Okuhlangenwe nakho kwami nge-ketogenic diet
Ukuzama ukudla kwe-ketogenic kungenye yezindlela ezidume kakhulu zokwehlisa isisindo namuhla.
I-Keto isiguqule izimpilo eziningi, kuhlanganise neyami.
Nganquma ukuzama lolu hlobo lokudla ngemva kokuzwa ngezinzuzo zalo zezempilo kanye nekhono layo lokuthola imiphumela esheshayo nephumelelayo.
Okokuqala, kwadingeka ngifunde okwengeziwe mayelana nokudla kwe-ketogenic nokuthi ungakwenza kanjani ngendlela efanele.
Kungithathe isikhathi ukuqonda umqondo oyisisekelo futhi ngazi ukuthi yikuphi ukudla okuvunyelwe nokuthi yikuphi ukudla okufanele kugwenywe kulolu hlobo lokudla.
Ngisebenzise amawebhusayithi, izincwadi, nezinye izinsiza ukuze ngithole ulwazi oluthembekile nezikhombisi-ndlela ezicacile.
Okuhlangenwe nakho kwami ngokudla kwe-ketogenic kwaqala kancane kancane, njengoba nganciphisa ukudla kwami ama-carbohydrate futhi ngandisa ukusetshenziswa kwami kokudla okunempilo namaprotheni.
Ngayeka ukudla isinkwa, i-pasta nelayisi ngadla inyama, inhlanzi, amaqanda, amantongomane neyogathi enamafutha.
Ngifaka nemifino enamahlamvu aluhlaza ekudleni kwami kwansuku zonke.
Ngemva kwezinsuku ezimbalwa, ngezwa ukuthuthuka okuphelele ekudleni kwami nokuzizwa ngigcwele isikhathi eside.
Ngabona nokuthi isisindo sami saqala ukuncipha kancane kancane.
Le miphumela yokuqala yangikhuthaza futhi yangenza ngaqhubeka nokudla kwe-ketogenic.
Ngokuhamba kwesikhathi, amaphesenti amafutha omzimba wami aba ngcono futhi isisindo sami sehla kakhulu.
Amandla ami aba phezulu futhi ngaqala ukuqaphela intuthuko empilweni yami jikelele.
Umzimba wami wajwayela ukuguqula amafutha abe uphethiloli ukuze uthole amandla, okwaholela ekuncipheni kwesisindo esiqhubekayo.
Kimina, ukuzama ukudla kwe-ketogenic kwaba yimpumelelo ephelele futhi kuwufanele ngokuphelele.
Ngaqhubeka ngiphila impilo enempilo, ngibuyela emikhubeni yokudla enempilo, futhi ngijabulela imiphumela yokudla kwe-ketogenic empilweni yami nasekubukekeni komzimba.
Ukudla kwe-Keto mangakhi amakhilogremu ngesonto?
Ukudla kwe-keto kuwukudla okune-carb ephansi, okunamafutha amaningi okugxile ekuguquleni umzimba ukuba uthembele emafutheni njengomthombo wawo oyinhloko wamandla esikhundleni sama-carbohydrate.
Ku-ketosis, umzimba udinga isethi elinganiselwe kakhulu yama-carbohydrate ukuze wanelise izidingo zawo zamandla.
Nakuba izinga lokulahlekelwa isisindo lihluka kumuntu nomuntu, abantu abaningi abalandela ukudla kwe-keto babona imiphumela ebalulekile yokulahlekelwa kwesisindo.
Lokhu kungenxa yokuthi lokhu kudla kusiza ukugqugquzela inqubo yokushiswa kwamafutha emzimbeni ngokuphumelelayo.
Ngokuvamile, ukulahlekelwa isisindo ekudleni kwe-keto kungaba kusuka ku-0.5 kuya ku-1.5 kilograms ngesonto.
Kodwa-ke, kufanele siqaphele ukuthi lokhu kuncike ezintweni eziningana, njengesisindo somuntu samanje, nomsebenzi wabo womzimba.
Ngokuvamile, kungcono ukunciphisa umzimba kancane kancane futhi unempilo, futhi uhambisane nodokotela noma isazi sokudla okunomsoco ongakwazi ukuqapha isimo ngezikhathi ezithile.
Lokhu kuzoqinisekisa imiphumela ephumelelayo neqhubekayo ngendlela enempilo nephephile.
Ulahlekelwe yimalini ku-keto?
Ukudla kwe-ketogenic (keto) kuwukudla okudumile kwesisindo.
Lolu hlelo luncike ekunciphiseni ukusetshenziswa kwama-carbohydrate kanye nokwandisa ukusetshenziswa kwamafutha, okuphusha umzimba ukuba ushintshele esimweni esibizwa ngokuthi i-ketosis.
I-Ketosis inqubo yokuguqula amafutha abe umthombo oyinhloko wamandla esikhundleni sama-carbohydrate.
Uma ulandela ukudla kwe-keto njalo nangendlela efanele, abantu ngabanye bangafinyelela imiphumela ebalulekile yokulahlekelwa isisindo.
Kodwa inani umuntu angalahlekelwa lisuka ku-keto liyahlukahluka kumuntu nomuntu, njengoba kuncike ezicini eziningana, kuhlanganise nesisindo esiyisisekelo, ubudala, izinga lomsebenzi womzimba, nomgomo olindelekile.
Kumele kuqashelwe ukuthi ukulahlekelwa isisindo nge-keto akwenzeki ngaso leso sikhathi, futhi abanye abantu bangase badinge amasonto ambalwa ukuze baqale ukubona imiphumela.
Ngakho-ke, ukubekezela nokuqhubeka ekubambeleleni ekudleni kwe-ketogenic kuyizihluthulelo zempumelelo.
Ukugcina imiphumela etholakala nge-keto, kunconywa ukuthi uqhubeke nokudla ukudla okunempilo, okunomsoco ngemuva kokuqeda uhlelo.
Ukubuyela ekudleni okudala okunama-carbohydrate amaningi kungaba yisihluthulelo sokubuyisa isisindo esilahlekile.
Abantu kufanele bahlale bebonana nodokotela noma uchwepheshe wezokudla okunempilo ngaphambi kokuqala noma yikuphi ukudla okusha, okuhlanganisa ne-keto, ukuze baqinisekise ukuthi kufaneleka ngokwempilo yabo kanye nesimo sezicubu.
Umgomo kufanele ngaso sonke isikhathi kube ukuzuza ukulahlekelwa kwesisindo okunempilo nokuphephile.
Yikuphi ukudla okuvunyelwe ekudleni kwe-keto?
Ukudla kwe-keto kungenye yezindlela ezintsha zokudla ezithandwa kakhulu emhlabeni wonke.
Kuwukudla okune-carb ephansi, okunamafutha amaningi okuhloswe ngayo ukushintsha umzimba wakho esimweni se-ketosis lapho umzimba ukwazi ukushisa amafutha njengomthombo wawo omkhulu wamafutha esikhundleni sama-carbohydrates.
Njengoba ukudla kwe-keto kudinga ukuncishiswa okuphawulekayo kokudla kwe-carbohydrate, kufaka phakathi uhlu olulinganiselwe lokudla okuvunyelwe.
Nakhu okunye ukudla okuvunyelwe ekudleni kwe-keto:
- Inyama nenhlanzi: okuhlanganisa inyama yenkomo, inkukhu, ingulube, nezinhlanzi ezinamafutha njenge-salmon ne-tuna.
- Imikhiqizo yobisi: njengoshizi omhlophe kanye neyogathi enamafutha agcwele.
- Amaqanda: Amaqanda awumthombo omuhle wamaprotheni namafutha anempilo futhi anobungani be-keto.
- Imifino enamahlamvu aluhlaza: njengesipinashi, iklabishi, nolethisi, njengoba iqukethe ama-carbohydrate ambalwa futhi agayeka ngokushesha.
- Amafutha anempilo: njengeminqumo, amafutha omnqumo, amafutha kakhukhunathi, nebhotela.
Kubalulekile ukugcina ama-carbs ephansi futhi ugxile ekudleni amafutha anempilo namaprotheni ekudleni kwe-ketogenic.
Noma ubani olandela lokhu kudla kufanele futhi abonane nodokotela noma uchwepheshe wezokudla okunomsoco ukuze aqinisekise ukuthi izidingo zomuntu ngamunye zomsoco ziyahlangatshezwa nokuthi umzimba ngokuvamile unempilo.
Ngidlani uma ngilambile ku-keto?
Uma uzizwa ulambile ngenkathi udla i-keto, kunezinketho eziningi ezinempilo nezimnandi ongazidla.
Nakhu okunye ukudla kwe-keto uma ulambile:
• I-apula elincane elisikiwe futhi uliphelezele nebhotela lemvelo le-venetian ukwengeza amafutha anempilo nokudla okunempilo.
• Izinti zebhotela, ukuze uthole ukunambitheka okucebile nomuzwa wokusutha, zingadliwa ngokwazo noma zengezwe ocezwini oluncane lukashizi oncibilikisiwe noma i-oatmeal ethosiwe.
• Amaqanda abilisiwe, aqukethe amaprotheni adingekayo ekwakheni nasekuvuseleleni amangqamuzana.
• Inkukhu eyosiwe ibhidlika ngesosi yeyogathi yemvelo egcwele amaprotheni.
• Isitsha esincane sembewu egazingiwe njengethanga noma imbewu ye-hemp ukwengeza amafutha anempilo nezakhamzimba.
• Iqatha lenyama yenkomo ezondile elinemifino enamahlamvu eqandisiwe kanye nezinhlamvu.
• Ekugcineni, ama-alimondi athosiwe futhi anosawoti, okuyisidlo esisheshayo esikwenza uzizwe ugcwele phakathi kokudla.
Kungakhathaliseki ukuthi iyiphi inketho oyikhethayo, kubalulekile ukukhumbula ukuthi ukonga kuma-carbs nokwandisa amafutha anempilo kuyindlela ephumelela kakhulu yokunamathela ekudleni kwe-keto futhi uzizwe uqabulekile futhi uphumule.
Zingaki izinsuku engiqhubeke nokudla kwe-keto?
Umuntu ngamunye ubelokhu ekudla kwe-keto isikhathi esihlukile, kuye ngezinhloso zakhe nezidingo zomzimba.
Kodwa-ke, ngokuvamile, abantu abaningi batusa ukuqala ukudla kwe-keto okungenani amaviki angu-XNUMX ukuze bathole imiphumela emihle.
Kodwa kungcono ukuthi umuntu aqhubeke ohlelweni isikhathi eside kuze kube yilapho sekujwayeleke ngokuphelele le ndlela entsha yokondla kanye nokuzuza imiphumela engcono kakhulu yokunciphisa isisindo kanye nokwenza ngcono impilo yomphakathi.
Kungase kube kuhle kakhulu kubantu abafuna ukunciphisa umzimba noma ukufeza umgomo othile wezempilo ukuze bahlale ekudleni kwe-keto isikhathi eside, kuze kufike ezinyangeni ezimbalwa.
Izovela nini imiphumela yokulahlekelwa isisindo?
Uma umuntu eqala ukudla ukudla nokuzivocavoca njalo ukuze ehlise isisindo, kungokwemvelo ukuthi afune ukwazi ukuthi imiphumela ebonakalayo izovela nini.
Kodwa kubalulekile ukuqonda ukuthi inqubo yokulahlekelwa isisindo iyahlukahluka kumuntu nomuntu futhi ithinteka yizici eziningi ezahlukene ezifana neminyaka, ubulili, izakhi zofuzo, impilo jikelele kanye nendlela yokuphila.
Kodwa-ke, ezimweni eziningi, kungase kube noshintsho oluphawulekayo lwesisindo phakathi namasonto okuqala okulandela ukudla okunempilo nokuzivocavoca.
Ukuncipha kwesisindo kulesi sikhathi kuvame ukurekhodwa ngokushesha ngenxa yokugqugquzela umzimba ukuba ushise amanoni agciniwe njengomthombo wamandla.
Ngokuhamba kwesikhathi, umuntu angase abone ukwehla kwejubane lokulahlekelwa isisindo.
Lokhu kuvamile futhi kufanele kulindelwe njengoba umzimba uvumelana nezimo futhi ujwayela ukudla nokuzivocavoca.
Kubalulekile ukukhumbuza umuntu ukuthi izinguquko zesisindo azibonisi nje ukulahlekelwa kwamafutha, kodwa zingabandakanya ukuthuthukiswa kokubunjwa komzimba, lapho kukhona ukwanda kwemisipha kanye nokuncipha kwamaphesenti amafutha.
Kungcono uma umgomo wokunciphisa umzimba uwukugxila ekugcineni impilo enempilo futhi eqhubekayo kunokulinda ukubona imiphumela esheshayo.
Kungase kuthathe amasonto ambalwa noma ngisho izinyanga ukuze inqubo yokulahlekelwa isisindo ibonise imiphumela oyifunayo.
Kungumqondo omuhle ukuthi umuntu asebenzisane nesazi sokudla okunempilo noma umqeqeshi wezemidlalo ukuze azibekele imigomo enengqondo futhi amqondise ngendlela efanele.
Akufanele kukhohlwe ukuthi ukulahlekelwa isisindo esimeme futhi okunempilo kudinga isineke nokuzibophezela ekuphileni okunempilo nokulinganisela esikhathini eside.
Gxila ekudleni ukudla okunomsoco futhi olinganiselayo, ukuzivocavoca njalo, nokugcina indlela yokuphila esebenzayo nenempilo ukuze uthole imiphumela eqhubekayo yokulahlekelwa isisindo.
Umzimba uqala nini ukushisa amafutha ku-keto?
Umzimba uqala ukushisa amafutha ku-keto lapho ushintsha ukudla kwawo futhi unciphisa ukudla kwawo ama-carbohydrate futhi ukwandisa ukudla kwawo kwamafutha kakhulu.
Lapho umzimba unciphisa ama-carbohydrate atholakala kuwo njengomthombo wawo oyinhloko wamandla, umzimba uphoqeleka ukuba uthembele emafutheni agciniwe omzimba ukuze uthole uphethiloli.
Le nqubo yenzeka ngokukhiqiza ama-ketone, okuyizinhlanganisela ezakha lapho amafutha eshiswa.
Ama-ketones aphenduka abe uphethiloli womzimba futhi awuvumele ukuthi uthole amandla adingekayo.
Kukholakala ukuthi le nqubo ngokuvamile ingaqala izinsuku ezine kuya emasontweni amabili ngemva kwezinguquko ekudleni komuntu kanye nokuqala kwe-ketosis.
Kubalulekile ukuqaphela ukuthi isivinini sesikhathi sokuqala sokushisa amafutha sincike ezintweni eziningana ezifana nobukhulu bomzimba, izinga lomsebenzi womzimba, iphesenti lamafutha omzimba, kanye nezinga langaphambilini lokusetshenziswa kwe-carbohydrate.
Okokugcina, ukushisa amafutha ku-keto kuyinqubo yomuntu ngamunye futhi ingase ihluke kumuntu nomuntu.
Yiziphi izinkinga ze-keto slimmer?
I-keto slimmer iwukudla okune-carb ephansi, okunamafutha amaningi okuhloswe ngayo ukufaka umzimba esimweni se-ketosis.
Ezinye izinkinga zingase zivele ngenkathi ulandela lokhu kudla okukhethekile.
Ezinye zezinkinga ezingaba khona ze-keto slimmer zifaka:
- Ukuntuleka kwamandla nokukhathala: Abantu abalandela i-keto slimmer bangase babe nokuntuleka kwamandla nomuzwa wokukhathala ekuqaleni.
Lokhu kungenxa yokuthi umzimba ujwayele ukusebenzisa amafutha esikhundleni sikashukela njengomthombo wawo omkhulu wamandla. - Ukukhathazeka nokucindezeleka: Abanye abantu bangase babe nokushintsha kwemizwelo noma ukukhathazeka ngenkathi bedla ukudla okuncane kwe-keto.
Lokhu kungaba ngenxa yomphumela kashukela wegazi ophansi noma eminye imiphumela ekulinganisweni kwe-hormonal emzimbeni. - Izinkinga zokugaya ukudla: Abanye bangase babe nezinkinga zokugaya ukudla njengokuqunjelwa noma isifo sohudo ngenkathi bedla i-keto.
Lokhu kungenxa yokuthi ukushintsha ingxenye yamafutha namaprotheni ekudleni kungase kuthinte ukugaya. - Ukushoda kwezinye izakhamzimba: Ukulandela ukudla kwe-keto kungase kuholele ekuntulekeni kwezakhi ezithile ezibalulekile emzimbeni, njengefayibha namavithamini namaminerali athile.
Ngakho-ke, kubalulekile ukuqinisekisa ukuthi udla ukudla okunhlobonhlobo kanye nethuba lokuthintana nochwepheshe wezokudla ukuze uhlangabezane nezidingo zomsoco zomzimba.
Uma uhlela ukulandela i-keto slimmer, kubalulekile ukubonisana nodokotela wezokudla obhalisiwe ukuze uthole isiqondiso esiphelele kanye nolwazi mayelana nokudla kanye nezinkinga zakho ezingaba khona.
Kufanele futhi uqiniseke ukuthi ulandela ukudla okunempilo kanye nebhalansi yokudla okunempilo ukuze uqinisekise ukuthi umzimba uthola zonke izakhi ezidingekayo ukuze ugcine impilo enhle.
Yini evunyelwe futhi enqatshelwe ekudleni kwe-keto?
Ekudleni kwe-keto, kukhona ukudla neziphuzo ezivunyelwe kanti ezinye okufanele zigwenywe.
Ukudla kwe-keto kusekelwe ekudleni okuphansi kwama-carbohydrate kanye nokudla okuphezulu kwamafutha anempilo namaprotheni.
Nawa amanye amaphuzu ahlobene nokudla okuvunyelwe nokunqatshelwe kulolu hlelo:
kuvunyelwe:
• Amafutha anempilo: ibhotela likakotapheya, amafutha kakhukhunathi, amafutha omnqumo, amafutha e-clove, amafutha ezinhlanzi namantongomane anempilo njengama-alimondi nama-walnuts.
• Amaprotheni: inyama eyosiwe, inkukhu, inhlanzi, amaqanda, ubisi olunamafutha amancane kanye noshizi onamafutha amancane.
Imifino ene-fiber ephezulu: isipinashi, iklabishi, i-broccoli, i-cauliflower neminye imifino ene-fiber ephezulu.
• Izinongo nama-condiments: usawoti, pepper, i-turmeric, i-cumin, i-paprika ne-garlic.
Akuvunyelwe:
• Ama-carbohydrate: okusanhlamvu okufana nerayisi, ipasta, isinkwa, amazambane, okusanhlamvu kanye noju.
• Ushukela: amaswidi, amaswidi ethini, ushokoledi, amakhekhe neziphuzo ezibandayo.
• Izithelo: Izithelo ezinoshukela omningi njengobhanana, amagilebhisi, amawolintshi namakhiwane.
• Amafutha angenampilo: ibhotela evamile, amafutha e-hydrogenated kanye namafutha agcwele njengamafutha kakhukhunathi e-hydrogenated kanye ne-ghee.
• Iziphuzo ezidakayo: ziqukethe ushukela namacarbohydrates amaningi.
Kubaluleke kakhulu ukubonana nodokotela noma umeluleki wezokudla okunomsoco ngaphambi kokuqala ukudla kwe-keto, ukuqinisekisa ukudla okunomsoco nokuphepha kwezempilo.
Ingabe i-Tahini Keto Classic?
I-Tahini iyisithako esibalulekile ekudleni kwama-Arabhu, kodwa ingabe iyahambisana nokudla kwe-keto? Impendulo ithi yebo, ukusetshenziswa kwe-tahini ekudleni kwe-keto kuthathwa njenge-classical.
I-Tahini iwumthombo omkhulu wamafutha namaprotheni anempilo, futhi ngaleyo ndlela iqukethe inani eliphezulu lokudla okunempilo futhi inomthelela ekwaneliseni ukudla nasekunikezeni amandla.
Ngaphezu kwalokho, i-tahini iqukethe i-fiber yokudla ekhuthaza ukugaya futhi ithuthukise impilo yonke yokugaya.
Ngaphezu kwalokho, izinhlobo eziningi ze-tahini zine-calcium, insimbi novithamini E, ezinezinzuzo eziningi zezempilo emzimbeni.
Kodwa-ke, kufanele unake inani le-tahini elidliwayo ekudleni kwe-keto, njengoba kunconywa ukuyidla ngobuningi obuphakathi ngoba iqukethe ama-calories aphezulu.
Ngakho-ke, kungcono ukuthi umuntu abonane nodokotela wezokudla oqinisekisiwe ukuze anqume inani elifanele futhi alifake ekudleni kwakhe kwe-keto.
Ngazi kanjani ukuthi ngingene ekudleni kwe-keto?
Ukudla kwe-keto kubonakala ngokudla inani eliphansi kakhulu lama-carbohydrates, inani eliphezulu lamafutha anempilo, kanye nenani elilinganiselwe lamaprotheni.
Futhi uma ufuna ukwazi ukuthi ingabe unayo yini ukudla kwakho kwe-keto, ungabheka ezinye zezimpawu ezingase zibonise lokhu.
Phakathi kwalezi zimpawu:
- Ukuncipha kwesisindo: Ukuncipha kwesisindo kungase kube esinye sezibonakaliso eziyinhloko zokungena ekudleni kwe-keto, njengoba kuncike ekusebenziseni amafutha njengomthombo oyinhloko wamandla esikhundleni sama-carbohydrate.
- Ukuphefumula kwe-Ketogenic: Ungase ube nephunga elingavamile emlonyeni elifana nephunga lezithelo ezibolile, futhi lokhu kungaba uphawu lokuthi umzimba wakho ukhiqiza ama-ketones, okubuye abonise ukuthi ungene esimweni se-ketosis.
- Khulisa amandla akho: I-Keto yaziwa ngokuthuthukisa amandla okuguqula amafutha abe amandla, ukuze ukwazi ukuzwa ukwanda kwamandla nobungqabavu ngemva kokungena kulesi simiso.
- Ikhono lengqondo elithuthukisiwe: Abanye abantu baqaphela ukuthuthuka kokunaka futhi bagxile lapho bedla ukudla okune-ketogenic Lokhu kungase kube ngenxa yomphumela wama-ketone ebuchosheni.
- Ukuncipha kokulangazelela ushukela kanye nezithako zokudla okunomsoco: Ungase ube nokulangazelela okuncane kwamaswidi nezithako eziqukethe ama-carbohydrate, futhi lokhu kungase kubonise ukuthi ushintshele ku-keto ngempumelelo.
Kodwa-ke, kufanele siqaphele ukuthi lezi zimpawu zingahluka kumuntu nomuntu, futhi kungase kube nezimpawu ezengeziwe zokuthi uku-keto diet.
Ngakho-ke, kungcono ukubonana nochwepheshe wezokudla ngaphambi kokuqala noma yikuphi ukudla okusha ukuze uqinisekise ukuthi ufinyelela imigomo yakho ngendlela enempilo nephephile.
Ungakwazi yini ukuphuza ubisi ekudleni kwe-keto?
Ukudla kwe-ketogenic kungenye yezidlo ezithandwayo ezisetshenziselwa ukufeza ukulahlekelwa isisindo nokukhuthaza impilo.
Lolu hlelo lusekelwe ekwehliseni ukusetshenziswa kwama-carbohydrate nokwandisa ukusetshenziswa kwamafutha anempilo namaprotheni.
Phakathi kweziphuzo abaningi abathembele kuzo empilweni yabo yansuku zonke kubalwa ubisi.
Kungenzeka yini ukuphuza ubisi ekudleni kwe-keto? Impendulo inguyebo, ubisi lungaphuzwa ekudleni kwe-keto, inqobo nje uma ukhetha izinhlobo ze-carb ephansi.
Isibonelo, ungakhetha iyogathi emhlophe enamafutha aphansi noma ubisi lwezitshalo ngaphandle koshukela owengeziwe.
Lezi zinhlobo zeyogathi zine-carbs ephansi futhi ziphezulu kumafutha anempilo namaprotheni, okwenza kube yi-ketogenic.
Ngaphezu kwalokho, iyogathi ingadliwa njengengxenye yesinye isidlo, njengeyogathi, ecebile ngamafutha anempilo namaprotheni.
Ekugcineni, ukudla ubisi ekudleni kwe-keto kuncike ekukhetheni izinhlobo ezinempilo nezifanelekile zokudla.
Ingabe amaqanda abilisiwe yi-keto?
Ngokuphathelene nokudla kwe-keto, amaqanda abilisiwe ayindlela enhle kakhulu yokufaka ekudleni, njengoba amaqanda egcwele amaprotheni namafutha anempilo.
Ngaphezu kwalokho, iqukethe ama-carbohydrate ambalwa, afaka isandla ekugcineni isimo se-ketosis nokukhiqizwa kwama-ketones.
Kuyazuzisa futhi ukuthi amaqanda aqukethe amavithamini namaminerali abalulekile njengovithamini A, uvithamini D, insimbi ne-selenium.
Ngakho-ke, ukwengeza amaqanda abilisiwe ekudleni kwakho kwe-keto kuzoba inketho enempilo futhi enomsoco.
