
	UMZWANDILE MATIWANA Linene		UW.H. MCKINNEY ufuna
	elinama-29 eminyaka			ukubhalelwa. Unama-40
	elinqwenela  ukubhalelwa		emi nyaka, mde kwaye
	ngamanenekazl aneminyaka		unomtsalane, idilesi yakhe ithi
	ephakathi kwama-22 nama-		Box 16103, Las Cruces, New
	39. Uthanda ukufunda,			Mexico, 88004, U.S.A .
	ukubhala imibongo, umculo.
	ukubukela umabonakude			UWILLIAM REBE unama-28
	nokuya ecaweni, Uthetha			eminyaka, uthanda
	isiXhosa kodwa ucelwa			ukubhalelwa
	ukubhalelwa ngesiNgesi.			ngomagqiyazana aneminyaka
	Nantsi idilesi yakhe 95595305,	ephakathi kwama-20 nama
	Medium B Prison , St Albans ,		27. Uthanda ukufunda
	Private Bag X60551 Port			ukubhala iincwadi
	Elizabeth , 6000.				nezemidlalo, Makabhalelwe
							ngesiXhosa okanye IsiNgesi
	UAINA FOREVER KALEKELA		kule dilesi St Albans Maximum ,
	Linenekazi elinama-24			Private Bag X60551 Port
	eminyaka elinqwenela			Elizabeth , 6000.
	ukubhalelwa nguye nabani
	na. Uthanda ukuphana			UFELIE F.D.CHIBWANA linene
	ngeefoto , izipho nokubhala		elinama-21 eminyaka
	incwadi, ukubukela			elinqwenela ukubhalelana
	umabonakude, ukuphulaphula		naye nabani na. Uthanda
	umculo, ukufundo iinoveli		ukufunda iincwadi, ukuya
	nokuncokola nabahlobo.			ecaweni nokuphulaphula
	Makabhalelwe ngesiNgesi			unomathotholo. idilesi yakhe
	nesiXhosa. idilesi yakhe ithi	ithi c/o Mr E.D.Masowa,V. B.S.,
	Ondjondjo, PO Box 320,		PO Box 540, Blantyre ,Malawi.
	Ondangwa, Namibia .
							UDUDUZILE NGWENYA
	ULASTON ALIZWAN linene		linenekazl eline-15 leminyaka
	aseZambia elineminyaka			linqwenela u kubhalelwa
	engama.29 elinqwenela			ngamanye aneminyaka
	ukubhalelwa ngabanfundi			ophakathi kwe-15 nama-25.
	abaneminyaka ephakathi			Uthanda ukubhala iincwadi
	kwama-21 nama-29				ukufunda iincwadi zamabali,
	abaneembono zokubhala			ukubukela ITV neevidiyo ,
	iincwadi zamabalana,			ukuphulaphula umculo,
	ingakumbi angothando.			ukucula, ukudanisa nokuya
	Phakathi kwezinto azithandayo		enkonzweni. Khanimbhalele
	singabalula ukukhenketha,		ngesiNgesi kuphela. idilesi
	ukufunda amabali othando,		yakhe ithi: 516 Emakhandeni.
	ukushishina nokudala			PO Entumbane, Bulawayo,
	ubuhlobo. Nantsi idilesi yakhe:	zimbabwe.
	c/o Mr A. Wisikesi, Agip . Z. Ltd ,
	PO Box 32353, Lusaka, Zambia .	UKEITH LEONART ngumfo one-
							18 leminyaka othanda
	UAMUTENYA SEM linene eline-		ukubhalelwa
	16 leminyaka elinqwenela		ngamagqiyazana aneminyaka
	ukubhalelana nabanfu			ephakathi kwe-14 ne-19.
	abasebatsha. Uthanda ukuya		Uthanda ukuphulaphula iRadio
	ecaweni, ukubukela			Metro ne-SFM . ukubukela ITV ,
	umabonakude, ukudlala			ukuphulaphula umculo werap,
	ibhola ekhatywayo				ukufunda nokudlala
	nokuphuiaphula umculo			ibasketball . Mbhaleleni
	opholileyo. Mazibe neefoto		ngesiNgesi nize nifake ifoto
	iincwadi zokuqala				kwincwadi yokuqala. Nantsi
	azithunyelwayo. Nantsi idilesi	idilesi yakhe: PO Box 45, 								Apel ,
	yakhe Oshakati Senior	0739.
	Secondary School, PO Box
	5512, Oshakati, 9000,			UMBUYISELI WISANI unama-27
	eNamibia .					eminyaka, uthanda
							ukubhalelwa
	UEDWIN SEKGAIA uneminyaka		ngamagqiyazana aneminyaka
	eli-18, unqwenela ukubhalelwa		ephakathi kwama-20 nama-
	ngabaneminyaka ephakathi		27. Uthanda ukubhalela
	kwe-16 nama-20, Uthanda			iincwadi abahlobo, ukufunda
	ukufunda, ukubukela iifilimu ,	iimagazini nokubukela
	ukukhenketha, iikhompyutha		ezemidlalo. Mbhaleleni
	nee-elekfroniks . Makabhalelwe	ngesiXhosa, isiNgesi okanye
	ngesiNgesi, isiTswana, isiSuthu	isiBhulu. idilesi yakhe nantsi St
	nesipedi, idilesi yakhe ithi PO	Albans Maximum , P/Bag x
	Box 3904, Brits , 0250.		6055, Port Elizabeth , 6000.


























NGABA UNGENWE SISINAMBUZANE
ENDLEBENI?
Xa kungene isinambuzane endlebeni, khumbula ukuba izinambuzane zithanda ukukhanya. Thambekisa intloko, indlebe ijonge elangeni okanye xa usendlwini uyijongise kukukhanya okuqaqambileyo.
Ungayigquthi indlebe. IsinaMbuzane sinokuphuma
okanye sithi nca kumphutha osendlebeni. Xa kunjalo
kufuneka ubonane nogqirha.

IPEPILE INYANGA UMQALA OBUHLUNGU
Xa kwithuba elizayo uhlaselwa ngumqala obuhlungu okanye ukhohlokhohlo, zama olu nyango lungaqhelekanga - ired hot cayenne pepper . Idambisa iintlungu zomqala, utsho uJane Giltinan oligosa eliphambili kwezonyango eBastry University Natural Health Clinic eSeattle .
Inegalelo ekupheliseni ichiza elibangela iintlungu
nesencamini yemithambo-luvo. Iyazithomalalisa de
imithambo-luvo ikwazi ukwenza imisebenzi yayo.
Umxube nje wekota yetispuni yepepile , incindi
yesiqingatha selamuni kwanecephe letyuwa uyakwazi
ukunyanga.

UKUSELA IIPILISI
Iipilisi nekhapsuylzi zihla lula xa uziginya nekomityi
yamanzi umile - yima malunga nomzuzu omnye
onesiqingatha wakuba uziginyile.
Kungenjalo zinokuhlala kummizo imizuzu eliqela,
inaxa wambi zinyibilikele apho zibangela isitshisa
okanye ukuba nesicaphucaphu.

ONGAKWENZA XA UKRUNEKILE
Qala ngokubandayo ibe kokushushu kamva - lo ngowona mgaqo omhle wokunyanga ukukruneka, ingongoma nokunye ukwenzakala. Xa usebenzisa amanizi abandayo, iibhlokho zomkhenkce okanye itawuli emaxizi unokuthomalalisa iintlungu, uthothise ukudumba, unyange isihlunu okanye inkantsi. Ubushushu - amanzi ashushu anokusetyenziswa ukuthomalalisa ukudumba ngenxa yokwenzakala, kunceda nasekuthomaliseni iintlungu nenkantsi, olu ncedo lukwaphucula umjikelo wegazi kuloo ndawo

BONA XHOSA- November 1996 63
enzakeleyo. Xa okutshisayo kusetyenziswa emva kokwenzakala ubushushu bunokubangela udumbe kakhulu, wophe.

ONKE AMANENEKAZI AFUNA IKHALSIYAM
Ukuba ulinenekazi mihla le ufuna ikhalsiyam -mhlawumbi oyifumanayo ayanele. ikhalsiyam ikhusela ukukrunkquka kwamathambo, isifo sokuceketheka kwamathambo nesibangela ukwaphuka kwamathambo namahleza, nokukhokhoba kwamanenekazi amadala.
Abaphandi bathi ukufumana i-1,500mg yekhalsiyam mihla le kuyanceda ukulwa imiqondiso yaphambi kokuba uye exesheni, uxinzelelo oluphezulu lwegazi, ukungasebenzi kakuhle kwemithambo-luvo, amahlwili egazi, iyakomeleza ukuze ungahlaselwa lula zizifo.

XA UNEBHABHALAZA
Libala ngekofu engenalubisi, sela iincidi zeziqhamo ezingxengiweyo. Ukubusela kakhulu utywala kukubangela unxanwe nokuluma kwesisu okunokuphazamisana nokutya. Ikofu inokukubangela uchame gqitha kuchama oko kubangela kukhameke amanzi nokukhameka oko kukubangela uhlale unebhabhalaza.
Xa uvuka kufuneka usele ilitha yamanzi kuze kuma-
24 eeyure ibe yenye ilitha . Amanzi akanangxaki kodwa
iincindi zesiqhamo zongeza iikilojoues nepotassium .

UVITHAMIN E ULWA NOKUNGAZALI
Uphando lamvanje ludize ukuba uVithamin E ukhuthaza inkanuko yesondo ukwandisa namathuba akho okukhawula. Phofu ke iVithamin E iyawanceda amadoda kwezesondo ukanti ibangela abasetyhini bazale, ibuyisela ukuvukelwa emadodeni, utsho oyingcali ngevithamini, uGqr Early Mindell , umbhali weVithamin Bible .
iVithamin E ifumaneka xa usitya iwheat germ, ibroccoli , ibrussel sprouts , ispinatshi , imifuno eluhlaza enamagqabi, iwhole wheat , iwhole grain cereals , amaqanda, ipeanut butter , isunflower seed , iialmonds namanye amandongomane.
Ezi zikukutya kwexabiso onokulifikelela
zikwayindlela elula yokuqiniseka ukuba ufumana
iVithamin E eyaneleyo.

AMADODA AZIINGEDLE ZECUBA
ASENGOZINI
Amadoda atshaya imidiza ngawona asesichengeni sokubulawa ngumhlaza wemiphunga kunabasetyhini abaziintshayi, lutsho uphando lweCanadian Journal of Public Health .
Uphando lweminyaka emibini kwiLaboratory Centre for Desease Control eseOttawa lubonise ukuba indoda enye kwamathandathu atshayayo iya kuthi ethubeni ibe nomhlaza wemiphunga xa kuthelekiswa nowasetyhini omnye kwabalithoba.
Kolu phando umahluko ngokuphambili sisibakala
sokuba amadoda aqala eselula ukutshaya aze abe
ziingedle kunabasetyhini. 













IThembeka School yazuza i-R1O 000 kwiOmo Choir Challenge ngo-1994.
I-Omo Choir Challenge ifikelele
kwelinye inqanaba



I-Omo Choir Challenge ikhule ngokukhula ukusukela ngo-1990 xa yayiqaliswa njengokhuphiswano lweekwayala zezikolo zakwaZulu-Natal, kwaye ngoku ifikelela phantse kwizigidi ezithathu zabantu kanti zingama-900 iikwayala ezikhuphisana kuyo.
Olu khuphiswano ludibanisa iikwayala zeengingqi ezintandathu, ekuyiNorthen Transvaal , ikwazulu-Natal, iEastern Transvaal , iNorth Western Transvaal neMpuma Koloni , kwaye kuyaqala kulo nyaka ukuba kubekho nengingqi yaseFree State /Lesotho.
Nyakenye kwakukhuphisana iikwayala ezingama-6500, laza ibhaso lokuqala lazuzwa yiTsomo High School yaseMpuma Koloni . Kwaqhwatyelwa izandla oko kuba le ngingqi yayiqala ukulungenela olu khuphiswano.
Kulo nyaka sigqibe ekubeni sifake ingingqi yaseFree State /Lesotho kuba abeSuthu bayakuthanda ukucula yaye
siyaqonda ukuba iikwayala zale ngingqi ziza kuzimisela gqitha kolu khuphiswano lweOmo Choir Challenge , utshilo uHerb Klein , onguMphathi weMveliso yeOmo .
Kubalulekile nokuba sinike ababhexeshi beekwayala ithuba lokuphucula ulwazi lwabo, ngoko yiloo nto iOmo Choir Challenge inika ababhexeshi beekwayala ezingenele olu khuphiswano ithuba lokuqeqeshwa sekusele iinyanga ezimbini ukuba luqalise, uhambise watsho uMnu. Klein .
Ukuqeqeshwa kwababhexeshi beekwayala kuqale ngoJuni kulo nyaka. Kumenywa ababhexeshi beekwayala kusetyenziswa iSebe leMfundo ukuba baye kwiindibano zokubaqeqesha ebezisenziwa kwingingqi nganye. Injongo yezi ndibano kukunika ababhexeshi ulwazi olufunekayo emculweni weekwayala nokubafundisa izinto ezifunekayo kolu khuphiswano.
Iculo ekukhutshiswana ngalo,
imithetho nemiqathango yokhuphiswano iyaxoxwa nababhexeshi beekwayala. Ababhexeshi abafundiswe kulo nyaka bathe bafumene ulwazi namava kwezi ndibano.
Izikolo zasezilalini zamabanga aphantsi naphakathi ziyangeniswa kolu khuphiswano baze ababhexeshi beekwayala zazo basebenzise ulwazi lwabo ukuze unyuke umgangatho wokucula kweekwayala zabo.
ITsomo High School yaseMpuma- Koloni egqwese kwiOmo Choir Challenge ka-1995 isebenzise imali eyizuzileyo ekuthengeni ipiyano , intongana yombhexeshi neMetronomi .
Izimisele ukusebenzisa imali eseleyo ekukhenketheleni eBhayi ukuze ishicilele ingoma yesikolo eza kuyithengisa inyuse ingxowa- mali yesikolo .
Ngaba luhamba njani olu
khuphiswano?



	62 BONA XHOSA - November 1996

64 BONA XHOSA - November 1996

