Ubwino wa mandimu ndi madzi ozizira

Ubwino wa mandimu ndi madzi ozizira

Ndimu ndi chimodzi mwa zipatso zomwe zimakhala ndi michere yambiri komanso mavitamini omwe ali opindulitsa pa thanzi la thupi.
Mukasakaniza ndi madzi ozizira, mandimu amapereka zabwino zambiri zomwe zimathandiza kuti mukhale ndi thanzi labwino komanso chitonthozo.

Choyamba, kusakaniza madzi a mandimu ndi madzi ozizira kumathandiza kuchotsa poizoni m'thupi.
Mandimu ali ndi antioxidant katundu amene amathandiza kuyeretsa thupi ndi kuchotsa poizoni anaunjikana mmenemo.

Kachiwiri, kumwa mandimu ndi madzi ozizira ndi njira yabwino yothetsera vuto lakusagaya m'mimba.
Ndimu imakhala ndi citric acid, yomwe imathandiza kuti chimbudzi chikhale bwino komanso chimapangitsa kuti chimbudzi chikhale bwino.

Ndikoyenera kudziwa kuti kumwa madzi ozizira ndi mandimu kumatengedwa ngati chitetezo chabwino kwambiri ku chimfine ndi chimfine.
Vitamini C mu mandimu amalimbitsa chitetezo cha mthupi komanso amateteza thupi ku matenda wamba.
Ndimu ikadyedwa nthawi zonse ndi madzi ozizira, chitetezo chamthupi chimalimbikitsidwa ndipo thanzi lonse la thupi limasungidwa.

Chifukwa cha madzi ake ochuluka, mandimu pamodzi ndi madzi ozizira amathandiza kupewa kutaya madzi m'thupi ndi kunyowetsa thupi.
Kumwa kulikonse kwa kuphatikiza kokoma kumeneku kumakupatsani mwayi wopeza zabwino zonse za hydration yoyenera, kuphatikiza mphamvu zowonjezera komanso kuthandizira thanzi la mtima.

Mandimu alinso ndi vitamini C wochuluka, ndipo akasakaniza ndi madzi ozizira, amasunga potaziyamu amene ali mmenemo.
Chifukwa chake, madzi ozizira a mandimu ndi abwino kuposa madzi otentha posunga madzi okwanira m'thupi komanso kulimbikitsa kuyenda kwa magazi.

Nthawi zambiri, zikuwonekeratu kuti kumwa madzi a mandimu ndi madzi ozizira kuli ndi ubwino wambiri pa thanzi la thupi.
Ngati mukufuna kupindula ndi ubwino wa madzi ozizira ndi mandimu, yesetsani kusakaniza pamodzi ndikusangalala ndi kukoma kodabwitsa.

Kodi kumwa madzi ozizira ndi mandimu kumachepetsa thupi?

Zakumwa zamadzi ozizira zokhala ndi mandimu ndizodziwika kwambiri pakati pa anthu ofuna kuchepetsa thupi.
Mandimu amakhulupilira kuti ali ndi pectin yomwe amati imathandizira kupondereza kudya komanso kuchepetsa thupi.

Ndipotu, maphunziro ena amalimbikitsa kumwa madzi ofunda ndi mandimu musanadye kuti muchepetse thupi.
Koma kodi madzi ozizira angakwaniritse zotsatira zomwezo?

Akatswiri a kadyedwe ka zakudya asonyeza kuti kumwa madzi ndi mandimu pamimba yopanda kanthu kungathandize kuchepetsa thupi ndi kuyeretsa thupi.
Koma palibe chitsimikizo kuti kumwa madzi ozizira ndi mandimu okha kumathandizira kuchepetsa thupi.

Komabe, pali maubwino ena omwa madzi ozizira nthawi zambiri, chifukwa amathandizira kuwotcha ma calories owonjezera.
Mukamamwa madzi ozizira, thupi limagwira ntchito yowonjezera kutentha kwa madzi kutentha kwa thupi, zomwe zimafuna mphamvu ndipo zimathandizira pang'ono kuwonjezereka kwa kalori.

Chifukwa chake, ngati mumamwa chakumwa chamadzi ozizira ndi mandimu, zitha kukhala ndi zopindulitsa zina pakuchepetsa thupi lanu.
Komabe, zakudya izi ziyenera kukhala gawo la zakudya zathanzi komanso zopatsa thanzi.

Zikuwonekeratu kuti pali malingaliro ambiri okhudzana ndi ubwino wakumwa madzi ozizira ndi mandimu kuti muwonde.
Komabe, zakudya zimenezi siziyenera kuonedwa ngati m’malo mwa zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi.

Nthawi zambiri, tikulimbikitsidwa kusangalala ndi chikho cha madzi ozizira ndi mandimu pamimba yopanda kanthu komanso musanagone monga gawo la zakudya zopatsa thanzi komanso zopatsa thanzi kuti muchepetse thupi.
Komabe, muyenera kudziwa kuti zotsatira zoyembekezeka zingasiyane munthu ndi munthu.

Muyenera kukaonana ndi dokotala nthawi zonse musanatsatire zakudya zatsopano kapena kusintha kwa moyo wathanzi.

Ndimu iti yomwe ili bwino ndi madzi ofunda kapena ozizira?

Ndimu ndi gwero lambiri la vitamini C ndi potaziyamu, zonse zomwe ndizofunikira kuti thupi likhale lathanzi komanso chitetezo chamthupi.
Ngakhale mandimu ozizira amasunga potaziyamu bwino, vitamini C amamva kutentha kwambiri.

Kafukufuku wina wasayansi watsimikizira kuti palibe kusiyana kwakukulu pakati pa zakudya zamadzi ozizira komanso otentha a mandimu.
Komabe, ena angaganize kuti kudya mandimu ozizira kumawapatsa mpumulo.

Zina mwa ubwino womwa madzi a mandimu okhudzana ndi madzi ozizira, tingatchule zotsatirazi:

• Kusunga bwino madzimadzi: Ndimu yozizira imathandizira kuti madzi azikhala bwino m'thupi, chifukwa cha potaziyamu yomwe ili mmenemo.
• Kulimbitsa chitetezo cha mthupi: Ndimu imakhala ndi vitamini C, yomwe imathandiza kwambiri kulimbikitsa chitetezo cha mthupi komanso kuteteza thupi ku matenda.
• Kuyeretsa chiwindi ndi impso: Amakhulupirira kuti mandimu amathandiza kuyeretsa ndi kuyeretsa chiwindi ndi impso, chifukwa impso zimagwira ntchito yofunika kwambiri pochotsa poizoni ndi zowonongeka m'magazi.

Mosasamala kanthu za kutentha, mandimu angagwiritsidwe ntchito ndi madzi ngati imodzi mwa njira zosavuta zowonjezera thupi la hydration ndikukwaniritsa zofunikira za mavitamini ndi mchere.

Njira yoyenera yotengera mandimu ndi madzi iyenera kusankhidwa malinga ndi zomwe anthu amakonda komanso zosowa zawo.
Chofunikira kwambiri ndikuwonetsetsa kuti mandimu amagwiritsidwa ntchito ngati gawo lazakudya zabwino zomwe zimaphatikizapo kudya zakudya zosiyanasiyana zachilengedwe zokhala ndi michere yofunika.

Kodi kumwa mandimu tsiku lililonse kuli ndi zotsatirapo zake?

Zilonda zam'kamwa ndi limodzi mwamavuto omwe anthu ambiri amakumana nawo.Ngakhale kuti zilondazi zimakhala zowawa komanso zokwiyitsa, nthawi zambiri sizikhala zazikulu ndipo zimatha mwachilengedwe pakangodutsa milungu iwiri.
Komabe, pali zinthu zina zomwe ziyenera kuganiziridwa kuti zisawonjezeke zilondazi.

Chimodzi mwa zinthu zomwe zingawononge zilonda zamkamwa ndi kudya mandimu.
Ngakhale kuti mandimu ali ndi thanzi labwino komanso ali ndi vitamini C wambiri, amatha kuwononga zilonda zam'kamwa.
Kudya mandimu kumatha kuwonjezera kutentha ndi ma acids m'mimba, zomwe zimayambitsa kupweteka komanso kukwiya kwa malo omwe akhudzidwa.

Komanso, madokotala amalangiza kuti asadye mandimu pokhapokha atalandira chithandizo cha zilonda zam'kamwa, chifukwa angayambitse mkwiyo komanso kuyankha molakwika kwa dera lomwe lakhudzidwa.

Pankhani ya kuchuluka kwa mandimu yomwe ingathe kudyedwa tsiku ndi tsiku, ndikofunika kuti ikhale yochepa.
Ndi bwino kumwa theka chikho cha mandimu kuchepetsedwa m'madzi tsiku ndi tsiku, monga ndalama izi zingakhale zopindulitsa pa thanzi ndipo alibe zotsatira zoipa.

Kupatula zilonda zapakamwa, palinso zovuta zina zomwe zimatha kuchitika chifukwa chodya mandimu ochulukirapo.
Kudya mandimu yochuluka kungayambitse kupsa mtima kwa m'mimba, kuphatikizapo kusokonezeka kwa m'mimba ndi reflux ya esophageal.
Izi zili choncho chifukwa kumwa madzi ndi mandimu kumabweretsa kuchuluka kwa diuresis, zomwe zingakhudze kuchuluka kwa madzi m'thupi ndikuwonjezera mwayi wotaya madzi m'thupi.

Ngakhale izi zitha kukhala zoyipa, kudya pang'ono madzi a mandimu ndikotetezeka kotheratu ndipo sikukhala ndi zotsatira zoyipa pa thanzi.
Ngati muli ndi zilonda zamkamwa, ndi bwino kusiya kumwa mandimu mpaka zilondazo zitachira ndipo vutolo litachepa.

Pomaliza, anthu amene akudwala matenda kapena matenda enaake ayenera kuonana ndi dokotala asanasinthe zakudya zawo, kuphatikizapo kudya mandimu kwambiri.
Kulinganiza ndi kudziletsa ndizo maziko a kukhala ndi thupi lathanzi.

Kodi mandimu amachita chiyani asanagone?

Ndimu ndi gwero lochuluka la vitamini C, lomwe limalimbitsa chitetezo cha mthupi komanso limathandiza kuti munthu azisangalala.
Kudya mandimu musanagone kungachepetse kunenepa kwambiri mwa kupondereza chilakolako chofuna kudya komanso kuyambitsa kagayidwe kachakudya.

Kuphatikiza apo, madzi a mandimu amathandizira kupewa kutaya madzi m'thupi, amasunga hydration komanso amathandizira thanzi la mtima.
Kafukufuku akuwonetsa kuti kudya mandimu musanagone kumathandiza kutaya mafuta am'mimba komanso kuthana ndi mavuto am'mimba.

Ubwino wa mandimu sikuti umangokhala pachipatsocho, koma peel yake imakhalanso ndi maubwino odabwitsa.
Ngati muli ndi shuga wambiri, ndi bwino kudya madzi a mandimu musanagone.

Ngakhale mapindu odabwitsawa, muyenera kufunsa dokotala musanadye mandimu musanagone, makamaka ngati mukudwala matenda enaake kapena kumwa mankhwala enaake.

Kawirikawiri, kafukufuku wa sayansi amasonyeza kuti kudya mandimu musanagone kungakhale ndi zotsatira zabwino pa thanzi lanu lonse.
Komabe, ndikofunikira kuti mufunsane ndi dokotala kuti akupatseni upangiri woyenera musanayambe kudya zakudya zatsopano kapena kutenga zakudya zilizonse zopatsa thanzi.

Kodi mandimu amawotcha mafuta am'mimba?

Kafukufuku wambiri ndi kafukufuku wasonyeza kuti kudya mandimu sikukwaniritsa zotsatira zamatsenga pakuwotcha mafuta a m'mimba, ngakhale kuti anthu ambiri amaganiza kuti akhoza kutero.
Madzi a mandimu ndi chakumwa chopatsa thanzi komanso chothandiza, koma si njira yamatsenga yochotsera mafuta owuma m'mimba.

Kafukufuku wapeza kuti palibe chakumwa kapena chakudya chomwe chingawotche mafuta mwachindunji.
Ngati mukufuna njira yabwino yochepetsera thupi ndikuchotsa mafuta am'mimba, muyenera kudalira kudya zakudya zopatsa thanzi komanso zopatsa thanzi kuwonjezera pakuchita masewera olimbitsa thupi.

Ponena za mandimu, vitamini C yomwe imapezeka mochuluka mmenemo, inde, imapangitsa kuti chitetezo cha mthupi chitetezeke, koma sichithandiza kuwotcha mafuta kapena kuchotsa mafuta a m'mimba mwachindunji.

Kafukufuku akuwonetsa kuti kumwa madzi otentha a mandimu kumatha kukulitsa kuchuluka kwa kagayidwe kachakudya ndi 30% mpaka 40%, kumapangitsa kuyaka kwamafuta ndikuchepetsa thupi.
Koma sikoyenera kudalira chakumwa ichi kuti mupeze zotsatira zomwe mukufuna, koma muyenera kuchita masewera olimbitsa thupi moyenera komanso kudya zakudya zopatsa thanzi.

Choncho, kuchepetsa mafuta a m'mimba kumafuna khama lalikulu lomwe limaphatikizapo kudya moyenera komanso kuchita masewera olimbitsa thupi nthawi zonse, kuphatikizapo kutenga mandimu ngati gwero lathanzi komanso lopindulitsa la vitamini C.

Ndi nthawi iti yoyenera kumwa mandimu?

Kumwa madzi a mandimu m'mawa musanadye chakudya china chilichonse kungakhale kopindulitsa kwa thupi.
Izi zimagwira ntchito m'malo mwa thupi ndi madzi omwe adataya m'tulo.
Koma pali vuto lililonse kumwa madzi ndi mandimu m'mawa ndipo amathandizira kuchepetsa mafuta am'mimba? Ndinafunsidwa ndi Dr.
Rudaina Al-Rifai, katswiri wa zakudya, anayankha funsoli.

Dr.
Rudaina Al-Rifai akuti muyenera kumwa makapu 2-3 amadzi ndi mandimu mphindi 30 musanadye chakudya patsiku.
Koma osavomerezeka kumwa madziwa pamimba yopanda kanthu, choncho ndi bwino kumwa ndi chakudya.

Kumwa madzi a mandimu musanayambe kudya ndi kopindulitsa pakuthandizira komanso kukonza kagayidwe kachakudya chifukwa chokhala ndi citric acid, yomwe imawonjezera kutulutsa kwa asidi m'mimba.
Chifukwa chake, zimathandizira kuwongolera chimbudzi ndi kuwonda.

Ponena za lingaliro lodziwika bwino lakumwa madzi otentha ndi mandimu m'mawa, kapena m'mimba yopanda kanthu kuti mupindule kwambiri, akatswiri amanena kuti palibe nthawi yoyenera kumwa mandimu.
Ngati mukufuna kuti mupindule kwambiri ndi ubwino wa mandimu, ndibwino kumwa kapu yamadzi a mandimu opanda shuga kapena zotsekemera ndi uchi woyera pamimba yopanda kanthu m'mawa, monga chothandizira pa zakudya zopatsa thanzi komanso moyo wathanzi.

Kafukufuku akuwonetsa kuti madzi a mandimu ali ndi ma antioxidants omwe amathandizira kuti khungu likhale ndi thanzi komanso kuchepetsa zipsera ndi makwinya, kuphatikiza pazabwino zake zonse mthupi.

Mwachidule, kumwa madzi a mandimu nthawi iliyonse kumakhala kopindulitsa kwa thupi lanu.
Monga chimodzi mwa zipatso za citrus zomwe zili ndi citric acid ndi antioxidants, mandimu ndi njira yathanzi komanso yopindulitsa pamadzi opanda kanthu.

Tebulo ili ili likuwonetsa ubwino wina wakumwa madzi a mandimu:

Ndibwino kuti muphatikizepo kumwa madzi a mandimu muzakudya zanu zathanzi komanso zolimbitsa thupi kuti mupindule kwambiri.
Komabe, onetsetsani kuti mwawonana ndi akatswiri azakudya musanadye zakudya zatsopano kuti muwonetsetse kuti zikugwirizana ndi zosowa zanu.

Kodi chimachitika ndi chiyani mthupi mukamamwa madzi ndi mandimu?

Mandimu ali ndi ma antioxidants ambiri komanso gwero labwino kwambiri la vitamini C ndi citric acid, zomwe zimawonjezera thanzi komanso kubweretsa phindu lalikulu m'thupi.

Mphekesera zimati kumwa madzi ofunda ndi madzi pang’ono a mandimu kapena kumwa madzi a mandimu kumachotsa poizoni, kumatsitsimula thupi ndi kuziziritsa.
Nthawi zina kumwa madzi a mandimu musanayambe kudya kungathandize kuti kagayidwe kanu kagayidwe bwino, chifukwa kamakhala ndi citric acid, yomwe imathandizira katulutsidwe ka asidi m'mimba.

Chakumwa chamadzi a mandimu chimadziwika ndi kukhala ndi vitamini C wambiri, womwe umadziwika kuti ndi wofunikira kuti thupi likhale lathanzi.
Kuperewera kwa vitamini imeneyi m'thupi kungayambitse matenda otchedwa "scurvy."
Choncho, ndibwino kumwa madzi a mandimu chifukwa amasunga vitamini C m'thupi.

Anthu ambiri amagwiritsa ntchito madzi a mandimu kuti akwaniritse zolinga zawo zowonda, chifukwa kafukufuku wina watsimikizira kuti amathandizira kuchepetsa thupi ndikuwonjezera kukhuta, kuphatikiza pakukweza kagayidwe kachakudya.

Kumbali ya zaumoyo, akatswiri amanena kuti kumwa madzi a mandimu kumathandiza kuti zakudya zikhale zosavuta komanso zimathandizira kuti chimbudzi chikhale bwino.
Osati zokhazo, kumwa madzi a mandimu kumawonjezera madzi omwe mumamwa komanso kumathandiza kupewa kutaya madzi m'thupi, kukupatsani mwayi wochuluka wopindula ndi ubwino wa hydration yoyenera kwa thupi, kuphatikizapo kuwonjezera mphamvu ndikuthandizira thanzi la mtima.
Chifukwa cha kuthekera kwake kuchotsa poizoni, kumwa madzi a mandimu ndi njira yabwino yoyeretsera thupi komanso kulimbikitsa thanzi la ziwalo.

Madzi a mandimu amaonedwa kuti ndi abwino komanso otsitsimula owonjezera pazochitika zanu za tsiku ndi tsiku, choncho musazengereze kuyesa ndikupindula ndi zabwino zake.

Kodi madzi a mandimu amakhudza impso?

Kodi madzi a mandimu amakhudza impso?

Kumwa madzi akumwa kapena mandimu sikungawonjezere mkhalidwe wa odwala matenda a impso.
Komabe, akamwedwa mochuluka, angayambitse mavuto ena.

Madzi a mandimu ndi chakumwa chomwe chimakhala chothandiza kwambiri pa thanzi la impso, chifukwa amathandizira kuti impso zizitha kuchotsa poizoni m'magazi ndikuwongolera kuchuluka kwa acidity m'magazi.
Lili ndi vitamini C, yomwe imathandizira kuyamwa kwa calcium, komwe ndikofunikira kuti mafupa azikhala osalimba.

Komabe, muyenera kusamala kudya mandimu kwambiri, makamaka peel yake, chifukwa imatha kuyambitsa miyala ya impso.
Ndimu imakhala ndi oxalate wambiri, chinthu chomwe chimawonjezera chiopsezo cha miyala ya impso.

Ngakhale kuti anthu ena amakhulupirira kuti mandimu amawononga impso, palibe kafukufuku wosonyeza kuti ndi wovulaza.
Ndipotu, kafukufuku wina amasonyeza kuti kumwa theka la kapu ya mandimu yosungunuka m'madzi tsiku ndi tsiku kumatha kuonjezera citrate ya mkodzo ndikuchepetsa chiopsezo chokhala ndi miyala ya impso.

Komabe, mfundo zina ziyenera kuganiziridwa mukamamwa madzi a mandimu kapena mukamadya.
Kudya ndimu wambiri kungayambitse kusagayitsa kapena kupsa mtima kwa anthu ena.
Ndibwino kumwa madzi okwanira kuti muchepetse zotsatira zilizonse zomwe zingachitike chifukwa chodya mandimu.

Nthawi zambiri, dokotala kapena katswiri akuyenera kufunsidwa ngati pali nkhawa kapena mafunso okhudza momwe madzi a mandimu amakhudzira thanzi la impso, makamaka ngati munthuyo akudwala matenda enaake kapena akumwa mankhwala omwe angasokoneze kumwa mandimu.

Zowopsa za madzi ndi mandimu

Kumwa madzi ambiri a mandimu kungayambitse mavuto ena pa thanzi.
Zina mwa zotsatira zoyipazi, timapeza mavuto a m'mimba, kukokoloka kwa enamel ya dzino, ndi mutu.

Madzi a mandimu amakhala ndi asidi ambiri omwe amatha kuwononga enamel yomwe ili m'mano.
Choncho, kudya mandimu mopitirira muyeso kumatha kufooketsa wosanjikizawu, kupangitsa mano kukhala pachiwopsezo cha kusweka ndi kutayika.
Choncho, madokotala amalangiza kupewa kudya mandimu kwambiri kuti akhale ndi mano abwino.

Kumwa madzi a mandimu kwambiri kungayambitsenso mutu waching'alang'ala.
Ngakhale ubwino wa madzi a mandimu ndi wofunika, ukhoza kuyambitsa mutu waching'alang'ala ukaledzera kwambiri.
Chifukwa chake, madzi a mandimu amayenera kudyedwa pang'onopang'ono komanso osamwedwa mopitilira muyeso kuti akhale ndi thanzi labwino.

Komabe, ndibwino kumwa madzi a mandimu ndi mandimu pamlingo wocheperako.
Ngakhale kuti zotsatira zake zingakhale zoipa, ubwino wake wathanzi ukhoza kusangalatsidwa ngati utatengedwa moyenera.

Anthu ayenera kusamala ndi kutchera khutu kuti asapitirire malire pakumwa madzi a mandimu.
Ayenera kutsatira malangizo a madokotala ndi kumvetsera matupi awo kuti agwiritse bwino chakumwa chokomachi.

Ndikoyenera kufalitsa chidziwitso cha zotsatira zoyipa zomwe zingachitike chifukwa chomwa madzi a mandimu pafupipafupi.
Anthu ayenera kuzindikira kuti kugwiritsa ntchito bwino chakumwachi ndi chinsinsi chopindulira ndi zabwino zake ndikupewa kuvulaza thanzi.

Kodi mandimu amakhala nthawi yayitali bwanji m'madzi?

Madzi a mandimu amadziwika kuti ndi opindulitsa popititsa patsogolo thanzi la tsitsi, misomali ndi khungu.
Madzi a mandimu amatha kusungidwa mufiriji kwa mlungu umodzi. Amagwiritsidwanso ntchito pochiza dandruff ndipo amatengedwa ngati mankhwala ochotsa khungu.
Kuonjezera apo, madzi a mandimu amawonjezeredwa m'madzi kuti asangalale ndi zomwe zimatchedwa kulowetsedwa kwa madzi a mandimu, chomwe ndi chakumwa chaumoyo choyesedwa.

Akuti madzi akumwa ophatikizidwa ndi magawo a mandimu ndi ufa wa chitowe ali ndi ubwino wambiri wathanzi.
Malinga ndi kafukufuku, zingathandize kuchepetsa thupi ndi kusunga milingo ya magazi okhazikika.
Siyani chakumwa chamadzi olowetsedwa kwa mphindi 10 musanamwe kuti mupeze zotsatira zabwino.

Kafukufuku akusonyeza kuti madzi a mandimu angathandizenso kuthetsa vuto la m'mimba, chifukwa cha ubwino wa chitowe chowonjezera.
Kuonjezera apo, kafukufuku wasonyeza kuti anthu omwe ali ndi mafuta ambiri a m'magazi (cholesterol) omwe amamwa madzi a mandimu kwa masabata asanu ndi atatu adawona kusintha pang'ono pamiyeso yawo.

Komabe, ndikofunikira kudziwa kuti kumwa madzi ambiri a mandimu ndikofunikira pa thanzi la impso, koma tikulimbikitsidwa kuti musamamwe mosalekeza.
Pali zodetsa nkhawa za momwe asidi mu mandimu amakhudzira mano enamel.
Choncho, tikulimbikitsidwa kutsuka mkamwa ndi madzi mutamwa madzi a mandimu kuonetsetsa kuti asidi sakhala mkamwa.

Zikuwonekeratu kuti madzi a mandimu omwe adalowetsedwa ali ndi ubwino wambiri wathanzi.
Iyenera kusungidwa mufiriji kwa sabata ndikutsatira malangizo ogwiritsira ntchito.
Musanamwe, ndi bwino kusiya kwa mphindi 10 kuti mupeze zotsatira zabwino.
Musaiwale kuti muzimutsuka pakamwa panu ndi madzi mutatha kumwa madzi a mandimu kuti mukhale ndi mano abwino.

Ndandanda:

Pomaliza, tikulimbikitsidwa kumwa madzi a mandimu ophatikizidwa nthawi zonse ndikuyesera kuti apindule ndi maubwino ake ambiri azaumoyo.