Ukukhathazeka kuyinkinga evamile yempilo yengqondo ethinta izigidi zabantu emhlabeni jikelele.Indlela ephelele yokulawula ukukhathazeka ihlanganisa ukwenza izinguquko zendlela yokuphila kanye nokufaka izithako eziqeda ukukhathazeka esimisweni sakho sansuku zonke.Ngokuzibandakanya emisebenzini yokunciphisa ukucindezeleka, ukugcina ukudla okunempilo, kanye nokuthatha izithako ezipholile, abantu ngabanye bangakwazi ukulawula ukukhathazeka ngokuphumelelayo futhi bathuthukise impilo yonke.Umgomo wokuthatha indlela ephelele yokulawula ukukhathazeka ukuthuthukisa inhlalakahle yonke futhi uthole umuzwa wokulinganisela nokuzola.Ngokwenza izinguquko ezinhle zokuphila kanye nokuthatha izithasiselo ezidambisa ukukhathazeka, abantu bangakhuphula ikhono labo lokulawula impilo yabo yengqondo futhi baphile impilo eyanelisayo.
Ukuzizwa ukhathazekile kuyinto evamile, kodwa kungase futhi kucindezele kakhulu.“Kungani ngikhathazekile?”Lona umbuzo abantu abaningi abawubuzayo, ngokuvamile ngokukhungatheka nokudideka.Kunezici eziningi ezingaba nomthelela emizweni yokukhathazeka, futhi ukuqonda lezi zici kungaba isinyathelo esibalulekile ekulawuleni nasekunqobeni ukukhathazeka.
Zombili izici zemvelo nezebhayoloji zingaba nomthelela emizweni yokukhathazeka.Kwabanye abantu, ukukhathazeka kungase kube umphumela wokuthambekela kofuzo ezinkingeni zempilo yengqondo.Kulezi zimo, umbuzo awukona ukuthi "Kungani ngikhathazekile?"kodwa kunalokho beqaphela ukuthi ukukhathazeka kuyingxenye yezakhi zabo zofuzo.Nokho, ngisho nakulabo abanofuzo, izici zendawo ezungezile zisengadlala indima ebalulekile ekuvuseni imizwa yokukhathazeka.Izehlakalo zempilo ezicindezelayo, okuhlangenwe nakho okubuhlungu, nokucindezeleka okungapheli konke kungaba nomthelela ekwakhiweni kwezimpawu zokukhathazeka.
Esinye isici esidlala indima ebalulekile ekukhathazekeni yizici zomzimba.Ukungalingani kuma-neurotransmitters afana ne-serotonin ne-dopamine kungase kube nomthelela ezimpawu zokukhathazeka.Ukungalingani kwama-hormone, izinkinga ze-thyroid, nezinye izimo zempilo ezingaphansi kungase kube nomthelela ekwakhiweni kokukhathazeka.
Ngokungeziwe ezicini zebhayoloji nezemvelo, amaphethini ethu okucabanga nezinkolelo zingaba nomthelela omkhulu emizweni yokukhathazeka.Izindlela zokucabanga ezingezinhle, njengokubangela inhlekelele noma ukweqisa, zingase zibe nengxenye ekuphikeleni kwemizwa yokukhathazeka.Izinkolelo zokulawula, ukungaqiniseki, nokuphepha nazo zinethonya izimpawu zokukhathazeka.Kwabanye abantu, ukukhathazeka kungase kuhlotshaniswe nokuhlangenwe nakho kwangaphambilini noma ama-phobias athile, okubangela imizwa yokwesaba nokukhathazeka.
1. Ukukhathazeka ngokweqile
Enye yezimpawu ezivame kakhulu zokukhathazeka ukukhathazeka ngokweqile.Lokhu kungabandakanya ukukhathazeka ngemisebenzi yansuku zonke, enjengomsebenzi noma isikole, kanye nokukhathazeka ngezici ezivamile zokuphila, njengezempilo, umndeni kanye nezezimali.Abantu abanezinkinga zokukhathazeka bangase bakuthole kunzima ukulawula ukukhathazeka kwabo futhi bangase babe nezimpawu zomzimba ezifana nokungahlaliseki, ukukhathala, nobunzima bokugxilisa ingqondo.
2. Ukucasuka
Olunye uphawu oluvamile lokukhathazeka ukucasuka.Abantu abanezinkinga zokukhathazeka bangase bazizwe bethukile noma bacasuke kalula futhi bangase bacasuke noma bathukuthele ngenxa yezinkinga ezincane.Lokhu kungaba nomthelela omubi ebudlelwaneni futhi kwenze kube nzima ukuhlanganyela emisebenzini yomphakathi noma ukuxhumana nabanye.
3. Izimpawu ezingokomzimba
Ukukhathazeka kungase futhi kubonakale njengezimpawu ezihlukahlukene zomzimba, okuhlanganisa ukungezwani kwemisipha, ubuhlungu bekhanda, isicanucanu, ukundindizela, nokushaya kwenhliziyo okusheshayo.Lezi zimpawu zomzimba zingacindezela futhi zingase zenze umuntu akholelwe ukuthi unesifo esingokomzimba kunenkinga yengqondo.
4. Ukuphazamiseka kokulala
Abantu abaningi abanezinkinga zokukhathazeka baye baphazamisa indlela yokulala.Lokhu kungase kuhlanganise nobunzima bokulala, ukuhlala ulele, noma ukuthola ubuthongo obumnandi.Ukuphazamiseka kokulala kungandisa ukukhathazeka futhi kwenze kube nzima ukusebenza kahle usuku lonke.
5. Ukugwema ukuziphatha
Abantu abanezinkinga zokukhathazeka bangase bahlanganyele ekuziphatheni kokugwema ukuze babhekane nemizwa yabo.Lokhu kungase kuhlanganise ukugwema izimo zomphakathi, izibopho zomsebenzi noma zesikole, noma ezinye izinto ezingase zibangele imizwa yokukhathazeka.
Izithako ezisiza ukudambisa ukukhathazeka zivame ukuqukatha inhlanganisela yezithako zemvelo namakhemikhali ezaziwa ngokupholisa kwazo kanye nezakhiwo zokulinganisa imizwa.
Enye yezindlela eziyinhloko zokwenza izithasiselo ezidambisa ukukhathazeka yikhono lazo lokulawula amazinga ama-neurotransmitters ebuchosheni.Ama-neurotransmitters ayizithunywa zamakhemikhali ezithwala amasignali phakathi kwamangqamuzana ezinzwa, futhi ukungalingani kulawa ma-neurotransmitters kuye kwaxhunyaniswa nokukhathazeka nokuphazamiseka kwemizwelo.Ngokuqondisa lawa ma-neurotransmitters, izithasiselo zokukhulula ukukhathazeka zingasiza ukubuyisela ibhalansi nokunciphisa imizwa yokukhathazeka.
Isibonelo, i-rhodiola rosea, esinye isithako esivamile sezithako zokunciphisa ukukhathazeka, itholakale ilawula amazinga e-serotonin ne-dopamine, ama-neurotransmitters amabili adlala indima ebalulekile ekulawuleni isimo sengqondo nokukhathazeka.Ngokuthuthukisa umsebenzi walawa ma-neurotransmitters, i-rhodiola ingasiza ekukhuthazeni imizwa yokuzola nokuphumula.
Ngaphezu kokukhomba ama-neurotransmitters, izithasiselo zokukhulula ukukhathazeka zivame ukuqukatha izithako ezinemiphumela ye-anxiolytic noma yokunciphisa ukukhathazeka.Isibonelo, i-amino acid L-theanine etholakala etiyeni eliluhlaza ikhonjiswe ukukhuthaza ukuphumula nokunciphisa imizwa yokucindezeleka nokukhathazeka.I-L-Theanine isebenza ngokwandisa amazinga e-GABA, i-neurotransmitter enomphumela wokuzola ebuchosheni.
Sekukonke, izithasiselo zokukhulula ukukhathazeka zisebenza ngenhlanganisela yezindlela zokunciphisa imizwa yokukhathazeka futhi zikhuthaze imizwa yokuzola nenhlalakahle.Ngokuqondisa ama-neurotransmitters, ukulawula amahomoni okucindezeleka, nokukhuthaza ukuphumula, lezi zithako zinikeza indlela engokwemvelo nephelele yokulawula ukukhathazeka.
Ukukhathazeka kuyinkinga evamile yempilo yengqondo ethinta izigidi zabantu emhlabeni jikelele.Kungathatha izinhlobo eziningi, njengokuphazamiseka kokukhathazeka okujwayelekile, ukuphazamiseka kokukhathazeka komphakathi, noma ukuphazamiseka kokwesaba.Nakuba kunezinketho eziningi zokwelapha ezitholakalayo, abanye abantu bangathola ukuthi izithako zokukhathazeka zinganciphisa ukukhathazeka.
1. IMagnesium L-Threonate
I-Magnesium iyiminerali ebalulekile edlala indima ebalulekile ekuphenduleni kwamakhemikhali e-biochemical angaphezu kuka-300 emzimbeni, okuhlanganisa ukusebenza kwemisipha nezinzwa, ukulawula ushukela wegazi, nokulawula umfutho wegazi.Kuyaziwa ukuthi inomphumela opholile ebuchosheni nasesimisweni sezinzwa, okwenza kube ukukhetha okuthandwayo kulabo abafuna ukulawula ukukhathazeka.
I-Magnesium L-threonate iwuhlobo oluyingqayizivele lwe-magnesium olukhonjiswe ukuthi lungena kumgoqo wegazi nobuchopho ngempumelelo kakhulu kunezinye izinhlobo zamaminerali.Lokhu kubalulekile ngoba kusho ukuthi i-magnesium L-threonate ingaba nomthelela omkhulu ekusebenzeni kobuchopho nokulawulwa kwemizwelo.
Ucwaningo lubonisa ukuthi amazinga aphansi e-magnesium emzimbeni angase ahlanganiswe nengozi eyengeziwe yokukhathazeka nokudangala.Ngokufaka i-magnesium L-threonate, abantu ngabanye bangakwazi ukusekela impilo yabo yonke yengqondo futhi babe nemizwa eyengeziwe yokuzola nokuphumula.
Ucwaningo olushicilelwe kumagazini i-Neuron luthole ukuthi i-magnesium L-threonate ithuthukisa inkumbulo nokufunda kumagundane ngokuqinisa ukuxhumana kwe-synaptic ebuchosheni.Lokhu kubalulekile ngoba ukukhathazeka nokucindezeleka kuvame ukuphazamisa ukusebenza kwengqondo, okwenza kube nzima ukugxilisa ingqondo.Ngokuthuthukisa ukusebenza kobuchopho, i-magnesium L-threonate ingasiza abantu ukuthi babhekane kangcono nemiphumela yokukhathazeka.
Ngaphezu kwezinzuzo ezingaba khona zokucabanga, i-magnesium L-threonate ingasiza futhi ekudambiseni izimpawu ezingokomzimba zokukhathazeka, njengokushuba kwemisipha nokungaphumuli.Ngokuthulisa isimiso sezinzwa nokukhuthaza ukuphumula, lesi sengezo singadambisa ukubonakaliswa komzimba kokukhathazeka, sivumele abantu ukuba bazizwe bekhululekile ngemizimba yabo.
2. I-lithium orotate
I-Lithium orotate iyiminerali yemvelo esetshenziswe amashumi eminyaka ukwelapha izinkinga ezihlukahlukene zempilo yengqondo, okuhlanganisa nokukhulula ukukhathazeka.
I-Lithium orotate kucatshangwa ukuthi isebenza ngokuguqula umsebenzi we-neurotransmitter ebuchosheni, ikakhulukazi ngokwandisa ukukhiqizwa kwe-serotonin.I-Serotonin iyisithunywa samakhemikhali esiza ukulawula imizwa, injabulo, nokukhathazeka.Amazinga aphansi e-serotonin axhunyaniswe nokuphazamiseka okuhlukahlukene kwezempilo yengqondo, okuhlanganisa nokukhathazeka.Ngokwandisa amazinga e-serotonin, i-lithium orotate ingasiza ekudambiseni izimpawu zokukhathazeka futhi ithuthukise impilo yengqondo iyonke.
Ucwaningo olushicilelwe kumagazini i-Neuropsychobiology luthole ukuthi i-lithium orotate yasiza ekunciphiseni izimpawu zokukhathazeka nokuyaluza ezidakeni.
Ukwengeza, i-lithium orotate iboniswe ukuthi inezici ze-neuroprotective, okusho ukuthi ingasiza ukuvikela ubuchopho emonakalweni obangelwa ukucindezeleka nokukhathazeka.Ukucindezeleka okungapheli kanye nokukhathazeka kungabangela i-atrophy ye-hippocampus, indawo yobuchopho enesibopho sokulawula isimo sengqondo nenkumbulo.Ngokuvikela ubuchopho kule miphumela, i-lithium orotate ingasiza ekuvimbeleni ukuthuthukiswa kokuphazamiseka kokukhathazeka.
3.NAC
Ucwaningo lubonisa ukuthi i-NAC ingadambisa izinhlobo ezahlukene zokukhathazeka, okuhlanganisa ukuphazamiseka kokukhathazeka okujwayelekile, ukuphazamiseka kokukhathazeka komphakathi, kanye ne-obsessive-compulsive disorder.Indlela yayo yokusebenza kukholakala ukuthi ibandakanya ukulawulwa kwe-glutamate, i-neurotransmitter edlala indima ebalulekile ekuphenduleni kokucindezeleka kobuchopho.Ngokulawula amazinga e-glutamate, i-NAC ingasiza ukubuyisela ibhalansi futhi inciphise ukuqina kwezimpawu zokukhathazeka.
Ucwaningo olushicilelwe ku-Journal of Clinical Psychopharmacology luthole ukuthi iziguli ze-OCD ezathatha i-NAC zaba nezimpawu ezinciphe kakhulu uma ziqhathaniswa nalezo ezithathe i-placebo.Lokhu kutholakala okuthembisayo kusikisela ukuthi i-NAC ingase ibe isengezo esibalulekile ekukhetheni ukwelashwa kwezinkinga ezihlobene nokukhathazeka.
Ngaphezu kwemiphumela engaba khona kuma-neurotransmitters, izakhiwo ze-NAC zokulwa ne-antioxidant nazo kucatshangwa ukuthi zineqhaza emiphumeleni yayo ye-anxiolytic (enciphisa ukukhathazeka).Ukucindezeleka kwe-oxidative kwenzeka lapho kunokungalingani phakathi kwama-radicals mahhala nama-antioxidants emzimbeni, futhi kuxhunyaniswa nokukhathazeka nokunye ukuphazamiseka kwemizwa.Ngokunciphisa ama-radicals mahhala kanye nokunciphisa ukulimala kwe-oxidative, i-NAC ingasiza ekudambiseni ukukhathazeka futhi ikhuthaze inhlalakahle engokomzwelo.
Ukwengeza, i-NAC itholakale inemiphumela elwa nokuvuvukala, okuqashelwa ngokwandayo ukuthi ibambe iqhaza ekuthuthukisweni nasekukhuliseni ukuphazamiseka kokukhathazeka.Ngokuqondisa ukuvuvukala ebuchosheni nasemzimbeni, i-NAC ingasiza ukuthulisa isimiso sezinzwa futhi inciphise izimpawu ezingokomzimba nezingokomzwelo zokukhathazeka.
4. L-theanine
I-L-Theanine ingesinye sezithako ezidume kakhulu zokudambisa ukukhathazeka.I-L-theanine i-amino acid etholakala etiyeni futhi yaziwa ngemiphumela yayo yokupholisa.Isebenza ngokwandisa ukukhiqizwa kwe-GABA, i-neurotransmitter ekhuthaza ukuphumula futhi inciphisa ukucindezeleka.Ucwaningo lubonisa ukuthi i-L-theanine ingasiza ekunciphiseni ukukhathazeka futhi ithuthukise ukusebenza kwengqondo.Abantu abaningi bakuthola kuwusizo ekulawuleni ukucindezeleka kwansuku zonke nasekukhuthazeni umuzwa wokuzola.
5. Omega-3
I-Omega-3 fatty acids nayo iyisinqumo esithandwayo sokudambisa ukukhathazeka.I-Omega-3 ingamafutha abalulekile atholakala ezinhlanzini ezinamafutha, imbewu yefilakisi, nama-walnuts.Baye baboniswa ukuthi banezinzuzo eziningi zezempilo, okuhlanganisa ukunciphisa ukuvuvukala, ukuthuthukisa impilo yenhliziyo, nokuthuthukisa ukusebenza kobuchopho.Ucwaningo luphinde luveze ukuthi ama-omega-3 fatty acids angasiza ekunciphiseni ukukhathazeka futhi akhuthaze imizwa emihle.Ezinye izifundo zithole ukuthi abantu abadla ama-omega-3 amaningi banamazinga aphansi okukhathazeka kanye nengozi ephansi yokuba nezinkinga zokukhathazeka.
Ngaphezu kokuthatha izithasiselo ukusiza ukuphatha nokunciphisa ukukhathazeka, zihlanganise nendlela yokuphila enempilo ukusiza ngokwemvelo ukukhulula ukukhathazeka futhi uphinde uthole umuzwa wokuzola nokulawula empilweni yakho.
1. Zijwayeze ukuqaphela nokuzindla
Ukucabangela nokuzindla kungamathuluzi anamandla okuthulisa ingqondo nokunciphisa ukukhathazeka.Ngokugxila esikhathini samanje nokuyeka ukukhathazeka ngekusasa noma ukuzisola ngesikhathi esidlule, ungahlakulela ukuthula kwangaphakathi nokuthula.Qala ngemizuzu embalwa yokucabanga noma ukuzindla usuku ngalunye futhi kancane kancane wandise isikhathi njengoba uzizwa ukhululekile ngokwenza.Kunezinhlelo zokusebenza eziningi nezinsiza eziku-inthanethi ezingakuqondisa ekucabangeni nasekuzindleni, okwenza kube lula ukuhlanganisa lezi zindlela empilweni yakho yansuku zonke.
2. Zivocavoce njalo
Ukuzivocavoca umzimba akusizi nje kuphela impilo yakho engokwenyama, kodwa futhi kunomthelela omkhulu empilweni yakho yengqondo.Ukuvivinya umzimba njalo kukhipha ama-endorphin, okuyizithuthukisi zemvelo zemvelo futhi asize ekwehliseni imizwa yokukhathazeka nengcindezi.Kungakhathaliseki ukuthi ukuhamba ngezinyawo, ukuzijwayeza i-yoga, noma ukujima okujulile, ukuthola indlela yokuzivocavoca oyithandayo futhi ongayenza njalo kungathuthukisa kakhulu impilo yakho yengqondo nengokomzwelo.
3. Yidla ukudla okunempilo
Okudlayo kungaba nomthelela omkhulu empilweni yakho yengqondo.Ukudla ukudla okunothe ngezithelo, imifino, okusanhlamvu okuphelele, namaprotheni angenalutho kunganikeza izakhi ezibalulekile ezisekela impilo yobuchopho futhi zinciphise ukukhathazeka.Ukwengeza, ukunciphisa ukudla kwakho i-caffeine, utshwala, nokudla okugayiwe kungasiza ukuzinzisa isimo sakho sengqondo futhi kunciphise imizwa yokukhathazeka.Cabanga ngokudla ukudla okunothe nge-omega-3 fatty acids, njenge-salmon, i-flaxseeds, nama-walnuts, njengoba lezi zakhi zomsoco ziye zabonakala zinomthelela omuhle empilweni yengqondo.
4. Lala ngokwanele
Ukulala okunekhwalithi kubalulekile ukuze ulondoloze impilo engokomzwelo nengqondo.Ukungalali kungandisa ukukhathazeka futhi kukwenze kube nzima ukubhekana nokucindezeleka.Khomba amahora angu-7-9 okulala ubusuku ngabunye futhi usungule isimiso sesikhathi sokulala esiphumuzayo ukuze usize ukukhuthaza ukulala okuzolile.Ukugwema izikrini nemisebenzi evuselelayo ngaphambi kokulala, ukudala indawo yokulala enethezekile, nokuzilolonga izindlela zokuphumula ezinjengokuphefumula okujulile noma ukuzelula kancane kungasiza ukuthuthukisa ikhwalithi yokulala nokunciphisa ukukhathazeka.
5. Funa ukwesekwa nokuxhumana
Ukuzizwa uhlukanisiwe futhi unesizungu kungandisa imizwa yokukhathazeka, ngakho-ke kubalulekile ukufuna ukwesekwa nokuxhumana kwabanye.Kungakhathaliseki ukuthi ukukhuluma nomngane omethembayo noma ilungu lomndeni, ukujoyina iqembu lokusekela, noma ukukhuluma nochwepheshe bezempilo yengqondo, ukufuna ukusekelwa kunganikeza induduzo nesiqiniseko ngezikhathi ezinzima.Ukuxhumana nabanye abakuqondayo lokho obhekene nakho kungakunikeza umuzwa wobungane nokuqinisekiswa, futhi kungase kukusize uthole imibono emisha namasu okubhekana nokukhathazeka.
Lapho ufuna isengezo esihle sokukhulula ukukhathazeka, kunezici ezimbalwa okufanele uzicabangele.Okokuqala futhi okubaluleke kakhulu, kubalulekile ukubheka isengezo sezinga eliphezulu sokusiza ukukhathazeka.Lokhu kuqinisekisa ikhwalithi yesithasiselo, futhi ikhwalithi engcono isho i-bioavailability engcono nokumuncwa.Ukwengeza, kunconywa ukukhetha izithasiselo ezikhiqizwa inkampani ehloniphekile enerekhodi eliqinisekisiwe lokukhiqiza imikhiqizo yekhwalithi ephezulu.Bheka izitifiketi ezifana ne-Good Manufacturing Practices (GMP) ukuze uqinisekise ikhwalithi nokuphepha komkhiqizo.
Uma kukhulunywa ngezithako zokudla, akuwona wonke ama-brand adalwe alinganayo.Kubalulekile ukukhetha isithasiselo ohlotsheni oluthembekile olunomlando wokukhiqiza imikhiqizo yekhwalithi ephezulu.Bheka amabhrendi asobala mayelana nezithako nezinqubo zokukhiqiza futhi anesevisi enhle yamakhasimende.Futhi, cabanga ukuthi ingabe isengezo siye sahlolelwa ikhwalithi nobumsulwa.
Inkampani engu-Suzhou Myland Pharm & Nutrition Inc. ibambe iqhaza ebhizinisini lezithako zokudla okunomsoco kusukela ngo-1992. Yinkampani yokuqala eShayina ukuthuthukisa nokudayisa imbewu yamagilebhisi.
Njengoba inesipiliyoni seminyaka engu-30 futhi iqhutshwa ubuchwepheshe obuphezulu kanye namasu e-R&D athuthukiswe kakhulu, inkampani ithuthukise uhla lwemikhiqizo encintisanayo futhi yaba isithasiselo sesayensi yempilo emisha, ukuhlanganisa ngokwezifiso kanye nenkampani yezinkonzo zokukhiqiza.
Ngaphezu kwalokho, inkampani iphinde ibe ngumkhiqizi obhalisiwe we-FDA, oqinisekisa impilo yabantu ngekhwalithi ezinzile nokukhula okuqhubekayo.Izinsiza ze-R&D zenkampani kanye nezindawo zokukhiqiza kanye namathuluzi okuhlaziya kungokwesimanje futhi anemisebenzi eminingi, futhi ayakwazi ukukhiqiza amakhemikhali esikalini se-milligram kuya kuthani ngokuhambisana namazinga e-ISO 9001 kanye nezinqubo zokukhiqiza ze-GMP.
Q: Iyiphi indlela ephelele yokunciphisa ukukhathazeka?
IMP: Indlela ephelele yokukhululeka kokukhathazeka ihlanganisa ukuhlanganisa izinguquko zendlela yokuphila nokusetshenziswa kwezithasiselo zokukhulula ukukhathazeka ukuze kubhekwane nezici ezingokomzimba, zengqondo, nezingokomzwelo zokukhathazeka.
Umbuzo: Yiziphi izinguquko zendlela yokuphila ezingasiza ekudambiseni ukukhathazeka?
IMP: Ukushintsha indlela yokuphila njengokuzivocavoca okuvamile, ukudla okufanele, ukulala ngokwanele, nezindlela zokulawula ukucindezeleka kungasiza ekudambiseni izimpawu zokukhathazeka.
Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha.Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi.Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili.Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo.Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Dec-20-2023
