Kuyini Ukushoda Kwekhalori, Futhi Ingabe Kuphephile?

-Delile

• Liyini Ikhalori?
• Udinga Amakholori Mangaki Ngosuku?
• Kuyini Ukushoda Kwekhalori?
• Usebenzisa Ukushoda Kwekhalori Kokulahlekelwa Isisindo
• Ungalahla kanjani Ngokuphepha Isisindo Usebenzisa Ukushoda Kwekhalori
• Imigomo Yokunciphisa Isisindo Yesikhathi Esifushane
• Ukushoda Kwekhalori Nokuzivocavoca
• Ukushintsha Ukuziphatha
• Kungani Ukushoda Kwekhalori Kungasebenzi Njalo
• Umugqa Ophansi
• Buyekeza kwe-

Sekuyisikhathi eside kubanjwe ukuthi ukuba nokushoda kwamakhalori kuyindlela ejwayelekile ongayisebenzisa lapho uzama ukunciphisa isisindo. (Cishe uke wezwa noma wabona inkulumo ethi "calories in calories out" ngesikhathi esithile, akunjalo?)

Kepha kuyini ukusilela kwekhalori, noma kunjalo, futhi ukunciphisa amakhalori kuyindlela engcono yokunciphisa umzimba? Nakhu okushiwo ochwepheshe bokudla okunomsoco kanye nocwaningo lwakamuva mayelana nokushoda kwekhalori, indlela yokubala ukushoda kwekhalori, kanye nokuthi kuwumqondo omuhle yini noma cha.

Liyini Ikhalori?

Ngokomzimba womuntu, ikhalori isilinganiso esikhombisa inani lokudla elinenani elithile lokukhiqiza amandla. Empeleni, lokhu konke kusho ukuthi ukudla neziphuzo oziphuzayo zinikeza umzimba wakho amandla, alinganiswa ngama-calories, ukuze uphile.

Kodwa-ke, umzimba wakho udinga okungaphezu kwama-calories ukuze uhlale uphila - udinga nezakhamzimba - kufaka phakathi amavithamini namaminerali - ukuze ugcine umzimba wakho usebenza kahle. (Isibonelo, i-calcium mineral etholakala obisini isiza ukuqinisa amathambo kuyilapho i-mineral iron etholakala kubhontshisi idingeka ekusebenzeni kwamangqamuzana abomvu egazi.)

Udinga Amakholori Mangaki Ngosuku?

Kunezici ezintathu ezinquma inani lamakhalori owadingayo: isilinganiso sakho se-basal metabolic, ukuvivinya umzimba, nomphumela wokudla we-thermic.

Isilinganiso sokusetshenziswa komzimba: I-basal metabolism yakho inani lamandla adingekayo ukuze umzimba wakho uhlale uphila, njengokuthi inhliziyo yakho iphampe. Isilinganiso somuntu se-basal metabolic (BMR) sincike ezintweni eziningi ezihlanganisa ubulili, ubudala, ubude, nokukhula (okungukuthi ezinganeni). I-basal metabolism yenza cishe amaphesenti angama-50 kuye kwangama-70 ezidingo zakho zekhalori.

Umsebenzi womzimba: Umsebenzi womzimba uhlanganisa amaphesenti aphakathi kwama-25 no-40 wezidingo zakho zekhalori. Lokhu, vele, kuhlanganisa ukujima, kodwa kuhlanganisa nomsebenzi ongawuvivinyi we-thermogenesis, noma i-NEAT, amandla owashisayo ngenkathi wenza konke hhayi ukugaya, ukuphefumula, ukudla, noma ukuzivocavoca, ukupheka, ukuhlanza, ukuzulazula, ukuthayipha, njll.

Umphumela we-thermic wokudla: Umphumela we-thermic wokudla ungamandla adingekayo ukuze kugaywe futhi kumunce ukudla okudlayo. Ibalelwa phakathi kwamaphesenti amahlanu kuya kwayishumi wezidingo zakho zekhalori eliphelele.

Izazi zokudla zisebenzisa amafomula amaningi ukuthola izidingo zomuntu zekhalori. Enye yezindlela ezithandwa kakhulu yiHarris-Benedict Equation; okokuqala, ubala i-BMR yakho usebenzisa isisindo sakho, ubude, kanye nobudala, bese i-BMR yakho iphindaphindwa ngesici somsebenzi (isb: ukuthi ujwayele ukunyakaza kangakanani) ukuze unqume ukuthi mangaki amakhalori owadingayo ngosuku. Isibonelo, umuntu ongavamile noma ongakaze azivocavoce uzophindaphinda i-BMR yakhe ngo-1.2, futhi umuntu ozivocavoca ngokusesilinganisweni izinsuku ezi-3 kuya kwezi-5 ngeviki uzophindaphinda i-BMR ngo-1.55. Esikhundleni sokwenza zonke izibalo ngokwakho, ungasebenzisa isibali se-USDA ukuze unqume izidingo zakho zekhalori.

Amakhalori adinga abesifazane abadala kusuka ku-1,600 kuya ku-2,400 ngosuku, ngokusho kwe-Academy of Nutrition and Dietetics. Uma indlela yakho yokuphila inganyakazi kakhulu, ungaba semaphethelweni aphansi alolo bubanzi, futhi uma ukhuthele, uzoba seqophelweni eliphezulu. (Qaphela: Njengoba ukhula, ikhalori lakho lidinga ukuncipha, futhi uma ukhulelwe noma uncelisa, izidingo zakho zingakhula.)

Kuyini Ukushoda Kwekhalori?

Kalula nje, ukusilela kwekhalori kulapho usebenzisa ama-calories ambalwa kunomzimba wakho owasebenzisayo noma owashisayo.

Kuvame ukwelulekwa ukuthi, ukuze wehlise isisindo, kufanele udale ukushoda kwekhalori. Isibonelo, uma umuntu edinga amakhalori angu-3 000 ngosuku, ukwehlisa ukudla kwawo kwekhalori kuma-calories angu-2 500 ngosuku kudala ukushoda kwekhalori lama-calories angu-500 ngosuku. Ngo-1558, umcwaningi uMax Wishnofsky, M.D., wabala ukuthi ikhilogremu elilodwa lamafutha ligcina cishe ama-calories angu-3,500 wamandla, ngokusho kwesihloko esithi.I-Dietitian yanamuhla. Kusukela lapho, kuye kwamukelwa njengolwazi oluvamile ukuthi - mayelana nokuncipha kwesisindo - iphawundi elingu-1 lilingana nama-calories angu-3,500. Unalokho engqondweni, umbono uwukuthi ukushoda kwansuku zonke kwama-calories angu-500 kungagcina kubangele cishe iphawundi elingu-1 lokuncipha kwesisindo ngesonto. (Bheka: Ungawasika Kanjani Amakholori Wokwehlisa Isisindo Ngokuphepha)

Uma udla Okuningi ama-calories kunomzimba wakho owasebenzisayo, lokho kubizwa ngokuthi insalela yekhalori. Uma uhlala ensaleni yekhalori isikhathi eside, kungaholela ekuzuzeni isisindo. (Vele, ukuzuza okukhulu kwesisindo akuhlali kubangelwa ukudla ngokweqile - futhi kungabangelwa yizinkinga ze-metabolic noma ezinye izindaba zezempilo ezifana ne-hypothyroidism. Yingakho kubalulekile ukuya ezivivinyweni zezokwelapha zaminyaka yonke futhi ubone udokotela uma uqala ukuthola isisindo ngokuzumayo.)

Usebenzisa Ukushoda Kwekhalori Kokulahlekelwa Isisindo

I-National Institute of Health (NIH) incoma kabanzi ukulandela ukudla okunama-kilojoule ancishisiwe (afaka ukusilela kwekhalori) kubantu abakhuluphele ngokweqile noma abakhuluphele futhi abafuna ukwehlisa isisindo, kanti i-Academy of Nutrition and Dietetics nayo icacisa embikweni ka-2016 ukuthi ukushoda kwansuku zonke kwama-calories angu-500 kuya kwangu-750 kuyatuswa ngempela ekuncipheni kwesisindo.

Olunye ucwaningo olukhulunywe kaningi luyayisekela le ndlela: Ucwaningo lwango-2007 lokushoda kwamakhalori lubonise ukuthi ukunciphisa ama-calories angaba ngu-500 ngosuku kuyasiza ekufezeni ukuncipha komzimba. Kodwa-ke, isisindo esilahlekile sincike kumafutha omzimba womuntu wokuqala, ngokusho kocwaningo. Isibonelo, umuntu oqala ngenani eliphakeme lamafutha omzimba udinga ukushoda kwekhalori enkulu isikhathi esengeziwe ukuze anciphise isisindo. Ucwaningo luchaza ukuthi yingakho amadoda angalahlekelwa isisindo esiningi kunabesifazane ngokushoda kwekhalori elinikeziwe ngoba abesifazane ngokuvamile banamafutha omzimba amaningi kunabesilisa abanesisindo somzimba esifanayo.

Kodwa-ke, ucwaningo lwango-2014 olushicilelwe ku- Ijenali Yomhlaba Wonke Yokukhuluphala iveza ukuthi umhlahlandlela wokushoda kwama-calories angu-3500 ngeviki (noma ukushoda kwama-calories angu-500 ngosuku) njengomthetho ojwayelekile ongase wenziwe lula kakhulu. Abacwaningi ocwaningweni bafuna ukubona ukuthi umthetho we-calorie we-3,500 ungabikezela ukwehla kwesisindo sezifundo, kodwa imiphumela ibonise ukuthi iningi lezifundo lilahlekelwe kakhulu. Ngaphansi isisindo kunenani elibikezelwe kulo mthetho wamakholori angu-3,500. Iqiniso ukuthi kunezinto eziningi eziningi ezithinta imiphumela yokulahlekelwa kwesisindo kunokunciphisa amakhalori. Izici ezahlukahlukene ze-metabolic, ezinjenge-satiety cues zangaphakathi (okusho ukuthi, lapho uzizwa ulambile noma unelisekile), nazo zingadlala indima. Kunocwaningo oluningi olwenziwayo manje ukuthola ezinye izinto ezingadlala indima.

Ungalahla kanjani Ngokuphepha Isisindo Usebenzisa Ukushoda Kwekhalori

Nakuba ucwaningo lubonisa ukuthi isimiso sokushoda ngamakhalori angu-500 singase singabi yiziwula, kusewumhlahlandlela onconywayo wokwehlisa isisindo phakathi kwezinhlangano zezempilo zomphakathi ezifana ne-NIH, i-Academy of Nutrition and Dietetics, kanye ne-Mayo Clinic. Futhi ukuze wehlise isisindo ngokushoda kwekhalori, udinga ukusigcina isikhathi eside, kusho uJoan Salge Blake, Ed.D., RDN, uprofesa wezokudla eBoston University futhi ophethe i-podcast ye-Nutrition and Wellness !. Ungakha futhi ugcine ukushoda kwekhalori ngo:

1. Isebenzisa ama-calories ambalwa.
2. Ukwandisa umsebenzi wakho womzimba wansuku zonke ngaphandle kokwandisa ikhalori yakho yokudla.
3. Inhlanganisela yakho kokubili.

Iqiniso ngukuthi kokubili ukunciphisa ama-calories ngokuhambisana nokusebenza kakhulu (futhi ngaleyo ndlela kushise ama-calories amaningi) kuyindlela ephumelela kunazo zonke yokuthi abantu banciphise isisindo, kusho uSalge Blake. (Cabanga: Uma usika ama-khalori angama-250 osukwini lwakho bese uyagijima noma uhamba ngezinyawo oshisa ama-calories angama-250, kungazizwa kulula ukufinyelela kuleso silinganiso samakhalori angama-500 uma kuqhathaniswa nokunciphisa ukudla okudlayo ngama-calories ayi-500 kuphela.)

Lokho kusho, awufuni ukweqisa ngokusika ukudla okuningi futhi ukuzivocavoca ngokweqile ngoba akusimeme noma akunempilo isikhathi eside. "Ngenxa yokuthi ukushoda kwekhalori okuncane kuhle ekunciphiseni isisindo akusho ukuthi ukudla kancane ngangokunokwenzeka ukuze unciphise umzimba kuwumqondo omuhle," kusho isazi sokudla kwezemidlalo u-Amy Goodson, MS, RD Akufanele udle amakholori angaphansi kuka-1,000 ngosuku. , ngokwe-NIH. Uma ngabe udla amakhalori ambalwa kakhulu, empeleni kungaphazamisa ukulahleka kwesisindo futhi kugcine umzimba ekutholeni amakhalori awadingayo ukuze uhlale uphilile. Uma udla ama-calories ambalwa kakhulu ngisho nangesikhathi esifushane nje, ungazizwa ulambile, ucasuka, ukhathele, futhi uphethwe isifo sohudo kanye/noma ukuqunjelwa. Lokhu akwazisi imikhuba yokudla enempilo engagcinwa. Uma unciphisa ama-calories isikhathi eside (cabanga: izinyanga), lokhu kungaholela ekungondlekeni, ukuswela izakhi, futhi ngokuyisisekelo kukushiye usesimweni sendlala. Ngenxa yalokhu, umzimba wakho uzobambelela emafutheni njengendlela yokwenza amandla okwakha umzimba wakho, okuzogcina ngokuncipha ekunciphiseni isisindo futhi kube nomthelela emgomweni wakho.

Izinga eliphephile lokwehlisa isisindo ngamakhilogremu ayi-1 kuye kwayi-2 ngesonto, ngokusho kwe-NIH. Noma yini eshesha ukwedlula leyo ingaba yingozi futhi ibe nemiphumela yezempilo; ukuncipha okusheshayo kwesisindo kwandisa izimfuno emzimbeni futhi kungandisa ingozi yamatshe enyongo, ukungondleki kahle, ukungalingani kwe-electrolyte, nokulimala kwesibindi. Uma izinga lokuncipha kwesisindo lishesha kunamakhilogremu angu-1 kuya kwangu-2 ngeviki (okungukuthi ngemva kokuhlinzwa kwe-bariatric), kufanele libe ngaphansi kokuqondisa kochwepheshe bezokwelapha.

Futhi kubalulekile ukuthi wazi ukuthi, uma unesimo sezempilo esiyisisekelo esingahle sidale ukuzuza kwesisindo (njengohlobo 2 sikashukela noma i-hypothyroidism), ukuzama ukusebenzisa ukusilela kwekhalori kokwehlisa isisindo kungenzeka kungasebenzi. Yingakho kubalulekile ukubonana nodokotela wakho uma usanda kuncipha kakhulu noma ubuzama ukwehlisa isisindo kodwa wehluleka.

Imigomo Yokunciphisa Isisindo Yesikhathi Esifushane

"Ngokuya ngomuntu nenhloso yakhe yokwehlisa isisindo, ukushoda kwekhalori kungadinga ukwenziwa isikhathi esifushane noma eside," kusho uGoodson. "Nakuba kungenjalo ngaso sonke isikhathi i-equation ephelele, ngokuvamile ubude bokushoda kwekhalori buncike esilinganisweni sesisindo esidinga ukulahleka." Nokho, ngemva kwezinyanga eziyisithupha usebenzisa ukushoda kwekhalori ukuze wehlise isisindo, kubalulekile ukushintshela ohlelweni lokulondoloza isisindo — kungakhathaliseki ukuthi usufinyelele umgomo wakho noma cha, ngokusho kwe-NIH. Uma usulahlekelwe isisindo, ukusigcina kunzima kakhulu, futhi ukuthatha amakhefu amasonto noma izinyanga ezimbalwa ukuze uqiniseke ukuthi awubuyisi kungasiza ukugcina ukulahleka kwesisindo sakho isikhathi eside. Ngokuya nge-Transtheoretical Model (noma i-Stage of Change) esetshenziselwa ukuchaza ukuguquka kokuziphatha, isigaba sesihlanu yisigaba sesondlo lapho ukuziphatha kugcinwa khona (izinyanga eziyisithupha noma ngaphezulu) futhi kuhloswe ukuthi kugcinwe kuya phambili. Ukungena kule modi yokunakekela ngemva kwezinyanga ezimbalwa zokushoda kwekhalori akusho ukuthi udla malini, kodwa ukuzinika isikhathi sokuhambisana nezinguquko zokuziphatha kwakho futhi, ngokusekelwe kule modeli, izinyanga eziyisithupha zivame ukuba inombolo yomlingo. . Ngemuva kwalokho, uma usususile isisindo izinyanga ezimbalwa, ungabala kabusha izidingo zakho zekhalori bese wenza ukushiyeka okusha ukuze uqhubeke nemizamo yokwehlisa isisindo.

Kulelo nothi, lapho uhlangabezana nethafa lokwehlisa isisindo - okwenzekayo, futhi okuyingxenye ejwayelekile yenqubo yokwehlisa isisindo - kubalulekile ukuthi uphinde uhlole izidingo zakho zekhalori njengenye imali (yize mhlawumbe ingekho enkulu) engadingeka . Isibonelo, uma ulahlekelwe amakhilogremu ayi-10 ngokudla amakhalori angama-500 ngaphansi ngosuku cishe ezinyangeni ezimbili, izidingo zakho zekhalori zizoba zincane ngoba ulula ngamakhilogremu ayi-10. Njengalokhu, kungadingeka ukuthi uphinde uhlole izidingo zakho zamanje zekhalori ngokuya ngeBMR yakho nezinga lomsebenzi; ungahle udle ama-calories ayi-750 ambalwa kunakuqala.

Ngokufanayo, uma umgomo wakho wokulahlekelwa isisindo uhlangatsheziwe, kuzodingeka ulungise ukudla kwakho kwekhalori ngokufanele. Ukuhlala umatasatasa njalo kungasiza ekunciphiseni isisindo ngokwandisa ukushiswa kwekhalori yakho yansuku zonke (kanye nokuhlinzeka umzimba wakho ngamathani wezinye izinzuzo ezibalulekile zezempilo).

Umgomo oyinhloko ukugcina ukulahleka kwesisindo isikhathi eside futhi ungabi nesisindo sakho emuva. Yingakho i-NIH yeluleka ngokungaphezu kokushoda kwamakholori angama-500 kuya ku-1 000 ngosuku. "Iqhinga liwukwenza ukushoda kwekhalori encane ukuze isisindo osilahlekele singabuyeli," kuchaza u-Elizabeth Ward, M.S., R.D., umbhali wencwadi. Kungcono i-New Perfect. Uma uzama ukugcina ukushoda kwekhalori enkulu, cishe uzolamba kakhulu futhi ngeke unamathele ohlelweni lwakho lokudla isikhathi eside - unqamule ngokuphelele imizamo yakho yokwehlisa isisindo. Ukwehla kwesisindo okuhlala isikhathi eside kuyinselele enkulu kunokulahlekelwa isisindo sangempela, ngokusho kocwaningo lwango-2019. Ekuhlaziyweni kwe-meta kwezifundo ezingama-29 zesikhathi eside zokwehlisa isisindo, ngaphezulu kwesigamu sesisindo esilahlekile sabuyiswa futhi kungakapheli iminyaka emi-2, kwathi ngemuva kweminyaka emi-5, ngaphezu kwamaphesenti angama-80 wesisindo esilahlekile sabuyiselwa.

Ukushoda Kwekhalori Nokuzivocavoca

Abantu abasebenza kakhulu emzimbeni bangazibuza ukuthi bangakwazi yini ukunciphisa isisindo ngokushoda kwekhalori. "Ukhiye ukuqinisekisa ukuthi uphehla umzimba wakho ngokufanele ngenani lomsebenzi owenziwayo," kuchaza uGoodson. "Ukudla ama-calories ambalwa kakhulu kungaba nomthelela omubi ekusebenzeni kanye namazinga wamandla." Isibonelo, uma unciphisa ama-calories noma uzivocavoca ngamandla, ungase ube sengozini ye-triad syndrome wesifazane, ebonakala njengokuphazamiseka kokuya esikhathini nokulahlekelwa amandla.

"Ukulandelela amakhalori kungaba yingxenye ebalulekile yesibalo ukwenza isiqiniseko sokuthi abantu abakhuthele badla amakhalori anele ukuthola amandla kepha bakha ukusilela okubasiza ukuba bahlangabezane nomgomo wabo wokwehlisa isisindo," kusho uGoodson.

Njengesincomo esivamile, abantu banganciphisa ukudla kwabo kwekhalori futhi bakhulise izinga lomsebenzi wabo ukuze benze ukushoda kwekhalori. Kepha uma ungumgijimi (cabanga: ukuqeqeshelwa imarathon noma omunye umcimbi onamandla) noma unesisindo esiningi sokulahlekelwa, kungaba ukuhlakanipha ukuthinta isazi sesazi sokudla esibhalisiwe esigxile kwezemidlalo.

Ukushintsha Ukuziphatha

Ukunciphisa ama-calories nokuvivinya umzimba kakhulu kuyingxenye yempi. I-NIH iphinde income ukwelashwa kokuziphatha ngokuhambisana nokuncipha kwesisindo kanye nokwanda kokusebenza komzimba. Ngokuya nge-Transtheoretical Model (noma ama-Stage of Change), uma isimilo sizinzile isikhathi esingaphezu kwezinyanga eziyisithupha, kuba umkhuba umuntu aqhubeka nokwenza. Ukwakha imikhuba enempilo ehlala isikhathi eside impilo yakho yonke kuyinjongo yokugcina isisindo.

USalge Blake uncoma ukuhlangana nochwepheshe wezokudla obhalisiwe (i-RDN) ogxile kule ndawo ukukusiza ohambweni lwakho lokwehlisa isisindo. Isevisi ingafakwa ngumshuwalense wakho. Ungathola i-RDN endaweni yangakini ngokuya kuwebhusayithi ye-Academy of Nutrition and Dietetics bese uchofoza okuthi "Thola Uchwepheshe."

Kungani Ukushoda Kwekhalori Kungasebenzi Njalo

Ukushoda kwekhalori can kubangele ukunciphisa umzimba; kodwa-ke, "abantu abaningi balinganisela ngokweqile ukuthi mangaki ama-calories abawashisa ngokwenza umsebenzi womzimba futhi babuke kancane ukuthi mangaki ama-calorie abawadlayo," kusho uSalge Blake. Isibonelo, ucwaningo lubonisa ukuthi imishini ye-cardio nezinye izibali ezishiswe ngama-calorie zingase zilinganisele ngokweqile. Lokhu kwenza ukuzama ukwehlisa isisindo ngokwandisa umsebenzi womzimba kuphela - noma ngokubala izidingo zakho zokushoda kwekhalori kuyilapho uhlanganisa ama-calories ashiswe ngesikhathi sokuzivocavoca - kube inselele kakhulu.

Uma uzama ukulandela ukusilela kwakho kwekhalori, uSalge Blake uncoma ukusebenzisa enye yezinhlelo zokusebenza eziningi ezikhona zokulahlekelwa isisindo ukusiza ukugcina umbhalo walokho okudlayo. Gcina engqondweni, "udinga ukuqonda osayizi bezingxenye ukuze ufake inani elifanele lokudla okudlayo nsuku zonke," kuchaza uSalge Blake. "Uma izingxenye zakho zingalungile - ikakhulukazi, zingalinganiswanga kangako - kuzoba njalo nokuphumayo [inani lakho eliyingqikithi yekhalori]."

Ukuze ufeze izidingo zakho zekhalori futhi uthathe izakhi zomzimba ezidingekayo ukuze ugcine umzimba wakho uphilile, kubalulekile ukubeka phambili ukudla ukudla okunomsoco nokunciphisa ukudla okuphezulu kumafutha agcwele kanye noshukela ongeziwe. Imihlahlandlela yezokudla yango-2020-2025 yabantu baseMelika inikezela ngomthetho wama-85/15 njengesiqondiso, lapho amaphesenti angama-85 amakholori asetshenziswayo kufanele asuke emithonjeni enomsoco, kanti amaphesenti angu-15 angavela emithonjeni engenawo amakhalori afana nalawo agcwele kakhulu amafutha kanye noshukela owengeziwe (cabanga: amakhukhi, uswidi, ibhotela). (Okuhlobene: Lezi zinkombandlela ezi-5 ezilula zokudla okunomsoco aziphikiswa ngongoti nocwaningo)

Ngaphezu kwalokho, uma unomlando wokuphazamiseka kokudla (njenge-anorexia nervosa, i-bulimia, noma i-orthorexia), ungahle ungabi yilungele ukubalwa kwekhalori njengoba isimo esiyisidina sokubala ikhalori singadala ukubuyela emuva. Ngaphezu kwalokho, labo abanenkinga yokudla bachitha izinyanga eziningi noma iminyaka befunda amakhono okuziphatha afanele futhi basebenzela ekuqedeni ukungaziphathi kahle kokudla, kufaka phakathi ukubalwa kwekhalori. Ngokwephepha lango-2010 elishicilelwe ku Ijenali yeNeuroscience, ukuvinjelwa kwekhalori kungaholela ekucindezelekeni nasekudleni ngokweqile ngisho nakulabo abangenawo umlando wokuphazamiseka kwemikhuba yokudla. (Okuhlobene: Ukubala Amakhalori Kungisizile Ukwehlisa Isisindo — Kodwa-ke Ngibe Nesifo Sokudla)

Umugqa Ophansi

Ukusebenzisa ukushoda kwekhalori ekunciphiseni isisindo ngokuqinisekile kuyindlela esebenzayo, kodwa hhayi ngokwayo. Ukwandisa ukuvivinya umzimba, ukuqonda indlela yokulinganisa lokho okudlayo (njengezingxenye), noshintsho lokuziphatha oluya emikhubeni enempilo, eqhubekayo nakho kuyingxenye yezibalo. Yize abantu abaningi bakwenzile bebodwa lokhu, ukuholwa yi-RDN kungasiza ngokusekelwa kanye nogqozi oluhle oluqonde ezinhlosweni zokunciphisa isisindo.

Buyekeza kwe-