Isingeniso:
Ukuphazamiseka kokugaya ukudla kwandile endleleni yokuphila yanamuhla esheshayo necindezelayo.Abantu abaningi bahlushwa yizinkinga ezinjengokuqunjelwa, ukuqunjelwa, i-acid reflux, nokungagayeki kahle, ngokuvamile befuna ukukhululeka ngemithi yesintu.Kodwa-ke, kunenye indlela yemvelo esetshenziswe amakhulu eminyaka emithini yendabuko: ukukhishwa kwezimpande ze-organic burdock.Kule bhulogi, sizohlola izici zokwelapha zempande ye-burdock, izinzuzo zayo ezingaba khona ezinkingeni ezihlukahlukene zokugaya ukudla, nezindlela ezahlukene zokuyihlanganisa esimisweni sakho sansuku zonke.
I. Iyini i-Organic Burdock Root Extract?
A. Isendlalelo kanye Nomlando we-Burdock Root
Impande ye-Burdock, ngokwesayensi eyaziwa ngokuthi i-Arctium lappa, inomlando omude wokusetshenziswa emithini yendabuko kuwo wonke amasiko ahlukene.Yavela e-Asia, eYurophu, namasiko aseMelika, lapho yaqashelwa khona ngezakhiwo zayo zokwelapha.Ngokwesiko, impande ye-burdock isetshenziselwa ukubhekana nezinkinga ezihlukahlukene zezempilo, kuhlanganise nokuphazamiseka kokugaya ukudla.
B. Burdock Root's Nutritional Profile
Izimpande ze-Burdock zinomsoco kakhulu futhi ziqukethe inhlanganisela ehlukahlukene enenzuzo.Icebile ngamavithamini, amaminerali, nama-antioxidants abalulekile empilweni yonke.Ezinye zezakhi ezibalulekile ezitholakala empandeni ye-burdock zihlanganisa i-vitamin B6, i-manganese, i-potassium, ne-fiber yokudla.Ukwengeza, iqukethe izinhlanganisela ezifana ne-inulin nama-polyphenols, anomthelela ezinzuzweni zayo zezempilo.
C. Organic Burdock Root Extract: Ilungiselelwa Kanjani?
Ukuze uthole i-organic burdock root extract, impande ibhekana nenqubo yokukhipha elawulwa ngokucophelela.Okokuqala, izimpande zihlanzwa kahle futhi zomiswe ngaphambi kokuba zigaywe kahle zibe yimpuphu.Le mpushana ibe isihlanganiswa noketshezi olufanele, njengamanzi noma utshwala, ukuze kukhishwe izinhlanganisela ezizuzisayo ezikhona empandeni.Ingxube ibe isihluzwa ukuze kukhishwe noma yiziphi izinhlayiya eziqinile, okuholela ekukhishweni kwezimpande ze-organic burdock.
D. Izinzuzo Zokusebenzisa I-Organic Burdock Root Extract ngaphezu kwezingcaphuno ezivamile
Enye yezinzuzo ezibalulekile zokusebenzisa i-organic burdock root extract ilele endleleni yayo yokulungiselela.Ukukhishwa kwe-organic kuqinisekisa ukuthi izitshalo ze-burdock zitshalwa ngokwemvelo, ngaphandle kwezithasiselo zokwenziwa noma izibulala-zinambuzane.Ngokugwema ukusetshenziswa kwamakhemikhali ayingozi, i-organic burdock root extract igcina izinhlanganisela zemvelo kanye nenani lokudla okunomsoco lempande, inikeze ukukhishwa kwekhwalithi ephezulu.Ngaphezu kwalokho, le ndlela yokukhipha izinto eziphilayo inciphisa ingozi yezinsalela zamakhemikhali noma ukungcola okungase kube khona ezikhishwe ezivamile.
Sengiphetha, i-organic burdock root extract iyikhambi lemvelo eliye lasetshenziswa amakhulu eminyaka ukubhekana nokuphazamiseka kokugaya ukudla.Ngephrofayili yayo ecebile yokudla okunomsoco kanye ne-organic extraction elungiselelwe ngokucophelela, inikeza umkhiqizo wekhwalithi ephezulu ogcina izinhlanganisela ezizuzisayo ezitholakala empandeni.Uma ucabanga ukusebenzisa i-burdock root extract ngezinkinga zokugaya ukudla, inketho ye-organic iqinisekisa umkhiqizo onempilo futhi ohlanzekile, ongenazo izithasiselo zokwenziwa noma izibulala-zinambuzane.Kodwa-ke, kuwukuhlakanipha ngaso sonke isikhathi ukubonisana nochwepheshe bezokunakekelwa kwempilo ngaphambi kokufaka noma yimaphi amakhambi amasha esimisweni sakho, ikakhulukazi uma unezimo zempilo ezicashile noma uphuza imithi.
II.Iqhaza le-Organic Burdock Root Extract ku-Digestive Health:
A. Imithelela Epholisayo Epheshaneni Lokugaya
Ukukhishwa kwezimpande ze-Organic burdock kuye kwaqashelwa ngemiphumela yayo epholile emgudwini wokugaya ukudla.Lokhu ngokuyinhloko kungenxa yezakhiwo zayo zokulwa nokuvuvukala.I-extract iqukethe izinhlanganisela ezisebenzayo, njengama-flavonoid athile nama-phenolic acid, anezinto zokulwa nokuvuvukala.Lapho zidliwe, lezi zinhlanganisela zingasiza ekudambiseni ukuvuvukala emgudwini wokugaya ukudla, kunciphise izimpawu ezinjengokuqunjelwa, ukuqunjelwa, nokungakhululeki.Lo mphumela opholile unenzuzo ikakhulukazi kubantu abanezinkinga zokugaya ukudla ezihlobene nokuvuvukala.
B. Ukukhuthaza Amagciwane Amathumbu Anempilo
Enye yezingxenye ezibalulekile zezimpande ze-burdock yi-fiber yokudla ebizwa ngokuthi i-inulin.I-Inulin isebenza njenge-prebiotic, okusho ukuthi isebenza njengomthombo wokudla wamagciwane azuzisa amathumbu.Uma idliwe, i-inulin ifinyelela emathunjini amakhulu eqinile, lapho ivutshelwa amagciwane amathumbu.Le nqubo yokuvutshelwa ikhuthaza ukukhula nomsebenzi wamabhaktheriya anenzuzo emathunjini, okusiza ukugcina ibhalansi enempilo yezitshalo zamathumbu.I-gut microbiome enempilo ibalulekile ekugayeni ngendlela efanele kanye nokumuncwa kwezakhi zomzimba, futhi indima yokukhishwa kwezimpande ze-burdock njenge-prebiotic ingaba nomthelela ekuzuzeni impilo yamathumbu efanele.
C. Ukukhipha Ubuthi Emzimbeni Wokudla
Izimpande ze-Burdock sekuyisikhathi eside zihlotshaniswa nokukhishwa kwe-detoxification nokusekela impilo yesibindi.Isibindi siyisitho esibalulekile esinomthwalo wemfanelo wokugaya nokukhipha ubuthi emzimbeni.I-Organic burdock root extract iqukethe izinhlanganisela ezifana nama-antioxidants nezinto ezibabayo ezisekela ukusebenza kwesibindi futhi zisize ekuqedeni ubuthi.Ngokuthuthukisa ukusebenza kwesibindi, ukukhishwa kwempande ye-burdock kusiza ekwandiseni izinqubo zemvelo zokuqeda ubuthi emzimbeni, ekugcineni kuholele ekuthuthukiseni impilo yokugaya ukudla.
D. Ukukhululwa Ezimeni Ezivamile Zokugaya Ukudla
Ukusetshenziswa kwe-organic burdock root extract njengekhambi lemvelo lokunciphisa ukuphazamiseka okuhlukahlukene kokugaya kuye kwabhalwa kahle.Ngokwesiko, ibisetshenziselwa ukubhekana nezinkinga ezijwayelekile zokugaya ukudla njengokuqunjelwa, isifo sohudo, i-acid reflux, nokuqunjelwa.Izakhiwo zokulwa nokuvuvukala nezipholile zempande ye-burdock zisiza ukukhulula ekuphatheni kabi okuhambisana nalezi zimo.Ukwengeza, imiphumela ye-detoxifying ye-extract ingase ibe nomthelela ekwehliseni izimpawu ngokusekela impilo yonke yokugaya ukudla.
Sengiphetha, ukukhishwa kwezimpande ze-organic burdock kudlala indima enkulu ekukhuthazeni impilo yokugaya ukudla.Izakhiwo zayo zokulwa nokuvuvukala zithobisa umgudu wokugaya ukudla, zinikeze ukukhululeka ezimpawu ezifana nokuqunjelwa nokuqunjelwa.Ngaphezu kwalokho, imiphumela ye-prebiotic ye-inulin ekukhishwe kwezimpande ze-burdock isekela ukukhula kwamagciwane atholakala emathunjini, okunikela ku-gut microbiome enempilo.Izakhiwo ze-detoxifying zezimpande ze-burdock zisiza ekuqedeni ubuthi futhi zisekele ukusebenza kwesibindi, kuthuthukisa impilo yokugaya.Okokugcina, ukusetshenziswa kwayo ngokwesiko ekudambiseni ukuphazamiseka okuhlukahlukene kokugaya ukudla kugqamisa ukusebenza kwayo ekuhlinzekeni ukukhululeka ezimeni ezifana nokuqunjelwa, isifo sohudo, i-acid reflux, nokungagayeki kahle kokudla.
III.Ubufakazi Besayensi Bokusebenza Kwe-Burdock Root
A. Ucwaningo Lwezakhiwo Ezilwa Nokuvuvukala
Ucwaningo olunzulu lokucwaninga luye lwaqinisekisa ukuba khona kwezinhlanganisela ezilwa nokuvuvukala ezimpandeni ze-burdock, ikakhulukazi i-arctigenin.Lezi zinhlanganisela ziye zabonisa ikhono lokunciphisa ngokuphumelelayo ukuvuvukala emgudwini wokugaya ukudla, ukuhlinzeka ngokukhululeka ezinkingeni zokugaya ukudla.Ukuvuvukala kudlala indima ebalulekile ezimeni ezehlukene zesisu, njengesifo samathumbu esivuvukalayo (IBD) kanye nezilonda ze-peptic.Ngokugxila ezindleleni zokuvuvukala, izinhlanganisela zezimpande ze-burdock zingasiza ekwehliseni izimpawu ezihambisana nalokhu kuphazamiseka, okubandakanya ubuhlungu besisu, isifo sohudo, nokungahambi kahle kwamathumbu.Izakhiwo zokulwa nokuvuvukala zempande ye-burdock zibangelwa amandla ayo okuvimbela ama-cytokines nama-enzyme e-pro-inflammatory, ekugcineni adambise ukuvuvukala kokugaya ukudla.
B. Izakhiwo Ze-Antioxidant kanye Ne-Antimicrobial ye-Burdock Root
Impande ye-Burdock inokuqukethwe okuphezulu kwe-antioxidant, kufaka phakathi ama-phenolic compounds ahlukahlukene nama-flavonoids.Ama-Antioxidants adlala indima ebalulekile ekuvikeleni umzimba ekucindezelekeni kwe-oxidative, okwaziwayo ukuthi kunesandla ekuvuvukeni okungapheli kanye nokuthuthukiswa kokuphazamiseka kokugaya ukudla.Ngokukhipha ama-radicals mahhala futhi anciphise izinhlobo ze-oxygen esebenzayo, ama-antioxidants ezimpande ze-burdock asiza ukulwa nemiphumela eyingozi yengcindezi ye-oxidative, ngaleyo ndlela ehlise ukuvuvukala futhi akhuthaze impilo yonke yokugaya.
Ngaphezu kwalokho, izimpande ze-burdock nazo zibonisa izakhiwo ezinamandla ze-antimicrobial.Ucwaningo luye lwabonisa ikhono layo lokuvimbela ukukhula kwamagciwane ayingozi, njenge-Escherichia coli ne-Staphylococcus aureus, womabili avame ukuhlotshaniswa nezifo zomgudu wokugaya ukudla.Le miphumela elwa namagciwane ingasiza ekugcineni ibhalansi enempilo yezitshalo zamathumbu, ngaleyo ndlela ivikele ezifweni zesisu futhi isekele ukusebenza kahle kokugaya ukudla.
C. Izivivinyo Zemitholampilo Kumthelela Wezimpande Ze-Burdock Ku-Digestive Disorders
Izivivinyo zomtholampilo ezigxile kumthelela wokukhishwa kwezimpande ze-burdock ezinkingeni zokugaya zinikeze imiphumela ethembisayo.Ngokukhethekile, ukukhishwa kubonise ukusebenza kahle ekudambiseni izimpawu ezivame ukuhlotshaniswa nezinkinga zokugaya ukudla, okuhlanganisa ukuqunjelwa nokuqunjelwa.Ababambiqhaza abadle impande ye-burdock bathole ukuncipha kokuqunjelwa, ukunyakaza kwamathumbu okuthuthukisiwe, kanye nokuthuthuka okuphelele enhlalakahleni yabo yokugaya.Naphezu kwale miphumela emihle, ucwaningo olwengeziwe luyadingeka ukuhlola izimo ezithile lapho ukukhishwa kwempande ye-burdock kungase kube yinzuzo kakhulu futhi kunqunywe umthamo ophelele kanye nobude besikhathi sokwelashwa.
D. Ukuphepha kanye Nemiphumela Emibi Ye-Organic Burdock Root Extract
Ukukhishwa kwezimpande ze-Organic burdock ngokuvamile kuthathwa njengokuphephile ukusetshenziswa, kanye nesenzakalo esiphansi semiphumela emibi ebikiwe.Kodwa-ke, kubalulekile ukuqaphela ukuthi abantu abanokungezwani komzimba nezitshalo zomndeni wakwa-Asteraceae, njenge-ragweed namadaisies, bangase babe sengcupheni eyengeziwe yokungezwani nempande ye-burdock.Kwezinye izimo, abantu bangase babhekane nokungakhululeki emathunjini, njengobuhlungu besisu, isifo sohudo, noma i-flatulence, lapho bedla inani eliningi lempande ye-burdock.
Ukuze uphephe kakhulu, kuyatuseka ukuthintana nochwepheshe bezempilo ngaphambi kokufaka impande ye-burdock esimisweni sakho, ikakhulukazi uma unezimo zempilo ezicashile, uphuza imithi oyinikeziwe, noma ukhulelwe noma unnesi.Bangakunikeza isiqondiso somuntu siqu, ngokucabangela noma yikuphi ukusebenzelana okungaba khona noma izingqinamba ngokusekelwe kuphrofayela yakho yezempilo eyingqayizivele.
IV.Ukusebenzisa i-Organic Burdock Root Extract ye-Digestive Disorders
A. Ukuqunjelwa kanye Negesi
Enye yezimpawu ezingakhululeki kakhulu zokuphazamiseka kokugaya ukudla ukuqunjelwa kanye negesi eningi.Ukukhishwa kwezimpande ze-Organic burdock kunganikeza impumuzo kulezi zinkinga.Izingxenye ezisebenzayo zezimpande ze-burdock zikhuthaza ukugaya nokwandisa ukukhiqizwa kwamajusi okugaya, okusiza ekuqhekekeni kokudla futhi kunciphise ukwakheka kwegesi.Ukwengeza, impande ye-burdock inezakhiwo ze-diuretic, isiza ukuqeda amanzi amaningi emzimbeni futhi inciphise ukuqunjelwa.Ngokufaka impande ye-burdock esimisweni sakho, ungathola ukwehla kokuqunjelwa kanye nomuzwa ongakhululekile wegesi evaleleke.
B. Ukuqunjelwa
Kubantu abanenkinga yokuqunjelwa, ukukhishwa kwezimpande ze-organic burdock kunganikeza isisombululo semvelo.Ngokuqukethwe kwayo kwe-fiber ephezulu, impande ye-burdock isebenza njenge-laxative emnene, ikhuthaza ukunyakaza kwamathumbu njalo futhi ivimbele ukunqwabelana kwemfucuza ohlelweni lokugaya ukudla.Ivuselela ukunyakaza kwe-peristaltic emathunjini, ikhuthaze ukuhamba okushelelayo kwendle.Ukusetshenziswa njalo kwe-burdock root extract kungasiza ekwehliseni ukuqunjelwa, ukubuyisela ukujwayela, futhi kukhuthaze ukunyakaza kwamathumbu okunempilo.
C. I-Acid Reflux kanye nesilungulela
I-Acid reflux kanye ne-heartburn yizinkinga ezivamile zokugaya ezibangelwa ukugeleza kwe-asidi yesisu ku-esophagus.Ukukhishwa kwezimpande ze-Organic burdock kungasiza ukuphatha lezi zimo ngokusebenza njenge-antacid yemvelo.Isiza ekunciphiseni i-asidi yesisu eyeqile futhi yakha ulwelwesi oluvikelayo olwelweni lomminzo, inikeze impumuzo ezwelweni elishisayo kanye nokungakhululeki okuhambisana ne-acid reflux nesilungulela.Ngokuhlanganisa impande ye-burdock esimisweni sakho, ungathola ukuncipha kwalezi zimpawu futhi ujabulele ukunethezeka okungcono kokugaya ukudla.
D. Ukungagayeki kahle kanye nesisu esibuhlungu
Ukungagayeki nokucasuka kwesisu kuvame ukuhambisana nokuphazamiseka kokugaya ukudla, okubangela ukungakhululeki, isicanucanu, nomuzwa wokugcwala.Ukukhishwa kwezimpande ze-Organic burdock kungasiza ukudambisa lezi zimpawu futhi kukhuthaze ukugaya okufanele.Ikhuthaza ukukhiqizwa kwama-enzyme okugaya ukudla, yenza kube lula ukuwohloka kahle kokudla futhi inciphise izigameko zokuqunjelwa.Ukwengeza, ukukhishwa kwezimpande ze-burdock kuye kwasetshenziswa ngokwesiko ukuze kuthobe ulwelwesi lwesisu nokunciphisa ukucasuka kwesisu.Ngokufaka izimpande ze-burdock ekudleni kwakho, ungathola impumuzo ekuqunjelweni nasekuthuthukisweni okuphelele kwenhlalakahle yokugaya.
V. Izinhlobo ezahlukene ze-Organic Burdock Root Extract kanye nokuthi Zisetshenziswa Kanjani
A. Ukumnika Kwetiye noma I-Decoction
Enye yezindlela ezithandwa kakhulu futhi zendabuko zokudla izimpande ze-burdock yitiye.Ukuze wenze i-burdock impande yetiye, mane nje ugxume isipuni sezimpande ze-burdock ezomisiwe emanzini ashisayo cishe imizuzu engu-10-15.Ukuze uthole i-decoction enamandla kakhulu, galela impande eyomile emanzini isikhathi eside.Le ndlela ivumela amanzi ukuthi akhiphe izinhlanganisela ezizuzisayo ezimpandeni, enze isiphuzo esipholile nesivuselelayo.Ungakwazi ukujabulela ukumnika itiye noma i-decoction nsuku zonke ukuze uvune izinzuzo zokugaya zezimpande ze-burdock.
B. Ama-tincture kanye nezingcaphuno
Ama-tinctures kanye nezingcaphuno zempande ye-burdock zinikeza ifomu eligxilile lamakhompiyutha anenzuzo atholakala empandeni.Lezi zingafakwa kalula eziphuzweni, ezifana namanzi noma ama-herbal teas, noma zithathwe ngomlomo ngokuqondile.Ama-tinctures ngokuvamile asekelwe e-alcohol, kuyilapho okukhishwe kungase kusekelwe utshwala noma kwenziwe nezinye izincibilikisi.Umthamo onconyiwe wama-tinctures nezikhishiwe ungahluka, ngakho-ke kubalulekile ukulandela imiyalelo enikezwe kulebula yomkhiqizo noma uxhumane nochwepheshe bezempilo ukuze uthole isiqondiso.
C. Amaphilisi kanye namathebulethi
Kulabo abakhetha inketho elula futhi engenambitheki, i-burdock root extract iyatholakala nge-capsule noma ifomu lethebhulethi.Le mithamo elinganiswe ngaphambilini ihlinzeka ngenani elingaguquki lempande ye-burdock, okuvumela ukungenwa kalula.Amaphilisi namaphilisi ngokuvamile athathwa ngomlomo ngamanzi noma njengokuyalelwa uchwepheshe wezokunakekelwa kwempilo.Kutuswa ukulandela imiyalelo yomthamo onconyiwe futhi uxhumane nochwepheshe bezokunakekelwa kwezempilo ukuze uthole isiqondiso esiqondene nawe.
D. Burdock Root in Culinary Applications
Ngokungeziwe ekusetshenzisweni kwayo kokwelapha, impande ye-burdock ingabuye ifakwe ekusetshenzisweni kokupheka ukuze isebenzise izinzuzo zayo zokugaya.Impande ingacwecwa, isikwe, futhi yengezwe kuma-stir-frie, isobho, isitshulu, noma ngisho yosiwe njenge-side dish.I-flavour yayo yomhlaba futhi enobumnandi kancane yengeza ukujula nokudla ezitsheni ezihlukahlukene.Ngokufaka impande ye-burdock ekuphekeni kwakho, ungajabulela izinzuzo zayo zokugaya kuyilapho ujabulisa ukunambitheka kwakho.
VI.Izinyathelo Zokuqaphela Nokucatshangelwa
A. Ukusabela Okungaba Khona Kokungezwani Nomzimba
Nakuba ukukhishwa kwempande ye-burdock ngokuvamile kuphephile ukusetshenziswa, abantu abakwazi ukungezwani komzimba nezitshalo zomndeni wakwa-Asteraceae, njenge-ragweed namadaisies, bangase babe sengcupheni eyengeziwe yokungezwani nempande ye-burdock.Kubalulekile ukuqapha futhi wenze ukuhlolwa kwe-patch ngaphambi kokudla noma ukusebenzisa i-burdock root extract.Uma kukhona ukusabela okubi, njengokuqubuka, ukulunywa, noma ukuvuvukala, yeka ukusebenzisa futhi ufune iseluleko sezokwelapha.
B. Ukusebenzisana Nemithi
Uma okwamanje uthatha noma yimiphi imithi noma unezimo zempilo ezicashile, kubalulekile ukuthintana nochwepheshe bezempilo ngaphambi kokufaka impande ye-burdock esimisweni sakho.Impande ye-Burdock ingase ihlanganyele nemithi ethile, okuhlanganisa imithi enciphisa igazi kanye nemithi yesifo sikashukela, okungenzeka iphazamise ukusebenza kwayo noma kubangele imiphumela emibi.Uchwepheshe wezokunakekelwa kwezempilo angakunikeza iseluleko esiqondene nawe kanye nesiqondiso ngokusekelwe emlandweni wakho wezokwelapha oyingqayizivele kanye nohlobo lwemithi yamanje.
C.Ukubonisana Nochwepheshe Bezempilo
Ngaphambi kokuqala noma yiluphi uhlobo olusha lokudla noma uhlobo lwezithako zemithi, kuyatuseka ukuthintana nochwepheshe bezempilo, ikakhulukazi uma unezimo zempilo ezicashile noma ukhulelwe, uncelisa, noma uhlela ukuhlinzwa.Uchwepheshe wezokunakekelwa kwempilo angakunikeza iseluleko esiqondene nawe, ecabangela izimo zakho zempilo ezithile kanye nokusebenzelana okungaba khona nemithi noma ukwelashwa okungenzeka uyakuthola.Ubuchwepheshe babo bungaqinisekisa ukusetshenziswa okuphephile nangempumelelo kwe-organic burdock root extract empilweni yakho yokugaya.
Isiphetho:
Ukukhishwa kwezimpande ze-Organic burdock kunikeza ikhambi lemvelo nelisebenzayo lezinkinga ezahlukahlukene zokugaya ukudla.Umlando wayo omude wokusetshenziswa kwendabuko kanye nezinzuzo zayo ezifakazelwe ngokwesayensi kuyenza ibe inketho ethembisayo kulabo abafuna ukukhululeka ezinkingeni zokugaya ukudla.Kodwa-ke, kubalulekile ukuqaphela ukuthi nakuba impande ye-burdock ingaba yinzuzo, kubalulekile ukubonana nochwepheshe bezempilo ngaphambi kokuyifaka ohlelweni lwakho, ikakhulukazi uma unezimo zezokwelapha ezikhona noma uthatha imithi.Ngokuqaphela nangesiqondiso esifanele, ukukhishwa kwezimpande ze-organic burdock kungaba isengezo esibalulekile ohambweni lwakho lokuthuthukisa impilo yokugaya ukudla.
Xhumana nathi:
U-Grace HU (Umphathi Wezokukhangisa)grace@biowaycn.com
UCarl Cheng (Umphathi Omkhulu/Umphathi)ceo@biowaycn.com
Iwebhusayithi:www.biowaynutrition.com
Isikhathi sokuthumela: Nov-17-2023
