Xa kuziwa ekunciphiseni ubunzima kunye nokufezekisa iinjongo zethu zokufaneleka, abaninzi bethu baphendukela kwizongezelelo zokuphucula imizamo yethu.Nangona kunjalo, umhlaba wezongezelelo unokubhida kwaye woyike.Yintoni ebalulekileyo ukwazi ukuba izongezo zenzelwe ukuncedisana nokutya okunempilo kunye nokuzilolonga rhoqo, kungekhona endaweni yazo.Akukho ncediso esinokususa amanqatha ngomlingo okanye sithathe indawo yesidingo sokutya okunokulinganisela kunye nomsebenzi womzimba.Endaweni yoko, izongezo kufuneka zijongwe njengezixhobo zokuxhasa uhambo lwethu lwezempilo lulonke.
Ukwehla kobunzima sisihloko esishushu kakhulu ngoku, kwaye abanye abantu banokuthi baziva bekhululekile eluswini lwabo kwaye akufuneki babambelele kuzo naziphi na iinjongo ezithile zokuncipha kobunzima.Nangona kunjalo, kubalulekile ukuqonda izibonelelo ezininzi ezinxulumene nokulahlekelwa ubunzima obugqithisileyo kunye nokugcina ubunzima obunempilo.
Okokuqala, ukunciphisa umzimba kunokunciphisa kakhulu umngcipheko weemeko ezahlukeneyo zempilo.Ukutyeba kakhulu okanye ukutyeba kunxulunyaniswa ngokusondeleyo nokwanda kwamathuba okuba nezifo ezinganyangekiyo, ezifana nohlobo lwesi-2 seswekile, isifo sentliziyo, kunye neentlobo ezithile zomhlaza.Ngokuncipha kobunzima obugqithisileyo, abantu ngabanye banokuwunciphisa umngcipheko wokuphuhlisa ezi zigulo zitshintsha ubomi kunye nezifo ezinokubeka ubomi esichengeni.Ukongezelela, ukulahlekelwa kwesisindo kunokuphucula iimeko zempilo ezikhoyo, ezifana noxinzelelo lwegazi oluphezulu kunye namanqanaba e-cholesterol, okukhokelela ekuphuculeni ngokubanzi umgangatho wobomi ngokulahleka kwesisindo.
Ukongezelela, ukulahlekelwa kwesisindo kunokuba nefuthe elihle kwimpilo yengqondo kunye nokuphila kakuhle.Ukutyeba kakhulu kunokuchaphazela ukuzithemba kunye nempilo yengqondo, okukhokelela kwiimvakalelo zokungafaneleki kunye nokunciphisa ukuzithemba.Ngokufezekisa iinjongo zokunciphisa umzimba, abantu ngabanye banokufumana ukuzithemba okwandisiweyo, ukuphuculwa komfanekiso womzimba, kunye nembono eyakhayo ebomini.Ukongeza, izibonelelo zengqondo kunye neemvakalelo zokuncipha kwesisindo ziquka ukunciphisa uxinzelelo, ukuxhalaba, kunye nokudakumba, ekugqibeleni kunceda ukuphucula umgangatho wobomi.
Ukongeza kwiinzuzo zomzimba nezengqondo, ukunciphisa umzimba kunokuphucula ukuhamba ngokubanzi kunye nokufaneleka.Ubunzima obugqithisileyo bubeka uxinzelelo kumzimba, kubangela intlungu edibeneyo, ukunciphisa ukuhamba, kunye nokunciphisa amanqanaba okusebenza komzimba.Ngokulahleka kwesisindo, abantu ngabanye banokufumana ukuhamba okuphuculweyo, ukunyuka kwamanqanaba amandla, kunye nokukwazi ukwenza umsebenzi womzimba.Oku kunokukhokelela kwindlela yokuphila esebenzayo kunye nokwanelisayo kunye nokunciphisa umngcipheko wokulimala kunye nokunciphisa umzimba.
Esinye isizathu esibalulekileyo sokubeka phambili ukulahleka kwesisindo kukukwazi ukwandisa ubomi bakho kunye nokuphucula umgangatho wobomi bakho kwixesha elide.Ngokugcina ubunzima obunempilo, abantu ngabanye banokuwunciphisa umngcipheko wokufa ngaphambi kwexesha kwaye bandise amathuba abo okuphila ubomi obude, obunempilo.
Kodwa ngokubandakanya ukutya okunokulinganisela, izongezo zokutya, kunye nomsebenzi owenziwe rhoqo womzimba kwindlela yakho yokuphila, unokufezekisa iinjongo zakho zokunciphisa umzimba nangexesha lokuxakeka.
Izongezelelo zokunciphisa umzimba zimveliso ezenzelwe ukuxhasa iinjongo zokunciphisa umzimba ngokunceda abantu ukuba banciphise amafutha omzimba kunye nokugcina ubunzima obunempilo.Ezi zongezo ziza kwiintlobo ezininzi, kubandakanywa iipilisi, umgubo, kunye neziselo, kwaye zihlala zinendibaniselwano yeevithamini, iiminerali, imifuno, kunye nezinye izinto ezicingelwa ukunceda ukunciphisa umzimba.
1. Enye yezona ntlobo zixhaphakileyo zezongezelelo zelahleko zezo ziqulethe izithako ze-thermogenic, ezicatshangelwa ukuba zandise imetabolism kwaye zincede ukutshisa iikhalori ngokufanelekileyo, ngaloo ndlela zixhasa imizamo yokunciphisa umzimba.Ukukhankanywa okufanelekileyo yi-6-Paradol, eyikhompawundi yendalo efumaneka kwijinja, ngakumbi kwimbewu yesityalo.Iyaziwa ngeempawu zayo ze-thermogenic, oku kuthetha ukuba yonyusa ubushushu bomzimba obungundoqo kwaye inyusa imetabolism.Oku kunokunceda ukutshisa iikhalori ezininzi kunye nokukhuthaza ukunciphisa umzimba.
Uphononongo olupapashwe kwi-Journal ye-Nutritional Biochemistry yafumanisa ukuba i-6-Paradol yandisa ukubonakaliswa kwezakhi zofuzo ezibandakanyekayo kwi-thermogenesis kunye ne-fat metabolism kwi-white adipose tissue.Oku kuphakamisa ukuba i-6-Paradol inamandla okukhuthaza i-lipolysis kunye nokwandisa inkcitho yamandla, ngaloo ndlela inceda ukunciphisa umzimba.I-6-Paradol inciphisa amafutha e-visceral kwiigundane ezondla ukutya okunamafutha amaninzi.Amafutha e-Visceral, amanqatha aqokelelana kumalungu akwindawo yesisu, ayingozi kakhulu kwaye adityaniswa nomngcipheko wokwanda kwezifo ezingapheliyo ezifana nesifo seswekile kunye nesifo sentliziyo.Inyani yokuba i-6-Paradol iyakwazi ukunciphisa i-visceral fat iphakamisa amandla ayo njengoncedo lokunciphisa umzimba.
Ukongeza kwiipropathi zayo ze-thermogenic, i-6-Paradol ifunyenwe ibe nemiphumo enokuthi ithintele ukutya.Ngelixa i-ginger iqulethe i-6-Paradol, kuyafaneleka ukuba uqaphele ukuba i-spice iqulethe encinci yayo.Ke ngoko, kukho izongezo ze-6-Paradol kwimarike eyenzelwe ngokukodwa ukubonelela ngeedosi ezigxininisiweyo zekhompawundi.
2. Enye into ethandwayo yokulahlekelwa kwesisindo yilezo ziqulethe i-appetite suppressants.Ezi zithako zenzelwe ukunceda abantu bazive begcwele ixesha elide, ukunciphisa ukuthathwa kwekhalori ngokubanzi, kunye nokukhuthaza ukwehla kobunzima.
3. Ukongezelela, ezinye izongezelelo zokulahlekelwa kwesisindo zinokuba nezithako ezikholelwa ukuba zithintela ukunyuswa kwamafutha okanye i-carbohydrates emzimbeni.Ezi mveliso zenzelwe ukukhusela umzimba ukuba uthabathe izondlo ezithile, ngaloo ndlela unciphisa i-caloric intake kunye nokulahlekelwa kwesisindo.
Ngokuqinisekileyo ukubonisana nochwepheshe bezempilo ngaphambi kokuba uqalise nayiphi na isongezo sokunciphisa umzimba kubalulekile ukuqinisekisa ukuba ikhuselekile kwaye ifanelekile kwiimfuno zakho zobuqu.Ukongeza, xa uqwalasela izongezo zokunciphisa umzimba, kubalulekile ukuba uqaphele iingozi ezinokuthi zibekho kunye namabango okubaxiweyo.Ekugqibeleni, iindlela ezisebenzayo kunye nezizinzileyo zokunciphisa umzimba ziquka ukutya ukutya okunokulinganisela, umsebenzi oqhelekileyo womzimba, kunye nokugxila kwimpilo yonke kunye nokuphila kakuhle.
Xa kuziwa ekunciphiseni umzimba, isondlo singundoqo.Ukutya okuphezulu kukutya okucutshungulwayo, iswekile, kunye namafutha angenampilo kunokukhokelela ekuzuzeni ubunzima kunye nobunzima bokunciphisa umzimba.Ngakolunye uhlangothi, ukutya okutyebileyo kukutya okupheleleyo, iiprotheni eziphilileyo, iziqhamo, kunye nemifuno kunokuxhasa ukunciphisa umzimba kunye nokuphucula impilo yonke.
Enye yezona zinto zibaluleke kakhulu kwisondlo sokulahlekelwa kwesisindo yibhalansi ye-macronutrient.Oku kubhekiselele kumlinganiselo weekhabhohayidrethi, iiprotheyini, kunye namafutha ekutyeni.Uphando lubonisa ukuba ukutya okunokulinganisela okuqulethe imilinganiselo echanekileyo yazo zontathu ii-macronutrients kunceda ukulawula iihomoni zendlala, ukonyusa imetabolism, kunye nokukhuthaza ukulahleka kwamafutha.
Iprotheyini ibaluleke kakhulu ekulahlekeni kobunzima kuba ibalulekile ekwakheni nasekulungiseni izicubu, kuquka nezihlunu.Izihlunu zitshisa iikhalori ezininzi kunamanqatha, ngoko ke ukuba nomlinganiselo ophezulu wobunzima bezihlunu ezibhityileyo kunokunceda ukwandisa imetabolism kunye nokuxhasa ukwehla kobunzima.Ukongezelela, iprotheni ibonakaliswe ukukhuthaza iimvakalelo zokuzala kunye nokunciphisa ukutya, okwenza kube lula ukunamathela kwisicwangciso sokutya esinempilo.
I-carbohydrates yenye i-macronutrient ebalulekileyo ekufuneka iqwalaselwe xa ulahlekelwa ubunzima.Nangona ukusika ngokupheleleyo i-carbs akuyimfuneko okanye izinzileyo kubantu abaninzi, ukukhetha i-carbs enzima (njengezinkozo ezipheleleyo, iziqhamo, kunye nemifuno) endaweni ye-carbs ecocekileyo (njengesonka esimhlophe kunye ne-sugar snacks) inokunceda ekulahlekeni kwesisindo..Oku kutya kunika i-fiber kunye nezondlo ezibalulekileyo ezinceda ukulawula amanqanaba eswekile yegazi, ukunciphisa iminqweno, kunye nokuxhasa impilo yonke.
Amafutha ahlala eneedemon ngexesha lokunciphisa umzimba, kodwa ngokwenene abalulekile kwimpilo yonke kwaye anokuxhasa ukunciphisa umzimba ukuba akhethwe ngobulumko.Amafutha asempilweni afana namandongomane, iimbewu, iiavokhado, kunye neoyile yomnquma anceda ukukhuthaza ukuziva uhluthi kwaye axhase amandla omzimba okufunxa izondlo ezibalulekileyo.Zikwadlala indima ebalulekileyo kwimveliso yehomoni, echaphazela imetabolism kunye namanqanaba amandla.
Ukongeza kwi-macronutrients, i-micronutrients efana neevithamini kunye neeminerali nazo zibalulekile ekulahlekeni kwesisindo.Ukutya okutyebileyo kwiziqhamo ezinemibala kunye nemifuno kunokubonelela ngezondlo ezibalulekileyo ezixhasa imetabolism, ukuveliswa kwamandla, kunye nempilo yonke.Ukongezelela, ezinye iivithamini kunye neemaminerali ziye zaboniswa ukuba zidlala indima ekulawuleni indlala kunye nokutya, oku kunokwenza kube lula ukunamathela kwisicwangciso sokutya esinempilo.
I-Metabolism yinkqubo apho umzimba wakho uguqula ukutya okutyayo kube ngamandla.Ukukhawuleza kwemetabolism kuthetha ukuba utshisa iikhalori ngokufanelekileyo, okwenza kube lula ukunciphisa umzimba.Ngethamsanqa, kukho iindlela zokuphucula imetabolism yakho kwaye uqale uhambo lwakho lokulahleka kobunzima.
Enye indlela esebenzayo yokomeleza imetabolism kukwenza umthambo rhoqo.Ekubeni abantu abaninzi banexesha elilinganiselweyo lokuzilolonga, ukuhamba kancinci imini yonke kunokuba nefuthe elikhulu.Ukuthatha izinyuko endaweni ye-elevator, ukuthatha uhambo ngexesha lekhefu lakho lesidlo sasemini, okanye ukwenza umsebenzi okhawulezayo wasekhaya ekuseni zonke ziindlela ezintle zokunyusa umgangatho wakho wemihla ngemihla.Ukongeza, ukubandakanya uqeqesho lwamandla kwindlela yakho yemihla ngemihla kunokunceda ukwakha izihlunu, ngaloo ndlela kukhawulezisa imetabolism yakho.
Enye into ephambili ekukhawuleziseni imetabolism kukutya ukutya okusempilweni, okunesondlo.Ukutya okunje ngeeprotheni ezibhityileyo, ukutya okuziinkozo, iziqhamo, kunye nemifuno kunokunceda ukulawula amanqanaba eswekile yegazi kunye nokugcina imetabolism yakho isendleleni.Kukwabalulekile ukuba usele amanzi amaninzi, njengoko ukuphelelwa ngamanzi emzimbeni kunokucothisa izinga lemetabolism.Ukongeza, ukutya ukutya okunyusa i-metabolism kunye neziselo, njengeti eluhlaza, ipepile yecayenne, kunye nokutya okuneziqholo, kunokunika umetabolism wakho ukomelela ngakumbi.
Ukuba ufuna ukonyusa imetabolism yakho, ukufaka ukutya okunyusa imetabolism kwisidlo sakho yindawo entle yokuqala.Oku kutya akuboneleli ngezondlo eziyimfuneko kuphela kodwa kukwanceda ukuvuselela i-injini etshisa iikhalori zomzimba wakho.
1. Iprotheni ebhityileyo
Ukubandakanya imithombo yeprotheyini enqabileyo efana nenkukhu, i-turkey, intlanzi, kunye neembotyi ekudleni kwakho kunokunceda ukukhawulezisa imetabolism yakho.Iprotheyini idinga amandla amaninzi okugaya kunamafutha kunye neecarbohydrates, oku kuthetha ukuba umzimba wakho utshisa iikhalori ezininzi kwinkqubo.
2.Iti eluhlaza
Iti eluhlaza iyaziwa ngeempawu zayo zokunyusa i-metabolism, ngenxa yoxinzelelo oluphezulu lwe-antioxidant catechins.Ezi khompawundi ziye zaboniswa ukuphucula amandla omzimba ukutshisa amanqatha kunye nokwandisa calorie ukusetyenziswa jikelele.
3. Ukutya okuneziqholo
Ukongeza iziqholo ezifana nepepile yecayenne kwisidlo sakho nako kunokukhawulezisa imetabolism yakho.I-Capsaicin, i-compound esebenzayo kwi-spicy foods, ifunyenwe ukwandisa i-thermogenesis, inkqubo apho umzimba utshisa iikhalori ukuvelisa ubushushu.
4. Iinkozo ezipheleleyo
Iinkozo ezipheleleyo, njengerayisi emdaka, iquinoa kunye ne-oats, ziphezulu kwifayibha kwaye zithatha ixesha elide ukwetyisa, zikugcina ugcwele ixesha elide.Oku kunceda ukuthintela ukutya kakhulu kwaye ugcine imetabolism yakho isebenza kakuhle.
5. Amaqunube
Amajikijolo afana ne-blueberries, i-raspberries, kunye ne-strawberries ayimnandi nje kuphela, kodwa izityebi kwi-antioxidants kunye ne-fiber.Ukuhlanganiswa kwezi zondlo kunceda ukulawula amanqanaba eswekile yegazi kunye nokulawula imetabolism.
6. Ikofu
Ukuba ungumthandi wekofu, uya kuvuya ukwazi ukuba ukusela ikomityi yekofu yonke imihla kunokunceda ukonyusa imetabolism yakho.I-caffeine ekwikofu isebenza njengento evuselelayo, inyusa inani leekhalori ezitshiswa ngumzimba wakho xa uphumle.
7. Intlanzi enamafutha
Intlanzi enamafutha afana ne-salmon, i-mackerel, kunye ne-sardines yimithombo egqwesileyo ye-omega-3 fatty acids, edityaniswe nokunyuka kwesantya somzimba kunye nokunciphisa ukuvuvukala emzimbeni.
8. Imifuno enamagqabi aluhlaza
Imifuno enamagqabi aluhlaza njengepinatshi, i-kale, kunye ne-Swiss chard igcwele iivithamini, iiminerali kunye nefiber, zonke ezixhasa imetabolism enempilo kunye nempilo yonke.
9. Amandongomane kunye nembewu
Amantongomane kunye nembewu, enje ngealmonds, walnuts, kunye nembewu ye-chia, ziphezulu kwiprotheyini, amafutha anempilo, kunye nefiber, ezenza ukuba zibe lulongezelelo olukhulu ekutyeni kwakho ukonyusa imetabolism yakho.
10. iyogathi yamaGrike
I-yogurt yamaGrike ngumthombo omkhulu weprotheyini kunye neeprobiotics, ezinokukunceda ukulawula inkqubo yakho yokugaya kunye nokugcina imetabolism yakho isebenza kakuhle.
●Ukudibanisa phakathi kokunciphisa umzimba kunye nesondlo kucacile.Ukutya esikutyayo kudlala indima ebalulekileyo ekukwazini kwethu ukunciphisa umzimba, kwaye ukutya okunokulinganisela okubandakanya iintlobo ezahlukeneyo zezondlo kubalulekile kwimpumelelo yexesha elide.Xa kuziwa ekutyeni, kubalulekile ukugxila ekutyeni ngokupheleleyo, ukutya okungalungiswanga okufana neziqhamo, imifuno, iiproteni ezibhityileyo, kunye nokutya okuziinkozo.Oku kutya kunika izondlo eziyimfuneko kwaye ziphantsi kweekhalori, okwenza kube lula ukudala i-caloric deficit kunye nokunciphisa umzimba.
Ngokugxininisa kwibhalansi ye-macronutrient, ukukhetha i-nutrient-dense, ukutya okupheleleyo, kunye nokubeka phambili iivithamini kunye neemaminerali ezibalulekileyo, sinokuxhasa iinjongo zethu zokulahlekelwa kwesisindo kunye nokuphucula impilo yonke.Ukongezelela, ukutya okunokulinganisela kunye nokutya okunomsoco kunokukunceda ulahlekelwe ubunzima obuninzi kunye nokuphucula impilo yakho yonke.Ukongeza kokutya ukutya okufanelekileyo, kukwabalulekile ukunikela ingqalelo kulawulo lwezahlulo.Abantu abaninzi bayasokola ngokutya kakhulu, nto leyo enokuthi iphazamise ngokulula imizamo yabo yokuncipha.Ngokulandela ubungakanani bezabelo kunye nokuziqhelanisa nokutya okunenkathalo, unokuthintela ukutya kakhulu kwaye uhlale usendleleni kunye neenjongo zakho zokuncipha kobunzima.
●Ukongeza kokutya okunempilo, ukwenza umthambo rhoqo kubalulekile ukuze unciphise ubunzima.Ukuzilolonga akuncedi kuphela ukutshisa iikhalori, kukwakha ubunzima bezihlunu, okwandisa imetabolism yakho kwaye kukuncede utshise iikhalori ezininzi imini yonke.Yenzelwe ukudibanisa i-cardio, uqeqesho lwamandla kunye nemithambo yokuguquguquka ukuze ufumane okuninzi kukuzivocavoca kwakho.Xa kuziwa kumthambo we-aerobic, imisebenzi efana nokubaleka, ukuqubha, kunye nokukhwela ibhayisekile ilungile ekutshiseni iikhalori kunye nokuphucula impilo yentliziyo.Ukuqeqeshwa kwamandla, ngakolunye uhlangothi, kunceda ukwakha imisipha kunye nokunyusa imetabolism, okukhokelela ekulahlekeni kwesisindo esisebenzayo.Okokugqibela, ungalibali ukubandakanya imithambo yokuguquguquka efana neyoga okanye iPilates ukuphucula ukuhamba kunye nokuthintela ukulimala.
●Izongezelelo zokunciphisa umzimba ziimveliso ezenzelwe ukunceda ukunciphisa umzimba ngokunyusa imetabolism, ukucinezela ukutya, okanye ukunciphisa ukufunxa kwamafutha.Ziza ngeendlela ezininzi, ezifana neepilisi, umgubo okanye iziselo, kwaye zihlala zenziwe ngokudibanisa izithako zendalo, iivithamini kunye neeminerali.Ngelixa ukutya kunye nokuzilolonga zizinto eziphambili zokuncipha kwesisindo, abantu abaninzi baphendukela kwizongezelelo ukubanceda bafezekise iinjongo zabo.Kubalulekile ukuqaphela ukuba izongezo kufuneka zisetyenziswe kunye nokutya okunempilo kunye nokuzivocavoca rhoqo.Ukusetyenziswa ngokuchanekileyo, izongezo zinokuxhasa ukulahleka kwesisindo kunye nokuphucula impilo yonke.
Xa ukhetha isongezelelo sokulahlekelwa kwesisindo, umgangatho ubalulekile.Nazi izinto ezimbalwa ezibalulekileyo ekufuneka uziqwalasele:
1. Khetha iibrendi ezithembekileyo: Khetha izongezo kwiinkampani ezithembekileyo ezilandela imigangatho engqongqo yokuvelisa.Khangela izatifikethi ezinje ngeZiqhelo eziLungileyo zokuVelisa (GMP) ukuqinisekisa umgangatho wemveliso kunye nokhuseleko.
2. Ukuqhuba uphando kubalulekile.Khangela izongezo zokunciphisa umzimba eziphandwe ngokwesayensi kwaye zingqineke ziyasebenza.Kukho izixhobo ezininzi kwi-intanethi, kuquka iiwebhusayithi ezihloniphekileyo kunye namanqaku emfundo, anokunika ulwazi malunga nezithako kunye neenzuzo zezongezo ezahlukeneyo.
I-Suzhou Myland Biotech izibandakanye kwishishini lokongezelela isondlo ukusukela ngo-1992. Yinkampani yokuqala e-China ukuphuhlisa nokwenza urhwebo ngesicatshulwa sembewu yomdiliya.
Iminyaka engama-30 yamava kwaye iqhutywa bubuchwephesha obuphezulu kunye nesicwangciso se-R&D esiphuculwe kakhulu, inkampani iphuhlise uluhlu lweemveliso ezikhuphisanayo kwaye ibe sisongezelelo sesayensi yobomi, ukuhlanganiswa kwesiko kunye nenkampani yeenkonzo zokuvelisa.
Ukongeza, inkampani ikwangumvelisi obhalisiweyo we-FDA, eqinisekisa impilo yabantu enomgangatho ozinzileyo kunye nokukhula okuzinzileyo.Izibonelelo zeR&D zenkampani kunye nezixhobo zemveliso kunye nezixhobo zohlalutyo zezanamhlanje kwaye zisebenza ngeendlela ezininzi, kwaye ziyakwazi ukuvelisa imichiza kwi-milligram ukuya kwisikali setoni, ngokuthobela imigangatho ye-ISO 9001 kunye nezenzo zokuvelisa ze-GMP.
Q: Zeziphi izithako ezisebenzayo zokutshisa amanqatha ekufuneka uzijonge kwizongezo?
A: Ezinye izithako ezivunyiweyo zokutshisa amanqatha onokuzijonga kwizongezo ziquka icaffeine, isicatshulwa seti eluhlaza, ipepile yetshilisi (capsaicin), iGarcinia cambogia, isicatshulwa sembotyi yekofu eluhlaza, kunye neforskolin.Ezi zithako zibonise amandla okunyusa i-metabolism, ukwandisa i-oxidation yamafutha, okanye ukunciphisa ukutya.
Umbuzo: Ngaba izongezo zokutshisa amanqatha zikhuselekile ukuba zisetyenziswe?
A: Ukhuseleko lwezongezelelo zokutshisa amanqatha lunokwahluka ngokuxhomekeke kwizithako ezithile kunye neemeko zempilo zomntu ngamnye.Kubalulekile ukudibana nengcali yezempilo ngaphambi kokuba uqalise nasiphi na isongezelelo sokutya.Banokubonelela ngesikhokelo malunga nokufaneleka, iziphumo ebezingalindelekanga, kunye nedosi efanelekileyo kwimeko yakho ethile.
Ukuziphendulela: Eli nqaku lelolwazi ngokubanzi kuphela kwaye akufanele lithathwe njengeliphi na icebiso lonyango.Olunye ulwazi lweposti yebhlog luvela kwi-Intanethi kwaye alunamsebenzi.Le webhusayithi inoxanduva kuphela lokuhlela, ukufomatha kunye nokuhlela amanqaku.Injongo yokudlulisa ulwazi olongezelelekileyo ayithethi ukuba uyavumelana neembono zayo okanye uqinisekise ubunyani bomxholo wayo.Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Dec-13-2023
