Yonke into ekufuneka uyazi ngeKava ngaphambi kokuYizama

Umxholo

• Yintoni uKava?
• Ziziphi iiNzuzo zeKava?
• 1. IKava inokunciphisa ixhala.
• 2. I-Kava inokunyanga iimeko zomchamo.
• 3. I-Kava inokunciphisa ukuphuthelwa.
• 4. UKava unokunceda ngokurhoxa kwe-benzodiazepine.
• Uyidla njani iKava?
• Uthatha malini uKava Sh0uld?
• Iziphumo ezinokuthi zibekho kwiKava
• Ngaba kukhuselekile ukuthatha iKava?
• Umxhasi:
• IiPros:
• Ngaba iKava iyangqinelana nayo nayiphi na into?
• Ngubani ongamele * Hayi Thatha uKava?
• Ungayithatha ixesha elingakanani?
• Uphengululo lwe

Mhlawumbi ubonile ibha ye-kava ivela kwindawo ohlala kuyo (baqala ukuvela kwiindawo ezinje ngeBoulder, CO, Eugene, OR, neFlagstaff, AZ), okanye ujonga "uxinzelelo loxinzelelo" kava kwi-Whole Foods okanye kwiAmazon. I-Kava ayiqhelekanga njengokuba, yithi, i-CBD, ngenxa yoko usenokungazi ukuba yintoni na. Funda ukuze ufumane ukhuphelo olupheleleyo kuyo yonke imibuzo yakho ye-kava-kubandakanya nokuba kukhuselekile nokuba akunjalo.

Yintoni uKava?

I-Kava (ngamanye amaxesha ibizwa ngokuba yi-kava kava) liyeza eliphuma kwiingcambu zesityalo se-piper methysticum, elilungu losapho lwezityalo ze-nightshade, utsho uHabib Sadeghi, D.O., ugqirha wamathambo e-Agoura Hills, CA.

UCynthia Thurlow, N.P., ongumongikazi kunye nesondlo esisebenzayo uthi:

Nangona isetyenziswa kwi-homeopathy yanamhlanje kunye nokuxhaswa, inembali etyebileyo evela kwiziqithi ezikumazantsi ePasifiki, apho isityalo sepiper methysticum sikhula khona. "Sele isetyenzisiwe kangangeenkulungwane [kuloo mmandla] njengeti yomsitho," utshilo uSteve McCrea, uN.D., ugqirha we-naturopathic kwi-LIVKRAFT Performance Wellness. Ngoku, ungasela i-kava kwiziselo ezixubeneyo kwiibhari ze-kava, iti, i-tinctures, ii-capsules, kunye nesihloko (ngaphezulu apha ngezantsi).

Iinkcukacha ezikhawulezayo malunga nekava:

• Inencasa eyomeleleyo. "Kuyadinisa, kuyinto encinci, kwaye iyakrakra," utshilo u-Amy Chadwick, N.D., kwi-Four Moons Spa. "Luhlaza olufudumeleyo nolomileyo."

• Amandla ayo aphezulu yi-kavalactones. UMadhu Jain, M.S., R.D., L.D.N., ingcali kwezonyango kwi-Advocate Lutheran General Hospital uthi:

• Kuvinjelwe kwiindawo zaseYurophu nakwiCanada yonke. "UKava akavunyelwe eFrance, Switzerland, Canada nase UK," utshilo uThurlow. "E-US, i-FDA ikhuphe isiluleko sokuba ukusebenzisa i-kava kunokukhokelela ekulimaleni kwesibindi."

  
  

Ziziphi iiNzuzo zeKava?

Ngoko kutheni abantu beyithatha? Ngokuyintloko, yoxinzelelo. Yonke imithombo yezonyango, yezamayeza, kunye ne-naturopathic esithethe ngayo yalatha kuxinzelelo njengeyona njongo iphambili kava. Kukho ubungqina bokuba inokunceda kunye nezinye iingxaki zempilo.

1. IKava inokunciphisa ixhala.

"I-Kava inceda ukunciphisa amanqanaba okuxhalaba ngaphandle kokuchaphazela ukuba lumke," utshilo uMcCrea. UChadwick uxhase le: "Inganceda ngokukodwa ukunciphisa uxinzelelo lwentlalo ngelixa ivumela ingqondo ukuba ihlale ijolise; ivumela imeko yovuyo kodwa ingqondo icacile." (Eyeleleneyo: I-7 yeeOyile eziBalulekileyo zoNxilongo kunye noNcedo lweStress)

"I-Kava isetyenziswe njengenye ye-benzodiazepines," utshilo uJain. Ikwabizwa ngokuba yi "benzos," eli klasi lonyango olunxamnye noxinzelelo lunokuba likhoboka (cinga iValium, iKlonopin, iXanax), ke ngoko, ezinye izigulana zinokukhetha i-kava. "UKava ufumaneke esebenza nje kwakamsinya nje emva kokusebenzisa into enye ukuya kwezimbini kwaye ayisiyomikhwa, nto leyo eyimpumelelo enkulu, utshilo uJain. Izifundo zibonise ukuba i-kava inciphisa kakhulu uxinzelelo kunye noxinzelelo ngaphandle kweziphumo ebezingalindelekanga ezinxulumene nokurhoxa okanye ukuxhomekeka, ezixhaphakileyo kumachiza aqhelekileyo, utshilo uGqirha Sadeghi. "Uphononongo lwezifundo ezongezelelweyo ze-11 zafika kwisigqibo esifanayo."

"Ayinasiphumo sokudibana esiya kuthi sifumane ezinye iindlela zokunyanga uxinzelelo, kwaye ayithinteli ixesha lokuphendula," utshilo uMcCrea.

U-Julia Getzelman, MD, ugqirha wabantwana e-San Francisco, ubiza i-kava "ngendlela egqwesileyo" -ngokukodwa "kokuthintela uloyiko kwaye kulungile ekunciphiseni uxinzelelo lovavanyo, uloyiko kwinqanaba, okanye uloyiko lokuhamba ngenqwelomoya." (Idibeneyo: Yintoni eyenzekileyo xa ndizama i-CBD ngexhala)

2. I-Kava inokunyanga iimeko zomchamo.

UChadwick ucaphula izicatshulwa zonyango ezimalunga nekhono likava lokunceda "ngesifo esinganyangekiyo esosulelayo- usulelo lomchamo kunye nokudumba." Uthe oku kulunge ngakumbi "kwi-mucus, kwiintlungu, okanye ekungahambelani."

"I-Kava ingaluncedo kakhulu kumchamo, iprostate, kunye nokudumba kwilungu lobufazi, ukuxinana nokukhupha," utshilo uChadwick. "Imbangela yale miqathango kufuneka igqitywe ngaphambi kokusebenzisa i-kava njengonyango, kodwa njengenxalenye yokudibanisa i-herbal ngobuchule, i-kava yimifuno ebalulekileyo kunyango lweemeko ze-genitourinary."

3. I-Kava inokunciphisa ukuphuthelwa.

Ukuthomalalisa uKava kukwadlala indima yokuphelisa ukulala nokuphucula umgangatho wokulala, utshilo uGqirha Sadeghi. Usokhemesti u-Uche, uFed. iqinisekisa oku, ithi, "i-kava inokunceda ukuphucula ukulala kwizigulana ezinexhala." (Eyeleleneyo: Ioyile eziBalulekileyo zokulala eziyakwenza ukuba uphuphe kungekudala)

U-Arielle Levitan MD, umseki we-Vous Vitamin, uthatha okwahlukileyo. Nangona engummeli weevithamini ezithile kunye nezongezelelo, akayicebisi i-kava ngenxa yokuphuthelwa. “Kubonakaliswe ukuba kuneziphumo ezincinci zokuphuthelwa,” utshilo. Kodwa ngenxa yomngcipheko (esiya kuthi sifike kuwo) kwaye ngokokubona kwakhe, izibonelelo ezinqongopheleyo, ucebisa ngokuchasene nayo, esithi, "kukho iindlela ezingcono ezikhoyo phaya."

4. UKava unokunceda ngokurhoxa kwe-benzodiazepine.

Ukuba uza ngee-benzos, i-kava inokuba luncedo, utshilo u-Uche. "Ukuyekiswa kwee-benzos kungakhokelela kuxinzelelo, kwaye i-kava inokusetyenziselwa ukulamla ixhala elibangelwa kukurhoxa okunxulunyaniswa nokuyeka ukusetyenziswa kwe-benzos ixesha elide."

Uyidla njani iKava?

Njengoko sele kukhankanyiwe, i-kava kudala isetyenziswa njengeti yomsitho, kodwa kunokuba nzima ukuba idosi ngokuchanekileyo xa usebenzisa i-kava njengokongeza kwezonyango, utshilo uChadwick. Ke yeyiphi eyona ndlela ilungileyo? Ixhomekeke kuwe. "Akukho 'ngcono' yokuhanjiswa kwe-kava," utshilo uMcCrea. "Iiiti, i-tinctures, i-extracts, kunye ne-capsules zizo zonke iindlela ezinokwenzeka zokulawula kwaye zineenzuzo kunye neengxaki ezinxulumene nazo nganye. Ifom kunye nendlela yokulawula ifaneleke kakhulu isigulane kufuneka igqitywe ngumboneleli wabo wezempilo."

Nazi iindlela onokukhetha kuzo ngekava:

• Iti. Ukhe wabona ukonwaba koxinzelelo lwe-kava kwiimarike zendalo. Xa usitya i-kava njengeti, qiniseka ukuba umxholo we-kavalactone udwelisiwe kwiphakheji, ke uyazi ukuba inezinto eziluncedo, ucebisa uGqirha Sadeghi.

• I-tinctures yolwelo kwaye igxininise. "Ukuthanjiswa kungathathwa kuye ngqo kwisiraphu okanye kuxutywe nejusi ukugubungela incasa eyomeleleyo (abanye bayifanisa newhiskey), utshilo uGqirha Sadeghi. "Iifom zelwelo zigxilwe, ke oku kuhamba kancinci."

• Njengezingxobo. Mhlawumbi eyona ndlela ilula yokuhambisa. Le yeyona ndlela ifanelekileyo yokuthatha i-kava, utsho uGqr Sadeghi.

• Ifakwe ngugqirha / i-herbalist. UChadwick uthi: "Ingcali ngamakhambi ingalungisa i-kava kwisicelo seengxoxo okanye ihlambe umlomo okanye umjelo welungu lobufazi.

Nokuba usebenzisa eyiphi i-kava, uGqirha Getzelman ucebisa ngokulandela ezi ngcebiso ze-kava:

• Qala ngomthamo ophantsi okokuqala xa usetyenziswa.

• Vumela imizuzu engama-30 ukuqala kokukhululeka (akusoloko kusebenza ngokukhawuleza).

• Lungisa ngokwandisa ithamo de kube kufezekisiwe.

Uthatha malini uKava Sh0uld?

Bonke ababoneleli bezempilo esithethe nabo bacetyiswe ngokungqongqo ukuqala "ngedosi ephantsi." Kodwa kuthetha ntoni "ukuthoba" kule meko?

"Kuyo yonke imifuno okanye amayeza ezityalo, kukho ithamo lokunyanga," utshilo uHeather Tynan, ND "Kule dosi, iziphumo zonyango ziyabonakala; ngaphezulu kwayo (ukuphakama kwayo ngentla kwahlukile kwisityalo ngasinye) kunokubakho into enetyhefu, kwaye ngaphantsi Isenokungoneli kumacandelo ezityalo zamayeza kwinkqubo yokubonelela ngezibonelelo ezifunekayo."

Idosi yonyango ye-Kava "yi-100 ukuya kwi-200mgs ye-kavalactones esemgangathweni malunga nemilinganiselo emithathu eyahlulwe ngosuku," ngokutsho kukaTynan. Sukuya ngaphezulu kwe-250mgs. Uthi lo "ngowona mlinganiselo uphezulu okhuselekileyo" ngosuku. Ugqirha Sadeghi uqaphele ukuba i-100mg capsule iqulethe malunga neepesenti ezingama-30 ze-kavalactones-ethetha ukuba ungafumana malunga ne-30mgs ye-kavalactones ukusuka kwipilisi ye-100mg kava. "Landela imiyalelo ye-dosing, kwaye soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uthathe nayiphi na into eyongezelelweyo," utsho.

UMcCrea wagxininisa ukuba i-dosing ixhomekeke emntwini, kunye nokuvumela ugqirha ukuba akhethe ithamo elifanelekileyo. "Yintoni enokuba yidosi ephantsi kumntu omnye inokuba yidosi ephezulu komnye umntu."

Iziphumo ezinokuthi zibekho kwiKava

Ukuba unawo nawaphi na amava nge-kava, unokwazi ukuba ukuva okuqhelekileyo kubandakanya ukuphazamiseka emlonyeni kunye nolwimi, kunye nokuziva kwe-euphoria. Ukuba akunjalo, iziphumo zinokumothusa ekuqaleni.

Eqhelekileyo:

• Ubundisholo emlonyeni. Njengoko sele kukhankanyiwe, ukuba ndindisholo kuyinto eqhelekileyo (ukuya kwinqanaba). "Musa ukothuka ukuba ugalele umgubo wekava kwismoothie okanye iti yekofu eguqulweyo kwaye umlomo wakho uziva ubindekile kwaye ubhuda!" Utsho uTynan. "Umphumo wokubambisa, uvakalelo olufana nelo cloves okanye i-echinacea, luyinto eqhelekileyo, impendulo yendalo."

• Ukuphumla kunye nemincili. "Abanye abantu babika imvakalelo yokukhululeka ngokukhawuleza koxinzelelo, 'ukukhanya' okufana nokuphumla okunzulu," kusho uMcCrea. "Le yinto abanye abantu abanokuthi bayichaze njengeeuphoria. I-Kava ayikwenzi uphakame, kodwa inokuvelisa imvakalelo yentlalontle eyonwabisa kakhulu kwabanye abantu." Qaphela: Ukuba kunjalo naye ukhululekile, unokuba unezinto ezininzi. "Iidosi eziphezulu ze-kava zinokuthomalalisa kwaye zibangele ukozela kunye nokuphazamiseka ekugxileni nasekuqwalaseleni," utshilo uChadwick. "Oku kuhlala kwenzeka kuphela emva kwexesha elide, ukusetyenziswa okungapheliyo," utshilo.

Ngokuphathelele:

• Iingxaki zolusu. UTynan noChadwick bobabini bathi jonga ulusu lwakho ngelixa uthatha i-kava. UTynan uthi: "Isikhumba esomileyo, esirhawuzelelayo, nesinephepha esiba lukhuni siba nefuthe lokutya kakhulu." Oku kuhamba xa uyekile ukusebenzisa i-kava. UJain wabiza le "kava dermopathy," kwaye uChadwick uthi le "yeyona ndlela ixhaphakileyo yokusabela kwi-kava." Ucebise ngokuhoya "iintende zezandla, iintende zeenyawo, iingalo, umqolo kunye nokuqaqamba," kwaye uthathe ikhefu kwikhava ukuba ubona naziphi na kwezi mpawu. (Idibeneyo: Kungenxa yoko le nto ulusu lwakho luziva lurhawuzelela phambi kokuba ulale)

Imandundu (bona ugqirha ngokukhawuleza):

Zonke ezi zinto zilandelayo zizalathi zokusilela kwesibindi: impendulo eyoyikwa kakhulu kwi-kava. "Ukulimala kwesibindi okuqhubekayo ukusuka kwi-hepatitis ukuya kwi-fulminant yesibindi," ngowona mngcipheko uphezulu, ngokutsho kukaThurlow. Jonga oku kulandelayo (kwaye uyeke ukuthatha i-kava kwangoko ukuba ufumana naziphi na kwezi mpawu):

• Umchamo omnyama

• Ukudinwa okukhulu

• Ulusu oluphuzi kunye namehlo

• Isicaphucaphu, ukugabha

Ngaba kukhuselekile ukuthatha iKava?

Esona sihloko sixoxwayo yile kava's inokuba yityhefu kwisibindi. Njengoko kukhankanyiwe ngasentla, isongezelelo iye yavalwa kumazwe athile, kuquka France, Switzerland, UK, kunye Canada (ikwalawulwa ngokungqongqo e-Australia, kwaye wavalwa okwethutyana eJamani). Nangona eminye imithombo yezonyango iye yacebisa ngokuchasene nokuthatha i-kava, abanye bathi ikhuselekile ngokupheleleyo.

Umxhasi:

"Kuye kwakho inkxalabo nge-toxicity yesibindi ngenxa yekhono le-kava lokuthintela isibindi ukuba siphule ngokupheleleyo iziyobisi ezithile umntu anokuthi athathe," kuchaza uDkt. Sadeghi. Oku akulunganga, kuba "ukwakhiwa kwala machiza angacaciswanga ngokuhamba kwexesha yeyona nto inokubenzakalisa isibindi," utshilo. (Qhubeka ufundela amayeza athile anonxibelelwano olubi kunye ne-kava.) Ukongezelela, walumkisa ukuba "iibrand" ezongezelelweyo ezinomthunzi zisika i-kava enezithako ezinokuba yingozi. "Iinguqu ezishibhile ze-kava apho abavelisi basebenzisa iziqu kunye namagqabi (ayityhefu) ngaphezu kweengcambu zokulondoloza imali nazo ziyaziwa ukulimaza isibindi." (Idibeneyo: Ngaba iZongezelelo zeZondlo eziDibeneyo zinokusebenzisana njani neziyobisi zakho)

“Inkxalabo ngokhuseleko iphakanyiswe kungcoliseko lokungunda, isinyithi esinzima, okanye izinyibilikisi ezisetyenziselwa ukusetyenzwa,” utshilo uThurlow. Ucebisa ngokuthe ngqo malunga nokusetyenziswa kwekava ngenxa yale mngcipheko kunye nomngcipheko wokulimala kwesibindi. (Ezo zinto zinokufihlakala kwiprotheyini yakho yomgubo, nayo.)

IiPros:

UTynan uthi kukhuselekile ukuba uthatha idosi efanelekileyo. "Zonke izilumkiso zokukhusela ziqwalaselwe, akukho ziphumo zinetyhefu eziye zaqatshelwa kwizifundo ezilawulwayo ezijonga iziphumo ze-kava xa zithathwa kumthamo wonyango," utshilo. "Ii-enzyme zesibindi aziboniswanga ukuba ziphakamisa de kube kufakwe idosi ezingaphezulu kweesithoba iigram ngosuku, nto leyo iphezulu kakhulu kunedosi yokunyanga kwaye nokuba yintoni ethathwa njengomda ophezulu okhuselekileyo. Umgca osezantsi: Hlala ngaphakathi kwinqanaba ledosi yonyango."

UMcCrea uvumile izifundo zetyhefu yesibindi kwaye waqaphela ukuba "kunqabile kakhulu" ukukufumana oku. "Abaphandi abazange bakwazi ukuphindaphinda ngokunyanisekileyo [i-toxicity yesibindi]. Oku kuthetha ukuba idatha yophando ibonise ulungelelwaniso phakathi kokungena kwe-kava kunye ne-toxicity yesibindi, nangona kunjalo, ayibonisi ukuba ukungenisa kwe-kava kubangela ubutyhefu besibindi. "

Kutheni kusenokwenzeka ukuba abanye abantu baye bafumana lo mphumo umbi? Njengoko uTynan watshoyo, ukuthatha idosi ephezulu kangaka. Ukongezelela, ezinye izifundo zinokuthi zithathe elinye iyeza ngexesha elifanayo, utsho uDkt. Sadeghi. "Olunye uphando alufumani monakalo wesibindi kubantu abathatha i-kava kwixesha elifutshane (enye ukuya kwiiveki ze-24), ngakumbi ukuba abathathi amayeza ngexesha elifanayo," utsho.

Ngokombono kaMcCrea, i-kava "ngokubanzi ibeka umngcipheko omncinci," xa "ithathwa ngeedosi eziphantsi, ngamanye amaxesha, kunye nexesha elifutshane."

Ngaba iKava iyangqinelana nayo nayiphi na into?

Ewe. Kubalulekile ukuxoxa ngokongeza i-kava kwirejimeni yakho kunye nogqirha kunye nosokhemesti wakho.

• Ukubulawa: "Gwema i-kava kwiiveki ezimbini ngaphambi kokuhlinzwa ukuze ugweme ukusebenzisana kwe-anesthesia," kusho uTynan.

• Utywala: UJain, uMcCrea, kunye noChadwick bonke bacebisa ngokuchasene nokudibanisa utywala kunye ne-kava njengoko inokuxinanisa isibindi, kwaye irhafise inkqubo yemithambo-luvo njengoko zombini i-kava kunye notywala zixinzelelo.

• UTylenol (acetaminophen): Ukuthatha oku ngekava kunyusa ibango kunye noxinzelelo esibindini, utshilo uChadwick.

• IiBarbiturates: Olu ludidi lwamachiza ngamanye amaxesha asetyenziselwa ukunyanzelisa ukulala, aphambili kwinkqubo yoxinzelelo lweemvakalelo.

• I-Antipsychotics: Eli klasi lamayeza lisetyenziselwa ukulawula isifo sengqondo, ikakhulu i-schizophrenia kunye ne-bipolar disorder.

• Benzodiazepines: Ezi "zinokuba nenani elikhulu lemiphumo engathandekiyo enokubandakanya i-sedation kunye neengxaki zememori, kwaye akufanele zidibaniswe nawo nawaphi na amanye amayeza okanye izongezo ngaphandle kokujonga kuqala kumnikezeli wezempilo," kusho uMcCrea.

• ILevodopa: Eli chiza lihlala limiselwe isifo sika-Parkinson.

• IWarfarin: Lo ngumyalelo we-anticoagulant (aka blood thinner).

Ngubani ongamele * Hayi Thatha uKava?

NgokukaThurlow, nabani na owela kwezi ndidi zilandelayo kufuneka aphephe i-kava:

• Ukukhulelwa okanye ukuncancisa

• Abantu abadala

• Abantwana

• Nabani na onengxaki yesibindi esele ikhona

• Nabani na onengxaki yezintso esele ikhona

Kananjalo, "abantu baseCaucasus bachaphazeleka lula ziziphumo ebezingalindelekanga kunabantu basePolynesia," abasuka kwindawo enye nesityalo ngokwaso, ngokukaThurlow, ocebisa ukuba "i-CBD, i-magnesium, okanye ingcambu ye-valerian" njengenye indlela.

Kuya kufuneka uphephe i-kava ukuba unxunguphalo okanye uxinzelelo olukhulu, lukaParkinson, kwaye ukuba sowuza kusebenzisa oomatshini (njengemoto, umzekelo-musa ukuqhuba kunye nokuqhuba), ucebisa uTynan. Kwaye i-kava kufuneka ithintelwe "ngabantu abanesathuthwane, nakuphi na ukuxhuzula, isifo sengqondo okanye uxinzelelo lwe-bipolar," utsho uMcCrea.

Ungayithatha ixesha elingakanani?

Akufuneki uthathe i-kava njengesongezelelo semihla ngemihla-nkqu nabameli be-kava bayavumelana malunga naloo nto. "Ukuba uxhomekeke kula maqondo aphezulu e-kava rhoqo, lixesha lokuba uhle uye kumbuzo omkhulu: yeyiphi into ebangela uxinzelelo ebomini bakho, kunye / okanye impendulo yakho kubo, inkulu kakhulu kangangokuba ufuna ukuzinyanga ngokwakho -Nokuba ikunye nesityalo sonyango? " Utsho uTynan. "Njengamanye amayeza kunye namayeza, ichiza okanye isincedisi ayilungisi; ayilungisi okanye ilungise ingxaki."

“Xa ndisebenza nezigulana ezinonxunguphalo, kubalulekile ukujonga umntu lowo, indlela abaxhalaba ngayo, iimpawu zabo ezithile, kunye nokuqonda ukuba kutheni ezi mpawu zivela,” utshilo uChadwick. "Ukuba kuboniswe kumntu ngamnye kunye nomboniso, ndingamisela i-kava ixesha elifutshane okanye ngokudibanisa namanye amayeza ukunciphisa iimpawu okwethutyana ngelixa izizathu ezisisiseko zibhekiswe."

Ukuba uyithatha ngenxa yexhala, kunokufuneka uyithathe iiveki ezintlanu, utshilo u-Uche. "Ukulinganisa kunye nexesha lokunyanga koxinzelelo akucaci, kodwa izifundo zibonisa ubuncinci kunyango lweeveki ezintlanu zokuphucula iimpawu," utshilo. Ebuninzini, ikepusi malunga neenyanga ezintandathu, ucebisa uTynan. "Izifundo zibonise i-50-100mgs ye-kavalactones kathathu ngosuku ukuya kwiiveki ze-25 ukuze ikhuseleke," utsho. "Nangona kunjalo, izifundo malunga nokusetyenziswa kwexesha elide kunzima kakhulu ukuzifumana kwaye ziyasilela."

Uphengululo lwe