Uma wena noma obathandayo benesifo sikashukela, cishe niyazi ukuthi ukondliwa kungenye yezihluthulelo zenhlala-kahle nokulawulwa kwalesi sifo.Ukudla okuyi-5-6 ngosuku, kufaka nokudla okulula, kuzosiza ukugcina amazinga kashukela egazi efanelekile. Abasebenzi basehhovisi, lokhu kusho ukuthi badinga ukudla okungenani izikhathi ezi-3 emsebenzini.
Sizokutshela ukuthi ungadla kanjani kanye ehhovisi, futhi futhi sabelane ngemibono ethokozisayo yokudla okulula kweshukela ehhovisi nezindlela zokuguqula ngisho nokudla okunjalo kube idili elincane.
Ungadla Kanjani Abasebenza Ehhovisi Abanesifo Sikashukela
Ngokuthola okuphezulu, labo abavule le ndatshana sebeyazi kahle imiqondo ye "glycemic index", "carbohydrate" kanye "neyunithi yesinkwa." Isiguli ngasinye esinesifo sikashukela esingahambelani nempilo yaso, kanye nodokotela ohambelayo, sinqume umkhawulo wekhalori kanye nezingxenye zesinkwa ngosuku, futhi sibambe ngekhanda ithebula lemikhiqizo ye-glycemic bese sikhetha imenyu ngokuhambisana nalolu lwazi. Kodwa-ke, ukuphindaphinda kungumama wokufunda, ngakho-ke ake sibhale kafushane izimiso eziyisisekelo zokudla okunesifo sikashukela ezifanele noma ngabe ukuphi - ekhaya noma emsebenzini.
- Odokotela bayeluleka ukuthi bangaseluli isisu futhi bangagcwali ama-pancreas ezingxenyeni ezinkulu phakathi nosuku, ngakho-ke kunengqondo ukuhlukanisa ukudla okudla nsuku zonke ekudleni okuyi-5-6. Lokhu kuzosiza futhi ekulweni nokudla ngokweqile, okulimaza kakhulu iziguli ezikhuluphele ezinesifo sikashukela sohlobo 2.
- Izitsha ezinde kakhulu nezinekhalori ephezulu kufanele zishiyelwe ingxenye yokuqala yosuku, kufaka phakathi isidlo sasemini. Kepha kunoma yikuphi, ama-carbohydrate kufanele abe ngaphansi kwamaprotheni namafutha.
- Abamele wonke la maqembu kumele babe khona ekudleni kwesifo sikashukela: imifino nezithelo ezivunyelwe, imikhiqizo yobisi enamafutha amancane, amajikijolo, amantongomane, okusanhlamvu okuphelele, okusanhlamvu okuthile, inyama engenamafutha nenkukhu, inhlanzi.
- Ukudla okunosawoti, okusemathinini, okuthosiwe kanye namajusi wezithelo, amaswidi angenampilo noshukela, ake sithi, njengoba kungokwemfashini ukusho manje, "woza, sawubona!"
- Ungakhohlwa ngokuphuza irejimeni! Amanzi angumngane obalulekile wesifo sikashukela, futhi ukusetshenziswa kwaso ngokwanele kuzosiza ukugwema inani elikhulu lezinkinga, kubandakanya nokuphelelwa amandla okuyingozi ikakhulukazi.
Futhi ngokwethu sengeza izinto ezimbalwa ezilusizo ngokulinganayo ehhovisi:
- Funda ukuhlela imenyu. Kulula ukushayisana emihlanganweni phakathi kwemihlangano, amaphrojekthi, izinsuku zokukhokha bese weqa ukudla okubalulekile kwabanesifo sikashukela. Uma ukhetha izindlela zokupheka eziningana ngakusasa kusihlwa noma ekuseni ngaphambi kokuya emsebenzini, ukuphatha ngothando imidlana ethokozisayo futhi ewusizo esikhwameni sakho futhi, uma kunesidingo, ukudla kwasemini, ukulindela “okumnandi” ngeke kukuvumele ukhohlwe ngokudla ngesikhathi esifanele.
- Ukudla kwakho kufanele kube okumnandi (hhayi nje okunempilo kuphela)! Futhi lokhu, ngakho konke ukulinganiselwa, kungenzeka futhi kulula ukukwenza. Ukudla okwakho okumnandi kuzokusiza futhi ukuba umelane nezilingo ngesimo samaswidi, ushokoledi namakhukhi asetafuleni labasebenza nabo. Futhi ngubani owaziyo, mhlawumbe bazoqala nokubheka phezulu kuwe, babheke ukuthi ukujabulela kanjani ukudla kwakho, futhi uzohlanganiswa yindlela yokuphila enempilo enomusa!
- Yenza isidlo sakho sihle: Thenga amabhokisi amasemini amnandi, amabhodlela amanzi, amabhokisi okudla. Leli holidi lamehlo lizokusiza ukuthi ungabheki "ngakwesobunxele" lapho ubhekene nokudla okulula okuvela kubo bonke ozakwabo abakhohlisayo futhi kuyokujabulisa, okungabalulekile kangako ezempilo kunokudla okufanele.
- Prakthiza ukudla okunengqondo. Hlanganisa imizuzu embalwa yokudla kuphela - ungabheki ukuqapha, ungagcwalisi idayari, ungaxoxi ngomsebenzi. Esikhundleni salokho, yidla ngamehlo akho, unambithe zonke izingcezu, uhlafuna kahle. Ngakho-ke uqinisekisiwe ukuthi uzodla ukudla okuncane futhi ungazifaki izinto zonke. Ukudla ohambweni, ngokushesha, kuvusa izikhala ezibukhali ushukela wegazi, futhi umzimba awunaso isikhathi sokuqonda ukuthi sekugcwele, futhi ngokushesha kudinga nokudla okunempilo nokunempilo okunempilo. Futhi sidinga ijika leshukela egazini lakho ukuba liqonde ngangokunokwenzeka, usithethelele ngale ndlela.
Iresiphi yesifo sikashukela esingajwayelekile ingadla izindlela zokupheka
Sesivele sathola ukuthi ngosuku olusejwayelekile lokusebenza kukhona okungenani izidlo ezi-3 - isidlo sasemini kanye nezimbila ezimbalwa. Ngama-lunches, konke kucishe noma kucace kancane - ngokuqinisekile usuvele unesethi ethile yokudla oyithandayo ohamba nayo ehhovisi. Noma mhlawumbe unenhlanhla yokuba ne-cafe eduze kwayo ngama-cutlets anensimbi, amasaladi ngaphandle kwemayonesi kanye nezinye izici zokudla okunempilo?
Kepha ngezidingo ezisebenzayo ngesizathu esithile, ubunzima buvame ukuvela. Uma ukhathele ngama-yoghurt angenalutho namantongomane afaka itafula lakho lokusebenza, yisikhathi sokushintsha imenyu yakho futhi ungeze okusha kanye nokunambitheka okusha kuwo.
Ama-snacks wehhovisi afanele (hhayi izifundo eziphambili) awadingi ukukhanywa noma ukufudumeza (futhi aphekwe okuncane kangako). Akufanele aqukethe ngaphezu kwe-10-15 carbohydrate ngokukhonza ngakunye. Ama-snacksic anesifo sikashukela kufanele abe ngumthombo omuhle we-fiber ne-protein (kokukodwa okungenani okungama-2-3 g we-fiber kanye ne-6-7 g yamaprotheni). Kungaba kuhle uma ukudla okulula kungabacasuli abasebenza nabo ngephunga labo, ngakho-ke i-tuna nokunye ukudla okunephunga akulona ukhetho lwakho.
Idlame le-edamame
I-Edamame isidlo sase-Eshiya, okuyi-soya emincane noma engavuthiwe ebilisiwe emaphodeni (ifrithwe ezitolo ezinkulu zamaketanga). Banama-fiber amaningi namaprotheni - konke, njengoba kusho udokotela. Igqobhoziwe ngosawoti onamafutha kanye nekhrisimu, zingaba yindlela oyithandayo.
Ushizi wasekhishini ngophayinaphu
I-150 g ye-cottage shizi + 80 g kaphayinaphu oqoshiwe omusha
Inhlanganisela enothe ngamaprotheni izoba yinhle ngokubonga ezimeni zemvelo zikaphayinaphu. Ngaphezu kwalokho, lesi sithelo esiyingqayizivele siqukethe i-enzyme bromelan, elwa nokuvuvukala, okubandakanya ukubonakaliswa kwe-osteoarthritis, futhi ivuselele nemisipha.
I-Potato emnandi enamantongomane
2 wezipuni pecan + ½ ubhatata
Thatha uhhafu wamazambane abosiwe, engeza wezipuni ezi-2 ze-pecan kanye nepinnamon kuyo. Lokhu ukudla okuvunyelwe futhi okunempilo kakhulu kwabaneshukela abanoshukela. I-Pecan iqukethe i-magnesium, ukusilela kwayo okuvame ukubonwa kubantu abanesifo sikashukela sohlobo 2. Kuyasiza ukukhulisa ukuzwela kwe-insulin futhi ngaleyo ndlela kusiza ukulawula izinga lakho loshukela.
Isaladi yeCaprese yesifo sikashukela
Isigaxa esingu-1 soshizi onamafutha amancane + i-150 g yamatamatisi we-cherry + 1 isipuni seviniga yebhalsamu kanye namaqabunga ama-basil ayi-3-4 aqoshiwe
Utamatisi uqukethe izakhi ezibalulekile: amavithamini C no-E nensimbi. I-American Diabetes Association ibabheka njenge-superfood yabanesifo sikashukela.
Amathoyizinge-avokhado /i-guacamole / i-tofu
Isigaxa esingu-1 sokusanhlamvu okuphelele +1/4 ukwatapheya NOMA i-guacamole esilingana NOMA isilayi sethofu
Thatha isinkwa osithandayo noma ucezu lwesinkwa sikakolweni esiphelele, sikusakaze nge-pasta kusuka kwikota ye-avocado, bese usebenzisa isithako sakho osithandayo ongahleliwe ngaphezulu: ngokwesibonelo, fafaza nge-chili pepper noma ngopelepele omnyama noma ngegalikhi. Uma ufisa, ungenza i-guacamole sauce: ugaye uhlanganise i-avocado ne-salsa sauce ku-blender, kanye neqabunga le-cilantro nejusi kalamula uthathe isilinganiso esilingana ne-¼ saso sonke izithelo se-avocado, bese ushiya okusele esiqandisini ngemuva kwesikhathi. Esikhundleni sama-avocados, isiqeshana esincane sethofu silungile.
Ngenxa yenhlanganisela yamafayibha namafutha enempilo, ungabamba umthamo onjalo kuze kuphele amahora amane.
Yoghur yamaGreek enamajikijolo
150 g hhayii-yogurt yamaGreek yamafutha + amajikijolo ambalwa ama-raspberries, ama-blueberries, ama-blueberries noma amanye amajikijolo esikhathi sonyaka +1 isipuni sama-alimondi agayiwe + ingcosana yesinamoni
Amajikijolo, isinamoni nama-alimondi kungalethwa izinsuku eziningana (amajikijolo kufanele aqandiswe uma unawo), futhi ungathenga iyogathi entsha lapho usebenza khona.
Izinti zemifino enososo
I-Celery, ikhukhamba, izaqathi ezingavuthiwe + iyogathi ephansi yama-Greek noma i-hummus
Sika imifino oyithandayo evunyelwe sikashukela ngemichilo (ekusetshenzisweni kwezingcezu ezingeqile kwezi-5-4) bese uyicwilisa ku-yogurt yamaGreek enamafutha aphansi enambitheka nge-turmeric noma i-garlic powder. Kubathandi bokuthile okungaphansi kwendabuko, buyisela iyogathi nge-hummus. Inama-carbohydrate, kepha ayagaya kancane futhi ngeke abangele ukuthi ama-spikes kushukela. Futhi lesi simo esimnandi sizolingana nezinzuzo zenani elikhulu le-fiber namaprotheni, elizokugcwala isikhathi eside.
Pop Pop
Yebo, ama-popcorn. Okungashelwanga futhi okungafakwanga (ungangeza usawoti ekunambithekeni kwakho), kodwa KUPHELA EKHAYA. I-popcorn ekhiqizwe kahle iqukethe izithasiselo eziningi eziyingozi zesifo sikashukela (nakubantu abanempilo enhle) kangangokuba isenza sikhohlwe ngezakhi ezizuzisayo zommbila bese siqopha lokhu kudla okulula njengokuyingozi. Kodwa-ke, ama-popcorn azenzele, okuthi yize ene-indexline ephezulu ye-glycemic index engama-55, emoyeni futhi ngemali encane, abanesifo sikashukela bangaziphatha kanye ngesonto. Ngakho-ke izandla ezimbalwa ziyidlanzana elinempilo nelinempilo.
Phuza kuze kube phansi!
Khumbula, ekuqaleni besivele sikhumbuza ngesidingo sokulandela irejimendi yokuphuza yesifo sikashukela? Isiphuzo esifanelekayo saso sonke isikhathi, kuzo zonke izimo nezifo - amanzi ahlanzekile nokho. Kodwa abanye abantu abathandi ukuphuza amanzi asobala, futhi ujusi uvinjelwe, ngakho-ke yini okufanele uyenze? Kukhona indlela yokuphuma (ngisho neningana). Kuyiqiniso, akekho oye wakhanselwa ama-tee neziphuzo ze-chicory, okuyinto ngaphandle koshukela okunambitheka kakhulu futhi okunempilo. Kepha nansi imibono embalwa uma itiye selivele lithulula ezindlebeni zakho.
I-Homvade Kvass
Vele, uyaqonda ukuthi i-kvass evela esitolo akuyona eyethu. Kepha okwenziwe ekhaya - kususelwa kuma-blueberries, ama-beet noma ama-oats - kuqukethe uhla lwezinto eziwusizo njengama-amino acid aqhamuka kwimvubelo, amavithamini nama-enzyme, ngakho-ke kuwusizo olukhulu. Bayiphuza kancane - uhhafu wengilazi ngamunye, kepha lokhu kungahlukahlukene kungathokozi.
Nayi iresiphi ye-beet kvass yeast: uthathe izingcezu ze-500 g ezihlanjiwe nezicwetshisiwe, zomise kuhhavini, uthele nge-2 amalitha amanzi ashisayo bese upheka kuze kuphekwe. Ngemuva kokuthi uketshezi selupholile, engeza ama-50 g wesinkwa se-rye, 10 g yemvubelo ne-fructose noma uju omncane kuyo. Ngemuva kwalokho bopha isiphuzo esiphuma ngethawula noma ngengubo bese ushiya ukuvuthwa izinsuku ezingama-1-2. Ngemuva kwalesi sikhathi faka i-kvass futhi ujabulele ukunambitheka kwemvelo.
Kissel
Lesi siphuzo siwusizo kakhulu esiswini nakwisibindi futhi siyagcwala kahle, iziguli ezinesifo sikashukela kuphela okufanele zibuyise isitashi ngofulawa we-oat noma ufulawa we-oat, otholwa kangcono. Ngokwesisekelo, ungathatha noma yisiphi izithelo noma amajikijolo ngaphandle kwamagilebhisi omisiwe. Ngokwengeza i-ginger, i-blueberries noma i-artichoke yase-jelly ku-jelly, ungangehlisa ushukela wegazi kancane.
Iresiphi elula kakhulu ye-jelly: yenza i-decoction yamajikijolo bese uyihluza, bese ufaka i-oatmeal. Thela inhlanganisela ebangelwa ngamanzi ashisayo bese upheka epanini imizuzu emi-5 ngaphezulu kokushisa okuphansi. Inani lezithako lingcono ukukhetha ngokunamandla ukuze uzuze ukuvumelana okuthandayo.
I-lemade eyenziwe ekhaya
Inketho elula kakhulu yokucaca kwamanzi kulabo abangenazo izinkinga nge-acidity ephezulu. Hlanganisa amanzi, ijusi kalamula ukunambitha, ne-sweetener yamahhala yemvelo. Njengomuntu othambisa isifo sikashukela, i-stevia ilungele kakhulu. Ngakho-ke uthola isiphuzo esihlwabusayo nesinempilo ngama-zero kilojoule.
Ubisi lukashokholethi
Ukunaka! Asikukhuthazi ukuthi uphuze lesi siphuzo ngamalitha, kodwa ungakwazi ukukhokhela i-mug eyodwa ngosuku! Thatha ingilazi yobisi olunamafutha ayi-1.5% namasipuni amathathu kashukela we cocoa bese ufaka i-sweetener ukunambitha. Ungaphuza kokubanda futhi kufudumele.
Idili lamehlo
Ukudla okuhlanganiswe kahle kakhulu, injabulo eyengeziwe nokuzuzwa (!) Uzokuthola kukho. Sesibhale ngalokhu ngokuningiliziwe emithethweni yokudla. Kodwa ngokungangabazeki, izesekeli zokugcina nokuhambisa ukudla kwakho okulula nokudla kwasemini akufanele kube muhle kuphela, kodwa futhi
- icwecwe ukuze ingangeni sonke isikhwama;
- kuvalwe uphawu ukuze isaladi ne-guacamole akudingeki ukuthi kudliwe ngokuqondile ku-lining;
- ucatshangelwe kahle ukuze kungafanele uphathe izimbiza eziyikhulu zezithako ezahlukahlukene (kusuka kulokhu uzokhathala ngokushesha bese uphonsa yonke imidlakudla eyinkimbinkimbi esekela amantongomane aminyene);
- iphephile ukuze ipulasitiki elimazayo lingazinaki zonke izinzuzo zokudla okunempilo.
Sikunikeza ukukhethwa kwezitsha ezinhle kakhulu zokudla kwamahhovisi ezihlangabezana nazo zonke lezi zidingo.
Okwamasaladi kanye nokudla okulula nososo
- Ibhokisi langempela le-ilchi lesidlo sasemini liqukethe iziqukathi ezimbili ezivalekile ezingama-500 ml lilinye, ipani elingasetshenziselwa ukwehlukanisa izitsha, kanye nentambo yokuqina yokugcina. Ungakufudumeza. Kunemibala eminingi emihle. Kuhle kakhulu ekuthintweni.
- I-Zero Lunchbox yamasaladi aqukethe izitsha ezimbili zomoya, phakathi kwazo lapho kubekwa khona amadivayisi. Indishi encane yesithathu ngaphezulu yenzelwe amasoso nethosi. Uma ufisa, imfoloko yepulasitiki kanye nesipuni kuhlanganiswa zibe izicubu zesaladi ezilula. Ilungele amasaladi, ukudla okulula, amantongomane nezithelo.
- Ibhokisi lasemini le-compact GoEat ™ lokudla okungenamsoco okunezingxenye ezimbili livumela ukudluliswa kwezakhi zomlo ukuze zihlukanise izingxenye ezivaliwe. Kuleli bhokisi lesidlo sasemini ungathutha imikhiqizo ehlukahlukene: kusuka yoghurt ne-granola kuya emifino enososo. Izinsimbi ezicatshangelwe kahle kanye nendandatho yokukhiya kuvikela ngokuthembekile okuqukethwe ekuphepheni. Ungakufudumeza.
- Amapani we-Sauce nge-MB Temple lid lingongeza elula ebhokisini lesidlo sasemini, elizokuvumela ukuthi ugcobe isaladi noma uhlobise nge-sauce ngaphambi kokudla. Zilungele ukuthutha amasoso, isoso, isiraphu nezithelo ezomile.
- Ibhokisi lesidlo sasemini sembiza yezitsha ezimbili ngesipuni ekhishini. Umthamo wesitsha esingaphansi ngu-300 ml, ongaphezulu - 550 ml. Kunama-serifs akhethekile kuzipuni okuvumela ukuthi uwasebenzise njengefoloko. Ungakufudumeza.
- Ibhokisi Lokudla Kwasemini ibhokisi elinezitsha eziseceleni, isikejana kanye nemfoloko kufakiwe. Ivolumu 880 ml. Esembozweni esiphezulu kukhona indawo ephumuzayo yokuthi isoso lizicwilise izingcezu zokudla. Ungafudumeza, kukhona imibala ehlukile.
- Ibhokisi le-sandwich alilungele kuphela ama-sandwich. Yenziwe ngensimbi engagqwali futhi enganambitheki, ehlanganiswe yisembozo se-bamboo kanye ne-silicone tape. Izici ze-antibacterial ze-bamboo zenza kube lula ukusebenzisa isembozo sebhokisi njengebhodi lokusika lapho isidlo singalungiswa khona ngaphambi kokudla.
- Ibhokisi lebhokisi lesidlo sasemini iBento Box ngemfoloko nesikejana se-gravy lifakiwe. Umqulu 500 ml. Ibhokisi le-Bento lingagcinwa esiqandisini futhi ligezwe esitsheni sokufakelwa, kufanele lishiswe em microwave ngaphandle kwesivalo. Phakathi kwesiqukathi nengxenye engenhla kune-gasket ye-silicone, okufakwa kuyo isivalo ngokuqinile kuyicindezele kuze kube phansi, iqinisekise ukuqina.
Ngokugcina ukudla okulula futhi okungenakonakala
- Ama-Nest ™ 6 Store Stain Containers enziwe ngeplastiki yokudla ebangeni (iBPA yamahhala). Isethi iqukethe iziqukathi zamanani ahlukene ayi-6: 4.5 l, 3 l, 1.85 l, 1.1 l, 540 ml, 230 ml. Ingasetjenziswa esiqandisini, efrijini kanye ne-microwave, kanye nasendlini yokugeza ephephile.
- Isitsha sekhukhi sikaMary biscuit sikulungele ukugcina hhayi kuphela amakhukhi, kepha namantongomane nokuqokelelwa kwesinkwa. Kunemibala ehlukene.
- Ibhokisi lokudla okulula ukudla lenzelwe ukugcina ukudla okulula ongakuthatha uhambe lapho usebenza noma lapho uhamba ngezinyawo.
Iziphuzo
- I-Dot Water Bottle ikusiza ukuthi ulawule ukungena kwakho nsuku zonke kwamanzi. I-cap ekhaliphile ene-counter izokhumbula konke ukugcwaliswa kwebhodlela usuku lonke. Mane usonge isivalo kuze kubonakale ichashaza, bese usebenzisa isiphuzo esiphezulu ukuphuza. Kuzovela ichashaza elisha njalo lapho ibhodlela ligcwaliswa futhi ikepisi lisulwa.
- Ibhodlela Lamanzi Eligxishiwe - ivolumu 500 ml. Yenziwe ngensimbi engenasici ngethuluzi lepulasitiki nomgcini webhande. Umzimba webhodlela wenziwe ngensimbi engenacala, hhayi ngaphansi kokugqwala. I-Flask igcina ukushisa okushisayo kweziphuzo kufinyelela emahoreni ayi-12 futhi kubanda - kufinyelele kuma-24.
- Ibhodlela le-Eau Good eco-libaluleke kakhulu kulabo abangathembi ikhwalithi yamanzi asehhovisi. Kwenziwe ngokuqina futhi okuphephile. Isembozo esivela kukakhokho wemvelo simbozwe nge-silicone ethambile evela phansi futhi iqondiswe emzimbeni usebenzisa isiqeshana sensimbi esihlotshiswe ngothayela wendwangu enemibala yokuthwala. Indlu inendawo ekhethekile yokuhlunga i-Binchotan brand carbon lemifanekiso, efakwe kit. Faka amalahle ebhodleleni lamanzi asobala bese ushiya amahora angama-6-8. Uzokhipha zonke izinto eziyingozi emanzini, azigcwalise ngabavukuzi abasebenzayo futhi abuye nezinga le-Ph. Sebenzisa amalahle ngale ndlela izinyanga ezi-3, bese ubilisa imizuzu eyi-10 bese usebenzisa ezinye izinyanga ezi-3. Ngemuva kwalesi sikhathi, lahla njengokugqoka okuphezulu kwezitshalo ezifuywayo.
- Ibhodlela le-Zoku lenziwe ngengilazi eyenziwe nge-borosilrate futhi yafakwa emacaleni epulasitiki, yaqiniswa zombili izinhlangothi ngama-silicone shockproof linings. Ukwakhiwa okuvikelwa okwenziwe ngodonga okubili okusiza ukuvikela ukunambitheka futhi kugcina ukushisa kwesiphuzo isikhathi eside. Ibhodlela aligcwali iphunga, kulula ukuligeza futhi kulula ukuliphatha. Ivolumu - 480 ml. Akuhloselwe iziphuzo ezinekhabhoni, futhi ngesifo sikashukela kuyi-plus ehlukanisiwe - isoda liyaphikiswa.
Kubo bonke abafundi bewebhusayithi yeDiabetesHelp.org, isitolo se-inthanethi se-DesignBoom sinikeza isaphulelo esingu-15% kuwo wonke amabhokisi esidlo sasemini namabhodlela amanzi asebenzisa ikhodi yephromo15 yezempilo. Ikhodi yephromoshini isebenza ku-DesignBoom online online shop, nase-Microsoft DesignBoom network kuze kube ngu-03.31.
