Matenda a shuga ndi chilichonse chokhudza izi

OWERENGA ATHANDIZA!

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Chipangizo chachilengedwe chothandiza chomwe sichimangothandiza munthu kukhala wonenepa kwambiri, komanso kupulumutsa, ndicho kabichi cha matenda ashuga a 2. Masamba oterowo, malinga ndi endocrinologists, ayenera kukhala muzakudya za munthu aliyense, makamaka odwala matenda ashuga.

Kabichi yoyera

Kabichi yoyera imatha kudziwa kuti ndi yamtundu wamasamba wotsika mtengo kwambiri. Kuphatikiza apo, chogulikachi chitha kugulidwa m'masitolo akuluakulu pafupifupi chaka chonse. Zomwe amapangira masamba awa ndi:

• agologolo
• mafuta
• kufufuza zinthu
• pectin
• madzi
• mavitamini
• organic zidulo
• chakudya
• CHIKWANGWANI

Chifukwa cha izi, ndizotheka kuchepetsa kunenepa kwambiri, zomwe ndizofunikira kwambiri kwa iwo omwe ali ndi matenda amtundu wachiwiri (kunenepa kwambiri ndi mnzake wapafupipafupi).

Kabichi imakhala ndi mafuta ochepa komanso owuma. Izi zikutanthauza kuti ngakhale mutagwiritsa ntchito masamba mwanjira imeneyi, kufunika kwa insulini sikokwanira.

Sauerkraut

Sauerkraut ndi chakudya chabwino cha matenda ashuga. Amapangidwa chifukwa chogundana, kenako kucha. Chifukwa cha njirayi, mtengowo umakhala wofunikira osati chifukwa cha kusungidwa kwazomwe zimapangidwa ndi mankhwala, komanso chifukwa cha mawonekedwe a zinthu zomwe zimatuluka chifukwa cha kupesa, kuphatikizapo ascorbic acid. Imalimbitsa chitetezo chamthupi cha munthu aliyense, imalepheretsa kuwoneka kwamatenda opatsirana komanso kachilombo.

Kuphatikiza apo, sauerkraut ilinso ndi mafuta acids. Kufunika kwawo ku thupi laumunthu kuli pakutha kwawo kuwononga cholesterol zolembera ndikuletsa mawonekedwe awo. Mafuta acids amathandizanso kupewa maonekedwe a mtima, makamaka, kugunda kwa mtima, angina pectoris. Malinga ndi ziwerengero, anthu odwala matenda ashuga amakumana ndi mavutowa maulendo 4 kuposa anthu omwe samadwala.

Mchere wamchere wopezeka mu sauerkraut umathandizira kuyeretsa magazi. Chifukwa cha iwo, kufunika kwa insulin yamtundu wa 2 shuga kumachepa.

Sauerkraut ili ndi mavitamini monga:

Zotsirizazi zimathandizira kupewa zovuta za shuga, mwachitsanzo, zimachepetsa mwayi wa neuropathy.

Chidacho chili ndi vitamini U (rarity). Ili ndi katundu wochiritsa bala. Ndi matenda a shuga a 2, izi ndizofunikira kwambiri, chifukwa mabala am'mphepete ndi zilonda zam'mimba amatha kukhalabe ndi odwala matenda ashuga kwa zaka zambiri.

Sauerkraut ili ndi zinthu zambiri zokutsatira, kuphatikizapo chlorine, calcium, phosphorous, sulfure, sodium, ayodini, zinc, mkuwa ndi ena ambiri. Pogwiritsa ntchito mwadongosolo mbale zoterezi, thupi limalandira:

• chitetezo chokwanira
• kuchuluka kwa kukana nkhawa,
• kagayidwe kazabwino
• mtima wolimba
• kupanga kwachilengedwe kwamaselo ofiira a m'magazi.

Ndi matenda a shuga a 2, ndikofunikira kugwiritsa ntchito brine wosaneneka. Masipuni 2-3 okha katatu pa sabata omwe amachepetsa kwambiri shuga mu mtundu 2 shuga. Kuphatikiza apo, chakumwa choterechi chitha kupititsa patsogolo kuchuluka kwa asidi m'mimba, kubwezeretsa magwiridwe abwino a kapamba, komanso kupereka microflora yofunikira. Nthawi zambiri chida ichi chimagwiritsidwa ntchito poletsa matenda omwe amadziwika ndi matenda ashuga, komanso khansa.

Ubwino wa kolifulawa

Ndi matenda 2 a shuga, kolifulawa sayenera kunyalanyazidwa. Monga kabichi yoyera, ili ndi mavitamini ndi michere yambiri yothandiza odwala matenda ashuga. Koma mosiyana ndi mtundu wapitawu, iyi imakhala yosasintha kangapo. Amangokhala ndi zozizwitsa pamadziwo, amawalimbikitsa mokulira kuchokera mkati, amalepheretsa kuwoneka ngati zilonda zam'mimba, atherosclerosis, komanso amateteza thupi laumunthu lochepetsedwa ndi matenda a shuga ku matenda opatsirana komanso tizilombo.

Cauliflower imakhala ndi chinthu chapadera - sulforapan. Ubwino wake umakhala ndi phindu pa mtima wonse.

Sea kale wa mtundu 2 shuga

Palibe chilichonse chofanana ndi kabichi pamtundu wa mawu oti mtundu wa kabichi. M'malo mwake, izi ndi mitundu yamtundu wa bulauni, komabe, ndipo izi ndizothandiza makamaka kwa matenda ashuga a 2. Tartronic acid, yomwe masamba amtchire amadzaza, imatsuka mwachangu komanso moyenera mitsempha yamagazi ndi mitsempha kuchokera ku cholesterol form, ndikuwalimbitsanso.

M'mitundu yovuta ya shuga, kelp (mankhwalawa amatchedwa nthawi zina) amateteza kuwona kwa matenda ashuga, amalepheretsa matenda a maso. Mwa zina zake zabwino palinso izi:

• kumalimbitsa chitetezo chathupi
• imapereka thupi ndi kuchuluka kwa ma amino acid ndi mapuloteni,
• Amateteza chitetezo chamthupi,
• Amasintha munthu wodwala matenda ashuga pambuyo pakuchita opaleshoni iliyonse,
• kumalimbitsa mtima
• zimalepheretsa zovuta za matenda.

Kuphatikiza apo, masamba am'madzi am'nyanja amagwiritsidwa ntchito panja, pakakhala zowonjezera, mabala amtundu wina osachiritsa.

Laminaria angagwiritsidwe ntchito mosamala mu kuzifutsa ndi zouma. Njira yogwiritsira ntchito nsomba zam'madzi zoterezi sizikhudza phindu lake.

Mitundu ina

Phytoncides, sulforapane, mavitamini B, PP, A, H ndizinthu zosasintha za broccoli. Wophatikizidwa, izi zimakhala zopindulitsa kwambiri kwa odwala matenda ashuga. Ma calorie ochepera, koma maubwino ambiri. Broccoli kabichi imakimbidwa mosavuta ndipo siyambitsa kutulutsa, monga mitundu ina. Koma wodwalayo amatetezedwa ku vuto la mtima, matenda osiyanasiyana a mtima. Broccoli ndi gwero lamapuloteni. Kubwezeretsa kapangidwe ka maselo amitsempha, kenako ndikuletsa neuropathy, kohlrabi angagwiritsidwe ntchito.

Msuzi wamasamba

Dulani mbatata zochepa, kaloti ndi anyezi mu cubes ndikuyika poto. Pamenepo, siyani mitundu yaying'ono yamitundu yonse ya kabichi (broccoli, kolifulawa, magawo a kabichi yoyera). Thirani chilichonse ndi madzi ndi kuphika mpaka kuphika.

Zakudya zonse za kabichi zimaphika bwino pamoto wochepa. Chifukwa chake, zidzakhala zotheka kusunga zinthu zofunikira kwambiri muzakudya.

Contraindication

Ngakhale kuti kabichi yokha mu shuga ndi mitundu yake yonse ndi masamba othandiza, komabe, pali nthawi zina pomwe odwala matenda ashuga ayenera kuchepetsa kuchuluka kwawo muzakudya. Milandu yotereyi imaphatikizapo, koma sikufanana ndi:

• kuchuluka kwa m'mimba acid
• kapamba
• kuphuka pafupipafupi
• yoyamwitsa.

Ndikofunika kuyambitsa zatsopano kabichi m'zakudya pang'onopang'ono. Muyenera kuyamba ndi zochepa kwambiri - kuchokera supuni 2-3 za munthu wamkulu ndi supuni imodzi ya mwana.

Mawonekedwe a chakudya 9 pa matenda ashuga

Monga mukudziwa, matenda a shuga ndi matenda osachiritsika omwe amachititsa kuti shuga amuyidwe m'thupi. Cholinga chake ndikuti ma cell otchedwa beta a "islets of Langerhans" apadera, omwe amapezeka m'matumbo, amasiya kutulutsa "insulin" yofunikira pakuwonjezera shuga, ndipo nthawi zina samatulutsa zokwanira.

Ngati ma cell a beta afa ndikataya mwayi wawo wopanga insulin, mtundu wa 1 wodwala mellitus kapena matenda ashuga 1 umapezeka. Matendawa amatenga nthawi zambiri ngati vuto la matenda oopsa, pomwe chitetezo cha mthupi chimawononga ma cell ake, "chimawasokoneza" ndi ma virus oponderezana. Ndikosatheka kubwezeretsa maselo a beta, chifukwa chake odwala ayenera kumwa insulin moyo wawo wonse.

Njira zopangira matenda a shuga a 2, kapena matenda amitundu iwiri, ndizosiyana mwanjira ina. Zomwe zimayambitsa kwambiri ndizoperewera kwa vuto la kuperewera kwa m'thupi, kudya kwambiri, motero, kunenepa kwambiri, komanso, kunenepa kwambiri. Adipose minofu amatulutsa mahomoni apadera ndi zinthu zina zomwe zimagwira ntchito zomwe zimachepetsa chidwi cha minyewa kupita ku insulin.

Kumbali inayo, kunenepa kwambiri, ziwalo zambiri zamkati, kuphatikiza kapamba, sizigwira ntchito moyenera. Chifukwa chake, njira yosavuta yothanirana ndi shuga 2 ndi zakudya. Mwa kuphatikiza kulemera ndikukhazikitsa zakudya zopatsa thanzi, modekha mtundu wachiwiri wa matenda ashuga, mutha kuonetsetsa kuti simukufunika kumwa insulini, ndipo ngati kwalamulidwa kale, kayendetsedwe kake kamakhala kochepa. Pochiza anthu onenepa kwambiri, kudya No. 8 ndi koyenera, kwa anthu omwe ali ndi vuto labwinobwino komanso lolemera pang'ono kuposa kulemera kwakuthupi, 9.

Zakudya Zam'magawo Zokhudza Matenda a shuga

Cholinga choyambirira cha zakudya za anthu odwala matenda ashuga ndi kuchepetsa kuchuluka kwawo kwa zakudya zopatsa thanzi. Chowonadi ndi chakuti, kulowa mthupi, zakudya zamafuta zimapangidwira mu glucose, zomwe zimafunikira kuti insulini imwenso, ndipo siipangidwe mokwanira mu shuga. Zakudya zamafuta zochepa mu zakudya zomwe timadya, insulin yochepa yomwe mukufuna. Kuphatikiza apo, kuchepetsa thupi komanso kudya zakudya zochepa 9 kumathandizira kukhazikitsa ziphuphu.

Kusintha ku zakudya zamankhwala zokhala ndi matenda amtundu wa 2, simudzasiya zinthu zonse zamatumbo, koma okhawo omwe mafuta osokoneza bongo amasintha msanga shuga ndikuwonjezera shuga. Odziwika kwambiri a iwo ndi shuga ndi uchi, kotero odwala matenda ashuga sayenera kudya maswiti, ayisikilimu, kupanikizana kapena maswiti ena. Zakudya zamafuta ena zimayamba kuthyoledwa m'matumbo, kenako ndikulowa m'magazi - mwachitsanzo, monga chimanga. Mu matenda ashuga, ndiwofunikira chifukwa amathandizira kukhala ndi shuga wambiri wovomerezeka.

Siyani mowa. Mowa umaletsa zakudya zilizonse za anthu odwala matenda ashuga! Ndipo sikuti amangokhala kuti ma liqueurs, zakumwa, vinyo wokhala ndi mipanda yolimba ndi okoma mopitirira muyeso. Zakumwa zamphamvu ndi vinyo wouma wosapezekanso ndizovulaza kwa odwala matenda ashuga, chifukwa mowa umakhudza chiwindi, ndipo izi ndizowopsa ndi T2DM.

Zakudya tebulo lambala 9, mwa kuyankhula kwina, chakudya 9, amapangidwa makamaka kwa iwo omwe ali ndi matenda ashuga owoneka bwino komanso omwe ali ndi matenda osakhazikika. Nthawi zambiri amalimbikitsidwa kwa anthu omwe ali ndi thupi labwinobwino komanso okhala ndi kunenepa pang'ono osalandira insulin konse kapena kumwa mankhwala osapitirira 20-30 mayunitsi. Nthawi zina tebulo No. 9 limayikidwa kuti lipangidwe matenda kuti mupeze kuchuluka kwa kulekerera kwa chakudya chamoto ndi kusankha chiwembu chogwiritsira ntchito insulini ndikupereka mankhwala ena. Kwa anthu onenepa kwambiri, amalimbikitsidwa kudya kwina kosiyana, komwe kumagwirizana ndi zakudya zochizira kunenepa: zimayikidwa piritsi 8

Zakudya za matenda a shuga a 2 ziyenera kukhala zopatsa mphamvu - osaposa 2300-2500 zopatsa mphamvu patsiku. Muyenera kudya ndi shuga nthawi zambiri, koma pang'ono ndi pang'ono. Pogawa gawo la tsiku ndi tsiku mu magawo angapo a thanzi lomwelo, mupangitsa kuti patebulo panu mukhale mitundu yambiri, ndipo zoletsa zina sizingakuvuteni. Ndi mtundu wachiwiri wa matenda ashuga, nchowopsa kudya kwambiri komanso kufa ndi njala!

Amaphika mbale zophika ndi zophika. Komanso, zinthu zimatha kuphika, kupatsidwa chakudya komanso kukazinga pang'ono, koma osaphika. Zakudya za anthu odwala matenda ashuga No. 9 amalola zonunkhira zina, koma sayenera kukhala wofinya ndi woyaka. Sitikulimbikitsidwa kugwiritsa ntchito tsabola, horseradish ndi mpiru, koma ma cloves, sinamoni, oregano, ndi zitsamba zina sizitsutsana.

Zotheka ndi ziti?

Maziko a chakudya No. 9 ndi nyama yamafuta ochepa, nsomba ndi nkhuku, tchizi tchizi, mkaka, zinthu mkaka wowawasa. Mafuta amagwiritsidwa ntchito monga masamba ndi zonona, komanso matenda ashuga, margarine apamwamba kwambiri siowopsa. Mazira, mbewu monga chimanga ndi mitundu ina ya buledi, ndiwo zamasamba, zipatso zopanda zipatso ndi zipatso sizipatsidwe.

Kuphatikiza pa mowa, ndi shuga yokhala ndi shuga, "msuzi" wa shopu ndi zakumwa zina zokhala ndi shuga wowonjezera ndizoletsedwa. Kuthetsa ludzu lanu ndi tiyi wopanda mphamvu ndi mchere wamadzi. Mutha kumwa tiyi ndi mkaka, khofi wa barele, msuzi wa rosehip, timadziti tothira madzi, zakumwa zoziziritsa kukhosi ndi zakumwa zoziziritsa kukhosi.

OWERENGA ATHANDIZA!

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Timapanga menyu

Ngati mwapatsidwa chakudya chambiri 9, pafupifupi zakudya zatsiku ndi tsiku zingakhale:

• kadzutsa: buckwheat kapena oatmeal, nyama (kapena nsomba) phala, tiyi, mkaka kapena tiyi wokhala ndi mkaka.
• chakudya chamasana (11 a.m.): kapu ya kefir, mkaka wowotchera, kapena decoction yamkaka wamkaka.
• nkhomaliro: Msuzi wamasamba wamasamba, nyama yophika, gawo lochepa la mbatata, mchere - mchere odzola kapena apulo, peyala,
• 17 pm: kapu ya kvass, zipatso, zipatso,
• chakudya chamadzulo: karoti-curd zrazy kapena kabichi schnitzel, nsomba yophika kapena yophika msuzi, saladi yamasamba, tiyi ndi wokoma.

Usiku - kapu yamafuta ochepa a ryazhenka kapena kefir, yogurt yopanda mafuta. Chakudya chamadzulo sichikhala mochedwa kuposa maola 4 asanagone. Mkate masana ndi bwino kudya rye kapena tirigu wa gawo lachiwiri, m'malo momangirira batala, osapitirira 250-300 magalamu.

Zakudya sizokoma

Anthu ambiri, akaphunzira kuti ali ndi matenda ashuga, amakhumudwa kwambiri kuti adzachepetsa zakudya zawo. Zakudya 9 Inde, kuphika mwachangu kuposa kufinya, kupanga masangweji ndi soseji yosuta mwachangu kuposa kuphika nyama yophika kapena nsomba mu msuzi wokhala ndi zitsamba zonunkhira. Koma simakhala wokometsedwa tsabola wokoma kuposa sangweji?

Vinaigrette ndi saladi kuchokera kumasamba atsopano, squash ndi biringanya wa biringanya zingathandize kusiyanitsa zakudya zanu. Kapena mwina, kusiya mbale "zolemetsa", mumayesa, mwachitsanzo, saladi yam'madzi?

Mapulogalamu amathandizanso ndi menyu ochepera kalori kuti asamve njala pakati pa chakudya. Koma "mutha kukhala osadya osati chokoleti chokoleti kapena mayina. Ikani patebulopo mbale yophika ndi bowa yosenda kapena kabichi ya kohlrabi ndi ma amondi, konzani kanyumba tchizi chophika ndi katsabola, komwe, panjira, ndikosavuta! Mwinanso chifukwa cha chakudya No. 9 kuti mupeza zakudya zambiri komanso zopatsa thanzi?

Kabichi kwa matenda ashuga: zabwino ndi zovulaza zamasamba omwe mumakonda

Kumva chiganizo choopsa "matenda ashuga", anthu ambiri amasiya. Koma awa si chiganizo, koma ndi njira yosamalitsa yamagulu awo athanzi, chakudya, chiyembekezo cha moyo wa anthu odwala matenda ashuga ndiochuluka kuposa omwe samaganizira nkomwe.

Kukhala bwino ndi mtundu wa moyo wawo zimadalira pamasamba. Kabichi iyenera kukhala choyambirira kupezeka mndandanda wazakudya zabwino komanso nthawi yomweyo masamba otetezeka m'zakudya za onse omwe amasamala za tsogolo lawo.

Zakudya zaumoyo - mchere

Matenda a kuthamanga kwa chimbudzi, kulimbitsa mitsempha, kuthetsa kuchepa kwa Vitamini m'nyengo yozizira, kukonza kwa mathedwe a mitsempha - izi sizinthu zonse zabwino zomwe zimachitika pakudya mbale za sauerkraut.

Kudya kwa brine tsiku ndi tsiku kumathandizira kuimitsa kayendedwe kazigawo mu impso zomwe zimachitika ndi "lokoma" nephropathy. Osanena za phindu la malonda pophwanya microflora ndi kunenepa kwambiri.

Bweretsani ku nkhani

Kholifulawa

Mphamvu ya mannitol ndi inositol imawonjezeredwa pazinthu zofunikira za nyama zokhala ndi mutu woyera - ma alcohols omwe amagwira ntchito mwachilengedwe omwe ali oyenera chifukwa cha njira za sclerotic zomwe zimayang'anira cholesterol yayikulu ndikudziyendetsa matenda a protein. Kukoma kosasunthika, kutsekemera kwachilengedwe ndi mapuloteni, omwe amatengeka kwathunthu ndi thupi la wodwalayo - china chofunikira chokhala ndi thanzi labwino. Ndikofunikira kudya odwala matenda ashuga omwe amaphika ndi kuwiritsa - mawonekedwe okoma ndi kulemera kwake amasungidwa, ndipo zopatsa mphamvu komanso zowononga thupi ndizochepa.

Bweretsani ku nkhani

Woyimira wokongola uyu wa banja la kabichi ndi wabwino kwambiri matenda a mtima ndi dongosolo lonse. Kukhathamiritsa kwa indexcometer, kulimbikitsa mitsempha yamagazi ndi kuphatikiza kwa sulfopane, yomwe ndi gawo la inflorescence yobiriwira. Amamupatsanso kubwezeretsa kwa maselo ofala kwambiri amitsempha.

Bweretsani ku nkhani

Kabichi ya Savoy

Masamba obiriwira obiriwira, owiritsa mudyo komanso okonda kudya, amakhalanso okodzetsa katundu, amathandizira pakuthandizira hyper- komanso hypotension. Maonekedwe abwino komanso owoneka bwino komanso kugaya zakudya mosavuta kumapangitsa izi kukhala zofunikira kwa odwala matenda ashuga ochepa. Ndipo kudya kwambiri, kutsekemera kosangalatsa (kumakhala kokhazikika) komanso kukoma mtima kwauwisi poyerekeza ndi wachibale wokhala ndi mzungu kumamupangitsa kukhala alendo ochulukirapo pamatafura a anthu athanzi komanso odwala.

Bweretsani ku nkhani

Kabichi wofiyira

Masamba ofiirira owala amakhala ndi mavitamini achilendo U, K, kotero mbale zotere zimakonzanso kusinthika kwa minofu yovundikira monga m'mimba. Ndipo mankhwala osowa anthocyanin amathandizanso kwambiri komanso kumalimbitsa mitsempha yamagazi, yomwe ndi njira yabwino kwambiri yopewera kupanikizika kwa magazi.

Kodi odwala matenda ashuga ali ndi ufulu kulandira mankhwala aulere? Werengani nkhani yamankhwala okonda anthu odwala matenda ashuga pano.

Mbatata mu shuga: limapindulitsa ndi kuvulaza.

Bweretsani ku nkhani

Kabichi yosangalatsa komanso yosavuta kusamalira ili ndi calcium komanso vitamini C, ndipo imaposa ngakhale mandimu ndi mkaka. Gulu lapadera la sodium sforpar limateteza ziwalo ndi machitidwe kuti zisawonongeke, chifukwa zimadzaza magazi ndi michere. Kugwiritsa ntchito masamba okoma awa mu chakudya ndi njira yabwino kwambiri yopewera zovuta monga neuropathy.

Bweretsani ku nkhani

Brussels imamera

• Muli ndi folic acid kumathandizira odwala matenda ashuga pakatha nthawi kuti apewe kupezeka kwa zosalimba zambiri za fetal (milomo yotseka, ndi zina).
• Kugwirizanitsa ma acids mwachangu, izi zimapangitsa ntchito ya bile, yomwe imathandizira kuyika mafuta m'thupi.
• Zimawongolera masomphenya chifukwa imakhala ndi lutein, retinol ndi zeaxanthin - kuyimitsa machitidwe osokoneza bongo mu retina.
• Mavuto a kudzimbidwa, kutentha kwa pamtima kumathetsedwa chifukwa cha kuchuluka kwa CHIKWANGWANI - 4/100 yaiwisi, koma ndibwino kuti mudye masamba awa osaphika.
• Magazi omwe alipo tsopano amathandizira kukonzanso maselo a mtima ndi mtima, zomwe zikutanthauza kuti chiopsezo chokhala ndi matenda am'munsi ndi matenda a mtima amachepa.

Kodi ndingamwe mowa ndi matenda ashuga? Werengani za katundu wopindulitsa ndi zomwe zingavulaze pano.

Potency ndi matenda ashuga. Kodi matenda ashuga amakhudza bwanji thanzi la abambo?

Bweretsani ku nkhani

Nyanja kale yodwala matenda ashuga

Kugwirizana kwa chomera cham'madzi chofiirachi ndi mitu yamaso ya kabichi ndi nthano chabe, koma kugwiritsa ntchito kwa odwala omwe ali ndi matenda otsekemera sikungapweteke. Lotsogola:

• bromine ndi ayodini
• wolemera calcium
• potaziyamu
• nickel ndi cobalt,
• chlorine ndi manganese.

Laminaria siwothandizanso bwino kwambiri pamatenda a chithokomiro. Yokhala ndi ma tartronic acid, amasonyezedwa kuti atayika, ma cholesterol plaque ndi mapangidwe a thrombo okhala ndi magazi akuda komanso okoma.