Kithi, abantu abahlala kude nezindawo ezishisayo, umbuzo wokuthi umbala ubhanana kufanele ubonakale ungaqondakali, futhi impendulo kuwo kuyabonakala: kahle, yebo, ophuzi! Kodwa akudingekile neze. Amabhanana nawo abomvu, i-orange, emnyama futhi ... nje eluhlaza! Nansi izinhlobo zakamuva zezithelo ezishisayo nokukhuluma.
Ukwenziwa kwamakhemikhali
I-khalori eluhlaza ubhanana ngokuyinhloko kuxhomeke ezinhlobonhlobo. 
Kubalulekile! Zonke izinhlobo eziningi zebhanana zingahlukaniswa ngezigaba ezimbili eziyinhloko: imifino, ikhulu kakhulu, ne-dessert, encane futhi enhle kakhulu. Umehluko omkhulu phakathi kwalezi zinsuku wukuthi lezi zinsuku zidliwe zidabukile, kanti okokuqala kufanele kuphekwe.
Izithelo ezinobunzima obunzima bombala obuluhlaza noma obomvu zibizwa ngokuthi "platano" noma "plantin". Ziyi-calories kakhulu emvelweni yezihlobo zazo.
I-100 g yalesi sithelo iqukethe u-90-145 kcal, futhi ngemva kokuba ifike ngokugcwele (yellowing), okuqukethwe kwekhalori kuyanda kakhulu, kufinyelela ku-110-156 kcal.
Kuzo izinhlobo zezithelo ze-dessert, iphethini elingaphambene nalokhu liyabonakala: uma nje izithelo zinamahlamvu aluhlaza, okuqukethwe kwabo kwekhalori kuhlala cishe ngo-110 kcal nge-100 g, kepha njengoba bevuthiwe, inani lokudla okunomsoco liye lafinyelela ku-95 kcal. 
Ukudla okunomsoco webhanana elihlaza kune-21% ama-carbohydrate (isitashi, i-mono- kanye ne-disaccharides), amaprotheni angu-1.5% namafutha angu-0.7% (futhi isilinganiso samaphesenti we-acids saturated kanye ne-polyunsaturated fatty acids emkhiqizo kufanayo).
Funda kabanzi mayelana nezinzuzo zebhanana, kanye nendlela yokwenza nokuthi ubhanana obomisiwe bunjani.Cishe ngo-74% wezithelo kukhona amanzi, kanti ngaphezu kuka-1.5% kuphela i-fibre yokudla (fiber).
Ukwakhiwa kwe-vitamin yesithelo akuxhomekile kumbala wayo.
Lapha kukhona:
- i-vitamin A (retinol ne-beta-carotene);
- I-Vitamin B1 (thiamine);
- i-vitamin B2 (riboflavin);
- i-vitamin B3 (i-nicotinic acid);
- i-vitamin B4 (i-choline);
- i-vitamin b5 (i-pantothenic acid);
- I-Vitamin B6 (pyridoxine);
- i-vitamin B9 (folic acid);
- i-vitamin C (ascorbic acid);
- i-vitamin E (tocopherol);
- i-vitamin K.
Phakathi kwamaminerali ukuthi amabhanana ahlanzekile, okokuqala, kuyadingeka ukubiza amagama okubhaliwe:
- i-potassium - 348 mg;
- i-magnesium - 42 mg;
- i-sodium, i-31 mg;
- i-phosphorus - 28 mg;
- i-calcium - 8 mg.
Kukhona ezinye izici ezilandelanayo emaspini - fluorine, selenium, iron, manganese kanye ne-zinc. Ama-amino acids abalulekile njenge-lysine, i-methionine, i-tryptophan nayo ibaluleke kakhulu ekubunjweni kwesithelo.
Kodwa-ke, konke okubalwe ngenhla kuzo zombili izithelo eziphuzi neziluhlaza. Kodwa umehluko omkhulu ekubunjweni kwesithelo, ngenxa yokuthi ososayensi baqhubeka bekhuluma ngezinzuzo ezinkulu zebhanana eluhlaza, kubonakala sengathi kukhona ama-indigestible (ngokwemigomo yesayensi) engamelana nayo. 
Kubalulekile! I-starch ephikisayo inomphumela omuhle kakhulu emathunjini. Akugciniwe emathunjini amancane, ukungena ekoloni, lapho inqubo yokuvuthwa yenzeka khona. Ngenxa yalesi sici, umkhiqizo ikuvumela ukuba ugcine umuzwa wokugcwala isikhathi eside kakhulu. Ngaphezu kwalokho, inqubo yokukhiqiza i-microflora ezuzisayo emathunjini amakhulu, ekhuthazwa yi-starch engeyona-digestible, inciphisa kakhulu ingozi yomdlavuza kulesi sakhi.
Ngakho-ke, ngokuphathelene nokwakhiwa kwamakhemikhali nokuqukethwe kwekhalori, ubhanana obuluhlaza, nakuba okufana nabalingani bawo obuphuzi, ngesikhathi esifanayo, banezinzuzo ezithile.
Ngenxa yalesi sizathu, izakhamuzi ezinolwazi emazweni ashisayo, futhi ngemuva kwazo, kanye nabaseYurophu abaningi bakhetha ukudla okuhlukile kwesithelo.
Ezincwadini ezithandwayo, ngokuvamile kuvame ukuthola isitatimende sokuthi ubhanana obuluhlaza uhlobo oluthile lwezithelo ezikhethekile zezitshalo. Empeleni, akunjalo. Phakathi kwemibala engavamile yesikhumba salezi zithelo akulona aluhlaza. 
Noma yiliphi ubhanana eliphuzi linombala onjalo ngaphambi kokuvuthwa, futhi konke okunye akuyona into engaphezu kwendlela yokumaketha. Kodwa lokhu akusho ukuthi isitatimende mayelana nezinzuzo zebhanana eluhlaza luyiqiniso futhi, ungazivumeli uzikhohlise ngokukhokha ngokweqile okuthile okungahambi kahle.
Kungenzeka yini ukuba udle ubhanana oluhlaza
Yiqiniso, kungenzeka, kodwa hhayi ngendlela esasijwayele ukuyenza ngayo.
Uyazi? Kunezinhlobo zezitshalo zebhanana ukuthi abantu emazweni ashisayo (ikakhulukazi abaseBrazil) bapheka futhi badle njengoba nje senza amazambane. Lezi zithelo zithengisa eziluhlaza, ngakho-ke kulula ukuthutha nokulibala isikhathi somonakalo. Kodwa-ke, ngokuthenga "imifino-izithelo" ezinjalo, lo msikazi uyayilungisa endaweni enobumnyama, ebese ewufaka ngephepha. Lapho isithelo siphephuka, siphunduwe (ngomese, ngeke sisebenze ngezandla, isikhumba sinzima kakhulu) futhi siboshwe noma sibilisiwe, bese sisetshenziselwa njengendwangu eseceleni kuya esitsheni esikhulu.
Akuyona imfihlo kunoma ubani ukuthi ubhanana uvame ukuwela emashalofini ezitolo zethu. 
Kodwa-ke, ukuthenga umkhiqizo onjalo, asinasengozini. Ungalinda aze aphenduke ophuzi, kodwa awukwazi ukwenza lokhu. Kodwa ngesimo esisodwa.
Iqiniso liwukuthi ubhanana obuluhlaza abukwazi ukudliwa buhlaza. Kumele bahlaselwe ukwelashwa okushisa, ngoba isitashi esivela kuzo asikafiki isikhathi sokuguqula ushukela.
Ukudla izithelo ezinjalo ngesimo sawo sokuqala kufana nokufuna amazambane aluhlaza. Ukudla okunjalo akufanelekele isisu sethu, kuhlanjululwe kabi, ngaphandle kwalokho kunomusa ongajabulisayo obabayo.
I-banana e-dessert encane (lezi zinhlobo, ngeshwa, ziqhubeke zihlala zingavamile), azikwazi ukudliwa eziluhlaza, kodwa zinganakwa.
Ngakho-ke, uma ungaqiniseki ukuthi kukhona i-exot "ehloniphekile" phambi kwakho, futhi hhayi izithelo zefodder isusiwe ngezikhathi ezithile, ungadikibali: umuntu ozelwe futhi ohlala endaweni ebandayo, lokhu kuyamangalisa. Thenga futhi ngesibindi ugosa, ubilise, udilize noma u-blanch! 
Kunokuwusizo
Ngakho-ke, ake sicabangele izinzuzo zebhanana eluhlaza ngaphezu kwezivuthiwe.
Kubalulekile! Enye ibhanana iqukethe ingqikithi yenani le-potassium yansuku zonke.
Ngesimiso senhliziyo
Izinzuzo zezithelo ezivuthiwe ze-system cardiovascular are principally determined by content high potassium.
Uju lwe-Hawthorn, i-hellebore, i-chervil, i-wiper yaseYurophu, i-cantaloupe, isithombo, i-roqueball, inambuzane inomphumela omuhle ohlelweni lwezinhliziyo.I-Potassium inendima ebalulekile ekugcineni izinga lenhliziyo. Ukunciphisa ukucindezelwa kwegazi ezitsheni, lesi sakhi samakhemikhali sinikeza ukuvimbela ukuphefumula kwe-atherosclerosis, umfutho wegazi ophakeme, i-angina pectoris kanye nezinye izifo ezihambisana nomsebenzi wokukhubazeka kwengqondo.
Ipheshana lokugaya
Ubhanana obuhlaza ngumthombo wesitashi esimelana naso, ngenkathi sidla izithelo ezivuthiwe, sithola ushukela. Uyini umehluko phakathi kwalezi zinto ezimbili emathunjini ethu, sesivele sisho.
Kodwa akusikho konke. Izithelo zaseTropical ziqukethe ama-fatty acids e-polymeaturated o -ga-3 ama-acids, okuphakathi kwezinye izindawo ezizuzisayo, eziba nethonya elihle ekukhiqizeni ama-enzyme esiswini nasemathunjini.
I-Omega-3 itholakala ku-ikhadini, i-sweet sweet pepper, i-actinidia, i-cashews, i-walnuts, i-ulethisi, i-arugula.
Ngaphezu kwalokho, kukhona inguqulo (engakabonakali ngokuphelele) ukuthi ubhanana obuluhlaza abukwazi nje ukuvimbela ukuqala kwesilonda esiswini, kodwa ngisho nokuphilisa lesi sifo.
Indlela yokwelashwa ukuthi isithelo se-pulp, ukungena esiswini, asihambisani ne-asidi lapho futhi senze ezindongeni zayo njengamafutha ashubile, kusebenze ukwakheka kwe-mucus, okuvikela futhi isisu kusuka kwesenzo esilimazayo nesilonda (ulcers) sendawo yemvelo . 
Uyazi? Kusobala ukuthi, kusukela ekubukeni kwe-botany, ibhanana iyinhlangano yamabele, futhi isitshalo ngokwawo singotshani.
Izinto ezisebenzayo eziqukethe ubhanana obuluhlaza zivuselela zonke izinqubo zomzimba emzimbeni, ziphuthumise umsebenzi wesisu futhi zandise umkhuhlane wamathumbu. Lokhu ikakhulukazi ngenxa yefiber ezintweni.
Kodwa uma i-fibre yokudla isiza ukugwema ukuqothulwa, khona-ke ngehudo, ibhanana elihlaza liyasiza ngoba livimbela imiphumela eyingozi kakhulu yalesi simo - ukuphelelwa amandla kwamanzi.
I-Bilberry, i-pear, i-hazel, i-chokeberry emnyama, i-cornel, ne-persimmon nayo iyasiza ekurheni.
Ukuze isistimu yemisipha
Lapha futhi, kufanelekile ukukhumbula i-potassium. Lesi sici, kanye ne-calcium ne-phosphorus, futhi sikhona esithelweni, sidlala indima ebalulekile ekulondolozeni umthamo wesikasa samanzi emzimbeni, okusho ukuthi kuthinta uhlelo lwemizimba. 
Ukwengeza, ukugcina ithoni ye-muscle, ukuvimbela ukutholakala kwezibhamu, izikhukhula, ukuxoshwa okukhulu, umzimba udinga ukugcina isilinganiso esanele sodium. Njengoba sikhumbula, le mineral ingatholakala futhi emgqonyeni wezithelo ezishisayo.
Ngesimiso sezinzwa
Ngesimiso sezinzwa, okubalulekile kakhulu amavithamini eqembu B equkethe izithelo eziluhlaza. Ngenxa yemiphumela yabo, sibhekana kangcono nokucindezeleka, siphumelele ukucasula nokukhathazeka, silale kangcono ebusuku.
Kanti futhi ebhanana i-amino acid tryptophan, ekwenzeni ukwelashwa iqhaza ekuqaliseni kwethu ebuchosheni bethu benye ye-hormone "emnandi" kakhulu - i-serotonin.
Ngendlela, le nto ayifuni nje ukuba sibe nomuzwa wenjabulo, iyasiza kakhulu ohlelweni lwesisipha kanye nomsebenzi wokuzivocavoca, kodwa futhi ngenxa yalokho ukugaya igazi kukhulisiwe, okungukuthi, ubhanana ukukhuthaza ukuphulukiswa kwesilonda. 
Ukuze ubuchopho
Amavithamini weqembu B aphethele ngokugcwele umsebenzi webuchopho. Bathuthukisa inkumbulo, banda ukuhlushwa, kunciphisa umuzwa wokukhathala.
Ukusebenzisa ithanga, i-honeysuckle, i-sunberry, i-safari, ama-apula, i-rosemary, i-currant emhlophe ithuthukisa inkumbulo.Akusizi ngalutho "ikhanda" lethu kanye ne-potassium engenhla.
Ngakho-ke, abantu abasebenza emsebenzini wengqondo, kanye nabafundi kanye nabafundi ezikoleni ngesikhathi sokuhlolwa, kuyasiza kakhulu ukufaka ukudla okunamnandi kwezithelo ezibandayo.
Ngokuba isimo samazinyo namathambo
I-calcium, edingekayo ngamazinyo namathambo, iqukethe ubhanana oluhlaza, kodwa lesi sici asikho kakhulu kubo, njengesibonelo, ushizi noma i-curd.
Kodwa lezi zithelo eziyisimangaliso zinamandla okugcina i-calcium emzimbeni, yingakho izinzuzo zabo ohlelweni lwamathambo zibonakala kahle. 
Ngesikhumba
Ukwakhiwa kwezithelo ze-vitamin kanye nezamaminerali akuzuzisi nje kuphela ezithombeni zethu zangaphakathi, kodwa futhi nokubukeka kwethu.
Ukuze wenze isikhumba esisha futhi siphumule, ungasebenzisa lo mkhiqizo njengokudla, noma ungayifaka emasikini e-cosmetic ahlukene kanye ne-tonic, okuye kwaqashelwa isikhathi eside ngobuhle obunokuhlangenwe nakho.
Uyazi? Maye, isintu sisengozini yokungena ebhanana maduzane. Ekuqaleni kwekhulu lama-20, uhlobo olukhethekile lwefungus lwavela enyakatho-mpumalanga ye-Amerika eNyakatho-mpumalanga yeSouth America olubizwa ngokuthi "isifo sePanamani"; lucasula izihlahla zebhanana emhlabeni jikelele futhi zabhubhisa ngokuphelele izinhlobo ezihlukahlukene zeGros-Michel, ezihle kakhulu. I-fungus iyashintsha ngokushesha kunokuba ososayensi banesikhathi 'sokusungula' izinhlobo ezintsha zebhanana eziphikisana nalesi sifo, futhi ngubani ozothola lo mhlanga uhlala umbuzo.
Kungenzeka yini
Kungakhathaliseki ukuthi yini esingayisho ngezindawo eziningi ezizuzisayo zebhanana, lo mkhiqizo usuyinto engavamile futhi engavamile ngathi.
Ngenxa yalesi sizathu, ngezikhathi ezithile zokuphila kwakho, kanye nokuba khona kwezimo ezithile zempilo, kuyasiza ukuphatha ukudla okunjalo ngokuqapha okunempilo, futhi kungcono ukubonana nodokotela wakho kusengaphambili. Kodwa sisenza ukubhuka okunye.
Ngesikhathi sokukhulelwa
Ukwakhiwa kwebhanana ne-vitamin kanye nezamaminerali kwenza kube kuhle kakhulu ekusetshenzisweni ngesikhathi sokukhulelwa. Kubaluleke kakhulu ukuthi umama olindelekile athola isilinganiso esinqunyiwe se-folic acid, i-potassium, i-calcium ne-phosphorus.
I-folic acid itholakala ekudleni okunjenge-shallots, anyanisi oluhlaza, i-quince, i-sea buckthorn, i-zucchini, isithombo esimnyama, i-kivano, i-peaches.Noma kunjalo, noma yikuphi ukuhlolwa kokudla phakathi nalesi sikhathi akuthandeki. Ubhanana obuhlaza obunzima bungabangela inkathazo enkulu kumama olindelwe ngemisebenzi yamathumbu, futhi kufanele ukwazi ukuwapheka kahle.
Kubalulekile! Uma, ngaphambi kokuqala kokukhulelwa, owesifazane wayevame ukudla ubhanana obuluhlaza, futhi uyaqiniseka ukuthi uyazi ukuthi angakhetha kanjani futhi azipheke, azikho ukuphikisana. Kodwa uma unquma ukuthola umkhiqizo omusha owusizo, kungcono ukulinda isikhathi "esiphephile" esengeziwe.
Nge-HB
Lokhu ngenhla kusebenza ngokulinganayo esikhathini sokuncelisa. Kulo mhlaba, ukuxhumana phakathi kwalokho umama adla kanye nengozi engase ibe yindodana akuyona into eqondile njengesikhathi sokukhulelwa, kodwa kusekhona ukuqapha.
Ngesifo sikashukela
Kodwa ngesifo sikashukela, ubhanana obuluhlaza luphephe kakhulu kunezinye eziphuzi, ngoba ziqukethe ushukela omncane, kanti isitashi esingafuni ukuholela ekukhuphukeni okweqile kwihukela legazi.
Kodwa lokhu akusho ukuthi umkhiqizo onjalo uhambisana ngokugcwele nokudla kwesiguli esinesifo sikashukela, ngoba sisakhuluma ngama-carbohydrate. 
Ngaphezu kwalokho, izifo zezinhlobo zokuqala nezesibili zihambisane nezidlo ezihluke ngokuphelele, ngakho-ke indlela yokwenza imikhiqizo kufanele ibe yedwa.
Kubalulekile! Uma kwenzeka isifo sikashukela, ubhanana obuluhlaza bungadliwa kuphela ngokuvunyelwa kodokotela, ngobuncane futhi kulandela izincomo zezokwelapha eziqinile.Isibonelo, esinye sezici ze-starch eziqukethe ubhanana obuluhlaza yisikhathi eside kakhulu esihambisana nokuqedwa kwalesi sitho emzimbeni. Isiguli sesifo sikashukela lokhu kungaba inkinga enkulu.
I-starch itholakala ku-asparagusi, itheniphu, ikhabe, ubhontshisi, ubhontshisi omhlophe.
Lapho ulahlekelwa isisindo
I-banana eluhlaza yinto ehle kakhulu ephuzi kulabo ababukela izikhonkwane zabo. Njengoba, ngenxa yezimpawu ezibonakalayo zokwakhiwa kwamakhemikhali, lo mkhiqizo ikuvumela ukuba ugcine umuzwa wokugcwaliseka isikhathi eside, ngesikhathi sokulahlekelwa kwesisindo lokhu yilokho okudingayo. 
Yini ongayenza nabo
Uma, sithenge ibhanana ejwayelekile, thina, singacabangi kabili, susa i-peel kuso futhi sidle inyama enhle kakhulu, ngesithelo esiluhlaza isibalo esilula ngeke sisebenze.
Ungazama, njengoba bekusho, kodwa ukunambitheka kuyisiphambano phakathi kwamazambane ahlaza, ama-apula, ukhukhamba nama-persimmons, futhi iphunga, ukulibeka ngomoya omnene, hhayi emnandi kakhulu.
Kubalulekile! Ubhanana obuhlaza kufanele bupheke!
Nazi izindlela ezimbili. Okokuqala: ucabange ukuthi sinesithelo, futhi senze into enhle kuyo. Owesibili: njengabakhileyo emazweni amaningi ashisayo, baphathe banana njengemifino. 
Izindlela zokupheka kungaba yilezi: ukupheka, ukunambisa, ukupheka, ukupheka noma ukucheka, kodwa okokuqala sisebenzisa ushukela njenge-spice oyinhloko nosawoti okwesibili.
Njengoba ungasimangazi muntu ngebhanana elimnandi, sincoma iresiphi yomsindo wokuphuza ubhiya.
Ngaphezu kwamabhanana ambalwa aluhlaza, sizodinga:
- ukupheka amanzi - 1-2 amalitha;
- ilamula noma i-lime - ucezu olulodwa;
- garlic - 2-3 clove;
- iwayini noma i-apula uviniga - izipuni ezimbili;
- amafutha yemifino (umnqumo noma i-sunflower) - izipuni ezimbili;
- usawoti, pepper ukunambitha.
Okokuqala ubeke ubhanana ukuba udla. Ngesikhathi amanzi eshisa, sisusa isikhumba esithelweni, senza ukusikeka kwesikhashana ngommese (qaphela ukuthi ungatholi inyama), ngoba ngeke isebenze ukuhlanza izithelo ezingavuthiwe ngezandla zethu. 
Kanciphisa ngokuphelele izithelo zibe ngamanzi abilayo ngamanzi anosawoti, ulethe emathunjini futhi, futhi, ususe umlilo, ushiye ukuba ukhululeke imizuzu engu-10.
Okwamanje, yenza u-garlic sauce. Esikhathini izitsha ezilungiselelwe zibeka garlic oqoshiwe, engeza amafutha, uviniga, usawoti, pepper omusha omnyama. Qedela i-sauce ngejusi lemon (lime) bese uxuba kahle.
Engeza emanzini lapho ubhanana abilisiwe khona, ingilazi yamanzi abilisiwe ukuyeka inqubo yokubilisa, ususe ipanini emlilweni bese uvumela amanzi aphuze kancane. Sithatha izithelo ezibilisiwe bese siwasika emasongweni angaba ngu-1 cm ububanzi.
Ubhanana obubekwe esitsheni bembethe nge-garlic sauce. Isitsha silungile! Ungayisebenzisa njenge-snack, futhi ungasebenzisa njengesitsha esihlangene sokudla inyama noma izilwane zasolwandle. 
Uyazi? Emashumini angu-30 ekhulwini lokugcina eJalimane, amabhanana athiwa "izithelo ezingezona izwe", ngoba izimali ezidingekayo ekuthengeni zazisetshenziselwa ezinye izinhloso. Kwakukhona ngisho nomkhankaso ophelele phakathi odokotela abathi ukudla ubhanana kuzoholela ekunqandeni ama-guts.
Kungalimaza
Ukudla ubuthi lwe-Banana kunzima kakhulu. Uma kuqhathaniswa nabalingani bawo abangaphandle, lesi sithelo asincane amathuba okubangela ukugula. Izinkinga zamathumbu, ukuqhaqhaqhaza nokuqhafaza kungenzeka lapho kuqala, ngenxa yokungakwazi, siqala ukudla amabhanana aluhlaza aluhlaza.
Kodwa-ke, ukuze kuncishiswe izingozi ezingenzeka, izondlo zokunciphisa izondlo zincoma ukugwema ekudleni lo mkhiqizo kanye namanzi amaningi. 
Yiqiniso, kuyingozi ukudla ukudla okunamakhemikhali amakhemikhali, kepha lezi zingozi zisebenza ngokufanayo nanoma imuphi imikhiqizo eyosinda ezokuthutha eside (okuhloselwe ukugcina isikhathi eside).
Ngenxa yezizathu zokuphepha, izithelo zinconywa ukuba zigeze kahle ngaphansi kwamanzi agijima ngaphambi kokuba uqale ukuhlanza.
Ukunakekelwa okukhethekile kufanele kuthathwe uma kuziwa kubantu abanomlando we-varicose veins noma thrombophlebitis. Ngengozi kukhona nalabo abaye bahlaselwa isifo senhliziyo noma isifo sohlangothi.Ikhono lezithelo ukwandisa igazi ngokwezinhlobo ezinjalo zezakhamizi yindawo engathandeki kakhulu.
Futhi, yiqiniso, ungasebenzisi kabi i-carbohydrate eluhlaza. Ukwedlulisa umthamo wansuku zonke wezithelo ezimbili, sinethuba lokuguqula ukudla okunjalo ukuze kusetshenziswe kube yingozi futhi kuyingozi. 
Ubhanana ngumkhiqizo ohlukile ngokuphelele, okungcono ukusebenzisa ngendlela engavamile kunomuhlobo ovuthiwe. Mhlawumbe akuyona into enhle kakhulu futhi enomnandi, ngaphezu kwalokho, kunengcindezi futhi engathandeki, kodwa iyinqobo futhi, ebaluleke kakhulu, iyasiza kakhulu.
