Ukutya kwe-Hypocaloric: yintoni na kunye nomzekelo
Ngaba uyazi ukutya kwe-hypocaloric? Sichaza ukuba imalunga nantoni, kukuphi ukutya okufakwe kuyo kunye nomzekelo wemenyu onokuthi uyilandele.
Isibonelelo sokutya
I-anti-diet: yintoni na kwaye ungayilandela njani
Ngaba uyayazi i-anti-diet? Sikuxelela yonke into ngayo, izigaba zayo kunye nokuba ungayilandela njani ukuba uyafuna.
Ukutya okukhawulezileyo kokuzila ukutya, ukuba yintoni kunye nendlela yokwenza
Ukutya okuzila ukutya kuyasebenza kakhulu ekunciphiseni ubunzima nje ngokuba kwenziwa ngendlela elawulwayo kunye nokujongwa kakuhle kwezonyango.
Ukubaluleka kokutya iimbotyi veki nganye
Ngaba udla ngokufaka iimbotyi kwisidlo sakho? Fumanisa ukubaluleka kokutya iimbotyi kunye neenzuzo zazo ezininzi.
Ukutya kweNoom: Yintoni, izibonelelo, izinto ezingeloncedo kunye nayo yonke into ekufuneka uyazi
Ngaba uyayazi ukutya kukaNoom? Siyakuxelela ukuba yintoni, isebenza njani kunye neengenelo zayo kunye nokungalunganga. Ngaba iyasebenza? Shiya amathandabuzo!
Amaqhinga okungakutyesheli ukutya ngexesha leeholide zasehlotyeni
Ukutya ngokuqhelekileyo kuhlupheka ngexesha leeholide zasehlotyeni kodwa ngamaqhinga ambalwa kunye neengcebiso ezithile ziyakwazi ukukuphepha.
Ukutya kwePerricone: yintoni na?
Ngaba uyayazi ukutya kwePerricone? Siyakuxelela ukuba yintoni na, kukuphi ukutya okwenzayo kwaye zingaphi iikhilogram onokuthi ulahlekelwe ngayo.
Iimpawu kunye neenzuzo zokutya kweMeditera
Ukutya kweMeditera yeyona nto ixabiswa kakhulu kwihlabathi liphela ziingcali zezondlo, zityebile, zisempilweni kwaye zigqibelele kubomi obunempilo.
Iingcebiso ngaphambi kokuba uqale ukutya
Ngaba uyafuna ukuqalisa ukutya? Emva koko kufuneka ufumane uthotho lweengcebiso ukwenza uhambo lwakho lunyamezeleke ngakumbi.
Yintoni ukutya kwe-Sirtfood?
Ukutya kwe-Sirtfood kuye kwaba luphawu olutsha olumangalisayo lwezidlo zosaziwayo. lowo u-Adele ulandele ukulahlekelwa yi-45 kilos.
Fumana iqhinga lokuguqula nasiphi na isitya sibe sisitshisi samafutha
Okunye ukutya kunceda ukuguqula nasiphi na isitya sibe sisitshisi esikhulu samafutha, yimeko yejinja, iviniga okanye iziqholo.
Indlela yokubona iikhalori ezifihliweyo ezikuthintela ekunciphiseni umzimba
Ukwazi indlela yokufumanisa iikhalori ezifihliweyo kubalulekile xa ulandela ukutya ukuze unciphise umzimba, kuba ngaphandle kokwazi, yonakalisa ukutya kwakho.
Ukutya kweDukan: yintoni, isebenza njani kunye nemingcipheko enayo kwimpilo yakho
Ichazwa ngabaninzi bezondlo njengokungalungelelaniyo kunye nokutya okunobungozi ukuba kwenziwa ixesha elide, sizama ukuqonda ...
Ukucoca ukutya emva kokutya kweKrisimesi
Ngokutya okuhlanjululwayo unokukhupha umzimba emva kokugqithisa kwemikhosi eqhelekileyo yeeholide zeKrisimesi.
Ukutya kweKale ukunciphisa umzimba ngaphambi kweKrisimesi
Ngale kale okanye ukutya kwekhaphetshu eluhlaza unganciphisa umzimba ngendlela enempilo, ngelixa uphucula impilo yakho kuwo onke amanqanaba.
I-dolphin yokutya: indlela yokunciphisa umzimba ngendlela ehlala ihleli?
Oku kutya kusekelwe kulawulo lweekhalori kunye nokutshintshana kwazo phakathi kokungaqhelekanga kunye neentsuku. Isinceda ukuba silahlekelwe yi-4-5 kilos kwi ...
Kukuthini ukutya kwe-DASH kwaye ziziphi izibonelelo zayo
Ukutya kwe-DASH yindlela yokutya eyenzelwe abantu abanoxinzelelo lwegazi, kodwa isempilweni kangangokuba ifanele wonke umntu.
Ngaba ukutya oku-5: 2 kuyasebenza ngokwenene?
Ukutya 5.2 kusekwe kumgaqo wokuzila ukutya okwexeshana: Iintsuku ezi-2 ngeveki usitya kancinci, ngelixa ezinye iintsuku ezi-5 "ukhululekile" ...
Ukusilela kweCaloriki: yintoni kwaye ndingayenza njani?
Ngaba ufuna ukubheja kwisiphene sekhalori? Ungaphoswa yile nto iyiyo, ungayifumana njani, kwaye ungayisebenzisa njani.
Ukutya kwenyanga, yintoni kunye nendlela esebenza ngayo
Ukutya kwenyanga kuyilelwe ngokusekwe kwinkolelo yokuba izigaba zenyanga zichaphazela ngqo umzimba womntu.
Ukutya okunokutyiwa kukutya okuchasayo
Kuluhlu olude lokutya ekufuneka lubandakanywe kukutya okuchasayo, ezi zezona ziqulathe ezona mpahla.
Yintoni ukutya kwePaleo? Okuhle nokubi
Ukutya kwePaleo kusekwe kwindlela abantu abatya ngayo kwixesha lePaleolithic, ngaba uyafuna ukufumanisa ukuba yeyona ilungileyo kuwe?
Kutheni uziva ungalunganga xa uqala ukutya?
Sele ukuqalile ukutya ngoJanuwari kwaye uzive udiniwe kwaye ukwimeko embi? Yonke into inenkcazo yayo, ungalahli iinkcukacha.
Ukutya kotywala
Sikuxelela ukuba zeziphi izibonelelo kunye nezinto ezingalunganga ngokutya okungamanzi, uhlobo lokutya olusebenzisa ukutya okunamanzi amaninzi.
Ukutya oku-6 okusezantsi kweekhalori ukunciphisa umzimba
Olu luhlu lokutya ngeekhalori ezimbalwa lufezekile ukwazisa ekudleni kokunciphisa umzimba, ukunciphisa umzimba ngendlela esempilweni.
Ukutya kweKetogenic, yonke into ekufuneka uyazi ngokutya kweKeto
Ukutya kwe-ketogenic kusekwe ekunciphiseni ukusetyenziswa kwee-carbohydrate ukuya kwi-10% yokunyanzela umzimba ukuba ube ...
Ukutya kwesandwich
Ngaba uyazi ukutya kwesandwich? Sityhila iikhilog ongazilahla kwaye sikunika imenyu. Ngokuqinisekileyo uyayithanda!
Yintoni ukutya kweMood? Fumanisa ikhitshi yolonwabo
Ikhitshi lokonwaba likho kwaye libizwa ngokuba kukutya kwemood. Yikhitshi eyilelwe ukuthintela uxinzelelo, kwaye ...
Ukutya ukutya okuvela kwisirtfood, sikuxelela ukuba yintoni kwaye iyasebenza
Okwangoku sifuna ukuthetha nawe malunga nokutya okutshayayo ngenxa yeziphumo ezilungileyo esisinike zona, ...
Iziqhamo ezisempilweni onokuzidla ebusika
Sithetha ngezona ziqhamo zasebusika zibalaseleyo zokubandakanya ukutya ngendlela esempilweni ngenxa yeempawu zayo.
Sithetha ngoxinzelelo lwegazi oluphezulu, ityuwa kunye nepotassium
Enye yezona zinto zixhaphakileyo ezikhokelela kwisifo sentliziyo luxinzelelo lwegazi oluphezulu. Into ye ...
Indlela yokusetyenziswa kwamandongomane. Iinkonzo kunye neengxaki zomntu ngamnye. Icandelo ii
Ukusetyenziswa kwamandongomane kukho inani elikhulu leeresiphi zokupheka, zibandakanyiwe kukutya okuninzi okanye ...
Indlela yokusetyenziswa kwamandongomane. Iinkonzo kunye neengxaki zomntu ngamnye. Icandelo I.
Amandongomane alunge kakhulu kwaye ahlala esesandleni njenge-aperitif okanye i-snack yinto e ...
Uyenza njani indlela yokutya
Ngaba uyafuna ukuthatha amanyathelo afanelekileyo okwenza umsebenzi wokutya? Emva koko ungaphoswa yiyo yonke into ekufuneka sikuxelele yona. Uya kuyithanda!
Sithethile ngesidlo sakusasa: okokutya kukuphi okona kulungileyo kokukhawuleza ukuzila?
Ngaba kukho ukutya okukhethekileyo kwisidlo sakusasa? Kutheni le nto sinokutya okuthile okumiselweyo kwesi sidlo sosuku? Ngaba kufuneka sitye ukuba ...
Ukuzila ukutya okungapheliyo, ngaba kuyanceda? Uyenza njani?
Ukutya okune-carbohydrate ephantsi, esekwe kukutya okwenyani, okunyukayo kakhulu, kufuneka songeze enye into ...
Ukungena kwiKetosis: Yintoni na? Ngaba isempilweni?
I-Ketosis sisihloko esidumileyo, ngakumbi esihambelana nokwanda kweendlela zokutya ezisezantsi ...
Sithetha ngobunzulu be-gluten
I-Gluten iya isanda ngokutya kwihlabathi liphela, kodwa ngakumbi eSpain lelinye lamazwe ...
I-Keto okanye i-carb ephantsi yokutya kwabafazi
Ngakumbi nangakumbi abantu banenkxalabo ngempilo yabo kunye nobudlelwane bayo nokutya. U…
Ukutya okuNomdla: Yintoni le? Ngaba isempilweni?
Ukutya kunye neendlela ezahlukeneyo zokutya ezivelayo ngoku, ziya ngokwanda ngokwahluka. Uninzi lwe…
I-Hirsutism okanye iinwele zomzimba ezigqithileyo kubafazi: Yintoni, kutheni isenzeka kwaye uyilungisa njani.
Kukho abantu basetyhini abathi ngequbuliso baqwalasele ukonyuka komzimba okanye iinwele zobuso kwiindawo apho babengenakho ngaphambili ...
Ideri: ukunganyamezelani, ukusetyenziswa kunye nempilo
Ngakumbi nangakumbi abantu banolunye uhlobo lokunganyamezelani okunxulumene nobisi. Amaxesha amaninzi oku kunganyamezelani ...
Ixhala lokutya: ungayiphelisa njani ukuze ufumane ukutya okufanelekileyo
Baninzi abantu abagqiba kwelokuba batshintshe indlela yabo yokutya, nokuba yeyempilo okanye yobuhle. Kuhle…
Izinto zokuthambisa ezingezizo, iiswiti zendalo kunye nezinto ezithatha indawo yeswekile ngokubanzi.
Rhoqo xa sikhetha ukuthatha indlela yokutya okusempilweni into yokuqala esicinga ngayo kukususa ...
Ngaba uyazazi izibonelelo ezinkulu zeecashews?
Ngaba uyazazi iipropathi kunye nezibonelelo zeecashews? Namhlanje sikuxelela yonke into enokuyenza kwimpilo yethu, ayisiyonto incinci leyo.
Gcina imizimba yethu ikhutshiwe ukuze ibe sempilweni
Xa sithetha ngokudambisa umzimba wethu, sithetha ukuba namhlanje sivelisiwe kukungalingani ...
Ifuthe lecaffeine emzimbeni wethu kwaye singasela ikofu engakanani ukuyenza ibe sempilweni?
Kubomi bethu bemihla ngemihla sihlala sisela isixa esikhulu seziselo ezinecaffeine, ezinje...
Itshokholethi: yintoni na kunye nokutya nini kunye nezibonelelo zayo kwimpilo yethu
Itshokholethi lolunye lolona lonwabo lukhulu xa kufikwa ekutyeni. Nangona kunjalo ...
Ukugcina amathumbu ethu esempilweni kukhusela impilo yomzimba wethu uphela
Phantse ngaphandle kokuyiqonda, sihlala silubeka emzimbeni wethu utshintsho kwindlela yokutya, ukutya, ukugqitha, iimveliso ezinobuthi kunye nezokutsha ...
Umjikelo wokuya exesheni kunye nokunxibelelana kwawo nokutya
Ngokwesiqhelo xa usenza ukutya okanye utshintsho kwindlela otya ngayo kukho into ebaluleke kakhulu ...
Umhluzi wethambo, 'ukutya okutyiwa kakhulu' kufuneka ukubandakanye kwisidlo sakho
Namhlanje igama elithi 'superfood' liviwa ngakumbi nangakumbi xa kuchazwa ukutya okuthile okunje nge chia, iblueberries, quinoa, njl.
Amaranth: Yintoni, iipropathi kunye nendlela yokuyisebenzisa.
I-Amarano, i-millet, i-buckwheat ... Iindidi ezahlukeneyo zokutya okanye iintlobo zokutya ezikhoyo namhlanje, ukongeza kuthintelo ...
I-Buckwheat: yintoni le nto, kutheni le nto iviwe ngakumbi nangakumbi kwaye kutheni uyifaka kwisidlo sakho
I-Buckwheat, ekwabizwa ngokuba yi-buckwheat, yingqolowa engenanto yakwenza namabele okanye ...
I-11 yeesiriyeli eziluncedo ekufuneka zibe kukutya kwakho
Ukutya okuziinkozo ngokubanzi asikokutya okunomthamo omkhulu wezakhamzimba kwaye sihlala sizuza ngakumbi ngokutya enye ...
Isitatshi esichasayo Yintoni kwaye yintoni izibonelelo esinayo?
Usenokuba ukhe weva ngesitatshi esinganyangekiyo kodwa awucacanga kakuhle ukuba yeyantoni okanye iyintoni ...
Ukutya kukaKeto noPaleo: umahluko
Baninzi ngakumbi abalandeli beKeto, iPaleo kunye nokuphuma kwabo. Baninzi abantu abagqiba ...
Ukutya ekufuneka kulandelwe xa singashukumi kakhulu
Ngaba awusasebenzi kakhulu? Ke ungaphoswa yile ndlela yokutya oza kuyilandela xa sinexesha elininzi ekhaya kwaye sihleli phantsi.
Ungatya amaqanda amangaphi?
Njengoko kwenzekile kukutya okuninzi, ngokuhamba kwexesha inani lamaqanda elinconywayo lahlukile, ukuba lilungile ...
Izibonelelo zokutya ukutya okupheleleyo
Sikuxelela izibonelelo zokutya ukutya okupheleleyo, uhlobo lokutya olusinceda ukuba sibe nokutya okunempilo.
5 Iziqhamo zasebusika kunye nezibonelelo zazo
Sikuxelela ukuba zeziphi iziqhamo zasebusika ezintlanu ezineempawu kunye nezibonelelo zazo zokutya okunezondlo.
Ukuzila ukutya okungapheliyo ukulahlekelwa ziiponti ezongezelelweyo
Ukuzila okungapheliyo yindlela eyahlukileyo xa kufikwa kumba wokutya ukuze unciphise umzimba okanye ulahlekelwe linani elithile leekhilo.
Iipropathi zeKefir kunye nezibonelelo
Sikuxelela ukuba zeziphi iipropathi kunye nezibonelelo zokutya kwe-kefir, ezilungele iintyatyambo zamathumbu kunye nokuphucula impilo yethu.
Indlela yokusika ngokulula iikhalori ekudleni
Sikuxelela amanye amaqhinga anomdla wokusika iikhalori ekudleni ngendlela elula, ngamanyathelo alula anokwenziwa ngumntu wonke.
Yonke into ofuna ukuyifumana malunga nokutya kweKetogenic
Ukutya kwe ketogenic kuya kusanda, kufuneka sazi ukuba zeziphi iingozi zolu hlobo lokutya ukuze zingabeki impilo yakho engozini.
Iipropathi zeti yeorenji
Siza kukuxelela malunga neepropathi ezinkulu zeti yeorenji, isiselo esinokukunceda ukunciphisa umzimba kwaye kukugcine umncinci.
Ukutya okungafaniyo kunye nendlela yokuyisebenzisa ukunciphisa umzimba
Sikuxelela into ekufuneka uyazi malunga nokutya okudumileyo okungafaniyo kunye nendlela yokuyisebenzisa ukunciphisa umzimba kunye nokutya kakuhle.
Ukutya okune-detox kunye nezibonelelo zazo
Kuqhelekile ukuva malunga nokutya okune-detox, ke sikuxelela ukuba zeziphi na izidlo kunye nokutya, ukongeza kwiimpawu abanazo.
Njani abadumileyo ukunciphisa umzimba, ukutya kwabo kunye namaqhinga abo
Uya kufumanisa ukuba abafazi abadumileyo baphulukana njani nobunzima kuthotho lokutya kunye nakwezinye iimeko, kwamanye amaqhinga abawenzileyo kwaye kufuneka uyazi.
Ukutya okusempilweni kunye neejusi zedetox
Siyakuxelela ukuba kutheni ingangumbono olungileyo ukuqala ukutya okuneziphuzo ezibizwa ngokuba zii-detox juices, ezipakishwe zizakhamzimba.
Ukutya kufuneka kubume
Sikuxelela iimfihlelo zokutya okunempilo ukuze uhlale umile, into ebalulekileyo ukuba siza kudlala imidlalo kwaye sitshintshe imikhwa yethu.
Iipropathi kunye nezibonelelo zeeradishes
Sikuxelela ukuba ziziphi izibonelelo kunye neepropathi ezifakwa ligalelo kwimpilo, imifuno elungileyo kakhulu kwisibindi.
Ungakutya njani ukutya okusempilweni
Fumanisa ukuba ungatya njani ukutya okusempilweni, ulandela amanyathelo ambalwa alula. Utshintsho ekufuneka silwenzile ukuphucula impilo yethu.
Yintoni ngokwenene ukutya ukutya okungekho nto?
Ngokuqinisekileyo uvile malunga nokutya okuthambileyo, uyazi ukuba kusekwe phi, kufuneka uyilandele njani kunye nokutya okuvumelekileyo.
Iimpawu zokutya kweMeditera
Ukutya kweMeditera kukutya okusempilweni kwaye kuluncedo, kunye nokuba kukunye kokutya okuqhelekileyo kwilizwe lethu.
Izibonelelo zeziqhamo, ukutya kubalulekile
Isiqhamo siye saba kukutya okubalulekileyo, kuba sibonelela ngesixa esikhulu sezondlo ngeekhalori ezisezantsi.
Izizathu ezi-5 zokutya ngendlela esempilweni
Ukuba awuhlali utya ukutya okusempilweni, ngoku lixesha lokuba ufunde ezi zizathu zokuphucula indlela otya ngayo.
Ukutya kokutya kakuhle
Kwinqaku lethu namhlanje sivelisa uthotho lokutya okwetyisayo: i-artichoke iphakathi kwabo.
Ukutya okugqibeleleyo ngokweqela legazi lakho
Namhlanje siza kukuxelela ngesikhokelo sikaGqr.Peter J. D'Agamos odale ukutya okugqibeleleyo ngokweqela legazi lakho. Yifumanise!
Ukutya kweMacrobiotic, yintoni le kwaye iquka ntoni?
Fumanisa ukuba yintoni ukutya okubizwa ngokuba yi-macrobiotic kunye nokuba kubandakanya ntoni. Kwakhona, fumanisa izibonelelo zayo, izinto ezingalunganga kunye nabantu abadumileyo abayilandelayo.
Iingcebiso zokugcina umnqweno wakho uphantsi kolawulo
Kule nqaku sikunika uthotho lweengcebiso zokugcina ukutya kwakho kuphantsi kolawulo: Lawula into oyityayo kwaye ke awuyi kuba likhoboka lokutya.
Ukutya isidlo sangokuhlwa onokuthi ungazisoli ngako
Ungaphoswa lolu khetho lokutya isidlo sangokuhlwa onokuthi ungazisoli ngako. Yiya kwezona zitya zisempilweni.
Iimpazamo eziqhelekileyo ezi-8 ezisithintela ekunciphiseni ubunzima
Ukuba ufuna ukunciphisa umzimba, akufuneki wenze ezi mpazamo zisibhozo esiza kuthetha ngazo namhlanje. Ngokuqinisekileyo ngaphezu kweyodwa kwenzeke kuwe.
Uyibonisa njani imilenze eli-10 kweli hlobo
Lifikile ixesha lokuba sikhulule isitokhwe, kwaye kungekudala amaqondo obushushu aya kunyuka kwaye inkxalabo enkulu iza kufika ...
Ngaba i-jam iyakutyebisa njengoko besitsho?
Ngaba i-jam iyakutyebisa njengoko besitsho? Asiyonyani! Apha sikuxelela ngezibonelelo zayo zempilo.
Landela ukutya kwealkali ukucoca umzimba wakho
Ukutya kwe-alkaline kuye kwaba yimfashini kangangeenyanga ezininzi, oku kutya kukunceda ukulawula i-pH yomzimba, ukunciphisa umda we-asidi kwaye kunceda ukuba ube sempilweni
Yazi ukutya ngokweqela legazi lakho
Funda malunga nokutya kogqirha u-D'Alamo ngokweqela legazi lakho kwaye uncede umzimba wakho uzive ungcono ngokutya ukutya okukufaneleyo
Ngaba ujonge isidlo sangokuhlwa esilula? #Zintle
Kwiintsuku ezimbalwa ngaphambi kokufika kwehlobo, uqinisekile ukuba uza kuba ugcwele ngokusebenza kwebikini, ngoluhlobo ...
Ukuqala #operacionbikini yam nge-Enerzona
Ngokufika kweNtwasahlobo kufutshane nekona, sele bebaninzi kuthi abambatha ...
Ukutya ekwindla kwisondlo esifanelekileyo
Ekwindla, amagqabi ayawa, iintsuku zifutshane kwaye ubusuku bude, kuyaqala ukubanda kwaye ...
I-infusions ezi-3 zindisebenzela ekwehliseni ubunzima
Ndiyayithanda iti yemifuno, kodwa kufuneka ndikuxelele ukuba ayizizo zonke iti ezisebenza ukunciphisa umzimba. Namhlanje…
Ukuqhubeka nomsebenzi wam weBikini: Unyango olutsha lwemilenze eneDorsia
Kuba ngaphezulu nje kweenyanga ezi-3 bendikubalisela ngendaleko yam nge-Operation Bikini kweli hlobo. Ekugqibeleni kwaye ...
Isidlo sakusasa esi-10 esiza kukunceda ukunciphisa umzimba
Ukuqala kosuku kunyawo lwasekunene kubalulekile kwimood yakho elungileyo ukuze uhlale iiyure. Uninzi lwethu, xa ...
Iiresiphi ezi-5 ukonwabela iti ebandayo
Ngokufika kwehlobo, yonke imihla sinqwenela iziselo ezibandayo. Kodwa sikwajonga iziselo ezingadibanisiyo okanye ...
Umsebenzi wam webikini, i-7 kilos kwiinyanga ezi-3
Esi sithuba siyinto ekhethekileyo, kuba ndifuna ukukuxelela malunga nokusebenza kwam nge-bikini emva kokuthatha isitokhwe se ...
Ukusebenza kweBikini, iziyobisi ezi-3 ezichasene ne-cellulite ezisebenzayo
Ihlobo lisondele kwikona, kwaye ukuze ubonise umzimba ogqibeleleyo kweli hlobo ngaphandle ...
Ukubaluleka kokutya inkukhu
Ukutya inkukhu kulungele umzimba wethu, ngakumbi kufanelekile ekukhuleni kwabantwana kunye nabasetyhini abakhulelweyo.
Iismoothies ezinezempilo
Kulula ukuzilungiselela, okumnandi, kwaye ngaphezu kwako konke, zizisa isixa esimangalisayo sezibonelelo emzimbeni wakho. Yintoni i-smoothies yonke ...
Iindlela ezahlukeneyo zokusebenzisa ityuwa yaselwandle
Ngamaxesha anje ndiyathanda ukukuxelela ngezinto endizifumeneyo, kwaye enye yazo ehlotyeni yile ...
Iiresiphi ezili-10 zokutya usempilweni elunxwemeni
Ndijonge elwandle !! Ngokuqinisekileyo uninzi lwenu sele nizonwabele ehlotyeni, ilanga lihle ...
Iintsomi kunye nenyaniso malunga neSushi
Ndiyavuma, ndilikhoboka le-sushi, kwaye ngakumbi ngamaxesha afana nehlobo ndifuna ukuyitya kakhulu. Kubonakala…
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