Ubuki na tungurusumu ubikoze unomusi ejo ucusiba ugasubira hiryayejo muminsi mike Riba ryaguhezemwo ryose. Kuri iki cyiciro cya kabiri May 18, 2016 · Ikiyiko cy’ubuki; Tungurusumu agasate 1; Uko bikorwa. 7 g – Sodium – 13 mg – Vitamin B6 – 0. Iyi mask ishobora gukoreshwa kabiri cyangwa se gatatu mu cyumweru "Mureke ibiryo bibe imiti, n'imiti ibe ibiryo” “Let food be thy medicine, and medicine be thy food". Birekereho ubirarane ijoro ryose mu gitondo ubone kubikaraba. Nibyo indimu ni acide ubwayo ariko burya iyo uyifashe ivanze n’ubuki na tangawizi bifasha mu kugabanya acide mu mubiri. Ubuki bugabanya ububabare bw’umutima: Ku barwaye umutima, usanga akenshi bababara mu gatuza mu gice umutima uherereyemo,iyo urya byibuze hagati y’utuyiko 3 na 5 tw’ubuki ku munsi birinda uko kubabara k’umutima. Mu bitunguru na tungurusumu dusangamo allicin izwiho guhangana na kanseri no kongera ubudahangarwa bw’umubiri. Ukata uduce duto twa tungurusumu, ukadushyira mu isosi ishyushye ari tubisi. Vyavuguruwe 16 Ukw'icumi na kabiri 2022. May 7, 2024 · Ufata ikimanyu ca concombre , igitunguru gitukura hamwe na tungurusumu udutete dutatu, ukabirapa mu dupande duto cane ,ubaye ufise karya gasekuro gatoya wobisekura niho binoga neza, hanyuma ugaca ushiramwo amazi igikombe ukabivanga neza ukareka bik**aramwo nk'iminota 20, ugaca ubikanya ugaca ushiramwo ikiyiko c'ubuki. Muri byo, muri garama 100 zayo dusangamo: – Ibyongera ingufu – 17. Tungurusumu irwanya indwara zirimo n’ibicurune cyangwa se umuntu yaba yamaze gufatwa na byo, igafasha mu kubyoroshya . Ibitunguru na tungurusumu. Ubudahangarwa Mar 16, 2023 · #0782529547 #imiti #igikoni #salads #guteka #regime #kunanuka ###kwirinda Nov 1, 2021 · Tungurusumu kandi ngo ivura ibibazo bibuza amaraso gutembera neza, igafasha mu gukumira indwara z’umutima zimwe na zimwe. Indimu 1. Uruvange rwabo rero ruba rukungahaye kuri vitamin A na C, zose zizwiho gutuma imisatsi ikura kandi igakomera ndetse bikanarinda imisatsi gupfukagurika. Dore indwara 10 ish Aug 7, 2022 · Tangawizi ni ‘Antioxydant’ y’umwimerere, ni ukuvuga ko kuyirya yaba ihiye cyangwa ari mbisi irinda utunyangingo tw’umubiri w’umuntu (cellules du corps) kwangirika cyangwa se no gusaza imburagihe, bikaba byiza kurushaho, iyo yateguranywe na tungurusumu. Siyansi igezweho muri iki gihe rero, hari ibyiza bya tungurusumu ku buzima bw’umuntu yamaze kwemeza. Tungurusumu ikungahaye cyane ku kinyabutabire bita allicin, gifasha gukura imyanda mu mwijima bita free radicals. Rwose, iyi mvange izwiho gukiza no gufasha mu ndwara zitandukanye. Ifasha umubiri mu kwirinda kanseri zinyuranye cyane cyane iy’amara n’iya Dec 31, 2021 · 4. Icyayi cya mukaru kirimo ubuki mu mwanya w'isukari. Amata n’imitobe bidasukuye; Nubwo rimwe na rimwe ushobora gukama ugahita winywera, cyangwa wakora umutobe waba uw’ibitoki cyangwa uw’imbuto ugahita unywa, nyamara si byiza ku mugore utwite. Ahubwo ikungahaye kuri Vitamine C, Vitamine B6 na manganese ikagira n’izindi ntungamubiri zinyuranye. Tungurusumu na yo ni umuti mwiza, kandi si ku muntu wasaraye gusa, ifasha n'abagira ibibazo by'uburwayi bwo mu mazuru buzwi nka sinusitis (sinezite). Karoti Apr 14, 2016 · Tungurusumu : Fata udusate twa tungurusumu udusekure ubundi usige ahantu hari isununu ako kanya. *Icyumweru cya kabiri* : 1. 82 g – Isukari- 1. Ubuki. Tukaba ari byo tugiye kubagezaho. . Tungurusumu udusate 3 duseye Amavuta ya elayo ibiyiko 3 Umunyu na poivre. Sukamo amazi ikirahure kimwe ubundi ujye ubinywa buri munsi ( buri munsi ukore ibishya) Kunywa amazi arimo tungurusumu : fata udusate tubiri twa tungurusumu udusye. Niba wifuza umusatsi mwiza kandi ukomeye, iki cyayi kizagufasha. Hari byinshi bitari ukuri bivugwa ku mbuga nkoranyambaga ku gitsina cy'umugore/umukobwa, hari umugore wihaye intego yo kubikosora. Dore ibyo ugomba kwirinda: Mar 9, 2025 · Ariko andi mafi cyane cyane ayaba mu mazi magufi, ayororwa nka tilapia na sardine yon ta kibazo ateye, gusa nayo usabwa kuyarya gacye. Kugabanya acide mu mubiri. ntiwibagirwe gukora kuri subscribe, share, like ugakora na comments. Muri tungurusumu dusangamo ibinyabutare byo mu bwoko bwa antioxidant ndetse na Vitamini C , byose bikaba bifasha umubiri wa muntu mu kuzamura ubudahangarwa bwawo mu guhangana n’indwara. Onyo 1. Ibyo byombi bikunaniye, tegura uruvange rwa tungurusumu n’amavuta ya soya ubundi ujye usiga ku nda nyuma y’ifunguro rya nimugoroba. iyo ubitetse rero uba wangije izi ntungamubiri. Ronga intoryi uzikatemo 2; Shyushya amavuta ushyiremo inyama uvange kugeza zihinduye irangi; Inyama zimaze guhindura irangi ushyiramo igitunguru, tungurusumu na poivron; Komeza uvange kugirango bidashirira; Ibitunguru na poivron bimaze gihindura irangi . Uko bavira ishano Ufata amagi atatu ugashiramwo ubuki hamwe na tungurusumu uturayi dutatu wadusyeye canke wadukataguye ugaca ukanyiramwo indimu 3 Hama ugaca uvarura ukabicanga ugaca ubigaburamwo 3 ukavyihereza mugitondo sasita nous kumugoroba . Ku bantu uruhu rwabo ruterwa allergy na tungurusumu, ubu buryo wakwirinda kubokeresha. Jul 30, 2024 · Ikirahuri cy’amata arimo ubuki mu gitondo, gishobora kugufasha kongera imbaraga. Akayiko gato k' ubuki. Ubushakashatsi butandukanye bwagaragaje ko Tungurusumu irinda Kanseri y’umwijima. Abagore bakora ubuvumvu nabo baracyari bacyeya kuko ari umwuga wakunze kwiharirwa n'abagabo kuva cyera Umuceli urimo karoti (Riz aux carottes) Ibikenewe - Ibirahuri 4 by'umuceli - Karoti 4 - Igitunguru kiringaniye - Tungurusumu 2 - Amavuta y'ubuto - Umunyu Uko bitegurwa: - Kuronga umuceli nyuma ukawumutsa - Gukata neza za karoti, ibitunguru na tungurusumu - Gucamutsa amavuta ugasukamo za karoti , ibitunguru na tungurusumu wakase ukabikaranga iminota icumi Apr 10, 2025 · #ibyiza byo #kunywa #amazi y'akazuyaze avanze n'ubuki, na #tungurusumu. -* Vinaigre de cidre Ibikoresho Ibiyiko 2 by’amavuta ya elayo Ibihumyo bibisi garama 800 Karoti 4 zirapye Tungurusumu udusate 2 Teyi utubabi 2 Umunyu na poivre noir Umufa w’imboga udukombe 6 ( hari uwugurwa muri za super market ariko nawe wawokorera utogosheje imboga zitandukanye ukagoresha amazi yazo) Akayiko 1 ka persil ziseye Uko bikorwa Shyushya amavuta mu isafuriya nini ku muriro muke Ongeramo ibihumyo May 4, 2016 · Kunywa umuneke uvanze na pomme : hata pomme uyivange n’umuneke. Dec 18, 2020 · Dore rero ibyiza by’ubuki ku mikorere y’umutima wacu: 1. 16 mg – Calcium – 16 mg – Vitamin C – 5 mg – Potassium – 415 mg – Magnesium – 43 mg – Phosphorus – 34 mg Apr 28, 2025 · Ikindi kandi ntuzisige uruvange rwabyo ngo urutinze ku ruhu kuko byatera uburyaryate. iyi video irakwereka uburyo tungurusumu na amata, tangawizi, indimu, ndetse n'ubuki bikagufasha guhindura ubuzima bwawe ntimucikwe cyangwa ngo mwibagirwe u About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright Jun 20, 2018 · Ubuki burimo tangawizi burinda kanseri ndetse bukanarinda ingaruka ziterwa n’imiti myinshi umunru aba yanyoye: Tangawizi kuva na kera izwiho kuba ifasha abari ku miti ya kanseri ntibatere isesemi no kuruka dore ko ari kimwe mu bigendana n’iyi miti. Tungurusumu igira intungamubiri nyinshi, ariko ntibyibushya kuko yigiramo ibyitwa “Calories” nkeya. Fata ikirahure cy’inshyushyu ishyushye wongeremo icyinzari n’amavuta y’inka, byombi ku kayiko gato. Sekura tungurusumu uvangemo ibumba n’ubuki; Banza ukarabe neza mu maso kuko ibumba rizirana n’amavuta; Isige iyo mvange mu maso ibimarane iminota 20 ubone kubikaraba. Dec 31, 2021 · 4. Niba usanzwe udakoresha ubuki (bukugwa nabi) ntuzakoreshe uru ruvange utabanje kugisha inama muganga w’indwara z’uruhu. 4 Feb 13, 2022 · Amakara akoreshwa nk’umuti, aboneka hatwikwa ibiti ku kigero cy’ubushyuhe kiri hagati ya 600 °C na 900 °C. Ubudahangarwa May 6, 2021 · Menya uko wakoresha tungurusumu maze ikuvure imitsi. Kugabanya umuvuduko w’amaraso ukabije Tungurusumu ifasha umuntu kugenzura ibiro bye ntibizamuke cyane. Tungurusumu na yo ni umuti mwiza, kandi si ku muntu wasaraye gusa, ifasha n’abagira ibibazo by’uburwayi bwo mu mazuru buzwi nka sinusitis (sinezite). Muri byo harimo kwica bagiteri no kubyimbura. Iyi massage ikoreshwa pommade ya camphré cyangwa camphré irimo amavuta ya sinapi (mustard oil). Ongeramo amazi yabize ikirahure kimwe ubundi ubireke bihore ubone kubinywa. 3. Ni muri urwo rwego twifuje hano kukugezaho ibyo kurya biba byiza ubifashe ari bibisi ndetse tunasobanura impamvu Amashu mu moko yayo yose ni byiza kuyarya mabisi, gusa nanone ukirinda kuyarya cyane na kenshi kuko abamo vitamin K nyinshi iramutse irengeje igipimo byagira ingaruka ku maraso. Kongera ubudahangarwa bw’umubiri . Umuringa ni ingenzi cyane mu ikorwa ry’amaraso, na collagene; iyi ikaba poroteyine y’ingenzi mu gusana umubiri. Uru ruvange rwongerera imbaraga abakuze n’abato. Binarinda kandi ubwandu bwaterwa na bagiteri n’imiyege. com Aug 11, 2023 · Tungurusumu ifite akamaro kanini ku mubiri wa muntu karimo : 1. fr kibigaragaza. Wanisukura ukoresheje alukolo yabugenewe (itari iyi ikoreshwa aho bogoshera) See full list on umutihealth. Fata indimu uzikatire mu mazi; canira indimu n ’amaiz bibire neza; ongera muri ya mazi agafu ka tangawizi; bikure ku ziko bimare nk’iminota 5; Suka mu gakombe ya mazi y’indimu na tangawizi ,ubundi ubiyungurure neza May 19, 2019 · 2. Habamo kandi quercetin ikaba nayo ifasha mu gusohora uburozi mu mubiri. 77 g – Protein – 1. sobanukirwa indwara ushobora kuvurwa na n'ibi bimera May 26, 2023 · 2. Ku ziko shyiraho amavuta ushyiremo ibitunguru, na tangawizi bimaremo iminota 2 cyangwa se iminota 3 Ongeramo tungurusumu usukemo wa muceri n’ikirungo cy’ifu uvange Bivange bimare iminota 5 nta mazi urashyiramo Apr 21, 2025 · Tungurusumu; Ushobora guhita wibaza aho tungurusumu ihuriye no kugira amashereka. Ukabirya 3 ku munsi, mu gihe cy’icyumweru. Ushobora no gufata umutobe wa tungurusumu niba wumva byakugora kuyihekenya uko yakabaye. Amata n’ikimuri. Ese wari uzi ko Tungurusumu ari nziza mu kurinda umwijima wawe? Muri iyi nkuru rero tugiye kureba uko “ Tungurusumu” ifasha mu kurinda indwara zitandukanye umwijima wawe, ndetse ikanafasha abarwaye umwijima kumererwa neza. Abantu bamwe kuri ubu bahitamo gukoresha ubuki mu mwanya w’isukari yo mu ruganda kuko ubuki bufite muri bwo ibindi birenze kuba buryohera. Tangawizi ikize ku myunyu-ngugu na vitamin zitandukanye. Tungurusumu ni umuti uvura aho umuntu yarumwe n’agasimba nk’ivubi, uruyuki n’utundi dusimba Feb 11, 2016 · Tungurusumu yakoreshwaga cyane mu buvuzi bwo mu Bushinwa mu bihe byo ha mbere ndetse na nubu usanga ari ryo banga bakoresha mu kwirinda indwara nyinshi zitandukanye aho usanga baragize akamenyero kujya bahekenya agasate kamwe ka tungurusumu buri gitondo. Byamara kuma ukabisya ukabika ifu. Niba udakunda uburyo ihumura, ushobora kuyiteka mu byokurya cyangwa ukayifatana n’ubuki. Feb 3, 2020 · Ibuka gukaraba intoki n'amazi meza n'isabune byibuze mu gihe kigera ku masogonda 40 cyane cyane igihe ugize icyo ukoraho, rwaba urugi rukingurwa na benshi, uvuye guhaha se, ukoze ku mafaranga, cyangwa ugize ikindi ukoraho cyakozweho n'undi muntu. Buri kimwe mu bigize uru ruvange dushobora kwita icyayi gifite akamaro kacyo ku ruhande rwacyo ariko iyo bivanzwe birushaho kongera ingufu no kugirira umubiri akamaro Sep 5, 2023 · Rero, niba uriye inyama na tungurusumu – byombi bikungahaye ku kinyabutabire cya sulphur, iki iyo umuntu akiriye, gisohokera mu nzira nyinshi, harimo ‘guhumekera epfo iyo’ – ariko no mu cyuya. Gukomeza amagufa ; Ubuki bufasha mu kwinjiza calcium ihagije mu mubiri, ikaba iboneka cyane mu mata. Nk’uko byemezwa n’umuhanga mu by’imirire witwa avuga ko ubushakashatsi bwakorewe ku mbeba, zigaburirwa ibyo kurya birimo tungurusumu nyinshi, zatakaje ibiro, ndetse n’ibinure byari byaritsindagiye mu mibiri yazo biragabanuka. Sep 28, 2024 · 3. Jan 2, 2025 · Niba uhisemo gukoresha igitoki ubikora utya. Uvanga ibiyiko binini 2 byayo na n’ikiyiko 1 cy’ubuki. Jan 15, 2020 · Bamwe banywa uru ruvange bashaka kugabanya ibiro, nyamara kandi kunywa uruvange rw’indimu, ubuki na tangawizi ntabwo ari cyo bifasha gusa kuko ni ikinyobwa cyiza ku bantu bose. Oct 20, 2023 · Ubushakashatsi bwakozwe kandi bwagaragaje ko uburo bufasha kugabanya igipimo cy’isukari mu maraso (insulin na glucose), bityo abantu barwaye diabete bakaba bagirwa inama yo kurya cyangwa kunywa uburo ndetse n’abarwaye igifu, kimwe n’abakunda kugira ikibazo cyo kugugara. Uretse kuba ari ikirungo rero ni n’ifunguro ryiza mu kugira amashereka. Apr 29, 2021 · Ibi bituma ubuki butigonderwa na benshi kuko ikilo kimwe gishobora kugura arenga 3,500Frw. Ikindi kandi ngo ni umuti w’umwimerere uvura kubabara mu ngingo, kuko ifasha abarwara ‘goutte’ ikaborohoreza ububabare. 6. Nov 10, 2021 · Ibyo bigaragaza ukuntu tungurusumu yabayeho kera cyane ukurikije igihe uwo muganga yabereyeho, ndetse n’agaciro yari ifite nk’ikimera kivura. Ubunyobwa bukize k’umuringa. Ubuki Dec 30, 2023 · Kuva na kera tangawizi n’indimu byagiye bikoreshwa buri cyose ukwacyo mu gutuma ugira umusatsi ukomeye. Akamaro ko gukoresha Tungurusumu mu kurinda umwijima wawe. Dore uko bategura ibijumba n’amashaza bikaryoha kurushaho Ibikoresho Ibijumba 3 binini Amashaaza garama 500 Sereli agafungo 1 Ibitunguru 2 Tungurusumu udusate 2 Umunyu na poivre Tangawizi agasate kamwe gato Inyana 4 Ikirungo cy’ifu ( harambe, asante,. Iyo wamenyereje kurya tungurusumu buri munsi bigira izi ngaruka ku mubiri wawe : Jan 5, 2022 · Ya vitamini C iri mu ndimu ifasha kandi mu kurinda imiyoboro y’amaraso bityo bigafasha umutima mu mikorere yawo bikarinda indwara zinyuranye zawufata harimo na stroke. Jul 7, 2024 · Icyinzari ubuki na Tungurusumu ni uruvange rwiza Massage. 2. Nyamara kandi kuva na kera abagore bonsa bakoresha tungurusumu ngo ibongerere amashereka. Amata abonekamo proteyine, naho ubuki bukabamo amasukari yongera ingufu n’imikorere y’umubiri. Ku bo idatera ikibazo bajya basigaho buri uko bagiye kuryama. Tungurusumu ni umuti uvura aho umuntu yarumwe n’agasimba nk’ivubi, uruyuki n’utundi dusimba Nov 8, 2019 · 8 Ukw'icumi na rimwe 2019. Nyuma yo kubihata cyangwa kubitonora ukatamo uduce duto ukanika. Uko bikorwa. Nyamara hari ibyo dushobora kudateka byakagombye gutekwa nkuko hari n’ibyo duteka byakagombye kudatekwa cyangwa se ugasanga ntidusobanukiwe uko ifunguro iri n’iri rigomba gutegurwa. Kunywa umuneke uvanze na pomme : hata pomme uyivange n’umuneke. Ubuki bwongerera imbaraga umutima: Ibijumba ni ifunguro risuzugurwa na benshi ariko nyamara ni ibiryo byiza ku bantu bose kandi biryoha iyo biteguwe neza. Yongera gutwikwa kandi ku nshuro ya kabiri ku kigero cy’ubushyuhe kiri hagati ya 900°C na 1000 °C, cyangwa hagati ya 400 °C na 500 °C nk’uko ikinyamakuru www. Uruvange rw’ubuki n’indimu ruboneka hifashijwe ibi byombi, byose bizwiho kuba bifite akamaro kanini ku buzima. Apr 29, 2025 · Kuva na kera tangawizi n’indimu byagiye bikoreshwa buri cyose ukwacyo mu gutuma ugira umusatsi ukomeye. Isosi yabwo iryohera benshi Apr 30, 2021 · Ubunyobwa bwigiramo ubutare na Vitamine bitandukanye harimo Zinc, Manganèse, Cuivre, Vitamine B1 na B3, hari kandi vitamine B5 na B6 Phosphore, Magnésium, Vitamine E, Potassium, Fer, Sélénium, ibyo byose bikaba ari ngombwa mu mikorere myiza y’umubiri w’umuntu muri rusange. Jan 21, 2023 · Fata agace kamwe ka tungurusumu uhekenye ubundi urenzeho ikirahure cy’amazi. ) akayiko 1 Uko May 21, 2021 · Tungurusumu kandi ngo ivura ibibazo bibuza amaraso gutembera neza, igafasha mu gukumira indwara z’umutima zimwe na zimwe. Tungurusumu irinda Kanseri y’umwijima. Sep 21, 2020 · #inyanjatwogamo #gentilgedeonofficialimiti ihamye ya zimwe mu ndwara zikunda kwibasira abantu nawe urimo. 1. Dec 30, 2021 · Mu mafunguro dufata umunsi ku wundi, abamo ibyo turya ari bibisi ndetse n’ibyo turya bitetse. Dore uko wategura ubwo bunyobwa Ibikoresho : Ubunyobwa garama 500 Isukari garama 65 Akayiko k’urusenda rusukika Akayiko ka tungurusumu iseye Amavuta beurre ibiyiko 2 Ubuki ibiyik 2 Umunyu akayiko 1 Uko bikorwa Huriza hamwe isukari, urusenda na tungurusumu mu gikoresho kimwe Vanga amavuta ya beurre, ubuki n’umunyu Bitereke ku ziko nibimara Mar 10, 2025 · Izi zose zizwiho kurinda no kurwanya kanseri, indwara z’umutima, indwara ya Alzheimer, n’indwara y’imitsi . Dore ibyo ugomba kwirinda: Ufata tungurusumu ukazikatamo uduce duto ubundi ukongeramo akayiko k'ubuki (nkuko ubibona ku ifoto), ni byiza kurya uru ruvange nta kindi kintu kiri mu gifu, byongerera umubiri kubona intungamubiri nyinshi. Ibikoresho Ibiyiko 2 by’amavuta ya elayo Ibihumyo bibisi garama 800 Karoti 4 zirapye Tungurusumu udusate 2 Teyi utubabi 2 Umunyu na poivre noir Umufa w’imboga udukombe 6 ( hari uwugurwa muri za super market ariko nawe wawokorera utogosheje imboga zitandukanye ukagoresha amazi yazo) Akayiko 1 ka persil ziseye Uko bikorwa Shyushya amavuta mu isafuriya nini ku muriro muke Ongeramo ibihumyo Ibikoresho Makaroni ngufi garama 400 Umutobe wa beterave ibirahure 2 sereli agafungo gato 1 Umunyu na poivre Ibikoresha bya vinaigrette 1/3 cy’ikirahure cy’amavuta ya elayo Ibiyiko 3 bya vinaigre Ikiyiko 1 cya moutarde Ubuki ibiyiko 2 Akasate 1 ka tungurusumu gakasemo duto cyane Uko bitegurwa Canira umutobe wa beterave utarimo isukari, umaze kubira ushyiremo makaroni zishye bitari cyane Oct 31, 2017 · Utinya ko tungurusumu imunukira ajye ayikatakata maze ayivange n' umunyu cyangwa na pomme. urakoze Tangawizi ikungahaye ku ntungamubiri nyinshi , zifasha mu mubiri wa muntu , iyo rero yahujwe n’ubuki bigira akamaro kanini. femmeactuelle. Ukora massage mu gatuza, bikahoroshya bigafasha guhumeka neza. Tangawizi rero n’ubuki bivanze bigira ingufu mu kurinda izi ngaruka. Ayo ni amagambo yavuzwe n'Umuganga w'Umugiriki witwa Hippocrates, wabayeho mu myaka ya kera, kuko bivugwa ko yavutse ahagana 460, akaba yarapfuye muri 377 mbere y'ivuka rya Yezu. 5. Ubuki bw’umwimerere Icyinzari ubuki na Tungurusumu ni uruvange rwiza Massage. Icyayi cya mukaru kirimo ubuki mu mwanya w’isukari. Jan 4, 2022 · Ya vitamini C iri mu ndimu ifasha kandi mu kurinda imiyoboro y’amaraso bityo bigafasha umutima mu mikorere yawo bikarinda indwara zinyuranye zawufata harimo na stroke. Akenshi akaba afatwa nk'aho ari we watangije iby'ubuvuzi mu Burayi « père de la médecine». Mu gihe ukoresheje uru ruvange bikakugwa nabi, reba niba utakoresheje ubuki butari umwimerere cyangwa indimu nyinshi kurenza ubuki. yxfuiv tqk rpndiz whhard zgfyau pjers lypzpv mvegse qrf xcekiutz hjvfyl zokgej dbmmyh ligu psnh