Iindlela ezili-17 ezilula zokuphelisa izibambo zothando

Umxholo

• 1. Sika iSwekile eyongeziweyo
• 2. Gxila kumanqatha aphilileyo
• 3. Gcwalisa ifayibha
• 4. Hamba kuyo yonke iMini
• 5. Uxinzelelo oluncinci
• 6. Phakamisa iintsimbi
• 7. Lala ngokwaneleyo
• 8. Yongeza kuMzimba wonke
• 9.Nyusa ukungenisa kwakho iiproteni
• 10. Yandisa i-Cardio yakho
• 11. Sela amanzi ukuze uhlale unkcenkceshelwe
• 12. Yongeza kwiiCarbs ezintsonkothileyo
• 13. Zama ukuzilolonga ne-HIIT
• 14. Ziqhelise ukuTya okuNengqondo
• 15. Yenza ii-Abs zakho ngeePilates Moves
• 16. Nciphisa utywala
• 17. Yitya ukutya okupheleleyo
• Umgca osezantsi

Ngaphandle kwegama labo elimnandi, akukho nto ingako uyithandayo malunga nezibambo zothando.

Izibambo zothando lelinye igama lamafutha agqithisileyo ahlala emacaleni esinqeni kwaye axhonywe ngaphezulu kwebhulukhwe. Ikwabizwa ngokuba yimpompo ephezulu, la mafutha angangumceli mngeni wokuphulukana nawo.

Abantu abaninzi bazama ukujolisa kule ndawo inezinto ezinamacala angapheliyo kunye nezinye izisu ezijolise kwizithambiso, izihlunu ezihla emacaleni omzimba.

Nangona kunjalo, ayisiyiyo indlela esebenzayo yokuphulukana nokuphathwa kothando (1, 2).

Ukuze ulahle izibambo zothando ngokulungileyo, kuyakufuneka wenze ukutya, ukuzilolonga kunye notshintsho kwindlela ophila ngayo.

Nazi iindlela ezili-17 zendalo zokususa izibambo zothando.

1. Sika iSwekile eyongeziweyo

Ukutya okunempilo kubalulekile xa uzama ukulahla amanqatha nakweyiphi na indawo emzimbeni. Ukutyabeka iswekile yenye yeendlela zokucoca ukutya okutyayo.

Iswekile eyongeziweyo ifumaneka ekutyeni nakwiziselo ezinjengekuki, iilekese, iziselo zezemidlalo kunye nesoda. Eli gama alisebenzi kwiswekile yendalo efumaneka kukutya okusempilweni okufana nesiqhamo sonke.

Ngaphandle kokunxibelelana nokubulawa kwemicimbi yezempilo, enjengesifo sentliziyo, isifo se-metabolic kunye neswekile, ukutya iswekile eninzi kakhulu kunokukhokelela kukunyuka kwamafutha omzimba, ngakumbi kwindawo yesisu (,,).

Iiswiti ezinje ngeswekile yetafile, isiraphu yengqolowa ene-high-fructose (HFCS), ubusi kunye ne-agave nectar zonke ziqulathe iswekile elula ebizwa ngokuba yi-fructose.

Izifundo ezininzi zibonise ukuba i-fructose, ngakumbi isiselo esinxilisayo, ibangela ukwanda kwamanqatha esisu (,,).

Kwaye ukutya okuninzi okuneswekile kulayishwe ngeekhalori kodwa noko kunezakhamzimba ezimbalwa. Ukusika umva kwinani leswekile eyongeziweyo kwindlela otya ngayo kunokunceda ukunciphisa amanqatha omzimba, kubandakanya ukuphatha izibambo zothando.

2. Gxila kumanqatha aphilileyo

Ukuzalisa amafutha asempilweni afana neeavokhado, ioyile yomnquma, amandongomane, iimbewu kunye neentlanzi ezinamanqatha kunokunceda unciphise isinqe sakho.

Ayaneli nje ukunambitha amafutha asempilweni, ayanceda ukuba uzive ugcwele, ikwenza ukuba usebenzise iikhalori ezimbalwa ngalo lonke usuku.

Olunye uphononongo lwabantu abangaphezulu kwama-7,000 lufumanise ukuba xa abathathi-nxaxheba besitya ukutya okunamafutha aphezulu eMeditera okune-oyile yomnquma, baphulukana nobunzima obukhulu kwaye baqokelela amanqatha esisu angaphantsi kunalawo anokutya okunamafutha asezantsi ().

Ukutshintsha ukutya okunezondlo ezinamafutha asempilweni kunokukunceda ulahlekelwe ngamafutha omzimba. Oku kunokuba lula njengokudibanisa izilayi ezimbalwa zeavokhado emnandi kwisidlo sakho.

Ngapha koko, olunye uphononongo lubonise ukuba abantu abatya ii-avocado bahlala benobunzima obuncinci kwaye benamafutha angaphantsi esisu kunabo bangenayo ().

Nangona amafutha asempilweni ephezulu kwiikhalori, ukubandakanya inani elilinganiselweyo kukutya kwakho kunokukunceda uchithe iiponti.

3. Gcwalisa ifayibha

Ukongeza ukutya okunotye kwifayibha enyibilikayo kwinkqubo yakho yemihla ngemihla kunokukunceda ulahle izibambo zothando oluneenkani. Ifayibha enyibilikayo ifumaneka kukutya okufana neembotyi, amandongomane, i-oats, imifuno kunye neziqhamo.

Kuyanceda ukuba uzive ugcwele ixesha elide ngokucothisa ukutya kunye nokunciphisa indlala.

Iimvakalelo ezinde zokugcwaliswa kwefayibha ibonakalisiwe ukunciphisa inani leekhalori abantu abazisebenzisayo imini yonke, okukhokelela ekwehliseni ubunzima bomzimba ().

Olunye uphononongo lubonise ukuba xa abantu bonyusa inani lefayibha enyibilikayo abayityileyo nge-10 yeegram ngosuku ngaphezulu kweminyaka emihlanu, baphulukana nomndilili we-3.7% wamafutha abo e-visceral, uhlobo oluyingozi lwamafutha esisu (12).

Ngaphezulu, ukutya okupheleleyo okutyebileyo kwifayibha enyibilikayo kuhlala kukwagcwele izondlo. Kwaye zilungile kwintsholongwane enobungane, ekhuthaza impilo emathunjini akho ().

4. Hamba kuyo yonke iMini

Ukufumana iindlela ezilula zokunyusa inani leekhalori ozitshisayo imini yonke yindlela efanelekileyo yokulahla amanqatha omzimba.

Uninzi lwabantu lukhokelela kukuhlala phantsi kunye nemisebenzi yedesika ebandakanya ukuhlala iiyure ukuphela. Izifundo zibonisa ukuba ukuhlala ixesha elide akulunganga kwimpilo yakho okanye esinqeni sakho.

Olunye uphononongo lwabantu abangama-276 bafumanisa ukuba yonke imizuzu eli-15 yokunyanzeliswa kokuhlala phantsi inxulunyaniswa ne-0.05-intshi (0.13-cm) yokwanda kubungakanani besinqe. Ukuhlala ngokuziphatha kuchazwe njengokuhlala phantsi okanye ukuhlala ().

Ukudala umkhwa olula njengokusetha isibali-xesha rhoqo emva kwesiqingatha seyure ukuphakama uhambe uye emanzini apholileyo kunokwenza umahluko omkhulu ekulahlekeni kobunzima.

Utyalo-mali kwi-pedometer yindlela efanelekileyo yokulandelela amanyathelo akho kwaye ubone ukuba uhamba kangakanani emini.

5. Uxinzelelo oluncinci

Ukucinezeleka ngaphandle kunefuthe elibi kwimpilo yakho yengqondo neyasemzimbeni, kwaye kunokubangela ukuba ufumane amanqatha esisu.

Kungenxa yokuba uxinzelelo lubangela ukuveliswa kwehomoni yecortisol. Eyaziwa ngokuba yi "hormone yoxinzelelo," i-cortisol iveliswa ngamadlala eadrenal ekuphenduleni iimeko zoxinzelelo.

Nangona lo ingumsebenzi oqhelekileyo, uxinzelelo olude kunye nokuchaphazeleka kakhulu kwi-cortisol kunokubangela iziphumo ebezingalindelekanga ezinje ngoxinzelelo, iintloko, imiba yokwetyisa kunye nokuzuza ubunzima (,,).

Izifundo ezininzi zinxibelelanise amanqanaba anyukayo e-cortisol kunye nokufumana ubunzima, ngakumbi phakathi kwaphakathi (,,).

Ukunciphisa uxinzelelo kunye nokuthintela amanqatha esisu, jolisa kwimisebenzi efana neyoga kunye nokucamngca okubonisiweyo ukunciphisa amanqanaba e-cortisol (,).

6. Phakamisa iintsimbi

Ukuzibandakanya kulo naluphi na uhlobo lomsebenzi womzimba kunokukunceda uphulukane neziphatho zakho zothando, kodwa ukongeza ubunzima kuqeqesho lwakho kunokuba luncedo ngakumbi.

Amagama oqeqesho lobunzima, uqeqesho lwamandla kunye noqeqesho lokumelana ngokubanzi ayatshintshana. Zonke zithetha ukunikezela izihlunu zakho ngokuchasene nohlobo oluthile lokuchasana nokwakha amandla akho.

Ngelixa uqeqesho lwe-aerobic lutshisa iikhalori ezininzi ngexesha lokuzilolonga, uqeqesho lokunganyangeki lunceda umzimba wakhe izihlunu ezomileyo kwaye utshise iikhalori ezingakumbi xa uphumle.

Ukudibanisa uqeqesho lokuxhathisa kunye nokuzivocavoca i-aerobic kubonisiwe kusebenza kakhulu ekutshiseni amanqatha esisu.

Ngapha koko, olunye uphononongo lwabantu abangama-97 abatyebe kakhulu kwaye batyebe kakhulu bafumanisa ukuba indibaniselwano yokuxhathisa kunye nokuzivocavoca nge-aerobic kwakusebenza ngakumbi ekunciphiseni ubunzima bomzimba kunye namafutha esiswini kunokwenza umthambo okanye uqeqesho lwamandla odwa ().

Kwaye, uqeqesho lokuxhathisa lunika imetabolism yakho ukonyusa kancinci, ukukunceda utshise iikhalori ezininzi imini yonke (24).

7. Lala ngokwaneleyo

Njengoxinzelelo, ukungalali ngokwaneleyo kwandisa amanqanaba e-cortisol emzimbeni, enokuthi ikhokelele ekuzuzeni ubunzima.

Uphononongo lubonakalisile ukuba abantu abangafumani ubuthongo badla ngokulinganisa ngakumbi kwaye banamanqatha amaninzi emzimbeni kunabo balala ngokwaneleyo.

Olunye uphononongo olulandele ngaphezulu kwabantu abayi-1 000 kwiminyaka emihlanu lafumanisa ukuba abo balala ngaphantsi kweeyure ezintlanu ngobusuku babenobunzima obungaphezulu kwaye benamanqatha amaninzi esiswini kunabo balala iiyure ezisixhenxe ukuya kwezisibhozo ngobusuku bonke).

Ukungabikho kokulala kudibene nomngcipheko okhulayo wesifo sikashukela kunye nokukhuluphala (,).

Ukuthintela ukutyeba ngenxa yokungalali ngokwaneleyo, jolisa ekulaleni iiyure ezisixhenxe ukuya kwezisibhozo zokulala ungaphazanyiswa ubusuku ngabunye.

8. Yongeza kuMzimba wonke

Ukugxila ekusebenzeni kwelungu lomzimba wakho elikukhathaza kakhulu kunokuba sisihendo, kodwa ukusebenzisa umzimba uphela kunokuba yeyona ndlela isebenzayo yokunciphisa izibambo zothando.

Uqeqesho lweSpot ayisiyondlela ifanelekileyo yokuphulukana nenqatha elinenkani kwaye kubonisiwe ukuba alunampumelelo kwizifundo ezininzi (, 29).

Indlela engcono yokulahlekelwa ngamafutha omzimba anganyangekiyo kukubandakanya ukuhamba komzimba wonke ekusebenzeni kwakho kunye nokongeza kwimithambo ye-aerobic esebenza inani elikhulu lezihlunu ngaxeshanye.

Izifundo zibonise ukuba umthambo osebenza kuwo wonke umzimba, njengeeburpees okanye usebenzisa iintambo zedabi, utshise iikhalori ezininzi kunemithambo yemveli efana nokutyhala ().

9.Nyusa ukungenisa kwakho iiproteni

Ukongeza iprotheni ekumgangatho ophezulu kwizidlo zakho kunokukunceda ulahlekelwe ngamanqatha kwaye ugcine ubunzima obunempilo. Iiproteni zikunceda uhlale ugcwele phakathi kokutya kwaye zinokunciphisa nomnqweno wokutya okulula ().

Ngapha koko, uphononongo lubonakalisile ukuba ukutya okunotye kakhulu kwiprotein kusebenza ngakumbi ekunciphiseni amanqatha esisu kunokutya okuneeprotein ezincinci,,).

Ukongeza, ukulandela ukutya okuneproteni ephezulu kunokukunceda ugcine ubunzima bakho xa sele ufikelele kwiinjongo zakho ().

Ukubandakanya imithombo yeprotini ekumgangatho ophezulu njengamaqanda, amandongomane, iimbewu, iimbotyi, ukutya kwaselwandle, iinkukhu kunye nenyama kwizidlo zakho kunokunceda ukunciphisa amanqatha amaninzi, kubandakanya ukuphatha izibambo zothando.

10. Yandisa i-Cardio yakho

Ukuzivocavoca kwe-Cardiovascular or aerobic kuchazwa njengayo nayiphi na into ephakamisa ukubetha kwentliziyo yakho ixesha elide.

Ukusebenza kweAerobic kunceda ukutshisa iikhalori kunye nokunciphisa amafutha amaninzi emzimbeni, onokukunceda ukunciphisa izibambo zothando (, 36).

Abantu abaninzi baziva besoyikiswa bubungakanani obuphezulu bokusebenza kwe-aerobic, njengokujikeleza okanye ukusebenza. Nangona kunjalo, zininzi iimpembelelo eziphantsi, ukusebenza kwabaqalayo abanobuhlobo okulula ukukwenza.

Ukubhukuda, ukusebenza kumatshini we-elliptical okanye ukuhamba nje ukuhamba ngokukhawuleza zonke iindlela ezilungileyo zokungena kwi-aerobic workout yesiqhelo.

Iingcali ezinje ngamaZiko oLawulo noKhuseleko lweZifo zincoma ubuncinci imizuzu eyi-150 ngeveki yokuzivocavoca ngamandla. Imalunga nemizuzu engama-20 ngosuku ().

11. Sela amanzi ukuze uhlale unkcenkceshelwe

Ukuhambisa amanzi ngokufanelekileyo emzimbeni wakho kufuneka ube sempilweni efanelekileyo.

Nangona amanzi elona lulwelo lulungileyo lokusela, abantu abaninzi bathambekele ekufikeleleni kwiziselo ezinencasa njengeziselo zemidlalo, iti kunye nejusi xa besiva benxaniwe.

Iikhalori kunye neswekile efumaneka kwiziselo ezinencasa zongeza kwaye zinokubangela ukuba ufumane amanqatha ngeenxa zonke esinqeni.

Izifundo zibonise ukuba ukutya okuphezulu kwiziselo ezineswekile kunxulunyaniswa nokuzuza ubunzima, ngakumbi kwindawo yesisu (,).

Ngaphezu koko, iikhalori ezingamanzi azinampembelelo indlala njengokutya okuqinileyo, okwenza kube lula ukusela inani eligqithisileyo leekhalori kunye neswekile ().

Endaweni yeziselo ezineswekile, hydrate ngamanzi acocekileyo okanye ahlwahlwazayo, okanye iti engenaswekile.

12. Yongeza kwiiCarbs ezintsonkothileyo

Ukutshintsha ii-carbohydrate ezihlaziyiweyo ezifana nesonka esimhlophe, ipasta kunye nerayisi emhlophe yee-carbs ezixineneyo zezondlo ezinje ngeebhatata, iimbotyi, i-oats kunye nerayisi emdaka kunokukunceda uchithe amanqatha esisu.

Ngokungafaniyo neecarbs ezicociweyo ezikushiya ulambile, ii-carbs ezintsonkothileyo zikwenza uzive wanelisekile imini yonke kwaye kunokukunceda utye kancinci.

Kungenxa yokuba ii-carbohydrate ezintsonkothileyo zetyiswa kancinci kancinci ngenxa yomxholo wefayibha ephezulu.

Izifundo zibonise ukuba kubandakanya iicarbohydrate ezityebileyo ekudleni kwakho kunokukunceda ukunciphisa umzimba, okunokunceda ukunciphisa izibambo zothando (,).

Olunye uphononongo lwabantu abangama-48 bafumanise ukuba abo batya i-oatmeal kwisidlo sakusasa bahlala ixesha elide kwaye batya kancinci kwisidlo sakusasa nangesidlo sasemini kunabo batya ukutya okuziinkozo ().

Ukukhetha i-carb-rich e-carbohydrate enzima ngaphezulu kwee-carbohydrate ezicokisekileyo yindlela elungileyo yokunciphisa umzimba kunye nokususa izibambo zothando.

13. Zama ukuzilolonga ne-HIIT

Uqeqesho lwexesha eliphakamileyo (HIIT) kunokuba lolona hlobo lusebenzayo lokulahlekelwa ngamanqatha omzimba.

Ukusebenza kwe-HIIT kubandakanya ukugqabhuka okufutshane kokuzilolonga okukhulu kwe-aerobic, nganye ilandelwa lixesha lokubuyisela. Olu qeqesho luyakhawuleza kwaye luyasebenza, kwaye uninzi lwezifundo lubonakalisile ukuba zinokukunceda ulahlekelwe ngamafutha omzimba.

Uphengululo lwamva nje lwezifundo ezili-18 ezibandakanya ngaphezulu kwabantu abangama-800 bafumanise ukuba i-HIIT yayisebenza ngakumbi ekunciphiseni amafutha emzimbeni kunye nokuphucula impilo ye-cardiopulmonary kunesiko, amandla asezantsi, umthambo oqhubekayo ().

Ukongeza, i-HIIT ibonakalisiwe ukuba sisixhobo esinamandla ngokuchasene namanqatha esisu.

Olunye uphononongo olubandakanya abafazi be-39 bafumanisa ukuba ukongeza i-HIIT ekusebenzeni kwakusebenza ngakumbi ekunciphiseni amanqatha esisu kunakuqeqesho lwendabuko kuphela (45).

Ngaphezu, ukusebenzisa i-HIIT kutshisa itoni yeekhalori ngexesha elifutshane, oko kuthetha ukuba akukho mfuneko yokuba uchithe iiyure ejimini ().

14. Ziqhelise ukuTya okuNengqondo

Ukugxila ekutyeni kwakho kunye nokujonga ngakumbi indlela oziva ngayo xa usitya kunokukunceda uchithe iiponti ukusuka kwindawo ophakathi kuyo.

Ukutya ngengqondo yinto enokukunceda ukuba ulawule indlela otya ngayo kwaye inokukhokelela ekubeni utye iikhalori ezimbalwa.

Ukutya ngengqondo kubandakanya ukunikela ingqalelo kwindlala kunye nokuzalisa imikhwa, ukutya kancinci ngaphandle kokuphazamiseka kunye nokuqonda ukuba ukutya kuyichaphazela njani imo yempilo kunye nempilo.

Le yeyona ndlela ibalaseleyo yokufumana impilo, ngokwasemzimbeni nasengqondweni, kwaye ibonakalisiwe iyindlela esebenzayo yokunciphisa umzimba.

Olunye uphononongo lwabafazi abangama-48 abatyebe kakhulu kwaye batyebe kakhulu bafumanisa ukuba iindlela zokutya ezinengqondo zikhokelele kwilahleko enkulu yamafutha esiswini kunye nokuncitshiswa kwamanqanaba e-cortisol, xa kuthelekiswa nongenelelo ().

Ngaphezulu, ukuziqhelanisa nokutya okunokukunceda ugcine ubunzima obunempilo xa sele ufikelele kwiinjongo zakho (,).

15. Yenza ii-Abs zakho ngeePilates Moves

Kunokuba nzima ukufumana ukuzilolonga okusebenzayo owonwabileyo.

Ngethamsanqa, i-pilates yindlela yokuqala yokuzivocavoca enomtsalane eyinzuzo ekunciphiseni i-abs. Ukuziqhelanisa kunceda ukuphucula ubhetyebhetye, ukuma komzimba kunye namandla angundoqo ().

Ukongeza ukusebenza kweepilates kwindlela yakho yesiqhelo kunokukunceda ukuba unciphise umzimba kwaye unciphise isinqe sakho.

Olunye uphononongo lwabafazi abangama-30 abatyebe ngokugqithisileyo kwaye batyebe kakhulu bafumanisa ukuba iiveki ezisibhozo zeepilates zinciphise kakhulu amanqatha omzimba, isinqe sesinqe kunye nokujikeleza kwesinqe ().

Iipilates zinokuguqulwa ngokuxhomekeke kwinqanaba lakho lokuqina kwaye kufanelekile kuyo yonke iminyaka.

Ngapha koko, olunye uphononongo lwabafazi abakhulileyo abangama-50 abaneminyaka engama-60 nangaphezulu bafumanisa ukuba iiveki ezisibhozo zeepilates ziye zanciphisa kakhulu amanqatha omzimba ngelixa zisonyusa ubunzima bomzimba ().

16. Nciphisa utywala

Indlela elula yokusika iikhalori kunye nokunciphisa umzimba kukunciphisa iziselo ezinxilisayo.

Ukusela kakhulu utywala kunxulunyaniswa nokutyeba kunye nokunyuka kwamafutha omzimba, ngakumbi kumbindi (,).

Kwisifundo esinye sabantu abangaphezulu kwama-2 000, ukusela kakhulu kunye nokusela kakhulu kunxulunyaniswa nomngcipheko omkhulu wokutyeba ngokubanzi kunye).

Utywala ikwonyusa iimvakalelo zendlala ngokuvuselela iiseli zobuchopho ezilawula ukutya, ezinokubangela ukuba usebenzise iikhalori ezingaphezulu (,).

Ngapha koko, ezininzi iziselo ezinxilisayo zilayishwe ngeekhalori kunye neswekile eyongeziweyo, enokubangela ukuba utyebe.

Ngelixa ukusela izixa ezincinci zotywala kunxulunyaniswe nezibonelelo zezempilo njengokunciphisa umngcipheko wesifo sentliziyo, ukusela kakhulu akulunganga kwimpilo yakho yonke okanye esinqeni (58).

17. Yitya ukutya okupheleleyo

Enye yeendlela ezilula zokuphelisa ukuphatha izibambo kukutya ukutya okunotye konke, ukutya okungalungiswanga.

Ukutya okuphekiweyo okuphezulu njengokutya okukhawulezileyo, ukutya okuqhotsiweyo, iilekese kunye nezidlo zeTV ezinezithako ezingalungelanga impilo.

Izifundo zibonakalisa ukuba abantu abatya ukutya okuninzi okusetyenzisiweyo basemngciphekweni omkhulu wokutyeba, kunye nezifo ezinganyangekiyo ezinjengesifo seswekile kunye nesifo sentliziyo (59,,).

Ukudibanisa okupheleleyo, ukutya kwendalo ekutyeni kwakho yindlela efanelekileyo yokunciphisa isinqe sakho. Ukutya okunempilo konke kubandakanya imifuno, iziqhamo, amandongomane, iimbewu, iiproteni ezijiyileyo kunye neenkozo ezipheleleyo.

Ukulungiselela ukutya okwenziwe ngokutya okupheleleyo ekhaya, endaweni yokukhetha izitya zangaphambili, kunokuba yenye indlela elungileyo yokuphulukana neziphatho zothando.

Uphando lubonisa ukuba abantu abahlala besitya ukutya okusele kulungisiwe kuthengiswa kwiivenkile zokutya kunye nakwiivenkile zokutya okukhawulezayo banamanqatha amaninzi esiswini kunabo bangenayo ().

Umgca osezantsi

Njengoko ubona, zininzi iindlela ezilula nezendalo zokuphelisa izibambo zothando.

Ukuzama inkqubo entsha yokuzivocavoca, ukutya ukutya okucutshungulweyo okuncinci kunye nokufumana ifayibha ngakumbi ngemini kunokukunceda ufumane umtya omncinci.

Ukuphulukana namanqatha kunye nokuwagcina, kufuneka wenze utshintsho oluhlala luhleli kwindlela otya ngayo, ukuzilolonga rhoqo kunye nendlela ophila ngayo.

Nangona ukutshintsha inkalo enye yobomi bakho kunokubangela ukuba unciphise umzimba, ukudibanisa uninzi lwezi ndlela zilapha ngasentla kuya kukunika ithuba elingcono lokuphulukana nezibambo zothando lwakho ngokulungileyo.