14 Dzakareruka Nzira dzeKuputsa Kupfuura Neropa Rokurasikirwa Plateau

Zvemukati

• 1. Cheka Kudzoka paCarbs
• 2. Wedzera Exercise Frequency kana Simba
• 3. Tevedzera Zvese Zvaunodya
• 4. Usa Skimp paProtein
• 5. Manage Kushungurudzika
• 6. Edza Kutsanya Kunopindirana
• 7. Dzivisa Doro
• 8. Idya Zvakawanda Fibre
• 9. Inwa Mvura, Kofi kana Tea
• 10. Paradzira Mapuroteni Unyoro Mukati meZuva
• 11. Wana Nguva Yakawanda Yokurara
• 12. Shingairira Sezvinobvira
• 13. Idya Muriwo paKudya Kwese
• 14. Usatsamire paChipimo Chete
• Icho Chinokosha

Kuzadzisa chinangwa chako uremu kunogona kuva kwakaoma.

Nepo huremu huchiwanzobuda nekukurumidza pakutanga, pane imwe nguva zvinoita sekunge huremu hwako hahuzobuda.

Uku kusakwanisa kudzikisa huremu kunozivikanwa seyakaderera uremu rwenzvimbo kana mudanga, uye zvinogona kunetsa uye kuodza moyo.

Nekudaro, marongero akati wandei anogona kukubatsira iwe kutanga kudzikira huremu zvakare. Heano mazano gumi nemana ekuputsa nzvimbo yekurasikirwa uremu.

1. Cheka Kudzoka paCarbs

Kutsvagisa kwakasimbisa kuti kudya kwakaderera-carb kunonyanya kushanda pakurasikirwa nekurema.

Muchokwadi, kumwe kuongorora kukuru kwezvidzidzo gumi nematatu nekutevera kunoteedzera rinenge gore zvakawana kuti vanhu vanodya makumi mashanu kana mashoma magiramu e carbs pazuva vakarasikirwa nehuremu hwakawanda kupfuura avo vanotevedzera echinyakare uremu hwekudya ().

Kuderedza kudya kwako kwecarb kunogona kubatsira kuti uremu hwako hufambe munzira kwayo zvakare kana iwe uchinzwa kusisina tariro.

Kunyangwe kurambidzwa kwecarb kunotungamira kune "metabolic mukana" iyo inokonzeresa kuti muviri wako upise macalorie mubvunzo unoramba uchikakavadzana pakati pevanyanzvi vezvehutano nekufuta.

Zvimwe zvidzidzo zvakadzorwa zvakawana kuti yakaderera-carb chikafu chinowedzera kupisa kwemafuta uye chinosimudzira zvimwe metabolic shanduko dzinofarira kurasikirwa nekurema, nepo zvimwe zvidzidzo zvisina kuratidza maitiro aya (,,,).

Nekudaro, zvikafu zvakaderera-carb zvakagara zvichiratidzwa kudzikisa nzara uye kukurudzira manzwiro ekuzara kupfuura mamwe madhayeti. Uye zvakare, ivo vanokonzeresa kuti muviri wako ubudise maketoni, ayo akaratidzirwa kudzikisira kudya (,,).

Izvi zvinogona kukutungamira mukusaziva uchidya zvishoma, zvichiita kuti zvive nyore kutanga kudzikisa huremu zvakare pasina nzara kana kusagadzikana.

Tsvagiridzo yakawana kuti yakaderera-carb kudya kunobatsira kudzora nzara, kupa manzwiro ekuzara uye kukurudzira kwenguva refu-kurema kurasikirwa.

2. Wedzera Exercise Frequency kana Simba

Kuvandudza maitiro ako ekurovedza muviri kunogona kubatsira kudzosera pakurema kwekurema.

Izvi zvinodaro nekuti, zvinosuruvarisa, yako metabolic rate inoderera sezvaunorasikirwa nehuremu.

Imwe ongororo inosanganisira vanopfuura vanhu mazana maviri nemazana mapfumbamwe vakaona kuti pondo yega yega (0.45 kg) yehuremu yavakarasa, vakapisa 6.8 mashoma macalorie, paavhareji ().

Sezvo huremu hunodzikira, iko kufambira mberi kwekudzikira kwemetaboli muyero kunogona kuita kuti kuenderera kwekurema uremu kuve kwakaomarara zvakanyanya.

Nhau dzakanaka ndedzekuti kurovedza muviri kwakaratidzirwa kubatsira kupokana nemhedzisiro iyi.

Kuramba kudzidziswa kunosimudzira kuchengetwa kwemhasuru, chinova chinhu chikuru chinokanganisa kuti mangani macalorie aunopisa panguva yebasa uye pazororo. Muchokwadi, kurwisa kudzidziswa kunoratidzika kunge iri mhando inoshanda kwazvo yekurovedza muviri yekudzikisa uremu (,).

Muchidzidzo chemavhiki gumi nemaviri, vakadzi vadiki, vakafuta vanotevedzera kudya kwakaderera-koriori uye vachisimudza zviremu kwemaminitsi makumi maviri zuva nezuva vakasangana neavhareji kurasikirwa kwemapaundi 13 (5.9 kg) uye 2 inches (5 cm) kubva muchiuno chavo ().

Dzimwe mhando dzechiitiko chemuviri dzakaratidzirwawo kuti dzidzivirire kubva pakuderera kwemetabolism, kusanganisira kurovedza muviri kweaerobic uye yakakwira-yakasimba nguva yekudzidzira (HIIT) (,,,).

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingoita muviri, kushanda kunze kwekuwedzera kwemazuva 1-2 pavhiki kana kuwedzera kusimba kwekushanda kwako kunogona kubatsira kuwedzera yako metabolic rate

Kuita kurovedza muviri, kunyanya kudzidziswa kwesimba, kunogona kubatsira kudzikisa kudonha kweye metabolic rate inoitika panguva yekuremerwa.

3. Tevedzera Zvese Zvaunodya

Dzimwe nguva, zvinogona kuita sekunge iwe hausi kudya zvakanyanya, asi uchiri kuomerwa nekuderedza uremu.

Pakazara, vaongorori vakataura kuti vanhu vane tsika yekurerutsa huwandu hwechikafu chavanodya (,).

Mune kumwe kuongorora, vanhu vakafutisa vakashumwa vachidya makirori anosvika chiuru nemazana maviri pazuva. Zvisinei, kuongororwa kwakadzama kwekudya kwavo kwemazuva gumi nemana kwakaratidza kuti ivo vainyatsodya zvakapetwa kaviri mari iyoyo, paavhareji ().

Kuteedzera macalorie ako uye macronutrients - mapuroteni, mafuta uye carbs - zvinogona kupa ruzivo rwekongiri nezvekuti uri kutora mari yakawanda zvakadii. Izvi zvinokutendera kuti uchinje dhayeti yako kana zvichidikanwa.

Uye zvakare, kutsvagisa kunoratidza kuti chiito chekunyora zvekudya zvako wega zvinogona kuwedzera yako kuonda kurasikirwa (,).

Heano wongororo yemazhinji-mushandisi-anoshamwaridzika maapplication uye mawebhusaiti kuteedzera yako kudya kwehutano.

Kuteedzera macalorie ako uye macronutrient intakes kunogona kupa kuzvidavirira uye kukubatsira iwe kuona kana uchifanira kugadzirisa zvimwe zvekudya kuti utange kurasikirwa nehuremu zvakare.

4. Usa Skimp paProtein

Kana yako uremu hwakamira, kuwedzera yako protein yaunodya inogona kubatsira.

Kutanga, mapuroteni anosimudzira metabolic rate kupfuura chero mafuta kana carbs.

Izvi zvine chekuita neiyo thermic mhedzisiro yechikafu (TEF), kana kuwedzera mumetabolism inoitika nekuda kwekuzeya kwechikafu. Mapuroteni kugaya anowedzera macalorie kupisa ne20-30%, inova inopfuura zvakapetwa zvakapetwa kaviri semafuta kana carbs ().

Mune kumwe kuongorora, vane hutano, vakadzi vadiki vakatevera kudya kwakapa 30% kana 15% yemakorori kubva kumapuroteni pamazuva maviri akapatsanurwa. Chiyero chavo chemagetsi chakawedzera zvakapetwa zvakapetwa mushure mekudya pazuva repamusoro-protein ().

Chechipiri, protein inokurudzira kugadzirwa kwehomoni, senge PYY, iyo inobatsira kudzikisira kudya uye kuita kuti unzwe kuguta uye kugutsikana (,).

Zvakare, kuchengetedza yakakwira mapuroteni kudya kunogona kubatsira kudzivirira kubva pakurasikirwa kwemhasuru uye kudonha mumetaboli rate, zvese izvi zvinowanzoitika panguva yekuremerwa (,,).

Kuwedzera kudya kweprotein kunogona kubatsira kudzora huremu hwekurasikirwa nekuwedzera metabolism, kudzikisira nzara uye kudzivirira kurasikirwa kwemhasuru.

5. Manage Kushungurudzika

Kushungurudzika kunogona kazhinji kuisa mabhureki pakurera uremu.

Kunze kwekusimudzira kunyaradzwa kwekudya uye kukonzera chikafu chikafu, zvinowedzerawo kugadzirwa kwemuviri wako wecortisol.

Cortisol inozivikanwa se "mahormone ekudzvinyirira." Kunyange ichiri kubatsira muviri wako kupindura kunetseka, inogona zvakare kuwedzera dumbu mafuta ekuchengetedza. Uyezve, izvi zvinoita kunge zvine simba muvakadzi (,).

Naizvozvo, kuburitsa yakawandisa cortisol kunogona kuita kuti uremu huome zvikuru.

Zvinogona kutaridza sekunge iwe une pashoma kutonga pamusoro pekushushikana muhupenyu hwako, asi kutsvagurudza kwakaratidza kuti kudzidza kudzora kushushikana kunogona kubatsira kusimudzira kuonda (,).

Mune kumwe kuongorora kwevhiki sere kwevakadzi makumi matatu nevatanhatu vakafutisa uye vakafutisa, chirongwa chekushushikana-mupfungwa chaisanganisira kutandara kwemhasuru uye kufema kwakadzika zvakatungamira kuhuremu hwehuremu hwemapaundi 9.7 (4.4 kg) ().

Iyo yakawedzera kortisol yekugadzira iyo inosangana nekushushikana inogona kukanganisa kuonda. Kushungurudzika-kudzora nzira dzinogona kubatsira kusimudzira kuonda.

6. Edza Kutsanya Kunopindirana

Kutsanya kwenguva pfupi kwave kuve kwakakurumbira munguva pfupi yapfuura.

Inosanganisira kuenda kwenguva yakareba usina kudya, kazhinji pakati pe16-48 maawa.

Muitiro uyu wakapihwa mbiri nekusimudzira kurasikirwa kwemafuta emuviri uye huremu, mukuwedzera kune mamwe mabhenefiti ehutano.

Kuongororwa kwezviverengero zvenguva pfupi zvekutsanya zvakawana kuti zvakatungamira kune 3-8% yekudzikisa uremu uye 3-7% kudzikira muchiuno chakatenderedza mukati memasvondo matatu kusvika kumakumi maviri nemana ().

Kumwe kutsanya-kwezuva inzira yekutsanya kwepakati apo vanhu vanosiyana pakati pekudya mashoma macalorie pazuva rimwe uye zvakanyanya sezvavanoda rinotevera.

Imwe ongororo yakawana kuti nzira iyi yekudya yakabatsira kudzivirira kubva pakurasikirwa kwemhasuru kuwanda kupfuura zuva nezuva kirori yekudzivirira ().

Kuti udzidze nezvenzira nhanhatu dzakasiyana dzekutsanya kwepakati, verenga chinyorwa ichi.

Kutsanya kuri pakati nepakati kunogona kukubatsira iwe kushandisa mashoma macalorie, chengetedza mhasuru uye kuchengetedza yako metabolic chiyero panguva yekurema uremu.

7. Dzivisa Doro

Doro rinogona kunge richikanganisa kuonda kwako.

Kunyangwe chimwe chinwiwa chinodhakisa (maawuni mana ewaini, 1.5 maawundi edoro rakaomarara kana maoice gumi nemaviri edoro) inongova nemazana zana macalorie, haipe kukosha kwehutano. Pamusoro pezvo, vanhu vazhinji vanonwa zvinopfuura kamwechete pakagara.

Rimwe dambudziko nderekuti doro rinosunungura kuzvidzora, izvo zvinogona kukutungamira mukunyanyisa kudya kana kuita sarudzo dzakashata dzechikafu. Izvi zvinogona kunyanya kunetsa kune avo vari kuyedza kukunda maitiro asina kufanira anoenderana nechikafu.

Imwe ongororo yevanhu makumi maviri nevaviri vakapedza chirongwa chekudzikira uremu chakawana kuti kudzikisira kunwa doro kwakatungamira pakuderedzwa kwekudya zvakanyanya uye kurasikirwa kukuru pakati pevaya vane huwandu hwekushushikana ().

Uyezve, tsvagiridzo yakaratidza kuti doro rinodzvinyirira kupisa kwemafuta uye rinogona kutungamira kudumbu rekuunganidza mafuta ().

Kana yako uremu hwakamira, zvingave zvakanaka kudzivirira doro kana kungo rinwa pano neapo muzvishoma.

Doro rinogona kukanganisa kurasikirwa nekupa makarori asina chinhu, zvichiita kuti zvive nyore kudya zvakanyanya uye kuwedzera dumbu mafuta ekuchengetedza.

8. Idya Zvakawanda Fibre

Kusanganisira yakawandisa fiber mukudya kwako kunogona kukubatsira iwe kuyambuka nzvimbo yekuremerwa yekurema.

Izvi zvinonyanya kuitika kune yakasungunuka fiber, iyo mhando inonyungudika mumvura kana mvura.

Kutanga, faibha inosungunuka inodzora kufamba kwechikafu kuburikidza neyako nzira yekugaya, iyo inogona kukubatsira kuti unzwe kuguta uye kugutsikana ().

Kunyangwe kutsvagurudza kuchiratidza kuti mhando dzese dzefibre dzinogona kubatsira pakurasikirwa nehuremu, ongororo hombe yezvidzidzo zvakati wandei yakawana kuti faibha yakasviba inozivikanwa sevisitous fiber yainyanya kushanda pakuchengeta havi uye kudya kwekudya kuri pasi pesimba (,).

Imwe nzira iyo fiber inogona kubatsira kurasikirwa nekurema iri nekudzora huwandu hwekoriori iwe waunotora kubva kune zvimwe zvekudya.

Kubva pane ongororo inoongorora kudyiwa kwekoriori pakati pezvikafu zvine huwandu hwakasiyana hwefibre, vatsvagiri vakafungidzira kuti kuwedzera fiber kwezuva nezuva kubva ku18 kusvika ku36 gramu kunogona kutungamira ku130 mashoma macalorie ari kutorwa kubva kune akasanganiswa chikafu (38).

Fiber inosimudzira kuonda nekudzora kufamba kwechikafu kuburikidza neyako yekugaya kudya, kudzikisira kudya uye kudzikamisa huwandu hwemakoriori ayo muviri wako unotora kubva kuchikafu.

9. Inwa Mvura, Kofi kana Tea

Nepo zvinwiwa zveshuga zvichitungamira mukuwedzera huremu, zvimwe zvinwiwa zvinogona kubatsira kudzosera huremu hwekudzikira. Zvidzidzo zvakaona kuti mvura yakajeka inogona kusimudzira metabolism ne 24-30% kwemaawa mashanu nehafu mushure mekunwa 17-ounce (500-ml) ichishumira (,).

Izvi zvinogona kushandura kuita uremu nekufamba kwenguva, kunyanya kune avo vanonwa mvura vasati vadya, izvo zvinogona kubatsira kudzikisa kudya kwekudya.

Mune chidzidzo chevhiki gumi nemaviri chevakuru vakura vaitevera kudya kwekudzikira, iro boka rakadya mvura imwechete usati wadya rakarasikirwa nehuremu hwe44% kupfuura iro risiri remvura boka ().

Kofi uye tii zvinogona zvakare kubatsira yako kuyerwa kurasikirwa nekuedza.

Idzi zvinwiwa kazhinji zvine caffeine, iyo yakaratidzirwa kuwedzera kupisa mafuta uye kuwedzera mwero wemetabolism kusvika kusvika ku13%. Nekudaro, mhedzisiro iyi inoita kunge yakasimba kune vanhu vakaonda (,,,).

Uye zvakare, green tii ine antioxidant inozivikanwa seEGCG (epigallocatechin gallate), iyo yakawanikwa ichisimudzira mafuta kupisa ne17% mune kumwe kuongorora ().

Zvakare, kutsvagisa kunoratidza kuti kunwa zvine caffeine zvinwiwa kunogona kuwedzera zvakanyanya metabolism-kuwedzera, mafuta-anopisa mhedzisiro yekurovedza muviri (, 47).

Kunwa mvura, kofi kana tii kunogona kubatsira kusimudzira yako metabolic rate uye kubatsira nekudzikisa uremu. Caffeine uye EGCG zvakaratidzirwa kukurudzira kupisa mafuta.

10. Paradzira Mapuroteni Unyoro Mukati meZuva

Kana zvasvika kumapuroteni, haisi yako chete yekudyiwa kwezuva iro rinokosha.

Kudya mapuroteni mukati mezuva rese kunokupa iwe mikana yakati wandei yekusimudzira metabolism yako kuburikidza neiyo thermic mhedzisiro yechikafu (TEF).

Kune zvakare kuwedzera kwekutsvagisa kunoratidza kuti kudya mapuroteni pakudya kwese kunobatsira pakurasikirwa nehuremu uye mhasuru yekuchengetedza (,).

Nyanzvi mune protein protein metabolism inokurudzira kuti vanhu vakuru vanodya mashoma e20-30 magiramu epuroteni pakudya, zvichibva pakudya katatu pazuva ().

Heino runyorwa rwe makumi maviri anonaka, epamusoro-mapuroteni chikafu ayo anogona kukubatsira iwe kuzadzisa ichi chinangwa.

Kusimudzira yako metabolic rate uye kukurudzira kuonda, sanganisira angangoita 20 gramu eprotein pakudya kwoga kwoga.

11. Wana Nguva Yakawanda Yokurara

Kurara kwakakosha zvakanyanya kune hutano hwakanaka hwepfungwa, hwepamoyo uye hwepanyama.

Izvo zvakare zvave kujekesa kuti kusawana kurara kwakaringana kunogona kukonzera kuremerwa nekudzikisira yako metabolic rate uye nekuchinja huwandu hwehomoni kutyaira chishuwo uye mafuta ekuchengetedza (,,,).

Muchokwadi, kusawana kurara zvakakwana kungave kuri kukonzera chinhu muzviitiko zvekudzikiswa kuonda.

Imwe ongororo yakawana kuti vanhu vakuru vane hutano avo vairara maawa mana nehusiku kwehusiku hushanu mumutsara vakawana avhareji 2.6% yekuzorora kwemetaboli, iyo yakadzokera kumatanho avo ekutanga mushure mekurara kwemaawa gumi nemaviri ().

Kutsigira kuonda uye hutano hwese, tarisa kwema7-8 maawa ekurara husiku humwe.

Kurara kwakaringana kunogona kukanganisa kuonda nekudzora huwandu hwemagetsi uye nekuchinja kwako mahormone kusimudzira nzara uye mafuta ekuchengetedza.

12. Shingairira Sezvinobvira

Kunyangwe kushanda kunze kuchikosha, zvimwe zvinhu zvinokanganisawo huwandu hwecalori dzaunopisa zuva rega rega.

Semuenzaniso, yako metabolic rate inowedzera mukupindura kune fidgeting, kuchinja mamiriro uye mamwe marudzi akafanana echiitiko chemuviri.

Aya marudzi ebasa anozivikanwa se, kana NEAT.

Kutsvagurudza kwakaratidza kuti NEAT inogona kukanganisa zvakanyanya yako metabolic rate, kunyange hazvo huwandu hwacho hwakasiyana zvakanyanya kubva pamunhu kuenda kumunhu (,,).

Imwe ongororo yakawana kuti zvichienzaniswa nekurara pasi, huwandu hwevanhu hwesimba hwakawedzera neavhareji ye54% kana uchizeya wakagara uye uchirova 94% kana uchizeya wakamira ().

Nzira iri nyore yekuwedzera yako NEAT ndeyekusimuka kazhinji, kusanganisira kushandisa tafura yakamira.

Chimwe chidzidzo chakawana vanhu vakamira panzvimbo pekugara panguva yemasikati chikamu chezuva ravo rebasa vakapisa angangoita mazana maviri emamwe macalorie, paavhareji ().

Kuwedzera yako yemazuva ese isiri-yekurovedza muviri chiitiko kunogona kubatsira kuwedzera yako metabolic chiyero uye kukurudzira kuonda.

13. Idya Muriwo paKudya Kwese

Muriwo chikafu chakakodzera chekudzora uremu.

Mazhinji miriwo akadzika macalorie uye carbs, ane fiber yakawanda uye akatakurwa nezvinovaka muviri zvinovaka muviri.

Muchokwadi, zvidzidzo zvakawana kuti chikafu chinosanganisira mijenya yakawanda miriwo inowanzo kuburitsa kurasikirwa kukuru (,).

Nehurombo, vanhu vazhinji havawani zvakakwana izvi uremu zvekudya zvine hushamwari.

Zvisinei, zviri nyore kuwedzera rutivi rwemiti yakabikwa kana yakasvibirira, matomatisi kana mamwe maveji pane chero kudya, kusanganisira chikafu chamangwanani.

Heino runyorwa rwehutano, hwakaderera-carb miriwo yekuisa panguva yekudya.

Miriwo inotakurwa nezvakakosha zvinovaka muviri, zvakadaro yakaderera macalorie uye carbs. Kuisanganisira ivo pakudya kwese kunogona kukubatsira iwe kudzosera kurema kwekuremara rwenze.

14. Usatsamire paChipimo Chete

Paunenge uchiedza kudzikisa huremu, kusvetuka pachiyero ingangove chikamu chezviitiko zvako zvezuva nezuva.

Nekudaro, zvakakosha kuti uzive kuti kuverenga chikero kunogona kusaratidza nemazvo kufambira mberi kwako, senge shanduko mukuumbwa kwemuviri wako.

Panzvimbo pekudzora uremu, chinangwa chako ndechekurasikirwa kwemafuta. Kana iwe uchinge uchinge uchirovedza muviri nguva dzese, unogona kunge uri kuvaka mhasuru, inova yakaoma kupfuura mafuta uye inotora nzvimbo shoma mumuviri wako.

Saka kana huremu hwechiyero husiri kufamba, unogona kunge uri kuvaka mhasuru uye kurasikirwa nemafuta, asi uchichengetedza huremu hwakagadzikana.

Uye zvakare, unogona kuchengetedza mvura nekuda kwezvikonzero zvinoverengeka, zvinosanganisira zvaunosarudza pakudya. Nekudaro, chikonzero chakajairika kwazvo chinosanganisira shanduko mumahormone mazinga anokanganisa kuyerera kwemvura, kunyanya mumadzimai ().

Neraki, pane akati wandei mazano aunotora kuti ubatsire kurasikirwa nemvura uremu.

Zvakare, pachinzvimbo chekungotarisa pane iyo nhamba pachiyero, tarisa manzwiro aunoita uye kuti zvipfeko zvako zvinokwana sei. Ipfungwa zvakare yakanaka kuti uzviyedze pamwedzi wega wega kuti ubatsire kuramba uchikurudzirwa kana uremu hwako hwakaita kunge hwakamira.

Chiyero chako chinorema chingasaratidze kurasikirwa kwemafuta emuviri, kunyanya kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge Ongorora manzwiro aunoita, kuti mbatya dzako dzinokwana sei uye kana zviyero zvako zvachinja panzvimbo.

Icho Chinokosha

Kurema uremu mapani kunogona kuvhiringidza uye kuodza moyo.

Nekudaro, iwo echinyakare chikamu chehuremu hwekudzikira. Muchokwadi, anenge munhu wese anowana mudanga pane imwe nguva parwendo rwavo rwekudzikira uremu.

Neraki, pane akati wandei marongero aunotora kuti utange kurasikirwa nehuremu zvakare uye zvakachengeteka uzadzise chinangwa chako uremu.