Ezona ziKreyimu zeKofu ezili-13 zeKeto esizingcamlayo-sizivavanye ngokwethu

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Asiqinisekanga ukuba siya kwenza ntoni ukuba ikofu ayivunywanga yi-keto. (Ndiyambulela uThixo.) Kodwa kuthekani ngesikhrimu? Isiqingatha esinesiqingatha esinesiqingatha sinamafutha, i-carbs ephantsi kwaye ayinaswekile, ngoko ke i-keto-friendly njengoko injalo. Kodwa ukuba awutyi ubisi okanye ukhetha ikofu yakho eneswiti, kunokuba nzima ukufumana ulungelelwaniso. I-Keto creamer ilapha ukugcina imini, kwaye sibeke kwindawo ye-13 ekufanelekile ukuzama ngokusekelwe kwixabiso, ukusebenza, umgangatho kunye nencasa, ubuhle kunye nexabiso.

EZIQHELEKILEYO: Ezona Oat Milks ziBalaseleyo, zibekwe kwindawo

1. ICaramel Super Creamer nguSuper Coffee

Eyona nto ibhetele: Diehards isiraphu yeCaramel

Ayinaswekile, ayinagluten, ayinabisi

Abo kuni abasoze balahle ukukhanya kwakho kwemihla ngemihla-kunye ne-sweet-nokuba kwi-keto-banethamsanqa. I-tablespoons emithathu ekhonzayo ineegram ezimbini zeprotheni kunye namafutha anempilo. Ayinaswekile, i-gluten kunye nezithako ezenziweyo, isebenzisa isiqhamo se-monk ukuyinika incasa yayo e-silky-sweet caramel. I-Super Creamer i-lactose-free nangona ine-cream yobisi kunye nobisi kwisiseko; ke, ayisiyiyo i-vegan, kodwa lukhetho olukhulu kuye nabani na onomdla kubisi kodwa othanda umlomo wobisi oluqhelekileyo kunye nekhrimu. Ibukhali ngokwawo, kodwa izisa ubumnandi obumnandi kunye nencasa yecaramel kwikofu ekrakra, emnyama eneasidi ephinda isiraphu eqhelekileyo yecaramel. Ukuba uyayithanda i-creamer, zama i-Super Coffee kunye ne-Super Espresso.

Iyonke iPampereDpeopleny100 Amanqaku: 91/100

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2. Iifama zaseCalifia ezingafakwanga swekile yeVanila Keto Creamer

Eyona nto ibhetele: Keto newbies

Uninzi lwe-MCTs, i-vegan, i-swekile-free

Kulungile, le nto inevumba elimangalisayo. Kusenokwenzeka ukuba inento yokwenza nobisi lwe-almond kunye nesiseko sekhrimu yekhokhonathi. Kodwa kwakhona ukhetho olukhulu kuye nabani na kwi-keto: Kukho i-500 milligrams ye-medium chain triglycerides (MCTs) kuyo yonke inkonzo, equlethe amaninzi amaninzi aphilileyo anokuguqulwa abe yi-ketones ukuba i-carb intake iphantsi ngokwaneleyo. Oko kuthetha ukuba ii-MCTs zinokukunceda uhlale kwi-ketosis kwaye utshise amanqatha imini yonke. Kwakhona iswekile-, i-gluten-, ubisi- kunye ne-carb-free, kunye ne-vegan kunye namafutha aphantsi. Siyayithanda i-stout, i-compact carton nayo. Incasa incasa ifana nqwa nobisi lwealmondi oluthe tye yodwa kunye nakwikofu, kodwa ngokuguquguquka okuthe kratya okuya kukrwela ukurhawuzelelwa rhoqo ngesiqingatha esinesiqingatha.

Iyonke iPampereDpeopleny100 Amanqaku: 91/100

$ 32 / ezintandathu-pack e Amazon

3. Omega French Vanilla PowerCreamer

Eyona nto ingcono: Keto pros

Isiseko seGhee, amafutha amaninzi, i-carb ephantsi

Zisa ibhotolo. I-decadent super enkosi kubisi-fat ghee, ioyile yekhokhonathi kunye neoyile ye-MCT. Ezi zithako zibandakanya imveliso yeekhalori eziphezulu kunye nomxholo wamafutha (sithetha i-14 grams yamanqatha kunye nesiqingatha samafutha akho agcwele imihla ngemihla kwipunipoon nganye). Ngelixa inokuvakala ngathi ininzi, ingena kwi-carb ephantsi, ukutya okunamafutha aphezulu njenge-keto ngaphandle komthungo. Kwakhona i-paleo kunye ne-sweete with stevia, ngoko ine-0 grams yeswekile. Ngenxa yokuba le mveliso yonke-yendalo, kufuneka idityaniswe nokuba nge emva , enokuthi igwebe kwaye idibanise yonke into esuka kubisi ukuya kwi-matcha ukuya kwiprotheni ye powder, okanye i-blender. Usenokubhideka kancinane malunga nokuba nini kanye kanye ofanele ukuba negwebu ngokusekwe kwimiyalelo yokupakishwa, kodwa sifumene ezona ziphumo zibalaseleyo ngokufaka i-creamer kwimagi, sigalela ikofu eshushu phezu kwayo kwaye siyikhuphe kunye. Kungakhathaliseki ukuba uzidibanisa njani, ungalindelanga ukuba i-frother iguqule ngomlingo i-creamer ibe ngubisi oluqhumayo; le creamer ngokwenyani ifana nebhotolo enyityilisiweyo. Incasa yeFrench vanilla inuka njengebhotolo eswiti kwaye incasa njengayo nayo yodwa, phantse njengencasa yasemva kweekuki ezibhityileyo. I-creamer ijika ikofu ibe mnandi kancinci, kwaye siyayithanda isilika, i-decadent mouthfeel ekutyebeni kwayo. Nayiphi na i-creamer ekufuneka idityaniswe okanye ifakwe amagwebu, ngokuqinisekileyo, ukugcinwa okuphezulu kune-liquid creamer, kwaye le yona ixabisa kakhulu kuneeninzi-malunga ne-$ 1 ngecephe nganye. Kodwa kunokuba luncedo ukuba uzinikele kumafutha aphezulu, indlela yokuphila ene-carb ephantsi. (Ngaphezu koko, ifika kwibhotile ye-squirt elula kakhulu ukuyisebenzisa.) Ukuba unetyuwa ye-caramel diehard, hamba kuloo ndlela endaweni-ivumba njenge-butterscotch Dum-Dums.

TotalPampereDpeopleny100 Amanqaku: 75/100

kwi Amazon

4. milkadamia I-Vanilla Creamer Engaswiti

Eyona nto ibhetele: Abo badikwe lubisi lwealmond

Izinto eziguquguqukayo, ezisekwe ngamandongomane, ixabiso elikhulu

Ukuba ugqithise ubisi lwe-almond kwaye awuzange udibanise kwamanye amantongomane, ulungele ukunyanga okwenyani. Le creamer eyenziwe ngobisi lwe-macadamia, ioli yejongilanga kunye ne-coconut cream ayimnandi nje kuphela, kodwa icebile, i-silky kunye ne-chalky encinci ngolwimi kunobisi lwe-almond oluqhelekileyo. TBH, phantse sityekele ekubeni sithi incasa ngakumbi iyodwa kunekofu. Kuxhomekeke kubukrakra be-joe yakho yasekuseni, inokuba luhlobo lokuntywila amanqaku achuliweyo e-vanilla afikayo xa urhabula ngokucacileyo. Kodwa nangona kunjalo, iseyindawo enkulu yobisi lobisi. Ukuba ufuna ngokwenene ukuvumela amanqaku encasa yecreamer mellow akhanye, yizame ngaphandle kwekofu kwismoothie, oatmeal okanye isitya secereal.

Iyonke iPampereDpeopleny100 Amanqaku: 95/100

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5. I-Picnik Vegan Creamer

Okona kulungileyo: Ukutya okusekelwe kwizityalo

Iinjongo ezininzi, ioli ye-MCT, i-unsweetened

Usekelwe kwisityalo, i-paleo, i-keto kunye nekhrimu eyothusayo. Ubisi lwe-cashew, i-coconut cream kunye ne-oyile ye-MCT inika i-creamer ibhotolo eninzi, amanqaku e-nutty aya kubamba kakuhle kwi-smoothies okanye kwizinto ezibhakiweyo. Ineegram ezine zamafutha-ezintathu zazo zihluthi-kunye nefiber ethile, ngoko inokukunceda ekubambeni phakathi kokutya. Ngelixa ingemnandi, inqumla ubukrakra bekofu emnyama ngaphandle kwezandi ezongezelelweyo. Kodwa ukuba iodolo yakho yecafé yesiqhelo ifuna isiraphu yencasa, unokufuna ukongeza i-keto-friendly, i-zero-calorie sweetener okanye isiraphu engenaswekile eza kukugcina wonwabile *kunye* kwi-ketosis. Sukuba nexhala ukuba ikhrimu yohlula ikofu yakho. Ukuba uyazama kwaye uthandane, gcina i-10 ekhulwini kwi-odolo nganye yexesha elizayo ngokubhalisela endaweni yokuthenga ixesha elinye. Unokubandakanya oku endaweni yobisi kwiiresiphi ezininzi, ezoyikekayo kubo bobabini abapheki be-vegan kunye nabo baneemvakalelo zobisi. Isinxibo seVegan keto ranch , nabani na?

TotalPampereDpeopleny100 Amanqaku: 90/100

Yithenge (/iipakethi ezimbini)

6. Rapid Fire Keto Creamer

Eyona nto ibhetele: Iimpuku zeYogis kunye nejim

I-coconut MCTs, i-nutrient-rich, amafutha anempilo

Le phakheji yodwa isenza ukuba sifune ukuphula umbilo kwi-elliptical. Ibhotile nganye yomgubo ine-20 ye-servings egcwele i-coconut MCTs, ibhotela etyiswe ngengca kunye netyuwa ye-Himalayan. Inezondlo-mzimba kwaye inamafutha amaninzi aya kukunceda uhlale endleleni. Yiba nayo ngaphambi kokuba usebenze ekuseni kwimetabolism, amandla kunye nokukhuthaza ingqondo. Imiyalelo yepakethe ithi makuxutywe amacephe amabini ekrimu kwikofu elungisiweyo, iti okanye ikokoko. Uya kuqaphela ukuba i-creamer, efana nokuthungwa kunye nenkangeleko yeprotein powder, inokwahlukana ibe yincinci encinci kwikofu yakho, kwaye kusenokubakho amasuntswana omgubo emazantsi. Ngokubhekiselele kwincasa, ilula kakhulu, ifana nokuba nobisi lwe-skim kwikofu. Kodwa iinzuzo zangempela apha ngamafutha anempilo kunye ne-MCTs-ngoko ukuba uzinikele kwi-keto bod-to-be, ingaba yinto efanelekileyo yokukhetha. Yongeza i-keto-friendly sweetener ukuba uyafuna kwaye voila. Qinisekisa ukuba ubeke i-creamer kuqala kwaye uthele ikofu eshushu phezu kwayo; ubushushu buya kunceda ukunyibilikisa i-creamer powder.

Iyonke iPampereDpeopleny100 Amanqaku: 85/100

e Amazon

7. I-Volupta Coconut Creamer ene-Collagen kunye ne-MCT

Eyona nto ilungele: Ukuzinyathela ngokwakho

I-collagen yenkomo, iprotheni- kunye ne-fat-rich

I-coconut MCTs ayiyi kukugcina kuphela kwi-ketosis, kodwa i-collagen yonke yendalo (iigram ezintandathu ngokukhonza) iya kusebenza ngomlingo kwizinwele zakho, ulusu kunye nezikhonkwane, ungakhankanyi amathambo kunye namalungu akho. Yazi nje ukuba i-collagen ngumthombo weprotheyini ehlala ivela kwizilwanyana (le ivela kwi-gelatin yenkomo), ngoko ke ukuba uyi-vegan, qhubeka ujonge. Yongeza i-spoonful of powder kuyo yonke into esuka kwi-yogurt kunye ne-smoothies ukuya kwi-oatmeal kunye nempahla ebhakiweyo (le coconut chia pudding ikuluhlu lwethu lokwenza). Iqulethe iigrama ezintandathu zeprotheni kunye neegram ezintlanu zamanqatha ngecephe nganye, ngoko inokunika ukunyusa okunyanisekileyo kwipinki, njengeprotheyini engaphantsi komgubo. Ibhegi incinci kwaye siyifumene inzima ukuyivala, ke sicebisa ukuba siyidlulisele kwisingxobo esingangeni moya. Ikwayeyona creamer ibiza kakhulu ngokukhonza kuluhlu lwethu, ixabisa malunga ne-1.10 yeedola ngecephe. Nje ukuba uyivule, into yokuqala oyivula ngokoqobo isidingo ukwenza kukuthatha umoya. Ivumba lisezulwini ngokupheleleyo, njengelekese yekhokhonathi yomqhaphu. Kodwa kwikofu, incasa phantse imnandi. Inebhotolo, inama-nutty kwaye inencasa encinci ye-vanilla xa ixutywe kwimagi yakho. Inyibilika ngokundilisekileyo ngokushukuma nje okumbalwa kwecephe, kodwa lindela ezinye iinkozo okanye izigaqa ezidadayo ngaphakathi okanye ezantsi kwendebe yakho. Zama ukusebenzisa i-frother ukudibanisa ngcono i-creamer kunye nesiselo sakho ukuba iinkozo ziyakukhathaza.

TotalPampereDpeopleny100 Amanqaku: 77/100

kwi Amazon

8. MALK Maple Oat Pecan

Okona kulungileyo: Iifeni zeencasa zasekwindla

I-Omega 3s kunye ne-6s, zenziwe zaswiti ngokwendalo, i-vegan

Ukuba ucinga ukuba lonke ubisi lwamandongomane lubhityile kwaye lunamanzi, alukhawulezi kangako. Le gem eyenziwe nge-cold-pressed, i-oats eqengqelekayo e-organic kunye neepecans zaseTexas zityebile ngokwenene ngolwimi, zombini kunye nekofu. Imaple kunye nencasa yepecan iza ngamandla kakhulu ukuba uyayirhabula sans-java kwaye ukhuthaze iinkumbulo zeebhanti ezincangathi zeKrisimesi kwixesha elidlulileyo. Ukongezwa okunencasa kwesiraphu ye-organic maple kunye ne-coconut iswekile inika isiqulatho seswekile ekhrimu ephezulu kunabanye abakuluhlu lwethu, kodwa ukuba unamathela kubungakanani bamacephe amabini, inokusetyenzwa ekutyeni kwakho akukho ngxaki. Ikwayimveliso yobisi-, i-additive- kunye ne-gluten-free, i-vegan kwaye ilayishwe ngee-omega 3 kunye nee-6 ezininzi. Ukuba uwela le, yongeza i Pecan Malk + Cold Brew ikofu kwinqwelo yakho elandelayo.

TotalPampereDpeopleny100 Amanqaku: 90/100

e Amazon

9. IiProtheyini ezibalulekileyo zeCollagen Creamer kwiVanilla

Eyona nto ingcono: Ubuhle *kunye* nempilo

I-collagen yenkomo, i-16 amino acids, i-fat- kunye ne-protein-rich

Siyayithanda into ecocekileyo, ukupakishwa kwemod egqityiweyo kunye ne-scooper ephathekayo, ke akufuneki ulinganise amacephe onke anamehlo angama-crusty kunye nesiqingatha sokulala rhoqo kusasa. Gcoba ngeegram ezilishumi ze-collagen kwi-scoop ezimbini ezikhonza ngokubonga kwi-Vital Protein's bovine fihla i-collagen peptides, esebenza ngokumangalisayo kwesikhumba sakho, iinwele, iinzipho kunye namalungu. I-milk-free, i-powder yobisi ye-coconut nayo ifakwe kwi-16 ye-amino acids ekhethekileyo, isiqingatha sayo i-amino acids ebalulekileyo. Amafutha ayo aphezulu kunye nomxholo weprotheyini (ezisithoba kunye neshumi leegram ngokulandelanayo) ziya kukugcina ngaphambi kwesidlo sasemini kwikofu okanye kwi-smoothie. Kwaye i-ketosis yakho ikhuselekile, njengoko kukho igram enye yeswekile kwinkonzo nganye. I-canister ithi ukuxuba ngokucokisekileyo umgubo kulwelo olushushu. Sifumanise ukuba umgubo ugaxeleke ekofuni, ngoko ke sicebisa ukuba siyiphose ukuze siyiqhekeze ngcono. Ukuba uthe wangqiyama ngombala ukumisela ukuba wongeze nini isikhrimu esaneleyo, yazi ukuba le mveliso yeproteni efana nomgubo ayizukujika ikofu yakho ibe khaphukhaphu njengoko ubuqhele ukwenza. Incasa yayo ye-vanilla ichulwe ngokufanelekileyo, ngoko thenga oku ngenxa yobuhle kunye neenzuzo zempilo kunokuba incasa yodwa (nangona asiyi kugweba ukuba wongeza i-splash yesiraphu ye-vanilla engenaswekile ukuyenza ibe qatha).

TotalPampereDpeopleny100 Amanqaku: 86/100

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10. Laird Unsweetened Superfood Creamer

Igqibelele: Abatya abacocekileyo abathanda isivumelwano

Isityalo esisekelwe kwizityalo, amafutha anempilo, i-algae mineral complex yaselwandle

Ithiywe nge-surfer kunye nokuqina komzimba u-Laird Hamilton, esi sithambiso sekhrimu esekwe kwisityalo sineentlobo ezine ze-MCTs kwaye azinazimuncumuncu ezenziweyo. Le fomula ilungele i-keto kuba ayinayo iswekile eyongeziweyo kunye namafutha amaninzi acocekileyo, aphilileyo ngendlela yeoli yekhokhonathi kunye nobisi lwe-coconut powder. Qinisekisa ukuba uthatha ixesha elide xa uvula isikhwama-i-powder inevumba elihle lenyama ye-coconut entsha kwaye incasa njenge-macaron e-sweetened ngokwayo. Ikwanayo ne-Aquamin, i-multi-mineral complex eyenziwe ngamaminerali angama-72 athathwe kwi-algae yaselwandle. Ibhegi ithi kufuneka ugwebe okanye uvuthulule umgubo ukuze udibanise nesiselo sakho. Sayixuba eyethu emva kokongeza icreamer kwikofu eshushu kwaye sachukumiseka kukuba ibingaxutywanga kwaphela. Ivumba lekhokhonathi lizibambele ngokwalo ngelixa incasa yayithambile kwaye isentsha. Ngokumalunga ne-bang ye-buck yakho, ibhegi nganye iqulathe ii-servings ezicetyiswayo ezingama-38, ezingaphezulu kwezinye ezininzi esizivavanyileyo ezisusela malunga ne-12 ukuya kwi-30 yeenkonzo kwisikhongozeli ngasinye. I-gluten-, ubisi- kunye ne-soy-free, i-vegan, i-non-GMO, i-keto kunye ne-paleo. Yintoni ongayithandiyo? Yongeza kwikofu, iti, i-smoothies kunye nokutya ukwenzela ukomeleza amandla.

TotalPampereDpeopleny100 Amanqaku: 90/100

Yithenge ()

11. Ngoko ke Delicious Dairy Free Original Organic Coconutmilk Creamer

Okona kulungileyo: I-creamer yakho yokuqala engeyobisi

Izithako ezilula, ezingenaswekile, eyona bhangi yakho ilungileyo

Ukupakishwa okulula, okucocekileyo kubonakalisa uluhlu olufutshane lwemveliso yezithako, eneenkwenkwezi ze-organic coconut milk kunye ne-coconut cream. Ayinaswekile ngokupheleleyo, izigcinakaliso, i-lactose, igluten, isoya kunye ne-carrageenan. Kwakhona kuphantsi kwamafutha kunye namafutha ahluthayo, ngoko ke akuyi kukugcwalisa ngendlela enye i-keto creamers enamandla ngayo, kodwa inokudityaniswa ngokulula kwi-keto yokutya-ingakumbi ukuba u-vegan okanye ungadli ubisi. Ukongeza, kulula ukuyisebenzisa kuba iyi-liquid creamer. Akukho gwebu lufunekayo. Iyamangalisa ngolwimi kwaye ityebile ngencasa yekhokhonathi xa uyirhabula yodwa. Amanqaku ekhokhonathi ayancipha kwikofu, kodwa umlomo uhlala uthambile kwaye unobunewunewu njenge-creamer yobisi. Ixabiso liyahluka ukusuka kumthengisi ukuya kumthengisi, kodwa unokufumana i-32-ounce carton (equlethe i-63 servings) ephantsi njenge-$ 4. Sithanda into entle.

Iyonke iPampereDpeopleny100 Amanqaku: 93/100

Yithenge ()

12. I-Prymal Salted Coffee Creamer yeCaramel

Okona kulungileyo: Abo basela ikofu eswiti kuphela

Iincasa ezonwabileyo, esekwe kwikhokhonathi, ziswiti ngeziqhamo zemonki kunye ne-stevia

Umseki uCourtney Lee wenzela utata wakhe olu hlobo, owayesokola ukufumana isithambiso esilula nesiswiti esihlangabezana neemfuno zakhe zeswekile yegazi. Ngena i-Prymal coffee creamer, i-non-GMO kunye ne-gluten-free brand kunye neetoni zeencasa ezimnandi, zonke zenziwe ngeoyile yekhokhonathi kunye nesiseko sobisi lwekhokhonathi kunye ne-sweete kunye ne-monk fruit kunye ne-stevia. Iinyani zesondlo ziyahluka kancinci ngencasa, kodwa zonke azinaswekile kwaye ziqulathe malunga neegram ezine zamafutha ngokukhonza, okuthetha ukuba ziya kunceda ukugcwalisa (ezinye iincasa zinegram enye yeprotheyini ukuqala). Siyayithanda ukupakishwa okulula kunye neefonti ezingqindilili kunye nemibala kwaye safumanisa ukuba ukugalela ikofu phezu komgubo emva koko ukuphosa amagwebu kunye kusinike ezona ziphumo zibalaseleyo. Kwiincasa ezininzi, sixhalabile nge-caramel enetyuwa. Imnandi *kunye* netyuwa kwaye inuka ngathi yipudding butterscotch iyodwa. Ibibibisele kamnandi kwikofu kwaye yenza isiselo saba silky kakhulu. Abathandi betshokolethi kufuneka bazame i-velvet creamer ebomvu. Ivumba njengomxube we-brownie othe ngqo kwaye inika i-tang efana ne-namesake ye-dessert's cream-frosting ye-cheese okanye i-batter ye-buttermilk yesintu. Yenza ikofu ijongeke, ivumba kwaye incasa njenge-vanilla-forward hot cocoa. Sikwathande incasa yesinamon dolce, enokuthi ijike isitya seyogathi yeGrike ecacileyo okanye i-oatmeal ukusuka kwi-blah ukuya kwi-ta-da ngemizuzwana. Cinga ngetyuwa encinci kwaye ibe mnandi njenge-snickerdoodles.

Iyonke iPampereDpeopleny100 Amanqaku: 91/100

Yithenge ()

13. Aphumelele Market engumgubo Unsweetened Coconut nee Creamer

Eyona ilungileyo: kubathengi abaZinzileyo

I-Non-GMO, ioli ye-MCT, ifunyenwe ngokusesikweni

Olu khetho lusebenza ngeendlela ezininzi kwiti eshushu okanye ebandayo kunye nekofu kunye nesmoothies. Yi-paleo, i-vegan, i-gluten-free kunye ne-dairy-free, kwaye iqhayisa ngamafutha anempilo ngendlela yeoli yekhokhonathi kunye neoli ye-MCT. I-oyile ye-MCT ilula kwisibindi sakho ukuba isebenze, ngoko iya kukunika amandla amaninzi emsebenzini, kwindawo yokuzivocavoca okanye ngaphaya. Iphantsi kakhulu kwi-carbs kwaye ayinaswekile, ke iya kukugcina i-ketosis kungekho ngxaki. Ukuqala ukusezela, uya kufumana ivumba elimnandi, elibukhali le-coconut shreds. Ukuba ungcamla i-dab ngokwayo, incasa yekhokhonathi ijika ibe thambileyo, itsha kwaye iphantse ibe yimbi ngenxa yeoyile kunye nomxholo wamafutha. Kwikofu, incasa kancinane njengekhokhonathi kwaye inika ikofu kunye nekhrimu, i-silky mouthfeel. Sathi xa siwuxuba umgubo wekofu, saphela kukho iinkozo ezidadayo kunye namagaqa ambalwa apha naphaya, kodwa ajike agudileyo, abe nogwebu, abe namagwebu xa siwakhupha amagwebu. Kwaye ngokunyanisekileyo, besiya kunxiba uyilo lwekhokhonathi kwihempe.

TotalPampereDpeopleny100 Amanqaku: 90/100

Yithenge ()

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