Kaloti kwa matenda ashuga

Maziko azakudya za anthu ambiri ku Russia ndi mbewu yazipatso. Mbatata, beets, kaloti ndizodziwika. Koma odwala matenda ashuga ayenera kukumbukira kuti zakudya zina ziyenera kudyedwa mosamala. Tithana ndi zovuta za karoti pamlingo wa shuga m'magazi ndi kuvomerezeka kwa kugwiritsidwa ntchito kwake ndi odwala matenda ashuga.

• mafuta - 0,1 g
• mapuloteni - 1,3 g
• chakudya - 6.7 g.

Zopatsa mphamvu za kalori ndi 32 kcal. Mndandanda wa glycemic (GI) ndi 35. Chiwerengero cha magawo a mkate (XE) ndi 0.56.

Zomera zam'madzi zimachokera ku:

• flavonoids
• mafuta ofunikira
• zofunika ma amino acid
• Mavitamini B, D
• carotene.

Mu karoti yaiwisi, mafuta ochepa, GI otsika. Poganizira izi, ambiri amawaona ngati palibe vuto kwa odwala matenda ashuga. Koma ma endocrinologists amaloledwa kuphatikiza mankhwalawa muzakudya zamasiku onse zosaposa 150 g ndipo mwa mawonekedwe osaphika.

Ngati muzu wabzalira nthaka, izi zimathandizira kayendedwe kazomwe zimachitika. Zakudya zomanga thupi zovuta zimayamba kugwa m'misempha yosavuta m'thupi. Pambuyo pa chithandizo chamatenthedwe, zinthu izi zimadutsa mosavuta. Mndandanda wamtundu wa glycemic wa mankhwala omwe adanenedwa umakwera mpaka 85. Chifukwa chake, ndi endocrine pathologies, ndibwino kukana kaloti owiritsa ndi ophika.

Zakudya za shuga

Anthu omwe ali ndi vuto la mayamwidwe ogulitsa chakudya amayenera kukonzekera bwino ma menus awo. Ndikulimbikitsidwa kusiya zinthu zomwe zingayambitse kulumpha kowopsa m'magazi a magazi.
Kaloti okhala ndi matenda a shuga a mtundu 2 ayenera kusiyanitsidwa kwathunthu ndi zakudya. Zamasamba zomwe zakhala zikuchitidwa ndi kutentha ndizoletsedwa, chifukwa zimayambitsa mawonekedwe a hyperglycemia. Chifukwa chake, ngakhale kaloti waumoyo wathanzi sangadyedwe.

Amaloledwa kugwiritsa ntchito masamba awa pang'ono. Kaloti aku Korea omwe amadwala matenda a shuga saloledwa kuwonjezeredwa muzakudya. Chakudya ichi chimakhala ndi shuga wambiri. Ngakhale gawo laling'ono ndilokwanira kuti chitukuko cha hyperglycemia chichitike.

Zokhudza thupi

Chifukwa cha kapangidwe kake, kaloti amalangizidwa kuti aphatikizidwe muzakudya zamatenda ambiri:

• kuchepa magazi
• bronchitis, mphumu,
• mtima
• matenda,
• mavuto am'mimba, impso,
• usiku khungu.

Carotene, yomwe ndi gawo la mbewu yolimba, imathandiza kuthana ndi matenda ena a ziwalo zamasomphenya. Kuti muchepetse mayamwidwe a proitamin A, muyenera kudya masamba omwe ali ndi mafuta (kirimu wowawasa, mafuta a masamba).

Mukamadya kaloti:

• imayambitsa tinthu timene timayamwa
• Imakhala ndi antiseptic, anti-yotupa, mankhwala ochititsa chidwi, choleretic, antisranceotic zotsatira,
• Imafooketsa zowopsa zamankhwala ambiri,
• imalimbitsa chitetezo chathupi,
• amalimbitsa thupi,
• imalimbitsa tsitsi, misomali.

Ndikwabwino kuti odwala matenda ashuga akane madzi abwino. Kugwiritsa ntchito kwake kumayambitsa kuwonjezeka kwa glucose, chifukwa palibe zakumwa mu zakumwa, zomwe zimachepetsa kuyamwa kwa chakudya. Chifukwa chake, mwayi wakumana ndi vuto la hyperglycemia ukuwonjezeka.

Ndikofunikanso kukana masamba pokhapokha:

• kuchuluka kwa zilonda zam'mimba,
• kutupa kwam'mimba,
• chifuwa.

Mwa odwala ena, muzu wa mbeuyo umayambitsa kupweteka kwa mutu, kugona, kusanza, kufoka.

Zakudya zoyembekezera

Panthawi yamatumbo, masamba ayenera kumamwa zambiri, chifukwa ndi gwero la michere, mavitamini, ndi michere yofunikira pakukula kwathunthu, kukula kwa mwana wosabadwa, komanso kusamalira thanzi labwinobwino la mayi. Kaloti amatha kuwonjezeredwa mosamala ku menyu. Madokotala amafuna kuti azimayi azizigwiritsa ntchito mwanjira iliyonse. Ambiri amapanga saladi ndi kirimu wowawasa kapena amaphatikiza ndi masamba ena.

Pankhani yopeza zovuta zamatumbo a chakudya, zakudya ziyenera kuunikidwanso. Pokhala ndi matenda a shuga, ndikwabwino kukana masamba omwe mumawakonda a lalanje, chifukwa kumatha kupangitsa kulumikizana kowopsa kwa glucose m'thupi. Masamba otenthetsedwa ndi kutentha amapukusidwa mosavuta, njira yogawa chakudya m'magawo a shuga imakhala yachangu.

Poterepa, mayi woyembekezera ayenera kuchita chilichonse chotheka kuti achepetse shuga. Inde, hyperglycemia imasokoneza mkhalidwe wa mwana wosabadwayo. Ndi mavuto omwe amabwera chifukwa cha kulowetsedwa kwa chakudya chamagulu mu trimester yoyamba, kukulitsa kwa intrauterine pathologies ndikotheka, ambiri omwe sagwirizana ndi moyo.

Mavuto a Metabolic omwe amawonekera theka lachiwiri la kubereka amatha kupangitsa kukula kwa khanda la mwana. Mwana wosabadwayo amatulutsa mafuta ochulukirapo. Pambuyo pobereka, ndikofunikira kuyang'anitsitsa mkhalidwe wa mwana, popeza pali chiopsezo cha mavuto a kupuma, kukula kwa hypoglycemia.

Mutha kuchepetsa mwayi wokhala ndi zovuta za matenda ashuga ngati mutsatira zakudya zomwe dokotala wakupatsani. Zinthu zambiri zomwe zimayambitsa matenda a hyperglycemia siziyenera kuphatikizidwa. Mbale, zipatso zambiri, mbatata ndi masamba ena amagwera pansi pa chiletso. Ngati kusintha kwa menyu sikuthandizira kubwezeretsanso kuchuluka kwa shuga, kubaya jakisoni wa insulin kuti muchepetse zovuta.

Kusintha kwamphamvu

Matenda a shuga ndi matenda omwe sangathe kuthandizidwa ndimankhwala. Koma ndi chakudya chamafuta ochepa, anthu amabwerera mwachangu. Kuunikanso menyu, kuwonjezera zolimbitsa thupi kungachepetse zoopsa zomwe zimachitika ndi endocrine pathology.

Zakudyazo ziyenera kupangidwa m'njira yoti mafuta osaposa 12 g azidyetsedwa m'thupi limodzi pakudya limodzi. Uwu ndiye mulingo wokwanira wovomerezeka. Ngati yankho la insulin likulephera, kapamba amafunika maola angapo kuti apange kuchuluka koyenera kwa mahomoni. Munthawi imeneyi, shuga wambiri amakhalabe. Ndikofunika kumuyang'anira.

Kupatula kukula kwa hyperglycemia mukamadya kaloti, muyenera kudziwa momwe thupi limayambira masamba. Kuti muchite izi, pimani shuga pamimba yopanda kanthu ndipo idyani pafupifupi 150 g wa masamba osapsa. Kupenda macheke, kuwunika momwe ma glucose amasinthira mukatha kudya. Ngati mulingo wake ukwera kwambiri ndipo osabwereranso kwina kwa maola angapo, ndiye kuti ndi bwino kukana masamba awa.

Mndandanda wa mabuku omwe agwiritsidwa ntchito:

• Matenda a shuga ndi chakudya chamafuta. Utsogoleri. Williams endocrinology. Kronenberg G.M., Melmed S., Polonski K.S., Larsen P.R., Omasulira kuchokera ku Chingerezi, Ed. I.I. Dedova, G.A. Melnichenko. 2010. ISBN 978-5-91713-030-9,
• Basic ndi matenda endocrinology. Gardner D., Trans. kuchokera ku Chingerezi 2019.ISBN 978-5-9518-0388-7,
• Yankho la anthu odwala matenda ashuga a Dr. Bernstein. 2011. ISBN 978-0316182690.

Kodi ndizotheka kudya malonda a matenda ashuga

Amawalembera odwala omwe ali ndi matenda a shuga kuti adye chakudya chomwe chimakhala ndi index ya glycemic yoposa 69. Zakudya zina zimapangitsa kuchuluka kwa insulin.

Mukamasankha malonda, zindikirani kuti index ikusintha, kutengera makonzedwe ake. Zakudya zophika pogwiritsa ntchito kutentha ndi timadziti timakhala ndi index yapamwamba ya glycemic.

Chizindikiro cha glycemic cha kaloti:

• mu mankhwala osaphika - mayunitsi 25-30,
• mu kaloti owiritsa - mayunitsi 84.

Ubwino wa kaloti

Kugwiritsa ntchito kwa kaloti kwa mtundu 1 komanso matenda amtundu wa 2 ndikothandiza chifukwa kupezeka kwa fiber yambiri pamalonda. Izi zimathandiza kugwira ntchito kwa m'mimba ndipo zimachepetsa thupi.

Kudya kaloti ndi matenda a shuga a 2 ndikuyeneranso, chifukwa cha kupezeka kwa fiber mu izo. Amasinthasintha mayamwidwe azakudya panthawi ya chimbudzi ndipo samazilola kuti zizilowetsedwa mwachangu.

Kaloti ndiwothandiza kwa odwala matenda ashuga chifukwa amachepetsa shuga.

Madzi a karoti

• kutsitsa cholesterol yamagazi,
• kusintha kwamawonedwe
• kuchotsedwa kwa slag
• kukonza kwa khungu
• Kuchepetsa mayamwidwe a shuga,
• Matenda a kusweka kwa chakudya,
• kukonza chitetezo chathupi
• antibacterial zotsatira
• kusintha kwamanjenje
• kusintha kwa m'mimba thirakiti.

Madzi a karoti ndi othandiza kwa odwala matenda ashuga ochepa. Ndi zoletsedwa kumwa oposa 200 ml patsiku. Ubwino wa madzi akumwa umatsimikiziridwa ndi kuchuluka kwa phytochemicals, komanso ma mineral and vitamini complexes. Kuphatikizikako kumawongolera kuchuluka kwa shuga m'thupi.

Momwe mungadyire kaloti a shuga

Kaloti watsopano

Kaloti a matenda a shuga a mtundu wa 2 amadyedwa malinga ndi malamulo otsatirawa:

• Ndi kaloti watsopano ndi ana okha omwe amadya. Zogulitsa zotere zimakhala ndi katundu wambiri wothandiza.
• Imwani kaloti wambiri, pokhapokha ngati muthe kutentha. Yophika, yophika ndi stewed masamba osadya osapitirira 100 g patsiku. Kuti mumvetse bwino za malonda mukamaphika onjezerani mafuta a masamba.
• Konzani masamba amizu ndi khungu. Izi zimasunga m'zopezekazo michere yambiri yofunikira matenda a shuga. Komanso, ndikaphika, imayikidwa m'madzi oundana.
• Sungani kaloti m'malo ozizira. Firiji kapena mufiriji ndioyenera izi. Zikatero, chinthucho chimasungidwa nthawi yayitali.

Kaloti ndi matenda osokoneza bongo amagwira bwino ntchito akamaphika mizu yophika monga mbatata yosenda. Zoterezi ndizovomerezeka kudya katatu pa sabata. Ngati mumaphika mbatata yosenda mu masamba osaphika amphaka, mitengoyo imachulukitsa kawiri.

Kaloti amathandizira kutentha amawagwiritsa ntchito ngati mbale yodziyimira pawokha. Ndi matenda a shuga, ndibwino kudya zakudya zophika, osapitilira 2 patsiku. Chikhalidwe sichikonzedwa motalikiranso kuposa maola awiri kuti zofunikira zisamasuke.

Carrot Salads a odwala matenda ashuga

Pokonzekera chakudya, odwala ayenera kuganizira kuchuluka kwa glucose yemwe ali nacho. Zinthu zomwe zimaphatikizidwa ndi kaloti mu saladi siziyenera kukhala ndi index ya glycemic yoposa 45. Zakudya zokhala ndi index yayikulu zimakulitsa shuga wamagazi ndi glucose, zomwe zimavulaza thupi.

Sizoletsedwa kusesa saladi ndi mayonesi wamafuta, wowawasa wowawasa ndi msuzi wogulidwa wokhala ndi shuga wambiri. Tchizi chofufumitsa, yogati yopanda thukuta ndi mafuta a maolivi zimawonjezeredwa m'mbale.

Kaloti ndi matenda ashuga zimaphatikizana bwino ndi kabichi ya Beijing, chifukwa zinthu zonse ziwiri zimakhala ndi glycemic index ndipo zimachepetsa shuga. Kukonzekera zosakaniza, pogaya pa coarse grater, kusakaniza, kuwonjezera kavalidwe ndi mchere.

Kaloti wa karoti kwa odwala matenda ashuga omwe ali ndi nthangala za sesame

Kuti mukonzekere, muyenera:

• 2 kaloti wamkulu,
• 1 nkhaka
• 50 g ya nthangala za sesame,
• mafuta a azitona kapena oyengeka,
• parsley kapena katsabola,
• clove wa adyo
• mchere ndi tsabola.

Kaloti kabati, kudula nkhaka m'mphete. Garlic imadulidwa bwino ndi mpeni kapena kudutsira chosindikizira cha adyo. Odulidwa bwino amadyera. Kenako zosakaniza zonse zimaphatikizidwa, kuwonjezera kuvala ndi sesame.

Chinsinsi cha Walnut Salad

Mbaleyi imathandiza pa matenda ashuga a 2. Walnuts amachepetsa shuga m'magazi, koma glycemic index yamalonda siyilola kugogoda kupitirira 50 g.

Kuti mukonzekere, muyenera:

• 2 kaloti
• 80 g tchizi chamafuta ochepa,
• kirimu wowawasa wopanda mafuta,
• 40 g wa walnuts.

Tchizi ndi kaloti zimakhala pansi pa grater. Ma Walnuts amaphwanyika mu blender kuti apeze zidutswa za kukula 4-5 mm. Zosakaniza zonse zimaphatikizidwa ndikuthira zonona wowawasa. Musanagwiritse ntchito, mbaleyo amakakamizidwa kwa mphindi 30.

Kodi ndizotheka kudya kaloti ndi matenda a shuga a mtundu 1 ndi 2

Anthu omwe ali ndi matenda ashuga amatha kuphatikizira kaloti pamawu awo chifukwa ndi:

• Carotenes. Mukamayanjana ndi mafuta, amasintha kukhala vitamini A kapena retinol, ndiye kuti kaloti amayenera kudyedwa ndi mafuta ochepa a masamba kapena kirimu wowawasa wokhala ndi mafuta ochepa. Carotenes sinamize kagayidwe, kakonzedwe kaonedwe ndikuthandizira chitetezo chamthupi.
• Pectins (kuchuluka kwakukulu kumapezeka mu kaloti achichepere) kapena fiber yosungunuka. Ndizofewa komanso zomata; pakumamwa madzi, amapanga zinthu ngati zamafuta mkati mwakudya, zomwe zimamangiriza zakudya zina ndikusokoneza mayamwidwe awo, kuphatikizapo shuga. Chifukwa chake, mukamadya kaloti yaiwisi, simungachite mantha ndi kulumpha lakuthwa m'magazi a magazi. Ndi ma pectins omwe amathandizira kuti shuga azikhazikika m'magazi. Amamangiriranso zinthu zovulaza m'matumbo ndikuzichotsa m'thupi.
• CHIKWANGWANI - ulusi wopanda masamba. Amathandizira kukhazikitsa kulemera, popeza ulusiwu suwumbidwa m'matumbo ndikupereka chiyembekezo chokwanira. Kuphatikiza apo, fiber imakhala ndi phindu pamatumbo, imathandizira kuyenda kwamatumbo, komanso kukhalabe ndi chopondapo.
• Mafuta ofunikira, flavonoids, amino acidndi mchere (potaziyamu, selenium, nthaka, calcium ndi magnesium). Ndi zofunika kuti thupi lizigwira ntchito bwino.

Kwa odwala matenda ashuga, ndikofunikira kudziwa izi:

• Zopatsa mphamvu. 100 g ya masamba okhala ndi mizu imakhala ndi pafupifupi 35 kcal, kotero kaloti ndi mankhwala otsika kalori. Zakudya zamafuta zimayimiriridwa ndi wowuma ndi glucose, zomwe zimakhala zosiyanasiyana zamasamba, koma glucose amalowetsedwa chifukwa cha kuchuluka kwa fiber pang'ono pang'onopang'ono, zomwe sizivulaza thanzi la wodwalayo.
• Mlozera wa Glycemic. Mtengo wake umasinthasintha, kutengera kukonza kwa kaloti ndi njira yokonzekera. Chifukwa chake, mbewu yaiwisi yaiwisi ili ndi index ya 35, msuzi wa karoti - kale 39, ndi masamba owiritsa - pafupifupi 85.

Kodi masamba azizu ayenera kugwiritsidwa ntchito ngati matenda a shuga?

Anthu odwala matenda ashuga omwe ali ndi matenda amtundu wa 1 ndi mtundu wa 2 amalimbikitsidwa kuti azidya kaloti wambiri - 1 mpaka 2, ndipo kukula kwa mbeu zazikulu patsiku ndizokwanira. Zomera zazing'onoting'ono zimasankhidwira chakudya, popeza ndizachilengedwe chochuluka poyerekeza ndi okhwima ambiri. Kuchokera kwa iwo mutha kukonza saladi ndi kuwonjezera zamasamba osiyanasiyana kapena kupanga mbatata yosenda. Puree wopangidwa kuchokera kumizu yatsopano mizu imadyedwa mpaka 2 m'masiku 7.

Kaloti atha kuphatikizidwa mumenyu osati zatsopano zokha, komanso pambuyo pa kutentha:

• Zowiritsa. Ngakhale index ya glycemic imawonjezeka panthawi ya kutentha, ichi sichiri chifukwa chokana chinthu chofunikira, mukungofunika kusintha mlingo wa insulin. Kuphatikiza apo, pakuphika, kuchuluka kwa antioxidants kumawonjezeka. Amachepetsa makutidwe ndi okosijeni komanso akuletsa kukula kwa zopitilira muyeso. Kaloti amawiritsa kwathunthu mu peel osaposa ola limodzi, lomwe limakupatsani mwayi wopulumutsa michere yambiri. Kenako amamuyika ndi madzi ozizira ndikutsukidwa. Gwiritsani ntchito mawonekedwe a mbatata yosenda kapena kuwonjezera zakudya zina, amaloledwa kuti azisunga mu mawonekedwe achisanu. Yophika karoti owotchera amaloledwa kudya mpaka katatu pa sabata.
• Kuzimitsa. Akatswiri amalimbikitsa kugwiritsa ntchito kaloti wokhala ndi mphika monga mbale yam'mbali ya nsomba kapena nyama, yomwe imawonetsetsa kuti chakudya chizikhala ndi zinthu zina zambiri.
• Kukuwotcha. Chofunika kwambiri ndi kaloti ophika. Anthu odwala matenda ashuga amatha kudya mpaka 3 muzu wazipatso. Pankhaniyi, musaiwale kuyang'ana shuga ndikuwongolera kuchuluka kwa insulin.

Chosiyana ndi chakudya chomwe chimadziwika kuti "karoti waku Korea." Ndi matenda a shuga amtundu uliwonse, saladi iyi imatsutsana kwambiri, chifukwa amawonjezeredwa zonunkhira zambiri zotentha, shuga, zomwe zimapweteketsa boma la kapamba.

Kodi kuphika matenda ashuga ndi kaloti?

Timagwiritsidwa ntchito kuwonjezera kaloti ngati chosakaniza mu zakudya zosiyanasiyana, momwe zimakhalira ngati chowonjezera kapena kukonza zokhwasula-khwasula ndi saladi kuchokera pamenepo, koma mutha kukonzanso zotsekemera ndi casseroles kuchokera ku muzu wamafuta, womwe siwokoma komanso komanso wathanzi.

Maphikidwe adapangidwa ndi akatswiri omwe adaganizira zoletsa zonse zokhudzana ndi matendawa. Chifukwa chake, mukaphika, muyenera kutsatira malamulo angapo:

1. Iwalani za ufa wa tirigu. Ufa wokhawokha (rye, chimanga kapena buckwheat) ndiomwe umawonjezeredwa pa mtanda. Ndizothandizanso kuwonjezera tirigu.
2. Kanani batala kwathunthu. Amasinthidwa ndi mafuta amasamba kapena margarine ochepa.
3. Shuga samaphatikizidwanso muzakudya. Amapereka njira yokoma. Ngati ndi kotheka, kusankha kumayimitsidwa pazokoma zachilengedwe - stevia, xylitol, fructose kapena sorbitol.

Keke Yopatsa shuga

1. Kaloti owerengeka (300 g) ali pansi pa grater yokhala ndi mabowo apakati kapena ang'ono.
2. Kusakaniza kwa ufa kumakonzedwa - 50 g ya ufa wa rye umasakanizidwa ndi walnuts wosankhidwa (200 g), wosweka wa rye crackers (50 g), mchere ndi supuni 1 ya soda.
3. Kenako, amalimbana ndi mazira, omwe adzafunika zidutswa zinayi. Gawani ma yolks ndi mapuloteni pang'ono, ndikuonetsetsa kuti yolk siyifika kumapuloteni. Kupanda kutero, chithovu chowonda sichimapanga mapuloteni.
4. Choyamba, kumenya yolks ndi 100 g wa fructose, sinamoni ndi ma cloves (owonjezeredwa kulawa) ndi supuni 1 yamadzi a zipatso mpaka thovu litapangidwa.
5. Kenako ufa wosakanizira ndi kaloti wosankhidwa umathiridwa mu misa. Chilichonse chimasakanikirana bwino.
6. Pukutani mapuloteniwo pokhapokha powonjezera 50 g ya fructose ku chithovu chambiri, ndikusakanizani pang'ono ndi mtanda.
7. Pepala lophika limadzozedwa ndi margarine kapena mafuta a masamba, mtanda umathiridwa ndikuyika ndikuyika mu uvuni. Kuphika pa 180 ° C mpaka kuphika. Kukonzekera kumayang'aniridwa ndi ndodo yamatabwa.

Chinsinsi cha keke karoti, chomwe angagwiritsidwe ntchito ndi odwala matenda ashuga, chikuwonetsedwa mu kanema:

Matenda a shuga Carrot Casserole

1. Mufunika 200 g wa kaloti wokonzekera ndi maungu, omwe amawiritsa m'madzi otentha kapena otentha.
2. Masamba ophika amawaphika mu blender kapena pa grater yabwino kupita ku puree misa.
3. Kenako dzira limodzi limayendetsedwa mu misa, zotsekemera pang'ono ndi 50 g ya ufa wonse wa tirigu umawonjezeredwa.
4. Chilichonse chimasakanikirana bwino ndikuthira mumunda wa silicone. Kuphika mu uvuni kwa mphindi 20, preheating mpaka 200 ° C.

Karoti-curd casserole

1. Wophika msuzi 1 karoti amawonjezera 100 g ya kanyumba tchizi, wothira bwino.
2. Thirani sweetener, vanillin wachilengedwe ndikuyendetsa mazira awiri.
3. Apanso, sakanizani bwino ndikusintha mawonekedwe opaka mafuta ampira. Kuphika mu uvuni kwa mphindi 30.

Buckwheat karoti casserole

Ngati mukadali ndi phala la buckwheat, ndiye kuti angagwiritsidwe ntchito kupanga mchere:

1. 200 g ya kanyumba tchizi, supuni 3 za fructose, dzira 1, mchere ndi vanillin amawonjezedwa ndi phala lozizira (supuni 8). Zonse ndizosakanikirana.
2. Karoti imodzi yaiwisi yaiwisi imadulidwa bwino pa grater ndikusakanikirana ndi osakaniza, supuni 4 za kirimu wowawasa wokhala ndi mafuta ochepa amakhala amayikamo.
3. Kusakaniza kosakanikirana bwino kumayikiridwa mu mafuta omwe adaphika ndikuphika kwa mphindi 20.