L-carnitine: phindu ndi kuvulaza ndi chiyani, malamulo ovomerezeka ndi mavoti abwino kwambiri

L-carnitine ndi imodzi mwazotchuka kwambiri pakadali pano, zowonjezera masewera, makamaka pakati pa omwe amachita masewera olimbitsa thupi komanso njira zosiyanasiyana zachitetezo, zomwe ndizosiyana kwambiri.

Zomwe zikuchitika mozungulira L-carnitine ndi izi: gulu lamasewera ambiri limazindikira phindu lazowonjezera pamtunduwu (komabe, tapeza zoyipa), koma gulu lina liyenera kutchulidwa? Vitamini? Amino acid? Kapena Wowonjezera wamasewera winawake? Ndipo kodi ntchito yake ndi iti? Pankhaniyi pali chisokonezo chachikulu. Papepalali kuyesera kunapangidwa chilankhulo chodziwika kuti afotokozere zambiri za L-carnitine kwa onse omwe ali ndi chidwi ndi Zowonjezerazi.

Zambiri za L-carnitine

L-carnitine ndi amodzi mwa amino acid osafunikira. Dzina lina, locheperako, l-carnitine. M'thupi, mumakhala minofu ndi chiwindi. Kuphatikizika kwake kumachitika m'chiwindi ndi impso ndi ma amino acid ena awiri (ofunikira) - lysine ndi methionine, ndikuchita zinthu zingapo (mavitamini b, vitamini C, michere yambiri, ndi zina zambiri).

L-carnitine nthawi zina amatchedwa vitamini B11 kapena mtundu wa BT - komabe, monga tawonera pamwambapa, ndikutanthauzira kolakwika, chifukwa thupi limatha kupanga zake zokha. Pazinthu zina za L-carnitine zilidi zofanana ndi mavitamini a b, chifukwa cha zomwe kale zimadziwika ndi gulu lazinthu zomwe zimadziwika ndi dzina lachilendo "zinthu ngati vitamini".

Chifukwa chofunikira L-carnitine

Ntchito yayikulu ya L-carnitine, yomwe adayamba kugwiritsa ntchito ngati masewera othandizira mafuta kutulutsa mafuta mu mitochondria yamaselo, kuwotcha ndikugwiritsa ntchito ngati gwero lamagetsi (mawu oti "kuwotcha" alidi pamlingo waukulu). Kutengera izi, poganiza, kulandira Mlingo wowonjezera wa l-carnitine kumatha kuchepetsa kuchuluka kwamafuta mu thupi lathunthu ndikuwonjezera magwiridwe antchito ndi kupirira kwa thupi m'mawonekedwe awo osiyanasiyana - mafuta osinthidwa amagwiritsidwa ntchito ngati mphamvu , kupulumutsa glycogen.

Mwakuchita zinthu sizophweka. Ndemanga zakugwiritsa ntchito L-carnitine pamasewera ndizovuta kwambiri - kuyambira mwachangu mpaka kuzizira. Maphunziro akulu asayansi amakhalanso ndi vuto (nthawi zambiri ndi nkhani yanthawi zonse pazowonjezera zambiri zamasewera). Kufufuza koyambirira kunachitika ndi zolakwika zingapo, ndipo pambuyo pake sanapereke umboni wosatsutsika wa mphamvu ya L-carnitine pakumanga thupi ndi masewera ena. L-carnitine yomwe ili muzakudya zochokera ku nyama: nyama, nsomba, mkaka ndi zinthu zachilengedwe.

Kugwiritsa ntchito L-carnitine

Pansipa pali zotsatira zopindulitsa za L-carnitine. Ndikoyenera kutsimikizira kuti ichi ndi omwe akuti zotsatira zopindulitsa za L-carnitine chifukwa umboni womwe ulipo wasayansi ndiwotsutsana komanso kusiyanitsa mawu amalonda ndi chowonadi sizotheka nthawi zonse, ndipo zotsatira za placebo sizinathetsedwe.

1. Kuwongolera kunenepa kwa thupi ndikuchepetsa kwamafuta amthupi. Njira yochepetsera kulemera idafotokozedwa mwachidule m'ndime yapitayi. Amaganiziridwa kuti kumwa kwamankhwala owonjezera a l-carnitine kumathandizira kukonza kwamafuta amchere kumabweretsa kuonda.
2. Mphamvu zowonjezera zolimbitsa thupi ndi kuwonjezera mphamvu ndi kupirira kwa aerobic. Ndime iyi ikutsatira moyenera kuchokera m'mbuyomu. Mafuta amasandulika mphamvu zowonjezera, amapereka glycogen, kupirira komanso magwiridwe antchito amakula. Izi ndizofunikira makamaka kwa iwo omwe amachita zolimbitsa thupi za HIIT, zolimbitsa thupi zolemera komanso zopingasa.
3. Lonjezani kukana kupsinjika ndi kutopa kwamaganizidwe, ndikuwongolera magwiridwe antchito. Ndiye kuti, mwamaganizidwe, kulimbitsa CNS, L-carnitine imatha kuchedwetsa kuyambika kwa kuwonongera, komwe kumachitika, monga lamulo, kutopa kwamanjenje - ndi "olumala" poyamba. Kuphatikiza apo, kutenga L-carnitine kumatha kukulitsa zotsatira zolimbitsa thupi pakukweza magetsi ndi kunyamula olimpiki ku Olimpiki - chifukwa adakhudzanso dongosolo lamanjenje "kwathunthu", pamodzi ndi mafupa ndi mafupa (ngakhale ziyenera kumveka kuti ziyembekezo zazikulu kwambiri sizingachitike khalani olungamitsidwa apa).
4. Zotsatira za anabolic. Mawu odziwika komanso zotsatira zamaphunziro angapo kuti kugwiritsa ntchito L-carnitine kumayambitsa kuyankha kwa anabolic mthupi, lomwe liyenera kuwonedwa ngati lotsika. Chifukwa cha zomwe zikuchitika, ndi njira iti ya l-carnitine - sizikudziwika, pali malingaliro angapo, koma ndemanga zabwino ziliponso.
5. Chitetezo ku xenobiotic. Xenobiotic amatchedwa mankhwala achilengedwe omwe ndi achilendo m'thupi la anthu (mwachitsanzo, mankhwala ophera tizilombo, zotsukira, zitsulo zolemera, utoto wopangira, ndi zina zambiri). Pali zambiri zomwe l-carnitine imachepetsa zovuta zawo.
6. Tetezani dongosolo lamtima ndi "kuvala" msanga. Izi zimachitika pochepetsa cholesterol "choyipa" komanso antioxidant ndi antihypoxic effect, yomwe ili yofunikira pamasewera onse ndi mphamvu ndi ma aerobic.

Mavuto ndi zoyipa za L-carnitine

Pachikhalidwe amakhulupirira kuti L-carnitine Supplement yopanda vuto lililonse yokhala ndi zotsatirapo zochepa ngakhale pamlingo waukulu kwambiri kuposa momwe opanga amapangira. Mwa zina zoyipa, titha kutchula kusowa tulo (zotsatirazi ndizosowa) komanso matenda ena "trimethylaminuria". Zitha kuchitika kwa odwala omwe amalandira Mlingo wambiri wa L-carnitine ndikuwonekera kunja ndi fungo linalake, lofanana ndi nsomba, zomwe zimachokera mthupi la munthu ndi mkodzo, komanso wodwalayo, nthawi zambiri fungo silimamva.

Ngati pali zovuta zotere ayenera kusiya nthawi yomweyo kumwa L-carnitine. Makamaka mbali iyi muyenera kusamala ndi amayi omwe amatenga l-carnitine - amadziwika kuti ofanana ndi kununkhira kwa nsomba kungakhale chizindikiro cha mavuto ndi microflora ya madera apamtima, komanso mayi yemwe adamva madandaulo a mnzake , Amayamba kuthandizidwa "zilibe kanthu", osadziwa kuti vutoli lilidi mu chakudya cha masewera a Supplement.

Onaninso:

• Mapuloteni apamwamba kwambiri a 10 Whey: rating 2019
• Opeza 10 opambana kwambiri onenepa: rating 2019

Contraindications kulandira

Kutenga L-carnitine contraindicated mimba ndi mkaka wa m'mawere. Ngakhale pakadali pano, kutsutsanaku ndi njira yodzitetezera, kuphunzira zowopsa zenizeni pamilandu yotere pazifukwa zomveka sikunachitike ndipo sikudzachitika.

Simungatenge L-carnitine kwa iwo omwe akuyenera kuchita hemodialysis.

Kawirikawiri, koma pali zovuta zina za L-carnitine zosadziwika, zomwe zingaperekedwe ndi kupweteka kwa mutu. Zachidziwikire, Zikatero, muyenera kupita patsogolo ndikutenga L-carnitine kuti muime nthawi yomweyo.

Ndani amafuna L-carnitine?

Ngati tilingalira L-carnitine ngati chowonjezera chazakudya pamasewera ndi kulimbitsa thupi, osati ngati mankhwala kwa anthu omwe akusowa, ndizotheka kugawa magulu otsatirawa omwe angawathandize:

1. Othamanga omwe akuchita bwino kwambiri (monga masewera olimbitsa thupi ndi anaerobic), omwe amayang'ana kwambiri ndipo mwina amatenga nawo mbali pamipikisano. Poterepa L-carnitine ndi Supplement yowonjezera mphamvu ndi thanzi lathunthu pamasewera. Maonekedwe ndi kuwongolera kulemera kwake ndi kwachiwiri.
2. Oimira omanga thupi ndi olimba. Poterepa L-carnitine ndiye Wowonjezera wochepetsa mafuta ndikuwongolera kulemera kwake. Pali zofunika ndikutuluka kwa wothamanga: mafuta ocheperako amakhala bwino. Mphamvu pankhaniyi siyofunika kwambiri, mwachitsanzo, mkhalidwewo ndi wosiyana. Izi ndizomwe zimapangidwira L-carnitine - zosakhulupirira koma zowona.
3. L-carnitine wotchuka komanso tourniment. Kwa iwo ndikupirira ndikofunikira, ndipo kulemera kuyenera kuchepetsedwa chifukwa ndikulemera kwambiri pothana ndi bala ndikovuta.
4. Anthu amangokhala ndi moyo wathanzi ndikulimbana ndi pang'ono ponse - kuchuluka kwa mtima, kugwira ntchito ndi "chitsulo", ndipo zonsezi ndizoyambira moyo wokangalika - Kupalasa njinga, kuyenda, ndi zina zambiri. kuwonjezera kamvekedwe ka thupi lonse - othamanga a Amateur amathanso kugwiritsa ntchito L-carnitine.

Yesani kutenga anthu a L-carnitine omwe akufuna kuonda popanda masewera. Ndemanga pa njira iyi yogwiritsira ntchito l-carnitine yotsutsana - mulimonsemo, kuphatikiza kwa "L-carnitine + masewera olimbitsa thupi" kudzakhala kothandiza kwambiri pakuchepetsa thupi kuposa kungotenga L-carnitine.

L-carnitine: mafunso ndi mayankho otchuka

Tiyeni tiyankhe mafunso otchuka kwambiri okhudza L-carnitine, omwe angakuthandizeni kusankha nokha ngati mungagule Zowonjezerazi.

1. Kutentha Kodi mafuta a L-carnitine?

Yokha L-carnitine satentha chilichonse. Zolondola kunena: amino acid transportorul fatty acids m'malo mwa "processing" wawo ndikutulutsa mphamvu ku cell mitochondria. Ndi chifukwa cha izi ntchito zake ndi L-carnitine ndipo ayamba kuwona ngati Chowonjezera chopatsa thanzi kwa othamanga kuti athandize kuchepetsa kuchuluka kwamafuta amthupi.

Lavocarnitine ndiyothandiza bwanji pamtunduwu, makamaka - funsoli lingaganizidwe lotseguka mpaka kuwunika ndi zotsatira za maphunzirowo zikutsutsana (kuphatikiza, ambiri a iwo amatsatsa poyera). Ndizomveka kuganiza izi: L-carnitine itha kugwiritsidwa ntchito ngati Supplement, imathandizira kuwotcha mafuta amthupi, kumbuyo kwa kuchuluka kokwanira kwamaphunziro mumasewera omwe mumakhala mphamvu zambiri.

2. Kodi L-carnitine kuti achepetse thupi?

Yankho la funsoli lili m'ndime yapitayi. Ndikotheka kupanga bwino pang'ono: mafuta adasandulika mphamvu - mphamvu iyi iyenera kukhala yofunikira. Ndikofunika kuchita masewera amtunduwu omwe amaphatikizapo kugwiritsa ntchito mphamvu zambiri, TABATA, Kupalasa njinga, kuthamanga, kunyamula katundu, crossfit, etc.

Poyang'ana kumbuyo kwa mitunduyi titha kuyembekeza kuti thupi limadya glycogen, lingafune mphamvu zowonjezera pakutha kwamafuta. Apa zitha kuthandiza L-carnitine. Aliyense adalandira gawo l-carnitine ayenera "kugwira ntchito" pophunzitsa. Kutenga Supplement kuti "muchepetse thupi", ngakhale osachita masewera olimbitsa thupi - lingaliro lokayikitsa, zotsatira zake mwina zimangokhala zopanda pake.

3. Kodi L-carnitine imapeza minofu?

Malinga ndi kafukufuku wina L-carnitine ali ndi zotsatira zolimbitsa thupi za anabolic. Kodi "kuthamanga" kwa njira za anabolic mothandizidwa ndi l-carnitine sikudziwika - pali malingaliro ochepa mpaka atatsimikiziridwa ndi ochita kafukufuku. Mphamvu ya anabolic ya L-carnitine ikhoza kukhala yovuta kumvetsetsa pochita. Chifukwa kuchuluka kwa minofu kumatha kuchitika chimodzimodzi ndikuchepetsa mafuta - kulemera kwa wothamanga mwina sikungakwere kapena kuchepa.

Pofuna "kugwira" zotsatira za anabolic za l-carnitine ndizofunikira njira zopitilira patsogolo. Mwachidziwikire, anabolism yoyambitsidwa ndi kudya kwa L-carnitine imangokhala yowongoka komanso yosawonekera: powonjezera kukulitsa mphamvu yolimbikitsira maphunziro kuti minofu ikule. Kuphatikiza apo, l-carnitine imakulitsa chidwi - ndiyonso njira yowonjezera minofu ya minofu. Zowonjezera "zomangamanga" - minofu yambiri.

4. Kodi L-carnitine ndiyothandiza pophunzitsa?

L-carnitine imagwiritsidwa ntchito kuonjezera kupirira komanso kuphunzitsa kwathunthu onse mwamphamvu, ndi mitundu yothamanga ya masewera. Kuphatikiza maphunziro, omwe sangafanane ndi wina kapena mzake - mwachitsanzo, pokweza kettlebell.

Kwa l-carnitine akhala akugwiradi ntchito ngati Supplement yamasewera, kupereka mphamvu zolimbitsa thupi, gwiritsani ntchito njira yopitilira muyeso ya "zotsogola": chakudya chapadera chophatikiza kuphatikiza ndi L-carnitine. Njirayi imapatsa wothamanga mphamvu kuchokera kuwonongeka kwa mafuta acid ndikupangitsa kuti maphunziro azikhala olimba komanso olimba, ndikupangitsa kuti azigwira bwino ntchito. Zingakhale bwanji kuti muchepetse kunenepa? Kodi izi mumkhalidwewu zimangonyalanyazidwa. Njirayi ndi ya iwo omwe alibe nkhawa yochepetsa mafuta amthupi ndipo amangogwira ntchito zothamanga - mwachangu, mokwereka, mwamphamvu.

5. Kodi ndingatenge L-carnitine kwa atsikana?

Palibe kusiyana pakati pa L-carnitine supplementation pakati pa abambo ndi amai sichoncho zofunika kungowerengera kuchuluka kwa chowonjezera ichi kutengera kulemera kwake. Atsikana omwe amachita masewera olimbitsa thupi, crossfit ndi zina zamasewera amatha kugwiritsa ntchito l-carnitine kuti muchepetse kunenepa kwanu ndikuwongolera bwino maphunziro. Chokhacho chomwe chatchulidwa pamwambapa - sayenera kumwa L-carnitine panthawi yoyembekezera ndi kuyamwitsa.

Malamulo ovomerezeka a L-carnitine

Malangizo pakumwa L-carnitine ndi zowonjezera kuti ndi chimodzi mwazomwe zimagwiritsidwa ntchito, mosiyana ndi opanga osiyanasiyana. Pansipa pali mndandanda wa mfundo zazikuluzikulu zotengera levocarnitine, popanda zosintha pazapadera za Supplement ndi wopanga wina.

1. Mlingo wa tsiku ndi tsiku wa L-carnitine (wosazolowereka, koma mumapeza kuchokera ku zowonjezera) umatha kutha kuchokera 0.5 mpaka 2 g , ndipo kukula kwake ndikofanana molingana ndi kuchuluka kwa maphunziro ndi kulemera kwake kwa wothamanga. Chifukwa chake wothamanga akamakulira komanso momwe amaphunzitsira zolimba, ndimomwe amathandizira tsiku lililonse. Chifukwa chake, mtsikana wamng'ono yemwe sanaphunzitsidwe ndipo akungofuna kuchepetsa thupi akhoza kukhala 0.5 g patsiku. Mwachizolowezi, zowonjezera za L-carnitine zili ndi zogulitsidwa mwanjira yoyera - ndibwino kungotsatira miyezo yomwe wopanga amapanga.
2. Kutenga L-carnitine bwino maphunziro ang'onoang'ono a masabata 2-3 (mulimonse osapitilira mwezi), kenako kupumula kwa milungu ingapo ndi njira yatsopano. Njirayi ithandizira kupewa zovuta, chizolowezi chazomwe zimakhalapo kwa mankhwalawo komanso "zotsatira zakuthana".
3. Mlingo wa tsiku ndi tsiku ukhoza kukhala ogawika magawo awiri. Kuikidwa koyamba m'mawa asanadye, wachiwiri - kwa theka la ora asanaphunzire. Kutenga L-carnitine mochedwa siziyenera kukhala chifukwa cha "kulimbitsa" kwake. Izi zingayambitse kugona. M'masiku osaphunzitsidwa, mutha kumwa l-carnitine musanadye Chakudya cham'mawa ndi nkhomaliro.

L-carnitine imapezeka m'njira zosiyanasiyana: madzi (madzi ndi kukoma kwa zipatso), makapisozi ndi mapiritsi, komanso mawonekedwe a ufa.

L-carnitine wotchuka kwambiri wa 10:

1. L-carnitine mu mawonekedwe amadzimadzi

Maonekedwe amadzimadzi amakhala ndi mphamvu zambiri poyerekeza ndi mitundu ina yopanga, siphatikizanso zotumphukira za L-carnitine, komanso L-carnitine zamtundu wapamwamba. Kupanga makapisozi ndikosavuta chifukwa palibe chifukwa chosokonezera ndi kuchuluka kwake (zachidziwikire, ma CD oterewa ndiokwera mtengo kwambiri).

1) BioTech L-Carnitine 100000 Phula:

2) Chakudya cha SciTec L-Carnitine Ganizirani:

3) Phula Labwino Kwambiri L-Carnitine:

4) Mphamvu Yamphamvu L-Carnitine Attack:

2. L-carnitine makapisozi

L-carnitine makapisozi amakhalanso othandiza komanso osavuta pamlingo - palibe chifukwa chophikira, kuyeza ndi kusakaniza. Kumeza kapisozi wonse osatafuna komanso wokwanira kutha kwa kapisozi wamadzi (pafupifupi 1 Cup).

1) San Alcar 750:

2) SAN L-Carnitine Mphamvu:

3) Nutrion Dymatize Acetyl L-Carnitine:

3. Mapiritsi a L-carnitine

Fomu yamatabuleti imachitika pafupipafupi - mukamamwa mapiritsiwa ndibwino kuti musatafune (kusunga chinthucho) ndikungomeza ndi madzi.

1) Chakudya Chokwanira Kwambiri L-Carnitine 500:

4. L-carnitine mu mawonekedwe a ufa

L-carnitine mu mawonekedwe a ufa ndiosavuta kugwiritsa ntchito, chifukwa koyambirira koyenera kuyeza ndikuyambitsa, magwiridwe ake onse ndi ochepa poyerekeza ndi madzi amadzimadzi.

1) MyProtein Acetyl L Carnitine:

2) Mapuloteni Oyera L-Carnitine:

L-carnitine mu zakudya zachilengedwe

Zakudya zachilengedwe za L-carnitine ndizochokera ku nyama. Izi ndizosankha nyama, nsomba, nsomba, mkaka ndi mkaka (tchizi, curd, yoghurt etc). Chakudya chochokera ku zomera chimakhala ndi zochepa kwambiri za L-carnitine - pang'ono kuposa momwe zimakhalira mu bowa.

Tsatanetsatane wodabwitsa - kuchokera kuzinthu zachilengedwe mpaka kugaya kuchuluka kwa L-carnitine kuposa kuchokera ku zakudya zowonjezera. Izi sizikutanthauza kuti zowonjezera sizigwira ntchito, koma kugwiritsa ntchito kwawo kungathe ndipo kuyenera kutsutsana ndi khalidwe lokwanira loperekera.

Kodi ndiyenera kumwa L-carnitine?

L-carnitine sangatchulidwe kuti Zakudya Zowonjezera Zofunikira kwa othamanga - ambiri amaphunzitsa ndikuwonetsa zotsatira zabwino popanda izi. Ndi bajeti yocheperako kuti azidzipezera okha chakudya choyambirira - nthawi zonse komanso masewera - mapuloteni, opeza phindu, ma BCAAs, ndi zina zambiri.

Chabwino, ngati ndalama zikuloleza komanso zolinga zamasewera, kuwonjezera pakukonza masewera othamanga, komanso ntchito yochepetsa mafuta amthupi - ndizotheka kuyesa kugwiritsa ntchito L-carnitine, kuyesa palokha, pakuchita, kuthekera kovomerezedwa. Mokomera chowonjezera ichi, mwa zina, chitetezo chake ndi kuvomerezeka kwathunthu - si mankhwala ndipo mankhwalawa amaletsedwa kuti aziyenda mwaulere.

Ndemanga za L-carnitine supplementation

Alena

Ndisanayambe kugula ndimawerenga ndemanga zambiri za l-carnitine, ndidaganiza ngati ndigule. Anagwira mu holo ndi chitsulo kwa miyezi iwiri ndipo pomaliza adaganiza zogula l-carnitine. Tengani masabata atatu, mwina ndi zotsatira za placebo, koma kupirira kowonjezera, mphamvu idakulirakulira ngakhale mutatha kulimbitsa thupi, kulibenso kuchepa komanso kusowa mphamvu ngati kale. Ngakhale pa cardio wabwinobwino pambuyo mphamvu tsopano ali ndi mphamvu. Ndine wokondwa ndi.

Elena

Ndimachita crossfit, tili ndi gulu la pafupifupi onse omwe amatenga L-carnitine kuti aphunzitse kwathunthu ndikuwotcha mafuta. Kwa miyezi iwiri ndidataya makilogalamu 2 + pamimba chabwino kumanzere ndi m'mbali. Apa, mwina, onse adagwira ntchito limodzi - komanso katundu wolemera, ndi L-carnitine, koma ndipitiliza kutenga, chifukwa zotsatira zake ndizosangalatsa.

Oksana

Ndatsata L-carnitine kwambiri chilakolako chofuna kudya, zopanda pake! Muzimva njala nthawi zonse. Ngakhale mwina ndichifukwa choti ndimachita masewera olimbitsa thupi ndi zolemera komanso ma tabata. Mwina ntchitoyi imakhala ndi njala nthawi zonse. Ndiyesera kwa mwezi umodzi kuti ndisiye kumwa L-carnitine ndikufanizira.

Victor

Kutenga l-carnitine kwa miyezi isanu ndi umodzi yamaphunziro kuphatikiza pa masewera olimbitsa thupi. Ndikosavuta kuweruza kuthekera kwake potengera mafuta owotcha (ndili nawo, pang'ono), koma kuti chimapereka mphamvu ya "Energizer", ndichowonadi. Palibe chofanizira. Ndimagula makapisozi, nthawi zambiri SAN Power ndi Dymatize.

Maria

Mothandizidwa ndi abwenzi adayamba kumwa mafuta owotchera l-carnitine, ndiyabwino kwambiri, adati adataya kunenepa kwambiri pamwezi 6. Ndidamwa m'masabata atatu, osachita chilichonse ... Ngakhale mwina chifukwa choti sindinachite Kuchita masewera olimbitsa thupi ndi zomwe mumadya, ngakhale mukuyesera kutsatira, komabe tchimo lokoma…

Alina

Ndinayamba kumwa carnitine nditaphunzira miyezi iwiri. Wophunzitsayo adati akangopanga sakhala oyenera, pomwe thupi limakokedwa ndipo palibe katundu wolemera. Tengani mphindi 15 kalasi isanakhale mawonekedwe amadzimadzi anene kuti carnitine ndiyothandiza. Wophunzitsa analangiza BioTech kapena Power System.

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