Sei asparagus ichiita kuti weti yako inhuwe

Par

7 septembre 2020

Iwe unogona kunge wakacherechedza kuti mushure mekudya asparagus, pete yako ine imwe inonhuwira isingafadzi.Izvi zvinowanzoitika nekuda kwemetabolism yeasparagus acid, uye iyo pfungwa inonzi asparagus pee.

Zvisinei, iyi imwe mhedzisiro yekudya asparagus haiitike kune wese munhu, uye vamwe vangave vasina kumboona chinhu chakadaro.

Ichi chinyorwa chinotsanangura kuti sei kudya asparagus kuchiita kuti munhuwe seweti uye nei vamwe vanhu vachingogona kunhuwa.

Chii chinonzi asparagusic acid?

Asparagusic acid is a sulfur compound inoita seinowanikwa muasparagus chete.

Chinhu chisina muchetura chinoburitsa munhuwi wesarufa uyo anonzi nevamwe wakafanana nekabichi rakaora.

Sezvo kunhuwa kwakasimba, kunhuhwirira kunoratidza zvinhu zvakawanda zvine sarufa, zvakadai segasi rechisikigo kana kuti skunk spray, masayendisiti anotenda kuti asparagusic acid inogona kunge iri honzeri yekunhuwa kunonakidza mupee yako mushure mekudya muriwo (, ).

Summary
Asparagusic asidhi isiri muchetura, ine sulfur-ine komisheni inogona kupa weti yako munhuwi wakasiyana mushure mekudya asparagus.

Inobata sei munhuwi weti?

Kana muviri wako uchinge wagadzira asparagusic acid, inoburitsa akati wandei sarufa byproducts ayo ari kupenga zvakanyanya - zvichireva kuti anofema zviri nyore ().

Paunoita weti, makomisheni aya anobuda mumhepo nekukasika, achivabvumira kufamba kubva muweti kuenda kumhino dzako, zvichikutendera kuti unzwe hwema.

Kunyange zvazvo masayendisiti asina kukwanisa kuona kuti musanganiswa mumwe chete ndiwo unokonzera kunhuwa uku here kana kuti imhaka yekusanganiswa kwese, musanganiswa unonzi methanethiol unotaurwa zvakanyanya mumabhuku.

Methanethiol, inozivikanwawo semethyl mercaptan, inoratidzirwa nekunhuhwirira kwakasimba, kusingafadzi kunowanzobatanidzwa nekunhuhwirira kwefecal uye fecal - uye inoitika kunhuhwirira kwakajairika kunowanikwa muweti mushure mekudya asparagus (, , ).

Kunhuwa kunogara kwenguva yakareba sei?

Vamwe vanhu vanocherechedza kunhuwa kwakaora kubva pamaminitsi gumi nemashanu kusvika makumi matatu mushure mekudya asparagus, uye zvidzidzo zvakaratidza kuti mumaminitsi asingasviki makumi maviri nemashanu, hafu yeasparagus acid inopedzwa yatove yakabatwa ().

Kukurumidza kunyura kunoratidza kuti mhedzisiro yeasparagus inogona kuoneka nekukurumidza, uye zvidzidzo zvenguva pfupi yapfuura zvinobvumiranawo kuti inogona kugara kweanopfuura maawa mashoma.

Chidzidzo chevanhu makumi masere nevanomwe vakadya 87 kusvika ku3 mapfumo easparagus vakawana kuti hafu yehupenyu hwekunhuhwirira kweasparagus yaiva 9 kusvika maawa 4 ().

Hafu yehupenyu hwechinhu inokuudza kuti zvinotora nguva yakareba sei kuderedza kusvika pahafu yehuwandu hwepakutanga. Saka, kana hafu yehupenyu hwekunhuhwirira kweasparagus yaifungidzirwa kuva 4 kusvika kumaawa mashanu, izvi zvinoreva kuti mhedzisiro yacho inogona kugara kusvika maawa masere kusvika gumi.

Asi chimwe chidzidzo chevanhu ve139 vakadyawo 3 kusvika ku9 mapfumo easparagus vakashuma kuti hafu yehupenyu hwekunhuwa yaiva maawa manomwe, zvichireva kuti mhedzisiro yacho inogona kunyange kusvika maawa gumi nemana ().

Chero nzira, unogona kutarisira kuti weti yako inonhuwa kwechinguva.

Summary
Kana muviri wako wagadzira asparagusic acid, inoburitsa akawanda anonhuwa sarufa makomisheni ayo anopa weti yako kunhuwa kwakaora kunogona kugara kwemaawa masere kusvika gumi nemana.

Hazviitike kumunhu wese

Mhedzisiro yekunhuhwirira kweweti haisi yepasi rose, uye huwandu hwekufungidzira hunoedza kutsanangura chiitiko ichi.

Imwe fungidziro - inonzi fungidziro yekugadzira - inoratidza kuti vamwe vanhu chete ndivo vanokwanisa kugadzira sulfur makomisheni anokonzera kunhuwa, nepo vamwe vasiri vagadziri.

Iyi fungidziro inotaura kuti vasiri-vagadziri havana enzyme yakakosha inobatsira metabolize asparagusic acid uye saka havakwanise kuburitsa iyo malodorous byproducts ().

Semuyenzaniso, ongororo diki yevakuru makumi matatu nevasere yakaratidza kuti vangangosvika 38% vavo havana kuburitsa kunhuhwirira kana kuti vakaugadzira munzvimbo dzakadzikira zvakanyanya kuti zvionekwe ().

Imwe fungidziro - inonzi maonero ekufungidzira - inotaura kuti munhu wese anogadzira kunhuwa, asi vamwe havakwanise kuzviona kana kuzviona ().

Muchiitiko ichi, vatsvakurudzi vakawana genetic modification iyo inoshandura imwe kana yakawanda yemafuta anonhuhwirira anofanirwa kupindura kunhuhwirira kweasparagus, zvichiita kuti chii chinonzi asparagus anosmia, kana kusakwanisa kunhuwa pee. asparagus ().

Kutaura zvazviri, tsvakurudzo inoratidza kuti chikamu chikuru chevanhu havagoni kunhuwa asparagus pee.

Chidzidzo chevanhu vakuru 6 chakacherechedza kuti 909% yevarume uye 58% yevakadzi vaiva neasparagus, zvichiratidza kuti iyi chaiyo genetic modification yakajairika ().

Summary
Haasi munhu wese anoziva nezveasparagus pee, uye vatsvakurudzi vanofunga kuti imhaka yekuti vamwe vanhu havabudise kunhuwa kana kuti havakwanise kuzviona.

Izvo zvakakosha

Iyo asparagus asidhi iri muasparagus inoburitsa akawanda sarufa byproducts anokupa iwe.

Kunhuhwirira kunogona kuonekwa mushure memaminitsi gumi nemashanu mushure mekudya asparagus uye inogona kupedza kusvika maawa gumi nemana.

Nekudaro, havasi vese vanoburitsa kunhuhwirira, uye ruzhinji rwevanhu harugone kunhuhwirira nekuda kweiyo genetic shanduko.

32 Zvokudya Zvinobvisa Stress Hormones

Par

arun

16 octobre 2019

Unowana kushushikana kubva mukudhonza bvudzi rako nguva dzose? Pane chimwe chinokurudzira kudzikisa kushushikana mazinga uye kuchengetedza makiyi ako akasimba: iwe zvakare unoderedza dumbu rako mafuta.

Paunenge uchinetseka mupfungwa, zvinoreva kuti muviri wako unoburitsa mazinga epamusoro ehomoni inonzi cortisol. Mune ino inoshungurudza mamiriro, cortisol ichaita kuti muviri wako uchengetedze mafuta, uye kunyanya mafuta emudumbu, sekureva kwaYale vaongorori.

Kunze kwekuisa parutivi nguva yekuzorora, imwe nzira yekudzikisa kushushikana uye cortisol mazinga ndeyekungonanga kuchitoro chegirosari chiri padyo. Pakupedzisira, iwe unogona zvakare kubvisa kushushikana kwako nekudya kwakakosha kunoderedza cortisol. Zvikafu izvi zvakazara nevhitamini C: chikafu icho tsvakiridzo inoratidza inoderedza manzwiro ekushushikana. Svetuka izvi zvekudya zvevhitamini pazasi, wobva waita sarudzo dzakakodzera nekujairana nezvinhu izvi zvekuitira dumbu rakati sandarara!

Yakanyorwa kubva padiki kusvika kune yakawanda anti-stress vhitamini C

Zvikafu zvinotevera zvinoonekwa se "yakanakisa sosi" yevhitamini C, zvichireva kuti inopa zvinopfuura makumi maviri muzana yeDV yako. Nekurudziro ye20 mg pazuva, izvo zvinoreva kupfuura 60 mg yeC pachiyero chekushandira.

cherries

Vhitamini C: 1 kapu, 15 MG, 25% DV

Tart uye inotapira, cherries yakafanana neyepasi candy. Dzine inenge 81% yemvura nehuwandu. Naizvozvo ivo vanokupa iwe mashoma kwazvo macalorie. Kapu imwe chete inogona kunge iine chikamu chechina chevhitamini C iripo. Cherry yakasimudzwawo seyamuro yekurara yekubatsira nekuda kweiyo melatonin yemukati. Uye kutaura nezve kubata maZzz mashoma, iva nechokwadi chekuverenga nzira idzi dzekuderedza uremu paunenge wakarara!

cranberry

Vhitamini C: 1 kapu, 13,3 mg, 22% DV

Ivo havangozivikanwi nemasimba avo eUTI; Cranberries zvakare chimwe chemichero ine shuga shoma, zvichiita kuti ive inonaka pop-up pamasaladhi ako kana pamusoro pesmoothie ndiro.

asiparagasi

Vhitamini C: 1 kapu yakabikwa, 13,8 mg, 23% DV

Iyi diuretic muriwo ndeimwe yeakanakisa chirimwa-based masosi etryptophan. Tryptophan is amino acid inoshanda sehwaro hwekukurudzira serotonin. Kana muviri wako uchigadzira serotonin yakawanda, inogona kuvandudza mafungiro ako. Asparagus zvakare yakapfuma mune folate, chikafu chinogona kurwisa kushushikana. Pakati pezvese izvo uye vhitamini C, idzi shanga dzakasvibira dzakaita setutanda tudiki kemufaro pakarepo!

blueberries

Vhitamini C: 1 kapu, 14,4 mg, 24% DV

Kurwisa mudumbu-inoburitsa cortisol inonyatso yakaderera pane cornflower's to-do list. Asi zvinonzwisisika kana zviri izvo nekuti bhora diki rebhuruu riri kuwedzera huropi, kuputika mudumbu mafuta, kubatsira moyo wako uye kuderedza BP, kurwisa mahara radicals uye kurwisa nzara. Saka hongu, kanda kapu yeblueberries mu smoothie, saladhi kana kungoidya! Tarisa vhidhiyo yedu pakugadzira Blueberry Dazzler Smoothie, inotengeswa zvakanyanya bvunzo panelist yaunofarira Zero Tummy Smoothies!

madomasi

Vhitamini C: 1 kapu, 10,2 mg, 34% DV

Madomasi akarimwa akarimwa akanakira hutano hwako, asi tsvagiridzo inoratidza kuti organic marudzi ari nani. Yechii? Iwo ane akawanda anorwisa zvirwere polyphenols uye vhitamini C. Inyudze mu hummus sechikafu kana kuisa mumasangweji nemasaladhi kuti vawane hutano hwakanaka.

turnips

Vhitamini C: 1 kapu, 27 MG, 45% DV

Iyo hero mhino dzechikamu chevarimi ndeye turnips nemafuta akawanda emakemikari emudumbu mafuta blisters uye vhitamini C. Izvo zvakare zvakanyanya mufiber, izvo zvinokurudzira satiety. Bhonasi: Glucosinolates, kemikari inopa midzi yekabichi kuravira kwayo, yakaratidzwa kuderedza kuzvimba kunogona kutungamirira kugomarara reprostate, maererano neongororo yakabudiswa mu BJU International. Mudzi wekabichi une chechipiri chepamusoro-soro cheglucosinolates yemiriwo yese. Zvinonaka sechinzvimbo chembatatisi yakagayiwa, nechikamu chimwe chete muzvitatu zvemacalorie nemacarbs. Uye kune mamwe akareruka uremu hacks, tarisa idzi usimbe nzira dzekudzikisa uremu.

mbatata

Vhitamini C: 1 mbatatisi hombe (yakabikwa), 28,7 mg, 48% DV

Rega kunzwa kutya paws; Iwe unogona kudya sitachi iyi zvachose uye uwane mamwe mabhenefiti ane flat dumbu! Mbatata ichakupa chipimo che potassium uye faibha, uye nekudzibikira (pane kuifashaidza), dzichazarura mamwe vhitamini C. Izvozvo zvakati, haugone kukanganisa nekubika uye wozobika. Kupisa mbatatisi dzakabikwa kunoita kuti ive sitachi isingagadzike, zvinoreva kuti muviri wako unoagaya zvishoma nezvishoma uye mazinga eshuga yako haazokwikwi.

raspberries

Vhitamini C: 1 kapu, 32,3 mg, 53,8% DV

Ndiani asingadi raspberries? Vana vanodzida nekuti dzinotapira, vabiki vanodzida nekuti dzinonaka uye dziri nyore pameso, uye vezvekudya vanochengeta maCV avo ezvekudya. Yakazara ne antioxidants, insoluble fiber, uye vhitamini C, ma berries aya anoderedza kuzvimba kunokonzera mafuta uye anokuchengeta wakaguta.

Mbatatisi dzinotapira

Vhitamini C: 1 mbatatisi hombe (yakabikwa), 35,3 mg, 59% DV

Mbatatisi inotapira, iyo yakaderera pane glycemic index asi yakakwira mufiber, inofarira fan nekuti inoita kuti uenderere mberi. Izvo zvinewo ma antioxidants ane simba anodzikamisa mazinga eshuga yeropa uye kuderedza insulin kuramba, izvo zvinodzivirira kushandurwa kwemacalorie kuita mafuta.

Tsvuku kabichi

Vhitamini C: 1 kapu yakachekwa, 39,9 mg, 66% DV

Kuwedzera shredded kabichi kune saladhi inzira yakanaka yekuwana dhigirii ine hutano hwevhitamini C. Uye kana ukasarudza kuibika, iwe uchavawo nekuwana cascade ye antioxidants. Kuda kwako!

Bok Choy

Vhitamini C: 1 kapu, 44,2 mg, 74% DV

Kwete bok choy chete ichawedzera vhitamini C yako mazinga, asi inobatsirawo kudzivirira kurasikirwa kwebvudzi. Kwete! Icho chimwe chezvakanakisa chikafu chebvudzi rako nekuti yakapfuma musimbi uye inogona kubatsira yako ferritin mazinga.

tangerines

Vhitamini C: 1 kapu, 52 MG, 86% DV

Uyu muchero unotapira, une citrus unopa inenge 90 muzana yevhitamini C yemazuva ano mudiki-kapu imwe inoshumira, zvichiita kuti ive yakakosha kuwedzera kuchitoro chevhiki nevhiki. Tsvaga tangerines edu ega kana kusanganisa musmoothie yako ne tofu uye vanilla chirimwa-chakavakirwa protein poda. Iyo ascorbic acid mu tangerines inobatsira muviri kutora simbi kubva ku tofu, uye zvinonaka zvinosangana kuti zviite vhezheni yakakura yeCreamsicle.

cauliflower

Vhitamini C: 1 kapu, 52 MG, 86% DV

Kuno kudya uku, kwete izvo! isu tiri mafani makuru eholiflower. Haisi chete chikafu-chakapfuma, chikafu-chedumbu-chikafu, zvakare inochinjana zvakanyanya kune yakakwira-carb starchy chikafu. Koliflower yakagayiwa inogona kumirira mbatatisi yakagayiwa uye maruva madiki anogona kumira mac uye cheese noodles - ikozvino. zvechokwadi anti-stress nyaradzo chikafu!

cantaloupe

Vhitamini C: 1 kapu, 58 MG, 96% DV

Kushungurudzika kunogona kukanganisa simba rako uye kuuraya libido yako. Sezvineiwo, kutendeuka kuri nyore sekumhanya mukapu yecantaloupe. Muchero weOrange unowedzera vhitamini C yezuva nezuva uye inoita kuwedzera kunonaka, kubva pamafuta-anopisa detox mvura kusvika kune chiedza, inozorodza yemichero saladhi.

Green peas

Vhitamini C: 1 kapu, 58 MG, 97% DV

Usarega vakomana vadiki vakazvininipisa vachikunyengedza; Kapu yepezi yakasvibirira ine mapuroteni akapetwa kasere kupfuura kapu yepinashi uye rinenge zuva rose ne cortisol-inopwanya vhitamini C. Isasa iwo pasalad yako kana kuwedzera kune omelette yekudya kukuru kwemanheru.

mangos

Vhitamini C: 1 kapu, 60 MG, 100% DV

Kuwedzera pakupa vhitamini C yezuva rose mukapu yega yega, kunhuhwirira kwemango yenzvimbo dzinopisa kuchakuyeuchidza nezvezororo rekuzorora, kuderedza kushushikana, uye kukubatsira kuderedza uremu panguva imwe chete.

Zviyo zvakasimbiswa

Vhitamini C: ¾ mukombe, 60 mg, 100% DV

Kana iwe uchinetseka kuisa michero nemiriwo mukudya kwako, zviyo zvakasimbiswa inzira iri nyore yekuisa pane zvakasiyana-siyana zvekudya zvakanaka, kusanganisira vitamin C chillax. Pachitoro chegirosari, tinofarira zviyo zvegorosi kubva kuGeneral Mills Total uye Kellogg's. Yese-Bran Yakakwana nekuti yakazara nefiber uye haipwanye calorie kana shuga bank.

kiwi

Vhitamini C: 1 yepakati, 64 mg, 107% DV

Kushandisa kiwi imwe chete kunokupa zuva rakazara reChillaxing mavitamini. Kushandisa muchero kunogonawo kubatsira kurwisa kuneta, kuora mwoyo uye kuzvidya mwoyo. European Journal yeNutrition kudzidza. Wedzera muchero wekupisa kune oatmeal yako nekakonati isina kunyorova, sanganisa musmoothie, kana kuisanganisa nemimwe michero mune chiedza, chinozorodza saladhi.

oranges

Vhitamini C: 1 yepakati, 70 mg, 117% DV

A vhitamini C yakareba kwenguva refu, maranjisi zvakare manyuko akanaka efiber uye potassium uye akapfuma mukurwisa cancer limonoids. Wedzera maranjisi kusmoothie, simbisai machunks eGreek yoghurt, kana kuti idye kuti uwane chikafu chinozvimiririra, chisina kunetseka.

magirinedhi

Vhitamini C: 1 kapu, 71 MG, 118% DV

Pamusoro pevhitamini C inozorodza, iyi muchero wekuSouth America inzvimbo ine simba yekudzivirira maziso vhitamini A uye inozadza fiber. Cheka muchero nehafu uye udye pulp nechipunu kana kuicheka kuita zvidimbu uye uwedzere nyama nembeu kune smoothie ine mango shoma, vanilla yogurt, mvura uye ice. Uye kune mamwe slimming smoothie mazano, tarisa akanakisa smoothie mabikirwo ekuderedza uremu.

pamplemousse

Vhitamini C: 1 yepakati, 78 mg, 130% DV

Yakazara nevhitamini C, mazambiringa pazuva anogona kubatsira kuchengetedza mahormone ekushushikana. Kuti ubatsire nekupinza bhurugwa rakapfava, dzvanya muchero kunge appetizer. FR muviri Chidzidzo chacho chakawana kuti kudya hafu yegrapefruit usati wadya kunogona kubatsira kuderedza mudumbu mafuta uye cholesterol.

chinanai

Vhitamini C: 1 kapu, 79 MG, 131% DV

Chii chisiri chekuda nezve iyi yero color? Kudya pineapple kunogona kuita kuti unzwe senge uri pamhenderekedzo yegungwa yakavanzika nekukurumidza. Pamusoro pevhitamini 79 mg, ine bromelain, enzyme yekugaya inobatsira kuputsa chikafu uye kuderedza kuputika.

kabichi

Vhitamini C: 1 kapu yakachekwa, 87 mg, 145% DV

Kale, mambo asina pamutemo wemutsetse wechigadzirwa, anoti 133% yevhitamini A yemazuva ano uye kanenge kamwechete nehafu yehuwandu hunokurudzirwa hwevhitamini C. Kale inoita kuwedzera kukuru kune gravy, soups uye omelets, nepo zvakasiyana-siyana zvinogona kusvinwa. mune sandwich kana kushandiswa sesaladhi kana smoothie base.

papaya

Vhitamini C: 1 kapu (diced), 88 mg, 146% DV

Papaya, dzimwe nguva inonzi "muchero wengirozi," inogara isingatarisirwe ine hutano hwegoridhe. Chibereko chekunze chinopa chinokatyamadza 88 mg yevhitamini C uye 2,5 magiramu emudumbu fiber kwe62 makorikori uye 11 magiramu eshuga.

mastrawberry

Vhitamini C: 1 kapu, yakakamurwa nepakati, 89 mg, 148% DV

Tinoda mastrawberries nekuti inzira inonaka yekupedza zvishuwo uye izere nemapolyphenols, makemikari emusikirwo ane simba anogona kukubatsira kuderedza uremu - uye kunyange kudzivirira mafuta kubva pakuumbwa. Cheka kapu uye unakirwe nayo sechikafu chemasikati, wowedzera kune lettuce, kana kuti uishandise kwehusiku humwe muoats kune yakasimba dosi yekushushikana-inobvisa vhitamini C.

Brussels inomera

Vhitamini C: 1 kapu yakabikwa, 97 mg, 161% DV

Pamusoro pekupa vhitamini C uye vhitamini C kweanenge mazuva maviri, iyi cruciferous muriwo inzvimbo yakanaka yemoyo-utano omega-3s. Kana iwe usina hanya nehove, Brussels inomera uye zvimwe zvinovaka muviri zvekudya zvakaita senzungu nembeu yeflakisi zvakakosha kuwedzera pakudya kwako.

broccoli

Vhitamini C: 1 kapu yakabikwa, 102 mg, 170% DV

Pamusoro peiyo inonakidza vhitamini C yemukati, broccoli yakazara neine simba rinopesana negomarara mushonga unonzi sulforaphane, iyo inowedzera testosterone uye inorwisa kuchengetedza mafuta emuviri. Zadza ndiro yako neiyi yakasvibira superfood kurwisa kushushikana uye kurwara.

Banana pepper

Vhitamini C: 1 kapu, 103 MG, 171% DV

Iyi pepper yeSouth America inozivikanwa nechimiro chayo chebhanana uye inotapira asi tangy inonaka. Bvunza munhu ari kumashure kwemugadziri kuti akande chitsama pane sandwich yako kuti uwedzere vhitamini C pakati pezuva rako rakabatikana rebasa.

Misodzi nhema

Vhitamini C: ½ mukombe, 160 mg, 267% DV

Inowanzoshandiswa mujamu kana majusi, mablack currants maduku, mabriji anovava asina kunyanya kufarirwa muUnited States, asi anopa kudya kukuru. Havasi ivo vakapfuma muvhitamini C chete, asi nyanzvi dzinoti mablack currants ane ma antioxidants anosvika kaviri seblueberries.

Tsvuku tsvuku mhiripiri

Vhitamini C: 1 kapu mbishi, yakachekwa 190 mg, 316% DV

Nekuda kwemetabolism-inosimudzira kombi dihydrocapsiate uye yakakwira vhitamini C yemukati, paprika ndeye yakasimba yekuwedzera kune chero uremu huremu. Dzvanya zvimedu zvemiriwo mu hummus, wedzera mavheji kune masangweji uye saladi, kana kukanda nyama yemombe mumucheka wechibage ne salsa, nyemba nhema, mhiripiri tsvuku, uye hanyanisi nokuda kwekudya kweMexican-yakafuridzirwa.

Mustard sipinachi

Vhitamini C: 1 kapu yakachekwa, 195 mg, 325% DV

Sipinachi yemasitadhi, kana rima tsvuku yemasitadhi, ndeimwe yemhando yepamusoro yevhitamini C miriwo muchitoro. Uye sezvo iri nhengo yemhuri yebrassica, izvo hazvishamisi. Vanun'una vazhinji (sauliflower, kale, uye broccoli) vanopawo nzvimbo yakakosha yekudya. Wedzera peppery greens kuAsia-yakafuridzirwa kusvuta-fries.

guava

Vhitamini C: 1 cup crude, 376 mg, 626% DV

Guava chimwe chezvokudya zvine mavhitamini akawanda munyika. Zvibereko zvinotapira zvine vhitamini C inokwana vhiki imwe chete nekapu imwe chete. Iyo inewo yakanyanya kuwanda ye lycopene (kenza-inorwisa antioxidant) kupfuura chero mimwe michero kana muriwo. Wakambodya here? Unogona kushamisika kuti muchero hauna mhodzi. Usazvinetse nekuedza kudya pavari - zvinodyiwa, saka chera mukati!

Tag: asperges