Lembani mkate wachiwiri wa shuga

Matenda a shuga ndi matenda omwe amadziwika ndi shuga yayikulu. Ndi matenda a mtundu woyamba, zakudya ndizofunikira, koma kutsatira sizingathandize kuthana ndi vutoli. Glycemia imatha kutalikiridwa pokhapokha mothandizidwa ndi insulin.

Ndi matenda amtundu 2, kudya zakudya mwamphamvu ndichimodzi mwazinthu zazikulu zathanzi komanso kuchira mwachangu. Ndikofunikira kuwongolera mosamala kuchuluka kwa chakudya chamafuta omwe amapezeka muzakudya zomwe zidatsitsidwa. Mkate, monga imodzi mwazakudya zazikuluzikulu za matenda ashuga, ziyenera kuphatikizidwa menyu. Koma sikuti mitundu yonse ya zopangidwa ndi ufa ndizothandiza.

Ndi mkate wa matenda ashuga

Zachidziwikire, ndimakumbukira nthawi yomweyo mkate wapadera wa anthu odwala matenda ashuga, womwe ungagulidwe m'masitolo onse akuluakulu komanso m'masitolo akuluakulu. Koma zoona zake ndikuti nthawi zambiri zimapangidwa kuchokera ku ufa wa premium, womwe sioyenera kudya zakudya zabwino. Pasitala ndi zinthu zina, zomwe zimaphatikizapo ufa wa premium, makamaka tirigu, siziyenera kulekanitsidwa ndi zakudya.

Mkate wokhala ndi matenda amtundu wa 2 komanso zinthu zina zaufa ndizothandiza pokhapokha ngati zimapangidwa makamaka kuchokera ku ufa wa rye. Kuwerengera gawo lolandilidwa la mkate, komanso zinthu zina, akatswiri azakudya amatenga mtengo wofunikira - mkate.

1 mkate mkate muli pafupifupi 12-15 magalamu a chakudya. Imakweza msana wa glycemia ndi 2.8 mmol / l ndikuyipangitsa kuti ikhale yochepa thupi liyenera zigawo ziwiri za insulin. Chifukwa cha zowerengera izi patebulo, mutha kudziwa kuchuluka kwa kuchuluka kwa mikate mu mbale inayake, motero, kuchuluka kwa insulin, komwe muyenera kudya mukatha kudya. Magalamu 15 a chakudya amapezeka mu 25-30 magalamu a mikate yoyera kapena yakuda. Ndalamayi ndi yofanana ndi 100 g ya buckwheat kapena oatmeal kapena 1 apulogalamu yayitali.

Kwa tsiku limodzi, munthu ayenera kudya magawo 18-25 a mikate, omwe amayenera kugawidwa muzakudya zisanu ndi zisanu ndi chimodzi. Ambiri ayenera kugwa theka loyamba la tsiku. Chimodzi mwazinthu zofunikira pazakudya ziyenera kukhala zopangidwa ndi ufa. Kupatula apo, zimakhala ndi mapuloteni othandizira ndi ulusi wazomwe zimayambira chomera, mchere: phosphorous, sodium, magnesium, iron ndi ena.

Komanso, mkate ungagwiritsidwe ntchito pa matenda a shuga chifukwa uli ndi ma amino acid ambiri, michere ndi mavitamini. Mavitamini a B amasintha kagayidwe kachakudya ndi magwiridwe antchito a magazi ndikupanga ziwalo, zomwe ndizofunikira kwambiri matendawa.

Zosankha zamatenda a shuga ziyenera kukhala mkate, koma osatero ayi tirigu oyera komanso osati ufa wa premium.

Zinthu zoterezi sizimalimbikitsidwa:

• mikate yoyera ndi masikono,
• Kuphika batala
• Confectionery

Kodi mumadya mkate wamtundu wanji wa matenda ashuga, osavulaza thanzi lanu?

Othandizira azakudya amalimbikitsa kudya mkate wa rye ndi shuga komanso kuphatikizira ufa wa tirigu 1 ndi 2 ndi chinangwa. Tiyenera kukumbukira kuti chinangwa - mbewu zonse za rye - zimakhala ndi mitundu yambiri yazakudya yomwe imathandizira matenda a glycemia komanso kuthana ndi matendawa. Zinthu zomwe zimakhala ndi miyala ya rye kapena ufa wa rye sizimangopereka thupi ndi zinthu zofunikira, komanso zimapatsa chidwi chokhala ndi satiety chomwe chimatenga nthawi yayitali. Izi zimakuthandizani kuti muchepetse kuthana ndi kulemera kwambiri, komwe nthawi zambiri kumawonedwa kwa odwala omwe ali ndi matenda a shuga a 2.

Mkate wa Borodino rye uli ndi mndandanda wa 51 ndipo mu shuga mumaphatikizidwa menyu pang'ono. Pogwiritsa ntchito moyenera, sizivulaza, koma zimabweretsa zabwino.

Ili ndi:

Zinthu zonsezi ndizofunikira kuti odwala matenda ashuga azikhala athanzi. Chachikulu ndikudya mkate wa bulauni wokhala ndi matenda a shuga pang'ono - kuchuluka kwa chakudya chomwe madokotala anganene, koma nthawi zambiri chimakhala cha 150-300 g. Ngati wodwala matenda ashuga amagwiritsa ntchito zakudya zina zopatsa mphamvu, tikulimbikitsidwa kukana mkate.

Mikate yopukutira (mkate wama protein)

Kuganiza ngati mkate ungakhale ndi mtundu wachiwiri wa matenda ashuga, osadzikana nokha chisangalalo chokhazikika ndi mkate wa matenda ashuga omwe ali ndi michere yonse, yomwe imapangidwa bwino ndi mavitamini, michere, fiber, mchere wamchere komanso imakhudza bwino kagayidwe. Zomwe zimapangidwira siziphatikiza yisiti, motero zimakhala ndi phindu pammimba. Sichimayambitsa kupesa ndipo amayeretsa matumbo moyenera, zimathandizira kuti magwiridwe ake akhale ntchito. Ndi matenda 2 a shuga, awa ndi zinthu zofunika kwambiri.

Mkate wowonda ulinso wofunika chifukwa mapuloteni omwe amaphatikizidwamo amamwa bwino. Amakonzedwa pogwiritsa ntchito mafuta a masamba ndipo motero amapatsa thupi mafuta abwino. Mikate yowuma imakhala ndi dongo la krisimasi ndipo ndi yokoma. Ndi tirigu, rye komanso ochokera ku mbewu zosakaniza. Kuchuluka kwa chakudya chama protein ndi shuga omwe angathe kufunsidwa ndi dokotala. Madokotala amalangiza kuti azikonda kudya mkate wa rye ndi kuwadya m'masiku oyamba tsiku.

Nthambi ya mkate

Mu shuga, tikulimbikitsidwa kuti muzidya, popeza ma carbo omwe amaphatikizidwa nawo amawamwa pang'onopang'ono ndipo samayambitsa kudumpha kwa glycemia. Iyo, monga mkate wama protein, wokhala ndi mavitamini ambiri, michere ndi zinthu zina zofunikira, ili ndi mavitamini ofunika, mchere wamankhwala, michere, ma fiber. Mkate wa rye wokhala ndi chinangwa ndi wothandiza kwambiri ku matenda a shuga a 2, koma ndi chikhalidwe chimodzi - pogwiritsa ntchito moyenera.

Mkate wopangidwa ndi anthu

Ngati mukutsimikiza za mkate wogulidwa, mutha kuphika nokha. Pankhaniyi, mudzakhala otsimikiza zamtundu wa zosakaniza zonse ndikutsatira ukadaulo wophika. Mkate wopangidwa ndi anthu odwala matenda ashuga ndi njira yabwino kwambiri yophikira makeke ku zomwe mumakonda komanso nthawi imodzi kuti musaphwanye chakudya, kukhala ndi thanzi komanso thanzi.
Kuphika mkate wopangidwa ndi nyama mumafunikira zosakaniza zapadera. Ufa wa tirigu woyamba, womwe uli mgolo lililonse, sungagwire ntchito. Koma mukaphika, mutha kugwiritsa ntchito zitsamba, masamba, zonunkhira zina, mbewu, mbewu, chimanga ndi zina zowonjezera pazokonda kwanu.
Kuphika mikate yopanga matenda ashuga omwe mungafune:

• ufa wa tirigu wachiwiri ndipo, wosafunikira, woyamba,
• coarally pansi rye ufa
• chinangwa
• Buckwheat kapena ufa wa oat,
• mkaka wophika kapena kefir,
• mafuta a masamba (mpendadzuwa, maolivi, chimanga),
• wokoma
• yisiti yowuma.

Kutengera ndi chinsinsi, mazira, uchi, mchere, molasses, madzi, mkaka wopanda mafuta, oatmeal angagwiritsidwe ntchito. Mutha kusankha zitsamba, mbewu ndi zina zowonjezera pazomwe mumakonda.
Monga mukuwonera, anthu odwala matenda ashuga sayenera kukana kwathunthu zinthu zokoma komanso zopatsa thanzi monga mkate. Mitundu yosiyanasiyana imakulolani kuti musankhe mtundu wamtundu wophika womwe sungovulaza, komanso wopindulitsa ndikuthandizani kuthana ndi matendawa.

Ubwino ndi kuipa kwa zinthu zophika buledi

Choyimira chachikulu pakupanga zinthu ndi chizindikiro cha shuga. Ndiye chinthu ichi chomwe chimayenera kuyang'aniridwa nthawi zonse. Mfundo yachiwiri ndiyotengera kuchuluka kwa chakudya chamafuta pang'ono.

Chifukwa chake, kusankha kwa zinthu za ufa kudzakhazikitsidwa pamenepa. Mkate wa anthu odwala matenda ashuga amawoneka ngati gwero lazinthu zambiri zofunika. CHIKWANGWANI, mapuloteni opangidwa ndi mbewu, mavitamini, ndizothandiza kwambiri kwa thupi. Sodium, magnesium, chitsulo, chakudya - zonse ndizofunikira kwa wodwalayo. Ndipo zonsezi zimapezeka muzinthu zophika mkate. Mwa kuchuluka kwazomwe zimaperekedwa pamsika, magulu otsatirawa angadziwike:

Kusiyana kwakukulu pakati pa awiriwa ndi mitundu ya ufa. Ndi mitundu yonse yazinthu zophikira mkate pamsika, mawu omaliza amadzitsimikizira okha kuti si mitundu yonse ya ophika mkate yothandiza. Zosankha zamtundu woyamba 1 ndi mitundu yachiwiri za ashuga siziyenera kukhala ndi mkate wochokera m'minda yambiri ya tirigu. Mitundu yonse iwiri ya anthu odwala matenda ashuga saloledwa kudya mikate yoyera popanda chilolezo cha adokotala, omwe muzochuluka kwambiri angayambitse kulemera.

Anthu omwe akudwala matenda amtundu 2 amakhala pachiwopsezo cha gastritis, rheumatism, kutupa kwa ndulu. Mikate yoyera imapangitsa kuti m'mitsempha yatsekedwe. Nthawi zina zimapangitsa kukwera kwa magazi. Zowopsa zimakhudza kayendedwe ka mtima. Pamodzi ndi izi, ndikofunikira kuchotsa pazakudya zolemera kwambiri, makeke ozikidwa pa ufa wa tirigu woyamba. Mitundu itatuyi imapangitsa kudumpha kwa glucose mu minyewa yathupi.

Chifukwa cha index yake ya glycemic (GI = 51), buledi wonenepa nthawi zambiri amakhala patebulo la matenda ashuga. Ili ndi zinthu zambiri zothandiza, monga thiamine, iron, selenium. Ndilo gwero labwino la mavitamini. Gwiritsani ntchito malonda omwe ali ochepa. Nthawi zambiri, zinthuzo zimakhazikitsidwa 325 g patsiku. Mkate wa bulauni ndi wabwino kwa odwala matenda ashuga, koma amakhala ndi zovuta zake:

• Kuchulukitsa acidity wa m'mimba timadziti
• Zingayambitse kutentha
• Imachulukitsa gastritis, zilonda
• Zimayambitsa kukhumudwa m'mimba.

Kusankha kwa matenda ashuga

Dokotala wanu yekha ndiamene angayankhe funso loti mkate ndi uti womwe uyenera kudyedwa ndi mtundu 1 ndi mtundu 2 wa shuga. Izi zimachokera ku umunthu wa wodwala aliyense. Matenda opatsirana amakhudzidwa. Koma mkate wokhala ndi matenda a shuga ndendende mitundu ya 2 yomwe iyenera kudyedwa tsiku ndi tsiku. Malangizo pazosankha malonda ndi zovomerezeka kwa aliyense.

Nutritionists akulangizidwa kuti aphatikize mkate wa rye mumawu awo. Itha kukhala ndi ufa wa tirigu wachiwiri, ndipo nthawi zina muyezo woyamba. Nthawi zambiri tirigu ndi rye amawonjezeredwa pamenepo, omwe ndi gwero labwino lama chakudya pang'onopang'ono, omwe amapindulitsa kagayidwe. Izi zimapereka kukhudzika kwanthawi yayitali. Izi zimatheka chifukwa chakuti zinthu zambiri zamtundu wophika buledi zomwe zimakhala ndi CHIKWANGWANI chamafuta.

Mkate wapadera wamaproteni wakonzedwa kwa odwala omwe ali ndi matenda amtundu wa 2 ndi matenda a shuga. Ili ndi zakudya zochepa zama protein komanso protein yambiri. Komanso mu malonda mumapezeka kuchuluka kwa amino acid ndi mchere.

Nthawi zambiri mumatha kuwona chophika choterocho monga mkate wa matenda ashuga. Koma musathamangire kuti mutenge, pang'onopang'ono musalawe chakudya.

Opanga sangatsatire miyezo yofunikira ya anthu odwala matenda ashuga, ndipo dzina lotere limatha kukhala njira yotsatsa. Sanjani mosamala kapangidwe ka mkate. Sipayenera kukhala ufa wa tirigu wapamwamba kwambiri. Ngati mukukayika zomwe zili, ndibwino osazitenga.

Mtundu wina wa zakudya zopatsa thanzi kwa mitundu yonse ya odwala matenda ashuga ndi masikono a mkate.

Ndizabwino m'malo mwazomwe mukuzidziwa. Amapangidwa kuti azilingalira zonse zofunika. Mukaphika, musagwiritse ntchito yisiti, zomwe zimakhudza kwambiri m'mimba. Amalemekezedwa ndi fiber, kufufuza zinthu. Masikono amaphikidwe ndi rye ndi tirigu, koma njira yoyamba imakondedwa ndi odwala matenda ashuga. Komabe, izi sizitanthauza kuletsa tirigu. Phindu la chakudya chotere:

• Kuwongolera chiwindi ndi m'mimba.
• Pewani kutupa kwa endocrine.
• Imaletsa kugaya chakudya.

Pothana ndi mtundu wa buledi wa odwala matenda ashuga omwe angagwiritsidwe ntchito ngati chakudya, tiyeni tisunthire pankhani yofunikanso. Mwachidziwikire, ndi mkate wangati womwe ungadye patsiku ndi mtundu 1 ndi matenda a shuga. Ndipo apa ndi dokotala wokhayo amene adzapereke chidziwitso cholondola. Adzawerengera kuchuluka komwe kukufunika ndikuwuza momwe amayeza. Ngati tiganizira mtengo wonsewo, ndiye kuti sungathe kupitirira 300 g patsiku.

Mkate wathanzi - mkate wanu

Matenda akulu nthawi zonse amapangitsa anthu kuyandikira kwa thanzi lawo. Anthu ambiri odwala matenda ashuga amaphika zakudya zawo kuti apewe zoyipa. Ndipo amatha kuwoneka chifukwa chogwiritsa ntchito chinthu choyipa chifukwa chosasungidwa bwino m malo osungirako. Kupanga buledi siovuta. Zosakaniza zopezeka mosavuta ndizofunikira. Ngati ndi kotheka komanso ngati pali chikhumbo, pali njira yodziwika yopangira kunyumba.

• 550 g rye ufa
• 200 g ufa wa tirigu
• 40 g yisiti
• Supuni 1 shuga
• Supuni 1 yamchere
• Supuni ziwiri zakumaso
• 0,5 malita a madzi
• Supuni 1 ya mafuta.

Choyamba muyenera kuwaza ufa wa rye m'mbale imodzi ndi ufa wa tirigu ku wina. Onjezani theka loyera loyera pa rye. Tidzagwiritsa ntchito zotsalira pambuyo pake. Izi zimasakanizidwa ndimchere komanso zimayambitsa.

Kuphika chotupitsa. Kuchokera pamadzi onse okwanira, tengani 150 ml. Thirani shuga, ufa wotsalira, yisiti ndi kutsanulira molasses. Knead ndikupita kumalo otentha kuti mukweze. Chotupacho chikakonzeka, chithanulireni osakaniza ndi ufa.

Onjezerani mafuta ndi madzi otsalira. Tsopano yambani kukanda mtanda. Pambuyo pake, siyani kutentha kwa maola angapo. Kenako, onaninso mtanda kenako ndikumenya.

Finyani ufa mumbale yophika ndikuyika mtanda. Nyowetsani ndi madzi, ndiye osalala. Siyani kwa ola lathunthu. Preheat uvuni kukhala madigiri mazana awiri ndikukhazikitsa nkhunguyo kwa theka la ora. Kenako tengani mkatewo, ndikawaza madzi, kenako ndi kuubweza ku uvuni. Pakatha mphindi zisanu, mutha kulipeza. Mukakhazikika, mutha kuyesa. Chakudya chamafuta kunyumba chakonzeka.

Mwachidule, titha kunena kuti palibe zolepheretsa pa chakudya chabwino muzakudya. Chofunika kwambiri ndikutsatira molondola malingaliro a akatswiri, werengani mosamala kapangidwe kazinthu zophika buledi. Eya, yankho loyenera kwambiri ndikungodzipaka nokha. Mukatero mudzakhala otsimikiza kwathunthu pakuphika.

Mitundu ya buledi

Mkate, chifukwa chofunikira kwambiri, umafunikira kwambiri pakati pa akulu ndi ana. Keke ndi gawo lofunika pa chakudya chamabanja komanso phwando lokondwerera. Ndikuganiza kuti mungagwirizane ndi ine kuti njira yabwino kwambiri yosakira ndi sandwich. Itha kuphika mosavuta komanso mwachangu.

Kuphatikiza apo, mkate wopangira mkate umathetsa kumverera kwanjala. Ili ndi zinthu zambiri zothandiza. Izi ndi:

Masiku ano, monga "mkate" tiyenera kukayika. Opanga ambiri ali ndi chidwi chopanga phindu pazinthuzo kuposa momwe zinthuzo zingapangidwire. Kuti muchite izi, amapita ku miseru yosiyanasiyana, yomwe imawonjezera zovuta zoyipa za mkate m'thupi ndi matenda ashuga.

Mafuta a kanjedza amatha kuwonjezeredwa ngati mafuta, chifukwa ndi otsika mtengo kwambiri. Ndi magulu athunthu a tirigu - ufa wa premium ungagwiritsidwe ntchito. Ndipo izi zimachulukitsa kale mndandanda wamtundu wa glycemic. Tikambirana za index ya glycemic munkhani ina. Ndiye kodi ndizotheka kudya mkate ndi matenda ashuga, ndipo chiyani?

Pali magulu anayi akuluakulu:

Zopanda yisiti

Mkate wopanda yisiti mwamwambo umadziwika kuti ndi wofunika kwambiri chifukwa cha kusowa kwa yisiti pakukonzekera kwake. Koma mkatewu umakonzedwa ndi chotupitsa, chomwe chimazimitsidwa ndi sopo. Chifukwa chake, malonda ake amakhala ndi sodium wambiri, chifukwa cha izi, madzimadzi amatha kusungidwa m'thupi.

Chochita chopanda yisiti chimakhala ndi mapuloteni ochepa komanso mafuta ochulukirapo, omwe amachititsa kuti azimve kukoma kwake. Mpukutuwu umawerengedwa ngati kalori wotsika kwambiri.

Mkate wotchuka wa rye pakati pa anthu "otaya thupi". Amadziwika kuti ali ndi fiber zambiri pamapangidwe ake. Amasinthanso kagayidwe kazakudya ndi matumbo ntchito. Tikamadya mkate wa rye, timakhala okhazikika ndipo osadya kwambiri.

Chifukwa cha mavitamini B ndi E omwe alimo, mutha kuthana ndi mavuto. Rye mkate umakhala ndi zotsatira zabwino pamachitidwe amanjenje.

Ndipo mtundu uwu umathandizanso kuyeretsa mitsempha yamagazi a cholesterol owonjezera. Chimodzi mwazomwe talemba chidzaperekedwa poyeretsa mitsempha yamagazi.

Mkate wa brown utha kugwiritsidwanso ntchito kupewa dysbiosis.

Tonse tikudziwa momwe mikate yoyera yatsopano imawonekera: ndi fungo lonunkhira bwino, kutumphuka kwa krisimu komwe sikungasiye aliyense wopanda chidwi ... Mkate Woyera umapangidwa kuchokera ku ufa wa premium.Ngakhale kuti ili ndi:

• Mapuloteni azomera, chifukwa chake ntchito yomwe anthu amagwira imathandizidwa,
• chakudya chopatsa mphamvu zambiri,
• kuchuluka pang'ono kwa fiber
• Mavitamini a B ndi E omwe amakhudza machitidwe ndi ziwalo zosiyanasiyana,
• mchere womwe ndi wothandiza m'mafupa, misomali, tsitsi ndi ntchito za ubongo,

madokotala ambiri salimbikitsa kuti azisiyira kudya zakudya zomwe zingayambitse matenda ashuga.

Izi ndichifukwa cha izi:

• m'malo mwa mavitamini ndi mchere, owuma okha ndi othamanga, zopatsa mphamvu zomwe zimakhalabe
• kuchuluka kwa glycemic, komwe kumapangitsa kuchuluka kwa shuga m'magazi,
• ulusi wotsika, ndipo umachepetsa kuyamwa kwa shuga.

Mkate wa mapuloteni, chifukwa umatchedwa choncho, uli ndi mapuloteni omwe amapezeka mumasamba ambiri kuposa chakudya. Koma zopatsa mphamvu zamagulu amtunduwu ndizapamwamba kwambiri kuposa zina zilizonse.

“Chifukwa chiyani?” Mukufunsa. Inde, chifukwa imakhala ndi mafuta ambiri 10%, zomwe ndizofunikira kukonza mkate. Kupatula apo, mkate wa mapuloteni amakhala ndi mawonekedwe ake - omata.

Ilinso ndi mitundu yambiri ya fiber. Amakhalanso ndi mphamvu yochepa pakukhazikitsa shuga m'magazi, omwe amalola kuti zizimwa tsiku lililonse.

Buledi wamtundu wanji?

Kuphatikiza pa mitundu ikuluikulu yomwe yatchulidwa, pali mitundu yambiri ndi mitundu ina yotchuka: iyi ndi Borodino, Darnitsky, zakudya, kuwonjezera kwa mtedza, zoumba, chinangwa ndi ena ambiri.

Koma samalani mukamasankha mkate, makamaka ngati phukusi likuti "mankhwala azakudya". Momwe mungasinthire mmalo mwake, tikambirana m'nkhani zotsatirazi.

Kuyankha funso: ndizotheka kapena ayi mkate, ndiyankha motere.

Izi zili ndi zinthu zambiri zothandiza, choncho munthu wodwala matenda ashuga ayenera kukhala patebulo tsiku lililonse. Ndikosatheka kupatula kugwiritsa ntchito mankhwalawa pachakudya cha shuga, koma ayenera kukhala ochepa. Makamaka pankhani ya mikate yoyera.

Koma mkate wopangidwa ndi ufa wa rye kapena tirigu wathunthu uyenera kudyedwa. Kuphatikiza apo ali ndi zochuluka za michere ndi mavitamini a B, ali ndi kalozera kakang'ono ka glycemic.

Pomaliza ndikupatsirani malangizo omwe angakonde ndi kuchuluka kwa zomwe mungadye:

1. gulani ndi chiyembekezo chogwiritsa ntchito tsiku lotsatira - "dzulo",
2. Mawonekedwe ayenera kukhala olondola, opanda mawanga akuda, owotcha okhala ndi ma carcinogens,
3. kutumphuka ndikofunikira "crumb",
4. Iyenera kudula mpaka mainchesi osapitirira 1,
5. kuchuluka kwa tsiku lililonse kwa odwala omwe ali ndi matenda a shuga a 2 sayenera kupitirira 300 g patsiku (2-3 zidutswa nthawi).

Sizopweteka kuphunzira kuphika nokha mkate, ndiye kuti inunso mutha kuwongolera kapangidwe kake ndikukhala otsimikiza. Momwe tingaphikire mkate kunyumba, tikambirana m'nkhani zotsatirazi.

Musanasankhe mitundu yoyenera, muyenera kufunsa dokotala. Zina zomwe mungadye ndi shuga zomwe mumawerengera pano.

Khalani athanzi! Lembetsani ku blog yathu ndikugawana nkhaniyi ndi anzanu! Tikuwona posachedwa!