Ukupheka NgeeHerbs zaseKitchen

Imifuno yasekhitshini idla ngokusetyenziswa ngokonga kakhulu. Ezi zezona superfoods ezinamandla esizaziyo. Zityhila iziphumo zazo zempilo ngakumbi xa zisetyenziswa rhoqo kwaye zidla ngokukhululeka.

Yintoni amayeza asekhitshini?

Xa sithetha malunga nemifuno yasekhitshini, sithetha ngezityalo ezinevumba elimnandi ezisetyenziswa ngokutsha, kodwa ngamanye amaxesha zomile. Kukwakho nezityalo apho umntu asebenzisa khona la malungu angasentla, oko kukuthi, amagqabi neentyatyambo, mhlawumbi nesiqu. Ngokwahlukileyo kwimifuno enamakha, unokusebenzisa inani elikhulu lemifuno yasekhitshini ngaphandle kweengxaki.

Ngakolunye uhlangothi, i-Herbs, isetyenziselwa ukuchaza iindawo ezomileyo zesityalo (imbewu, i-bark, i-buds, kunye neengcambu), ezinevumba elimnandi kangangokuba zisetyenziselwa kuphela ubuninzi obuncinci - ukunambitha. Ezi ziquka umzekelo B. Caraway, ikumin, cloves, sinamon, aniseed, fennel (imbewu), coriander (imbewu), ipepile, kunye neturmeric.

Ewe kunjalo, kukho imifuno yasekhitshini enencasa emnandi kakhulu kwaye yomelele ngendlela entsha ngenxa yomxholo wayo ophezulu weoyile efunekayo, ukuze ingabinakutyiwa ngobuninzi kwaye ngenxa yoko ibe ngaphezulu kwemifuno, efana neMeditera herbs thyme, sage, kunye neRosemary.

Ngawaphi amayeza asekhitshini akhoyo?

Kweli nqaku, singathanda ukuxoxa ngezo zityalo zasekhitshini ezisetyenziswa kakuhle zintsha kwaye zinokutyiwa ngobuninzi. Ngale ndlela unokuyonwabela iziphumo zempilo kunye neepropathi zokuphilisa zala mayeza angcono kakhulu.

• I-Basil (i-Ocimum basilicum)
• IDill (Anethum graveolens)
• I-Garden cress (Lepidium sativum)
• INasturtium (iTropaeolum majus)
• IChervil (Anthriscus cerefolium)
• Amagqabi eCoriander (Coriandrum sativum)
• IMarjoram (iOriganum majorana) kunye neoregano (iOriganum vulgare)
• IParsley (Petroselinum crispum)
• Ipeppermint (Mentha piperita)
• Itshive (Allium schoenoprasum)
• I-Lemon Amafutha (Melissa officinalis)

Ngokuqinisekileyo, olu luhlu lukude nokugqiba. Ngokukodwa, sikhethe imifuno efumaneka lula kwaye kwangaxeshanye siyishiyile loo mayeza asekhitshini anokuba neziphumo ebezingalindelekanga ezingathandekiyo kubungakanani obukhulu, umz. ixabiso layo eliphezulu oxalic acid. I-Oxalic acid inokukhuthaza ukwakheka kwamatye ezintso kwaye yenza ukuba ukufunxwa kweeminerali kube nzima ngakumbi, ngenxa yoko kunempembelelo embi kwibhalansi yeeminerali.

Zingaphi imifuno yasekhitshini onokuthi uyitye yonke imihla?

Izixa eziqhelekileyo zemifuno yasekhitshini ekhitshini malunga ne-tablespoon ye-1 yezityalo ezinqunqiweyo ngokutya kunye nomntu. Nangona kunjalo, akukho nto iphosakeleyo ngokuphinda-phinda esi sixa - kuxhomekeke kuhlobo lwemifuno - kwaye umzekelo, ukongeza i-25g yemifuno exutywe kwi-smoothie.

Ewe kunjalo, akufuneki ugqithise namayeza asekhitshini. Sebenzisa kuphela isixa esimnandi kuwe. Kuba imifuno yasekhitshini inevumba elibi kakhulu, i-overdose ayinakwenzeka, njengoko isitya esifanelekileyo sisenokungatyiwa.

Kwakhona, tshintshana! Ngoko ke sukuyitya iparsley nebasil yonke imihla kangangeeveki, kodwa umz. B. kangangeveki okanye ezimbini, emva koko nqumama uze udibanise ezinye izityalo ekutyeni kwakho nakwiziselo. Emva kweentsuku ezimbalwa, tshintsha la mayeza kwakhona kwabanye. Ngale ndlela, uthintela i-organism ukuba iqhelane nesiphumo esithile sokuphilisa, esinokuthi singenzeki ukuba ubuxhomekeke kuyo.

Zeziphi izondlo ezikwimifuno yasekhitshini?

Imifuno iphantsi ngokwendalo kwi-macronutrients (i-carbohydrates, amafutha, kunye neeprotheni). Ngokomndilili, ixabiso lezondlo kwi-100 g yemifuno yasekhitshini ibonakala ngolu hlobo:

• Iikhalori: 25 ukuya ku-70 kcal
• Iikhabhohayidrethi: 7 ukuya kwi-11 g (ngaphandle kwekress yasegadini ene-2.5 g)
• Amafutha: ngaphantsi kwe-1 g
• Iprotheni: 3 ukuya 4 g
• Ifayibha: 2 ukuya 6 g

Nangona umxholo wamafutha kwimifuno uphantsi kakhulu, unokuba negalelo ekuboneleleni okulungileyo kwe-omega-3 fatty acids, ngakumbi ukuba imifuno idliwe ngobuninzi. Ngenxa yokuba i-omega-3 inxalenye ye-fat content of herbs iphezulu, ngelixa i-omega-6 i-omega-3 iphantsi kakhulu, ethetha nge-omega-6-omega-3 ratio enempilo. Kwimifuno, oku kuhlala kulixabiso elibalaseleyo le-1: .

Ukutya kwanamhlanje, i-linoleic acid (okanye enye i-omega-6 fatty acids) ininzi kakhulu, enokuthi ibe ne-pro-inflammatory kwaye ngoko ke izifo ezikhuthaza izifo. Ngoko ke, umlinganiselo onempilo we-omega-3-omega-6 yinjongo ebalulekileyo ekutyeni okunempilo.

Umxholo we-omega-3 wecress yegadi uphezulu kakhulu. Sele ibonelela nge-600 mg ye-alpha-linolenic acid nge-100 g (imfuno yemihla ngemihla inikwe malunga ne-2000 ukuya kwi-3000 mg) kunye ne-200 mg ye-linoleic acid kuphela.

Zeziphi iivithamini kunye neeminerali eziqulethwe kwimifuno yasekhitshini?

Amaxabiso e-calcium, i-potassium, i-iron, ivithamin C, ivithamin K1, kunye ne-beta-carotene (i-vitamin A) ibalasele ngakumbi kwimifuno yasekhitshini. Ngokukodwa ukuba uthatha isigqibo sokutya imifuno ngobuninzi obukhulu kwixesha elizayo, ngokwenene ibonelela ngezixa ezifanelekileyo zezi zinto zibalulekileyo, ngokuqinisekileyo akunjalo ukuba usebenzisa kuphela i-1 ukuya kwi-2 yecephe zabo zokunambitha.

Nangona kunjalo, ukuba uxuba iindawo ezilinganayo ze-chives, i-dill, i-chervil, kunye ne-basil kwaye usebenzise i-100 g yalo mxube kwisidlo esinye, umxube wemifuno sele ubonelela malunga ne-300 mg ye-calcium (i-2.5 amaxesha amaninzi njenge-100 g ye-yogurt), i-550 mg potassium (imfuneko yemihla ngemihla 4000 mg) kunye ne-4 mg yentsimbi, ehambelana nesithathu semfuneko yentsimbi yemihla ngemihla kwaye ibonisa indlela imifuno yasekhitshini enokusetyenziswa ngayo ukunyanga kunye nokuthintela ukunqongophala kwentsimbi.

Ngokwe-vitamin C, i-parsley yinkokeli yemifuno edweliswe apha kunye ne-160 mg nge-100 g. Nangona kunjalo, i-chives, i-dill, kunye ne-cress zisabonelela nge-vitamin C eninzi nge-100 g njengeziqhamo ze-citrus (malunga ne-50 mg).

Uninzi lwabantu luguqukela kwiminqathe ye-beta-carotene, bengazi ukuba imifuno enamagqabi aluhlaza kunye nemifuno nazo ziyimithombo emikhulu ye-beta-carotene. Ngelixa iminqathe ibonelela nge-1700 µg kunye nesipinatshi 800 µg yevithamin A (umzimba unokuvelisa ivithamin A - ivithamin yamehlo - esuka kwibeta-carotene), imifuno ingahlala ilapha phantse kungekho ngxaki: idile ibonelela nge-1000 µg yevithamin A, ichervil kunye parsley kunye 900 µg kunye nebheyizile kunye 650 µg. Imfuno yi 900 µg yevithamin A.

IVithamin K1 izalisekisa imisebenzi ebalulekileyo kwigazi kunye nokugcina amathambo enempilo kunye nentliziyo. I-15 g kuphela yetshive iyakwanela ukugubungela imfuneko yemihla ngemihla ye-vitamin K1 exeliweyo.

Zeziphi izinto zezityalo zesibini eziqulethwe kwimifuno yasekhitshini?

Ubukhulu becala zizinto zezityalo zesibini eziguqula imifuno ibe ngamayeza amayeza. Ezi, umzekelo, i-carotenoids (ebandakanya i-beta carotene), i-flavonoids, i-anthocyanins, i-sulfides, i-mustard oil glycosides, i-tannins, i-saponins, i-monoterpenes, kunye nezinye ezininzi.

Enye into eluncedo kakhulu kwimifuno yasekhitshini kunye nayo yonke imifuno enamagqabi aluhlaza yi-chlorophyll. Ijongwa njengesicoci segazi esigqwesileyo kwaye ikuxhasa ngokufanelekileyo ukukhupha umzimba. I-Chlorophyll inokukhusela iiseli kubungu kunye neetyhefu zayo ezinetyhefu kakhulu (i-aflatoxins).

Imifuno yasekhitshini isebenza njani emzimbeni?

Imiphumo yemifuno yasekhitshini iyahluka kakhulu kuxhomekeke kwiintlobo. Nangona kunjalo, ekubeni isityalo sihlala siqulethe izinto ezininzi ngexesha elinye, uluhlu olubanzi lweziphumo luyafezekiswa. Izinto ezininzi zezityalo zesibini nazo zomeleza kwaye zixhasana kwimpembelelo yazo.

Izinto zesityalo ezikhankanyiweyo zikwasebenza kunye neevithamini, iiminerali, kunye nezinto zokulandelela eziqulethwe. Ngale ndlela, imifuno yokupheka idla ngokuba nenye

• i-antioxidant enamandla,
• anti-ukudumba,
• ukukhupha ityhefu,
• anticancer,
• ukomeleza amajoni omzimba,
• antimicrobial kunye
• isiphumo sokutya.

Ezi propati ke sele zijoliswe kwizifo eziqhelekileyo zoluntu. Izifo ezingapheliyo zempucuko zikhula ngakumbi

• Uxinzelelo olugqithisileyo lwe-oxidative (imifuno ine-antioxidant effect),
• iinkqubo ezingapheliyo ezivuthayo (imifuno ine-anti-inflammatory effect),
• amajoni omzimba abuthathaka (imifuno yomeleza kwaye ikhulula amajoni omzimba),
• amandla abuthathaka e-endogenous detoxification (amayeza axhasa umzimba kwi-detoxification),
• Usulelo ngebhaktheriya, umngundo, okanye iintsholongwane eziphosa umzimba ngaphandle kolungelelwaniso (imifuno ineempembelelo ze-antimicrobial) ngokunjalo
• i-intestinal mucosa eyonakeleyo kunye ne-intestinal flora ephazamisayo (imifuno inceda ukubuyisela impilo yamathumbu).

Eyona nto ibalulekileyo imifuno yasekhitshini - iziphumo, iipropati, kunye nokusetyenziswa okunokwenzeka
Ngezantsi sichaza ngokufutshane iimpawu ezibaluleke kakhulu, iziphumo, kunye neendawo zokusetyenziswa kwemifuno yasekhitshini echazwe ngasentla. Ukuba unomdla kwiinkcukacha malunga nemifuno nganye, unokuzifumana ngokulandela amakhonkco afanelekileyo.

Basil

I-Basil yenye yezona zityalo ezaziwayo zasekhitshini ekhitshini laseMeditera. Idla ngokusetyenziswa kuphela ngokunxulumene neetumato, kodwa enyanisweni, ingena phantse kuyo yonke iresiphi enokucingeleka. Kwi-basil kukho ua iioli zayo ezibalulekileyo (umzekelo, linalool, i-citral, i-eugenol, njl.), ezine-anti-inflammatory, antibacterial, kunye ne-analgesic, kunye ne-anti-cancer effects. Ewe, isiphumo sokuchasa ukudumba kuthiwa sinokuthelekiswa naleyo ye-Cox-2 inhibitors, amayeza aqhelekileyo achasene nokudumba asetyenziswa kwizifo ezingapheliyo zokudumba ezifana ne-arthritis.

Ukongeza, i-basil iqulethe into yesityalo i-cineole, ene-expectorant kunye ne-antibacterial properties, ngoko ke i-basil inefuthe elithomalalisayo kwizifo zokuphefumla (ingqele, isifuba, kunye ne-hay fever).

Enye into kwi-basil yi-estragole. Umntu uhlala efunda ukuba kuyingozi empilweni. Kwizifundo ezihambelanayo, nangona kunjalo, i-estragole ecocekileyo yahlukaniswa kwisityalo kwaye ilawulwa kwizilwanyana zokuvavanya kwifom egxininiswe kakhulu. Nangona kunjalo, nokuba ungatya amacephe amathathu okanye amane amagqabi e-basil anqunqiweyo ngosuku, awungekhe utye iidosi eziphezulu kangako. I-Basil ikwanezinye izinto ezininzi ezinokuhlawulela iziphumo ezinobungozi zento nganye.

Dill

IDill inxulumene nefennel. Iyaziwa ngokukodwa njenge-spice yazo zonke iintlobo zamalungiselelo ekhukhamba. Ngokusisiseko, nangona kunjalo, ingena phantse kuzo zonke iisaladi, i-smoothies, idiphu, kunye neesosi. Kwiyeza leyeza, idill imiselwe ukuba i-flatulence kunye nokulahlekelwa ngumdla ngenxa yokuba inefuthe lokuphilisa kunye nokulawula kwinkqubo yokugaya.

I-Garden cress kunye ne-nasturtium

Njengamayeza amaninzi ekhitshini, i-cress ithathwa njengegazi lendalo elincinci. Umxholo wayo ophezulu we-antioxidant kuthiwa unoxanduva lokuthintela ukubunjwa kwe-thrombus kunye nokugcina imithwalo yegazi ikhululekile. Ngokuqinisekileyo, zombini zinempembelelo enenzuzo kuxinzelelo lwegazi oluphezulu.

Izinto ezihlabayo kwi-cress nazo zinefuthe elihle kakhulu lokuchasana nokudumba kunye ne-expectorant, ukwenzela ukuba zihlambulule iindlela zomoya xa ubanda. Ngelo xesha, i-cress - ngakumbi i-nasturtium - ithathwa njenge-antibacterial enamandla, ngoko sele isetyenziswe kumalungiselelo okulwa nezifo ze-urinary kunye nezifo zomkhuhlane.

Icress kulula kakhulu ukuzikhulisa ngokwakho. I-Garden cress ikhula kwifestile ngeentsuku ezimbalwa - kwaye egadini, i-nasturtium ide ibonakale kwakhona kwaye kwakhona emva kokuba izinzile.

I-Chervil

I-chervil emnandi kunye ne-spicy ekuqaleni ivela eMpuma Yurophu kwaye inxulumene neparsley, idill kunye ne-aniseed. Imimandla yokusetyenziswa kwayo iyafana ngokuhambelanayo. I-Chervil isetyenziselwa ukunambitha isuphu kunye neesosi, kodwa kunye neemveliso zobisi. Esikhundleni se-quark kunye ne-cream cheese, unokuphinda uhlaziye i-tofu ye-silken ecocekileyo, ibhotela emhlophe ye-almond (enongwe ngejusi yelamuni kunye netyuwa encinci), okanye i-vegan cream cheese kunye ne-chervil kunye nezinye imifuno. I-Parsley kunye ne-tarragon zihamba kakuhle kakhulu kunye ne-chervil.

Kuthiwa i-chervil ineempawu zokunciphisa igazi kunye nokuqinisa ngokubanzi kunye nokuvuselela umphumo.

Coriander

I-coriander (amagqabi ayo) yaziwa ngakumbi kwindawo yeyeza elilolunye ngenxa yesiphumo sayo ekucingelwa ukuba siyayikhupha. Kufuneka ikwazi nokuhlanganisa iintsimbi ezinzima, ezifana ne-mercury enetyhefu kakhulu, ngaphandle kwengqondo. Nangona kunjalo, i-coriander kufuneka isetyenziswe kuphela kule njongo ngokudibanisa ne-chlorella kunye negalikhi yasendle, zombini inokubopha kwaye isuse i-mercury ekhutshwe kwi-coriander. Ngaphandle koko - ngoko kuthiwa - kungenzeka ukuba i-mercury echithwe iyaqhubeka ijikeleza emzimbeni kwaye ingakhokelela kumonakalo. Ngoko ke, kucetyiswa ukuba ungasebenzisi i-coriander ngobuninzi.

I-Coriander iphinda incede kwiingxaki zokugaya ukutya (i-flatulence, isisu esibuhlungu, ukuziva ugcwele), izifo, kwaye, ngenxa yesiqulatho esiphezulu se-antioxidant, izifo ezingapheliyo zokudumba ezifana ne-rheumatism.

I-oregano kunye ne-marjoram

I-Basil, i-oregano, kunye ne-marjoram ziphakathi kwemifuno yasekhitshini yaseMeditera. Ngombulelo kwimpembelelo yayo enamandla ye-antimicrobial, i-oregano yenye ye-antibiotics ye-herbal kwaye ibuye ibe ne-antifungal kunye ne-parasite-fighting properties, ngoko ingasetyenziselwa ukuhambelana nokuhlanjululwa kwamathumbu xa kwenzeka iimpawu ezihambelanayo.

Ngelo xesha, i-oregano iphikisana nokubunjwa kwegazi kwaye ngoko ithathwa njengegazi lendalo. Njengazo zonke imifuno, i-oregano nayo inezakhono zokulwa ne-antioxidant, kodwa iqulethe izixa ezikhulu ze-antioxidants (i-flavonoids kunye ne-phenolic acids) ithatha indawo yesithathu kuluhlu lwezona zinto zinamandla zokulwa ne-antioxidant.

Umxholo wayo ophezulu weeoli eziyimfuneko yenza i-oregano ibe liyeza elilungileyo lekhaya kwiingxaki zokuphefumla kunye nokugaya. I-Marjoram inesiphumo esifanayo kwi-oregano kodwa ayomelele kangako. Isetyenziselwa amayeza esintu kwiingxaki zokugaya ukutya.

Kancinci

I-Parsley yinto ebizwa ngokuba yi-aquaretic, oku kuthetha ukuba imiselwe kwi-naturopathy yokugungxulwa kunye nokuvula umgudu womchamo kunye nezintso ukuze kuthintelwe isinyi kunye namatye ezintso. Ngelixa amayeza aqhelekileyo okugungxulwa anokukhokelela ekunqongophelweni kwepotassium, iparsley ide inike umzimba isixa esikhulu se potassium, ewe, sesona sidlo sityebileyo se potassium.

Iparsley ingasetyenziswa ngokuchasene nomphefumlo onukayo. Ukwenza oku, vele uhlafune inxalenye yamagqabi e-parsley rhoqo, njengetshungama. Kwangaxeshanye, lo mlinganiselo ukhulula isitshisa kunye neemvakalelo zokuzala.

Iparsley kuthiwa iyakwazi ukuthomalalisa kwaye inike izinto ezingenabungozi ze-carcinogenic ezingena emiphungeni zivela emoyeni (umz. umsi wecuba) - isiphumo esikhokelele ekubeni iparsley inikwe isincomo kumayeza esintu ukuthintelwa komhlaza wemiphunga.

Peppermint

I-Peppermint ngugqirha omkhulu. Nangona kunjalo, iyonwatyelwa yonke imihla njengeti ngabantu abaninzi ngenxa yevumba layo elihlaziyayo. I-Mint iluncedo kakhulu kwizikhalazo zesisu ngenxa yokuba isusa iibhaktheriya ezinobungozi, kwaye ikhulula i-cramps kunye ne-flatulence. Ikwakhuthaza ukuhamba kwenyongo, ngaloo ndlela ikhulula isibindi kunye nokuthintela i-gallstones.

I-Peppermint ikwaliyeza elidala nelisebenzayo lentloko. I-oyile yabo ebalulekileyo kuthiwa inesiphumo se-analgesic kanye njengeepilisi eziqhelekileyo zentloko.

Igayiwe phantse nayiphi na isaladi, i-peppermint sisityhilelo. Inika yonke iresiphi ubumnandi obuhlaziyayo obungenakufanekiselwa naso nasiphi na esinye isithako.

IChives

IiChives sisithako esiqhelekileyo kubantu abaninzi kangangokuba ukusebenza kwabo kuhlala kujongelwa phantsi ngokupheleleyo. Kuba eneneni, i-chives iyabulela kwiikhompawundi zesulfure, sisicoci segazi esikhulu kunye ne-expectorant. Kufuneka kwakhona ihlise amanqanaba e-cholesterol, uxinzelelo lwegazi, kunye neswekile yegazi kwaye ithintele i-arteriosclerosis, i-stroke, kunye nokuhlaselwa kwentliziyo.

Iichives zikwanazo nefuthe le-diuretic kwaye zixhasa impilo yezintso kunye nesinyi. Izinto ezimbini zezityalo i-quercetin kunye ne- kaempferol nazo zenza i-chives ibe licandelo elibalulekileyo kuthintelo lomhlaza.

Kwixesha elizayo, musa ukuzikhawulela kwii-chives ezimbalwa zokuhlobisa, kodwa ufefe isiqingatha se-chives phezu kwesandwich okanye isaladi.

Ioli yeLemon

I-lemon balm ithathwa njengesityalo esiphilisayo esinokuthi sisetyenziselwe ukuphazamiseka kokulala, isifo se-bowel syndrome, i-hyperthyroidism, kunye ne-cardiac arrhythmia. I-lemon balm idla ngokulungiswa ngendlela yeti. Igqabi le-lemon balm lihlala lihombisa enye okanye enye idessert eneziqhamo.

I-lemon balm nayo inokunqunyulwa kwaye yongezwe kwiisaladi zeziqhamo okanye izitya zekhrimu. Incasa ngokufanelekileyo kwiisaladi zemifuno entsha kwaye ngokuqinisekileyo kwi-smoothies eluhlaza.

Ngaba imifuno yasekhitshini inokusetyenziswa ngexesha lokukhulelwa?

Amayeza asekhitshini anokusetyenziswa ngexesha lokukhulelwa, nangona kumlinganiselo ophantsi ngokwesiko ekhitshini (1 - 2 amacephe ngosuku) okanye njengeti, kuba ezinye zezinto eziqulethweyo zinokuvuselela isibeleko, ezinokukhokelela ekuhlaselweni okanye ukopha.

Ngaba abantwana bangakwazi ukutya imifuno yasekhitshini?

Ukunye nabantwana, ngokuqinisekileyo kuya kufuneka usebenzise imifuno yasekhitshini ngokwemiyinge emincinci. Apha kulungele ukuba unika abantwana imifuno ngokwahlukileyo kwisitya esincinci ukuze bazincede ukuba bafuna. Imifuno yasekhitshini ke ngoko akufuneki idityaniswe kwiismoothies zabantwana, njengoko incasa yendalo yemifuno ihlutshwa ziziqhamo ezinjengeebhanana, iindlela zokulumkisa umzimba azihoywa kwaye amayeza amaninzi ke ngoko anokutyiwa ngempazamo.

Uninzi lwexesha, nangona kunjalo, izilumkiso malunga nemifuno zibhekisela kumalungiselelo agxininiswe kakhulu, njengeoli ecocekileyo efunekayo, engasetyenziswanga ngaphakathi kubantwana nangaphandle, ukuba kunjalo, kuphela ngokukhawuleza kakhulu.

Ngaba ungasebenzisa amayeza asekhitshini ukuba usebenzisa iyeza?

Kuba amanye amayeza asekhitshini anokuba nefuthe "lokunciphisa igazi" - ngakumbi ukuba uyongeza kwi-smoothie ngobuninzi - ukuba kufuneka uthathe amayeza okunciphisa igazi rhoqo, kufuneka uwasebenzise kuphela kwiidosi eziqhelekileyo ekhitshini. kwaye ungaqhubeki kwaye utye izixa ezikhulu.