Nina hakika kila jamii ina aina ya vyakula ambavyo imevisahau au wakati mwingine wamevidharau!  Mara nyingi vyakula hivi ambavyo ni vya asili, vina ubora mkubwa.  Baadhi ya Matunda ya asili kama tunda hili kwenye picha (Kitalembo au Mtangawizi) hata jina la Kiswahili hatulijui.

Anayejua jina lake la Kiswahili atuambie ili tulitumie.  Wengi nilioongea nao kuhusu tunda hili waliniambia kwamba walilila walipokuwa watoto wadogo. Inabidi tujiulize kwa nini tunaacha kutumia matunda kama haya tunapokuwa watu wazima? Tunda hili linapatikana sehemu nyingi za Mkoa wa Kilimanjaro na naamini litakuwa pia kwenye baadhi ya Mikoa Mingine.  Majani yake yanapendwa sana na Mbuzi kwa hiyo limekuwa zaidi malisho ya mbuzi.. Naamini kukiwa na mpangilio mzuri, majani yake yanaweza kutumiwa na mbuzi lakini pia matunda yake yakaliwa na watu wote wakubwa na wadogo. Tukumbuke Matunda ya wingi wa vitamin na ni muhimu tutumie matunda kwa wingi kila siku.

Jipende.  Ufunguo wa Mtindo Bora wa Maisha Upo Mkononi Mwako…

Uzito uliozidi kiazi unakuweka kwenye hatari ya kupata magonjwa mengi sugu kwa mfano, kisukari, msukumo mkubwa wa damu, magonjwa ya moyo, figo, saratani na mengineyo. Magonjwa haya yanaleta kifo mapema na matatizo mengine mengi…. Jizoeshe taratibu za kula ambazo zitakusaidia kupunguza uzito au kuzuia ongezeko kubwa la uzito..Badili mtindo wa kula, yafuatayo yanaweza kukusaidi:

• Jaribu kutumia sahani ndogo, na usichote chakula mara ya pili (usiongeze), watafiti wameona kwamba mtu anayetumia sahani kubwa mara nyingi anakula chakula kingi kuliko akitumia sahani ndogo.
• Nusu au zaidi ya mlo uliochotea kwenye sahani iwe ni vyakula vinavyotokana na mimea hasa mboga mboga.  Kama unakula “sandwich” ya mkate, kula nusu na ongezea kwa mbogamboga na matunda.
• Asubuhi ule mlo wa kushiba zaidi na jioni ule chakula kidogo/chepesi (usishibe sana usiku).
• Usile kwa haraka, mara nyingi unapokula kwa haraka unakula chakula kingi na pia chenye nishati nyingi.  Ongeza vyakula vyenye makapi mlo kwa wingi kama mbogamboga, nafaka zisizokobolewa (whole-grains), mara nyingi vyakula hivi huwezi kula haraka wala huwezi kula kupita kiasi.
• Jipe muda wa kutosha kutafuna vizuri, na mara nyingi vyakula bora kama ugali wa dona, mkate wa brauni, mahindi ya kuchoma au kuchemsha, maharage, kunde huhitaji kutafunwa vizuri hivyo huwezi kula kupita kiasi.
• Epuka asusa zenye mafuta mengi, sukari nyingi au chumvi nyingi.  Jizoeshe matunda, hindi la kuchoma au vyakula vingine vya aina hiyo.
• Jipe muda kujitayarishia mlo ulio bora wenye mboga mboga nyingi.  Kumbuka ni uhai wako. Labda umetumia dakika 10 zaidi kutayarisha mlo lakini imekuepusha kutumia siku nzima au zaidi kwa daktari na kulipa gharama kubwa.
• Epuka kutumia vyakula vilivyotengenezwa kwa haraka (fast food) kwenye migahawa, mara nyingi vina mafuta mengi, chumvi nyingi au sukari nyingi.  Na pengine unaona umekula asusa (snack) tu, kwa hiyo unakula tena mlo mzima.  Kwa mfano watu wengine husema “I grabbed something” kwa maana hajala vizuri kumbe ni kwa kuwa alikula bila mpango.
• Epuka kula ukiwa unaangalia TV, unatumia computer au unafanya shughuli nyingine kwani una hatari ya kula kupita kiasi.
• Tuwazoeshe watoto ulaji bora unaoshirikisha mbogamboga na matunda, na aina za kunde, nyama kwa kiasi. Epuka kummzoesha chumvi nyingi, mafuta mengi au sukari nyingi. Akishazoea itakuwa shida kuacha. Mpende mwanao, mfundishe vitu vitakavymrefushia maisha.
• Epuka pombe na sigara
• Fanya mazoezi ya mwili angalau dakika 30 au zaidi kila siku, hata kutembea tu.
• Kumbuka mwili wako unatokana na unachokula na mazoezi unayofanya

Jipende, ufunguo wa mtindo bora wa maisha upo mkonini mwako

The link with cancer:

• There is convincing evidence that alcohol increases the risk of cancer of the oesophagus, mouth, throat (pharynx and larynx) and breast, as well as bowel cancer in men. It also increases the risk of liver cancer, and bowel cancer in women.
• Research shows that alcohol is particularly harmful when combined with smoking, especially for oesophageal, mouth and throat cancer.
• Bowel and breast cancer are two of the most common Cancers.  Experts estimate that about 43 percent of bowel cancer and about 42 percent of breast cancer could be prevented by not drinking alcohol, together with having a healthy diet, being physically active and maintaining a healthy weight.

Remember:

• Heavy drinking, or binge drinking, is particularly bad for our health, even if only done occasionally. It is also linked to high blood pressure
•  Many cases of cancer could be prevented.  Get information on choosing a healthy diet, managing your weight and becoming more active to reduce your risk of getting cancer. Visit Jipende.com more often

Jipende: Ufunguo wa mtindo bora wa maisha upo mkononi mwako!

It is recommended that mothers start breastfeeding immediately after delivery (within the first hour) and continue to breast feed her baby on demand. Some of the other key recommendations include:

• Breast feed your baby exclusively for the first six months of life. (no any other food, not even water). Then continue complemented breast feeding to two years and beyond.
• For the mothers who had caesarian section under general anesthesia can start breastfeeding 6 hours after the surgery, while those who had local anesthesia can start breastfeeding immediately after surgery.
• Even when there is medical indication for not breastfeeding, still the baby should be given appropriate MILK ONLY (which is Acceptable, Feasible, Affordable, Sustainable and Safe) until she/he is six months old.
• When a working mother goes back to work after maternity leave, it does not mean introducing other foods to the baby. The baby should be fed appropriate MILK ONLY until the age of 6 months.
• It is also important to maximize breastfeeding during the nights because breast milk is even produced more during the night.
• Milk will still be important after 6 months of age but at this age, it should be complemented by other foods.

Note: The types of  milk which are not appropriate to a baby under six months of age includes fermented/sour milk, yogurt, skimmed milk and sweetened condensed milk.

Mpende Mwanao! Jipende: Ufunguo wa mtindo bora wa maisha upo mkononi mwako.

Are you over weight?? Being overweight or obese puts you at high risk for many chronic diseases. Aiming to have a healthy weight is key to preventing cancer and other chronic diseases such as diabetes and coronary heart disease.  A healthy weight can be achieved by addressing what we eat and having regular physical activity.

What changes may be needed on what you eat?

It is good to get an idea of the amount of energy you get from the foods that you eat.

• Reduce the amount of energy-dense foods you eat
• Reduce the portion size

How do we know the level of energy in the food?

You actually do not need to know the exact amount of energy in the foods you eat, but rather it is good to have a broad understanding. See the examples below to help you make an informed decision on how you choose the foods you eat to maintain a healthy weight.

• Very low energy-dense foods: This includes most vegetables such as green leafy vegetables, carrots, okra, egg-plant, broccoli, etc.  It also includes most fruits, skimmed milk, and broth-based soups
• Low energy-dense foods: Cooked grains especially whole grains like whole maize, “dona”, and whole wheat. It also includes low fat milk (1%fat milk), beans and other legumes such as cow peas, dried peas and mang peas.
• Medium energy-dense foods: Examples of these are meats, cheese, high fat foods, and salad dressings.
• High energy-dense foods: These include chips/crisps, oils, fats, butter, margarine, mayonnaise, sausages, sugary drinks, energy drinks, bacon, chocolates, sugar, cakes, deep-fried foods (such as chips/fries), candies, etc.

Just remember that foods of less energy-density have fewer calories and therefore contribute less to weight gain. (The energy density is measured by the amount of calories per 100 gm. For example, 100gm of cooked spinach can be compared to 100 gm of chips/fries). Given the above information it is clear that eating 100gm of spinach is much better than eating 100 gm of chips/fries.  Usually foods which are less energy-dense have more water and/or fiber, and it is often more difficult to eat a larger amount of these foods because they fill you up quickly.

A good place to start with changing eating habits is to work on proportion and portion size.  With proportion, make sure you choose more of the low energy-dense foods like vegetables, fruits, whole grains, and legumes, while you minimize meats and other foods of animal origin. On the portion size, just look at what you have on your plate.  Usually you can tell if the amount is more than what you need.  Try to decrease the portions gradually every day until you achieve a desirable amount. Be patient as it may take you weeks or even months to adjust.  Here are some tips to help you reduce the amount of food you eat:

• Use a smaller plate
• Use a smaller cup or glass for your drinks
• Do not eat while doing other things eg. Do not eat while watching TV, driving or reading.
• Do not eat from a package or pot
• Stay conscious of the type and amount of food you are eating
• Limit snacks to low energy-dense foods such as fruits or vegetables
• Don’t stay hungry for too long
• Take your time to complete your meal.  (It usually takes about 20 minutes for the stomach to report to the brain that you are full.  So if you eat too fast, you may not feel full until this time has passed, regardless of the quantity you eat.)
  

  fruits

Remember to have regular physical activity such as brisk walk for 30 minutes to one hour every day. Read more about physical activities in the  following link  (mazoezi ya mwili).

Jipende… Ufunguo wa mtindo bora wa maisha upo mkononi mwako

Sehemu ya pili

Ugonjwa wa moyo (coronary heart disese) una dalili kadhaa lakini mojawapo ni moyo kushindwa kazi (heart attack).  Tatizo hili la moyo kushindwa kazi hutokea ghafla na hasa kwa watu wenye umri mkubwa lakini ukweli ni kwamba ugonjwa huo unakuwa umeanza muda mrefu uliopita, pengine miaka mingi iliyopita.  Ndio maana ni muhimu kuanza kuutunza moyo mapema wakati wa ujana hata utotoni.

Naamini ulisoma sehemu ya kwanza kwa hiyo hapa tunaendelea na sehemu ya pili kwa kuzungumzia shinikizo kubwa la damu (high blood pressure) na ugonjwa wa kisukari kwani magonjwa haya pia huongeza uwezekano wa kupata ugonjwa wa moyo.

Shinikizo kubwa la damu (high blood Pressure) huharibu ngozi ya ndani ya mishipa ya damu na hivyo kufanya lehemu (Cholesterol) kujikusanya kwenye mishipa ya damu kwa urahisi zaidi.  Punguza uwezekano wa kuwa na shinikizo kubwa la damu kwa kufanya mazoezi ya mwili angalau dakika 30 kila siku, kuwa na uzito wa mwili usiozidi kiasi na kupunguza matumizi ya chumvi na vyakula vyenye chumvi nyingi.  Kama tayari una shinikizo kubwa la damu, endelea kutumia dawa kama ulivyoelekezwa na daktari wako na kufuata ushauri wa chakula na lishe. Kumbuka ni muhimu sana kutumia dawa kama ulivyoelekezwa na daktari.

Kuwa na ugonjwa wa kisukari pia huongeza uwezekano wa kupata ugonjwa wa moyo. Kwa bahati mbaya, watu wengi wenye ugonjwa wa kisukari hata hawajui kwamba wana ugonjwa huo.  Ugonjwa wa kisukari huweza kuharibu mishipa ya damu, na hii inaongeza uwezekano wa kupata ugonjwa wa moyo. Pia ugonjwa wa kisukari huongezea uwezekano wa kuwa lehemu nyingi mwilini, kupata shinikizo kubwa la damu na pia kuwa na unene kupita kiasi.  Kipimo cha damu kuona kiasi cha sukari katika damu hugundua kama una ugonjwa wa kisukari au una uwezekano wa kupata kisukari.  Hivyo ni muhimu kumwona mtalamu wa afya kupata huduma hiyo ya kupima damu.  Kama tayari una ugonjwa wa kisukari basi ni muhimu kuendelea kufuatilia huduma za afya ili uelekezwe ulaji bora unasaidia kuuweka mwili katika kiasi cha wastani cha sukari au kupatiwa dawa pale inapohitajika.  Punguza uwezekano wa kupata ugonjwa wa kisukari kwa kuhakikisha huna uzito uliozidi kiasi, kufanya mazoezi ya mwili kila siku angalau dakika 30 au zaidi, kupunguza matumizi ya mafuta au vyakula vyenye mafuta mengi, pia vile vyenye sukari nyingi kwani huchangia kuongeza uzito.

Mpaka sasa naamini umegundua kwamba kutokufanya mazoezi ya mwili kunaongeza uwezekano wa kupata magonjwa sugu mengi, na pia ikiwepo ugonjwa wa moyo. Kufanya Mazoezi ya mwili itakupunguzia uwezekano wa kupata magonjwa haya sugu. Chagua zoezi ambalo unamudu. Kwa mfano kutembea kwa haraka kwa angalau dakika 30 kwa siku na ukishazoea ongeza kufikia angalau saa moja (dakika 60).  Kama unafanya kazi au kuishi gorofani tumia ngazi badala ya lifti; fanya kazi za nyuimbani kama kusafisha, kufua, kupasi bustani nk. kama sehemu ya mazoezi.  Punguza muda unaoketi kuangalia TV, na epuka vyakula vinavyo ongeza uzito kwa haraka kama vile vyenye mafuta mengi au sukari nyingi.  Pia kula chakula kwa kiasi, huku ukihakikisha unatumia mbogamboga kwa wingi, matunda na nafaka zisizong’arishwa kama dona.

Yapo mengi unayoweza kufanya kupunguza uwezekano wa kupata ugonjwa wa moyo, lakini sio lazima uanze yote kwa mara moja.  Anza kidogo kidogo mwisho utakuta umeweza yote.  Kila unapopiga hatua moja ni mchango mkubwa kwa maisha yako.  Jiwekee malengo na taratibu za kukusaidia kutimiza malengo yako.  Kwa mfano weka rekodi ya dakika ulizofanya mazoezi kwa siku na ichunguze rekodi hiyo kila mwisho wa wiki ili uweze kuongeza bidii. Kama una mtindo wa kula asusa (snacks) zenye mafuta mengi au sukari nyingi, jiwekee karibu nawe asusa zisizo na mafuta kama karoti, tunda, tango, mahindi ya kuchoma au kukaanga (popcorn), maji na kadhalika.

Ukweli ni kwamba unaweza!!! Lenga mabadiliko katika namna unavyokula, ongeza mazoezi ya mwili na epuka utumiaji wa sigara au tumbaku.

Jipende….   Ufunguo wa mtindo bora wa maisha upo mkoni mwako.

Sehemu ya Kwanza

Ugonjwa wa moyo (coronary heart disese) una dalili kadhaa lakini mojawapo ni moyo kushindwa kazi (heart attack).  Tatizo hili la moyo kushindwa kazi hutokea ghafla na hasa kwa watu wenye umri mkubwa lakini ukweli ni kwamba ugonjwa huo unakuwa umeanza muda mrefu uliopita, pengine miaka mingi iliyopita.  Ndio maana ni muhimu kuanza kuutunza moyo mapema wakati wa ujana na zaidi tangu utotoni.

Tatizo hili huanza kwa mkusanyiko wa mafuta katika mishipa ya damu, na huweza kuendelea mpaka kuanza kuziba mishipa hiyo.  Hii hufuatiwa na moyo kukosa hewa safi (oxygen) kwa kiasi kinachotakiwa kwa sababu mishipa ya kupitisha damu imeziba na damu  ndiyo inayopeleka hewa ya oksijeni kwenye moyo.

Mambo yanayoongeza uwezekano wa kupata tatizo hili ni pamoja na kuwa na lehemu (cholesterol) kwa wingi mwilini, uvutaji wa sigara au utumiaji tumbaku, shinikizo kubwa la damu (high Blood pressure), ugonjwa wa kisukari na kutokufanya mazoezi ya mwili.

Lehemu inahitajika mwilini lakini kwa kiasi kidogo.  Hata hivyo huwezi kujua una lehemu kupita kiasi mwilini mpaka upime (inatakiwa iwe chini ya 200mg/dl).  kiasi kikubwa cha lehemu mwili husababisha mkusanyiko wa mafuta katika mishipa ya damu. Punguza hatari hii kwa kupunguza utumiaji wa mafuta yanayotokana na wanyama ikiwa ni pamoja na nyama iliyonona (nyama ya mafuta), maziwa yenye mafuta mengi (whole milk), jibini, (cheese), ngozi ya kuku na siagi. Pia ni vizurri kupunguza ulaji wa mayai,  nyama (isizidi nusu kilo kwa wiki), mafuta yatumike kwa kiasi kidogo.  Ongeza matumizi ya nafaka hasa zile zisizong’arishwa (whole grains) kama unga wa dona, (soma zaidi kuhusu nafaka zisizokobolewa), ongeza pia matumizi ya aina za kunde/maharage,  mboga mboga na matunda. Fanya mazoezi ya mwili angalau dakika 30 kila siku. (Soma zaidi kuhusu mazoezi)

uvutaji wa sigara au tumiaji wa tumbaku huongeza uwezekano wa kupata ugonjwa wa moyo kwa namna nyingi. Sumu iliyopo katika sigara (nicotine), huharibu ngozi ya ndani ya mishipa ya damu, pia huongeza uwezekano wa lehemu kujikusanya kwanye sehemu za mishipa ya damu zilizoumizwa (zilizoharibiwa). Nicotine huweza pia kusababisha mishipa ya damu kuziba au kuwa nyembamba kuliko kawaida na hivyo kuzuia damu kupita inavyotakiwa. Hapa tatizo hili linaweza kuondoka kwa kuacha kuvuta sigara au kutumia tumbaku.

Fuata mtindo bora wa maisha kupunguza uwezekano wa kupata ugonjwa wa moyo.  Sehemu ya pili itafuata…..

Jipende, Ufunguo wa mtindo bora wa maisha upo mkononi mwako….

Most of us hardly even think of our heart until something bad happens either to ourselves or to our loved ones! It is good to be aware that most risk factors of coronary heart disease are preventable and therefore, under your control.  Often after a loss of a loved one to a heart attack, our concern is only short-lived, before life continues to business as usual.  As you embark on this New Year, take a minute to assess your risk of heart disease so that you can take care of your heart.

Assess your risk using the following table (answer either yes or no to each risk factor)

The more times you answered “Yes”, the greater your chance for developing coronary heart disease. But now that you know the risk factors, I believe you are ready to address them and reduce the risk. Note that the 12  risk factors out of the 14 (marked with a *) are completely under your control, and you can do something to reduce eliminate them.  As one of my friends put it, “Take care of your heart so that it can take care of you”. Try to make this one of your New Year resolutions.

Jipende, Ufunguo wa mtindo bora wa maisha uko mkononi mwako.

“The key to a healthy lifestyle is in your hands”.

Wapo watu wanaodhani kwamba kutumia virutubishi vya nyongeza (nutritional supplements) huweza kuzuia saratani.  Ukweli ni kwamba baada ya wataalamu kuchambua tafiti mbalimbali zilizofanyika duniani imeonekana kwamba ni bora kuepuka kutumia virutubishi vya nyongeza kwa nia ya kuzuia saratani kwani havizuii (WCRF)

Virutubishi vya nyongeza havizuii mtu kupata saratani, na pia kuna baadhi ya virutubishi ambavyo vikitumika kupita kiasi huweza kuongeza uwezekano wa kupata saratani.  Ni vyema zaidi kupata virutubishi vinavyohitajika mwilini kwa kula vyakula mbali mbali vya mchanganyiko. Hakikisha unakula mboga mboga na matunda kwa wingi kila siku, nafaka hasa zile zisizong’arishwa (whole grains)  kama ulezi,  dona na mchele wa brauni, pia vyakula vya aina ya kunde.  Mafuta kiasi kidogo.  Kumbuka kumwona daktari au mtaalamu wa afya anayeelewa lishe kwa ushauri zaidi pale unapodhani kwamba una upungufu wa baadhi ya viini lishe au ukidhani unahitaji virutubishi vya nyongeza.

Jipende, usitumie virutubishi vya nyongeza bila kupata ushauri wa kitaalamu.  Tena kumbuka virutubishi vya nyongeza havizuii saratani.

Jipende, Ufunguo wa Mtindo Bora wa Maisha upo Mkononi Mwako!

Wakati asali hulitumika sio tu kama chakula bali baadhi ya watu huitumia pia kama dawa, wengine wameona ndio mwanya wa kutafuta faida ya haraka bila hata woga kwamba wanaangamiza maisha ya watu wengine.  Baadhi ya asali inayouzwa kwenye barabara za Dar es Salaam imechanganywa na maji na sukari guru!  Hii huwafanya waweze kuuza asali hiyo bandia kwa bei nafuu sana, lakini ukweli ni kwamba hiyo sio asali tena.  Hii ilidhihirika zaidi siku moja ambapo rafiki yangu aliyenunua asali barabarani, akatoa shilingi elfu 5, muuzaji alimwambia ngoja akatafute chenji, akamwachia chupa nyingi za asali, lakini alitokomea bila kurudi wala kujali asali alizoziacha. Ndipo ikagundulika kwamba ilikuwa asali bandia.  Kwanza licha ya asali hiyo kuwa bandia, chupa zinazotumika ni ambazo watu wamemaliza kunywa maji au chupa za konyagi, na huenda hazikusafishwa vizuri.

Epuka asali isiyo na viwango

Nyuki hutengeneza asali kutokana na nta wanayokusanya kutoka maua mbalimbali.  Nyuki hutegemea asali hiyo kama chakula chao hasa wakati ambapo sio msimu wa maua kuchanua.  Asali iliyokomaa kwa kawaida ina kiasi kidogo cha maji, chini ya asilimia ishirini (20%).   Asali pia ina viini-lishe mbalimbali kwa kiasi kidogo, ikiwa ni pamoja na vitamin, madini na protini.  Kilichopo kwa wingi katika asali ni sukari ambayo ni asilimia themanini (80%).  (angalia viwango vya asali-codex).  Kutokana na asali kuwa na sukari nyingi, ina  maana kama ilivyo sukari, asali ikitumika kwa wingi, humwongezea mtu uzito, kwa sababu ina nishati-lishe nyingi.

Tangu asili, ni kwamba asali ilikuwa ni kitu maalumu sana ambacho mtu hutumia kiasi kidogo tu, kwa hiyo hatari ya kumwongezea mtu uzito haikuwepo. Mara nyingi mtu anayetuamia asali alikuwa anatumia kijiko kimoja au viwili kwa siku na sio kila siku!

Sasa tukirudi kwenye tatizo la wanaochanganya maji kwenye asali wanayouza na matatizo yake, sio kwamba tu wanaweza kutumia maji yaliyo machafu, bali pia ni wadanganyifu na wanaiharibu asali.  Asali inapokuwa na maji zaidi ya asilimia ishirini (20%), inachacha mapema (inaharibika) na inaota ukungu (fangus). Kumbuka ukungu kwenye chakula hauonekani kwa macho mapema, mpaka unapoonekana ni kwamba ulishaota siku nyingi! Kwa kawaida asali iliyokomaa na isiyochanganywa maji na ikihifadhiwa vizuri haiharibiki kwa miaka mingi, bila hata kuwekwa kwenye jokofu (refrigerator).

Kiasi cha maji katika asali hupimwa kwa chimbo kinachoitwa “honey refractometer”, (naamini wasimamiaji wa ubora wa asali ndio wenye chombo hiki).  Katika kuweka viwango vya asali zipo nchi nyingine ambazo zimeweka kiwango cha maji kinachoruhusiwa katika asali chini kwao  kuwa cha chini zaidi ili kuongeza ubora, kwa mfano Marekani wameweka kiwango cha asilimia kumi na nane na nusu (18.5%), ambapo kiwango cha kimataifa kilichowekwa na “Codex alimentarius” (FAO/WHO) ni kwamba maji kwenye asali yasizidi asilimia ishirini (20%).  Sasa sisi hapa Tanzania nani atatulinda?? Ukweli ni kwamba tunawategemea Shirika la viwango Tanzania (TBS) na Mamlaka ya Chakula na Dawa (TFDA), kuweka sheria kali pamoja na ufuatiliaji.  Tunaamini mashirika yetu haya mawili pamoja na wadau wengine wanaweza kuthibiti ubora wa asali Tanzania ili kuokoa maisha ya watu.

Nadhani pia kwa wanunuzi wa asali itabidi kuwa waangalifu, labda kuepuka kabisa asali zinazouzwa kiholela bila nembo ya TBS. Tuwe macho tusikubali kudanganywa!!

Jipende… Ufungunguo wa mtindo bora wa maisha upo mkononi mwako.