Zakudya zabwino kwambiri zitatu

Kuchepetsa thupi mpaka makilogalamu 5 m'masiku 7.

Kalori yapakati pa tsiku ndi 950-1395 Kcal.

Tsoka, nthawi zina kuyesa kuchepetsa thupi sikumabweretsa zotsatira zomwe mukufuna. Ngakhale mutakwanitsa kuchotsa mapaundi owonjezera, amabweranso posachedwa. Pofuna kuti tisakumane ndi chochitika chosasangalatsa chotere, tikupempha kuti titenge mfundo zoyambirira za zakudya zabwino kwambiri, zomwe zimavomerezedwa ndi akatswiri ambiri ndipo, malinga ndi ndemanga, zimathandizira kuti muchepetse thupi ndikukhalabe ndi thupi latsopano.

Zofunikira pakudya koyenera

Chakudya choyambirira choyenera, chomwe tikupangira kuti tizimvetsera - Zakudya za a Ducanwopangidwa ndi katswiri wazakudya waku France a Pierre Ducan. Zimakhazikitsidwa, makamaka, pakuwonjezeka kwa zakudya zamapuloteni. Pali magawo angapo mu njirayi. Gawo loyamba ndikuwukira, lachiwiri ndikusinthana (aka cruise), lachitatu ndikuphatikiza, ndipo lachinayi ndikukhazikika.

Kutalika kwa gawo loyamba kumatsimikiziridwa ndi kuchuluka kwa ma kilogalamu omwe muyenera kutaya. Ngati mukufuna kulemera ndi makilogalamu 10-20, ndikwanira kuti mukhale pansi kwa masiku 3-5. Poyesera kuchotsa makilogalamu 20-30, nthawi yowukira ndi masiku 5-7. Ndipo ngati mukufuna kutaya makilogalamu oposa 30, ndiye kuti muyenera kumenya masiku 7-10. Munthawi imeneyi, ovuta kwambiri pazakudya za a Ducan, muyenera kudya nyama yowonda ndi nyama, nsomba, nsomba, mkaka wothira ndi mazira. Mutha kudya zakudya zophatikizira zilizonse komanso kuchuluka kwa zomwe thupi lanu likufuna. Palibe chizolowezi chodziwika chomwe chakhazikitsidwa. Zomwezo zimapitanso nthawi yakudya. Idyani chakudya thupi lanu likamafuna. Simuyenera kufa ndi njala, monga kudya mopitirira muyeso. Kuphatikiza apo, zakudya zomwe zimaperekedwa ndizokwanira, ndipo ngakhale pang'ono pokha ziyenera kukhuta bwino.

Tsiku lililonse (munthawi iliyonse yamaluso) ndiyofunika kumwa mpaka malita awiri amadzi. Makamaka, pakuukira, kuti magwiridwe antchito am'mimba azigwira bwino ntchito, muyenera kudya oat chinangwa tsiku lililonse pamlingo wa 2 tbsp. l. ndi chinangwa tirigu (2 tbsp. l.). Ndi gawo loyamba pomwe kuchepa kwamphamvu kwambiri kumachitika.

Mu sitepe yachiwiri, zakudya zonse zoperekedwa mu sitepe yoyamba zimaloledwa, kuphatikizapo masamba (tomato, nkhaka, sipinachi, kabichi, radishes, katsitsumzukwa, nyemba zobiriwira, tsabola, kaloti, udzu winawake, sipinachi, zukini, beets). Kuphatikiza apo, paulendo wapamadzi mutha kugula 1 tbsp tsiku lililonse. l. mchere, 1 tsp. cocoa wopanda mafuta, 2 tbsp. l. kirimu wa soya, 1 tsp. kirimu ndi mafuta okhutira osati apamwamba kuposa 3-4%, madontho ochepa a masamba mafuta, 30 g wa otsika mafuta tchizi, 1 tbsp. l. ketchup, 3 tbsp. l. vinyo wouma uliwonse wophika. Kuchokera pamndandandawu, muyenera kusankha zosaposa ziwiri zomwe zimagwiritsidwa ntchito tsiku lililonse.

Gawo lachiwiri, akukonzekera kusinthana masiku a protein ndi omwe amaphatikizidwa ndi masamba mpaka mutapeza thupi lomwe mukufuna. Zakudyazi ndizapafupipafupi chifukwa chakuti aliyense wochepetsa thupi amatha kukhala ndi masiku ake osinthana masiku. Pakhoza kukhala machenjerero otere: 2/2, 3/3, 5/5. Koma akatswiri ambiri azakudya amatamanda mtundu wa 1/1 kuti ndiwo wololera mosavuta.

Mukataya thupi, mutha kupita ku gawo lachitatu, lomwe cholinga chake ndikuphatikiza zotsatira zomwe mwapeza. Kutalika kwa sitejiyi kumadalira kuchuluka kwa ma kilogalamu omwe atsala. Kilogalamu iliyonse yotsika imayikidwa kwa masiku 10. Kuphatikiza pa zinthu zomwe zidaloledwa m'magawo awiri oyamba (amatha kudyedwa), tsopano amaloledwa kudya tsiku lililonse:

- chipatso chimodzi kapena gawo la zipatso (pafupifupi 200 g), koma nthochi, mphesa ndi yamatcheri ndizoletsedwa;

- magawo awiri a mkate;

- mpaka 40 g ya tchizi (makamaka mafuta ochepa).

Mutha kudya mpaka magalamu awiri a phala kapena pasitala (omwe amalimbikitsidwa) mlungu uliwonse. Mukhozanso kukwanitsa kumwa mpaka magalasi awiri a vinyo wouma pa sabata. Komanso, 2 pa sabata mukhoza kukonzekera phwando m'mimba ndi kudya chilichonse chimene mukufuna. Koma m’pofunika kuti maphwando awiriwa asapitirire masiku awiri otsatizana. Zingakhale zabwino ngati mutha kupirira kusweka kwa masiku angapo pakati pawo. Pamenepa, mwayi wa zomwe zimadyedwa sizidzayikidwa m'madera ovuta a thupi. Ndi bwino kudya zakudya zomanga thupi tsiku limodzi pa sabata.

Pambuyo pokhazikika, gawo lomaliza la zakudya za Pierre Ducan limayamba, zomwe tikulimbikitsidwa kuti zipitirire moyo wonse. Chokhacho choyenera kuchita pano ndikumwa 3 tbsp tsiku lililonse. l. bran ndi kamodzi pa sabata muzichita tsiku la mapuloteni oyera (monga gawo loyamba la njira). Kwa ena, idyani mwanzeru. Inde, ngati simukufuna kunyalanyaza zoyesayesa zanu zonse kuti muchepetse thupi, yesani kuyambitsa zakudya zama protein zamafuta ochepa m'zakudya zanu ndipo musamadye moona mtima zakudya zama calorie ambiri komanso zamafuta ambiri.

Njira yotsatira yochepetsera thupi sikuti imangofuna kuti muchepetse thupi, koma pakukonzanso zakudya ndi malingaliro pazakudya zonse ndi dongosolo Osachepera 60, yomwe idapangidwa ndi Ekaterina Mirimanova, yemwe adakwanitsa kutaya makilogalamu 60 olemera kwambiri.

Mfundo zazikuluzikulu pazakudya izi ndi izi.

  • Ndikulimbikitsidwa kugawa magawo azakudya muzakudya zitatu zachikhalidwe. Mirimanova amalangiza kukana zokhwasula-khwasula. Ngati poyamba ndizovuta kuti muzolowere kudya katatu patsiku, lolani kuti muzidya zipatso, ndiwo zamasamba, mkaka wowawasa wochepa pang'ono pakati pazakudya zazikulu, koma yesetsani kusiya pang'ono pang'ono mchitidwewu.
  • Simungathe kudya chakudya cham'mawa. Ndibwino kuti mudye mu ola loyamba mutadzuka. Ngati mulibe njala, ndiye kuti imwani kefir ndikudya kagawo ka tchizi. Ngakhale simunadye m'mawa, mutha kuzolowera kudya koyambirira, makamaka chifukwa ndi nthawi yomwe mumatha kugula chakudya (ndi keke, ndi mbatata yokazinga, ndi pizza yomwe mumakonda). Idyani chilichonse chimene mtima wanu ukufuna, ndipo muiwale za icho mpaka m'mawa. Chinthu chachikulu sikuti muzidya mopitirira muyeso. Chokhacho chomwe wolemba njirayi amalimbikitsa kusiya ngakhale m'mawa ndi chokoleti cha mkaka. Komabe, chokoleti chakuda chovomerezeka chokhala ndi cocoa chocheperako chimatha kuchepetsa kulakalaka kwanu shuga mukamavutika nawo.
  • Zoletsa zina zimagwira ntchito pa nkhomaliro. Mirimanova amalimbikitsa kuti asiye kucheza ndi zakudya zokoma ndi zowuma (kupatula pasta ya durum tirigu) ndikudya makamaka chimanga (buckwheat, mpunga) ndi nyama yowonda ndi nsomba. Mapuloteni otere ndi chakudya amatha kuphatikizidwa wina ndi mnzake. Koma mbatata kapena pasitala ndi nsomba ndi nyama, ndi bwino kuti kusokoneza ndi kudya mankhwalawa payokha. Njira iliyonse yopangira chakudya kupatula kukazinga. Ndikulimbikitsidwa kuti muwonjezere chakudya chamasana ndi masamba ndi zipatso zilizonse (maapulo, zipatso za citrus, plums, kiwi, chivwende, chinanazi, avocado). Osatengeka ndi zipatso ndi zipatso. Ngati mukufuna kudya chakudyachi mochuluka, chitani kadzutsa. Zipatso ndi zipatso zosatchulidwa ndizofunikanso kudya isanafike 12 koloko. Komanso pa nkhomaliro mukhoza kudya mkaka ndi thovu mankhwala okhutira mafuta osapitirira 5%, tchizi wolimba pang'ono, mazira, nsomba ndi offal. Kuchokera ku mbewu monga chimanga, kuwonjezera pa buckwheat ndi mpunga, nthawi zina mumatha kudzichitira nokha couscous.
  • Chakudya chamadzulo, molingana ndi malamulo a njirayi, chiyenera kuchitika pafupifupi 18pm ndikukhala chakudya chopepuka kwambiri. Pali zosankha 7 za chakudya chamadzulo, muyenera kusankha chimodzi mwazo ndikuphatikiza zinthu molingana ndi zakudya. Mitundu yazinthu imaloledwa mofanana ndi chakudya chamasana, koma zofunikira pakuphatikiza kwawo zimakhala zovuta. 1 - zipatso ndi mkaka; 2 - zipatso ndi masamba; 3 - zipatso ndi chimanga; 4 - mkaka ndi masamba; 5 - masamba ndi chimanga; 6 - nyama kapena nsomba (sitikulimbikitsidwa kusakaniza zakudya zotere wina ndi mzake, ndi bwino kumangodya nkhuku yophika kapena nsomba yophika); 7 - mkaka, tchizi ndi crisps (osapitirira 3-4 amaloledwa croutons).
  • Mukamaliza kudya, mutha kumwa tiyi / khofi wopanda madzi komanso madzi oyera. Madzi owala amaloledwa nawonso, koma samalani chifukwa amatha kukulitsa chidwi chanu. Pa zochitika zamadzulo, mutha kugula kapu ya vinyo wouma ndi magawo angapo a tchizi wopanda mafuta. Koma yesetsani kuti musayese kuchita izi nthawi zambiri, apo ayi njira yochepetsera thupi ikhoza kuchepa kwambiri.
  • Yang'anirani khungu lanu. Popeza zotsatira zakuchepetsa thupi mukamasinthira pazakudya zotere nthawi zambiri zimawoneka mwachangu, muyenera kuteteza thupi kuti lisagwe. Chitani zodzikongoletsera ndikuyesa kupereka mphindi 20 mumasewera tsiku lililonse. Wolemba dongosolo sakufuna kuti aphunzitsidwe mphamvu zolimba.
  • Mirimanova amalangiza kupereka chisamaliro chapadera pamaganizidwe asanachepetse thupi. Muyenera kukonda ndikuvomereza thupi lanu, osalimbana ndi kuchepa kwa mphezi komanso ngati zingachitike (ngati zingachitike mwadzidzidzi) osadzitonza nokha osadzipha ndi njala, koma ingopitirani patsogolo.
  • Mukakwaniritsa zomwe mukufuna, ndikofunikira kusintha. Kuti muchite izi, mutha kudya chilichonse chomwe mungafune kadzutsa ndi nkhomaliro (makamaka isanakwane 15: XNUMX), ndipo muyenera kukhala ndi chakudya chamadzulo molingana ndi mindandanda yololedwa. Koma nthawi ya chakudya chomaliza imaloledwa kusunthidwa ola limodzi pambuyo pake.

Komanso, imodzi mwanjira zothandiza kwambiri zowonda, malinga ndi kuwunika kwa anthu ambiri omwe adziwonapo okha, ndi mafuta oyaka zakudya… Iye, mosiyana ndi njira zomwe zatchulidwazi, ali ndi nthawi yayifupi. Zakudyazi zimakhala sabata imodzi ndipo ndizothandiza kwa anthu omwe amafunika kutaya mapaundi ochepa. M'masiku 7, mutha kutaya makilogalamu 4-5 onenepa kwambiri.

Kuwotcha mafuta kwa njirayo ndi chifukwa chakuti chakudya chilichonse chimakhala ndi mapuloteni, chimbudzi chomwe thupi limagwiritsa ntchito mphamvu zambiri kuposa zakudya zina. Zakudya zamapuloteni zilizonse ziyenera kutsagana ndi masamba kapena zipatso. Kukhalapo kwawo pazakudya kumapangitsa njirayo kukhala yokhulupirika kwambiri ndipo imapereka thupi ndi fiber ndi mavitamini osiyanasiyana. Koma ziyenera kukumbukiridwa kuti zipatso nthawi zambiri zimathandizira kukulitsa chilakolako. Ngati muwona zotsatirazi pa inu nokha, ndiye kuti masana ndi bwino kudya masamba.

Zakudya zowotcha mafuta tsiku lililonse ziyenera kukonzedwa motsatira mfundo zotsatirazi. Muyenera kudya kadzutsa ndi gawo lazakudya zomanga thupi, ndiwo zamasamba kapena zipatso zomwe zili m'ndandanda pansipa. Chakudya chamasana chimaphatikizapo kuphatikiza gawo lina la mapuloteni, chakudya, masamba kapena zipatso. Chakudya chamadzulo chimafanana ndi zomwe zaperekedwa pa nkhomaliro, ndipo chakudya chamadzulo chimafanana ndi zomwe zaperekedwa pa kadzutsa.

Chakudya choyamba chiyenera kutengedwa mkati mwa ola lotsatira (awiri opitirira) mutadzuka. Ndikofunikira kuphatikiza njira zamagetsi. Koma mgonero ndiwofunika maola 2-3 magetsi asanatuluke. Osasiya zakudya zanu ndikudya nthawi yomweyo tsiku lililonse.

Mndandanda wazakudya zomwe zimaloledwa pachakudya zimawoneka motere.

Mapuloteni:

- 180 g wa nsomba zowonda;

- mazira a nkhuku awiri;

- 200 g ya nsomba;

- 200 g nyama ya nkhuku (yopanda khungu);

- 100 Bambo kanyumba kanyumba kochepa mafuta;

- 120 g veal fillet;

- 60 g wa tchizi wolimba wokhala ndi mafuta ochepa komanso osakhala amchere kwambiri;

- 30 g wa mtedza (chilichonse, kupatula mtedza);

- 100 ga soya;

- 250 ml ya mkaka wotungira.

Zipatso zamasamba:

- 400 g wa saladi wosaphika wa masamba (kupatula nyemba ndi mbatata);

- 300 g wa masamba otentha (kupatula mbatata);

- 200 g ya zipatso ndi zipatso zosiyanasiyana ngati saladi (amakonda kupatsidwa maapulo, ma tangerines, ma apricot, raspberries, strawberries, yamatcheri, yamatcheri);

- 60 g wa zipatso zouma;

- 2 zidutswa zazikulu za vwende;

- 1-2 zipatso (za pamwambapa) wathunthu.

Zakudya:

- 200 g (wokonzeka) buckwheat, mpunga, pasitala wolimba;

- 4 tbsp. l. mbatata yosenda kapena nyemba zophika;

- 1-2 magawo a mkate wa rye kapena mkate wathunthu.

Muthanso kudya mafuta ochepa patsiku, omwe ndi: 1 tbsp. l. mafuta a masamba, 0,5 tbsp. l. batala. Kawiri pa sabata, mutha kudya 100 g ya nsomba zamafuta.

Ndibwino kuti muphatikize zakudya zowotcha mafuta ndi masewera, ndipo mutatha kuzisiya, tsatirani mfundo za zakudya zowonongeka ndikuyang'ana zakudya zathanzi osati zopatsa mphamvu kwambiri, osatsanzikana ndi mapuloteni.

Zakudya zothandiza

zakudya Zakudya za Pierre Ducan

Phazi 1

Chakudya cham'mawa: mazira okazinga ndi nyama, yophika popanda kuwonjezera mafuta; kapu ya khofi (ndi zotsekemera).

Chakudya: msuzi ndi zidutswa za nyama ndi dzira lowiritsa.

Chakudya chamasana: kapu ya kefir yopanda mafuta.

Chakudya chamadzulo: mphodza ya nsomba; tiyi.

Phazi 2

Chakudya cham'mawa: mazira ophwanyika ndi mkate wa chinangwa; tiyi.

Chakudya: msuzi ndi msuzi wa masamba ndi nyama.

Chakudya chamasana: kanyumba tchizi casserole ndi tiyi.

Chakudya chamadzulo: nyama yophika ndi saladi wa masamba.

Phazi 3

Kadzutsa: curd ndi mabulosi casserole; tiyi.

Chakudya chamadzulo: gawo la hodgepodge ndi mkate wambiri wa chimanga.

Chakudya chamasana: apulo kapena lalanje.

Chakudya chamadzulo: nyama zankhuku; phwetekere watsopano; kefir (250 ml).

Zitsanzo menyu kwa dongosolo Osachepera 60 kwa masiku a 3

tsiku 1

Chakudya cham'mawa: gawo la oatmeal, lomwe lingakonzedwe mkaka, ndikuwonjezera zipatso kapena zipatso zouma; chidutswa cha chokoleti chakuda; tiyi / khofi ndi mkaka.

Nkhomaliro: pilaf wokhala ndi nyama yowonda ndi saladi ya nkhaka-phwetekere; Apple; tiyi.

Chakudya chamadzulo: kanyumba tchizi wokhala ndi zidutswa za apulo ndi maula; kapu ya kefir.

tsiku 2

Chakudya cham'mawa: masangweji awiri ndi chifuwa cha nkhuku, tchizi ndi zitsamba; chikho cha koko; zipatso zochepa zomwe mumakonda.

Nkhomaliro: msuzi ndi msuzi wa masamba ndi zidutswa za nyama yowonda ndi mpunga; nkhaka saladi ndi woyera kabichi, okoleretsa ndi pang'ono mafuta masamba; magawo angapo a tchizi wolimba; tiyi kapena khofi.

Chakudya chamadzulo: nsalu yophika ya nkhuku, yomwe imatha kuthiridwa ndi zitsamba; tiyi.

tsiku 3

Chakudya cham'mawa: omelet ya mazira awiri a nkhuku, mkaka, nyama kapena nyama ndi bowa wokhala ndi zitsamba; mikate ingapo yathunthu ndi tchizi; khofi ndi mkaka.

Chakudya chamasana: pasitala wolimba ndi tchizi pang'ono; phwetekere watsopano; ma plums angapo; khofi (ndizotheka ndi mkaka wopanda mafuta ochepa).

Chakudya chamadzulo: phala la buckwheat ndi saladi wopanda masamba, womwe umaphatikizapo nkhaka, tomato ndi tsabola wabelu.

Chakudya choyenera cha mafuta oyaka zakudya

Chakudya cham'mawa: 2 mazira a nkhuku, owiritsa kapena ophika poto osawonjezera mafuta; phwetekere ndi nkhaka saladi.

Chakudya chamadzulo: chidutswa cha nyama yophika yophika kapena yophika; gawo la mpunga ndi ndiwo zamasamba zotentha.

Chakudya chamasana: nsalu yophika nsomba; gawo la buckwheat ndi apulo.

Chakudya chamadzulo: kanyumba tchizi ndi zidutswa zingapo za vwende.

Zotsutsana ndi zakudya zabwino

  • Pa zakudya zamapuloteni (Pierre Ducan ndi mafuta oyaka) simuyenera kukhala ndi matenda a impso, kukulirakulira kwa matenda aliwonse achilendo, panthawi yapakati ndi yoyamwitsa.
  • Mulimonsemo, upangiri wa akatswiri ndiofunika kwambiri.

Ubwino wa zakudya zabwino

ubwino Zakudya za Pierre Ducan:

  1. makilogalamu oyamba amatha msanga, zomwe zimalimbikitsa chidwi chochulukitsa kunenepa;
  2. monga lamulo, chakudyacho chimagwira ntchito, ngakhale mutayesetsa kangapo kuti muchepetse kunenepa kale, ndipo thupi, zikuwoneka, lakhala ndi chitetezo chokwanira kale;
  3. palibe zoletsa kapena kuchuluka kwa chakudya kapena nthawi yakudya;
  4. mungathe kulingalira m'maphikidwe, kuphika kwambiri ndi zokoma;
  5. njira zikuphatikizapo zinthu zachilengedwe.

ubwino machitidwe Opanda 60:

  1. Palibe zoletsa zaka, azimayi amatha kutsatira dongosololi panthawi yapakati komanso akamadyetsa mwanayo (mwina ndi zosintha zina pamalangizo a adotolo);
  2. Mutha kudya chilichonse, munthawi zosiyanasiyana za tsikulo, chifukwa chake mwayi wopezedwa pachakudya choletsedwa masana ndi chochepa kwambiri;
  3. Njirayi siyimayambitsa mphwayi, kufooka, kutopa, nkhawa zamanjenje, ndi zina.
  4. pokonzekera bwino menyu, thupi limapatsidwa zinthu zonse ndi zinthu zofunikira kuti magwiridwe antchito;
  5. zakudya zitha kutsatiridwa kwa nthawi yopanda malire;
  6. dongosololi silikutsutsana ndi malamulo azachipatala ndi mfundo za zakudya zoyenera, amathandizidwa ndi madokotala ambiri ndi akatswiri azakudya;
  7. palibe chifukwa chodzilemetsera ndi kuchuluka kwa ma kalori ndi kuyeza magawo a chakudya.

ubwino mafuta oyaka zakudya:

  1. bwino kagayidwe, chifukwa mwayi wosunga zotsatira analandira;
  2. insulini ndi shuga wamagazi zimakhazikika;
  3. zakudya zosiyanasiyana;
  4. mutha kudzipangira nokha malingana ndi zomwe mumakonda.

Kuipa kwa zakudya zabwino

kuipa Zakudya za Pierre Ducan:

  • zakudya zimatha kutopetsa ndi chidwi chake, makamaka ngati simukufuna kuphika;
  • Njirayi imatha kuyambitsa mavitamini m'thupi, chifukwa chake tikulimbikitsidwa kuti mutenge vitamini ndi mchere;
  • popeza chakudyacho chimalimbikitsa kupanga matupi a ketone, kutopa kumatha kumveka m'masiku oyamba a kudya;
  • Zakudya zimatha kuyambitsa kuchepa kwamafuta, chifukwa chake akatswiri azakudya amalimbikitsa kuwonjezera kuchuluka kwamafuta azakudya pazakudya ndikuwononga 1 tsp. mafuta tsiku lililonse.

kuipa machitidwe Opanda 60:

  • anthu omwe anazolowera kudya mochedwa angavutike kuphunzira kuti asadye pambuyo pa 18:00 pm;
  • iwo omwe sanadyepo kale sangamve ngati akufuna kudya m'mawa poyamba. Dziphunzitseni nokha. Idyani china chake mopepuka kangapo, ndipo thupi lomwe posachedwa liyamba kufunsa chakudya chomwe mukufuna m'mawa kwambiri.

kuipa mafuta oyaka zakudya:

  • kuchuluka kwa mapuloteni omwe amalowa mthupi ndi chakudya kumatha kuyambitsa kuwonongeka kwa chiwindi, impso kapena m'mimba;
  • Zingakhale zovuta kutsatira chakudya chotere kwa okonda maswiti, omwe amaletsedwa.

Kuperekanso zakudya zabwino

  • К mafuta oyaka zakudya sizikulimbikitsidwa kufunafuna thandizo kangapo pamwezi.
  • Machitidwe a Mirimanova mutha kumamatira nayo bola momwe mungafunire.
  • Kukhazikitsanso Zakudya za Dr. Ducan osagwiritsa ntchito kangapo zaka ziwiri zilizonse.

Njira iliyonse yomwe mungagwiritse ntchito kuti muchepetse kunenepa, yesetsani kudya pomwepo mtsogolo. Ndiye, zowonadi, kuyitanidwa kwatsopano kwa iye sikungafunikire.

Siyani Mumakonda