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Mouth-watering recipes that can help you reverse Type 2 diabetes



Struggling with overweight and type 2 diabetes? This groundbreaking low-carb plan that we launch on Saturday's Mail and goes this whole week with superb pullouts of delicious recipes – you must return control and can help reverse your type 2 diabetes.

Here, the NHS GP on the back of the plan explains how it works, while the leading chef Giancarlo Caldesi and his soap writer Katie reveal their delicate & # 39; pasta & # 39; ; …

Cereal and fruit juice at breakfast, a sandwich and low-fat yoghurt for lunch and a pasta dinner – these foods are now the staples of our busy lives.

Take a step back and you may find that you are eating high carbohydrate foods for most, if not all, your meals.

Many people do not think they are unhealthy foods. But for the increase of these numbers, food like this, day, day, can lead to potentially serious health problems, with the effects of weight gain and type of diabetes.

So why are carbs difficult? Importantly, people who develop type 2 diabetes have difficulty processing sugar ̵

1; or sugar.

  Giancarlo Caldesi and his food writer Katie reveal their delicious & # 39; pasta & # 39; in low carbuncle. The chef is pictured with NHS GP Dr. David Unwin

Giancarlo Caldesi and his food writer Katie revealed their delicious & # 39; pasta & # 39; low carb. The chef pictured with NHS GP Dr. David Unwin

As a result, it builds on their blood, over time, damaging tiny blood vessels in vital organs.

Ultimately, it can trigger complications such as root damage, blindness, kidney failure or stroke.

And sugar is around us – it's even found in & # 39; tasty food & # 39; carbohydrates, low fat foods and healthy cereals, and hidden in processed foods and snacks.

a GP and I started my work on the transformative benefits of a low carbohydrate diet after being fully concerned about the increasing number of people affected by type 2 diabetes and obesity, both in my training in Southport, Merseyside, and more in general. [19659004] By my low carb job I met the leading Italian chef, Giancarlo Caldesi, who revealed in the Saturday Weekend magazine how he "slept" the type of diabetes suffering from vision, weight gain, arthritis and damage to the stenosis of his feet – after decades of high-carb et. He said the symptoms & # 39; getting older & # 39; and his busy lifestyle.

REVERSE TYPE 2 WITHOUT PILLS

Like most people, Giancarlo knows that cakes and other sweet-smelling foods are bad news if the management of the type of diabetes or struggles to decline weight. But, like many people, he does not know that starchy carbohydrates – found in grains such as wheat, rice or cereals, vegetable roots and potatoes – are also made up of strings of sugar molecules digested and absorbed in blood flow in the same way as sugar itself.

  Giancarlo Caldesi and Katie are pictured, with GP Dr. David Unwin and his wife Dr. Jen Unwin, a health health psychologist

Giancarlo Caldesi and Katie are pictured, with GP Dr. David Unwin and his wife Dr. Jen Unwin, a clinical health psychologist

He then cut off these foods when he dropped low carb – and saw dramatic effects on his waist and health. Not only did he lose more than three stones, but he also recovered his type 2 diabetes. Now he got the feeling in his feet, improved his vision and felt in the mind clearer and happier than he had years.

Like Giancarlo, you may be surprised how much glucose in your blood vessels – often up to two tablespoon. But then imagine what will happen if you eat something really crunchy, like a baked potato. Once in your digestive system, your body's enzymes can work here to break down the star in a surprisingly large number of glucose molecules. They are absorbed in your bloodstream very quickly.

But the carbohydrates are not just what we need to think. Many processed foods contain a lot of sugar, in addition to starchs that have fallen into the sugar. A study estimates up to 74 percent of packaged food and drinks with added sugar or sweetener to enhance the flavor.

This means that a tomato sauce bought by a shop in a jar you add to your spaghetti bowl probably contains disturbing Katie and Giancarlo Caldesi ” class=”blkBorder img-share” />

Giancarlo Caldesi (pictured with Katie) has shown a choice of recipes for overhaul of bad health and weight loss

Even products that have been promoted as being low fat or sold in a healthy package can be high in carbs and sugar. This includes many popular foods that we think are healthy choices – bread to eat, cereal breakfasts with grains and low-fat dairy foods.

Beautiful fat is a foundation of this low carb plan. In the early days, I was concerned about the effect of cholesterol and the risk of cardiovascular disease in my patients, given that I recommend that they consume food that is arguably higher in full-fat dairy, eggs and fat. But the average cholesterol in my patients has dropped.

Easy way to start life low carb

Many & # 39; carby & # 39; Foods have a high GI (glycemic index) mark, meaning they release blood sugar quickly. Grains, cereals and fruit vegetables are melted into an amazing amount of sugar, such as some fruit, juice and dried fruit – and, of course, sugar (including honey) itself.

turn the white part of your diet green & # 39; – so instead of rice, pour your curry into a selection of green vegs. The emphasis should be on foods rich in protein, good fat, low GI fruit and many leafy vegetables.

But how low is the carbide? Take our CarbScale exam at the back of this supplement page to help you learn more about your metabolism, and possibly your body's sensitivity to sugar.

Tracking your carb intake is not very difficult. It can be done by following our recipe or by looking at a guide such as Carbs & Cals (available as a book or app).

However, you do not have to count carbs for ever! You will find that once you are following a low-carb way of life, it will be natural to miss. The first step is to eliminate glittering starchy by finding good alternatives. These recipes will show you this addition. You can then make adjustments to meet your health goals.

For any readers who are worried about cholesterol and this diet, you can ask your GP for a cholesterol test. Better yet, I suggest you ask for a & # 39; lipid profile & # 39; test. This is better because it measures other important blood fats such as triglycerides and & # 39; good & # 39; HDL cholesterol levels, which are arguably better indicators of heart disease risk than a simple cholesterol test

In my own patients with a low-calorie diet, I'm pleased to see triglyceride marks improved through of about 30 percent.

It should not neglect the importance of treating medication in health conditions. And you should consult your GP before starting any new diet plan, especially if you regularly get prescription drugs.

However, the combination of my own work, the results of my patients and the experiences of Giancarlo gave me a great deal of change in a low carb diet, we can do to fight diabetes and obesity.

That's why I worked with Giancarlo and his married Katie writer in Weight-Loss Diabetes Cookbook, which we share in

The book focuses on mouthwatering recipes made by Caldese to help Giancarlo recover his health.

The dishes are based on a simple plan that reduces the use of carbohydrate while focusing on proteins, good fat and dairy, leafy vegetables and low-sugar fruits. No calorie drops, tight partial control or weighting of ingredients.

While not a weight loss program, you should see that while your blood sugar levels are normalized, excess pounds are lost – helping you on your way to a healthier and more enjoyable one. he lives.

BEEF RAGU

This doubt is a favorite of chef Giancarlo and our family for many years – but instead of having pasta, they now eat repolperelle pappardelle or lasagne.

  This doubt is a favorite of chef Giancarlo and our family for many years but instead of having pasta, they now eat repolperelle pappardelle

This ragu is a favorite of chef Giancarlo and our family for years – but instead having it pasta, they now eat it in cabbage pappar delle

SERVES 8

Every delivering ragu: Calories, 272; carbohydrates, 6.4g; protein, 29g; fat, 13g; fiber, 1.5g

Every cabbage hand serving: Calories, 66; carbohydrates, 7.5g; protein, 1.8g; fat, 2.2g; fiber, 4.5g

For doubt

  • 80ml super virgin olive oil
  • 2 garlic cloves, lightly crushed
  • 1 medium carrots, finely chopped [pinchtinadadad[19659051] 1 red onion, finely chopped
  • 2 waist leaves
  • 850g-1kg with beef (or beef or pork)
  • 200ml red wine [ParasaCabbage Pappardelle

    • white or savoy cabbage
    • 10g salty butter
    • Salt and ground black pepper

    Heat the oil and fry garlic, carrot, celery, for about 15 minutes, or until softened. Add the mince and fry until browned. Add the wine when the meat looks dry and cut for 5 minutes.

    Next put the tomatoes in a bowl and break them up. Fill the cans up to a quarter with water and add them to pan with tomatoes. Take the ragu to boil, then reduce the heat to a gentle simmer for 2 hours.

    Remove the bay leaf. To make the pappardelle, remove the cabbage core, then place the cabbage flat-side down and use a sharp knife to cut thin pieces. Place them in a bowl with butter, a splash of water, salt and pepper.

    Cover and microwave for 7 minutes, stirring in the middle. Or place ribbons in a saucepan with butter, 100ml water, salt and pepper, and cover. Cook for 8 minutes, or until tender.

    CHICKEN AND RICOTTA MEATBALLS

    Inspired by Tuscan trashes made by Giancarlo's mother, this is a recipe for an easy dinner that our family loves. We replaced the bread with the original recipe for ricotta, which keeps them light and low carb. You can put any remaining ricotta on top for an extra creamy sauce.

      Inspired by the Tuscan trashes made by Giancarlo's mother, this is a recipe for an easy dinner our family loves

    Inspired by the Tuscan meatballs made by Giancarlo's mother, this is a recipe for an easy dinner that loves our family

    ] SERVES 6

    Every serving of tomato sauce: Calories, 196; carbohydrates, 7.1g; protein, 1.8g; fat, 17g; fiber, 1.3g

    Every serving of the meatballs: Calories, 268; carbohydrates, 2.7g; protein, 30g; fat, 15g; fiber, 0.6g

    For tomato sauce

    • 1 red onion, finely chopped
    • 1 onion onion, mild crushed
    • 5 tbsp super virgin olive oil [
    • 1 tsp salt
    • For the meatballs

      • 500g chopped chicken
      • 1 white onion, finely chopped
      • 3 tbsp super virgin olive oil
      • 100g ricotta, drained
      • 2 tbsp fresh oregano
      • 75g Parmesan, fine grated
      • 2 tsp salt
      • ¼ tsp fresh ground black pepper

      • 19659061] For tomato sauce, fry the onion and garlic into olive oil until soft and translucent. Add tomatoes and season. Fill the cans in a quarter filled with water and swill to collect any juices.

        Add to pan. Bash the tomatoes to break them. Reduce heat and simmer, find out, within 40 minutes. The sauce should be thick, not full of water.

        For balls, mix all the ingredients in a bowl. To try the taste, take a ball of blend, flatten it in a patty shape and fry until cooked through. Taste, arrange spices, and make the remaining dumplings, each one a size of a large walnut. Paint the balls in 10 minutes then tip on tomato sauce and cook about 15 minutes.

        Stir in the cream and serve in a courgette ridge bed (see recipe, right bottom), scattered with basil leaves.

        The balls are heated in the refrigerator for four days and can be reheated.

        ASPARAGUS PENNE WITH MUSHROOM CARBONARA

        For growth style of carbonara recipe, use asparagus when it's time. The rest of the year uses green beans instead. We know that we have damaged some Italians in our addition of cream to a national dish, but no starchy pasta sauce requires a little help to coat the asparagus – so please forgive us and enjoy a healthy bowl of fresh- over beauty.

          For this delicious carbonara-style recipe, use asparagus when it's time, green beans over the rest of the year

        SERVES 2

        Every serving: Calories, 645, carbohydrates, 7g, protein, 30g, fat, 52g; fiber, 4.6g

        • 500g asparagus
        • 100g pancetta, diced, or bacon lardons [thinslices
        • 1 tbsp super virgin olive oil
        • 19659053] 25g Parmesan, fine grated, plus extra to serve
        • 3 tbsp double cream
        • ground black pepper, plus extra to serve
        • 4 tablespoons white wine

        . Cut the remaining diagonal parts at 3cm in length to resemble penne, and put in a boiling salted boiling water for 3 to 5 minutes, until soft. Dry and lay.

        Pitch the pancetta or bacon lardons into mushrooms, oils and spices for about 10 minutes, until browned and brittle. Let the water dissolve and cook until browned. It takes 7 to 10 minutes.

        Meanwhile mix egg, egg, Parmesan, cream and black pepper in a bowl with a fork. Pour the wine in pan with pancetta or bacon. Let it bubble and decrease for 2 minutes. Add asparagus and throw away. Bring the pan from the heat and stir in the egg mixture with a quick spoon. The remaining heat is to cook the egg through. Serving a small super parmesan and black pepper.

        GREEN BEAN LINGUINE

        This recipe brings punchy flavors of southern Italy to the plate.

        If you have leftovers, they can be cold as a salad the next day. Split the beans or buy them ready ready.

          This recipe brings the punchy flavors of southern Italy to the plate. If you have any leftovers, they can be served cold as a salad the next day

        This recipe brings the punchy flavors of southern Italy to the plate. If you have any leftovers, they can be served cold as a salad the next day

        SERVES 2

        Per serving: Calories, 426; carbohydrates, 8.6g; protein, 24g; fat, 31g; fiber, 7.1g

        • 280g green beans, runner or flat
        • A touch of butter
        • Salt and black pepper
        • 3 tbsp water
        • 3 tbsp extra virgin olive oil [blackolivesstonedandhalved
        • 1 clove garlic, finely chopped
        • A pinch of chilli flakes
        • 4 anchovies (optional)
        • 1 can tuna, 150g drained weight
        • , finely chopped

        Slices the beans for a long length with a sharp spoon and place them in a small saucepan with butter, a salt pinch and a splash of water. Cover the lid and cook in a medium heat for 3 to 5 minutes, or until the beans are soft and not clear. Take the bath cover and set aside. Meanwhile, heat the oil in a pan with tomatoes, olives, garlic, chili, anchovies and pepper and fry a few minutes until it is hotter. Add the pan tuna and stir it with a little break, then add the beans with some tablespoons of any remaining water from the pan. Apply mildly to the heat of ingredients and flavor for spices.

        COURGETTE RIBBONS

        Serving with avocado and green seasoning, this vegan dish is a rainbow in a bowl. Add tofu to break down the protein. If you are not vegan, add the cooked chicken.

          Served with avocado and green seasoning, this vegan dish is a rainbow in a bowl

        Served with avocado and green seasoning, this vegan diet is a rainbow in a bowl

        SERVES 2

        Per serving: Calories, 454; carbohydrates, 10g; protein, 8.6g; fat, 37.5g; fiber, 10g

        • 4 medium courgettes
        • 2 tbsp super virgin olive oil
        • Salt and freshly ground black pepper
        • 1 large avocado, peeled, smoked and cubed
        • 8 cherry tomatoes, green or yellow pepper, chopped
        • Small Scotch bonnet chilli, finely chopped
        • 20g coriander, chopped
        • 1 tbsp bean leaf
        • 1 clove onion, peeled [2tbspcoldwater
        • ½ tsp salt

        Heat the oven at 220c / gas 7 and line the two baking parchment trays. Cut ribbons of courgette, throw a bowl with oil and season, then spread the baking tray to the curls, so the heat can move.

        Place the courgette in the bowl and stir the avocado, tomato, coriander and spice

        TUSCAN LASAGNE

        19659003] This is Giancarlo's mother recipe. We're not sure what he wants to make pasta our spinach, but we love it.

          This is Giancarlo's mother recipe. We're not sure what to do with pasta & # 39; our spinach, but we love it

        This is Giancarlo's mother recipe. We're not sure what to do with our pasta & # 39; spinach & # 39 ;, but we love it

        SERVES 6

        Per serving: Calories, 270; carbohydrates, 3g; protein, 25g; fat, 16g; fiber, 5.1g

        For spinach of spinach

        • 400g spinach
        • ½ tsp salt
        • 4 eggs
        • 8 tbsp almond or cow's milk [19659059] 1 tbsp psyllium husk powder (from health food stores)

        For bechamel

        • 550ml almond or cow's milk
        • 4 tbsp cornflour
        • 4 tbsp double cream [50gbutter
        • ½ tsp salt
        • tsp nutmeg, freshly grated
        • 1 bay leaf

        To finish

        • 50g Parmesan, smooth grated
        • ] To make spinach pasta, heat up the oven at 220c / gas 7. The line of two trays with baking parchment and grease with olive oil. Blitz the ingredients in a food processor to form a paste and divide between lined trays. Put a piece of baking oil on the top and press it to form a rectangle measuring 27cm x 34cm and 5mm thick.

          Remove the top sheet. Bake for 8-10 minutes, or until it is firmly in touch and set by. Leave it cool.

          For bechamel, mix 3 tbsp milk with cornflour in a bowl. Pour in a pan with remaining ingredients and place in a medium heat until it is thick and bubbling. Season and throw the bay leaf.

          Drop the spoonfuls of a quarter of bechamel and ragu at the base of a lasagne dish. Do not mix them. Now, scatter more than a quarter of Parmesan and mozzarella.

          Cut the pasta & # 39; spinach & # 39; in shapes to suit your plate and place a third of it over the bechamel and ragu.

          Repeat the order until you have three layers of & # 39; pasta & # 39; and four layers of bechamel, ragu and cheese.

          Bake for 30 minutes.

          Let the lasagne live at least 15 minutes before serving.

          Spinach pasta and wrapped in cling film – store it in the refrigerator for three days or in the freezer for three months.

          BROCCOLI, CHILLI AND SAUSAGE

          In the sunny south of Italy, bowls of orecchiette – small ears of pasta – are served only in broccoli, sausage and a kick of chilli. In this recipe we removed pasta and bumped up your vegetable consumption to help you reach your five-a-day.

          Italian sausages are pure meat without added rusk so they naturally are low in carbs – try to find sausage with a high meat content.

            In the sunny south of Italy, bowls of orecchiette are small ears of pasta ¿served only with broccoli, sausage and a kick of chilli

          On the sunny south of Italy, bowls of orecchiette – small ears of pasta – only serve broccoli, sausage and a kick of chilli [19659010] SERVES 2

          Per delivery: Calories, 676; carbohydrates, 22g; protein, 28g; fat, 51g; fiber, 7.4g

          • 400g broccoli
          • 4 good quality, no rusk pork sausages
          • 3 tbsp super virgin olive oil
          • 1 medium white onion, smooth cut
          • seeds
          • ½ tsp chilli flakes
          • 25g Parmesan, finely grated

          Transfer broccoli to small florets the tip of the tip of your thumb, then cut the stem into 1cm cubes. Place the flowers and stalks in a boiling water pan and cook for about 5 minutes, or until tender. Remove and set aside, keeping 3 tbsp of cooking water.

          Split the sauce to open with a knife and remove the skin.

          Use your hands to tear pieces of sausage meat bite pieces and drop them into a large skillet pan.

          Place the pots in a medium of heat and add oil, onion, spices, fennel seeds and flavors of taste chilli. Stir often.

          When sausages are cooked, broccoli tip and water reservoir in the pan and stir well.

          HOW TO DO YOUR CARB LIMIT

          To find out about your carb limitations, take our simple CarbScale exam to work on how your body produces energy from food.

          Rate each of the following statements from 1 = Strongly disagree with 5 = Strongly agree.

          WHAT YOU SEE IF YOU NEED CARB PHOTO

          You're standing to reap a great health reward, but the first few days can be hard.

          When your carb intake is reduced, your body begins to burn energy from the fat stores – this migration can leave you feeling under temporary weather, with pain headaches, muscle cramps, dizziness or fatigue.

          This is because the hormone insulin (made to help deal with excess sugar) also causes you to keep the salt.

          When insulin levels begin to decrease, you may lose excess salt and urine, so you may need the loo more often during the first few days.

          Drink plenty of water and add salt to your diet in these early days. Magnesium supplements in the first week or ten days can help.

          • I feel tired of many hours
          • I often wake up feeling tired
          • My daytime damages
          • I have driven sweet or delicious food
          • I hope coffee to catch me
          • I like something sweet after eating
          • I want to lose weight
          • My mood is low or depressed
          • I often feel anxiety or anxiety
          • I find it hard to lose of weight
          • I can not sleep well
          • I get irritable between meals

          What your marks mean

          18 or less – Lower carb

          Your metabolism works well and you are feeling pretty good. Low carb can be right for you because it is a wonderful way to achieve different, healthy foods and a uniform level of energy. However, you can afford a bit more flexibility – especially if you're doing a high level of exercise. Kumain ng hanggang sa 130g carbs kada araw.

          19-47 – Moderate low carb

          Ang iyong metabolismo ay maaaring makinabang mula sa ilang mga pinong-tuning, na tumutulong sa iyong pakiramdam na mas nakapagpapalakas at nakatuon. Subaybayan kung paano ka tumugon sa kabilang ang ilan sa aming mga mababang-carb, masustansiyang mga recipe sa iyong diyeta. Limitahan ang iyong sarili sa 75g sa 100g carbs bawat araw. Ito ay isang mahusay na panimulang punto para sa paghihigpit sa carb, at maaari ka pa ring kumain ng iba't ibang pagkain. Ito ay isang mahusay na target para sa pangmatagalan, dahil ito ay hindi masyadong mahigpit.

          48 o sa itaas – Mahigpit na mababang carb

          Maaari kang magkaroon ng mga isyu sa kalusugan upang matugunan. (Marahil ay oras na para sa isang chat sa iyong GP, na maaaring nais na gawin ang ilang mga pagsusulit ng dugo.) Maaari kang maging paghihirap mula sa isang mabagal metabolismo at samakatuwid ay mahirap upang gawin ang lahat ng kailangan mo sa araw. Maaari mong labanan ang digest carbohydrates at sugars, na maaaring maging sanhi ng mabilis na swings sa iyong mga antas ng asukal sa dugo. Tumutok sa pagbubukod ng mga high-carb na pagkain at tangkilikin ang ilang mga bagong protina at vegetable-based na mga recipe mula sa aming malasa na seleksyon. Limitahan ang iyong karbohydrate na paggamit sa tungkol sa 50g bawat araw. Ito ay isang makatwirang layunin para sa sinumang may diabetes sa uri 2, mababang antas ng enerhiya o cravings.

          Ang pitong bagong panuntunan upang tulungan ang reverse type 2

          Gamitin ang mga simpleng alituntuning ito upang matulungan kang manatili sa iyong mga target sa mababang karbata. Kung ikaw ay matangkad at malusog, maaari kang makakuha ng mas kaunting kaluwagan, tulad ng pagdaragdag ng dagdag na prutas o mga gulay na may apoy o ng paminsan-minsang slice ng sourdough bread.

          1) Bawasan o alisin ang iyong paggamit ng asukal at mga high-carb na pagkain. Kabilang sa mga ito ang mga siryal na almusal, tinapay, pasta, puti na patatas, kanin, couscous, crackers, oats, oat cakes, kanin cakes, cake, biskwit, matamis, tsokolate ng gatas, prutas juice, fizzy drinks at cordials. pagkain, mag-load sa mga di-pormal at salad gulay tulad ng kale, litsugas, broccoli, mushroom o peppers upang matulungan kang mapakumbaba nang hindi na pagtaas ng iyong mga antas ng asukal sa dugo. Ayusin ang iyong pagkonsumo ng root vegetables ayon sa kung nasaan ka sa CarbScale.

          3) Kumain ng magandang taba. Isama ang langis ng langis, langis ng oliba, langis ng niyog, abukado at mga taba ng hayop; ang mga ito ay mabuti para sa iyong metabolismo pati na rin sa pagtulong sa iyong pakiramdam na puno. Magdagdag ng mga nuts at keso sa katamtaman – bagaman masustansiya, mataas ang kanilang calorific.

          4) Pumili ng prutas na natural na mababa sa asukal, kabilang ang berries, mansanas at peras. Piliin ang mga ito sa ibabaw ng mataas na asukal na tropikal na prutas tulad ng saging, mangga at pinya.

          5) Kumain ng ilang uri ng protina sa bawat pagkain. Mahalaga para sa lahat ng mekanismo ng pagkumpuni ng iyong katawan at nakakatulong sa iyong pakiramdam na mas matagal pa.

          6) Ihinto ang pag-snack. Ang pag-aayuno sa pagitan ng mga pagkain at magdamag ay nakakatulong na mapabuti ang tugon ng iyong katawan sa insulin. Maghangad ng tatlong mahusay na pagkain sa isang araw.

          7) Uminom ng dalawang litro ng tubig sa isang araw upang mapanatili ang iyong katawan ng mahusay na hydrated. Kung minsan ay nagkakamali kami ng banayad na pag-aalis ng tubig para sa kagutom, kaya uminom ng isang malaking baso ng tubig at maghintay ng 20 minuto bago magpasiya kung ikaw ay tunay na gutom.

          TANDAAN: Laging kumonsulta sa iyong GP bago magsimula ng isang bagong plano sa pagkain, lalo na kung ikaw ay kumukuha anumang gamot na inireseta.

          Mga recipe ni Katie Caldesi. Ang Cookbook ng Weight-Loss ng Diyabetis ni Katie at Giancarlo Caldesi ay inilathala ng Kyle Books, na nagkakahalaga ng £ 20. Upang mag-order ng isang kopya para sa £ 16 (nag-aalok ng wastong sa Abril 27, 2019; P & P libre), bisitahin ang mailshop.co.uk/books o tumawag sa 0844 571 0640.


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