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Izongezo eziPhambili ezibalulekileyo kwiMpilo efanelekileyo: Izongezo ezi-5 zokuphucula impilo yakho iyonke

Kwihlabathi lanamhlanje elikhawulezayo nelifuna izinto ezininzi, ukugcina impilo efanelekileyo kunokuba nzima. Iindlela zokuphila ezixakekileyo zihlala zisishiya sidiniwe, sixinezelekile, kwaye singenazo izondlo ezibalulekileyo. Kulapho ke izakhamzimba zingena khona. Ezi zongezo zempilo ziluncedo zibonelela ngenkxaso eyongezelelweyo kwimizimba yethu ukuze iphumelele. Ngokufaka izongezo kucwangciso lwakho lwemihla ngemihla, unokuqinisekisa ukuba umzimba wakho ufumana inkxaso eyongezelelweyo yesondlo oyifunayo ukuze uphumelele. 

Zithini izongezo 

Ngamafutshane, izongezo ziintlobo ezixineneyo zezondlo, ezinje ngeevithamini, iiminerali, imifuno, okanye ezinye izinto, ezithathwa ngomlomo ukuze zongeze ukutya okuqhelekileyo. Ziza ngeendlela ezininzi, kuquka iipilisi, iikhaphu, iipowders, kunye nolwelo. Injongo yezongezo kukubonelela ngezondlo ezibalulekileyo ezinokuthi zingabikho ekutyeni okanye ukuphucula iinkalo ezithile zempilo.

Zithini izongezo

Kukho iintlobo ezininzi zezongezo ezithengiswayo, nganye inokusetyenziswa okwahlukileyo. Umzekelo, ii-multivitamins zizongezo ezidumileyo ezenzelwe ukubonelela ngeendidi ezahlukeneyo zeevithamini kunye neeminerali ezibalulekileyo. Ezi ziluncedo ngakumbi kwabo banengxaki yokwanelisa iimfuno zabo zesondlo ngokutya kuphela.

Nangona kunjalo, kubalulekile ukuqaphela ukuba nangona izongezo zingadlala indima ebalulekileyo ekuxhaseni impilo, azithathi indawo yokutya okunesondlo. Kubalulekile rhoqo ukubeka phambili ukutya okunezakha-mzimba ezininzi okuquka iintlobo ngeentlobo zeziqhamo, imifuno, iinkozo ezipheleleyo, iiproteni ezingenamafutha amaninzi, kunye namafutha asempilweni.

Xa ugqiba ekubeni ufake izongezo kwimikhwa yakho yemihla ngemihla, kubalulekile ukubonisana nengcali yezempilo okanye ingcali yokutya ebhalisiweyo. Banokukukhokela ekumiseleni ukuba zeziphi izongezo ezifanelekileyo kwiimfuno zakho ezithile kwaye baqinisekise ukuba uthatha idosi ekhuselekileyo nesebenzayo.

Izongezo ezi-5 eziBalaseleyo zeMpilo 

Iivithamini C kunye no-E zoLusu oluhle

Iivithamini bezisoloko zidlala indima ebalulekileyo ekufezekiseni ulusu oluhle nolusempilweni. Kwiivithamini ezininzi ezinegalelo kwimpilo yolusu, iivithamini C kunye ne-E zezona zimbini zibalulekileyo.

IVithamin C yi-antioxidant enamandla enceda ekunciphiseni ii-free radicals eluswini. Ii-free radicals ziimolekyuli ezingazinzanga ezibangela umonakalo kwiiseli, zibangele ukwaluphala kwangethuba, ukufiphala kunye nemibimbi. Ngokulwa nezi molekyuli ziyingozi, iVithamin C inceda ukukhusela ulusu kwi-oxidative stress kwaye ikhuthaza inkangeleko yobutsha.

Ukongeza, ivithamin C idlala indima ebalulekileyo ekwenziweni kwe-collagen. I-Collagen yiproteni enika ulusu amandla kunye nolwakhiwo. Nangona kunjalo, ukuveliswa kwe-collagen ngokwemvelo kuyehla njengoko ulusu lukhula, nto leyo ekhokelela ekugugeni kolusu kunye nokwenziwa kwemigca emincinci kunye nemibimbi. Ngokukhuthaza ukuveliswa kwe-collagen, ivithamin C inceda ukugcina ulusu luthambile kwaye luqine.

IVithamin E yi-antioxidant enyibilikayo emafutheni ekhusela ulusu ekonakalisweni lilanga nezinye izinto eziyingozi kwindalo. Isebenza ngokunciphisa ii-free radicals kwaye izithintele ekonakaliseni iiseli zesikhumba. 

Ukudibanisa iivithamini C kunye ne-E kwiimveliso zokhathalelo lolusu kuluncedo kakhulu. Xa zisetyenziswa kunye, ezi vithamini ziyawomeleza amandla e-antioxidant enye kwenye, zibonelela ngokhuselo oluqinileyo kwi-free radicals. Ukongeza, iVithamini E inceda ukuzinzisa nokwandisa imiphumo yeVithamini C, ivumela ukuba ingene nzulu eluswini.

Iivithamini C kunye no-E zoLusu oluhle

Indima yeCalcium kunye neMagnesium kwiMpilo yeThambo

Xa kufikwa ekugcineni amathambo omelele kwaye esempilweni, iiminerali ezibalulekileyo icalcium kunye nemagnesium zibalulekile ekwakhiweni kwamathambo, ukwakheka kwamathambo, kunye nempilo yamathambo iyonke. Icalcium yeyona minerali ininzi emzimbeni kwaye ifumaneka ikakhulu emathanjeni nasemazinyweni. Yaziwa ngendima yayo ekwakheni nasekugcineni amathambo omelele, ukutya icalcium eyaneleyo kubalulekile ebomini bonke njengoko inceda ukwandisa ubunzima bamathambo kwaye ithintele ukulahleka kwamathambo. 

I-Magnesium yeyona minerali yesine ininzi emzimbeni kwaye iyimfuneko kwiindlela ezahlukeneyo zokusabela kwi-biochemical. Idlala indima ebalulekileyo ekusetyenzisweni kweminerali emathanjeni njengoko inceda ukuguqula i-vitamin D ibe yifom esebenzayo efunekayo ukuze kufunxwe i-calcium.

I-calcium kunye ne-magnesium zisebenza kunye ukugcina ibhalansi phakathi kwee-osteoblasts (iiseli ezakha ithambo) kunye nee-osteoclasts (iiseli ezaphula ithambo). Zisebenza njengezinto ezilawulayo eziqinisekisa ukuba ukuhlaziywa kwamathambo kwenzeka ngokuchanekileyo. Xa kukho ukungalingani phakathi kwezi minerali zimbini, impilo yamathambo inokuphazamiseka. Ukungafumani i-calcium eyaneleyo kunokukhokelela ekulahlekelweni kobunzima bamathambo, okwenza amathambo abe buthathaka kwaye abe buthathaka. Ngokufanayo, ukunqongophala kwe-magnesium kunokuphazamisa ukwakheka kwamathambo kwaye kukhokelele kwi-osteoporosis.

Ukuqinisekisa impilo entle yamathambo, kubalulekile ukufumana isixa esaneleyo se-calcium kunye ne-magnesium ngokutya okunesondlo. Iimveliso zobisi, ezifana nobisi, itshizi, kunye neyogathi, zingumthombo obalaseleyo we-calcium. I-magnesium inokufumaneka nakwiinkozo ezipheleleyo, amantongomane, imbewu, iimbotyi kunye netshokholethi emnyama.

Uninzi lwabantu lunokufumana umlinganiselo othile we-calcium kunye ne-magnesium ngokutya okunempilo, kodwa kubantu abatya ukutya okungagqibelelanga, izongezo ze-calcium kunye nezongezo ze-magnesium zikhetho olungcono. Xa ukhetha izongezo, unokuqwalasela iinkalo ezininzi. 

Kwezi, uhlobo oluqhelekileyo yi-calcium carbonate, kodwa i-calcium L-threonate ibonakalisiwe ukuba inyusa kakhulu ukugcinwa kwe-calcium emathanjeni, ngaloo ndlela inyusa uxinano lwamathambo namandla. I-Calcium L-threonate inyusa uxinano lwamathambo kwaye inceda ekwenzeni amathambo abe namandla kwaye abe sempilweni.

I-Magnesium iza ngeendlela ezininzi, ngoko ke ungakhetha uhlobo olukufaneleyo. Ngokwesiqhelo, i-magnesium ingathathwa ngomlomo njengesongezelelo. I-Magnesium citrate, i-magnesium malate, i-magnesium taurate kunye ne-magnesium threonate zifunxwa lula ngumzimba kunezinye iintlobo ezifana ne-magnesium oxide kunye ne-magnesium sulfate.

Indima yeCalcium kunye neMagnesium kwiMpilo yeThambo

Ukuqonda Indima Yeevithamini B Kwimveliso Yamandla

Iivithamini ze-B liqela lezondlo ezibalulekileyo ezidlala indima ebalulekileyo ekuveliseni amandla emzimbeni. Zinyibilika emanzini, oko kuthetha ukuba azinakugcinwa ngobuninzi kwaye kufuneka zizaliswe rhoqo ngokutya okanye ngezongezo.

Kukho iintlobo ezisibhozo zeevithamini ze-B, kuquka i-B2 (riboflavin), i-B3 (niacin), i-B9 (folic acid), i-B12 (cobalamin), njl. Nganye kwezi vithamini inendima ekhethekileyo kwi-metabolism yamandla.

Iivithamini ze-B zibandakanyeka kwiinkqubo ezahlukeneyo ze-metabolic, kubandakanya ukwenziwa kweemolekyuli zamandla ezifana ne-ATP (adenosine triphosphate). Ukongeza, iivithamini ze-B zidlala indima ebalulekileyo ekuvelisweni kwamandla ngokukhuthaza i-metabolism yeecarbohydrate, amafutha kunye neeproteni. Nangona ukutya okunesondlo okutyebileyo kwiinkozo ezipheleleyo, iimbotyi, iiproteni ezingenamafutha, kunye neziqhamo kunye nemifuno kunokubonelela ngeevithamini ze-B ezaneleyo, abanye abantu, njengabatya imifuno, abantu abadala, kunye nabantu abaneengxaki zokugaya ukutya, banokufuna Yongeza iivithamini ze-B ekutyeni kwakho kunye nezongezo zeevithamini.

Amandla e-Antioxidants okususa ityhefu kunye nokucoca

Ezibizwa ngokuba ziikhompawundi ezineenzuzo ezininzi zempilo, ii-antioxidants zikhusela imizimba yethu kwimiphumo eyingozi yee-free radicals, ezingama-molecule angaguqukiyo anokubangela umonakalo kwiiseli zethu nakwi-DNA. Ii-antioxidants zisebenza ngokunciphisa ii-free radicals kwaye ziphucula inkqubo yendalo yokukhupha ukungcola emzimbeni wethu. Ukubandakanya ukutya okune-antioxidant eninzi ekutyeni kwethu, okufana namaqunube, imifuno e-cruciferous, kunye neti eluhlaza, kunokuxhasa kakhulu imizamo yokukhupha ukungcola emzimbeni wethu.

Ukongeza, ii-antioxidants azincedi nje kuphela ekususeni iityhefu kodwa zikwanciphisa ukudumba emzimbeni. Ukudumba yindlela yendalo yokusabela ekonzakaleni okanye usulelo, kodwa ukudumba okungapheliyo kunokukhokelela kwiingxaki zempilo ezinde. Ngokunciphisa ukudumba, ii-antioxidants zixhasa impilo yomzimba wethu iyonke kwaye ziqinisekisa inkqubo yokukhupha ubuthi emzimbeni esebenza ngcono.

Amandla e-Antioxidants okususa ityhefu kunye nokucoca

Iiprobiotics zempilo yokugaya ukutya

Iiprobiotics zizixhobo ezixabisekileyo zokugcina impilo yokugaya ukutya kunye nempilo iyonke. Ezi microorganisms eziphilayo zinezibonelelo ezininzi, ukusuka ekuphuculeni ukugaya ukutya kunye nokunciphisa iimpawu zesisu ukuya ekuqiniseni inkqubo yomzimba yokuzikhusela. Iiprobiotics zenzeka ngokwendalo emizimbeni yethu, kwaye zikwafumaneka ekutyeni okuthile kunye nezongezo.

Xa kufikwa kwimpilo yokugaya ukutya, iiprobiotics zibonakalisiwe zinefuthe elihle kwiimeko ezahlukeneyo zesisu. Zinceda ukuphucula ulungelelwaniso lweebhaktheriya eziluncedo emathunjini, ngaloo ndlela ziphucula umsebenzi wokugaya ukutya ngokubanzi. Oku kunokunciphisa iingxaki eziqhelekileyo zokugaya ukutya ezifana nokudumba, igesi, kunye nokuqhina.

Iiprobiotics nazo zidlala indima ebalulekileyo ekukhuthazeni inkqubo yomzimba yokuzikhusela esempilweni. Malunga nama-70% eeseli zethu zomzimba zihlala emathunjini, ngoko ke ulungelelwaniso olufanelekileyo lwezityalo zamathumbu lubalulekile. Iiprobiotics zinceda ekulawuleni impendulo yomzimba yokuzikhusela emathunjini, ziphucule ukhuselo lomzimba kwiintsholongwane eziyingozi, kwaye zinciphise umngcipheko wosulelo.

Ukongeza, ukugcina ukutya okunempilo nokulinganayo kubalulekile ekuxhaseni iingenelo zeeprobiotics. Ukutya ukutya okutyebileyo kwifayibha, iziqhamo, imifuno, kunye neenkozo ezipheleleyo kunokubonelela ngezondlo ezifunekayo ukuze iintsholongwane eziluncedo zikhule. Kubalulekile nokuphepha ukutya ukutya okucutshungulweyo, iswekile kunye nee-antibiotics, kuba ezi zinto zinokuphazamisa ibhalansi yebhaktheriya emathunjini.

Ngubani ofuna izongezo?

Izongezo zokutya zigubungela udidi olubanzi lweemveliso ezenzelwe ukongeza izondlo esizifumana ekutyeni kwethu okuqhelekileyo. Ziza ngeendlela ezininzi, kuquka iivithamini, iiminerali, imifuno, ii-amino acids, kunye nee-enzymes. Nangona ukutya ukutya okunesondlo ngokubanzi yeyona ndlela ilungileyo yokufumana izondlo ezibalulekileyo, abanye abantu banokuba neemfuno ezithile zokutya okanye bajongane nemingeni yokuhlangabezana neemfuno zesondlo ngokutya kuphela.

Ngubani onokuzuza kwizongezo?

●Ukunqongophala kwesondlo: Abantu abaneengxaki ezithile zesondlo (ezifana ne-iron, i-vitamin D, i-vitamin B12, okanye i-calcium) banokufuna izongezo. Ezi ngxaki zinokubangelwa zizinto ezifana nemiqathango yokutya, iimeko zempilo, okanye ukusetyenziswa kwamayeza ixesha elide.

 ●Ukutya Okukhethekileyo: Abantu abatya imifuno kuphela, abantu abangatyiyo imifuno kuphela, kunye nabantu abangakwaziyo ukunyamezela ukutya okanye abane-allergies banokuba nobunzima bokufumana zonke izondlo ezifunekayo ngokutya kuphela. Kwimeko enjalo, izongezo ezijoliswe ekutyeni zinokunceda ukuvala izikhewu zesondlo.

 ●Amanqanaba athile obomi: Amanqanaba athile obomi, njengokukhulelwa, ukuncancisa, okanye ukwaluphala, anokufuna izongezo ezongezelelweyo ukuxhasa iimfuno zesondlo zomzimba ezitshintshayo. Iivithamini zangaphambi kokuzalwa, ii-omega-3 fatty acids, kunye nezongezo ze-calcium zihlala zicetyiswa ngexesha nasemva kokukhulelwa.

●Abadlali kunye nabantu abakhutheleyo: Abantu abenza umthambo onzima banokuzuza kwizongezo ezithile ukuphucula ukusebenza, ukukhuthaza ukuvuselelwa kwezihlunu, okanye ukuxhasa impilo yamalungu.

 ●Indlela yokuphila engafanelekanga kunye neengxaki zokuzifunxa: Abantu abasela kakhulu okanye abatshayayo, kunye nabantu abaneengxaki zokungafunxwa okanye zamathumbu.

Ngubani ofuna izongezo?

Eyona mthombo ilungileyo yokutya kweNiacin

Ukufaka ukutya okutyebileyo kwi-niacin kwindlela esitya ngayo yeyona ndlela ilungileyo yokuhlangabezana neemfuno zethu zemihla ngemihla ngokwemvelo. Ukutya okune-niacin eninzi kuquka:

 ●Amandongomane kunye nembewu:Eminye yemithombo ibalaseleyo iquka amandongomane, imbewu yelanga, ii-almond kunye nembewu yeflaxseeds. Ayiniki nje kuphela idosi enempilo ye-niacin, kodwa ikwanika nezinye izondlo ezibalulekileyo, amafutha asempilweni, kunye nefayibha.

 ●Inyama yenkukhu nenyama engenamafutha:Inkukhu, iturkey, kunye nenyama yenkomo engenamafutha (efana ne-sirloin okanye i-tenderloin) ziqulathe ubuninzi bale vithamini ibalulekileyo. Azigcini nje ngokuba zizityebi kwi-niacin, zikwabonelela ngeproteni esemgangathweni, i-iron, kunye nezinye izondlo ezibalulekileyo.

●Intlanzi kunye neentlanzi zaselwandle:Ingakumbi i-tuna, i-salmon, i-sardines kunye ne-shrimp azimnandi nje kuphela kwiincasa, kodwa zikwatyebile kwi-niacin.

●Amazimba: Iinkozo ezipheleleyo ezifana nerayisi emdaka, iquinoa, i-oats, kunye nerhasi azityebanga nje kuphela kwi-fiber yokutya, kodwa zikwangumthombo obalaseleyo we-niacin. Zinika amandla ahlala ixesha elide, zinceda ekugayweni kokutya, kwaye zinceda ekulawuleni amanqanaba eswekile egazini.

●Iimbotyi kunye nemifuno:kuquka iilentili, iitshizi, iimbotyi zezintso kunye neembotyi ezimnyama, ezityebileyo kwi-niacin, ifayibha kunye neeminerali ezahlukeneyo. Zineengenelo ezininzi zempilo, kubandakanya ukuphucula impilo yokugaya ukutya, ukuzinzisa amanqanaba eswekile egazini kunye nokuxhasa impilo yentliziyo.

●Iimveliso zederi:Iimveliso zobisi ezifana nobisi, iyogathi, kunye netshizi azaziwa kuphela ngomxholo wazo we-calcium, kodwa zikwangumthombo omkhulu we-niacin.

Yeyiphi indibaniselwano engcono kakhulu yezithako ezongezelelweyo?

Ukutya okunempilo okugqibeleleyo kutyebile kwizakhamzimba ezibalulekileyo, iivithamini, iiminerali kunye nee-antioxidants ezixhasa imisebenzi yomzimba wethu. Oku kutya kusondla ngaphakathi kwaye kubonelela ngendlela epheleleyo yokugcina impilo entle. Nangona izongezo zokutya zingasetyenziswa ukongeza ukutya kwakho, ukutya okunempilo kusesisiseko sezongezo zesondlo emzimbeni. Xa ufaka izongezo ekudleni kwakho, kufuneka uzame ukutya ukutya okunezakhamzimba ezininzi yonke imihla.

Iinkwenkwezi zeHolistic Health Food:

●Imifuno Eluhlaza:Qala uhambo lwakho oluya kwimpilo epheleleyo ngemifuno eluhlaza efana nespinatshi, ikale, kunye neSwiss chard. Le mifuno eluhlaza igcwele izondlo ityebile kwifayibha, iivithamini A, C, kunye ne-K kwaye ineenzuzo ezahlukeneyo zempilo, kubandakanya ukuqinisa inkqubo yomzimba yokuzikhusela, ukuphucula ukugaya ukutya, kunye nokunciphisa umngcipheko wezifo ezingapheliyo.

● Amaqunube:Yonwabela imibala eqaqambileyo yamaqunube afana neeblueberries, amaqunube kunye namaqunube. La mandla amancinci okutya agcwele ii-antioxidants, ifayibha, kunye neevithamini ezibalulekileyo. Ukutya amaqunube rhoqo kunokukhuthaza impilo yengqondo, kunciphise ukudumba, kwaye kuxhase impilo yentliziyo.

●Amandongomane kunye nembewu:Faka iintlobo ngeentlobo zeenati kunye nembewu ekutyeni kwakho, ezifana nee-almond, ii-walnuts, ii-flaxseeds kunye nembewu ye-chia. Zityebile ngamafutha asempilweni, iifayibha, iiproteni kunye neevithamini kwaye zinezibonelelo ezininzi zempilo, kubandakanya ukuphucula impilo yentliziyo, ukunceda ekulawuleni ubunzima kunye nokuphucula ukusebenza kwengqondo.

●Amazimba:Tshintshanisa iinkozo ezicociweyo ngeentlobo zeenkozo ezipheleleyo ezifana nequinoa, irayisi emdaka kunye nee-oats. Ezi ndlela zizele zisondlo zigcwele ifayibha, iivithamini ze-B, kunye neeminerali ezibalulekileyo kwimpilo iyonke. Iinkozo ezipheleleyo zinokunceda ekulawuleni amanqanaba eswekile egazini, ukuphucula impilo yokugaya ukutya, kunye nokunciphisa umngcipheko wezifo ezingapheliyo.

●Iiprobiotics:Hlakulela amathumbu asempilweni ngokufaka ukutya okune-probiotic eninzi ekutyeni kwakho. I-yogurt, i-kefir, i-sauerkraut, kunye ne-kimchi zizinto ezilungileyo kakhulu kwiibhaktheriya eziluncedo eziphucula ukugaya ukutya, zixhase ukusebenza komzimba, kwaye zinegalelo kwimpilo yamathumbu iyonke.

●Iproteni engenamafutha:Khetha imithombo yeproteni engenamafutha amaninzi njengenkukhu, intlanzi, iimbotyi kunye netofu. Iproteni inceda ekulungiseni izihlunu, ixhasa imetabolism, kwaye ikunceda uhlale utyebile ixesha elide. Ikwadlala indima ebalulekileyo ekugcineni ubunzima obusempilweni kunye nokukhuthaza impilo entle iyonke.

Eyona mthombo ilungileyo yokutya kweNiacin

Idosi yezithako zokuncedisa

Zininzi izinto ezichaphazela idosi efanelekileyo yesongezelelo. Ezi zinto ziquka ubudala, isini, impilo iyonke, iimeko zempilo ezisisiseko, ukutya okutyayo, imikhwa yokuphila, kunye neenjongo okanye iimfuno ezithile.

Ukuba isongezelelo siza nedosi ecetyiswayo ekhankanyiweyo kwileyibhile okanye idosi ecebiswe yingcali yezempilo, kubalulekile ukuqala ngaloo dosi. Iidosi ezicebisiweyo zihlala zisebenza njengesiseko kwaye zimiselwa ngokusekelwe kuphando olubanzi kunye novavanyo lweklinikhi. Ukuqala ngedosi ecebisiweyo kuvumela umzimba wakho ukuba uhlengahlengise kwaye uphendule kwisongezelelo ngokufanelekileyo.

Ukuqwalasela izinto ezahlukeneyo, ukuqala ngedosi ecetyiswayo, ukumamela umzimba wakho, kunye nokulungisa idosi kancinci kancinci kunokukunceda ufezekise iziphumo ozifunayo. Khumbula, kusoloko kububulumko ukufuna isikhokelo sengcali yezempilo xa umisela idosi efanelekileyo kwiimfuno zakho ezithile.

Q: I-magnesium inegalelo njani kwimpilo iyonke?
A: I-Magnesium yiminerali ebalulekileyo ebandakanyeka kwiimpendulo zebhayoloji ezingaphezu kwama-300 emzimbeni. Ixhasa ukusebenza kwemithambo-luvo, impilo yemisipha, ukuveliswa kwamandla, kwaye idlala indima ekugcineni isigqi sentliziyo esisempilweni.

Q: Ndingazifumana zonke izondlo ezifunekayo ngokutya okunesondlo kuphela?
A: Nangona ukutya okunesondlo kubalulekile, ngamanye amaxesha kunokuba nzima ukufumana zonke izondlo ezifunekayo ekutyeni kuphela. Izongezo zinokunceda ukuvala naziphi na izikhewu zesondlo kwaye ziqinisekise impilo efanelekileyo.

Isikhanyeli: Le posi yebhlog isebenza njengolwazi oluqhelekileyo kwaye akufuneki ithathwe njengengcebiso yezonyango. Soloko unxibelelana neengcali zempilo ngaphambi kokusebenzisa naziphi na izongezo okanye ukwenza utshintsho kwindlela yakho yokhathalelo lwempilo.

Ixesha lokuthumela: Septemba-20-2023