Masika aliwonse, madontho a chipale chofewa amabwera kuchokera kunkhalango kupita ku holo, amayesetsa kuti akhale ndi minofu, osazindikira konse kuti iyenera kuumitsidwa ndipo azikhala ndi mawonekedwe awo pofika dzinja lotsatira. Nthawi yomweyo, opondaponda komanso othamanga amadziwa kuti mafuta onse omwe amasonkhanitsidwa nthawi yachisanu ayenera kuchotsedwa, ndipo izi ziyenera kuchitidwa mwanjira yoti osati kungopangitsa kuti minofu ikhale yolimba komanso yokongola, komanso kuti akhalebe ndi mphamvu yogwira ntchito. Izi ndizowona makamaka kwa othamanga a CrossFit. Koma pa zonsezi, mufunika masewera olimbitsa thupi kuti muumitse, zomwe zingachepetse zovuta zoyipa m'minyewa, ndikuziwonetsetsa m'matumba a adipose.
Kusiyana pakati kuyanika ndi kuonda
Musanaganize zopatsa thanzi masewera pakuumitsa thupi, muyenera kukumbukira momwe kuyanika kumasiyana ndi kuwonda kosavuta komanso chifukwa chake kuli kovuta popanda kugwiritsa ntchito zopatsa mphamvu. Chifukwa chake, kuchepa thupi kwenikweni ndikuchepa kwa thupi lathunthu, poyambitsa njira zophatikizira. Mutha kuonda:
- Kukhetsa madzi.
- Kutulutsa madzi ndi mafuta.
- Kuchotsa mafuta amthupi.
- Kukhetsa minofu.
- Mwa kukhathamiritsa machitidwe onse amthupi.
- Kutentha minofu ndi mafuta.
Nthawi zambiri, pamene kunenepa kumatanthauza, makamaka ndi atsikana, sikuti zimangokhala za mawonekedwe, koma za chizindikirocho pamiyeso. Monga lamulo, ndizopweteka, ndipo njira zomwe zimagwiritsidwa ntchito zimayambitsa kuyambitsa konse kwazinthu. Makamaka, mutha kuonda pokhapokha ndi minofu, ndikusunga mafuta amthupi lonse. Izi zimachitika kawirikawiri, koma zimachitika.
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Kuyanika ndi chiyani? Ambiri anganene kuti uwu ndi mtundu wa kuchepa thupi. Koma ayi! Kuyanika ndi ngalande yamadzi, ndikuwotcha mafuta. KOMA! Chofunikira kwambiri pakuyanika ndikukulitsa kusungidwa kwa minofu. Ayi, sitikunena za kupeza misa yatsopano, chifukwa popanda macroperiodization kapena kutenga AAS ndizosatheka, koma kungosunga. Dziwani kuti othamanga ambiri amasambira koyamba mu nyengo yopuma, ndipo pokhapokha, mpikisano usanachitike, amayamba kuyanika, kusunga 90% ya minofu yomwe apeza (bwino).
Izi zikutanthauza kuti zinthu izi ndizofunikira pakuwuma:
- Kutayika kwa sodium ndi madzi. Amapereka magazi omwe amawundana, koma amachepetsa khungu khungu patsogolo pa minofu, zomwe zimawapangitsa kukhala owoneka bwino.
- Kusunga minofu. Chifukwa chiyani mankhwalawa amagwiritsidwa ntchito kuti, pomwe kusintha kwamphamvu kumayambitsidwa, kumalepheretsa kukhathamiritsa, potero kumabwezeretsa microdamage iliyonse, ngakhale kuti siyabwino kwambiri, koma kumachepetsa kuchepa kwa minofu.
- Kutentha kwamphamvu kwamafuta. Yotsirizira, nawonso, imatheka ndi njira zenizeni. Mwachitsanzo, microperiodization ya zakudya ndi kuchuluka katundu ndi mathamangitsidwe ambiri kagayidwe (zambiri mu "zimam'patsa kusintha").
Monga mukuwonera, ngakhale kufanana kwakunja, njira zopezera zotsatira ndizosiyana kwambiri. Palinso funso lina - kodi ndizotheka kuuma popanda masewera azakudya? Inde, koma kuchepa kwa minofu kumakhala kwakukulu kwambiri, ndipo cholakwika chilichonse pakudya ndi kuchita masewera olimbitsa thupi chimapangitsa kutayika kwakukulu, kwakukulu kwambiri kwa minofu ya minyewa, ndikupangitsa kuyanika kumeneku kukhala kopanda phindu.
Ngakhale zakudya zamasewera sizimatha kukuthandizani kuti muume bwino. Mwachitsanzo, pazinthu zina, zina zowonjezera kukakamiza mankhwala zimafunikira. Zonsezi ndizokhudza mawonekedwe amunthuyo.
Tiona momwe masewera azakudya amathandizira kuti ziume, zomwe tingagwiritse ntchito komanso momwe tingakwaniritsire zotsatira zabwino pakulinganiza kotere.
Mitundu ya masewera olimbitsa thupi kuyanika
A chakudya chachikulu masewera osiyanasiyana ntchito kuyanika. Koma kodi zonsezi ndizofunikira? Ayi! Ayi! Ndiponso ayi! Izi zimatengera mawonekedwe azakudya zanu ndi masewera othamanga. Mwachitsanzo, ngati mumadya chakudya chokwanira chokwanira ndikuthira thupi lanu mitundu yambiri ya mavitamini, ndiye kuti mutha kupewa kugula ma multivitamin.
Nthawi yomweyo, ngati mumagwiritsa ntchito mapuloteni ovuta muzakudya zanu, ndiye kuti, kupatula kutseka zenera la protein, simukufunika whey protein. Koma tiyeni tiwone bwino momwe masewera olimbitsa thupi pakuumitsa amathandizira kuteteza minofu yamthupi m'thupi.
| Zakudya zamasewera | zotsatira zake |
| Mavitamini ambiri | Kulipira kuchepa kwamphamvu, komwe kumakuthandizani kuti muchepetse zomwe zimachitika m'magulu akulu am'magazi, kwinaku mukusungabe mafuta, ndikuchotsa madzi ochulukirapo. Chofunika kwambiri, chimakuthandizani kuti mukhale ndi minofu yambiri. |
| Mapuloteni a Whey | Kulipira kuchepa kwamphamvu, komwe kumakuthandizani kuti muchepetse zomwe zimachitika m'magulu akulu am'magazi, kwinaku mukusungabe mafuta, ndikuchotsa madzi ochulukirapo. Chofunika kwambiri, chimakuthandizani kuti mukhale ndi minofu yambiri. |
| Glutamine | Kulipira kuchepa kwamphamvu, komwe kumakuthandizani kuti muchepetse zomwe zimachitika m'magulu akulu am'magazi, kwinaku mukusungabe mafuta, ndikuchotsa madzi ochulukirapo. Chofunika koposa, chimakuthandizani kuti mukhale ndi minofu yambiri yomwe ikupezeka. |
| Zamatsenga | Kugawikanso kwa nkhokwe zamagetsi, zomwe zimathandizira kupititsa patsogolo kuwonongeka kwa lipids pomwe nthawi zambiri kumakhala malo ogwiritsira ntchito glycogen. Ilinso ndi mphamvu ya kutentha, komanso mathamangitsidwe amadzimadzi am'munsi ndikulimbitsa mtima wamtima. |
| BCAA | Kulipira kuchepa kwamphamvu, komwe kumakuthandizani kuti muchepetse zomwe zimachitika m'magulu akulu am'magazi, kwinaku mukusungabe mafuta, ndikuchotsa madzi ochulukirapo. Chofunika kwambiri, chimakuthandizani kuti mukhale ndi minofu yambiri. |
| Omega 3 mafuta | Malamulo a mafuta a cholesterol kuti apange maziko abwino a anabolic ndi testosterone synthesis. Chifukwa cha kapangidwe kake, imawonjezeranso magwiridwe antchito m'malo ophunzitsira, omwe nawonso amachulukitsa kugwiritsidwa ntchito kwa ma kilocalories, kuthandiza kuwononga triglycerides. |
| Opereka nayitrogeni | Kufulumira kwa kuchira ndikumangidwa kwamitsempha yamagazi ndi nayitrogeni wowonjezera, chifukwa cha kapangidwe kake, kumawonjezeranso kuyeserera kwa malo ophunzitsira, omwe nawonso amachulukitsa kumwa ma kilocalories omwe amathandizira kuwononga triglycerides. |
| Zolemba zambiri | Kulipira kuchepa kwamphamvu, komwe kumakuthandizani kuti muchepetse zomwe zimachitika m'magulu akulu am'magazi, kwinaku mukusungabe mafuta, ndikuchotsa madzi ochulukirapo. Chofunika kwambiri, chimakuthandizani kuti mukhale ndi minofu yambiri. |
Pozindikira mfundo zazikuluzikulu za momwe masewera azamasewera azimayi ndi abambo amathandizira kukhalabe ndi minofu yolimba. Tidzayesa kuyang'anitsitsa momwe ichi kapena chinthucho chimakhudzira kapangidwe kake kagwiritsidwe ntchito kake ndi kalori.
Mavitamini ambiri
Pa nthawi yowuma (makamaka mgawo lomaliza), pamakhala zoperewera zazikulu zamafuta azakudya. Nthawi zambiri, munthu pazigawozi amangolekerera pazinthu zingapo. Nthawi yomweyo, mavitamini amayamba kutsukidwa mthupi lonse. Izi zimachitika chifukwa cha kukhathamiritsa konse komanso kuchotsa madzi owonjezera.
Kuti muwabwezeretse, pamafunika maofesi a multivitamin, omwe amalola kuti thupi lizisowa mavitamini oyenera okhala ndi kalori yambiri komanso mchere watsopano wamadzi. Imwani molingana ndi malangizo. Musapitirire mlingo.
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Mapuloteni a Whey
Mapuloteni a Whey omwe amapezeka mumapuloteni amagwedezeka, ngakhale samatha kuletsa kuwonongedwa kwa minofu yaminyewa, ali ndi mayesedwe othamanga kwambiri m'magazi. Chifukwa chake, mutagwiritsa ntchito munthawi yake, gawo la amino acid chifukwa cha mayamwidwe ake sichiwotchedwabe shuga ndipo amalowa minofu ya mnofu.
Mapuloteni potency ndi ochepa (poyerekeza ndi BCAA). Ichi ndichifukwa chake mapulogalamu onse azakudya ndi kuyanika adapangidwa kuti azikhala ndi chakudya chambiri. Phindu lalikulu la kugwedezeka kwa mapuloteni ndikuti amalowa m'magazi pafupifupi popanda kupukusa, ndipo njira zowonongera zimachitika nthawi yomweyo. Pomwe mapuloteni ena akuwotchedwa, zotsalazo, zomwe sizinakhudzidwe ndi maselo a chiwindi, zimapanga bwino ATP, ndipo chifukwa chake ulusi watsopano wa minofu.
Tsoka ilo, ndikosatheka kupanga minofu ndikuwotcha mafuta, chifukwa munthawi ya hypocaloricity, mfundo za kuchira kwakukulu zidzatsitsidwa. Komabe, kusunga mpaka 90% ya minofu ya minofu kudzera kuwonjezeka kwa kudya kwa mapuloteni ndicholinga chenicheni.
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Glutamine
Glutamine, monga whey protein, ndi anti-catabolic. Chomwe chimachitika ndikuti pomwe madontho a glycogen amayimitsidwa, ulusi womwe umalumikizidwa nawo umawonongeka, ndipo ndi glutamine (glutamine) yomwe imamasulidwa ku mitochondria ya minofu, yomwe imalowa m'magazi ambiri. Ndikamagwiritsa ntchito mphamvu zonse, panthawi yophunzitsira yomwe cholinga chake ndikuwononga koyambirira kwa malo ogulitsira a glycogen, ndi imodzi mwazoyamba kupasuka ndikuwotcha shuga. Popeza ndi cholumikizira chomanga thupi, ngati simulipira kutayika kwa glutamine, mutha kutaya mosavuta kukula kwakukulu kwa malo osungira a glycogen, omwe kwa nthawi yayitali (ngakhale kutha kwa kuyanika) kumachepetsa kupirira kwa othamanga.
Muyenera kumwa asidi wa glutamic pokhapokha mutaphunzitsidwa, ndipo mutangotseka zenera la zimam'patsa mphamvu (chabwino, kapena kutseka zenera la mapuloteni osadya).
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Zamatsenga
L-Carnitine ndi amino acid wofunikira wopezeka munyama yofiira. Koma, popeza kumwa nyama yofiira sikutheka chifukwa cha mafuta amkati, imagwiritsidwa ntchito kwambiri pakuyanika. Zotsatira zake zazikulu:
- Kuthamangira kwa kugunda kwa mtima - kumapangitsa kukhala kosavuta kufikira komwe zimayaka mafuta.
- Tumizani ku njanji zamafuta. Zotsatira zake ndizofanana ndi salbutamol, koma popanda zovuta.
- Kuyendetsa pamayendedwe a cholesterol. Zimathandiza pokhapokha pakapezeka cholesterol woyipa.
- Kuchulukitsa mphamvu. Ndi zotsatira za kutulutsa mafuta opaka mafuta m'magazi.
Ndiotetezeka. Chokhacho chokha ndikuti mutha kumwa izi musanaphunzire. Nthawi yonseyi, imakhala yopanda ntchito, ndipo ikamadya musanadye, mapuloteni oyendetsa omwe amapangidwa amatha kukhala chinthu chachikulu pakupezeka kwa zolembera za cholesterol.
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BCAA
Pakutsitsa, ulusi wa minofu umawonongeka pang'ono. Pa nthawi imodzimodziyo, kugwiritsa ntchito puloteni kugwedeza sikungathandize kulipira zomwe zatayika, chifukwa pakakhala kuchepa kwakukulu kwa kalori, puloteniyo itha kuwotchedwa shuga kuti ikwaniritse nkhokwe zamagetsi (kuphatikiza glycogen). Ma amino acid olondola a nthambi amalowa m'magazi pafupifupi mwachindunji, kudutsa njira yogaya chakudya. Amagwiritsidwa ntchito nthawi yomweyo asanaphunzitsidwe kapena pophunzitsidwa, adzakhala ndi nthawi yobwezeretsa ulusi wamtundu popanda kusokonezedwa ndi ma glycogen cell komanso osawotchedwa.
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Omega 3 mafuta
Pa nthawi yopanga zinthu mthupi, macro- ndi ma microelements amatsukidwa mofanana, zomwe zimapangitsa kuti mafuta a omega asowe. Ndipo, ngati chakudya choyenera chimadzaza ndi mafuta osakanikirana komanso zovuta zonse, ndiye kuti mu zakudya, zakudya zambiri zomwe zili ndi Omega 3 zimakhala zosafikika kwa wothamanga, kuphatikiza. nsomba. Chifukwa chake, pakuumitsa, ndikofunikira kuti mukhalebe ndi Omega 3 ndi Omega 6, yomwe ingalimbikitse kupanga cholesterol yowonjezera, yomwe ingalimbikitse testosterone, ndipo, moyenera, kusunthira zolemera za anabolic, kupewa zovuta zoyipa zamatenda am'mimba mitochondria. Tengani chakudya cham'mawa ndi chamadzulo, komanso ma multivitamini ndi mitundu yambiri.
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Opereka nayitrogeni
Pali zotsutsana zambiri zakufunika kwa omwe amapereka nayitrogeni pakuyanika. Mbali inayi, opereka ndalama amapanga mpope wabwino, womwe umakuthandizani kuti muchepetse mphamvu zamaphunziro apamwamba. Izi, zimayendetsa kugunda mwachangu kudera lotentha mafuta, ndikupanga kutulutsa mphamvu kochulukirapo ndi kuchepa kwakanthawi kochepa.
Koma chofunikira kwambiri ndikuti opereka nayitrogeni amakulolani kuti muchepetse kuwonongeka ndi kusakanikirana kwa ulusi wa minofu womwe wawonongeka panthawi yochita masewera olimbitsa thupi, womwe umalola ma amino acid kuti abwezeretse dongosolo lonse, mpaka njira zokonzanso ndi kukhathamiritsa zomwe zimayambitsa katemera zimayamba, zomwe zimachepetsa kukula kwa minofu ya minofu. Tengani monga mwalamulidwa.
Prophylaxis ndi mankhwala ena
Palinso zowonjezera masewera olimbitsa thupi pamayendedwe, omwe amagwiritsidwa ntchito ndi atsikana ndi abambo:
- Antiestrogens. Anagulitsa pa mankhwala aliwonse. Pakulimbitsa thupi, imadziwika kuti ndi doping. Akayanika, amachepetsa kuchepa kwa testosterone kukhala ma estrogens, omwe amachepetsa kuchuluka kwa minofu ya adipose.
- Kutentha kwamatenthedwe. M'malo mwake, amawerengedwa kuti ndi mankhwala osokoneza bongo, omwe amalimbikitsanso kupatsira thupi panjanji zamafuta. Auma mwamphamvu.
Nthawi yomweyo, pali zinthu zingapo zofunikira zothandizira, ndizothekanso kukhala mankhwala azamankhwala kuposa zinthu zamasewera:
- Zovuta za calcium D3.
- Zovuta zokhala ndi ziwalo.
- Zovuta pakusunga mitsempha.
Zomalizazi ndizofunikira kwambiri pamapeto omaliza, pomwe, pakalibe sodium ndi mafuta, mitsempha imawuma ndikukhala yopunduka, zomwe zimatha kuphulika panthawi yochita masewera olimbitsa thupi, ngakhale zili zochepa.
Zomwe mungasankhe mukamauma?
Kuyanika ndichinthu chodziwika bwino, osati kungotayika kwamafuta okha, komanso kutayika kwamadzimadzi kumathandizira. Chifukwa chake, pali zinthu zomwe muyenera kuzisiya pazakudya zanu, kwakanthawi kwakanthawi. Choyamba, tikulankhula za chakudya chokhala ndi glycemic index. Sizachabe kuti mapulani ambiri azakudya omwe amapangidwira kutaya mafuta amapangidwira mitundu yopanda mavitamini, kapena maboma ena osinthasintha. Nchifukwa chiyani kuli kofunika kwambiri? Zonse ndizokhudza insulin. Pafupifupi carbohydrate iliyonse, mosasamala kanthu kuti ndi yovuta bwanji, posakhalitsa imasandulika shuga, yomwe imapangitsa kuti maselo azitseguka ndi insulin ndikudzaza depo ya glycogen. Zikuwoneka kuti pangakhale zabwino, koma! Nthawi yomweyo, glucagon imasiya kupangidwa, chifukwa chake njira zopangira mphamvu zimachepa. Thupi limatha kuthyola mphamvu kuchokera ku mitochondria yotseguka munthawi ya minofu kuposa kuyamba kuyatsa mafuta.
Ndipo, ngati ndizosatheka kukana kuchuluka kwa chakudya, ndiye kuti chimachokera ku chakudya chokhala ndi index ya glycemic, kuphatikiza zinthu monga:
- Shuga.
- Mazira a Maltose.
- Shuga.
- Kupeza chakudya.
- Wowuma.
Tiyenera kusiya kwathunthu. Ngakhale khofi iyenera kumwa popanda shuga kwa nthawi yowuma. Mbali yachiwiri imagwirizanitsidwa ndendende ndi madzi, kapena, kukhala olondola kwambiri, ndi mchere.
CHOFUNIKA KUDZIWA: Gawo lotsatirali lili ndi mfundo zotsutsana. Aliyense wa iwo ali ndi ufulu wokhalapo. Zili kwa inu kutsata malingaliro ena kuwononga thanzi, kapena kusintha thupi pazosowa zoyanika.
Sodium
Ndi za sodium. Ili mu:
- Mchere wodyedwa.
- Zogulitsa zilizonse zamkaka.
Ndipo, ngati mutha kukana mchere, ndiye kuti mkaka zonse ndizovuta kwambiri. Choyamba, tiyeni tipeze vuto.Sodium mankhwala enaake amatha kumanga madzi, ndikupanga mankhwala osasunthika. M'malo mwake, madzimadzi ambiri mthupi lathu samatulukamo chifukwa cha sodium yokha. Nthawi yomweyo, ma dietetics amakono akuti munthu amadya katatu kapena kanayi kuposa sodium chloride kuposa momwe amafunira kuti akhale ndi njira zabwino. Pokana mankhwala omwe ali ndi chinthuchi, mumayamba kuwachotsa. Ndipo ndi iyo, madzi ochulukirapo amatuluka. Zachidziwikire, muzonse zomwe muyenera kudziwa kuti muime. Makamaka, ngati sodium itatha kwathunthu ndipo madzi ambiri atuluka, mutha kufa ndi matenda amtima. Milandu yotere ndiyosowa kwambiri. Pakumanga thupi, mlandu umodzi wokha wa Andreas Münzer amadziwika - yemwe anali wouma chaka chonse, ndichifukwa chake adamwalira chifukwa chamagazi owonjezera.
Komabe, musapumule - pakuchita masewera olimbitsa thupi (kulimbitsa thupi / kumanga thupi pagombe, itchuleni zomwe mukufuna), zoterezi ndizochulukirapo. Chifukwa choti pamakhala minofu yocheperako mthupi, ndipo muyenera kuwoneka owoneka bwino pamipikisano komanso pazithunzi zazithunzi, ambiri amaumitsa matupi awo mpaka kufa kwakumwa madzi.
| Wothamanga | Chifukwa cha imfa |
| Rob Sager | Matenda a mtima amayamba chifukwa cha kuchepa kwa madzi m'thupi. Mtima sungathe kuthana ndi katunduyo chifukwa chakukula kwa magazi. |
| Mike Mentzer | Matenda a mtima amayamba chifukwa cha kuchepa kwa madzi m'thupi. Mtima sungathe kuthana ndi katunduyo chifukwa chakukula kwa magazi. |
| Scott Klein | Aimpso kulephera chifukwa cha kwambiri aukali njira kuyanika. Panali minofu necrosis mu impso zonse, zomwe zidapangitsa kuti kupatsirana kwa impso kwachitatu sikukadapulumutsa wothamanga. |
| Marianne Komlos | Aimpso kulephera chifukwa cha kwambiri aukali njira kuyanika. Panali minofu necrosis mu impso zonse, zomwe zidapangitsa kuti kupatsirana kwa impso kwachitatu sikukadapulumutsa wothamanga. |
Zogulitsa mkaka
Tikakuwopani ndi kuyanika kwambiri, mutha kupita kumalo ena otsutsanawo. Kukana kuchokera ku mkaka. Inde, mkaka mumakhala shuga ndi sodium wochuluka kwambiri - zonsezi sizigwirizana ndi kuyanika. Ngakhale mutawona anyamata akumudzi omwe amakoka chitsulo molimbika ndikumwa mkaka, samatha kudzitama ndi thupi louma - nthawi zambiri amangokhala amuna athanzi.
Nthawi yomweyo, pali mfundo zotsutsana pokana mkaka.
- Choyamba, mkaka uli ndi zinc ndi magnesium - zinthu zonsezi zimakhudzidwa pakupanga testosterone yatsopano.
- Kachiwiri, calcium. Ngati ali achichepere atsikana ndi anyamata amatha kusiya calcium, yomwe imatsukidwa pakumayanika ndi 40%, ndiye kuti anthu opitilira 35 pankhaniyi amakhala ovuta kale.
Komabe, mkaka ndi mchere ziyenera kutayidwa osachepera milungu iwiri gawo lisanathe. Munthawi imeneyi, thupi limakhala ndi nthawi yochotsa madzi ochulukirapo ogwirizana ndi sodium, ndipo mudzakhala okonzeka 100% pampikisano / gawo lazithunzi.
Komabe, kuyenda kowuma chaka chonse kumakhala kowopsa ku thanzi.
Zotsatira
Chifukwa chake, kuyanika, mosiyana ndi kuchuluka kwa anthu, ndi njira yochenjera kwambiri yomwe imafunikira kuthandizira thupi nthawi zonse. Ndikofunikira kumvetsetsa kuti njira zoyaka mafuta ndi ngalande zamadzi m'thupi ziyenera kusintha m'malo mwake. Simungayende youma chaka chonse.
Ndipo koposa zonse - dziwani nthawi yoti muime. Ngati simukuchita nawo masewera olimbitsa thupi, komanso osatenga nawo mbali pamipikisano yayikulu, kuyanika kwambiri pagombe la chilimwe kulibe ntchito kwa inu. Osatengeka ndi okodzetsa ndi thermogenics popanda muyeso. Kupatula apo, idzauma, ndizotheka popanda iwo ... mpaka malire ena. Kumbukirani kuti si ma steroids omwe amapha konse, koma kukonzekera kuyanika, ndipo thupi loyenera limawoneka lodziwika bwino chimodzimodzi pazithunzi. Nthawi zambiri, anthu opitirira muyeso amawoneka opweteka kwambiri ndipo amakhala ndi khungu lopanda thanzi. Nthawi yomweyo, musanenepeke. Sungani bwino, pangani minofu yolimba, ndipo mwina pakadali pano simudzakhala pachiwopsezo cha thanzi lanu nthawi yachilimwe.
