Chifukwa Chomwe Kuchitaponda Kukula ndi njira yaposachedwa kwambiri

Kodi kutulutsa kwa preonelan:
Zoyambira ndi mbiri yakale zazambiri zoyambira plalane olesraca olesracea olesranea, ndi chomera chabwino pachaka chomwe chiri kudera la ku Mediterranean, koma tsopano lingathe kupezeka padziko lonse lapansi. Ili ndi mbiri yakale yogwiritsa ntchito ngati chakudya, zitsamba zamankhwala, ngakhale ngati chomera chokongoletsera.

Zoyambira ndi Kufalikira:
Purslane yalimidwa ndikugwiritsidwa ntchito kwazaka zambiri. Zoyambira zake zitha kutumizidwa ku Egypt ku Aigupto, komwe kunali kanthu kakudya ndikugwiritsa ntchito mankhwala.
Amagwiritsidwanso ntchito kwambiri ku Greece ndi Roma wakale, komwe kunali kudya zosaphika ndi zophika, ndipo zimawoneka ngati chomera chofunikira chifukwa cha zopatsa thanzi.
Popita nthawi, pa nthawi yoalangi idafalikira kumadera ena padziko lapansi kudzera pamalonda komanso kufufuza. Zinadziwika ku Asia, Africa, ndi America, komwe zimatenga mayina osiyanasiyana ndi chikhalidwe cha chikhalidwe.

Zogwiritsidwa ntchito:
Purslane yadyedwa ngati masamba mumitundu yosiyanasiyana. Unali kugwiritsidwa ntchito mu saladi, sopu, mphodza, zoyambitsa ma fries, ndikukonzekera kukonzekera.
Kununkhira kwake pang'ono kwa Tangy ndi crunchy kunapangitsa kuti ikhale yotchuka mbale m'miyambo yambiri, kuphatikiza ku Mediterranean, Indian, Chitchaina, ndi zovala za ku Mexico.

Mankhwala Amagwiritsa Ntchito:
Precenes ali ndi mbiri yabwino monga zithandizo zamankhwala. Zolemba zakale zochokera ku Greece, China, ndi India amatchula machiritso ake osiyanasiyana.
Pachikhalidwe, amagwiritsidwa ntchito pochiza matenda osiyanasiyana, kuphatikizapo matenda am'mimba, zopumira, zikhalidwe zapakhungu, komanso monga diuretic.
Zambiri za mavitamini, michere, mchere, ndi ma antioxidants zinapangitsa kuti ikhale chiberekero chofunika polimbikitsa ambiri olimbikitsa komanso kuchirikiza chitetezo chathupi.

Chisinthiko cha kusinthika kwa GerAClane ndi kusintha kwa thanzi

Pakapita nthawi ndi ulimi wamakono miyambo yosinthidwa ku Monocalture ndi malonda, kutchuka kwake kunayamba kutchuka kwake ngati masamba olimidwa m'madera ambiri. Komabe, kuzindikira kwa moyo wake zaumoyo kwatha kunapangitsa kuti ayambire chidwi, chomwe pamapeto pake chinachichotsa kusintha kwawo.
Kuzindikira kwa sayansi ndi kusanthula kwa zowawa:
M'zaka zaposachedwa, maphunziro asayansi awonetsa kuunika kwa zakudya zopatsa thanzi za arruplaul omwe amawonetsa kuchuluka kwa zopatsa thanzi, ndikuwonetsa kuchuluka kwake kopindulitsa.
Katswiri wapamwamba kwambiri ku Omega-3 mafuta acids, omwe ndi ofunika pa mtima wathanzi ndi ubongo. Mulinso mavitamini A, C ,, ndi mchere wosiyanasiyana monga potaziyamu ndi magnesium.
Kumvetsetsa kwa zopatsa thanzi za zopatsa thanzi za Germane kunathandizanso kuti apange monga chowonjezera champhamvu.

Thandizo la Zaumoyo:
Msika wa msika wachilengedwe unakula, opanga ndi opanga adayamba kufunafuna zinthu zenizeni zomwe zimakhala ndi thanzi labwino.
Mtengo wazakudya komanso phindu laumoyo wathanzi lopeza chidwi ndi kuperekera chidwi ndi kuwonjezera opanga ndi ofufuza, zomwe zimapangitsa kuphatikizidwa kwake, kumapangitsa kuphatikiza kwake kumamitundu osiyanasiyana.
Masiku ano, ma precepow apezeka ngati makapisozi, ufa, tinctures, ndipo nthawi zambiri amagulitsidwa monga gwero la mankhwala olemera, mafuta omega-3 acids, komanso michere ya mafuta.

Kukakamiza Kwa Ogula:
Chidwi chokulirapo paumoyo, zithandizo zachilengedwe, komanso zakudya zogwira ntchito zathandiza kutchuka kwa kafukufuku monga chowonjezera.
Ogwiritsa ntchito akufuna njira zina zopangira zinthu zopangidwa ndipo amakopeka ndi mankhwala azitsamba azitsamba.
Kusintha kwa kuchuluka kwa masamba achikhalidwe kuti zithandizire thanzi ndi ogula chifukwa cha zinthu zachilengedwe komanso zopangidwa ndi mbewu.

Kutsiliza: Zoyambira za Depulane za mabodza bolonelane zakhala zikutukuka kwakale komwe kunali chakudya chopatsa thanzi ndi zitsamba zamankhwala. Kugwiritsa ntchito mbiri yake monga cholepheretsa m'mabwalo osiyanasiyana kumawunikiranso kufunika kosinthana ndi chikhalidwe. Chisinthiko Chikhalidwe Chamakono cha Mabizinesi Amakono Ndipo Kubwera Kwachipatala Masiku ano, kufufuza placepola kumadziwika kuti ndi zowonjezera zaumoyo, zopereka zopindulitsa zopatsa thanzi komanso mankhwala omwe amathandizira kukhala athanzi.
Purslanes Wowonjezera wanyamula ndi michere yofunikira yomwe imathandizira kuti mbiri yake ikhale yolimba. Nazi zina mwa michere yoyipizidwa yomwe imapezeka pakuchotsa:

Mavitamini:
Vitamini A: Purelanes Connect ndi gwero labwino kwambiri la vitamini A, lomwe ndilofunikira kuti mukhalebe ndi thanzi labwino, kuchirikiza chitetezo chamthupi, ndikulimbikitsa kukula kwa maselo ndi kusiyanitsa kwa maselo ndi kusiyanitsa kwa khungu ndi kusiyanitsa.
Vitamini C: Purnelane Timembala ili ndi vitamini C, mabodza amphamvu omwe amalimbitsa chitetezo cha mthupi, amathandizira synthesis contragen, ndipo imathandizira kuteteza maselo kuti asawonongeke.
Vitamini E: DealPlamnes yolemera imakhala ndi vitamini E, antioxidant ina yomwe imathandizira kuteteza ma cell membrane, imathandizira thanzi la pakhungu, ndikuthandizira thanzi la pakhungu.

Omega-3 Mafuta Acids:
Chimodzi mwazomera zingapo zomera zomwe zimakhala ndi ma acid a Omega-3, makamaka alpha-linolenic acid (ala). Acids a mafuta awa amadziwika chifukwa choletsa mphamvu zawo ndipo ndizofunikira kuti ukwati ukhale wa ubongo, komanso thanzi lathu.

Michere:
Potaziyamu: Ma preonelan Timelatract ndi gwero labwino la potaziyamu, mchere wofunikira kwambiri womwe umachita mbali yofunika kwambiri yogwiritsa ntchito mitsempha yoyenera, ndikuthandizira kuthamanga kwa magazi.
Magnesium: Timembala a Purslane ndi gwero labwino la magnesium, mchere womwe umathandizira thanzi la m'magazi, limayang'anira shuga wamagazi, zothandizira kugwira ntchito minofu, ndikulimbikitsa kupuma.
Kuphatikiza pa michere yofunikayi, kutulutsa kwa pyamlane kumali ndi mavitamini ena, michere, ndi antioxidants omwe amathandizira kuti pakhale chakudya chake chopatsa thanzi. Kuphatikiza pazambiri kutulutsa pa zakudya zoyenera kumatha kupereka zabwino zambiri komanso zowonjezera zomwe munthu amakhala nazo.
Kodi Ubwino Waumoyo Ndi Chiyani?
Mphamvu ya antioxidant:Pursnes Timembala ili ndi ma antioxidants, kuphatikiza mavitamini A, C, ndi e, komanso ma flavonoids ndi betalai. Izi ma antioxidants amatenga gawo lofunikira pakugwiritsa ntchito zovulaza zopanda zovulaza ndikuchepetsa kupsinjika kwa okpiwa m'thupi. Maulesi aulere ndi mamolekyu osakhazikika omwe amatha kuwononga maselo ndikuthandizira matenda osachiritsika monga matenda amtima, khansa, komanso matenda amitsempha.

Maubwino omwe angakhalepo ndi mphamvu yazachinyengo imaphatikizapo kuchepetsa chiopsezo cha matenda osachiritsika poteteza maselo kuti asawonongeke ndi kutupa. Antioxidants amatha kuthandizira kuti oxidation a ddl cholesterol ndikuchepetsa mapangidwe a cholembera, potero kuchepetsa chiopsezo cha matenda a mtima. Kuphatikiza apo, antioxidantrantrantrantrantrants imatha kulepheretsa kukula kwa maselo a khansa ndikuchepetsa chiopsezo cha mitundu ina ya khansa.

Anti-yotupa katundu:Pursnes Timembala ili ndi mitundu ingapo ya anti-kutupa, kuphatikizapo omega-3 mafuta acids, flavonoids, ndi polysaccharides. Izi zimawonetsedwa kuti zikuthandizeni kuchepetsa kutupa mthupi, komwe kumachitika chifukwa cha matenda osachiritsika monga matenda a rheumatoid, matenda a mtima, komanso mitundu ina ya khansa.

Mwa kuchepetsa kutupa kwakukulu, ma prenelane applact amatha kusintha thanzi, kumathetsa zizindikiro za nyamakazi, ndikuchepetsa chiopsezo cha mikhalidwe yolumikizidwa ndi kutupa. Kuphatikiza apo, kuchepetsa kutupa kumatha kukhala ndi mapindu ake, monga momwe mtima wa mtima amakhala ndi thanzi la mtima, kuchirikiza chitetezo cha mthupi, komanso kulimbikitsa thanzi lathunthu.

Health Health:Kafukufuku adanenanso kuti kuchuluka kwa kuchuluka kumangakhale ndi phindu la thanzi la mtima. Zapezeka kuti zikuthandizira kuchepetsa milingo ya cholesterol, makamaka ntl cholesterol, imadziwikanso kuti "zoyipa". Mlingo wambiri wa ntll cholester ndi chinthu chowopsa cha matenda a mtima, komanso pochepetsa cholester cholesterol, kutulutsa kwapamwamba kumatha kupangitsa kuti pakhale thanzi labwino.

Kuphatikiza apo, mafuta a Omega-3 omwe amapezeka pakuchotsa, makamaka alpha-linonchic acid (Ala), adalumikizidwa ndi thanzi labwino. Omega-3 Mafuta acids amatha kuthandiza kuthamanga kwa magazi, kuchepetsa kutupa, kumalimbikitsa kutupa, kulimbikitsa ntchito yamagazi, ndikuwonjezera mtima wa mtima.

Mphamvu zaubongo komanso ntchito yanzeru:Kafukufuku akuwonetsa kuti kuchuluka kwa Puaplane kumatha kukhala ndi zotsatira zabwino zaumoyo komanso ntchito yanzeru. Ma antioxidants omwe ali ndi ma antiolane omwe amatambasulira amathandiza ma cell a ubongo kuti asawonongedwe chifukwa cha zovuta zowonongeka ndi kupsinjika, komwe kumalumikizidwa ndi matenda amitsempha monga a Partheimer's.

Kuphatikiza apo, mafuta a Omega-3 omwe achitika mu pyamlane, atalowa mu ubongo ndi chitukuko. Ndizofunikira kuti azikhala ndi ubongo wathanzi, kuchirikiza kulumikizana pakati pa maselo aubongo, ndikuthandizira ntchito yowonjezera yanzeru komanso thanzi.

Thanzi:Pumulan Extract za kuchuluka kwa mavitamini a ndi C zimathandiza kuti khungu likhale labwino. Vitamini Amalimbikitsa khungu, limathandiza kukhala ndi matupi akhungu, ndipo amathandizira kuchiritsa. Zimathanso kuchepetsa mawonekedwe a makwinya komanso mizere yabwino. Vitamini C ndiyofunikira pakuphatikizika kwa contagen, mapuloteni omwe amapatsa khungu mawonekedwe ndi kulimba. Ilinso ndi zinthu za antioxidant zomwe zimateteza khungu chifukwa cha zowonongeka zomwe zimayambitsidwa ndi ma radicals aulere.

Mwakuwongolera kutukuka kwa khungu, kuchepetsa zizindikiro za ukalamba, ndikugonjera khungu ngati ziphuphu ndi ecnema, premianema, zimapangitsa khungu lathanzi komanso labwino kwambiri.

Chithandizo cha chitetezo cha mthupi:Zowonjezera za Anthexaxidant ndi michere zimatha kuthandiza ndikuthandizira chitetezo cha mthupi. Antioxidarantrals amathandizira kuteteza ma cell a mthupi kuchokera kuwonongeka chifukwa cha ma radicals aulere, omwe angafooketse chitetezo chamthupi. Pochepetsa kupsinjika kwa oxidakitikiti, kutulutsa mapulo ena kungapangitse kuti akhale ndi chitetezo champhamvu.

Kuphatikiza apo, Pudilanes TAARNAney imapereka mavitamini ndi michere yofunikayi yomwe ndiyofunika kugwiritsa ntchito chitetezo chathupi. Zakudya izi zimathandiza kuthandizira kupanga maselo amthupi, kuwonjezera zochitika zawo, ndikulimbikitsa kuchipatala chonse. Thupi lamphamvu kwambiri limatha kuchepetsa kuopsa kwa matenda ndi kuchirikiza thanzi labwino komanso thanzi labwino.

Mwachidule, kutulutsa ma preponelation kumapereka phindu lililonse chifukwa cha mphamvu ya antioxidant, otsutsa, zotupa zamitima, zotsatira za thanzi laukadaulo, ndi chitetezo cha pakhungu. Kuwonjezera ma prenelanetse zakudya zanu kapena kuzigwiritsa ntchito ngati chowonjezera kungathandize kulimbikitsa thanzi lathunthu ndikuchepetsa chiopsezo cha matenda osachiritsika.

 

Momwe mungaphatikizire ku Guadlane kutulutsa chizolowezi chanu?
Fomu Yowonjezera:
Purslagy Timetract imapezeka m'mafomu osiyanasiyana, kuphatikizapo makapisozi, ma tinctures, ndi ufa. Nayi kuwonongeka kwa mawonekedwe:

Makapisozi: Makapisozi ndi njira yosavuta yochotsera kugawa monga chowonjezera. Nthawi zambiri amabwera muyezo, kupangitsa kuti isakhale yosavuta kutsata kudya kwanu. Tsatirani malangizo a mankhwalawa omwe amaperekedwa pa zilembo za malonda kapena kafukufuku wochita zaumoyo wa chitsogozo chamunthu.

Makonda: ma tictures ndi mapangidwe amadzimadzi opangidwa mwa kuwongolera ma plalane a pyamwa kapena viniga. Amatengedwa nthawi zambiri kuwonjezera madontho ochepa kupita ku madzi kapena chakumwa china. Mlingo ukhoza kukhala wosiyana, kotero ndikofunikira kutsatira malangizo omwe amapanga kapena kufunafuna chitsogozo kuchokera kwa akatswiri azaumoyo.

Ufa: Kutulutsa ma preceneparatupaud kumatha kusakanikirana m'madzi, msuzi, kapena ma smoofewa. Amapereka kusinthasintha malinga ndi kuchuluka kwa Mlingo ndipo amatha kusintha kuti akwaniritse zosowa zanu. Tsatirani kukula koyenera kovomerezeka pazolemba kapena funsani ndi akatswiri azaumoyo kuti azitsogolera.

Mukamaphatikizira mapulanela imodzi kuti musinthe, ndikofunikira kuti muyambe ndi Mlingo wovomerezeka ndi kusintha ngati pakufunika kutero. Ngati muli ndi mankhwala aliwonse kapena muli ndi thanzi lanu, nthawi zonse zimakhala lanzeru kufunsa ndi akatswiri azaumoyo musanayambe zowonjezera zatsopano.

Kugwiritsa Ntchito Zosintha: Kuphatikizira Arpelane watsopano kapena wowuma mu chakudya chanu tsiku ndi tsiku ndi njira yabwino kwambiri yosangalalira ndi zopatsa thanzi. Nawa malingaliro ogwiritsa ntchito mankhwala osokoneza bongo osiyanasiyana:

Saladi: Masamba atsopano masamba amatha kuwonjezeredwa ku saladi, kupereka fungo lofatsa komanso losangalatsa. Kuphatikiza kachilombo kake kamasamba ndi amadyera ena, monga letesi kapena sipinachi, ndikuwonjezera tinthu tating'ono tomwe timakonda, monga tomato, nkhaka, kapena avocado. Drizzle ndi vinaigrette kapena finiya mandimu kuti isapangidwe.

Sries-Fries: Onjezani kukonzanso kukweza-fries kuti mukhale ndi zopatsa thanzi komanso zopatsa thanzi. Yambani ndikuchotsa masamba anu omwe mukufuna ndi mapuloteni mu mafuta pang'ono. Kupita kumapeto kuphika, onjezerani masamba atsopano a masamba ndi kusunthira kwa mphindi zochepa mpaka atakhala ndi vuto. Nyengo ndi zonunkhira zanu komanso masuzi ndi kutumikira.

Masamba: Onjezani angapo amachoka ku masamba ena omwe mumakonda kwambiri. Kukoma kofatsa kwa ma phalaone kumalumikizana ndi zipatso zonunkhira ndikuwonjezera mphamvu zopatsa thanzi. Kuphatikiza zophatikiza ndi zipatso monga zipatso, mango, kapena nthochi, limodzi ndi madzi amkaka ngati mkaka wa amondo kapena madzi a kokonati. Phatikizani mpaka osalala ndikusangalala.

Nayi Chinsinsi Chosavuta komanso Chopatsa Chopatsa Chovuta
Zosakaniza:
1 chikho chophika quinoa
1 chikho chatsopano cha masamba
1 chikho cha matchire tomato, oletsedwa
1 nkhaka, Diche
1/4 chikho chofiira anyezi, kuwonda pang'ono
Supuni ziwiri zamafuta owonjezera
Supuni 1 mandimu
Mchere ndi tsabola kulawa

Malangizo:
Mu mbale yayikulu, kuphatikiza quinoa yophika, masamba a Purslane, Tomato phwete, nkhaka, ndi anyezi wofiira.

M'mbale yaying'ono, fisk limodzi mafuta, mandimu, mchere, ndi tsabola.

Thirani kuvala pa saladi ndikugwedeza pang'ono pang'ono.

Lolani zonunkhirazo kuzinthu kwa mphindi zochepa, kenako tumikirani.

Mwa kuphatikiza ma preonelane munthawi yanu kudzera mu zinthu zowonjezera kapena zogwiritsidwa ntchito, mutha kupeza zabwino zake zopatsa thanzi ndikuwonjezera chinthu chokoma komanso chopatsa thanzi ku chakudya chanu.

 

Kusamala ndi kulingalira za kusiyanitsa:
Zotsatira zoyipa:
Purslagy Tincracyracracy nthawi zambiri imawoneka lotetezeka, koma ndikofunikira kudziwa zovuta zomwe zingachitike ndi ziwopsezo zomwe zimagwirizanitsidwa ndi ntchito yake:

Chifuwa:
Anthu ena atha kukhala ndi matupi awo omwe amayambitsa kapena kutulutsa kwake. Thupi lawo silimawonekera ngati zotupa pakhungu, kuyabwa, kutupa, kapena ngakhale anaphylaxis, matenda oopsa. Ngati muli ndi vuto lodziwika bwino kapena mbewu iliyonse yofananira, ndikofunikira kupewa kutulutsa kapena kufunsa akatswiri azaumoyo musanazigwiritse ntchito.

Nkhani Zam'mimba:
Purslagy Tincket ili ndi mucilage, chinthu chomata chomwe chitha kukhala ngati chotupa ndipo chitha kuyambitsa kusamvana, kuphatikizapo matenda am'mimba kapena kukokana m'mimba, mukamadyedwa mokwanira. Ngati mukukumana ndi zovuta zina zam'mimba mutatha kutenga mapulogalamu ena, ndikofunikira kuchepetsa kuchuluka kwa mlingo kapena kusiya kugwiritsa ntchito ndikufufuza za akatswiri azaumoyo.

Kugwirizanitsa Mankhwala:
Purslagy Timetb ili ndi mwayi wolumikizana ndi mankhwala ena, monga owonera magazi kapena anticoagulants, chifukwa cha mphamvu yake ya mankhwala. Ngati mukumwa mankhwala aliwonse, ndikofunikira kukambirana ndi katswiri wazachipatala musanawonjezere njira zowonjezera zomwe zingatheke kuchita zinthu zomwe mungachite kuti mupewe mogwirizana.

Nthawi zonse zimalimbikitsidwa kuti mufufuze ndi akatswiri azaumoyo, monga dokotala kapena wolembetsa meyataria, asanayambe kudya zakudya zatsopano. Amatha kuwunika momwe muliri wathanzi, mankhwala apano mankhwala, komanso ziwengo zomwe zingachitike, ndikupereka upangiri wa umunthu ngati mapungezakazazazaza zomwe achitapo kanthu ndizoyenera kwa inu.

Khalidwe ndi kulimbitsa:
Mukamagula Pubnes Expolat, ndikofunikira kusankha mitundu ndi zinthu zowonetsetsa kuti zitsimikizire kuti, chitetezo, ndichabwino. Nazi zifukwa zina zomwe zili zabwino komanso zolimbitsa thupi:

Kuyesedwa kwachitatu:
Zinthu zodziwika bwino nthawi zambiri zimayeserera chipani chachitatu kuti zitsimikizire kuyera, potency, ndi chitetezo cha zinthu zawo. Yang'anani zinthu zomwe zayesedwa ndi labotalenties wodziyimira pawokha, chifukwa zimatsimikizira kuti zosakaniza ndi kuchuluka kwake ndizolondola.

Machitidwe abwino opanga (gmp):
Zogulitsa GMP-zotsimikizika zimatsatira miyezo yopanga zopangira kuti zitsimikizire kuti zogulitsa ndi kusasinthika. Kusankha zinthu zomwe zimapangidwa mu malo otetezedwa gmm kumapereka chitsimikizidwe pazokhudza kupanga kwawo komanso kupanga.

Kuwonekera kuwonekera:
Sankhani zinthu zomwe zimatchula zomveka bwino ndi zochulukirapo pazolemba. Izi zimakuthandizani kuti mupange zosankha za chidziwitso ndikuyang'ana kuti zikhale zilizonse kapena zowonjezera zosafunikira.

Kukhazikitsa Kwachilengedwe:
Zomera zachilengedwe zimachokera ku mbewu zomwe zimalimidwa popanda kugwiritsa ntchito mankhwala ophera tizilombo, herbicides, kapena feteleza. Kusankha zinthu zokhazikika kumachepetsa kuwonekera kwa mankhwala ovulaza ndi kumathandizanso olima.

Zokhazikika:
Ganizirani zinthu zomwe zimayambitsanso zinthu zomwe zimapangitsa kuti zitheke pazambiri. Izi zimaphatikizaponso kuwonda kwa minda yomwe imagwiritsa ntchito mothandizidwa njira kapena kuchita zokolola zamtchire m'njira yomwe imateteza kuwonongeka kwa anthu wamba komanso malo awo achilengedwe.

Posankha mitundu yolemekezeka yomwe imayang'ana kwambiri, kuwonekera, kutchuka, kokhazikika, komanso kukhazikika, mutha kukhala ndi chidaliro muzomwe zimakulimbikitsani kuti mukugula ndikugula.

 

Pomaliza:
Purslagy Timembala wapeza kuti azindikiridwa ngati zowonjezera zaumoyo chifukwa cha mapindu ake ambiri. Kuchokera pakupatsa thanzi zakudya za antioxidant ndi anti-kutupa zinthu, zikuwonekeratu chifukwa chake mashopu awa akuwonetsa mafunde mu malonda azaumoyo komanso ali pachipatala. Monga momwe ziliri ndi zowonjezera zilizonse, ndikofunikira kufunsa katswiri wazamankhwala ndikuwona zochitika zaumoyo payekha musanaphatikizepo zophatikizana ndi zomwe zimapangitsa kuti muchite bwino. Mwakutero, mutha kudziwa bwino zomwe zimachitika kwambiri zomwe zimachitika kuti zauzimuzi zimatha kukhala nazo bwino.