Duk da cewa babu magungunan sihiri da ke taimakawa rage kiba, akwai wasu ganye da za su taimaka wajen narkar da kitsen da ya wuce kima da kuma isa lafiya.
Wasu daga cikin wadannan ganye suna diuretic, wanda ke aiki don rage yawan ruwa a cikin jiki, yayin da wasu daga cikinsu suna da tasirin thermogenic wanda ke kara yawan metabolism, baya ga wasu ganye masu rage jin yunwa.
Saboda haka, a cikin wannan labarin, za mu koyi daki-daki game da mafi muhimmanci slimming ganye da kuma amfanin su, don haka ci gaba da karatu.
Menene dalilan tara kitse a jiki?
Gabaɗaya, tara mai da kiba yana faruwa ta hanyar cin abinci da yawa ba tare da motsa jiki ko motsa jiki ba. zai tara da yawa.Daga cikin wadancan abinci masu cutarwa da ke rikidewa zuwa kitse, akwai abubuwan da ke haifar da tarin kitse a jiki daki-daki.
1- Kalori
Namiji mai motsa jiki yana buƙatar kusan adadin kuzari 2500 a kowace rana don kiyaye nauyin lafiya, kuma mace mai motsa jiki tana buƙatar adadin kuzari 2000 kowace rana.
Wannan adadin adadin kuzari na iya zama kamar babba, amma ana iya isa gare shi cikin sauƙi idan mutum ya ci wasu nau'ikan abinci.
Alal misali, cin babban hamburger, soyayyen faransa, da kwalban Coca-Cola za su sami adadin kuzari 1500, daga abinci ɗaya kawai! Wata matsalar da mutane da yawa za su iya fuskanta ita ce rashin motsa jiki ko motsa jiki, don haka yawancin adadin kuzari da ake amfani da su za su kasance a adana su a cikin jiki kamar mai da kiba.
2- Rashin abinci mai gina jiki
Tarin mai ba ya faruwa dare ɗaya, wannan na iya haɓakawa na tsawon lokaci, sakamakon rashin abinci mai gina jiki da cin abinci mai yawa da aka shirya da sauri, baya ga sukari da kitse masu cutarwa.
3- Yawan shan barasa
Yawancin abubuwan shaye-shaye na ɗauke da adadin kuzari masu yawa, kuma mutanen da ke shan barasa sukan sha fama da kiba da tarin kitse, kuma mafi yawan abin sha da ya kamata a rage shi ne “giya” saboda yawan adadin kuzarin da ke cikinsa.
4- Rashin aikin jiki
Kamar yadda aka ambata a baya, daya daga cikin abubuwan da ke haifar da tari mai yawa shine zama a ci gaba da tafiya ba tare da motsi ba.
Likitoci sun ba da shawarar cewa tsofaffi su rika motsa jiki kamar keke ko tafiya cikin gaggauce na akalla mintuna 150 a mako, ko da yake ana iya yin hakan a hankali, misali yin tafiyar minti 20 sau 4 ko XNUMX a mako.
5- Halittu
Duk da cewa kwayoyin halitta suna taka rawa sosai wajen kiba, amma babu dalilin da zai sa mafi yawan wadannan mutane ba za su iya rage kiba ko da daya daga cikin iyayensu na da kiba.
Misali, idan akwai wasu dabi'u na kwayoyin halitta daga iyaye kamar karuwar sha'awa da ke sa rage kiba da wahala, amma tabbas ba zai yiwu ba, to munanan dabi'un cin abinci da yara suka saba da su tun suna yara su ne ke taimaka wa lamarin ya bunkasa da haifar da shi. kiba bayan haka.
Nau'in slimming ganye
Akwai wasu ganye da ya kamata a sanya su a cikin abincinku, wadanda ke taimakawa wajen ƙona kitse da rage kiba.
- Zoben: Ana amfani da irin wannan kayan yaji sosai a cikin abincin Indiya da kuma a Arewacin Afirka da Gabas ta Tsakiya.
Fenugreek tsaba yana taimakawa wajen sarrafa sukarin jini kuma yana rage sha'awar mai mai yawa. - latency: Wasu bincike sun nuna cewa cumin na iya zama hanya mai kyau ta halitta don rage kiba, da kuma taimakawa wajen rage kitsen jiki, kuma cumin ya tabbatar da tasiri wajen rage cholesterol mai cutarwa da triglycerides.
- إRosemary: A cikin 'yan shekarun nan an yi amfani da irin wannan ganye a cikin magunguna da yawa don amfanin magani, Rosemary a dabi'a yana da wadata a cikin carnosic acid, wani sinadari mai kula da nauyi kuma yana hana samuwar ƙwayoyin kitse.
Yin amfani da Rosemary yayin dafa abinci ko tare da salads na iya taimakawa tare da asarar nauyi da rage ci. - اdon ginger: Kamar yadda aka ambata a sama, akwai nau'ikan ganye da kayan kamshi waɗanda ake kira "ƙonawa", kuma ginger ita ce mafi mahimmanci a cikin waɗannan ganyen yayin da take ƙone calories mai yawa ta hanyar ƙara zafin jiki.
Hanyar da ta fi dacewa don rage kiba cikin sauri ita ce a zuba ginger na gari tare da oatmeal maimakon sukari ko zuma. - اTurmeric: An yi amfani da wannan ganye tsawon dubban shekaru don magance cututtuka da yawa, da suka haɗa da amosanin gabbai, matsalolin narkewar abinci, da wasu nau'ikan ciwon daji.
An yi imanin cewa sinadaran da ke cikin turmeric suna taimakawa wajen hana kumburi a cikin jiki da kuma rage nauyi, kuma turmeric yana ba da ɗumi na halitta ga jiki, wanda ke kara yawan metabolism da slimming jiki.
Menene amfanin slimming ganye?
Yawancin mutane sun san cewa ganye suna da matukar amfani ga lafiya, suna da wadata a cikin antioxidants da yawancin kaddarorin da ke inganta lafiyar gaba ɗaya da kuma rage haɗarin cututtuka kamar ciwon daji, cututtukan zuciya, da sauransu.
Ga mahimman fa'idodin slimming ganye:
- Yana taimakawa haɓaka metabolism da cire gubobi daga jiki.
- Rage kitse mai yawa a cikin ciki da jiki gaba ɗaya.
- Rage ci da kuma hana kiba.
- Cike da antioxidants, kuma mai ƙarancin adadin kuzari.
A ƙarshe, asarar nauyi ba zai faru da dare ba tare da amfani da ganye, amma idan aka ci gaba da ci gaba da lokaci, za ku ga sakamako mai kyau.
Fast acting slimming ganye
Mutane da yawa na iya bin abinci mai kyau, amma duk da haka slimming jikin ba ya faruwa, sirrin wannan shine suna buƙatar haɓaka metabolism da narkewa don cire kitsen da aka tara.
Don haka, ƙoƙarin shigar da ganye a cikin abincinku zai sami sakamako mai sauri na asarar nauyi.
1- Ginseng don rage kiba
Ginseng shine tsire-tsire mai tsire-tsire masu girma a hankali tare da kauri, tushen nama, wannan ganye yana girma a yankuna kamar Koriya ta Arewa, China, da gabashin Siberiya. shirya ginseng don asarar nauyi:
- Sha kofuna 2 na shayin ginseng (zai fi dacewa ja) kullum na akalla makonni biyu.
- Ana iya ƙara cirewar Ginseng sau 2 zuwa shayi ko ruwa kuma ana amfani dashi sau biyu a rana don kimanin kwanaki 15-25.
Side illa da kuma kariya:
Kada ku ɗauki babban kashi na ginseng idan kun ci gaba da rashin lafiyar bayan shan shi.
2- shayin hibiscus don slimming
Wannan kyakkyawan ganyen ja yana taimakawa rage nauyi ta hanyar kawar da ruwa mai yawa a jiki.
Hibiscus yana da kaddarorin diuretic kuma yana taimakawa hana kumburi.
Bugu da kari, shayin hibiscus yana da karancin adadin kuzari kuma yana kara yawan koshi, wanda hakan ke sanya shi amfani wajen rage kiba, ga yadda ake shirya hibiscus:
sassan:
- 2 teaspoons na busassun furanni hibiscus
- Kofuna 2 na ruwa
- 1 teaspoon na zuma
Yadda ake shirya:
- A cikin karamin tukunya sanya ruwa a kan wuta tare da furanni hibiscus.
- Bar minti 10, sannan tace hibiscus.
- Ki zuba zuma ki motsa sosai.
Side effects na hibiscus:
Duk da fa'idar hibiscus wajen daidaita matakan sukari na jini, rage cholesterol da rage kiba, ba a ba da shawarar ga masu fama da hawan jini ba.
3- Koren shayi domin rage kiba
Babu shakka, koren shayi koyaushe shine mafi kyawun ganye don asarar nauyi, saboda yana da wadatar antioxidants kuma yana taimakawa haɓaka mai kona a cikin jiki da haɓaka aikin tsoka.
Koren shayi kuma yana da kyau wajen hana sha'awar abinci da rage sha'awar abinci, musamman idan an sha minti 30 kafin a ci abinci, ga yadda ake shirya koren shayi don rage kiba:
sassan:
- Koren shayi cokali 2
- Kofuna 1 na ruwa
- Tsunin kirfa mai laushi
Yadda ake shirya:
- Ana yin koren shayi kamar yadda aka saba.
- Sa'an nan kuma ƙara farfa da motsawa.
- Sha sau 2-3 a rana.
Abubuwan da ke haifar da illa da kuma kiyayewa na amfani da koren shayi don asarar nauyi:
Amfanin koren shayi ba shi da kirguwa, amma yawansa na iya haifar da gudawa, amai da juwa, haka nan kuma ba a yarda da shi ga masu fama da hawan jini.
4- Cinnamon don slimming
Cinnamon yana daya daga cikin kayan kamshin da aka fi amfani da shi a kasar Indiya wajen dafa abinci da kuma magance matsaloli da dama, Cinnamon yana taimakawa wajen daidaita sukarin jini da rage triglycerides da cholesterol mara kyau, don haka yana da kyau ga masu ciwon sukari da masu son rage kiba.
Yadda ake shirya kirfa:
- Ana yin kirfa kamar kofi, ba tare da ƙara sukari ba (ana iya ƙara zuma kaɗan don zaƙi).
- A sha kofi biyu na kirfa sau biyu a rana.
Illolin shan kirfa don asarar nauyi:
Cinnamon yana taimakawa wajen hana sha'awar sha'awa da kuma kara yawan kuzari da kuma kawar da gubobi, amma ba a so a ci shi da yawa saboda yana iya haifar da tashin zuciya da gudawa, haka nan an haramta shan kirfa a lokacin daukar ciki domin yana iya haifar da natsuwa mai tsanani wanda zai haifar da zubar da ciki.
5- Cardamom (Cardam) domin rage kiba
Shin, kun san cewa an ƙara cardamom a cikin samfuran kofi da yawa saboda yana da amfani mai kyau wajen haɓaka metabolism da rasa nauyi?
Cardamom ko cardamom kamar yadda ake kiransa yana hana kumburin ciki, yana rage iskar gas, yana kuma taimakawa wajen kona kitse, hanyar da ake amfani da ita ita ce hanyar da ake hada cardamom, wanda ke taimakawa wajen rasa jiki:
sassan:
- 1 teaspoon na ƙasa cardamom
- Kofuna 1 na ruwa
- cokali 1 na ganyen shayi
Yadda ake shirya:
- A tafasa ruwan kamar yadda aka saba, sai a zuba shayi da cardamom, a rufe a bar shi na tsawon minti 5.
- A sha wannan shayi sau biyu a rana.
Abin lura: Ana iya ƙara Cardamom tare da kofi na kofi da safe.
Illolin cardamom don asarar nauyi:
A guji amfani da cardamom da yawa, domin yana iya haifar da gudawa da tashin zuciya.
6- barkono mai zafi don rage kiba
Zafafan barkono na ba da zafi ga jiki, wanda ke taimakawa wajen ƙona kitse mai yawa kuma yana rage yawan amfani da calorie, barkono mai zafi yana taimakawa wajen rage kiba ta hanyar haɓaka metabolism da rage yawan kitsen jini.
Ga yadda ake shirya chili don asarar nauyi:
sassan:
- 1/4 teaspoon barkono barkono mai zafi
- Lemun tsami cokali daya
- Kofuna 1 na ruwa
Yadda ake shirya:
- Ki zuba ruwan lemun tsami da barkono da ruwa a kwaba sosai.
- Sha nan da nan sau biyu a rana.
- Hakanan za'a iya ƙara barkono masu zafi a salads da taliya tare da kayan lambu.
Abubuwan da ke tattare da amfani da barkono don asarar nauyi
A guji yawan amfani da barkono barkono don rage kiba, saboda hakan na iya haifar da bacin rai, tashin zuciya, da amai.
Ganye don saurin slimming a cikin mako guda
Akwai ganye da dama da ke taimakawa wajen rage kiba da sauri, baya ga bin abinci mai kyau, ga ganyayen da ke saurin rage kiba:
tafarnuwa
Dukanmu mun san amfanin tafarnuwa ga lafiyar jiki, amma kuma tana iya taimakawa wajen rage kiba da ƙona kitse mai yawa.
Tafarnuwa na da matukar amfani wajen daidaita kwayoyin halittar jini, domin duk wani tashin hankali na iya haifar da matsala mai tsanani, ana iya saka tafarnuwa a cikin abincin salati ko kuma a ci a ciki.
Abin lura: Masu fama da hawan jini su guji yawan shan tafarnuwa.
Bakar barkono
Idan muka yi magana game da mafi kyawun ganye don rage nauyi, ba za mu iya mantawa da barkono baƙar fata, wanda ke ƙara dandano na musamman ga abinci, baƙar fata yana taimakawa wajen haɓaka metabolism da rage kiba cikin sauri, hanya mafi kyau don amfani da barkono baƙar fata shine a saka shi da ruwan 'ya'yan itace na halitta ko kuma a saka shi da ruwan 'ya'yan itace na halitta ko kuma a cikin abincin. abubuwan sha masu zafi kusa da jita-jita salad.
mustard tsaba
'Ya'yan mustard fari ne ko rawaya na shukar mustard, yawanci ana shuka su a Indiya, Hungary, Kanada da Amurka, kuma ana amfani da su a cikin jita-jita da miya da yawa. da ƙona karin adadin kuzari. da mai.
Bugu da kari, 'ya'yan mastad suna da wadataccen sinadarin bitamin B12, folate da niacin, kuma suna da karancin sinadarin carbohydrate, wanda hakan ke sa wannan ganyen yana da amfani wajen rage kiba, ana amfani da 'ya'yan mustard wajen yin suturar salati tare da hada lemon tsami da zaitun. mai.
Bayani mai mahimmanci: Zai fi kyau a yi amfani da mustard gaba ɗaya maimakon mayonnaise a cikin salads ko wasu jita-jita don asarar nauyi.
Ciki da gindi slimming ganye
Kuna fama da yawan kitse a ciki da gindi? A wannan yanayin, ana iya amfani da ganye na halitta don rasa kitsen ciki, baya ga yin wasu canje-canje na yau da kullun a cikin abincin ku.
Ga wasu ganye don rage kiba.
- Mint:
Wannan ganyen an sanshi da dandano na musamman da wayayyun kamshi kuma ana iya amfani da shi wajen kara dandano a abinci da yawa, Mint na daya daga cikin ganyayen da suke da matukar tasiri wajen rage kitse a ciki da gindi, da hana kumburin ciki da inganta narkewar abinci.
Idan kana son rasa nauyi, lokaci ya yi da za ku haɗa wannan ganya mai ban mamaki a cikin abincinku ko ku sha shayin ruhun nana.
- اDon basil:
Wani ganye wanda ke da tarin fa'idodin kiwon lafiya, gami da rage nauyi.
Basil yana da ikon rage matakan cortisol, kuma sama da matakan al'ada na wannan hormone an san cewa kuna iya samun nauyi.
Wannan shuka yana da kyau don rasa mai a cikin ciki da gindi, kuma ana iya ƙara basil a yawancin jita-jita, irin su taliya tare da kayan lambu da kaza, jita-jita na salad, ko pesto.
- اDon faski da coriander:
Da kaina, wannan ganye shine na fi so tare da coriander saboda amfanin lafiyar su, ƙarfafa tsarin rigakafi, da rage glucose na jini.
Parsley yana da ikon rasa ciki da gindi da sauri, yayin da yake sarrafa ci.
Hanya mafi kyau don amfani da faski da cilantro a cikin slimming shine yin ruwan 'ya'yan itace ko ƙara su zuwa salads.
Abin lura: Kuna iya yin shayi daga tsaba na coriander kuma ƙara ɗan kirfa don rasa nauyi.
Ganye don rasa ciki a cikin mako guda
Ko kuna son rasa nauyi gaba ɗaya ko kawar da kitsen ciki mai yawa, zabar lafiya, daidaiton abinci na iya taimakawa tare da asarar nauyi.
Koyaya, akwai wasu ganye waɗanda ke ba da gyare-gyare cikin sauri kuma ana amfani da su sosai a cikin asarar nauyi.
1-Garana
An yi amfani da wannan ganye tsawon shekaru aru-aru don hana ci, kuma mutane suna shan guarana don narkar da kitsen ciki.
Wasu masana sun yi imanin cewa tasirin wannan ganyen a cikin slimming yana da nasaba da kasancewarsa wasu sinadarai masu yawa na musamman wajen kara kona kitse, kuma yana sa ka ji koshi na tsawon lokaci.
2-Kola Gyada
Wannan ganye yana kunshe a cikin kwayoyi masu yawa da kayan abinci masu gina jiki don asarar nauyi, kuma yana taimakawa wajen ƙara yawan adadin kuzari zuwa 118%, wanda ke ƙara yawan ƙonewa cikin sauri a cikin mako guda.
Saboda maganin kafeyin da ke cikin wannan ganye yana rage sha'awar ci kuma yana taimakawa narkewa, wannan ya sa ya zama kyakkyawan ganye don asarar nauyi.
3- Rosehip don sliming ciki
A shekarar 2015, masu bincike daga kasar Japan sun gudanar da wani gwaji na asibiti don ganin tasirin rosehip wajen rage kiba a cikin wasu masu kiba, wannan binciken ya dauki tsawon makonni 12, kuma mahalartan sun ci milligram 100 na rosehip.
A karshen shari'ar sun lura cewa wadanda suka sha ruwan 'ya'yan itacen rosehip sun ragu sosai da rage kitsen ciki da nauyin jiki idan aka kwatanta da gungun mahalarta wadanda ba su shan ruwan rosehip ba. .
4- barkono
Turmeric na daya daga cikin kayan kamshin da ke hana tara kitse a cikin ciki, tare da cin abinci mai kyau da ke taimakawa turmeric wajen saurin rage kiba da kuma kona kitse sosai domin yana dauke da fiber da carbohydrates, bugu da kari kuma turmeric na kunshe da sinadaran tsiro masu inganci wadanda suke karuwa. da metabolism rate ƙona kalori thermal sauri.
Ganye don asarar nauyi ba tare da cin abinci ba
Shin kuna neman ganye don taimakawa rage kiba da kuma kawar da kitse mai yawa ba tare da bin abinci ba? Ga mafi mahimmancin ganye:
Zogale
Moringa wata tsiro ce da aka shafe shekaru dubbai ana amfani da ita wajen magunguna a Indiya da Nepal, a baya-bayan nan kuma ana amfani da zogale a kasashen Turai a matsayin karin nauyi, ana iya cin wadannan ganyen kai tsaye ko kuma a hada su a salads da sauran abinci.
Zogale ya ƙunshi bitamin da ma'adanai da yawa, haka kuma yana taimakawa wajen kiyaye matakan sukari na jini da kuma kawar da gubobi daga jiki.
Har ila yau, zogale yana da abubuwan da ke cikin fiber, wanda ke sa ya zama mai amfani wajen rage kiba da rage sha'awa.
Yana da kyau a lura cewa zogale yana daya daga cikin ganyen da ake amfani da su wajen rage kiba da kuma rage yawan cholesterol.
Oolong Tea
Wannan ganyen shayi ne da ake amfani da shi a cikin al'adun kasar Japan don inganta metabolism, wanda ke saurin ƙona kitse a cikin jiki, kuma matsakaicin sinadarin caffeine yana ba da kuzari.
Wannan shayin wani babban madadin dandanon sikari ne a cikinsa da kuma kamshi da dandanonsa na musamman, shan kofi biyu a rana na shayin oolong na iya taimakawa wajen rage kiba.
Dandelion don slimming jiki
Ganyen Dandelion da kuma saiwoyin suma suna daga cikin shahararrun ganyen da ake amfani da su wajen magance matsaloli da dama da suka hada da rage kiba.
Tushen Dandelion diuretic ne na halitta, yana fitar da ruwa mai yawa da gubobi daga jiki, kuma yana taimakawa sosai wajen rage kiba.
Don haka, shayin Dandelion hanya ce mai kyau don rasa nauyi ba tare da cin abinci ba.
Abin lura: Duk da fa'idar Dandelion, kamar kowane ganye, yana da illa kamar jin tashin zuciya da ƙara bugun zuciya.
Don haka, kar a yi amfani da shi fiye da kima.
Fennel
Wannan shuka ba a amfani da ita sosai a cikin jita-jita ko a matsayin abin sha, amma tsaba nata sun shahara sosai a fannin magani kuma azaman yaji mai daɗin ɗanɗano abinci.
Fennel tsaba suna da arziki a cikin antioxidants, fiber, bitamin da kuma ma'adanai, kuma suna taimakawa wajen inganta narkewa da ƙananan matakan cholesterol mara kyau, yana sa wannan ganye ya zama kyakkyawan ƙwayar asarar nauyi.
Hanya mafi kyau don amfani da 'ya'yan fennel shine a jika teaspoon guda ɗaya a cikin kofi na ruwa a bar shi na tsawon sa'o'i kadan, sannan a tace a sha a cikin komai.
Ana iya amfani da Fennel a cikin jita-jita, salads, da gasasshen nama.
Ganye don gwaje-gwajen asarar nauyi
Kamar yadda aka ambata a baya, ganye da kayan kamshi na iya taimakawa wajen ƙona kitse mai yawa, da hana sha’awar abinci, ban da rage kiba cikin aminci da inganci, kuma akwai abubuwan da wasu abokai suka yi amfani da su wajen amfani da ganyen slimming, zan ambaci abubuwan da suka faru.
Wata kawarta tana fama da tarin kitse a cikin ciki, kuma a lokaci guda tana da sha'awar abinci, musamman sukari da kayan zaki.
Na yi kokarin amfani da ginger a matsayin shayi tare da ƙara kirfa da zuma kaɗan na tsawon mako guda, sakamakon haka ya sa kaso mai yawa na kitse a cikin ciki ya ɓace kuma sha'awar abinci ya ragu tare da jin dadi na tsawon lokaci bayan shan ginger.
Wata kawarta ta yi kokarin amfani da tafarnuwa tana taunawa guda 2 a rana ba tare da komai ba, mummunan cholesterol dinta ya ragu, tare da kara yawan aiki, wanda ya taimaka mata sosai wajen rage kiba cikin kasa da wata guda.
Nasihu don bin girke-girke na ganye don slimming
Dukkanin ganyen da aka ambata a sama ana siffanta su da karfin iya rage kiba da kuma kara kona kitse a jiki.
Duk da haka, akwai wasu mahimman shawarwari da za a bi idan ana amfani da ganye don asarar nauyi.
- Sakamakon ganye ba zai yi tasiri ba a cikin yanayin "cushewar jiki" saboda yawan shan taba, rashin abinci mai gina jiki, rashin motsi da kasala.
Don haka don samun sakamako mai kyau da inganci tare da slimming na ganye girke-girke ta hanyar bin salon rayuwa gabaɗaya. - Galibin ganyen na dauke da mai da sinadarai masu inganci, don haka kada a sanya ganye a wuta kai tsaye a tafasa su da ruwa domin kada a rasa mafi yawan amfanin ganyen.
Hanya mafi kyau ita ce tafasa ruwa, sannan a zuba ganyen da kuka fi so, a bar shi na wasu mintuna, sannan a sha. - Ban ba da shawarar amfani da ganye a cikin komai ba, sai dai tafarnuwa, wasu ganye na iya haifar da tashin zuciya da amai da safe.
- Hakanan za'a iya amfani da busassun ganye don asarar nauyi, kula da siyan ganyen daga shagunan da aka amince da su, zai fi dacewa a cikin fakiti (kwalwa ko a cikin nau'in jakunkuna na shayi).
- Dole ne ku ci gaba da amfani da ganye don asarar nauyi na akalla wata guda don samun sakamako mai kyau.
- Mutanen da ke fama da ƙananan hawan jini, matsalolin zuciya, ciwon sukari, hawan jini, mata masu ciki ko masu shayarwa, ko kuma yara 'yan kasa da shekaru 18, ya kamata su tuntubi likita kafin amfani da ganye don rage nauyi.
