UMichael Kovac / Getty Izithombe UMario Lopez uyijack yayo yonke imisebenzi. Nguye ungene ukudanisa, ukudlala imidlalo yeqonga kunye nokusingathwa kweenkqubo zikanomathotholo nakwiTV, ukukhankanya izinto ezimbalwa. Kodwa uyaziwa kakhulu ngendima yakhe njengo-A.C Slater, okwishumi elivisayo onesimbo esinee-mullet ezikhethekileyo, kwi-90s yamahlaya Igcinwe yiBell . Olu luhlu luye lwavelisa a qalisa kwakhona ndenyuka ndaya kwi Ixesha le-LA ' Imiboniso elishumi ephezulu kwi2020. Unyaka ugcinwe nguLopez ngeeprojekthi, ezinje ngemovie yeholide Ikrismesi emnandi kunye nomdlalo bhanyabhanya omncinci Indlela yokupheka (ngu-KFC kunye noBomi bonke), apho adlala khona 'isepha-y yothando' uColonel Sanders, kunye no-Colonel Sanders ngelo (nge I-San Diego Union Tribune ).
I-Lopez yayinguye Isidanga sokuqala Kwilizwe emva phaya ngo-2008. Kwiminyaka elishumi kamva, nangona wayengutata wabantwana abathathu, usenebhodi yolwandle yakhe ihambile Inxalenye emangalisayo: Akalandeli kutya. 'Nditya nantoni na endiyifunayo. Ndiza kutyumza ipitsa iphela ukuba ndifuna ngamanye amaxesha; wayene burger ngobunye ubusuku. Ngokubanzi, konke kumodareyithi. Andikholelwa kubalo lwekhalori okanye ekuzinciphiseni nantoni na, utshilo Ixesha le-LA Ngo-2016.
Umbhali we Ukoyama okungakumbi Isicwangciso sokutsha esitshintsha indlela odla ngayo ebomini ikholelwa ekubeni eyona nto iphambili ekulahlekeni ubunzima ibandakanya imigaqo emithathu: Ukulawula isabelo sokutya, ukutya rhoqo, kunye nokutya ukutya okunezakha mzimba. Makube njalo I-M & M ice cream , itortilla nebhotolo , okanye iifatata ezimnandi , I-Lopez uyitya ngaphandle kwetyala, kwaye ngaphandle kokuphambuka kwimantra yakhe yamanqaku amathathu.
U-Mario Lopez uyisitya rhoqo
Facebook Nali icebo elinye esinokulithanda sonke: Yitya amashwamshwam. Kunye nochwepheshe wempilo uJimmy Pena, uMario Lopez ubhale iincwadi ezimbini ezinika isicwangciso esinqumle ngokucacileyo sokunciphisa umzimba. Kuzo zombini ezi ncwadi, ugxininisa isidingo sokutya rhoqo nangakwinxalenye encinci.
Kwincwadi yokuqala, Ukoyama okungaphezulu: Isicwangciso sokutsha esitshintsha indlela oTya ngayo ebomini Uthi, 'Ukutya rhoqo imini yonke kukuvumela ukuba ulawule ngcono iinxalenye zakho kwaye ukhawulezise imetabolism yakho, usenza umzimba wakho utshise amanqatha angafuneki kunye neekhalori endaweni yokuzigcina.' Kwi enye inkqubela , uyavuma ukuba ukutya yonke imini (ubuncinci amaxesha amahlanu) yeyona nto isempilweni ayenzela umzimba wakhe.
Kulabo abakukutya okuqinileyo, oku kunokuba sisothuso. Lopez uyavuma oko. Kumanqanaba okuqala, abantu banokufumana uloyiko oluncinci malunga nokutya imini yonke, njengoko ikwacothisa inkqubo yokuncipha, utshilo. Kodwa isenzo, uyasiqinisekisa, siya kwandisa imetabolism yomzimba. Cinga ngemetabolism yakho njengeziko. Ukugcina umlilo uvutha, kuya kufuneka ubeke into apho ukuze ugcine ubushushu, ubhala.
I-snack ingaba nayiphi na into ukusuka kwipeyari enye ukuya kwikomityi enye ye-popcorn epapashwe ngumoya, ibha yegranola, isiqingatha sekomityi ye-edamame efihliweyo, okanye indibanisela yesiqingatha sendebe ye-nonfat cottage cheese kunye nepunipoon yee-walnuts ezinqunqiweyo.
UMario Lopez ubukhulu becala unokutya kwasekuseni
UMario Lopez unokuba neendlela zokupheka kwasekuseni ezisempilweni phantsi komkhono wakhe, kodwa inkwenkwezi edibeneyo ikhetha ukuhamba nolona khetho lufanelekileyo isidlo sakusasa , njengathi sonke - Isiriyeli . Lopez uxelele Nathi Kwi-2018, 'ndinokutya okuziinkozo rhoqo kusasa, kuba, njengoko uyazi, ndinosapho.' U-Lopez ngutata wabantwana abathathu kwaye unobomi bobuchwephesha obumgcina ezinzwaneni zakhe.
Incwadi yakhe ibandakanya iseti yeendlela zokupheka ezingama-40 ezenziwe ngezinto ezintsha, eziyilelwe ukubandakanya inani elifanelekileyo leecarbs, amafutha, kunye neeproteni. Kodwa, rhoqo, xa kusiza kwisidlo sokuqala sosuku, kukutya okuthobekileyo akuthandayo. Ukukhula kwakhe njengomntwana, wayevuka ekuseni azenzele isitya sokutya, njengoko abantwana bakhe besenza ngoku ngentsasa yangoMgqibelo, uyakhumbula. Uziva uzimele kakhulu xa ungumntwana usenza loo nto. Ukuvula umabonwakude kunye nokubukela iikhathuni- kufana nexesha lakho lokukhula elincinci, utshilo uLopez. (nge IYunivesithi yeSpoon )
Ngenxa yokuthanda kwakhe ukutya okuziinkozo, wasebenzisana neGeneral Mills ukusingathwa kwe-Ultimate Saturday Morning Drive-ngo-Okthobha u-2020, apho iikhathuni zakudala ze-80s zavavanywa. Kodwa okona kubaluleke nangakumbi, umsitho uphawule I-General Mills ibuyisa ezinye zeencasa zabo ezindala ezinjengeCookie Crisps, Trix, Golden Grahams, kunye noLopez abathandayo, iCocoa Puffs.
UMario Lopez ngumthandi wobisi
UJohn M. Heller / imifanekiso kaFetty U-Mario Lopez unamava ngaphezulu kweminyaka engamashumi amathathu yamajelo eendaba. Kanye ukusukela kwixesha laqala ukubonakala njengomculi ongumntwana kumdlalo wokudanisa Ingane 'ifakiwe Ngo-1984, ukuza kuthi ga ngoku, xa efumene isikhundla sakhe njengengcali yokomelela komzimba, inye into engathandabuzekiyo ehlala ihleli kukuthanda kwakhe ubisi . 'Ndandiluthanda ubisi ukuqala kwam ukuba ngumntwana,' uxelela Umntu . 'Ndikhule ndisela igaloni yobisi ngemini,' utshilo uLopez, owayesebenzisana neDiary engathandabuzekiyo- iphulo elikhuthaza umsebenzi owenziwa ngamafama obisi kunye noluntu lobisi- ukukhuthaza ubisi njengesiselo esisempilweni.
Umbutho wakhe kunye neBhodi yoPhuculo lweMilk California ubuyela kwi-90s yokuqala, xa wayenenkwenkwezi kwi-'Got Milk 'yabo? iphulo lokwazisa. Kutshanje, kwi-2019, wayeyinxalenye yeBhodi kwakhona # AmathamboLoveMilk iphulo. Eli phulo lijolise ikakhulu kubantu abangaphambi kokungena kwi-surfing kunye ne-skateboarding -misebenzi emibini enokuthi ibeke uxinzelelo emathanjeni. Ngomkhankaso, obone ukusekwa kwee-skatepark ze-pop-up, iBhodi ijolise ekukhuthazeni ubisi njengesiselo esinempilo, kunye nenketho ephezulu, phakathi kwabantu abadala abancinci abakhetha iziselo ezinje ngamanzi anencasa kubisi.
Ngelixa ubisi luyinxalenye yokutya kwemihla ngemihla, usapho lakwaLopez luyazithanda nezinye iimveliso zobisi: 'Ibhotolo, ubisi, naluphi na uhlobo lweshizi onokucinga ngalo, i-cottage cheese, ukhilimu omuncu, yonke le nto,' utsho Lopez.
UMario Lopez uhlafuna itshungama engenashukela
Nantsi inyani encinci yokuhlafuna: Ukuhlafuna itshungama kunokunceda ukukhawulezisa ukutshiswa kweekhalori. Kwaye xa umntu ofana noMario Lopez, kunye nebhodi yakhe yokuhlamba kunye nezihlunu ezinethoni, utsho, kungcono ukukholelwa. 'Ukuhlafuna itshungama kunokwenyusa umlinganiselo wakho wokunciphisa umzimba. Ingayonyusa ikhalori yakho yokutsha ... ndiyayikholelwa nyani le nto, utshilo u '# gumlover' kwifayile ye- tweet . Ayiloxesha lokuqala uLopez evakalisa uthando lwakhe intlaka . Nge-30 kaSeptemba, 2013, wakhumbuza umhlaba ngeyona nto ingadumanga kangako 'ngoSuku lokuHlafuna iItshungama yeSizwe' kwaye Ithunyelwe 'Ndiyindoda enkulu ehlafuna itshungama.'
inkundla masterchef ilele neejaji
Inkolelo kaLopez malunga nento eyenziwa yintsini emzimbeni wakho ixhaswa ngokwesayensi. Intshungama iyanceda ukutshisa iikhalori. Olunye uphononongo lubonakalisile ukuba abo babehlafuna itshungama ngaphambi nasemva kwesidlo sakusasa batshisa ngaphezulu kweepesenti ezintlanu zeekhalori kunabo bangakhange benze njalo. Kanti olunye uphando lubonise ukuba xa uhlafuna i-gum emva kokutya, uya kutshisa iikhalori ezininzi ngokugaya. Ukuba oko bekungakhange uhlafune, nantsi eyona nto intle: Ngokumane uhlafuna itshungama ngelixa uhamba, uhlala uhamba ngokukhawuleza kwaye izinga lokubetha kwentliziyo yakho liyenyuka, kwaye kunjalo nenqanaba lamafutha neekhalori.
Ukuhlafuna itshungama kunokukunceda nasekulawuleni isixa osityayo. Kwisifundo, abanye abathathi-nxaxheba benziwa ukuhlafuna itshungama emva kwesidlo sakusasa, kwaye batya iikhalori ezingama-68 ezimbalwa zesidlo sasemini kunabo bangakhange bahlafune itshungama. (nge Unyango lwezempilo )
NgoLwesibini kuthetha ii-tacos zika-Mario Lopez
Ukuba uphakathi kwe- 1.8 yezigidi Abalandeli bakaMario Lopez kwi-Instagram, uyazi malunga nothando lwakhe lweetacos. Intsapho yaseLopez ithatha ngokungathí sina ii-tacos zazo. U-Lopez kunye nenkosikazi yakhe u-Courtney bahlala bekhuthaza abantwana babo ukuba bazenzele i-tacos kuba bakholelwa ukuba ukuba abantwana bayazenza, banokuzitya nabo. I-taco eqhelekileyo ibandakanya inyama yengulube, inkukhu, itshizi yaseMexico, i-cilantro, iiradishes, iilime, iletisi, i-salsa eluhlaza, i-tomato salsa, i-tomato eyomisiweyo yelanga kunye ne-khilimu emuncu. Iifortilla zifudunyezwa ngokuthe ngqo ngaphezulu kwelangatye ukuze zibonelele kancinci. Ziye zahlanganiswa zaza zambalwa ngetawuli yokutya kwaye zihlala zizaliswa yingcambu yebhanti edadayo. 'Ubusuku beTaco buhlala bonwabile, utshilo uLopez, njengoko ebonisa indlela ezenziwe ngayo ii-tacos kwaye zinekhaya lakhe kwisiqendu Ikhaya kunye nosapho .
NgoLwesibini zenzelwe imithendeleko ye-taco. A ividiyo ithunyelwe ngu Lopez ibonisa abantwana bakhe bexhamla kwi-hard-shell tacos kunye noRamen. Apho, njengoko kuvela, yimigaqo yokuziphatha yaseMexico yokutya ii-tacos: Uqala ukutya kwikona, hayi phakathi, njengoko sifunda kwividiyo. 'Ayiyiyo ipitsa le!' uxelela abantwana abathandekayo kule vidiyo.
Eyona nto ayithandayo kuzo zonke iitacos ezikhoyo iilwimi tacos - ii-tacos ezenziwe ngolwimi lwenkomo. Uhlala enayo kubo kunye neetortilla ezenziwe ekhaya kunye nomxube wejalapeno, iavokhado, kunye namaqanda agalelwe isixa esikhulu sesalsa verde.
UMario Lopez unemariscos veki nganye notata wakhe
Youtube KuMario Lopez, iiholide ziyafana nogogo wakhe uRosario isilili inyama yehagu tamales , Ezingama-200 zazo zenzelwe ukuhlanganisana kwabantu abangama-60, kubandakanya izihlobo kunye nosapho. Kwaye uneenkumbulo ezimnandi zokukhula kwakhe esitya ukutya kwaselwandle , esiSpanish 'sezilwanyana zaselwandle.' Yena utsho , 'Sikhulele eSan Diego ngaselunxwemeni kwaye bekuhlala kukhona iqokobhe indawo yonke. ' Phambi kwesehlo se-9/11, ukhumbula ewela umda esiya eMexico ukuya kutya ukutya kwaselwandle . Kuba imithetho iqinisiwe ngoku, uyayanelisa eyakhe iqokobhe Iminqweno kwindawo yokutyela yaseMi Linda Sinaloa eGlendale, athe wayindwendwela yonke ngempelaveki ukuphuma kwecawe notata wakhe.
Nangona uLopez ethanda Ukutya kwaseMexico , uyazi ukuba inokuba yinto engekho mpilweni. Ngamanye amaxesha, ulungisa ukuthanda kwakhe ebuntwaneni ukuze enze ingxelo esempilweni. Omnye umzekelo yi-enchiladas. 'Ndiyakhumbula ukuba uNana wam wayefaka ihagu kunye neembotyi kwaye ndizivuselele, kwaye inencasa, kodwa ... ayisiyiyo eyona ndlela isempilweni,' utshilo kwisiqendu Lopez ngokuhlwanje . Usebenzisa ii-tortillas ezinamafutha asezantsi endaweni yesiqhelo kwaye ugalela kwisinye kwisine sekomityi yokugcwalisa equka indibaniselwano yenkukhu kunye nemifuno - yonke loo nto ifika kwiikhalori ezingama-340 kunye neegram ezilishumi zamafutha.
UMario Lopez usela ikofu yonke imihla
Youtube Xa isiza ukukhetha phakathi kweti okanye ikofu, zizandla ezantsi kofu kaMario Lopez. 'Kwilizwe lam, yonke imihla yi- # NationalCoffeeDay,' ubhengeze kwi tweet . Ndiyayithanda i-ice cream yekhofi. Abantu abangaseli ikofu bandikhuphela ngaphandle ..., 'uyongeza. Kuyacaca ukuba ukutya kukaLopez kwemihla ngemihla kunesabelo esihle seCaffeine kuyo. Uye wabanjwa kwikhamera ehamba ngezitrato zaseNew York esela ikofu engumkhence , Ukutyibilika kokugqibela kwendebe kanye phambi kwe udliwanondlebe neendaba , kunye nokwabelana ngekomityi eshushu kunye USofia vergara . Uye waxhasa uphawu lomenzi wekofu I-Nescafe Dolce Gusto , njengo IKafesi Mate I-cinnamon toast crunch flavour. Kudliwanondlebe olwenziwe kwakamsinya emva kokuba kuzelwe unyana wakhe wesithathu, uLopez yamkelwe , 'Kunzima ukulala kodwa ikofu eninzi. Ikofu imini yonke! '
Nkqu neyakhe brownie zucchini Iresiphi ibiza ii-ounces ezimbini zekofu ye-espresso. Xa uLopez engenzi nto ethatha isiselo, themba ukuba kukho isizathu saso. Isiqendu se Qhubeka noMario Lopez I-podcast ibhekisa kwiziphumo ezilungileyo zokuba nekofu, kucatshulwa izifundo ezibini ezipapashwe kuyo Izibhengezo zoNyango lwaNgaphakathi ezibonisa ukuba 'okukhona abantu besela ikofu, kuya kuncipha ukuba bafe kwangethuba ngenxa yesifo sentliziyo, isifo seswekile okanye umhlaza. Ikofu khange ibonakale inefuthe kubungozi bezinye izifo, njengomkhuhlane okanye i-Alzheimer's. '
U-Mario Lopez uzalisa iiprotheyini ezinyikimayo kunye neziselo zamandla
Facebook UMario Lopez unendlela yokuphila esebenzayo. Ngaphandle kokuhlala endaweni, ngelixa abanye bebeke iiponti ezimbalwa, uLopez ubenjalo ukuhlala usebenza ngomdlalo wamanqindi, ukunyuka intaba, jiu jitsu, ukudanisa, kunye nokudada. Uqeqesha iintsuku ezintandathu ngeveki kwaye kufuneka azinyanzele ukuba athathe ikhefu. Phakathi koqeqesho nokunyamekela usapho olunamalungu amahlanu, leliphi ixesha analo lokugcina nokuzalisa amandla? Kulapho iziselo zamandla zingena khona.
'Phakathi komsebenzi nokuchitha ixesha nosapho lwam, ndifuna onke amandla endinawafumana!' Ubhala kuFacebook iposti ukuxhasa iProtein yeNkulumbuso kushukuma. Lopez, owayedlala indima yomlo kwi Igcinwe yiBell , ugcwalisa ukusebenza kwakhe kunye nesabelo esihle sokutya. Uxela Ukwakha.com ukuba imizuzu engama-30 ngaphambi kokuba aqale uqeqesho, une-carb yokucola ukutya kancinci njenge-oatmeal kunye nesonka sikaHezekile, kunye neproteyini ekhawulezayo yokwetyisa njenge Whey.
'Andikuthandi ukuhlutha okanye ukulamba ngexesha leseshoni yoqeqesho, ndonelisekile,' utshilo uLopez, osisithethi sikazwelonke UCelsius isiselo samandla. Kwaye emva kokuzilolonga, lixesha lokuba ugcwalise umzimba. Oku kuthetha enye i-whey shake kunye nesiselo sezemidlalo okanye isonka esimhlophe-nantoni na egaya ngokukhawuleza kwaye inike amandla ngokukhawuleza.
ekunene vs twix yasekhohlo
UMario Lopez unebhanana enye ngosuku
UJohn M. Heller / imifanekiso kaFetty Iibhanana zipakishwe ngazo zonke izinto ezilungileyo ezifunwa ngumzimba wakho. Ziqulathe iivithamini, ifayibha kunye ne potassium. I-pectin, into ene-gelatinous ebhanana, inceda ukulawula iswekile yegazi kunye nokunceda ukwetyisa. Ibhanana engavuthwanga iqulethe isitatshi esinganyangekiyo, esisisitatshi esishiywa singagaywanga emathunjini, ngaloo ndlela singongezi kwiikhalori kodwa kwangaxeshanye sikwenze uzive ugcwele. (nge Unyango lwezempilo )
Ngenxa ye-carb ephezulu kunye nomxholo wamaminerali, sisiqhamo esifanelekileyo ukusihambisa kwingxowa yakho yokuzivocavoca. I-Lopez inebhanana ngaphambi kokuzilolonga . Ngapha koko, inye yonke imihla. Kwi tweet ithunyelwe ngo-Epreli 20, 2016, wabhala, 'Ndonwabile #NationalBananaDay! Esona siqhamo sihle. Iza w / isongele eyayo. Nditya yonke imihla. Ndiyazithanda nazo zimdaka ngombala. ' Naye uyabathanda umnatha , kunjalo nje.
Ugqithisile ukuthanda kwakhe iziqhamo ezitshileyo nakwintombi yakhe uGia. Waye yabona Ukutya ibhanana kanye ngaphambi kokuhamba kwikhaphethi ebomvu Ukudanisa neenkwenkwezi, umboniso wokuba uLopez wayeyinxalenye ka-2017. Njengentsapho, abakwaLopez babetha ubushushu basehlotyeni kunye nenkosikazi kaLopez uCourtney iibhanana ezinqabileyo isale ibhotolo yamandongomane. Kwaye kwabo bangenawo umonde wokuba bayeke ukubanda, uLopez ucebisa oku: Cofa iibhanana, uzibeke esonkeni, usasaze ibhotolo yamandongomane, squirt itshokholethi ... kwaye apho unayo 'ipeanut butter banana banana chocolate sandwich. '
Iiavokhado zizinto ezisisiseko kwindlu kaMario Lopez
UMario Lopez uyamthanda iavokhado kakhulu kangangokuba uthi ' Ngaba unokwenza izinto ezimdaka ukufumana enye. U-Lopez uthi indlu yakhe ihlala igcwele ii-avocado. Ngapha koko, uLopez kunye nenkosikazi yakhe uCourtney banazo kanjalo hlulelane kunye neeavokhado ezisuka eMexico, igatya lombutho waseMexico waseHass Avocado, ukuxhasa iziqhamo zonyaka wonke.
Senza i-guacamole ngalo lonke ixesha kwaye siyile nje, utshilo. Ngelixa ukhetha i-guac yakhe ngepelepele ye-serrano kunye neoyile yomnquma, unkosikazi wakhe uyayiphepha i-spice kwaye adibanise nje i-crumbled feta (nge Popsugar.com ). Kwaye i-guac, ekufuneka ikwikhaya lakwaLopez ngalo naluphi na umdlalo wobusuku okanye ipati, ayisetyenziswanga njengediphu kuphela kodwa ikwanwenwa kwiisendwitshi kunye netacos ezizaliswe yinyama yehagu okanye yenkukhu ephekiweyo.
Iiavokhado zinokufana ne-guacamole, kodwa uLopez uyakuthanda nokwenza uyilo kunye 'neeperigator pears.' Ucebisa ngokuqunjelwa kweqanda nge-avocado kunye ne-tomato ngesidlo sakusasa, ii-enchiladas zenkukhu kunye ne-avocado, imbotyi emnyama kunye ne-salsa yengqolowa kwisidlo sasemini, kunye nelemoni eyosiweyo kunye ne-herb yehagu yehagu ene-avocado aioli kwisidlo sangokuhlwa. Olunye ukhetho lokutya olukhawulezileyo, ubhala kweyakhe incwadi , ziintlanzi tacos ezine-avokhado kunye ne-salsa yeembotyi ezimnyama. I-avokhado ixutywe kwi-salsa kunye neetumato, itswele, iimbotyi ezimnyama, icilantro, ikalika, kunye nesosi eshushu.
UMario Lopez ujonge ukungenisa ngokulinganayo iiproteni, amanqatha, kunye neecarbs
Facebook U-Mario Lopez akakholelwa kwizidlo. 'Abantu bahlala bendibuza, kulungile, ngekhe ubenesonka okanye ipasta iminyaka,' yena utsho kudliwanondlebe kwaye icacisa ukuba 'ayiyonyani kwaphela.'
Nangona kubonakala ngathi umhlaba wonke uthambekele ekutyeni okungenayo i-carb, uLopez uthi, 'Kuyinto eqhelekileyo yokucinga ukuba i-carbs iyakutyebisa. Xa iintlobo ezifanelekileyo zityiwa ngesixa esifanelekileyo kunye neeprotein, ii-carbs zenza okwahlukileyo, ubhala athi incwadi . Ke zeziphi iintlobo ezilungileyo zecarbs? Izinketho zibonakala zininzi: iziqhamo, imifuno, ukutya okuziinkozo (ezinje ngeetortilla, isonka sengqolowa, iimuffins zesiNgesi, irayisi emdaka, ioatmeal, ukutya okuziinkozo kunye neepasta ezigcweleyo), iimbotyi kunye nobisi olungenamafutha okanye iyogathi. Uhlobo lweecarbbs ekufuneka uzisusile kulo iswekile, iilekese, kunye neziselo ezihlwahlwazayo, ezibhalisayo nje.
Isitshixo kukulinganisa ukutya kweecarbs, iiproteni, kunye namafutha. Elona nani lililo '50% carbs, 25% protein, kunye nama 25% amafutha asempilweni. ' Uthi isidlo sakusasa sinokuba nzima kwiikhabhohayidi, kuba umzimba ufuna amandla emva kwekhefu lobusuku bonke. Kufuneka kubekho isenzo sokulinganisa phakathi kwezidlo. Umzekelo, ukuba unayo 'inkukhu egcadiweyo kunye nemifuno (into ephantsi kwee-carbs ezinesitatshi) kwisidlo sasemini, kwisidlo sangokuhlwa ungaphuma nenxalenye efanelekileyo yerayisi, ipasta yengqolowa okanye isonka,' ubhala.
