17 Akaratidzirwa Matipi Ekurara Nani Husiku

Zvemukati

• 1. Wedzera chiedza chakajeka kuratidzwa mukati mezuva
• 2. Deredza kusvibiswa kwechiedza chebhuruu manheru
• 3. Usadya caffeine zuva rovira
• 4. Deredza nguva dzisina kujairika kana dzakareba masikati
• 5. Edza kurara uye kumuka panguva dzinoenderana
• 6. Tora melatonin yekuwedzera
• 7. Funga izvi zvimwe zvinowedzera
• 8. Usanwa doro
• 9. Nyatsogadzirisa nzvimbo yako yekurara
• 10. Gadza tembiricha yako yekurara
• 11. Usadya manheru
• 12. Zorora uye bvisa pfungwa dzako manheru
• 13. Tora bhati yekuzorora kana yekugeza
• 14. Kutonga kunze kwekusagadzikana kwekurara
• 15. Tora mubhedha wakanaka, metiresi, uye mutsago
• Ita maekisesaizi nguva dzose - asi kwete usati warara
• 17. Usanwa chero zvinwiwa usati warara
• Chinokosha
• Chikafu Gadzirisa: Chikafu chekurara zvirinani

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kurara kwakanaka kwehusiku kwakakosha sekungogara uchirovedza muviri uye kudya zvine hutano.

Kutsvagurudza kunoratidza kuti kurara kwakashata kune mhedzisiro yakaipa pamahormone ako, kurovedza muviri, uye kushanda kwehuropi (,,,,).

Izvo zvinogona zvakare kukonzera kuwedzera uremu uye kuwedzera hutachiona hwehutachiona mune vese vakuru nevana (,,).

Mukupesana, kurara kwakanaka kunogona kukubatsira iwe kudya zvishoma, kurovedza muviri zvirinani, uye kuve noutano (,,,).

Kwemakumi mashoma emakore apfuura, ese ekurara mhando uye huwandu hwaderera. Muchokwadi, vanhu vazhinji vanogara vachirara zvishoma (,).

Kana iwe uchida kukwidziridza hutano hwako kana kurasikirwa uremu, kuwana kurara kwakanaka kwehusiku ndechimwe chezvinhu zvakakosha zvaunogona kuita.

Heano gumi nematanhatu humbowo-hwakavakirwa matipi ekurara zvirinani husiku.

1. Wedzera chiedza chakajeka kuratidzwa mukati mezuva

Muviri wako une wachi yechisikigo-yekuchengetedza nguva inozivikanwa seyako circadian mutinhimira (13,).

Inobata huropi hwako, muviri, uye mahormone, zvichikubatsira kuti ugare wakamuka uye uchiudza muviri wako kana yave nguva yekurara (,).

Chiedza chezuva kana chiedza chakajeka mukati mezuva chinobatsira kuchengetedza yako mutenderedzwa mutinhimira uine hutano. Izvi zvinovandudza simba remasikati, pamwe nehunhu hwekurara hwehusiku uye hurefu (,,).

Muvanhu vane kushaya hope, masikati machena kupenya kwekuvhenekerwa kwakavandudza hutano hwekurara uye nguva. Izvo zvakare zvakaderedza iyo nguva yainotora kurara ne83% ().

Chidzidzo chakafanana kune vakuru vakuru chakawana kuti maawa maviri ekujekesa mwenje mukati mezuva akawedzera huwandu hwekurara nemaawa maviri uye kugona kwekurara ne80% ().

Kunyangwe kutsvagurudza kwakawanda kuchisanganisira vanhu vane nyaya dzakakomba dzekurara, kuratidzwa kwechiedza kwezuva nezuva kungangokubatsira iwe kunyangwe iwe uchinge uine huwandu hwekurara.

Edza kuwana zuva rezuva kubhenekerwa kana - kana izvi zvisingaite - investa mune yekunyepera yakajeka mwenje chishandiso kana mababu.

Chiedza chezuva nezuva kana chakajeka chakajeka chinogona kuvandudza hunhu hwekurara uye nguva, kunyanya kana uine zvakakomba nyaya dzekurara kana kushaya hope.

2. Deredza kusvibiswa kwechiedza chebhuruu manheru

Kujekesa kuchiedza mukati mezuva kunobatsira, asi kuratidzwa kwechiedza chehusiku kune zvakapesana (()).

Zvekare, izvi zvinokonzerwa nemhedzisiro yaro pane yako circadian mutinhimira, uchinyengedza uropi hwako kufunga kuti ichiri masikati. Izvi zvinoderedza mahormone senge melatonin, ayo anokubatsira kuzorora uye kuwana hope huru (,).

Chiedza chebhuruu - izvo zvigadzirwa zvemagetsi zvakaita semafoni efoni uye makomputa anoburitsa yakawanda - ndiyo yakaipa kwazvo mune izvi.

Kune nzira dzinoverengeka dzakakurumbira dzaunogona kushandisa kudzikisa husiku bhuruu kuratidzwa kwechiedza. Izvi zvinosanganisira:

• Pfeka magirazi anovharira mwenje webhuruu (,).
• Dhawunirodha app senge f.lux yekuvharira mwenje webhuruu pane yako laptop kana komputa.
• Isa app inovhara mwenje webhuruu pane yako smartphone. Izvi zvinowanikwa kune ese maPhones uye Android mamodheru.
• Mira kuona TV uye dzima chero mwenje inopenya 2 maawa usati warara.

Chiedza chebhuruu chinonyengera muviri wako kufunga kuti masikati. Pane nzira dzinoverengeka dzaunogona kudzikisa bhuruu kujekesa mwenje manheru.

3. Usadya caffeine zuva rovira

Caffeine ine mabhenefiti mazhinji uye inodyiwa ne90% yevagari veU.S. (,,,,).

Dozi imwe chete inogona kusimudzira kutarisisa, simba, uye kuita kwemitambo (,,).

Nekudaro, kana ikadyiwa nguva yadoka masikati, caffeine inomutsa hunyanzvi hwako uye inogona kumisa muviri wako kubva pakuzorora usiku.

Mune kumwe kuongorora, kushandisa caffeine inosvika maawa matanhatu usati warara kwakanyanya kuwedzera kunaka kwehope ().

Caffeine inogona kuramba yakakwidziridzwa muropa rako kwemaawa matanhatu kusvika kumasere. Naizvozvo, kunwa yakawanda kofi mushure ma3--4 p.m. haina kukurudzirwa, kunyanya kana uine hanya necaffeine kana uchinetseka kurara (,).

Kana iwe uchishuvira mukombe wekofi masikati kana manheru, namatira nekofi yakasviba.

Caffeine inogona kukuvadza zvakanyanya kurara, kunyanya kana iwe ukanwa yakawanda mumanheru kana manheru.

4. Deredza nguva dzisina kujairika kana dzakareba masikati

Nepo mapfupi emagetsi emagetsi achibatsira, kurara kwenguva refu kana kusarongeka panguva yemasikati kunogona kukanganisa kurara kwako.

Kurara masikati kunogona kukanganisa wachi yako yemukati, zvichireva kuti unogona kunetseka kurara husiku (,).

Muchokwadi, mune kumwe kuongorora, vatori vechikamu vakapedzisira vava kurara mukati mezuva mushure mekutora nguva yemasikati ().

Kumwe kuongorora kwakaratidza kuti kunyangwe kurara kwemaminetsi makumi matatu kana mashoma kunogona kuwedzera kushanda kwehuropi masikati, kurara kwenguva refu kunogona kukuvadza hutano uye kurara mhando ().

Zvisinei, zvimwe zvidzidzo zvinoratidza kuti avo vakajaira kutora nguva dzemasikati dzemasikati havawani husina kunaka hwekurara kana kukanganisa kurara husiku.

Kana iwe ukatora nguva yemasikati yekurara uye ukarara zvakanaka, haufanirwe kunetseka. Mhedzisiro yekurara inoenderana nemunhu (,,).

Kureba kwemasikati masikati kunogona kukanganisa kunaka kwekurara. Kana uchinetseka kurara husiku, rega kurara kana kupfupisa kurara kwako.

5. Edza kurara uye kumuka panguva dzinoenderana

Muviri wako wedenderedzwa mutinhimira unoshanda pane yakatarwa chiuno, ichizvimisikidza pachawo nekubuda kwezuva nekuvira kwezuva.

Kuenderana nekurara kwako uye nguva dzekumuka zvinogona kubatsira kwenguva refu yekurara mhando ().

Imwe ongororo yakaratidza kuti vatori vechikamu avo vaive vasina kurara zvakanaka uye vaienda kunorara nguva dzekupera kwesvondo vakataura kusarara zvakanaka ().

Zvimwe zvidzidzo zvakaratidza kuti zvisina kujairika maitiro ekurara anogona kuchinja yako circadian mutinhimira uye nhanho dze melatonin, iyo inoratidza uropi hwako kurara (,,).

Kana iwe uchinetseka nehope, edza kupinda mutsika yekumuka uye kuenda kunorara panguva dzakafanana. Mushure memavhiki akati wandei, unogona kusatoda alarm.

Edza kupinda mune yakajairwa kurara / kumuka kutenderera - kunyanya pakupera kwevhiki. Kana zvichibvira, edza kumuka zvakasununguka panguva yakafanana mazuva ese.

6. Tora melatonin yekuwedzera

Melatonin yakakosha yekurara mahormoni inotaurira huropi hwako kana yave nguva yekuzorora uye kuenda kunorara ().

Melatonin zvinowedzera zvinonyanya kufarirwa kurara rubatsiro.

Kazhinji inoshandiswa kurapa kushaya hope, melatonin inogona kunge iri imwe yenzira dziri nyore dzekurara nekukurumidza (,).

Mune kumwe kuongorora, kutora 2 mg ye melatonin usati warara yakavandudza mhando yekurara uye simba zuva rakatevera uye rakabatsira vanhu kurara nekukurumidza.

Mune kumwe kudzidza, hafu yeboka rakarara nekukurumidza uye yakave nekuvandudza kwe15% muhunhu hwekurara (,).

Pamusoro pezvo, hapana mhedzisiro yekuregedza yakataurwa mune imwe yeongororo dziri pamusoro.

Melatonin inobatsirawo kana uchifamba uye uchigadzirisa kune imwe nguva yenguva, sezvo inobatsira muviri wako circadian mutinhimira kuti udzokere kune zvakajairwa ().

Mune dzimwe nyika, unoda mushonga we melatonin. Mune mamwe, melatonin inowanikwa zvakanyanya muzvitoro kana online. Tora zvakapoteredza 1-5 mg 30-60 maminetsi usati warara.

Tanga nedosi yakaderera kuti uongorore kushivirira kwako uye wozowedzera zvishoma nezvishoma pazvinodiwa. Sezvo melatonin inogona kushandura kemisitiri yehuropi, zvinokurudzirwa kuti utarise nemubatsiri wezvehutano usati washandisa.

Iwe unofanirwa zvakare kutaura navo kana iwe uchifunga nezve kushandisa melatonin seyokurara yekubatsira kumwana wako, sekushandisa kwenguva refu kwekuwedzera uku muvana hakuna kunyatso kufundwa.

Tenga zve melatonin zvinowedzera online.

Iyo melatonin yekuwedzera inzira iri nyore yekuvandudza mhando yekurara uye kurara nekukurumidza. Tora 1-5 mg kutenderedza 30-60 maminetsi usati waenda kunorara.

7. Funga izvi zvimwe zvinowedzera

Zvakawanda zvinowedzera zvinogona kukurudzira kuzorora uye kukubatsira iwe kurara, kusanganisira:

• Ginkgo biloba: Miriwo yechisikigo ine mabhenefiti mazhinji, inogona kubatsira kurara, kutandara, uye kudzikisira kushushikana, asi humbowo hushoma. Tora 250 mg 30-60 maminitsi usati warara ().
• Glycine: Zvidzidzo zvishoma zvinoratidza kuti kutora magiramu matatu eamino acid glycine kunogona kusimudzira hutano hwekurara (,, 54).
• Valerian mudzi: Ongororo dzinoverengeka dzinoratidza kuti valerian inogona kukubatsira iwe kurara uye nekuvandudza hunhu hwekurara. Tora 500 mg usati warara (,,).
• Magnesium: Inotarisira kuita zvinopfuura mazana matanhatu mukati memuviri wako, magnesium inogona kusimudzira zororo uye kuwedzera kurara mhando (,,).
• L-theanine: An amino acid, L-theanine inogona kuvandudza kutandara uye kurara. Tora 100-200 mg usati warara (,).
• Lavender: Miriwo ine simba ine zvakawanda zvinobatsira pahutano, lavender inogona kukurudzira kudzikamisa uye kugara pasi kugadzirisa kurara. Tora 80-160 mg ine 25-46% linalool (,,,,,,,).

Ita shuwa yekungoyedza izvi zvinowedzera imwe panguva. Kunyangwe ivo vasiri yemashiripiti bullet yenyaya dzekurara, dzinogona kubatsira kana zvabatanidzwa nedzimwe nzira dzekurara dzechisikigo.

Zvakawanda zvinowedzera, zvinosanganisira lavender uye magnesium, zvinogona kubatsira nekuzorora uye kurara mhando kana zvabatanidzwa nemamwe marongero.

8. Usanwa doro

Kuva nezvinwiwa zvishoma usiku kunogona kukanganisa kurara kwako uye mahormone.

Doro rinozivikanwa kukonzera kana kuwedzera zviratidzo zvekufema kufema, kuridza ngonono, uye kukanganisa kurara maitiro (,).

Iyo inochinja zvakare nguva yemanheru kugadzirwa kwemelatonin, iyo inoita basa rakakosha mumuviri wako circadian mutinhimira (,,,).

Chimwe chidzidzo chakawana kuti kunwa doro husiku kwakadzora kukwirisa kwehusiku muhusiku hwevanhu (HGH), iyo inoita mutsindo wako uye ine mamwe mabasa akakosha ().

Dzivisa doro usati warara, sezvo zvichikwanisa kudzikisira kugadzirwa kwemelatonin panguva yehusiku uye zvinotungamira mukukanganisa maitiro ekurara.

9. Nyatsogadzirisa nzvimbo yako yekurara

Vanhu vazhinji vanodavira kuti nharaunda yekurara uye kumisikidzwa kwayo zvinhu zvakakosha mukuwana husiku hwakanaka hwekurara.

Izvi zvinhu zvinosanganisira tembiricha, ruzha, mwenje wekunze, uye fenicha kuronga ().

Ongororo dzinoverengeka dzinoratidza kuti ruzha rwekunze, kazhinji kubva traffic, runogona kukonzeresa kurara uye nenyaya dzehutano hwakareba (,,).

Mune kumwe kuongorora pane yekurara nharaunda yevakadzi, vakatenderedza 50% yevatori vechikamu vakacherekedza hunhu hwekurara kana ruzha nechiedza zvadzikira ().

Kugadzirisa nharaunda yako yekurara, edza kudzikisira ruzha rwekunze, mwenje, uye mwenje wekugadzira kubva kumidziyo senge wachi dzewachi. Ita shuwa kuti imba yako yekurara inzvimbo yakanyarara, yekuzorora, yakachena, uye inonakidza.

Natsa nzvimbo yako yekurara nekubvisa mwenje wekunze neruzha kuti uwane kurara zvirinani.

10. Gadza tembiricha yako yekurara

Muviri uye tembiricha tembiricha inogona zvakare kukanganisa hutano hwekurara.

Sezvaungave iwe wakasangana nazvo munguva yezhizha kana munzvimbo dzinopisa, zvinogona kuva zvakaoma kwazvo kuwana kurara kwakanaka kwehusiku kana kuchipisa.

Imwe ongororo yakawana kuti tembiricha yekurara yakakanganisa mhando yekurara kupfuura ruzha rwekunze ().

Zvimwe zvidzidzo zvinoratidza kuti kuwanda kwemuviri uye tembiricha tembiricha kunogona kudzikisira hunhu hwekurara uye kuwedzera kumuka (,,,,,).

Inotenderera 70 ° F (20 ° C) inoita kunge tembiricha yakasununguka kune vanhu vazhinji, kunyangwe zvichitsamira pane zvaunofarira uye tsika.

Edza tembiricha dzakasiyana kuti uone kuti ndeipi yakanakira iwe. Around 70 ° F (20 ° C) yakanakira vanhu vazhinji.

11. Usadya manheru

Kudya pakati pehusiku kunogona kukanganisa kunaka kwekurara uye kusunungurwa kweHGH uye melatonin (,,,,,).

Izvo zvakati, mhando uye mhando yeanononoka-husiku snack yako inogona kuita basa futi.

Mune kumwe kuongorora, chikafu chakakwirira checarb chakadyiwa maawa mana usati warara chakabatsira vanhu kurara nekukurumidza ().

Sezvineiwo, kumwe kuongorora kwakaratidza kuti kudya kwakaderera kwecarb kwakavandudzawo kurara, zvichiratidza kuti ma carbs haagare achidikanwa, kunyanya kana iwe wajaira yakaderera carb chikafu ().

Kudya chikafu chakakura usati warara kunogona kutungamira mukusarara kwakashata uye kukanganiswa kwehomoni. Zvisinei, kumwe kudya uye kunotora maawa mashoma usati warara kunogona kubatsira.

12. Zorora uye bvisa pfungwa dzako manheru

Vanhu vazhinji vane pre-yekurara maitiro anovabatsira kuzorora.

Maitiro ekuzorora usati warara akaratidzirwa kunatsiridza hunhu hwekurara uye ndeimwe nzira yakajairika inoshandiswa kurapa kushaya hope (,,).

Mune kumwe kuongorora, kukwiza muviri kunovandudza hunhu hwekurara muvanhu vairwara ().

Maitiro anosanganisira kuteerera kumhanzi unozorodza, kuverenga bhuku, kutora bhati inopisa, kufungisisa, kufema kwakadzika, uye kuona.

Edza nzira dzakasiyana uye uwane zvinoshanda zvakanyanya kwauri.

Maitiro ekuzorora usati warara, kusanganisira mabhati anopisa uye kufungisisa, zvinogona kukubatsira kurara.

13. Tora bhati yekuzorora kana yekugeza

Bhati yekuzorora kana yekugezesa imwe nzira yakakurumbira yekurara zvirinani.

Zvidzidzo zvinoratidza kuti vanogona kubatsira kuvandudza huwandu hwekurara uye kubatsira vanhu - kunyanya vakuru - kurara nekukurumidza (,,,,).

Mune kumwe kuongorora, kutora bhati inopisa maminetsi makumi mapfumbamwe usati warara wakavandudza hunhu hwekurara uye zvakabatsira vanhu kuti vawane kurara zvakanyanya ().

Neimwe nzira, kana iwe usiri kuda kugeza zvizere usiku, kungogeza tsoka dzako mumvura inopisa kunogona kukubatsira kuzorora nekuvandudza kurara (,).

Bhati inodziya, shawa, kana bhati retsoka usati warara zvinogona kukubatsira kuzorora uye kugadzirisa yako yekurara mhando.

14. Kutonga kunze kwekusagadzikana kwekurara

Hutano hwepasi hunogona kuve honzeri yematambudziko ako ekurara.

Imwe nyaya yakajairika kufema kufema, izvo zvinokonzeresa kusagadzikana uye kukanganisa kufema. Vanhu vane chirwere ichi vanorega kufema kakawanda pavanenge vakarara (,).

Aya mamiriro anogona kunge akajairika kupfuura iwe zvaunofunga. Imwe ongororo yakati 24% yevarume uye 9% yevakadzi vane hope dzekufema ().

Dzimwe nyaya dzinozivikanwa pakurapwa dzinosanganisira kusarara kwekufamba uye chirwere che circadian kurara / kumuka, izvo zvakajairika mukuchinja kwevashandi (,).

Kana iwe wakagara uchinetseka nehope, zvingave zvakanaka kubvunza wako mupi wehutano.

Kune akawanda mamiriro akajairika anogona kukonzeresa kurara, kusanganisira kurara kufema kwemweya. Ona mutano wezvehutano kana kurara kwakashata idambudziko risingachinji muhupenyu hwako.

15. Tora mubhedha wakanaka, metiresi, uye mutsago

Vamwe vanhu vanonetseka kuti sei vachigara vachirara zvirinani muhotera.

Kunze kwenzvimbo inozorodza, mhando yemubhedha inogona zvakare kukanganisa kurara (,).

Imwe ongororo yakatarisa mabhenefiti ematiresi nyowani kwemazuva makumi maviri nemasere, ichiratidza kuti yakadzora kurwadziwa kwemusana ne57%, kurwadziwa kwepafudzi ne60%, uye kuomarara kumashure ne 59%. Yakagadzirisawo kurara kwemhando yepamusoro ne60% ().

Zvimwe zvidzidzo zvinoratidza kuti kuvata kutsva kunogona kusimudzira kurara. Pamusoro pezvo, husimbe hwemubhedha hunogona kutungamira mukuwedzera kurwadziwa kwepashure (,).

Matiresi yakanakisa nemubhedha zvakanyanyisa kuzviisa pasi. Kana iwe uchivandudza yako yekurara, isa yako sarudzo pane zvaunofarira (,,,,).

Zvinokurudzirwa kuti iwe uvandudze yako yekurara angangoita ese mashanu-makore mashanu.

Kana usati watsiva metiresi yako kana zvekuwaridza kwemakore akati wandei, izvi zvinogona kukurumidza - kunyangwe zvichidhura - gadzirisa ().

Dzvanya zvinotevera zvinongedzo kuti utengere uye enzanisa metiresi nemapiro.

Mubhedha wako, metiresi, uye mutsago zvinogona kukanganisa zvakanyanya kurara uye kubatana kana kurwadziwa kumashure. Edza kutenga yemubhedha yemhando yepamusoro - kusanganisira metiresi - makore ese mashanu kusvika mashanu.

Ita maekisesaizi nguva dzose - asi kwete usati warara

Kuita maekisesaizi ndeimwe yenzira dzakanakisa-dzakatsigirwa nesainzi dzekuvandudza kurara kwako uye hutano.

Inogona kusimudzira zvese zvehope uye yakashandiswa kudzikisa zviratidzo zvekushaya hope (,,,,).

Imwe yedzidzo muvakuru vakura yakaratidza kuti kurovedza muviri kwakapotsa hafu yenguva yainotora kurara uye yakapa mamwe maminitsi makumi mana ekurara usiku ().

Muvanhu vane kushaya hope zvakanyanya, kurovedza muviri kwakapa zvimwe zvinobatsira kupfuura akawanda madhiragi. Exercise yakaderedzwa nguva yekurara ne55%, yakazara husiku kumuka ne30%, uye kushushikana ne15% uku uchiwedzera yakazara yekurara nguva ne18% ().

Kunyangwe kurovedza muviri kwemazuva ese kwakakosha pakurara kwakanaka kwehusiku, kuzviita kunonoka masikati kunogona kukonzera matambudziko ekurara.

Izvi zvinokonzerwa nemhedzisiro inokonzeresa yekurovedza muviri, iyo inowedzera kusvinura uye mahormone senge epinephrine uye adrenaline.

Nekudaro, zvimwe zvidzidzo hazviratidze zvakashata, saka zviri pachena zvinoenderana nemunhu (,,).

Kugara uchirovedza muviri panguva dzemasikati ndiyo imwe yedzakanakisa nzira dzekuona kurara kwakanaka kwehusiku.

17. Usanwa chero zvinwiwa usati warara

Nocturia ndiro izwi rekurapa rekunyanyisa kuita weti panguva yehusiku. Inokanganisa kugona kwehope uye simba remasikati (,).

Kunwa huwandu hwemvura usati warara kunogona kutungamira kuzviratidzo zvakafanana, asi vamwe vanhu vane hunyanzvi kupfuura vamwe.

Kunyangwe hydration yakakosha kune hutano hwako, zvine hungwaru kudzikisa kudyiwa kwako kwemvura munguva yemanheru.

Edza kusanwa chero zvinwiwa maawa 1-2 usati warara.

Iwe unofanirwa zvakare kushandisa yekugezera usati warara, sezvo izvi zvichideredza mikana yako yekumuka usiku.

Deredza kudyiwa kwemvura munguva yemanheru uye edza kushandisa imba yekugezera usati warara.

Chinokosha

Kurara kunoita basa rakakosha muhutano hwako.

Imwe ongororo hombe yakabatanidza kusakwana kwehope kune imwe njodzi yekuwedzera kufutisa ne89% muvana uye 55% muvakuru ().

Zvimwe zvidzidzo zvinopedzisa kuti kuwana asingasviki maawa manomwe kusvika masere kusvika husiku husiku zvinowedzera mukana wako wekurwara nechirwere chemwoyo uye nyora chirwere cheshuga chechipiri (,,).

Kana iwe uchifarira hutano hwakakwana uye kugara zvakanaka, zvinokurudzirwa kuti iwe uite kurara kukoshesa uye kuisa mamwe emazano ari pamusoro.

Chikafu Gadzirisa: Chikafu chekurara zvirinani