Igolide Eliluhlaza: Kungani IKale Idinga Indawo Epuletini Lakho

I-Kale ithandwa ngenxa yekhono layo lokuhlangabezana nezidingo zamavithamini zansuku zonke ngamanani amancane. Inkomishi eyodwa ye-kale fresh ikunikeza inani elibalulekile lezidingo zakho zansuku zonke zamavithamini namaminerali. Futhi inamakhalori angaphansi kuka-40 indebe ngayinye. I-Kale inothile nge-fiber, i-calcium, nama-antioxidants, okwenza kube ukukhetha okuphezulu kokudla okunempilo.

Okuthathwayo Okubalulekile

• Inothile ngamavithamini namaminerali, ikusiza ukuthi uhlangabezane nezidingo zakho zansuku zonke.
• Icebile ku-fiber ukusekela ukugaya kanye nempilo yenhliziyo.
• Ikhalori ephansi, iphrofayili ephezulu yomsoco isiza ukuphathwa kwesisindo.
• Iqukethe i-beta-carotene ne-lutein ukuvikela impilo yamehlo.
• Ingxenye yomndeni we-cruciferous exhunywe ezingozini ezincishisiwe zezifo ezingapheli.

Yini eyenza i-Kale ibe yindlu yamandla okudla okunomsoco

I-Kale igcwele izakhamzimba. Inkomishi eyodwa inamakholori angu-35 kuphela kodwa ikunikeza amagremu angu-5 wefayibha namagremu angu-3 weprotheyini. Futhi inothile ngamavithamini A, C, no-K, namaminerali afana ne-iron ne-calcium.

• Amakhalori: 35 inkomishi ngayinye, okwenza kube ukukhetha okulula kodwa okunomsoco.
• Okuqukethwe kwe-fiber: 5g indebe ngayinye isiza ukugaya kanye nempilo yenhliziyo.
• Okuqukethwe kwamaprotheni: 3g inkomishi ngayinye, i-boost esekelwe esitshalweni yokudla.
• Ama-Micronutrients: Amavithamini A no-C, kanye novithamini K wempilo yamathambo.

I-Kale ishaya isipinashi kuvithamini C futhi inovithamini K ophindwe kabili ngekhalori ngayinye. Ine-fiber eningi kune-ulethisi kanye nensimbi eningi njengemifino ye-collard. Lokhu kwenza i-kale ibe yisinqumo esihle kulabo abafuna ukudla okunomsoco.

I-Kale inama-kilojoule aphansi kodwa iphezulu ku-fiber, isiza ekulawuleni isisindo. Futhi inama-antioxidants afana ne-quercetin. Iphrofayili yayo yomsoco iyenza ilungele amasaladi, ama-smoothies, noma ama-sautés. Ibhalansi ye-Kale yomsoco yingakho ibizwa ngokuthi i-superfood.

Amavithamini Abalulekile Atholakala eKale

I-Kale igcwele amavithamini, okuyenza ibe ukudla okuphezulu. Inkomishi eyodwa ye-kale eluhlaza ikunikeza ingxenye ebalulekile kavithamini K wakho wansuku zonke. Le vithamini iwukhiye wokujiyisa kwegazi kanye namathambo aqinile.

I-Vitamin K isiza futhi ukugcina inhliziyo yakho iphilile ngokulawula i-calcium emithanjeni yegazi.

• I-Vitamin C ku-kale iphindwe kathathu kunesipinashi. Ithuthukisa ukungatheleleki komzimba nempilo yesikhumba.
• I-Vitamin A ku-kale ivela ku-beta-carotene. Isiza ngokubona futhi igcina amasosha akho omzimba eqinile.
• Amavithamini B ku-kale aguqula ukudla kube amandla. Basiza nge-metabolism kanye nokusebenza kwezinzwa.

La mavithamini asiza umzimba wakho ukuba ulwe nokugula, akunike amandla, futhi akugcine uphilile. Kuyisinqumo esihle kunoma ubani ofuna ukudla okunempilo.

Okuqukethwe kwamaminerali okuhlaba umxhwele kwe-Kale

I-Kale ayigcini nje ngokugcwele amavithamini; icebile futhi ngamaminerali agcina umzimba wakho usebenza. Kulabo abangaludli ubisi, i-kale ingakusiza ukumboza izidingo ze-calcium zansuku zonke. Lokhu kusekela amathambo nemisipha eqinile.

Kodwa akugcini lapho. IKale nayo ine-potassium, elungele inhliziyo yakho. Futhi i-magnesium, esiza ngamandla nokusebenza kwezinzwa.

• I-calcium ku-kale ikhuthaza impilo yamathambo nenhliziyo.
• I-Potassium eku-kale isekela umfutho wegazi onempilo.
• I-Magnesium ku-kale ibalulekile ekuphenduleni komzimba okungaphezu kuka-300.
• I-ayoni ku-kale isiza ukuthuthwa komoyampilo egazini.
• I-Copper ne-manganese ku-kale yengeza amandla e-antioxidant, ukulwa nokulimala kwamangqamuzana.

I-ayoni ku-kale isiza ukuvikela ukukhathala, futhi i-magnesium isekela imizwa nemisipha yakho. Ngisho nengcosana yalezi zimbiwa ingenza umehluko omkhulu. Ukudla i-kale ngokudla okunovithamini C kungasiza umzimba wakho ukumunca insimbi eningi.

Ngakho-ke, kungakhathaliseki ukuthi uyayisonga noma uyayihlanganisa, i-kale yengeza amaminerali abalulekile ekudleni kwakho. Kuyingxenye ebalulekile yokudla okulinganiselayo, okunomsoco.

Izakhiwo Ze-Antioxidant kanye nomthelela wazo empilweni

I-Kale igcwele izakhi zokuzivikela zemvelo. Lezi zihlanganisa i-quercetin ne- kaempferol, elwa nama-radicals mahhala. Lokhu kusiza ukuvikela amaseli emonakalweni futhi kusekela impilo yonke.

I-Quercetin ku-kale inhle enhliziyweni. I-Kaempferol ikhombisile ukuthi inciphisa ukukhula kwamangqamuzana omdlavuza ezifundweni. I-Kale inothile kulawa ma-antioxidants, okwenza kube ukukhetha okuhle kwezitshalo.

• I-Quercetin ku-kale isiza ukulwa nokuvuvukala futhi inganciphisa ingozi yesifo senhliziyo.
• I-Kaempferol ku-kale ibonisa isithembiso ekumiseni ukukhula kwamangqamuzana omdlavuza ekuhlolweni kwelebhu.
• Uvithamini C weKale kanye ne-beta-carotene kukhulisa amandla ayo e-antioxidant.

Ucwaningo lubonisa ukuthi okukhishwe kwe-kale kunganciphisa umonakalo wamahhala we-radical. Ukuvutshelwa kwenza lezi zinhlanganisela zibe namandla nakakhulu.

Ukukhetha i-kale kusekela ukuvikelwa kwamaseli futhi kusiza ukuvimbela izifo ezingapheli. Iphrofayili yayo ecebile ye-antioxidant ikwenza kube ukukhetha okuhle kokudla okunempilo.

I-Kale Isekela Impilo Yenhliziyo

I-Kale iyisinqumo esiphezulu sempilo yenhliziyo. Ihlose i-cholesterol ephezulu kanye nomfutho wegazi, izici ezibalulekile eziyingozi. Ukudla i-kale njalo kungehlisa i-cholesterol ye-LDL ngokubopha ama-bile acids emathunjini.

Ucwaningo lwabantu abangu-149 abane-metabolic syndrome bathola i-kale powder yehlisa i-cholesterol ye-LDL kanye nomfutho wegazi emavikini angu-8. Ngisho nenani elincane, elifana namagremu angu-14 empushana, libonisa imiphumela. Ukushisa i-kale kwenza isebenze nakakhulu.

I-potassium ye-Kale isiza ukulinganisa i-sodium, elungele umfutho wegazi. I-fiber kanye nama-antioxidants nakho kuyasiza. Izakhamzimba ezinjengovithamini K, uvithamini C, nemanganese ziqinisa inhliziyo.

• I-Kale iqukethe i-riboflavin, ebalulekile enhliziyweni.
• I-Omega-3 fatty acids ku-kale ilwa nokuvuvukala, okuhle enhliziyweni. Lokhu kulandela iziqondiso zokudla zokudla imifino eluhlaza ngokumnyama.

Engeza i-kale kumasaladi noma ama-smoothies ukuze uthole impilo engcono yenhliziyo. Ukwenza i-kale ingxenye evamile yokudla kwakho kusiza ukuvimbela isifo senhliziyo ngokwemvelo.

Ukulawulwa Kwesisindo kanye Nezinzuzo Zokugaya Kale

I-Kale inhle ekunciphiseni isisindo ngoba inamakhalori aphansi. Lokhu kwenza kube ukukhetha okuphezulu phakathi kwemifino ene-calorie ephansi.

Amanzi ayo aphezulu kanye nokuqukethwe kwe-fiber kukusiza uzizwe ugcwele. Lokhu kungakuvimbela ukuthi udle kakhulu. I-fiber eku-kale nayo iyasiza ekugayeni ukudla. Igcina isimiso sakho sokugaya ukudla sinempilo futhi ivimbela ukuqunjelwa.

Izinkomishi ezimbili ze-kale zikunika amagremu angu-6 wefayibha. Le fibre ihlukaniswe yaba izinhlobo ezimbili: engancibiliki futhi encibilikayo. I-Insoluble fiber yenza isitulo sakho sibe sikhulu, esiza ekuqunjelweni. I-soluble fiber idla amagciwane amahle emathunjini akho.

Ucwaningo lukhombisa ukuthi i-kale's sulfoquinovose yondla la magciwane anenzuzo. Lokhu kuthuthukisa ukugaya. Ucwaningo lwamagundane lwathola ukuthi i-kale yehlise izimpawu zokuvuvukala ngo-66%. Lokhu kuthuthukisa impilo yamathumbu.

• Okuqukethwe kwe-fiber ephezulu kukhuthaza ukujwayelekile
• Amakhalori aphansi akwenza kube kuhle ekulawuleni isisindo
• I-Sulforaphane compounds isekela i-metabolism

I-Kale inamagremu angu-5 efayibha inkomishi ngayinye. Lokhu kusiza ngemigomo yokugaya kanye nesisindo. Ukuyengeza kumasaladi, ama-smoothie, noma isobho kuthuthukisa ukudla kwakho okunomsoco ngaphandle kokungeza ama-calories amaningi. I-fiber yayo inciphisa ukumuncwa kukashukela, ivimbele indlala.

Faka lokhu okuluhlaza okunamaqabunga okucebile ekudleni kwakho. Isekela kokubili ukhalo lwakho kanye nempilo yokugaya ukudla.

I-Kale Yezempilo Yamehlo kanye Nokuvikelwa Kombono

Amaqabunga aluhlaza we-Kale anamandla empilweni yamehlo. Agcwele i-lutein ne-zeaxanthin, ama-antioxidants amabili. Lezi zisebenza njengezibuko zamehlo akho, ziwavikele ekukhanyeni okuluhlaza okwesibhakabhaka futhi zinciphise ukucindezeleka.

I-Kale iqukethe amanani abalulekile kavithamini A. Le vithamini ibalulekile ekuboneni ebumnyameni. Ukudla i-kale kunganciphisa nengozi yokuwohloka kwe-macular okuhlobene neminyaka, okuyimbangela enkulu yobumpumputhe kubantu asebekhulile.

I-Lutein ne-zeaxanthin ku-kale isiza ukuvikela i-macula, ingxenye yeso ebona kahle. Lokhu kwenza i-kale ibe umngane onamandla ngokumelene ne-AMD.

Yenza amasaladi ama-kale namafutha omnqumo noma ukwatapheya ukuze uthole umsoco owengeziwe. Ukwengeza i-kale kuma-smoothies noma izitsha ezishisiwe kusiza umzimba wakho usebenzise i-lutein ne-zeaxanthin kahle.

Qala ukudla i-kale kusenesikhathi ukuze ugcine amehlo akho ephilile iminyaka. Izakhamzimba ze-Kale zilwa nokulimala emisebeni ye-UV nokuguga. Kuwukudla okubalulekile kokunakekelwa kwamehlo.

Izakhiwo Zokulwa Nomdlavuza eKale

I-Kale yaziwa ngezinzuzo zayo zokuvimbela umdlavuza. Inama-glucosinolates, aphenduka abe ama-isothiocyanates lapho isikiwe noma ihlafunwa. Inhlanganisela eyinhloko, ibonise ukumisa ukukhula kwamangqamuzana omdlavuza ezifundweni zelebhu.

Imifino ye-Cruciferous efana ne-kale ingase yehlise izingozi zomdlavuza, kusho ucwaningo. Isibonelo, ijusi ye-kale yehlise ukukhula kweseli ye-neuroblastoma ngezinsuku ezintathu nje, ishaya amanye amajusi.

Akukho ukudla okungathembisa ukuvimbela umdlavuza kuphela, kodwa ucwaningo lomdlavuza wemifino ye-cruciferous lusekela indima yabo ekudleni okunempilo. Ochwepheshe bathi izinzuzo ze-kale zingcono kakhulu uma ingxenye yokudla okunomsoco nokunye ukudla okuvikelayo. Khuluma njalo nabahlinzeki bezempilo ukuze uthole izinhlelo ezihambisanayo zokuvimbela umdlavuza.

Izindlela Ezingcono Kakhulu Zokulungiselela I-Kale Ukuze Uthole Ukudla Okuphezulu

Ukukhetha indlela efanele yokulungisa i-kale kuyisihluthulelo sokugcina umsoco wayo. I-kale eluhlaza igcwele uvithamini C kanye ne-fiber. Kodwa ukupheka kungakhuphula ama-antioxidants. I-steamed kale iyikhethelo eliphezulu-ilungele ukubopha i-bile acid, njengezidakamizwa ze-cholesterol.

Zama lezi zindlela:

• Ukushisa: Pheka imizuzu eyi-10 ukuze uthuthukise ama-antioxidants. Le ndlela igcina uvithamini C futhi yandisa ukumuncwa kwensimbi.
• I-Sautéing: Pheka imizuzu engu-5 ekushiseni okuphansi ngamafutha omnqumo. Yengeza amafutha anempilo ukuqinisa ukumuncwa kwe-vitamin A.
• Ukuthosa: Gcoba ngamafutha omnqumo bese ugazinga ku-325°F (163°C) ukuze uthole ama-chips crispy. Ilungele isidlo esiphundu.
• Ukupheka Ngokucindezela: Pheka kafushane (imizuzu engu-0 ngemva kokucindezela) ukuze ugcine u-90% wemisoco. Ilungele ukudla okusheshayo.

Njalo susa iziqu eziqinile—ziyababa. Ngamasaladi, i-kale eluhlaza izuza ngokubhucungwa ngejusi kalamula ukuze kuthambise amaqabunga. Hlanganisa namafutha afana nokwatapheya noma amantongomane ukuze uthuthukise ukumuncwa kwezakhi. Gwema ukubilisa isikhathi eside, njengoba kunciphisa uvithamini C. Ukuze uthole imisoco ehamba phambili, khetha izindlela ezisheshayo ezifana noku-sautéing noma ukubila ngesitimu.

Ithiphu yezempilo: Ukupheka kunciphisa ama-oxalate, kusiza ukumuncwa kwe-calcium. Engeza i-garlic ukuze uthuthukise ukumuncwa kwe-iron. Hlola lezi zindlela ukuze ujabulele ukupheka i-kale ngenkathi ugcina umsoco wayo unjalo.

Imithelela Engenzeka Engase Eceleni Nokucatshangelwa

I-Kale igcwele umsoco, kodwa ingabangela imiphumela emibi ye-kale kwabanye. Abantu abanezinkinga zempilo noma abasebenzisa imithi kufanele baqaphele. Khuluma nodokotela ngaso sonke isikhathi ngaphambi kokwengeza inani elikhulu le-kale ekudleni kwakho.

Izinkinga ze-Kale thyroid zingenzeka ngenxa ye-goitrogens. Lezi zinhlanganisela zingathinta amazinga e-iodine. Uma unenkinga yegilo, yidla i-kale ephekiwe esikhundleni sokuyihlaza. Abantu abaningi bangadla ngokuphepha i-kale ngokulinganisela.

Labo abasebenzisa izinto ezinciphisa igazi njenge-warfarin kudingeka baqaphele. I-Kale inovithamini K, osiza ukujiya kwegazi. Lokhu kungathinta imithi yakho. Njalo hlola nodokotela wakho ukuze uqiniseke ukuthi uphephile.

• Ukusebenzisana kwemithi ye-kale kungaba yinkinga ngezidakamizwa zomfutho wegazi. I-Kale ine-potassium eningi, engaba yimbi kubantu abasebenzisa i-ACE inhibitors noma abanezinkinga zezinso.
• I-kale oxalates ingaholela ezinso ezinso kwabanye abantu. Uma ujwayele ukuba namatshe, ungase ufune ukudla i-kale encane.

Ukudla i-kale kakhulu kungakwenza uzizwe unegesi noma uqunjelwe ngenxa yefiber yayo. Abanye abantu bangase babe nokungezwani komzimba, okungaba kubi kakhulu. Qala ngamanani amancane futhi ubheke noma yikuphi ukusabela okubi.

Uma usebenzisa imishanguzo noma unezinkinga zempilo ezifana nesifo sezinso noma izinkinga zegilo, khuluma nodokotela wakho ngaphambi kokuba udle i-kale. Ukupheka i-kale kungasiza ekunciphiseni ezinye zezingozi.

Ukufaka I-Kale Ekudleni Kwakho Kwansuku zonke

Ukwengeza i-kale ekudleni kwakho kulula. Le mibono elula ibonisa indlela yokudla i-kale ngezindlela ezihambisana nanoma iyiphi indlela yokuphila. Kusukela ekudleni okusheshayo kuya ekudleni okunempilo, thola izinketho ezihlukahlukene ukuze ujabulele lokhu okuluhlaza okotshani okunomsoco.

Qala usuku lwakho ngokudla kwasekuseni okugcwele izakhamzimba ngokuhlanganisa i-kale ibe ama-smoothie. Engeza idlanzana kuma-kale smoothies akho owathandayo ukuze uthole amavithamini amaningi ngaphandle kokushintsha ukunambitheka. Ukudla kwasemini, zama amasaladi e-kale ajikijelwe ngamafutha omnqumo kanye nejusi kalamula noma wengeze amaqabunga aqoshiwe kumasemishi. Esidlweni sakusihlwa, gaya i-kale ne-garlic njengehlangothini noma uhlanganise nezitsha ze-pasta.

• Ama-Kale chips: Gcoba amaqabunga e-kale namafutha omnqumo nezinongo ezifana ne-cumin noma i-chili powder. Bhaka ku-350°F (165°C) ukuze uthole ama-crispy, ama-kale chips.
• Ama-Smoothies: Ngena kumifino enama-kale smoothies. Hlanganisa nezithelo eziqandisiwe, ubisi lwe-alimondi, nesipinashi ukuze uthole isiphuzo esinomsoco.
• Ukudla ohambweni: Yenza ama-kale asongwe ngokugxusha amaqabunga ngenkukhu, ukwatapheya, ne-hummus ukuze uthole ukudla kwasemini okuphathekayo.

I-kale eluhlaza ingeza amasaladi noma amasaladi, kuyilapho izinguqulo eziphekiwe zithambe zibe amathenda. Zama ngamaqabunga okubhucunga ngejusi kalamula ukuze unciphise ukufutheka. Ngalezi zindlela zokupheka ezilula zama-kale, ungakwazi ukujabulela izinzuzo zalokhu kudla okuphezulu ngaphandle kokudela ukunambitheka. Kungakhathaliseki ukuthi udla ama-kale chips noma uhlanganisa ama-kale smoothies, kukhona indlela yokufaka le veggie kukho konke ukudla.

Ukuthenga Nokugcina I-Kale ukuze Intsha

Ukukhetha i-kale elungile kuqala ngokwazi ukuthi yini okufanele uyibheke. Lapho uthenga i-kale esanda kuzalwa, khetha izixha ezinamaqabunga aluhlaza ajulile. Gwema labo abaphuzi noma amabala. Izinhlobo ze-kale ezifana ne-curly kale ne-dinosaur kale zinikeza ukunambitheka okuhlukile nokusetshenziswa. Khetha i-organic kale ukuze unciphise ukuchayeka kwezibulala-zinambuzane, njengoba i-kale isohlwini lwe-EWG lwe-“Dirty Dozen” ye-EWG.

Ukuze ugcine i-kale iyintsha, gcina amaqabunga angawashiwe esikhwameni sepulasitiki ekhabetheni elishisayo lefriji. Indlela yokugcina i-kale ngendlela efanele kusho ukugwema ukunqwabelana komswakama. Goqa iziqu ngethawula lephepha elimanzi bese ubeka esitsheni esingangeni moya. Lokhu kugcina i-kale ihlanzekile kuze kube yizinsuku ezingu-7. Ukuze ugcine isikhathi eside, i-kale eqandisiwe isebenza kahle: amaqabunga e-blanch, yome, bese uqhwaza ezikhwameni ezilebulwe kuze kube yizinyanga eziyisithupha.

• Hlanza i-kale ngaphambi nje kokusetshenziswa ukuze uvimbele ukubola.
• Nquma iziqu ngaphambi kokuba kube yiqhwa ukuze wonge isikhathi sokulungiselela kamuva.
• Sebenzisa i-kale wilted kancane kumasobho noma ama-smoothies.

Ukuthenga izinhlobo zama-kale njenge-baby kale kwengeza umbala kumasaladi. Amaqabunga amakhudlwana asebenza kangcono ekuphekeni. Gcina okusele ezitsheni ezingangeni moya kuze kube yizinsuku ezinhlanu. Ukucwiliswa ngokushesha emanzini abandayo kungavuselela amaqabunga amile, kodwa kuphonsa noma yimaphi amaqabunga anemiphetho ensundu.

Ngalawa macebiso, ungakwazi ukujabulela umsoco we-kale fresh noma uthenga ezimakethe noma ukuqandisa ukuze usetshenziswe kamuva.

Isiphetho: Ukwenza I-Kale Iyingxenye Emnandi Yempilo Yakho Enempilo

I-Kale ingaphezu nje komkhuba; kuwukudla osekunamakhulu eminyaka kusekelwa ngokwesayensi. Igcwele amaprotheni, ama-antioxidants, nezakhamzimba. Lokhu kusiza inhliziyo yakho, ukunciphisa ingozi yomdlavuza, futhi kuqinise amasosha akho omzimba.

Ucwaningo lubonisa ukuthi i-kale nayo inganciphisa ukuvuvukala futhi isize ukugaya. Kuyisinqumo esihle kunoma yikuphi ukudla.

Ukuqala nge-kale kulula. Vele ungeze idlanzana kuma-smoothies, amasaladi, noma amasobho. Njengoba ukhululeka, zama ama-kale chips noma ama-stir-fries. Ukudla okunempilo kusho ukujabulela ukudla okunomsoco nsuku zonke, kanti i-kale yenza kube lula.

Khetha i-organic kale ukuze ugweme izibulala-zinambuzane. Yihlanganise neminye imifino ukuze uthole ukudla okunomsoco.

I-Kale ingashiswa, yosiwe, noma ihlanganiswe. Engeza ilamula noma i-garlic ukuze ulinganise ukufutheka kwayo okuncane. Okubalulekile wukungaguquguquki, ukungapheleli. Ukwengeza i-kale ekudleni kwakho kungaletha izinzuzo zezempilo ezihlala njalo. Ngomlando wayo kanye nezinzuzo zezempilo, i-kale kufanele ibe ingxenye evamile yokudla kwakho.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.