Ukuqeqeshwa Kwezempilo
Ukuqeqeshwa Kwezempilo ibandakanya umcebisi kunye nengcali yezempilo exhasa kwaye inceda abantu bafikelele kwimpilo yabo kwaye bazive bebhetele ngokusebenzisa Inkqubo yokutya ehleliweyo kunye nendlela yokuphila ehambelana neemfuno zabo kunye neenjongo zabo.
Ukuqeqeshwa kwezempilo akugxili ekutyeni enye okanye kwindlela yokuphila.
Umqeqeshi oDibeneyo weSondlo uxila ku:
I-Bio-itselfeness ethetha ukuba sonke sahlukile kwaye sahlukile idayethi yokuPhila Iimfuno zeemvakalelo Iimfuno zomzimba
Igxininisa impilo ngaphaya kwepleyiti kunye nokuphila kakuhle ngokutya okusisiseko. Nangona kunjalo, eyona nto iphambili yimbono yokuba kukho iindawo ezichaphazela impilo njengokutya. Oku kuthetha ukuba:
ubudlelwane umsebenzi Yokomoya Umsebenzi wezobugcisa
Zonke zinegalelo kwintlalontle ngokubanzi.
Akukho bungakanani-obunye-zonke iindlela eziya empilweni nasempilweni.
Aba basebenzi basebenza kunye nabaxumi kwaye babafundise ukuba:
Detox imizimba yabo Amafutha emizimba yabo Gcina imizimba yabo
Oku kukhokelela ekubeni umntu abe:
Ukuba banako!
I-Health Coaching inikezela ngeenkonzo kwi iiseshoni zabucala enye-nganye kwaye ukuqeqesha iqela .
by UGqr Alex Jimenez Ukuxutyushwa , Ukuqeqeshwa Kwezempilo
Nangona ityuwa iyanelisa kwinkalakahla kwaye iyimfuneko ukuze uphile, xa umzimba unqwenela ityuwa, inokuba luphawu lwemeko yezempilo. Umzimba ufuna isodiyam, kodwa ukutya okuninzi kuqulathe ngaphezu koko kufunwa ngumzimba. Uninzi lwabantu oluthathayo lwesodium luvela ekutyeni okupakishweyo, ipizza, iibhega kunye neesuphu. Umzimba unqwenela ukutya okunetyuwa ngezizathu ezahlukeneyo, zihlala zihambelana nokungalingani kwesodium. Ukunceda ukunqanda iminqweno kunye nokunciphisa ukusetyenziswa, bandakanya imixube yesinongo, iziqholo, kunye nemifuno kwisicwangciso sesondlo. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo inokubonelela ngeengcebiso zokutya kweengcali kunye noqeqesho lwezempilo ukuphuhlisa isicwangciso sesondlo somntu.
Xa Umzimba Unqwenela Ityuwa
Ngokutsho Umbutho wentliziyo waseMelika:
Umzimba udinga i-500 milligrams (mg) yesodium imihla ngemihla ukuze usebenze ngokufanelekileyo.
Oko kungaphantsi kwesinye kwisine setisipuni (tsp).
Kodwa ngenxa yokuba abantu abaninzi bathatha malunga ne-3,400 mg yonke imihla, i-American Heart Association incoma ukuba abantu abadala banciphise ukusetyenziswa kwe-1,500-2,300 mg yetyuwa yonke imihla.
Abantu abanqwenela ityuwa kaninzi akufuneki bangayihoyi le nto njengoko iinkanuko zinokubonisa imeko yempilo.
Kuyacetyiswa ukuba ufune iingcebiso zomboneleli wezempilo ukuvavanya isondlo kunye nendlela yokuphila.
Izizathu
emzimbeni
Ukufuna ityuwa kunokuthetha ukuba umzimba ufuna i-hydration. Ukunqongophala kwesodium kubangela iinkqubo ezivelisa inkanuko yesodium, kwaye umzimba uziva unomvuzo emva kokutya ukutya okunetyuwa. Abantu abazifumana bephelelwe ngamanzi emzimbeni kaninzi kufuneka bacinge ngokulandela ezi ngcebiso ukugcina ukugcwala komzimba okunempilo:
Phatha ibhotile yamanzi imini yonke, phuza rhoqo, kwaye uzame ukuphinda uzalise kabini nangaphezulu.
Yongeza iziqhamo okanye imifuno entsha emanzini ukwenzela incasa.
Mkhenkce iibhotile zamanzi ukuze abe namanzi abandayo afumaneka lula.
Cela amanzi ecaleni kwezinye iziselo xa usitya.
Ukungalingani kwe-Electrolyte
Xa i-electrolytes iphelile balance , umzimba unokunqwenela ukutya okunetyuwa.
Electrolytes ziminerali emzimbeni kunye nentlawulo yombane.
I-Electrolytes isegazini, umchamo, kunye nezicubu, kwaye amanqanaba anokuthi aqhube okanye ahle.
Oku kwenzeka xa i ubungakanani bamanzi athathiweyo alilingani nemali elahlekileyo ngenxa yokubila kakhulu, ukugula, kunye/okanye ukuchama rhoqo.
I-Electrolyte ibalulekile kuba:
Banceda ukulungelelanisa ukulingana kwamanzi omzimba kunye namanqanaba e-pH
Hambisa izondlo kunye nenkunkuma ngaphakathi nangaphandle kweeseli
Qinisekisa ukuba imithambo-luvo, izihlunu kunye nengqondo zisebenza ngokufanelekileyo.
istres
Ukuziphatha kokutya kunokuphazamiseka ngokukhawuleza xa ufumana iimeko ezixinzelelekileyo.
Umzimba ocinezelekileyo unokuziva ngcono emva kokutya ukutya okuqhelileyo, ngakumbi kubantu abatya kakhulu ukutya okunetyuwa xa izinto ziqhelekile, kwaye akukho xinzelelo.
Boredom
Ukutya ngenxa ye ukunyamezela yindlela yokutya ngokweemvakalelo efana nokutya ngoxinzelelo.
Le mpendulo kwiimvakalelo ezimbi inokwenzeka nakubani na.
Abantu bayacetyiswa ukuba basebenze ngeengcinga zabo ezingalunganga ngezicwangciso zokunciphisa uxinzelelo ezibandakanya:
Ukutya ngengqondo.
Ukuzivocavoca.
Ukucamngca.
Ukuchitha ixesha ngaphakathi izithuba eziluhlaza njengegadi, ipaki, njl.
Undwendwelo nabahlobo kunye nosapho.
Ngaphambi kokuya exesheni
Ukukhulelwa
Ukuhlangabezana neentlobo ezahlukeneyo zeminqweno ngexesha lokukhulelwa kwahlukile kubo bonke abafazi okwenzeka ngokwemvelo.
Nangona kunjalo, ukunqwenela ukutya okunetyuwa kudla ngokuvela kumanqanaba okugqibela okukhulelwa.
Isifo sika-Addison
Isifo iAddison kuxa i amadlala adrenal musa ukuvelisa ngokwaneleyo ihomoni ethile, njenge-cortisol / ihomoni yoxinzelelo.Abantu abanale meko banokucetyiswa ukuba batye ukutya okunesodium ephezulu.
Ingcali yezempilo yezondlo inokucebisa ukuba yeyiphi imithombo yesodium kunye nokuba ingakanani isodium eyona ilungileyo.
Thintela Ukukhanukela kweTyuwa
Abantu ngabanye bangathatha indawo yesodium kunye neendawo ezingenatyuwa ezingenakunceda ukugcina incasa. Ukhetho lubandakanya oku kulandelayo:
Citrus
Ukusebenzisa ijusi entsha yesitrasi kunokukhanyisa izitya ngeasidi.
Xa isitya sincasa, iasidi encinci evela kwijusi yelamuni inokunceda ukwenza ukutya kube nencasa ngakumbi.
iviniga
Iviniga inokukhanyisa i-flavour yokutya ngenxa ye-acidic content kwaye isebenze njengento ebambeleyo.
Iindidi zeviniga ziquka i-champagne, iwayini yerayisi, okanye i-balsamic emhlophe.
IIrbs
Akukho-Tyuwa yoNyango
Imixube yesinongo engenatyiwa zithengiswa kwi-intanethi nakwiivenkile zegrosari.Abantu ngabanye banokwenza umxube ongenatyuwa wokusebenzisa ikumin, umgubo wegalikhi, umgubo wetswele, ipaprika, kunye nepepile yecayenne.
Garlic
Esikhundleni setiyipuni enye yetyuwa ye-iodized, i-teaspoon enye yegalikhi entsha inokuphelisa ukuya kuthi ga kwi-2,360 mg yesodium kwaye inika incasa ebukhali.
Nciphisa Ukusetyenziswa kweTyuwa
I-US Food and Drug Administration ithi ukunciphisa inani le-sodium kunokuhamba kancinci iminqweno ephantsi . Ukuthatha la manyathelo kunokunceda:
Nciphisa ukusetyenziswa kokutya okupakishweyo, ngakumbi ezo zinegama elikhawulezayo egameni. Ezi zihlala ziqulethe isixa esibalulekileyo sesodium.
Ukuba kunokwenzeka, lungiselela isidlo sasemini oza kusisa emsebenzini okanye esikolweni.
Funda iilebhile zesondlo ukuqinisekisa ukuba iimveliso ziqulethe ubuncinane ngaphantsi kwe-2,300 milligrams ye-sodium.
Ncamathela kwimifuno emitsha, ekhenkcezisiweyo engenasinongo esongeziweyo okanye imifuno enkonkxiweyo engenatyiwa.
Ukwahlula izidlo xa usitya ngaphandle okanye usike isidlo sibe sisiqingatha kwaye uthathe okuseleyo ekhaya ukunqanda izixa eziphezulu zesodium kwindawo yokutyela.
Ungasebenzisi nanye okanye i-low-sodium isaladi yokunxiba okanye uyibeke ecaleni.
Ukufunda malunga noTya endaweni yokutya
VIDEO
Ucaphulo
Bell, Victoria, et al. "Impilo enye, ukutya okuvundisiweyo, kunye neGut Microbiota." Ukutya (Basel, Switzerland) vol. 7,12 195. 3 Dec. 2018, doi: 10.3390 / ukutya7120195
Husebye, Eystein S et al. "Ukungaphumeleli kwe-Adrenal." Lancet (eLondon, eNgilani) vol. 397,10274 (2021): 613-629. doi:10.1016/S0140-6736(21)00136-7
Morris, uMichael J et al. "Ukufuna ityuwa: i-psychobiology ye-pathogenic sodium intake." IPhysiology kunye nokuziphatha vol. 94,5 (2008): 709-21. doi:10.1016/j.physbeh.2008.04.008
Orloff, uNatalia C, kunye noJulia M Hormes. “Iikhilimu kunye ne-ayisikrimu! Iminqweno yokutya ekukhulelweni: iingcamango, ubungqina bokuqala, kunye nemikhombandlela yophando lwexesha elizayo. " Frontiers in psychology vol. 5 1076. 23 Septemba 2014, doi:10.3389/fpsyg.2014.01076
Souza, Luciana Bronzi de et al. “Ngaba Ukutya Okutyiwayo Neminqweno Yokutya Kuyatshintsha Ngexesha Lokuya Exesheni Kwamabhinqa Aselula? Ngaba iingestão de alimentos e os desejos por comida mudam durante o iclo menstrual das mulheres jovens? Revista brasileira de ginecologia e obstetricia : revista da Federacao Brasileira das Sociedades de Ginecologia e Obstetricia vol. 40,11 (2018): 686-692. doi:10.1055/s-0038-1675831
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Isonka esilungileyo sinokuba kukutya okusempilweni kakhulu. Ukutya okuthe kratya okuziinkozo kunxulunyaniswa nobunzima obuphantsi kunye nokunciphisa iingxaki zempilo, isifo sentliziyo, kunye nomngcipheko womhlaza. Ukugcina isonka ngokutya okunempilo kuqala ngokukhetha iintlobo ngezondlo ezilungileyo. Iindidi ezithile ziphezulu ngokwendalo kwifiber, iivithamini, kunye neeminerali. Ezinye zenziwe ngeenkozo ezicolisisiweyo ezinevithamini kunye neeminerali ezongeziweyo. Iingcali zezondlo zivavanya izonka ezinempilo ezisekelwe kwizibonelelo zempilo eziphandiweyo kunye nefiber, iprotheni, umxholo we-micronutrient, kunye neekhalori ezipheleleyo.
Izonka ezisempilweni
100% Ingqolowa Epheleleyo
I-100% yesonka sengqolowa siqulethe i-fiber eninzi kunye nezondlo kwaye yenye yeentlobo ezinomsoco.
Isilayi sesonka esenziwe ngawo wonke umgubo wengqolowa opheleleyo sibonelela ngeekhalori ezingama-80, iigram ezi-5 zeprotheyini, i-0 grams yamafutha, i-20 grams yecarbohydrates, kunye ne-3 grams yefiber.
Ikhulu leepesenti lesonka sengqolowa esipheleleyo sineeminerali ezibalulekileyo njengecalcium, iselenium, imanganese, iphosphorus, kunye nethiamin.
Ukwandisa iinkozo ezipheleleyo kuboniswe ukunciphisa umngcipheko wezifo ezininzi ezingapheliyo, kuquka uhlobo lwe-2 yeswekile, umhlaza, kunye nesifo senhliziyo.
Studies baye babonisa imiphumo emihle yeenkozo ezipheleleyo kulawulo lobunzima.Izonka ezininzi ziyazibhengeza njengengqolowa kwaye zisenokungaqulathanga i-100% epheleleyo, iinkozo ezingacocwanga. Funda iilebhile ukuze ubone ukuba isonka esithengwe evenkileni senziwe ngomgubo wengqolowa kuphela.
I-100% yesonka sengqolowa esipheleleyo sinokubhalwa ngolo hlobo okanye sibe nomgubo wengqolowa opheleleyo njengesithako saso sokuqala kwaye asidwelisi eminye imihluzi efana nomgubo wengqolowa okanye umgubo oxutyiweyo.
Imultigrain
Iinkozo ezipheleleyo ezifana ne-oats, i-buckwheat, ibhali, i-amaranth, kunye ne-millet zinokuqukwa kwi-multigrain yezonka zokwandisa i-fiber, i-protein, kunye ne-micronutrients.
Ukongeza iintlobo ezahlukeneyo zeenkozo ezifana nezi kunokunceda ukunciphisa umngcipheko wezifo ezithile ezingapheliyo.
Ukubhenela kwisonka se-multigrain esisempilweni kunokulahlekisa.
Izonka ezibhalwe njenge-multigrain kunokuba nzima ukuxelela ukuba iinkozo ezisetyenziselwa ukwenza isonka ziphelele okanye zisulungekile.
Kuyacetyiswa ukuba ujonge ileyibhile yesonka se-multigrain ene-100% yeenkozo ezipheleleyo.
oat
I-oats ziinkozo ezipheleleyo ezinokuthi zongeze ingqolowa kwivenkile enempilo ethengwayo kunye nezonka ezenziwe ekhaya.
I-oats iqulethe ekhethekileyo ifayibha ebizwa ngokuba yi-beta-glucan , kunye neenzuzo ezibandakanya ukwehlisa i-cholesterol embi, ukulawula iswekile yegazi, kunye nokunciphisa uxinzelelo lwegazi.
I-oats iphezulu kwi-fiber e-soluble, enceda ukunciphisa ukuqhina.
Funda iilebhile kwaye ujonge iibrendi ezidwelisa oats kunye nomgubo wengqolowa njengezithako zokuqala ezineswekile ezongeziweyo encinci.
Imbewu yeFlakisi
I-Flaxseeds ayizizo iinkozo, kodwa ayipakishwanga ngezondlo.
Ezi mbewu ziphezulu kwifayibha kunye Amafutha e-polyunsaturated .
Ukongeza i-flaxseed inokunceda ukukhusela kwii-cancer ezithile kunye nokuphucula impilo yentliziyo.
Ngenxa yokuba imbewu ayinagluten ngokwendalo, isonka sembewu yeflakisi sinokuba lukhetho lwabantu abanesifo se-celiac okanye uvakalelo lwegluten.
Ezinye izonka ezilungiselelwe ukurhweba zidibanisa iflakisi nengqolowa, kodwa umntu ngamnye kusenokufuneka azenzele isonka esenziwe ngembewu yeflakisi.
Intlama
Intlama isonka senziwa nge-fermentation, eyongeza i-probiotics enempilo kwimveliso egqityiweyo.Ukutya okutyebileyo kwiiprobiotics ezisuka kukutya okuvundisiweyo kuye kwadityaniswa neziphumo zempilo ezilungileyo.
Izibonelelo zibandakanya iiprobiotics zendalo zesonka, ukuphuculwa kokugaya ukutya, ukusebenza kwamajoni omzimba, ifayibha eyongezelelweyo, iiprotheyini kunye neeminerali.
Ukwenzela impilo, khetha iindidi ezenziwe ngomgubo wengqolowa.
Izibonelelo zokutya okunempilo kunye neChiropractic
VIDEO
Ucaphulo
UAune, uDagfinn, kunye nabanye. "Ukutya okuziinkozo okupheleleyo kunye nomngcipheko wesifo senhliziyo, umhlaza, kunye nonobangela kunye nokufa okuthe ngqo: ukuphononongwa okucwangcisiweyo kunye ne-dose-response meta-analysis yezifundo ezizayo." BMJ (uphando lwezonyango) vol. 353 i2716. 14 Jun. 2016, doi:10.1136/bmj.i2716
El Khoury, D et al. "I-Beta glucan: izibonelelo zempilo ekutyebeni kunye nesifo se-metabolic syndrome." Ijenali yeZondlo kunye neMetabolism vol. 2012 (2012): 851362. doi:10.1155/2012/851362
UFreitas, uDaniela, et al. "Ijusi yelamuni, kodwa hayi iti, inciphisa impendulo ye-glycemic kwisonka kumavolontiya asempilweni: uvavanyo olungenamkhethe." Ijenali yaseYurophu yeZondlo vol. 60,1 (2021): 113-122. doi:10.1007/s00394-020-02228-x
“Isonka esisempilweni.” Hall's Journal of Health vol. 3,7 (1856): 144-146.
Kikuchi, Yosuke, et al. "Iimpembelelo zesonka esipheleleyo sengqolowa kwi-Visceral Fat Obesity kwimixholo yaseJapan: Uphononongo oluRandomized Double-Blind." Ukutya kwezityalo kwisondlo somntu (Dordrecht, Netherlands) vol. 73,3 (2018): 161-165. doi:10.1007/s11130-018-0666-1
Menezes, Leidiane AA, et al. "Iimpembelelo ze-Sourdough kwi-FODMAP kwiSisonka kunye neZiphumo ezinokuthi zibe neZiphumo kwiZigulana ze-Irritable Bowel Syndrome kunye neZifundo eziphilileyo." Imida kwi-microbiology vol. 9 1972. 21 Agasti 2018, doi: 10.3389 / fmicb.2018.01972
Parikh, Mihir, et al. "I-Flaxseed: izinto zayo ezisebenzayo kunye neenzuzo zabo kwintliziyo." Ijenali yaseMelika yePhysiology. Intliziyo kunye nefiziyoloji yokujikeleza vol. 314,2 (2018): H146-H159. doi:10.1152/ajpheart.00400.2017
P, uNirmala Prasadi V, kunye noIris J Joye. "IFayibha yokutya evela kwiinkozo ezipheleleyo kunye neNzuzo zabo kwiMpilo yeMetabolic." Izondlo vol. 12,10 3045. 5 Okt. 2020, doi:10.3390/nu12103045
UTosh, uSusan M, kunye noNicolas Bordenave. "Inzululwazi ekhulayo kwiinzuzo ze-oat kunye nebhali kunye neefayibha zabo ezinyibilikayo kwimpilo yentliziyo, impendulo ye-glycemic, kunye ne-gut microbiota." Nutrition Reviews vol. 78, Suppl 1 (2020): 13-20. doi:10.1093/nutrit/nuz085
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Kwenzeka ntoni kumzimba emva kokutya okunempilo? Abantu baxela iziphumo zokutya okunempilo, ukuziva kucacile ngokwengqondo kwaye kugxilwe ngakumbi, ukwanda kwamanqanaba amandla, ukufumana ukuncipha kweminqweno yokutya okungenamsoco kunye nendlala, ukulala okuphuculweyo, kunye neenzuzo zamathambo aqinileyo, impilo yentliziyo kunye nokuthintela izifo. I Ukulimala kweChiropractic yezoNyango kunye neQela leKlinikhi yezonyango eSebenzayo inokunceda abantu abasebenza ekwenzeni uhlengahlengiso lwendlela yokuphila esempilweni ukwenza utshintsho lube lula kunye nenkxaso yobuchwephesha ukulungelelanisa inkqubo, ukuvumela umntu ukuba agxile ekufumaneni impilo.
Kwenzeka ntoni kuMzimba emva kokutya okunempilo
Kungathatha ixesha elincinci ukuba umzimba ulungelelanise isicwangciso esitsha sesondlo. A ukutya okunempilo ibandakanya ukutya okunezondlo ezisuka kuwo onke amaqela okutya amakhulu, kubandakanywa neeproteni ezibhityileyo, iinkozo ezipheleleyo, amafutha asempilweni, iziqhamo kunye nemifuno enemibala eyahlukeneyo.
benefits
Iingenelo zokutya okunempilo ziquka oku kulandelayo.
Ubomi obude.
Igcina impilo yokugaya kunye nomsebenzi wenkqubo.
Ugcina impilo yomzimba wonke.
Yomeleza izihlunu.
Yomeleza amathambo.
Yandisa amajoni omzimba. Ikhuthaza ukukhulelwa okunempilo kunye nokuncancisa.
Yehlisa umngcipheko wesifo sentliziyo, uhlobo lwesi-2 seswekile, kunye nomhlaza othile.
Unceda ukufezekisa nokugcina ubunzima obunempilo.
Iveki enye
Amava ayancipha ukunqwenela ukutya imini yonke.
Iminqweno yokutya okungekho mthethweni iyancipha.
Umzimba uqala ukuphalaza onke amanzi agqithileyo kwi-sodium ephezulu kunye nokutya okucutshungulweyo.
Indlala iqalisa ukuzinza.
Amava ehlile iintlungu zendlala, okwenza ukunciphisa umzimba kube lula.
Ukuphucula ukuphucula.
Ulawulo oluphuculweyo kukhetho lokutya.
Ukugxila kwengqondo ephezulu kunye nokucaca - inkungu yengqondo okanye iimpawu eziphantsi zokugxila ziqala ukucaca.
Amanqanaba ombane aphezulu, okwenza ukugqiba imisebenzi yemihla ngemihla kunye umzimba Elula.
Umzimba uya kuba rhoqo kunye nenani eliphantsi lokudumba kunye nokungakhululeki.
Iimo zengqondo zizinza kunye namahla-nyuka ambalwa imini yonke.
Inyanga enye
Ukuphucula impilo yolusu.
Izinga elizinzileyo lokulahlekelwa kwesisindo, kuxhomekeke kwindlela kunye nesiqalo.
Impahla iqala ukuziva ikhululekile.
Iingxaki zempilo esele zikhona ngaphambili ezifana ne-migraines, iintlungu ezidibeneyo, imiba yamathumbu enomsindo, njl., Inokuqala ukucaca.
Ukutya ngokufanelekileyo kuqala ukuba ngumkhwa ngakumbi.
Ukwenza ukhetho olunempilo luqala ukuba yinto yesibini.
Ukuphuculwa kokusebenza komzimba.
Zive womelele kwaye uqaphele ukuba umzimba uchacha ngokukhawuleza.
Ukuphuculwa kwemetabolism.
Ungatya ngaphezulu ngaphandle kokufumana ubunzima bomzimba.
Iinyanga ezintandathu
Ukuncipha kumanqanaba e-cholesterol xa bebonke ukuba bebephezulu ngaphambili.
Ukuphucula uxinzelelo lwegazi, ukunciphisa umngcipheko wesifo senhliziyo kunye nesifo.
Inkqubo yamathambo eyomeleziweyo inciphisa umngcipheko wokuphulwa koxinzelelo kunye nokuphuka.
Ukuphucula amanqanaba eglucose yegazi, ukunciphisa ukuguquguquka kweswekile yegazi, kunye nokunciphisa imingcipheko yesifo seswekile okanye iimpawu kulula ukulawula.
Zonke iinguqu ezintle ziya kukhokelela ekubeni uhlale ukhuthazwa ngokwemvelo, apho ukutya okunempilo yinto nje oyenzayo, kwaye ufunde ukuzonwabisa ngobulumko. Zonke izibonelelo ziya kuqhubeka okoko nje utya ngokusempilweni. Iinjongo ekujoliswe kuzo zinokufezekiswa ngobunzima bomzimba obukwenza uzive usempilweni, womelele, kwaye uzithembile.
Isiseko seMetabolism
VIDEO
Ucaphulo
UBradbury, uKathryn Et al. "Iziqhamo, imifuno, kunye nokutya kwefayibha ngokunxulumene nomngcipheko womhlaza: iziphumo ezivela kwi-European Prospective Investigation kwiCancer and Nutrition (EPIC)." Ijenali yaseMelika yesondlo seklinikhi vol. I-100 Suppl 1 (2014): 394S-8S. doi:10.3945/ajcn.113.071357
UCarlson, uJustin L et al. "Iimpembelelo zeMpilo kunye neMithombo yeFayibha ye-Prebiotic Dietary." Uphuhliso lwangoku kwisondlo vol. 2,3 nzy005. 29 Jan. 2018, doi:10.1093/cdn/nzy005
Hills, uRonald D Jr, kunye no-al. "I-Gut Microbiome: Iimpembelelo ezinzulu kukutya kunye nezifo." Izondlo vol. 11,7 1613. 16 Jul. 2019, doi:10.3390/nu11071613
Zohoori, F Vida. "Isahluko 1: Isondlo kunye nokutya." Iimonographs kwinzululwazi yomlomo vol. 28 (2020): 1-13. doi:10.1159/000455365
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Njengoko abantu bezama ukunqanda iswekile kangangoko banako, ezinye izimuncumuncu ziya zithandwa ngakumbi. Udibaniso olutsha lu imonki iziqhamo sweetener , ekwabizwa ngokuba yimonk fruit extract. Isiqhamo seMonki sisiqhamo esincinci, esingqukuva, esizalelwa kumazantsi eTshayina. Ngokungafaniyo nabanye ezinye iikhemikhali ezisekelwe kwiswekile , i-monk fruit extract ithathwa njengendalo. I-sweetener ibikho amashumi eminyaka kodwa sele ifumaneka ngakumbi e-United States. Isicatshulwa se-zero-calorie sinokusetyenziswa njenge-sweetener ezimeleyo ekutyeni nakwiziselo kunye nanjenge-flavour enhancer.
Monk Fruit Sugar Alternative
Abavelisi basusa imbewu kunye nolusu, batyumze isiqhamo, baze bakhuphe ijusi, eyomiswa ibe ngumgubo. Ngokungafaniyo neziqhamo ezininzi, iswekile yendalo ekwimonk fruit ayiyonto eyenza ukuba ibe mnandi. Endaweni yoko, ubumnandi obukhulu buvela kwi-antioxidants (ehlala ifumaneka kukutya kwezityalo, i-antioxidants iyancipha radicals oko kunokubangela iingxaki zempilo ezifana nomhlaza kunye nesifo sentliziyo) ebizwa mogrosides . The mogroside yeyona ndawo inencasa yesiqhamo, enencasa ngaphezulu kwamaxesha angama-100 amnandi kuneswekile kwaye akukho calorie.
Ikhuselekile Ukusetyenziswa
Isiqhamo seMonki sine yaziwa ngokubanzi njengekhuselekile -GRAS ileyibhile evela kwi-US Food and Drug Administration ngaphandle kweziphumo ebezingalindelekanga ezichaziweyo. Nangona kunjalo, kucetyiswa ukuba funda ileyibhile yezithako phambi kokuthenga le sweetener. Ezinye zeemveliso ezingabizi kakhulu zidibanisa ezinye izimuncumuncu kunye neziqhamo zemonki . Ezinye ziqulathe erythritol , utywala obunxilisayo obunokubangela isisu esiswini okanye isisu esibuhlungu.
ukusebenzisa
Kufunyaniswe ukuba kuyindlela enempilo yokunciphisa i-sugar intake. Nangona kunjalo, ukutya iziqhamo zemonki okanye nayiphi na i-sweetener kufuneka yenziwe ngokumodareyitha kwaye nge isicwangciso sesondlo esinempilo uhlobo lolwelo . Njengenye indlela yendalo, inokusetyenziswa:
Njengeswekile endaweni yokubhaka okuthandayo, ukupheka, isuphu, i sauce iiresiphi, njl.
Iziselo ezifana nekofu, iti, i-lemonade, i-smoothies, njl.
Yongezwa kwisidlo sakusasa njenge-oatmeal okanye iyogathi.
Ifakwe kwi-frosting okanye i-mousse.
I-ultra-sweetness ithetha ukuba kuncinci okufunekayo njengoko kuhamba indlela ende. Kucetyiswa ukuba usele amanzi aqhelekileyo okanye iti kwaye utye ukutya ngaphandle kwe-sweetener kuba, ngokuhamba kwexesha, i-taste buds iyahlengahlengisa kwaye ayifuni i-sweetener kakhulu. Dibana nogqirha, ingcali yezokutya, okanye nondlo ukufumanisa ukuba le nxalenye yeswekile ilungile kuwe kunye neenzuzo.
Yintoni?
VIDEO
Ucaphulo
Chen, WJ et al. "Imisebenzi ye-antioxidant ye-sweeteners yendalo, i-mogrosides, evela kwiziqhamo ze-Siraitia grosvenori." Ijenali yamazwe ngamazwe yenzululwazi yokutya kunye nesondlo vol. 58,7 (2007): 548-56. doi:10.1080/09637480701336360
Iphaneli ye-EFSA kwizongezo zokutya kunye neFlavorings (FAF) et al. "Ukhuseleko lokusetyenziswa kwesiqhamo seMonki njengesongezelelo sokutya kwiindidi zokutya ezahlukeneyo." Ijenali ye-EFSA. IGunya loKhuseleko loKutya laseYurophu vol. 17,12 e05921. 11 Dec. 2019, doi:10.2903/j.efsa.2019.5921
Lobo, V et al. "Iiradicals zasimahla, i-antioxidants, kunye nokutya okusebenzayo: Impembelelo kwimpilo yabantu." Uphononongo lwe-Pharmacognosy vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902
Pawar, uRahul S et al. "Izimuncumuncu ezivela kwizityalo-ngokugxininisa kwiStevia rebaudiana (Bertoni) kunye neSiraitia grosvenorii (Swingle)." Uhlalutyo kunye ne-bioanalytical chemistry vol. 405,13 (2013): 4397-407. doi:10.1007/s00216-012-6693-0
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Umxube weTrail yeyona nto ithandwayo ngabantu abaninzi. Umxube oqhelekileyo udibanisa igranola, iziqhamo ezomisiweyo, amandongomane, imbewu, iicereals, kunye nepretzels. Umxube wawuqale uphuhliswe njenge-snack / isidlo esiphathwayo sabahambi abahambahambayo, benokugcinwa kwi-backpack, kwaye babonelele ngeprotheyini eninzi kunye namandla. Umxube womzila opakishwe kwangaphambili uyafumaneka kwiivenkile ezininzi zegrosari kunye nabathengisi be-intanethi. Lolona khetho lubalaseleyo lokuhamba okanye uhambo oluya endleleni ngenxa yamandla kunye nomxholo wesondlo. Nangona kunjalo, ayizizo zonke iintlobo ezithathwa njengezilinganayo ngokwesondlo. Ezinye zinokuquka izithako ezilayishwe iswekile kunye netyuwa. Ukusetyenziswa okongeziweyo kunokubangela ubunzima kunye negalelo kwiimeko ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile, kunye neengxaki zesibindi. Apha sijonga ukukhetha imixube enempilo.
Trail Mix
Amandla okutya avela kwizixa eziphezulu zefiber kunye ne-antioxidants.
benefits
Iiprotheyini kunye naMafutha asempilweni
Iprotheyini ibalulekile ekulungisweni kwezicubu, impilo yomzimba kunye nokuphuhliswa kwezihlunu.
Amandongomane kunye nembewu zenza eyona nxalenye inkulu.
Umthombo osempilweni weprotheyini, evumela abantu ukuba batye ukutya okumnandi ekuhambeni kwaye bangalambi.
Enye yeenzuzo ezinkulu zokutya ezi zinto kukuba zizele amafutha anentliziyo enempilo
La mafutha anempilo anceda ukunciphisa amanqanaba e-cholesterol ye-LDL engafanelekanga kunye nokunciphisa ukuvuvukala.
ifayibha
Ifiber kwimbewu kunye negranola inceda ukugcina amathumbu esempilweni kwaye rhoqo.
Ikwanceda ukulawula umdla wokutya, inceda ekucoleni, kwaye igcine umzimba ugcwele ixesha elide.
amandla
Iziqhamo ezomileyo kunye negranola zibandakanya iswekile enempilo.
Iswekile esempilweni inceda ukuzinzisa amanqanaba eswekile yegazi, inika umzimba umthombo wamandla ongaguqukiyo.
Ii-Antioxidants, iiVithamini, kunye neeMinerali
Isiqhamo esomileyo sigcina uninzi lwexabiso laso lesondlo.
Amantongomane kunye nembewu nazo zigcwele izondlo kunye ne-antioxidants.
Ukukhetha impilo
Jonga ileyibhile yesondlo kwaye ugweme iindidi eziphezulu kwiswekile eyongezelelweyo okanye isodium.
Jonga iimveliso ezinezithako ezixineneyo kwezondlo ezifana namantongomane, imbewu, iziqhamo ezomisiweyo, kunye nezixa ezilinganiselweyo zeelekese okanye itshokolethi chips, ukuba zikhona.
Izithako ezinempilo ziquka iialmonds, imbewu yethanga, i-cashews, imbewu kajongilanga, iziqhamo ezomisiweyo, i-popcorn kunye netshokolethi emnyama.
Ukwenza i-trail mix ekhaya ivumela ulawulo lwemixholo yayo kwaye yandise inzuzo yayo yezempilo enokubakho.Kubalulekile ukugcina iliso kulawulo lwezahlulo.
Isidlo esicetyiswayo simalunga nesine sekomityi.
Sondlo
Ukubonisana ngezondlo kunokuphucula umgangatho wobomi bomntu, impilo kunye nokuphila kakuhle. A nondlo inokunceda abantu ngokuchaneka okanye isondlo somntu esigxile emntwini. Iingcali zezondlo zinokwenza izicwangciso zokutya kubaxumi babo kwaye zibonelele ngemfundo kunye nolwazi malunga nokukhetha ukutya okufanelekileyo.
Potassium
VIDEO
Ucaphulo
Devitt, AA et al. "Iimpembelelo zoKutya kunye neZiphumo zokuTya Ukutya okuxineneyo kwamandla (amandongomane) kunye okanye phakathi koKutya okwenziwa ngabaTwii-Snackers kunye nabangaBanzi." Ijenali yesondlo kunye nemetabolism vol. 2011 (2011): 928352. doi:10.1155/2011/928352
Grillo, uAndrea et al. "Ukuthathwa kweSodium kunye noxinzelelo lwegazi." Izondlo vol. 11,9 1970. 21 Aug. 2019, doi:10.3390/nu11091970
Mehlhose, Clara, et al. "Ieleyibhile zePACE kwiiMveliso ze-snack ezinempilo kunye nezingenaMpilo kwiSetingi yokuThengiswa kweLabhoratri: Imbono, iNgqwalasela ebonakalayo, kunye noKhetho lweMveliso." Ukutya (Basel, Switzerland) vol. 10,4 904. 20 Epreli 2021, doi:10.3390/ukutya10040904
Vreman, Rick A et al. "Iinzuzo zempilo kunye nezoqoqosho zokunciphisa i-sugar intake e-USA, kubandakanywa nemiphumo ngesifo sesibindi esinamafutha angenalo utywala: imodeli ye-microsimulation." BMJ vula vol. 7,8 e013543. 3 Agasti 2017, doi:10.1136/bmjopen-2016-013543
by UGqr Alex Jimenez Ukuqeqeshwa Kwezempilo , isondlo
Kunzima kumntu ngamnye ukuphumeza iinjongo zempilo kunye nokomelela xa engathandi ukutya imifuno. Ukuzila ukutya okungapheliyo, iPaleo, i-vegan, iMeditera, okanye Entsha yeNordic , phantse zonke izicwangciso zokutya okunempilo zifuna ukusetyenziswa kwemifuno ukufezekisa impilo efanelekileyo. Nangona kunjalo, akukaze kube mva kakhulu ukufunda ukunandipha imifuno. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo inokucebisa iindlela zokungadli nje imifuno kuba zisempilweni kodwa ziyonwabele ngokwenene.
Ukuziqeqeshela Ukonwabela Imifuno
Ukhetho lomntu wonke lwahlukile.
Abantu abaninzi bakhulele kumakhaya apho imifuno yayilungiswa ngendlela engathandekiyo.
Ukubilisa ngaphezulu kunye nokutshisa ngeendlela eziqhelekileyo zokulungiselela abaninzi abaye banamava ngazo, kuquka i-broccoli, i-cauliflower, i-asparagus, kunye ne-Brussels sprouts, eyabenza bangenancasa, i-mushy kwaye apho abaninzi bagqiba ukuba abayi kukutya oku kutya.
Abaninzi abayithandi imifuno kuba abaninzi bayithandile iikhompawundi zemichiza ezenza incasa ibekrakra .
Ukuba ukutya kupakishwe kakhulu kwaye akutsha, inkalakahla yomntu ngamnye iya kuba nemeko ngakumbi ukuze afune ukutya okunamafutha okucutshungulwayo, incasa eswiti. Abanye abantu basenokuba utyekele kwimfuza ukungathandi imifuno.
Injongo yemifuno
Imifuno izele izondlo eziluncedo kakhulu emzimbeni.
Imifuno iqulethe i-antioxidants, iivithamini, iiminerali, i-fiber, kunye ne-phytonutrients.
Ezi zondlo zinceda ukugcina ingqondo nomzimba usempilweni kwaye ziphephe iintsilelo.
Imifuno yongeza ifayibha enika imvakalelo yokuzala ngokunika umthamo wokugcwalisa isisu ngaphandle kweekhalori ezongeziweyo.
Oku kulawula ukulingana kwamandla/iikhalori ngokuchasene neekhalori ngaphandle, enceda ukulahla amafutha emzimbeni ngaphandle kokuziva ulambile kwaye ugcine ubunzima bomzimba.
Imifuno yondla iintsholongwane zamathumbu ezinceda sokugaya iphecana. Imifuno ibonelela nge-hydration enceda ifayibha ukuba isuse inkunkuma.
Imifuno yongeza iindidi ukunceda ukugcina ukutya okunempilo.
UkuBala
Undoqo kukukhula ngokwandayo. Uninzi lwabantu luya kuba nemifuno okanye ezimbini ezinokuthi zinyamezele. Oku kunokuba sisiqalo ngokwandisa ukwahluka okutsha kwimifuno enyamezelekayo eya kukhokelela ekuthandeni okuthandwayo okubanzi. Oku kunokwenziwa ngeendlela ezahlukeneyo zokupheka ezibandakanya:
Nokuba uqala phi, zikhona iindlela ezilula ukwenza ubukrakra bemifuno bungabi bukhali, bunandiphe ngakumbi, kwaye bonwabe ngakumbi obuqulathe:
Umngeni wemifuno
Umphelelisi wemifuno
IVegetable Cushion
Umngeni wemifuno
Khetha imifuno obungayi kuqhele ukuyitya efuna umzamo wokuzama.
Zikhuthaze ukuba uzame - izizathu zempilo, abantwana, usapho, abahlobo, njl.
Thatha intwana encinci; usenokuyithiya, njengayo, okanye ayinamphumo.
Ubuncinane uyizamile.
Uphando lucebisa ukuba abantu banokufuna ukuzama ukutya okutsha amaxesha amaninzi (okulungiselelwe ngokwahlukileyo) ngaphambi kokuba bakunyamezele okanye bakuthande.
Umphelelisi wemifuno
Yakha phezu ukuqonda incasa
Iiresiphi eziphuhliswe kakuhle ziye incasa imvisiswano.
Ithatha ukuba ukudibanisa ukutya kunye nemifuno ukuvuselela incasa ezahlukeneyo kunye neencasa ezikholisa inkalakahla ngaxeshanye.
IVegetable Cushion
Ngolwimi kukho iintlobo ngeentlobo zamkeli ezibophelela kwimichiza ekutyeni.
Xa ezi receptor zivuliwe, zithumela umqondiso wekhemikhali kwingqondo malunga nencasa.
Ukwahluka kwinani kunye nohlobo lwe-receptors lunceda ukuphuhlisa izinto ezikhethiweyo ze-flavour.
Ukuthanda okusisiseko - okumnandi, okumuncu, okuneziqholo, okunetyuwa, okukrakra, kunye umami . yokuhlanganisa Iicushion zobukrakra ziquka ubusi, isiraphu yokwenene yemaple , ikrimu emuncu, I-crema yaseMexico , isosi eshushu, ioyile, iialmondi, nebhotolo esetyenziswa ngokulungeleleneyo ukongeza nokukhupha incasa.
Injongo kukuqala kancinci kwaye usebenze indlela yakho ukuze ukhululeke ngakumbi ngokuzama kunye nokudibanisa iincasa ezininzi. Ukubonisana nengcali yezondlo kunokunceda abantu bafumane isicwangciso sesondlo esisempilweni abanokusonwabela.
Ingcebiso evela kwiDietitian
VIDEO
Ucaphulo
UChristoph, uMary J et al. "Ukutya okunengqiqo kunxulunyaniswa neziqhamo eziphezulu kunye nokutya kwemifuno phakathi kwabantu abadala." Ijenali yemfundo yezondlo kunye nokuziphatha vol. 53,3 (2021): 240-245. doi:10.1016/j.jneb.2020.11.015
UMelis M, Yousaf NY, Mattes MZ, Cabras T, Messana I, Crnjar R, Tomassini Barbarossa I, Tepper BJ. Umbono obonakalayo wempendulo yeprotheni ye-salivary kwi-astringency njengomsebenzi we-6-n-propylthioural (PROP) ye-bitter-taste phenotype. Physiol Behav. 2017 Jan 24; 173: 163-173.
Mennella JA. Uphuhliso lokukhetha ukutya: Izifundo ezifunyenwe kwizifundo zexesha elide kunye novavanyo. Ukutya okuKhethekileyo kweQual. 2006 Okt;17(7-8):635-637.
Tordoff, uMichael G, kunye noMari A Sandell. "Ubukrakra bemifuno buhambelana nomxholo we-calcium." Umnqweno wokutya vol. 52,2 (2009): 498-504. doi:10.1016/j.appet.2009.01.002
UWallace, uTaylor C et al. "Iziqhamo, imifuno, kunye nempilo: Ingxelo ebanzi, uphononongo lwesambulela lwesayensi kunye neengcebiso zophuculo lomgaqo-nkqubo woluntu ukuphucula ukutya." Uphononongo olubalulekileyo kwisayensi yokutya kunye nesondlo vol. 60,13 (2020): 2174-2211. doi:10.1080/10408398.2019.1632258
Wieczorek, Martyna N et al. "Incasa ekrakra yemifuno yeBrassica: Indima yezinto zofuzo, i-receptors, i-isothiocyanates, i-glucosinolates, kunye nomxholo wencasa." Uphononongo olubalulekileyo kwisayensi yokutya kunye nesondlo vol. 58,18 (2018): 3130-3140. doi:10.1080/10408398.2017.1353478
by UGqr Alex Jimenez LweMpilo , Ukuqeqeshwa Kwezempilo
Ukutya ngengqondo kubandakanya ukunikela ingqalelo kwinto kunye nendlela abantu abatya ngayo, ukunceda ukuba wazi ngakumbi indlala yendalo yomzimba kunye nokwaneliseka. Inkqubo inokunceda abantu ukuba bazi ngezizathu ezibangela ukulamba kwabo kwaye bancede ukunciphisa iminqweno, ukulawula ubungakanani bezabelo, kunye nokuphuhlisa imikhwa yexesha elide yokutya okunempilo.
Ukutya okunengqiqo
Kulula ukungxama ngokutya kunye namashwamshwam ngaphandle kokunqumama ukonwabela amava ngelixa wongeza umzimba. Njengo kucamngca , abantu banikel’ ingqalelo koko bakutyayo, indlela ekunuka ngayo, incasa, nendlela abaziva ngayo. Yindlela yokujonga nengqondo kunye nomzimba ngexesha lokutya okanye i-snack. Ukutya ngobunono kwenza umntu adibane naye:
benefits
Abantu akufuneki bangene ngaphakathi kodwa banokuthatha imigaqo ethile yokucotha kunye nokujongana nomzimba ukuphucula impilo. . Izibonelelo zibandakanya:
Ukwetyisa okungcono
Ukucotha nokuhlafuna ngokufanelekileyo ukutya kwenza kube lula ukwetyisa.
Ukuphuculwa Kwezondlo
Ukutya okukhawulezayo kunokubangela ukuvakalelwa kobuvila kunye nokuqunjelwa.
Ukutya ukutya okugcwele izondlo kunika amandla angakumbi.
Ukuphuculwa kwesondlo kuthetha ukuphuculwa kwempilo yamajoni omzimba.
Ukuqonda komeleza ukwenza ukhetho olunempilo.
Ukwaneliseka Emva Kokutya
Ukungxamela ukugqiba ukutya kuthetha ukungonwabi iincasa kunye nezinto zokuthungwa ezinokuvelisa imvakalelo yokuzala kunye nokwaneliseka.
Ukuqeqesha ingqondo nomzimba ukuba waneliseke ngokwenene kukutya kunye ne-snacks kukhokelela kuxinzelelo oluncinci kunye nokunciphisa ukunqwenela.
Ubudlelwane bokutya okunempilo
Umzimba udinga ukutya ngokwefiziyoloji ukwenzela amafutha kunye nesondlo.
Abantu ngabanye baphuhlisa ukuncamathela ngokweemvakalelo kukutya okunxulumene namava kunye neenkumbulo.
Ukujongana nayo yonke imiba kunye neempembelelo kubudlelwane bokutya kuvumela abantu ukuba bazi ngakumbi ngokuziphatha kwabo, iimbono, iimvakalelo kunye neengqondo zabo.
Uchonga indlela yokuziphatha ezingenanzuzo ukuze umntu ngamnye asebenzele ukuziphucula.
Ukuphuculwa kweMpilo yeCardiometabolic
Ukutya okunengqondo okanye okunengqiqo kubonakaliswe ukuphucula:
Amanqanaba eswekile yegazi kubasetyhini abakhulelweyo.
Iimpawu ezivuthayo kubasetyhini be-postmenopausal.
I-Lipid kunye noxinzelelo lwegazi kubantu abadala abatyebileyo.
Ukutya kokuSetyenziswa kweMpilo
Beka kude izinto zombane kwaye ubeke bucala ixesha nendawo yokutya kuphela.
Yitya kwindawo ophumle kuyo.
Ukutya emotweni, phambi kwekhompyuter ngelixa usebenza, okanye kwifowuni ayenzi nikela ingqalelo epheleleyo kwinkqubo yokutya kwaye, ngenxa yoko, kunokubangela ukuba umntu atye ngakumbi okanye atye ukutya okungenampilo.
Hlala phantsi kwaye uphefumle kancinci ngaphambi kokuba uqalise isidlo.
Ukuba iimvakalelo ziphakama kwaye zijolise ekutyeni, jonga ukuba unokuvuma kwaye ubonise ezo mvakalelo kunokuba uzitye.
Oku kuya kunceda inkqubo yokugaya kunye nokufumana okuninzi kwisidlo.
Yitya a iphalethi yemibala , isampuli ezahlukeneyo ezinetyuwa, eziswiti, ezineziqholo, kunye neumami/ezinencasa ezinencasa, kwaye ungenise ukutya ngazo zonke izivamvo.
Ukungatyi iintlobo ezahlukeneyo zencasa ekutyeni kunokubangela ukuziva ulahlekile into enokukhokelela kwiminqweno engafanelekanga. Yidla nabanye, njengoko ukwabelana ngokutya kunokutyebisa wonke umntu obandakanyekayo kwaye uncede ukugxila kumava, kungekhona umlinganiselo wokutya osetyenzisiweyo.
Hlafuna ngokucokisekileyo, njengoko ukwetyisa kuqala emlonyeni, apho ii-enzyme zikhutshelwa ematheni ukuze kwahlule ukutya.
Ukungahlafuni kakuhle kunye nokwenza ukutya kube kuncinci kunokubangela ukungagayeki kunye nezinye iingxaki zokwetyisa. Mamela umzimba wakho kwaye uqaphele xa wonele okanye ufuna ngaphezulu.
Ukulinda imizuzu emihlanu ngaphambi kokuba ufumane enye inkonzo kunokunceda umzimba ukuba uqhelane nendlala kunye nokuzala.
Yitya Ngengqondo
VIDEO
Ucaphulo
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