Iimbalasane
Amantongomane atyebile kwii-acid ezinamafutha, iivithamini ezahlukeneyo, ifayibha, ii-antioxidants, iiproteni kunye nezinye izakha mzimba. Izifundo ezahlukileyo zibonisa ukuba amandongomane anje ngeeamangile, ii-walnuts kunye namandongomane kunye neziqhamo ezomisiweyo ezinje ngamakhiwane, i-prunes, imihla kunye neerasentyisi zinokuxhamla ekunciphiseni umngcipheko weentlobo ezithile zomhlaza ezifana nomhlaza wamabele, umhlaza wecolorectal, gastric non cardia adenocarcinoma (uhlobo yomhlaza wesisu) kunye nomhlaza wemiphunga. Iingcali zezondlo zikwacebisa ukuthatha amandongomane afana neeamangile njengenxalenye yesidlo sokutya / isicwangciso sokondla kwabo balandela indlela yokuphila ye-ketogenic ukunciphisa ubunzima kwaye bahlale kude nokutyeba, iingxaki zentliziyo kunye nomhlaza. Nangona kunjalo, ngokusekwe kwizithako ze-bioactive ezikhoyo kumandongomane ahlukeneyo kunye neziqhamo ezomisiweyo kunye nezinye izinto ezinje ngendlela esiphila ngayo, ukutya komzimba, uhlobo lomhlaza kunye namayeza aqhubekayo, kusenokwenzeka ukuba umntu anyuse isicwangciso sakhe sesondlo ukuze afumane izibonelelo eziphezulu kwaye ahlale ekhuselekile.
Kukho izinto ezahlukeneyo ezinokuthi zibe negalelo kumngcipheko we i cancer. Imiba esemngciphekweni yemfuza efana noguquko oluthile, ubudala, ukutya, indlela yokuphila enjengotywala, ukutshaya, ukusebenzisa icuba, ukutyeba, ukungabikho kokwenza umthambo, imbali yentsapho yomhlaza kunye nezinto zokusingqongileyo ezifana nokuvezwa kwimitha zezinye zezona zinto zixhaphakileyo zomngcipheko. yomhlaza. Ngelixa uninzi lwezi lungekho phantsi kolawulo lwethu, kuninzi esinokukwenza ukunciphisa umngcipheko womhlaza. Ukwamkela indlela yokuphila esempilweni, ukutya ukutya okunesondlo, ukwenza umthambo rhoqo kunye nokuzigcina sisempilweni zezinye zezinto esinokuzenza ukuze singabi nomhlaza.
Ukutya kwethu kunokuba nempembelelo enkulu ekuthinteleni umhlaza. NgokukaCancer Research UK, ukuthatha ukutya okunempilo kunokuthintela malunga ne-1 kuma-20 i cancer. Ukutya okunempilo / isicwangciso sesondlo sokuthintela umhlaza owenziwe ngabagqirha bezondlo bahlala bequka iintlobo ezahlukeneyo zeziqhamo kunye nemifuno ecebileyo ye-antioxidant, i-legumes / iimbotyi, amantongomane anjengama-peanuts, i-almonds kunye ne-walnuts, i-grains epheleleyo kunye namafutha anempilo. Amandongomane anje nge-almonds adume kakhulu kwi-keto yokutya okanye indlela yokuphila ye-ketogenic ekwajongwa kwisondlo somhlaza kwezi ntsuku. Kule bhlog, siza kucacisa ngezifundo ezivavanye ukuba ingaba i-nut kunye neziqhamo ezomisiweyo ziyanceda ekunciphiseni umngcipheko womhlaza.
Iindidi ezahlukeneyo zamandongomane
Kukho iintlobo ngeentlobo zamandongomane atyiwayo asempilweni kwaye anesondlo. Eminye yamantongomane aqhelekileyo emithi atyiwayo abandakanya iiamangile, iihazelnuts, ii-walnuts, iipistachios, iipine nuts, ii-cashew nuts, ii-pecans, ii-macadamias kunye ne-Brazil nati.
Ii-Chestnuts zikwangumthi wamandongomane, kodwa ngokungafaniyo nezinye, ezi ziinkwenkwezi. Ii-Chestnuts zinomxholo ophezulu we-carbohydrate xa kuthelekiswa neeamangile kunye namanye amantongomane omthi.
Amandongomane ekwabizwa ngokuba ngamandongomane athandwa kakhulu kwaye awela phantsi kodidi lwamandongomane atyiwayo. Amandongomane nawo anesondlo kakhulu njengama-alimondi, ama-walnuts kunye namanye amantongomane omthi.
Ukutya okuTyiwa emva kokuChongwa koMhlaza!
Akukho mhlaza mibini ifanayo. Yiya ngaphaya kwezikhokelo zesondlo esiqhelekileyo kuwo wonke umntu kwaye wenze izigqibo ezizezakho malunga nokutya kunye nezongezo ngokuzithemba.
IziBonelelo zezeMpilo zaMandongomane
Amantongomane atyebile kwiindidi ezahlukeneyo ze-monounsaturated kunye ne-polyunsaturated fatty acids, iivithamini ezahlukeneyo, ifayibha, ii-antioxidants, iiproteni, kunye nezinye ii-macronutrients kunye ne-micronutrients. Ukukhankanywa apha ngezantsi zizibonelelo zempilo ezimbalwa zamandongomane aqhelekileyo asetyenziswa mihla le.
IAlmond
Isondlo esityebileyo kwiiamangile siluncedo kakhulu njengoko zipakishwe ngeeprotein kunye namafutha asempilweni kwaye asezantsi kwiicarbohydrate. Ii-almonds zibandakanyiwe njengenxalenye yesondlo sinegalelo kwinani elikhulu leeproteni, amafutha, impilo, ivithamin E, i-magnesium, iivithamini ze-B ezifana ne-folate (i-vitamin B9) kunye ne-biotin (ivithamini B7) kunye ne-calcium encinci, i-iron kunye ne-potassium .
Kule mihla, abantu bahlala bekhangela malunga nokutya kwe-keto kwaye bafikelele kwiingcali zezondlo ukubanceda bacwangcise indlela yokuphila ye-ketogenic ngenjongo yokunciphisa umzimba kunye nokuzigcina bekulungele ukukhusela iingxaki zentliziyo kunye. umhlaza kwixesha elizayo. Nangona iialmondi zinamafutha amaninzi, ubukhulu becala ngamafutha e-monounsaturated anokunceda ekukhuseleni intliziyo ngokugcina amanqanaba e-HDL cholesterol elungileyo xa kuthelekiswa ne-cholesterol embi ye-LDL. Iialmonds zesinye sezidlo ezizithandayo zezondlo ezidala izicwangciso zesondlo kwabo baceba ukuqala ubomi be-ketogenic, njengoko ii-almonds ziphantsi kwi-carbohydrates, ziphezulu kumafutha amahle kunye neeprotheni (ezilungele ukutya kwe-keto) kwaye zinceda ekunciphiseni ubunzima bomzimba ukutyeba ngokugqithiseleyo, ngaloo ndlela kunciphisa amathuba okuba neengxaki zentliziyo kunye nomhlaza onjengomhlaza wamabele.
Ngaphandle kokunciphisa indlala kunye nokukhuthaza ukunciphisa umzimba, iiamangile ziyanceda ekwehliseni amanqanaba eswekile yegazi, ukunciphisa uxinzelelo lwegazi kunye nokunciphisa amanqanaba e-cholesterol. Akumangalisi ukuba kutheni i-dieticians kunye ne-cancerist nutritionists behlambalaza malunga ne-almonds-i-snack ephilileyo kunye nesondlo!
IWalnuts
I-Walnuts yimithombo etyebileyo ye-omega-3-fatty acids, ii-antioxidants, iiproteni, ifayibha, iivithamini kubandakanya iVitamin E, Vitamin B6 kunye ne-folic acid kunye neeminerali ezinje ngephosphorus kunye ne manganese.
IiWalnuts zinokunceda ekulawuleni
- Syndrome yeMetabolic
- Diabetes
- Ukuvutha
- Ukutyeba kakhulu kunye nobunzima bomzimba
IiWalnuts zikhuthaza ukukhula kweebhaktiriya ezithile ezilungileyo kumathumbu ethu. Ukutya i-walnuts kunokunceda ekunciphiseni umngcipheko wesifo sentliziyo kunye nesifo sengqondo esixhalabisayo kunye nokuxhasa ukusebenza okunempilo kwengqondo. I-Walnuts nazo zinobuhlobo be-keto kwaye zinanditshwa njenge-snack eyonelisayo ngabo balandela indlela yokuphila ye-ketogenic kunye nokutya ukunciphisa umzimba kwaye bahlale kude nomhlaza. Ngenxa yezi zibonelelo, iingcali zesifo somhlaza zikwajonga ama-walnuts njengokutya okusempilweni.
Amanqatha
Amandongomane yimithombo etyebileyo yeeproteni, iivithamini ezahlukeneyo kunye neeminerals, ifayibha, kunye namafutha asempilweni. Amandongomane athathelwa ingqalelo ukuba aneeproteni ezininzi kunayo nayiphi na enye intongomane.
Ukuthatha amandongomane kunokunceda ekuxhaseni impilo yentliziyo, ukugcina amanqanaba eswekile yegazi kunye nobunzima bomzimba osempilweni.
Iziqhamo ezomileyo
Iziqhamo ezomileyo aziyonto ngaphandle kweziqhamo eziluhlaza ezinomxholo wamanzi zisuswe ngokwendalo okanye ngezinye iinkqubo zokuphucula ixesha lokuphila kwazo Sisoloko sisebenzisa iziqhamo ezomisiweyo ezinje ngamakhiwane omisiweyo, iidates, iidiliya, iisultana kunye neeprune njengenxalenye yokutya kwethu kwale mihla ngenxa yesibonelelo sazo sesondlo. Iziqhamo ezomileyo (umzekelo: amakhiwane) zityebile kwi-fiber, iiminerali kunye neevithamini kwaye ziyaziwa ngokuba nezinto zokuthintela ukudumba. Iziqhamo ezomileyo ezifana neerasentyisi kunye namakhiwane omisiweyo nazo zinokuxhamla kulawulo lweeswekile zegazi. Iziqhamo ezomileyo ziyanceda ekulweni izifo zentliziyo, ukutyeba kakhulu kunye neswekile.
Nangona kunjalo, kukho uluvo lokuba iziqhamo ezomisiweyo zisenokungabikho sempilweni kuneziqhamo ezisandula ukwenziwa njengoko zinomxholo weswekile ongaphezulu kwaye kungacaci nokuba ukutya iziqhamo ezomisiweyo kubandakanya amakhiwane omisiweyo kunye nemihla kunezibonelelo ezifanayo zokutya kunye nefuthe lokukhusela umhlaza njengokutya iziqhamo okutsha.
Umbutho weNut kunye neziqhamo ezomileyo zokuSetyenziswa noMngcipheko woMhlaza
Amantongomane kunye neziqhamo ezomileyo ziyinxalenye yokutya kwethu ukusukela kwiminyaka emininzi, ngakumbi ukutya kweMeditera. Amandongomane anje ngeeamangile kunye nee walnuts ziye zaba zizinto ezikhethwayo kukutya kwezakha-mzimba njengoko ezi zizinto eziphambili zokutya kwe-keto okanye indlela yokuphila ye-ketogenic ethatha indawo yokutya okumnandi ngomxholo wekhabhohayidrethi, kwaye kujongwa ukhathalelo lomhlaza kunye nokuthintela. Ngenxa yexabiso lesondlo esiphakamileyo, kwenziwe izifundo ezahlukeneyo zokufunda ukuba amandongomane kunye nokusetyenziswa kweziqhamo ezomisiweyo kuyasinceda na ukunciphisa umngcipheko weentlobo ezahlukeneyo zomhlaza. Ezinye zezifundo ezivavanye umanyano lwamantongomane kunye nokusetyenziswa kweziqhamo ezomisiweyo nomngcipheko womhlaza zichazwe ngezantsi.
Umbutho phakathi kwesondlo esityebileyo kwi-Peanuts, i-Walnuts okanye i-Almonds kunye ne-Cancer Risk Risk
Kwisifundo esapapashwa ngo-2015, abaphandi bavavanya umbutho phakathi kokutya ukutya / ukutya okunesondlo esityebile kumandongomane anje ngamandongomane, ii-walnuts okanye iiamangile kunye nophuhliso lomhlaza wamabele. Uphononongo lubandakanya idatha phakathi kuka-2012-2013 ukusuka kuma-97 amabhinqa omhlaza wamabele afunyenwe kwisibhedlele esinye sikarhulumente, i-Instituto Estatal de Cancerología de Colima, Mexico kunye ne-104 yabasetyhini abane-mammograms yesiqhelo ngaphandle kwembali yomhlaza wamabele. Abaphandi bavavanya ukuphindaphinda kokusetyenziswa kwe nut ngabathathi-nxaxheba besifundo. (UAlejandro D. Soriano-Hernandez okqhubekayo, Gynecol Obstet Invest., 2015)
Uhlalutyo lufumanise ukuba ukutya okuphezulu kwamandongomane kubandakanya amandongomane, ii-walnuts okanye iiamangile njengenxalenye yesondlo / ukutya kunciphisa kakhulu umngcipheko womhlaza wamabele izihlandlo ezibini ukuya kwezintathu. Yiyo loo nto ukuthatha amandongomane (iiamangile, iiwalnuts okanye amandongomane) njengenxalenye yokutya kwemihla ngemihla kunokunceda ekunciphiseni umngcipheko womhlaza wamabele.
Umbutho phakathi kokusetyenziswa kweNut kunye noMngcipheko woMhlaza weColorectal
Kuphononongo lwakutsha nje olupapashwe kwi-2018, abaphandi baseKorea bavavanye ubudlelwane phakathi kokusetyenziswa kwe-nut kunye nomngcipheko wesifo somhlaza. Uhlalutyo, basebenzise idatha kuvavanyo lweklinikhi (ulawulo lwamatyala) olubandakanya abaguli abanomhlaza abangama-923 abavela kwiZiko loMhlaza weSizwe eKorea nolawulo lwe-1846. Idatha yokutya okutyiweyo yaqokelelwa kusetyenziswa iphepha lemibuzo elinesiqingatha sokutya apho bakhupha khona ulwazi malunga nokusetyenziswa kweentlobo zokutya ze-106. Ukusetyenziswa kwamandongomane kubandakanya amandongomane, iipine nut, kunye neeamangile zahlelwa phantsi koluhlu olunye lokondla kokutya. Ukuba ukusetyenziswa kwamantongomane kwakungaphantsi koku-1 ngeveki, kwahlulwahlulwa njengokusetyenziswa zero. Olunye udidi lwaluyi-1-3 yeenkonzo ngeveki kunye ne -3 servings ngeveki. (Jeeyoo Lee okqhubekayo, Nutr J., 2018)
Uphononongo lufumanise ukuba ukusetyenziswa rhoqo kwamantongomane kunxulunyaniswa kakhulu nokwehla komngcipheko wokuhlaselwa ngumhlaza phakathi kwabafazi nakumadoda. Ukuqwalaselwa kwakuhambelana kuzo zonke iisayithi ezisezantsi zekholoni kunye ne-rectum kumadoda nabasetyhini. Nangona kunjalo, bekukho okwahlukileyo koku kuqatshelwa komhlaza wekholoni obalaseleyo wabasetyhini.
Ngamafutshane, olu phononongo lubonisa ukuba ukutya okuphezulu kwesondlo okunotye kumantongomane anje ngeeamangile, amandongomane kunye nama-walnuts kunokunceda ekunciphiseni umngcipheko wesifo somhlaza phakathi kwabafazi nakumadoda.
Umanyano phakathi kokusetyenziswa kweNut kunye noMngcipheko woMhlaza wemiphunga
Kuphononongo olupapashwe ngo-2017, abaphandi bavavanya unxibelelwano phakathi kokusetyenziswa kweendongomane kunye nomngcipheko wemiphunga. umhlaza. Uhlalutyo, basebenzise idatha evela kwi-2,098 yeemeko zemiphunga ukusuka kuphononongo lwezonyango (ulawulo lwetyala) olubizwa ngokuba yiNdalo kunye neGenetics kwiLung Cancer Etiology (EAGLE) kuphononongo kunye ne-18,533 yezehlo zezehlo kuphononongo olusekelwe kuluntu oluza kubizwa ngokuba yiNational Institutes of Health. (NIH) Umbutho waseMelika waBantu abaMhlala phantsi (AARP) Ukutya kunye noFundo lwezeMpilo. Ulwazi lokutya lufunyenwe kusetyenziswa i-questionnaire yokutya rhoqo kuzo zombini izifundo. (UJennifer T Lee okqhubekayo, iCancer Epidemiol Biomarkers Prev., 2017)
Uphononongo lufumanise ukuba ukusetyenziswa okuphezulu kwamandongomane kunxulunyaniswa nokwehla kweziganeko zomhlaza wemiphunga. Abaphandi bafumanise ukuba lo mbutho ubuzimele kwimeko yokutshaya umdiza kunye nezinye izinto eziyingozi.
Umanyano phakathi kweNut kunye nePeanut Butter Consumption kunye neGastric Non-cardia Adenocarcinoma
Ukuvavanya isiphumo sokusetyenziswa kwamandongomane kunye nebhotolo yamandongomane kwiindidi ezithile zomhlaza, isifundo senziwe ngo-2017 ngabaphandi kwiNational Cancer Institute eMelika. Kolu phando, abaphandi basebenzise idatha evela kwi-NIH-AARP (kwiZiko leSizwe lezeMpilo-uMbutho waseMelika waBantu abaMhlala phantsi) ukutya kunye nokufunda ngezempilo okubandakanya abantu abangama-566,407 abaneminyaka ephakathi kwama-50 nama-71. ukusetyenziswa kunye nexesha eliqhelekileyo lokulandela umntu ngamnye othathe inxaxheba lalimalunga neminyaka eli-15.5. (Hashemian M et al, Am J Clin Nutr., 2017)
Uphononongo lufumanise ukuba ukusetyenziswa kakhulu kwamandongomane kunye nebhotolo yamandongomane kunxulunyaniswa nomngcipheko osezantsi wokukhula kwesisu esingeyo cardia adenocarcinoma xa kuthelekiswa nalawo angakhange atye naziphi na iinathi. Nangona kunjalo, abaphandi abafumananga naluphi na unxibelelwano phakathi kokutya okusetyenzisiweyo kwe-nut kunye ne-esophageal adenocarcinoma, i-esophageal squamous cell carcinoma kunye nomhlaza wesisu owenzeka kwinxalenye yokuqala ekufutshane kakhulu nomqala obizwa ngokuba yi-gastric cardia adenocarcinoma.
Ukushwankathela olu phononongo lubonisa ukuba ukutya okunesondlo esinee nati ezinje ngeeamangile, iiwalnuts kunye namandongomane kunokuba luncedo ekunciphiseni umngcipheko weentlobo ezahlukeneyo zomhlaza kubandakanya umhlaza webele, umhlaza wecolorectal, isisu esingeyo cardia adenocarcinoma kunye nomhlaza wemiphunga.
Umanyano phakathi kokuSetyenziswa kweziqhamo ezomileyo kunye nomngcipheko womhlaza
Kuphononongo lwakutsha nje olupapashwe kwi-2019, abaphandi bavavanye ubudlelwane phakathi kokutya iziqhamo ezomisiweyo kunye nomngcipheko weentlobo ezahlukeneyo zomhlaza. Ngenxa yoku, baqhuba uphononongo olucwangcisiweyo lwezifundo ezili-16 zokujonga ezapapashwa phakathi kwe-1985 kunye ne-2018 kwaye zavavanya ukubakho komanyano phakathi kokutya iziqhamo okwomileyo kunye nomngcipheko womhlaza ebantwini. Uninzi lwezifundo ezibandakanyiweyo kuhlalutyo lwenziwa eMelika, eNetherlands naseSpain ngamatyala ayi-12,732 437,298 asuka kubathathi-nxaxheba abangama-2019. (Mossine VV okqhubekayo, Adv Nutr. XNUMX)
Uphononongo lubonakalisile ukuba ukwanda kokutya iziqhamo ezomisiweyo ezinje ngamakhiwane, izihlahla zomdiliya, iidiliya, njl njl kunokusinceda ngokunciphisa umngcipheko womhlaza. Uhlalutyo lufumanise ukuba ukutya iziqhamo okomileyo kwakusebenza njengokutya iziqhamo okutsha ukunciphisa umngcipheko womhlaza. Uphononongo lukwakhankanye ngokukodwa ukuba ukwandisa ukutya kweziqhamo ezomisiweyo ezinje ngeerasentyisi, amakhiwane, iziqhamo (iiplamu ezomisiweyo) kunye nemihla ukuya kwi-3-5 okanye ngaphezulu kweenkonzo ngeveki kungasinceda ngokunciphisa umngcipheko womhlaza njengepancreatic, iprostate, isisu, Umhlaza wesinyi kunye nekholon. Nangona kunjalo, ngokusekwe kwizifundo ezihlaziyiweyo, abaphandi abafumananga siphumo sokhuseleko lweziqhamo ezomisiweyo kumhlaza wemiphunga okanye kumngcipheko webele.
isiphelo
Iziko laseMelika loPhando ngomhlaza liqikelele ukuba malunga neepesenti ezingama-47 zamatyala e-United States anokuthintelwa ukuba sigcina ubunzima obusempilweni kwaye silandela imikhwa yokuphila esempilweni. Ngenxa yezibonelelo zezondlo kunye nokubanakho ukunciphisa umngcipheko wezifo ezibulalayo ezinjengomhlaza, amandongomane afana neeamangile kunye neziqhamo ezomisiweyo kubandakanya amakhiwane zicetyiswa ziingcali zezondlo ukuba zibandakanywe njengenxalenye yokutya okusempilweni. I-almonds, ngakumbi, ifumene inzala ngakumbi phakathi kwabaxhasi bezokutya kunye nezondlo, njengoko ezi ziye zaba yinxalenye ephambili yokutya kwe-keto (okanye indlela yokuphila ye-ketogenic), ephononongwa kwezi ntsuku ukunciphisa umzimba kwaye uhlale kude nokutyeba okungakhokelela umhlaza kunye neengxaki zentliziyo. Nangona kunjalo, gcinani engqondweni ukuba amanqatha aphezulu, i-carb ephantsi, ukutya kwe-keto akunakuba luncedo kumhlaza njengomhlaza wezintso.
Zonke izifundo ezichazwe apha ngasentla zibonisa ukuba isondlo esityebile ngamandongomane kubandakanya iiamangile, amandongomane kunye nama-walnuts kunye neziqhamo ezomisiweyo kubandakanya amakhiwane, izihlahla zomnquma, imihla kunye neerasentyisi zingasinceda ngokunciphisa umngcipheko weentlobo ezithile zomhlaza njengomhlaza wamabele. Izifundo zikwabonisa ukuba ukuthatha isiqwengana esincinci seziqhamo ezomisiweyo xa kuthelekiswa neziqhamo ezintsha kunokunika izibonelelo ezifanayo njengokutya iziqhamo okutsha. Nangona kunjalo, uphando olubanzi ngakumbi luyafuneka ukuseka ezi ziphumo.
Kukuphi ukutya okutyayo kwaye okuncedisayo kukuthatha sisigqibo osithathayo. Isigqibo sakho kufuneka sibandakanye ukuthathelwa ingqalelo kotshintsho lomhlaza kuhlobo lomhlaza, unyango oluqhubekayo kunye nezongezelelo, nakuphi na ukwaliwa, ulwazi ngobomi bakho, ubunzima, ukuphakama kunye nemikhwa.
Isicwangciso sesondlo somhlaza esivela kwi-addon asisekelwanga kukhangelo lwe-Intanethi. Isebenza ngokuzenzekelayo ukwenza izigqibo zakho kusekwe kwisayensi yemolekyuli ephunyezwe ngoososayensi kunye neenjineli zesoftware. Nokuba ukhathalele na ukuqonda iindlela ezisisiseko seemolekyuli okanye hayi - zokucwangciswa kwesondlo somhlaza ukuqonda kuyafuneka.
Qalisa NGOKU ngokucwangciswa kwesondlo ngokuphendula imibuzo ngegama lomhlaza, uguquko kwimfuza, unyango oluqhubekayo kunye nezincedisi, nakuphi na ukwaliwa, imikhwa, indlela yokuphila, iqela lobudala kunye nesini.
ISondlo esiSiqu soMhlaza!
Umhlaza uyatshintsha ngokuhamba kwexesha. Yenza ngokwezifiso kwaye uguqule isondlo sakho ngokusekwe kwisalathiso somhlaza, unyango, indlela yokuphila, ukhetho lokutya, i-allergies kunye nezinye izinto.
Izigulana ezinomhlaza zihlala zisebenza ngeendlela ezahlukeneyo iziphumo ebezingalindelekanga ezichaphazela umgangatho wobomi babo kwaye bajonge ezinye iindlela zonyango lomhlaza. Ukuthatha isondlo esifanelekileyo kunye nezongezelelo ezisekwe kuqwalaselo lwenzululwazi (ukunqanda ukuqikelela kunye nokukhetha okungahleliwe) sesona sixhobo sendalo somhlaza kunye neziphumo ebezingalindelekanga zonyango.