Chokoleti kuwonongeka
- Kuchuluka kwa chiuno chozungulira komanso mwayi wokhala ndi matenda amtima:
- Kudya chokoleti chakuda chochuluka kungapangitse kuwonjezeka kwa chiuno, zomwe zimawonjezera mwayi wokhala ndi matenda a mtima.
Choncho, ndi bwino kudya pang'onopang'ono.
- chikondi chaching'ono:
- Chokoleti chakuda chimakhala ndi caffeine wambiri, zomwe zingayambitse khungu, monga maonekedwe ndi kuwonjezereka kwa ziphuphu.
Choncho, akulangizidwa kuti achepetse kumwa kwake ngati muli ndi vuto la khungu.
- kutsekula m'mimba:
- Kudya chokoleti chakuda chochuluka kungayambitse kutsegula m'mimba.
Chokoleti chamtunduwu chimakhala ndi zinthu zomwe zimadziwika kuti "caffeine", zomwe zingayambitse vuto la kugaya chakudya ndikuyambitsa kutsekula m'mimba.
- Kusokonekera komanso kusagona bwino:
- Chokoleti yakuda imakhala ndi caffeine wambiri, yomwe imalepheretsa kugona.
Choncho, ngati mukudwala matenda ogona kapena kutenga nthawi yaitali kuti mugone, ndi bwino kupewa kudya chokoleti chakuda musanagone.
- Kunenepa komanso matenda a shuga:
- Chokoleti yakuda imakhala ndi shuga wambiri ndi caffeine, zinthu ziwiri zomwe zingayambitse kunenepa ndikuwonjezera mwayi wokhala ndi matenda a shuga.
Ngati muli ndi vuto la kunenepa kapena mukudwala matenda a shuga, ndikofunikira kuti musamadye chokoleti.
Musalole chokoleti chakuda kukulepheretsani kusangalala nacho.
Mutha kusangalala ndi chokoleti pang'onopang'ono ndikusintha ndi zosankha zina zathanzi monga chokoleti cha mkaka wopanda shuga kapena chokoleti chakuda cha shuga.
Zomwe muyenera kuchita ndikusintha kadyedwe kanu ndikusangalala ndi chokoleti pang'onopang'ono komanso moyenera monga gawo lazakudya zopatsa thanzi.
Kodi chokoleti chimakhudza bwanji akazi?
Kudya chokoleti ndi chinthu chomwe amaikonda kwambiri amayi ambiri, ndipo chimakhala ndi zotsatira zambiri pamalingaliro awo komanso thanzi lawo.
M'nkhaniyi, tiwunikira momwe chokoleti imakhudzira akazi ndi mapindu ake osiyanasiyana:
XNUMX.
Kukhala ndi malingaliro abwino: Kudya chokoleti ndi mwayi kwa amayi kuti asinthe malingaliro awo.
Chokoleti imalimbikitsa kupanga kwa hormone yachimwemwe "serotonin" mu ubongo, yomwe imakweza maganizo ndikuchotsa kukhumudwa komwe kumayambitsa kuzizira.
XNUMX.
Chitetezo ku kuchepa kwa magazi m'thupi: Chokoleti imakhala ndi iron ndi zakudya zina zomwe zimathandiza kuteteza amayi ku kuchepa kwa magazi.
Kudya nthawi zonse kumawonjezera ayironi m'thupi komanso kumapangitsa magazi kukhala athanzi.
XNUMX.
Kuwongolera kwa mahomoni: Kusinthasintha kwapanthawi ndi nthawi kwa mahomoni a estrogen ndi progesterone mwa amayi pa nthawi ya kusamba kumapangitsa kuti azilakalaka kudya chokoleti.
Ndipo podya chokoleti chakuda, ndizotheka kukwaniritsa mlingo wa mahomoni ndikukhala ndi thanzi labwino la ubereki.
XNUMX.
Kupititsa patsogolo kuzindikira ndi kukumbukira: Chigawo cha chokoleti "cocoa" chimakhala ndi zinthu zomwe zimathandiza ubongo, zomwe zimathandiza kuti kuzindikira komanso kupewa kukumbukira kukumbukira.
Chifukwa chake, kudya chokoleti chaching'ono nthawi zonse ndi njira yosangalatsa yosungira bwino ubongo.
XNUMX.
Kuchepetsa kupsinjika: Amayi ambiri amavutika ndi kupsinjika kwakukulu m'miyoyo yawo, ndipo zimadziwika kuti kupsinjika kumasokoneza thanzi lonse.
Ngati ndinu m'modzi mwa azimayiwa, chokoleti ikhoza kukhala chothandizira kupsinjika.
Chokoleti ili ndi zinthu zomwe zimalimbikitsa ntchito za neural ndikuchepetsa kupsinjika ndi nkhawa.
XNUMX.
Kuchepetsa maonekedwe a ziphuphu zakumaso: Kuwoneka kwa ziphuphu ndi vuto lofala pakati pa amayi, lomwe lingakhale lokhudzana ndi kupsinjika kwakukulu ndi kutupa m'thupi.
Chokoleti chakuda chimadziwika kuti chili ndi antioxidants ndi zinthu zotsutsana ndi kutupa zomwe zingathandize kuchepetsa maonekedwe a acne.
Mwachidule, chokoleti ndi imodzi mwa njira zosangalatsa zomwe amayi angasamalire thanzi lawo ndikukweza maganizo awo.
Ngakhale kuti ali ndi ubwino wake, ayenera kudyedwa pang'onopang'ono komanso monga gawo la zakudya zopatsa thanzi.
Kodi chokoleti ndi yopanda thanzi?
Nthawi zambiri timamva za ubwino wa chokoleti chakuda, ndipo amalimbikitsidwa ngati gwero lopindulitsa la thanzi, koma kodi izi ndi zolondola? Kodi chokoleti chakuda ndi chathanzi? M'nkhaniyi, tikuwonetsani zifukwa XNUMX zomwe chokoleti chakuda sichingakhale chathanzi monga momwe mukuganizira.
XNUMX.
Zopatsa mphamvu:
Chokoleti yakuda ikhoza kukhala ndi zopatsa mphamvu zambiri, zomwe zikutanthauza kuti kudya kwambiri kungayambitse kunenepa komanso chiopsezo chotenga matenda okhudzana ndi kunenepa kwambiri.
Ngati cholinga chanu ndi thanzi komanso kulimbitsa thupi, kudya chokoleti chakuda pang'onopang'ono ndibwino.
XNUMX.
Shuga:
Chokoleti chakuda chikhoza kukhala ndi shuga wambiri, ndipo izi zikutanthauza kuti zingakhudze kuchuluka kwa shuga m'magazi ndikuwonjezera chiopsezo cha matenda a shuga.
Choncho, tikulimbikitsidwa kuti tidye pang'onopang'ono, ndipo mukhoza kusankha chokoleti ndi shuga wochepa.
XNUMX.
Mafuta ochulukirapo:
Chokoleti yakuda imakhala ndi mafuta ambiri, ndipo mafutawa amatha kuwonjezera kuchuluka kwa cholesterol m'thupi ndikuwonjezera chiopsezo cha matenda amtima.
Chifukwa chake, ndibwino kusankha chokoleti chokhala ndi mafuta ochepa.
XNUMX.
Mphamvu ya Kafeini:
Chokoleti yakuda imakhala ndi caffeine wambiri, zomwe zikutanthauza kuti kudya musanagone kungakhudze ubwino ndi nthawi ya kugona.
Ngati mukuvutika kugona, zingakhale bwino kupewa kudya chokoleti chakuda musanagone.
XNUMX.
Apple ziwengo m'thupi:
Ena amadana ndi chokoleti, malingana ndi mmene thupi limachitira ndi zosakaniza zake.
Ngati mukukumana ndi zizindikiro za ziwengo mutatha kudya chokoleti, ndi bwino kukaonana ndi katswiri kuti mudziwe ngati muyenera kupewa kudya kapena ayi.
XNUMX.
Zomwe zili mumagulu angapo:
Chokoleti chakuda chikhoza kukhala ndi mankhwala ambiri opindulitsa monga antioxidants, koma izi sizikutanthauza kuti mitundu yonse ya chokoleti yakuda ndi yathanzi.
Anthu ena angasangalale ndi thanzi labwino chifukwa chogwiritsa ntchito chokoleti, pamene ena sangapindule kwambiri.
XNUMX.
Kuwongolera ndikofunikira kwambiri:
Pamapeto pake, ndi bwino kudya chokoleti chakuda pang'onopang'ono komanso monga gawo la zakudya zopatsa thanzi, komanso kupewa kudya kwambiri.
Palibe chozizwitsa chimodzi chomwe chimapangitsa chokoleti chakuda kukhala chathanzi, zonse zimangoyang'anira bwino komanso kuwongolera magawo.
Muyenera kukumbukira kuti kudya chokoleti chakuda pang'onopang'ono sikuvulaza thanzi, koma kumwa kwambiri kumatha kubweretsa zotsatirapo zoyipa pa thanzi lanu.
Sangalalani ndi chokoleti chakuda ngati gawo lazakudya zopatsa thanzi.
Kodi chokoleti imakhudza impso?
Chokoleti ndi chimodzi mwazakudya zomwe anthu ambiri amazikonda, koma kodi mumadziwa kuti zimakhala ndi zotsatira zoyipa pa thanzi la impso? Tiwona zotsatira za chokoleti pa impso ndi momwe tingapewere.
- Chokoleti imakhala ndi mchere wa phosphorous: Chokoleti imakhala ndi mchere wambiri wa phosphorous, ndipo izi zingapangitse kuchuluka kwa phosphate m'magazi.
Zotsatira zake, mutha kudwala matenda a impso. - Potaziyamu: Kuphatikiza apo, chokoleti chimakhala ndi potaziyamu wambiri.
Ndipo ngati muli ndi vuto ndi ntchito ya impso, kuchuluka kwakukulu kumeneku kungapangitse vutoli. - Chokoleti chakuda ndi calcium oxalate: Anthu ena amakhulupirira kuti chokoleti chakuda ndi njira yabwino kusiyana ndi chokoleti wamba, chifukwa chokhala ndi calcium oxalate yambiri.
Popeza miyala yambiri ya impso imapangidwa ndi calcium oxalate, kudya chokoleti chakuda kungakhale kopindulitsa kuti mukhale ndi thanzi la impso. - Miyala ya Impso: Ngati mukudwala matenda a impso kapena mumayamba kukula, ndibwino kuti musamadye chokoleti nthawi zonse.
Monga chokoleti ndi mdani wamkulu wa miyala ya impso. - Ubwino wa koko kwa odwala aimpso: Komabe, ndiyenera kutchula kuti cocoa yokha ikhoza kukhala yopindulitsa kwa odwala impso.
Chigoba chakunja cha mbewu ya koko chimagwiritsidwa ntchito pochiza matenda angapo, kuphatikizapo matenda a chiwindi ndi chikhodzodzo, komanso matenda a shuga.
Kuphatikiza apo, akuti kudya koko kungathandize kuti mtima ndi impso zigwire bwino ntchito.
Ngakhale zili choncho, tiyenera kukumbukira nthawi zonse kuti thanzi lathu limadalira zakudya zomwe timadya.
Choncho, tiyenera kuchepetsa kudya zakudya zomwe zili ndi mchere wambiri komanso mafuta ambiri, kuphatikizapo chokoleti.
Ndikwabwino kukaonana ndi dokotala kapena katswiri wazakudya ngati muli ndi vuto laimpso kuti adziwe malangizo oyenera kwa inu.
Kodi chimachitika ndi chiyani mukadya chokoleti musanagone?
- Kusokonekera: Chokoleti ili ndi caffeine yomwe imatha kusokoneza kugona kwanu komanso kukupangitsani kukhala kovuta kugona komanso kugona usiku.
Choncho, ndi bwino kupewa kumwa musanagone. - Kuwonjezeka kwa nkhawa: Theobromine ndi mankhwala ena omwe amapezeka mu chokoleti omwe angayambitse nkhawa.
Kapangidwe kameneka kangakhudze thupi lanu mofanana ndi caffeine, kukupangitsani kukhala maso kwambiri ndi kusakhazikika usiku. - Kusagaya m'mimba: Chokoleti imakhala ndi shuga wambiri komanso mafuta ambiri, zomwe zingayambitse kusadya bwino mukadya musanagone.
Mutha kukhala ndi vuto la m'mimba komanso kutupa chifukwa cha zakudya zolemetsa musanagone. - Kuwonjezeka kwa Kalori: Chokoleti imakhala ndi zopatsa mphamvu zambiri, ndipo kudya musanagone kungawonjezere kuchuluka kwa ma calories omwe mumadya masana.
Izi zingapangitse kuti muwonde komanso kuti mukhale ovuta kuwongolera kulemera kwanu. - Mwayi wopumula: Ngakhale kuti kudya chokoleti musanagone kungakhale ndi zotsatirapo zoipa, kungakhalenso ndi ubwino wamaganizo.
Chokoleti ikhoza kukupatsani chitonthozo ndi chisangalalo chifukwa cha zolimbikitsa zake, ndipo izi zingathandize kusintha maganizo anu ndi kuchepetsa nkhawa.
Ngati ndinu wokonda chokoleti, ndi bwino kupewa kudya musanagone kuti mupewe kusokonezeka kwa tulo komanso nkhawa yowonjezereka.
Zingakhale bwino kudya chokoleti masana kuti musangalale ndi ubwino wake popanda kusokoneza kugona kwanu.
Kodi chokoleti imachita chiyani m'thupi la munthu?
Chokoleti ndi chakudya chomwe anthu ambiri amakonda, koma mukudziwa zomwe chokoleti imachita m'thupi la munthu? Osati kokha gwero la chisangalalo ndi zokoma, limakhalanso ndi ubwino wodabwitsa wa thanzi.
M'nkhaniyi, tiwona zomwe chokoleti ingachite pathupi lanu.
- Limbikitsani thanzi la mtima:
Chokoleti ili ndi ma antioxidants omwe amadziwika kuti flavanoids.
Zinthu zachilengedwezi zimathandiza kuti mtima ukhale wabwino.
Malinga ndi kafukufuku, ma antioxidants omwe ali mu chokoleti amathandizira kuchepetsa kuthamanga kwa magazi ndikuwongolera kuthamanga kwa magazi kupita kumtima ndi minofu yosiyanasiyana ya thupi.
Chifukwa chake, kudya chokoleti moyenera kumatha kuonedwa ngati gawo la moyo wathanzi kuti mukhale ndi mtima wathanzi. - Miyezo yotsika ya cholesterol: +
Ngati mukudwala cholesterol yayikulu, mutha kukhala ndi chifukwa chimodzi chowonongera chokoleti ndi mtundu wake wapamwamba kwambiri.
Kafukufuku wochuluka wasonyeza kuti kudya chokoleti chakuda, chomwe chili ndi koko, chingathandize kuchepetsa LDL cholesterol (mafuta osapatsa thanzi) m'thupi.
Izi zingathandize kuti thupi likhale ndi thanzi labwino la mafuta komanso kuchepetsa chiopsezo cha matenda a mtima. - Gwero Lamphamvu la Antioxidants:
Antioxidants ndi chimodzi mwazinthu zofunika kuti thupi likhale lathanzi komanso kupewa matenda osatha.
Chokoleti ili ndi ma antioxidants amphamvu, makamaka ma flavanols opangidwa ndi zomera.
Mankhwalawa amateteza maselo a thupi kuti asawonongeke, zomwe amakhulupirira kuti zimayambitsa kukalamba ndi kukalamba msanga.
Kuphatikiza apo, ma antioxidants amatha kuthandizira kulimbikitsa chitetezo chamthupi komanso kukonza magwiridwe antchito amisala. - Kusintha kwamalingaliro:
Kodi munayamba mwamvapo osangalala komanso okhutira mutadya chokoleti chokoma? Izi sizongopeka chabe! Ena amakhulupirira kuti zotsatira za zigawo za mankhwala mu chokoleti zingakhale ndi zotsatira zabwino pamaganizo ndi chimwemwe.
Chokoleti imakhala ndi zinthu monga phenylethylamine, serotonin, ndi anandamide, zomwe zimathandiza kulimbikitsa kukhuta, kukhala osangalala, komanso kupuma.
Zonsezi, ngati chokoleti ndi gawo la zakudya zanu zolimbitsa thupi komanso kudya pang'ono, zingakhale zowonjezera ku thanzi lanu lonse.
Nthawi zonse sankhani chokoleti chakuda chokhala ndi koko wambiri kuti mupindule kwambiri ndi zabwino zake.
Mulingo woyenera kwambiri wa chokoleti
Kodi mumadziwa kuti chokoleti sichimangokhala chokoma komanso chokopa, komanso chili ndi ubwino wambiri wathanzi? Kudya chokoleti pang'onopang'ono kungathandize kusintha maganizo anu ndi thanzi lanu lonse.
Komabe, muyenera kutsatira mlingo woyenera kuti mupewe kuwonda kapena mavuto ena azaumoyo.
M'nkhaniyi, tiwona mulingo woyenera kwambiri wa chokoleti womwe mungalowemo popanda kudziimba mlandu.
Mlingo wabwino kwambiri wa chokoleti:
- Kagawo kakang'ono patsiku:
Mlingo woyenera kudya chokoleti ndi kachidutswa kakang'ono (pafupifupi magalamu 10) patsiku.
Kukula uku kumakhala ndi zopatsa mphamvu zopatsa mphamvu komanso shuga.
Zimathandizanso kukhutiritsa chilakolako cha chokoleti popanda kuchulukitsa kulemera. - chokoleti chakuda:
Pankhani yosankha chokoleti, mtundu wabwino kwambiri ndi chokoleti chakuda.
Khalidweli lili ndi kuchuluka kwa koko komanso shuga wocheperako komanso mafuta ochulukirapo kuposa chokoleti chokoma.
Ilinso ndi antioxidants, magnesium ndi zinc zomwe zimatha kulimbikitsa thanzi lanu. - Pewani kusakaniza chokoleti ndi maswiti ena:
Ndikofunika kupewa kudya chokoleti pamodzi ndi zakumwa zotsekemera kapena maswiti ena, monga maswiti okonzedwa kapena makeke.
Ngati mumakonda chokoleti, yesani nokha kapena ndi zipatso kuti mumve kukoma. - Kusunga ma calorie:
Popeza chokoleti chili ndi zopatsa mphamvu zambiri, ndikofunikira kuganizira kuchuluka kwa ma calories omwe mumadya tsiku lililonse.
Khalani ndi thanzi labwino muzakudya zanu kuti mukwaniritse zosowa zanu za tsiku ndi tsiku ndikupewa kulemera. - Sangalalani ndi chokoleti bwino:
Musaiwale kusangalala ndi chokoleti bwino.
Sangalalani ndikusangalala ndi kachidutswa kakang'ono ka chokoleti, mulole kuti asungunuke mkamwa mwanu ndi kusangalala ndi kukoma kwake.
Izi zimakuthandizani kuti muzisangalala ndi kukoma kwake komanso zimakuthandizani kuti mukhale okhutira komanso okhutira.
Kudya chokoleti pamlingo woyenera kumatha kukhala kosangalatsa komanso kopatsa thanzi kwa thupi.
Khalani ndi thanzi labwino m'zakudya zanu ndipo musapitirire mlingo woyenera wa chokoleti kuti musangalale ndi zabwino popanda kudziimba mlandu.
Zotsatira za chokoleti pamimba
Chokoleti ndi imodzi mwamaswiti otchuka kwambiri.
Zimapangitsa kuti munthu azisangalala komanso amakhala mbali ya nthawi yopuma komanso yosangalala ndi chakudya.
Komabe, pali zinthu zingapo zomwe anthu omwe ali ndi vuto la m'mimba ayenera kukumbukira akamadya chokoleti.
Pamndandanda wosangalatsawu, tiwona momwe chokoleti imakhudzira m'mimba ndi malangizo othandiza kuti akhale otetezeka.
- Kuwonjezeka kwa acidity m'mimba:
Chokoleti ili ndi chinthu chotchedwa theobromine, chomwe chimawonjezera kupanga asidi m'mimba.
Izi zingapangitse kuti m'mimba mukhale acidic kwambiri komanso kukwiya, nthawi zina zomwe zimayambitsa kupweteka m'mimba kapena kutentha kwa mtima. - Chokoleti chakuda ndi m'mimba:
Kafukufuku akuwonetsa kuti chokoleti chakuda, chomwe chili ndi koko, chimakwiyitsa kwambiri m'mimba kuposa chokoleti chamkaka.
Chokoleti chakuda chikhoza kukhala ndi zinthu zosakaniza zomwe zingawonjezere asidi m'mimba ndikuyambitsa kupweteka m'mimba. - Zomwe zingachitike m'mimba:
Chokoleti ndi chakudya chodziwika bwino chomwe chingayambitse kusamvana mwa anthu ena.
Chokoleti ikhoza kukhala ndi zinthu monga casein ndi antioxidants, zomwe zimatha kukwiyitsa m'mimba ndikuyambitsa zizindikiro monga nseru, kusanza ndi kutupa. - Kuchuluka kwakukulu ndi m'mimba:
Ngati mumadya chokoleti chochuluka nthawi imodzi, zikhoza kukhala ndi zotsatira zoipa pamimba.
Chifukwa chake ndi shuga wambiri ndi mafuta omwe ali mu chokoleti, zomwe zimatenga nthawi yayitali kuti zigayidwe ndi kuyamwa, kuyika kwambiri pamimba ndipo zingayambitse zizindikiro monga kuphulika ndi kusasangalala. - Gwirani ntchito mosamala:
Kudya chokoleti m'njira yathanzi komanso yocheperako mwina ndi kotetezeka kwa anthu ambiri.
Koma ngati mukudwala matenda am'mimba monga zilonda zam'mimba kapena gastroesophageal reflux, muyenera kusamala.
Chokoleti ikhoza kudyedwa mocheperapo ndikupewa nthawi musanagone kuti m'mimba muzitha kudya bwino.
Kupatula apo, chokoleti imatha kukhudza m'mimba mwanjira zosiyanasiyana malinga ndi anthu.
Musanadye chokoleti, ndikulangizidwa kuti mumvetsere thupi lanu ndikuchita zinthu mosamala.
Ngati muli ndi nkhawa, ndi bwino kukaonana ndi dokotala kuti akupatseni malangizo owonjezera pakumwa chokoleti komanso momwe angakhudzire m'mimba.
Kodi chokoleti imawonjezera mahomoni osangalala mwa anthu?
XNUMX.
Chokoleti imawonjezera kutulutsa kwa dopamine: Business Insider idatsimikizira kuti kudya chokoleti kumabweretsa kutulutsidwa kwa dopamine, neurotransmitter yomwe imapangitsa kukhala osangalala m'malo ena a ubongo.
Izi zikutsimikiziridwa ndi maphunziro ambiri azachipatala aposachedwapa.
XNUMX.
Kuchulukirachulukira kwa timadzi ta serotonin: Chokoleti imathandizira kukulitsa katulutsidwe ka serotonin, timadzi tambiri timene timayang'anira kukhumudwa komanso kumathandizira kukhala osangalala.
Chifukwa chake, chokoleti imathandizira kukhumudwa ndikuchepetsa kukhumudwa.
XNUMX.
Kusadya chokoleti: Chokoleti iyenera kudyedwa pang'onopang'ono komanso mosapitirira malire.
Ngati munthu apitirira malire a nkhanza, akhoza kuvutika maganizo chifukwa cha chizolowezi cha hormone dopamine.
XNUMX.
Chokoleti chakuda ndi chothandiza kwambiri: Chokoleti chokhala ndi koko wambiri kapena chokoleti chakuda chimakhala ndi ubwino wambiri wowonjezera kutulutsa kwa mahomoni osangalala.
Chokoleti chakuda chimakhalanso ndi zinthu zachilengedwe monga magnesium ndi phenethylamine zomwe zimalimbikitsa chisangalalo.
XNUMX.
Kupititsa patsogolo luso lamalingaliro: Chokoleti imathandizira kuchulukitsa katulutsidwe ka timadzi ta seratonin, motero kumapangitsa kuti munthu azisangalala komanso azikumbukira bwino komanso kuti aziganiza bwino.
Chifukwa chake, chokoleti ikhoza kukhala chisankho choyenera cholimbikitsa malingaliro ndikuwongolera kukhazikika.
XNUMX.
Zotsatira zabwino pamalingaliro: Kafukufuku wasonyeza kuti chokoleti chakuda chimatha kukhudza momwe munthu amakhalira, chifukwa cha zinthu zomwe zimagwira ntchito monga tryptophan, magnesium, ndi phenethylamine.
Pamapeto pake, tinganene kuti chokoleti chimawonjezera kutulutsa kwa timadzi ta chisangalalo mwa anthu, chifukwa chokhala ndi zinthu zogwira ntchito monga dopamine ndi serotonin.
Komabe, kudya chokoleti kuyenera kuchitidwa pang'onopang'ono malinga ndi zosowa zanu kuti mupewe zovuta zilizonse zomwe zingachitike chifukwa chodya mopambanitsa.
