Ulwazi mayelana nokunciphisa ukushisa ngo-anyanisi

U-Mohamed Sharkawy
ulwazi oluvamile
U-Mohamed SharkawyIhlolwe ngu: Mostafa AhmedOkthoba 17, 2023Isibuyekezo sokugcina: ezinyangeni ezi-5 ezedlule

Nciphisa ukushisa ngo-anyanisi

U-anyanisi uyisithako esibalulekile ekuphekeni okuningi okumnandi.
Naphezu kwephunga lawo elimnandi nokunambitheka okunamandla, u-anyanisi unezinzuzo ezibalulekile zezempilo ezihlanganisa ukuthuthukisa isimiso somzimba sokuzivikela ezifweni kanye nokunciphisa ingozi yesifo senhliziyo nomdlavuza.
Nakuba u-anyanisi evame ukusetshenziswa njengesinongo ekudleni okuhlukahlukene, ucwaningo lwakamuva lubonise ukuthi ungasetshenziswa futhi ukwehlisa izinga lokushisa lomzimba ngokwemvelo.
Ngemva kokulungisa u-anyanisi bese uwusika ube yizicucu ezincane, ubekwa esikhumbeni sebunzi nekhanda, okusiza ukupholisa umzimba nokunciphisa izinga lokushisa.
Imiphumela yocwaningo olwenziwe eqenjini labahlanganyeli ibonise ukusebenza kwale ndlela ekwehliseni izinga lokushisa lomzimba ngokushesha kunemithi yomkhuhlane etholakala emakethe.
U-anyanisi uqukethe i-thiosulfinate ehlanganisiwe, enomthelela ekuqedeni ukushisa okweqile emzimbeni kanye nokuthulisa isimiso sezinzwa.
Ngaphezu kwalokho, ukusebenzisa u-anyanisi ukunciphisa izinga lokushisa lomzimba kuyindlela ephephile nephumelelayo.
Kuyaziwa ukuthi eminye imithi elwa nomkhuhlane ingase ibangele imiphumela engemihle ezinganeni nakubantu abadala ngokufanayo.
Kodwa ngokusebenzisa u-anyanisi, abantu ngabanye bangazuza ezinzuzweni zayo zezempilo ngaphandle kwemiphumela emibi eyingozi.
Kungashiwo ukuthi ukusebenzisa u-anyanisi ukwehlisa izinga lokushisa lomzimba kuyindlela engokwemvelo futhi engabizi kakhulu abantu abangayizama lapho kudingeka.
Kodwa-ke, kungcono ukubonana nodokotela ngaphambi kokuzama noma iyiphi indlela entsha yokuqinisekisa ukuthi ayikho imiphumela emibi engaba khona, ikakhulukazi esimweni sokuphuza eminye imithi noma ukuba nezifo ezingelapheki.
Ukushisa okuphezulu kungase kube uphawu lwenkinga yezempilo enkulu, ngakho-ke umuntu kufanele abambelele ekuphumuleni okudingekayo nokunakekelwa ukuze azizwe engcono.

Nciphisa ukushisa ngo-anyanisi

U-anyanisi uqala nini ukusebenza?

Ucwaningo oluningi lwesayensi lwenziwe ukuveza isikhathi sokuqala komphumela ka-anyanisi emzimbeni.
Ngokwalezi zifundo, u-anyanisi ungaqala ukusebenza ngokushesha noma uthathe isikhathi ukuze usebenze ngokugcwele.
Abanye bangase babone ukuqala komphumela ka-anyanisi emzimbeni emizuzwini embalwa ngemva kokuwudla.
Kungabangela ukwanda kwezinyembezi nokushiswa kwamehlo, kanti amafutha ka-anyanisi avuza ezimisweni zokuphefumula, okuholela ekulunyweni nokuluma emphinjeni nasemakhaleni.
Umphumela ka-anyanisi ungaba kancane kancane, njengoba kuthatha isikhathi ukuze usebenze ngokugcwele emzimbeni.
يمكن أن يتراوح ذلك من ساعة إلى ساعتين تقريبًا. خلال هذه الفترة، ينتقل البصل من الجهاز الهضمي إلى البلازما في الدم، حيث يتفاعل مع العديد من المركبات الكيميائية في الجسم.
Umphumela ka-anyanisi emzimbeni ungenxa yezingxenye zawo ezisebenzayo ezifana ne-selenium, isulfure, i-flavonoids, ne-alyl sulfide.
Lezi zinhlanganisela zinezinzuzo eziningi zezempilo, okuhlanganisa amandla azo okulwa nokucindezeleka okwenziwe nge-oxidative, ukunciphisa amazinga kashukela egazini, nokuthuthukisa impilo yenhliziyo.
Kufanele kucatshangelwe ukuthi isikhathi sokuqala kwemiphumela ka-anyanisi singahluka kumuntu oyedwa kuya kwesinye.
Lokhu kungenxa yokuhlukahluka kwezici ezifana neminyaka, impilo evamile, ukusetshenziswa kuka-anyanisi, nendlela yokulungisa.
Ngakho-ke, kungase kusize ukuzama u-anyanisi njalo ukuze uthole ukuthi umzimba wakho usabela isikhathi esingakanani uma uwadla.
Luseluningi ucwaningo olwenziwayo ngo-anyanisi kanye nemiphumela yawo engaba khona empilweni.
Ngakho-ke, ngaphambi kokwenza noma yiluphi ushintsho ekudleni kwakho noma ukudla noma yikuphi u-anyanisi, kuhlale kuhle ukuthi uthintane nodokotela noma uchwepheshe wezempilo.

Ngilehlisa kanjani izinga lokushisa ngokushesha?

Izinsuku ezishisayo zinikeza inselele enkulu kubantu abaningi emhlabeni jikelele, njengoba befuna izindlela ezisebenzayo zokunciphisa izinga lokushisa.
Kulezi zindaba, sizobuyekeza amathiphu athile awusizo angasiza ukwehlisa izinga lokushisa ngokushesha nangokwemvelo.
Khumbula ukuthi uma uhlangabezana nezimpawu ezinzima ngenxa yezinga lokushisa eliphezulu, kungcono ukubonana nochwepheshe bezempilo ekunakekelweni okuphuthumayo.

Iziphuzo ezibandayo:
Phuza uketshezi olubandayo kakhulu. Amanzi eqhwa, amajusi amasha, nesobho elibandayo kungase kusebenze ngokukhethekile ekwehliseni izinga lokushisa ngokushesha.
Iziphuzo ezibandayo zingapholisa umzimba futhi zinikeze impumuzo ngokushesha.

Hlala emthunzini:
Ukuhlala emthunzini kungase kube enye yezindlela ezingcono kakhulu zokunciphisa izinga lokushisa.
Umthunzi unikeza isiphephelo elangeni elishisayo futhi unciphisa ukushisa okuzungezile.
Esikhundleni sokuhlala elangeni eliqondile, zama ukufuna indawo epholile, enomthunzi lapho ungakhululeka khona futhi uphole.

I-ventilation efanele:
Ukuvula amafasitela neminyango ukuze kungene umoya omuhle kungaba ukhiye ekwehliseni izinga lokushisa ngokushesha.
Zama ukuvula amawindi ekuseni kakhulu noma kusihlwa ukuze uvumele umoya opholile ungene ngaphakathi.
Ungasebenzisa futhi isiphephetha-moya ukuze uthuthukise ukungena komoya kanye nokujikeleza komoya ekamelweni.

Sebenzisa ifeni namanzi abandayo:
Ukusebenzisa isiphephetha-moya nokubeka amabhodlela amanzi abandayo phambi kwayo kungasiza ukwehlisa izinga lokushisa eliphelele ekamelweni.
Umoya opholile ovela kusiphephetha-moya ungase uqede ukushisa futhi unikeze umuzwa onethezekile.

Gqoka izingubo ezifanele:
Khetha izingubo ezilula nezikhululekile ezenziwe ngendwangu yemvelo efana nekotini, gwema izingubo eziqinile nezisindayo.
Izingubo ezixegayo zivumela umoya ukuthi ugeleze emzimbeni wonke futhi zisiza ekupholiseni ngokushesha.

Gwema ukujima okukhandlayo:
Ngezinsuku ezishisayo, kungcono kakhulu ukugwema ukuvivinya umzimba okukhandlayo ngaphandle, njengoba lezi zivivinyo zandisa izinga lokushisa lomzimba.
Ukuzivocavoca okulula njengokuhamba isikhathi esifushane ezindaweni ezinomthunzi kungashukumisa ukujikeleza kwegazi futhi kwehlise izinga lokushisa.
Ngokusebenzisa lawa macebiso, ungakwazi manje ukukhulula ukushisa okunamandla futhi uzigcine unethezekile ngezinsuku ezishisayo.
Cabangela isimo sakho sempilo bese usebenzisa amasu afanele ukuze ahambisane nezidingo zakho.

Ngilehlisa kanjani izinga lokushisa ngokushesha?

Ingabe ulamula uyasiza ekwehliseni umkhuhlane?

Izinkolelo eziningi ezithandwayo zikhomba izinzuzo zikalamula ekudambiseni ukushisa nokwehlisa izinga lokushisa ehlobo.
Nokho, kubalulekile ukuveza ukuthi lezi zimangalo azisekelwa ngokwesayensi futhi abukho ubufakazi obuqinile bokufakazela ubuqiniso bazo.
Ulamula uthathwa njengesithelo esinovithamini C kanye nama-antioxidants, athinta kahle impilo yomzimba.
Ukuphindaphinda kabili ukudla kwezithelo nemifino enothile ngamavithamini emvelo kanye nezakhamzimba kungase kube nomthelela ekusekeleni isimiso somzimba sokuzivikela ezifweni nasekuthuthukiseni isimo sezempilo esijwayelekile, futhi lezi yizici ezingase zibe nengxenye ekuzizweleni komuntu ukunethezeka phakathi nezikhathi zokushisa okuphezulu.
Nokho, ulamula uwodwa awunazo izici ezikhethekile eziwusiza ukwehlisa izinga lokushisa.
I-Lemon ingadliwa ngendlela yejusi noma yengezwe eziphuzweni ezibandayo ukuze uzizwe uqabulekile futhi uthambisa umzimba.
Ingasetshenziswa futhi ekulungiseleleni izitsha eziqabulayo njengamasaladi neziphuzo zasehlobo ukwengeza ukunambitheka okuhlukile futhi kuthuthukise umuzwa wokuphola.
Izinzuzo eziningi zezempilo zikalamula ziye zacutshungulwa, kodwa umphumela wawo oqondile ekwehliseni izinga lokushisa awuzange ufakazelwe.
Ngakho-ke, kufanele sazi ukuthi lolu lwazi lungase lube imibono engaqinisekisiwe ngokwesayensi.
Ngokuvamile, ulamula waziwa ngezakhiwo zawo eziqabulayo nezizuzisayo empilweni yomzimba.
Ukuwudla njengengxenye yokudla okulinganiselayo kungathuthukisa ukugaya futhi kusekele amasosha omzimba.
Ukuze ugweme imiphumela emibi engenzeka, kubalulekile ukubonana nodokotela ngaphambi kokudla noma yikuphi ukudla noma isiphuzo ngobuningi.
Kafushane, ulamula awunazo izinto ezikhethekile zokwehlisa izinga lokushisa, kodwa uthathwa njengengxenye yokudla okunempilo nokunomsoco, futhi ungadliwa ukuze ujabulele izinzuzo zawo eziqabulayo ehlobo.

Ngilehlisa kanjani izinga lokushisa ngokwemvelo?

Ingabe u-anyanisi udonsa izifo

Kuningi ukudla okungokwemvelo kanye nezithako ezikhuthaza impilo futhi zilwe nezifo ekuphileni kwethu kwansuku zonke.
Enye yalezi zithako zemvelo esezithole ukuthandwa kabanzi u-anyanisi.
Ubuwazi ukuthi u-anyanisi awusona nje isithako sokupheka sokwengeza ukunambitheka kokudla, kodwa futhi anezakhiwo zokunciphisa ukuvuvukala nokukhuthaza impilo yonke?

U-anyanisi uqukethe izinhlobonhlobo zamakhemikhali asebenzayo afana ne-flavonoids, ama-sulfochemicals nama-sulfur compounds, akha amandla anamandla okwelapha.
Ucwaningo lwesayensi luveza ukuthi u-anyanisi ubuye abe nama-antioxidants aqinisa amasosha omzimba futhi avikele umzimba ekulimaleni okubangelwa ama-radicals mahhala.
U-anyanisi ubuye abe nama-antibiotic emvelo asiza ukulwa nama-bacteria nama-virus.
Ngakho-ke, ukudla u-anyanisi kuyingxenye ebalulekile yokudla okunempilo ukulwa nezifo nokukhuthaza impilo yonke.
هناك استخدامات متعددة للبصل في مكافحة الالتهابات. فعلى سبيل المثال، يمكن استخدام شرائح البصل الموضوعة على منطقة الإنفلونزا أو البثور لتسكين الألم وتخفيف الالتهاب.
Futhi, ijusi ka-anyanisi ingasetshenziswa njengendlela yokuzuza ezicini zayo zokulwa nokuvuvukala.
Naphezu kwezinzuzo eziningi zika-anyanisi ekulweni nokuvuvukala, abantu abane-allergies ka-anyanisi noma izinkinga zesisu kufanele bazigweme.
Kubuye kuhlale Kunconywa ukuthi uthintane nodokotela ngaphambi kokufaka u-anyanisi ekudleni okukhethekile.
Akungabazeki ukuthi u-anyanisi udlala indima ebalulekile ekwenzeni ngcono impilo yethu iyonke kanye nokulwa nezifo.
Ngakho-ke, singazuza kukho njengesithako semvelo ekudleni kwethu ukukhulisa impilo yethu nokugcina amasosha omzimba aqinile.
البصل هو إضافة لذيذة ومفيدة لطعامنا اليومي. فلنستمتع بفوائده الصحية ونجعله جزءًا من نظامنا الغذائي الصحي.

Ukulimala kuka-anyanisi ukunciphisa ukushisa

Ehlobo elishisayo, abantu bazama kanzima ukugwema ukushisa okushisayo futhi bagcine imizimba yabo ipholile.
Elinye lamasu ajwayelekile okufeza lokhu ukudla ukudla okusiza ukwehlisa izinga lokushisa lomzimba.
Phakathi kwalokhu kudla kukhona u-anyanisi, okuwukudla okuvamile ezitsheni zamasiko amaningi.
Kodwa-ke, kunezingozi ezingase zibe khona ekudleni u-anyanisi ngomzamo wokwehlisa izinga lokushisa lomzimba.
Ukusetshenziswa kakhulu kuka-anyanisi kungadala izinkinga zempilo kwabanye abantu, okuhlanganisa:

  1. Izinkinga zesistimu yokugaya ukudla: U-anyanisi uqukethe into ebizwa ngokuthi i-allicin, engabangela ukwanda kwe-acids esiswini bese ihlukumeza udonga lwamathumbu, lokhu kungadala izifo noma izinkinga zokugaya ukudla kwabanye abantu abangezwani no-anyanisi noma abanezinkinga ezikhona kakade zokugaya ukudla. .
  2. Umoya omubi: U-anyanisi uthathwa njengokunye kokudla okudala umoya omubi, ngenxa yengxube yesulphur equkethwe kuyo.
    Ngakho-ke, abantu abadla u-anyanisi ngokweqile bangase babe nenkinga engathandeki ngephunga lomlomo wabo.
  3. Ukwanda kwamagesi amathumbu: Ukudla u-anyanisi ngobuningi kungakhuphula ukukhiqizwa kwamagesi amathumbu emzimbeni, okungase kubangele ukungakhululeki nokuqunjelwa emathunjini.

Kuyaphawuleka ukuthi abantu abangezwani no-anyanisi futhi abangaphathwa yizifo ezaziwayo zokugaya ukudla bangazuza ngokuwusebenzisa ngokulinganisela njengokudla okuwusizo kokwehlisa izinga lokushisa lomzimba.
Kodwa-ke, abantu kufanele baqaphele futhi bangadli u-anyanisi omningi ngesikhathi esisodwa ukuze bagweme noma yimiphi imiphumela emibi yezempilo.
Ngokuvamile, abantu kufanele balinganisele ukudla ukudla okubandayo nokulinganisela ekudleni kwabo u-anyanisi nokunye ukudla okufanayo.
Uma ukholelwa ukuthi ungase ube nokusabela okungekuhle noma izinkinga zempilo lapho udla u-anyanisi, kungcono ukubonana nodokotela ukuze uthole iseluleko esifanelekayo kanye nesiqondiso esifanelekile sokudla esingase sihambisane nesimo sakho sezempilo.

Ukulimala kuka-anyanisi ukunciphisa ukushisa

Ingabe kuvumelekile ukubeka u-anyanisi onyaweni?

Abantu abaningi bayazibuza ngezinzuzo nokulimala kokubeka u-anyanisi ezinyaweni, futhi lo mkhuba ubhekwa njengemvelaphi yendabuko yasendulo.
Ezinye izinkolelo zisabalele phakathi kwabantu mayelana nezinzuzo zezempilo ezingaba khona zokubeka u-anyanisi ezinyaweni, njengokuqeda ukukhwehlela, ukwelapha umkhuhlane, i-asidi epholile, nezinye izinto.
Kodwa ingabe lo mkhuba unaso isisekelo sesayensi?

Ithimba labacwaningi lenze ucwaningo mayelana nokufaneleka kanye nesidingo sokubeka u-anyanisi ezinyaweni.
Abacwaningi baphetha ngokuthi abukho ubufakazi obuqinile besayensi ukuze kuzuze ukubeka u-anyanisi ezinyaweni.
U-anyanisi yimifino equkethe izinto zemvelo ezinenzuzo empilweni yomuntu, njenge-allicin ne-quercetin.
Kodwa ukubeka u-anyanisi ezinyaweni akunikezi umzimba nganoma yiziphi izinzuzo ezengeziwe uma kuqhathaniswa nokuwathatha ngomlomo.
Abanye abantu bangase bazizwe bethuthuka okwesikhashana kwezinye izimpawu lapho begcoba u-anyanisi ezinyaweni, kodwa lokhu kubangelwa kakhulu umphumela ongokwengqondo noma wokufudumala kwezinyawo.
Kodwa-ke, ukubeka u-anyanisi ezinyaweni kungabangela ezinye izinkinga zempilo ezincane njengokucasuka kwesikhumba kanye nokuwa kwesikhumba sika-anyanisi kungabangela iphunga elingadingeki.
Kungcono ukusebenzisa u-anyanisi ekuphekeni ukuze uthole izinzuzo zabo zezempilo ezifakazelwe ngokwesayensi, kunokuzifaka ezinyaweni.
Ekugcineni, abantu kufanele bathembele kusayensi nocwaningo lombhalo lapho benza izinqumo ngempilo yabo kanye nokwelashwa komuntu siqu.
Kuthebula elilandelayo, okutholwe ocwaningweni kufinyezwa:

Lokho okwatholwa ucwaningo
Ukubeka u-anyanisi onyaweni akuhlinzeki ngezinzuzo zesayensi
Ukubeka u-anyanisi ezinyaweni kungase kubangele izinkinga ezincane
Ukusebenzisa u-anyanisi ekuphekeni kubhekwa njengento engcono kakhulu

Abantu bayelulekwa ukuthi babonane nodokotela futhi bafune imithombo yesayensi enokwethenjelwa ngaphambi kokuthatha noma iyiphi indlela yezempilo yendabuko, efana nokubeka u-anyanisi ezinyaweni.

U-anyanisi ulahlekelwa nini izinzuzo zawo?

Ucwaningo lwakamuva lubonise ukuthi u-anyanisi uyimifino enempilo enenzuzo emzimbeni womuntu.
U-anyanisi uqukethe izakhi eziningi ezibalulekile ezifana namavithamini, amaminerali, kanye ne-fiber yokudla, ngakho-ke abantu abaningi batusa ukudliwa ekudleni kwansuku zonke.
Kodwa-ke, kufanele wazi ukuthi u-anyanisi angalahlekelwa ezinye zezinzuzo zawo zezempilo uma echayeke ezimeni ezithile noma uphathwa ngendlela engafanele.
U-anyanisi ungathinteka ezintweni ezifana nokungagcini kahle, ukushisisa ngokweqile, noma ukupheka okungenampilo.
Uma u-anyanisi egcinwe ezimeni ezingafanele, njengendawo enomswakama noma eshisayo, angalahlekelwa umsoco wawo futhi uwohloke ngokushesha.
Kunconywa ukuthi ugcine u-anyanisi endaweni epholile, eyomile, njengesiqandisi, ukuze ulondoloze izinga lakho kanye nokudla okunomsoco.
Ngokuqondene nokushisisa ngokweqile kuka-anyanisi, kungase kuholele ekulahlekelweni kwamanye amavithamini namaminerali akhe angezwani nokushisa.
Ngakho-ke, kunconywa ukupheka u-anyanisi isikhathi esifushane phezu kokushisa okuphansi ukuze ulondoloze izinzuzo zabo zokudla okunomsoco.
Ukupheka u-anyanisi ngezindlela ezinempilo kungase futhi kubaluleke kakhulu ukuze uthole okuningi kuwo.
Kufanele ugweme ukusebenzisa amafutha anamafutha amaningi noma ukuthosa ngokweqile, njengoba u-anyanisi ethinteka kabi ngalezi zinqubo ezingenampilo.
Kungcono ukubilisa kancane noma u-anyanisi ugaye emafutheni amancane emifino.
Ngakho-ke, uma kunakekelwa ukugcinwa okunempilo nezindlela zokufudumeza, u-anyanisi angagcina izinzuzo zawo zokudla okunomsoco phakathi nesikhathi sokusetshenziswa.
Izinzuzo zika-anyanisi zingase zihlanganise ukuthuthukisa amasosha omzimba kanye nokunciphisa ingozi yezifo ezithile ezifana nesifo senhliziyo nomdlavuza.
Ngaphambi kokusebenzisa u-anyanisi ekuphekeni kwakho okuthandayo noma ukungeza ekudleni kwakho, kuhle ukuthi unake indlela yokugcina nokuzilungiselela, ukuze usebenzise izinzuzo zabo zezempilo ezimangalisayo.

Indlela yokusebenzisa ama-compress ezinganeni ukunciphisa izinga lokushisa eliphezulu

Ungawabeka kuphi amaphakethe okushisa?

Ucwaningo olusha luthi ukubeka amaphakethe okushisa ezindaweni ezifanele kungaba nomthelela omkhulu ekusebenzeni kwawo, ngakho-ke kufanele abekwe kuphi? Ukusebenzisa ama-heat compresses kunikeza izinzuzo eziningi zezempilo, njengokukhulula ubuhlungu, ukuvuselela ukujikeleza kwegazi, nokunciphisa ukuvuvukala.
Kodwa ukuze zisebenze kahle, kufanele zibekwe ezindaweni ezifanele ukuze zithole okuningi kuzo.
Izindawo eziningi emzimbeni zingazuza ngokufaka ukucindezela kokushisa.
Nazi ezinye izindawo lapho ukucindezela ukushisa kungasetshenziswa khona:

  1. Intamo namahlombe: Abantu abaningi bahlushwa ubuhlungu bentamo nasemahlombe ngenxa yokucindezeleka nokucindezeleka.
    Ukusebenzisa iphakethe lokushisa kule ndawo kungasiza ekuphumuleni kwemisipha nokunciphisa ubuhlungu.
  2. Emuva: Ingemuva ingenye yezingxenye zomzimba ezivezwe kakhulu ebuhlungu nokucindezeleka.
    Ukufaka iphakethe lokushisa ngemuva kunganikeza ukukhululeka kokucindezeleka okusheshayo futhi kudambise imisipha.
  3. Isisu: Ezimweni zesisu noma ukuphazamiseka kokugaya ukudla, i-compress yokushisa ingafakwa esiswini ukuze kuthobe imisipha futhi kudambise ubuhlungu.
  4. Amalunga: Abantu abaningi bahlushwa ubuhlungu bamalunga, njengamadolo namalunga ehlombe.
    Ukucindezela ukushisa kungasetshenziswa ukudambisa ubuhlungu nokunciphisa ukuvuvukala.
  5. Indlebe namazinyo: Ezimweni zobuhlungu bendlebe noma bezinyo, i-compress yokushisa ingafakwa endaweni ebuhlungu ukuze kukhululeke ubuhlungu.

Khumbula njalo ukuthi amaphakethe okushisa kufanele asetshenziswe ngokuhlakanipha nangokucophelela.
Ngaphambi kokuyisebenzisa, kungcono ukuhlola izinga lokushisa elinconywayo kanye nobude bendlela ngayinye yokwelapha futhi uqiniseke ukuthi azikho izinkinga zempilo ezivimbela ukusetshenziswa kwayo.
Ukucindezela ukushisa kungaba ithuluzi eliphumelelayo lokukhulula ubuhlungu nokuthuthukisa induduzo.
Ukuzibeka ezindaweni ezifanele emzimbeni kungaba nomthelela omuhle emiphumeleni oyifunayo.

Shiya amazwana

ikheli lakho le-imeyili ngeke lishicilelwe.Izinkambu eziyisibopho zikhonjiswa ngu *