Nei Tiri Kuwana Kurema & Maitiro Ekumisa Izvo Zvino

Zvemukati

• Ongororo ye

Kana zvasvika pakurema, isu tiri nyika nzira yekubuda pachiyero. Kune rimwe divi rechikero kune 130 miriyoni vekuAmerica - uye zvakanyanya kukosha, hafu yevakadzi vari pakati pemakore makumi maviri nemakumi matatu nemapfumbamwe - avo vakafuta kana kufutisa. Kune rimwe divi kugona kwedu pamwe kwekuregeredza mukana wekuti dambudziko rinoshanda kwatiri (uye hongu, kunyangwe iwe) wega. Munhu wese anoziva kuti tiri pakati pedambudziko rekufutisa; isu hatifunge chete kuti isu tinogona kuve chikamu chazvo. Muongororo ichangobva kuitwa neInternational Food Information Council Foundation, chikamu chimwe muzvitatu chevanhu vakafuta (zvichireva kuti vane body mass index, kana BMI, ye25-29), vanoti vane huremu hwakakodzera. Zvinotonyanya kutyisa, zvingangoita zvikamu zvitatu kubva muzvina zveavo vanokodzera kupatsanurwa (BMI ye30 kana kupfuura) vanotenda kuti vanongofuta.

Kusaenderera mberi nedambudziko rehuremu uku kunogona kukonzera dambudziko guru: "Kufutisa kunotungamirira kuchirwere cheshuga, chirwere chemwoyo nekenza, kungotaura zvishomanana zvakakosha zvehutano," anodaro Thomas Wadden, Ph.D., purezidhendi weNAASO, The Obesity Society, rinotungamira sangano resainzi rakazvipira mukudzidza kufutisa. Kutaura zvazviri, maererano neCenters for Disease Control and Prevention (CDC) muAtlanta, kufutisa kuri kukurumidza kukunda kusvuta sechikonzero chikuru chenzufu dzinodzivisika.

Sei isu tave takakora kudaro?

Kana chimiro chakabvunza iwo mubvunzo kune vanoongorora vanofutisa venyika, vakatsanangura zvikonzero zvisere, pazasi, zvekuti zviyero zvedu zviri kurova marekodhi akakwirira. Kunyangwe zvirinani, vakatipa ganda rekuti tiite sei kudzosera maitiro. Kunyangwe iwe uchida kudonhedza mapaundi gumi kana makumi mashanu emapaunzi, gwaro rako rekubudirira riri pamapeji matanhatu aya. Usati wamhanyira kuisa aya mahunyanzvi maitiro mukuita, zvakadaro, pedza maminetsi mashoma uchitora mibvunzo iri papeji 187. Nekutsanangudza hunhu hwako-hwekudzikira hunhu, uchawedzera mikana yako yekunamatira nechirongwa chehuremu-hwakanaka. Uye, kana zvasvika pakudonhedza iwo mamwe mapaundi zvakanaka, ndicho chinhu chakanyanya kukosha.

1. Tiri kushandisa majini edu sechikonzero.

Vazhinji vanhu vanopomera kuwedzera huremu pane yavo DNA, uye izvo zvine zvimwe zvakakosha - asi handiyo chete, kana kunyangwe iyo yekutanga, chikonzero. "Majeni anoita basa mukuti muviri wako unopisa sei macalorie uye zvitoro mafuta, uye nekudaro zvinobatsira kuona kuti ungave wakafutisa kana kufutisa," anodaro Wadden, ari zvakare mutungamiriri weCentre for Weight and Eating Disorders paYunivhesiti yePennsylvania School. yeMishonga. Asi hombe mhosva kupfuura edu echromosomes, vanodaro nyanzvi, hunhu hwedu, kunyanya mararamiro asina kunaka sarudzo dzatinoita. "Zvakafanana nekugara nhaka imba. Iwe unopihwa chivakwa uye ivhu, asi unogona kusarudza kuti unoda kurishongedza sei," anotsanangura Linda Spangle, RN, mudzidzisi wekudzikira uremu muBroomfield, Colo., Uye munyori we 100 Mazuva Ekudzikira Kurema (Sunquest Media, 2006). "Saizvozvowo, kunyangwe iwe ukagara nhaka yekuda kuwedzera huremu, ndiwe unoita sarudzo yekuti uchadya sei uye uchirovedza muviri."

Zvekuita nezvazvo izvozvi

Ramba kurega nhaka ichikutadzisa kubva kugadzirisa dhayeti yako uye tsika dzekurovedza muviri kuti ugone kudzikira. Ichokwadi kuti haungambove wakaita saizi 2, asi iwe unogona kurasikirwa nehuremu. Kutsvagurudza kunoratidza kuti kungodurura 5-10 muzana yehuremu hwako hwazvino kunogona kudzikisa kukwira kweropa rako uye kune zvakakosha panjodzi yako yechirwere chemwoyo uye chirwere cheshuga. Ndiyo inogoneka 9-18 pounds kumukadzi anorema 180 pounds.

2. Tiri kudya kakawanda.

Yakanga isiri iyo nguva refu yapfuura kuti iyo pharmacy yaive nzvimbo yaunotora zvirevo uye garaji chiteshi ndipo pawakasimudzira mota yako. Nhasi unogona kuwana M&M's nemushonga wako wodyisa dumbu rako kana wazadza tangi rako. "Kudya kwave kunakidza. Yakarasikirwa nesimba rayo rekucherechedza chiitiko chakakosha, kugutsa nzara yechokwadi kana kushanda chinangwa chekudya, "anodaro Wadden. Uyezve, zvakawanda zvatinobata pakuenda ndezvakarongedzwa zvekudya, izvo zvinowanzo kuve zvine mafuta akawanda, shuga uye macalorie uye zvinopa hukuru mukuwedzera huremu."Zvizhinji zvezvikafu izvi hazvina hutano hwekudya kana fiber, saka haunzwe kugutsikana kunze kwekunge iwe uchidya hukuru hwakakura," anodaro Lisa Young, Ph.D., RD, purofesa anowirirana wezvekudya kuNew York University, uye munyori weThe Chikamu Chikamu (Morgan Road Mabhuku, 2005).

Zvekuita nezvazvo izvozvi

Chikafu chako chemazuva ese chinofanira kunge chiri chekudya katatu uye masvutugadziro maviri, per-iod. Kune mukadzi ari kuyedza kuchengetedza huremu hwake, iwo anenge zviuru zviviri zvemazana macal-ories pazuva. Kana iwe uri kuyedza kudzikisa huremu, chekesa iyo nhamba ne 300-500 macalorie. Nzira yakapfava yekucheka macalorie: "Idya zvishoma zvigadzirwa zvakagadzirwa (funga zvinokanganisa, makuki nemakeke) - izvo zvinowanzo kuve zvakakwirira mumafuta neshuga - uye michero mitsva nemiriwo uye zviyo zvese," Young anodaro. Imwe nzira yakakosha inoshanda kune avo vakarasikirwa nehuremu uye ndokuichengeta zvakanaka: Iva nechokwadi chekuva nezvikafu zvishoma zvine utano senge yogati, kushandira nzungu kana chimedu chemuchero paruoko kuti usambofa wakaziya; chikafu chisina kudya chinogara chichiita sekudana zita rako zvakanyanya kana uchiziya nenzara.

3. Tiri kudya migove mikuru.

Kubva kuma1970, saizi yezvikamu zvechikafu chega chega kunze kwechingwa chakawedzera - zvimwe nezana zana muzana. "Zvikamu zveresitorendi zvakare zvakakura kwazvo, uye tiri kudya kuresitorendi kakawanda kuti zvive nyore," anodaro Young. Tsvagiridzo inoratidza kuti isu ikozvino tinopedza ingangoita 50 muzana yemabhajeti edu ezvekudya tichidya kunze kwemba zvichienzaniswa ne30 muzana makore makumi maviri apfuura. Kudya zvikamu zvakakura zvinoreva kuti tiri kudya mamwe macalorie - mazana mana emakoriyori pamunhu pazuva kubvira ma1980s, muchokwadi. Nehurombo, vazhinji vedu haticherechedze macalorie edu ezuva nezuva. Nekuda kweizvozvo, tiri kutora macalorie akawanda kupfuura isu tiri kushanda kure uye kuwana huremu mukuita. "Pane fomula yakapusa yekudzora uremu: Kana iwe usiri kuda kurongedza pane akawedzera mapaundi, usadye akawanda macalorie kupfuura iwe aunopisa kuburikidza nekurovedza muviri uye kuita kwezuva nezuva," Young anodaro.

Zvekuita nezvazvo izvozvi

Kudya zvishoma hazvirevi kuti unofanira kunzwa nzara kana kunzwa uchinyimwa. Kune nzira dzinoverengeka dzisingarwadzi dzekudzikisa zvikamu:

Nyora pasi zvaunodya.

Zvidzidzo zvinoratidza kuti isu tinogara tichirerutsa koriori yedu yekudyiwa neanosvika makumi maviri-50 muzana. Kuchengeta bhuku rekudya ndiyo nzira yakanakisa yekuwedzera ruzivo rwekuti chii uye yakawanda sei yauri kudya - uye kukuchengetedza iwe kuzvidavirira kune izvo zvinopinda mumuromo mako. Hapana chinokuita kuti ufunge kaviri nezvekusvika kune iyo yechipiri glazed donut kupfuura kubvuma mukunyora kuti wakaita. (Unogona kuisa chikafu chaunodya nekutevera macalories ako pa ishape.com/diary/MealsViewAction, kwaunowana ruzivo rwezvekudya kunodarika zviuru gumi nezvitanhatu zvegeneric uye zvezita remhando.)

Iva nezvikafu zvidiki. "Vanhu vazhinji vanogona kuzvisimbisa kana vangoderedza huwandu hwechikafu chavanodya," anodaro Phil Wood, Ph.D., director weboka remagenomics paUniversity yeAlabama kuBirmingham uye munyori weHow Fat Works (Harvard Yunivhesiti Press, 2006). Kugadzirira zvimwe zvekudya zvako kumba, pane kuvimba nekutora, zvinokupa kudzora kwakawanda. Ingo zadza ndiro yako kana ndiro ine zvishoma zvishoma chikafu pakudya kwese. Kuti uwane zvakanyatsojeka pfungwa yekuti chii chinonzwisisika kushandira, shandisa kuyera makapu uye chiyero chekudya: Semuenzaniso, iyo yakakurudzirwa kupiwa mupunga hafu yekapu; kushumirwa kwemombe, nyama yenguruve kana huku ndeye ma3 maiza.

Iva restaurant-savvy. Kudya kweresitorendi kunozivikanwa zvakanyanya uye kunowanzo kuve nemafuta akawanda kana bota, ayo anorongedza mumacalorie. Pane dzimwe nguva dzaunodya kunze, usatya kuita zvikumbiro zvakakosha: Kumbira mushandi kuti ashandire zvipfeko kana masosi padivi kana kutsiva saladhi kana kuwedzerwa kumwe kwemiriwo yeFrench fries. Kuti uderedze muedzo wekuchenesa ndiro yako, iva nehafu yekupinda kwako yakarongedzerwa mubhegi rembwa isati yaunzwa patafura. Kana zvichiita, gara wasarudza zvauchazohodha kuti usaedze kuona uye kunhuwa kwezvokudya zvakaoma kuramba. Kune macheni maresitorendi, tarisa mawebhusaiti avo kuti uwane ruzivo rwezvekudya; kune maresitorendi madiki, fonera kumberi uye bvunza nezve menyu (vanogona kutokupa fax kopi).

Ramba uchibata zvidiki Usacheka chikafu chakanyanya-calorie chaunofarira; kuita kudaro kunongogadzira denderedzwa raunozvinyima, wobva wanyanya kunwa. Pane kudaro, iva nawo muzvikamu zviduku zvishoma kazhinji. Panzvimbo pekufunga kuti "Ini handimbofa ndakadya cookie-dough ice cream zvakare," ronga kuve neyakaenzana koni kamwechete pasvondo. Nenzira iyo kana zvishuwo zvasvika, iwe unozoziva nzira chaiyo yekuzvibata.

4. Tiri kudya nzira shuga yakawandisa.

"Imwe yeshanduko huru mukuwanikwa kwedu kwechikafu mumakore makumi mana apfuura ndiko kuunzwa kwesirosi yezviyo yakakwira kwazvo (HFCS)," Wood anodaro. Nhasi, HFCS inomiririra zvinopfuura makumi mana muzana eacaloric zvinotapira zvakawedzerwa kune zvekudya uye zvinwiwa - uye iri mune zvese kubva pasoda uye yogati yechando kusvika chingwa uye ketchup. Dambudziko nderei? HFCS inokurudzira kudyisa nokuti inokundikana kukonzera makemikari anodiwa anotumwa anoudza uropi kuti dumbu rakazara, anotsanangura kudaro Susan M. Kleiner, Ph.D., RD, nyanzvi yezvokudya zvemitambo uye muridzi weHigh Performance Nutrition muMer-cer Island, Wash. "Pasina vatumwa ava, havi yako haina nzira yekuvharira. Unogona kutora mazana mazana matatu macalorie, uye muviri wako unenge uchingobvuma kuti wakadya macalorie zvachose." Muchokwadi, tsvagiridzo inoratidza kuti kuwedzera kwekushandisa kweHFCS munyika ino - muna 1970, isu mumwe nemumwe taidya chingangoita hafu-pondo pagore uye na2001, taive tichidya anenge mapaundi makumi matatu nematanhatu pagore (ndiwo mazana matatu nemakumi matatu nematanhatu macalorie pazuva!) - chaizvo inoratidzira kuwedzera nekukurumidza mukufutisa. Hapana mubvunzo mune pfungwa dzevanyanzvi kuti HFCS inoita basa.

Zvekuita nezvazvo izvozvi

Verenga mavara kuti uchengetedze chikafu chine huwandu hwakanyanya hweHFCS kubva mungoro yako yekutenga -- uye nemuromo wako. Kana HFCS yakanyorwa pekutanga kana yechipiri pane zvakanyorwa, tarisa pachati inoperekedza zvigadzirwa kuti uone kuti yakawanda sei shuga mune chikafu. Kana ingori giramu kana maviri, usanetseka. "Asi kana iine 8 kana kupfuura magiramu eshuga uye HFCS iri pakati pezvinhu zvitatu zvekutanga, tenga chimwe chinhu," anodaro Kleiner. Sezvo zvikamu zviviri kubva muzvitatu zveHFCS zvese zvinodyiwa muUnited States zvinobva muzvinwiwa, ndiyo nzvimbo yekutanga yaunofanira kucheka (a-12-ounce gaba resoda rine mashupuni gumi nematatu eHFCS).

5. Hatisi kufamba zvakakwana.

"Mumakore makumi maviri nemashanu kusvika makumi matatu apfuura, takabva pakuva hupfumi hwebasa [kufamba, kufamba, kusimudza] kuenda kuhupfumi hweruzivo [hwakavakirwa pamadhesiki edu] - uye nekufambira mberi kwega kwega tave kungogara," Wadden. anotsanangura. Midziyo inochengetedza vashandi senge maremote control, elevator uye mafambiro ekufamba munhandare dzendege ingori chikamu chedambudziko. "Dai wanga uri munyori wenguva yakazara kumashure muna 1960, uye iwe uchibva kune tapureta yekunyora kuenda kune izwi processor, ungadai wakawana makirogiramu gumi pagore kubva pane imwe shanduko," Wadden anodaro. Makomputa handicho chete chikonzero tiri kupisa mashoma macalorie; isu tinoshandisawo yakawanda nguva yakawanda mumotokari pane kufamba tichiita tambo diki-diki. "Mataundi mazhinji haana kugadzirwa kuti tive vanhu vanofamba netsoka kana kuti kutiita kuti tirambe tichishanda," anodaro Eric Ravussin, Ph.D., purofesa paPennington Biomedical Research Center muBaton Rouge, La. zvigaro uye nguva shoma patsoka dzedu.

Zvekuita nezvazvo izvozvi

Buda uye simbisa muviri. Maererano neCDC, vanopfuura 60 muzana vedu havarovedze muviri nguva dzose uye 25 muzana yakazara havaiti maekisesaizi zvachose. Kugadzirira kushomeka kwechiitiko mune yedu bhatiri-inoshandiswa uye nyika yekombuta, chiitiko chenguva dzose chakakosha. Cardio-vascular Workouts inopisa muviri mafuta uye macalorie; kurovedza-kuvaka mhasuru, senge kudzidziswa kwesimba, kunobatsira kukwidza husimbe hwe metabolism. Pakirogiramu yega yega yemhasuru yaunovaka, muviri wako unopisa zvakapetwa makumi mashanu ekuwedzera macalorie pazuva.

Chikonzero chikuru chekuti hatisi kufamba: kushaya nguva. Zvinotoshamisa, kunyangwe makomputa akaita kuti hupenyu hwedu huve nyore, isu tave kutema akawanda maawa kubasa uye tichikanganisa zvese zvimwe - mhuri, nzvimbo uye kurovedza muviri - kwakatenderedza.

Izvo hazvireve, zvakadaro, kuti haugone kuwedzera kufamba kumashure muhupenyu hwako hwezuva nezuva. Icho hunyengeri kuhusverera mukati nekuita zvidiki zvidiki. Chinhu chiri nyore kuita kufamba kana bhasikoro pane kutyaira pese paunokwanisa. Edzawo kudzorera ngoro yako yegirosari kuchitoro (panzvimbo yekuisiya munzvimbo yekupaka), uchitora zvinhu kumusoro nguva imwe neimwe yaunoda panzvimbo yekuzviunganidzira rwendo rumwe rukuru, kurembera foni isina tambo mushure mekufona kwega kwega pane kuisiya. patafura yekofi yekuwana nyore uye, zano rakajairika iro rinodzokorora, kutora masitepisi pachinzvimbo cherevheta kana escalita. "Zuva mukati, zuva kunze, idzi shanduko diki dzinopisa makoriyori anogona kukuchengetedza kubva pakupfeka mapondo nekufamba kwemakore," Wood anodaro.

Kurera huremu hakudi maawa mumajimini kana munzira yekumhanya futi. Glenn Gaesser, Ph. kudzidzira katatu pasvondo. '

6. Tiri kudya kana tisina nzara.

Kushandisa chikafu kugutsa manzwiro pane kuita dumbu rinogwinha zvakajairika. Muchokwadi, makumi manomwe neshanu muzana ekudya zvakanyanya kunokonzerwa nemanzwiro - uye, hazvishamise kuti vakadzi ndivo vanonyanya kunetseka, maererano naSpangle. “Tinodya patinenge takasuwa, tafinhikana, takaneta kana kuti takaora mwoyo,” anodaro. "Semhedzisiro, isu tarasikirwa nekubata neiyo nzara chaizvo inonzwa senge."

Zvekuita nezvazvo izvozvi

Nhanho yekutanga mukukunda kudya kwemanzwiro kuri kuiziva. Edza chiitiko ichi: Usati watora chero chinhu, pinda mutsika yekubvunza kuti nei uchidya icho, anodaro Ann Kearney-Cooke, Ph.D., chiremba wepfungwa uye director weCincinnati Psychotherapy Institute. “Zvibvunze kuti: ‘Ndine nzara here mumuviri kana kuti ndiri kudya nokuda kwechimwe chikonzero?’” Kana uine nzara zvechokwadi, ibva wadya. Asi kana zvirizvo nekuti wakatsamwira murume wako kana kuti wanetseka nenguva yekushanda, zviudze kuti unofanira kumirira maminitsi gumi nemashanu usati wadya chikafu ichocho. Kazhinji chishuwo chekudya chinobva chapera ipapo. Kana zvikasadaro, zvibvumire iwe kuva nechimwe chinhu. Mikana ndeyekuti, kusvika panguva iyoyo, iwe unozodya zvishoma zvakadaro sezvo nguva yekumirira ichikuchengetedza kubva kune chero chinhu uye zvese zviri mumuromo mako. Imwe hunyengeri kana iwe uchinge uchida kurapwa: Zvipinze iwe mune dzimwe nzira kunze kwekudya, sekuverenga bhuku rako raunofarira kana magazini. Unogona kutochengeta zvekuverenga paunochengeta chikafu, saka paunovhura kabati unoyeuchidzwa kuti usvike pane izvo kwete machipisi.

7. Kushushikana kwedu mazinga kuri kuburikidza nedenga remba.

"Vakadzi nhasi vari kunetsekana kupfuura nakare kose nekuti tiri kugara tichipihwa meseji yekuti patinoita zvakanyanya, hupenyu hwedu huchave nani," Kearney-Cooke anodaro. "Nekuda kweizvozvo, vazhinji vedu tinomhanya tisingamire uye tinotora zvakawandisa kwezuva rimwe." Imwe ongororo ichangobva kuitwa nePew Research Center, imwe nzvimbo inoongorora maonero evanhu uye yesocial science muWashington, D.C., yakawana kuti 21 muzana yevanhu vanogara vachinetseka vanoti vanowanzodyisa uye vamwe 25 muzana vanoti vanowanzodya zvisina kudya. Kwete chete iwe unorasikirwa nekwaniso yako yekuita sarudzo dzine hutano kana iwe uchinge wapererwa, asi kana iwe ukatsvedza, unozvituka wega uyezve vanogona kupedzisa kuti kuedza kwako hakuna kukosha zvachose. Uyezve, mahomoni anogadzirwa kana uri pasi pekunetseka anoita kuti muviri uchengetedze mafuta, kunyanya pakati pechikamu.

Zvekuita nezvazvo izvozvi

Zviri nyore kutaura pane kuita, asi edza kuita zvimwe zvinhu kana kushushikana-kunokonzeresa kuda kudya kunorova: Famba uchitenderedza bhuroka, tarisa kudzokororwa kweShamwari kana kuchera mubindu -- chero chinokupa mufaro. "Iwe unofanirwa kuve nezvimwe zvinhu zvekutarisira kunze kwekudya," Kearney-Cooke anodaro. Izvozvo zvakati, kana iri nguva yekudya, iwe uchada kusarudza munchies yakarurama. Vanotsvaga paMassachusetts Institute of Technology muCambridge, Mass.vakawana kuti unogona kusimudzira serotonin, muviri unonzwa-wakanaka, gara-wakadzikama mahormone, nekuve nechikafu chekudya chine starchy chine mapuroteni mashoma kana asina. "Pasina serotonin unogona kunzwa kuderera, kushatirwa uye kupenga," anotsanangura kudaro Judith Wurtman, Ph.D., muongorori anotungamira muchidzidzo. Sarudzo dzako dzakanakisa dzinosanganisira veggie sushi mipumburu, makeke emupunga, mbatatisi yakabikwa kana machipisi eesoya.

8. Takabatirwa hope.

Nemararamiro edu ekufamba-famba, tinowanzo kurara kuitira kusvina zvese zvirimo. "Zvidzidzo zvinoratidza kuti nguva yekurara muhuwandu hwedu yave ichidzikira mumakore makumi matatu apfuura kusvika patiri kudonha inopfuura awa imwe chete husiku, "anodaro Ravussin, uyo anodzidza nezvemagene uye mamorekuru kufutisa. Imwe ongororo ichangoburwa yakaitwa paCase Western Reserve University muCleveland yakawana kuti, paavhareji, vakadzi vanorara maawa mashanu kana mashoma husiku vane 32 muzana mukana wekuwedzera uremu uye zvikamu gumi neshanu muzana zvingawandisa kupfuura avo vanowana kanenge maawa manomwe. . Chimwe chidzidzo chitsva kubva kuLaval University kuQuebec, Canada, chinoratidza kuti kunyange kurara kwakawanda kunobatsira. Vatsvakurudzi vakaongorora vangangoita vanhu mazana manomwe nemakumi mashanu kwemakore gumi uye vakaona kuti vakadzi vairara maawa matanhatu kusvika manomwe pahusiku vaive mapaundi gumi neimwe kupfuura avo vakagunun'una maawa manomwe kusvika masere. Uyezve, zvidzidzo zvakapfuura zvinoratidza kusangana pakati penguva shoma yekurara uye kudya kukuru kwekudya.

Zvekuita nezvazvo izvozvi

Wana zvakawanda kuvhara-ziso nekuenda kunorara kare. Pakutanga zvingaita sezvakaoma kurara nguva yako isati yakwana, asi pashure peinenge vhiki muviri wako uchajaira. Kuti ikubatsire kugutsurira, bvisa caffeine kana doro kwemaawa mana usati waenda kunorara. Simuka uende kunorara panguva imwe chete mazuva ese (kunyangwe pakupera kwevhiki), ita shuwa kuti imba yako yekurara inotonhorera uye ine rima, uye ita chimwe chinhu chinyararire - sekugeza bhaji kana kuteerera mimhanzi nyoro - usati watendeuka. vanhu vanoda maawa maviri kusvika matatu e-buffer zone kuti vazorore pakati pechikamu chinoshanda chezuva ravo uye nguva yavanoenda kunorara kuti vagone kurara.

Ongororo ye