I-Artichoke (i-Cynara cardunculus var. scolymus) iyisitshalo esihlala njalo esifana ne-thistle esingumndeni we-Asteraceae. Ivela esifundeni saseMedithera, ilinyelwa izimbali zayo ezidliwayo futhi isetshenziselwe nezakhiwo zayo ezingaba yimithi.
Isitshalo se-Artichoke sikhula sibe ubude obungaba amamitha angu-3 ukuya ku-5 (1 ukuya ku-1.5 metres) futhi sinamaqabunga amakhulu, aluhlaza okwesiliva, anama-lobe ajulile angalinganisa kuze kufike ku-2 feet (60 centimetres) ubude. Lesi sitshalo sikhiqiza izimbali eziqhakazile, eziluhlaza okwesibhakabhaka ezihlanganiswe nezimbali ezincane eziningi.
Lezi zimbali zivame ukuvunwa ngaphambi kokuba ziqhakaze ngokugcwele ukuze zidliwe njengemifino. Ingxenye evame ukusetshenziswa kakhulu yesitshalo se-Artichoke yinhliziyo yezimbali ezingavuthiwe, eyaziwa ngokuthi inhliziyo. Amaqabunga angaphandle aqinile kanye nentamo enameva ayasuswa ukuze kwembulwe inhliziyo ethambile, engadliwa iphekiwe noma iluhlaza kumasaladi.
Izitshalo zemithi ze-Artichokes ziyaziswa ngokunambitheka kwazo okuyingqayizivele futhi zivame ukujatshulelwa ngokucwiliswa noma nge-vinaigrettes. Ukwengeza, iziqu zesitshalo zingaxetshulwa futhi ziphekwe, zifana nokunambitheka kwenhliziyo. Ama-Artichoke anomlando wokusetshenziselwa izinjongo ezahlukahlukene zemithi, ikakhulukazi ngenxa yezinzuzo zawo ezingaba khona zezempilo.
Zicebile kuma-antioxidants, amavithamini namaminerali. Ama-Artichoke aqukethe izinhlanganisela ezifana ne-cynarin ezingase zikhuthaze ukukhiqizwa kwe-bile, kusize ukugaya kanye nokusebenza kwesibindi. Ezinye izinhlanganisela kuma-Artichoke, njenge-phytosterols, zingasiza ukwehlisa amazinga e-cholesterol.
Izitshalo zemithi ze-Artichokes zingasiza ukulawula amazinga kashukela egazini ngenxa yokuqukethwe kwazo kwefayibha kanye nemiphumela engaba khona yokuzwela i-insulin. Lesi sitshalo siqukethe ama-antioxidants afana ne-quercetin ne-rutin, angasiza ukulwa nokucindezeleka kwe-oxidative nokuvuvukala. I-Artichoke extract kwesinye isikhathi isetshenziselwa ukunciphisa izimpawu zezinkinga ze-gallbladder.
I-Cynara cardunculus var. scolymus eyaziwa nangokuthi ama-Artichokes ikhetha izindawo ezipholile kanye nomhlabathi ogeleza kahle. Ngokuvamile zitshalwa njengezitshalo ezihlala njalo ezindaweni ezinobusika obumnene. Ukukhiqizwa kwenziwa kaningi ngokusebenzisa ama-offset noma ukuhlukaniswa kwezitshalo ezisunguliwe. Lesi sitshalo sidinga ukuniselwa njalo nokunakekelwa okufanele ukuze sikhiqize izimbali ezihamba phambili.
Izinzuzo Zezempilo Zokwelapha ze-Artichoke (Cynara cardunculus var. scolymus)
1. Impilo Yokugaya Ukudla: Ama-Artichokes acebile ngezakhi ezifana ne-cynarin evuselela ukukhiqizwa kwe-bile. I-Bile isiza ekugayeni amafutha futhi ithuthukise ukumuncwa kwezakhi. Ngokwesibonelo, ukudla ama-artichokes ngemva kokudla okunzima kungakhuthaza ukugayeka kokudla okushelelayo futhi kuqede imizwa yobunzima.
2. Ukuphathwa Kwe-Cholesterol: Izinhlanganisela zezitshalo kuma-artichokes, ezihlanganisa ama-phytosterols, zingavimbela ukumuncwa kwe-cholesterol yokudla emathunjini. Lokhu kungasiza ekwehliseni amazinga e-cholesterol jikelele. Njengesibonelo, ukufaka njalo ama-artichokes ekudleni kwakho kungase kube nomthelela ekugcineni amazinga e-cholesterol anempilo.
3. Ukulawulwa Kukashukela Wegazi: Ama-Artichokes aphezulu nge-fiber, eyehlisa ukugayeka nokumuncwa koshukela. Lokhu kungavimbela ukwenyuka okusheshayo kwamazinga kashukela egazini. Kumuntu onesifo sikashukela, ukufaka ama-artichokes ekudleni kungase kusize ekulawuleni kangcono ushukela egazini.
4. Ukusekela Isibindi: Ama-Artichokes aqukethe ama-antioxidants afana ne-silymarin evikela amangqamuzana esibindi ekulimaleni futhi asize ekuvuseleleni kwawo. Lokhu kunenzuzo kubantu abanomlando wokuphuza utshwala noma ukuchayeka ebuthini. Ukufaka ama-artichokes ekudleni kwakho kungase kusize ukusekela impilo yesibindi jikelele.
5. Impilo Enhle Yamathumbu: I-fiber kuma-artichokes isebenza njenge-prebiotic, inika amabhaktheriya amahle amathumbu umsoco. Lokhu kukhuthaza i-microbiome yamathumbu elinganiselayo nokugayeka kokudla okuthuthukisiwe. Uma uhlushwa ukungakhululeki okuthile kokugaya ukudla, ukudla ama-artichokes njalo kungaba nomthelela empilweni engcono yamathumbu.
6. Imiphumela Elwa Nokuvuvukala: Ama-artichokes aqukethe ama-antioxidant, njenge-quercetin ne-rutin, anezakhiwo zokulwa nokuvuvukala. Lezi zinhlanganisela zingasiza ekunciphiseni ukuvuvukala emzimbeni futhi zehlise ingozi yezifo ezingamahlalakhona. Ukufaka ama-artichokes ekudleni okulwa nokuvuvukala kungase kunikeze izinzuzo zempilo zesikhathi eside.
7. Ukusebenza Kwesinyongo: Ama-artichokes angathuthukisa ukukhiqizwa nokugeleza kwenyongo, kusiza ekugayweni kwamafutha. Lokhu kungasiza ekuvimbeleni ukwakheka kwamatshe esinyongo futhi kudambise ukungakhululeki kwesinyongo. Kothile onezinkinga zesinyongo, ukudla ama-artichokes kungase kunikeze impumuzo.
8. Ukulawulwa Kwesisindo: Inhlanganisela ye-fiber nama-kilojoule amancane kuma-artichokes ingakhuthaza umuzwa wokugcwala futhi inciphise ukweqisa ekudleni. Angaba yisengezo esibalulekile ohlelweni lokulawula isisindo. Njengesibonelo, ukufaka ama-artichokes kumasaladi noma njengesitsha esiseceleni kungasiza ekulawuleni isifiso sokudla.
9. Impilo Yenhliziyo: Okuqukethwe yi-fiber yama-artichokes kusiza ukugcina umfutho wegazi onempilo namazinga e-cholesterol, kunciphisa ingozi yesifo senhliziyo. Ama-antioxidant kuma-artichokes nawo anomthelela empilweni yenhliziyo nemithambo yegazi. Ukufaka ama-artichokes ekudleni okunempilo enhliziyweni kungaba nemiphumela emihle yesikhathi eside.
10. Ukukhipha ubuthi emzimbeni: Izinhlanganisela ezisekela isibindi ku-artichokes zisiza enqubweni yokukhipha ubuthi emzimbeni. Zisiza ukuqeda ubuthi emzimbeni, okufaka isandla empilweni enhle jikelele. Ukufaka ama-artichokes ohlelweni lokukhipha ubuthi emzimbeni kungathuthukisa izindlela zemvelo zokuhlanza umzimba.
Funda Futhi: Izinzuzo Zempilo Zokwelapha Eziyi-10 ze-Crassocephalum (Crassocephalum crepidioides)
Izindlela Zokusetshenziswa Ukuze Kuzuzwe Izinzuzo Zempilo Zokwelapha Ezinikeziwe ze-Artichoke (Cynara cardunculus var. scolymus)
1. Impilo Yokugaya Ukudla: Ukusekela ukugayeka kokudla, faka amanzi abilayo noma ubilise izinhliziyo ze-artichoke ezintsha kuze kube yilapho zithambile. Ungakwazi ukususa amaqabunga angaphandle aqinile kanye ne-choke enameva ngaphambi kokupheka. Zijabulele njengesifundo sokuqala ngaphambi kokudla ukuze uvuselele ukukhiqizwa kwe-bile futhi usize ukugayeka kokudla.
2. Ukulawulwa Kwe-Cholesterol: Faka izinhliziyo ze-artichoke kumasaladi, amapasta, noma njengesitsha esiseceleni. Ukudla ama-artichokes aphekiwe njalo kungasiza ukuvimbela ukumuncwa kwe-cholesterol yokudla, okufaka isandla ekulawulweni kwe-cholesterol okungcono.
3. Ukulawulwa Kukashukela Osegazini: Faka ama-artichokes ekudleni ngama-carbohydrate ayinkimbinkimbi namaprotheni anciphile. Faka amanzi abilayo noma uhloze ama-artichokes bese uwaphaka eceleni kwezitsha ezilinganiselwe ukusiza ukulawula amazinga kashukela egazini ngokuhamba kwesikhathi.
4. Ukusekelwa Kwesibindi: Lungisa itiye le-artichoke ngokucwilisa amaqabunga e-artichoke omisiwe emanzini ashisayo. Phuza leli tiye lemifino izikhathi ezimbalwa ngesonto ukuze unikeze isibindi ukusekelwa kwe-antioxidant. Ukwengeza, ukudla izinhliziyo ze-artichoke eziphekiwe kungafaka isandla empilweni yesibindi jikelele.
5. Impilo Enhle Yamathumbu: Yidla kokubili inhliziyo nesiqu se-artichoke, njengoba kokubili kuqukethe i-fiber. Zibilise noma uzibhake bese uzifaka ekudleni kwakho. Ukuzidla njalo kungahlinzeka nge-prebiotic fibers ekhuthaza i-microbiome yamathumbu enempilo.
6. Imiphumela Elwa Nokuvuvukala: Faka izinhliziyo ze-artichoke kumasaladi akho, amasemishi, noma izitsha zokudla okusanhlamvu. Ama-antioxidant aku-artichokes angasiza ekunciphiseni ukuvuvukala emzimbeni. Ukuhlanganisa ama-artichokes nokunye ukudla okulwa nokuvuvukala kuthuthukisa ukusebenza kwawo.
7. Ukusebenza Kwesinyi Senyongo: Jabulela ama-artichokes ephekiwe noma eluhlaza. Ama-artichokes abilisiwe asiza kakhulu ekusekeleni isinyi senyongo. Ukuzidla njengengxenye yokudla kungathuthukisa ukukhiqizwa kwenyongo futhi kusize ekugayeni amafutha.
8. Ukulawulwa Kwesisindo: Faka ama-artichokes ekudleni kwakho ukuze ukhuphule ukudla kwe-fiber futhi ukhuthaze imizwa yokugcwala. Ungazifaka kuma-omelet, izitsha ze-pasta, noma njengesidlo esiseceleni samaprotheni anciphile. Lokhu kungasiza ukuvimbela isifiso sokudla futhi kusekele ukulawulwa kwesisindo.
9. Impilo Yenhliziyo: Faka njalo ama-artichokes ekudleni okunempilo enhliziyweni. Zibilise noma uzose ukuze ugcine izakhamzimba zazo. Ukuzidla kanye nokunye ukudla okunempilo enhliziyweni, njengokusanhlamvu okuphelele nemifino, kungaba nomthelela ekuthuthukisweni kwempilo yenhliziyo nemithambo yegazi.
10. Ukukhipha Ubuthi: Hlanganisa ama-artichokes ekudleni kwakho njalo. Zibilise noma uzigaye bese uzifaka ekudleni. Ama-antioxidant kanye nezinhlanganisela ezisekela isibindi kuma-artichokes zingasiza izinqubo zemvelo zomzimba zokukhipha ubuthi.
Funda Nalokhu: Ungazibona Kanjani Izinyoni Ezizokhiqiza Kahle (POL) Ngaphambi Kokuzithenga
Imiphumela Emibi Yokusebenzisa Isitshalo Somuthi I-Artichoke
Nakuba ama-artichoke evame ukuphepha futhi abekezelelwa kahle kubantu abaningi, kungase kube nemiphumela emibi engaba khona, ikakhulukazi uma idliwe ngobuningi noma abantu abanezimo ezithile zempilo.
Nansi eminye yemiphumela emibi engaba khona yokusebenzisa isitshalo somuthi i-artichoke:
1. Ukungezwani Komzimba Nezakhi Ezithile: Abanye abantu bangase babe nokungezwani nama-artichoke noma ezinye izitshalo zomndeni wakwa-Asteraceae, njenge-ragweed, ama-marigold, noma ama-daisy. Ukungezwani komzimba kungabonakala njengokushisa isikhumba, ukuluma, ukuvuvuka, noma ngisho nobunzima bokuphefumula.
2. Ukuphazamiseka Kwamathumbu: Ukudla ama-artichoke amaningi kungabangela ukungakhululeki kwamathumbu, okuhlanganisa ukuqunjelwa, igesi, kanye nesifo sohudo. Lokhu kungenxa yokuqukethwe kwawo okuphezulu kwefayibha kanye nezinhlanganisela ezithile okungaba nzima ukuzigaya kwabanye abantu.
3. Ukusebenzisana Nemithi: Ama-artichoke angase asebenzisane nemithi ethile, ikakhulukazi leyo egaywa isibindi. Izinhlanganisela ezitholakala kuma-artichoke zingathinta ikhono lesibindi lokucubungula imithi, okungase kushintshe ukusebenza kwayo noma imiphumela emibi. Abantu abasebenzisa imithi kufanele bathinte umhlinzeki wabo wezempilo ngaphambi kokusebenzisa izithasiselo ze-artichoke noma ama-extract.
4. Ukuzwela Kakhulu Ezinhlanganisweni Ezithile: Abanye abantu bangase bazwele ezinhlanganisweni ezithile ezisemachokisini, okuholela ezinkingeni zokugaya ukudla noma kwezinye izimpawu. Lokhu kuzwela kungahluka kumuntu nomuntu.
5. Izintso Zamatshe: Abantu abanomlando wezintso zamatshe kungase kudingeke ukuba banciphise ukudla ukudla okunothe nge-oxalate, okuhlanganisa nama-artichokes. Ama-Oxalates angaba nomthelela ekwakhekeni kwamatshe ezinso kubantu abathintekayo.
6. Ukuvinjelwa Kwemisele Yenyongo: Ezimweni ezingavamile, abantu abaziwayo ngokuvinjelwa kwemisele yenyongo kufanele baqaphele ngokudla ama-artichoke, njengoba kungase kwandise ukukhiqizwa kwenyongo futhi kwenze isimo sabo sibe sibi kakhulu.
7. Ukwehla Komfutho Wegazi: Ama-artichoke aziwa ngokunciphisa umfutho wegazi ngenxa yezakhiwo zawo ze-diuretic. Nakuba lokhu kungase kube usizo kwabanye, abantu asebene nomfutho wegazi ophansi kakade kufanele badle ama-artichoke ngokulinganisela.
Inani Lokudla Okuphilayo Le-Artichoke (Cynara cardunculus var. scolymus)
1. I-Fiber: Ama-artichoke anothe nge-fiber yokudla, ahlinzeka ngamagremu angaba ngu-7 nge-artichoke ephakathi. Lokhu kusekela impilo yokugaya ukudla, kukhuthaza ukunyakaza kwamathumbu okuvamile, futhi kusiza ukugcina amazinga kashukela egazini ezinzile.
2. I-Vitamin C: I-artichoke ephakathi inokuqukethwe okungaba ngu-25% kokudla okunconyiwe kwansuku zonke kwe-vitamin C. Le antioxidant iqinisa ukusebenza komzimba futhi isiza ekukhiqizeni i-collagen ukuze kube nempilo yesikhumba.
3. I-Folate: Ama-artichoke anikeza ama-microgram angaba ngu-68 e-folate ngokuphakwa ngakunye, esekela ukuhlanganiswa kwe-DNA nokuhlukaniswa kwamaseli, okubaluleke kakhulu ngesikhathi sokukhulelwa.
4. Uvithamini K: Ngezinga elingaba ngu-18% wokudliwa okunconyiwe kwansuku zonke nge-artichoke ngayinye, uvithamini K usekela ukujiyisa kwegazi nempilo yamathambo.
5. I-Magnesium: Ama-Artichokes ahlinzeka cishe ngama-milligram angu-50 e-magnesium ngokuphakelwa ngakunye, okufaka isandla ekusebenzeni kwemisipha, ukuthunyelwa kwezimpawu zemizwa, nokukhiqizwa kwamandla.
6. I-Potassium: Equkethe cishe ama-milligram angu-343 nge-artichoke ephakathi, i-potassium isiza ukulawula umfutho wegazi futhi isekela impilo yenhliziyo.
7. Ama-Antioxidant: Ama-Artichokes agcwele ama-antioxidant afana ne-cynarin ne-silymarin, avikela amangqamuzana ekucindezelekeni kwe-oxidative futhi anganciphisa ukuvuvukala.
8. Insimbi: I-artichoke ephakathi inikeza cishe ama-milligram angu-0.7 ensimbi, esiza ekuthuthweni komoya-mpilo kanye nokugaywa kwamandla.
9. I-Phosphorus: Cishe ngama-milligram angu-73 ngokuphakelwa ngakunye, i-phosphorus isekela impilo yamathambo nokukhiqizwa kwamandla.
10. Amakhalori Aphansi: Ama-Artichokes anama-kilojoule ambalwa, anama-kilojoule angaba ngu-60 nge-artichoke ephakathi, okwenza abe yinketho egcwele izakhamzimba zokuphathwa kwesisindo.
Ubufakazi Besayensi Nezifundo Zamacala nge-Artichoke (Cynara cardunculus var. scolymus)
1. Impilo Yezibindi: Ucwaningo luka-Rondanelli et al. (2011) lwathola ukuthi i-artichoke leaf extract ithuthukisa ukusebenza kwesibindi ezigulini ezinenkinga yesibindi esinamafutha engeyona utshwala ngokunciphisa amazinga e-enzyme yesibindi nokucindezeleka kwe-oxidative (Rondanelli, M., Giacosa, A., Opizzi, A., Pelucchi, C., La Vecchia, C., Montorfano, G., Negroni, M., & Zanchi, R. (2011). Effect of artichoke leaf extract on liver function in patients with non-alcoholic fatty liver disease. Fitoterapia, 82(7), 1046-1049).
2. Ukunciphisa I-Cholesterol: UBundy et al. (2008) babonise ukuthi i-artichoke leaf extract yehlise kakhulu amazinga e-LDL cholesterol kubantu abadala abane-hypercholesterolemia encane, okuphakamisa izinzuzo zenhliziyo nemithambo yegazi (Bundy, R., Walker, A. F., Middleton, R. W., Marakis, G., & Booth, J. C. L. (2008). Artichoke leaf extract reduces plasma cholesterol in otherwise healthy hypercholesterolemic adults. Phytomedicine, 15(9), 668-675).
3. Impilo Yokugaya: UMarakis et al. (2002) babonise ukuthi i-artichoke extract inciphisa izimpawu ze-irritable bowel syndrome, ithuthukisa ukugaya futhi inciphisa ukuqunjelwa kubahlanganyeli (Marakis, G., Walker, A. F., Middleton, R. W., Booth, J. C. L., & Wright, J. (2002). Artichoke leaf extract reduces symptoms of irritable bowel syndrome in a post-marketing surveillance study. Phytotherapy Research, 16(S1), S58-S60).
4. Ukulawulwa Kukashukela Osegazini: UNazni et al. (2006) bathola ukuthi ukusetshenziswa kwe-artichoke kwathuthukisa ukulawulwa kwe-glycemic ezigulini ezinesifo sikashukela sohlobo lwe-2, cishe ngenxa ye-fiber yayo kanye nokuqukethwe kwe-antioxidant (Nazni, P., Vijayakumar, T. P., Alagianambi, P., & Amirthaveni, M. (2006). Umphumela we-Hypoglycemic kanye ne-hypolipidemic we-Cynara scolymus phakathi kwabantu abathile abanesifo sikashukela sohlobo lwe-2. I-Pakistan Journal of Nutrition, 5(2), 147-151).
5. Umsebenzi we-Antioxidant: UJiménez-Escrig et al. (2003) babike ukuthi izithako ze-artichoke zibonise amandla amakhulu e-antioxidant, okungenzeka ukuthi anciphisa umonakalo we-oxidative kumaseli (Jiménez-Escrig, A., Dragsted, L. O., Daneshvar, B., Pulido, R., & Saura-Calixto, F. (2003). Imisebenzi ye-antioxidant ye-In vitro ye-artichoke edliwayo (Cynara scolymus L.) kanye nomphumela kuma-biomarker ama-antioxidant kumagundane. I-Journal of Agricultural and Food Chemistry, 51(18), 5540-5545).
Imibuzo Ebuzwa Njalo Nge-Artichoke (Cynara cardunculus var. scolymus)
1. Iyiphi ingxenye ye-artichoke edliwayo?
Izingxenye ezidliwayo zihlanganisa amaqabunga angaphakathi athambile, inhliziyo, nesiqu. Amaqabunga angaphandle aqinile kanye ne-choke (isikhungo esinezintambo) ngokuvamile ayalahlwa.
2. Uyilungisa kanjani i-artichoke?
Nquma amathiphu amaqabunga anameva, usike phezulu, bese ukhipha amaqabunga angaphandle aqinile. Shisa noma ubilise imizuzu engama-20-40 kuze kube yilapho uthambile, bese ukhipha i-choke ukuze ufinyelele enhliziyweni.
3. Ingabe ama-artichoke alungele ukunciphisa umzimba?
Yebo, ama-artichoke awanama-kilojoule amaningi futhi anefiber ephezulu, okukhuthaza ukusutha futhi kusekele ukuphathwa kwesisindo lapho kuyingxenye yokudla okunomsoco.
4. Ingabe ama-artichoke angasiza ekugayeni ukudla?
Ama-artichoke aqukethe i-fiber nezinhlanganisela ezifana ne-cynarin esekela ukugayeka kokudla futhi engakhulula izimpawu zokuqunjelwa noma i-irritable bowel syndrome.
5. Ingabe ikhona imiphumela emibi yokudla ama-artichoke?
Abantu abaningi bawabekezelela kahle ama-artichoke, kodwa abanye bangase babe negesi noma ukungezwani komzimba, ikakhulukazi uma bezwela izitshalo ezifana ne-ragweed.
6. Ngingawafaka kanjani ama-artichoke ekudleni kwami?
Ama-artichoke angashiswa, abhujiswe, noma afakwe kumasaladi, ama-dip, noma izitsha ze-pasta. Izinhliziyo zivame ukusetshenziswa kuzo zokupheka ezifana ne-spinach-artichoke dip.
7. Ingabe ama-artichoke asezithameleni noma afriziwe anomsoco njengalawo asanda kukhiwa?
Ama-artichoke asezithameleni noma afriziwe agcina iningi lezakhamzimba kodwa angase abe ne-sodium eyengeziwe noma izilondolozelakudla. Khetha izinketho ezine-sodium encane uma kungenzeka.
8. Ingabe ama-artichoke angasekela impilo yenhliziyo?
Yebo, i-fiber yawo, i-potassium, kanye nama-antioxidant angasiza ekwehliseni i-cholesterol nokulawula umfutho wegazi, esekela impilo yenhliziyo nemithambo yegazi.
Ingabe unemibuzo, iziphakamiso, noma iminikelo? Uma kunjalo, zizwe ukhululekile ukusebenzisa ibhokisi lokuphawula elingezansi ukuze wabelane ngemicabango yakho. Siyakukhuthaza futhi ukuthi wabelane ngalolu lwazi nabanye abangase bazuze kulo. Njengoba singenakufinyelela wonke umuntu ngesikhathi esisodwa, siyawazisa kakhulu usizo lwakho ekusakazeni igama. Siyabonga kakhulu ngosekelo lwakho nangokwabelana!
Umshwana wokuzihlangula: Lesi sihloko senzelwe izinhloso zemfundo nokwazisa kuphela. Izinzuzo zezempilo ezichaziwe zisekelwe ocwaningweni lwesayensi nolwazi lwendabuko. Azithathi indawo yeseluleko sezokwelapha esichwepheshile, ukuxilongwa, noma ukwelashwa. Njalo thintana nochwepheshe wezempilo ngaphambi kokusebenzisa noma iyiphi imithi yezitshalo noma yemvelo ngezinjongo zokwelapha.
Funda Futhi: Umhlahlandlela Ophelele Wokuphathwa Kwendle Yomuntu