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Imbuto warya nijoro zikagufasha gutakaza ibiro

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Kuri ubu hari inkundura yo kugabanya ibiro ku bantu benshi dore ko kugira ibiro byinshi ari bimwe mu bikurura indwara zinyuranye z’umutima, diyabete, umugongo, imitsi n’izindi.

Nyamara usanga bamwe bavuga bati nagerageje guhindura imirire ariko nta mpinduka mbona. Aha rero hari icyo baba birengagije. Ihame ryo kugabanya ibiro ni rimwe gusa ridahinduka.

Ugomba gutakaza ibirenze ibyo winjije.

Ibi rero benshi birabananira kuko usanga ku munsi yatakaje nka 500 Calorie gusa nyamara ugasanga yinjije 1000 Calorie.

Kugirango utakaze ibiro biragusaba kugira imirire uhindura. By’umwihariko ifunguro rya nijoro ukarya iridafite calories nyinshi. Amafunguro adafite calories nyinshi ya mbere ni imbuto. Nijoro byakabaye byiza ku ifunguro ufata uruhare runini ari imbuto kuruta ibindi.

Hano twaguteguriye imbuto zo wafungura nijoro zikagufasha mu rugendo rwawe rwo kugabanya ibiro.

Imbuto zagufasha mu kugabanya ibiro uziriye nijoro

1. Inkeri na pome

Pome ni urubuto rwiza rwo kuba warya igihe cyose dore ko pome iringaniye iguha Calories 95 gusa. Nyamara ubushakashatsi bunyuranye bwagiye bwerekana ko kuzirya bigabanya ibyago byo kugira umubyibuho udasanzwe kuko ifasha kugabanya ibiro. Inkeri mu moko yazo yose nazo ziguha Calories 50 gusa, uriye agakombe kazo.

Nyamara kuba zikungahaye kuri fibre na vitamin C bituma wumva uhaze niyo warya nkeya, bigatuma umubiri ukoresha ibinure biwurimo aribyo bizafasha kugabanya ibiro

2. Amacunga, watermelon, indimu

Izi ziri mu mbuto za mbere zikungahaye kuri vitamini C. nyamara nazo zifite calories nkeya. Nk’icunga ringana n’igipfunsi riba ririmo Calories 70 gusa, ahubwo wasangamo potasiyumu na folic acid bihagije.

Watermelon yo ikungahaye ku mazi naho calories ni hafi ya ntazo. Ibi nibyo bituma kurya izi mbuto nijoro bikurinda gusonza nyamara ukaba nta calories nyinshi winjije nuko umubiri ugakoresha ibinure byawo.

Imbuto zose ni nziza

Ubusanzwe muri rusange imbuto zose zibamo calories nkeya. Ubushakashatsi bwasohotse mu 2012 mu kinyamakuru the Journal of the American Dietetic Association bwemeje ko kurya imbuto zikubye kane ibindi urya ari bwo uba uri mu nzira nziza yo kugabanya ibiro. Niba bigeze nimugoroba ukumva ushonje cyane reba neza mu byo wariye ku manywa niba harimo imbuto zihagije nusanga ntazo abe ari zo wirira gusa nijoro. Imbuto zizwiho gutera igihagisha cyane twavuga imyembe, amapapayi, kuko harimo za fibres.

Ni iki wavanga n’imbuto

Nubwo twavuze ko imbuto nijoro zizagufasha kugabanya ibiro nyamara nanone ushobora kugira ibyo uvanga na zo.

Inkeri ushobora kuzivanga na yawurute, pome ukayivanga n’ubunyobwa bwaba bukaranze cyangwa ikinyiga cyabwo. Ushobora no gufata ka foromage ukakarenza ku macunga

Gusa ujye uzirikana buri gihe ko kugirango utakaze ibiro usabwa kwinjiza ibiri munsi y’ibyo usohora.

SOURCE: UMUTIHEALTH

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Dore ibyo utazi ku mwambaro wa “BIKINI” uvugisha abantu menshi

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Muri iki gihe, umwambaro wa Bikini wambarwa nabakobwa n’abagore bagiye mu bikorwa byo kwidagadura,koga, no kumurika imideri. Uri mu myenda ikunzwe cyane ndetse abantu biganjemo abaririmbyi n’abahanzi bakomeye ku isi ntibatinya kuyambara ‘n’ahatari ku mazi.

Image result for karrueche in bikini

Imyaka 70 irashize, umwambaro wa Bikini umenyekanye cyane ndetse ugatangira gukoreshwa n’abatari bake.

Bikini yatangiye kwambarwa mu ruhame, bwa mbere ku itariki ya 5 Nyakanga 1946 ndetse yamaganirwa kure n’abatari bake bavuga ko ikurura ubusambanyi ikanatatira umuco gakondo.

Louis Reard, Umufaransa wakoze bikini bwa mbere yagowe no kubona abanyamideli bayimurika, uwabashije kumwemerera kuyambara akaba ari umunyamideli wamurikaga imideli yambaye ubusa Michelle Bernardine wafatwaga nka utiyubashye.

Reard wari warasigaranye iduka rya nyina ryacuruzaga imyenda y’imbere yahisemo gukora bikini igizwe n’ikariso n’isutiya.

Uyu mwambaro wafashije abatari bake kwiyambika mu gihe kigoranye cy’intambara, aho kubona umwenda byari bigoye.

Nubwo igihe uyu mwambaro washyirwaga hanze, umunyamideli we Michele Bernardini yabonye amabaruwa ibihumbi 500 by’abamushyigikiye, Vatican yo yahise ivuga ko kwambara bikini ari icyaha.

Ibihugu birimo u Butaliyani, u Bubiligi, Espagne, Portugal na Australia nabyo byayamaganiye kure uyu mwambaro.

Uko iminsi yagiye ishira uyu mwambaro watangiye gukundwa aho wabanje gufatwa nk’ikimenyetso cyo kwibohora kw’abagore bari babangamiwe n’imyambaro bajyanaga ku mazi.

Daily Mail dukesha iyi nkuru ivuga ko mu 1951 aribwo uwitwa Eric Morley yatangije irushanwa ry’abambaye bikini (The Festival Bikini Contest) ryaje guhinduka irushanwa rya Nyampinga w’isi (Miss World).

Kubera iri rushanwa, Bikini yarushijeho gukundwa ku buryo ibyamamare byariho muri iyi myaka birimo Marilyn Monroe byatangiye kujya mu birori n’amaserukiramuco ariyo byambaye.

Bikini yahise kandi itangira gufatwa nk’umwambaro ugaragaza imiterere itandukanye y’abagore ari nako bikimeze kugeza ubu.

Nubwo Bikini yamaganwe ubwo yashyirwaga hanze mu 1946 , sibwo yari ibayeho bwa mbere kuko nk’abasuye ikirwa cya Sicily bemeza ko hari amashusho agaragaza abagore babayeho mu kinyejana cya kane bagaragaye bayambaye.

 

Bikini ya mbere yakozwe mu 1946

 

Umunyamideli Marilyn Monroe mu mwambaro wa Bikini mu 1962 yasohokeye ku mazi

 

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Impamvu 5 ugomba kubira ibyuya kenshi

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Kubira ibyuya bibaho kenshi igihe uri muri sport, cg se igihe uri ahantu hafunganye kandi hashyushye. Nubwo hari abo bibangamira, gusa kubira ibyuya ni ingenzi cyane kuko bifasha ubuzima bwawe cyane.

Niba nawe uri umwe mu banga kuzana ibyuya, dore impamvu 5 ugomba gukunda kubira ibyuya.

Impamvu 5 kubira ibyuya ari ingenzi

1. Bizamura hormones zituma ugira akanyamuneza

Gukora sport cg kugenda igihe kirekire bigeza aho ubira ibyuya bifasha kongera imisemburo ya endorphins mu bwonko. Iyo iyi misemburo yiyongereye bigufasha kumva uruhutse kandi uguwe neza, bityo ukumva unezerewe.

Niyo mpamvu igihe urangije sport wumva ufite akanyamuneza.

 

2. Bisohora imyanda mu mubiri bigatuma uruhu ruhehera

Umubiri ufite ubushobozi bwo gusohora uburozi n’indi myanda iwubangamiye, kubira ibyuya ni bumwe muri bwo.

Kubira ibyuya bifasha umubiri kwikiza imyanda iba iwurimo, alukolo, cholesterol mbi n’umunyu.

Bizibura utwenge tw’uruhu dushobora kuziba, bitewe n’imyanda myinshi mu mubiri

Imyanda ishobora gutuma utwenge tw’uruhu tuziba, ikaba yatera ibiheri n’ibindi, nayo irasohoka. Iyo ino myanda yose itakibangamiye uruhu, rugumana ubuhehere bwarwo, bityo ukabona rufite itoto.

3. Burya birinda uburibwe

Imisemburo ya endorphins uretse kukongerera akanyamuneza, burya ifite n’ubushobozi bwo kugabanya uburibwe.

Ikora kimwe nk’imiti ikomeye yitabazwa mu gukuraho uburibwe mu mubiri nka za morphine. Iyi misemburo ihindura, ikoroshya uburyo ubwonko bwakira ububabare.

4. Bifasha kurwanya utubuye mu mpyiko

Utubuye mu myiko tubaho iyo umunyu na calcium byabaye byinshi mu mpyiko, nuko bigakora utuntu dukomeye; aritwo twitwa ‘utubuye mu mpyiko‘.

Kubira ibyuya nko mu gihe uri kwiruka cg ukora indi sport, bifasha gusohora umunyu w’umurengera no kohereza calcium mu magufa. Bityo ntibibe byinshi mu mpyiko.

5. Birinda umubiri wawe ibicurane bya hato na hato n’ubundi burwayi

Waba ujya urwara grippe cg gufungana mu mazuru, ukajya kwiruka ukavayo wakize?

Ibi ahanini biterwa n’ikinyabutabire Dermcidin kiboneka mu byuya, gifasha cyane mu kurwanya mikorobe yaba bagiteri, imiyege na virusi.

Iki kinyabutabire, abashakashatsi bavuga ko ari cyiza ndetse no kurusha antibiyotike kuko cyo nta ngaruka gitera, cg se ngo bagiteri zikirushe ingufu nkuko bigenda ku miti (antimicrobial resistance).

Kubira ibyuya urabona ko ari ingenzi, kandi ugomba kubigerageza kenshi wongera sport mu buzima bwawe bwa buri munsi.

Gusa, niba ujya ubira ibyuya igihe cyose, kabone nubwo waba wicaye ntacyo ukora, ubu bushobora kuba ari uburwayi.

SOURCE: UMUTIHEALTH

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Ibyo kuzirikana niba wifuza kongera ibiro

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Muri iki gihe abantu benshi bari mu nkundura yo gushaka uko bagabanya ibiro dore ko kugira ibiro birenze ibikenewe bifite ingaruka nyinshi ku buzima harimo indwara zinyuranye z’umutima, diyabete ndetse n’ibibazo mu myororokere. Nyamara kandi hari n’abandi bifitiye ikibazo cyo kugira ibiro bicyeya bakaba bashaka uko bakongera ibyo biro. Nubwo hari bamwe nyine baremye gutyo ku buryo kongera ibiro kuri bo bitaba byoroshye, ariko nanone hari abagira ibiro bicye bitewe n’imirire, akazi, indwara; aba rero kuba bakongera ibiro byashoboka.

Kongera ibiro bisaba iki?

Kugirango ibiro byawe byiyongere usabwa kwinjiza calories zirenze izo ukoresha. Urugero niba winjiza 2500Cal ugakoresha 2000Cal bivuze ko usigaraye 500Cal. Izi rero nizo zizatuma ubasha kongera ibiro.

Bivuze ko kugirango wongere ibiro usabwa kwita ku kumenya ibyo ufungura, kandi nanone ukibuka ko kongera ibiro Atari ukuba igifufumange, kuko hari igihe wongera umubyibuho kubera ibinure byinshi nyamara ibiro ntabyo.

Tutitaye ku cyateye kunanuka, niba ushaka kongera ibiro hano twaguteguriye ibyo wakora bikagufasha.

1. Rya kenshi

Nubwo benshi bazi ko kurya byinshi aribyo byiza, ariko kurya kenshi nibyo byiza kurutaho. Kuko uko urya kenshi niko uha umwanya umubiri wo gukamura intungamubiri mu byo wariye no kuzikoresha. Byibuze ifunguro ryamu gitondo na ku manywa ribe rihagije, naho nka saa yine, ni mugoroba na nijoro urye ibirimo imbuto cyane cyangwa amata.

2. Siporo

Siporo ni ingenzi kuko ituma ugira imikaya ikomeye kandi uko uyikora niko ukenera kurya. Siporo nziza niba wifuza kongera ibiro ni izikorerwa muri gym, n’izindi zisaba gukoresha umubiri cyane kandi wose.

3. Ifunguro rya nijoro

Nkuko hejuru twari tubibonye, ifunguro rya nijoro usabwa kuryitaho dore ko aba ari amasaha umubiri usa n’uhugiye mu gusana ahangiritse no kwiyubaka. Usabwa kurya ibikungahaye kuri poroteyine nk’amagi, inyama, amata n’ibiyakomokaho, ibishyimbo, soya n’ibizikomokaho. Hano wasoma ahandi wakura poroteyine. Poroteyine: aho zikomoka n’akamaro kazo mu mubiri.

4. Kugabanya ibyo unywa

Niba ushaka kongera ibiro gabanya ibyokunywa ufata kuko ibyinshi bibamo calories nkeya kandi bigatuma wumva uhaze bityo umubiri ntiwinjize byinshi byawubaka. Ibyo kunywa nk’amata nibyo wakibandaho kuko arimo poroteyine na calories.

 

Udukoryo mu kurya twagufasha kongera ibiro

 

  • Ifunguro ririmo calories nyinshi. Iri funguro rituma utita ku kurya byinshi, ahubwo byiza. Ubunyobwa n’amavuta yabwo, utubuto twa chia, umugati wuzuye, inyama z’inka ni bimwe mu birimo calories nyinshi
  • Dessert. Gufata akantu nyuma yo kurya nabyo ni ingenzi niba wifuza kongera ibiro. Chocolate, ubunyobwa bukaranze, icecream, yogurt ni zimwe mu ngero z’ibyo wafata nyuma yo kurya niba wifuza kongera ibiro.
  • Imbuto. Aho kunywa amazi cyangwa imitobe igurwa, fata imbuto uzishyire mu kamashini gasya noneho ntukamure ahubwo ubinywe byose. Bikurinda guhaga cyane kandi ukaba winjije fibre na calories zose.
    Imbuto wazisyamo umutobe
  • Poroteyine. Poroteyine nubundi nizo zubaka umubiri. Amafi, fromage, amashu ya broccoli, inkoko, amata ni bimwe mu biguha poroteyine
  • Kumenya calories winjiza. Kumenya ibyo urya ni kimwe, ariko nanone kumenya icyo bimara, ibikoreshwa n’ibisigara ni ingenzi. Mu mafunguro yawe ku manywa niba hatabonetsemo imbuto, ibikomoka ku matungo n’ibirimo poroteyine, gerageza nturare utabifashe
  • Ibinure byiza. Ibinure nabyo ni ingenzi gusa kugira ibiro ntibivuze buri gihe kongera ibinure. Amafi, avoka, umuhondo w’igi ni bimwe mu biguha ibinure byiza bidateje akaga.
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Niba ushaka kugabanya ibiro aya mafunguro ntakakugerere ku meza

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Niba ushaka gutakaza ibiro, hari ibintu usabwa kumenya neza ndetse no kwitaho. Usabwa kumenya ibyo ugomba kurya n’ibyo ugomba kwigomwa. Aha niho usanga benshi batakarira kuko yita ku kumenya ibyo agomba kurya cyangwa kunywa kenshi nyamara ntiyibuke kumenya ibyo agomba kwirinda kurya no kunywa.

Muri iyi nkuru twaguteguriye amwe mu mafunguro ugomba guca ukubiri na yo niba wifuza gutakaza ibiro.

Amafunguro atagomba kukugerera mu nda niba ushaka gutakaza ibiro

1. Ibyo kunywa bya soda na byeri

Ibyo kunywa bya soda bibonekamo amasukari menshi kandi atandukanye na za calories nyinshi ku buryo niba ushaka gutakaza ibiro atagakwiye kukugerera ku meza. Inzoga za byeri nazo, zimenyerewe ku izina rya rufuro zikaba ziri mu byongera ibinure cyane cyane byo ku nda kuko zituma isukari umubiri winjije uyihinduramo ibinure.

Urugero ni uko ubwoko bumwe bwa soda usanga icupa ryayo rimwe ririmo 150 calories na 40g z’isukari.

Niba ushaka kuryoherwa n’ibyo unywa washyiramo ubuki, uretse ko ubusanzwe amazi arimo indimu, dore ko ari nayo meza ku wifuza gutakaza ibiro, aba afite akaryohe.

 

2. Amafiriti

Abenshi iyo bavuze ifiriti bahita bumva iy’ibirayi. Nyamara ibyo kurya byose bitetswe mu mavuta gusa nta mazi, byitwa ifiriti. Yaba iy’intoryi cyangwa amashu, yaba iy’amateke cyangwa karoti, cyangwa iy’inyama, ifiriti zose usabwa guca ukubiri nazo niba ufite gahunda yo kugabanya ibiro byawe.

Aho kurya amafiriti ahubwo, yoboka ibitogosheje mu mazi n’ibibisi kuko nibyo bizagukuramo ibinure bigufashe kugabanya ibiro.

3. Inyama zitukura

Inyama zitukura nubwo zo atari mbi nk’amafiriti ariko nazo kuzirya byongera ibinure aho kubigabanya. Zikungahaye ku binure bityo zongera ubwinshi bwa calories muri wowe. Nubwo ukeneye poroteyine ariko wazikura ahandi hatari mu nyama zitukura nko mu nyama z’umweru cyangwa se ibikomoka mu nyanja no mu bishyimbo na tofu.

4. Ibikomoka ku nyama

Ibikomoka ku nyama tuvuga hano ni ibindi bitunganywa bivuye mu nyama harimo za bacon, sosiso, hot dogs, …

Ibi uretse kuba bikungahaye ku binure binongerwamo sodium kugirango bibashe kubikwa igihe kirekire. Iyi sodium iyo ibaye nyinshi mu mubiri ituma udasohora amazi, maze uretse kwiyongera kw’ibiro bikaba byanagutera kwiyongera k’umuvuduko w’amaraso.

Urugero ni uko agace ka sosiso kaba karimo 75calories, garama 6 z’ibinure na 187mg za sodium.

5. Ibinyampeke byanyuze mu ruganda n’ibyongewemo isukari

Ibinyampeke byanyuze mu ruganda twavuga ifarini y’ingano, umuceri w’umweru, injugu, za spagethi na macaroni n’ibindi bikomoka ku binyampeke biba byanyujijwe mu nganda nk’imigati, amandazi n’ibindi. Imigati wakoresha iy’ikigina ndetse n’ifarini ukayisimbuza ifu y’ingano n’izindi mpeke zuzuye.

Ibyongerwamo amasukari twavuga ibisuguti, keke, za bombo na shokola. Ibi nubwo biryohera ariko wabisimbuza imbuto n’imitobe y’imbuto itongewemo amasukari; imyiza ikaba iyo wowe wikoreye kuko ntiwakizera 100% ko iyo waguze koko nta gasukari bongeyemo.

Si ibi gusa usabwa kwirinda ariko biri ku isonga mu byo ugomba kwirinda niba ushaka kugabanya ibiro.

SOURCE: UMUTIHEALTH

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Umwihariko w’inyama y’inkoko

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Mu biguruka biribwa inkoko iza ku mwanya w’imbere. Ni mu gihe kuko iri mu biguruka byororwa kandi ikaba urugero rwiza rw’inyama z’umweru. Inkoko nyamara kandi kuri ubu zisigaye zituburwa, umwimerere wazo ukagenda ugabanyuka. Muri iyi nkuru tugiye kuvuga umwihariko w’inyama z’inkoko gusa turavuga inkoko y’umwimerere, itari ya yindi igaburirwa igakura mu mezi abiri, ahubwo ya nkoko itungwa no gutora, ikaraha ibyo irya, imwe ikunze kwitwa inyarwanda.

Muri garama 100 z’iyi nyama dusangamo ingufu zingana na 215kCal, garama 18 za poroteyine, garama 15 z’ibinure, 75mg za cholesterol. Dusangamo imyunyungugu nka kalisiyumu, ubutare, magnesium, phosphore, potasiyumu na sodiyumu ndetse na zinc. Muri vitamin habonekamo vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B9, vitamin B12, vitamin C, vitamin D, vitamin E na vitamin K.

Akamaro ku buzima

Ibi byose dusanga mu nyama y’inkoko bituma iba inyama ifitiye umubiri akamaro ku buryo butandukanye,

1. Ikungahaye kuri poroteyine

Agatuza k’inkoko, gakungahaye kuri poroteyine dore ko muri 100g usangamo 31g za poroteyine. Poroteyine ikaba ingenzi ku ifunguro ryacu dore ko ari zo zubaka umubiri, bityo kurya ifunguro rikungahaye kuri zo bikaba ingenzi by’umwihariko ku bakora siporo ituma babira ibyuya byinshi.

2. Isoko nziza ya vitamin n’imyunyungugu

Vitamin B zinyuranye dusangamo zirinda indwara z’amaso n’uruhu, kongerera ingufu ubudahangarwa, kurwanya intege nke, gufasha igogorwa no gufasha urwungano rw’imyakura. Zinafasha kandi mu kurinda migraine, indwara z’umutima, kuzana imvi imburagihe na diyabete.

Vitamin D ifasha mu gutuma umubiri winjiza kalisiyumu no gutuma amagufa akomera.

Vitamin A ifasha mu gutuma ureba neza, naho ubutare bugafasha mu kugira amaraso ahagije. Phosphore ifasha mu kurwanya intege nke,  gutuma amenyo aba neza ndetse n’ubwonko bugakora neza.

3. Kugabanya ibiro

Nubwo abantu bajya bibeshya ariko burya ifunguro rikungahaye kuri poroteyine ni ryiza mu gihe wifuza gutakaza ibiro cyangwa kuguma aho uri. Impamvu ni uko iri funguro ritera igihagisha bityo rigatuma utarya byinshi kandi na none rigatuma umubiri ukoresha ibinure byawo bityo ibiro bikagabanyuka. Inyama y’inkoko rero igira poroteyine nyinshi na calories nkeya.

Inyama y’inkoko ni nziza ku bifuza kugabanya ibiro

4. Kuringaniza umuvuduko w’amaraso

Gufata inyama y’inkoko iherekejwe n’imboga n’imbuto ni ingenzi ku bantu bafite ikibazo cy’umuvuduko ukabije w’amaraso. Impamvu nyamukuru ni uko harimo potasiyumu, ubwinshi bwayo bukaba bugabanya sodiyumu ibujijwe ku bantu bafite ikibazo cy’umuvuduko ukabije w’amaraso.

5. Kugabanya ibyago byo kurwara kanseri

Ku bantu bakunda inyama, kurya inyama zitukura byongera ibyago bya kanseri y’amara. Nyamara kurya inkoko n’amafi bigabanya ahubwo ibyo byago byaba kuri kanseri muri rusange na kanseri y’amara by’umwihariko. Ubushakashatsi buracyakorwa ngo harebwe ikinyabutabire kiri mu nkoko kirinda kanseri.

6. Kugabanyuka kwa cholesterol

Nubwo mu nyama y’inkoko harimo cholesterol ariko ni ubwoko bwiza bwayo, dore ko cholesterol ibamo amoko abiri, inziza ndetse n’imbi. Cholesterol nziza ikaba iboneka mu mboga, ifi n’inyama z’inkoko. Cholesterol mbi ikaba ari isoko y’indwara z’umutima

7. Kuvura ibicurane

Niba ibicurane bikumereye nabi teka inyama y’inkoko ushyiremo ibirungo bisanzwe (igitunguru, poivron, tungurusumu n’ibindi by’ibimera) ubundi uhute uwo mufa. Gukira ni nk’ako kanya.

Dusoze twibutsa ko ari inyama y’inkoko zitunzwe no gutora ibyo zirahiye Atari za zindi z’intuburano.

Inkoko itunzwe no gutora niyo ivugwa hano

SOURCE: UMUTIHEALTH

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