Uncedo lweyogathi lukwenza ukuba uyitye yonke imihla

1- Kulula ukwetyisa

I-2-Yomeleza amajoni omzimba

3- Ikunceda ukuba ulahlekelwe isisindo

4- Ikhusela uxinzelelo lwegazi oluphezulu

5- Yehlisa i-cholesterol

6- Ulwa usulelo lwegwele lobufazi

7- Ikhusela umhlaza wekoloni

I-8- Iphucula impilo yomlomo

9- Ikhusela i-osteoporosis

10- Ukutya okugqibeleleyo kubantwana

11- Inika iinwele amandla

12- Ukuthambisa ulusu kunye nokulwa nemibimbi