Chaka chopanda shuga: zokumana nazo payekha

Iwo omwe akufuna kuchepa thupi amadzichotsera chisangalalo chonse cha moyo, kuyesera kubalalitsa kagayidwe. Kuletsedwaku kumaphatikizapo zakudya zomwe zimakhala ndi chakudya chamafuta ndikuwapatsa anthu osati mphamvu zokha, komanso mpweya wabwino. Zakudya zopanda shuga ndi ufa sizimapatula mkate ndi zinthu zomwe zimakhala ndi shuga, batala, ufa. Kuletsa zakudya kotereku kumawerengedwa kuti ndi chimodzi mwazinthu zothandiza kuchepetsa kuwonda, makamaka ngati muphatikiza kuletsa kwa zinthu limodzi ndi zakudya zoyenera komanso kuphunzitsidwa pafupipafupi.

Kodi ndizotheka kuchepetsa thupi ngati simukudya shuga

Pali malingaliro akuti chizolowezi chodya zakudya zina, kuphunzitsidwa kapena kuchita zinthu zina chimapangidwa masiku 21. Izi zimagwiranso ntchito pazakudya komanso kuwonda. Ngakhale shuga ndi wofunikira m'thupi (popeza ndi glucose, ndipo ndikofunikira kuti ubongo uzigwira bwino ntchito), kupatula shuga yoyera muzakudya zanu kwanthawi yayitali, muwona opanda mamilogalamu pama kilogalamu pamiyeso. Izi zikuwonetsedwa ndikuwunika kwa anthu omwe amatsatira zakudya zomwe zili pamwambapa.

Momwe mungakane mkate ndi maswiti

Pali njira zambiri zamomwe mungasiye kugwiritsa ntchito mkate ndi mafuta ena, shuga. Chimodzi mwazinthuzi ndi kupeza zakudya zoletsedwa. Ayenera kudya mokwanira kuti ayambitse kunyansidwa. Mukatha kususuka, simudzafunanso kudya “chipatso choletsedwa”. Zowona, kuwunika pakuwunika kwa akatswiri azakudya, akatswiri azaumoyo, kugwiritsa ntchito njirayi ndi kovuta.

Kupatula apo, chilichonse chimachokera pamutu wamunthu, zokhumba zake. Palibe amene angakukakamizeni kukana izi kapena chakudyacho mpaka mutafuna. Yesetsani kusadyanso shuga muzakudya? Kenako mverani thupi lanu. Mvetsetsani chifukwa chake mukufunikira kuyeseza, pezani njira ina yazakudya zosaloledwa, mwachitsanzo, m'malo mwa shuga ndi uchi. Pambuyo panu kadyedwe kanu kamadzakhala chisangalalo.

Zakudya zopanda ufa ndi zotsekemera

Adapangidwa ndi Dr. Peter Gott wotchuka. Chakudya chopanda mkate ndi maswiti ndikuchepetsa kugwiritsa ntchito "kalori wopanda kanthu", potero kupindula thupi lanu. Zakudya zopatsa thanzi zimapezeka mu chokoleti, makeke, masikono ndi zinthu zina zovulaza. Masiku osakhala ndi chakudya chamagalimoto amatha nthawi yambiri pomwe mapuloteni amawonjezeka kwambiri. Mutha kumwa njira yofunitsitsa kudya kuti mupeze zotsatira zabwino, ngati simungathe kuthana ndi chilakolako cha maswiti.

Malamulo a zakudya

Kuphatikiza pa kupatula zinthu zonse zovulaza, monga zinthu monga makeke, makeke, makeke, zakudya zopanda shuga komanso zopanda ufa, pali malamulo ena. Izi ndi izi:

1. M'malo mwa shuga, mutha kugwiritsa ntchito zotsekemera zina zilizonse. Mwachitsanzo, uchi wachilengedwe kapena zipatso zatsopano.
2. Muyenera kusamala ndi zinthu zomwe sizikugwirizana ndi maswiti: yogati, ketchup ndi msuzi wina. Muli shuga.
3. M'malo mwa pasitala, mutha kugwiritsa ntchito dzungu kapena zukini spaghetti. M'malo mwa mtanda wa lasagna, mwachitsanzo, mutha kuwonjezera zukini zophika ku mbale.
4. Ngati pali contraindication ogwiritsa ntchito gluten (ziwengo), ndiye ndikofunika kuphika mkatewo. Izi zitha kuchitika pogwiritsa ntchito chimanga, mpunga kapena oatmeal.
5. Kusintha mkate ndi makeke ndizosavuta. Mwachitsanzo, pizza yomwe mumakonda ingapangidwe pamaziko a zisoti za bowa kapena chifuwa cha nkhuku.
6. Shuga woyengedwa kapena mitundu yake ndizoletsedwa.

Zakumwa Zopanda shuga

Chakudya chopanda shuga chimachotsa shuga onse muzakudya, ngakhale mu koloko. Mndandanda wa zakumwa zovomerezeka za TOP 5:

• msuzi wa kiranberi
• compote wopanda shuga kuchokera ku zouma zipatso,
• msuzi wa chamomile,
• tiyi aliyense wopanda mafuta
• karoti watsopano kapena mchere wa lalanje.

Zatsopano zimatha kupangidwa kuchokera ku zipatso ndi ndiwo zamasamba zomwe mumakonda. Ziyenera kukhala zosamala, zogulitsa zomwe zimakhala ndi index yayikulu ya glycemic zimakhala ndi shuga wambiri m'mapangidwe awo, chifukwa chomwe mulingo wa insulin m'magazi umakwera. Msuzi wa Chamomile umatha kuthamangitsa kagayidwe, kuleka kulakalaka zakudya zomwe zili ndi shuga ndikuthandizira kuyamwa kwa chakudya (chimbudzi).

Zamgululi Zaulere Za shuga

Izi zimanenedwa kuti "imfa yoyera." Komabe, shuga ndi sucrose, yemwe m'thupi amasinthidwa kukhala glucose ndi fructose, ndipo ndiofunikira kwa anthu ngati magwero a mphamvu. Ngati mukufuna kuchepetsa thupi, muyenera kudya zakudya zopanda mafuta ambiri othamanga.:

Ngati muchepetsani kudya mafuta ochulukirapo, simumva bwino, mutha kudya tirigu kapena mkate wa rye pakudya cham'mawa kapena chamasana. Mukafuna maswiti, shuga amatha kusinthidwa ndi zinthu zotsatirazi zomwe zingakusangalatseni ndi kukoma kwawo:

• marshmowows
• Maswiti akummawa
• chokoleti chakuda
• pastille
• marmalade.

Chifukwa chiyani ndidasankha kusiya shuga?

Ndinali ndisanakhale wokoma wokonda dzino ndipo ndimagwira maswiti modekha, ndendende mpaka zaka 3 zapitazo nditasiya kusuta. Kuyambira pamenepo, ubale wanga ndi shuga sutha kukhala wopanda mphamvu 🙂

Kulakalaka maswiti kunawonjezeka ndikuwongolera kuchuluka kwake muzakudya kumafuna kuyesetsa kowonjezereka.

Izi sizodabwitsa. Tikamadya shuga wambiri, timafunitsitsa. Cholinga chake ndikuti shuga imagwira ntchito pamalo osangalatsa mu ubongo ndikuthandizira kupanga dopamine - mahomoni achisangalalo ndi chisangalalo. Timatenga mwachangu kulumikizana uku ndikuyesetsa kumva zabwino mobwerezabwereza, kugwiritsa ntchito zotsekemera, monga mankhwala ochepetsa nkhawa. Vutoli ndilakuti nthawi iliyonse pamafunika maswiti ambiri.

Muzochitika zoterezi, sitikulankhulanso za kufooka, kusakhala ndi chidwi kapena kulephera kudzikana zina, koma pokhudzana ndi kusintha kwa thupi komanso ma cell a thupi.

Ili ndi vuto lalikulu, chifukwa pamapeto pake, shuga wambiri mu chakudya amapangitsa kuti:

• njira yolimbana ndi njala, chilakolako chofuna kudya ndi kusasangalala zimawonongeka kwathunthu chifukwa cha kusalinganika kwa zomwe zimachitika mu mahomoni a insulin, ghrelin ndi leptin,
• kwambiri kumawonjezera kuchuluka kwa insulin, komwe kumalimbikitsa mapangidwe amafuta owopsa kwambiri m'mimba, kumawonjezera kuchuluka kwa triglycerides ndi otsika osachulukitsa lipoproteins ("oyipa" cholesterol),
• njira yogwiritsira ntchito kukhazikitsa matenda amtima yayambitsidwa,
• mabacteria "abwino" ndi "oyipa" m'matumbo amasintha kwambiri,
• kuwotcha mafuta kumatsekedwa ndipo, chifukwa chake, kuchepa thupi ngakhale ndi zoperewera zama calorie kumakhala kosatheka.

Tsoka ilo, awa si mndandanda wathunthu wa zovuta zonse za "shuga".

Shuga woyengedwa ndi mankhwala opangidwa ndi 100% omwe adapezeka muzakudya zaka 250 zapitazo. Kalelo kumayambiriro kwa zaka za m'ma 1900, anthu wamba ankangodya nyama 16 zokha pachaka, ndipo aliyense wa ife amadya pafupifupi ma kilogalamu 68 pachaka.

Musadabwe ndi chiwerengerochi. Si za shuga omwe timawonjezera tiyi kapena khofi - iyi ndi nsonga chabe ya madzi oundana. Gawo lomwe mkango umamwa ndi omwe amadziwika kuti ndiwo shuga obisika mu zakudya ndi zakumwa.

Chifukwa chiyani amabisika?

Choyamba, chifukwa chimapezeka mu zinthu zomwe siziyenera kutanthauzira. Mwachitsanzo, mu mafuta, nyama yankhumba, mankhwala ogulitsa nyama. Onani chithunzi pansipa. Ndidapanga mu supermarket yapafupi, ndikutenga mu shelufu chinthu chomwe ndidapeza, chomwe sichimakhala ndi shuga mkati mwake. Koma tsoka, ali pomwepo!

Kachiwiri, ndikuwonetsa mawonekedwe, wopanga amabisala shuga pansi pa mayina ena, mwachitsanzo:

• dextrose
• shuga
• lactose
• isoglucose
• galactose
• mol mol
• fructose
• nseru
• saccharin
• manyuchi
• zipatso madzi
• shuga ya coconut
• shuga wobowa
• wowuma wowuma
• wokondedwa

Kwa zaka masauzande ambiri m'mbiri ya anthu, chilengedwe chachita zonse zotheka kubisala shuga kwa ife, kuchipangitsa kukhala chosowa komanso chosapezeka konse. Koma malo ogulitsa zakudya asintha mosavuta, ndipo tsopano shuga ali paliponse: m'masoseji ndi masoseji, m'matchups ndi masosefa, masamba ndi zamzitini, zophika zofunikira, ndi kuchuluka kwake mu mkate, makeke, ma cookie, ogwetsa chakudya, chakudya cham'mawa komanso zakumwa za kaboni zabwino ...

Koma choopsa china ndichakuti opanga zakudya amalipira ndalama zochulukirapo kuti apange mitundu yapadera yopangira shuga ndi zotsekemera zomwe zingapangitse kudalira chakudya nthawi yoyamba, kuwakakamiza kuti azigulanso zinthu zawo mobwerezabwereza.

Tsoka ilo, mawu otsatsa onena za "chikondi kuchokera kwa supuni yoyamba" sakhalanso fanizo labwino, koma ndi chowonadi.

Mwakuthupi, thupi lathu silinali lokonzekera kuthana ndi shuga wochuluka chotere, chifukwa cha izi, kuchuluka kwambiri kwa matenda ashuga, matenda amtima, matenda a oncology komanso vuto la kunenepa kwambiri.

Kwa ine panokha, kuzindikira za mavutowa inali nthawi yabwino kwambiri yokana shuga.

Zasintha bwanji pachaka chopanda shuga?

Kulemera komanso kapangidwe ka thupi

Asanayesedwe, kulemera kwanga kunali kwachilendo ndipo kunali 80 - 81 kilogalamu, omwe amafanana ndi kutalika kwanga. Pakupita miyezi itatu yoyambirira, kulemera kunachepa ndipo patatha chaka chimodzi mpaka 78 - 79 kilogalamu. Kukula kwamphamvu kunachepa ndi 3 cm, makulidwe amtundu wonenepa wamafuta unachepa, thupi limakhala louma.

Ndikofunika kudziwa kuti zopatsa mphamvu zama calorie pazakudya zanga pambuyo pokana shuga ndi kuchita masewera olimbitsa thupi sizinasinthe, ndipo kuchepa kwa thupi kunachitika makamaka chifukwa cha kusintha kwa kapangidwe ka zakudya.

Zizindikiro zaumoyo

Kwa chaka chopanda shuga, malinga ndi kuyesa kwa magazi a biochemical komwe kunachitika asanayesedwe komanso pambuyo pa chaka chimodzi, kusintha kwatsiku lotsatirali kunachitika:

• shuga yayamba kuchepa
• triglycerides yachepa
• cholesterol yachepa chifukwa cha lipoproteins yotsika kwambiri ("yoyipa" cholesterol),
• kuchuluka kwa testosterone kwakwera,
• kwa chaka chonsecho kunalibe matenda amodzi a catarrhal

Njala, kulakalaka, mphamvu

Zizindikiro izi sizingayesedwe kapena kutsimikiziridwa ndi data yakudziwitsa za zasayansi, komabe, zosintha zotsatirazi zidachitikadi:

• mafunde akuthwa anatha
• kukhuta chakudya chilichonse chikayamba kukhala nthawi yayitali, zinkatha kukana zokhwasula-khwasula, kudya zakudya zazikulu zitatu patsiku ndipo nthawi zina kumangowonjezera chakudya,
• patatha pafupifupi miyezi iwiri, kulakalaka maswiti kunachepa kwambiri, ndipo patatha miyezi itatu sindinafune chilichonse chotsekemera,
• kudzuka m'mawa ndikugona tulo madzulo kunakhala kosavuta, ndipo mphamvu zamagetsi zinali zofanana tsiku lonse.

Zonse, moyo wanga wopanda shuga wayambanso bwino osati kokha chifukwa cha kusinthika kwakuthupi ndi thanzi, komanso chifukwa cha kumva kumasuka ku zakudya zomwe mwazomwe zimayendetsa machitidwe ndi malingaliro anga, zidapangitsa moyo wanga kukhala wopanda chisangalalo komanso wathanzi.

Kodi nchiyani chomwe chinathandizira kupulumuka kusiya shuga?

Kuyamba kuyesa kwanga, sindinakhale ndi moyo chaka chonse popanda shuga. Ndidakhazikitsa tsiku latsatanetsatane, pomwe ndimayenera kupewa shuga m'njira iliyonse. Sindinachite malire ufulu wanga ndipo sindinatenge maudindo owonjezereka. Aliyense akuwopa nthawi yayitali komanso ntchito zake kwanthawi yayitali, ndipo sichoncho. Komabe, ndinadziwa kuti nthawi ina iliyonse ndiyimitsa kuyesako, ndinazindikiranso kuti ngati nditha kulephera nditha kuyambiranso.

M'mwezi woyamba, m'mawa uliwonse ndinayamba ndikukhazikitsa njira yosavuta: "Lero ndichita bwino kuti ndikhale ndi tsiku lopanda shuga, ndipo ngati china chake chalakwika, ndili ndi ufulu kuyambira kuyambira pachiyambi."

Sindinayesetse kukhala opanda cholakwika chilichonse chotheka ndipo ndinalola mwayi "wophwanya". Poyamba, ndinangoyang'ana momwe ndimvera, ndikuzindikira kuti ndikuwongolera zomwe zikuchitika, osati mosinthanitsa.

Kuzindikira mozama za kuwopsa kwa shuga kunathandiza kutsatira lingaliro lanu. Mabuku awiri adathandizira kwambiri pamenepa: Chakudya ndi Bongo cha David Perlmutter ndi Sugar Trap cholemba a Mark Hyman, omwe onse amafalitsidwa mu Chirasha.

Kupereka shuga sikunali kophweka. Pafupifupi mwezi umodzi, ndinakumana ndi chinthu ngati kuswa. Izi zimadziwonetsera mosiyanasiyana: nthawi zina kusakwiya popanda chifukwa, nthawi zina kutopa mwadzidzidzi, kupweteka mutu komanso kufunitsitsa kudya nthawi yomweyo maswiti amkaka kapena kumwa khofi wokoma.

Kuwongolera chakudyacho kunathandizira kuthana ndi izi. Ndidakulitsa gawo lamafuta athanzi muzakudya zanga chifukwa cha batala, kokonati ndi mafuta a maolivi, pomwe ndimachepetsa kwambiri kumwa mafuta a masamba omwe amakhala ndi zotsatira zoyipa ndipo ali ndi mafuta ambiri a omega-6 acid (mpendadzuwa, soya, chimanga).

Kupatula shuga (zoyera, zofiirira, nzimbe, coconutut, uchi, fructose, pekmeza, manyuchi achilengedwe ndi zomwe zimachokera) Sindinkafuna kusiya malingaliro okoma, nthawi zina ndimalolera kugwiritsa ntchito shuga m'malo mwake pogwiritsa ntchito stevia kapena erythritol. Ubwino wawo kuposa okometsera ena ndikuti samakhudza kuchuluka kwa insulini, motero, samayambitsa kusowa kwa njala komanso samalimbikitsa kuchulukana kwamafuta.

Chokoleti chakuda kwenikweni, chomwe chimakhala ndi batala wa cocoa pafupifupi 90%, chimakhala mchere wambiri. Ngati mumayesa izi, ndiye kuti zikuwoneka zowawa kwambiri. Koma popanda shuga, chidwi cha ma receptors chimasinthika ndipo zakudya zambiri zosakhudzidwa m'mbuyomu mwadzidzidzi zimakhala zotsekemera).

Zakudya zowonjezera thanzi zakhala othandizira owonjezera: magnesium citrate, potaziyamu wa calcium komanso omega-3 mafuta acids. Ndinalankhulanso zambiri pazowonjezera izi patsamba langa la Instagram (tsamba langa).

Zotsatira zake, kwa chaka chonsecho sindinaswe ngakhale kamodzi!

Kodi chikuchitika ndi chiyani?

Sindimadyabe shuga komanso zakudya zomwe zimabweramo. Zakudya zanga zonse tsopano zakhala zachilengedwe, popeza tsopano ndimayandikira kusankha kwa zinthu mwanzeru koposa kale. Zinakhala zosavuta kuchepetsa kunenepa komanso njala, kufunafuna maswiti kunatha.

Sindikuopa kusiya, ndikudya chinaletsedwa. Ine sindikufuna izo. Zomwe ndakumana nazo ndikuti zokonda za kukoma zimatha kusintha. Mukungoyenera kudzipatsa mwayi pazakusintha izi.

Shuga amachita ngati shaki ya ngongole, yobwereketsa mphamvu pang'ono komanso kusintha kwakanthawi kwakanthawi, ndipo amatenga thanzi ngati peresenti. Kwa ine, izi ndiokwera mtengo kwambiri chifukwa cha kukoma kosangalatsa!

Ndingakhale wokondwa kwambiri ngati chidziwitso changa chitha kukuthandizani ngati simupereka shuga kwathunthu, ndiye kuti muchepetse kuchuluka kwake, ndikupanga gawo lalikulu ndikukhalabe ndi thanzi lanu ndikusintha moyo wabwino.

Ngati nkhaniyo idawoneka yothandiza komanso yosangalatsa kwa inu - gawani cholumikizacho ndi anzanu pa malo ochezera.

Zosintha za Januware 2019. Sindimadyabe shuga m'mitundu yonse, ndimadzimva bwino komanso ndimakhala wolimba.

KUKONZANI KUTI MUYULEKULETSA CHIWANGWANI CHONSE NDI KUTETEZA?

Kenako chitaninso chinthu china chofunikira - pezani kudya zakudya zopatsa thanzi zomwe zingakuthandizeni kuti muchepetse thupi mwachangu komanso popanda ngozi. Dinani pa batani pansipa kuti mupeze upangiri wofunsa zaulere.

Kuvulaza kwa zakudya zotsekemera ndi zotsekemera ndizomwe zimakulimbikitsani

Tikamamwa chikho china chotsekemera ndi tiyi wokoma, sitiganiza konse zomwe zikuvulaza thupi. Ayi, mafuta owonjezera ndi gawo chabe la ayezi. Simungaganizire zomwe zimakuwopsyetsani ndi kuwononga kwa maswiti ndi zinthu zophika tsiku ndi tsiku:

• makasitomala
• kuphwanya kagayidwe kazakudya (motero sikuti ndi onenepa kwambiri, komanso mavuto ena ambiri azaumoyo),
• zopatsa mphamvu zambiri zosagwiritsidwa ntchito zomwe thupi silikhala ndi nthawi yopeza gawo lamphamvu lamafuta lomwe limavuta kuthetsa,
• vuto la kugona
• kusinthasintha kwakasinthasintha (glucose atafika, timakondwera, titagwa, timakhala osakwiya),
• cholesterol owonjezera, ndipo izi zimavulaza chiwindi, mtima.

Poyerekeza ndi kumbuyo kwa kunenepa kwambiri, tili ndi matenda ambiri. Inde, ndipo kusokonezeka kwakuthupi ndi kwamaganizidwe kumakhalanso koyipa!

Kodi ndizotheka kuchepetsa thupi pochotsa shuga ndi ufa?

Zakudya zopanda shuga ndi ufa ndizothandiza kwambiri, ndipo chitsimikizo cha ichi ndi kuchuluka kwa malingaliro abwino pa njirayi. Amayi amalemba kuti adakwanitsa kukwaniritsa zotsatira zowoneka bwino mwezi umodzi. Ndipo nthawi yomweyo sanakhale ndi njala, koma adangosiya ma buns awo omwe amawakonda, buledi ndi maswiti.

Chakudya chopanda ufa ndi maswiti chitha kukhala chothandiza kwambiri kwa iwo omwe amakhala ndi moyo wongokhala, wogwira ntchito muofesi. Chowonadi ndi chakuti muzinthu zopangidwa ndi zotsekemera ndi ufa pali zopatsa mphamvu zambiri zosafunikira kwenikweni, zimangoyikidwa m'chiuno ndi m'chiuno.

Koyambira?

Amayi ambiri, akufuna kutaya ma kilos owonjezera ochepa omwe adawonekera, ali ndi nkhawa kuti ataya ndalama zambiri. Sitinangoyambitsa nkhani yathu ndi chilimbikitso, kuyang'ana kwambiri kuopsa kwa zakudya zotsekemera komanso zosakhazikika. Malinga ndi ziwerengero, anthu ambiri omwe amasiya kusuta amawatsogolera polemba zoopsa za kusuta zomwe zimapezeka pamapaketi. Chifukwa chake, muyenera kungoganizira zomwe zimachitika mkati mwa thupi mukangosangalala ndi keke!

Muyenera kuyambira pamutu. Zinthu zonse zili momwemo, ndipo palibenso china! Inde, timafunikira shuga. Izi ndi glucose, zomwe zimathandiza ubongo kugwira ntchito mwachangu. Koma kutenga shuga ndi shuga ndi tiyi, maswiti angapo, chidutswa cha keke ndi masamba angapo ndizambiri. Kuti muchepetse kunenepa, muyenera kusiya masiwiti nthawi yonse ya chakudya. Kenako, pang'onopang'ono, tikatuluka m'zakudya, tiyambiranso shuga, koma pang'ono.

Akatswiri azamisala akuti pakatha masiku 21 munthu amazolowera chilichonse chatsopano, kuphatikizapo kukhala wopanda zizolowezi komanso malinga ndi kadyedwe katsopano. Yesani kukhala ndi moyo milungu itatu, ndipo mumvetsetsa kuti simukufuna kudya keke, kuluma ndi chokoleti.

Pofuna "kumometsa" chakudyacho pang'ono popanda zakudya zotsekemera komanso kupatsa mphamvu kukana kwa shuga ndi chakudya chochuluka, pali zinthu zovomerezeka, koma tidzakambirana pang'ono.

Kodi mwayamba? Pitirirani!

Chifukwa chake, ngati munadzilimbitsa mtima ndipo mwatsimikiza kuti musadye maswiti ndi buledi mpaka mutachepa thupi, ndiye kuti muyenera kuyambitsa kuchita ndi kukakamiza:

1. Chotsani nyumbayo kwathunthu komanso maswiti onse. Palibe chifukwa chofunsira mwamuna wanu kapena mwana kuti atseke maswiti pansi pa nyumba yanu yachifumu. Ndikhulupirireni, mudzayamba kufunafuna fungulo kale tsiku lachitatu, ngati sichoncho, chifukwa chipatso choletsedwa ndichokoma.
2. Nyumba siziloledwa kutumiza tiyi ndi jamu ndi keke kwa agogo awo, abwenzi, ndikubwera ndi zinthu zoletsedwa kunyumba.
3. Ponena za mkate, yesani kunyalanyaza ndi mphamvu.
4. Mukamagula, pitani kuzinthu zapa pastry. Ngati mwangopita kukafuna mchere, ndiye kuti tengani ndalamazo mchere, ndikupita pawindo nawo
5. Ma shuga obwera mmalo mwake amangolimbikitsa chidwi chanu, mungafunike maswiti, osawagwiritsa ntchito.
6. Ngati munthu kuntchito akunyengeza ma cookie, kumamwa ndi tiyi wokoma, kutsanulira nokha espresso, amachotsa kulakalaka kwa maswiti.
7. Pewani ufa wonse, ngakhale mkate wakuda ndi pasitala.

Lamulo la zopatsa thanzi

Zakudya zopanda shuga ndi ufa zimapereka zotsatira zabwino kwambiri, kuphatikiza kupatula pazinthu zina, gwiritsani ntchito malamulo a kudya:

1. Idyani nthawi zambiri, koma osakwanira. Mwachitsanzo, m'mbuyomu mudadya kawiri patsiku, koma mumadya zonse zoyambirira, zachiwiri komanso compote. Tsopano idyani kangapo ka 5, koma m'magawo ang'onoang'ono (gawo labwino lomwe lingakhale lofanana mu dzanja limodzi).
2. Imwani zakumwa zambiri, ndipo ziyenera kulowa mkatikati osati kuchokera pamasupu ndi zakumwa. Tiyi, zakumwa za zipatso, zakumwa za zipatso, khofi, msuzi - izi ndi zakumwa. Zakumwa patsiku zimafunikira malita atatu, pomwe awiri malita ndi madzi opanda kanthu.
3. Muyenera kudya michere yambiri, imapezeka m'm zipatso ndi masamba.
4. Kanani chakudya chophika mukamayamwa kapena kusuta. Idyani zakudya zophika komanso zopatsa mphamvu.

Chifukwa chake, nkoyenera kunena kuti zakudya zilizonse zidzakhala zopindulitsa, ngati muphatikizanso zolimbitsa thupi. Ntchito yapadera? Yendani kwa iye, kenako kupita kunyumba. Yendani paki, osakhala kumapeto kwa sabata kunyumba, pitani kokayenda! Kwerani masitepe, kukana pamalo okwera (ndithudi, ngati simukhala pansi 92). Lowani nawo dziwe kapena masewera olimbitsa thupi, yambani kukhala moyo wakhama!

Zakumwa Zopanda Pabwino za Shuga

Zakudya zopanda shuga ndi ufa ziyenera kupitilira osadya mtundu uliwonse wa maswiti. Osamamwa zakumwa zozizilitsa kukhosi. Muli shuga wambiri. Kodi chingathandize kuthetsa ludzu lanu ndi chiyani?

• Kiranberi kapena lingonberry zakumwa zipatso,
• tiyi wamtundu uliwonse
• khofi
• chamomile kulowetsedwa,
• mwatsopano wokhathamiritsa madzi, makamaka lalanje kapena karoti.

Ponena za decoction wa chamomile, ndiye kuti muzimwa nthawi zambiri. Siokoma kokha, komanso yothandiza: imathandizira kagayidwe kazakudya, imakhala ndi anti-yotupa (izi ndizofunikira makamaka nthawi yachisanu), imakongoletsa mayamwidwe akudya, ndikuchotsa zolakalaka maswiti.

Momwe mungapangire "kutsekemera" zakudya?

Ndipo tsopano, monga momwe talonjezera, tikulengeza mndandanda wazakudya zomwe nthawi zina mungadye. Koma izi sizitanthauza kuti nthawi zina, koma kwambiri. Malamulowa ndi awa:

1. Ngati mumakana kudya zakudya zamafuta mukamakana chakudya, ndiye kuti nthawi ya nkhomaliro mutha kuloleza chidutswa cha buledi wathunthu.
2. Ndi kukanidwa kwa maswiti, mukumva kusweka, kodi mwakhala okwiya? Madyererowa kamodzi patsiku (kuyambira 11 am mpaka 1 pm) amathandizira hafu ya marshmowsows kapena: marmalade amodzi, marshmallows, chidutswa cha kutsekemera kum'mawa kapena kagawo ka chokoleti chakuda.

Monga akunena, palibe chosavuta komanso chosangalatsa kuposa chododometsa chomwe mukufuna. Ngati mudadya chotsekemera chotsekemera kapena chotsekemera, ndiye kuti mumamwa tiyi wa zipatso, pang'onopang'ono. Ndipo mutha kudzaza kusamba, kuyikapo makandulo onunkhira, kuyatsa magetsi, ndikukhazikika mu thovu. Njira ina ndikupita ku masewera olimbitsa thupi kapena kokongola, ku manicure, pedicure, koma kumangoyenda!

Zakudya zopanda shuga ndi ufa: menyu

Ngati mumamatira ku menyu yathu yachitsanzo, ndiye mu sabata yoyamba ya zakudya mutha kutaya ma kilogalamu awiri - kutengera kulemera koyamba ndi kagayidwe.

1. Zakudya zam'mawa - kagawo ka chinanazi kapena theka la lalanje.
2. Chakudya cham'mawa - phala kuchokera ku phala lililonse, gawo - kuchokera m'manja mwanu. Porridge ikhoza kuwiritsa mkaka kapena madzi, kuwonjezera supuni ya uchi.
3. Zakudya zoziziritsa kukhosi musanadye (maola awiri ndipo pafupifupi maola awiri mutatha kadzutsa) - theka la lalanje, kapena apulo, kapena kagawo ka chinanazi.
4. Chakudya chamasana (kutumikirana ndi kanjedza) msuzi wa nsomba kapena chifuwa cha nkhuku ndi masamba, kapena saladi yam'madzi. Kapu ya tiyi (aliyense) kapena madzi, kapena msuzi wa chamomile.
5. Maola awiri mutadya nkhomaliro, koma maola awiri musanadye chakudya chamadzulo, mukufunika chakudya. Monga zokhwasula, mutha kugwiritsa ntchito phwetekere, msuzi wa phwetekere, msuzi wa lalanje kapena karoti, apulo - china chake.
6. Chakudya chamadzulo chikuyenera kukhala chosangalatsa kuti asanagone palibe chidwi chodya nyama. Idyani masamba a nyama mu msuzi wa phwetekere wokongoletsa mpunga.
7. Patatha maola awiri mutadya chakudya chamadzulo, koma osachepera maola awiri musanakagone, mutha kumwa kapu ya madzi. kapena kudya zipatso zina.

Ndemanga pa zakudya zopanda shuga ndi mchere, zomwe zimatenga masiku 14 (masabata awiri), sizabwino, tiyeni tilingalire mwachidule. Kodi chingachitike ndi chiyani tikakana maswiti komanso zakudya zina, komanso mchere?

Zakudya za milungu iwiri

Chifukwa chiyani kwenikweni masiku 14? Chakudyacho chimapangidwira kuti nthawi imeneyi zomwe munthu amakonda zomwe amakonda, amamuzolowera kudya popanda shuga ndi mchere. M'masabata awiri, kagayidwe kachakudya kamavomerezeka, thupi limachoka pang'onopang'ono. Malinga ndi amayi, m'masabata awiri opanda shuga, mchere ndi ufa mungathe kutaya ma kilogalamu atatu mpaka 8, omwe ali pafupifupi mwezi umodzi ndikudya popanda shuga ndi ufa! Zofunika kuziganizira!

Mfundo zachakudya chopanda mchere ndi shuga "masiku 14:

1. Mbale zonse ziyenera kukonzedwa ndi kusowa kwathunthu kwa shuga, mchere. Simungadye ufa, popeza izi ndi zopatsa mphamvu zowonjezera ndi zopatsa mphamvu, ndipo mwina simumatha kupeza bun.
2. Muyenera kudya motere masiku 14, koma inunso simudzafuna kudya zakudya zomwe m'mbuyomu.
3. Kuti mulipirire kukoma kwa mchere, muyenera kusambitsa mbale ndi mandimu, msuzi wa soya, zitsamba.

Zosankha zamasewera pazakudya ziwiri

Chakudya cha masiku 14 chopanda shuga, mchere ndi ufa si ntchito yosavuta, koma chitha kuchitika ngati mukufunadi. Tikukulimbikitsani kuganizira menyu omwe angakuthandizeni kukhala ndi moyo milungu iwiri iyi popanda mavuto:

1. Chakudya cham'mawa, mumatha kudya phala, koma masamba abwino a saladi, omwe amakhala ndi mandimu pang'ono.
2. Patatha maola awiri mutadya kadzutsa, mumatha kumwa kapu ya madzi osenda bwino kapena kudya apulo / mphesa / lalanje / chidutswa cha chinanazi.
3. Chakudya chamasana, nthunzi nkhuku yopanda khungu, kuphika mpunga, idyani ndi msuzi wa soya.
4. Masana, sakanizani tchizi chochepa cha kanyumba ndi zoumba.
5. Pa chakudya chamadzulo, kuphika omelet - wopanda mchere.

Ndemanga za zakudya zopanda ufa ndi zotsekemera, komanso zopanda mchere, ndizabwino zokha. Amalemba kuti ndizovuta sabata yoyamba yokha, ndiye kuti mumazolowera.

Ngati simungathe kusunga sabata yoyamba, musataye mtima, yambani kachiwiri, ndikupitilira mpaka mutatha kupirira. Tikukufunirani zabwino!

Glycemic Product Index

Chizindikiro ichi mu kuchuluka kwa manambala chikuwonetsa zotsatira za chinthu china pakuwonjezera kuchuluka kwa shuga m'magazi. Ndiye kuti, chakudya chamafuta. Kutsika GI, nthawi yayitali mafuta ochulukitsidwa ndi thupi amawapatsanso mphamvu kuti ikwaniritse.

Chakudyacho chimapangidwa ndi zakudya zomwe zili ndi GI yotsika komanso yapakatikati, zakudya zomwe zimakhala ndi mitengo yapamwamba ndizoletsedwa. Kusankhidwa kwa zipatso ndi ndiwo zamasamba ndizochulukirapo, komabe palinso zosankha zina.

Chifukwa chake, kuchuluka kwa GI kungakhudzidwe ndi chithandizo cha kutentha ndi kusasinthasintha kwa mbale. Lamuloli likugwira ntchito monga masamba monga kaloti ndi beets. Mwanjira yatsopano, zinthu zoterezi zimaloledwa, koma zophika mosiyana. Wagwera pansi pa chiletso. Zonsezi zimachitika chifukwa choti pakakonzedwa "amatayika" CHIKWANGWANI, chomwe chimayambitsa kuphatikizana kwa shuga m'magazi.

Kuchulukitsa kwa GI:

• 0 - 50 PIECES - chizindikiro chotsika,
• 50 - 69 PIECES - pafupifupi,
• Mayunitsi 70 ndi pamwambapa ndi chizindikiro chachikulu.

Kuphatikiza pa GI, muyenera kulabadira zomwe zili pazopatsa mphamvu. Mwachitsanzo, mtedza umakhala ndi GI yotsika, koma ma calorie okwera.

Ndingadye chiyani

Chakudya chopanda shuga chimapereka kupezeka kwa zinthu zonse za nyama ndi masamba kuchokera kuzakudya za tsiku ndi tsiku. Mankhwala ayenera kukhala ochepa, kuchuluka kwa chakudya kuyambira kasanu mpaka kasanu ndi kamodzi patsiku. Kutsimikizika kuyenera kuyikidwa pamapuloteni ndi zovuta zamafuta.

Kudzimva kwanjala sikuyenera kuloledwa. Kupatula apo, ndiye kuti pali chiopsezo chachikulu cha "kusiya" ndikudya zakudya zopanda pake. Ngati pali chikhumbo chachikulu chodya, ndiye kuti mutha kupanga kagulu ka zakudya zopanda thanzi. Mwachitsanzo, kapu yamkaka yopaka mkaka, tchizi tchizi kapena mtedza wowerengeka.

Mtedza womwe ndi "wopulumutsa moyo" womwe umakwaniritsa njala ndi mphamvu thupi. Mtedza umakhala ndi mapuloteni omwe amawumbidwa bwino kwambiri kuposa mapuloteni omwe amapezeka ku nyama kapena nsomba. Gawo la tsiku ndi tsiku sayenera kupitilira 50 g.

Kangapo patsiku, menyu amayenera kukhala ndi mafuta ochepa, nsomba ndi nsomba zam'nyanja. Otsatirawa aloledwa:

1. nkhuku
2. nyama ya kalulu
3. nkhuku
4. zinziri
5. ng'ombe
6. chiwindi
7. pollock
8. Pike
9. nsomba
10. Zakudya zam'madzi - squid, shrimp, crayfish, octopus, mussel.

Khungu ndi mafuta otsala amayenera kuchotsedwa mnofuyo. Ndiosafunika kuphika sopo kuchokera ku nyama ndi nsomba, ndibwino kuwonjezera mafuta omwe adapangidwa kale.

Zinthu monga mkaka ndi mkaka ndi malo osungira calcium. Kuphatikiza apo, amatha kukhala chakudya chamadzulo kapena chakudya chamagulu ambiri. Zakudya zamafuta ochepa kalori ziyenera kusankhidwa. Yogati yopanda mafuta ndi kanyumba tchizi ndimovala bwino kwambiri pazomera, masamba ndi masamba saladi.

Zakudya zimalola zinthu zotere kuchokera mgululi:

• kefir
• yogati
• mkaka wowotchera,
• yogati
• tchizi tchizi
• mkaka wonse, mkaka ndi mkaka wa soya,
• tofu tchizi.

Masamba ali ndi fiber yambiri, amatithandizira kuti ntchito ya m'mimba ikhale ndi mavitamini ndi michere yambiri yofunikira. Choterocho chimayenera kupezeka muzakudya.

Mutha kusankha masamba awa:

1. kabichi yamtundu uliwonse - broccoli, kolifulawa, maluwa a Brussels, kabichi yoyera ndi yofiira,
2. belu tsabola
3. Tomato
4. nkhaka
5. nyemba za katsitsumzukwa
6. anyezi
7. squash
8. biringanya
9. zukini
10. radishi.

Makhalidwe abwino a masamba amatha kuphatikizidwa ndi masamba - sipinachi, letesi, basil, adyo wamtchire, parsley ndi katsabola.

Zipatso ndi zipatso nazonso ndi chinthu chosagwiritsidwa ntchito pakudya izi. Koma ali ndi shuga, motero chilolezo chatsiku ndi tsiku chovomerezeka sayenera kupitirira 200 gr.

Zipatso zovomerezeka ndi zipatso:

• jamu
• Persimmon
• apulo
• peyala
• apurikoti
• ofiira ndi ofiira,
• sitiroberi ndi zitsamba,
• rasipiberi
• Zipatso zamtundu uliwonse wamalanje - pomelo, mandarin, ndimu, laimu, lalanje, mphesa,
• pichesi.

Zipatso zimatha kudyedwa mwatsopano, zopangidwa kuchokera kwa iwo masaladi, komanso maswiti - marmalade, odzola ndi kupanikizana. Chinthu chachikulu ndikuchotsa shuga ndi zotsekemera, mwachitsanzo, stevia. Sili lokoma kwambiri kuposa shuga, komanso michere yambiri.

Pogwiritsa ntchito zipatso, mumatha kuphika yogati ya kalori yotsika, yomwe sikhala ndi shuga komanso mitundu yambiri yosungirako. Kuti tichite izi, ndikokwanira kulongedza zipatso ndi yogathi yopanda utoto kapena kefir mu blender ndikuwabweretsa kusasinthika kwokhazikika.

Zipatso zouma zimakhala ndi potaziyamu yambiri. Amakwanitsa kusiyanitsa kukoma kwa chimanga. Zakudya zam'mimba zimayenera kudyedwa pakudya m'mawa, ndipo zimathanso kuwonjezeredwa supu.

• bulwheat
• barele wa ngale - wokhala ndi zopatsa mphamvu kwambiri,
• mpunga wa bulauni
• balere wogulira
• zilembedwe
• oatmeal
• mapira.

Kuphika porridge ndikwabwino pamadzi popanda kugwiritsa ntchito batala. Kusasinthika kuyenera kukhala kowoneka bwino.

Simuyenera kusiya mafuta ndi chakudya. Chofunikira ndi kumwa kwambiri. Muyenera kuwonjezera mafuta amasamba ku saladi zamasamba kapena kudya nsomba zamafuta kangapo pa sabata - nsomba, mackerel kapena tuna. Nsomba iyi ili ndi asidi Omega-3 ofunika, omwe amai onse amafunikira mwakuthupi.

Zakudya za glycemic, zomwe zimakhala ndi zoletsa zochepa pazogulitsa, zimaperekanso zotsatira zabwino pakuchepetsa thupi, koma nthawi yomweyo zimalimbana bwino ndi mapaundi owonjezera.

Maganizo a anthu okhudza zakudya

Chifukwa chake, kukana kuwunika kwa shuga ndi zotsatira za anthu onenepa kwambiri nthawi zambiri zimakhala zabwino. Samawona zotsatira zabwino zokha, komanso kukonza bwino - kukhathamiritsa kuchuluka kwa shuga m'magazi, kukhazikika kwa kuthamanga kwa magazi.

Kwa ambiri omwe anafunsidwa, m'masabata awiri pachakudya, mpaka ma kilogalamu asanu ndi awiri adatayika. Nthawi yomweyo, m'masiku oyamba a zakudya zotere, anthu adachotsa ma kilogalamu 2 - 3. Koma muyenera kudziwa kuti awa ndi madzi ochulukirapo amachotsedwa m'thupi, koma osati kuchepa kwamafuta amthupi.

Ndi zolimbitsa thupi, zotsatira zake zinali zogwira ntchito kwambiri, ndipo kuchepa thupi kunakulanso. Ndizofunikira kudziwa kuti kutaya thupi konse kumazindikira kuti ndi chakudya, chizolowezi chodya bwino chimapangidwa.

Nawa malingaliro enieni:

• Natya Fedcheva, wa zaka 27, ku Moscow: Kuyambira ndili mwana ndinali ndi vuto lofuna kunenepa kwambiri. Vuto lonse la zizolowezi zakudya m'mabanja mwathu. Ndili ndi zaka, ndinayamba kumva kukhala wopanda nkhawa chifukwa chokhala wonenepa kwambiri, ndipo ndinayamba kudzikayikira. Panali china chochita ndi izi. Ndidasaina kuti ndikhale wolimba, ndipo wothandizira adandiwuza kuti ndizitsatira zakudya zopanda shuga. Ndinganene chiyani, ndakhala pamenepo kwa miyezi isanu ndi umodzi tsopano ndipo zotsatira zanga ndi opanda 12 kg. Ndikulangizani aliyense!
• Diana Prilepkina, wazaka 23, Krasnodar: panthawi yoyembekezera, ndinapeza mapaundi owonjezera 15. Kukhala mayi wachichepere ndimafuna kuwoneka ngati kale. Ndipo ndinayamba kufunafuna "zakudya zozizwitsa" zomwe zingandithandizire kuchepetsa thupi komanso nthawi yomweyo kuti ndisachepetse chakudya, chifukwa ndine mayi woyamwitsa. Sindinakwaniritse cholinga chomaliza. Zotsatira zanga ndi ma kilogalamu asanu ndi anayi pamwezi. Pali mapulani ena osachepera asanu ndi anayi, koma ndili ndi chidaliro pakuchita bwino kwanga. Chifukwa cha chakudya chopanda shuga.

Pomaliza, ndikufuna kudziwa kuti mfundo za zakudya zopanda shuga ndizofanana ndi mfundo za kagwiritsidwe ka ntchito ka zakudya kamene kamayambitsa matenda ashuga komwe sikungoletsa kuchuluka kwa shuga m'magazi, komanso kuchepetsa matenda onse.

Mu kanema munkhaniyi, msungwanayo amalankhula za zotsatira zomwe amapeza pazakudya zopanda shuga.

Zotsatira za kukana shuga miyezi itatu (point-by-point)

Monga nzika M. Tsvetaeva akuti: "Tsatanetsatane wa mafotokozedwe pafupifupi nthawi zonse kumapangitsa kuwonongeka kwake," ndipo ndanena kuti: "Tiloleni kuti tichite chimodzimodzi."

Ngati mutenga zabwino zonse zoyeretsa shuga kuchokera pazoyambirira, ndiye kuti zitha kutengedwa ndikulembera mndandanda:

1. Kulemera kumakhazikika
2. “Zokoma” zidzatha
3. Mukakana kuyatsa, mudzayimitsa poizoni pogwiritsa ntchito ufa ndi mankhwala ena,
4. Kuchulukirachulukira kukuchuluka,
5. Kuopsa kwa psoriasis, matenda ashuga ndi matenda ena kumachepa,
6. Kumverera kwachimwemwe kudzachuluka
7. Khungu limakhala loyera
8. Muphunzira kukoma koona kwa zinthu.

Pambuyo pa miyezi itatu yavuto lokoma la njala, nditha kunena zomwe zili zowona komanso zomwe sizili kwa nthawi yayitali

1 point (Kulemera kumakhazikika)

Sindikudziwa momwe aliyense, koma ndinapeza ma kilogalamu. M'masiku oyambilira, kulakalaka kunali kozindikira, ndiye kuti kudachepetsedwa. Zowonadi, pakapita kanthawi, chikhumbochi chibwereza, ndipo ndikatero, kulemera kwanga kudzakhazikika. Koma mzanga, ndipanga malo osungirako nthawi yomweyo - pazinthu zina sindinadziletse konse - ndinkafuna kudya - ndinadya, popeza lamulo langa lamthupi limandilola kudya kuchokera m'mimba.

M'malo mopanda shuga ndidadya uchi, ndiye kuti ndinalibe zhora, ngati magazi owuma mu Meyi.

Kuchokera malingaliro anga:

Ngati kufuna kwanu kukhala "kolimba", komanso chilakolako chanu chokhala m'manja, ndiye kuti ndikuganiza kuti ndizotheka kuchepetsa thupi. Ngakhale, ndinganenenji - zamoyo zonse ndizosiyana,)

2 point ("Zokoma."

Kwa miyezi itatu, ayi, koma kupitilira nthawi, inde, chifukwa tsiku lililonse mumafuna shuga yochepa komanso yochepera.

Ndikudziwa msungwana yemwe wakana shuga woyengetsa kuyambira kale, motero amalonjeza kuti pakapita nthawi, kulawa kwa shuga woyesedwayo kumakhala koyipa, koma nthawi ndi nthawi amadziphwanya ndi uchi.

3 point (Kukana kuyatsa, udzayimitsa poizoni m'thupi ndi kuchapa ufa ndi mankhwala ena)

Zachidziwikire, sindine wopanga zamankhwala, ndipo maphunziro a labotale sanali gawo lamalingaliro anga, koma ndikuganiza kuti tikakana shuga yotsimikizika tidzachepetsa "mafuta amitundu yonse" mthupi.

Mfundo 4 (Kuchulukitsa kutalikirana)

Sindinganene chilichonse chokhudza kuzunzidwa. Mwinanso kudziletsa kwa maswiti kumafunikira, motero sindinawone kusiyana kwakukulu.

5 point (Kuopsa kwa psoriasis, matenda ashuga ndi matenda ena kudzachepa)

Sindinganene chilichonse chokhudza matenda ashuga komanso psoriasis. Poyamba, sindine mankhwala, ndipo chachiwiri, ndikuthokoza Mulungu, ndilibe wina kapena winayo.

6 mfundo (Kumva chisangalalo kukwera)

Inde, ndizachidziwikire, chisangalalo chimatsika "m'mphepete", koma ichi sichikhalanso chisangalalo, koma chisangalalo chachete chifukwa chakugonjetsa tokha.

7 point (Khungu limayeretsedwa)

M'malo mwanga, khungu limakhala loyera. Mwina mwangozi, koma mwina ayi, koma zilidi. Apanso, tonse ndife osiyana - ndi maso osiyana, makutu ndi milomo, ndipo khungu lathu ndilosiyana, kotero zotsatira za mfundo yachisanu ndi chiwiri zitha kusiyana kwa inu ndi ine.

Mfundo 8 (Muphunzira mtundu wa zokonda zanu)

Tsimikizani: "Inde, inde, inde, inde, inde!" Ndizachidziwikire kuti zomva kukoma zimakulirakulira. Atsikana, likukhalira tiyi limatha kununkhira, tsopano ndikuyamba kumvetsetsa chifukwa chake okonda tiyi enieni sangamveke. Komabe, izi sizikugwira ntchito kokha ku zakumwa.

Maganizo a kuyesedwa kwa shuga

Monga momwe mungazindikire, kuti chozizwitsa sichinachitike, sindinakhalepo wocheperako zaka 20, komabe, zotsatira za kukana shuga zachitika kale miyezi itatu. Onani kuti nthawi zambiri ndakhala ndikugwiritsa ntchito mawu oti: "Tonse ndife osiyana, chifukwa chake zotsatira zake zingakhale zosiyanasiyana", komabe, ali.

Kukhala ndi shuga woyengeka ndikosavuta, kapena kosavuta - ndinaponya shuga wowerengeka mu khofi, kuletsa - ndi "nkhani yaying'ono", ndipo ndinakondwera, ndimakoma pakamwa panga.

Popanda kuyatsa, makamaka poyamba, chisangalalochi chofulumira chikuchepa, thupi limafuna maswiti. Koma moyo wopanda kuyeretsa ulidi wothandiza komanso wolondola kwambiri.

Kodi ndisiya shuga?

Sindikulonjeza, komabe ndiyesetsa kuti ndisadye zatsukidwa.

Ayi, sindine wamaso ndipo sindimadzitonza, chifukwa uchi umakhala patebulo yanga yakhitchini nthawi zonse. Ndipo okoma komanso wathanzi.

Ndizo zonse, ndi ulemu, Oleg.

Magulu: Thanzi Lathanzi Lathanzi: Thanzi

Ndikhala wokondwa ngati mungathandizire kukulitsa malowa ndikudina mabatani omwe ali pansipa :) Zikomo!