Kwabanesifo sikashukela, indlela elula futhi ephumelela kunazo zonke yokugcina ushukela wegazi ngaphansi kokudla ukudla okune-carb ephansi. Ukwehliswa okukhulu kwama-carbohydrate ekudleni kunganciphisa isisindo sesiguli kube okujwayelekile, kunqande ukumelana nama-insulin kwamaseli, kunciphise amathuba okulimala kwemithambo, futhi kulethe isifo sikashukela esimweni sokuxolelwa okuzinzile.
Ngesifo sohlobo 2 esigabeni sokuqala, lokhu kudla kuphela kuvame ngokwanele ukubuyisa amanani we-glucose kwelejwayelekile. Ukubambelela ngokuqinile emithethweni yokudla okuneshukela ushukela ongafakwanga kuvumela ukuthi uzuze ushukela oqinile, unciphise umthamo wezidakamizwa ezinciphisa ushukela, umise futhi uphinde ubuye emuva kwezifo ezinjenge-nephropathy ne-retinopathy, futhi uvikele ukubhujiswa kwemicu yezinzwa. Imikhawulo ebekwa yilesi sitayela sokondleka ayibalulekile kangako kunaleyo engaholela kushukela wegazi ophakeme njalo.
Kungani ukudla kwesifo sikashukela
Isifo sikashukela sohlobo lwesibili sidinga ukuqokwa kokudla kwe-carb ephansi ngaphandle kwezehluleki, ngaphandle kwalokho izinsizakusetshenziswa kwama-pancreas kungekudala, futhi kuzoba nesidingo sokushintshela kumalungiselelo we-insulin.
Ukunciphisa ukubamba i-carbohydrate ngokushesha kuxazulula izinkinga eziningana:
Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule
- Ukwehlela ushukela -95%
- Ukuqedwa kwe-vein thrombosis - 70%
- Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
- Ukuqeda umfutho wegazi ophakeme - 92%
- Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%
- Ukudla i-calorie kuncishiswa ngokukhawula ukungena kokudla okune-carb ephansi.
- Izinga likashukela lehla, futhi ngenxa yalokho, izinguquko ze-pathological izicubu azikhuli.
- Amanyikwe awalayishiwe futhi angasebenza ngokujwayelekile.
- Ukwehlisa amazinga e-insulin kusiza ukwehlisa isisindo ngokwehla amanoni.
Esikhathini sikashukela sohlobo lokuqala, ukudla okune-carb ephansi akudingeki ngokuqinile, ngoba noma ikuphi ukudla okwenziwe ngama-carbohydrate kungakhokhelwa ngomjovo we-insulin. Kodwa-ke, kuyanconywa lapho onesifo sikashukela ehluleka ukunqanda ukuguquguquka kweshukela noma efuna ukwehlisa umthamo we-insulin. Akunakwenzeka ukumisa ngokuphelele ukujova kwe-insulin noma ngaphandle ngokuphelele kwama-carbohydrate, ngoba womabili la maprotheni namafutha akwazi ukuguqula ushukela.
Contraindication kokudla okufanayo
Ungaqhubeka nokudla okuphansi kwe-carb nganoma yisiphi isikhathi, noma ngabe unesifo sikashukela. Ukuphela kwesimo ukukwenza kancane kancane, ukushintshwa okuphelele kufanele kuthathe amasonto ama-2-3, ukuze izitho zokugaya zibe nesikhathi sokujwayela imenyu entsha.
Ekuqaleni, ushukela wegazi ungakhula kancane ngenxa yokukhishwa kwe-glycogen esibindini, khona-ke inqubo iyaqina.
Ukwehla kwesisindo kuyabonakala ngemuva kwezinsuku ezimbalwa, njengoba umzimba uqala ukukhipha uketshezi oluningi.
Kwemikhakha ethile yesifo sikashukela, ushintsho oluzimele lokudla okuphansi kwe-carb luyaphikiswa, kufanele baxhumanise yonke imikhawulo nodokotela wabo.
| Isigaba seziguli ezinesifo sikashukela | Inkinga | Isixazululo |
| Abesifazane abakhulelwe | Isidingo esandayo soshukela ngesikhathi sokukhulelwa. | Ukuvinjelwa okuncane kwama-carbohydrate, ushukela wegazi ulawulwa yizidakamizwa. |
| Izingane | Ukudla okuphansi kushukela ngesikhathi sokukhula okusebenzayo kungavimbela ukukhula kwengane. | Inani elidingekayo lama-carbohydrate libalwa ngokuya ngeminyaka, isisindo kanye nezinga lokukhula kwengane. Imvelo ejwayelekile yezingane ezingaphansi konyaka ubudala ingama-13 g ngekhilogremu yesisindo esisodwa, futhi inciphe nobudala. |
| IHepatitis | Ukudla i-hepatitis, ikakhulukazi i-acute, kufaka inani elikhulayo lama-carbohydrate. | Ukwelashwa kwe-insulin kuze kube sekupheleni kokwelashwa, khona-ke ukwehla kancane kancane kwama-carbohydrate kanye nokwanda kwemikhiqizo yamaprotheni kumenyu. |
| Ukwehluleka kwangempela | Ukuvinjelwa kwamaprotheni kuyadingeka, okuyinto eningi ekudleni okuphansi kwe-carb. | |
| Ukuqunjelwa okungapheli | Kungakhula ngenxa yenani elikhulu lenyama ekudleni. | Phuza uketshezi oluningi, udle u-fiber noma i-laxatives elula. |
Umgomo wokudla okuphansi kwe-carb
Kaningi, uhlobo 2 sikashukela luhambisana nokukhuluphala. Ukukhuluphala nesifo sikashukela Nazi izixhumanisi ze-chain eyodwa, umphumela wokungondleki kanye nokuphila kokuhlala phansi. Ukudla kwendabuko kwabakhileyo ezweni lethu kuqukethe inani elikhulu lama-carbohydrate, ukudla ngakunye kufaka phakathi amazambane, i-pasta, okusanhlamvu kokuhlobisa. Isinkwa siyadingeka isobho, isiphuzo nesiphuzo esimnandi qeda ukudla. Ngenxa yalokhu, ama-carbohydrate enza ama-kilojoule angama-80% adliwayo, kuyilapho kunconyelwa ngisho nabantu abanempilo ukuba lesi sibalo singabi ngaphezu kwama-50%.
Ngenxa yalokhu, phakathi nosuku, ushukela ukhuphuka kaninginingi, ama-pancreas abhekana nalezi ziqhume ngokukhiqizwa kwe-insulin okwandayo. Imizimba yethu yakhelwe kakhulu ukuthi uma amazinga kashukela ekhuphuka ngokushesha, i-insulin ikhishelwa ngaphandle ngerawth ukusebenzisa ushukela ngesikhathi. Ukuze udle izicubu zomzimba eziningi ze-carbohydrate azidingeki, okwedlulele kufakwa emafutheni. Ingxenye ye-insulin ethe xaxa ihlala egazini, ivimbela ukusetshenziswa kwamafutha ukondla amaseli futhi ikwenze ufune ukudla okuthile okunempilo noma okumnandi futhi.
Lapho likhula inani lesiguli elinesifo sikashukela, futhi lapho ushukela omningi ungena egazini, lapho ukumelana kwamangqamuzana ne-insulin kuba khona, kumane nje kuyeke ukukuqaphela. Ukungena kweglucose emangqamuzaneni kunciphisa, amanyikwe kusebenzela ukugqokwa, kukhiqize izingxenye ezengeziwe ze-insulin. Lo mbuthano ungavulwa kuphela ngokudla okune-carb ephansi, okuqinisekisa ukuthi amanani amancane kashukela alethwa ngokulinganayo egazini.
Imiphi imikhiqizo evunyelwe
Ukwehla kwesisindo kutholakala ngokuhlukanisa amaseli wamafutha nangokuwasebenzisa ukwanelisa izidingo zamandla zezitho. Ngesikhathi esifanayo, izidumbu ze-ketone zabelwe ngempela, okuthiwa i-ketosis kwenzeka. Iphunga elidangele le-acetone lingase lizwakale liphuma emlonyeni. Izinga layo eliphansi lingabonakala nakumchamo uma kusetshenziswa imichilo yokuhlola ebucayi. Kulesi simo akuyona ingozi, udinga nje ukuphuza uketshezi olwanele. Ukuwohloka kwamafutha kwenzeka lapho kungadliwa ama-carbohydrate angaphezu kuka-100 ngosuku. Uma kunesisindo esithe xaxa, lesi sibalo kufanele silandelwe kuze kufike lapho inkomba yesisindo somzimba isondela kwesejwayelekile.
Uma kungekho isisindo eseqile, isilinganiso sama-150 g sama-carbohydrate anele ekusebenzeni okujwayelekile komzimba. Kungcono ukufaka imikhiqizo ephansi ye-glycemic index (GI) kuphela kumenyu nokuncane ngesilinganiso. I-GI ephezulu isho ukuthi ushukela uzongena egazini ngokushesha futhi ngokushesha konke, okusho ukuthi ama-pancreas azophinde alayishwe ngokweqile.
Siwahlisa kanjani ama-carbohydrate? Okokuqala, ngokunciphisa ingqikithi yekhalori yemenyu, uma ufuna ukunciphisa umzimba. Okwesibili, ngokwandisa inani lamaprotheni namafutha.
Ukudla kwethu kungampilo ngamaprotheni, abanesifo sikashukela abaningi abaze basebenzise ubuncane bomzimba, obungu-0.8 g ngekhilogremu yesisindo somzimba. Kukulesi sibalo ukuthi i-WHO incoma ukuthi abantu emazweni asathuthuka balwele ukuthola izidingo eziyisisekelo zamaprotheni. Kumuntu ongama-80 kg, lokhu kusho ukuthi udle cishe amagremu angama-300 engulube noma amaqanda ayi-6 ngosuku nsuku zonke. Ukusetshenziswa kwamaprotheni ayi-1.5-2 kweprotheni kuphephile ngokuphelele. Umkhawulo ophezulu ngama-gramu ayi-3, uma edluliwe, ukwephulwa kwezinso nezinso zokugaya kungenzeka.
Kuyinto efiselekayo ukuthi isidlo esisezingeni eliphansi se-carb esisetshenziselwa isifo sikashukela sohlobo 2, ngenxa yamaprotheni, simboza ama-30% wokuqukethwe kwekhalori okuphelele.
Iwusizo Ukudla kohlobo 2 sikashukela - //diabetiya.ru/produkty/dieta-pri-saharnom-diabete-2-tipa.html
Ukwanda kwesilinganiso samafutha ekudleni nakho akusongezi imiphumela emibi. Impilo yethu yonke sitshelwe ngobungozi bokudla okunamafutha ezinhliziyo nemithambo yegazi. Ucwaningo lwakamuva luye lwabonisa ukuthi amafutha awathinti amazinga e-cholesterol, futhi ukudla okune-carb ephansi lapho ukusilela kwama-calorie kufakwa khona ngamafutha kusiza kakhulu kunokudla kwamafutha aphansi kanye nokuncishiswa okuncane kwama-carbohydrate. Kunobufakazi bokuthi ukudla okunjalo kunikeza umphumela kuma-95% wamacala.
Uhlu lwemikhiqizo yesifo sikashukela:
- noma yimiphi imifino;
- izimpande zemifino ngaphandle kwamazambane kanye nama-beet, okungcono okuluhlaza;
- ushizi wekotishi;
- ukhilimu omuncu ngaphandle kwemikhawulo yamafutha;
- ushizi
- imifino;
- noma yimaphi amafutha;
- amanoni;
- amaqanda
- inyama kanye ne-offal;
- inhlanzi nokudla kwasolwandle;
- inyoni
- ukwatapheya.
Ingafakwa ekudleni ngamanani anomkhawulo:
- imbewu, amantongomane nofulawa kubo - kuze kufike ku-30 g;
- i-kefir, iyogathi engaphendulwanga kanye nemikhiqizo yobisi efanayo ebilisiwe - 200 g;
- amajikijolo - 100 g;
- hhayi izithelo ezimnandi kakhulu - 100 g;
- ushokoledi omnyama, ukhukhunathi ngaphandle koshukela - 30 g.
Senza imenyu yesampula yeviki
Ukwakha imenyu ezofanelana nabo bonke abantu abanesifo sikashukela akunakwenzeka. Izidingo zamakhalori nezakhi zomsoco ziyahluka ngobulili, isisindo, nokuhamba. Izinga lokukhuphuka ushukela - kusuka ekubeni khona kokungamelana ne-insulin, ukusebenza kwe-pancreatic, ukusebenza komzimba. Inani eliqondile lama-carbohydrate angabalwa ngokwamandla kuphela: qala ukudla okune-carb ephansi bese usebenzisa i-glucometer kaningana ngosuku.
Amaviki okuqala ahlala enza izilinganiso nokuqoshwa:
- izikhathi zokudla;
- isisindo sokudla okudliwayo;
- okuqukethwe kwama-carbohydrate kuzo;
- ushukela wegazi ekuseni nangemva kokudla ngakunye;
- khuphula noma unciphise umthamo wezidakamizwa;
- ukuguquguquka kwesisindo.
Ngemuva kwamaviki ama-3 wokulawulwa okunjalo, kuzocaca ukuthi mangaki ama-carbohydrate adingekayo ukunxephezela ngokuphelele isifo sikashukela, nokuthi yikuphi ukudla okwenziwe nge-caloric okunikeza ukulahleka kwesisindo okuphelele ngaphandle kokushiwo kwe-ketosis.
Uma isifo sikashukela singathathwa ezinye izidakamizwa, futhi izinga likashukela ligcinwa ngokudla kuphela, ungadla nganoma yisiphi isikhathi lapho kunomuzwa wendlala. Ukusetshenziswa kwama-hypoglycemic agents kanye nokuphathwa kwe-insulin kudinga ukuthi i-glucose igeleze ngokulinganayo. Kulokhu, okuqukethwe nsuku zonke kilojoule kanye nenani lama-carbohydrate ahlukaniswe ekudleni okuyi-5-6 ngezikhathi ezithile.
Ekudleni kwesifo sikashukela, isilinganiso sama-carbohydrate kufanele sisuke ku-20 siye ku-40%, amaprotheni - 30%, fat - sisuka kuma-30 siye kwangama-50%. Njengesibonelo, sinikeza ukubalwa kokuqukethwe kwezakhamzimba kwimenyu yesiguli enesisindo esingu-80 kg, uma idinga ukuncishiswa kilojoule efinyelela ku-1200 kcal.
| Ama-Nutrients | Ingxenye yezinto,% | Amakhalori nsuku zonke | Kcal ku-1 g | Ukusetshenziswa kwansuku zonke, g. | Ukusetshenziswa nge-1 kg, g |
| (1) | (2) = (6)*(1)/100 | (3) | (4)=(2)/(3) | (5) / isisindo | |
| Ama-squirrels | 30 | 360 | 4 | 90 | 1,13 |
| Amafutha | 40 | 480 | 9 | 53 | 0,67 |
| Ama-carbohydrate | 30 | 360 | 4 | 90 | 1,13 |
| Ingqikithi | 1200 (6) |
Kungcono ukusebenzisa imikhiqizo ngokwehlukahlukana ngangokunokwenzeka, ukushintsha izitsha zakho eziyizintandokazi kuya kuzidingo zokudla okusha. Isibonelo, buyisela i-bun ngama-cutlets nge-bran; esikhundleni sokwenza amazambane abunjiwe, yenza ukholifulawa omncane onambitheki kangako esikhundleni samazambane abunjiwe. Lapho uzwa kakhulu ukulinganiselwa, kuya kuba nzima ngokwengeziwe ekudleni okune-carb kweshukela kakhudlwana.
Imenyu eyisampula yeviki:
| Usuku lweviki | 9:00 Ibhulakufesi | 12:00 2 ibhulakufesi | 15:00 Isidlo sasemini | 18:00 Itiye eliphakeme | 21:00 Ukudla kwakusihlwa |
| Mon | Ushizi wasekhishini no-ukhilimu omuncu kanye no cocoa | Ushizi, amantongomane | Ama-cutlets agxishwe ngeqanda noshizi, isitshalo seqanda esosiwe kanye nopelepele | I-Kefir enamajikijolo | I-Braised Green Beans enama-Peas no-anyanisi |
| tue | I-Omelet ngemifino, ikofi ngesigaxa sikashokolethi | Isaladi yemifino entsha nge ushizi | Inkukhu e-Braised enemifino | Shrimp nge-Iceberg Isaladi | I-Cauliflower puree ene-chop yengulube |
| umshado | I-Omelet ngekholifulawa, i-apula | Isaladi eluhlaza ngo-ukhilimu omuncu | Izinhlanzi nemifino eyosiwe | Isaladi lamakherothi eluhlaza, ushizi namantongomane | Ushizi wasekhishini ngamakhambi kanye negalikhi |
| thu | Amaqanda abilisiwe, ushizi, ushokoledi | Isaladi eliluhlaza ngamantongomane zikaphayini | Inkukhu ethosiwe ngamakhowe, isaladi | I-squid ebilisiwe | Izinhlanzi ezibhakiwe, i-zucchini caviar |
| Fri | Ushizi wekhishi enamajikijolo | I-kefir enosawoti enamakhambi | Amakhekhe ezinhlanzi abanjisiwe | Ushizi nge Cucumber | Iklabishi Elimhlophe Eline-Egg nge-Egg |
| Sat | I-yoghur, ham, imifino emisha | Ushizi wasekhishini nge likhukhamba no dill | I-zucchini ethosiwe, ukhukhamba omusha notamatisi, inhlanzi ebhakwe | Ushizi nge apula | Ikholifulawa in iqanda leqanda nefilakisi ufulawa |
| ilanga | Ama-sandwich - ham, ushizi, ikhukhamba ngaphandle kwesinkwa, itiye | Iqanda nge-zucchini caviar | Isitshalo seqanda se-Eggplant Turkey | Iqanda elibilisiwe nge-bacon | Inkukhu Meatballs nge Green Peas |
I-Atkins Low Carb Diet
Ukudla okwaziwa kakhulu kwe-carb ephansi kwaqanjwa ngudokotela wezokwelapha waseMelika uRobert Atkins. Ekuqaleni, wazama lolu hlobo lokudla ngokwakhe, elahlekelwa ngamakhilogremu angaphezulu angama-28, wabe esebeka izimiso zakhe ochungechungeni lwezincwadi.
Imithetho eyisisekelo yokudla kwe-Atkins ifana kakhulu nezincomo zabanesifo sikashukela - ukuncishiswa okuqinile ekudleni kwama-carbohydrate, ama-multivitamini, ukuqeqeshwa okuphoqelelwa, ubuncane belitha elilodwa lamanzi.
Ukudla okune-carb-carb okuphansi kuvinjelwe kakhulu ngesikhathi sokunciphisa umzimba. Amaviki ambalwa okuqala kuhlongozwa ukuthi anciphise inani lama-carbohydrate aye kuma-20 g kuphela ngosuku, ukuze kwenzeke i-ketosis. Ngemuva kwalokho lesi sibalo sikhuphuka kancane kancane sibe ngama-gramu angama-50, siqinisekise ukuthi ukuwohloka kwamafutha nokukhululwa kwemizimba ye-ketone akuyeki. Leli zinga lama-carbohydrate kuthiwa kufanele ligcinwe ngaso sonke isikhathi ngenkathi elahlekelwa isisindo.
Ngaphandle kokuthi isigaba sokuqala sivame ukuhambisana nobuthakathaka, izimpawu zokudakwa, izinkinga zesitofu, kwabanesifo sikashukela uhlelo lwe-Atkins indlela engcono kakhulu yokunciphisa umzimba ngokushesha. Ukudla okujwayelekile kwe-carb yeshukela kwabanesifo sikashukela ngokuncipha kokuqukethwe kwekhalori kanye nokwehliswa kwama-carbohydrate kuya kumagremu ayi-100 kuzonikeza umphumela ofanayo, kepha isikhathi eside.
Amaresiphi wesifo sikashukela ekudleni okune-carb ephansi
- Isaladi leqanda elinemifino
Sika amaqanda amabili abilisiwe abe yizicucu, ikhukhamba kanye nezihlungi ezingama-2-3 ezinotshani, inkathi ngamafutha omnqumo. Ukunambitha, ungangeza lwesinaphi, noma yimaphi amantongomane, ufafaze ngamafutha ommbila. Imifino kule saladi yabanesifo sikashukela ingaba yisiphi isizini, kuze kufike ku-radish yashizi, kusazoba okumnandi. Gwema izaqathe kuphela ezibilisiwe kanye nama-beetle acebile ama-carbohydrate.
- Isaladi yesikwidi
Ubilise ama-squid amasongo neqanda bese unquma. Faka okusanhlamvu okumbanzi okuncane, inkathi ngenhlanganisela yamafutha yemifino nejusi kalamula.
- Ama-Fritters
Iresiphi enophansi lwe-carb, ushukela onesifo sikashukela. Beat amaqanda ama-2, ama-100 g we-kefir ne-3 tbsp. wezipuni ze-fiber (ezithengiswa eminyangweni yokudla okunempilo). Faka isipuni sikota soshukela ne-sweetener. Fry emafutheni wemifino.
- Ama-pancake wesibindi
Yenza inyama egayiwe kusuka ku-500 g yesibindi senyama yenkomo. Faka kuwo izipuni ezi-3 ze-bran, uhhafu u-anyanisi oqoshiwe, iqanda eli-1, usawoti. Usebenzisa isipuni, faka ama-pancake ekhasini lokubhaka bese ubhaka imizuzu engama-30.
- Shrimp nge-Iceberg Isaladi
Inketho enhle yokudla kwamaholide kwabanesifo sikashukela. Bilisa amaqanda ama-2 kanye nama-250 g we shrimp, usike i-clove encane kagalikhi. Thela uwoyela we-olive epanini, govuza ama-shrimps kuwo kancane, bese ufaka usawoti, upelepele kanye negalikhi. Thela isaladi e-iceberg epuletini, usike utamatisi we-cherry ngesigamu, ushizi onobuthi kanye namaqanda. Beka i-shrimp phezulu. Ukugqoka - ukhilimu omuncu kanye negalikhi elincane.
- Ushizi wasekhishini ngamakhambi kanye negalikhi
Gaya ugarliki ngomshini noma nge-ekhethelo ekhethekile. Gaya i-dill neparsley ku-blender noma usike fake. Faka izithako ku-cottage shizi ngokuqukethwe okunamafutha okungenani ama-5%, hlanganisa kahle.
- Amakhukhunathi
Isobho eliphakeme kakhulu le-carb. Hlanganisa u-250 g we-cottage shizi kanye no-200 g kakhukhunathi, engeza amantongomane akho owathandayo kanye nesikhundla sikashukela ngendlela ye-icing. Qingqa amabhola amancanyana bese ubeka esiqandisini amahora ambalwa.
Inketho yokubhaka ushukela: shaya ama-squirrel ama-3 kugwebu elinukayo. Faka u-80 g kakhukhunathi, u-15 g wanoma yiluphi umsoco ne-sweetener. Gingqa amabhola bese ubhaka ekhasini lokubhaka eligcotshisiwe imizuzu engu-15 ukuya kwengama-20.
- Ikholifulawa le-Omelet
Sika iklabishi kuma-inflorescence, ubilise emanzini anosawoti imizuzu emi-5.Beat amaqanda ama-2, ukhilimu wezipuni ezi-2 kanye nesipuni se-ushizi oqinile osashisiwe. Gcoba leli fomu ngebhotela, uthele iklabishi kulo, uthele amaqanda ngaphezulu bese uthumela kuhhavini imizuzu engama-30.
- Iklabishi Elimhlophe Eline-Egg nge-Egg
Fry i-anyanisi emafutheni emifino, engeza iklabishi elibunjiwe namanzi amancane. Simmer kuze kube yilapho ilahlekelwa ubuhlalu (imizuzu engama-20). Usawoti, shaya amaqanda ama-2 bese ugcine ngaphansi kwesembozo phezu kokushisa okuphansi eminye imizuzu eyi-10.
Njengoba kungabonakala kulezi zibonelo ezingenhla, izindlela zokudla eziphansi ze-carb zinguqulo eziguquliwe zezitsha ezijwayelekile, zansuku zonke. Ngokuxhuma umcabango, ukudla okudlayo kungenziwa kungasizi kuphela, kepha futhi kunambitheke futhi kuhlukahluka. Kulokhu, ukunamathela ekudleni sikashukela kuzoba lula kakhulu, okusho ukuthi lesi sifo sizolawulwa ngokuphelele, futhi ukusetshenziswa kwezidakamizwa kuzoncishiswa.
Okuningi ngesihloko:
- Ukudla kwesifo sikashukela sokukhulelwa kwabesifazane abakhulelwe
- I-Diet 9 yetafula - yakhelwe ngokukhethekile abanesifo sikashukela
