Huyu Ndie Mfanyabiashara aliyefumaniwa Gesti na Mwanafunzi wa Miaka 16

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MfanyabiAshara ‘alwatani’ Bongo, mkazi wa jijini Dar, Allain Tajiri amekumbwa na skendo nzito baada ya kufumaniwa na mwanafunzi wa sekondari wa kidato cha pili mwenye umri wa miaka 16.

Tukio hilo la kusikitisha lilitokea Jumatano ya Aprili 24, mwaka huu katika chumba namba 107 kwenye gesti iitwayo Jamboz iliyopo Kinondoni jijini Dar.
Habari za uhakika zilieleza kuwa tukio hilo lilikuwa ni mtego baada ya walezi wa denti huyo kunasa mawasiliano ya mfanyabiashara huyo akimrubuni binti yao.

Katika mawasiliano hayo, Tajiri alimtaka denti huyo wa sekondari moja iliyopo Kibamba, Dar (jina linahifadhiwa kwa sababu maalum za weledi wa uandishi wa habari), wakutane kwenye gesti hiyo kwa ajili ya kuimomonyoa amri ya sita.

Baada ya walezi hao kuufuma ujumbe kwenye simu ya binti yao, walimuwekea doria bila mwenyewe kujijua na ulipokaribia muda waliokubaliana kukutana gesti, denti huyo aliaga anakwenda ‘tuisheni’.
Huku mwandishi wetu wakiwa ‘stendibai’, kitendo cha binti huyo kuaga muda huo kilianza kuonesha dalili za mtego wa walezi kukaribia kukamilika.
Waandishi wetu ndiyo waliokuwa wa kwanza kufika eneo la tukio na kujibanza wakiwa na picha za wawili hao ambapo walimshuhudia mfanyabiashara huyo akifika kaunta na kuagiza maji makubwa na kuyanywa hadi yakaisha kisha kuelekea kwenye dirisha la mapokezi ya gesti hiyo.
Ilidaiwa kuwa yale maji aliyokunywa chupa nzima alilenga kuwa fiti kwa ajili ya ‘gemu’ na ‘kadenti hako’.
Mmoja wa waandishi wetu naye alijisogeza kwenye dirisha hilo akijifanya kutaka chumba na kumsikia mhudumu akimpa Tajiri chumba namba 107 na kumuonesha kilipo.
Ghafla binti huyo naye alifika mapokezi akiwa na sare za shule ambapo alimkuta paparazi wetu akiendelea kuzuga kwa kutaka kukagua chumba kizuri kabla ya kulipia.
Dakika chache baada ya Tajiri na denti huyo kuingia chumbani, mwanausalama mmoja alitangulia akifuatwa na mwandishi wetu na ndugu wa denti huyo ambapo waliomba kukagua chumba hicho kwa kuwa kulikuwa na binti yao.
Waliporuhusiwa waliingia na kugonga chumba ambapo jamaa huyo alifungua, wote wakakutwa wakiwa watupu huku mfanyabiashara huyo akiwa kwenye harakati za kuvaa ‘kinga’ au ‘dawa ya penzi’ baada ya kumchezea mtoto wa watu.
Tukio hilo lilivuta hisia za jazba kwa umati uliofurika ghafla kwenye eneo hilo huku kila mtu akilaani kitendo cha jamaa huyo kumkatishia denti huyo masomo na kumpeleka gesti kwa ajili ya ngono.
“Fikiria wewe kama mzazi unalipa ada mtoto wako asome halafu mtu mwingine kwa makusudi anamwachisha masomo na kumpeleka gesti wakafanye ngono! Kweli inauma sana, kila mzazi anatokwa na machozi,” alisema mmoja wa mashuhuda wa tukio hilo baada ya kuibuka kwa varangati gesti hapo.

Kwa upande wake, dada mlezi wa anayemsomesha denti huyo (jina tunalo) alijikuta akimnasa makofi mfanyabishara huyo na kuzua timbwili zito kutokana na kupandwa na hasira ya ajabu.
Katika vuta nikuvute, ghafla jamaa huyo alifanikiwa kuwachoropoka na kuingia mitaani akitimua mbio hivyo kutoa kazi nyingine ya kuanza kumsaka upya ili afikishwe kwenye mkono wa sheria.





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ORODHA YA WASANII WATAKAOWANIA TUZO ZA KILI 2013

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Majina ya wasanii watakaowania tuzo za Kili mwaka 2013 yametajwa leo. 
WIMBO BORA WA MWAKA
Dear God - Kala Jeremiah
Leka dutigite - Kigoma all star
Mapito - Mwasiti Feat Ally Nipishe
Me n U - Ommy Dimpoz Feat Vanessa Mdee
Pete- Ben pol

MSANII BORA WA KIUME
Ben Pol
Diamond
Linex
Mzee Yusuf
Ommy Dimpoz

MSANII BORA WA KIKE
Isha Mashauzi
Khadija Kopa
Lady Jaydee
Mwasiti
Recho

MSANII BORA WA KIKE - TAARAB
Isha Mashauzi
Khadija Kopa
Khadija Yusuph
Leila Rashid

MSANII BORA WA KIUME - TAARAB
Ahmed Mgeni
Hashim Said
Mzee Yusuf

MSANII BORA WA KIUME - BONGO FLAVA
Ally Kiba
Ben Pol
Diamond
Linex
Ommy Dimpoz

MSANII BORA WA KIKE - BONGO FLAVA
Linah
Mwasiti
Recho
Shaa

MSANII BORA WA HIP HOP
Fid Q
Joh Makini
Kala Jeremiah
Profesa J
Stamina

9. Msanii Bora wa Kiume - Bendi
Chalz Baba
Dogo Rama
Greyson Semsekwa
Jose Mara
Khaleed Chokoraa

Msanii Bora wa Kike - Bendi
Anneth Kushaba
Luiza Mbutu
Mary Lucos
Vumilia

Msanii Bora anayechipukia
Ali Nipishe
Angel
Bonge la Nyau
Mirror
Vanessa Mdee

Video Bora ya Wimbo ya Mwaka
Baadae - Ommy Dimpoz
Kamili gado - Professor J Feat Marco Chali
Marry Me - Rich Mavoko
Nichum - Bob Junior
Party Zone - AY Feat Marco Chali

Mtunzi Bora wa Mashahiri - Taarab
Ahmed Mgeni
Hemed Omary
Khadija Kopa
Mzee Yusuf
Thabit Abdul

Mtunzi Bora wa Mashahiri - Bongo Flava
Ally Kiba
Barnaba
Ben Pol
Linex
Ommy Dimpoz

Mtunzi Bora wa Mashahiri - Hip Hop
Fid Q
Joh Makini
Kala Jeremiah
Mwana Fa
Stamina

Mtunzi Bora wa Mashahiri - Bendi
Chalz Baba
Grayson Semsekwa
Jonico Flower
Jose Mara
Khaleed Chokoraa

Mtayarishaji Bora wa Mwaka - Muziki wa Kizazi Kipya
Bob Junior
Ima the boy
Man Water
Maneke
Marco chali
Mensen Selecta

Mtayarishaji wa Wimbo wa Mwaka - Taarab
Bakunde
Enrico

Mtayarishaji wa Wimbo wa Mwaka - Bendi
Allan Mapigo
Amoroso

Mtayarishaji Chipukizi wa Mwaka
Imma the Boy
Mensen Selecta
Mr T Touch
Sheddy Clever

Rappa Bora wa Bendi
Fagasoni
Greyson Semsekwa
J4
Jonico Flower
Sauti ya Radi

Wimbo wenye vionjo vya asili
Aambiwe - offside trick
Atatamani - AT
Boma la utete - Young D
Chocheeni kuni - Mrisho Mpoto Feat Ditto
Mdundiko - Momba Feat Juma Nature

Wimbo Bora wa Bendi
Chanzo ni sisi - Mapacha watatu
Jinamizi la Talaka - Mlimani Park Orchestra
Risasi kidole - Mashujaa band
Shamba la twanga - African Stars band

Wimbo Bora wa Reggae
Hii si ya waoga - Yuzzo
Kilimanjaro - Warriors from The East
NATAFUTA PARADISE - Mac Malick Simba
Salvation - Delayla Princess
Tunda - Hardmad

Wimbo Bora wa Africa Mashariki
Fresh All Day - Camp Mulla
Make you dance - Keko Feat Madtrax
Maswali ya polisi - DNA
Still a Liar - Wahu
Valu Valu - Jose Chameleone

Wimbo Bora wa - Bongo Pop
Aifola - Linex Feat fundi Samweli
Baadae - Ommy Dimpoz Feat Angel
Chuki Bure - Sharo Milionea Feat Dully Sykes
Marry Me - Rich Mavoko
Me and you - Ommy Dimpoz Feat Vanessa Mdee

Wimbo Bora wa Kushirikiana/kushirikishwa
Chuki Bure - Sharo Millionea Feat Dully Sykes
Mapito - Mwasiti Feat Ally Nipishe
Me and U - Ommy Dimpoz Feat Vanessa Mdee
Sihitaji marafiki - Fid Q Feat Yvonne
Single Boy - Alikiba Feat Lady Jaydee


Wimbo Bora wa Hip Hop
Alisema - Stamina Feat Jux
Bum kubam - Nikki wa Pili Feat G Nako
Dear God - Kala Jeremiah
Nasema Nao - Nay wa Mitego
Sihitaji Marafiki - FID Q Feat Yvonne

Wimbo Bora wa RnB
Amerudi - Belle 9
Kuwa na Subira - Rama Dee Feat Mapacha
Maneno maneno - Ben Pol
Pete - Ben Pol

Wimbo Bora wa Ragga/ Dancehall
Je ni nani - Ras Six
Muda upite - Susu Man
Predator - Dabo
Push Dem - Dr Jahson
Take it down - Chibwa and Tanah

Wimbo Bora wa Taarab
Mjini chuo kikuu - Khadija Kopa
Mpenzi chocolate - Jahazi [Mzee Yusuph]
Si bure una mapungufu - Isha Mashauzi [Mashauzi Classic]
Sina muda huo - Jahazi [Leila Rashid]
Siwasujudii Viwavi jeshi -Isha Mashauzi [Mashauzi Classic]

Wimbo Bora wa Zouk/Rhumba
Gubegube -Barnaba
Mapito - Mwasiti Feat Ally Nipishe
Nashukuru umerudi - Recho
Ni wewe - Amini
Sorry - Barnaba

Bendi Bora ya Mwaka CD1 African Stars Band
Mapacha wa tatu
Mashujaa Band
Mlimani Park Orchestra [Sikinde]
Msondo Ngoma Music band

Kikundi Bora cha Taarab
Dar modern Taarab
Five stars modern Taarab
Jahazi Modern Taarab
Kings modern Taarab
Mashauzi Classic

Kikundi Bora cha Muziki wa Kizazi Kipya
Jambo squad
Makomando
Tip Top Connection
Tmk wanaume family

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Birthday Bash!!!

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Had so much fun on ma bday yesterday.
We went to a Mexican restaurant for dinner, my oh my!! Will never forget.











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HAPPY BIRTHDAY TO ME

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THANKING GOD ALL THE BLESSINGS...HAPPY BIRTHDAY TO ME

 




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BRAND NEW VIDEO: MAMA YEYO BY G-NAKO FT BEN POL

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ENJOY GOOD MUSIC FROM G NAKO DIRECTED BY NISHER

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“RHOA”star Porsha Stewart Drama Divorce.

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“RHOA”star Porsha Stewart appeared on “Watch What Happens Live” with host Andy Cohen, and finally opened up about her divorce from Kordell Stewart.
When asked by Cohen about the moment she found out Kordell wanting to split up, she said she found out via Twitter.
Porsha revealed that her sister called her a number of times the morning the news broke, but she was asleep at the time. When she returned her sister’s phone calls, she then went on Twitter and saw that Kordell was serving her with divorce papers.
“I thought, ‘this is just a crazy joke!’” Porsha said.
Porsha thought it was a prank, as Kordell was in the next room when she saw the divorce details.
“I asked my husband … had he filed, and just a long story short, I felt very disappointed and let down,” she told Andy. “When I got married, I meant it for life. … I was heartbroken.”
Fellow WWHL guest Vivica A. Fox chimed in and asked her if she ever found out the reason for the sudden filing, Porsha dodged that question, but answered that she had to confirm with her attorney that it was really happening.
“Long story short, I was very disappointed and let down. When I got married, I meant it for life. I always said I’d never get a divorce unless he cheated on me or something like that,” says Stewart, who was married to the former quarterback for two years. “I was heartbroken. Like I am still right now. I’m a brave woman and I know I’m living this out in front of the world because of the way it was done.”
But it gets better, Porsha revealed she and her ex are still living under the same roof:
“It’s a difficult, difficult situation right now. It’s something I did not want at all,” adding that though the former couple are roommates, she stopped performing her wifely duties after the divorce papers were filed. “I didn’t say we speak and I didn’t say I’m cookin’. Ain’t no eggs and bacon and ham hocks no mo’.”
I’m hoping this plays out on next season of ‘RHOA” as Porsha will be returning to the show. I do feel sorry for her, as she comes across as so young and inexperienced.


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The Royal Baby Bump!

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Behold, the royal baby bump! Six months into her first pregnancy, Kate Middleton is finally really showing -- and it suits her well. On Sunday, April 21, the expectant Duchess of Cambridge attended the annual National Review of Queen's Scouts at Windsor Castle, where she offered one of the best glimpses yet of her growing belly.

Stylish as usual in a mint-green Mulberry cotton-tweed coat, a Whiteley Cappuccino pill box hat, and her favorite LK Bennett "Sledge" heels, the 31-year-old first-time mom-to-be looked radiant and healthy. She smiled widely as she mingled with some of the nearly 3,000 guests who had gathered to watch the parade, which honors young Scouts for their outstanding personal achievements.

The Duchess -- who volunteers with the Scout Association and recently took part in a training day at a Scout camp outside London -- assisted in handing out the Queen's Scouts Awards, the highest possible honors for young Scouts. She also met with Chief Scout Bear Grylls, of the show Man vs. Wild, who became one of the U.K.'s youngest Chief Scouts in 2009 at the age of 34. Grylls said Middleton had been "an incredible role model" within the organization and credited her with showing people that "Scouting's not just for boys."

"She's also such a generous volunteer and everyone is so excited to have her in the Scouting family," he raved. "Many people have followed her lead and are getting involved and enjoying the adventure."

Prior to the event, Prince William's wife visited Queen Elizabeth, who turned 87 on Sunday. A Buckingham Palace rep tells Us Weekly that Her Majesty is "celebrating privately at Windsor Castle."



















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10 Foods that Make You Happy

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Overlook your inconveniences, uneasiness and stress. Less demanding stated than done? Actually, now you can consume your path to euphoria. Go ahead and get euphoric consuming the aforementioned nourishment’s that will give your disposition a support.

1. Dark Chocolate

darkchcolate
Dull chocolate is normally known to achieve affections of rapture. It has been discovered to build levels of neurotransmitters for example endorphins, which commits to a for the most part feeling of well-being. An additional substance discovered in chocolates is theobromine, which has a unwinding impact that could be useful for sexual closeness.

2. Sustenances with omega-3 fattening acids

seafood-buffet
Seafood and fish rich in omega-3 fattening acids might be shrimp, halibut, salmon, cod. Vegetables for example kale, collard greens and winter squash hold a great wellspring of omega-3s.
3. Bananas
bananas
A great wellspring of potassium, bananas are supportive in fighting off cardiovascular ailments. Being solid is clearly a motivation to be upbeat about. Bananas are full of fiber and advertises absorption. They are additionally level in large yet heavenly for boosting our vigor. Bananas are favorable snacks to carry along and are regularly utilized within prepared products, pastries, and delicious smoothies.

4. Oranges

oranges-crock-n-roll
Everybody realizes that oranges are heightened in vitamin C, which not just supports vigor levels and insusceptibility, and yet generates endorphins in the form. You can find drug stores supplied with different sorts of vitamin C health features going from pills to bubbling tablets to chewable tablets.

5. Berries

berries
Grapes, cranberries, blackberries, raspberries, blackcurrants, blueberries, strawberries, and the record continues forever. Berries are not just a magnificent and colourful pleasure to check out, they are moreover stacked with cancer prevention agents, vitamins and fibers. Actually, blend them up with nuts for a solid and delightful nibble.

6. Nuts

Nuts
Assuming that you are not nuts about eating berries, perhaps you are crazy about nuts! As specified prior, walnuts hold omega-3 fattening acids and are known for its likeness to the human mind. Other great nuts are pecans hazelnuts, Brazil nuts, almonds, Macadamia nuts and cashews.

7. Milk

milk
Most mothers might be acquainted with the profits of milk. The aforementioned incorporate calcium, vitamin D, protein and phosphorous. Calcium is critical in manufacturing solid bones and teeth, which is critical for youngsters. Phosphorous is vital in reinforcing bones and comparable to protein, it creates vigor, which in turn gives to the generally speaking well-being of your youngster.

8. Green tea

green_tea
You can find this tea fermented the conventional route, and in jars and flasks. Theanine, discovered in green tea, is an amino harsh corrosive that pushes a cooling impact on one’s inclination. It is no big surprise that the Japanese are dependably so overall mannered.

9. Spinach

0904_spinach
Spinach is one vegetable that is exceptional specifically for mothers-to-be. To include its profits, depleting spinach can additionally control stress and help one slumber better.

10. Desserts

desserts
Those who have a sweet tooth dependably cherish great treat in light of the fact that pastry makes them blissful. There are numerous sorts of pastries, for example dessert, cakes and baked goods. While pastries are not dependably sound, elements for example foods grown from the ground, chocolate and milks hold vitamins, cell reinforcements, protein and calcium.
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Top 10 Best Ways to Quit Smoking

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stop-smoking
Smoking is generally affirmed as being especially awful for the health. It could be a major explanation for different tumors, respiratory illnesses, heart issues and rash passing. With an expected 440,000 demises every year in the USA, it is no big surprise that such a variety of individuals are edgy to stop smoking! Individuals greatly ponder the negative health sways which are created by smoking and the foreboding suggestions of latent smoking, however nicotine is an addictive substance and it isn’t simple to dispense it from your life. There is the some ways how can u quit Smoking. Or things that can help you quit smoking
Top 10 Best Ways to Quit Smoking. Here are the tips to quit smoking 1.

Remind Yourself

At last, the choice to stop smoking is yours and you will just succeed provided that you are 100% bound, persuaded and ready to put in the enterprise and resolution needed. Compose yourself a record of the sum of the explanations why you have made the choice to stop and think again on it normally to help yourself to remember why you are doing this. You’ll feel a touch grouchy right after you have stopped smoking however this feeling will soon give route to expanded vigor and a feeling of well-being. It’s a better way to quit smoking. From this way you can try to stop smoking.

Support Group

Let your companions, family and partners realize that you are stopping and don’t be reluctant to lean on them for backing when you are feeling demotivated. Feeling bad tempered or a spot angry with no evident explanation as to why is one of the reactions individuals feel when they stop smoking. Feel no disgrace to make a request for assistance when you are prone to backslide. It is the best way to stop smoking in public places. From this way you helping a smoker quit.

Save Up

On the subject of cash, Daily fund infers that the normal smoker can use up to $3300 on cigarettes a year. Assuming that you break down the expense of your smokes for every week and put that cash into a safeguarding reserve, you’ll be astonished at what amount you can recover when you stop smoking. When you have squirreled enough let’s get this show on the road, purchase yourself that expansive screen advanced TV or dress you’ve dependably needed! You can even take your family (or companion) to an outing which might not have been plausible before! If you stop smoking now then you can save your life. It is the best from quit smoking tips 1.

Clear Out

Hurl out any smoking identifying things that are lying around the house incorporating ashtrays, lighters and any mystery stashes. Even more terrific, consider reusing ashtrays and lighters in new ways (cleanser plates, paperweights and so forth) rather than discarding them or giving them to other smoking companions. It is the new ways to stop smoking. It’s from best way to quit smoking 1

Live A Healthy Life

Stop smoking to get a more joyful and healthier being. So while you’re at it, why not check out various parts of your lifestyle? Consuming a lively interest and practicing more will get simpler once you quit smoking and urge your cerebrum to discharge and feel-exceptional endorphins. You will steadily advance stamina like never before and can truly run (for more than a couple of minutes) without becoming dead tired!

The Unwanted Relapse

Don’t waste time whipping yourself about it. Gain experience from your oversight, distinguish the triggers that made you backslide then change your arrangement and begin again when you’re primed. It’s not that you have come up short or don’t have enough self-control to stop smoking; it’s the form’s urge to devour nicotine which make the entire quit smoking technique so hard.

Keep Yourself Busy

Again, individuals regularly end up smoking when they are dragged or have nothing better to do. They cohort smoking with routine things they do like surfing the web, driving and so on. So attempt to keep your brain dynamic so you don’t have room schedule-wise to ponder smoking. From this idea you can quit smoking in 3 days.

Utilize Aids

There are some features available that demonstrate as supports in the fight to stop smoking and can assist if you move toward going immediately or progressively cutting yourself down. The aforementioned can incorporate nicotine gums, spreads, tablets, patches and inhalers.

Staying Away From People Who Smoke

Standardizing with smokers is the most noticeably awful sort of allure when you are attempting to stop smoking. Staying Away From Other Smokers may feel awful or even improbable as the vast majority of your companions presumably smoke. Limit your contact with different smokers in the beginning couple of weeks of stopping and by no means would it be a good idea for you to hold, light or purchase smokes for any other individual.

Change Your Habits

Numerous individuals smoke out of propensity instead of longing. Contemplate your day by day routine and the times when you’re destined to grasp out for a smoke. The aforementioned almost always seem to be your weakest focuses when you need to stop smoking as you snatch a cigarette immaculately out of propensity. Examine your standard so you can recognize the aforementioned triggers which might need you to break your stop smoking marathon for only one final puff.
You also know how hard is it to quit smoking
But if you share this then you also know after some time how many people successfully quit smoking.
You read the 10 reasons to quit smoking, Top 10 Best Ways to Quit Smoking.
Please give your comments is comment box:
Why should people stop smoking – because they want living a happy life?
Why people should stop smoking, Why is it difficult to quit smoking, how can u quit smoking, new ways to stop smoking, quit smoking programs online, ways 2 quit smoking, how hard is it to stop smoking, how hard it is to quit smoking, best way to quit smoking 1, best days to quit smoking, when is the best time to quit smoking, 3 ways to stop smoking, health reasons to quit smoking.

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TIPS ZA KUPUNGUZA UKUBWA WA TUMBO|TUMBO

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kupunguza kitambi
  usikimbilie kutatua tatizo tafuta kwanza nini chanzo cha kitambi? Kilitokana na nini? Anagalia vyakula unavyokula, na staili ya maisha.... kutoa kitambi sio kazi rahisi unatakiwa uwe na nidhamu katikta ukaji na kufanya mazoezi hakuna shortcut...kwa kuanzia acha tabia ya kunywa maji ya baridi kila ukimaliza kula baadala yake kunywa ya moto au uvuguvugu. Maji baridi yanagumisha/ solidfy chakula ulichokula sasa kama umekula vyakula vya mafuta ndo balaa. Pendelea kunya maji ya uvuguvugu yaliyotiwa asali kidogo kila asubui kabla hujala bleakfast na usiku.. Puguza kiwango cha sukari unachokula mfano soda na bia,na kwenye chai, pendelea kula mapema usiku na ulale baada ya masaa mawili au matatu baada ya kula..mengine google usome mwenyewe we sio mtu wa kwanza kuwa na kitambi duniani...
1.Ruka kamba sana.
2.Fanya jogging hata ukiwa chumbani kwako waweza fanya (static jog).
3.Punguza kula kula na ukila kula kiasi.
4.Punguza kulala muda mrefu usiku(kama huna cha kufanya chezacheza na shemeji atleast mara moja kila siku.)Nadhani umenielewa.
Afya ya mtu inahusisha Chakula moja kwa moja.

Kuwa na kitambi sio afya, watu wengi wanafikiri mtu mwenye kitambi ni afya.


Kitambi kwa kiingereza ni Obesity.


Matunda na mboga mboga zina umuhimu katika kupunguza kitambi au tumbo kwa wanawake warembo.


Inashauriwa kupunguza kula vyakula vya wanga na mafuta ili kuepuka uwezekano wa kupata tumbo. Kila mlo unatakiwa uwe na mboga mboga. Pia usile chakula ukashiba, kula chakula kiasi na jazia kwa matunda.


Usinywe maji wakati wa kula, kunywa maji kabla ya kula haswa lisaa kabla au kunywa maji masaa 2 baada ya kula. 
 -ULAJI
Ipo mifumo miwili ya kula. Chakula unachokula na namna unavyokila.
Unavyokula.
-Kuna kula vyakula vidogo vidogo vyenye madini, vitamini, mafuta nk mara nyingi kwa siku; au kula milo michache (mmoja au miwili) mikubwa ili kujaza tumbo. Ulaji mdogo mdogo husaidia afya na kuingia mwilini vyema kuliko ulaji mkubwa wa mara chache. Tumbo lina musuli zinazofanya kazi kama mashine au mnyama. Gari likijaa sana hupata taabu kwenda. Punda hivyo hivyo. Ulaji mdogo mdogo unaosambazwa mara kadhaa kwa siku  ni bora maana mwili unachambua kila kitu kwa wepesi na haraka. Unapokula milo michache mikubwa unapalilia zaidi mafuta mwili.
(PENDEKEZO la kwanza.  Asubuhi, kunywa maji kwanza, matunda, kisha ndiyo chai na vitu vingine kama mkate au maandazi…)
-Wapo wanaodai kwamba wanakula matunda na mboga.
Tatizo ni kwamba mipangilio  yao huwa ya makosa. Mathalan wengi hula matunda baada ya chakula. Vimeng’enya  chakula (enzymes) tumboni hufanya kazi namna tofauti. Mathalan vile vinavyonyambua matunda ni tofauti na vinavyomeng’enya vitu vigumu zaidi kama nyama au wanga. Matunda hunyambuliwa haraka zaidi kuliko vyakula vingine. Hivyo ni bora kula matunda dakika10-20 kabla ya chakula. Ukila baadaye matunda hugeuzwa aina fulani ya pombe (fermented food) inayoelea tu juu ya chakula na kubakia kitu kingine badala ya kuingizwa haraka ndani ya damu kupitia utumbo mdogo, uwengu, moyo, ini, nk.
Tatizo jingine ni kupika sana mboga hadi zikapoteza nguvu.
-Mseto wa vyakula pia ni muhimu. Kwa mfano vyakula vyenye uchachu (acid) na vile vinavyomumunyuka haraka (alkine) havitakiwi viliwe pamoja. Mfano ni matunda. Matunda chachu kama machungwa, mananasi na maembe yatakiwa yawe pamoja; na yale laini zaidi:  ndizi mbivu, matikiti maji, mapapai, matufaha, nk yaende kivyake, maana yana mfumo tofauti, wa kumeng’enywa.
Mpishi Patrick Maka ( katikati, akiwa na wenzake kazini Dar) ni kati ya wapishi wa Kitanzania wanaopigania sana ulaji wa chakula bora
Hali hiyo pia iko katika nyama. Nyama nyeupe (ndege na samaki) tofauti na nyama nyekundu (ng’ombe, kondoo, nk) ziliwe tofauti.
Chakula unachokula
Waafrika  hatuna tabia ya kula mboga mboga mbichi. Tunafuata ladha na mazoea kuliko thamani.
Bara letu lina mboga na vyakula bora kuliko bara lolote duniani lakini sisi tunakufa mapema na kwa utapia mlo kuliko wale wanaotoka nchi kame. Ulaya nzima imejazana mboga mboga zinazoagizwa toka Afrika. Kenya na Tanzania zinauza mboga za maharagwe mabichi (green beans), matunda toka Afrika Kusini na Ivory Coast; nk. Waafrika tunapenda kujaza matumbo. Unene umekithiri hata wale walio matajiri waliosoma bado wanakufa kwa kisukari shauri ya kutokula mboga mbichi.
Ulaji wa mboga mbichi ni upi?
Ni mathalani ulaji wa salad. Tanzania tunaita kachumbari. Lakini si lazima iwe kachumbari ya nyanya, vitunguu na chumvi tu. Waweza kuchanganya matango, nyanya kwa maparachichi; au vitunguu saumu, giligilani na karote. Huu mseto wa mboga mbichi ni mzuri ukienda na chakula chenye nyama za minofu na wanga (ugali, wali, ndizi za kupika nk). Ulaji wa wanga asubuhi, mchana na jioni kila siku huchangia sana katika unene.
(PENDEKEZO LA 2. Ugali kwa samaki; mboga ya majani ya matango kwa nyanya. Usiweke chumvi kwenye hiyo mboga mbichi ya majani.)
Majani na mimea yamezingirwa na barafu Ulaya- vyakula vingi vya watu hawa huagiziwa na kutegemewa Afrika. Lakini wanakula vizuri kutuzidi. Kwanini? Picha na F. Macha
2-UNYWAJI  MAJI
Waafrika hatunywi maji, hasa wanawake. Wanaokunywa maji zaidi ni wacheza michezo. Wengi wetu hunywa zaidi soda (vinywaji baridi kama Cocacola, Pepsi, Mirinda ,Tangawizi  na gesi za kisasa kama Red Bull) zilizojaa gesi inayoleta vidonda tumboni; na chai. Kuliko maji. Na maji haya hutakiwa  dakika 10-20 kabla ya chakula au nusu saa kuendelea baada ya chakula. Ukila  chakula huku unasakatia maji huimanisha mtu una kiu. Ulaji chakula na unywaji maji ni vitu viwili tofauti. Ila utawaona watu wanakula huku wakibugia maji. Unapokula chakula huku unabugia maji unapunguza nguvu za chakula, unajaza tumbo maji na kuchelewesha mmeng’enyo wa chakula (digestion).
Chakula kisipomeng’enywa vizuri kinaketi tu tumboni. Matokeo wengi wetu tuna  matumbo makubwa. Kama hufanyi mazoezi lile tumbo linakwenda pembeni (chini ya mbavu) hasa kwa watu wa makamo linaleta maradhi kama kisukari, kiungulia, kuvimbiwa, uyabisi wa tumbo, nk.
Farasi ni mnyama asiyeliwa ovyo Uingereza; hufugwa tu kwa kazi na michezo. Ipo hoteli moja Scotland imeanza kupika nyama yake kwa chips. Imeandamwa sana na "wapinzani wa kula nyama" wa Kitasha... (Picha na F. Macha)
3-SUALA LA UMENG’ENYAJI
Chakula huanza kumeng’enywa au kusagwa (kwa lugha iliyozoeleka) mdomoni. Mate yako mdomoni ni chanzo cha uchambuaji chakula. Unapobugia chakula bila kutafuna sawasawa unasababisha mambo mawili. Moja chakula kutochambuliwa vizuri, pili chakula kwenda kukaa tu tumboni, au kama kikipita hakisaidii lolote mwilini. Utafunaji wa taratibu husaidia umeng’enyaji. Chakula kinapofika tumboni hukaa pale dakika ishirini. Hapo huchanganywa na asidi (ya manjano iitwayo Hydrochloric) inayokibadilisha tayari kupelekwa utumbo mkubwa, kupitia kongosho. Kule uchafu utapelekwa chini na rutuba kusafirishwa na utumbo mdogo kuelekea katika uwengu, moyo. Moyo utadunda chakula kilichoshageuzwa damu kuelekea mwilini kufanya kazi na akiba hubakishwa katika ini.
Sasa kama usipotafuna vizuri, ukila huku unakunywa sana maji au vinywaji vingine chakula hakimeng’enywi vizuri. Ndiyo maana unawaona watu wengine wanakula sana lakini hawana afya. Wanaugua ovyo ovyo, wanatoka jasho ovyo, wanajamba ovyo, wana matumbo makubwa, wanavimbiwa, wanakaa siku nyingi bila kwenda choo (inatakiwa mtu kwenda haja kubwa mara moja au mbili kwa siku) nk.
Misitu na hewa safi ya mimea- (Picha na F. Macha)
4-ULAJI WA VYAKULA VYA MAFUTA
Mafuta ni suala muhimu sana mwilini. Ila ulaji wake shurti uwe wa mpangilio. Yaani unaowiana. Lazima mtu uwe na wastani mzuri wa vyakula vya nguvu, yaani “wanga” (ugali, ndizi, wali, viazi mbalimbali, mikate, mahindi, nk), ujenzi yaani “protini” (mboga na nyama), “madini” (mbegu mbegu mbichi si za kukaanga sana na chumvi) na “vitamini” (matunda, maziwa, mayai, nk).
Waafrika tunapenda nyama. Nyama ni muhimu sana maana ina madini aina ya chuma (nyama nyekundu) protini,nguvu na mafuta. Ila mafuta yaliyoko katika nyama mara nyingi si mazuri shauri hayatoki, huganda. Chukua nyama ya kuku na samaki ambayo huwa na ngozi. Wengi wetu hupenda sana kula ile ngozi ya wanyama hawa kwa kuwa tamu. Lakini haya ni mafuta mabaya.
Mafuta ya samaki lakini ni mazuri. Samaki anayo mafuta ya Omega-3 ambayo husaidia mwili na kinga maradhi mwilini.
Tunapokula nyama choma au ya kukaanga, lazima tule pia mboga za majani (mbichi) na si vizuri kula nyama kila siku. Kama huwezi kukaa bila nyama kila siku, fanya mazoezi ya mwili.
PENDEKEZO LA 3- Kula mbegu mbegu za korosho, karanga au mlozi (ziwe mbichi badala ya kukaanga na chumvi) kati kati ya siku. Haya ni mafuta yenye rutuba mwilini kuliko nyama za mafuta.
Chips za Magimbi zilizopikwa na kuonyeshwa ndani ya tovuti ya Miriam Rose ,  dada wa Kibongo anayetukuza mapishi ya Kitanzania duniani. Habari zaidi tembelea : www.tasteoftanzania.com
5-MAZOEZI YA MWILI NA VIUNGO
Mazoezi ni mfalme wa kupunguza unene.
Ukiwauliza wengi watakuambia wanafanya kazi ngumu za sulubu (wanachuruzikwa jasho) kwa hiyo hayo ni mazoezi. Ila kazi na mazoezi ni vitu viwili tofauti. Ingekuwa kufanya kazi ni mazoezi basi kusingekuwa na wastani mfupi wa maisha kwa maskini hasa sisi Waafrika.
Wengine watadai kwamba walipokuwa wadogo shuleni walifanya mazoezi sasa wamekuwa watu wazima (miaka 40 kuendelea) kwamba eti mazoezi ni suala la ujana; kumbe kadri unavyokuwa ki umri ndivyo kadri unavyotakiwa kufanya mazoezi na kujitazama zaidi kiafya.
Watazame Wachina na Wajapani wanavyoishi maisha marefu.
Mazoezi ni shughuli inayokufanya kwanza uheme (mapafu na moyo kwenda kasi), viungo na mifupa kujinyoosha (stretching), kutoka jasho na usafishaji wa damu. Mazoezi yanayosaidia haya ni pamoja na kutembea kasi, kukimbia, kuogelea, michezo mbalimbali ya riadha (kama mpira wa miguu, nyavu, kikapu, mikono, nk); michezo ya kupigana na kujilinda yaani masho ati(karate, kung fu, judo, capoeira, krav maga, jiu jitsu, systema, kickboxing, thai boxing, kempo, kalari payatu, aikido, nk) …
Ni muhimu mwanadamu ufanye mazoezi makali ya viungo mara mbili tatu kwa juma. Si vizuri kufanya kila siku kwani musuli na mishipa inahitaji kupumzika na kukua.
Kama unapenda kuinua vyuma lazima uwe na mwalimu wa kukuelekeza; na si vizuri kufanya kila siku.  Wastani wa mara mbili tatu kwa juma inatosha kabisa.
Mdau wa Kitoto naikabili bahari shakiri ya English Channel. Kuogelea ni moja ya tizi bab kubwa lisilohitaji kingine bali mwili wako...maji bure asilia ya Muumba al Dunia. (Picha na A. Macha)
6-UPO UFANYAJI MAZOEZI WA AINA MBILI
Mazoezi ya nguvu ya kuhema niliyotaja hapo juu (cardio-vascular) na yale laini ya kujinyoosha yaani ambayo hutumia zaidi nguvu za ndani na pumzi. Haya ya pili ni kama Yoga (India) , Tai Chi Chuan (China) na aina mpya mazoezi iliyoanza Majuu miaka ya karibuni yaani Pilates (hutamkwa hivyo hivyo ilivyoandikwa Pilates). Haya laini yanawafaa zaidi watu wazima na nchini China na Japan mathalan utawakuta wazee wa miaka 80 hadi 90 bado wanayafanya. Husaidia moyo, damu na akili.
Michezo na mazoezi ya mwili ni njia kuu ya kupunguza unene, kurefusha maisha, kuchangamsha ubongo, kupunguza ulevi, uvutaji sigara, dawa za kulevya, tabia mbaya za uvivu, ugomvi, nk.  Mataifa yenye watu wanaofanya mazoezi kama Japan, Brazili, India, China nk  huwa na wachapa kazi wengi na wananchi wanaoipenda jamii yao.
Chakula cha wanga kwa wingi kilichozoeleka sana Afrika ni kitamu; ila kinakosa mboga mbichi za majani, yaani Saladi- (Picha na F Macha)
7-KULA SANA CHUMVI SI VIZURI
Ulaji chumvi mwingi hutokana na suala la ladha. Kisayansi vyakula  vyote vina chumvi asilia sema tu tumezoea kuongezea madini hii iitwayo Sodium. Sodium inachangia sana kufupisha maisha. Huifanya mishipa ya damu ichoke; ni kama bomba lolote la maji ukilitazama baadaye hugeuka rangi kutokana na yale maji kupita pale kila siku.
Kwa wale tunaoishi nchi za joto na kutoka sana jasho kula chumvi ni muhimu. Ila tatizo letu ni kwamba hatunywi maji ya kutosha. Mtu ukiwa na kiu unakunywa soda au kinywaji cha sukari; inakuwa kama unaendelea kuutesa mwili. Kwa vipi? Mishipa inayopitisha damu mwilini badala ya kusaidiwa kwa maji inawekewa kazi zaidi ya kusafisha sukari na chumvi. Ndiyo maana vifo vingi vinatokea mapema; wastani wetu wa maisha haupiti miaka 50.
Utafiti uliofanywa chuo kikuu cha California, Marekani mwanzoni mwa 2010, umethitibisha kwamba vifo vingi duniani husababishwa na maradhi ya moyo na saratani ambavyo hutokana na uvutaji sigara, unene, ulevi na ulaji sana wa chumvi na sukari. Tukipunguza ulaji wa chumvi tunasaidia pia kupunguza maradhi ya moyo, utafiti unasema.
Mabasi ya ghorofa daraja mashuhuri la Tower Hill, London. Asilia kubwa ya wakazi hapa wanahusudu sana mazoezi shauri mji umebanana sana na hewa si safi. Taswira ilipigwa na mpiga picha Mike Nicholas, baharia wa Kibongo mkazi, Denmark, alipotembelea jiji hili la nne duniani kwa gharama, karibuni .
8-TAFITI ZA VYUO KADHAA ULIMWNGUNI KUHUSIANA NA AFYA
-Jarida la Kimarekani la sayansi lilieleza mwaka jana kwamba utapunguza ugonjwa wa moyo (ambao husababishwa na unene , wasiwasi na purukshani) kwa asilia mia 42 kama utakula matunda na mboga za majani peke yake kila siku, juu ya msosi wa kawaida.
(PENDEKEZO LA KULA- Na 4- Kula mlo wako. Baada ya saa mbili au tatu, sakatia tunda au matunda; baada ya mlo mwingine, kula sahani ya mseto wa mboga mbichi kama karote na matango. Utaona tofauti ya afya, ngozi, wajihi, kinyesi, usingizi, nk. Kidesturi tumezoea kunywa chai au soda za sukari sukari na gesi kati kati nya milo badala ya matunda na mboga mbichi za majani).
-Utafiti uliofanywa na wanasayansi  chuo kikuu cha South Carolina mwanzo wa mwaka 2010 kuhusu faida za kuogelea.
Zoezi la kuogelea  lina faida zaidi ya kukimbia au kutembea kwa vile huchanganya mazoezi makali na pumzi, kusaidia mapafu na moyo. Utafiti ulithibitisha kuogelea hupunguza hatari za kifo kwa asili mia hamsini.
-Utafiti wa jarida la chuo cha uganga Ulaya umeeleza (desemba 2009) kwamba kulala nusu saa kila mchana (“nap”) husaidia  kupunguza ugonjwa wa moyo kwa asilimia 37.
-Uchunguzi wa chuo cha michezo cha Hispania mwanzoni mwa 2010 umethibitisha kwamba ukikimbia mara tatu kwa juma (jogging) unaongeza nyege mwilini kwa asili mia 75. Hasa kwa watu wa makamo mnaoanza kupoteza nguvu za urijali.
-Uchunguzi chuo kikuu cha Leeds, Uingereza  mwanzoni mwa 2010 umeonyesha unapotembea kwa miguu, ukikwepa barabara kubwa zisisokuwa na mioshi ya magari (pollution) unapunguza matatizo ya maradhi ya hewa chafu kama pumu, mapafu na appendix.
-Uchunguzi wa chuo kikuu cha Texas mwaka 2010 umegundua kwamba  kula tunda la divai nyekundu mara kwa mara husaidia kupunguza  kupata ugonjwa wa kisukari.
-Hapo hapo tunaelezwa kwamba watu weusi na bara la Asia wanakumbwa zaidi na ugonjwa wa kisukari kutokana na vinywaji vya sukari sukari na gesi (fizzy drinks). Ukinywa kiasi cha miligramu 300 za vinywaji hivi (Cocacola, Red Bull, Fanta, nk)  kwa siku unajitahadharisha kupata kisukari.
Njiwa London, mtaa wa Westbourne Park. Huruhusiwi kisheria kumpiga manati, kumuua au kumfanya ndege huyu kitoweio nchi hii. (Picha na F. Macha)
9-KUFUNGA
Neno kufunga linatambuliwa rasmi kuhusiana na Waislamu (mwezi Ramadhani) au Wakristo (Lenti nk). Ufungaji huo una masharti mengine ya kidini tofauti na haya ya kiafya.
Mathalani wafungaji  hawa hula chakula kingi usiku; ukihesabu wanafunga wastani wa saa 12 tu. Kawaida ukitaka virusi na takataka nyingine mwilini zitoweke, au viungo vipumzike wahitaji saa 20 kuendelea.
Ufungaji ninaouongelea ni ufungaji wa kutokula kabisa kwa saa 24, 36 hadi 48 kuendelea…
Ufungaji ni nini?
Kama mashine yeyote mwili wa mwanadamu unahitaji kupumzika na kujisafisha. Hata tukiwa tumelala bado viungo mbalimbali mwilini vinafanya kazi. Kwa hiyo faida ya kwanza kabisa ya kufunga ni kuupumzisha mwili kama mfanyakazi yeyote anapokwenda likizo.
Faida ya pili ya kufunga ni kusafisha mwili kutokana na uchafu ambao haukutoka (kinyesi hakitoi mabaki yote toka utumbo mkubwa), dawa na takataka za mazingira tunayoyavutia hewa, virusi au kuyanywa katika maji na vyakula mbalimbali na pia uchafu wa hisia, yaani hasira, huzuni, nk.
Kuna ufungaji wa aina mbalimbali.
1-Kufunga kwa kunywa maji tu, saa 24 kuendelea…
2-Kufunga kwa kutokunywa maji au kula chochote, saa 24 kuendelea…
3-Kufunga kwa kula tu matunda au mboga zilizopondwa kama karote, matango nk, saa 24 kuendelea…
Ufungaji huu unatakiwa ufanywe kwa mpangilio. Kitu muhimu si tu kufunga bali NAMNA unavyofungua. Ukianza kula tena, unaanza taratibu. Kawaida ni vizuri kuanza na maji, kikombe au bilauri ya kwanza taratibu. Subiri tena nusu saa, bilauri nyingine, halafu hadi ya tatu, halafu ndiyo matunda yasiyo ya chachu, na kadhalika. Kuanza kufungua kwa kunywa chai ya maziwa, uji au vyakula vingine vya wanga hakusadii sana mfungo huu.
Maana lengo lake ni kusafisha mwili.
PENDEKEZO LA 5- Kwa wenye imani za kidini. Unaweza pia kufunga hivi ukawa pia unasali au kuvaa mavazi yanayokufanya mtu wa amani. Ukifanya hivi unajitakasa kimwili na kiroho. Si lazima ungojee ile miezi ya kufunga na wengine.
10-USINGAJI
Usingaji au masaji ni njia nzuri sana ya kupunguza unene. Ikiwa unaangalia namna unavyokula, unafanya mazoezi na kusingwa mara moja au mbili kwa mwezi unaupalilia mwili vizuri. Nini faida ya usingaji? Kusinga husaidia ngozi, mishipa ya damu na sura nzima ya mwili na taswira yako mwanadamu. Wengi wetu tunaposikia neno kusinga tunafikiria usingaji wa mapenzi. Hivi ni vitu viwili tofauti kwani usingaji wa mapenzi unaimanisha mahusiano ya kihisia.
Kifupi mwanadamu unatakiwa uwe unautunza na kuungalia mwili wako kama nyumba au hekalu lako. Wengi wetu tunaoga, tunajipaka marashi, tunasuka, tunanyoa nywele au ndevu; lakini miili yetu kiundani inaoza taratibu…

NAMNA YA KUFANYA MAZOEZI YA KUONDOA TUMBO NA KUPUNGUZA MAPAJA






Jinsi ya kuanza mazoezi ya tumbo na namna ya kumalizia
















  1. Jiulize ni kwanini unataka kufanya mazoezi?
  2. Panga muda wako mzuri ili usigongane na shuguli nyingine muhimu za kimaisha.(Asubuhi na mapema Recommended)
  3. Hakikisha mwili wako ni mzima kiafya(huna maleria na magojwa mengine yakawaida)
  4. Tengeneza ratiba yako ya mazoezi,(siku ngapi na ni mazoezi gani utafanya)
  5. Kuwa na malengo(baada ya mwezi mmoja nataka niwe nimepungua kilo 2 mfano)
  6. Hakikisha unapima kilo zako kabla ya kuanza mazoezi(hukutia moyo ukijua umepungua)
  7. Anza kidogo kidogo(yani inaweza kuwa mara 3 au 4 kwa wiki ila iwe ni zaidi ya 30 mnts)
  8. Pata muda wa kupumzika vyakutosha.
Ningependa kushauri kwamba kwa wale wote ambao ndio mara ya kwanza wanaanza mazoezi ya kupungua kwa mwezi wote wa kwanza wafanye mazoezi ya kukimbia tuu na kunyoosha viungo(ingawa zoezi sio kukimbia tuu hata kuogelea ni zoezi kubwa sana nafikiri ndio zoezi number moja duniani linalopunguza uzito haraka zaidi kuliko mengine kwa mujibu wa wachunguzi) ili kuupa mwili taharifa ya nini kinakuja au kuaandaa mwili kwa lugha nyingine wakati huo pia unatengeneza na pumzi yakukusaidia katika mazoezi yanayofuata baada ya hapo.




Chini kabisa ni mazoezi ya mapaja
kuanza na kumalizia
 EVANSKISAYE
AINA YA MAZOEZI 
Mara nyingi sana katika maisha watu wengi hupata tatizo la kuwa na tumbo kubwa na baadae humletea madhara. Ili kuepuka tatizo hili ni kuamua kufanya mazoezi  kupunguza  ya mafuta katika chakula na kufanya mazoezi ya tumbo hii ndio njia pekee hakuna njia mbadala.                                                            
                                        Zoezi hili ni kufanya kwa kutumia mashine(abs board)
Hapo ni zoezi ambalo utumia mpira maalum. uanzapo;

                                            Zoezi  la mpira maalum umaliziapo kwa kunyaua juu.

                                         Hapa ni mazoezi ya tumbo kwa kutumia mpira maalum

                                          Kwa kutumia bench la zoezi la tumbo unavyoanza

                                          Namna unvyomalizia  zoezi kwa kunyanyuka.

                                          Zoezi la tumbo kwa kutumia hypic chair unavyoanza.

                                         Zoezi la tumbo unavyomalizia kwa kutumia hypic chair

                                         Zoezi la aina nyingine kwa kutumia mpira wa zoezi hilo
                                                    OMARYSWAI
au ukiona hayo yote unashindwa nunua berring kisha nenda kwafundi akuchomelee chuma baada yahapo utakuwa unafanya mazoezi chumbani kwako kwakutumia hiyo berring..

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