Kodi Kuchepa kwa Kalori N'kutani, ndipo Kodi Ndikotetezeka?

Zamkati

• Kodi Kalori Ndi Chiyani?
• Mumafunikira Ma calories Angati Tsiku Lililonse?
• Kodi Kusowa kwa Kalori N'kutani?
• Kugwiritsa Ntchito Kuperewera Kwa Kalori Pochepetsa Kuonda
• Momwe Mungachepetsere Kuwonda Motetezeka Pogwiritsa Ntchito Kuchepa kwa Ma calorie
• Zolinga Zochepa Zochepetsa Kuchepetsa Thupi
• Kuperewera kwa Kalori ndi Kuchita Masewera Olimbitsa Thupi
• Kusintha kwa Khalidwe
• Chifukwa Chomwe Kuchepetsa Kalori Sikugwira Ntchito Nthawi Zonse
• Mfundo Yofunika Kwambiri
• Onaninso za

Zakhala zikudziwika kuti kukhala ndi kuchepa kwa calorie ndi njira yodziwika bwino yogwiritsira ntchito poyesa kuchepetsa thupi. (Muyenera kuti mwamvapo kapena mwawona mawu oti "calories mu calories kunja" nthawi ina, sichoncho?)

Koma kodi kuperewera kwa kalori ndi kotani, mulimonse, ndipo kuchepetsa mafuta ndiye njira yabwino kwambiri yochepetsera thupi? Izi ndi zomwe akatswiri azakudya komanso kafukufuku waposachedwa akunena za kuchepa kwa calorie, momwe mungawerengere kuchepa kwa calorie, komanso ngati ndi lingaliro labwino kapena ayi.

Kodi Kalori Ndi Chiyani?

Ponena za thupi la munthu, kalori ndiye muyeso womwe umatanthauza kuchuluka kwa chakudya chomwe chili ndi phindu linalake lopanga mphamvu. Kwenikweni, izi zikutanthauza kuti chakudya ndi zakumwa zomwe mumadya zimapatsa thupi lanu mphamvu, zoyesedwa ndi zopatsa mphamvu, kuti mukhale ndi moyo.

Komabe, thupi lanu limafunikira zambiri kuposa zopatsa mphamvu kuti mukhalebe ndi moyo - mumafunikiranso zakudya - kuphatikiza mavitamini ndi mchere - kuti thupi lanu lizigwira ntchito bwino. (Mwachitsanzo, mchere wa calcium wopezeka mumkaka umathandiza kulimbikitsa mafupa pamene chitsulo chopezeka mu nyemba chimafunika kuti maselo ofiira a m’magazi azigwira ntchito bwino.)

Mumafunikira Ma calories Angati Tsiku Lililonse?

Pali zinthu zitatu zomwe zimatsimikizira kuchuluka kwa ma calories omwe mukufuna: kuchuluka kwa metabolic yanu, masewera olimbitsa thupi, komanso mphamvu yazakudya.

Mlingo woyambira wamafuta: Kusintha kwanu kwakanthawi ndi kuchuluka kwa mphamvu zofunika kuti thupi lanu likhalebe ndi moyo, monga mtima wanu kupopera. Kuchuluka kwa kagayidwe kabwino ka munthu (BMR) kumadalira pazinthu zambiri kuphatikiza jenda, zaka, kutalika, ndi kukula (mwachitsanzo ana). Basal metabolism imapanga pafupifupi 50 mpaka 70 peresenti ya zosowa zanu za kalori.

Zolimbitsa thupi: Zochita zakuthupi zimakhala pakati pa 25 ndi 40 peresenti ya zosowa zanu za kalori. Izi, zimaphatikizaponso kulimbitsa thupi, koma zimaphatikizaponso masewera olimbitsa thupi osachita masewera olimbitsa thupi, kapena NEAT, mphamvu yomwe mumawotcha pochita zonse zomwe ayi kugaya, kupuma, kudya, kapena kuchita masewera olimbitsa thupi, monga kuphika, kuyeretsa, kungoyenda, kulemba, ndi zina zambiri.

Thermic zotsatira za chakudya: Mphamvu yotentha ya chakudya ndi mphamvu yofunikira kupukusa ndi kuyamwa chakudya chomwe mumadya. Imakhala pakati pa 5 mpaka 10% ya zosowa zanu zonse za calorie.

Akatswiri azakudya amagwiritsa ntchito njira zingapo kuti adziwe zosowa za munthu. Chimodzi mwazinthu zotchuka kwambiri ndi Harris-Benedict Equation; Choyamba, mumawerengera BMR yanu pogwiritsa ntchito kulemera kwanu, kutalika, ndi zaka, ndiyeno BMR yanu imachulukitsidwa ndi chinthu chochita (mwachitsanzo: kuchuluka kwa momwe mumasunthira) kuti mudziwe pafupifupi ma calories angati omwe mukufunikira patsiku. Mwachitsanzo, munthu amene sachita masewera olimbitsa thupi kawirikawiri kapena samachita masewera olimbitsa thupi amachulukitsa BMR yake ndi 1.2, ndipo munthu amene amachita masewera olimbitsa thupi masiku atatu mpaka 5 pa sabata adzachulukitsa BMR ndi 1.55. M'malo mowerengera nokha, mutha kugwiritsa ntchito chowerengera cha USDA kuti mudziwe zosowa zanu zama calorie.

Kalori amafunikira azimayi achikulire kuyambira 1,600 mpaka 2,400 patsiku, malinga ndi Academy of Nutrition and Dietetics. Ngati moyo wanu umakhala wongokhala, mungakhale kumapeto kwenikweni kwa gululo, ndipo ngati muli okangalika kwambiri, mungakhale pamwamba. (Chidziwitso: Mukamakula, kalori yanu imafunikira kuchepa, ndipo ngati muli ndi pakati kapena mukuyamwitsa, zosowa zanu zitha kukulirakulira.)

Kodi Kusowa kwa Kalori N'kutani?

Mwachidule, kuchepa kwa calorie ndi pamene mumadya zopatsa mphamvu zochepa kuposa momwe thupi lanu likugwiritsira ntchito kapena kuwotcha.

Amalangizidwa kuti, kuti muchepetse thupi, muyenera kupanga vuto la kalori. Mwachitsanzo, ngati munthu amafunikira zopatsa mphamvu 3,000 patsiku, kutsitsa kalori yake mpaka ma 2,500 calories patsiku kumapangitsa kuchepa kwama calorie 500 patsiku. Mu 1558, wofufuza Max Wishnofsky, MD, adawerengera kuti mafuta 1 mapaundi amasunga pafupifupi 3,500 calories of energy, malinga ndi nkhani yomwe ili muToday's Dietitian. Kuyambira pamenepo, zakhala zikuvomerezedwa ngati chidziwitso chodziwika kuti - potaya kulemera - mapaundi 1 ndi ofanana ndi ma 3,500 calories. Poganizira izi, lingaliro ndilakuti kuchepa kwa calorie 500 tsiku lililonse kumatha kubweretsa pafupifupi 1 pounds ya kuwonda pa sabata. (Onani: Momwe Mungadulire Kalori Kuti Muchepetse Kunenepa Bwino)

Ngati mukudya Zambiri Zopatsa mphamvu kuposa momwe thupi lanu limagwiritsira ntchito, zomwe zimatchedwa calorie surplus. Mukakhalabe ndi kalori yochulukirapo kwa nthawi yayitali, imatha kubweretsa kunenepa. (Zowonadi, kunenepa kwambiri sikumakhala chifukwa cha kudya mopambanitsa - kumathanso kukhala chifukwa cha zovuta za kagayidwe kachakudya kapena zovuta zina zathanzi monga hypothyroidism. Ndicho chifukwa chake ndikofunikira kupita ku mayeso azachipatala a pachaka ndikuwona dokotala ngati muyamba kunenepa. mwadzidzidzi.)

Kugwiritsa Ntchito Kuperewera Kwa Kalori Pochepetsa Kuonda

National Institute of Health (NIH) ikulimbikitsanso kutsatira zakudya zonenepetsa (zomwe zikuyambitsa vuto la kalori) kwa anthu onenepa kwambiri kapena onenepa kwambiri ndipo akufuna kuwonda, ndipo Academy of Nutrition and Dietetics imanenanso mu lipoti la 2016 kuti tsiku lililonse kuchepa kwa ma calorie 500 mpaka 750 kumalimbikitsidwadi pakuchepetsa thupi.

Kafukufuku wina yemwe amatchulidwa kawirikawiri amathandizira njirayi: Kafukufuku wa 2007 wonena za kuchepa kwama kalori adawonetsa kuti kuchepetsa zopatsa mphamvu pafupifupi 500 patsiku kumathandiza kuchepetsa kunenepa. Komabe, kuchuluka kwa kulemera komwe kumatayika kumadalira mafuta oyambira thupi, malinga ndi kafukufukuyu. Mwachitsanzo, wina amene amayamba ndi mafuta ochulukirapo amafunikira kuchepa kwakanthawi kochulukirapo kuti achepetse kunenepa. Kafukufukuyu akufotokoza kuti ndichifukwa chake abambo amatha kutaya kulemera kuposa akazi chifukwa chochepa cha kalori chifukwa amayi amakhala ndi mafuta ochulukirapo kuposa amuna amtundu womwewo.

Komabe, kafukufuku wa 2014 wofalitsidwa mu International Journal of Kunenepa Kwambiri akuwonetsa kuti chiwongolero cha zoperewera za ma kalori 3500 pa sabata (kapena kuchepera kwa ma caloriki 500 patsiku) monga lamulo la chala chachikulu chomwe chingakhale chosavuta. Ofufuza mu kafukufukuyu amafuna kuwona ngati lamuloli lili ndi ma kalori 3,500 likhoza kuneneratu za kuchepa kwa maphunziro, koma zotsatira zake zidawonetsa kuti maphunziro ambiri adatayika kwambiri Zochepa kulemera kuposa kuchuluka komwe kunanenedweratu muulamuliro wa ma kalori 3,500. Chowonadi ndi chakuti pali zinthu zambiri zomwe zimakhudza zotsatira zowonda kuposa kungochepetsa ma calories. Zinthu zingapo zamagetsi, monga momwe zimakhalira mkati (kutanthauza, mukamva njala kapena kukhuta), zitha kuthandizanso. Pali kafukufuku wambiri omwe akuchitika kuti adziwe zinthu zina zomwe zingathandize.

Momwe Mungachepetsere Kuwonda Motetezeka Pogwiritsa Ntchito Kuchepa kwa Ma calorie

Ngakhale kafukufuku akuwonetsa kuti kuchepera kwa ma kalori 500 mwina sikungakhale kopanda tanthauzo, ndiupangiri upangiri wochepetsera kunenepa pakati pa mabungwe azaumoyo monga NIH, Academy of Nutrition and Dietetics, ndi Mayo Clinic. Ndipo kuti muchepetse kuchepa kwa kalori, muyenera kuyisungabe kwakanthawi, atero a Joan Salge Blake, Ed.D, RDN, pulofesa wazakudya ku Boston University komanso wokhala ndi podcast ya Spot On !. Mutha kupanga ndikusunga zoperewera za kalori ndi:

1. Kugwiritsa ntchito ma calories ochepa.
2. Kuchulukitsa zochitika zanu zatsiku ndi tsiku osawonjezera kalori yanu.
3. Kuphatikiza zonsezi.

Chowonadi ndichakuti onse ochepetsa mafuta ophatikizika ndikuphatikizanso kukhala achangu (ndipo potero amawotcha mafuta ambiri) ndiyo njira yopambana kwambiri kuti anthu achepetse kunenepa, atero a Salge Blake. '

Izi zati, simukufuna kuchita mopambanitsa podula zakudya zambiri ndipo kuchita masewera olimbitsa thupi kwambiri chifukwa sichikhala chokhazikika kapena chathanzi kwa nthawi yayitali. "Kungoti kuchepa pang'ono kwa kalori ndibwino kuti muchepetse kunenepa sikutanthauza kuti kudya pang'ono momwe mungathere kuti muchepetse kunenepa ndibwino," atero katswiri wazakudya Amy Goodson, MS, RD Simuyenera kudya zopitilira 1 000 patsiku , malinga ndi NIH. Ngati mukudya ma calories ochepa, amatha kulepheretsa thupi kuti thupi lisalandire zomwe zimafunikira kuti mukhale athanzi. Ngati mumadya ma calories ochepa ngakhale kwa kanthawi kochepa chabe, mutha kumva njala, kukwiya, kutopa, ndikukumana ndi kutsekula m'mimba ndi / kapena kudzimbidwa. Izi sizikudziwitsani momwe mungadyetse bwino. Ngati muchepetsa ma calories kwa nthawi yayitali (ganizirani: miyezi), izi zingayambitse kuperewera kwa zakudya m'thupi, kusowa kwa zakudya m'thupi, ndipo makamaka kukusiyani mu njala. Zotsatira zake, thupi lanu limagwiritsitsa mafuta ngati njira yobwezeretsera mphamvu mthupi lanu, yomwe pamapeto pake imalepheretsa kuchepa kwa thupi ndikukhala kopanda tanthauzo ku cholinga chanu.

Kuchepetsa kuchepa kwa thupi ndi mapaundi 1 mpaka 2 pa sabata, malinga ndi NIH. Chilichonse chofulumira kuposa chimenecho chikhoza kukhala choopsa komanso kukhala ndi zotsatira za thanzi; kuwonda msanga kumawonjezera zofuna zathupi ndipo kumatha kuonjezera chiopsezo cha miyala ya ndulu, kuperewera kwa zakudya m'thupi, kusalinganizana kwa ma electrolyte, komanso kuwonongeka kwa chiwindi. Ngati kuchuluka kwa kuwonda kumakhala kofulumira kuposa mapaundi 1 mpaka 2 pa sabata (ie pambuyo pa opaleshoni ya bariatric), ndiye kuti iyenera kuyang'aniridwa ndi akatswiri azachipatala.

Ndipo ndizofunika kudziwa kuti, ngati muli ndi matenda omwe angayambitse kulemera (monga matenda a shuga a mtundu wa 2 kapena hypothyroidism), kuyesa kugwiritsa ntchito kuchepa kwa kalori kuti muchepetse thupi sikungagwire ntchito. Ndicho chifukwa chake ndikofunikira kuti muwone dokotala ngati mwanenepa posachedwa kapena ngati mwakhala mukuyesera kuchepetsa thupi ndipo simungathe.

Zolinga Zochepa Zochepetsa Kuchepetsa Thupi

"Kutengera ndi munthu komanso cholinga chake chochepetsa thupi, kuchepa kwa kalori kungafunikire kuchitidwa kwakanthawi kochepa kapena kwanthawi yayitali," akutero Goodson. "Ngakhale kuti nthawi zonse sikokwanira kwenikweni, kutalika kwa kuchepa kwa kalori kumadalira kuchuluka kwa kulemera komwe kuyenera kutayika." Komabe, patatha miyezi isanu ndi umodzi yogwiritsira ntchito kuchepa kwa kalori kuti muchepetse kunenepa, ndikofunikira kuti musinthe pulogalamu yolemetsa - ngakhale mutakwaniritsa cholinga chanu, malinga ndi NIH. Mukangotaya thupi, kulisunga kumakhala kovuta kwambiri, ndipo kupuma kwa milungu ingapo kapena miyezi ingapo kuti muwonetsetse kuti simukuchira kungathandize kuti muchepetse thupi kwanthawi yayitali. Malinga ndi Transtheoretical Model (kapena Stage of Change) yomwe imagwiritsidwa ntchito pofotokoza kusintha kwamakhalidwe, gawo lachisanu ndi gawo lokonza momwe khalidweli limakhalira (kwa miyezi isanu ndi umodzi kapena kupitilira apo) ndipo likuyenera kupitilizidwa. Kupita kosinthaku pakatha miyezi ingapo yakuchepa kwama calorie sikutanthauza kuchuluka kwa zomwe mukudya, koma kudzipatsa nthawi kuti muzitsatira momwe zosinthira zimakhalira, kutengera mtunduwu, miyezi isanu ndi umodzi imakhala nambala yamatsenga . Ndiye, mutasiya kulemera kwa miyezi ingapo, mutha kuwerengera zosowa zanu za calorie ndikupanga chinyengo chatsopano kuti mupitilize kuyesetsa kulemera.

Pazomwezi, mukakhala ndi phiri lodzilemera - lomwe limachitika, ndipo gawo lanthawi yochepera - ndikofunikira kuyesanso zosowa zanu za calorie ngati vuto lina (ngakhale mwina silili lalikulu) lingafunike . Mwachitsanzo, ngati mwataya mapaundi 10 pakudya zopatsa mphamvu 500 patsiku pafupifupi miyezi iwiri, zosowa zanu sizikhala zochepa chifukwa muli opepuka mapaundi 10. Momwemo, mungafunikire kuwunikanso zosowa zanu zama calorie pano potengera BMR yanu ndi kuchuluka kwa zochita; mukhoza kumadya 750 zopatsa mphamvu zochepa kuposa pamene munayamba.

Mofananamo, cholinga chanu chochepetsa thupi chikakwaniritsidwa, muyenera kusintha kalori yanu moyenera. Kukhala wathanzi nthawi zonse kumathandizanso kuti muchepetseko polemetsa kuwotcha mafuta tsiku lililonse (komanso kupatsanso thupi lanu matani ena azithandizo zina zofunika).

Cholinga chachikulu ndikuchepetsa kuchepa thupi kwa nthawi yayitali osalimbitsa thupi lanu. Ichi ndichifukwa chake NIH imalangiza zopitilira 500 mpaka 1,000 patsiku tsiku lililonse. "Chinyengo ndikupanga zoperewera zazing'ono zama kalori kuti zolemera zomwe mungataye zisabwererenso," akufotokoza a Elizabeth Ward, M.S., R.D., wolemba Bwino chatsopano changwiro. Ngati mungayesetse kukhala ndi vuto lalikulu la kalori, mudzakhala ndi njala yayikulu ndipo simumamatira ku chakudya chanu kwa nthawi yayitali - kumachepetsa kuyesetsa kwanu. Kuchepetsa thupi kwanthawi yayitali kumakhala kovuta kwambiri kuposa kutaya thupi lenileni, malinga ndi kafukufuku wa 2019. Pakuwunika meta kwamaphunziro a 29 a kuchepa kwakanthawi, zopitilira theka la zolemera zidapezekanso mkati mwa zaka 2, ndipo pambuyo pazaka 5, zopitilira 80 peresenti ya zolemera zidapezanso.

Kuperewera kwa Kalori ndi Kuchita Masewera Olimbitsa Thupi

Anthu omwe amachita masewera olimbitsa thupi amatha kudabwa ngati angachepetseko thupi ndi vuto la kalori. "Mfungulo ndikuwonetsetsa kuti mukuwonjezera thupi lanu moyenera kuti mugwire ntchito," akufotokoza Goodson. "Kugwiritsa ntchito ma calories ochepa kwambiri kumatha kukhala ndi vuto pamagwiridwe antchito ndi mphamvu." Mwachitsanzo, ngati mukuchepetsa mafuta kapena kuchita masewera olimbitsa thupi kwambiri, mutha kukhala pachiwopsezo cha azimayi othamanga atatu, omwe amawonetsa kusokonezeka kwa msambo ndi kutaya mphamvu.

"Kutsata ma calories kungakhale gawo lofunika kwambiri la equation kuti awonetsetse kuti anthu omwe akutenga nawo gawo adya mafuta okwanira koma akupanga zoperewera zowathandiza kukwaniritsa cholinga chawo chochepetsa thupi," atero a Goodson.

Monga chovomerezeka, anthu amatha kuchepetsa kuchuluka kwama caloric ndikuwonjezera magwiridwe antchito kuti apange vuto la caloric. Koma ngati ndiwe wothamanga (taganizirani: kuphunzira masewera othamanga kapena chochitika china champhamvu) kapena kukhala ndi zolemetsa zambiri kuti muchepetse, kungakhale kwanzeru kukhudza m'munsi ndi katswiri wazakudya yemwe amalembetsa zamasewera.

Kusintha kwa Khalidwe

Kuchepetsa ma calories ndi kuchita masewera olimbitsa thupi ndi theka chabe la nkhondo. NIH imalimbikitsanso chithandizo chamakhalidwe molumikizana ndi kuonda komanso kuchita masewera olimbitsa thupi. Malingana ndi Transtheoretical Model (kapena Masitepe a Kusintha), khalidwe likakhazikika kwa miyezi isanu ndi umodzi, limakhala chizolowezi chimene wina akupitiriza kuchita. Kupanga zizolowezi zabwino zomwe zimakhala kwanthawi yayitali ndiye cholinga chachikulu chochepetsera kulemera kwake.

Salge Blake akulangiza kukumana ndi katswiri wodziwa zakudya zopatsa thanzi (RDN) yemwe amagwira ntchito mderali kuti akuthandizeni paulendo wanu wochepetsa thupi. Ntchitoyi ikhoza kulipidwa ndi inshuwaransi yanu. Mutha kupeza RDN mdera lanu popita ku tsamba la Academy of Nutrition and Dietetics ndikudina "Pezani Katswiri."

Chifukwa Chomwe Kuchepetsa Kalori Sikugwira Ntchito Nthawi Zonse

Kuchepa kwa calorie angathe kumabweretsa kuwonda; komabe, "anthu ambiri amangoyerekeza kuchuluka kwa ma calories omwe akuwotcha pochita masewera olimbitsa thupi ndipo amanyalanyaza kuchuluka kwa ma calories omwe amadya," akutero Salge Blake. Mwachitsanzo, kafukufuku akuwonetsa kuti makina a cardio ndi ma calories ena owotchera amatha kupyola muyeso. Izi zimapangitsa kuyesa kuchepetsa thupi chifukwa chochita masewera olimbitsa thupi - kapena powerengera zosowa zanu za kuchepa kwa calorie ndikuwonjezeranso zopatsa mphamvu zomwe zimatenthedwa panthawi yolimbitsa thupi - zimakhala zovuta kwambiri.

Ngati mukuyesera kutsata kuchepa kwanu kwa kalori, Salge Blake amalimbikitsa kuti mugwiritse ntchito imodzi mwazomwe zilipo pulogalamu yothandizira kuti muchepetse zomwe mukudya. Kumbukirani, "muyenera kumvetsetsa kukula kwa magawo kuti muwerenge kuchuluka kwa zakudya zomwe mumadya tsiku lililonse," akufotokoza a Salge Blake. "Ngati magawo anu ndi olakwika - makamaka, osaganiziridwa - momwemonso zotsatira zake [kuchuluka kwanu kwa kalori]."

Kuti mukwaniritse zosowa zanu za kalori ndikudya michere yofunikira kuti thupi lanu likhale lathanzi, ndikofunikira kuyika patsogolo zakudya zopatsa thanzi ndikuchepetsa zakudya zokhala ndi mafuta okwanira komanso shuga wowonjezera. Malangizo azakudya a 2020-2025 kwa anthu aku America amapereka lamulo la 85/15 monga chitsogozo, pomwe 85 peresenti ya zopatsa mphamvu zomwe zimadyedwa ziyenera kukhala zochokera kuzinthu zokhala ndi michere yambiri, ndipo 15 peresenti imatha kuchokera kuzinthu zopanda ma calorie-zambiri monga zomwe zili zodzaza. mafuta ndi shuga wowonjezera (taganizirani: makeke, maswiti, batala). (Zokhudzana: Izi 5 Malangizo Osavuta Azakudya Ndi Osatsutsidwa Ndi Akatswiri ndi Kafukufuku)

Kuonjezera apo, ngati muli ndi mbiri ya matenda ovutika kudya (monga anorexia nervosa, bulimia, kapena orthorexia), simungakhale woyenera kuwerengera ma calorie chifukwa chikhalidwe chotopetsa cha kuwerengera ma calorie chingayambitse kubwereranso. Kuphatikiza apo, iwo omwe ali ndi vuto la kudya amatha miyezi kapena zaka zambiri akuphunzira maluso oyenera akudya komanso amayesetsa kuthana ndi vuto losadya, kuphatikiza kuwerengera kalori. Malinga ndi pepala la 2010 lofalitsidwa mu Journal of Neuroscience, Kuletsa ma calorie kumatha kubweretsa kupsinjika ndi kudya mopitirira muyeso ngakhale kwa iwo omwe alibe mbiri yovuta kudya. (Zokhudzana: Kuwerengera Ma calorie Kunandithandiza Kuchepetsa Kunenepa—Koma Kenako Ndinayamba Kudwala Matenda a Kudya)

Mfundo Yofunika Kwambiri

Kugwiritsa ntchito kuperewera kwa kalori pakuchepetsa thupi ndi njira yomwe imagwira ntchito, koma osati yokha. Kuchita masewera olimbitsa thupi, kumvetsetsa momwe mungasinthire zomwe mumadya (monga magawo), ndi kusintha kwa khalidwe kuti mukhale ndi zizoloŵezi zathanzi, zokhazikika ndi gawo limodzi la equation. Ngakhale anthu ambiri achita izi pawokha, kukhala ndi chitsogozo cha RDN kumatha kuthandizira kuthandizira ndikulimbikitsanso kuti mukhale ndi zolinga zabwino.

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