka kupatula kwathunthu kuyambika kwa ziwengo, ndipo mankhwala aliwonse amayenera kuyambitsidwa mu zakudya za wodwala pang'onopang'ono, koma pankhaniyi mwayi wake umachepetsedwa.

Mapira okhala ndi matenda ashuga amtundu wa 2 amatha kukhala imodzi mwazomwe zimagwiritsidwa ntchito kwambiri, pokhapokha ngati zimalekeredwa bwino ndipo palibe zotsutsana. Zakudya zopangidwa kuchokera ku mapira zimakhala ndi mavitamini, ma amino acid ndi michere yambiri, motero zimakhala zopindulitsa chamoyo chofooka cha matenda ashuga. Koma mutapatsidwa index ya glycemic komanso kuchuluka kwa zopatsa mphamvu, muyenera kuwerengera kuchuluka kwa phala ndikusankha njira yabwino kwambiri yophikira.

Mankhwala othandizira odwala matenda ashuga

Ndi matenda ashuga, zakudya, kudya moyenerera kumathandiza. Kupatula apo, matenda a shuga ndi matenda ogwirizana ndi zovuta za metabolic. Kuyankhula mwachidule komanso kosavuta, mu shuga mellitus chifukwa chophwanya magwiridwe antchito a kapamba, kapangidwe kake ka insulin, mahomoni omwe amayambitsa shuga ndi thupi, amachepa. Zotsatira zake, pali kuchuluka kwa shuga m'magazi, komwe kumatha kubweretsa zotsatira zosasangalatsa kwambiri ...

Pakadali pano pali odwala pafupifupi 150 miliyoni omwe ali ndi matenda ashuga padziko lapansi, kuphatikiza 8 miliyoni ku Russia. Izi zikuyembekezeredwa kuwirikiza kawiri m'zaka 15.

Zakudya zoyenera za anthu odwala matenda ashuga ndizofunikira. Kusankha moyenera zakudya za anthu odwala matenda ashuga, okhala ndi mtundu wofatsa (komanso wocheperako) wamtundu wa 2 shuga, mankhwalawa amatha kuchepetsedwa, kapena ngakhale atakhala opanda iwo.

Kuchepetsa zakudya zamafuta ndi mafuta - maziko a chakudya chamagulu a shuga

Choyamba, ndipo ndizokayikitsa kuti izi zipezeke kwa wina aliyense, chifukwa cha matenda ashuga ndikofunikira kuchepetsa kugwiritsa ntchito zakudya zomwe zimapezeka m'mimba. Izi ndi shuga, uchi, kupanikizana ndi jamu, maswiti, ma muffin ndi maswiti ena, zipatso zotsekemera ndi zipatso: mphesa, nthochi, zoumba, zipatso.

Osati kale kwambiri, chifukwa cha maphunziro angapo, zidapezeka kuti mafuta ochulukirapo m'magazi amathandizira kwambiri kupititsa patsogolo shuga.

Chifukwa chake, kuchepetsa kudya zamafuta mu shuga sikosavuta kuposa kuchepetsa maswiti. Mafuta okwanira amadyedwa mu mawonekedwe aulere komanso kuphika (batala ndi mafuta a masamba, mafuta anyama, mafuta ophikira) sayenera kupitilira magalamu 40 patsiku, ndikofunikira kuti muchepetse kumwa kwa zinthu zina zomwe zimakhala ndi mafuta ochuluka (nyama yamafuta, masoseji, masoseji, masoseji, tchizi, kirimu wowawasa, mayonesi).

M'pofunikanso kuchepetsa kwambiri, ndipo ndibwino kuti musagwiritse ntchito zokazinga, zokometsera, zamchere, zokometsera komanso zosuta, zakudya zam'chitini, tsabola, mpiru, zakumwa zoledzeretsa.

Ndipo zakudya zomwe zimakhala ndi mafuta ambiri komanso zakudya zamafuta munthawi yomweyo zimakhala zoipa kwa odwala matenda ashuga: chokoleti, ayisikilimu wowawasa, makeke amkaka ndi makeke ... Ndikwabwino kuzichotsa kwathunthu kuzakudya.

Zakudya za shuga

Ndikulimbikitsidwa kuti odwala matenda ashuga azigwiritsa ntchito zotsatirazi:

Mkate - mpaka magalamu 200 patsiku, makamaka akuda kapena odwala matenda ashuga. Msuzi, makamaka masamba. Msuzi wokonzedwa ndi nyama yofowoka kapena msuzi wa nsomba sungadye mopitilira kawiri pa sabata. Nyama yokhala ndi mafuta ochepa, nkhuku (mpaka magalamu 100 patsiku) kapena nsomba (mpaka magalamu 150 patsiku) mwanjira yophika kapena ya aspic. Zakudya ndi mbale zam'mbali za chimanga, nyemba, pasitala zingagulidwe nthawi ndi nthawi, zochepa, kuchepetsa masiku ano kudya mkate. Mwa mbewu monga chimanga, ndibwino kudya nyama yamphongo, mapira, barele, ndi phala la mpunga ndizovomerezeka. Koma semolina ndibwino kupatula. Masamba ndi amadyera. Mbatata, beets, kaloti amalimbikitsidwa kuti asadye mopitilira 200 magalamu patsiku. Koma masamba ena (kabichi, letesi, radishi, nkhaka, zukini, tomato) ndi zitsamba (kupatula zonunkhira) amathanso kudyedwa ndi zoletsa zina zilizonse zosaphika ndi zosaphika, ndipo nthawi zina mumaphika. Mazira - osaposa zidutswa ziwiri patsiku: yophika yofewa, mawonekedwe amamu kapena kugwiritsa ntchito pophika zakudya zina. Zipatso ndi zipatso za wowawasa komanso zotsekemera komanso zowawasa (maapulo Antonovka, malalanje, mandimu, cranberries, ofiira ofiira ...) - mpaka 200 mpaka 200 magalamu patsiku. Mkaka - ndi chilolezo cha dokotala. Zopangira mkaka wowawasa (kefir, yogati, yogurt yopanda tanthauzo) - magalasi 1-2 patsiku. Tchizi, kirimu wowawasa, kirimu - nthawi zina komanso pang'ono. Cottage tchizi ndi matenda a shuga tikulimbikitsidwa kuti azidya tsiku lililonse, mpaka magalamu 100-200 patsiku mu mawonekedwe ake achilengedwe kapena mawonekedwe a kanyumba tchizi, cheesecake, puddings, casseroles. Cottage tchizi, komanso oat ndi phala la buckwheat, chinangwa, mawondo a rose, kukonza metabolism yamafuta ndikuwonjezera ntchito ya chiwindi, kupewa kusintha kwa mafuta a chiwindi. Zakumwa. Timalola tiyi wobiriwira kapena wakuda, mutha ndi mkaka, khofi ofooka, msuzi wa phwetekere, timadziti kuchokera ku zipatso ndi zipatso za acidic.

Kudya ndi matenda a shuga kuyenera kuchitika kangapo 4 pa tsiku, ndipo makamaka nthawi 5-6, nthawi yomweyo. Chakudya chizikhala ndi mavitamini, michere ndi michere yambiri. Yesani kusinthanitsa zakudya zanu momwe mndandanda wazinthu zomwe zimalolezedwera shuga sizili zazing'ono.

Ndipo ndemanga imodzi yofunika kwambiri. Ngati dokotala akutsimikizirani za zakudya zomwe zikutsutsana ndi zomwe zalembedwa patsamba lino, mverani! Dokotala yekha, wodziwa mbiri yamatenda anu, powona zotsatira za mayeso ndi momwe muliri pano, ndiamene angayang'ane bwino nkhaniyi ndikupereka malingaliro omwe ali oyenera kwambiri kwa inu komanso pakali pano.

Mapira a mapira a shuga a mtundu 2

Anthu omwe ali ndi matenda ngati a shuga ayenera kudya zakudya zapadera. Iyi ndi njira yokhayo yokhazikitsa shuga m'magazi. Iwo omwe akukumana ndi vuto loterewa adaphunzira kalekale momwe angapangire bwino zakudya zawo.

Anthu omwe ali ndi matenda a shuga a mtundu wachiwiri ndi omwe amapanga ambiri, matenda akuluakulu ndiwakuti thupi limatha kuyamwa glucose, womwe umagwira gawo lofunikira kwambiri mthupi. Matenda oterewa amatha kubereka, ndipo amatha kupezeka nthawi ya moyo, chifukwa cha kuperewera kwa zakudya kapena zovuta zina.

Mwachilengedwe, matenda a shuga a 2 amafunikira chithandizo chamanthawi yomweyo ndikukonza thupi moyenerera. Ichi ndichifukwa chake madokotala amati samangothandiza mankhwala, komanso zakudya zoyenera za shuga, zomwe zimatchedwa chakudya.

Ubwino wa mapira mapira ndikuti ma carbohydrate amakhala ovuta zachilengedwe, zomwe zikutanthauza kuti amatha kuthyoledwa mthupi kwanthawi yayitali, chifukwa chake atadya porridge yotere, munthu safuna kudya kwa nthawi yayitali, zomwe zimakhala zabwino kwambiri m'thupi la munthu. yemwe ali ndi matenda a shuga a 2 ndipo amanenepa kwambiri.

Ngati tikulankhula za phindu la zakudya za mapira, ndikofunikira kudziwa kuti lili ndi miyala yambiri ya magnesium ndi zinc. Izi ndi zinthu zofunika kwambiri zomwe zitha kuwongolera kagayidwe kazakudya. Phala yotereyi imathandizira kwambiri kuwotcha kwama calories.

Millet imatanthauzanso zakudya zomwe zimadya, motero, ndi mtundu wa 2 shuga, ndikofunikira kudya mapira kuwotcha mafuta osungidwa m'chiwindi. Phula la mapira limatha kudyedwa, ndipo saopa kuti mwina mwayi woti uchira ungathe.

Momwe mungaphikire mapira mapira molondola

Millet ili ndi zakudya zonse zopatsa thanzi, kotero kukonzekera kuyenera kukhala kolondola, kuti michere yonse idasungidwa. Choyamba, muyenera kulabadira mtundu wa mapira, kotero musanaphike mushopu ndikofunikanso kudziwa momwe mungasankhire mapira.

Wopukutidwa amawona kuti ndiwopamwamba kwambiri komanso wothandiza, samangokhala ndi zakudya zopatsa thanzi, koma porridge yophweka imapezeka kuchokera kwa iwo.

M'pofunikanso kudziwa kuti mukaphika phala yamtundu wa shuga wachiwiri, muyenera kukumbukira zina zabwino, phala iyenera kuphikidwa kaya mkaka kapena madzi. Simungathe kuwonjezera shuga, mutha kuwonjezera batala yaying'ono.

Koma kuchuluka kwake kuyenera kukhala kopanda tanthauzo. Kupanga mapira amaphira kukhala opatsa thanzi, mutha kuwonjezera dzungu pamenepo. Ngati mukufunabe kutsekemera pang'ono, ndiye kuti mutha kugwiritsa ntchito sorbitol, koma adokotala okha - endocrinologist angakuyikireni, chifukwa ndi iye yemwe payekhapayekha amasankha kuti ndi uti amene angagwiritse ntchito wodwala aliyense.

Kutsutsana pa kugwiritsa ntchito mapira

Kuphatikiza apo, madokotala amalimbikitsa kudya osachepera mmodzi wa ufa wa mapira patsiku. Kukonzekera zotere kumatha kukhala kosavuta, kutsukidwa bwino ndi mapira owuma kuti mukhale ufa. Kudya supuni ya ufa, mutha kuumwa ndi madzi opanda kanthu, maphunzirowa amatha kumaliza mwezi umodzi.

Matendawa amatha kubweretsa zovuta kwambiri, choncho muyenera kutsatira zakudya, chifukwa simungadye chilichonse chomwe mukufuna ndi matenda ashuga. Ndi dokotala yekhayo amene amatha kupanga zakudya zoyenera, ndikuzindikira zakudya zomwe wodwala ayenera kudya.

Mavuto ndi mapira a mapira ndi mapira ndi shuga

Monga mukudziwa, kupezeka kwa matenda ashuga kumatanthauza kuyambitsa zakudya zapadera, zomwe zingapangitse kuti shuga azikhala ndi shuga wokwanira.

Mkati mwa zakudya zomwe mudapereka, ndizololedwa kudya mapira, zomwe zimaphatikizapo zinthu zambiri zofunikira komanso kufufuza zinthu. Komabe, kukambirana ndi katswiri musanayambike chithandizo musanayambe chithandizo cha mtundu woyamba kapena wachiwiri wa matenda omwe aperekedwa.

Ubwino wa njere

Aliyense amene amafunsa ngati pali malonda omwe afotokozedwa ayenera kudziwa chifukwa chake ndilothandiza. Choyambirira, izi ndizofunikira chifukwa cha kukhudzidwa kwachangu kwa thupi la munthu, komanso dongosolo lonse logaya chakudya.

Kuphatikiza apo, tisaiwale kuti ndi matenda ashuga, zinthu monga mavitamini B1, B2 ndi PP ndizofunikira kwambiri. Zosafunikanso kwambiri ndi kukhalapo kwa phosphorous, potaziyamu ndi magnesium.

Pofotokoza zabwino za mapira kwa odwala matenda ashuga, kupezeka kwa zinc, ayodini, ndi zinthu zina zomwe zimaperekedwa ndizofunika kwambiri. Zonsezi zikufotokozera bwino phindu la phala ili, koma sitiyenera kuyiwala mikhalidwe inamakamaka kuti:

tonic ndikubwezeretsa zotsatira zimatheka mwachangu, zomwe zimaloleza kukhazikitsa ntchito ya thupi lonse kapena kuisintha chifukwa cha zinthu ziwiri, zimangolimbitsa minofu, komanso gawo lokhazikika, lomwe limakupatsani kukhalabe ndi umphumphu wa chigoba pafupifupi gawo lililonse la shuga, phala yambewu yophika bwino , yothandiza chifukwa imapangitsa kuti shuga ikhalebe yolimba kwambiri.

Ndizachilendo kuti mapira, komanso mapira, amathandizira kuchotsa zinthu zambiri zosafunikira m'thupi la munthu.

Tikulankhula za poizoni, komanso zinthu zina zomwe zimakhudza ntchito zonse za thupi. Komabe, kuti mukwaniritse izi, ndikulimbikitsidwa kuti muyenera kukambirana kaye ndi katswiri zazinthu zonse zamagwiritsidwe.

Mawonekedwe akugwiritsidwa ntchito

Kugwiritsa ntchito mapira ndikulimbikitsidwa kuti mukambirane ndi katswiri pasadakhale. Pofuna kukonza magwiridwe antchito a matenda ashuga, timalimbikitsidwa kugwiritsa ntchito imodzi mwanjira zomwe tikufunazo. Polankhula izi, amatchera khutu kuti ndikulimbikitsidwa kuti muzitsuka bwino, komanso kuti ziume komanso kupera mapira kumayiko ena.

Ndikufuna kudziwa kuti zofunikira za chimanga zimadalira mwachindunji, choyamba, pamitundu yosiyanasiyana. Ichi ndichifukwa chake, monga akatswiri amanenera, muyenera kuti musamangogwira phala lokha bwino, komanso kunyamula mbewu zomwe zaperekedwa.

Kumbukirani kuti mapira amatha kuyimitsidwa osati mtundu wachikaso, komanso loyera kapena la imvi. Zothandiza kwambiri komanso zapamwamba ziyenera kuonedwa ngati mapira. Ndi thandizo lake kuti mutha kukonza phala yophika kwambiri, yomwe imalimbikitsidwa kuti igwiritsidwe ntchito ndi matenda monga matenda a shuga.

Ndikufuna kudziwa kuti pali zikhalidwe zina pakugwiritsa ntchito zomwe zaperekedwa. Makamaka, polankhula za izi, amatchera khutu makamaka kuti anthu odwala matenda ashuga amatha kukonza mapira mu mkaka kapena madzi.

Poterepa, ndikulondola kwambiri kudzaza ndi batala. Tiyenera kukumbukira kuti sizoyenera kupeza phala lalikulu la mapira a mtundu wa 2 shuga, chifukwa amadziwika ndi katundu wosasangalatsa, chifukwa chakuti pakapita nthawi amayamba kulawa zowawa.

Poganizira izi, ndizofunikira kwambiri pamilandu yonse komanso ngakhale anthu athanzi labwino kuti agule mapira ochepa ndipo nthawi yomweyo amakonza phala.

Contraindication ndi Zowonjezera

Kuphatikiza pa zabwino zake, phala la tirigu, komanso chimanga mu shuga mellitus, zimagwirizanitsidwa ndi zotsutsana zina. Mukalankhula izi, tcherani khutu ku milandu zotsatirazi ndikuzindikira:

kudzimbidwa,
chilichonse mwazoyesa zam'mimba,
utachepa gastric acidity.

Mlandu wina womwe umalimbikitsidwa kuti uyang'anire kwambiri ndi hypothyroidism, womwe umatha kukhalapo kwa nthawi yayitali popanda zizindikiro.

Ichi ndichifukwa chake ndikulimbikitsidwa kuti muyambe mwakambirana ndi katswiri yemwe mungam'fotokozere amene mungathe kugwiritsa ntchito zomwe mwapereka.

Komabe, chiphunzitso chomwe chawonetsedwa sichothandizidwa ndi madokotala onse. Chifukwa chake, mapira a shuga amatha bwino ndipo angagwiritsidwe ntchito.

Izi zikutsimikizira kukhala chinsinsi chokhalira ndi thanzi labwino, koma sitiyenera kuiwala kuti ma contraindication onse ayenera kukumbukiridwa kuti malonda ake adaloledwa. Ngati mumadya phala iyi molingana ndi malamulo onse, kuwonetsetsa momwe achire ambiri amathandizira, simungathe kungonena za kusintha kwamtundu wabwino, komanso za matenda a shuga.

Maphala othandizira odwala matenda ashuga

Matenda a 2 a shuga ndi matenda omwe amafunikira zakudya zapadera. Pathupi lamunthu lomwe lili ndi vuto la matenda ashuga amtundu 2, phala lililonse limatha kukhala ndi vuto lina. Ndi zakudya ziti zomwe zingadyedwe ndi matenda ashuga a 2?

Ichi ndi chimodzi mwazinthu zochepa chabe zomwe zimatha kudyedwa ndi matenda a shuga a mtundu 2. Glycemic index ya buckwheat porridge ndi 50, chifukwa chake, atagwiritsidwa ntchito, kuchuluka kwa glucose kumakwera pang'onopang'ono, osayambitsa zovuta zambiri.

Phala la Buckwheat ndiye chakudya 1 chambiri chokwanira kuchuluka kwa hemoglobin, ndipo kupezeka kwa mapuloteni ambiri (omwe ali pafupifupi 60%) kumakuyika pang'onopang'ono chifukwa chothandiza ndi zinthu monga nsomba ndi nyama.

M'mbuyomu, mpunga unkawoneka wotetezeka kwenikweni kwa odwala omwe ali ndi matenda a shuga a 2, komabe, mu 2012, asayansi aku Harvard adafalitsa zotsatira za kafukufuku wawo kuti kudya mpunga kumathandizira kuti pakhale mtundu wa shuga wachiwiri. Kodi ndi zinthu ziti zomwe ziyenera kusintha mpunga woyera?

Mutha kuisintha ndi mpunga wosasungunuka, womwe uli ndi mafuta osavuta ochepa. Mpunga wosasungunuka umakhala ndi omega-3 ochepa, mavitamini onse ndi fiber, zomwe zimasungunuka m'madzi.

Phala ya oatmeal imawonedwa ngati phala lachifumu, ndipo ndi matenda amtundu wa endocrine samangokhala. Kodi phindu lake ndi chiyani? Chowonadi ndi chakuti ma oat amakhala ndi inulin - cholowa m'malo mwa insulin, chomwe chimapereka mwayi wabwino kwa odwala omwe ali ndi matenda a shuga a 2 kuti achepetse insulin. Mukamadya oatmeal, amachepetsa cholesterol yamagazi, amasintha ntchito ya chiwindi ndikulimbitsa thupi lonse.

Kuphatikizika kwake kumaphatikizapo zinthu zambiri za kufufuza zomwe zimakhala ndi phindu pa kapamba ndi thupi lonse. Kuphatikiza apo, phala ili ndi chokoma kwambiri komanso chopatsa thanzi. Zakudya za chimanga za barele zimathandizira kuti muchepetse thupi, komanso zomaliza, ndizothandiza kwa anthu achikulire omwe ali ndi matenda ashuga a 2.

Zopera za chimanga

Zakudya za chimanga za matenda a shuga a 2 ziyeneranso kuphatikizidwa muzakudya zanu. Mbewu za chimanga zimakhala ndi asidi wokhala ndi katundu wa antiketogenic. Ngakhale izi zimachitika, chimanga ndi mankhwala ochepetsa mphamvu ya zopatsa mphamvu, omwe kuwonjezera apo amakhalanso okhutiritsa, omwe ndiofunikira kwambiri kuti azikhala ndi thanzi labwino pakati pa anthu odwala matenda ashuga.

Millet imasintha kugwira ntchito kwa kapamba, chifukwa chake imagwiritsidwa ntchito pothandizanso pochiritsa komanso ngati prophylaxis. Kwa amayi apakati omwe ali ndi matenda ashuga, mapira amaphatikizidwa mndandanda wazithandizo. Kuphatikiza apo, mapira nawonso samayambitsa ziwengo ndipo amagwiritsidwa ntchito kuchepa thupi. Porridge wopangidwa kuchokera ku mapira amatha kudya kangapo patsiku.

Malangizo kuphika

Ambiri gawo: mapira timaphika 1 mpaka 4 - kwa magalasi awiri amkaka 1/2 chikho cha mapira. ndiye kuti amakonda kwambiri moopsa - atatu akhoza.
Mapira kutulutsa (zofunika: ziribe kanthu, koma pali miyala!) Ndipo nadzatsuka. Thirani mkaka mu poto (Nthawi zambiri ndimasungunuka - umakoma bwino), ikani mapira, kuwonjezera koloko (ngati zingatero, kuti mkaka usathe ndipo musawononge zinthu zonse), mumchere ndikubweretsa MUZIMA.
Onjezani dzungulo ndikuyika m'miyeso yaying'ono ("botolo" laling'ono ndikuthekera) ndikuphika PANGWIRANI MOTO (kotero kuti ndiwocheperako!), Kusunthira bwino, makamaka pansi (NB! IYI NDI YABWINO! Idzawotcha kuti sungathe kuchichotsa!) Mpaka itakulirakulira ndi thovu zofanana ndi mapiri apang'ono pang'ono amayamba kuwonekera pamwamba.
Onjezani fructose, zoumba zouma (zitha kusinthidwa ndi maapricots zouma, ndi diso pa shuga, zimangofunika kudula kukula kwa zoumba), batala (ghee wabwinoko, chifukwa cha kununkhira ndi kununkhira!), Sakanizani zonse mpaka zitasungunuka, kuphimba, kuphimba ndi chotsani pamoto.
Kwina m'malo obisika (pakona ya sofa, mwachitsanzo) timaphimba pansi ndi thaulo, kuyika poto ndi phala ndikukulunga mwamphamvu komanso mwamphamvu (Nthawi zambiri ndimayika bulangete laubweya, pilo yofewa pamwambapa, kenako bulangeti - lambiri komanso lotentha!). Timasiyira chinthu chonsecho kwa maola 5-6 kapena kupitirira apo (ndimaphika madzulo ndimachoka mpaka m'mawa, kuti akonzekere chakudya cham'mawa).

Mapira ndi mbewu ya mapira, mbewu yomwe ndi imodzi mwazomera zakale kwambiri. Millet ankatchedwa "golide wonenepa", sikuti amangokhala achikaso, komanso oyera, otuwa komanso ofiira. Millet porridge ndimphika yachikhalidwe cha Eastern Slavs.

Zimasiyana ndi chimanga china, makamaka chokhala ndi mafuta ochulukirapo ndipo chimathandizira kuchotsa maantibayotiki m'thupi. Chifukwa chake, tikulimbikitsidwa kuti mugwiritse ntchito munthawi ya chithandizo chamankhwala othandizira.

Mapira ndi osiyana. Kuti mugule nokha mbewu zathanzi, ndibwino kuti musankhe mapira, omwe ali m'matumba owoneka bwino. Chowonadi ndi chakuti mtundu wa mapira ukhoza kunena china chake cha kukoma kwa phala yamtsogolo. Mbewu za mapira zimatha kukhala zachikaso zochepa, pafupifupi beige, kapena kukhala ndi mtundu wa nkhuku.

Pofatsa mapira, amawala phala. Kuphatikiza apo, mapira amdima amachititsa phala lanu kuphwanya, pomwe mapira owala ndi omwe amabweretsa "chisokonezo". Kuphatikiza apo, pali mitundu yosiyanasiyana ya mapira.

Chipilala chake chimakhala chodera kuposa mapira, ndipo sichiwala. Mapira amenewa amathiridwa bwino, ophika mwachangu ndipo ndi abwino kwa chimanga ndi casseroles. Millet yophwanyika (yopangidwa mwanjira yopanga mapira) - mafunde oponderezedwa omwe amawira msanga kwambiri. Mapira awa ndiabwino ndimbewu zomata komanso zomata.

Ndipo, inde, musaiwale kusamala ndi moyo wa alumali wa mbewu zodula. Mosiyana ndi chimanga chambiri chomwe chimatha kusungidwa pafupifupi zaka, mapira amayamba kuphika ndikuyamba kuwawa. Kuwawitsa pang'ono kumatha kuchotsedwa ndikuyambitsa chimangacho ndi madzi otentha kapena kuwaza youma poto musanaphike.

Zothandiza pa mapira

Millet imadziwika kuti ndi imodzi mwazomera zochepera kwambiri. Amatengeka mosavuta ndi thupi, chifukwa chake ndioyenera ngakhale kwa anthu omwe ali ndi vuto logaya.

Millet imakhala ndi wowuma 70%, mapuloteni 12-15%, okhala ndi ma amino acid ofunikira, komanso mafuta ochulukirapo 2.6-3.7%, fiber 0.5-08%, shuga wochepa mpaka 2%, mavitamini B1, B2 , PP ndi kuchuluka kwa phosphorous, potaziyamu ndi magnesium.

Mulinso mavitamini B ochulukirapo mmalo mwake monga mbewu zina zonse za chimanga, folic acid ndiwochulukanso kuposa tirigu ndi chimanga. Phosphorous ndiowirikiza ka 1.5 kuposa nyama! Millet imakhala ndi zinc, iodini, potaziyamu, sodium, magnesium ndi bromine wambiri.

Mankhwala wowerengeka, mapira amatengedwa kuti ndi chinthu chopatsa mphamvu, chimalimbitsa thupi, makamaka minofu. Mapira ndi njira yabwino kwambiri yodzimbirana. Amachotsa ma antibodies otsalira ndi zinthu zawo zowonongeka kuchokera mthupi, chifukwa chake aliyense amene amathandizidwa ndi maantibayotiki amalimbikitsidwa kuti azidya mapira kamodzi.

Millet ali ndi diuretic ndi diaphoretic kwenikweni ndipo amagwiritsidwa ntchito pochiza matenda amkati. Zimathandizira kulimbitsa mafupa osweka ndi owonongeka ndikulumikiza minofu yofewa, komanso mabala ochiritsa. Mapira opangidwa kuchokera ku mapira ali ndi mphamvu zochiritsa.

Millet imakhala ndi mphamvu zolimbitsa thupi, ndipo amakhulupirira kuti imathandiza kuchotsa maantibayotiki ndi poizoni m'thupi. Millet porridge imakhala ndi phindu pa thupi ndi atherosulinosis, matenda ashuga, komanso matenda a chiwindi. Ndi kutupa kwa kapamba, amalimbikitsidwa kuti azidya pa mbale patsiku.

Mankhwala achikhalidwe:

Ndi zotupa:

Ndi matenda ashuga:

Zowopsa za mapira

Ngakhale izi ndizopindulitsa kwambiri kwa thupi, sizoyenera anthu onse. Idyani mapira kwa amayi apakati omwe amapereka upangiri. Ndipo abambo akuyenera kuzindikira kuti tirigu wambiri m'zakudyazo angayambitse kufooka kwa potency.

Posachedwa, zotsatira za kafukufuku zidafalitsidwa momwe zidapezeka kuti phala ili likutha kuchedwetsa kuyamwa kwa ayodini. Koma madotolo ambiri amatsutsa lingaliro ili, popeza amakhulupirira kuti ndizotheka kutenga zokonzekera zokhala ndi ayodini pambuyo poti mudya tirigu, chifukwa zinthu zofunikirazi zitha kugawidwa muzakudya.

Madokotala amaletsa kugwiritsa ntchito mapira mwamphamvu kwambiri kwa iwo omwe ali ndi kutupa m'matumbo ndi omwe adapezeka ndi matenda am'mimba komanso acidity yochepa. Ndikulimbikitsidwa kupewanso mapira pochiza matenda a hypothyroidism.

Zopindulitsa, zovulaza ndi zosangalatsa zamaphikidwe a mapira

Pakadali pano, chifukwa cha mitundu yosiyanasiyana ya chakudya chomwe anthu amadya, anthu amadya phala yochepa kwambiri. Ndipo pachabe! Porridge nthawi zonse imaganiziridwa kuti ndiye chakudya chachikulu ku Russia. Makamaka mu maphunzirowo anali mapira. Linakonzedwa m'njira zosiyanasiyana. Mwachitsanzo, mu mawonekedwe a stew kulesh. Tsopano Chinsinsi ichi sichikugwiritsidwa ntchito.

Pofuna kutsitsimutsa chidwi cha mapira, tikukuuzani zabwino ndi zovuta zake, momwe mungagwiritsire ntchito moyenera, ndikufotokozera maphikidwe okoma kwambiri. Ndipo inu, owerenga okondedwa, fotokozerani zoyenera!

The zikuchokera ndi zopatsa mphamvu mapira

Mapira amakhala ndi zinthu izi: chakudya, mapuloteni, chitsulo, calcium ndi potaziyamu, phosphorous, magnesium ndi zina. Millet groats, poyerekeza ndi mbewu zina, zimakhala ndi zotsika za kuchuluka kwa mphamvu.

Tiyeneranso kukumbukira kuti kuchuluka kwa mbewu monga chimanga mu mphamvu ndikusiyana kwambiri ndi kaphalori kamphalaphala womalizidwa. Masewera ophika pamadzi, mu mawonekedwe owiritsa, amataya kapangidwe kake koyamba kalori. Pankhaniyi, porridge ya viscous imangokhala ndi zopatsa mphamvu 90 pa gramu 100 za chinthu.

Koma ngati mukuwonjezera zinthu zina ku phala, ndiye kuti zopatsa mphamvu zamalonda zikukula kale. Mwachitsanzo, ngati simukufuna chakudya chokhala ndi kalori, ndiye kuti muwonjezerani dzungu kapena muuphike wowonda. Koma kuyika batala ndi shuga mu tirigu, ndikuwonjezera mkaka, phala lanu lidzasandulika kukhala chakudya chamafuta kwambiri.

Zithandizo komanso zothandiza za mapira

Kuchepetsa thupi. Ngakhale kuti malonda amadzaza bwino m'mimba, ngati mutenga mapira kwa nthawi yayitali, mutha kuchepa kwambiri. Zachidziwikire, ngati mafuta a nkhumba, nyama, batala, mkaka ndi zina sizikuwonjezeredwa mu mbale yanu. Mutha kukwaniritsa kuwonda kwakukulu pakuwonjezera dzungu pa phala. Ubwino wake ndikuti amawotcha mafuta onse ndikuwatulutsa,
Kwa mano, mafupa ndi kukongola. Mavitamini ndi michere, makamaka potaziyamu ndi calcium, zomwe zimapezeka pakupanga chimanga, zimathandizira kulimbitsa kwa enamel ya mano ndi minofu ya mafupa a anthu. Imatha kuchotsa thupi la poizoni ndi poizoni. Pachifukwa ichi, madokotala amalimbikitsa kudya tirigu akamamwa mankhwala, makamaka maantibayotiki. Ma oat ndi mapira onse amasankhidwa ndi azimayi, chifukwa amathandizira pakusintha kwina. Chowonadi ndi chakuti ndikutha kuchotsa poizoni m'thupi, zimapangitsanso kuti khungu lizitsuka, khungu likhale loyera, zomwe zimathandizira kukonzanso bwino,
Ndi matenda osiyanasiyana. Zakudya zomanga thupi ndi mapuloteni omwe amapezeka mu phala amafunikiranso ndi thupi la mwana lomwe likukula.

Ngati munthu ali ndi matenda otsatirawa, ndiye kuti mapira a mapira akuyenera kupezeka pa menyu wake:

Matenda a shuga, Arthrosis, Gout syndrome, Atherosulinosis, njira zotupa mu kapamba, mavuto a mtima.

Mapira a mapira amalimbitsa makoma amitsempha yamagazi ndikuwongolera kugwira ntchito kwa minofu yamtima. Izi zimalimbikitsidwanso acidity yam'mimba kapena yapamwamba.

Zovuta ndi zotsutsana ndi chimanga

Millet ilibe zinthu zochepa zoyipa. Mwachitsanzo, ngati munthu akuvutika ndi acidity ya madzi am'mimba kapena thupi lake limayamba kudzimbidwa, ndiye kuti kudya zakudya za mapira nthawi zambiri sikuyenera, chifukwa zimakhala ndi fiber yambiri. Ngati mumakonda izi, ndiye kuti zizindikireni pang'onopang'ono muzakudya zanu pang'onopang'ono m'magawo ang'onoang'ono.

Mu mapira pali zinthu zina zomwe zimalepheretsa kuyamwa kwa ayodini kuchokera kuzakudya, muyenera kudzipatsa malire potenga porridge yotere kwa anthu omwe ali ndi vuto la chithokomiro. Mwachitsanzo, ndi hypothyroidism.

Ngati mumakonda mbale zambiri za mapira, khalani okonzeka kuchepetsa chilakolako chogonana, chifukwa kuchuluka kwazogulitsa kumatha kuvulaza libido yanu (kuchepetsa izo), makamaka amuna.

Ndikofunikira kupatula mankhwala pachakudya chomwe chili ndi matenda otsatirawa:

Ndi zotupa zako m'matumbo, Ndi mavuto a endocrine, Ndi kuchepa kwa acidity ya madzi am'mimba, Nthawi zina, panthawi yapakati.

Momwe mungagwiritsire ntchito kwa amayi apakati, ana ndi anthu omwe ali ndi matenda ashuga

Amimba Madokotala nthawi zambiri amalimbikitsa kugwiritsa ntchito mankhwalawa pafupipafupi. Imakhazikika m'mimba ndikumenya kudzimbidwa.

Zoyipa zotsutsana ndi izi panthawi yomwe mayi ali ndi pakati zimaphatikizapo zonsezi pamwambapa. Ndiye kuti, ndi acidity yotsika, chizolowezi chodzimbidwa, mavuto ndi chithokomiro cha chithokomiro.

Kwa ana Mapira amatengedwa ngati mbewu yochepa kwambiri ya mbewu zonse, chifukwa chake ndioyenera kwa thupi la mwana. Kuphatikiza apo, mapira mapira amapakidwa bwino.

Popeza ana nthawi zambiri amadwala ndipo amafunika kumwa ma antibacterial pakadali pano, ndikofunikira kukumbukira kuti mapira samachotsa mphamvu ya mankhwala opha tizilombo komanso poizoni m'thupi la mwana womakula. Ndipo imagwiranso ntchito yolimbikitsa, yofunikiranso kwa mwana.

Ndi matenda ashuga

Phindu la mapira a mapira mu shuga mellitus ndilothandiza, ndipo sitikulankhula za vuto lililonse. Phula la mapira silingagwiritsidwe ntchito kokha ngati matenda ashuga, nthawi zina amalembedwa ngati chakudya chothandizira.

Amachotsa ndi kukhathamiritsa mafuta m'chiwindi. Ndipo izi ndizofunikira kwambiri kwa matenda ashuga, pamene metabolism imalephera.

Inde, ndi matenda monga matenda a shuga, ndibwino kuphika mapira m'madzi. Ngati dokotala alola, mutha kuphika mapira mumkaka kapena msuzi wa nkhuku, ngati mukufuna, onjezani zipatso zopanda mafuta ku chakudya choterocho.

Zakudya zodziwika bwino za mapira

Madzi otentha

Phula lothandiza la mapira pamadzi limatha kuphika m'mawa, ntchito isanayambe kapena pasukulu, chifukwa imakwaniritsidwa bwino.

Mufunika:

Mapira - 1 chikho, Madzi - 2 makapu, Shuga - kulawa, Mafuta - 50 gr., Mchere - uzitsine.

Kuphika

Pukusani chimangacho, chimasuleni ndi madzi otentha ndikuthira mu poto, kuwonjezera madzi,
Bweretsani mbale ndi chithupsa, kenako muchepetse kutentha, osafunikira kuphimba ndi chivindikiro,
Madzi onse akatuluka, ikani mafuta.
Tsopano moto ungazimitsidwe, ndikuphimba poto ndi chivindikiro, ndikusiya kwa theka la ola.

Mapira oterewa amatha kukhala chakudya chabwino kwambiri chama mbale, ndipo ngati muwonjezera zipatso, zoumba, mtedza kapena zipatso palaimuyo, imakhala yabwino kwa ana ndi akulu. Anthu okhala ndi malingaliro nthawi zonse amafuna kuphika chakudya wamba m'njira yapadera. Kodi mudamvapo za phala la mapira ku Moscow? Ayi? Nayi nayi iyi Chinsinsi:

Zakale mkaka

Mapira a mapira, owiritsa mkaka, amaonedwa kuti ndi njira yabwino kwambiri yophikira phala ili. Ndikofunikira kwambiri pakudya yam'mawa ya ana.

Kuti mukonzekere, muyenera:

Groats - 1 chikho, Mkaka - 2 makapu, Batala - 30 magalamu, Shuga - 2 tbsp. supuni, Madzi - 2 makapu, Mchere - uzitsine.

Kuphika motere:

Mphete zimathiridwa ndimadzi ndikuyika pachitofu,
Maphala atayamba kuwira, chotsani chithovu, chepetsa kutentha mpaka pakati ndikudikirira kuti madzi atuluke,
Mkaka wamkaka umathiridwa mumphaka, mchere ndi shuga zimawonjezeredwa, moto umachepetsedwa,
Mpaka misa itafooka, muyenera kuyisuntha,
Pambuyo pa mphindi 20, mutha kuyatsa moto, ndikuphimba phala
Asiyeni iyime kwa mphindi 10 zina.

Ngati mukukonzekera phala la viscous kwa mwana, onjezerani mkaka wina ndikuphika, oyambitsa mosalekeza. Onjezani batala kumapeto. Ngati mukukonzekera phala lokhazikika, ndiye kuti sankhani chimanga chakuda kwambiri, koma mapira owala achikasu ndi abwino kupanga chimata.

Ndi yowutsa dzungu

Phula la mapira limayenda bwino ndi dzungu ndipo limakhala ndi phindu pammimba. Kuchokera pachakudya choterocho ndikupindulitsa kopitilira thupi ndipo palibe vuto.

Zopangidwa:

Groats - 1 chikho, Mkaka - 3 makapu, Dzungu - 500 magalamu, Mafuta - 30 magalamu, Mchere - uzitsine.

Kuphika:

Dzungu ayenera peeled ndi denti
Wiritsani mkaka, ikani magawo a dzungu, shuga ndi mchere mkati mwake,
Mkaka watentha, tsopano onjezani chimanga chokonzedwacho,
Kuphika pamoto wotsika mpaka mphindi 30,
Pambuyo pa nthawi imeneyi, kuphimba mbale ndikuyika mu uvuni kwa mphindi 40 zina.

Phala yotereyi iyenera kulumikizidwa ndi mafuta, kuwonjezera maapulo owuma, mtedza ngati mukufuna. M'malo mwa shuga, mutha kuyika uchi, koma muyenera kuwonjezera musanatumikire.

Mapira amphaka kwa kuwonda

Popeza mapira azilonda amachotsa mafuta mosavuta ndikuletsa kutulutsa kwawo, nthawi zambiri amagwiritsidwa ntchito kuwonda. Akatswiri akhala akupanga zakudya zapadera za mapira, komanso masiku osala kudya mapira.

Ngati mungaganize ndalama tsiku losala kudya, kenako gwiritsitsani izi:

M'mawa, pangani phala kuchokera kumagalamu zana limodzi la zinthu,
Gawani mbalezo m'magawo anayi,
Palibenso chifukwa chowonjezera mchere ndi shuga ku phala,
Zachidziwikire kuti si aliyense amene angaletse chakudya chotere, chifukwa chake, pakusintha kukoma, mutha kuwonjezera masamba osaphika kapena zipatso kuphaka,
Pamodzi ndi izi, muyenera kumwa msuzi wa chamomile kapena tiyi wobiriwira masana.

Zakudya ndi mapira phala:

Konzani phala yamamiyala m'madzimo, osawonjezera mchere ndi shuga, mutha kudya chakudya choterocho ndi nthochi kapena yogati, Chakudya cha nkhomaliro - phala yemweyo kapena msuzi wa kabichi yamasamba, kuwonjezera - saladi wamasamba, Madzulo achita nokha ndi apulo, karoti kapena lalanje, Pakudya kwamadzulo - mapira onse omwewo ali ndi mapira ndi kefir kapena mkaka wophika wophika.

Kutsatira zakudya zotere, mutha kuchepetsa kwambiri kulemera kwanu. Omwe amayesa awona pomwepo mapindu a mapira phala.

Komabe, onani pamlingo wonse ndipo kumbukirani kuti kutsatira zakudya zilizonse kwa nthawi yayitali kumatha kungowononga thanzi lanu.

Malangizo Othandiza Pangani Kukongoletsa Porridge

Phala limasanduka lokoma komanso lophwanyika, ngati mumamwa madzi osasankhidwa kapena kuwiphika musanadye, kuphika, malamulo a kuchuluka kwa chimanga ndi madzi ayenera kuthandizidwa Ngati mukufuna kuphika mapira mumkaka, konzekerani mkaka woyamba pa 1: 1 ndi madzi. anyezi wokazinga, kefir, batala, mafuta anyama odulidwa mutizidutswa tating'ono, kirimu. Komabe, zonse zimatengera malingaliro anu ndi zopeka.

Chifukwa chake, mwachidule, titha kunena mosakayika kuti mtengo wa mapira ndiwosaneneka. Kuphika nthawi zambiri komanso kukhala wathanzi!