Zakudya 15 Zabwino Kwambiri Zomwe Mungadye Mukamadwala

Zamkati

• 1. Msuzi wa Nkhuku
• 2. Msuzi
• 3. Garlic
• 4. Madzi a Kokonati
• 5. Tiyi Wotentha
• 6. Wokondedwa
• 7. Ginger
• 8. Zakudya Zokometsera
• 9. nthochi
• 10. Ufa wa phala
• 11. Yogati
• 12. Zipatso zina
• 13. Mapuloteni
• 14. Masamba, Masamba Obiriwira
• 15. Salimoni
• Tengani Uthenga Wanyumba
• Kukonza Zakudya: Zakudya Zomwe Zimathetsa Kutopa

Hippocrates adati, "Lolani chakudya chikhale mankhwala anu, ndipo mankhwala akhale chakudya chanu."

Ndizowona kuti chakudya chimatha kuchita zambiri kuposa kupereka mphamvu.

Ndipo mukamadwala, kudya zakudya zoyenera ndikofunikira kuposa kale.

Zakudya zina zimakhala ndi zinthu zamphamvu zomwe zimatha kuthandizira thupi lanu pamene likulimbana ndi matenda.

Amatha kuthetsa zizindikilo zina komanso kukuthandizani kuchira mwachangu.

Izi ndi zakudya 15 zabwino kwambiri zomwe mungadye mukamadwala.

1. Msuzi wa Nkhuku

Msuzi wa nkhuku walimbikitsidwa ngati njira yothetsera chimfine kwazaka mazana ambiri - ndipo pachifukwa chabwino ().

Ndi chakudya chosavuta kudya cha mavitamini, michere, zopatsa mphamvu ndi zomanga thupi, zomwe ndi zakudya zomwe thupi lanu limafunikira mowirikiza pamene mukudwala ().

Msuzi wa nkhuku ndi gwero labwino kwambiri la madzi ndi ma electrolyte, zonsezi ndizofunikira kuti muthe madzi ngati mukuyenda pafupipafupi ku bafa.

Thupi lanu lifunikanso madzi ambiri ngati muli ndi malungo ().

Kuphatikiza apo, kafukufuku wina adapeza kuti msuzi wa nkhuku ndiwothandiza kwambiri pakutsitsa mamina amumphuno kuposa madzi ena aliwonse omwe adaphunzira. Izi zikutanthauza kuti ndiwotetezera mwachilengedwe, mwina mwa zina chifukwa zimatulutsa nthunzi yotentha ().

Chifukwa china cha izi ndi chakuti nkhuku imakhala ndi amino acid cysteine. N-acetyl-cysteine, mtundu wa cysteine, umaphwanya mamina ndipo imakhala ndi anti-virus, anti-inflammatory and antioxidant effects (,).

Msuzi wa nkhuku amalepheretsanso ma neutrophil, omwe ndi maselo oyera amagazi omwe amatha kuyambitsa zizindikilo monga kukhosomola ndi mphuno yodzaza.

Kutha kwa msuzi wa nkhuku kuletsa ma cellwa kumatha kufotokoza pang'ono chifukwa chake kuli kothandiza kulimbana ndi kuzizira ndi chimfine ().

Msuzi wa nkhuku ndi gwero labwino la madzi, zopatsa mphamvu, zomanga thupi, mavitamini ndi mchere. Imakhalanso yodzikongoletsera mwachilengedwe ndipo imatha kutseka ma cell omwe amayambitsa kutsokomola komanso mphuno yodzaza.

2. Msuzi

Mofanana ndi msuzi wa nkhuku, msuzi ndiwo magwero abwino kwambiri a hydration pamene mukudwala.

Amadzaza ndi zokoma ndipo amatha kukhala ndi zopatsa mphamvu, mavitamini ndi michere monga magnesium, calcium, folate ndi phosphorous (7, 8).

Mukamamwa mukuwotcha, broths amakhalanso ndi mwayi wabwino wokhala ngati mankhwala ophera zachilengedwe chifukwa cha nthunzi yotentha ().

Kumwa msuzi ndi njira yabwino yopezera madzi, ndipo zonunkhira zabwino zingakuthandizeni kuti mukhale okhutira. Izi ndizothandiza makamaka ngati m'mimba mwanu simakhazikika ndipo simukutha kudya zakudya zolimba.

Ngati mumakonda mchere ndipo mumagula msuzi m'sitolo, onetsetsani kuti mumagula mitundu yochepa ya sodium popeza msuzi wambiri amakhala ndi mchere wambiri.

Ngati mukupanga msuzi kuyambira pachiyambi, atha kukhala ndi phindu lina - kuphatikiza kalori wambiri, mapuloteni ndi michere.

Anthu ambiri amadandaula za zabwino za msuzi wa mafupa ndipo amati ali ndi machiritso ambiri, ngakhale pakadali pano palibe maphunziro ake (8).

Werengani nkhaniyi kuti mumve zambiri za msuzi wa mafupa.

Kumwa msuzi ndi njira yokoma komanso yathanzi yopezera madzi, ndipo imathandizanso kuti muchepetse zachilengedwe mukatentha.

3. Garlic

Garlic imatha kupereka zabwino zonse.

Amagwiritsidwa ntchito ngati mankhwala azitsamba kwazaka zambiri ndipo awonetsa zotsatira za antibacterial, antiviral and anti-fungal (,).

Itha kulimbikitsanso chitetezo chamthupi ().

Kafukufuku wowerengeka kwambiri wa anthu adasanthula zovuta za adyo chimfine kapena chimfine, koma ena apeza zotsatira zabwino.

Kafukufuku wina adapeza kuti anthu omwe adya adyo amadwala pafupipafupi. Ponseponse, gulu la adyo lidatha pafupifupi masiku 70% akudwala kuposa gulu la placebo ().

Pakafukufuku wina, anthu omwe amamwa adyo samangodwala pafupipafupi, koma adachira masiku 3.5 kuposa gulu la placebo, pafupifupi ().

Kuphatikiza apo, kafukufuku wowerengeka adawonetsa kuti okalamba adyo omwe amatulutsa zowonjezera zowonjezera zimatha kulimbikitsa chitetezo chamthupi ndikuchepetsa kuuma kwa chimfine ndi chimfine.

Kuwonjezera adyo ku msuzi wa nkhuku kapena msuzi zonse zitha kuwonjezera kununkhira ndikuwapangitsa kukhala othandiza kwambiri polimbana ndi kuzizira kapena chimfine.

Zambiri apa: Momwe Garlic Amamenyera Chimfine ndi Flu.

Garlic imatha kulimbana ndi mabakiteriya, mavairasi ndikulimbikitsa chitetezo cha mthupi. Zimakuthandizani kupewa matenda ndikuchira mwachangu mukadwala.

4. Madzi a Kokonati

Kukhala ndi hydrated yabwino ndichimodzi mwazinthu zofunika kwambiri mukadwala.

Kutaya madzi ndikofunikira makamaka mukakhala ndi malungo, thukuta kwambiri kapena kusanza kapena kutsegula m'mimba, zomwe zingakupangitseni kutaya madzi ambiri ndi ma electrolyte.

Madzi a kokonati ndi chakumwa chabwino chomwera mukamadwala.

Kupatula kuti ndi yotsekemera komanso yotsekemera, imakhala ndi shuga ndi ma elektroliteti ofunikira kuti amathanso kuyamwa.

Kafukufuku akuwonetsa kuti madzi a coconut amakuthandizani kuti muzitha kuthanso madzi mukatha kuchita masewera olimbitsa thupi komanso kutsekula m'mimba pang'ono. Zimayambitsanso kusasangalala m'mimba kuposa zakumwa zofananira (,,).

Kuphatikiza apo, kafukufuku wambiri wazinyama adapeza kuti madzi a coconut ali ndi ma antioxidants omwe amatha kuthana ndi kuwonongeka kwa okosijeni komanso amathanso kupititsa patsogolo shuga m'magazi (,,,).

Komabe, kafukufuku wina adapeza kuti imayambitsa kuphulika kuposa zakumwa zina zamagetsi. Kungakhale lingaliro labwino kuyamba pang'onopang'ono ngati simunayesepo ().

Madzi a kokonati ali ndi kukoma kokoma, kokoma. Amapereka madzi ndi ma electrolyte omwe amafunikira kuti mukhale ndi hydrated mukamadwala.

5. Tiyi Wotentha

Tiyi ndimachiritso okondedwa azizindikiro zambiri zokhudzana ndi chimfine ndi chimfine.

Monga msuzi wa nkhuku, tiyi wotentha amakhala ngati chodzikongoletsera chachilengedwe, kuthandiza kuchotsa matumbo a ntchofu. Dziwani kuti tiyi amafunika kukhala wotentha kuti azichita ngati mankhwala opondereza, koma sayenera kutentha kotero kuti amapweteketsa khosi lanu ().

Simuyenera kuda nkhawa kuti tiyi akutaya madzi m'thupi. Ngakhale ma tiyi ena ali ndi tiyi kapena khofi, ndalamazo ndizocheperako kotero kuti zitha kuwononga madzi ().

Izi zikutanthauza kuti kumwera tiyi tsiku lonse ndi njira yabwino yokuthandizani kuti musakhale ndi madzi pothana ndi vuto nthawi yomweyo.

Tiyi imakhalanso ndi ma polyphenols, omwe ndi zinthu zachilengedwe zomwe zimapezeka muzomera zomwe zitha kukhala ndi zabwino zambiri. Izi zimachokera ku antioxidant ndi anti-inflammatory kanthu mpaka anti-cancer zotsatira (,,,).

Tannins ndi mtundu umodzi wa polyphenol wopezeka mu tiyi. Kuphatikiza pa kukhala ngati ma antioxidants, ma tannins amakhalanso ndi ma virus, ma antibacterial ndi anti-fungal properties ().

Kafukufuku wina mu makoswe adapeza kuti tannic acid mu tiyi wakuda amatha kuchepetsa kuchuluka kwa mabakiteriya omwe amakula pakhosi ().

Pakafukufuku wina, tiyi wa hibiscus adachepetsa kukula kwa chimfine cha avian mu chubu choyesera. Tiyi wa Echinacea anafupikitsanso kutalika kwa kuzizira ndi kuzizira (()).

Kuphatikiza apo, mitundu ingapo ya tiyi yomwe idapangidwa makamaka kuti ithetsere kutsokomola kapena kupweteka kwa pakhosi idawonetsedwa kuti ndiyothandiza pamaphunziro azachipatala (,).

Zotsatira zonsezi zimapangitsa tiyi kukhala gawo lofunikira pa zakudya zanu mukamadwala.

Tiyi ndimagwero abwino amadzimadzi ndipo imakhala ngati mankhwala ophera mphamvu zachilengedwe mukatentha. Tiyi wakuda amatha kuchepetsa kukula kwa mabakiteriya pakhosi, ndipo tiyi wa echinacea amatha kufupikitsa kutalika kwa chimfine kapena chimfine.

6. Wokondedwa

Uchi uli ndi mphamvu zowononga bakiteriya, mwina chifukwa cha kuchuluka kwake kwa mankhwala antimicrobial.

M'malo mwake, ili ndi zotsatira zamphamvu zotsutsana ndi ma virus zomwe zidagwiritsidwa ntchito povala mabala ndi Aigupto wakale, ndipo akugwiritsidwabe ntchito mpaka pano (,,,,).

Umboni wina ukusonyeza kuti uchi ungathandizenso chitetezo cha mthupi ().

Makhalidwewa paokha amapangitsa uchi kukhala chakudya chabwino kwambiri mukamadwala, makamaka ngati muli ndi zilonda zapakhosi zoyambitsidwa ndi matenda a bakiteriya.

Kafukufuku wambiri akuwonetsa kuti uchi umaletsa kutsokomola mwa ana. Komabe, kumbukirani kuti uchi sayenera kuperekedwa kwa ana osakwana miyezi 12 (,,,,).

Sakanizani theka la supuni (2.5 ml) ya uchi ndi kapu yofunda ya mkaka, madzi kapena kapu ya tiyi. Uku ndikumwa kwamadzimadzi, kotsekemera, koteteza ku antibacterial ().

Uchi uli ndi zotsatira za antibacterial ndipo umathandizira chitetezo chamthupi.Zitha kuthandizanso kuchepetsa kutsokomola kwa ana opitilira miyezi 12.

7. Ginger

Ginger mwina amadziwika bwino chifukwa chotsutsa nseru.

Awonetsedwanso kuti athetse mseru wokhudzana ndi pakati ndi chithandizo cha khansa (,,,).

Komanso, ginger amachita chimodzimodzi ndi mankhwala osagwiritsa ntchito mankhwala opatsirana pogonana. Iwonetsanso antioxidant, antimicrobial ndi anti-cancer zotsatira (,).

Chifukwa chake ngati mukumva nseru kapena kutaya, ginger ndiye chakudya chabwino kwambiri chothetsera izi. Ngakhale simukuchita nseru, zipatso zambiri za ginger zimapangitsa kuti ikhale imodzi mwazakudya zabwino kwambiri mukamadwala.

Gwiritsani ntchito ginger watsopano mukamaphika, pangani tiyi wa ginger kapena tengani ginger ale m'sitolo kuti mupindule nawo. Onetsetsani kuti chilichonse chomwe mukugwiritsa ntchito chili ndi ginger weniweni kapena chotsitsa cha ginger, osati kununkhira kwa ginger kokha.

Ginger ndi othandiza kwambiri kuthetsa mseru. Ilinso ndi zotsutsana ndi zotupa komanso zoteteza ku antioxidant.

8. Zakudya Zokometsera

Zakudya zokometsera monga tsabola chili ndi capsaicin, yomwe imapangitsa kutentha, kutentha.

Ikakhala yokwanira mokwanira, capsaicin imatha kukhala ndi vuto lakukhumudwitsa ndipo imagwiritsidwa ntchito popangira ma gels ndi zigamba ().

Anthu ambiri akuti kudya zakudya zonunkhira kumayambitsa mphuno yothamanga, kuthyola ntchofu ndikuyeretsa matopewo.

Ngakhale kafukufuku wowerengeka adayesa izi, capsaicin imawoneka yochepetsera ntchofu, zomwe zimapangitsa kuti zikhale zosavuta kutulutsa. Mankhwala opopera m'mphuno a capsaicin agwiritsidwa ntchito ndi zotsatira zabwino kuti achepetse kusokonezeka ndi kuyabwa (,, 52).

Komabe, capsaicin imalimbikitsanso ntchofu kupanga, ndiye kuti mutha kumangokhala ndi mphuno yothamanga m'malo mokhala yolumikizidwa ().

Mpumulo ungakhale phindu lina la capsaicin. Kafukufuku wina adapeza kuti kumwa ma capsule a capsaicin kumapangitsa kuti anthu azikhala ndi chifuwa chachikulu powapangitsa kuti asamakhumudwe kwambiri ().

Komabe, kuti mukwaniritse izi, mwina muyenera kudya zakudya zokometsera tsiku lililonse kwa milungu ingapo.

Kuphatikiza apo, musayese zokometsera zilizonse ngati muli ndi vuto m'mimba. Zakudya zokometsera zimatha kuyambitsa kuphulika, kupweteka komanso nseru mwa anthu ena ().

Zakudya zokometsera zokhala ndi capsaicin, zomwe zimathandizira kuswa ntchofu komanso zimathandizira kupanga mamina. Zingakhale zothandiza kuthetsa kutsokomola komwe kumayambitsa kukwiya.

9. nthochi

Nthochi ndi chakudya chabwino kudya mukamadwala.

Zimakhala zosavuta kutafuna komanso kutsekemera, koma zimaperekanso zakudya zopatsa thanzi komanso zopatsa thanzi.

Pazifukwa izi, ndi gawo la zakudya za BRAT (nthochi, mpunga, maapulosi, toast) zomwe nthawi zambiri zimalimbikitsidwa ndi nseru (55).

Phindu lina lalikulu la nthochi ndizosungunuka zomwe zimakhala nazo. Ngati muli ndi kutsekula m'mimba, nthochi ndi chimodzi mwazinthu zabwino kwambiri zomwe mungadye chifukwa ulusi wake ungathandize kutsekula m'mimba (,,).

M'malo mwake, zipatala zina zimagwiritsa ntchito mabala a nthochi kuchiritsa odwala m'mimba ().

Nthochi ndizopatsa thanzi komanso zopatsa thanzi. Angathandizenso kuchepetsa nseru ndi kutsegula m'mimba.

10. Ufa wa phala

Monga nthochi, oatmeal ndi yopanda pake komanso yosavuta kudya popereka zopatsa mphamvu, mavitamini ndi michere yomwe mumafunikira mukamadwala.

Mulinso mapuloteni - pafupifupi magalamu 5 mu chikho cha 1/2 (60).

Oatmeal ili ndi maubwino enanso athanzi, kuphatikiza kulimbitsa chitetezo cha mthupi komanso kusintha kwa magazi m'magazi ().

Kafukufuku wina adawonetsanso kuti beta-glucan, mtundu wa fiber yomwe imapezeka mu oats, idathandizira kuchepetsa kutupa m'matumbo. Izi zitha kuthandiza kuthetsa zizindikilo monga kupindika m'mimba, kuphulika ndi kutsekula m'mimba ().

Komabe, pewani kugula oatmeal yokometsera ndi shuga wambiri wowonjezera. M'malo mwake, onjezerani uchi pang'ono kapena zipatso pang'ono kuti mupindulitsenso.

Oatmeal ndi gwero labwino la michere komanso yosavuta kudya. Ikhoza kulimbikitsa chitetezo cha mthupi lanu, kuchepetsa kuwongolera shuga m'magazi ndikuchepetsa kutupa m'thupi.

11. Yogati

Yogurt ndi chakudya chabwino kudya mukamadwala.

Amapereka ma calories 150 ndi magalamu 8 a mapuloteni pa chikho. Kuziziranso, komwe kumatha kukhazika pakhosi panu.

Yogurt imakhalanso ndi calcium komanso yodzaza ndi mavitamini ndi michere ina (63).

Ma yogurts ena amakhalanso ndi maantibiotiki opindulitsa.

Umboni ukusonyeza kuti maantibiotiki amatha kuthandiza ana ndi akulu kuti azilandira chimfine pafupipafupi, amachira mwachangu akadwala ndikumwa maantibayotiki ochepa (,,,,).

Kafukufuku wina adapeza kuti ana omwe amamwa maantibiotiki amamva bwino masiku awiri mwachangu, ndipo zizindikilo zawo zinali pafupifupi 55% zochepa ().

Anthu ena anena kuti kuyamwa mkaka kumakulitsa ntchofu. Komabe, kafukufuku wambiri akuwonetsa kuti kuyamwa mkaka sikusintha kusintha kwa chifuwa, kuchulukana kapena kupanga ntchofu, ngakhale pakati pa omwe akudwala ().

Komabe, ngati mukuwona kuti zolemba zamatsenga zimawonjezera kusokonezeka kwanu, yesani zakudya zina zofufumitsa zomwe zili ndi maantibiotiki kapena othandizira ma probiotic m'malo mwake.

Yogurt ndi yosavuta kudya komanso imapezanso zopatsa mphamvu, zomanga thupi, mavitamini ndi michere. Ma yogurts ena amakhalanso ndi maantibiotiki, omwe angakuthandizeni kuti muzidwala pafupipafupi komanso kuti mukhale bwino msanga

12. Zipatso zina

Zipatso zingakhale zothandiza mukamadwala.

Ndi magwero a mavitamini, michere ndi fiber, zomwe zimathandizira thupi lanu komanso chitetezo chamthupi ().

Zipatso zina mumakhalanso mankhwala opindulitsa otchedwa anthocyanins, omwe ndi mitundu ya flavonoids yomwe imapatsa zipatso mtundu wawo wofiira, wabuluu ndi wofiirira. Zina mwazinthu zabwino kwambiri ndi strawberries, cranberries, blueberries ndi mabulosi akuda ().

Anthocyanins amapanga zipatso zabwino kwambiri kudya akadwala chifukwa ali ndi mphamvu zotsutsana ndi zotupa, ma virus komanso mphamvu zolimbitsa thupi.

Kafukufuku wambiri adapeza kuti zipatso zomwe zimatulutsa maanthocyanins ambiri zimatha kulepheretsa ma virus omwe amapezeka m'maselo. Zimalimbikitsanso kuyankha kwamthupi (,,,,,).

Makamaka, makangaza ali ndi mphamvu zolimbana ndi bakiteriya ndi ma virus zomwe zimalepheretsa mabakiteriya obwera chifukwa cha chakudya komanso ma virus, kuphatikiza E. coli ndipo salmonella ().

Ngakhale zotsatirazi sizikhala ndi vuto lofananira ndi matenda m'thupi monga labu, mwina zimakhudzanso.

M'malo mwake, kuwunika kwina kunapeza kuti mavitamini a flavonoid amatha kuchepetsa masiku omwe anthu amadwala ndi kuzizira ndi 40% ().

Onjezerani zipatso ku mbale ya oatmeal kapena yogurt kuti mupindule nawo kapena muphatikize zipatso zachisanu mu smoothie yozizira yomwe imalimbikitsa khosi lanu.

Zipatso zambiri zimakhala ndi ma flavonoid otchedwa anthocyanins omwe amatha kulimbana ndi ma virus ndi bacteria ndikulimbikitsa chitetezo cha mthupi. Mafuta a Flavonoid amathanso kukhala opindulitsa.

13. Mapuloteni

Avocado ndi chipatso chachilendo chifukwa ndi chochepa kwambiri koma chimakhala ndi mafuta ambiri.

Makamaka, imakhala ndi mafuta ambiri opatsa thanzi monounsaturated, mafuta amtundu womwewo omwe amapezeka m'mafuta a azitona.

Mapepala ndi gwero labwino la fiber, mavitamini ndi mchere (, 81).

Mapuloteni ndi chakudya chabwino mukamadwala chifukwa amapereka ma calories, mavitamini ndi michere yomwe thupi lanu limafunikira. Zimakhalanso zofewa, zopanda malire komanso zosavuta kudya.

Chifukwa cha mafuta athanzi omwe ali ndi mafuta, makamaka oleic acid, amathandiza kuchepetsa kutupa kwinaku akutenga nawo gawo pachitetezo cha mthupi (,).

Mapepala ali ndi mavitamini, michere komanso mafuta athanzi omwe amachepetsa kutupa ndikulimbikitsa chitetezo cha mthupi.

14. Masamba, Masamba Obiriwira

Ndikofunika kupeza mavitamini ndi michere yonse yomwe thupi lanu limafunikira mukamadwala, koma izi zitha kukhala zovuta kuchita ndi zakudya za "zakudya zodwala".

Zomera zobiriwira zobiriwira monga sipinachi, letesi ya Roma ndi kale zodzaza ndi mavitamini, michere ndi fiber. Ndizochokera ku vitamini A, vitamini C, vitamini K ndi folate (84).

Zomera zobiriwira zakuda zimadzazidwanso ndi mankhwala opindulitsa. Izi zimakhala ngati ma antioxidants kuteteza ma cell kuti asawonongeke ndikuthandizira kulimbana ndi kutupa ().

Zomera zobiriwira zagwiritsidwanso ntchito m'malo awo ophera antibacterial ().

Onjezerani sipinachi ku omelet kuti mupeze chakudya chofulumira, chodzaza ndi zomanga thupi, chambiri. Muthanso kuyesa kuponyera zakale zingapo mu zipatso zosalala.

Masamba obiriwira omwe ali ndi masamba ndi odzaza ndi michere ndi michere yomwe mumafunikira mukamadwala. Amakhalanso ndi mankhwala opindulitsa.

15. Salimoni

Salimoni ndi imodzi mwamagawo abwino kwambiri odyera odwala.

Ndi yofewa, yosavuta kudya komanso yodzaza ndi mapuloteni apamwamba omwe thupi lanu limafunikira.

Salmon imakhala yolemera kwambiri mu omega-3 fatty acids, yomwe imakhala ndi mphamvu zotsutsana ndi zotupa ().

Salimoni amakhalanso ndi mavitamini ndi michere yambiri, kuphatikiza vitamini D, yomwe anthu ambiri akusowa. Vitamini D amathandizira kuteteza chitetezo cha mthupi ().

Salimoni ndi gwero labwino kwambiri la mapuloteni. Mulinso omega-3 fatty acids ndi vitamini D, omwe amalimbana ndi kutupa komanso kulimbikitsa chitetezo cha mthupi.

Tengani Uthenga Wanyumba

Kupuma, kumwa madzi ndi kupeza chakudya choyenera ndi zina mwazinthu zofunika kwambiri kuti muchite bwino ndikumachira mwachangu mukadwala.

Koma zakudya zina zimakhala ndi phindu lomwe limapitilira kungopatsa thupi lanu michere.

Ngakhale palibe chakudya chokha chomwe chingachiritse matenda, kudya zakudya zoyenera kumatha kuthandizira chitetezo cha mthupi lanu ndikuthandizira kuthetsa zizindikilo zina.

Kukonza Zakudya: Zakudya Zomwe Zimathetsa Kutopa