17 Njira Zothandiza Zokuchepetserani Magazi Anu

Zamkati

• 1. Onjezani zochita ndikuchita zolimbitsa thupi kwambiri
• 2. Kuchepetsa thupi ngati muli wonenepa kwambiri
• 3. Chepetsani shuga ndi chakudya choyera
• 4. Idyani potaziyamu wambiri ndi sodium wocheperako
• 5. Musadye chakudya chotsitsika pang'ono
• 6. Lekani kusuta
• 7. Kuchepetsa nkhawa
• 8. Yesani kusinkhasinkha kapena yoga
• 9. Idyani chokoleti chakuda
• 10. Yesani zitsamba zamankhwala izi
• 11. Onetsetsani kuti mukugona mokwanira, mokwanira
• 12. Idyani adyo kapena tengani zowonjezera zowonjezera adyo
• 13. Idyani zakudya zopatsa thanzi zomanga thupi kwambiri
• 14. Tengani zowonjezera zowonjezera BP
• Omega-3 polyunsaturated mafuta acid
• Mapuloteni a Whey
• Mankhwala enaake a
• Coenzyme Q10
• Kutulutsa
• 15. Imwani mowa pang'ono
• 16. Ganizirani zochepetsera khofi
• 17. Imwani mankhwala akuchipatala

Kuthamanga kwa magazi, kapena kuthamanga kwa magazi, kumatchedwa "wakupha mwakachetechete" pazifukwa zomveka. Nthawi zambiri sichikhala ndi zisonyezo, koma ndi chiopsezo chachikulu chodwala matenda a mtima ndi sitiroko. Ndipo matendawa ndi ena mwazomwe zimayambitsa kufa ku United States ().

Pafupifupi m'modzi mwa akulu atatu aku US ali ndi kuthamanga kwa magazi ().

Kuthamanga kwa magazi kwanu kumayesedwa mu millimeter a mercury, omwe amafupikitsidwa ngati mm Hg. Pali manambala awiri omwe akukhudzidwa:

• Systolic magazi. Chiwerengero chapamwamba chimayimira kupanikizika m'mitsempha mwanu mtima wanu ukamenya.
• Kuthamanga kwa magazi kwa diastolic. Nambala yapansi imayimira kuthamanga m'mitsempha yanu yamagazi pakati pa kumenyedwa, pomwe mtima wanu ukupuma.

Kuthamanga kwa magazi kwanu kumadalira kuchuluka kwa magazi omwe mtima wanu ukupopera, komanso kuchuluka kwa magazi pamitsempha yanu. Mitsempha yanu ikafupika, imakulitsa kuthamanga kwa magazi.

Kuthamanga kwa magazi kutsika kuposa 120/80 mm Hg kumawerengedwa kuti ndikwabwino. Kuthamanga kwa magazi komwe kuli 130/80 mm Hg kapena kupitilirapo kumawonedwa kuti ndikokwera. Ngati manambala anu ali pamwambapa koma pansi pa 130/80 mm Hg, mumakhala mgulu la kuthamanga kwa magazi. Izi zikutanthauza kuti muli pachiwopsezo chotenga kuthamanga kwa magazi (3).

Nkhani yabwino yokhudzana ndi kuthamanga kwa magazi ndikuti kusintha kwamachitidwe kumatha kuchepetsa kuchuluka kwanu ndikuchepetsa chiopsezo - osafunikira mankhwala.

Nazi njira 17 zothandiza kuchepetsa kuthamanga kwa magazi:

1. Onjezani zochita ndikuchita zolimbitsa thupi kwambiri

Pakafukufuku wa 2013, achikulire omwe amangokhala nawo omwe amachita nawo masewera olimbitsa thupi a aerobic adachepetsa kuthamanga kwa magazi kwawo ndi 3.9% systolic ndi 4.5% diastolic (4). Zotsatira izi ndizofanana ndi mankhwala ena a magazi.

Mukamakulitsa mtima wanu komanso kupuma kwanu, m'kupita kwanthawi mtima wanu umalimba ndikupompa osachita khama. Izi zimapangitsa kuti mitsempha yanu isamapanikizike kwambiri komanso kumachepetsa kuthamanga kwa magazi.

Kodi muyenera kuyesetsa kuchita zochuluka motani? Lipoti la 2013 la American College of Cardiology (ACC) ndi American Heart Association (AHA) limalangiza zolimbitsa thupi zolimbitsa thupi kwa mphindi 40, katatu kapena kanayi pa sabata (5).

Ngati kupeza mphindi 40 nthawi imodzi kuli kovuta, pakhoza kukhalabe ndi phindu ngati nthawiyo igawika magawo atatu kapena anayi am'magawo 10 mpaka 15 tsiku lonse (6).

American College of Sports Medicine (ACSM) imaperekanso malingaliro ofanana (7).

Koma simuyenera kuthamanga marathons. Kuchulukitsa gawo lanu kungakhale kosavuta monga:

• pogwiritsa ntchito masitepe
• kuyenda m'malo moyendetsa
• kugwira ntchito zapakhomo
• dimba
• kupita kukakwera njinga
• kusewera masewera amtimu

Ingozichitani nthawi zonse ndikugwira ntchito osachepera theka la ola patsiku lochita zolimbitsa thupi.

Chitsanzo chimodzi cha zochitika zochepa zomwe zingakhale ndi zotsatira zazikulu ndi tai chi. Kuwunikanso kwa 2017 pazotsatira za tai chi ndi kuthamanga kwa magazi kumawonetsa pafupifupi kutsika kwa 15.6 mm Hg mu systolic magazi ndi kutsika kwa 10.7 mm Hg mu diastolic magazi, poyerekeza ndi anthu omwe sanachite masewera olimbitsa thupi konse () .

Ndemanga ya 2014 yokhudzana ndi zolimbitsa thupi komanso kuchepetsa kuthamanga kwa magazi idapeza kuti pali zolimbitsa thupi zingapo zomwe zingachepetse kuthamanga kwa magazi. Kuchita masewera olimbitsa thupi, kulimbana ndi masewera olimbitsa thupi, kuchita masewera olimbitsa thupi nthawi yayitali, kuchita masewera olimbitsa thupi tsiku lonse, kapena kuyenda masitepe 10,000 patsiku kumatha kutsitsa kuthamanga kwa magazi ().

Kafukufuku omwe akuchitikabe akupitilizabe kunena kuti palinso zopindulitsa pakuchita masewera olimbitsa thupi, makamaka okalamba (10).

2. Kuchepetsa thupi ngati muli wonenepa kwambiri

Ngati mukulemera kwambiri, kutaya ngakhale mapaundi 5 mpaka 10 kumatha kuchepetsa kuthamanga kwa magazi. Komanso, mumachepetsa chiopsezo chanu pamavuto ena azachipatala.

Kuwunika kwa 2016 kwamaphunziro angapo kunanenanso kuti zakudya zoperewera pochepetsa thupi zimachepetsa kuthamanga kwa magazi pafupifupi 3.2 mm Hg diastolic ndi 4.5 mm Hg systolic (11).

3. Chepetsani shuga ndi chakudya choyera

Kafukufuku wambiri wasayansi akuwonetsa kuti kuletsa shuga ndi chakudya choyengedwa kumatha kukuthandizani kuti muchepetse thupi ndipo kuchepetsa kuthamanga kwa magazi.

Kafukufuku wa 2010 adafanizira zakudya zamafuta ochepa ndi zakudya zamafuta ochepa. Zakudya zonenepa kwambiri zimaphatikizapo mankhwala osokoneza bongo. Zakudya zonse ziwirizi zimachepetsa, koma chakudya chochepa kwambiri chimathandiza kwambiri kuthamanga kwa magazi.

Zakudya zotsika kwambiri zimachepetsa kuthamanga kwa magazi ndi 4.5 mm Hg diastolic ndi 5.9 mm Hg systolic. Zakudya zamafuta ochepa kuphatikiza mankhwala omwe adadya adatsitsa kuthamanga kwa magazi ndi 0.4 mm Hg diastolic wokha ndi 1.5 mm Hg systolic ().

Kafukufuku wa 2012 wazakudya zochepa za carb komanso chiwopsezo cha matenda amtima adapeza kuti zakudyazi zimachepetsa kuthamanga kwa magazi pafupifupi 3.10 mm Hg diastolic ndi 4.81 mm Hg systolic (13).

Zotsatira zina zoyipa za carb yotsika, zakudya zopanda shuga ndikuti mumamva bwino nthawi yayitali, chifukwa mukudya mapuloteni ambiri ndi mafuta.

4. Idyani potaziyamu wambiri ndi sodium wocheperako

Kuchulukitsa kudya kwa potaziyamu ndikuchepetsa mchere kumathandizanso kuti magazi aziyenda bwino (14).

Potaziyamu ndi wopambana kawiri: Imachepetsa zotsatira zamchere m'thupi lanu, komanso imachepetsa mikangano m'mitsempha mwanu. Komabe, zakudya zomwe zili ndi potaziyamu zambiri zitha kuvulaza anthu omwe ali ndi matenda a impso, chifukwa chake lankhulani ndi dokotala musanakulitse potaziyamu.

Ndiosavuta kudya potaziyamu wambiri - zakudya zambiri mwachilengedwe zimakhala ndi potaziyamu. Nawa ochepa:

• zakudya za mkaka zonenepa kwambiri, monga mkaka ndi yogati
• nsomba
• zipatso, monga nthochi, ma apricot, mapeyala, ndi malalanje
• masamba, monga mbatata, mbatata, tomato, amadyera, ndi sipinachi

Dziwani kuti anthu amayankha mchere mosiyanasiyana. Anthu ena amakhudzidwa ndi mchere, kutanthauza kuti kudya mchere wochuluka kumawonjezera kuthamanga kwa magazi. Ena samva mchere. Amatha kudya mchere wambiri ndikuwatulutsa mumkodzo wawo osakweza kuthamanga kwa magazi (15).

National Institutes of Health (NIH) imalimbikitsa kuchepetsa kumwa mchere pogwiritsa ntchito DASH (Zakudya Zoyimira Kutaya Matenda Oopsa) (). Zakudya za DASH zikutsindika:

• zakudya zopanda sodium
• zipatso ndi ndiwo zamasamba
• mkaka wopanda mafuta ambiri
• mbewu zonse
• nsomba
• nkhuku
• nyemba
• maswiti ochepa ndi nyama zofiira

5. Musadye chakudya chotsitsika pang'ono

Mchere wambiri womwe mumadya umachokera kuzakudya zopangidwa ndi zakudya ndi zakudya kuchokera m'malesitilanti, osati mchere wanu wamnyumba (). Zinthu zotchuka zamchere wamchere zimaphatikizanso nyama zopatsa nyama, msuzi wamzitini, pizza, tchipisi, ndi zakudya zina zosakaniza.

Zakudya zotchedwa "mafuta ochepa" nthawi zambiri zimakhala ndi mchere komanso shuga wambiri kuti athe kulipira kutayika kwa mafuta. Mafuta ndi omwe amapatsa chakudya kukoma ndikumakupangitsani kukhala okhuta.

Kudula - kapena kwabwinoko, kudula zakudya zosinthidwa kumakuthandizani kudya mchere wochepa, shuga wochepa, komanso chakudya chochepa kwambiri. Zonsezi zingayambitse kuthamanga kwa magazi.

Khalani ndi chizolowezi chofufuza zolemba. Malinga ndi US Food and Drug Administration (FDA), mndandanda wa sodium wa 5% kapena kuchepera pachizindikiro cha chakudya umawonedwa ngati wotsika, pomwe 20% kapena kupitilira apo amawerengedwa kuti ndi okwera ().

6. Lekani kusuta

Kuleka kusuta ndikwabwino kwa thanzi lanu. Kusuta kumayambitsa kuwonjezeka kwakanthawi koma kwakanthawi kwakanthawi m'magazi anu ndikuwonjezera kugunda kwa mtima wanu (18).

M'kupita kwanthawi, mankhwala omwe ali mu fodya amatha kukulitsa kuthamanga kwa magazi mwa kuwononga makoma azitsulo zamagazi, ndikupangitsa kutupa, ndikuchepetsa mitsempha yanu. Mitsempha yolimba imayambitsa kuthamanga kwa magazi.

Mankhwala omwe ali mu fodya angakhudze mitsempha yanu ngakhale mutakhala pafupi ndi utsi wa fodya. Kafukufuku adawonetsa kuti ana omwe amakhala akusuta fodya m'nyumba amakhala ndi kuthamanga kwambiri kwa magazi kuposa omwe amachokera m'nyumba zosasuta ().

7. Kuchepetsa nkhawa

Tikukhala m'masiku ovuta. Kuntchito ndi zofuna za mabanja, ndale zadziko komanso zapadziko lonse lapansi - zonsezi zimathandizira kupsinjika. Kupeza njira zochepetsera nkhawa zanu ndikofunikira pa thanzi lanu komanso kuthamanga kwa magazi.

Pali njira zambiri zothetsera nkhawa, chifukwa chake pezani zomwe zikukuthandizani. Yesetsani kupuma kwambiri, kuyenda, kuwerenga buku, kapena kuwonera nthabwala.

Kumvera nyimbo tsiku ndi tsiku kwawonetsedwanso kuti muchepetse kuthamanga kwa magazi (20). Kafukufuku waposachedwa wazaka 20 adawonetsa kuti kugwiritsa ntchito sauna pafupipafupi kumachepetsa kufa chifukwa cha zochitika zokhudzana ndi mtima (21). Ndipo kafukufuku wina wocheperako wasonyeza kuti kutema mphini kumatha kutsitsa systolic komanso diastolic magazi (22).

8. Yesani kusinkhasinkha kapena yoga

Kulingalira ndi kusinkhasinkha, kuphatikiza kusinkhasinkha kopitilira muyeso, kwakhala kukugwiritsidwa ntchito - ndikuwerengedwa - ngati njira zochepetsera kupsinjika. Kafukufuku wa 2012 adawonetsa kuti pulogalamu imodzi yaku yunivesite ku Massachusetts yakhala ndi anthu opitilira 19,000 omwe amatenga nawo gawo pulogalamu yosinkhasinkha ndi malingaliro kuti athe kuchepetsa kupsinjika (23).

Yoga, yomwe nthawi zambiri imaphatikizapo kupuma, kupuma, komanso kusinkhasinkha, ingathandizenso kuchepetsa kupsinjika ndi kuthamanga kwa magazi.

Ndemanga ya 2013 pa yoga ndi kuthamanga kwa magazi idapeza kuchepa kwa kuthamanga kwa magazi kwa 3.62 mm Hg diastolic ndi 4.17 mm Hg systolic poyerekeza ndi omwe sanachite masewera olimbitsa thupi. Kafukufuku wamachitidwe a yoga omwe amaphatikizira kuwongolera kupuma, mawonekedwe, ndi kusinkhasinkha anali othandiza pafupifupi kawiri kuposa machitidwe a yoga omwe sanaphatikizepo zinthu zitatuzi (24).

9. Idyani chokoleti chakuda

Inde, okonda chokoleti: Chokoleti chakuda chawonetsedwa kuti chimachepetsa kuthamanga kwa magazi.

Koma chokoleti chakuda chikuyenera kukhala cocoa wa 60 mpaka 70%. Kuwunikanso kwamaphunziro pa chokoleti chakuda kwapeza kuti kudya malo amodzi kapena awiri a chokoleti chakuda patsiku kungathandize kuchepetsa chiopsezo cha matenda amtima pochepetsa kuthamanga kwa magazi ndi kutupa. Ubwino umaganiziridwa kuti umachokera ku flavonoids yomwe imapezeka mu chokoleti yokhala ndi zolimba zambiri za koko. Ma flavonoid amathandizira kukulitsa, kapena kukulitsa mitsempha yanu (25).

Kafukufuku wa 2010 wa anthu 14,310 adapeza kuti anthu omwe alibe matenda oopsa omwe amadya chokoleti chamdima wocheperako magazi kuposa omwe amadya chokoleti chocheperako ().

10. Yesani zitsamba zamankhwala izi

Mankhwala azitsamba akhala akugwiritsidwa ntchito m'miyambo yambiri pochiza matenda osiyanasiyana.

Zitsamba zina zawonetsedwa kuti mwina zimachepetsa kuthamanga kwa magazi. Ngakhale, kafukufuku wambiri amafunikira kuti azindikire kuchuluka kwake ndi zomwe zimapezeka pazitsamba zomwe ndizothandiza kwambiri (27).

Nthawi zonse muzifunsa dokotala kapena wamankhwala musanadye mankhwala azitsamba. Zitha kusokoneza mankhwala anu akuchipatala.

Nayi mndandanda wazitsamba ndi zitsamba zomwe zimagwiritsidwa ntchito ndi zikhalidwe padziko lonse lapansi kuti zichepetse kuthamanga kwa magazi:

• Nyemba zakuda (Castanospermum mtunda)
• Khola la mphaka (Uncaria rhynchophylla)
• madzi a udzu winawake (Apium manda)
• Chinese hawthorn (Crataegus pinnatifida)
• muzu wa ginger
• chowombera chachikulu (Cuscuta reflexa)
• Indian plantago (blond psyllium)
• makungwa a paini apamadzi (Pinus pinaster)
• kakombo mumtsinje (Crinum glaucum)
• maluwa (Hibiscus sabdariffa)
• mafuta a sesame (Sesamum chizindikiro)
• Kutulutsa phwetekere (Lycopersicon esculentum)
• tiyi (Camellia sinensis), makamaka tiyi wobiriwira ndi tiyi wa oolong
• makungwa a mtengo wa ambulera (Musanga cecropioides)

11. Onetsetsani kuti mukugona mokwanira, mokwanira

Magazi anu amathira pansi mukamagona. Ngati simugona bwino, zimatha kukhudza kuthamanga kwa magazi. Anthu omwe amasowa tulo, makamaka omwe ali ndi zaka zapakati, amakhala ndi chiopsezo chowonjezeka cha kuthamanga kwa magazi ().

Kwa anthu ena, kugona mokwanira sikophweka. Pali njira zambiri zokuthandizani kugona mokwanira. Yesetsani kukhala ndi nthawi yogona, nthawi yopuma usiku, kuchita masewera olimbitsa thupi masana, pewani kugona masana, ndikupangitsa chipinda chanu kukhala chabwino (29).

Kafukufuku wapadziko lonse wa Sleep Heart Health Study adapeza kuti kugona nthawi zosakwana maola 7 usiku komanso maola opitilira 9 usiku kumalumikizidwa ndi kuchuluka kwa matenda oopsa. Kugona pafupipafupi ochepera maola 5 usiku kumalumikizidwa ndi chiopsezo chachikulu cha kuthamanga kwa magazi nthawi yayitali (30).

12. Idyani adyo kapena tengani zowonjezera zowonjezera adyo

Garlic yatsopano kapena kuchotsa adyo zonse zimagwiritsidwa ntchito pochepetsa kuthamanga kwa magazi (27).

Malinga ndi kafukufuku wina wamankhwala, kukonzekera kwa adyo kotulutsa nthawi kumatha kukhudza kwambiri kuthamanga kwa magazi kuposa mapiritsi a ufa wokhazikika wa adyo (31).

Kafukufuku wina wa 2012 adawonetsa kafukufuku wa anthu 87 omwe ali ndi kuthamanga kwa magazi komwe adapeza kuchepa kwa diastolic kwa 6 mm Hg ndikuchepetsa kwa systolic kwa 12 mm Hg mwa iwo omwe amadya adyo, poyerekeza ndi anthu opanda chithandizo chilichonse).

13. Idyani zakudya zopatsa thanzi zomanga thupi kwambiri

Kafukufuku wa nthawi yayitali womaliza mu 2014 adapeza kuti anthu omwe amadya mapuloteni ambiri amakhala ndi chiopsezo chotsika kwambiri cha kuthamanga kwa magazi. Kwa iwo omwe amadya avareji ya 100 magalamu a mapuloteni patsiku, panali 40% ya chiopsezo chotsika kwambiri chokhala ndi kuthamanga kwa magazi kuposa omwe amadya zakudya zopanda protein (33). Iwo omwe amawonjezeranso fiber nthawi zonse pazakudya zawo adawona kuchepa kwa chiwopsezo cha 60%.

Komabe, chakudya chokhala ndi mapuloteni ambiri sichingakhale cha aliyense. Omwe ali ndi matenda a impso angafunike kusamala, choncho lankhulani ndi dokotala wanu.

Ndizosavuta kudya magalamu 100 a mapuloteni tsiku lililonse pamitundu yambiri yazakudya.

Zakudya zomanga thupi kwambiri ndi monga:

• nsomba, monga nsomba kapena nsomba zamzitini m'madzi
• mazira
• nkhuku, monga chifuwa cha nkhuku
• ng'ombe
• nyemba ndi nyemba, monga nyemba za impso ndi mphodza
• mtedza kapena batala wa nati monga chiponde
• nsawawa
• tchizi, monga cheddar

Salmoni akhoza kukhala ndi 3.5-oz (1 oz) atha kukhala ndi magalamu 22 (g) a protein, pomwe 3.5-oz. Kutumiza kwa m'mawere a nkhuku kumatha kukhala ndi 30 g wa mapuloteni.

Ponena za zosankha zamasamba, theka la chikho chotumizira mitundu yambiri ya nyemba imakhala ndi 7 mpaka 10 g wamapuloteni. Supuni ziwiri za batala zimapatsa 8 g (34).

14. Tengani zowonjezera zowonjezera BP

Zowonjezera izi zimapezeka mosavuta ndipo zawonetsa lonjezo lakuchepetsa kuthamanga kwa magazi:

Omega-3 polyunsaturated mafuta acid

Kuwonjezera omega-3 polyunsaturated fatty acids kapena mafuta a nsomba ku zakudya zanu zingakhale ndi zabwino zambiri.

Kusanthula meta kwamafuta amafuta ndi kuthamanga kwa magazi kunapeza kuchepa kwa magazi kwa omwe ali ndi kuthamanga kwa magazi kwa 4.5 mm Hg systolic ndi 3.0 mm Hg diastolic (35).

Mapuloteni a Whey

Mapuloteniwa omwe amachokera mkaka amatha kukhala ndi maubwino angapo azaumoyo, kuwonjezera pakuchepetsa kuthamanga kwa magazi (36).

Mankhwala enaake a

Kulephera kwa magnesium kumakhudzana ndi kuthamanga kwa magazi. Kufufuza kwa meta kunapeza kuchepa pang'ono kwa magazi ndi magnesium supplementation (37).

Coenzyme Q10

M'maphunziro ochepa, antioxidant CoQ10 imatsitsa systolic magazi ndi 17 mm Hg ndi diastolic mpaka 10 mm Hg (38).

Kutulutsa

Pakamwa L-citrulline ndichomwe chimapangitsa L-arginine m'thupi, zomangira zomanga thupi, zomwe zimachepetsa kuthamanga kwa magazi (39).

15. Imwani mowa pang'ono

Mowa umatha kukweza kuthamanga kwa magazi, ngakhale mutakhala wathanzi.

Ndikofunika kumwa pang'ono. Mowa umatha kukweza kuthamanga kwa magazi ndi 1 mm Hg pa magalamu 10 amowa omwe amamwa (40). Chakumwa wamba chimakhala ndi magalamu 14 a mowa.

Kodi chimakhala chakumwa chotani? Mowa umodzi wamafuta 12, ma ounces asanu a vinyo, kapena ma ola 1.5 a mizimu yosungunuka (41).

Kumwa pang'ono ndikumwa kamodzi patsiku kwa amayi komanso zakumwa ziwiri patsiku kwa amuna (42).

16. Ganizirani zochepetsera khofi

Caffeine imakulitsa kuthamanga kwa magazi, koma zotsatira zake ndi zakanthawi. Imatenga mphindi 45 mpaka 60 ndipo mayankho amasiyanasiyana malinga ndi munthu (43).

Anthu ena amatha kukhala ndi chidwi ndi caffeine kuposa ena. Ngati mumamwa tiyi kapena tiyi kapena khofi, mungafune kuchepetsa kumwa khofi, kapena yesani khofi wa decaffeine.

Kafukufuku wokhudzana ndi caffeine, kuphatikiza phindu lake, ndi nkhani zambiri. Kusankha kochepetsa kumadalira pazinthu zambiri.

Kafukufuku wina wakale adawonetsa kuti zotsatira za caffeine pakukweza kuthamanga kwa magazi ndizochulukirapo ngati kuthamanga kwa magazi kukukulira kale. Kafukufuku yemweyo, komabe, amafuna kuti mufufuzidwe zambiri pamutuwu (43).

17. Imwani mankhwala akuchipatala

Ngati kuthamanga kwanu kwa magazi ndikokwera kwambiri kapena sikuchepera mutasintha moyo wanu, adotolo angafune kuti mupatsidwe mankhwala. Amagwira ntchito ndipo amakuthandizani kuti mukhale ndi tsogolo labwino, makamaka ngati muli ndi zoopsa zina (). Komabe, zimatha kutenga nthawi kuti mupeze mankhwala oyenera.

Lankhulani ndi dokotala wanu za mankhwala omwe angakhalepo komanso zomwe zingakuthandizeni.