Kodi ndi ma calories angati omwe ali m'malo a shuga?

Zakudya za anthu odwala matenda ashuga sizofunikira kungapangitse kuti shuga azikhala ndi shuga, komanso kuti akhale ndi kulemera koyenera. Popeza kuti ndi matendawa odwala ambiri kale amakhala ndi mavuto okhudzana ndi kulemera kwamthupi, chimodzi mwazolinga zomwe amadya kwambiri odwala matenda ashuga ndi kuwonda. Shuga amaletsedwa kugwiritsa ntchito shuga, makamaka kwa odwala omwe amafunikira kuchepetsa thupi. Kwa anthu ambiri, zimakhala zovuta m'maganizo kukana maswiti omwe anazolowera. Ma sweeteners amatha kukupulumutsani, koma kugwiritsa ntchito, muyenera kuganizira zina zingapo zofunika.

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Kodi okometsa onse amathanso kuthandiza kuchepetsa kunenepa?

Pali mitundu iwiri ya zotsekemera, zomwe zimasiyana momwe zimapangidwira komanso gwero lazinthu zopangira: zozizwitsa komanso zachilengedwe. Ma synthesis a shuga ophatikizika amakhala ndi zero kapena osachepera kalori, amapezeka ndi mankhwala. Zokoma zachilengedwe zimapangidwa kuchokera ku zipatso, ndiwo zamasamba kapena mankhwala azitsamba. Muli zakudya zamafuta, zomwe sizimapangitsa kuchuluka kwa glucose m'magazi a anthu, koma nthawi yomweyo, zopatsa zamtunduwu nthawi zambiri zimakhala zokwera kwambiri.

Momwe mungasankhire othandizira komanso omwe omwe ali oopsa osavomerezeka kuti muchepetse kunenepa? Musanagwiritse ntchito mankhwala aliwonse otere, ndikofunikira kuti muphunzire mosamala malo ake, kuchuluka kwa mphamvu, kuwerenga za contraindication ndi mawonekedwe ogwiritsira ntchito, ndikuwonana ndi dokotala.

Zotsekemera zachilengedwe

M'malo ambiri a shuga achilengedwe pamakhala zopatsa mphamvu zambiri, motero simungathe kuzigwiritsa ntchito mwambiri. Chifukwa chakufunika kwawo kwamphamvu, amatha kutsatsa mapaundi owonjezera munthawi yochepa. Koma akamagwiritsa ntchito moyenera, amatha kusintha shuga (chifukwa ndimakoma kangapo) ndikuchotsa chikhumbo chofuna kudya china chokoma. Komanso, mwayi wawo wosasinthika ndi chitetezo chachikulu komanso chiopsezo chochepa cha mavuto.

Fructose, mosiyana ndi glucose, samatsogolera kudumpha m'magazi am'magazi, chifukwa chake amalimbikitsidwa kuti agwiritsidwe ntchito mu shuga. Koma zopatsa mphamvu za malonda ake ndizofanana ndendende ndi zosavuta za shuga - 380 kcal pa 100 g. Ndipo ngakhale zili choncho kuti ndizotsekemera kawiri kuposa izi, zomwe zikutanthauza kuti kuchuluka kwa fructose mu chakudya kumatha kuyimitsidwa, kugwiritsa ntchito mankhwalawa ndikosayenera kwa iwo anthu omwe amafuna kuchepa thupi pang'onopang'ono.

Kukula kwa shuga wa zipatso m'malo mwachizolowezi nthawi zina kumabweretsa chifukwa choti anthu amasiya kuyang'anira zomwe amakonda ndikugwiritsa ntchito kangati. Kuphatikiza apo, fructose imalowetsedwa mofulumira kwambiri m'thupi, ndikukulitsa chidwi cha kudya. Ndipo chifukwa chokhala ndi zopatsa mphamvu zambiri komanso kuperewera mphamvu, zonsezi zimatsogolera ku kuwoneka kwamapaundi owonjezera. Zakudya zam'madzi izi mumadontho ang'ono ndizotetezeka komanso zothandiza, koma, mwatsoka, sizingathandize kuchepetsa thupi ndi izo.

Xylitol ndi wokoma wina mwachilengedwe yemwe amachokera ku zipatso ndi ndiwo zamasamba. Ndi chinthu chapakatikati cha metabolism, ndipo pang'onopang'ono chimapangidwa nthawi zonse mthupi la munthu. Kuphatikiza kwakukulu kwa xylitol ndi kulekerera bwino komanso chitetezo, popeza sizinthu zachilendo mu kapangidwe kake kama mankhwala. Katundu wabwino wowonjezera ndiye kutetezedwa kwa enamel ya dzino kuti lisamatukuke ma caries.

Mndandanda wa glycemic wa xylitol ndi pafupifupi magawo 7-8, motero ndi amodzi mwa omwe amakonda kwambiri shuga. Koma zopatsa mphamvu za thunthu ili ndi zokwera - 367 kcal pa magalamu 100, chifukwa chake simuyenera kutengeka nazo.

Stevia ndi mbewu yomwe mwabwinobwino makoko amatsekedwa mwaluso. Imakhala ndi kutsekemera kosangalatsa kokhala ndi zotulutsa pang'ono zazitsamba.

Kugwiritsa ntchito kwake mu chakudya sikuyenda limodzi ndi kusintha kwakuthwa kwa shuga m'magazi, komwe kumawonetsa cholozera chotsika cha glycemic.
Kuphatikizanso kwina kwa stevia ndi kusapezeka kwa zovulaza ndi zoyipa m'thupi la munthu (malinga ndi mlingo woyenera). Mpaka 2006, vuto lotetezedwa la stevioside lidakhalabe lotseguka, ndipo kuyesedwa kwa nyama kosiyanasiyana kunachitika pankhaniyi, zotsatira zake zomwe sizinkapereka umboni mokomera. Panali mphekesera zazovuta zakuya kwa munthu chifukwa cha kuthekera kwa munthu komanso kuthekera kwa kutsekemera uku. Koma pambuyo pake, pakuyang'ana momwe mayetsedwe awa, asayansi adazindikira kuti zotsatira za kuyesaku sizingaganizidwe kuti ndi zabwino, chifukwa zidachitika m'njira zosayenera.

Kuphatikiza apo, kugwiritsidwa ntchito kwake kumawongolera thanzi la odwala omwe ali ndi matenda osokoneza bongo komanso matenda oopsa. Mayesero azachipatala a stevia akupitilizabe, popeza zinthu zonse za zitsambazi sizinaphunziridwe bwino. Koma chifukwa chokhala ndi zopatsa mphamvu zochepa zam'kalatayo, ma endocrinologists ambiri amaganiza kuti stevia ndi amodzi mwa malo otetezeka kwambiri a shuga omwe sabweretsa kulemera.

Erythritol (erythritol)

Erythritol ndi amodzi mwa okoma aja omwe anthu adayamba kupanga kuchokera ku zinthu zachilengedwe zopangidwa pamakampani azinthu zaposachedwa kwambiri. Mu kapangidwe kake, izi ndi mowa wa polyhydric. Kukoma kwa erythritol sikungakhale kokoma ngati shuga (kumangotchulidwa 40%), koma zopatsa mphamvu zake ndi 20 kcal pa 100 g. Chifukwa chake, kwa odwala matenda ashuga omwe ali onenepa kwambiri kapena anthu omwe akufuna kuchepetsa thupi, wokoma uyu akhoza kukhala wabwino m'malo shuga wokhazikika.

Erythritol ilibe gawo pakapangidwe ka insulin, chifukwa chake ndiotetezeka kwa kapamba. Wokoma uyu alibe zotsatira zoyipa, koma popeza adagwiritsidwa ntchito kalekale, palibe zomwe zatsimikizidwa ndendende pakuyerekeza mibadwo ingapo. Imavomerezedwa bwino ndi thupi la munthu, koma muyezo waukulu (woposa 50 g nthawi imodzi) umatha kutsegula m'mimba. Zowonjezera zazikulu za izi ndi mtengo wokwera kwambiri poyerekeza ndi mitengo ya shuga, stevia kapena fructose wamba.

Zokoma Zonunkhira

Zokometsera zopanga sizikhala ndi zopatsa mphamvu, ndipo nthawi yomweyo mukhale ndi kukoma kokoma. Zina mwazabwino kwambiri kuposa shuga. Kulowa kwawo pamkamwa kumayambitsa kukoka kwa lilime, lomwe limapangitsa chidwi chotsekemera. Koma, ngakhale zili ndi zopatsa mphamvu za zero, simuyenera kuchita nawo zinthuzi. Chowonadi ndichakuti mothandizidwa ndi zotsekemera zopanga, munthu amanyenga thupi lake. Amadya zakudya zabwino, koma sizibweretsa zipatso. Izi zimabweretsa njala yayikulu, yomwe imawonjezera chiopsezo chotaya zakudya.

Asayansi ena amakhulupirira kuti zinthu zomwe sizilowetsedwa ndi thupi ndipo, sizachilendo kwa icho, chinthu choyambira sangakhale chothandiza komanso chovulaza anthu. Komanso, ma analogu ambiri opangira shuga sangagwiritsidwe ntchito kuphika ndi kutentha, chifukwa mothandizidwa ndi kutentha kwambiri amayamba kumasula zinthu zapoizoni (mpaka ma carcinogens).

Koma kumbali ina, maphunziro ambiri azachipatala atsimikizira kutetezedwa kwa malo ena osakanikirana a shuga, malinga ndi kuchuluka kwa mankhwala. Mulimonsemo, musanagwiritse ntchito izi kapena zotsekemera, muyenera kuwerenga mosamala malangizo, werengani zotsatirapo zoyipa ndi kufunsa dokotala.

Aspartame ndi imodzi mwazomwe zimakhala zotsekemera kwambiri, koma sizikhala njira zosankhira odwala omwe akufuna kuchepa thupi. Mulibe zopatsa mphamvu komanso zokonda zabwino, koma chikasweka, kuchuluka kwakukulu kwa phenylalanine amino acid kumapangidwa m'thupi. Phenylalanine nthawi zambiri imaphatikizidwa ndi tinthu tambiri tomwe timachitika mthupi la munthu, ndipo timagwira ntchito zofunika. Koma ndi bongo wambiri, amino acid iyi imakhudza kagayidwe.

Kuphatikiza apo, chitetezo cha wokoma uyu akadali funso lalikulu. Akakwiya, formaldehyde amamasulidwa ku chinthu ichi (ali ndi katundu wama carcinogenic, zomwe zimayambitsa ziwengo ndi vuto lakudya). Aspartame, monga zotsekemera zina zopanga, ndizoletsedwa kuti zizigwiritsidwa ntchito mwa amayi apakati, ana ndi odwala ofooka.

Izi zotsekemera zimatseka enzyme yofunika m'matumbo - zamchere phosphatase, zomwe zimalepheretsa kukula kwa matenda a shuga ndi metabolic syndrome. Mukamadya aspartame, thupi limamvekemera kukoma (izi zimakoma kwambiri kuposa shuga) ndikukonzekera kugaya chakudya, zomwe sizimalowa. Izi zimabweretsa kukulira kwa msipu wam'mimba ndi kuphwanya kwachilendo.

Asayansi amasiyana pa chitetezo cha lokoma. Ena a iwo akuti kugwiritsa ntchito kwake nthawi ndi nthawi pang'ono sikungapweteke (pokhapokha ngati sichingathandizidwe ndi kutentha). Madokotala ena akuti kugwiritsa ntchito aspartame kumachulukitsa ngozi ya mutu wovuta, mavuto a impso ngakhale kuwoneka ngati zotupa zopweteka. Izi zotsekemera sizabwino kwenikweni kuti muchepetse kunenepa, koma kuzigwiritsa ntchito kapena ayi odwala matenda ashuga omwe alibe mavuto onenepa kwambiri ndi nkhani yaumwini yomwe imafunika kuthetsedwera limodzi ndi adotolo.

Saccharin imakhala yabwino kwambiri kuposa shuga, shuga ake ndi 0 calories, koma ilinso ndi zosasangalatsa, zowawa pang'ono. Saccharin imatha kuyambitsa kukwiya mthupi, kugaya chakudya, kupweteka m'mutu (makamaka ngati mulingo woyenerera). Tinkakhulupiriranso kuti chinthuchi chimayambitsa khansa ku labotale nyama pakafufuzidwa, koma pambuyo pake zidatsimikizika. Saccharin adawonetsa makoswe pokhapokha kuchuluka kwa zotsekemera zotsekedwa kunali kofanana ndi kulemera kwa thupi la nyama.

Mpaka pano, akukhulupirira kuti mu milingo yochepa kwambiri mankhwalawa alibe poizoni komanso wamagazi. Koma mulimonsemo, musanagwiritse ntchito mapiritsi, muyenera kufunsa dokotala, chifukwa odwala omwe ali ndi mavuto am'mimba, izi zimatha kuyambitsa matenda osachiritsika.

Imafooketsa ma enzymes ambiri m'matumbo ndi m'mimba, chifukwa chomwe njira yogaya chakudya imasokonekera ndipo munthuyo amatha kuvutika chifukwa cholemetsa, kutulutsa magazi ndi kupweteka. Kuphatikiza apo, saccharin imasokoneza mayamwidwe a mavitamini m'matumbo ang'ono. Chifukwa cha izi, njira zambiri zama metabolic komanso kusintha kofunikira kwa biochemical zimasokonekera. Pogwiritsa ntchito saccharin pafupipafupi, chiopsezo cha hyperglycemia chimakulirakulira, kotero pakadali pano opanga ma endocrinologists samalimbikitsa izi kwa odwala matenda ashuga.

Cyclamate ndimapangidwe okoma omwe alibe phindu la zakudya, ndipo amakhala okoma kwambiri kuposa shuga. Palibe umboni wovomerezeka kuti umayambitsa khansa kapena matenda ena. Koma mmaphunziro ena, zidadziwika kuti cyclamate imawonjezera zovuta zomwe zimabweretsa pazakudya zina zakupha m'zakudya. Zimawonjezera ntchito yama carcinogens ndi mutagens, chifukwa chake ndibwino kukana izi.

Cyclamate nthawi zambiri imakhala mbali ya zakumwa zozizilitsidwa ndi kaboni, komanso zingagwiritsidwenso ntchito kuphika kapena zotentha chifukwa zimatha kupirira kutentha. Koma popeza sizotheka nthawi zonse kudziwa ndendende momwe zinthu zimapangidwira, ndibwino kuti m'malo mwatsopano mukhale shuga ndi zotetezeka.

Soda yokhala ndi cyclamate imakhala ndi kukoma kokoma kowala, koma simaliza ludzu kwathunthu. Pambuyo pake pamakhala kumverera kwa shuga mkamwa, chifukwa chake munthu nthawi zonse amafuna kumwa. Zotsatira zake, odwala matenda ashuga amamwa zamadzimadzi zambiri, zomwe zimawonjezera mwayi wokhala ndi edema ndikuwonjezera kulemetsa kwa impso. Kuphatikiza apo, cyclamate imakhudzidwa ndimkodzo, chifukwa mapindowo amachokera ndi mkodzo. Kuchepetsa thupi, izi zowonjezeranso ndizosafunikira, chifukwa sizikhala ndi zofunikira zathu zokha komanso zimangoyambitsa chidwi cha chakudya, zimayambitsa ludzu komanso zovuta zama metabolic.

Sucralose amatanthauza maukoma okonzanso, ngakhale amachokera ku shuga lachilengedwe (koma m'chilengedwe chakudya chotere monga sucralose kulibe). Chifukwa chake, kwakukulu, izi zokomera izi zitha kutchulidwa kuti ndizopanga komanso zachilengedwe. Izi sizikhala ndi zopatsa mphamvu ndipo sizimangilidwa m'thupi mwanjira iliyonse, 85% imachotsedwedwa kudzera m'matumbo osasinthika, ndipo 15% yotsalayi imachotsedwa mu mkodzo, komanso samadzibwereketsa kuti isinthe. Chifukwa chake, chinthu ichi sichimabweretsa zabwino kapena kuvulaza thupi.

Supralose imatha kupirira kutentha kwambiri mukamawotchedwa, komwe kumalola kuti igwiritsidwe ntchito pokonza zakudya zamafuta. Iyi ndi njira yabwino kwa anthu omwe akufuna kuchepa thupi ndipo nthawi yomweyo amadzichitira okha chakudya chokoma. Koma m'malo mwa shuga amenewa mulibe zovuta. Monga zotsekemera za zero-calorie zina, sucralose, mwatsoka, zimayambitsa kukulitsa chilimbikitso, chifukwa thupi limalandira kukoma kokha, koma osati mphamvu. Chovuta china cha sucralose ndi mtengo wake wokwera poyerekeza ndi ma enques ena opangira, kotero sizofala kwambiri pamashelefu osungira. Ngakhale mutakhala otetezeka komanso zabwino zonse zomwe zimalowa m'malo mwa shuga, muyenera kukumbukira kuti sizachilengedwe kwa thupi lathu, chifukwa chake simuyenera kumazunza.

Anthu onenepa kwambiri ayenera kuyesa kuthetsa ludzu lawo la maswiti okhala ndi zipatso zopatsa thanzi okhala ndi index yotsika kapena yapakatikati. Ndipo ngati nthawi zina mukufuna kudzichotsera mchere wambiri, ndiye kuti ndibwino kugwiritsa ntchito malo ochepa komanso otetezedwa a shuga.

Kalori wochita kupanga

Masiku ano, pali zotsekemera zambiri (zopangidwa). Sizimakhudza kuchuluka kwa glucose ndipo zimakhala ndi zopatsa mphamvu zochepa.

Koma ndi kuwonjezeka kwa mlingo wa zotsekemera nthawi zambiri, mithunzi yazokoma zowonjezera zimawonekera. Kuphatikiza apo, ndizovuta kudziwa momwe mankhwalawo ali otetezeka m'thupi.

Zolocha shuga za synthetiki ziyenera kutengedwa ndi anthu omwe akuvutika ndi kunenepa kwambiri, komanso omwe akudwala matenda a shuga mellitus (mtundu wa I ndi II) ndi ma pancreatic pathologies ena.

Zomwe zimakhala zotsekemera kwambiri ndizodziwika bwino ndi:

1. Aspartame Pali mkangano wambiri wazinthu izi. Gulu loyamba la asayansi limakhulupilira kuti aspame ndiotetezeka kwathunthu kwa thupi. Ena amakhulupirira kuti asidi a finlinic ndi aspicic, omwe ali m'gulu la zomwe zimapangidwa, amatsogolera pakupanga ma pathologies ambiri ndi zotupa za khansa. Izi zotsekemera ndizoletsedwa kwambiri mu phenylketonuria.
2. Saccharin. Kutsekemera kotchipa kwenikweni, kukoma kwake kumaposa shuga nthawi 450. Ngakhale mankhwalawa sanaletsedwe mwalamulo, kafukufuku woyesera awonetsa kuti kumwa mankhwala a saccharin kumawonjezera chiopsezo cha khansa ya chikhodzodzo.Mwa zina zotsutsana, nthawi yobala mwana ndi ana mpaka zaka 18 imasiyanitsidwa.
3. Cyclamate (E952). Adapangidwa kuyambira m'ma 1950 ndipo amagwiritsidwa ntchito kwambiri pakuphika komanso pochotsa matenda ashuga. Milandu yanenedwa pomwe cyclamate imasinthidwa m'matumbo am'mimba kukhala zinthu zomwe zimapanga mphamvu ya teratogenic. Sizoletsedwa kutenga zotsekemera panthawi yoyembekezera.
4. Acesulfame potaziyamu (E950). Thupi limakhala lokoma kwambiri kuposa shuga, osagwirizana ndi kusintha kwa kutentha. Koma osati otchuka ngati aspartame kapena saccharin. Popeza Acesulfame imakhala yopanda madzi, nthawi zambiri imasakanikirana ndi zinthu zina.
5. Sucrolase (E955). Chimapangidwa kuchokera ku sucrose, chokoma kwambiri kuposa shuga. Wotsekemera amasungunuka bwino m'madzi, samasweka m'matumbo ndipo amakhala osasunthika ndikatentha.

Gome ili pansipa limafotokoza zokoma ndi zopatsa mphamvu za zokometsera zopangidwa.

Kalori Zokoma Zachilengedwe

Zokometsera zachilengedwe, kuphatikiza ndi stevia, ndizopatsa mphamvu zambiri.

Poyerekeza ndi shuga wokonzedwa wokhazikika, alibe mphamvu kwambiri, komabe amawonjezera glycemia.

Zokometsera zachilengedwe zimapangidwa kuchokera ku zipatso ndi zipatso, motero, pang'ono, ndizothandiza komanso zovulaza thupi.

Mwa ena mwa omwe akuyenera kulowererapo akuyenera kudziwika motere:

• Pangani. Hafu ya zaka zana zapitazo, chinthu ichi chinali chokhacho chokoma. Koma fructose ndiwopatsa mphamvu kwambiri, chifukwa pakubwera kwa maumbidwe ochita kupanga omwe ali ndi mphamvu zochepa, amayamba kutchuka. Amaloledwa pa nthawi ya pakati, koma imakhala yopanda pake pakachepetsa thupi.
• Stevia. Chomera chokoma chimakhala chokoma kwambiri kuposa shuga ndi 250-300. Masamba obiriwira a stevia ali ndi 18 kcal / 100g. Ma mamolekyulu a stevioside (chinthu chachikulu cha zotsekemera) satenga nawo mbali mu metabolism ndipo amachotsedwa kwathunthu m'thupi. Stevia amagwiritsidwa ntchito kutopa ndi kutopa, amagwira ntchito popanga insulin, amatulutsa kuthamanga kwa magazi komanso kugaya chakudya.
• Sorbitol. Poyerekeza ndi shuga ndizotsekemera pang'ono. Katunduyu amapangidwa kuchokera ku maapulo, mphesa, phulusa la kumapiri ndi blackthorn. Kuphatikizidwa ndi mankhwala a shuga, mano a mano ndi kutafuna mano. Sisonyezedwa kutentha kwakukulu, ndipo amasungunuka m'madzi.
• Xylitol. Ndizofanana pakupanga ndi katundu kwa sorbitol, koma zopatsa mphamvu zambiri komanso zotsekemera. Thupi limachotsedwa pambewu za thonje ndi zipatso za chimanga. Mwa zolakwa za xylitol, kugaya chakudya m'mimba kumatha kusiyanitsidwa.

Pali ma kilocalories 399 mu magalamu 100 a shuga. Mutha kudziwa zotsekemera komanso zopatsa mphamvu za zotsekemera zachilengedwe zomwe zili patebulo pansipa.

Ma sweeteners - amapindulitsa ndi kuvulaza

Palibe yankho lenileni ku funso lomwe wokoma ayenera kusankha. Mukamasankha zotsekemera kwambiri, muyenera kulabadira njira monga chitetezo, kakomedwe kotsekemera, kuthekera kwa chithandizo chamatenthedwe komanso gawo locheperako mu metabolism ya carbohydrate.

Kutengera zabwino zomwe zili pamwambapa ndi zovuta za mmalo mwa shuga, mutha kusankha njira yoyenera kwambiri. Tiyenera kudziwa kuti zokometsera zamakono zamakono zimakhala ndi zinthu zingapo nthawi imodzi, mwachitsanzo:

1. Sweetener Sladis - Cyclamate, Sucrolase, Aspartame,
2. Rio Golide - cyclamate, saccharin,
3. FitParad - stevia, sucralose.

Monga lamulo, zotsekemera zimapangidwa m'mitundu iwiri - sungunuka piritsi kapena piritsi. Kukonzekera kwa zakumwa kumakhala kochepa.

Zokoma zamakanda ndi amayi apakati

Makolo ambiri amadera nkhawa ngati angathe kugwiritsa ntchito zotsekemera paubwana. Komabe, akatswiri ambiri azachipatala amavomereza kuti fructose amakhudza bwino thanzi la mwana.

Ngati mwana amadya shuga popanda matenda akulu, mwachitsanzo, shuga, ndiye kuti zakudya zomwe sizinasinthidwe siziyenera kusinthidwa. Chachikulu ndikuwonetsetsa kuchuluka kwa shuga omwe amamwa pofuna kupewa kudya kwambiri.

Pa nthawi yoyembekezera komanso mkaka wa m'mawere, muyenera kusamala kwambiri ndi zotsekemera, chifukwa zina ndizotsutsana kwathunthu. Izi zimaphatikizapo saccharin, cyclamate ndi ena ambiri. Ngati pali chosoweka chachikulu, muyenera kufunsa dokotala wazamankhwala zokhuza izi kapena zina.

Amayi oyembekezera amaloledwa kutenga zotsekemera zachilengedwe - fructose, maltose, makamaka stevia. Zotsatirazi zimakhudzanso thupi la mayi ndi mwana wamtsogolo, kukonza kagayidwe.

Nthawi zina zotsekemera zimagwiritsidwa ntchito pakuchepetsa thupi. Njira yodziwika bwino ndi Fit Parade, yomwe imathetsa kulakalaka kwa maswiti. Ndikofunikira kuti musapitirire kuchuluka kwa zotsekemera za tsiku ndi tsiku.

Ntchito zothandiza komanso zovulaza za zotsekemera zimakambidwa mu kanema munkhaniyi.