Inyaniso engaziwayo yeOat Milk

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Ubisi lwe-Oat

Okwangoku sikwimikhosi yamandla apheleleyo, inguquko yobisi olungenalo ubisi.

Kungekudala, ndingu kwaye Ubisi lweamangile walawula ngokugqithileyo kwiivenkile zokutyela kunye neevenkile ezithengisa ukutya okuthengisa ukutya ngokufanayo; Kule mihla, intengiso ye-alterna-milks iye yahluka kakhulu, ngeendlela ezingacacanga ezinje nge-macadamia, ipea, iflakisi, kunye ne-hemp zonke ezihluma njengama-Milk asekelwe kwizityalo ezityibilikayo ezithi zibethe isoyi esidala kunye nobisi lweamangile ngaphandle kwepaki.

Kodwa kukho ubisi olungenalo ubisi olwenze amaza amaninzi kuninzi: ubisi lwe-oat. Yenziwe nge, oats, i-oat ubisi sele ibalasele mva nje- kwaye ngesizathu esivakalayo . Olu bisi lunencasa kwaye bukhrim, kodwa lukwalula kwaye lubuthathaka, iprofayile yokunambitheka ayinakuthelekiswa nanto ngokufana nobisi lwenkomo, olwenza ukuba lube lolunye ubisi olugqibeleleyo kubantu abangakwaziyo ukufumana ubisi lwemihla ngemihla kodwa bafuna ukunciphisa Izinto zezempilo okanye izizathu zokusingqongileyo.



Ngoku, ukuba umtsha kumdlalo ongengowobisi, unokuba usiva abantu begxalathelana kwaye baphakamise ubisi olusekwe kwi-oat kwaye bacinga ukuba konke kulungile ukuba kuyinyani, Mhlawumbi, mhlawumbi kungenjalo- kodwa lixesha lokuba ufumane ngaphandle. Le yinyaniso engachazwanga yobisi lwe-oat.

Ubisi lwe-oat luhleli ixesha elide kunokuba ucinga

I-oat oat yobisi Ifoto nguLeon Neal / Getty Izithombe

Ukuba uqhelene nobisi lwe-oat, mhlawumbi uyazi uphawu olunye ngokukodwa: Ngokucocekileyo . Baye baziwa ngokukhethekileyo ngokuthakazelisa kwabo kunye ne-quirky indlela yentengiso , ungcelele koololiwe abahamba ngaphantsi komhlaba, iindawo zokumisa iibhasi, neebhodi zezibhengezo emhlabeni wonke ezinamabinzana akrelekrele nangamabala athile. Owu, kwaye mhlawumbi uyazi ukuba ubisi lwabo lwe-oat lumnandi kwaphela.

Kodwa into ongayaziyo kukuba u-Oatly ubesemarikeni phantse iminyaka engamashumi amathathu, ngoku ka Ixesha . URickard Oste, umphandi kwiYunivesithi yaseLund eSweden, waqala ukuvelisa ubisi lwe-oat kwi-90s, ngelixa ephanda iindlela zokuvelisa ezinye iindlela zobisi kwabo banganyamezelani ne-lactose- wasebenzisa i-oats kuba sisityalo esivelele kakhulu eSweden.

Xa wayeyifumene le nkqubo yaya kuthi xhaxhe, u-Öste waseka u-Oatly, ethengisa ubisi kwisihlwele esincinci kodwa esizinikeleyo sabaseSweden abathanda ubisi. Ubisi lwenkampani aluzange luwele ngaphaya kwechibi kude kube Ngo-2016 , xa kwathatha iimarike zaseMelika ngoqhwithela.

Nangona inkampani yase-Oregon esekwe ePacific Foods yayingumvelisi wokuqala wobisi we-oat ukuza kwindawo yaseMelika emva kwi1996 , Ngokucocekileyo ikhredithi yokufumana ubisi lwe-oat lwangoku, njengoko ubisi lwe-oat yasePasifiki lungazange lufikelele kumanqanaba afanayo okuthandwa njengogxa walo waseSweden.

U-richard mcdonald wenet efanelekileyo

Ubisi lwe-oat lwalunokuthintela ubisi lweamangile njengolona lubisi lobisi lungekho mhle kakhulu kwintengiso

Ubisi lweAlmond

Ukunyuka ngokukhawuleza kobisi lwe-oat ekuthandeni kunokuba ziindaba ezimbi kolunye ubisi olungenalo ubisi: ubisi lweamangile. Xa kwakuqala ukwaziswa kwiimarike eziqhelekileyo, ubisi lweamangile lakhawuleza lwangqengqa ubisi lwe-soy kwindawo yalo njengobisi olusekwe kwizityalo ngaphezulu. Ubisi lweAlmond luhleli njengolona bisi lungelulo lobisi oludumileyo kumdlalo, kunye nokuthengiswa kobisi lweamangile kufikelela ngaphezulu kwe- $ 1 yezigidigidi umva ngo-2018, ngokukaNielsen.

Nangona kunjalo, ubisi lweamangile lunokuba sengxakini. Kubaqalayo, kufunyenwe okuninzi okwenziwe kutshanje ngenxa yokungazinzi kwendalo. Ngapha koko, ukwahluka kwemveliso yobisi engeyiyo yobisi xa iyonke kunokubonisa ubungozi obunokubakho kwenye indawo yobisi lwe-nutty, esele igxekwa ngabaninzi njengonelisekanga kunabantwana abatsha kwibhlokhi. Kodwa ubisi lwe-oat inokuba lubisi lwe-vegan olwehlisa i-almond: ngokwe IBloomberg yeShishini Ukuthengiswa kobisi lwe-oat kuye kwenyuka ukusuka kwi- $ 4.4 yezigidi nje ngo-2017 ukuya kwi- $ 29 yezigidi ngo-2019.

Ngelixa kukukhala okude ukusuka kubisi lweamangile obiza i-1 yezigidigidi zeedola, kubalulekile ukuba uqaphele ukuba uninzi lwe-oats zehlabathi zisetyenziselwa ukuvelisa ukutya kwezilwanyana, oko kuthetha ukuba ishishini lobisi lwe-oat linendawo eninzi yokwandisa; ndithetha no UMgcini , ULiz Specht, umlawuli onxulumene nesayensi kunye netekhnoloji kwiZiko eliLungileyo lokutya uthe 'Kukho indawo enkulu esele ikho esinokuthi sibambe ngokukhuselekileyo isabelo ngaphandle kokuhambisa inaliti kwimveliso iyonke.'

Kwakukho ukunqongophala kobisi lwe-oat xa u-Oatly efika kuqala kwiimarike zase-US

Ngokucocekileyo Facebook

Iifoloji zokuqala zika-Outer kwimarike yase-US ziphumelele kakhulu- kakhulu, kangangokuba bazabalazile ukuqhubeka nesifiso esitsha seMelika sobisi lwabo olusekwe kwizityalo.

Kwiminyaka embalwa emva kokuba uphawu luphuhlise 'inkolo elandelayo phakathi kwehipsters, vegans, kunye ne-lactose-intolerants ngokufanayo,' Iindaba zeFox Kuxelwe ngo-Disemba ka-2018, u-Oatly waba yingxaki: zonke zaziphume kubisi lwe-oat. Kwakungekho nje ubonelelo olwaneleyo kwiimfuno eziphangaleleyo zaseMelika.

Ngeli xesha, imveliso ka-Oatly yobisi lwe-oat yayintle kakhulu yenziwe eYurophu, ethetha ukuba ubisi lwe-oat kwakufuneka lungeniswe luze lufike eMelika, olwalucothisa inkqubo yokufumana iibhokisi ze-Oatly kwimizi-mveliso ukuya Iivenkile zokutya zaseMelika. Ungayichazanga eyokuba inkqubo yokwenza ubisi lwe-oat ayinakukhawuleziswa.

Ngoku ka Ukucoca , inkampani yayisebenza ekwakheni umzi-mveliso wayo wokuqala kumhlaba waseMelika ngexesha lokunqongophala; iziko lavulwa ngentwasahlobo yowama-2019 kwaye ukunqongophala kwaphela emva koko.

Kodwa okwangoku, abantu baseMelika ngokuqinisekileyo iyafuneka idosi yabo yemihla ngemihla yobisi lwe-oat yathatha iAmazon, apho abathengisi babedwelisa iibhokisi ezingaphezulu kwe- $ 200. Emva kokuvulwa kweziko laseMelika, abantu baseMelika babenethamsanqa- asikaze sikubone ukunqongophala kobisi lwe-oat kwelo nqanaba ukusukela oko.

Unokwenza ubisi lwe-oat ngokulula ekhaya

Ubisi lwe-Oat

Ngelixa ngokucocekileyo kunye nezinye iimveliso zebisi ze-oat ezithandwayo zisebenzisa izinto ezintle, iinkqubo zesayensi zokwenza ubisi lwe-oat lube bukhrim njengoko kunokwenzeka (njengokunyusa ubisi ngeoyile ye-canola ukuyinika i-velvety mouthfeel), unako ngokulula yenza uguqulelo olungasetyenziswanga nolusempilweni ngokulinganayo ekhaya .

Yonke into oyifunayo yenye i-oats, amanzi, i-strainer efanelekileyo ye-mesh, kunye ne-blender ekhawulezayo. Uya kufuna ukuthatha i-oats ekumgangatho ophezulu eqengqelwe le nto- akukho nanye kuloo nto I-Quaker Oats i-oatmeal yangoku ukuba ufuna ubisi olwanelisayo nolunencasa kwizityalo! Thoba nje i-oats emanzini ubusuku bonke (uya kufuna umlinganiselo we-1: 4 we-oats emanzini) kwaye emva koko udibanise de kube kokugudileyo nokucocekileyo.

Ngokukhetha, unokongeza iilekese njengokhokho wekhokhonathi okanye isiraphu yemephu ukuze unyuse iprofayili yencasa kwaye uyenze ifane nohlobo oluthengiweyo kwivenkile. Emva kokudibanisa yonke into kunye, yithulule nge-strainer ukususa nayiphi na intlenga kubisi lwe-oat, kwaye uyonwabele le fiber-ephezulu kwaye kulula ukwenza ubisi olungelulo lobisi!

Unokufumanisa ukuba ubisi lwe-oat olwenziwe ekhaya luthandeka ngokwahlukileyo kwiibhokisi zobisi lwe-oat ozithathayo kwivenkile yokutya. Oku ikakhulu kungenxa yokuba iinkampani zobisi lwe-oat ziqhubana nobisi lwabo ngee-enzymes, ioyile kunye nezinye izongezo ezinika incasa yobukhilimu. Ke ukuba ujonge enye indlela engacwangciswanga kwaye esempilweni, ukuyenza ekhaya yeyona nto ukubheja kwakho.

Ubisi lwe-oat lusezantsi kwiprotheni kunezinye iindlela zobisi

Uluhlu lweebisi ezingezizo zobisi kubandakanya ubisi lwe-oat

Ukujonga inyani yokuba i-oats ngenene yingqolowa-endaweni ye-protein-pack nut okanye i-legume-oat milk ithanda ukuba neproteyini encinci kunezinye iimilk, njengobisi lwe-soy kunye nobisi lwe-ertyisi. Kwaye xa usongeza ubisi lwenkomo kumxube, ubisi lwe-oat aluphumeleli ukukhuphisana. Kodwa kunjalo, kunjalo iprotheyini ngaphezulu ngokuhambisa ngaphezu kobisi oluninzi olusekwe kwizityalo, njengealmondi, icashew, ikhokhonathi, okanye ubisi lwerayisi.

Ngoku ka Iindaba eziBuzzfeed , Ukuhanjiswa okuphakathi kobisi lobisi lunezigrama ezisibhozo zeprotheyini. Ngaphezulu koko, ubisi lwenkomo luqulathe zonke i-amino acid ezisithoba. Ngelixa ukubalwa kweeprotheyini kuya kwahluka kwi-oat milks esekwe kulowo ujongileyo, ikomityi enye enika ubisi lwe-oat ine-gram ezintathu kuphela zeprotheyini, kwaye ayinayo iprofayile ye-amino acid.

Ubisi lweSoy, kwelinye icala, intle kakhulu ngokuhambelana nobisi lwenkomo, ukuya kuthi ga kwiprotein kunye neamino acid ukubala kuya. Ukuba ukhangele enye indlela yobisi kodwa uzama ukwandisa iprotheni yakho, mhlawumbi kungcono ukuhlala kude nobisi lwe-oat kwaye unamathele kwi-soy (okanye ufumane iprotheni yakho kwenye indawo).

Ubisi lwe-Oat yikhalori ephezulu

Izithako ezisetyenziselwa ukwenza ubisi lobisi olungelulo lobisi, kubandakanya ubisi lwe-oat

Ngelixa uhlala ufuna ukukhangela iilebheli zezondlo zezinye iimilks ozithengayo (kuba ezi zinto zinokwahluka ngokubanzi ngokuxhomekeke kuhlobo olukhethileyo), njengomgaqo jikelele wesithupha, kuya kufuneka ulindele ubisi lwe-oat ukubancinci kwicala eliphezulu leekhalori - ubuncinci xa uthelekisa nezinye iinyosi ezingezizo zobisi. Njengoko Ukudityaniswa kuxeliwe, ukuhanjiswa kwe-oat ubisi kuqulethe malunga neekhalori ezili-120- ziphantse zaphindaphindeka kane ngokomyinge wekomityi enye wobisi lwealmond.

Ngoku, oku akukubi kakhulu xa uthelekisa ubisi lwe-oat kunye nokuhanjiswa okuphakathi kobisi lweenkomo olupheleleyo, olunama-calories ayi-150 ngokusebenza (ubisi olunamafutha, kwelinye icala, lunama-90). Ukuba usika ubisi ngenxa yokuba ufuna ukunciphisa ikhalori yakho, ubisi lwe-oat luya kwenza umahluko osecaleni - ukuba ukubala iikhalori ayisiyonto inkulu kuwe, ubisi lwe-oat inokuba lolona lubisi lusekwe kwisityalo yeyakho.

Ubisi lwe-oat luthanda ukuba phezulu kwii-carbs kunamanye amasi angengawo amasi

Intsimi yengqolowa yobisi lwe-oat

Ubisi lwe-oat yinto encinci ecaleni kolunye ubisi olusekwe kwizityalo njenge-almond kunye nobisi lwe-soy. Oku kungenxa yokuba i-oats eneneni lubisi lwe-almond kunye nobisi lwe-soy zombini zineprofayile efanayo yesondlo, kuba zivela kwiprotein-rich, amanqatha amanqatha kunye nemidumba.

I-Oats zinobume obahluke kakhulu, kwaye ngenxa yoko ziphezulu kakhulu kwiicarbohydrate kunye nomndilili wokuhambisa ubisi lwe-oat olungenaswekile oluqulathe malunga ne-16 gram yeecarbohydrate, ngokwe Ukudityaniswa . Ubisi lwe-Soy lunokuba naphi na ukusuka kwi-3 ukuya kwi-15 yeegram ngokusebenza, kuxhomekeke kubanini kwaye nokuba iyathandeka na, kwaye i-coves ubisi ihlala ine-11 ukuya kwi-13 yeegram.

Oku kuhle kakhulu kubisi olusekwe ekuziinkozo lilonke-olunye ubisi olungenalo lobisi olusebenzisa ingqolowa njengesona sithako, ubisi lwerayisi olungasweleki , ine-0 yeeprotheyini ngokutya, kunye ne-22 gram yeecarbohydrate.

3 iresiphi yekhekhe yesithako

Ubisi lwe-oat lolunye uhlobo oluzinzileyo lokusingqongileyo

Ifama yeAlmond eCarlifonia

Akusiyo imfihlo: ubisi aluzinzileyo kwindalo esingqongileyo. Kuhle kakhulu lonke ubisi olungenalo ubisi kwintengiso lulunge ngakumbi kubume bendalo kunobisi lwenkomo, njenge UMgcini ixelwe . Ukuvelisa ubisi kukhupha inani elingenakuthelekiswa nanto leegesi zegreenhouse - ikakhulu ezinoxanduva lokufudumeza umhlaba- kwaye zithatha umhlaba ongaphezulu kunye namanzi kuninzi lweebisi ezingezizo zobisi.

Kodwa ezinye iimilki ezingezizo zobisi zingcono kunezinye. Ubisi lweAlmond, umzekelo, lubisi olungenakulondolozeka olungenalo ubisi. Malunga neepesenti ezingama-80 zeamangile ziveliswa kwiCarlifonia egcwele imbalela- kuba ithatha malunga ne-15 yeelitha zamanzi ukuvelisa ii-alimondi ezili-16 zizonke, imveliso yobisi lweamangile inamandla okuthatha uxinzelelo olukhulu kwimeko-bume yaseburhulumenteni, ngokwe IOfisi ye-UCSF yoZinzo .

Sele imimandla yezolimo kumazantsi eSan Joaquin Valley inengxaki yokuphela kwamanzi aphantsi komhlaba, nto leyo ethe yakhokelela ekutshoneni komhlaba, enkosi kumzi mveliso we-alimondi osebenzisa ngokukhululekileyo ukunikezela ngamanzi kwilizwe lonke.

Ngokubhekisele kukhetho oluhambelana nokusingqongileyo, ubisi lwe-oat lunokuba lolunye lweendlela ezinokubakho. Ngoku ka UMgcini , ii-oats zikhuliswa kakhulu kwiindawo ezibandayo, ezisemantla njenge Canada ne Scandinavia, ke ukukhula okuninzi kwazo akufuneki kumanqanaba afanayo okutshatyalaliswa kwamahlathi nezinye izityalo (ezijonge kuwe, ubisi lwe coconut).

Ubisi lwe-oat ngumthombo olungileyo wefayibha yokutya

Ubisi lwe-Oat

Akumangalisi ukuba i-oatmeal yinto ethandwayo yesidlo sakusasa: ii-oats zityebe ngokumangalisayo kwifayibha yokutya enceda imetabolism yethu ukuba ibaleke kusasa. Kwaye ngenxa yoko, ubisi lwe-oat lunjalo kanjalo Umthombo omkhulu wefayibha, ngokwe ingxelo evela kwi Ijenali yeTekhnoloji yeSayensi yokutya .

I-oats zidityaniswa naphi na ukusuka kwipesenti ezimbini ukuya kwezisithoba zepesenti yokutya. Kwaye ziqulathe uhlobo olukhethekileyo lwefayibha eyaziwa ngokuba yi-beta-glucan, efunyenwe ineziphumo ezinciphisa i-cholesterol, ngokwe inqaku kwi Ukugcina izindlu kakuhle .

Njengabaphandi kwiYunivesithi yaseBari Aldo Moro e-Italiya efumaneka kwi-2017, olu hlobo lwefayibha olwahlukileyo alunako ukunciphisa amanqanaba akho e-cholesterol kuphela, kodwa luyakwenyusa amajoni akho omzimba kwaye luphindaphinde lwenze iintyatyambo zakho zesisu.

I-Beta-glucan ikwabonelela ngomzimba nge-prebiotic, enceda ukukhuthaza umzimba wakho sele ukhona ye biotic, ekugqibeleni ukunceda ekwetyisweni kunye nokuqinisekisa ukuba umzimba wakho uzifunxa ngokupheleleyo izakha-mzimba kuko konke okunye ukutya okusempilweni okutyayo.

I-oat yobisi ifrazi ilunge ngakumbi kunamanye amasi angengawo obisi

Ubugcisa beLatté obunobisi lwe-oat Ifoto nguTristan Fewings / Getty Izithombe

Akuqinisekanga ukuba kutheni u-Oatly wayethandwa kangaka xa yayiqala ukufika kwiimarike zase-US? Yiya kwindlu ekufuphi yekofu kwaye u-odole ilatte yobisi lwe-oat. Uya kubona ngokukhawuleza ukuba yonke le nto iphikisanayo malunga: ubisi lwe-oat olunamanzi luhle kakhulu ukuba lube lolwesibini kuye, ubuncinci ukuya kubisi olungenalo ubisi kunye nokubhangiswa kwekofu.

I-Baristas kwilizwe liphela ziba ligwele le-oat eliguqukayo, njengoko iprofayili yobisi engathathi hlangothi iboleka kakuhle kwiziselo ezinencasa ze-espresso ezinjenge-lattés, mochas, kunye nabamhlophe abasicaba. Ngaphezu, ubisi lwe-oat lubhabhe kakuhle xa usenza umphunga, ukudala i-microfoam efanelekileyo ye-cappuccino engeyiyo yobisi, ngokokucokisa 29 .

Kuba umxholo weprotini yobisi lwe-oat usezantsi kakhulu kune ezinye iimilki ezingezizo zobisi , ii-baristas kufuneka zisebenzise ubuchule obahlukileyo bokutshiza (kuba iiproteins eziselubisini zezona zinika ubisi olunomphunga ubume bazo obunobumba), kodwa yakuba imicrofoam isekiwe, ubisi lwe-oat ene-steamed inokugqibelela, ukungaguquguquki velvety eyona aficionados inikezelwe kubisi.

Ungayichazanga eyokuba, i-barista ekhethekileyo yokudibanisa ubisi lwe-oat sele ivelile kwiivenkile zekofu kwilizwe liphela-ezi nguqulelo zenziwe ngokukodwa ukuze ii-baristas zikwazi ukubaphosa ngokulula ngaphandle kokutshintsha ubuchule babo bokubila kakhulu.

Ubisi lwe-Oat lunokuba neepropathi ezichasene nomhlaza

Oats

I-oats inokukwazi ukunqanda umhlaza-i-beta-glucan, ifayibha ekhethekileyo ekhoyo kwii-oats, ibonakalisiwe ngaphakathi ingxelo evela Ijenali yaMazwe ngaMazwe yeeMicroolecule zebhayiloji ukuba neziphumo ezithile ze-cytotoxic xa waziswa kwiiseli ze-melanoma. Oku kuthetha ukuba i-beta-glucan ibulale iiseli zomhlaza wolusu ezinobungozi.

indlela ukufudumeza irayisi eqhotsiweyo

Ngoku, sukuya kusela iiglasi zobisi lwe-oat ngethemba lokuthintela umhlaza okwangoku-njengakwezinye iindlela zonyango ezinokuba nomhlaza, uphando oluninzi kufuneka lwenziwe ngaphambi kokuba kufikelelwe kwisigqibo malunga ne-oats kunye nokulwa kwabo umhlaza. amandla.

Ngelixa izinto zisaqhubeka mpikiswano malunga nokuba ii-oats zinokusetyenziswa ngokufanelekileyo na kunyango lomhlaza, ingxelo iqaphele ukuba i-beta-glucan ethathwe kwi-oats icoleka ngokulula kune-beta-glucan evela kweminye imithombo, njenge fungi kunye negwele, okuthetha ukuba ukuba i-beta-glucan yenza ube lukhetho oluqhelekileyo lonyango lomhlaza, ii-oats kunokwenzeka ukuba zibe ngumthombo apho ifayibha ivela khona.

Okwangoku, ii-oats azicacanga kwaphela-iifama ezininzi ze-oat ziphatha izityalo zazo nge-glyphosate, iyeza lokubulala izitshabalalisi elinokuba nokunxibelelana nomhlaza . Ukurekhoda, U-Oatly utshilo ukuba bayayenza hayi Sebenzisa i-oats ephathwe ngumbulali wokhula, ngoko ke kukhuselekile ukuba unamathele kubisi lwabo ukuba ngaba ukhathazekile malunga nefuthe le-glyphosate.

Iimpawu ezininzi zobisi lwe-oat zingena-gluten

Izithako ezingenalo i-Gluten

Abo banesifo se-celiac okanye ukunganyamezelani okulula kwe-gluten kusenokwenzeka ukuba bayazibuza ukuba ingaba ubisi lwe-oat lolona hlobo lobisi lubalungeleyo-ngapha koko, uninzi lweemveliso ezisekwe kukutya okuziinkozo ziqulathe i-gluten ekubonakala ukuba akukho bueno. Kodwa ngethamsanqa, ii-oats ngokwendalo azinasimahla.

Nangona kunjalo, izinto zifumana i-dicier encinci xa uhlolisisa indlela oats eyenziwa ngayo. Njengoko IKitchn ingxelo ngo-2011 , I-oats iqhutywa rhoqo kumaziko afanayo nerhasi, ingqolowa nerye, yona yenza iqulethe i-gluten-njengesiphumo, ii-oats zihlala zingcoliswe yimikhondo encinci ye-gluten, nokuba ayinayo i-gluten uqobo.

Njengolunye uninzi lweemilki ezingezizo zobisi (nkqu ezinye iinyosi zesoya Kufunyenwe ukuba ine-gluten!), Kubalulekile ukuba abantu abanolwazelelelo baqwalasele ukuba ngaba uphawu kunye nencasa yobisi lwe-oat abaluthengayo luqinisekisiwe njenge-gluten-free. Ukuba uhlala e-US, unethamsanqa: I-oat milks ezininzi ezikhoyo e-US azinantlanzi-okanye zinokhetho olungena-gluten. Qiniseka nje ukuba ufunda ilebheli.

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