Creatine: chifukwa chiyani kufunika kwa omwe angatenge, kupindula ndi kuvulaza, malamulo ovomerezeka

Creatine ndi chimodzi mwazinthu zodziwika bwino zowonjezera masewera olimbitsa thupi komanso masewera osiyanasiyana opirira (komanso oyimira madera ena amasewera, mwachitsanzo othamanga, osewera mpira, ochita masewera olimbitsa thupi ndi zina zambiri). Tsegulani chinthu ichi kalekale, koyambirira kwa zaka za zana la khumi ndi chisanu ndi chinayi. Komabe, mdziko la ochita masewera olimbitsa thupi "adaswa" mu 90-ies ya zaka zapitazo, mwachangu adapambana chisomo cha othamanga.

Izi sizosadabwitsa, chifukwa Mlengi (mosiyana ndi zina zambiri zotsatsa zotsatsa) adagwiradi ntchito. Ophunzitsidwa amalandila mwachangu komanso mwabwino mwa mawonekedwe owonjezera minofu ndi mphamvu. Pomwe cholengedwa chimanenedwa ngati chowonjezera chopanda vuto chilichonse chopanda zovuta. Dziko lamasewera lakhala likusilira fredderick yothandiza, yovomerezeka komanso yotetezeka, kuti kupambana kwa Mlengi kumveke. Munkhaniyi tiyesa "kupyola" zambiri pazachilengedwe.

Zambiri pazachilengedwe

Creatine ndi asafe wokhala ndi carboxylic acid - chinthu chachilengedwe chomwe chimagwira gawo lofunikira pakupanga mphamvu m'thupi. Thupi limapangidwa mu kapamba, chiwindi ndi impso kuchokera ku ma amino acid atatu: glycine, arginine ndi methionine ndipo mumisempha ya nyama ndi anthu. M'malo mwake, dzinalo limachokera ku mawu achi Greek kreas - "mnofu."

Creatine idatsegulidwa mu 1832 ndi wasayansi waku France Chevrelet. Pambuyo pake anapeza alireza - chinthu excreted mu mkodzo. Kuphatikiza apo, asayansi adatha kumvetsetsa kulumikizana kwa zinthu izi ndikuti si cholengedwa chonse chomwe chimasandulika kukhala mkodzo, mkodzo. Chifukwa chake, gawo la chilengedwe, chakudyacho chimatsalira mthupi. Zikuwoneka kuti m'manja otere tsogolo la cholengedwa monga Wowonjezera Zakudya Zakudya, lakonzedweratu. Komabe, zothandiza othamanga, zosankhazo zidagulitsidwa mwamphamvu pakati - theka lachiwiri la ma 90s.

Mlengi uti?

Pofuna kuti minofu igwire ntchito ndikuchepetsa kufunika kwa zinthu ATP (adenosine triphosphate)zomwe zimapatsa mphamvu zochepetsera izi. Molekyulu ya ATP "itagwira", imataya limodzi mwamagulu atatu a phosphate, ndikukhala ADP (adenosine diphosphate). Creatine imaphatikizidwanso ndi phosphate mu chinthu chimodzi (chinyama), amatha "kukonzanso" molekyulu ADP, ndikuisandutsanso ATP, yomwe iperekanso mphamvu zogwirira ntchito minofu.

Zikuwonekeratu kuti pomwe cholengedwa chimakhala chachikulu, m'pamenenso ATP m'thupi, komanso minofu yake yamphamvu komanso yolimba. Kuchuluka kwa zopanga zomwe zitha kupezeka kuchokera pachakudya wamba ndizochepa - apa zithandizireni zopangira masewera. Kugwiritsa ntchito tsiku ndi tsiku zopanga munthu wamba pafupifupi 2 g zikuwonekeratu kuti othamanga omwe akuchita masewera olimbitsa thupi phindu ili ndilokwera.

Komanso kulenga kumayambitsa glycolysis ndikuchepetsa zovuta zomwe zimatulutsidwa panthawi yochita masewera olimbitsa thupi lactic acid, motero kufulumizitsa njira yobwezeretsa minofu pambuyo pa gawo la maphunziro.

Ubwino ndi zotsatira za Mlengi

Otsatirawa ndi mndandanda wazotsatira zazikulu za chilengedwe, pafupifupi zonsezi zitha kuonedwa kuti ndizotsimikizika

1. Kukula kwa mphamvu zaminyewa, ndi mitundu ingapo: mphamvu wamba, kupilira kwamphamvu kwa mphamvu, ndi zina zambiri, chifukwa chogwiritsa ntchito makina omwe afotokozedwa m'ndime yapitayi, kubwezeretsa kwa ATP pogwiritsa ntchito chilengedwe.
2. Kuwonjezeka kwa minofu chifukwa cha kuchuluka kwa magwiridwe antchito, zomwe zimabweretsa mphamvu yolimbikitsira minofu. Kuchuluka kwa minofu (komanso mawonekedwe "a mawonekedwe" a minofu) amathanso kukulira chifukwa chosunga madzi chifukwa cha chilengedwe, chifukwa mamolekyulu ake amamanga ndi madzi. Komabe, mutasiya kumwa madziwo amapita.
3. Monga tanenera m'ndime yapitayi, cholengedwa "chimachedwetsa" kudzikundikira kwa lactic acid. Izi zimatsimikizira kuchira msanga komanso zimabweretsa zomwe zafotokozedwa mundime ziwiri zapitazi.
4. Pali umboni wosonyeza kuti chilengedwe chimagwiritsa ntchito njira zosiyanasiyana, nthawi zambiri mosawonekera, chimakulitsa zomwe zili m'thupi la mahomoni a anabolic: testosterone, hormone yakukula, kukula ngati insulin.
5. Komanso creatine imaletsa kupanga myostatin, peptide yapadera yomwe imalepheretsa kukula kwa minofu. Kuphatikiza apo, cholengedwa chimakhala chokhacho chotsekereza myostatin, zomwe zimatsimikizira kuti munthuyo ndiwotsimikizika (ndikofunikira kudziwa kuti zowonjezera zina zomwe zimagulitsidwa ngati "myostatin blockers" nthawi zambiri sizothandiza).
6. Zomwe zaperekedwa m'ndime zapitazi, zimatilola kuwonetsa momwe chilengedwe chimakhudzira, monga "Mayi wachinyamata". Nthawi yomwe nthawi zina imapezeka muutolankhani wamasewera.
7. Malinga ndi malipoti, zowonjezera za creatine zitha kukhala ndi phindu pamatenda amtima komanso amanjenje.
8. Creatine ili ndi zotsatira zochepa zotsutsana ndi zotupa (izi zimafunikiranso kafukufuku wowonjezera komanso umboni).
9. Apanso, mwina, wopanga akhoza kukhala ndi zochitika zotsutsana (izi zimafunikiranso kafukufuku wowonjezera komanso umboni).

Mavuto, zoyipa ndi zotsutsana

Ndizotheka kunena kuti chilengedwe ndi chimodzi mwazinthu zachitetezo pamasewera. Pafupipafupi zotsatira zake zimakhala zochepa, ndipo nthawi zambiri zimasinthidwa.

1. Kusunga madzi (komwe kumadziwika kuti "hydration" kowopsya) mukamapanga cholengedwa, komanso mutasiya kuyambiranso ("kusowa madzi"). Njirazi sizowopsa mwachilengedwe, kuchuluka kwake mthupi sikuyenera kuvulaza thanzi. Titha kunena kuti kusungidwa kwamadzi nthawi zambiri kumaganiziridwa molakwika ngati zotsatirapo zoyipa za Mlengi.
2. Ziphuphu ndi ma spasms nthawi zina amatchedwa zoyipa za Mlengi. Koma pakuchita, ubale wawo wachindunji sunatsimikizidwe mokhutiritsa.
3. Mavuto am'mimba ndi malo oti azikhala ochepa kwambiri mwa ogwiritsa ntchito Mlengi. Kutulutsa - kutengera opanga abwino otsimikizika, ndipo osagwiritsa ntchito regimen ndi "gawo lokweza" pomwe creatine monohydrate imagwiritsidwa ntchito makamaka.
4. Nthawi zina ziphuphu komanso khungu loyipa. Osati mwachidziwikire kuchokera kwa Mlengi, ndikuwonjezeka, kudzera pazotsatira zake, kupanga testosterone (zomwe ndizabwino kwambiri kukula kwa minofu!).
5. Muyenera kusamala pakupanga anthu owonjezera omwe ali ndi matenda a impso, makamaka ogwiritsira ntchito nthawi yayitali osapumira. Apa pali chiwopsezo chenicheni cha cholengedwa sichinaphunzire mpaka kumapeto, koma ndibwino kukhala otetezeka.
6. Contraindication yachikhalidwe mwa amayi pa nthawi yapakati ndi yoyamwitsa. Ngakhale atha kuvulazidwa bwanji, m'malo mongodzitetezera.

Chofunikira cha tsiku ndi tsiku cha creatine

Mlengi wachilengedwe yemwe ali munyama ya nyama zam'thupi. Ili m'matumba aakaunti opitilira 90% ya chilengedwe chonse chomwe chili mthupi. Mitundu yosiyanasiyana ya nyama (makamaka yofiira) ndi nsomba - gwero lachilengedwe la creatine. Chosangalatsa ndichakuti, izi ndizokwera kwambiri mu hering'i ya 2-2. Kawiri kuposa ng'ombe.

Mu mkaka creatine zili pang'ono - alipo, koma kakhumi zochepa kuposa nyama. Chodabwitsa n'chakuti, zakudya zina za zomera zimakhalanso ndi "nyama" yochepa kwambiri. Ku zinthu zachilengedwe monga creatine monga masewera owonjezera zosatheka mwakuthupi. Palibe amene amadya makilogalamu 8-10 a ng'ombe tsiku lililonse.

Chofunikira cha tsiku ndi tsiku cha Mlengi, monga tafotokozera pamwambapa, pafupifupi 2 g. Uku ndi kuwerenga kwa munthu wamba wolemera pafupifupi 70 kg. Zikuwonekeratu kuti wochita masewera olimbitsa thupi wolemera zoposa zana adzafunika zambiri. Amayi, chifukwa cha thupi ndi thupi amafunika kupangika pang'ono kuposa amuna. Komabe, izi sizimawanyalanyaza phindu la chilengedwe chowonjezera pakuchita masewera olimbitsa thupi.

Ponena za creatine monohydrate (mawonekedwe ofala kwambiri, omwe akugulitsidwa) opanga amalimbikitsa kuti tsiku lililonse mlingo wa 5 g Ndi supuni ya tiyi, ngati tikulankhula za mawonekedwe a ufa. Kuchuluka kwa mlingowu ndi thupi - ndi funso lina.

Mafunso wamba onena za mayankho a creatine

1. Kodi cholengedwa chimakhala ndi minofu?

Inde, zimathandiza, pazifukwa zomwe tafotokozazi. Zimagwira zinthu zingapo - mphamvu yowonjezera, ndipo, motero, mphamvu ya maphunziro, kuchedwa kwa madzi mu minofu, kumawonjezera kutulutsa kwa mahomoni a anabolic. Kuphatikiza apo, cholengedwa chimagwira ntchito ngati chosungira cha lactic acid, motero kufulumizitsa kuchira pambuyo pa kulimbitsa thupi.

2. Kodi mukufunikira kutenga cholengedwa podula?

Inde, kutenga cholengedwa poyanika koyenera chifukwa kumalimbikitsa kuwotcha mafuta, kumathandizira kuti pakhale mphamvu zamagetsi panthawi yopanda chakudya. Mphamvu zabwino zopanga zolengedwa paminyewa yamtunduwu zimachepetsa chiopsezo choti "chitha kugwa" pakauma. Alonda ambiri a hydration minofu akamatenga cholengedwa, koma sitiyenera kuwopa izi. Kusungunuka kwa madzi mu minofu, kumawoneka bwino, kumawapangitsa kukhala odzaza ndi atsatanetsatane. Kuphatikiza apo, madzi amapangitsa minofu kukhala yolimba - iyi ndi inshuwaransi yovulala.

3. Kodi ndizowona kuti chilengedwe chimasunga madzi mthupi?

Inde, ndizowona, izi zafotokozedwa kale pamwambapa. Mamolekyulu a chilengedwe amamanga madzi, motero kuchuluka kwake kumasonkhanitsidwa muminyama, "kuphatikiza" masiku angapo atayimitsa cholengedwa. Nthawi zambiri, m'malingaliro a okhalamo, "kusungira madzi" kumalumikizidwa ndi mawonekedwe abwinobwino, okometsa a munthuyo ndi matumba omwe akuyang'anitsitsa. Chifukwa chake, mikangano yosungira madzi posungira madzi. Minofu kusungunuka kwapakatikati kwamadzi mothandizidwa ndi chilengedwe kumangopindulitsa kokha: minofu imalimba ndikumasinthasintha, ndikupangitsa mphamvu ya "kasupe" ikadzaza mwadzidzidzi. Bwino maonekedwe ndi minofu.

4. Kodi ndizowona kuti cholengedwa chimawononga impso?

Pakadali pano palibe umboni wokhutiritsa wokhudzidwa ndi Mlengi pa impso mwa anthu athanzi. Komabe, kupewa zopweteka kwa anthu omwe ali ndi matenda a impso sangathe. Funso ili likufunikiranso kuti phunziroli ndi lokwanira komanso losakwanira (makamaka osati ndalama za omwe amapanga masewera olimbitsa thupi). Omwe ali ndi vuto la impso ndibwino kuti asayike pachiwopsezo ndikupewa kupanga zowonjezera.

5. Kodi ndiyenera kupuma ndikamamwa zolengedwa?

Zododometsa pakumwa kwa cholengedwa sizofunikira kwenikweni, koma ndizofunikira kuti muchepetse ziwopsezo zoyipa zomwe zimakhalapo ndikulola kulolerana. Mutha kutenga miyezi 1.5-2 ndikupumula milungu 2-4.

6. Kodi mukufunikira kutenga cholengedwa kwa oyamba kumene?

Inde, kwa omwe akuyamba kumene ndikofunikira kuti atenge chilengedwe, chidzawathandiza kufikira miyezo yakuthupi othamanga. Kupatula komwe kungapangidwe kupatula kuti kwa miyezi itatu yoyamba yamaphunziro - nthawi yotchedwa "nyengo yantchito zamitsempha." Oyamba kumene panthawiyi ndikukula pafupifupi dongosolo lililonse lamaphunziro ndi mphamvu iliyonse. Ngakhale kukula kwamitsempha sikunaperekedwe, wonyamula novice sakugwirabe ntchito ndi mphamvu zonse, motero cholengedwa chowonjezera chomwe samangofunika.

7. Kodi mukuyenera kutenga atsikana omwe amapanga zachilengedwe?

Atsikana amathanso kutenga zowonjezera zowonjezera, monga othamanga achimuna, palibe kusiyana kwakukulu pazotsatira zopanga zolengedwa zazimayi ndi zazimuna. Chifukwa cha kusiyanasiyana kwamtundu wa thupi (minofu yocheperako) kufunika kopanga kwa atsikana kutsika kuposa amuna. Tikuwonanso kuchita pang'ono pang'ono, ngati tingasunge zotsatira zamasewera (mwina si Mlengi, ndipo kuti atsikana omwe amaphunzira kulemera akadali ovuta). Ndipo zachidziwikire, muyenera kupewa kutenga cholengedwa panthawi yapakati komanso yoyamwitsa.

8. Ndi ndani amene muyenera kumutenga Mlengi?

• Wopanga amatha ndipo ayenera kupanga othamanga ngati maphunziro omwe akuchita, mwanjira ina pali mphamvu. Kuphatikiza pakupanga mphamvu kwamphamvu, powerport ndi zina zotero, mtundu uwu, womwe umafunikira mphamvu yayikulu "yophulika" - kunyamula, masewera osiyanasiyana omenyera nkhondo, kuthamanga, kusewera masewera (mpira, hockey, ndi zina zambiri)ndi mphamvu kupirira (kunyamula, kumenya nkhondo). Cholengedwa chimapereka mwayi kuti pakakhala mphamvu yayifupi ngati imeneyi.
• Oimira omanga thupi ndi olimba omwe amayesetsa kukhala ndi minofu yambiri ndikuwongolera mawonekedwe a minofu. Madzi, omwe amachepetsa wopanga amachititsa kuti minofu iwoneke "yodzaza".
• Omwe amamvetsetsa ndikuchepetsa kuchepa kwamafuta amthupi, osati kulemera kwathunthu komwe mungagwiritse ntchito creatine. Creatine amathandiza kuchepetsa subcutaneous mafuta. Koma osati mwachindunji, koma mozungulira, kupangitsa kulimbitsa thupi kukhala kogwira ntchito kwambiri, komwe kumabweretsa "kuwotcha" kwamafuta. Ndikofunika kudziwa kuti kulemera kwathunthu kwa thupi kumatha kukulirakulira chifukwa cha kuchuluka kwa minofu ndi kusunga madzi.
• Iwo omwe amatsata zakudya zamasamba (monga othamanga, osati othamanga). Kufunikira kwa cholengedwa kulipobe m'thupi lililonse komanso kusapezeka kwa nyama ndi nsomba kuti mumukhutiritse.
• Mutha kuyesa kutenga anthu opanga zinthu, omwe amangofuna kukhala ndi thanzi labwino ndikukhala ndi moyo wathanzi. Komabe, pakakhala kuti kulimbitsa thupi koyenera kudalira mtundu wina wa "wow zotsatira" sikofunikira kwenikweni.

Creatine: momwe mungasankhire ndikupanga?

Mtundu wotchuka kwambiri (komanso woyenera) wa chilengedwe ndi monohydrate. M'malo mwake, ndi chilengedwe ndi madzi, ngakhale ndichinthu cholimba cha ufa. Monohydrate itha kugulitsidwa ngati ufa komanso makapisozi. Makapisozi ndiosavuta pankhani ya mlingo - palibe chifukwa choyezera ndikuyambitsa.

Ndikoyenera kugula ndikugwiritsa ntchito mitundu yotsimikizika ya monohydrate. Ndipo apa atsogoleri ali ofanana kwa zaka zambiri - ichi ndi Ultimate Nutrition, Dymatize ndi Optimum Nutrition. Sitiyenera kukhala wotchipa creatine, atanyamula mu phukusi lalikulu - m'kuchita, mphamvu ya zinthu zotere ndi pafupifupi ziro. Zachidziwikire, ngakhale creatine yabwino muyenera kugwiritsa ntchito moyenera zomwe zidzakambidwe pansipa.

1. Ultimate Nutrition Creatine

2. Onetsani Zachilengedwe

3. Mulingo woyenera wa Nutrition Creatine

Mitundu ina yochepa ya chilengedwe:

• Alirezatalischi. Cholengedwa chokhala ndi alkali, mu chimanenedwa ngati chowonjezera chozizwitsa pakuchita kwake ndichabwino kwambiri kuposa monohydrate. Sichichita kalikonse kotere. Lye, yomwe imayenera kuteteza kuwonongeka kwa chilengedwe m'malo acidic am'mimba sizofunikira kwenikweni ndipo ndizofunikira. Creatine ndizochepa kwambiri zomwe zimawonongeka ndi asidi m'mimba ndipo zimalowa m'thupi.
• Pangani malate. Zowonjezeranso kuti Supplement ndizopangidwa ndi malic acid ndizosungunuka m'madzi. Mwachidziwitso, mwina si cholengedwa choyipa, koma umboni wabwinobe.
• Pangani hydrochloride. Mutha kunena chimodzimodzi ndi mfundo yapita, zotsatsa zambiri, pakuchita izi ndemanga ndizotsutsana ndipo maubwino pa monohydrate sizotsimikizika bwino.
• Njira zosiyanasiyana zoyendera, creatine, momwe nthawi zambiri monohydrate imasakanikirana ndi zinthu zosiyanasiyana zothandizira - mwachilengedwe ma BCAAs ndi ma amino acid ena, shuga, mavitamini, ndi zina. Mwachidziwitso ndizotheka osati zoyipa, koma zopanda phindu zandalama. Ndikosavuta kugula zonse padera ndikuphatikizana ndi creatine. Zotsatira zake zidzakhala chimodzimodzi, koma zotsika mtengo.

Zikuoneka kuti creatine monohydrate pakadali pano ndiye njira yabwino kwambiri yopangira mtengo + wabwino +.

Malangizo oti mutenge chilengedwe

Cholengedwa chitha kutengedwa m'makina awiri akulu, ndi gawo loyipiritsa popanda ilo. Gawo lotsitsa lomwe tikulimbikitsidwa kuti mugwiritse ntchito polenga chilengedwe likutchuka ngati zowonjezera masewera. Mwanjira imeneyi masiku angapo oyamba (kawirikawiri masiku 5-7) wothamangayo amagwiritsa ntchito milingo ingapo (4-6) 5 g, kenako tsiku limodzi mlingo wa 3-5 g.

Tsopano gawo la boot silikugwiritsidwa ntchito, ndipo tengani tsiku limodzi mlingo wa 5g ndi onse. Ndikulandiridwa kotereku kumapangidwanso m'thupi ndipo zotsatira zomaliza za njira ziwirizi zovomerezeka ndizofanana. Zotsatira za gawo la boot chifukwa chogwiritsa ntchito cholengedwa zimawoneka mwachangu, koma njirayi ndiyokwera mtengo chifukwa chogwiritsa ntchito kwambiri mankhwalawo. Chifukwa chake, njira zonse ziwiri zimagwirira ntchito - momwe angapange chisankho cha wothamanga.

Ndi chiyani china chofunikira kudziwa?

• Nthano yachikale yosagwirizana kwa cholengedwa ndi caffeine imatha kuonedwa kuti ndi yopanda tanthauzo. Okonda khofi wolimba kwambiri komanso malo ophunzitsira asanamwe ndi caffeine amatha kupuma mosavuta.
• Zimatsimikiziridwa mwasayansi kuti kudya kwa cholengedwa molumikizana ndi chakudya "chofulumira" kumawonjezera mphamvu ya zowonjezera izi ndizomwe zimapangitsa ufa wa monohydrate kusungunuka mu mphesa kapena madzi ena aliwonse okoma azipatso. Ma capsules atha kukhala amadzi omwewo kuti asambe.
• Imagwira bwino ntchito komanso kuphatikiza kwa protein + amino acid (kuphatikizapo BCAAs). Lingaliro la kayendedwe ka zolengedwa mu ichi ndikumanga - kuphatikiza kwa zolengedwa ndi chakudya ndi zomanga thupi.
• Pali umboni kuti vitamini E itha kukulitsa mayamwidwe ndi zotsatira zabwino za chilengedwe. Mutha kugula tocopherol acetate mu makapisozi ndikutenga molumikizana ndi creatine.
• Kuchokera pamwambapa zikuwonekeratu kuti kugwiritsa ntchito kwa cholengedwa mogwirizana ndi masewera olimbitsa thupi (mapuloteni ndi opeza, ma amino acid ndi BCAA) sizotheka komanso zofunika kwambiri.

Malamulo owonjezera othandizira

Asanatenge othamanga ayenera kusankha momwe zingatengere Mlengi ndi gawo lotsitsa kapena ayi. Ndikofunika kukumbukira kuti zotsatira zazitali sizisintha. Mulingo woyenera wa tsiku ndi tsiku wa ufa wa creatine monohydrate uyenera kuganiziridwa pamaphunziro ambiri 5 magalamu ndi supuni ya tiyi yopanda zithunzi. Kutsegula mlingo wa 5 g akutengedwa 4-6 pa tsiku.

Anthu omwe ali ndi kulemera kocheperako ndipo msungwana atatha kugwiritsa ntchito masabata 1-2 amatha kuchepetsa mlingo wa creatine mpaka magalamu atatu patsiku (atsikana omwe akugwira ntchito "Mlingo wa chilengedwe" mosaganizira pang'ono poyerekeza ndi amuna). Monga tafotokozera pamwambapa, panthawi yamimba ndi mkaka wa m'mawere, amayi amatenga chilengedwe samayenera kukhala.

Anthu a NetResident atha kutenga chilengedwe chifukwa Kuphatikiza pa kuchuluka kwa minofu ndi mphamvu yake imakhalabe ndi zinthu zingapo zothandiza, monga tafotokozera pamwambapa. Choyipa chachikulu chomwe chingachitike, koma zotsatira zake popanda masewera kapena zochitika zilizonse zolimbitsa thupi siziwoneka. Omwe adagwira ntchito yolemetsa yolembedwa ndiwothandiza mofanana ndi othamanga.

Nthawi yabwino yotenga zolengedwa mutatha kulimbitsa thupi. Pakadali pano, minofu imangolakalaka gawo latsopano la Supplement. Mutha kutenga zolengedwa nthawi yomweyo ndi wonenepa, mapuloteni, amino zidulo - zimangokhala bwino.

Masiku opumula kuchokera ku maphunziro, chilengedwe chimatha kutengedwa nthawi iliyonse.

Kodi ndiyenera kutenga cholengedwa?

Kwa wopanga mutha kunena inde. Zimagwira ntchito zowonjezerapo masewera, zothandiza komanso zovomerezeka mwalamulo. Ochita masewerawa atha kusintha zotsatira zawo atatenga cholengedwa ndi zovuta zochepa.

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