I-Okara: I-Superfood Ongakaze Uyizwe Ngezinzuzo Zezempilo Nokuningi

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe Agasti 3, 2022

I-Okara noma i-Soy Pulp iyi-pulp ehlanganisa izingxenye ezingancibiliki zikabhontshisi wesoya ezisala ngemva kokuba ubhontshisi wesoya obucwengekile buhlungiwe ekukhiqizeni ubisi lwesoya kanye ne-tofu. Ivamise ukuba mhlophe noma phuzi ngombala.

Iyingxenye yezidlo zendabuko zaseJapan, Korea, naseShayina, futhi kusukela ngekhulu lama-20 ibilokhu isetshenziswa nasekuphekeni kwemifino kwezizwe zaseNtshonalanga.

I-Okara indala kunazo zonke ezinhlotsheni ezintathu eziyisisekelo ze-soy fiber. Okunye okubili i-soy bran (izimbotshana zesoya ezigaywe kahle), kanye ne-soy cotyledon/isolate fibre (i-fiber esala ngemva kokwenza amaprotheni e-soy, abizwa nangokuthi "i-soy protein isolate").

Kulesi sihloko, ngizokutshela konke okudingeka ukwazi mayelana ne-okara, kusukela ekuthini kuya ekusetshenzisweni kwayo ekuphekeni kwakho.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

Ukuthola Izimangaliso ze-Okara

I-Okara iwukudla kwendabuko kwaseJapane okwenziwa ngobhontshisi wesoya. Yaziwa nangokuthi i-soy pulp noma i-tofu dregs. Lapho ubisi lwe-soy lukhiqizwa, ama-dregs angancibiliki asele abizwa ngokuthi i-okara. Lezi zinto eziphuzi, ezihlanzekile ziwumphumela wenqubo yokwenza i-tofu. I-Okara iyinto eqinile eza ngamabhulokhi amancane noma ifomu elomile, eliphansi.

Ukukhiqizwa kwe-Okara

Ukukhiqizwa kwe-okara kuhilela le nqubo elandelayo:

• Ubhontshisi wesoya ucwiliswa emanzini ubusuku bonke.
• Ubhontshisi ocwilisiwe wesoya ube usugaywa ngamanzi ukukhiqiza ubisi lwesoya.
• Khona-ke ubisi lwesoya luyashiswa futhi lubiliswe.
• I-coagulant yengezwa obisini lwe-soy ukwenza i-tofu.
• I-pulp esele iyahlungwa, okuholela ku-okara.

Ungayilungisa kanjani i-Okara

I-Okara ingalungiswa ngezindlela ezihlukahlukene kuye ngokuthi isidlo ofuna ukusipheka. Nawa amanye amathiphu okuthi ungayilungisa kanjani i-okara:

• Uma uthenga i-okara entsha, kufanele igcinwe esiqandisini futhi isetshenziswe phakathi nosuku noma ezimbili. Uma uthenga i-okara efriziwe, ingagcinwa efrijini kuze kube yizinyanga eziyisithupha.
• Ukuze ulungiselele i-okara ukuze isetshenziswe ku-recipe, ungayipheka noma uyisebenzise ingaphekiwe.
• Ukupheka i-okara, yifake emanzini cishe imizuzu eyi-10 ize ithambe futhi ingathathi hlangothi ekunambithekeni.
• Ukuze usebenzise i-okara ingaphekwa, vele uyengeze eresiphi yakho njengoba injalo.

Okara Recipes

Nazi ezinye zokupheka ezidumile ze-okara:

• Ama-Okara burgers: Xuba i-okara nemvuthuluka yesinkwa, imifino eqoshiwe, nezinongo ukuze wenze i-vegetarian burger patty.
• Amakhukhi e-Okara: Sebenzisa i-okara esikhundleni sikafulawa ekuphekeni kwamakhukhi.
• Isobho le-Okara: Faka i-okara esobhoni semifino ukuze uthole amaprotheni kanye nokuthungwa okwengeziwe.
• I-Okara tofu: Hlanganisa i-okara nobisi lwesoya kanye ne-coagulant ukuze wenze isidlo esifana ne-tofu.

Lapho Ungathola khona u-Okara

I-Okara ingatholakala ezimakethe zaseJapane naseShayina, kanye nezinye izitolo zokudla zezempilo. Ezinye izimboni ze-tofu nazo zithengisa i-okara. Uma ungakwazi ukuthola i-okara entsha, ungaphinda uthenge i-okara efriziwe ku-inthanethi.

Iyini I-Flavour ye-Okara?

I-Okara iwumkhiqizo wenqubo yokwenza i-tofu, futhi ukuthungwa kwayo nokunambitheka kuncike ekutheni isha noma yomile. I-okara entsha inokwakheka okuthambile, okuswakeme, nokushwabene, kuyilapho i-okara eyomile iyimbudumbudu futhi iyimpushana. I-flavour ye-okara imnene futhi cishe ayinambitheki, iyenza ibe isithako esisebenza ngezindlela eziningi ekuphekeni.

Inambitha Kanjani i-Okara?

I-Okara yenziwe nge-pulp kabhontshisi wesoya, futhi inokunambitheka kwamantongomane okufana nobisi lwesoya. Uma iphekwe, i-okara inokhilimu omunca isinongo nama-asidi asekelwe ezitshalweni kahle. Ukunambitheka kwe-okara akuthathi hlangothi, okuyenza ibe isithako esitholakala ezitsheni eziningi.

Ukuqhathanisa i-Okara nokunye Ukudla okusekelwe kuSoy

Uma kuqhathaniswa ne-tofu, i-okara inamafutha amancane futhi inokuqukethwe kwamaprotheni aphansi. Nokho, iwumthombo omuhle we-fiber futhi iguquguquka kakhulu ekuphekeni. I-Okara yaziwa nangokuthi i-soya pulp, i-mung bean pulp, noma i-soy pulp, kuye ngohlobo lukabhontshisi osetshenziswe kule nqubo.

Ungayisebenzisa kanjani i-Okara kumaresiphi

I-Okara ingasetshenziswa kuzo zombili izitsha ezimnandi nezinambithekayo. Nazi ezinye izindlela zokusebenzisa i-okara ekuphekeni kwakho:

• Engeza i-okara esobho noma ezitsheni ukuze ukhulise amaprotheni kanye nokuqukethwe kwefayibha.
• Sebenzisa i-okara esikhundleni senyama kuma-burgers noma ama-meatballs.
• Hlanganisa i-okara nenyama egayiwe ukuze ibe nempilo futhi igcwale kakhudlwana.
• Sebenzisa i-okara ezimpahleni ezibhakiwe njengama-muffin noma isinkwa ukuze uthuthukise izakhi.
• Yenza ubisi lwe-okara lokuzenzela ngokuhlanganisa i-okara ecwiliswe ngamanzi bese uyihluza ngendwangu.
• Friza i-okara ezikhwameni ezincane ukuze igcinwe kalula futhi isetshenziswe ekuphekeni.

Yini Ngaphakathi kwe-Okara: Ukwakheka Komsoco

I-Okara iwumkhiqizo wokukhiqizwa kobisi lwesoya ne-tofu, futhi iqukethe izingxenye ezingancibiliki zikabhontshisi wesoya. Inomsoco futhi iwumthombo omuhle wamaprotheni kanye ne-fiber. Okuqukethwe kwamaprotheni e-okara kulinganiselwa ukuthi cishe ku-20-25% wesisindo sayo esomile, esingaphezu kwe-tofu. Okuqukethwe kwe-fiber yokudla kwe-okara nakho kuphezulu, okwenza kube isengezo esihle kunoma yikuphi ukudla.

Ama-Fatty Acids kanye nama-Isoflavones

I-Okara futhi iqukethe inani elikhulu lama-fatty acids, kuhlanganise ne-linoleic ne-linolenic acids. Lawa ma-fatty acids abalulekile ekusebenzeni kahle komzimba futhi awakwazi ukukhiqizwa ngumzimba ngokwawo. I-Okara iphinde ibe nama-isoflavone, okuyizinhlanganisela zezitshalo ezixhunyaniswe nezinzuzo zezempilo ezihlukahlukene, okuhlanganisa ukuncipha kwengozi yesifo senhliziyo nezinhlobo ezithile zomdlavuza.

Amavithamini kanye Nomswakama

I-Okara futhi iwumthombo omuhle wamavithamini, okuhlanganisa i-vitamin B kanye ne-vitamin E. Ibuye ibe nomswakama ophezulu, okwenza kube isithako esihle kakhulu sezimpahla ezibhakiwe nezinye izindlela zokupheka ezidinga umswakama.

I-Tryptin Inhibitors kanye nokuvutshelwa

I-Okara iqukethe ama-trypsin inhibitors, angaphazamisa ukugaya okufanele kanye nokumuncwa kwezakhi. Kodwa-ke, lezi zivimbela zingabhujiswa kalula ngokupheka okufanele noma ukuvutshelwa. Ukuvutshelwa kungabuye kuthuthukise iphrofayili yezakhi ze-okara ngokwandisa ukutholakala kwemisoco ethile nokwenza kube lula ukumunca.

Ukusetshenziswa Okudliwayo Nokuthengisa

I-Okara iyadliwa futhi ingasetshenziswa ezinhlobonhlobo zokupheka, okuhlanganisa izimpahla ezibhakiwe, ama-veggie burgers, nama-smoothies. Iphinde isetshenziselwe ukuthengisa njengesithako sokudla, futhi amanani amakhulu e-okara akhiqizwa minyaka yonke njengomkhiqizo wobisi lwesoya nokukhiqizwa kwetofu. Ukulahlwa ngendlela efanele kwe-okara kubalulekile, njengoba kugcwele, kuqinile, futhi kungcolile okungaba nzima ukukuphatha.

Isivuno Somsoco

Isilinganiso sesivuno sonyaka se-okara ngamathani amamethrikhi siyizigidi, okuyenza ibe umthombo omningi wemisoco. Ukufaka i-okara ekudleni kwakho kungakunikeza uhla lwezinzuzo zokudla okunomsoco, okuhlanganisa ukwanda kwamaprotheni nokudla kwefayibha, ama-fatty acid abalulekile, nama-isoflavone.

Ukusuka kubhontshisi wesoya kuya e-Okara: Inqubo Yokukhiqiza

Ukukhiqizwa kwe-okara kuhlobene eduze nokukhiqizwa kobisi lwe-soy kanye ne-tofu. Nazi izinyathelo ezihilelekile kwinqubo yendabuko yokukhiqiza i-okara:

• Ubhontshisi wesoya ucwiliswa emanzini ubusuku bonke ukuze kwandiswe umswakama wawo.
• Ubhontshisi wesoya ocwilisiwe ube usugaywa ngamanzi ukuze wenze udaka.
• Khona-ke i-slurry iyabiliswa futhi ihlungwe ukuze kutholakale ubisi lwe-soy.
• Ubisi lwesoya bese lugoqwa kusetshenziswa i-coagulant efana ne-nigari noma i-gypsum ukuze kwakheke i-tofu.
• I-pulp esele enqubweni yokuhlunga yaziwa ngokuthi i-okara.

Inani Lomsoco le-Okara

I-Okara ingumthombo obalulekile we-fiber yokudla, amaprotheni, nama-acids abalulekile anamafutha. Nazi ezinye zezinzuzo zokudla okunomsoco we-okara:

• I-Okara inamaprotheni amaningi, anokuqukethwe okungafika ku-20%.
• I-Okara inothe ngefayibha encibilikayo nengancibiliki, ebalulekile empilweni yamathumbu nokwehlisa izingozi zenhliziyo nemithambo yegazi.
• I-Okara inamafutha amancane nama-kilojoule, okuyenza ibe isithako esifanelekile sokudla kokunciphisa umzimba.
• I-Okara iwumthombo omuhle we-calcium, insimbi, namanye amaminerali.

Thola Ubuciko nge-Okara: Izindlela Ezihlukene Zokusebenzisa I-Soy Pulp

I-Okara iyisithako esingokwemvelo nesicebile esingasetshenziswa ezitsheni ezihlukahlukene. Nazi ezinye izindlela zokusebenzisa i-okara ekuphekeni kwakho:

• Spread: Hlanganisa i-okara namanzi ukuze udale ukusakazeka okungasetshenziswa esinkwa noma ama-crackers.
• Isitsha: Faka i-okara endishini yakho yerayisi ukuze uthole umfutho owengeziwe wamacarbohydrate.
• Izitsha: Hlanganisa i-okara ezitsheni zakho ozithandayo, njengesobho, isitshulu, nama-casseroles.
• Inqubo: Sebenzisa i-okara njenge-ejenti ebophayo lapho wenza ama-veggie burgers noma ama-meatballs.
• Ukuxuba: Hlanganisa i-okara nofulawa ukuze wenze ingxube enhle engasetshenziswa ekubhakeni.

Amaresiphi Endabuko YaseJapane

I-Okara iyisisekelo sendabuko Cuisine waseJapan. Nazi ezinye zokupheka zendabuko zaseJapane ezidinga i-okara:

• I-Okara ebilisiwe: Bilisa i-okara emanzini imizuzu eyi-10-15 bese uyengeza esobho se-miso noma uyisebenzise njengesitsha esiseceleni.
• I-Okara Mochi: Xuba i-okara nofulawa werayisi, ushukela, namanzi ukuze wenze inhlama. Yenza inhlama ibe amabhola amancane bese upheka imizuzu engu-10-15.
• I-Okara Sake: Hlanganisa i-okara ne-sake ne-mirin bese uyiyeka ihlale imizuzu engama-30. Hlanganisa ingxube futhi ujabulele ngenxa.

Ukugcina u-Okara

I-Okara ingagcinwa ngezindlela ezahlukene kuye ngokuthi ilungiswe kanjani. Nazi ezinye izindlela zokugcina i-okara:

• Ukomisa: Sabalalisa i-okara emathileyini bese womisa elangeni noma kumshini wokukhipha amanzi emzimbeni. Uma sesomile ngokuphelele, gcina esitsheni esingangeni moya ku-pantry.
• Ukubanda: I-Okara ingagcinwa efrijini kuze kube yizinyanga ezi-3. Kala i-okara eyeqile bese uyigcina esitsheni noma esikhwameni sefriji.
• Amanothi: Kubalulekile ukuqaphela ukuthi ukugcina i-okara kudinga ukunakwa okuphezulu kwenhlanzeko. Noma yimaphi amanzi angaphezulu angathinta ikhwalithi ye-okara futhi abangele ukuthi yonakale.

I-Okara eluhlaza

I-Okara ingadliwa iluhlaza, kodwa kubalulekile ukuqaphela ukuthi i-okara eluhlaza iqukethe amazinga aphezulu ama-carbohydrate angathinta amazinga kashukela egazini. Nazi ezinye izindlela zokudla i-okara eluhlaza:

• Engeza kuma-Smoothies: Hlanganisa i-okara eluhlaza ku-smoothie yakho oyintandokazi ukuze uthole umfutho owengeziwe weprotheyini ne-fiber.
• Isitsha se-Okara: Hlanganisa i-okara eluhlaza nezithelo, amantongomane, nembewu yesitsha sasekuseni esinempilo nesigcwalisayo.
• Ukusabalala kwe-Okara: Hlanganisa i-okara eluhlaza nezinongo zakho ozithandayo namakhambi ukuze usakazeke esiphundu futhi kalula.

Ngalezi zindlela ezahlukene zokusebenzisa i-okara, ungaqala ukufaka le pulp yesoya ekudleni kwakho futhi uzwe umehluko ongawenza ekuphekeni kwakho.

Lapho Ungathola Khona I-Okara: Umkhiqizo Ohlanzekile Ofuna Ukujula Kuwo

Uma unenhlanhla, ungathola i-okara entsha emakethe yangakini yase-Japan noma isitolo sokudla sezempilo. Ezinye izitolo ezinkulu nazo ziyayithengisa, ngokuvamile esigabeni esiqandisiwe eduze ne-tofu. Yibheke esitsheni sepulasitiki noma esikhwameni, esilungele ukusetshenziselwa isidlo sakho esilandelayo.

Vakashela i-Soy Milk Factory

Uma ufuna ukuthola izandla zakho ku-okara entsha, hlela ukuvakashela imboni yobisi lwesoya. Ngokuvamile bayithengisa esizeni, futhi ungabona nokuthi yenziwa kanjani. Kuyinto enhle ukubona yonke inqubo kusukela kubhontshisi wesoya kuya emkhiqizweni ophelile.

Kufrize

Uma ungayitholi i-okara entsha, ungakhathazeki. Ngokuvamile ungayithola esigabeni samafriji ezimakethe zase-Asia noma ezitolo ezikhethekile. Iqhwa kahle, ukuze ukwazi ukugcina futhi ube nayo noma nini lapho ufuna ukwenza isidlo.

Yenza Okwakho

Uma uzizwa unamandla, ungenza i-okara yakho ekhaya. Okudingayo ubisi lwesoya kanye nesihlungi noma i-cheesecloth. Vele uhlunge ubisi lwe-soy bese ubeka i-okara eceleni. Yisebenzise ngokushesha noma uyifrize ukuze uthole kamuva.

Okusele Okara

Uma wenze i-tofu yakho noma ubisi lwe-soy, uzoba ne-okara esele. Ungalilahli! Kuyisithako esimangalisayo sokudla esinamafutha aphansi futhi siphezulu ku-fiber namaprotheni. Yisebenzise ukwenza ama-patties, wengeze esobho noma ezitsheni, noma usebenzise esikhundleni semvuthuluka yesinkwa ekuphekeni.

Online

Uma konke okunye kwehluleka, ungahlala uthenga i-okara online. Kubheke kumawebhusayithi okudla okukhethekile noma naku-Amazon. Vele uqiniseke ukuthi ufunda izibuyekezo futhi uhlole idethi yokuphelelwa yisikhathi ngaphambi kokuthenga.

Ingabe I-Okara Eluhlaza Iphephile Ukuyidla?

I-Okara iwumkhiqizo wokukhiqizwa kobisi lwesoya, olucebile ku-fibre, ama-carbohydrate, namaprotheni. Kuyisithako esidumile ekuphekeni kwaseJapan futhi sisetshenziswa ezitsheni ezahlukahlukene. I-Okara ivamise ukudayiswa ibe manzi noma yomile futhi iyinto ecolekile, enamathela kancane ehluka ngogqinsi.

Ilungiselela i-Okara ukuze Isetshenziswe

I-Okara ivamise ukubiliswa noma kubiliswe ngaphambi kokuthi isetshenziswe ekuphekeni. Le ndlela isiza ukususa noma yiziphi izinto ezincibilikayo futhi ikwenze kuphephe ukusetshenziswa. Kodwa-ke, abantu bavame ukuzibuza ukuthi kuphephile yini ukudla i-okara eluhlaza.

Ingabe I-Okara Ingadliwa Iluhlaza?

I-okara eluhlaza iphephile ukuthi ingadliwa, kodwa ayinconywa. I-okara eluhlaza inokunambitheka okubabayo kancane kanye nokuthungwa okusanhlamvu, okungase kungajabulisi. Ukwengeza, i-okara eluhlaza iqukethe i-anti-nutrients engaphazamisa ukumuncwa kwezakhi.

I-Okara: I-Powerhouse of Health Benefits

I-Okara ayinawo ama-kilojoule aphansi kuphela kodwa futhi igcwele izakhi ezibalulekile ezisekela impilo yonke. Iqukethe inhlanganisela yemvelo ebizwa ngokuthi amaprotheni namavithamini abalulekile ekukhuleni nasekuthuthukeni komzimba.

Iqinisa Impilo Yamasosha omzimba futhi Ilwe Nokulimala Kwe-Oxidation

I-Okara inothile ngama-antioxidants alwa nama-radicals mahhala, angabangela ukulimala kwamaseli futhi aholele ekukhuleni komdlavuza. Ucwaningo luye lwabonisa ukuthi i-okara igxile ku-lectin, engavimbela ukukhula kwamangqamuzana futhi ivimbele ukusabalala kwamangqamuzana omdlavuza.

Izakhiwo ze-Anticancer

Nakuba bungekho ubufakazi obucacile bokuthi i-okara ingawelapha umdlavuza, ucwaningo luye lwabonisa ukuthi inezindawo zokulwa nomdlavuza. Kolunye ucwaningo, i-okara egxilile yabonisa ukuthi ivimbela ukukhula kwamangqamuzana omdlavuza webele.

Isekela Impilo Yegazi

I-Okara futhi inothile ngensimbi, ebalulekile ekukhiqizeni amangqamuzana egazi abomvu. Kungasiza ukuvimbela i-anemia nokusekela impilo yonke yegazi.

U-Okara vs Tofu: Yini I-Skinny?

I-Tofu ne-okara zombili zenziwe ngobhontshisi wesoya, kodwa umehluko usekubunjweni kwazo. I-tofu yenziwe ngobisi lwe-soy, kuyilapho i-okara ingumkhiqizo wokukhiqizwa kwe-tofu. I-Okara iyifayibha engancibilikiyo kanye namaprotheni asala ngemva kokukhishwa kobisi lwesoya kubhontshisi wesoya.

Izinzuzo zezeMpilo

I-Okara yaziwa ngezinzuzo zayo zezempilo, ikakhulukazi ekukhuthazeni impilo yamathumbu. I-fiber ephezulu ku-okara isiza ukulawula ukunyakaza kwamathumbu, ukuvimbela ukuqunjelwa kanye nokukhuthaza indawo enempilo yokugaya ukudla. Ukwengeza, i-fiber e-okara ingasiza ekunciphiseni amazinga e-cholesterol futhi ikhuthaze ukulahlekelwa isisindo.

Usetshenziswa

I-Tofu iyisithako esisebenza ngezindlela eziningi esingasetshenziswa ezitsheni ezihlukahlukene, kusukela ku-stir-fries kuya kuma-smoothie. Ngakolunye uhlangothi, i-Okara ivame ukusetshenziswa njengesengezo sokudla noma ekuphekeni okudinga isithako esine-fiber ephezulu. I-Okara ingasetshenziswa esikhundleni senyama ezitsheni zemifino, esikhundleni sesidingo senyama enamafutha amaningi kanye ne-cholesterol ephezulu.

Izinzuzo Zesikhumba

I-Okara ayizuzi nje kuphela izitho zangaphakathi kodwa futhi nesikhumba. Amaprotheni amaningi ku-okara ayenza ibe isithako esihle kakhulu semikhiqizo yokunakekelwa kwesikhumba. I-Okara ingasiza ekondlekeni nasekumanziseni isikhumba, isishiye sibukeka futhi sizizwa sinempilo.

Sengiphetha, ngenkathi i-tofu ne-okara zombili zenziwe ngobhontshisi wesoya, ziyehluka ngokwakheka kwazo, inani lokudla okunempilo, kanye nokusetshenziswa kwazo. I-tofu inamaprotheni amaningi kanye ne-calcium, okuyenza ibe umthombo omuhle kakhulu wezakhi zomzimba, kuyilapho i-okara iphezulu ku-fiber yokudla kanye nama-carbohydrate, okwenza kube ukukhetha okuhle kakhulu kulabo abafuna ukwandisa ukudla kwabo i-fiber. Ukwengeza, i-okara yaziwa ngezinzuzo zayo zezempilo, ukukhuthaza impilo yamathumbu nokusiza ekunciphiseni isisindo, futhi ingasetshenziswa ngisho nasemikhiqizweni yokunakekelwa kwesikhumba.

Isiphetho

Ngakho-ke usunakho- konke odinga ukukwazi nge-okara nokuthi kungani iyisengezo esihle kangaka ekudleni kwakho. 

Ungayisebenzisa esikhundleni sikafulawa ezimpahleni ezibhakwayo, njengesengezo esicebile ngamaprotheni kanye ne-fiber ekudleni kwakho, nanjengomkhiqizo wokwenza i-tofu. 

Ngaphezu kwalokho, ine-flavour engathathi hlangothi, ngakho-ke ungayisebenzisa kunoma yisiphi isidlo!

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.