The 9 Best Foods and Drinks to Have Ngaphambi Kokulala

-Delile

• 1. Ama-alimondi
• 2. ETurkey
• 3. Itiye le-Chamomile
• 4. Kiwi
• 5. Ijusi le-tart cherry
• 6. Izinhlanzi ezinamafutha
• 7. Ama-walnuts
• 8. Itiye le-Passionflower
• 9. Ilayisi elimhlophe
• Okunye ukudla neziphuzo ezingakhuthaza ukulala
• Okubalulekile

Ukulala kahle kubaluleke kakhulu empilweni yakho yonke.

Kunganciphisa ubungozi bokuhlaselwa yizifo ezithile ezingamahlalakhona, kugcine ingqondo yakho iphilile, futhi kuthuthukise amasosha akho omzimba (1,, 3).

Ngokuvamile kunconywa ukuthi uthole ukulala okungaphazanyiswa phakathi kwamahora angu-7 no-9 ubusuku ngabunye, noma kunjalo abantu abaningi balwa kanzima ukuthola okwanele (,).

Kunamasu amaningi ongawasebenzisa ukukhuthaza ukulala okuhle, kufaka phakathi nokwenza ushintsho ekudleni kwakho, njengoba okunye ukudla neziphuzo kunezinto ezikhuthaza ukulala ().

Nakhu ukudla neziphuzo ezi-9 ezinhle kakhulu ongaba nazo ngaphambi kokulala ukuthuthukisa ikhwalithi yakho yokulala.

1. Ama-alimondi

Ama-alimondi awuhlobo lwesihlahla somuthi esinezinzuzo eziningi zezempilo.

Ziwumthombo omuhle kakhulu wezakhi eziningi zomzimba, njengoba i-ounce elilodwa (ama-28 amagremu) wamantongomane osiwe omile aqukethe i-18% yezidingo zansuku zonke zabantu abadala ze-phosphorus ne-23% ye-riboflavin (, 8, 9).

I-ounce ibuye inikeze ama-25% ezidingo zansuku zonke ze-manganese zamadoda kanye ne-31% yezidingo zemanganese zansuku zonke zabesifazane (10).

Ukudla ama-alimondi njalo kuhlotshaniswa nobungozi obuphansi bezifo ezimbalwa ezingalapheki, ezinjengesifo sikashukela sohlobo 2 nesifo senhliziyo. Lokhu kubangelwa amafutha, i-fiber, nama-antioxidants abo anempilo.

Ama-antioxidants angavikela amaseli akho ekuvukeleni okuyingozi okungaholela kulezi zifo ezingamahlalakhona (,).

Kuye kwathiwa ama-alimondi angasiza ukukhulisa ikhwalithi yokulala futhi. Lokhu kungenxa yokuthi ama-alimondi, kanye nezinye izinhlobo eziningana zamantongomane, angumthombo we-hormone melatonin. IMelatonin ilawula iwashi lakho langaphakathi futhi isayinisa umzimba wakho ukulungiselela ukulala ().

Ama-alimondi nawo awumthombo omuhle kakhulu we-magnesium, enikeza i-19% yezidingo zakho zansuku zonke nge-ounce elilodwa kuphela. Ukudla inani elanele le-magnesium kungasiza ekuthuthukiseni ikhwalithi yokulala, ikakhulukazi kulabo abanenkinga yokuqwasha (, 14,).

Indima yeMagnesium ekukhuthazeni ukulala kucatshangwa ukuthi ihlobene nokukwazi kwayo ukunciphisa ukuvuvukala. Ngokwengeziwe, kungasiza ekwehliseni amazinga we-hormone yokucindezeleka i-cortisol, eyaziwa ngokuphazamisa ukulala (,).

Kodwa-ke, naphezu kwalokhu, ucwaningo ngama-alimondi nokulala lincane.

Ucwaningo oluthile luhlolisise imiphumela yokondla amagundane ama-400 milligram (mg) wokukhishwa kwe-alimondi. Ithole ukuthi amagundane alala isikhathi eside futhi ajule kakhulu kunalokho ebekwenza ngaphandle kokudla i-alimondi ekhishwe (16).

Imiphumela engahle ihlobene nokulala yama-alimondi iyathembisa, kepha kudingeka izifundo ezibanzi zabantu.

Uma ufuna ukudla ama-alimondi ngaphambi kokulala ukuthola ukuthi ayayithinta yini ikhwalithi yakho yokulala, i-1-ounce (28-gram) ekhonzayo, noma mayelana nedlanzana, kufanele yanele.

Ama-alimondi awumthombo we-melatonin kanye ne-magnesium eqinisa ubuthongo, okuyizinto ezimbili ezingabenza babe ukudla okuhle abangakudla ngaphambi kokulala.

2. ETurkey

I-Turkey iyinambitheka futhi inomsoco.

Iphakeme ngamaphrotheni, ne-turkey eyosiwe enikeza cishe ama-gramu ayi-8 wamaprotheni nge-ounce (28 amagremu). Amaprotheni kubalulekile ukugcina imisipha yakho iqinile futhi ulawule isifiso sakho sokudla (, 18).

Ngokwengeziwe, i-turkey ingumthombo onesizotha wamavithamini namaminerali ambalwa, njenge-riboflavin ne-phosphorus. Kungumthombo omuhle kakhulu we-selenium, ene-3-ounce ekhonza ihlinzeka ngama-56% we-Daily Value (DV) (19).

I-Turkey inezindawo ezimbalwa ezichaza ukuthi kungani abanye abantu bekhathala ngemuva kokuyidla noma bacabanga ukuthi ikhuthaza ukulala. Okuphawuleka kakhulu, iqukethe i-amino acid tryptophan, ekhulisa ukukhiqizwa kwe-melatonin (, 21).

Amaprotheni aseTurkey nawo angafaka isandla ekhonweni lawo lokukhuthaza ukukhathala. Kunobufakazi bokuthi ukusebenzisa amaprotheni amaphakathi ngaphambi kokulala kuhlotshaniswa nekhwalithi engcono yokulala, kufaka phakathi nokuvuka kancane ubusuku bonke ().

Ucwaningo oluningi luyadingeka ukuqinisekisa indima engaba khona yeTurkey ekuthuthukiseni ukulala.

I-Turkey ingaba ukudla okuhle ongakudla ngaphambi kokulala ngenxa yamaprotheni amaningi kanye ne-tryptophan, zombili ezingadala ukukhathala.

3. Itiye le-Chamomile

Itiye le-Chamomile itiye elenziwe ngamakhambi elinganikela ngezinzuzo ezahlukahlukene zezempilo.

Kuyaziwa kakhulu ngama-flavone ayo. Ama-Flavones ayisigaba sama-antioxidants anciphisa ukuvuvukala okuvame ukuholela ezifweni ezingalapheki, njengomdlavuza nesifo senhliziyo ().

Kukhona nobunye ubufakazi bokuthi ukuphuza itiye le-chamomile kungakhuphula amasosha omzimba wakho, kunciphise ukukhathazeka nokudangala, futhi kuthuthukise impilo yesikhumba. Ngaphezu kwalokho, itiye le-chamomile linezinto ezithile ezihlukile ezingathuthukisa ikhwalithi yokulala (,, 25).

Ngokuqondile, itiye le-chamomile liqukethe i-apigenin. Le antioxidant ibophezela kuma-receptors athile ebuchosheni bakho angakhuthaza ukulala futhi anciphise ukuqwasha (,).

Ucwaningo olulodwa lwango-2011 kubantu abadala abangama-34 bathole ukuthi labo abadle i-270 mg ye-chamomile ekhishwe kabili nsuku zonke izinsuku ezingama-28 balale imizuzu engu-15 ngokushesha futhi babhekana nokuvuka okungaphansi kobusuku uma kuqhathaniswa nalabo abangazange badle okukhishwe ().

Olunye ucwaningo luthole ukuthi abesifazane abaphuza itiye le-chamomile amasonto ama-2 babike izinga lokulala elithuthukisiwe uma kuqhathaniswa nabangaphuzi.

Labo abaphuza itiye le-chamomile babenezimpawu ezimbalwa zokucindezeleka, okuvame ukuhlotshaniswa nezinkinga zokulala ().

Ukuphuza itiye le-chamomile ngaphambi kokulala kufanelekile ukuzama uma ufuna ukuthuthukisa ikhwalithi yokulala kwakho.

Itiye le-Chamomile liqukethe ama-antioxidants angakhuthaza ukulala, futhi ukuphuza kukhonjisiwe ukuthi kuthuthukisa ikhwalithi yokulala ngokuphelele.

4. Kiwi

Ama-Kiwis isithelo esinekhalori eliphansi futhi esinomsoco kakhulu.

Isithelo esisodwa siqukethe ama-calories angama-42 kuphela nenani elibalulekile lezakhamzimba, kufaka phakathi i-71% ye-DV ye-vitamin C. Inikeza abesilisa nabesifazane ama-23% kanye nama-31%, ngokulandelana, wevithamini K abayidingayo usuku ngalunye.

Iqukethe inani elihloniphekile le-folate ne-potassium kanye namaminerali amaningi wokulandela umkhondo futhi (, 30, 31).

Ngaphezu kwalokho, ukudla ama-kiwis kungasiza impilo yakho yokugaya ukudla, kwehlise ukuvuvukala, futhi kwehlise ne-cholesterol yakho. Le miphumela ingenxa yamanani aphezulu we-fiber ne-carotenoid antioxidants awanikezayo (,).

Ngokuya ngezifundo ezinamandla okuthuthukisa ikhwalithi yokulala, ama-kiwis nawo angaba okunye kokudla okuhle kakhulu ongakudla ngaphambi kokulala.

Esifundweni samasonto amane, abantu abadala abangama-24 badle ama-kiwifruits amabili ngehora elilodwa ngaphambi kokulala ubusuku ngabunye. Ekupheleni kocwaningo, ababambiqhaza balala ngokushesha ngama-42% kunangesikhathi bengadlanga lutho ngaphambi kokulala.

Ngokwengeziwe, amandla abo okulala ubusuku bonke ngaphandle kokuvuka athuthukiswe yi-5%, kanti isikhathi sabo sokulala esiphelele sikhuphuke ngo-13% (34).

Imiphumela yokukhuthaza ukulala yama-kiwis kwesinye isikhathi ibizwa nge-serotonin. ISerotonin yikhemikhali yobuchopho esiza ukulawula umjikelezo wakho wokulala (, 34,).

Kuphakanyisiwe futhi ukuthi ama-anti-inflammatory antioxidants kuma-kiwis, anjengevithamini C kanye ne-carotenoids, kungenzeka ukuthi abe nesandla emiphumeleni yabo yokukhuthaza ukulala (34,).

Ubufakazi obuningi besayensi buyadingeka ukuthola imiphumela i-kiwis engaba nayo ekuthuthukiseni ukulala. Noma kunjalo, ukudla ama-kiwis aphakathi nambili ngaphambi kokulala kungakusiza ukuthi ulale ngokushesha futhi uhlale ulele isikhathi eside.

Ama-Kiwis acebile ngama-serotonin nama-antioxidants, womabili lawo angathuthukisa ikhwalithi yokulala lapho edliwa ngaphambi kokulala.

5. Ijusi le-tart cherry

Ijusi le-tart cherry linezinzuzo ezithile ezinhle zezempilo.

Okokuqala, inikeza inani elilinganiselwe lezakhamzimba ezimbalwa ezibalulekile, njenge-magnesium ne-phosphorus. Kungumthombo omuhle we-potassium futhi.

I-8-ounce (240-milliliter) equkethe iqukethe i-17% ye-potassium owesifazane ayidinga usuku ngalunye kanye ne-13% ye-potassium edingwa yindoda usuku ngalunye (, 38).

Ngokwengeziwe, ingumthombo ocebile wama-antioxidants, kufaka phakathi ama-anthocyanins nama-flavonol (,,).

Ijusi le-tart cherry liyaziwa futhi ukuthi likhuthaza ukulala, futhi lize lafundelwa nendima yalo ekudambiseni ukuqwasha. Ngalezi zizathu, ukuphuza i-tart cherry juice ngaphambi kokulala kungathuthukisa ikhwalithi yakho yokulala (,).

Imiphumela yokukhuthaza ukulala yejusi le-tart cherry kungenxa yamanani ayo aphezulu we-melatonin (,,).

Esifundweni esincane, abantu abadala abanokuqwasha baphuza ama-ounces ayi-240 (240 ml) wejusi le-tart cherry kabili ngosuku amasonto ama-2. Balala imizuzu engama-84 ubude futhi babika ikhwalithi yokulala engcono uma kuqhathaniswa nesikhathi abangaphuzanga ngaso ijusi ().

Yize le miphumela ithembisa, ucwaningo olunzulu luyadingeka ukuqinisekisa indima yejusi le-tart cherry ekwenzeni ngcono ukulala nokuvikela ukuqwasha.

Noma kunjalo, ukuphuza ijusi le-tart cherry ngaphambi kokulala kufanele uzame uma ulwa nokulala noma ukulala ebusuku.

Ijusi le-tart cherry liqukethe i-hormone melatonin ekhuthaza ukulala futhi ingasiza ekwenzeni ukulala okuhle ebusuku.

6. Izinhlanzi ezinamafutha

Izinhlanzi ezinamafutha, njenge-salmon, i-tuna, i-trout, ne-mackerel, ziphilile ngendlela emangalisayo. Okwenza bahluke amanani abo ahlukile kavithamini D.

Isibonelo, i-3-ounce (85-gram) ekhonza i-salmon ye-sockeye iqukethe amayunithi angama-570 wamazwe omhlaba (IU) ka-vitamin D. Lokho ngama-71% we-DV yakho. Ukuphakelwa okufanayo kwe-trout rainbow trout kuqukethe ama-81% we-DV yakho (44).

Ngokwengeziwe, izinhlanzi ezinamafutha zine-omega-3 fatty acids enempilo, ikakhulukazi i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA).

I-EPA ne-DPA zaziwa ngokunciphisa ukuvuvukala. Ngaphezu kwalokho, i-omega-3 fatty acids ingavikela izifo zenhliziyo futhi ithuthukise impilo yobuchopho (,).

Ukuhlanganiswa kwama-omega-3 fatty acids novithamini D ezinhlanzini ezinamafutha kunamandla okuthuthukisa ikhwalithi yokulala, njengoba kukhonjisiwe ukuthi kukhulisa ukukhiqizwa kwe-serotonin (, 47,).

Kokunye ukuhlola, amadoda adle ama-oun ayi-10.5 (300 gram) e-salmon yase-Atlantic kathathu ngesonto izinyanga eziyisithupha alala cishe imizuzu eyi-10 kunamadoda adla inkukhu, inyama yenkomo noma ingulube.

Lo mphumela kwakucatshangwa ukuthi ungumphumela kavithamini D. Labo abaseqenjini lezinhlanzi babenamazinga aphezulu kavithamini D, ayexhunyaniswe nokuthuthuka okuphawulekayo kwikhwalithi yokulala ().

Ukudla ama-ounces ambalwa ezinhlanzi ezinamafutha ngaphambi kokulala kungakusiza ukuthi ulale ngokushesha futhi ulale ngokujulile. Kudingeka izifundo eziningi ukwenza isiphetho esiqondile mayelana nekhono lezinhlanzi ezinamafutha ukwenza ngcono ukulala.

Izinhlanzi ezinamafutha zingumthombo omuhle wevithamini D ne-omega-3 fatty acids, womabili anezakhiwo ezingathuthukisa ikhwalithi yokulala kwakho.

7. Ama-walnuts

Ama-walnuts awuhlobo oluthandwayo lwe-nut nut.

Kunenqwaba yezakhi zomsoco, ezihlinzeka ngamavithamini namaminerali angaphezu kwe-19, ngaphezu kwama-gram angu-1.9 we-fiber, ku-1-ounce (28-gram) esebenza. Ama-Walnuts acebile ikakhulukazi nge-magnesium, i-phosphorus, i-manganese, ne-copper ().

Ngokwengeziwe, ama-walnuts angumthombo omuhle wamafutha anempilo, kufaka phakathi i-omega-3 fatty acids ne-linoleic acid. Zibuye zinikeze ngama-4.3 amagremu wamaprotheni nge-ounce, okungaba lusizo ekwehliseni isifiso sokudla (18,, 51).

Ama-Walnuts nawo angathuthukisa impilo yenhliziyo. Baye bafundelwa ikhono labo lokunciphisa amazinga aphezulu e-cholesterol, okuyizinto eziyingozi enkulu yesifo senhliziyo ().

Ngaphezu kwalokho, abanye abacwaningi bathi ukudla ama-walnuts kuthuthukisa ikhwalithi yokulala, njengoba ingomunye wemithombo yokudla ehamba phambili ye-melatonin (, 53).

Ukwakheka okunamafutha e-walnuts nakho kungasiza ekulaleni okungcono. Banikela nge-alpha-linolenic acid (ALA), i-omega-3 fatty acid eguqulwe yaba yi-DHA emzimbeni. I-DHA ingakhuphula ukukhiqizwa kwe-serotonin (,).

Abukho ubufakazi obuningi bokusekela izimangalo mayelana nama-walnuts athuthukisa ukulala. Eqinisweni, azikaze zibe khona izifundo ezigxile ngqo endimeni yazo ekukhuthazeni ukulala.

Akunandaba, uma ulwa nokulala, ukudla amanye ama-walnuts ngaphambi kokulala kungasiza. Mayelana nedlanzana lama-walnuts ingxenye eyanele.

Ama-Walnuts anezici ezimbalwa ezingakhuthaza ukulala okungcono. Isibonelo, zingumthombo omuhle we-melatonin namafutha anempilo.

8. Itiye le-Passionflower

Itiye le-Passionflower ngelinye itiye elenziwe ngamakhambi ebelisetshenziswa ngokwesiko ukwelapha izifo eziningana zempilo.

Kungumthombo ocebile wama-antioxidants e-flavonoid. Ama-antioxidants e-Flavonoid aziwa ngeqhaza lawo ekwehliseni ukuvuvukala, ukukhulisa impilo yomzimba, nokunciphisa ingozi yesifo senhliziyo ().

Ngokwengeziwe, itiye le-passionflower lifundelwe amandla alo okunciphisa ukukhathazeka.

I-antioxidant apigenin ingahle ibhekane nemiphumela yokwehlisa ukukhathazeka kwe-passionflower. I-Apigenin ikhiqiza umphumela wokuthambisa ngokubopha kuma-receptors athile ebuchosheni bakho ().

Kukhona nobunye ubufakazi bokuthi i-passionflower yandisa ukukhiqizwa kwe-chemical gamma aminobutyric acid (GABA) yobuchopho. I-GABA isebenza ukuvimbela amanye amakhemikhali obuchopho enza ukucindezeleka, njenge-glutamate ().

Izici ezizolisayo zetiye le-passionflower zingakhuthaza ukulala, ngakho-ke kungasiza ukuziphuza ngaphambi kokulala.

Esifundweni sezinsuku eziyi-7, abantu abadala abangama-41 baphuze inkomishi yetiye le-passionflower ngaphambi kokulala. Balinganise ikhwalithi yabo yokulala kangcono kakhulu lapho bephuza itiye uma kuqhathaniswa nesikhathi lapho bengaliphuzanga khona itiye ().

Ucwaningo oluningi luyadingeka ukuthola ukuthi ngabe i-passionflower ikhuthaza ukulala.

Itiye le-Passionflower liqukethe i-apigenin futhi linamandla okwandisa ukukhiqizwa kwe-gamma aminobutyric acid (GABA). Lokhu kungathinta ukulala.

9. Ilayisi elimhlophe

Irayisi elimhlophe uhlamvu olusetshenziswa kakhulu njengokudla okuyisisekelo emazweni amaningi.

Umehluko omkhulu phakathi kwelayisi elimhlophe nelinsundu ukuthi irayisi elimhlophe lisuswe i-bran yalo negciwane. Lokhu kuyenza ibe ngaphansi kwe-fiber, izakhi zomzimba, kanye nama-antioxidants.

Yize kunjalo, irayisi elimhlophe lisenenani elifanelekile lamavithamini namaminerali ambalwa.

I-4-ounce (79-gram) yokuphaka irayisi emhlophe inikeza i-19% yezidingo zakho zansuku zonke ze-folate. Ibuye inikeze ngama-21% ezidingo zansuku zonke ze-thiamine zamadoda kanye ne-22% yezidingo zansuku zonke ze-thiamine zabesifazane (, 60, 61).

I-4-ounce (79-gram) enikela ngelayisi omhlophe okusanhlamvu omude iqukethe i-13% ye-DV yakho ye-manganese (10).

Irayisi elimhlophe liphezulu kuma-carbs, linikezela ngamagremu angama-22 nge-4-ounce (79-gram) ekhonzwayo. Okuqukethwe yi-carb nokuntuleka kwe-fiber kuneqhaza enkombeni yayo ephezulu ye-glycemic (GI). Inkomba ye-glycemic isilinganiso sokuthi ukudla kukukhulisa ngokushesha kangakanani ushukela wegazi (,).

Kuphakanyisiwe ukuthi ukudla ukudla nge-GI ephezulu, njengelayisi elimhlophe, okungenani ihora elingu-1 ngaphambi kokulala kungasiza ekuthuthukiseni ikhwalithi yokulala ().

Ucwaningo oluthile lwaqhathanisa imikhuba yokulala yabantu abayi-1,848 ngokususelwa ekudleni kwabo ilayisi, isinkwa, noma ama-noodle. Ukudla irayisi okuphakeme kwakuhlotshaniswa nokulala okungcono kunesinkwa noma ama-noodle, kufaka phakathi isikhathi eside sokulala ().

Ngaphandle kwendima engaba khona yokudla ilayisi elimhlophe ekukhuthazeni ukulala, kungcono kakhulu ukudliwa ngokulinganisela ngenxa yamanani aphansi okuqhathaniswa we-fiber nezakhamzimba.

Irayisi elimhlophe lingasizakala ukulidla ngaphambi kokulala ngenxa yenkomba yalo ephezulu ye-glycemic (GI). I-GI ephezulu ingakhuthaza ukulala okungcono.

Okunye ukudla neziphuzo ezingakhuthaza ukulala

Okunye ukudla neziphuzo eziningana kunezinto ezikhuthaza ukulala. Isibonelo, ingaqukatha inani eliphezulu lezakhamzimba ezifana ne-tryptophan.

Kodwa-ke, kwezinye izimo, kuncane ukucwaninga ngemiphumela yabo ethize ekulaleni.

• Imikhiqizo yobisi: Imikhiqizo yobisi, efana nengilazi yobisi, i-cottage shizi, ne-yogurt elula, yimithombo eyaziwayo ye-tryptophan. Ubisi lukhonjisiwe ukuthi luthuthukisa ukulala kubantu abadala asebekhulile, ikakhulukazi uma kuhlanganiswa nokuvivinya umzimba okulula (,, 66).
• Ubhanana: Ama-banana peels aqukethe i-tryptophan kanti isithelo uqobo saso singumthombo onesizotha we-magnesium. Zombili lezi zakhiwo zingakusiza ukuthi ulale kahle (14, 67).
• I-oatmeal: Ngokufana nelayisi, i-oatmeal iphezulu kuma-carbs ane-fiber ethe xaxa futhi kubikwe ukuthi yenze ukozela lapho idliwa ngaphambi kokulala. Ngokwengeziwe, ama-oats angumthombo owaziwayo we-melatonin ().

Okunye ukudla neziphuzo, njengemikhiqizo yobisi, ubhanana, ne-oatmeal, nakho kuqukethe izakhamzimba ezaziwa ukuthuthukisa ikhwalithi yokulala. Ukucwaninga okuqondile ngemiphumela yabo ekulaleni kungakhawulelwa, noma kunjalo.

Okubalulekile

Ukulala ngokwanele kubaluleke kakhulu empilweni yakho.

Ukudla neziphuzo eziningana kungasiza.Lokhu kungenxa yokuthi aqukethe ama-hormone alawula ubuthongo namakhemikhali obuchopho, njenge-melatonin ne-serotonin.

Okunye ukudla neziphuzo kuqukethe amanani aphezulu ama-antioxidants athile kanye nezakhamzimba, njenge-magnesium ne-melatonin, ezaziwa ngokwenza ngcono ukulala ngokusiza ukuthi ulale ngokushesha noma ulale isikhathi eside.

Ukuze uvune izinzuzo zokudla neziphuzo ezandisa ubuthongo, kungakuhle ukuziphuza emahoreni ama-2-3 ngaphambi kokulala. Ukudla ngokushesha ngaphambi kokulala kungadala izingqinamba zokugaya ukudla, njenge-acid reflux.

Kukonke, ucwaningo olwengeziwe luyadingeka ukuphothula indima ethile ukudla neziphuzo ezinakho ekukhuthazeni ukulala, kepha imiphumela yazo eyaziwayo iyathembisa kakhulu.