Iindlela ezili-14 ezilula zokuNqumla kwiPlateau yokuNciphisa ubunzima

Umxholo

• 1. Sika umva kwiiCarbs
• 2.Yandisa ukuQeqesha ukuQhuba okanye ukuXinisa
• 3. Landa yonke into oyityayo
• 4. Musa Skimp kwiProteni
• 5. Ukulawula uxinzelelo
• 6. Zama ukuzila ukutya okungapheliyo
• 7. Buphephe utywala
• 8. Yitya ifayibha engakumbi
• 9. Sela amanzi, ikofu okanye iti
• 10. Yandisa iProtein Intake kuyo yonke iMini
• 11. Fumana Ubuninzi Bokulala
• 12. Sebenza kangangoko kunokwenzeka
• 13. Yitya imifuno kwisidlo ngasinye
• 14. Musa ukuthembela kuMgangatho wedwa
• Umgca osezantsi

Ukufezekisa ubunzima bakho beenjongo kunokuba nzima.

Ngelixa ubunzima buye buye buvele ngokukhawuleza ekuqaleni, ngaxa lithile kubonakala ngathi ubunzima bakho abunakunyuka.

Oku kungakwazi ukunciphisa umzimba kuyaziwa njengethafa lokulahleka kobunzima okanye itafile, kwaye kunokudandathekisa kwaye kudimaze.

Nangona kunjalo, iindlela ezininzi zinokukunceda ukuba uqale ukunciphisa umzimba kwakhona. Nazi iingcebiso ezili-14 zokophula ithafa lokunciphisa umzimba.

1. Sika umva kwiiCarbs

Uphando luqinisekisile ukuba ukutya okune-carb ezisezantsi kusebenza kakhulu ekunciphiseni ubunzima.

Ngapha koko, olunye uphononongo olukhulu lwezifundo ze-13 kunye nokulandelelwa okuhlala ixesha elide ubuncinci ngonyaka kufumanise ukuba abantu abatya i-50 okanye iigrama ezimbalwa ze-carbs ngemini baphulukene nobunzima kunabo balandela ukutya kwesiko ().

Ukunciphisa i-carb yakho yokutya kunokukunceda ukuba ubunzima bakho buhambe ngendlela efanelekileyo xa uziva ungenathemba.

Nokuba isithintelo se-carb sikhokelela "kuncedo lwe-metabolic" ebangela ukuba umzimba wakho utshise iikhalori ezingaphezulu ngumbuzo oqhubeka nokuxoxwa phakathi kweengcali zesondlo kunye nokutya kakhulu.

Olunye uphononongo olulawulwayo lufumanise ukuba ukutya okune-carb ephantsi kakhulu kukonyusa ukutshiswa kwamafutha kwaye kukhuthaza nolunye utshintsho lwe-metabolic oluthanda ukuncipha, ngelixa ezinye izifundo zingakhange zibonise oku (,,,).

Nangona kunjalo, ukutya okune-carb ephantsi kakhulu kuye kwaboniswa ukunciphisa indlala kunye nokukhuthaza iimvakalelo zokugcwala ngaphezu kwezinye izidlo. Ukongeza, zibangela ukuba umzimba wakho uvelise i-ketone, ebonakalise ukunciphisa ukutya (,,).

Oku kunokukhokelela ekubeni ungatyi kancinci ungazi, kusenza kubelula ukuqala ukuncipha kwakhona ngaphandle kwendlala okanye ukungonwabi.

Uphando lufumanise ukuba ukutya okune-carb ephantsi kunceda ukulawula indlala, ukubonelela ngeemvakalelo zokugcwala kunye nokukhuthaza ukunciphisa umzimba ixesha elide.

2.Yandisa ukuQeqesha ukuQhuba okanye ukuXinisa

Ukuhlaziya kwakhona irejimeni yakho yokuzilolonga kunokunceda ukubuyisela kwithafa lokunciphisa umzimba.

Kungenxa yokuba, ngelishwa, izinga lakho lokunciphisa umzimba liyacotha njengoko unciphisa umzimba.

Olunye uphononongo kubandakanya ngaphezulu kwama-2,900 abantu bafumanise ukuba kwiponti nganye (0.45 kg) yesisindo abanciphileyo, batshisa ii-calories ezingama-6.8, ngokomndilili ().

Njengokuba ubunzima buthoba, ukuncipha okuqhubekekayo kwinqanaba lokunciphisa umzimba kunokwenza ukuqhubeka kokunciphisa umzimba kube nzima kakhulu.

Iindaba ezimnandi zezokuba umthambo ubonakalisiwe ukunceda ekuchaseni le nto.

Ukuxhathisa uqeqesho kukhuthaza ukugcinwa kobunzima bemisipha, eyona nto ibangela ukuba uninzi lweekhalori ozitshisayo ngexesha lomsebenzi kunye nokuphumla. Ngapha koko, uqeqesho lokunganyangeki lubonakala lolona hlobo lusebenzayo lomthambo lokunciphisa umzimba (,).

Kwisifundo esenziwe kwiiveki ezili-12, abafazi abancinci, abatyebe kakhulu abalandela ukutya okuneekhalori ezisezantsi kunye nokuphakamisa ubunzima kwimizuzu engama-20 yonke imihla bafumana ilahleko ephakathi yeepawundi ezili-13 (5.9 kg) kunye nee-intshi ezi-2 (5 cm) ukusuka ezinqeni zabo ().

Ezinye iintlobo zomsebenzi obonakalayo ziye zaboniswa ukuba zikhusela ngokuchasene nokucothiswa kwemetabolism, kubandakanya umthambo we-aerobic kunye noqeqesho lwexesha eliphakathi (HIIT) (,,,).

Ukuba sele usenza umthambo, ukusebenza ngaphezulu kweentsuku ezi-1-2 ngeveki okanye ukonyusa ubungakanani bokusebenza kwakho kunokunceda ekunyuseni izinga lokunciphisa umzimba.

Ukwenza umthambo, ngakumbi uqeqesho lwamandla, kunokunceda ukucima ukwehla kwezinga lokunciphisa umzimba elenzeka ngexesha lokulahleka kobunzima.

3. Landa yonke into oyityayo

Ngamanye amaxesha, kusenokubonakala ngathi awutyi kangako, ukanti kusenzima kuwe ukwehla emzimbeni.

Ngokubanzi, abaphandi baxele ukuba abantu banotyekelo lokujongela phantsi ukutya abakutyayo (,).

Kwisifundo esinye, abantu abatyebe kakhulu baxele ukuba batya malunga ne-1,200 yeekhalori ngosuku. Nangona kunjalo, uhlalutyo oluneenkcukacha lokutya kwabo ngaphezulu kweentsuku ezili-14 lubonise ukuba babedla phantse kabini loo mali, ngokomndilili ().

Ukulandelela iikhalori zakho kunye nee-macronutrients-protein, fat kunye ne-carbs-inokubonelela ngolwazi lwekhonkrithi malunga nokuba uthatha malini. Oku kuya kukuvumela ukuba uguqule indlela otya ngayo ukuba iyafuneka.

Ukongeza, uphando lubonisa ukuba isenzo sokurekhoda ukutya okutyayo sisodwa sinokuphucula iinzame zakho zokulahleka kobunzima (,).

Nalu uphononongo lweeapps ezininzi ezisebenziseka lula kunye neewebhusayithi ukulandelela ukutya kwakho okunesondlo.

Ukulandela umkhondo wekhalori yakho kunye nokungeniswa kwe-macronutrient kunokubonelela ngokuphendula kunye nokukunceda ubone ukuba ufuna ukwenza uhlengahlengiso oluthile kwindlela yokutya ukuze uqalise ukunciphisa umzimba kwakhona.

4. Musa Skimp kwiProteni

Ukuba ukulahleka kobunzima bakho kuyekile, ukonyusa ukungenisa iiprotein kunokunceda.

Okokuqala, iiprotein zonyusa umlinganiso we-metabolic ngaphezu kwamafutha okanye ii-carbs.

Oku kunxulumene nefuthe le-thermic yokutya (TEF), okanye ukwanda kwimetabolism eyenzeka ngenxa yokwetyiswa kokutya. Ukwetyiswa kweeproteni kunyusa ikhalori evuthayo ngama-20-30%, engaphezulu kokuphindwe kabini kunamafutha okanye iikhabhoh ().

Kwisifundo esinye, abasempilweni, abasetyhini abancinci balandela ukutya okunikezela nge-30% okanye i-15% yeekhalori ezivela kwiprotein ngeentsuku ezimbini ezahlukeneyo. Iqondo labo leemetabolism lonyuke kabini ubuninzi emva kokutya kusuku lweprotein ephezulu ().

Okwesibini, iprotein ivuselela imveliso yehomoni, njengePYY, enceda ukunciphisa ukutya kwaye ikwenze uzive ugcwele kwaye wanelisekile (,).

Ngaphezu koko, ukugcina ukutya okuneprotein ephezulu kunokunceda ekukhuseleni ukuphulukana nobunzima bemisipha kunye nokwehla kwezinga lokunciphisa umzimba, zombini ezi zinto zenzeka ngexesha lokulahleka kobunzima (,,).

Ukonyusa ukungeniswa kweprotein kunokunceda ukubuyisela umva indawo yokulahleka kobunzima ngokwandisa imetabolism, ukunciphisa indlala kunye nokuthintela ukulahleka kobunzima bemisipha.

5. Ukulawula uxinzelelo

Uxinzelelo lunokubeka iziqhoboshi ekulahlekeni kobunzima.

Ukongeza ekukhuthazeni ukutya intuthuzelo kunye nokuvuselela iminqweno yokutya, ikwonyusa imveliso yomzimba wakho wecortisol.

ICortisol yaziwa ngokuba yi "hormone yoxinzelelo." Ngelixa inceda umzimba wakho ukuba uphendule kuxinzelelo, inokunyusa ukugcinwa kwamafutha esiswini. Ngaphezulu, esi siphumo sibonakala somelele kubafazi (,).

Ke ngoko, ukuvelisa i-cortisol eninzi kunokwenza ukuba ubunzima bokunciphisa umzimba bube nzima kakhulu.

Kungabonakala ngokungathi unolawulo oluncinci kuxinzelelo ebomini bakho, kodwa uphando lubonise ukuba ukufunda ukulawula uxinzelelo kunokunceda ukukhuthaza ukwehla kobunzima (,).

Kwisifundo esinye seeveki ezisibhozo samabhinqa angama-34 atyebileyo kwaye atyebe kakhulu, inkqubo yolawulo yoxinzelelo ebandakanya ukuphumla kwezihlunu nokuphefumla okunzulu kukhokelele ekunciphiseni ubunzima bomyinge weepawundi eziyi-9.7 (4.4 kg) ().

Imveliso yecortisol eyandisiweyo enxulunyaniswa noxinzelelo inokuphazamisa ukunciphisa umzimba. Iindlela zokunciphisa uxinzelelo zinokunceda ukukhuthaza ukunciphisa umzimba.

6. Zama ukuzila ukutya okungapheliyo

Ukuzila ukutya okungapheliyo kuye kwaziwa kakhulu kutshanje.

Kubandakanya ukuhamba ixesha elide ngaphandle kokutya, ngesiqhelo phakathi kweeyure eziyi-16-48.

Ukuziqhelanisa kuye kwaziswa ngokukhuthaza ukulahleka kwamafutha omzimba kunye nobunzima, ukongeza kwezinye izibonelelo zempilo.

Ukuphononongwa kwezifundo ezininzi zokuzila ukutya kufumanise ukuba kukhokelele ekulahlekelweni kwesisindo se-3-8% kunye ne-3-7% yokwehla komda wesinqe ngaphakathi kweeveki ezi-3-24 ().

Ukuzila ukutya kwemihla ngemihla yindlela yokuzila ukutya apho abantu bayatshintsha phakathi kokutya iikhalori ezimbalwa ngosuku olunye kwaye bafuna okulandelayo.

Olunye uphononongo lufumanise ukuba le ndlela yokutya inceda ekukhuseleni ukulahleka kwemisipha ngaphezulu kwesithintelo sekhalori semihla ngemihla ().

Ukuze ufunde ngeendlela ngeendlela ezintandathu zokuzila ukutya, funda eli nqaku.

Ukuzila ukutya okungapheliyo kunokukunceda ukuba usebenzise iikhalori ezimbalwa, ugcine ubunzima bemisipha kunye nokugcina i-metabolic rate yakho ngexesha lokulahleka kobunzima.

7. Buphephe utywala

Utywala bunokukonakalisa imizamo yakho yokulahleka kobunzima.

Nangona isiselo esinxilisayo esinye (ii-ounces ezi-4 zewayini, ii-ounces ezi-1.5 zotywala obunzima okanye ii-ounces ezili-12 zebhiya) iqulethe kuphela iikhalori ezili-100, ayiniki zondlo. Ukongeza, abantu abaninzi banesiselo esingaphezulu kwesinye ngexesha.

Enye ingxaki kukuba utywala buyakhulula ukuzibamba, okungakhokelela ekubeni utye kakhulu okanye ukhethe ukutya okungalunganga. Oku kunokuba yingxaki ngakumbi kwabo bazama ukoyisa indlela yokuziphatha enxulumene nokutya.

Olunye uphononongo lwabantu abadala abangama-283 abagqibe kwinkqubo yokulahleka kwesisindo sokuziphatha bafumanisa ukuba ukunciphisa ukusela utywala kukhokelele ekunciphiseni ukutya kakhulu kunye nokwehla kobunzima phakathi kwabo banamazinga aphezulu okuxhonywa ().

Ngapha koko, uphando lubonakalisile ukuba utywala buyabuphelisa ubushushu kumanqatha kwaye bunokukhokelela ekuqokeleleni amafutha kwisisu ().

Ukuba ukwehla kobunzima bakho kuyekile, kungangcono ungabuphathi utywala okanye ubusebenzise ngamanye amaxesha ngexabiso elincinci.

Utywala bunokuphazamisa ukulahleka kobunzima ngokubonelela ngeekhalori ezingenanto, okwenza kube lula ukutya kakhulu kunye nokwandisa ukugcinwa kwamafutha esiswini.

8. Yitya ifayibha engakumbi

Ukubandakanya ifayibha eninzi ekutyeni kwakho kunokukunceda udlule kwithafa lokunciphisa umzimba.

Oku kuyinyani ngakumbi kwifayibha enyibilikayo, uhlobo olunyibilika emanzini okanye kulwelo.

Ukuqala, ifayibha enyibilikayo icothisa ukuhamba kokutya kwindlela yakho yokwetyisa, enokukunceda uzive ugcwele kwaye wanelisekile ().

Nangona uphando lubonisa ukuba zonke iintlobo zefayibha zinokuba luncedo ekulahlekeni kobunzima, uphononongo olukhulu lwezifundo ezininzi zafumanisa ukuba ifayibha enyibilikayo eyaziwa ngokuba yifayibha ebonakalayo yayisebenza kakhulu ekugcineni ukutya kunye nokutya kuthotyelwa (,).

Enye indlela i-fiber enokunceda ngayo ukunciphisa umzimba kukunciphisa inani leekhalori ozifunayo kwezinye ukutya.

Ngokusekwe kuphononongo lokuhlalutya ukufunxeka kwekhalori phakathi kwezidlo ezinexabiso elinefayibha, abaphandi baqikelela ukuba ukonyuka kokutya kwefayibha yemihla ngemihla ukusuka kwi-18 ukuya kwi-36 yeegram kungakhokelela kwi-130 yeekhalori ezimbalwa ezifakwe kwizidlo ezixubekileyo (38).

I-Fiber ikhuthaza ukulahleka kwesisindo ngokunciphisa ukuhamba kokutya ngokusebenzisa indlela yokutya, ukunciphisa ukutya kunye nokunciphisa inani leekhalori umzimba wakho uthatha ukutya.

9. Sela amanzi, ikofu okanye iti

Ngelixa iziselo ezineswekile zikhokelela ekuzuzeni ubunzima, ezinye iziselo zinokunceda ukuguqula indawo yokuhla kobunzima. Izifundo zifumanise ukuba amanzi acocekileyo anokunyusa imetabolism ngama-24-30% ngeyure eziyi-1.5 emva kokusela i-17-ounce (500-ml) ekhonza (,).

Oku kunokuguqula ukulahleka kwesisindo ngokuhamba kwexesha, ngakumbi kwabo basebenzisa amanzi ngaphambi kokutya, okunokunceda ukunciphisa ukutya.

Kwisifundo seeveki ezili-12 sabantu abadala abalandele ukutya okunciphisa umzimba, iqela elisebenzise amanzi amaninzi ngaphambi kokutya lahla ubunzima obungama-44% ngaphezulu kuneqela elingengamanzi ().

Ikofu kunye neti nazo zinokunceda kwimizamo yakho yokunciphisa umzimba.

Ezi ziselo ziqulathe icaffeine, ebonakalise ukonyusa ukutshiswa kwamafutha kunye nokunyusa izinga lokunciphisa umzimba ukuya kuthi ga kwi-13%. Nangona kunjalo, ezi ziphumo zibonakala zomelele kubantu abathembekileyo (,,,).

Ukongeza, iti eluhlaza ine-antioxidant eyaziwa ngokuba yi-EGCG (epigallocatechin gallate), eyafunyanwa ikhulisa ukutshiswa kwamafutha nge-17% kwisifundo esinye ().

Ngaphaya koko, uphando lubonisa ukuba ukusebenzisa iziselo ezine-caffeine kunokunyusa kakhulu imetabolism-yokunyusa, ukutshisa okunamafutha okuzivocavoca (, 47).

Amanzi okusela, ikofu okanye iti inokunceda ukukhulisa i-metabolic rate kunye nokunceda ukunciphisa umzimba. ICaffeine kunye ne-EGCG zibonisiwe ukuba zikhuthaza ukutshiswa kwamafutha.

10. Yandisa iProtein Intake kuyo yonke iMini

Xa kuziwa kwiprotheyini, ayisiyiyo kuphela eyakho yokutya yosuku ebaluleke.

Ukusebenzisa iprotheni yonke imihla kukubonelela ngamathuba amaninzi okunyusa imetabolism yakho ngesiphumo sokutya sokutya (TEF).

Kukwakho nophando olonyukayo olubonisa ukuba ukutya iiprotein kwisidlo ngasinye kuluncedo ekunciphiseni ubunzima kunye nokugcinwa kobunzima bemisipha (,).

Iingcali kwiprotein metabolism zicebisa ukuba abantu abadala badle ubuncinci be-20-30 yeeprotheyini kwisidlo ngasinye, ngokusekwe kwizidlo ezintathu ngosuku ().

Nalu uluhlu lwezinto ezingama-20 ezimnandi, ezinokutya okuneprotheyini ephezulu ezinokukunceda uhlangane nale njongo.

Ukunyusa izinga lokunciphisa umzimba kunye nokukhuthaza ukunciphisa umzimba, kubandakanya ubuncinci iigram ezingama-20 zeprotheyini kwisidlo ngasinye.

11. Fumana Ubuninzi Bokulala

Ukulala kubaluleke kakhulu kwimpilo yengqondo, yeemvakalelo kunye neyasemzimbeni.

Kuyacaca kwakhona ukuba ukungalali ngokwaneleyo kunokukhokelela ekuzuzeni ubunzima ngokunciphisa izinga lokunciphisa umzimba kunye nokuguqula amanqanaba ehomoni ukuqhuba ukutya kunye nokugcinwa kwamafutha (,,,).

Ngapha koko, ukungalali ngokwaneleyo kunokuba yinto enegalelo kwimeko yokuhla kobunzima.

Olunye uphononongo lufumanise ukuba abantu abadala abasempilweni abalala iiyure ezine ngobusuku obunye ubusuku obuhlanu ngokulandelelana bafumana i-avareji ye-2.6% yokuphumla kwenqanaba lokuphumla, ababuyela kumanqanaba abo asisiseko emva kokulala iiyure ezili-12 ().

Ukuxhasa ukunciphisa umzimba kunye nempilo iyonke, jolisa kwiiyure ezingama-7 ukuya kwezi-8 zokulala ngobusuku ngabunye.

Ukungalali ngokwaneleyo kungaphazamisa ukulahleka kobunzima ngokunciphisa i-metabolic rate kunye nokutshintsha amanqanaba ehomoni ukukhuthaza indlala kunye nokugcinwa kwamafutha.

12. Sebenza kangangoko kunokwenzeka

Nangona ukusebenza kubalulekile, ezinye izinto zichaphazela nenani leekhalori ozitshisayo suku ngalunye.

Umzekelo, inqanaba lokunciphisa umzimba liyenyuka ekuphenduleni ukungxama, ukutshintsha ukuma kunye neentlobo ezifanayo zomsebenzi womzimba.

Ezi ntlobo zomsebenzi zaziwa njenge, okanye NEAT.

Uphando lubonakalisile ukuba i-NEAT inokuba nefuthe elikhulu kwizinga lokucolwa komzimba, nangona inani lihluka kakhulu ukusuka komnye umntu ukuya komnye (,,).

Olunye uphononongo lufumanise ukuba xa kuthelekiswa nokulala phantsi, amaqondo abantu e-metabolic enyuke nge-avareji ye-54% xa bejija ngelixa behleli kunye nokubetha okungama-94% xa betyhafile bemi ().

Indlela elula yokunyusa i-NEAT yakho kukuma rhoqo, kubandakanya ukusebenzisa idesika emileyo.

Olunye uphononongo lufumanise ukuba abantu abemi kunokuhlala ngexesha lenxalenye yasemva kwemini yomsebenzi wabo batshise phantse ii-calories ezingama-200, ngokomndilili ().

Ukonyusa imithambo yakho yemihla ngemihla engeyiyo eyokuzivocavoca kunokunceda ekunyuseni izinga lokunciphisa umzimba kunye nokukhuthaza ukunciphisa umzimba.

13. Yitya imifuno kwisidlo ngasinye

Imifuno kukutya okufanelekileyo ukunciphisa umzimba.

Uninzi lwemifuno luphantsi kweekhalori kunye nee-carbs, ezinefayibha ephezulu kwaye zilayishwe izondlo eziluncedo.

Ngapha koko, uphononongo lufumanise ukuba ukutya okubandakanya imifuno emininzi kuthanda ukuvelisa eyona ilahleko inkulu (,).

Ngelishwa, abantu abaninzi abafumani ngokwaneleyo kwezi zinto zokutya ezithandekayo.

Nangona kunjalo, kulula ukongeza icala lemifuno ephekiweyo okanye eluhlaza, iitumato okanye ezinye iiveggie nakweyiphi na isidlo, kubandakanya isidlo sakusasa.

Nalu uluhlu lwemifuno esempilweni, esezantsi-carb ukubandakanya amaxesha okutya.

Imifuno ilayishwe ngezondlo ezibalulekileyo, ukanti ziphantsi kweekhalori neecarbs. Ukuzibandakanya kuzo zonke izidlo kunokukunceda uhlehlise ithafa lokunciphisa ubunzima.

14. Musa ukuthembela kuMgangatho wedwa

Xa uzama ukunciphisa umzimba, ukutsiba kwisikali kunokwenzeka ukuba kuyinxalenye yesiqhelo semihla ngemihla.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ukufundwa kwesikali akunakubonakalisa ngokuchanekileyo inkqubela yakho, ezinje ngotshintsho ekwakhiweni komzimba wakho.

Endaweni yokuphulukana nobunzima, injongo yakho kukulahleka kwamafutha. Ukuba usebenza rhoqo, unokuba usakha izihlunu, ezixineneyo kunamafutha kwaye zithatha igumbi elincinci emzimbeni wakho.

Ke ukuba ubunzima besikali abuhambi, unokwakha izihlunu kwaye ulahle amanqatha, ukanti ugcine ubunzima obuzinzileyo.

Ukongeza, unokugcina amanzi ngenxa yezizathu ezininzi, kubandakanya nokhetho kwindlela otya ngayo. Nangona kunjalo, esona sizathu sixhaphakileyo kubandakanya utshintsho kumanqanaba eehomoni ezichaphazela ulungelelwaniso lwamanzi, ngakumbi kubafazi ().

Ngethamsanqa, kukho iindlela ezininzi onokuzithatha ukunceda ukunciphisa ubunzima bamanzi.

Kananjalo endaweni yokujolisa kwinani esikalini, vavanya ukuba uziva njani kwaye iimpahla zakho zingena njani. Ikwangumbono olungileyo ukuzilinganisela inyanga nenyanga ukukunceda uzigcine ukhuthazekile xa ukwehla kobunzima bakho kubonakala ngathi kumile.

Ubungakanani besisindo sakho asinakubonakalisa ukulahleka kwamafutha omzimba, ngakumbi ukuba usebenza okanye unamava okugcina amanzi. Vavanya indlela oziva ngayo, ukuba iimpahla zakho zilungele njani kwaye imilinganiselo yakho itshintshile endaweni yoko.

Umgca osezantsi

Ukuthoba umzimba kumathafa anokuphazamisa kwaye adimaze.

Nangona kunjalo, ziyinxalenye yesiqhelo yenkqubo yokulahleka kobunzima. Ngapha koko, phantse wonke umntu ufumana itafile ngaxa lithile kuhambo lwabo lokunciphisa umzimba.

Ngethamsanqa, kukho iindlela ezininzi onokuzithatha ukuqala ukunciphisa umzimba kwakhona kwaye ufezekise ngokukhuselekileyo ubunzima bakho beenjongo.