Uma kuziwa ekwehliseni isisindo kanye nokufeza izinhloso zethu zokufaneleka, abaningi bethu baphendukela ezithasiselweni ukuze sithuthukise imizamo yethu.Kodwa-ke, umhlaba wezithako ungadida futhi ukhungathekise.Okubalulekile ukwazi ukuthi izithasiselo zenzelwe ukugcwalisa ukudla okunempilo nokuzivocavoca okuvamile, hhayi esikhundleni sazo.Asikho isithasiselo esingaqeda amafutha ngomlingo noma sithathe indawo yesidingo sokudla okunomsoco kanye nokuvivinya umzimba.Esikhundleni salokho, izithasiselo kufanele zibhekwe njengamathuluzi okusekela uhambo lwethu lwezempilo lulonke.
Ukuncipha kwesisindo kuyisihloko esishisayo kakhulu manje, futhi abanye abantu bangase bathi bazizwa bekhululekile esikhumbeni sabo futhi akudingeki banamathele kunoma yimiphi imigomo ethile yokunciphisa isisindo.Nokho, kubalulekile ukuqaphela izinzuzo eziningi ezihlobene nokulahlekelwa isisindo esiningi nokugcina isisindo esinempilo.
Okokuqala, ukunciphisa umzimba kunganciphisa kakhulu ingozi yezimo ezihlukahlukene zempilo.Ukukhuluphala ngokweqile noma ukukhuluphala kuhlotshaniswa eduze namathuba andayo okuba nezifo ezingelapheki, njengesifo sikashukela sohlobo 2, isifo senhliziyo, nezinhlobo ezithile zomdlavuza.Ngokunciphisa isisindo esiningi, abantu ngabanye banganciphisa ingozi yokuba nalezi zifo ezishintsha impilo kanye nezingase zibe yingozi empilweni.Ngaphezu kwalokho, ukuncipha kwesisindo kungathuthukisa izimo zempilo ezikhona, njengomfutho wegazi ophakeme kanye namazinga e-cholesterol, okuholela ekuthuthukisweni okuphelele kwekhwalithi yokuphila ngokuncipha kwesisindo.
Ukwengeza, ukulahlekelwa isisindo kungaba nomthelela omuhle empilweni yengqondo kanye nokuphila kahle.Ukukhuluphala ngokweqile kungathinta ukuzethemba nempilo yengqondo, okuholela emizweni yokungafaneleki nokuncipha ukuzethemba.Ngokufinyelela imigomo yokulahlekelwa isisindo, abantu ngabanye bangathola ukuzethemba okwandisiwe, isithombe somzimba esithuthukisiwe, kanye nombono omuhle ngokwengeziwe ngempilo.Ukwengeza, izinzuzo ezingokwengqondo nezingokomzwelo zokulahlekelwa isisindo zihlanganisa ukunciphisa ukucindezeleka, ukukhathazeka, nokucindezeleka, ekugcineni kusiza ukuthuthukisa izinga lempilo.
Ngaphezu kwezinzuzo ezingokomzimba nezingokwengqondo, ukulahlekelwa isisindo kungathuthukisa ukuhamba nokuqina okuphelele.Isisindo esiningi sibeka ukucindezeleka emzimbeni, kubangela ubuhlungu obuhlangene, ukunciphisa ukuhamba, nokunciphisa amazinga okusebenza ngokomzimba.Ngokuncipha kwesisindo, abantu ngabanye bangathola ukuhamba okuthuthukisiwe, ukukhuphuka kwamazinga wamandla, kanye nekhono elikhulu lokuzivivinya.Lokhu kungaholela endleleni yokuphila esebenzayo futhi eyanelisayo futhi kunciphise ingozi yokulimala nokulinganiselwa ngokomzimba.
Esinye isizathu esiyinhloko sokubeka phambili ukulahlekelwa isisindo amandla okwandisa impilo yakho futhi uthuthukise izinga lakho lempilo esikhathini eside.Ngokugcina isisindo esinempilo, abantu ngabanye banganciphisa ingozi yokufa ngaphambi kwesikhathi futhi andise namathuba abo okuphila impilo ende, enempilo.
Kodwa ngokuhlanganisa ukudla okulinganiselayo, izithako zokudla, kanye nokuvivinya umzimba njalo endleleni yakho yokuphila, ungakwazi ukufeza imigomo yakho yokulahlekelwa isisindo ngisho naphakathi nesimiso esimatasa.
Izithako zokunciphisa umzimba ziyimikhiqizo eklanyelwe ukusekela imigomo yokulahlekelwa isisindo ngokusiza abantu ukuba banciphise amafutha omzimba futhi bagcine isisindo esinempilo.Lezi zithako ziza ngezindlela eziningi, okuhlanganisa amaphilisi, izimpushana, neziphuzo, futhi ngokuvamile zinenhlanganisela yamavithamini, amaminerali, amakhambi, nezinye izinto okucatshangwa ukuthi zisiza ukwehlisa isisindo.
1. Enye yezinhlobo ezivame kakhulu zokunciphisa umzimba yilezo eziqukethe izithako ze-thermogenic, okucatshangwa ukuthi zandisa umzimba futhi zisize ukushisa ama-calories ngokuphumelelayo, ngaleyo ndlela zisekele imizamo yokulahlekelwa isisindo.Okufanelekile ukusho i-6-Paradol, okuyinhlanganisela yemvelo etholakala ku-ginger, ikakhulukazi imbewu yesitshalo.Yaziwa ngezakhiwo zayo ze-thermogenic, okusho ukuthi inyusa izinga lokushisa eliwumgogodla womzimba futhi ikhuphule imetabolism.Lokhu kungasiza ukushisa ama-calories amaningi futhi kukhuthaze ukuncipha kwesisindo.
Ucwaningo olushicilelwe ku-Journal of Nutritional Biochemistry luthole ukuthi i-6-Paradol yandisa ukubonakaliswa kwezakhi zofuzo ezibandakanyeka ku-thermogenesis kanye ne-fat metabolism kuzicubu ezimhlophe ze-adipose.Lokhu kusikisela ukuthi i-6-Paradol inamandla okukhuthaza i-lipolysis futhi yandise ukusetshenziswa kwamandla, ngaleyo ndlela isize ukuncipha kwesisindo.I-6-Paradol inciphisa amafutha e-visceral kumagundane adla ukudla okunamafutha amaningi.Amafutha e-Visceral, amafutha anqwabelana ezithweni zesisu, ayingozi kakhulu futhi ahlotshaniswa nengozi eyengeziwe yezifo ezingapheli ezifana nesifo sikashukela nesifo senhliziyo.Iqiniso lokuthi i-6-Paradol iyakwazi ukunciphisa amafutha e-visceral iphakamisa amandla ayo njengosizo lokulahlekelwa isisindo.
Ngaphezu kwezakhiwo zayo ze-thermogenic, i-6-Paradol itholakale inemiphumela engaba khona yokucindezela ukudla.Nakuba i-ginger iqukethe i-6-Paradol, kubalulekile ukuqaphela ukuthi izinongo ziqukethe okuncane kakhulu.Ngakho-ke, kunezithako ze-6-Paradol emakethe eziklanyelwe ukuhlinzeka ngemithamo egxilile yenhlanganisela.
2. Esinye isithasiselo esithandwayo sokulahlekelwa isisindo yilezo eziqukethe izidakamizwa ezicindezela ukudla.Lezi zithako zenzelwe ukusiza abantu ukuthi bazizwe begcwele isikhathi eside, behlise inani eliphelele lamakhalori, futhi bakhuthaze ukuncipha kwesisindo.
3. Ngaphezu kwalokho, ezinye izithasiselo zokunciphisa umzimba zingaqukatha izithako okukholakala ukuthi zivimbela ukumuncwa kwamafutha noma ama-carbohydrate emzimbeni.Le mikhiqizo iklanyelwe ukuvimbela umzimba ukuba ungatholi izakhi ezithile, ngaleyo ndlela unciphise ukudla kwe-caloric kanye nokulahlekelwa kwesisindo okungenzeka.
Yebo ukubonana nochwepheshe bezempilo ngaphambi kokuqala noma yisiphi isithasiselo sokuncipha kwesisindo kubalulekile ukuze uqinisekise ukuthi siphephile futhi sifanele izidingo zakho zomuntu siqu.Ukwengeza, lapho ucabangela izithasiselo zokulahlekelwa isisindo, kubalulekile ukuqaphela izingozi ezingase zibe khona kanye nezimangalo eziyihaba.Ekugcineni, izindlela eziphumelela kakhulu nezisimeme zokwehlisa isisindo zihlanganisa ukudla ukudla okulinganiselayo, ukuvivinya umzimba njalo, nokugxila empilweni yonke kanye nokuphila kahle.
Uma kuziwa ekunciphiseni isisindo, ukudla okunomsoco kuyisihluthulelo.Ukudla okuphezulu ekudleni okugayiwe, ushukela, namafutha angenampilo kungaholela ekuzuzeni isisindo kanye nobunzima bokwehlisa isisindo.Ngakolunye uhlangothi, ukudla okucebile ngokudla okuphelele, amaprotheni angenalutho, izithelo, nemifino kungasekela ukulahlekelwa isisindo futhi kuthuthukise impilo yonke.
Esinye sezici ezibaluleke kakhulu zokudla okunomsoco ukulinganisela kwe-macronutrient.Lokhu kubhekisela esilinganisweni sama-carbohydrate, amaprotheni, namafutha ekudleni.Ucwaningo lubonisa ukuthi ukudla okulinganiselayo okuqukethe izilinganiso ezifanele zawo wonke ama-macronutrients amathathu kusiza ukulawula amahomoni endlala, ukwandisa imetabolism, futhi kukhuthaze ukulahlekelwa kwamafutha.
Amaprotheni abaluleke kakhulu ekunciphiseni isisindo ngoba abalulekile ekwakheni nasekulungiseni izicubu, kuhlanganise nemisipha.Imisipha ishisa amakholori amaningi kunamafutha, ngakho ukuba nengxenye ephezulu yesisindo somzimba omncane kungasiza ukukhulisa umzimba futhi kusekele ukuncipha kwesisindo.Ukwengeza, amaprotheni aboniswe ukukhuthaza imizwa yokugcwala nokunciphisa isifiso sokudla, okwenza kube lula ukunamathela ohlelweni lokudla okunempilo.
Ama-carbohydrate angenye i-macronutrient ebalulekile okufanele icatshangelwe lapho ulahlekelwa isisindo.Nakuba ukusika ngokuphelele ama-carbs akudingekile noma akusimeme kubantu abaningi, ukukhetha ama-carbs ayinkimbinkimbi (njengezinhlamvu eziphelele, izithelo, nemifino) esikhundleni se-carbs ecolisisiwe (njengesinkwa esimhlophe nokudla okulula okushukela) kungasiza ekunciphiseni isisindo..Lokhu kudla kunikeza i-fiber kanye nezakhi ezibalulekile ezisiza ukulawula amazinga kashukela egazini, ukunciphisa izifiso, nokusekela impilo yonke.
Amafutha avame ukuba namademoni ngesikhathi sokulahlekelwa isisindo, kodwa empeleni abalulekile empilweni yonke futhi angasekela ukulahlekelwa isisindo uma ekhethwe ngokuhlakanipha.Amafutha anempilo njengamantongomane, imbewu, ukwatapheya, namafutha omnqumo asiza ukukhuthaza umuzwa wokusutha futhi asekele ikhono lomzimba lokumunca imisoco ebalulekile.Baphinde badlale indima ebalulekile ekukhiqizeni ama-hormone, okuthinta i-metabolism kanye namazinga wamandla.
Ngaphezu kwama-macronutrients, ama-micronutrients afana namavithamini namaminerali nawo abalulekile ekulahlekelweni kwesisindo.Ukudla okucebile ngezithelo nemifino emibalabala kunganikeza izakhi ezibalulekile ezisekela umzimba, ukukhiqizwa kwamandla, kanye nempilo yonke.Ukwengeza, amanye amavithamini namaminerali aboniswe edlala indima ekulawuleni indlala nesifiso sokudla, okungenza kube lula ukunamathela ohlelweni lokudla okunempilo.
I-Metabolism yinqubo lapho umzimba wakho uguqula ukudla okudlayo kube amandla.Imetabolism esheshayo isho ukuthi ushisa ama-calories ngokuphumelelayo, okwenza kube lula ukwehlisa isisindo.Ngenhlanhla, kunezindlela zokuthuthukisa imetabolism yakho futhi uqale uhambo lwakho lokulahlekelwa isisindo.
Enye indlela ephumelelayo yokuthuthukisa imetabolism yakho iwukwenza umsebenzi ojwayelekile womzimba.Njengoba abantu abaningi benesikhathi esilinganiselwe sokuzivocavoca, ukunyakaza okuncane usuku lonke kungaba nomthelela omkhulu.Ukuthatha izitebhisi esikhundleni sekheshi, ukuhamba ngezinyawo ngesikhathi sekhefu lakho lesidlo sasemini, noma ukwenza umsebenzi osheshayo wasekhaya ekuseni kuyizindlela ezinhle zokwandisa izinga lakho lomsebenzi wansuku zonke.Ukwengeza, ukuhlanganisa ukuqeqeshwa kwamandla esimisweni sakho sansuku zonke kungasiza ukwakha imisipha, ngaleyo ndlela kusheshise imetabolism yakho.
Esinye isici esiyinhloko ekusheshiseni umzimba wakho ukudla ukudla okunempilo, okunomsoco.Ukudla okufana namaprotheni anomzimba omncane, okusanhlamvu okuphelele, izithelo, nemifino kungasiza ukulawula amazinga kashukela egazini nokugcina umzimba wakho usendleleni.Kubalulekile futhi ukuphuza amanzi amaningi, njengoba ukuphelelwa amanzi emzimbeni kungabambezela izinga lokugayeka kokudla.Ukwengeza, ukudla ukudla okuthuthukisa imetabolism neziphuzo, njengetiye eliluhlaza, upelepele we-cayenne, nokudla okubabayo, kunganika amandla akho e-metabolism.
Uma ufuna ukuthuthukisa imetabolism yakho, ukufaka ukudla okuthuthukisa imetabolism ekudleni kwakho kuyindawo enhle yokuqala.Lokhu kudla akuhlinzeki ngemisoco ebalulekile kuphela kodwa futhi kusiza ekuvuseleleni injini yomzimba wakho eshisa amakhalori.
1. Amaprotheni angenalutho
Kubandakanya imithombo yamaprotheni engenawo amandla njengenkukhu, i-turkey, inhlanzi, nobhontshisi ekudleni kwakho kungasiza ukusheshisa umzimba wakho.Amaprotheni adinga amandla engeziwe okugaya kunamafutha nama-carbohydrate, okusho ukuthi umzimba wakho ushisa ama-calories amaningi kule nqubo.
2.Itiye eliluhlaza
Itiye elihlaza laziwa ngezakhiwo zalo zokuthuthukisa i-metabolism, ngenxa yokugcwala kwalo okuphezulu kwamacatechin e-antioxidant.Lezi zinhlanganisela ziye zaboniswa ukuthuthukisa amandla omzimba okushisa amafutha futhi andise ukusetshenziswa kwekhalori jikelele.
3. Ukudla okubabayo
Ukwengeza izinongo ezifana nopelepele we-cayenne ekudleni kwakho nakho kungasheshisa imetabolism yakho.I-Capsaicin, isakhi esisebenzayo ekudleni okubabayo, itholakale yandisa i-thermogenesis, inqubo umzimba oshisa ngayo ama-calories ukuze ukhiqize ukushisa.
4. Okusanhlamvu okuphelele
Izinhlamvu eziphelele, njengerayisi elinsundu, i-quinoa nama-oats, zine-fiber ephezulu futhi zithatha isikhathi eside ukugayeka, okukugcina ugcwele isikhathi eside.Lokhu kusiza ukuvimbela ukudla ngokweqile futhi kugcina imetabolism yakho isebenza kahle.
5. Amajikijolo
Amajikijolo afana nama-blueberries, ama-raspberries, nama-strawberries awamnandi nje kuphela, kodwa futhi acebile kuma-antioxidants kanye ne-fiber.Inhlanganisela yalezi zakhi kusiza ukulawula amazinga kashukela egazini kanye nokulawula imetabolism.
6. Ikhofi
Uma ungumuntu othanda ikhofi, uzojabula ukwazi ukuthi ukuphuza inkomishi yekhofi nsuku zonke kungasiza ukukhulisa umzimba wakho.I-caffeine etholakala ekhofini isebenza njengesikhuthazo, ikhulisa inani lama-calories umzimba wakho uwashisa lapho uphumule.
7. Izinhlanzi ezinamafutha
Izinhlanzi ezinamafutha njenge-saumoni, i-mackerel, ne-sardine ziyimithombo emihle kakhulu ye-omega-3 fatty acids, eye yaxhunyaniswa nokwanda kwesilinganiso somzimba kanye nokunciphisa ukuvuvukala emzimbeni.
8. Imifino enamahlamvu aluhlaza
Imifino enamahlamvu aluhlaza njengesipinashi, i-kale, ne-Swiss chard igcwele amavithamini, amaminerali, kanye ne-fiber, konke okusekela umzimba onempilo kanye nempilo yonke.
9. Amantongomane kanye nembewu
Amantongomane kanye nembewu, njengama-alimondi, ama-walnuts, nembewu ye-chia, anamaprotheni amaningi, amafutha anempilo, kanye ne-fiber, okwenza kube isengezo esihle ekudleni kwakho ukuze uthuthukise imetabolism yakho.
10. iyogathi yesiGreki
Iyogathi yamaGreki iwumthombo omuhle kakhulu wamaprotheni nama-probiotics, angasiza ekulawuleni uhlelo lwakho lokugaya ukudla futhi ugcine imetabolism yakho isebenza kahle.
●Ukuhlobana phakathi kokuncipha kanye nokudla okunomsoco kucacile.Ukudla esikudlayo kudlala indima ebalulekile ekhonweni lethu lokwehlisa isisindo, futhi ukudla okulinganiselayo okuhlanganisa izakhi ezihlukahlukene zomsoco kubalulekile ukuze siphumelele isikhathi eside.Uma kuziwa ekudleni, kubalulekile ukugxila ekudleni ukudla okugcwele, okungakagaywa njengezithelo, imifino, amaprotheni angenalutho, nokusanhlamvu.Lokhu kudla kunikeza imisoco ebalulekile futhi kunama-kilojoule aphansi, okwenza kube lula ukudala ukushoda kwe-caloric nokulahlekelwa isisindo.
Ngokugxila ekulinganiseni kwe-macronutrient, ukukhetha ukudla okunomsoco, ukudla okuphelele, nokubeka phambili amavithamini namaminerali abalulekile, singakwazi ukusekela imigomo yethu yokulahlekelwa isisindo futhi sithuthukise impilo yonke.Ukwengeza, ukudla ukudla okulinganiselayo nokunomsoco kungakusiza ulahlekelwe isisindo esiningi futhi uthuthukise impilo yakho yonke.Ngaphezu kokudla ukudla okufanele, kubalulekile futhi ukunaka ukulawulwa kwengxenye.Abantu abaningi banenkinga yokudla ngokweqile, okungase kuphazamise kalula imizamo yabo yokulahlekelwa isisindo.Ngokulandelela osayizi bezingxenye kanye nokuzijwayeza ukudla ngokucabangela, ungavimbela ukudla ngokweqile futhi uhlale endleleni ngemigomo yakho yokulahlekelwa isisindo.
●Ngaphezu kokudla okunempilo, ukuvivinya umzimba njalo kubalulekile ukuze unciphise umzimba.Ukuvivinya umzimba akugcini nje ngokukusiza ukuba ushise amakhalori, futhi kwakha isisindo somzimba, okwandisa umzimba wakho futhi kukusize ushise amakholori amaningi usuku lonke.Idizayinelwe ukuhlanganisa i-cardio, ukuqeqeshwa kwamandla kanye nokuzivocavoca umzimba ukuze uthole okuningi ekuzilolongeni kwakho.Uma kukhulunywa ngokuzivocavoca kwe-aerobic, imisebenzi efana nokugijima, ukubhukuda, kanye nokuhamba ngebhayisikili mihle ekushiseni amakholori kanye nokwenza ngcono impilo yenhliziyo nemithambo yegazi.Ukuqeqeshwa kwamandla, ngakolunye uhlangothi, kusiza ukwakha imisipha futhi kuthuthukise imetabolism, okuholela ekulahlekelweni kwesisindo okusebenzayo.Okokugcina, ungakhohlwa ukufaka izivivinyo zokuguquguquka njenge-yoga noma i-Pilates ukuthuthukisa ukuhamba nokuvimbela ukulimala.
●Izithako zokunciphisa umzimba ziyimikhiqizo eklanyelwe ukusiza ukwehla kwesisindo ngokwandisa i-metabolism, ukucindezela ukudla, noma ukunciphisa ukumuncwa kwamafutha.Ziza ngezindlela eziningi, njengamaphilisi, izimpushana noma iziphuzo, futhi ngokuvamile zenziwe ngenhlanganisela yezithako zemvelo, amavithamini namaminerali.Nakuba ukudla nokuzivocavoca kuyizici ezibalulekile zokulahlekelwa isisindo, abantu abaningi baphendukela ezithasiselweni ukuze zibasize bafinyelele imigomo yabo.Kubalulekile ukuqaphela ukuthi izithako kufanele zisetshenziswe kanye nokudla okunempilo kanye nokuzivocavoca okuvamile.Uma zisetshenziswe ngendlela efanele, izithasiselo zingase zisekele ukulahlekelwa isisindo futhi zithuthukise impilo yonke.
Lapho ukhetha isengezo sokulahlekelwa isisindo, ikhwalithi ibalulekile.Nazi izici ezimbalwa ezibalulekile okufanele zicatshangelwe:
1. Khetha imikhiqizo enedumela elihle: Khetha izithasiselo ezinkampanini ezinedumela elihle ezilandela izindinganiso eziqinile zokukhiqiza.Bheka izitifiketi ezifana ne-Good Manufacturing Practices (GMP) ukuze uqinisekise ikhwalithi nokuphepha komkhiqizo.
2. Ukwenza ucwaningo kubalulekile.Bheka izithasiselo zokunciphisa umzimba ezicwaningwe ngokwesayensi futhi ezifakazelwe ukuthi ziyasebenza.Kunezinsiza eziningi eziku-inthanethi, okuhlanganisa amawebhusayithi anedumela elihle nezindatshana zezemfundo, ezingakunikeza ulwazi mayelana nezithako nezinzuzo zezithako ezihlukene.
I-Suzhou Myland Biotech ibambe iqhaza ebhizinisini lesengezo sokudla okunempilo kusukela ngo-1992. Iyinkampani 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 ahlukahlukene, futhi ayakwazi ukukhiqiza amakhemikhali esikalini se-milligram kuya kuthani, ngokuhambisana namazinga e-ISO 9001 kanye nezinqubo zokukhiqiza ze-GMP.
Q: Yiziphi izithako ezisebenzayo ezishisa amafutha ongazibheka kuma-supplement?
A: Ezinye izithako ezishise amafutha ezifakazelwe ongazibheka ezithasiselweni zifaka i-caffeine, i-green tea extract, upelepele (capsaicin), i-Garcinia cambogia, i-green coffee extract, kanye ne-forskolin.Lezi zithako zibonise amandla okuthuthukisa i-metabolism, ekwandiseni i-oxidation yamafutha, noma ekwehliseni isifiso sokudla.
Q: Ingabe izithako ezishisa amafutha ziphephile ukuzisebenzisa?
A: Ukuphepha kwezithako ezishisa amafutha kungahluka kuye ngezithako ezithile kanye nezimo zempilo ngazinye.Kubalulekile ukubonisana nochwepheshe bezempilo ngaphambi kokuqala noma yisiphi isithasiselo sokudla.Banganikeza isiqondiso ngokufaneleka, imiphumela engemihle engaba khona, kanye nomthamo ofanele wesimo sakho esithile.
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-13-2023
