Zakudya za Flavonoid ndi maubwino ake mu Cancer

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Kafukufuku wosiyanasiyana akuwonetsa kuti flavonoids ili ndi maubwino osiyanasiyana kuphatikiza ma antioxidant, anti-inflammatory ndi khansa yolimbana ndi khansa ndipo imapezeka muzakudya zosiyanasiyana kuphatikiza zipatso (monga cranberries, blueberries, mabulosi akuda, bilberries, ma fiber maapulo olemera ndi zina), masamba ndi zakumwa. Chifukwa chake, kuphatikiza zakudya zopatsa flavonoid ngati gawo la chakudya chathu cha tsiku ndi tsiku zikhala zopindulitsa. Komabe, asanamwe mankhwala aliwonse a flavonoid, odwala khansa ayenera kukambirana nthawi zonse ndi akatswiri azaumoyo.

Kodi flavonoids ndi chiyani?

Flavonoids ndi gulu lama bioactive phenolic mankhwala ndi kagawo kakang'ono ka phytonutrients kamene kamapezeka kwambiri mu zakudya zosiyanasiyana zamasamba. Flavonoids amapezeka mumitundu yosiyanasiyana ya zipatso, ndiwo zamasamba, mtedza, mbewu, zonunkhira, njere, makungwa, mizu, zimayambira, maluwa ndi zakudya zina zamasamba komanso zakumwa monga tiyi ndi vinyo. Ndi kugwiritsidwa ntchito kowonjezeka kwa ma flavonoid potenga zipatso ndi zakudya zamasamba, kafukufuku wosiyanasiyana wachitika padziko lonse lapansi kuti athe kuwunika momwe angathandizire azaumoyo komanso kuthana ndi khansa.

Magulu Osiyanasiyana a Flavonoids ndi Zakudya

Kutengera kapangidwe ka mankhwala a flavonoids, amagawidwa m'magulu otsatirawa.

1. Anthocyanins
2. Ma Chalcones
3. Chingamira
4. Flavones
5. Flavonols
6. Flavan-3-ols
7. Maofesi

Anthocyanins - Gulu la Flavonoid & Malo Opangira Zakudya

Anthocyanins ndi mitundu ya inki yomwe imathandizira kupatsa utoto maluwa ndi zipatso za mbewu. Amadziwika kuti ali ndi zida za antioxidant. Flavonoid Anthocyanins amagwiritsidwa ntchito kwambiri m'makampani azakudya chifukwa chazabwino zake komanso thanzi. 

Zina mwa zitsanzo za anthocyanins ndi izi:

• Delphinidin
• Cyanidin 
• Pelargonidin
• Malvidin 
• Peonidin ndi
• Petunidin

Zakudya Zakudya za Anthocyanin flavonoids: Anthocyanins amapezeka kwambiri pakhungu lakunja la zipatso / zipatso ndi zipatso zosiyanasiyana kuphatikiza:

• mphesa zofiyira
• Mphesa za Merlot
• Vinyo wofiyira
• Cranberries
• Ma currants akuda
• Ma rasipiberi
• Froberries
• blueberries
• Bilberries ndi 
• Mabulosi akuda

Chalcones - Gulu la Flavonoid & Zowonjezera Zakudya

Ma Chalcones ndi gulu lina la flavonoids. Amadziwikanso ndi ma chain-flavonoids otseguka. Ma Chalcones ndi zotengera zake ali ndi zabwino zambiri pazakudya komanso zamoyo. Ma chalcones azakudya amawoneka kuti ali ndi ntchito yolimbana ndi maselo a khansa, kuwonetsa kuti atha kukhala ndi zida zotsutsana ndi khansa. Ma Chalcones amadziwika kuti ali ndi antioxidative, antibacterial, anti-inflammatory, anticancer, cytotoxic, ndi ma immunosuppressive. 

Zitsanzo zina za chalcones ndi izi:

• Arbutin 
• Phloridzin 
• Phloretin ndi 
• Chalconaringenin

Ma flavonoids, ma Chalcones, amapezeka mosiyanasiyana monga:

• Tomato wam'munda
• Shaloti
• Nyemba zikumera
• Mapeyala
• Froberries
• Mabulosi
• Licorice ndi
• zinthu zina za tirigu

Flavanones - Gulu la Flavonoid & Malo Opangira Zakudya

Flavanones, omwe amadziwikanso kuti dihydroflavones, ndi gawo lina lofunikira la flavonoids okhala ndi mphamvu ya antioxidant komanso yaulere yowononga. Flavanones amapereka kulawa kowawa ndi zipatso za zipatso za citrus. Mankhwala a citrus flavonoids amawonetsanso zotsutsana ndi zotupa komanso amakhala ngati othandizira kutsitsa magazi komanso kutsitsa mafuta m'thupi.

Zitsanzo zina za flavanones ndi izi:

• Eriodictyol
• Hesperetin ndi
• Naringenin

Ma flavonoids, Flavanones, amapezeka kwambiri mu zakudya monga zipatso zonse za zipatso kuphatikizapo:

• Mawang'anga
• Limes
• Mandimu ndi
• Mphesa

Flavones- Gulu la Flavonoid & Malo Opangira Zakudya

Flavones ndi kagulu kakang'ono ka flavonoids komwe kamapezeka m'masamba, maluwa ndi zipatso ngati ma glucosides. Ndiwo mitundu ya maluwa obiriwira komanso oyera. Flavones amagwiranso ntchito ngati mankhwala achilengedwe m'zomera, amateteza ku tizilombo ndi matenda a mafangasi. Flavones amadziwika kuti ali ndi antioxidant komanso anti-inflammatory properties. 

Zitsanzo zina za flavones ndi izi:

• Apigenin
• luteolin
• Zamgululi
• chrysin
• Tangeritin
• Nobiletin
• Sinensetin

Ma flavonoids, Flavones, amapezeka makamaka muzakudya monga:

• selari
• parsley
• tsabola wofiira
• chamomile
• Peppermint
• ginkgo biloba

Flavonols - Gulu la Flavonoid & Malo Opangira Zakudya

Flavonols, gulu lina la flavonoids ndi zomangira za proanthocyanins, zimapezeka mumitundu ndi zipatso. Flavonols amadziwika kuti ali ndi maubwino ambiri azaumoyo kuphatikiza kuthekera kwa antioxidant ndikuchepetsa chiopsezo cha matenda amitsempha. 

Zitsanzo zina za flavonols ndi monga:

• Fisetin 
• Quercetin
• Zamgululi 
• Rutin
• Kaempferol
• Kutha

Ma flavonoids, Flavonols, amapezeka makamaka pazakudya monga:

• Anyezi
• Kale
• tomato
• Maapulo
• Mphesa
• Zipatso
• Tiyi
• Vinyo wofiyira

Flavan-3-ols - Gulu la Flavonoid & Zowonjezera Zakudya

Flavan-3-ols ndiwo tiyi wamkulu flavonoids wokhala ndi mapindu osiyanasiyana azaumoyo. Flavan-3-ols amadziwika kuti ali ndi antioxidant, anti-inflammatory and anti-cancer. 

Zitsanzo zina za flavan-3-ols ndi monga:

• Makatekini ndi zotengera zawo za gallate: (+) - Katekisin, (-) - Epicatechin, (-) - Epigallocatechin, (+) - Gallocatechin
• Achiflavins, Thearubigins
• Proanthocyanidins

Ma flavonoids, Flavan-3-ols, amapezeka kwambiri pazakudya monga:

• tiyi wakuda
• wobiriwira tiyi
• Tiyi woyera
• oolong tiyi
• Maapulo
• zopangidwa ndi koko
• Mphesa zofiirira
• mphesa zofiyira
• Vinyo wofiyira
• blueberries
• strawberries

Isoflavones - Gulu la Flavonoid & Malo Opangira Zakudya

Isoflavonoids ndi kagulu kena ka flavonoids ndipo zina mwazochokera nthawi zina zimatchedwa phytoestrogens chifukwa cha zochitika zawo za estrogenic. Ma Isoflavones amalumikizidwa ndi mankhwala kuphatikiza anticancer, antioxidant, komanso cardioprotective chifukwa cha estrogen receptor inhibition magwiridwe antchito.

Zina mwa zitsanzo za ma isoflavones ndi awa:

• Genistein, PA
• Daidzein
• Zamgululi
• Biochanin A
• Formononetin

Zina mwa izi, ma isoflavones monga genistein ndi daidzein ndiwo ma phytoestrogens otchuka kwambiri.

Ma flavonoids, ma isoflavones, amapezeka kwambiri pazakudya monga:

• Ma soya
• Zakudya za soya ndi zopangidwa
• Zomera zam'meremo

Ma isoflavonoids ena amathanso kupezeka m'ma microbes. 

Cancer Fighting Properties of Flavonoids omwe amapezeka mu Zipatso, Masamba & Zakumwa

Flavonoids amadziwika kuti ali ndi maubwino ambiri azaumoyo chifukwa cha antioxidant komanso anti-inflammatory properties. Zina mwazabwino za zakudya zabwino za flavonoid zidalembedwa pansipa.

• Kuphatikiza ma flavonoids mu zakudya zathu kumatha kuthandizira kuthana ndi kuthamanga kwa magazi.
• Flavonoids atha kuthandiza kuchepetsa kuchepa kwamatenda am'mimba kapena sitiroko.
• Flavonoids amathanso kuthandizira kuchepetsa chiopsezo cha matenda ashuga.
• Kafukufuku wina wanena kuti flavonoids imatha kupangitsa mafupa kupanga komanso kulepheretsa mafupa kusungunuka.
• Flavonoids amatha kusintha kuzindikira kwa okalamba.

Pamodzi ndi zabwino zonse zomwe zatchulidwazi, ma flavonoid omwe amapezeka muzakudya monga zipatso, ndiwo zamasamba ndi zakumwa amadziwikanso kuti ali ndi zida zolimbana ndi khansa. Flavonoids imatha kutenga zopanda pake zaulere zomwe zitha kuwononga ma macromolecule monga DNA. Izi zitha kuthandizanso kukonza kwa DNA komanso kulepheretsa angiogenesis ndi kuwukira kwa chotupa.

Tsopano tiwonanso m'maphunziro ena omwe adachitika kuti tiwunike kuchuluka kwa khansa ya zakudya zochepa za flavonoids / flavonoid kuphatikiza zipatso, ndiwo zamasamba ndi zakumwa. Tiyeni tiwone zomwe maphunziro awa akunena!

Kugwiritsa ntchito Soy Isoflavone Genistein limodzi ndi Chemotherapy mu Metastatic Colorectal Cancer

Khansa ya Metastatic Colorectal Cancer imakhala ndi chiyembekezo chokhala ndi moyo wazaka ziwiri osapitilira 2% komanso kukhala ndi zaka 40 zosakwana 5%, ngakhale pali njira zoopsa zophatikizira mankhwala a chemotherapy (AJCC Cancer Staging Handbook, 10th Edn). Kafukufuku wosiyanasiyana wasonyeza kuti anthu akum'mawa kwa Asia omwe amadya zakudya zokhala ndi Soy amakhala ndi chiopsezo chochepa cha khansa yoyipa. Kafukufuku wambiri woyeserera adawonetsanso anti-khansa ya soy isoflavone Genistein, komanso kuthekera kwake kuchepetsa kuchepa kwa chemotherapy m'maselo a khansa.  

Ofufuza ku Icahn School of Medicine ku Mount Sinai, ku New York, adayesa chitetezo ndi mphamvu yogwiritsira ntchito isoflavone Genistein pamodzi ndi muyezo wothandizila kuphatikiza chemotherapy pofufuza zamankhwala mu metastatic Colorectal Cancer odwala (NCT01985763) (Pintova S et al , Cancer Chemotherapy & Pharmacol., 2019). Kafukufukuyu adaphatikiza odwala 13 omwe ali ndi khansa yamatenda osakanikirana omwe sanalandirepo chithandizo, pomwe odwala 10 amathandizidwa ndi FOLFOX chemotherapy ndi Genistein ndipo odwala 3 amathandizidwa ndi FOLFOX + Bevacizumab ndi Genistein. Kuphatikiza Genistein ndi chemotherapies awa kunapezeka kuti ndi kotetezeka komanso kosalolera.

Panali kusintha kwamayankho abwino kwambiri (BOR) mwa odwala khansa yamtundu wamtundu wamankhwala omwe amamwa chemotherapy limodzi ndi Genistein, poyerekeza ndi omwe adanenedwa za mankhwala a chemotherapy okha m'maphunziro am'mbuyomu. BOR anali 61.5% mu kafukufukuyu poyerekeza ndi 38-49% m'maphunziro am'mbuyomu omwe anali ndi mankhwala omwewo a chemotherapy. (Saltz LB et al, J Clin Oncol, 2008) Ngakhale kuchuluka kwa kupulumuka kwaulere, komwe kumawonetsa nthawi yomwe chotupacho sichinapite patsogolo ndi chithandizocho, anali pakati pa miyezi 11.5 ndi kuphatikiza kwa Genistein mu kafukufukuyu poyerekeza ndi 8 miyezi ya chemotherapy yokha malinga ndi kafukufuku wam'mbuyomu. (Saltz LB et al, J Clin Oncol., 2008)

Kafukufukuyu akuwonetsa kuti kungakhale kotheka kugwiritsa ntchito soya isoflavone Genistein supplement pamodzi ndi kuphatikiza chemotherapy FOLFOX pochiza khansa ya m'matumbo. Kuphatikiza Genistein ndi chemotherapy kumatha kukonza zotsatira zamankhwala. Komabe, izi, ngakhale zili zolonjeza, zidzafunika kuyesedwa m'maphunziro akulu azachipatala.

Kugwiritsa ntchito flavonol Fisetin mu Colorectal Cancer

Flavonol - Fisetin ndi wothandizira mitundu yomwe mwachilengedwe imapezeka muzomera ndi ndiwo zamasamba zambiri kuphatikiza ma strawberries, maapulo olemera ndi mphesa. Amadziwika kuti ali ndi maubwino osiyanasiyana azaumoyo monga ma neuroprotective, anti-inflammatory, ndi anti-carcinogenic. Kafukufuku wosiyanasiyana adachitidwa kuti athe kuwunika momwe Fisetin amathandizira pazotsatira za chemotherapy mwa odwala khansa amitundumitundu.

Kafukufuku wamankhwala adachitika mu 2018 ndi ofufuza ochokera ku Iran kuti aphunzire zovuta za fisetin supplementation pazinthu zokhudzana ndi kutupa ndi kufalikira kwa khansa (metastasis), mu Colorectal Cancer odwala omwe amalandira adjuvant chemotherapy (Farsad-Naeimi A et al, Food Funct. 2018). Kafukufukuyu adaphatikiza odwala 37 azaka 55 ± 15, omwe adaloledwa ku Dipatimenti ya Oncology ya Tabriz University of Medical Science, Iran, ndi khansa yoyipa yachiwiri kapena III, wokhala ndi chiyembekezo chopitilira miyezi yopitilira 3. Oxaliplatin ndi capecitabine anali mankhwala a chemotherapy regimen. Mwa odwala 37, odwala 18 adalandiranso 100 mg ya fisetin yamasabata 7 otsatizana. 

Kafukufukuyu adapeza kuti gulu lomwe limagwiritsa ntchito fisetin supplement lidachepetsa kwambiri mtundu wa IL-8 poyerekeza ndi gulu lolamulira. Kafukufukuyu adawonetsanso kuti kuwonjezeranso kwa Fisetin kunachepetsanso milingo ina yotupa ndi metastasis monga hs-CRP ndi MMP-7.

Kuyesa kwachipatala kwakung'ono kumene kumawonetsa phindu la fisetin pochepetsa zotupa za khansa zotupa m'matumbo amtundu wa khansa akapatsidwa limodzi ndi mankhwala awo a adjuvant.

Kugwiritsa ntchito Flavan-3-ol Epigallocatechin-3-gallate (EGCG) mu Esophageal Cancer Odwala omwe amathandizidwa ndi Radiation Therapy

Epigallocatechin-3-gallate (EGCG) ndi flavonoid / flavan-3-ol yokhala ndi mphamvu ya antioxidant komanso anti-inflammatory. Amagwiritsidwanso ntchito pochepetsa chiopsezo cha khansa yapadera komanso kuchepetsa mavuto ena a chemotherapy. Ndi chimodzi mwazinthu zambiri zomwe zimapezeka mu tiyi wobiriwira komanso zimapezekanso mumate oyera, oolong, ndi tiyi wakuda.

Mu gawo lachiwiri la kafukufuku wamankhwala wochitidwa ndi Shandong Cancer Hospital ndi Institute ku China, zidziwitso zochokera kwa odwala 51 zidaphatikizidwa, pomwe odwala 22 adalandira mankhwala amtundu umodzi (14 odwala adalandira dothi la docetaxel + cisplatin lotsatiridwa ndi radiotherapy ndi 8 ndi fluorouracil + cisplatin yotsatiridwa ndi radiotherapy) ndipo odwala 29 adalandira chithandizo chama radiation. Odwala amayang'aniridwa mlungu uliwonse chifukwa cha ma radiation oyambitsa esophagitis (ARIE). (Xiaoling Li et al, Journal of Medicinal Food, 2019).

Kafukufukuyu adawona kuti kuwonjezera kwa EGCG kumachepetsa kuchepa / kumeza mavuto mwa odwala khansa ya esophageal omwe amathandizidwa ndi radiation popanda kuwononga mphamvu ya radiation. 

Khansa Kulimbana Ndi Malo Apigenin

Apigenin amapezeka mwachilengedwe mu zitsamba zosiyanasiyana, ndiwo zamasamba ndi zipatso kuphatikiza udzu winawake, anyezi, mphesa, mphesa, maapulo, chamomile, spearmint, basil, oregano. Apigenin ali antioxidant katundu pamodzi ndi odana ndi yotupa ndi antibacterial katundu. Kafukufuku wosiyanasiyana wazamankhwala omwe adachitika pamitundu ingapo yama cell a khansa ndi mitundu yazinyama zogwiritsa ntchito Apigenin awonetsanso zotsatira zake zotsutsana ndi khansa. Flavonoids ngati Apigenin amathandizira njira zopewera khansa kuti muchepetse chiopsezo chamtsogolo chokhala ndi chotupa koma imathanso kugwira ntchito mogwirizana ndi ma chemotherapies ena kuti athandize kugwiritsa ntchito mankhwalawa (Yan et al, Cell Biosci., 2017).

M'maphunziro osiyanasiyana pogwiritsa ntchito chikhalidwe cha ma cell ndi nyama, Apigenin idakulitsa mphamvu ya gemcitabine chemotherapy mwanjira ina yovuta kuchiza khansa ya kapamba (Lee SH et al, Cancer Lett., 2008; Strouch MJ et al, Pancreas, 2009). Mu phunziro lina ndi prostate khansa maselo, Apigenin pamene pamodzi ndi mankhwala amphamvu mankhwala Cisplatin kwambiri kumatheka ake cytotoxic kwenikweni. (Erdogan S et al, Biomed Pharmacother., 2017). Kafukufukuyu akusonyeza kuti Apigenin yomwe imapezeka mu zipatso, ndiwo zamasamba ndi zitsamba zosiyanasiyana imatha kulimbana ndi khansa.

Kulimbana ndi Khansa Katundu wa Flavonoid ndi CHIKWANGWANI Maapulo olemera 

Maapulo ali ndi mitundu yambiri yama antioxidants, kuphatikiza ma flavonoid monga quercetin ndi catechin. Maapulo amakhalanso ndi fiber, mavitamini, ndi mchere, zomwe zimapindulitsa thanzi. Mankhwala a antioxidant a mankhwala a phytochemicals ndi fiber mu maapulo amatha kuteteza DNA ku kuwonongeka kwa okosijeni. Kafukufuku wosiyanasiyana adachitidwa kuti awone momwe mavitaminiwa a flavonoid / vitamini / fiber amagwiritsira ntchito chiopsezo cha khansa. 

Kuwunika kwa kafukufuku wosiyanasiyana wodziwika ndi kufufuza kwa mabuku mu PubMed, Web of Science ndi Embase databases anapeza kuti kumwa kwambiri apulo wolemera wa flavonoid/vitamini/fiber kumalumikizidwa ndi kuchepa kwa chiwopsezo cha mapapo. khansa.(Roberto Fabiani et al, Public Health Nutr., 2016) Ochepa mwa maphunziro owongolera milandu adapezanso kuti chiopsezo chochepa cha khansa ya colorectal, m'mawere ndi m'mimba mwachiwopsezo chowonjezeka cha maapulo. Zomwe zimatsutsana ndi khansa ya maapulo, komabe, sizingakhale chifukwa cha flavonoids zokha, chifukwa zingakhalenso chifukwa cha zakudya monga mavitamini, mchere ndi fiber. Ulusi wa zakudya (omwe amapezekanso mu maapulo) amadziwika kuti amachepetsa chiopsezo cha khansa ya m'matumbo. (Yu Ma et al, Medicine (Baltimore), 2018)

Ubwino wathanzi la ma Cranberries olemera a Flavonoid

Cranberries ndimagawo abwino opangira ma bioactive kuphatikiza ma flavonoid monga anthocyanins, mavitamini ndi ma antioxidants ndipo amakhala ndi maubwino osiyanasiyana azaumoyo. Chimodzi mwamaubwino akulu azaumoyo a Cranberry Tingafinye ufa ndikuti amachepetsa matenda amkodzo (UTIs). Phindu la Proanthocyanidin lomwe limapezeka mu cranberries limaphatikizapo kuletsa kukula kwa mabakiteriya omwe amayambitsa mapangidwe, zolembera komanso magawo oyambilira a chiseyeye. khansa yolimbana ndi katundu.

M'maphunziro owongoleredwa a placebo awiriawiri, ofufuzawo adafufuza zaubwino wama cranberries powunika zotsatira zakugwiritsa ntchito kiranberi pamiyeso ya prostate antigen (PSA) ndi zina mwa amuna omwe ali ndi khansa ya prostate asanafike ku prostatectomy. (Vladimir Wophunzira et al, Biomed Pap Med Fac Univ Palacky Olomouc Czech Repub., 2016Kafukufukuyu anapeza kuti kumwa zipatso za kiranberi tsiku ndi tsiku kumachepetsa seramu PSA mwa odwala khansa ya prostate ndi 22.5%. Ofufuzawo adazindikira kuti phindu la thanzi ili mwina chifukwa cha zinthu zomwe zimapangidwa ndi ma cranberries omwe amayang'anira mafotokozedwe amtundu wa androgen, omwe amathandizira pakukula ndi kupitilira kwa khansa ya prostate.

Kutsiliza

Kafukufuku wosiyanasiyana akuwonetsa kuti ma flavonoids ali ndi maubwino angapo azaumoyo kuphatikiza zolimbana ndi khansa ndipo amapezeka muzakudya zosiyanasiyana kuphatikiza zipatso (monga fiber wolemera). Maapulo, mphesa, cranberries, blueberries), masamba (monga tomato, zomera zamtundu wa legumi) ndi zakumwa (monga tiyi ndi vinyo wofiira). Kutenga zakudya zamtundu wa flavonoid monga gawo lazakudya zathu zatsiku ndi tsiku kudzakhala kopindulitsa. Komabe, musanaphatikizepo mwachisawawa zowonjezera zowonjezera za flavonoid kapena zimayang'ana ngati gawo la Zakudya za odwala khansa, ayenera kukambirana ndi akatswiri azaumoyo. 

Chakudya chomwe mumadya komanso chomwe chimakupatsani thanzi ndi chisankho chomwe mumapanga. Lingaliro lanu liyenera kuphatikizapo kulingalira za kusintha kwa majini a khansa, khansa, chithandizo chamankhwala chopitilira muyeso, zovuta zilizonse, zidziwitso za moyo, kulemera, kutalika ndi zizolowezi.

Kukonzekera kwa khansa kuchokera ku addon sikudalira pakusaka kwa intaneti. Zimakusankhirani zomwe mungasankhe malinga ndi sayansi yamayendedwe omwe asayansi athu ndi akatswiri a mapulogalamu. Mosasamala kanthu kuti mumasamala kumvetsetsa zomwe zimayambira zamagulu am'thupi kapena ayi - pakukonzekera zakudya za khansa kumvetsetsa kumafunikira.

Yambirani TSOPANO ndikukonzekera zakudya zanu poyankha mafunso okhudzana ndi khansa, kusintha kwa majini, mankhwala opitilira muyeso ndi zowonjezera, chifuwa chilichonse, zizolowezi, moyo, gulu la zaka komanso jenda.

Odwala khansa nthawi zambiri amakhala ndi zovuta zosiyanasiyana chemotherapy mavuto zomwe zimakhudza moyo wawo ndikuyang'ana njira zina zochiritsira khansa. Kutenga chakudya choyenera ndi zowonjezera zowonjezera kutengera zomwe asayansi amalingalira (kupewa kuyerekezera ndi kusankha mwachisawawa) ndiye njira yabwino kwambiri yachilengedwe ya khansa ndi zovuta zina zokhudzana ndi chithandizo.

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