Yilwa nemithambo ye-varicose ngale beet kanye neparsley smoothie
Ngalokhu kuzamazama uzokwazi ukulwa nemithambo ye-varicose ngokwakho, ikhambi lasekhaya elivela kubo bonke abantu abazimisele ukupheka kancane
Ngalokhu kuzamazama uzokwazi ukulwa nemithambo ye-varicose ngokwakho, ikhambi lasekhaya elivela kubo bonke abantu abazimisele ukupheka kancane
Enye yezinzuzo eziningi ze-hummus ukuthi kunezindlela eziningi zokuyilungiselela ukuze ungabi nesithukuthezi ngayo. Lapha sikulethela okuhle kakhulu.
Unganqikazi ukusebenzisa ngokunenzuzo amathiphu ethu ukudala amahlumela wakho ekhaya, uzokwenza izitsha zakho zibukeke zihlukile futhi zinempilo
Sikunikeza izindlela ezine zokushiya elinye noma lonke ibhotela kusuka ezindleleni zokupheka zokubhaka ukukusiza ukunciphisa amakhalori.
Kunezindlela zokupheka eziningi, kepha lena ngeke ikushiye ungenandaba, funda ukuthi ungasilungisa kanjani isiphuzo se-alimondi esinika amandla ukuze ugcwalise impilo
I-sauce ethandwa kakhulu yi-basil pesto sauce. Ilungele ukuhlanganiswa namasaladi, ipasta, imidumba, njll. Nakekela impilo yakho
Amanzi ophayinaphu alungile ukusigcina siphilile, unakekela umzimba wethu nezimbali zethu zamathumbu, uzizwe ungcono ngalesi siphuzo semvelo
Sikunikeza izindlela zokupheka ama-smoothies amahlanu anoshukela ophansi (awekho awadluli amagremu ayi-10) ukukusiza unakekele ulayini wakho.
Unganqikazi ukulungisa la manzi e-ginger ukukusiza wehlise isisindo, uzohlanza umzimba wakho ngobuthi futhi uqede uketshezi, okulula kakhulu nokunothile ukuphuza
IGranola ingukudla okuphelele futhi okunomsoco ongakwenza ekhaya, iresiphi elula engeke ikudumaze wena noma umzimba wakho
Funda ukuthi ungalungisa kanjani ibhotela le-turmeric elilula kakhulu ukwenziwa ekhaya futhi lokho ngeke kushiye noma ngubani engenandaba, ngokungeziwe, izakhiwo zalo zihle kakhulu
Sifuna enye indlela enempilo yokwenza isinkwa esimhlophe esicocekile, zenzele abaqhekezi bezimbewu ekhaya, ngeke bakushiye ungenandaba
Le mibono emithathu izokusiza ukuthi usebenzise lelo layisi elisele kusuka esiqandisini esivamise ukuthi sigcine silahlwe ngenxa yokubukeka kabi kwaso.
I-artichoke iwukudla okunenzuzo kakhulu futhi lapha sikunikeza imibono emine yokuthi ungayipheka kanjani ukuze ukwazi ukuyifaka ngempumelelo ekudleni kwakho.
Uma amasaladi ebusika engathandeki ngenxa yobumnandi obuqabulayo bemifino, landela lawa macebiso.
Bayanda abantu abakhetha ukudla ukudla okungenakho ukudla okuvela ezilwaneni. Noma ngabe ...
Le jusi yemvelo izosiza umzimba wakho ukuthi uyinikeze i-push eyengeziwe ukuhlanza izinso zakho, ukukhipha ubuthi emzimbeni kubaluleke kakhulu ukuze uzizwe uphilile
Le jusi eluhlaza olususelwa kukhukhamba izokusiza ukuthi ukhanyise isisu sakho ngemuva kokudla okunomsoco noma izinsuku ezigcwele izikhuthazo.
Funda ukwenza ubhanana ocebile ne-turmeric smoothie, uzokwazi ukuhlanza isibindi futhi ugcine impilo enhle emzimbeni wakho
Ufuna ama-smoothies ezithelo? Thola lapha okungcono kakhulu ukunciphisa umzimba, uthole amandla noma usize umzimba uzizwe uphilile.
Lesi sikhalazo esimnandi sembewu yethanga siyindlela enhle yokungena kumathumbu wethanga lakho eliqoshiwe. Ngaphezu kwalokho, kuyasiza ukunciphisa umzimba.
Ngalesi siphuzo esingokwemvelo se-laxative uzokwazi ukuqeda imfucuza engafunwa ngumzimba wakho, elula futhi ecebile ukuyilungisa ongeke uyiphuthe
Funda ku-jiffy ukuthi ungayilungisa kanjani imayonnaise yemifino enhle kakhulu ukuze ukwazi ukwanelisa isifiso sakho sososo omuhle futhi uzinakekele ngasikhathi sinye
Ukubuyela esikoleni nakwindlela ejwayelekile kuzojabulisa kakhulu ngalezi zidlo zasemini ezinempilo ezisuselwa emifino.
Ezikhathini eziningi sizizwa sisinda futhi sinokuvuvukala kwesisu, kungaba nezimbangela eziningi zalokhu kungakhululeki, kepha, ...
Sigcizelela amaphutha amane ajwayelekile okuzenzela okuzokusiza ukwazi ukuqonda inqubo yalesi siphuzo esinempilo esigcwele izinketho.
Uma ufuna ukuphola phakathi nehlobo ngesiphuzo esiphuzo ngenkathi uphilile, zama le grapefruit kanye ne-mint mojito.
Lezi zeluleko ezintathu zizokusiza ukuthi wenze isaladi lakho le-pasta libe nempilo. I-caloric encane futhi inomsoco futhi inamandla.
I-Artichoke netiye lehhashi kuzokusiza ukuqeda uketshezi oluningi emzimbeni wakho, kunciphise kakhulu i-cellulite.
Le Smoothie eluhlaza enomsoco kakhulu iyindlela enhle yokuqala usuku lwakho, ikakhulukazi lapho uzama ukunciphisa isisindo.
Sikunikeza iresiphi yesiphuzo esizokuvumela ukuthi ufinyelele ezinzuzweni ezinhle ze-turmeric, kufaka phakathi ukuvimbela umdlavuza nokudangala.
Le papaya, iyogathi, ne-mint smoothie izosiza ukuqeda ukuqunjelwa kanye nobuhlungu besisu ngalezo zinsuku zokudla ngokweqile.
Ama-lime ne-mint cubes azothuthukisa impilo yakho futhi akusindise amathani ama-calories kuleli hlobo. Lapha sikukhombisa ukuthi ungazilungiselela kanjani futhi sikunikeze amaqhinga.
IGazpacho ingesinye sezitsha zasehlobo esingaphuthelwa kunoma iyiphi itafula, futhi akumangalisi ngoba ingakusiza ube nempilo engcono
Sichaza ukuthi ungalungisa kanjani u-ayisikhilimu owenziwe ekhaya omnandi ngemizuzu engu-5 futhi unezithako ezintathu kuphela. Ivalelisa izithasiselo.
Uma uthanda i-pina colada, uzothanda lawa okhilimu be-pina colada abanomsoco futhi abaqabulayo. Ngaphezu kwalokho, zilula kakhulu ukuzilungiselela
Uma ukwazi ukupheka i-quinoa, manje isikhathi sokungena ebhizinisini ukulungisa izindlela zokupheka ...
Ngaphandle kohlu olude lwezithako, iresiphi yeChiya pudding ilula kakhulu. Iningi labo…
Le toner elula isiza ukuvimbela imikhuhlane yasehlobo, thambisa isisu, futhi uthole amandla lapho uzizwa uphansi.
Ama-Croquette angenye yezitsha ezijwayelekile ze-gastronomy yaseSpain futhi angadliwa njengesiqalo, njenge ...
Ngalezi zindlela ezi-5 ezilula ungathuthukisa amasaladi akho, uwenze akhange ngokwengeziwe, abe nomsoco, agcwalise futhi abe nempilo.
Namuhla sethula iresiphi ngaphandle kwamaqanda ukwenza amadombolo e-veal, uhlobo lwesidlo oluthanda kakhulu ...
Sikunikeza iresiphi elula yamakhabe yegazpacho ukuze ukwazi ukujabulela amandla ayo anomsoco futhi aqabulayo phakathi nezinyanga ezifudumele.
ISushi imenyu yokuzikhethela yase-Asia yabantu abaningi. Sebenzisa amasu alandelayo, lesi sidlo singenziwa ku ...
Yize ukukhathala nobuthakathaka bomzimba kungaba yizimo ezithile nezesikhashana, ezinye izinto zingafaka ...
Beka lawa macebiso ukuze amasaladi wezithelo zakho ayeke ukuba yipuleti eyisicaba futhi abe muhle futhi amnandi.
Amazambane angukudla okuhlukahlukene kakhulu okusebenza njengokuhambisana nezitsha eziningi zansuku zonke futhi okuyingxenye ye ...
Ukuphuza la masipinashi ama-smoothies amnandi njalo kuzokusiza uzizwe ukhululekile futhi unamandla ngokwengeziwe phakathi kwezinye izinzuzo.
Ngabe ufuna ukufunda ukuthi ungayisebenzisa kanjani imbewu ye-chia ekhishini ukuze uzuze kuzo zonke izakhiwo zayo? Lapha sikunikeza izindlela ezinhlanu zokudala.
Ikhabe yizithelo zasehlobo ezihamba phambili, lisha, likhanya kakhulu futhi lisipha amanzi ngokuphelele. Ngaphezu kwalokho, ...
Lapha sethula ukuzamazama okumnandi ukulahlekelwa nokuqeda i-cellulite enqwabelene emzimbeni wethu
Funda ukuthi ungayilungisa kanjani i-beetroot burger ongathola ngayo izinzuzo eziningi zalokhu kudla okusetshenzisiwe.
Obambela kahle lolu bisi lwe-alimondi, lulungiselele ekhaya futhi uthuthukise izinga lakho lempilo nokugaya ukudla
Ngabe ufuna ukukhulisa umzimba wakho? Ukuthatha le protein smoothie esiswini esingenalutho kuzokusiza ukufezekisa lokhu. Ngaphezu kwalokho, kuyashesha kakhulu futhi kulula.
Kufanele sigcine zonke izingxenye zomzimba ziqinile futhi ziphilile, ngenxa yalokhu, siletha le jusi ekahle ukunakekela impilo yekoloni lakho
Imvamisa sikhuluma lapha ngokudla okunempilo nokwendalo. Kodwa-ke, abantu abaningi bayazibuza ukuthi yini ...
Izinso yimishini eyinkimbinkimbi kakhulu enesibopho sokuhlanza igazi ngasikhathi sinye njengoba belihluza, lijabulela ...
Uphayinaphu ulungele ukwehlisa isisindo, uvikele amasosha omzimba wethu, ukugayeka kahle futhi uphelele ukuqala usuku lwethu.
Izinwele ezomile neziphundu? Le smoothie yemifino izokusiza ukuthi ubuyisele ubungqabavu bayo obudala ngenxa yokutholakala kwayo okukhulu kwezakhamzimba.
Ukudlula kwesikhathi okungenakugwemeka kunemiphumela emibi ekubukekeni kwesikhumba, kusenze ukuthi silahlekelwe ukubushelela ...
Sikunikeza izindlela ezintathu ezilula ezine-turmeric ukulwa nokuguga, ukuvuvukala nokukhuthaza ukunciphisa umzimba.
Ijusi le-beet, ngaphezu kokuba nokunambitheka okumnandi, inezinto eziningi ezizuzisayo zomzimba. Inikela ngamanani amakhulu ...
Lezi zindlela zemvelo ziphakathi kwezindala futhi eziphumelela kakhulu ekulweni nezimpawu zomkhuhlane nemikhuhlane.
Enye yemifino eguquguquka kakhulu ekulungisweni kwayo ukholifulawa futhi kunezindlela eziningi zokuyilungiselela ukuthola izindlela zokupheka ezihlukile.
Amandla eparsley esikhunjeni aziwa ngabantu abaningi, futhi lesi sithako siqukethe amavithamini, amaminerali kanye namafutha abalulekile avumela isikhumba sezingqimba zaso ezijulile ukuvuselelwa, nokugcina isikhumba esihle ngokwengeziwe.
Qala usuku ngembewu ye-oatmeal ne-chia ukuthola isisu esicaba emavikini ambalwa, ukusebenza kwakho ngokomzimba nempilo yakho izothuthuka
Isibindi sinomsebenzi obalulekile wokuqeda ubuthi esibaqongelela emzimbeni futhi ngokuvamile obudalwa ukudla okungafanele, ukufakwa kwezidakamizwa, izinto noma iziphuzo ezidakayo.
Sikufundisa ukuthi ungalungisa kanjani ama-beet chip egolide, okumnandi futhi, ngaphezu kwakho konke, isidlo esinempilo kakhulu. Ilungele ukushintsha izikhwama zamazambane amazambane.
Ngaphambi kokupheka amantshontsho, kufanele siwafake emanzini okungenani amahora ayi-12 ngaphandle kwefriji, endaweni epholile kude nomswakama. Uma ukhetha ukubashiya efrijini, kuzofanela ulinde okungenani amahora angama-24. Amaphuphu kufanele ambozwe ngokuphelele emanzini.
ICardamom ibisetshenziswa kumasiko amaNdiya njengenye yezinongo eziningi ezisiza ukulwa nokugcinwa koketshezi emzimbeni, ukwenza ngcono i-halitosis, ukusheshisa imetabolism nokwenza njengobambisene nezinqubo zokwehlisa isisindo.
Sikunikeza iresiphi ye-chia pudding esiphundu, ekahle ngebhulakufesi ngoba ikusiza wehlise isisindo futhi inamandla okulwa nokuvuvukala.
Ukwatapheya kuhlanganiswe namapayipi kuyisidlwana esihle sasemini noma santambama. Ngaphezu kwalokho, ngenxa yezici zombili kuyasiza ukunciphisa isisindo.
ISerotonin iyi-neuromediator: idlulisa imininingwane isuka kwenye i-neuron iye kwenye nge-synapse, futhi lokhu lapho siphefumula, sihamba, noma sicabanga. Kepha futhi ilawula imisebenzi efana nemizwelo, indlala, ukubekezelelana kobuhlungu nokulala.
Ukudla ngaphandle kukasawoti, ukuncipha kokudla kwekhalori, yonke le mibono iholela abantu abadala ekudleni okungafanele.
Amafutha erayisi we-rice acebile ku-vitamin E nama-antioxidants. Isetshenziswa ekuphekeni, nakwezimonyo ngobuhle bayo bezokwelapha nezomsoco. Amafutha erayisi we-rice abizwa ngokuthi i-Nuka eJapan ngokwesiko asetshenziselwa ukudla kwase-Asia ngokunotha kwawo ku-vitamin E nama-antioxidants.
Isigaba sokuqala sokulungiselela i-omelette ye-isitshalo seqanda ukusika isitshalo seqanda nokufaka usawoti kuso ukuqeda amanzi nobabayo. Ungakhetha ukusika ubude bese ufaka usawoti, noma usike kubhubhu abancane bese uwafaka esitsheni ngamanzi nosawoti.
Imbewu ye-hemp icebile kumaprotheni futhi iqukethe ama-acid abalulekile kanye nosawoti wamaminerali nezinto zokulandela ezihlukile ezinikela ekusebenzeni kahle komzimba.
Iningi labantu abavame ukudla amagilebhisi bahlala benza iphutha elifanayo, besusa imbewu abayiqukethe ngaphakathi, ngoba ukunambitheka kwabo akumnandi njengogaya.
Kubalulekile ukunaka ukudla okuthile njengoba ucwaningo luqinisekisa ukuthi izifo ezithile ezifana ne-listeriosis kanye ne-toxoplasmosis zingadluliselwa ngokudla okuthile.
Amakhowe amnandi ukuphelezela inyama, enze amasoso amnandi noma axutshwe nelayisi. Kunoma ikuphi, uma kuthengwa okusha, kungahamba kabi ezinsukwini ezimbalwa.
Ushokoledi, kanye noshokoledi omnyama ikakhulukazi, ungukudla okuyisimangaliso uma kudliwe ngokulinganisela. Leli golide elimnyama likhuthaza uketshezi lwe-serotonin, i-hormone yenhlalakahle, kepha futhi iqukethe ama-antioxidants angama-30 asiza ukuhlala emncane futhi avikele inhliziyo.
Ngesikhathi sasekuseni, izithelo zidlala indima ebaluleke kakhulu empilweni. Bacebile ngoshukela wemvelo, futhi izithelo ziyakwazi ukunikeza amandla emzimbeni.
Sichaza igxathu negxathu ukulungisa izitsha ezimbili ezimnandi ngojinja, ukudla okuza kahle ebusika ukuvimbela imikhuhlane.
Impela, ukuwa kusibekele isivuno esibalulekile sokudla okumnandi nokunempilo. Ngakho-ke ake sibheke ukudla okuhle kakhulu kule sizini.
Ithanga wukudla okunikezela ngenqwaba yezinzuzo zezempilo, njengenani elikhulu le-fiber noma izakhiwo ze-diuretic.
Funda ngomzuzwana ukuthi ungazenzela kanjani uviniga we-apula cider ukuze uqale ukuzinakekela ngaphakathi nangaphandle
Ngokuvamile, sivame ukuchitha usuku kude nasekhaya, sidla okuncane nokungalungile, futhi isidlo sakusihlwa kuba yisikhathi lapho sikhipha khona sonke isifiso sethu.
Ukungezwani komzimba nokudla kubonakala lapho amasosha omzimba ephendula ngokujwayelekile kuphrotheni ekhona kunoma iyiphi into, ngesikhathi esijwayelekile, engenabungozi ngokuphelele kubantu abaningi.
Sichaza imininingwane ethakazelisa kakhulu ngamakhiwane, nokuthi ungalungisa kanjani i-smoothie yemifino esiphundu nenempilo ngalesi sithelo.
Ukulungiselela uwoyela we-chamomile owenziwe ekhaya futhi ujabulele zonke izakhiwo zawo eziwusizo, kubalulekile ukuqoqa izithako nezinto zokwakha ezilandelayo:
Sethula izindlela ezintathu zokwenza ijusi lepomegranati ngendlela elula kakhulu, isithelo sasekwindla esizonakekela impilo yakho
Cishe uhhafu wabesifazane abahlushwa umdlavuza webele bangawugwema ngokwamukela ukudla okunomsoco, ukuzivocavoca umzimba nokuphila impilo enempilo, ngokujwayelekile.
Ukulungiswa kwe-brownie ekhanyayo kufana neresiphi yendabuko, umane ubeke ezinye izithako ezifana noshukela we-sweetener, noma ibhotela lamafutha yemifino.
Ama-radicals amahhala akhiqizwa ngokwemvelo ngumzimba ohlakeni lwezinqubo eziningi zamakhemikhali.
I-oatmeal iqukethe uvithamini B1, owaziwa ukulwa nokukhathala.
Ikhukhamba isithelo esingathola umsuka waso eNdiya, yize lokhu kungesona isiqiniseko. Sekutshalwe iminyaka engu-3.000 XNUMX entshonalanga ye-Asia, kanti namhlanje ingenye yemifino edliwa kakhulu emhlabeni.
Enye yezinkambiso namuhla ukufaka imifino encane kuyo yonke indawo. Isibonelo, abantu bangeza iklabishi ku-smoothie, ama-beet ku-brownie, ummbila kokhilimu othosiwe.
Ama-diuretics emvelo angukudla namakhambi anezimfanelo zawo ezisiza ukwandisa isisu somzimba, okungukuthi, amandla okususa uketshezi oluningi olunokuthambekela kokugcinwa ngenxa yezizathu ezahlukahlukene.
Izimbali zamathumbu zakhiwa ngama-bacterium, amahle nokubi, okuthi, uma esilinganisweni esifanele, agcine impilo izinzile.
Esinye sezici ezethembisayo kakhulu ekusetshenzisweni kwesinamoni ukuthi kungukulawula okungahle kube khona kwe-glycemia, okuthakazelisa ikakhulukazi uma kungohlobo lwesifo sikashukela sohlobo 2.
Into ebaluleke kakhulu ukushintsha indlela odla ngayo. Ukudla okunomsoco kuyisihluthulelo sokususa amanoni azungeze inhliziyo.
Ake sibheke amathiphu athile kanye nemibono eyisisekelo ehlobene nokugayeka kokudla, ukuhlanganiswa kokudla okungalungile nemiphumela lokhu okungaba nayo emzimbeni.
Ukusiza umzimba ukuthi ushise amanoni nsuku zonke kungaba yinto elula, esheshayo futhi esebenzayo. Kunoma ikuphi, kulula ukwazi izindlela ezifanele zokufeza ukuphela okunikiwe.
Ukudla okuthile kukwenza ufune ukudliwa ngaphezu kokunye, kepha akuwona njalo ama-allies angcono kakhulu wokugcina umugqa.
Lapho izingane zikhula, ziqala ukudla okunye ukudla okunenzuzo ngokulinganayo empilweni nasekukhuleni kwazo.
Ngeshwa, njengamanje asikho isixazululo ekhambi eliqondile lesifo sikashukela. Noma kunjalo, ungahlala uthola ukusebenzisana kwemvelo. Ezinye izithako zingokwemvelo ngokuphelele futhi zingasiza ukulawula amazinga kashukela egazini.
Uwoyela we-avocado ukhishwa ngokucindezelwa okubandayo kwe-avocado, futhi ngenxa yalesi sizathu uthathwa njengowoyela wemifino hhayi uwoyela obalulekile.
Ukwatapheya ubelokhu ebhekwa njengomkhiqizo ongaguquguquki kakhulu uma kukhulunywa ngokwenza ukudla. Isizathu ukuthi sisebenza njengokudla kwekhalori kakhulu maqondana nezinye izithelo.
Sizothola okunye ukudla okuyizinto ezihambisana nomugqa wakho futhi sigcine isisindo esifanele futhi okulula ukukuhlanganisa kumamenyu ansuku zonke.
Ukudla okulinganiselayo nokuhlukahlukene kubalulekile ukuze ube namandla amaningi.
Izinhlamvu zefilakisi zinezinto zokudla okunempilo, zicebile ngama-polyunsaturated fatty acids i-Omega 3, ne-Omega 6.
Ukuqala ukulungiselela le iresiphi ye-cannelloni ngesipinashi, into yokuqala okufanele uyenze ukupheka isipinashi.
Ukunciphisa i-cholesterol kungumsebenzi wokuthi ezimweni eziningi kube yisidina, ngakho-ke, sikusiza ngale recipe yejusi
Ubisi lwegalikhi luyikhambi lemvelo elidume ekwelapheni i-sciatica.
Lapho isilonda sesisu sesitholakele, kubalulekile ukulandela izincomo ezingezansi, uthathe imishanguzo enqunyiwe, bese wenza izinguquko ezithile ekudleni ukuze usheshe ululame.
Ama-antioxidants yizinto ezibandakanya ukuvimbela i-oxidation eyingozi yama-radicals wamahhala. Uma uhlobo lwemithi lunganele kuma-oxidants noma uma uhlelo lunama-radicals amaningi ngokweqile, izithasiselo kufanele zithathwe ukonakalisa ama-oxidizing agents.
Irayisi elinsundu kungenye indlela enhle kakhulu, ekahle ekugcineni impilo yomzimba enhle.
Ukukhishwa kwetiye eluhlaza kutholakala emaqabungeni wetiyi. Izici zalo zokwelapha ziqinile. Namuhla sizothola ukuthi yiziphi izinzuzo zalesi sikhwama esinikela emzimbeni.
Iqembu lezithelo nemifino lakha iqembu lokudla elingenye yemithombo esemqoka yamavithamini, amaminerali, imicu kanye nokulandela umkhondo, ngakho-ke kubalulekile kunoma yikuphi ukudla.
I-Brokholi ingenye yokudla okwandisa izinga lama-leukocyte ngenxa yokuqukethwe kwayo okuphezulu kwe-vitamin C, i-antioxidant ebalulekile yokuqinisa isimo sezokuvikela
Sonke siyazi ukuthi izithelo ziwukudla okunempilo kakhulu, ngaphezu kokunikeza izakhamzimba kanye nemicu, kunikela ngamaminerali ahlukene, uketshezi noshukela olulula.
Ukosa i-asparagus, kuyalulekwa ukuthi ubakhethe bude futhi bube bukhulu, ngoba amancane angawela emgodini futhi nawo azothamba ngokushesha.
Enye yezinzuzo eziphambili ze-ginkgo biloba ngukuthuthuka kokujikeleza kwegazi ngenxa yokuqukethwe kwayo kwe-flavonoid.
Uma unomdlavuza, amakhemikhali anjenge-dioxin angama-carcinogenic kufanele agwenywe.
I-hazelnut puree yindlela enhle kakhulu yokulungiselela ukudla. Ngaphezu kwalokho, ingahlalwa kalula ngophudingi, kepha hhayi kuphela, ibuye ibe yinhle futhi inika izitsha ezinomsoco kanye nama-vinaigrette ukuthinta kwesigaba.
Eqenjini lama-carbohydrate, kubalulekile ukuthi wazi ukuthi kunezigaba ezimbili, eziyinkimbinkimbi futhi ezilula. Ezokuqala yilezo eziqukethe ukudla okufana nelayisi ne-pasta.
Mayelana nokwakheka namandla we-quince, kufanele kuqashelwe ukuthi lesi sithelo siqukethe inani elikhulu lamanzi namaprotheni ambalwa nama-lipids.
Phakathi kwemifino equkethe i-collagen, singagqamisa i-broccoli, enikeza inani elikhulu le-vitamin C, ebalulekile ukukhulisa ukukhiqizwa kwe-collagen emzimbeni.
Into yokuqala okufanele uyicabangele ukuthi uma upheka inyama efriziwe, kungenzeka ukuthi ilahlekelwe uketshezi oluningi nomswakama.
Sikunikeza imibono yokudla ikhabe kuleli hlobo ngezinye izindlela ngaphandle kwe-dessert.
Ngaphambi kokumisa ama-strawberry, kubalulekile ukuwahlukanisa kahle. Lezo ezingezinhle kufanele ziphonswe kude, akufanele zifriziwe, noma zidle ama-strawberry abolile kancane, avuthwe kakhulu, noma akhanyayo.
Ukusetshenziswa kukagalikhi njengesinongo noma kuthathwe ngezikhathi ezithile akubandakanyi noma yiluphi uhlobo lokuphikisana.
Sichaza ukuthi ungalungisa kanjani ukugqoka isaladi elihlwabusayo nelinempilo.
Kungenzeka ukusebenzisa amaqhinga ahlukile ukujabulela imifino ngaphandle kokuphazamisa ukugaya. Namuhla sizokwethula amathiphu ahlukene ukuvimbela imifino ekukhiqizeni amagesi.
Uyazazi izindawo zezinhlamvu ze-papaya? Namuhla sethula izinzuzo zalo mkhiqizo wemvelo kakhulu.
Sinikeza iresiphi nezinzuzo ze-ginger lemonade, isiphuzo esinempilo futhi esiqabulayo, esifanele ihlobo.
Izithelo yizithasiselo ezibalulekile ezisiza ukunciphisa nokwelapha i-anemia.
ICamu camu yaziwa ezindaweni ezahlukahlukene zehlathi laseAmazon, iPeru iyisithumeli sayo esikhulu, yize itholakala naseBrazil, eVenezuela naseColombia.
Imifino efana nesilimo esidliwayo esinamagatsha anamanzi, izaqathe kanye nama-radishes yizinto zokudla ezisiza ukwenza amazinyo abe mhlophe futhi zisuse ezinye izidumbu zokudla ezingadala ukubola.
Ngenxa yokuqukethwe kwayo okuphezulu kwe-omega 3, i-salmon ingenye yokudla okusiza ukunciphisa ubuhlungu bokuya esikhathini.
Ngokuqondene nokudla okunconywayo okulwa nesifo sohudo, kubalulekile ukumunca uketshezi oluningi.
Sikhulume ngezakhiwo zepitaya nokuthi yiziphi izindlela zokudla lesi sithelo esiphundu esishisayo esifinyelela ezitolo ezinkulu ngoMeyi.
Okokuqala, ngaphambi kokungena endabeni yokuphikisana ne-aloe vera, kubalulekile ukukhumbula ukuthi lo mkhiqizo wemvelo unenani elingapheli lezindawo ezinhle zomzimba.
Sichaza ukuthi ungalungisa kanjani ama-ayisikhilimu amabili amnandi ekhaya ngaphandle kwesidingo sokwenza u-ayisikhilimu.
I-pistachio ingesinye sezithelo ezinhle kakhulu ezikhona. Ngaphezu kokunambitheka kwayo okumnandi, inika umzimba uchungechunge lwezakhiwo nezinzuzo, ezisiza ukunciphisa i-cholesterol kanye nokulawula ukuhamba kwamathumbu.
Ukuhlala umncane nokugcina umzimba uphilile, akwenele nje ukuthola ukwelashwa kwangaphandle ukugcina isikhumba esiqinile futhi esinempilo.
Ubusha yisigaba sokushintsha komzimba nasengqondweni. Imvamisa kunzima ukuyiqonda, yingakho kubalulekile ukuba nokudla okufanele ngesikhathi sobusha.
Kufanele kuqashelwe lapho kugezwa ukudla kahle ngaphambi kokukudla ukuze kugwenywe izifo namagciwane akhona.
Ecebile ngomsoco wazo zonke izinhlobo, ikhalori kakhulu futhi ekhonjwe ngezakhiwo zayo, ukhukhunathi waseBrazil uya ngokuya ithandwa emhlabeni jikelele.
IHazelnut puree yindlela enhle kakhulu yokulungiselela ukudla. Ngaphezu kwalokho, ingafakwa kalula kuma-dessert akho, kepha hhayi kuphela, ilungele izitsha ezinomsoco kanye nokugqoka isaladi.
Ukwatapheya isithelo esinezici ezinhle zokudla okunempilo.
I-Garlic iwukudla okunikeza izinzuzo eziningi emzimbeni, ngokuba yi-antioxidant enamandla kanye ne-antibiotic enhle kakhulu yemvelo.
Amaprotheni ayizakhamzimba ezibalulekile ekukhuleni okufanele kokukhula kwezingane. Kungakho kubaluleke kakhulu ukufaka amaprotheni ekudleni kwansuku zonke kwezingane zakho, ikakhulukazi uma zisakhula.
Ucwaningo lwakamuva lukhombisile ukuthi ukudla kungathuthukisa ukuzala kowesifazane. Ake sibheke uhlu lokudla okufanele kubekwe eqhulwini ukukhulelwa kalula.
Ama-probiotic ama-microorganisms akhona ngokwemvelo emzimbeni nasekudleni okuthile. Phakathi kwezinzuzo zayo eziningi, zithuthukisa uhlelo lokugaya ukudla futhi zivikela nezimbali zamathumbu.
Sinikeza iresiphi yokulungisa isaladi elimnandi nelinomsoco wama-blueberries, ukwatapheya kanye nama-alimondi aswidi ngezinongo.
Njengezinhlanzi eziningi zasolwandle, imfanzi ingukudla okuphezulu kakhulu kwamaprotheni.
Faka kuhlu ngezinzuzo eziyishumi eziphezulu zezempilo zokudla njalo i-guacamole.
Izinsizakalo zokumaketha zemikhiqizo emikhulu embonini yobisi zibe nobuqili bokusenza sikholelwe ukuthi ubisi nemikhiqizo yobisi bekuyinto ebaluleke kakhulu kithina.
Ikhukhamba imifino eqabula kakhulu. Ihlanganiswe ngamanzi angama-95%, kungenye yokudla okuncane kakhulu kwekhalori.
Ukukusiza wehlise isisindo, i-sophrology ingaba yisixazululo esisebenza kahle kakhulu.
Ezithelweni ezaziswa kakhulu, ama-strawberry empeleni ayizithelo ezifanela kahle abesifazane abakhulelwe, lapho bezizwa benesifiso esithile.
Ake sibone iresiphi emnandi yokugcwalisa umzimba ngamavithamini, ngaphandle kokulahlekelwa umugqa, ngokususelwa kumathanga nesanqante.
Ukwamukela imikhuba emihle yokudla kuhle ukuqinisekisa ukusebenza kahle komzimba.
AmaSoya, isitshalo saminyaka yonke esingafinyelela kumamitha ayi-1,50 ubude, sifana nobhontshisi obuluhlaza, nezimpande ezithwala izilimo eziyizigaxa ezibizwa ngokuthi "ama-rhizobiums."
Kude nomfanekiso waso wekhambi lasekhaya lezinkinga zokuhamba kwamathumbu, umlimi ungukudla kwangempela kwabesifazane.
I-yogurt ukulungiswa okwenziwe ngobisi oluvutshiwe. Lo mkhiqizo wobisi uqukethe amabhaktheriya aphilayo, futhi ukwengeza okuhle ekusizeni ekugayeni.
Ama-pancake amnandi futhi anomsoco, noma kunjalo angathikameza ukudla okungenziwa esikhundleni sezithako zawo futhi uthole iresiphi enempilo.
Ama-butter enamakha alungiswa ngokufaka isinongo, izithelo noma imifino, ngaleyo ndlela kutholakale ukunambitheka okusha nokunambithekayo okulungele ukusetshenziswa ezitsheni ezahlukahlukene.
Umlando omfushane we-lasagna njengesitsha kanye neresiphi yokulungiswa kwayo.
Le iresiphi ye-omelette yemifino ihle kakhulu kubo bonke abahlushwa i-uric acid ephezulu ukuya ...
Lesi isiphuzo esilula, esilula ukwenziwa futhi ukusenza uzodinga izithako ezimbalwa kakhulu futhi ...
Le jusi ecebile izokusiza wehlise isisindo futhi ubeke okunye kokudla kwakho kwansuku zonke, kubalulekile ukuthi uthole ...
Iresiphi esheshayo, ehlukile, ecebile futhi ephansi ngama-calories, yosuku olupholile lwasehlobo noma ubusuku obubandayo basebusika, ...
Lekhekhe elimnandi elinama-alimondi liwukudla okulungele bonke abanesifo sikashukela ukunambitha ngesikhathi sasekuseni.
Ukuze ukwazi ukufaka ekudleni kwakho okunekhalori eliphansi, sizolungisa imifino yesizini emnandi enososo omhlophe wehliswe ku ...
Lokhu kuzamazama okumnandi kungukuzikhandla okunamandla kakhulu okuphansi kwekhalori, okulungele ukukhulisa izivikelo nokuvikela imikhuhlane ngenxa yayo ...
Le jusi elimnandi elihlanganisa imifino nezithelo ngephunga elimnandi nokunambitheka, ligcwele i-carotene e ...
Ngikulethela isidlo esiphansi sekhalori nokunye okusebenzayo futhi okuhle ukuhambisana nenkukhu noma ucezu lwenyama ...
Le jusi ecebile ilungele ukushisa amafutha, ngaphezu kokuba i-diuretic ne-antioxidant, yenziwa ngemizuzu engama-30 futhi ...
Ngikwethulela iresiphi yokulungisa i-omelette ekhipha ama-servings amane futhi enama-calories amancane. Kuhle ...
Kule bhulogi sikhuluma ngokupheka okuphansi kwekhalori, kepha hhayi ngenxa yalesi sizathu asikwazi ukuzitika ngokwethu futhi sisebenzise izakhi ...
Lesi saladi yisitsha esiphelele, esizokhipha ama-servings ama-3, silungele uma unezicucu zenyama esele ...
Le ketchup eyenziwe ekhaya ilula ngokweqile futhi ilungele ukudliwa ngaphandle kwecala, isipuni ngasinye sinama-calories angu-15 futhi sizokunikeza ...
Lo mhluzi ucebe kakhulu, ugcwele amaprotheni namavithamini, okungafanele ukuthi kushode ekudleni okunempilo futhi okuphansi ...
I-consommé ingumlingani wokudla kwakho ngoba icebile ngamavithamini namaprotheni, incike futhi izokusindisa ...
Le ijusi ecebile ekahle ukuyiphuza ngezinsuku ezishisayo bese ufaka izithelo ekudleni kwakho. Veza ...
Lesi sobho esinothile sizokunikeza i-pro-vitamin A, uvithamini B1, B2, B6, PP no-E namaminerali i-phosphorus, i-magnesium, i-calcium, i-iron, ...
Uzoyithanda le dessert emnandi, yenza ama-servings ama-4 futhi ungayisa efrijini ngezikhwama ezingafika kwezintathu ...
Le smoothie izokunikeza i-potassium, i-calcium ne-sodium emzimbeni wakho. Ngaphezu kwalokho, siyisiphuzo esivelele sokuba nomchamo ...
Le iresiphi ecebile nelula izobe isilungile ngemizuzu engama-24, iyinambitha kakhulu, amakhalori aphansi futhi ihamba kahle njenge ...
Le recipe ilula kakhulu futhi kulula ukuyilungisa, kuthatha ukulungiswa okuncane, icebe kakhulu futhi uzolahlekelwa yiyo ...
Isaladi elimnandi lekhalori eliphansi, elisheshayo ukwenziwa ngaphandle kokupheka, lizokhipha ama-servings ama-5. Kukuhle ukuhambisana okuhle ...
Le dessert ecebile futhi elula ukuyenza, yenza ama-servings amathathu kuya kwamane futhi ungayihambisa efrijini ...
Le saladi ecebile izokunikeza insimbi eningi ebalulekile kuzo zonke izinhlobo zokudla. Futhi, kuyashesha futhi kulula ukukwenza ...
Sesivele sikhulume kaningana ngenzuzo yezinqathe ekudleni kwethu. Sithola kubo ubukhona be-carotenes, ...
Le jusi izokunikeza amavithamini A, B1, B2, C kanye ne-carotene, i-iron, i-potassium, i-phosphorus, i-magnesium, isulfure, ithusi, i-bromine, i-arsenic….
Le tortilla izokunikeza amavithamini A, B, C no-E, futhi icebile ngamaminerali calcium, i-magnesium, i-chlorine, i-cobalt, ithusi, ...
Le tortilla yinhle, ilungele ukuhlanganyela nomndeni wakho, imnandi kakhulu ukuthi akekho noyedwa ozokholelwa ukuthi ...
Le Smoothie ecebile izokugcwalisa futhi uzoyithanda kakhulu ngenxa yokunambitheka kwayo, umbala nephunga layo, izokusiza ukuthi uhlale kude ...
Uzoba nale recipe enhle isilungele ngokuphazima kweso, futhi wonke umuntu uzokholwa ukuthi ubukulungiselela konke ...
Le smoothie ecebile izonakekela i-silhouette yakho ngokufaka amavithamini namaminerali adingekayo ekusebenzeni kahle komzimba wakho: B1 ...
Le iresiphi ecebile, elula, enamakhalori aphansi yenziwa ngemizuzu eyi-15 nje kuphela futhi yenza ama-servings ama-2 njengokuhlobisa noma okumbalwa ...
Ama-pancake kulula ukuwenza, anezithako ezimbalwa ezenza zishibhe futhi zibe ngama-calories aphansi ngu ...
Lesi saladi sizokunikeza amavithamini A, B, B3, C, E, namaminerali afana ne-potassium, i-magnesium, iodine, i-calcium, kanye ne ...
Kubaluleke kakhulu ukudla izinhlanzi kunoma yikuphi ukudla okunempilo futhi okunama-kilojoule amancane, kubalulekile futhi ukukufaka ekudleni kwakho ...
Uma udla ukudla ngenjongo yokwehlisa isisindo noma izinkomba zokwelashwa, ngokuqinisekile awunawo lawo ma-pancake wesidlo sasekuseni ohlale ...
Ungakuthokozela lokhu kudla okushisayo nokubandayo, yingakho kungukudla okufanele ukukudla ngesikhathi ...
Lesi sidlo esinothile sizokunikeza amavithamini A, C, E no-B6 amaminerali afana ne-iron, i-potassium, i-phosphorus, i-magnesium ne-calcium. Ngiyazi…
Izithelo ze-citrus zingenye yezithelo ezinconywe kakhulu ekudleni okunama-kilojoule amancane njengoba zisiza ukushisa amafutha, futhi ...
Lapho izinsuku zentwasahlobo ziqala, amasaladi aqala ukugqama nokubukisa, lesi yisikhathi esihle kakhulu soku ...
Le recipe ecebile izokwehluka ekudleni kwakho futhi ikwenze kukhange futhi kube mnandi ngaphandle kokukhulisa inani lekhalori lansuku zonke. Kuvuliwe…
Ukuqhubeka nokuthunyelwe kwethu okulula, ngikulethela namuhla iresiphi efanelekile ongayisebenzisela i-dessert hhayi ukuthola isisindo ngo ...
Ngikulethela iresiphi elula elula kakhulu ukwenza lokho ngaphezu kokuba nephunga elimnandi, bekucatshangwa ...
Ukuthi izingane zendlu zidle i-broccoli yimpi elahlekelwa yibo bonke omama. Akunjalo, kahle ...
Lokhu ukukhanya okulula ukwenziwa, okunambitheka okumnandi, futhi kwaklanyelwe wonke umuntu ...
Le yi-smoothie elula ene-flavour emnandi, iresiphi ilula ukuyenza, ayinazo izithako eziningi ...
Lesi isiphuzo esincane, okulula kakhulu ukusenza futhi uzodinga abambalwa kakhulu ukusenza ...
Le banana nobusi bushelelezi ilungele ikakhulukazi bonke labo bantu abadala, abantu abasha kanye nezingane ezi ...
Le olintshi ekhanyayo ye-orange, sitrobheli nolamula yenzelwe ikakhulukazi bonke labo ...
Lokhu kuzamazama okulula futhi okumnandi kakhulu kepha ngosizo olubalulekile lwe-thermomix it ...
Le iresiphi elula elula ukwenza, edinga inani eliphansi lezinto ukuyenza ...
I-Risotto ingukudla okuvela e-Italy okunambitheka okumnandi, okwamanje kwenziwa ngezinhlobonhlobo ...
Lesi isiphuzo esincane esinokunambitheka okumnandi, okulula kakhulu ukusenza nokwenza ...
Lokhu kuzamazama okulula okunephunga elimnandi futhi elimnandi, okulula kakhulu ukukwenza nokuthi ...
Lesi isiphuzo esincane esinokunambitheka okumnandi futhi okulula ukusenza ngoba ...
Lesi isiphuzo esilula esinokunambitheka okwehlukile nokunothile futhi okulula kakhulu ukukwenza manje ...
Lesi isobho esinokunambitheka okunothile futhi okulula, isidlo esilula ukwenza ...
Lesi isiphuzo esilula esinokunambitheka okumnandi futhi okusha kakhulu, okulula kakhulu ukusenza futhi ...
Lesi isobho esilula okulula ukusenza, esinokunambitheka okumnandi futhi ongasenza ...
Lesi isobho esilula okulula kakhulu ukusenza, esinokunambitheka okumnandi futhi ongasenza ...
Lesi isiphuzo esincane esinokunambitheka okumnandi futhi okusha, okulula kakhulu ukusenza futhi okuyi ...
Lesi isobho esilula semifino esilula kakhulu ukwenziwa nokuthi noma ngubani angasenza ngabambalwa kakhulu ...
Le iresiphi elula elula ukwenza, ene-flavour emnandi bese uya nje ...
Lesi isiphuzo esilula esinokunambitheka okumnandi futhi okusha, okulula kakhulu ukusenza nokuthi ...
Lesi isiphuzo esincane esinokunambitheka okunothile nokuhlukile, okulula kakhulu ukusilungiselela futhi kuphela ...
Lokhu kuzamazama okulula kunokunambitheka okumnandi nokusha, okulula kakhulu ukukwenza futhi kudinga ...
Lokhu kuzamazama okulula okunephunga elimnandi nelicebile, okulula kakhulu ukukwenza futhi kuphela ...
Lokhu kuzamazama okulula okune-flavour ehlukile futhi ecebile, okulula ukuyilungisa futhi ongayenza ...
Lokhu kuzamazama okulula okunephunga elimnandi futhi elimnandi, okulula kakhulu ukukwenza nokuthi ...
Lokhu kulula kakhulu ukwenza isiphuzo esincane esinokunambitheka okumnandi nokunothile, kumayelana ...
Lesi isiphuzo esinokunambitheka okumnandi nokunothile, okulula kakhulu ukusenza nokuthi ...
Lokhu kulula kakhulu ukwenza iresiphi elula, ongayenza ngesikhathi esifushane, esinokunambitheka okumnandi ...
Le iresiphi elula elula ongayisebenzisa, ongayenza ngesikhathi esifushane, esine ...
Lesi isiphuzo esincane esinokunambitheka okunothile, okusha nokuhlukile. Kuyinyakazisa elula ukwenza ...
Le recipe yakhelwe elula ukwenza, enempilo, idinga inani eliphansi lezinto nokuthi yini ongayenza ...
Lokhu kulula kakhulu ukwenza isiphuzo esincane, esidinga inani eliphansi lezinto, elenziwa ku ...
Le recipe ilula kakhulu ukuyenza, ongayenza ngesikhathi esifushane futhi edinga inani eliphansi le ...
Le iresiphi elula elula ukwenza, ongayenza ngesikhathi esifushane kakhulu futhi edinga ...
Lesi isiphuzo esincane esinokunambitheka okunothe kakhulu futhi okusha, kuyinyikima elula yokwenza futhi ...
Lokhu kulula kakhulu ukwenza isiphuzo esincane, esinokunambitheka okumnandi futhi okumnandi futhi esidinga okukodwa kuphela ...
Le iresiphi elula ene-flavour esiphundu, kulula kakhulu ukuyenza futhi kuyo kuphela ...
Le iresiphi elula elula ukwenza, icebile futhi idinga izinto ezimbalwa kakhulu. Ungazenza ngendlela ...
Lokhu ukuzamazama kwesici okulula okunephunga elimnandi, elisha futhi elihlukile. Isiphuzo esidinga ...
Lapha sethula iresiphi elula ehlukile kwezinye, kulula kakhulu ukuyenza futhi idinga inani eliphansi ...
Le iresiphi elula elula ukuyenza futhi edinga inani eliphansi lezinto, yenzelwe ngokukhethekile ...
Le iresiphi elula eyenzelwe ikakhulukazi labo abadla ukudla ukuze banciphise isisindo noma ...
Lapha sethula iresiphi yamasemishi amancane wesipinashi okulula kakhulu ukuwenza, okudinga inani eliphansi le ...
Le iresiphi elula okulula kakhulu ukuyisebenzisa, ilungele abalandeli bamalungiselelo amnandi ...
Le iresiphi yenkukhu eluhlaza eluhlaza ukulungiselela okulula kakhulu okudinga inani eliphansi le ...
Ukwenza iresiphi yamatamatisi akhanyisiwe uzodinga kuphela inani eliphansi lokudla futhi kulula kakhulu ...
Le iresiphi elula elula yalabo abadla ukudla ukuze banciphise isisindo noma banakekelwe ...
Le broccoli kanye ne-zucchini pudding elula iresiphi emnandi futhi kulula kakhulu ukuyenza, idinga inani eliphansi ...
Le yi-smoothie elula enambitheka ecebe kakhulu futhi elula ukuyenza, idinga inani eliphansi lezinto ...
Le iresiphi elula kakhulu ecebile futhi elula ukuyilungisa, yenziwe ngenkukhu nesikwashi. Noma kunjalo,…
Le iresiphi elula okulula ukuyenza futhi emnandi, ungayenza ngokushesha futhi idinga umayini ...
Lesi isiphuzo esifanele umuntu ongasiphuza, kepha ikakhulukazi labo abadla ukudla ukuze ...
Le iresiphi engenziwa yinoma ngubani, kulula kakhulu ukuyisebenzisa futhi ilungele ...
Le iresiphi elula eyenzelwe labo abalandela indlela yokudla ukuze ...
Le iresiphi eyenzelwe bonke labo bantu abenza ukudla ukuze banciphise isisindo ...
Le iresiphi eyenzelwe labo abadla ukudla ukuze banciphise isisindo noma banakekelwe. Ukwenziwa ...
Iningi labantu abalungiselela ukwenza izinhlobo ezahlukene zokudla ukuze banciphise isisindo noma bagcine isisindo sabo ...
Le recipe yenzelwe labo bantu abalandela indlela yokudla ukuze banciphise isisindo ngenxa ...
Lesi isiphuzo esinokunambitheka okunothe kakhulu futhi okulula kakhulu ukusenza, kuyinyikima ongakwazi ...
Uma kukhulunywa ngokufeza ukudla okuhlose ukunciphisa isisindo noma ukugcina isisindo ku ...
Le iresiphi elula elula kuwe uma ungumuntu owenza ukudla ukuze unciphise isisindo ...
Le iresiphi eyenzelwe labo abadla ukudla ukuze banciphise isisindo noma banakekelwe. Ku…
Le recipe yenzelwe labo bantu abalandela indlela yokudla ukuze banciphise isisindo ngenxa ...
Le iresiphi eyenzelwe abantu abadlayo ukuze banciphise isisindo abanaso ...
Le recipe yenzelwe labo bantu abalandela indlela yokudla ukuze banciphise isisindo ngenxa ...
Le iresiphi eyenzelwe labo abadla ukudla ukuze banciphise isisindo futhi bafuna ukunambitha ...
Lesi yisidlo esikahle sabo bonke abantu abenza ukudla ukuze banciphise isisindo labo ...
Le iresiphi elula eyenzelwe wena uma ungumuntu olandela indlela yokudla ...
Le iresiphi eyenzelwe abantu abasekudleni ukuze banciphise isisindo noma banakekelwe. Ku…
Lokhu ukulungiselela okuphelele kubantu abalandela indlela yokudla ukuze balahle amakhilogremu ambalwa….
Uma ungumuntu odla ukudla ukuze unciphise isisindo futhi ufuna ukulungiselela nokudla ...