Asinaso isiqiniseko sokuthi besingenzenjani uma ikhofi lingagunyazwanga i-keto. (Ngiyabonga uNkulunkulu.) Kodwa kuthiwani ngesikhilimu? Ingxenye nengxenye engenalutho inamafutha, ama-carbohydrate aphansi futhi ayinawo ushukela, ngakho-ke i-keto-friendly njengoba injalo. Kodwa uma ungadli ubisi noma ukhetha ikhofi lakho elimnandi, kungaba nzima ukuthola ukuvumelana. I-Keto creamer ilapha ukuze yonge usuku, futhi sabeka ku-13 okufanele sizame ngokusekelwe enanini, ukusebenza, ikhwalithi nokunambitha, ubuhle kanye nentengo.
OKUPHATHELENE: I-Oat Milks Engcono Kakhulu, Ikleliswe
I-Super Coffee/Ingemuva: amguy/Getty Images 1. I-Caramel Super Creamer kaSuper Coffee
Okungcono kakhulu: I-Caramel isiraphu diehards
Ayinashukela, ayinagluten, ayinabisi
Labo kini abangasoze badela ukukhanya kwakho kwansuku zonke-nobumnandi-ngisho naku-keto-banenhlanhla. Izipuni ezintathu zokudla zidla amagremu amabili wamaprotheni namafutha anempilo. Ayinawo ushukela, i-gluten kanye nezithako zokwenziwa, isebenzisa isithelo se-monk ukuyinikeza ukunambitheka kwayo kwe-caramel e-silky-sweet. I-Super Creamer ayinayo i-lactose naphezu kokuba nokhilimu wobisi nobisi esisekelweni; ngakho-ke, akuyona i-vegan, kodwa inketho enhle kunoma ubani ozwela ubisi kodwa othanda umlomo wobisi ovamile nokhilimu. Iqinile iyodwa, kodwa iletha ubumnandi obumnandi kanye nephunga le-caramel ekhofini elimnyama elibabayo, eline-acidic elihambisana isiraphu ye-caramel evamile. Uma uthanda isikhilimu, zama i-Super Coffee ne-Super Espresso.
Ingqikithi yePampereDpeopleny100 Score: 91/100
Califia Farms/Ingemuva: amguy/Getty Images 2. Amapulazi aseCalifia Amapulazi IVanilla Keto Creamer Engashukela
Okuhle kakhulu kwabasanda kuzalwa: Keto
Ama-MCT amaningi, ama-vegan, angenashukela
KULUNGILE, lezi zinto zinephunga elimangalisayo. Kungenzeka ukuthi kunento yokwenza nobisi lwe-alimondi kanye nesisekelo sikakhilimu kakhukhunathi. Kodwa futhi kuwukukhetha okuhle kunoma ubani oku-keto: Kukhona ama-milligrams angu-500 we-medium chain triglycerides (MCTs) kukho konke ukukhonza, okuqukethe amafutha amaningi anempilo angaguqulwa abe ama-ketone uma ukudla kwakho kwe-carb kuphansi ngokwanele. Lokho kusho ukuthi ama-MCT angakusiza ukuthi uhlale ku-ketosis futhi ushise amafutha usuku lonke. Ibuye ibe noshukela-, gluten-, ubisi- kanye ne-carb-free, kanye ne-vegan namafutha aphansi. Siyawathanda amakhathoni aqinile, ahlangene futhi. Inambitheka efana ngempela nobisi lwe-alimondi oluqondile kokubili ngokwalo kanye nasekhofini, kodwa ngokuqina okuqinile okuzonwaya ukuluma kwakho uhhafu nohhafu ovamile.
Ingqikithi yePampereDpeopleny100 Score: 91/100
/iphakethe eliyisithupha e-Amazon
Imikhiqizo Yezempilo Ye-Omega/Isendlalelo: amguy/Getty Images 3. Omega French Vanilla PowerCreamer
Okungcono kakhulu: Keto pros
Isisekelo se-Ghee, amafutha aphezulu, i-low-carb
Letha ibhotela. Ibolile kakhulu ngenxa ye-milk-fat ghee, uwoyela kakhukhunathi namafutha e-MCT. Lezi zithako zibala amakhalori aphezulu omkhiqizo kanye nokuqukethwe kwamafutha (sikhuluma ngamagremu angu-14 wamafutha kanye nengxenye yamafutha akho agcwele nsuku zonke kusipuni ngasinye). Nakuba kungase kuzwakale njengokuningi, kuhambisana nokudla okune-carb ephansi, okunamafutha aphezulu njenge-keto ngaphandle komthungo. Iphinde ibe yi-paleo futhi inoshukela nge-stevia, ngakho inamagremu angu-0 kashukela. Ngenxa yokuthi lo mkhiqizo ungowemvelo, udinga ukuhlanganiswa ne-a suka , engakhipha amagwebu futhi ixube yonke into kusukela ebisini kuya ku-matcha kuya ku-protein powder, noma i-blender. Ungase udideke kancane ngokuthi kufanele ukhiphe nini amagwebu ngokususela emiyalweni yokupakisha, kodwa sithole imiphumela engcono kakhulu ngokufaka isikhilimu ekomini, sithela ikhofi elishisayo phezu kwayo futhi sikhiphe igwebu ndawonye. Kungakhathaliseki ukuthi uzihlanganisa kanjani, ungalindeli ukuthi i-frother ngomlingo iguqule isikhilimu sibe ubisi olushisayo; lesi sikhilimu sifana nebhotela elicibilikile. I-French vanilla flavour inuka njengebhotela elimnandi futhi inambitheka njengayo iyodwa, cishe njenge-aftertaste yamakhukhi amancane, acwebile. Ukhilimu uphendula ikhofi libe mnandi kancane, futhi siyawuthanda umlomo osilika, obolile kusukela ekukhuluphaleni kwawo. Noma imuphi ukhilimu odinga ukuhlanganiswa noma ufakwe amagwebu, vele, ukugcinwa okuphezulu kakhulu kunokhilimu owuketshezi, futhi lesi sibiza kakhulu kuneziningi—cishe i- isipuni ngasinye. Kodwa kungakufanelekela uma uzinikele endleleni yokuphila enamafutha amaningi, ne-low-carb. (Futhi, ifika ebhodleleni le-squirt elisebenziseka kalula kakhulu.) Uma uyi-diehard ye-caramel enosawoti, hamba kulowo mzila esikhundleni-inuka njenge-butterscotch Dum-Dums.
Ingqikithi yePampereDpeopleny100 Score: 75/100
milkadamia/Isendlalelo: amguy/Getty Images 4. milkadamia I-Vanilla Creamer Engashukela
Okungcono kakhulu: Labo abanesithukuthezi ngobisi lwe-alimondi
Okuhlukahlukene, okusekelwe kumantongomane, inani elikhulu
Uma ungaphezu kobisi lwe-alimondi futhi ungakahlanganisi namanye amantongomane, usulungele ukwelapha kwangempela. Lesi sikhilimu esenziwe ngobisi lwe-macadamia, uwoyela we-sunflower kanye nokhilimu kakhukhunathi awumnandi nje kuphela, kodwa ucebile, u-silky futhi une-chalky encane olimini kunobisi oluvamile lwe-alimondi. TBH, cishe sithambekele ukusho ukuthi inambitheka kangcono iyodwa kunekhofi. Ngokuya ngobumunyu bukajoe wakho wasekuseni, kungase kumise amanothi e-vanilla acashile afika lapho uqhabula kucace. Kodwa noma kunjalo, kuseyisikhundla esihle sobisi lobisi. Uma ufuna ngempela ukuvumela amanothi e-creamer mellow flavour akhanye, yizame i-sans-coffee ku-smoothie, i-oatmeal noma endishini yokusanhlamvu.
Ingqikithi yePampereDpeopleny100 Score: 95/100
I-Picnik/Ingemuva: amguy/Getty Images5. I-Picnik Vegan Creamer
Okulungele kakhulu: Izidlo ezisekelwe ezitshalweni
Multipurpose, uwoyela MCT, unsweetened
Usekelwe esitshalweni, i-paleo, i-keto futhi unokhilimu omangalisayo. Ubisi lwe-cashew, ukhilimu kakhukhunathi namafutha e-MCT kunikeza isikhilimu ibhotela, amanothi amantongomane azobambelela kahle kuma-smoothie noma izimpahla ezibhakiwe. Inamagremu amane amafutha—amathathu awo agcwele—kanye ne-fiber ethile, ngakho ingasiza ekubambeni phakathi kokudla. Nakuba ingemnandi, inqamula ukubaba kwekhofi elimnyama ngaphandle kwanoma yiziphi izithako ezinoshukela. Kodwa uma i-oda lakho lekhofi elivamile lidinga isiraphu ye-flavour, ungase ufune ukungeza isishukela esivumelana ne-keto, i-zero-calorie noma isiraphu engenashukela ezokugcina ujabule *kanye* ne-ketosis. Ungakhathazeki uma isikhilimu sihlukana nekhofi lakho. Uma uzama futhi uthandane, yonga amaphesenti angu-10 kuwo wonke ama-oda esikhathi esizayo ngokubhalisa esikhundleni sokuthenga ngesikhathi esisodwa. Ungakwazi futhi ukuhlanganisa lokhu esikhundleni sobisi ezindleleni eziningi zokupheka, okumangalisayo kubo bobabili abapheki be-vegan nalabo abanokuzwela kobisi. Ukugqoka kwe-Vegan keto ranch , ubani?
Ingqikithi yePampereDpeopleny100 Score: 90/100
Thenga (/two-pack)
Imikhiqizo yezempilo ye-Windmill/Ingemuva: amguy/Getty Images 6. Rapid Fire Keto Creamer
Okungcono kakhulu: Amagundane e-Yogis kanye ne-gym
Ama-MCT kakhukhunathi, amafutha anomsoco, anempilo
Lokhu kupakishwa kukodwa kusenza sifune ukujuluka ku-elliptical. Ibhodlela ngalinye lempushana linokudla okungu-20 okugcwele ama-MCT kakhukhunathi, ibhotela elifunzwe utshani nosawoti wase-Himalaya. Inomsoco futhi inamafutha amaningi azokusiza ukuthi uhlale usendleleni. Yiba nakho ngaphambi kokujima kwakho kwasekuseni ukuze uthole i-metabolism, amandla nokuqina kobuchopho. Imiyalo yephakeji ithi hlanganisa izipuni ezimbili ze-creamer ekhofini elilungisiwe, itiye noma ukhokho. Uzoqaphela ukuthi isikhilimu, esifana nokuthungwa nokubukeka njengempushana yephrotheni, singase sihlukane sibe izigaxana ezincane ekhofini lakho, futhi kungase kube namaqhuqhuva empushana phansi. Mayelana nokunambitheka, kuqondile kakhulu, kufana nokuba nobisi lwe-skim ekhofini. Kodwa izinzuzo zangempela lapha amafutha anempilo nama-MCTs-ngakho uma uzinikele ku-keto bod-to-be yakho, kungase kube ukukhetha okulungile kuwe. Engeza isishukela esilungele i-keto uma usidinga futhi voila. Qinisekisa ukuthi ufake i-creamer kuqala bese uthela ikhofi elishisayo phezu kwayo; ukushisa kuzosiza ukuncibilikisa i-creamer powder.
Ingqikithi yePampereDpeopleny100 Score: 85/100
I-Volupta LLC/Ingemuva: amguy/Getty Images 7. I-Volupta Coconut Creamer ene-Collagen ne-MCT
Okulungele kakhulu: Ukuzithokozisa ngokwakho
I-collagen yenkomo, amaprotheni- namafutha acebile
Akuwona nje kuphela ama-MCT kakhukhunathi azokugcina ku-ketosis, kodwa i-collagen yonke yemvelo (amagremu ayisithupha ngokuphakelwa) izosebenza umlingo ezinweleni zakho, isikhumba nezinzipho, ingasaphathwa emathambo namalunga akho. Yazi nje ukuthi i-collagen ingumthombo wamaprotheni ovame ukuvela ezilwaneni (lena ivela ku-gelatin yezinkomo), ngakho-ke uma u-vegan, qhubeka ubheka. Engeza i-spoonful yempushana kuyo yonke into kusukela ku-yogurt nama-smoothies kuya ku-oatmeal nezinto ezibhakiwe (le pudding kakhukhunathi isohlwini lwethu lokwenziwa). Iqukethe amagremu ayisithupha wamaprotheni namagremu amahlanu wamafutha isipuni ngasinye, ngakho-ke inganikeza ukukhushulwa kwenhliziyo ngokuncinza, njengempushana yeprotheni engagcwalisi kancane. Isikhwama sikhulu kancane futhi sikuthole kunzima ukusiphinda, ngakho siphakamisa ukuthi sisidlulisele esitsheni esingangenisi umoya. Futhi iwukhilimu obiza kakhulu ngokusebenza ohlwini lwethu, obiza cishe u-.10 isipuni ngasinye. Uma usuyivula, into yokuqala oyivula ngokoqobo isidingo ukwenza ukushaywa umoya. Iphunga lisezulwini ngokuphelele, njengoswidi wekotini kakhukhunathi. Kodwa ekhofini, alinambitheki ngokucishe libe mnandi. I-buttery, i-nutty futhi inokunambitheka okuncane kuphela kwe-vanilla uma kuhlanganiswe nekomishi yakho. Incibilika kahle ngokunyakazisa okumbalwa nje kwesipuni, kodwa lindela okusanhlamvu noma izigaxa ezintantayo noma ezansi endebeni yakho. Zama ukusebenzisa i-frother ukuze uhlanganise kangcono isikhilimu nesiphuzo sakho uma okusanhlamvu kukukhathaza.
Ingqikithi yePampereDpeopleny100 Score: 77/100
I-Malk/Ingemuva: amguy/Getty Images 8. MALK Maple Oat Pecan
Okungcono kakhulu: Abalandeli bokunambitheka kwekwindla
I-Omega 3s kanye ne-6s, eyenziwe yashukela ngokwemvelo, i-vegan
Uma ucabanga ukuthi zonke izinongo zobisi zincane kakhulu futhi zinamanzi, azisheshi kangako. Leli gugu elenziwe ngama-oats acindezelwe abandayo, ama-organic rolled oats kanye nama-pecans aseTexas acebile ngempela ngolimi, kokubili angenalutho kanye nekhofi. I-maple ne-pecan flavour iza ngokuba namandla kakhulu uma uyiphuza i-sans-java futhi ukhuthaze izinkumbulo zamabhanisi anamathelayo kusukela kuKhisimusi odlule. Ukwengezwa okumnandi kwesiraphu ye-organic maple kanye noshukela kakhukhunathi kunikeza ushukela okhilimu ophakeme kunabanye abasohlwini lwethu, kodwa uma unamathela kusayizi wokuphakela wezipuni ezimbili, kungasetshenzwa ekudleni kwakho akunankinga. Ibuye ibe ubisi-, i-additive- kanye ne-gluten-free, i-vegan futhi ilayishwe ama-omega 3 nama-6 amaningi. Uma uwela lena, engeza i Pecan Malk + Cold Brew Coffee enqoleni yakho ngokulandelayo.
Ingqikithi yePampereDpeopleny100 Score: 90/100
Amaprotheni Abalulekile/Isendlalelo: amguy/Getty Images 9. Amaprotheni Abalulekile I-Collagen Creamer kuVanilla
Okulungele: Ubuhle *kanye* nempilo
I-Bovine collagen, ama-amino acid ayi-16, amafutha- namaprotheni anothe
Sithanda ukupakishwa okuhlanzekile, okune-mod ephelele nge-scooper ephathekayo, ngakho-ke akudingekile ukuthi ulinganise izipuni zonke ezinamehlo amakhulu kanye nokulala kancane njalo ekuseni. Thela amagremu ayishumi e-collagen nge-scoop ezimbili ngokubonga ku-Vital Protein's bovine hide collagen peptides, eyenza izimanga esikhumbeni sakho, izinwele, izinzipho namalunga. Impushana yobisi lukakhukhunathi engenalo ubisi nayo igcwele ama-amino acid ayi-16 ahlukile, ingxenye yawo engama-amino acid abalulekile. Amafutha ayo aphezulu kanye nokuqukethwe kwamaprotheni (amagremu ayisishiyagalolunye nayishumi ngokulandelana) azokubamba ngaphambi kwesidlo sasemini ngekhofi noma i-smoothie. Futhi i-ketosis yakho iphephile, njengoba kunegremu elilodwa kuphela likashukela ekukhonzeni ngakunye. I-canister ithi xuba kahle impushana ibe uketshezi olushisayo. Sithole ukuthi impushana inqwabelene ekhofini, ngakho-ke sincoma ukulikhihliza ukuze lihlephule kangcono. Uma uncika ngombala ukuze unqume ukuthi usungeze nini isikhilimu esanele, yazi ukuthi lo mkhiqizo ofana ne-protein ofana nempushana ngeke uguqule ikhofi lakho libe lula njengoba ujwayele ukwenza. Ukunambitheka kwayo kwe-vanilla kucashile, ngakho-ke thenga lokhu ngobuhle nezinzuzo zezempilo kunokuba ukunambitheka kukodwa (nakuba singeke sahlulele uma wengeza isiphuzo sesiraphu ye-vanilla engenashukela ukuze ukwenze kushube).
Ingqikithi yePampereDpeopleny100 Score: 86/100
I-Laird/Ingemuva: amguy/Getty Images 10. Laird Unsweetened Superfood Creamer
Kulungele: Abadlayo abahlanzekile abathanda idili
Amafutha asekelwe ezitshalweni, anempilo, i-marine algae mineral complex
Iqanjwe ngo-surfer nokuqina komzimba u-Laird Hamilton, lesi sikhilimu esisekelwe esitshalweni sinazo zonke izinhlobo ezine zama-MCT futhi azikho izimuncumuncu zokwenziwa. Le fomula ethile ingcono kakhulu ku-keto ngoba ayinawo ushukela owengeziwe kanye namafutha amaningi ahlanzekile, anempilo ngendlela yamafutha kakhukhunathi kanye nobisi lwempushana kakhukhunathi. Qiniseka ukuthi uthatha ukuhogela okude lapho uqala ukuvula isikhwama—impushana inephunga elimnandi lenyama kakhukhunathi entsha futhi inambitheka njenge-macaron eswiti kancane iyodwa. Futhi iqukethe i-Aquamin, inkimbinkimbi enamaminerali amaningi eyakhiwe ngamaminerali angama-72 atholakala olwelweni lwasolwandle. Isikhwama sithi kufanele ukhiphe amagwebu noma unyakazise impushana ukuze uhlangane nesiphuzo sakho. Sikhiphe amagwebu ethu ngemva kokwengeza i-creamer ekhofini elishisayo futhi sahlabeka umxhwele ukuthi lalingenawo nhlobo. Iphunga likakhukhunathi lizibambele mathupha ngenkathi ukunambitheka kwakuthambile futhi kusha. Mayelana ne-bang yemali yakho, isikhwama ngasinye siqukethe ukudla okuphakamisiwe okungu-38, okungaphezu kokunye okuningi esikuhlolile okusukela kokungu-12 kuye kwangama-30 esitsheni ngasinye. I-gluten-, ubisi- kanye ne-soy-free, i-vegan, engeyona i-GMO, i-keto ne-paleo. Yini ongayithandi? Yengeze ekhofini, etiyeni, e-smoothie nasekudleni ukuze uthole amandla.
Ingqikithi yePampereDpeopleny100 Score: 90/100
Imnandi Kakhulu/Ingemuva: amguy/Getty Images 11. Ngakho I-Delicious Dairy Free Original Organic Coconutmilk Creamer
Okulungele kakhulu: Isikhilimu sakho sokuqala esingelona elobisi
Izithako ezilula, ezingenashukela, i-bang engcono kakhulu yemali yakho
Ukupakishwa okulula, okuhlanzekile kukhombisa uhlu olufushane lwezithako zomkhiqizo, olufaka inkanyezi ubisi lukakhukhunathi oluphilayo kanye nokhilimu kakhukhunathi. Ayinawo nhlobo ushukela, izivimbelakuvunda, i-lactose, i-gluten, isoya ne-carrageenan. Iphinde ibe namafutha amancane namafutha agcwele, ngakho ngeke ikugcwalise ngendlela amanye ama-keto creamers anamandla angase ayenze, kodwa ingafakwa kalula ekudleni kwe-keto-ikakhulukazi uma u-vegan noma ungadli ubisi. Ngaphezu kwalokho, kulula ukuyisebenzisa njengoba iyi-liquid creamer. Akukho gwebu elidingekayo. Lucwebezele ngokumangalisayo olimini futhi lunothe ukunambitheka kukakhukhunathi uma uziphuzela wodwa. Amanothi kakhukhunathi aba acashile ekhofini, kodwa i-mouthfeel ihlala i-silky futhi inobukhazikhazi njengokhilimu wobisi. Intengo iyahlukahluka kumthengisi kuye kumthengisi, kodwa ungathola ibhokisi lama-ounce angu-32 (eliqukethe ama-servings angu-63) ngemali ephansi efika ku-. Sithanda into enhle.
Ingqikithi yePampereDpeopleny100 Score: 93/100
I-Prymal/Ingemuva: amguy/Getty Images 12. I-Prymal Salted Caramel Coffee Creamer
Okulungele: Labo abaphuza ikhofi elimnandi kuphela
Ama-flavour amnandi, asekelwe kukhukhunathi, anoshukela nge-monk fruit kanye ne-stevia
Umsunguli u-Courtney Lee udalele ubaba wakhe lolu hlobo, owayezabalaza ukuthola isikhilimu esilula nesimnandi esihlangabezana nezidingo zakhe zikashukela. Faka i-Prymal coffee creamer, ibhrendi engeyona i-GMO ne-gluten-free namathani wezinongo ezijabulisayo, zonke ezenziwe ngamafutha kakhukhunathi nesisekelo sempushana yobisi lukakhukhunathi futhi enoshukela nge-monk fruit ne-stevia. Amaqiniso okudla okunempilo ayahluka kancane ngokunambitheka, kodwa wonke awanawo ushukela futhi aqukethe cishe amagremu amane wamafutha ngokuphakwa ngakunye, okusho ukuthi azokusiza ukukugcwalise (amanye ama-flavour aqukethe igremu elilodwa lephrotheni elizoqaliswa). Sithanda ukupakishwa okulula okunamafonti agqamile nemibala futhi sathola ukuthi ukuthela ikhofi phezu kwempushana bese siwakhipha amagwebu ndawonye kusinikeze imiphumela engcono kakhulu. Phakathi kwezinambitheka eziningi, sigxila kakhulu nge-caramel enosawoti. Imnandi *futhi* inosawoti futhi inuka njenge-butterscotch pudding iyodwa. Lakhihliza amagwebu ekhofini futhi lenza isiphuzo saba usilika kakhulu. Abathandi bakashokoledi kudingeka bazame isikhilimu se-velvet esibomvu. Inuka njengengxube ye-brownie eqondile futhi inikeza i-tang efana ne-namesake dessert's cream-cheese frosting noma inhlama yebhotela yendabuko. Lenza ikhofi libukeke, linuke futhi linambithe njenge-vanilla-forward hot cocoa. Siphinde sathanda ukunambitheka kwesinamoni kwe-dolce, okungaphendula indishi yeyogathi yesiGreki noma i-oatmeal isuke ku-blah iye ku-ta-da ngemizuzwana. Cabanga njengosawoti omncane futhi omnandi njengama-snickerdoodles.
Ingqikithi yePampereDpeopleny100 Score: 91/100
I-Thrive Market/Ingemuva: amguy/Getty Images 13. I-Thrive Market Eyimpuphu Kakhukhunathi Engenayo Ishukela Keto Creamer
Kulungele kakhulu: Abathengi Abazinzile
Okungewona i-GMO, uwoyela we-MCT, atholakala ngokufanelekile
Lokhu kukhethwa kwemisebenzi eminingi kusebenza etiyeni elishisayo noma elibandayo nekhofi nama-smoothie. I-paleo, i-vegan, ayinayo i-gluten futhi ayinabisi, futhi inamafutha anempilo angamafutha kakhukhunathi namafutha e-MCT. Uwoyela we-MCT kulula ukuthi isibindi sakho sigaye, ngakho uzokunikeza ukuqhuma kwamandla emsebenzini, ejimini noma ngale kwalokho. Iphansi kakhulu kuma-carbohydrate futhi ayinawo ushukela, ngakho-ke izokugcina ungenayo inkinga. Uma uqala ukuhogela, uzothola iphunga elimnandi, izingcezu zikakhukhunathi eziqinile. Uma unambitha i-dab ngokwakho, ukunambitheka kukakhukhunathi kuba mnene, kusha futhi kucishe kungabi nalutho ngenxa yamafutha namafutha. Ekhofini, linambitheka kancane njengokhukhunathi futhi linikeza ikhofi nokhilimu, umuzwa womlomo osilika. Lapho sixuba impushana ibe yikhofi, sagcina sesinamabele antantayo nezigaxa ezimbalwa lapha nalaphaya, kodwa aphenduke abushelelezi, abe namagwebu futhi abe namagwebu esikhundleni salokho. Futhi ngokweqiniso, besigqoka ukwakheka kukakhukhunathi ehembeni.
Ingqikithi yePampereDpeopleny100 Score: 90/100
