Ezona ndlela ziFanelekileyo zokuTlatyiswa kweSisu kunye nokuSebenza kweSisu

Amaqhosha ebhulukhwe kunye neqhuma eliphuma ngaphambili kwilokhwe yakho. Ndiqinisekile ukuba akukho mntu ufuna ukubona umbono onjalo. Kodwa kuyenzeka kuthi ngamaxesha athile.

Isizathu sesi amafutha esiswini... nangasiphi na isizathu amafutha esiswini Iyacaphukisa kwaye yenye yeendawo ezifuna ukunyibilikiswa ngokukhawuleza.

amafutha esiswini ukuphazamisa ngokwengqondo nangokwengqondo. Nangona ukwimilinganiselo efunekayo, ukugqithisa kunokwenzeka kwisisu.

Kuyimfuneko ukudumba Kwakhona, i-lubrication yommandla wesisu idla ngokubangelwa yimikhwa yokutya. Kukho imikhwa ekufuneka siyitshintshe ukuze sinciphise amanqatha esiswini.

Ukuba ukugqithisa kwisisu kubangelwa ukukhukhumeza, umsebenzi wakho ulula. Unokuyiphatha ngokulula ngeenguqu ezimbalwa. Amanqatha esiswini Oko kuthetha ukuba ufuna utshintsho olukhulu ngakumbi. Isicelo tshisa amanqatha esiswini ve ukunyibilikisa isisu izinto zokwenza…

Iingcebiso zokuphulukana neFat yesisu

Ukuba ukugqithisa kwisisu akubangelwa ukuvuvukala, kufuneka ukhangele izisombululo kwixesha elide. Ukongeza kwiinguqu kwisondlo sakho, kuyimfuneko ukugxila ekusebenzeni.

Kukho izisombululo ezininzi kulo mba, ukusuka ekutyeni ukuya kwimithambo. ukunyibilika kwamafutha esiswini Khangela iingcebiso ezingezantsi ukuze ulahle i-cellulite kuloo ndawo.

Kuphephe ukutya okuneswekile

Ukutya okuninzi okunje ngeetyhubhu zeswekile, iikeyiki, iipastries, ii-bagels, isosi, ketchup, iigranola bar, ubisi kunye netshokholethi emhlophe, ipasta, isonka, umgubo omhlophe, isoda, iijusi ezipakishiweyo, isiraphu, iti enencasa, iyogathi enencasa ineswekile.

Ukunciphisa ukutya okunoshukela kuya kunceda ukunciphisa ukuthathwa kwekhalori kunye nomngcipheko wesifo senhliziyo, uxinzelelo lwegazi, uhlobo lwe-2 yeswekile, ukuphefumla okungahambi kakuhle, i-ADHD kunye nomhlaza.

Ukwandisa ukusetyenziswa kwe-vitamin C

Ivithamin C Igcina uxinzelelo lwe-oxidative kunye neengxaki ezininzi zempilo kude. Iziqhamo kunye nemifuno efana neorenji, iilamuni, iipepile, ibroccoli, ikhaphetshu, igrapefruit kunye nekiwi ziyimithombo elungileyo yevithamin C. I-Vitamin C inceda ukugaya kwaye igcine uxinzelelo lwegazi. 

zigcine umanzi

Ukusela ubuncinane iiglasi ezisibhozo zamanzi ngosuku, ngelixa ugcina umzimba umanzi, ususa i-toxins kwaye unceda ukunciphisa umzimba kumafutha aqokelelwe kwindawo yesisu. Sela amanzi phambi kokutya ukulawula umdla wokutya.

indawo oya kuyo thambisa isisuKwakhona, khwebuka etywaleni. Utywala bubangela ukuphelelwa ngamanzi emzimbeni. Okukhona usela amanzi amaninzi, kokukhona amanzi amaninzi kunye nenkunkuma ekhutshwa ngumzimba wakho. Oku kuya kunceda umzimba ukuba ulahle i-toxins eyingozi kwaye ulahlekelwe ubunzima obuninzi ngokuhamba kwexesha.

Yitya amanqatha afanelekileyo kumafutha esisu

Okunye ukutya okuphezulu kwi-monounsaturated fatty acids kunokubangela ukuba amanqatha esisu aqokelele. Kusempilweni ukusebenzisa ioli yomnquma okanye ibhotolo.

Yitya ukutya okunempilo kunye nokuzalisa ukutya kwasekuseni

Kuphephe ukutya okuneswekile okufana nokutya okunamafutha, iilekese, itshokolethi kwisidlo sakusasa. Khetha ukutya okutyebileyo kwifiber, iziqhamo kunye nokutya okuneprotheyini eninzi. Ezi ntlobo zokutya zithatha ixesha elide ukugaywa kwaye uya kuba nentsasa epheleleyo.

Yitya ukutya okuziinkozo

Uphononongo lubonise ukuba ukusetyenziswa kwengqolowa epheleleyo ukunyibilikisa amanqatha esiswini ibonise ukuba luncedo.

Yitya iicarbohydrates ezisempilweni

Akuyimfuneko ukulahla ngokupheleleyo i-carbohydrates. iicarbohydrates Inika amandla kwaye iqulethe iivithamini ezininzi kunye neeminerali eziluncedo emzimbeni.

Imithombo ye-carbohydrate eyinkimbinkimbi efana nerayisi emdaka, i-couscous, i-cereal fiber, i-bulgur kunye nesonka esimdaka amafutha esiswiniKuyanceda ukulahlekelwa. Ezi nkozo ziphelele zibonelela ngokuhlutha ngenxa yesiqulatho sefiber ephezulu.

Sebenzisa i-omega 3 fatty acids

Omega 3 fatty acidsngamafutha anempilo anceda ukunciphisa ukuvutha. Ukutya okutyebileyo kula mafutha kunciphisa umngcipheko wokutyeba ngenxa yokuvuvukala. Nalu uluhlu lokutya okutyebileyo kwi-omega 3 fatty acids;

-Intlanzi eneoyile enje ngecarp, salmon, sardines, mackerel, ityhuna,

-Amafutha asempilweni njengeoyile yomnquma, ioyile yeeavokhado kunye neoyile yeflaxse,

Amandongomane kunye nembewu enje ngeealmondi, imbewu yeflakisi, imbewu ye-chia, i-pistachios kunye ne-walnuts;

-Izongezo ezifana neoyile yentlanzi,

kuba iti eluhlaza

Iti eluhlaza Sisiselo esinceda ukunciphisa umzimba ngokwemvelo. Ilayishwe nge-antioxidants eyaziwa ngokuba yi-catechins (EGCG, EGC kunye ne-EKG).

Izazinzulu zaseJapan zafumanisa ukuba ukutya iikatechin zeti eluhlaza kangangeeveki ezili-12 kwanceda ukunciphisa isinqe, ubunzima bomzimba, iBMI kunye noxinzelelo lwegazi.

Olunye uphononongo lubonisa ukuba i-EGCG kwiti eluhlaza icinezela imfuza ebandakanyeka kumafutha kunye ne-triglyceride synthesis kwaye inyusa ukuwohloka kwamafutha. Unokusela iikomityi ze-2-3 zeti eluhlaza ngosuku Ukuba unomdla kwi-caffeine, sebenzisa iti eluhlaza ene-decaffeinated.

Sebenzisa iiprobiotics

iiprobioticszibhaktheriya ezilungileyo ezifumaneka kukutya okuvundisiweyo okufana ne-kefir kunye ne-yogurt. Ezi microorganisms ziphucula ukugaya, ukwandisa ukugonywa, kunye nokunciphisa i-cholesterol kunye noxinzelelo lwegazi.

Iingcali zenzululwazi zicinga ukuba iiprobiotics zonyusa ukusetyenziswa kwamandla, uvakalelo lwe-insulin kunye nokuhlutha. 

Kuphephe ukutya okunomxholo ophezulu wesodium

Isodium sisondlo esibalulekileyo. Kodwa ukusebenzisa i-sodium eninzi kwimithombo yokutya nokudumbakunokubangela izifo zentliziyo kunye noxinzelelo lwegazi oluphezulu. Kunconywa ukuba udle ngaphantsi kwe-2300 mg ye-sodium ngosuku.

Ukunyibilikisa amanqatha esisuKuya kufuneka uhlale kude nokutya okunomxholo ophezulu wesodium efana neitapile, ipizza, inkukhu eqhotsiweyo, ukutya okukhenkcezisiweyo, iibhiskithi, iisoseji, isalami, ibhekoni, isuphu ekhawulezileyo, isosi ezisebhotileni, iketchup, iipickles.

Yandisa ukusetyenziswa kwefiber

Ukutya okutyebileyo kwifiber yokutya kunceda ukunciphisa umzimba ngokukhawuleza. Benza i-gel-like layer kwisisu, ngaloo ndlela ukwandisa ixesha lokugaya. Oku kukwabonelela ngokuqina. Banceda ukuphucula ukugaya ngokunyusa inani kunye neentlobo zeebhaktheriya ezilungileyo zamathumbu.

I-fiber yokutya iphucula ukuhamba kwamathumbu okutya, ikhusela ukuqhina kunye nokuqokelelana kwe-toxin. Naku ukutya okutyebileyo kwifiber:

Imifuno

Umnqathe, i-cauliflower, ikhaphetshu, isipinatshi, i-chard, i-radish, i-parsley, i-anyanisi eluhlaza, i-okra, i-eggplant, i-ertyisi, i-zucchini, i-beet, i-cucumber, i-tomato, i-lettuce.

Iziqhamo

I-apile, ibhanana, ipesika, ipere, i-orenji, iprune, irharnati, iblueberry, iqunube, iqunube, igwava, iplum, ivatala, ivatala, igrapefruit, ilamuni.

cereals 

Irayisi eBrown, irayisi emnyama, amazimba, ibhali, i-amaranth, iquinoa kunye ne-oats.

imbewu

Imbewu yeChia, imbewu yeflakisi yomhlaba, imbewu yethanga.

sebenzisa iiprotheyini ezininzi

Izazinzulu, ukutya okuphezulu kweeprotheyiniBaye bafumanisa ukuba kukhokelele ekunciphiseni ubunzima, ukunyuka kwe-metabolism, ukunyuka kwe-satiety kunye ne-fat oxidation, ukunciphisa umjikelezo wesinqe, kunye nokwandisa ubunzima bemisipha. Nalu uluhlu lwemithombo yeprotheyini ebhityileyo. Yitya ubuncinci umthombo weprotheyini kwisidlo ngasinye:

Imithombo yezityalo ezibhityileyo

Iimbotyi zezintso, iimbotyi ezibanzi, iimbotyi zesoya, iilentile, ii-chickert, amakhowa, iimbewu kunye namandongomane.

Imithombo yezilwanyana yeprotheni ebhityileyo

Amaqanda, ubisi, i-turkey, isifuba senkukhu esingenasikhumba, i-mackerel, i-salmon, ityhuna, i-haddock, i-herring, i-carp, i-yoghurt, itshizi

Yidla ukutya okunekhalori engalunganga

ukutya okunekhalori engalungangaziziqhamo kunye nemifuno efuna amandla ngaphezu kweekhalori kufuneka ziguqulwe zibe amandla emzimbeni.

Zizityebi emanzini, iivithamini kunye neeminerali. Ngoko ke, bancedisa ukunciphisa umzimba kwaye banyibilikise amanqatha kwisisu.

Qinisekisa ukuba utya ukutya okunekhalori engafanelekanga njengevatala, iitumato, i-lettuce, i-broccoli, ikofu, i-celery, i-grapefruit, ii-apile, iiorenji, i-arugula, iikomkomere kunye ne-asparagus.

Yitya ukutya okungabangeli ukuqunjelwa

Ngelixa ukutya okunye kunika imvakalelo yokuhlutha, kubangela ukuqunjelwa kwisisu. Ukutya okuninzi kunesiphumo esichaseneyo.

I-Raspberry, i-kiwi, i-melon, isipinashi, ikhukhamba, i-asparagus, i-beetroot, inyama emhlophe, iqanda elibilisiwe ziphakathi kokutya okungabangeli ukuqunjelwa.

Kuphephe ukutya okunesitatshi

Ukutya okufana nesonka esimhlophe, ipasta, i-noodles, umbona, umgubo wombona, iitapile zinomxholo westatshi ophezulu. Isitatshi siqhekeka sibe yiswekile emzimbeni wethu kwaye xa iswekile iqokelelana ngokugqithisileyo, igcinwa njengamafutha emzimbeni. Kwisisu esithe tyaba ukutya okunesitatshiZiphephe. Jikela kwezinye iindlela ezisempilweni njengesonka esimdaka kunye nerayisi emdaka.

Hlala phantsi utye

Ukutya kunye nokutya okukhawulezayo kwenza ukuba utyebe. Ukuba udla ukutya ixesha elide kunye nokuhlafuna, kuqinisekisa ukukhuselwa kwehomoni ye-satiety kunye nokukhuthaza ukutshiswa kwamafutha.

Ungasebenzisi i-Bisphenol A, ebangela ukubonakala kwamanqatha esiswini.

IBisphenol A(luhlobo lwe-organic compound efunyenwe ngokudityaniswa kwe-phenol kunye ne-polycarbonate molekyuli. Namhlanje, idlala indima ebonakalayo ekuveliseni izinto ezifana neplastiki, i-nylon, i-polyester kunye ne-PVC) Ivuselela i-estrogen, ekhuthaza ukuqokelelwa kwamafutha esiswini. . Qaphela ukuba usebenzise izixhobo zentsimbi okanye zeglasi endaweni yeplastiki.

hlala kude noxinzelelo

Umzimba uvelisa i-cortisol kunye nehomoni enegalelo ekwandeni kwamafutha esiswini ngexesha loxinzelelo. Zama ukoyisa uxinzelelo lwakho. Kule nto, unokuzama iindlela ezinje ngeyoga kunye nokuzilolonga.

Yiba neshedyuli yokulala

Ukulala kubalulekile ekugcineni i-metabolic homeostasis. Ukungaphazamisi kunye nomgangatho ophantsi wokulala kubangela ukutyeba kwaye ngokuphambene noko. Ukuphuthelwa Yandisa indlala, ukunganyangeki kwe-insulin, kunye nomngcipheko wokuqokelelwa kwamafutha e-visceral okanye esiswini. Fumana ubuncinane iiyure ezisi-7 zokulala ubusuku ngabunye. 

hamba

Imoto okanye isithuthi sikawonke-wonke sinciphisa umgama kwaye sandise i-oyile. Khetha ukuhamba umgama omfutshane. Musa ukusebenzisa imoto kuhambo olufutshane, thatha izinyuko endaweni yelifti.

Yenza umthambo wesisu

Ukuzivocavoca kwesisu Yifumane kwaye uyenze yonke imihla.

Yenza umthambo oqinileyo ngexesha elifutshane

Ukuzilolonga kwiiseshoni ezimfutshane eziphindaphindiweyo ukunyibilika kwamafutha esiswiniiyakhuthaza. njengoko kwaziwa ukubaleka; Yenza zonke izihlunu zomzimba zisebenze.

Abo bafuna ukunciphisa umzimba kunye nesisu esithe tyaba banokugcina isantya sokubaleka kunye nekhefu elifutshane lemizuzu elishumi. Kwabo banexesha elincinci, banokuthatha uhambo olufutshane lwemizuzu emi-5 ngexesha lekhefu lomsebenzi.

Ukuphulula ngeeoli eziyimfuneko

Iioli eziyimfuneko ezifana ne-peppermint, i-chamomile, i-basil inceda ukunciphisa ukuqunjelwa kunye neengxaki zokugaya. Ngenxa yale njongo, yongeza ithontsi yala oyile ezibalulekileyo kwi-oyile yemifuno kwaye uphulule isisu sakho.

Nxiba iilokhwe ezifihla inkaba

Iingubo zinokukunceda ukufihla amanqatha esisu sakho. Hlala kude kwimibala emnyama kunye nemigca ethe tye. Unokukhetha iingubo eziguquguqukayo kunye nemibala ekhanyayo.

Zenzele iziselo

ulahlekelwe ngamafutha esiswini Sebenzisa iziselo zeziqhamo kunye nemifuno ukwenza Ukususela kwiziqhamo, i-citrus, ipere, i-cranberry; Ikholifulawa, ikhaphetshu ebomvu namhlophe, ibroccoli, iBrussels ihluma ikhawulezisa imetabolism ngelixa inika amandla.

Sela incindi yezi ziqhamo nemifuno endaweni yeziselo ezingezozamvelo. Isicelo isiselo esinokunceda ukuthambisa indawo yesisu iresiphi;

Isiselo sokuthambisa isisu

Esi siselo, endiya kuchaza, siya kukunceda kwinkqubo yokubumba indawo yakho yesisu. Ngombulelo kwesi siselo, uya kulwa namanqatha kwindawo yakho yesisu ngokulula, kwaye uya kulahla ukuqunjelwa kwakho. Ngaphezu koko, iikhalori oza kuzifumana zingaphantsi kwama-300.

Iyogathi eneblueberries inceda ukutshisa amanqatha esiswini ngenxa yecalcium kunye neprotein.

Iphayinaphu, kwelinye icala, inceda ukugaya ngokuqhekeza iiproteni ngenxa ye-bromelain enzyme kumxholo wayo. Ndiyabulela kule recipe, enezityebi kwifiber, uya kukwazi ukukhupha ukuqunjelwa kwakho kwaye ususe amanzi aqokelelwe emzimbeni wakho.

Isiselo esithambisa isisu

Iikhalori: 283

Amafutha: 10.2 g

ICholesterol: 0 mg

Iikhabhothi: 40.1 g

Iprotein: 13.4 g

Isodium: 65mg

izinto

• 3 isipuni seyogathi
• Iipunipoli ezi-1 zebhotela ye-almond
• 1/2 indebe yeblueberries
• 1/2 indebe yephayinaphu
• 1 indebe ye-kale
• 3/4 indebe yamanzi

ukulungiselela

– Xuba zonke izithako kwirondo de zibe zityunyuzwe kakuhle. Isiselo sakho silungile.

– Izithako zezenkonzo enye.

Kufuneka Utye ntoni ukuze unciphise isisu?

Iti eluhlaza

I-tea eluhlaza ivuselela umzimba, ikhawuleza imetabolism kwaye ikhuthaza ukutshiswa kwamafutha. Esi siselo, esinempembelelo eqinisekisiweyo ekulahlekeni kwesisindo, siyasebenza nasekususeni igesi.

Limon

thambisa isisu Sela iglasi yejusi yelamuni endaweni yokusela iziselo ezineswekile eninzi. 

Inkukhu

Ukuthambisa isisuEyona ndlela yokutya kukutya iiprotheyini. Inkukhu enamafutha aphantsi kufuneka ihambe nawe ngesidlo sasemini kunye nesidlo sakusihlwa.

Isinamoni

IsinamoniIphelele ekuthinteleni isifo seswekile. Kubonakaliswe ukunciphisa izifiso ezimnandi. Ngoko ke ukuthambisa isisuKwakhona kukutya okufanelekileyo.

Netyhukhamba

Iphezulu kumxholo wamanzi kwaye iphantsi kweekhalori. Ingakhethwa njenge-aperitif phakathi kokutya.

iyogathi

Utyebile kwiivithamini ze-B, iiprotheyini kunye ne-calcium, i-yogurt yenye yezona zinto zilungileyo zokutya zeprobiotic. Unokwenza i-snack enkulu ngesiqhamo esiphantsi kweekhalori okanye ukhukhamba.

iqanda

Ukutya amaqanda kwisidlo sakusasa kukugcina uhluthi ixesha elide kwaye utya kancinci imini yonke. Iqulethe umgangatho we-amino acids kunye neprotheni. kakuhle ukuthambisa isisu ngokuchanekileyo.

Pisces

Ndiyabulela kwi-omega 3 ye-fatty acids kunye nomxholo weprotheyini, intlanzi inceda ukunciphisa ukutya kunye nokukhawulezisa imetabolism. Iintlanzi ezifana nesalmon kunye ityhuna zikhuthaza ukutshiswa kwamafutha ukuze unciphise umzimba kunye nokubhitya kwindawo yesisu.

Elma

kwi pectin Kukutshisa amafutha endalo kwaye ngokutya ama-apile, ufumana iikhalori ezimbalwa kakhulu.

IQuinoa

Iqukethe i-11 g yeprotheni kunye ne-5 g yefiber kwisitya ngasinye. olukhozo ukuthambisa isisu kukutya okukhulu.

Izinto omele uziphephe ukuze ulahlekelwe ngamafutha esisu

Iitapile eziqhotsiweyo

Ngokukodwa ukwenza iifries zasefrentshi ozityayo ngamafutha angenampilo kwenza kube lula ukugcina amanqatha emzimbeni ngenxa yokugcwala kwamafutha amaninzi. Njengoko unokucinga, la mafutha ahlala eqokelelwa kwisisu.

Iicawa

Xa siqwalasela ioli, iswekile kunye nomgubo oqulethwe kuwo, sibona ukuba kukho izizathu ezininzi zokuhlala kude.

Umgubo omhlophe

Abo bafuna ukugcina amanqatha esisu banokukhetha umgubo omhlophe, abo bafuna ukunyibilika banokukhetha iinkozo ezipheleleyo.

iziselo ezineswekile

Kwisisu esithe tyaba Kuphephe ukusela iswekile, carbonated kunye neziselo ezinxilisayo.

imayonnaise

I-Mayonnaise, i-80% yayo inamafutha, kukutya okulungileyo kokunyusa amanqatha esisu. Ndicinga ukuhlala kude.

Amashwamshwam anetyuwa

Ndiyazi iitshiphusi okanye iipopcorn zihamba kakuhle kakhulu ngelixa ubukele iTV okanye kwiimuvi. Ude uphoswe nayimpembelelo yaloo nto uyibukeleyo. Ukuba uwenza umkhwa, uyatsha. Amanqatha esisu sakho azakuncuma kungekudala.

Iimveliso zeDelicatessen

Iimveliso zeDelicatessen ezifana nesoseji, isoseji kunye nesalami zinamafutha amaninzi kwaye ziphezulu kakhulu kwiikhalori. Endaweni yale mveliso, esingazi ukuba siyilungiselele njani, unokukhetha ukutya okunexabiso eliphezulu leprotheyini efana nenkukhu kunye ne-turkey.

Iilekese kunye ne-confectionery

Ziswiti kakhulu, kodwa singasathethi ke ukuba zinyusa iswekile yegazi lakho.

Ucwambu lomkhenkce

Kuyimfuneko kakhulu kwiintsuku ezishushu zasehlotyeni, kumnandi kakhulu phakathi kwethu. Kodwa ungakulibali ukuba yenziwe ngeswekile kunye nekhilimu. 

Iintshukumo zokunciphisa isisu

Xa utya, ubunzima bakho busuka kuyo yonke indawo ngokulinganayo. Umzimba awutsho ukuba "kukho ukugqithisa kwisisu, ndingathanda ukutshisa amanqatha kule ndawo".

Amafutha nawo aqokelelana ngenkani esiswini nasezinqeni. Ngaphezulu, sixoxe ngeendlela zokunciphisa isisu ngesondlo. Kodwa ezi zizodwa azonelanga. Imidlalo kufuneka ibephambili kuncitshiso lwengingqi.

Unenkani engahambi nobunzima obuyayo ulahlekelwe ngamafutha esiswiniUkuze kuncitshiswe izicubu ezityebileyo kuloo ndawo, kuluncedo ukwenza ngokwesiqhelo ezi ntshukumo zilandelayo ze-pilates.

ImiSebenzi yokuQinisa isisu

ukuphakamisa umlenze

Ukugxila kunye nokulinganisela kubaluleke kakhulu kule ntshukumo. Okokuqala, beka izandla zakho emva kwentloko yakho kwindawo yokulala emqolo wakho.

Phakamisa imilenze yakho phezulu kwaye uphakamise intloko yakho ngenkxaso evela ezandleni zakho.

Zama ukulinganisela kule ndawo imizuzwana emi-5. Phinda ukunyakaza ngamaxesha angama-20.

Isikere

Lala ngomqolo kwindawo enzima kwaye uphakamise umlenze omnye emoyeni.

Yiphakamise phezulu kangangoko kwaye uyibambe ngezandla zakho.

Phinda ukunyakaza kwamaxesha angama-10, utshintshe imilenze.

ukukhaba ecaleni

Lala ngecala kwindawo enzima.

Ukugcina umqolo wakho uthe tye, yolula enye yemilenze yakho phezulu kangangoko unako.

Phinda ukunyakaza kwamaxesha angama-10, utshintshe imilenze.

Siren

Hlala kwindawo enzima imilenze yakho igobe emacaleni. Gcina umqolo wakho uthe tye, yolula kancinci kancinci ingalo yakho kwaye uyiphakamise.

Ingalo yakho kufuneka igotywe phezu kwentloko yakho kwaye isinqe sakho kufuneka sigobe.

Emva kokuhlala kule ndawo imizuzwana embalwa, buyela kwimeko yakho yokuqala. Phinda intshukumo efanayo ngesinye isandla sakho. Yenza intshukumo 5 amaxesha.

Sagittarius

Lo msebenzi uya kunceda ukusebenza esinqeni, esinqeni nasemilenzeni. Lala ngomqolo kwindawo eqinileyo kwaye ugobe imilenze yakho.

Zama ukuphakamisa isifuba sakho, intloko kunye neenyawo ngenkxaso evela ezandleni zakho ngentwasahlobo oyibeka phakathi kwemilenze yakho. Zama ukuhlala kule ndawo imizuzwana engama-20. Phefumla kancinci kwaye ubuyele kwindawo yakho yokuqala.