Okuqukethwe
I-testosterone iyi-hormone ebhekele ubudoda. Itholakala kubo bobabili abesilisa nabesifazane, kodwa ngamanani ahluke kakhulu.
Kwabesilisa, ama-testes yindlala yesitho sangasese ekhiqizayo. Ukuthuthukiswa kwezinwele, izwi elijulile nomzimba kufakazela ubukhona be-testosterone.
Ngakho-ke le hormone iholela ekuhlukaniseni phakathi kwabesifazane nabesilisa. Ukuphazamiseka kwamahomoni noma ukungasebenzi kahle kwezindlala zocansi kunganciphisa izinga lalo emadodeni.
Nazi izixazululo eziyishumi zemvelo zokwandisa i-testosterone yakho.
Ukulahlekelwa isisindo
Amazinga e-testosterone emadodeni akhuluphele kakhulu athanda ukwehla. Amafutha kubantu abakhuluphele aqukethe i-aromatase eningi, i-enzyme eguqula i-testosterone ibe yi-estrogen.
Landela uhlelo lokwehlisa isisindo ngaleyo ndlela kusiza ukuthola ibhalansi ye-hormonal.
Ngesikhathi sokuzivocavoca umzimba, zivocavoca inqwaba yemisipha. Ukuphakamisa izinsimbi ngenkathi ulele noma uguquza noma ugoba kusebenza kahle kakhulu.
Thola iZinc eyanele
Ukushoda kweZinc kuholela ekwehleni kwamazinga e-testosterone. Njengoba i-zinc iyiminerali, ungayithola ekudleni okuluhlaza okungaphekiwe.
Ngakho-ke qiniseka ukuthi awupheki ngokweqile ukudla kwakho.
I-Zinc iyisikhuthazi se-testosterone. Isixazululo esisodwa esisebenzayo ukusebenzisa ama-oysters njalo.
Ngaphezu kwalokho, ungadla inyama, inhlanzi ecebile amaprotheni noma imikhiqizo yobisi.
Nalu uhlu lokudla okufanele ukudle njalo ukukhulisa i-testosterone (1):
- Ibhomu
- Ama-oyster
- Imifino ye-Cruciferous
- Ukhukhunathi
- Ugaliki
- Isipinashi
- I-tuna
- Isikhuphasha seqanda
- Imbewu yethanga
- Amakhowe
- anyanisi
Thola ukulala ngokwanele
Ukulala ngaphansi kwamahora angu-7 kuya kwangu-8 kumosha isigqi sakho se-circadian.
Izinga le-testosterone liphezulu kakhulu ekuseni ngemuva kokulala kahle ebusuku. Ngakho-ke uma uvula izingosi zezithombe zobulili ezingcolile ngo-2 ekuseni, ungamangali ukuthi i-libido yakho iyehla.
Ukulala kuvimbela ukwehla kwamazinga we-testosterone. Ukuphazamiseka kwamahomoni nakho kungumphumela wokungalali kahle.
Uma ulala okungenani amahora angu-7-8 ngosuku, umzimba wakho unesikhathi esanele sokukhiqiza i-testosterone.
Ngokuya ngocwaningo oluvela e-University of Chicago, ukwehla ngo-10 kuye ku-15% emazingeni e-testosterone kuqoshwa emadodeni alala ngaphansi kwamahora ama-5 ubusuku ngabunye ngesonto.
Izinto zobuchwepheshe ziwusongo kwikhwalithi yokulala kwakho. Kungcono ukucisha ngaphambi kokulala.
Futhi gwema imvula eshisayo; baphinde bakhuthaze ukulala.
Susa i-estrogen eyeqile
I-estrogen eyeqile ikhuthaza ukuzuza kwezicubu ezinamafutha ezinganciphisa amazinga e-testosterone. Yidla imifino eluhlaza. Zakha indawo enkulu yokugcina i- "diindolylmethane" noma i-estrogen-scavenging DIM.
Ubuthi emzimbeni budala ukukhiqizwa kwe-estrogen okweqile. Ukudla ukudla okunothe ku-fiber kukusiza ukuthi uhlanze umzimba wakho ngokomzimba.
Iklabishi nesipinashi kukhuthaza ukukhiqizwa kwale hormone yowesilisa nge-IC3 noma i-indole-3-carbinol.
Ngokocwaningo olwenziwe eRockefeller University Hospital e-United States, kwehle u-50% emazingeni e-estrogen kwabonakala kwabesilisa abathathe ama-500 mg we-IC3 izinsuku eziyi-7 (2).
Gwema ama-xenoestrogens nama-anti-androgens
I-Xenoestrogens inemiphumela emibi ekukhiqizeni i-testosterone. Zigxile emithini yokubulala izinambuzane nasezintweni zepulasitiki.
Ukugwema ama-xenoestrogens kwehlela ku:
- Geza imifino nezithelo ngaphambi kokudla,
- Sebenzisa iziqukathi zengilazi,
- Ban amakha aqukethe ama-parabens,
- Vimbela imikhiqizo egcinwe kupulasitiki ekudleni kwakho,
- Sebenzisa imikhiqizo ye-organic.
Ama-Phthalates nama-parabens aphakathi kwama-anti-androgens aqukethwe emikhiqizweni yezimonyo. Bangabaphazamisi be-endocrine okufanele bagwenywe.
Gwema ukucindezeleka
Ingcindezi ikhipha iCortisol, i-hormone evimba ukukhiqizwa kwe-testosterone. Kubuye kubhekwe nokwakhiwa kwamafutha.
Lapho umuntu enengcindezi, akhiqiza i-aromatase ne-5-alpha-reductase. Ukuhlalisana kwe-cortisol ne-testosterone kunethonya ekuziphatheni ngakunye okufana nolaka nokuphikisana.
Vumela imizuzu eyi-10 kuye kwengu-15 ngosuku ukuze uphumule futhi usize uhlelo lwakho lwamahomoni lubuyise ibhalansi.
Yenza izivivinyo zomzimba ezithile
Imizamo emikhulu yesikhashana yokona ukuvivinya umzimba okude
Ukuvivinya umzimba kuyanconywa ukukuqeqesha kangcono. Ungenza ngokulandelana Amandla Wokuhlanzwa, Ukufa, Ama-squats, Imishini yeBench, iDips, iChin-ups. Kwanele ukwenza ukuphindaphinda okungu-3 kuye ku-4 kusethi ngayinye.
Gcizelela ukusebenza kanzima nokuzilolonga okufushane kwesigamu sehora ukulimaza izivivinyo zamahora amabili (2).
Le nqubo ikusiza ukuthi ukhiqize i-testosterone eyengeziwe, wakhe imisipha futhi usheshise imetabolism yakho.
Abagijimi abangaphezu kuka-60 km ngesonto banamazinga aphansi e-testosterone kunalawo ahamba amabanga amafushane, ngokusho kocwaningo olwenziwe e-Columbia University.
Isimiso semizuzwana engama-30 yomsebenzi omkhulu namasekhondi angama-90 wokuzivocavoca okupholile siyasebenza. Lo mdlalo kufanele uphindwe ama-7 ukuthola imiphumela engcono; ngaphandle kwalokho, kuthatha imizuzu engama-20 kuphela.
Umjaho wokukhuthazela usiza ukwehlisa izinga lale hormone. Leli qiniso liboniswa ngucwaningo olwenziwe e-University of North Carolina e-United States ngemuva kwalokho ukuqeqeshwa kaningi kakhulu kungadala ukuthi amazinga e-testosterone ehle aze afike ku-40%.
Ngakho-ke hlela isikhathi sokuphumula ukugwema ukukhiqizwa ngokweqile kwe-cortisol ehambisana nokuqeqeshwa ngokweqile.
Kunezinzuzo ezimbili eziyinhloko zomsebenzi womzimba: ukunciphisa amazinga e-testosterone nokuvimbela ukukhuluphala ngokweqile. Sebenzisa umqeqeshi osezingeni eliphezulu kuzokusiza ukuthi ufeze lezi zinhloso ngokushesha.
Ukuqeqeshwa kweCardio
Ukuzivocavoca kweCardio njengokugijima, ukuhamba, i-aerobics, nokubhukuda kusiza ukugcina amazinga akho e-testosterone ephezulu. Zisebenza kahle ekushiseni amafutha ngakho-ke zinciphisa isisindo. Ukuqeqeshwa kweCardio nakho kuyasiza ekunciphiseni ukucindezeleka kwakho.
Yenza izinguquko empilweni yakho yansuku zonke ngokuthatha izitebhisi esikhundleni selifti noma ugibele ibhayisikili esikhundleni sokushayela uye emsebenzini. Le mizamo emincane inomthelela omuhle ezingeni lakho le-testosterone.
Sebenzisa izitshalo zemvelo
I-Tribulus terrestris
I-Tribulus terrestris isitshalo esiqukethe i-flavonoids, ama-hormone e-steroid, ama-glucosides, ama-saponins, ama-phytosterol ne-beta-sitosterol.
Lezi zithako ezisebenzayo zisebenza ekusithekeni kwe-hormone ye-luteinic noma i-LH elawula ukusebenza kwamasende.
I-Tribulus terrestris iphinde ikhuthaze imisebenzi ye-follicular hormone FSH kumaseli weSertolli kumasende. Amaseli weLeydig, akhiqiza i-testosterone, avuselelwa ngokusebenzisa leli khambi lemvelo.
Kubasubathi nakubakhi bomzimba, iTribulus terrestris inciphisa amafutha abo futhi inyuse izinga labo le-testosterone kanye nobukhulu bemisipha yabo.
Kujusi wakho wezithelo noma iyogathi, ungangeza i-Tribulus terrestris powder bese usebenzisa i-1 g kuye ku-1,5 g ngosuku kuye ngomthamo.
Ukukhonkotha kweYohimbe
Amagxolo alesi sitshalo esidabuka e-Afrika enza ukuthi umzimba uthole i-testosterone ne-oxygen. Ukusetshenziswa kwayo kuxazulula izinkinga zenhliziyo nokudangala.
Ungenza i-decoction yegxolo likaYohimbe imizuzu emithathu ngesilinganiso setispuni esisodwa ngenkomishi bese wenza ukumnika imizuzu eyi-3. Umphumela kufanele uhlungwe bese uphuza ngesilinganiso sezinkomishi ezi-10 / ngosuku.
oats
Inzuzo yama-oats ekukhuleni kwamazinga e-testosterone iqinisekisiwe kusukela ngonyaka we-2012. Le fiber fiber ephakeme iqukethe ama-avenacosides anciphisa imiphumela eyingozi yokwehlisa amaseli egazi ama-hormone ocansi.
Le ndlela isiza ama-testes ukuthi akhiqize inani elikhulu le-testosterone.
Impande yeMaca
Ukukhulisa amazinga akho e-testosterone, zama i-maca root. Ivuselela i-libido futhi isebenze ngempumelelo empilweni yezinhlelo zokuzala.
Impande ye-Maca ingatholakala ngefomu le-powder. Kudliwe ezingxenyeni ezingama-450 mg ukuthi zithathwe kathathu ngosuku.
Sarsaparilla
Lesi sitshalo singenye ye-steroids yemvelo esetshenziselwa ukuzuza kwemisipha; ngakho-ke iqeda imizimba ye-adipose.
Ilwa nempandla futhi iba nomthelela omuhle ekusebenzeni ngokocansi. Ukulungiselela kusekelwe ku-tincture kanti umthamo ngu-3ml x 3 ngosuku.
The Nuts
Amantongomane anokuqukethwe okuphezulu kwamafutha e-monounsaturated, ingxenye enezinga eliphakeme le-testosterone ebantwini.
Zama futhi izinhlamvu zesame namakinati ukukhuthaza uketshezi lwe-testosterone ngamasende akho.
Vitamins
Vitamin D
Ukusetshenziswa kukavithamini D kusiza ekubeni nezinga elihle le-testosterone. Ilanga likuphathele okuningi.
Umzimba wakho udinga isilinganiso esingu-15 µg kavithamini D ngosuku. Uwoyela wesibindi se-cod uyisisetshenziswa sokuqala sale nto. Ku-100 g kawoyela we-cod wesibindi, kune-250 µg kavithamini D.
Vitamin C
I-Ascorbic acid noma i-vitamin C inciphisa ingcindezi ngokwehlisa amazinga e-cortisol. Ukudla kwansuku zonke kwalesi sakhi kuzokwandisa amazinga akho e-testosterone.
Isebenza futhi ohlelweni lwakho lwe-endocrine ngokunciphisa i-aromatase - isiguquli se-testosterone sibe yi-estrogen.
Amavithamini C agxile kakhulu kuma-currants amnyama, iparsley nopelepele obomvu oluhlaza.
Amavithamini A no-E
Lezi zigaba zamavithamini ziyathandeka ekukhiqizeni ama-androgens kanye nokusebenza kahle kwama-testes.
Uwoyela wesibindi seCod wandulela iwundlu, ingulube kanye nesibindi sezinkukhu ngokwevithamini A noma ngokuqukethwe kwe-Retinol.
Ungaphinde unikeze umzimba wakho uvithamini E kusuka kuwoyela wamagciwane kakolweni, ama-alimondi, imbewu ye-sunflower, noma ama-hazelnuts.
Gwema ukushisa amasende akho
Nikezela ngesimo esihle kakhulu kuma-testes ngokugwema ukutholakala kwawo ekushiseni okuphezulu. Lapho la makinati eshisiwe, ukukhiqizwa kwama-testosterone kuyehla.
Ngakho-ke amabhulukwe aqinile nezingubo zangaphansi kufanele kugwenywe ukunikeza izinga lokushisa elingaphansi kuka-35 ° C kulaba bakhiqizi besidoda ne-testosterone.
Ukugeza ngamanzi ashisayo nakho kuvimbela ukusebenza kwale ndlala.
Gwema utshwala
Utshwala buyehlisa ngokweqile izinga le-zinc emzimbeni. Kubuye kube nzima ukuqeda i-estrogen ngesibindi futhi kuthuthukise ukukhiqizwa kwe-cortisol. Zonke lezi zimo azizona izimpawu ezinhle zokukhiqizwa kwe-testosterone.
Ukuphuza ubhiya kufana nokuphuza i-hormone yabesifazane ngoba ama-hops akhiwa inani elikhulu le-estrogen.
Umphumela walesi siphuzo ku-testosterone uyabekezeleleka ngokuma ngemuva kweziphuzo ezimbili noma ezintathu. Madoda, nixwayisiwe.
Iresiphi encane ukuzama ekhaya
Ubhontshisi obomile nama-oysters
Uzodinga:
- Ama-oysters ayi-12, ahlanzwe ngaphambili
- 1 inkomishi kabhontshisi omisiwe
- Ama-clove we-2 kagalikhi
- 1 umunwe wejinja
- ½ isipuni sikapelepele
- ¼ isipuni sikasawoti
- Izipuni eziyi-3 zamafutha omnqumo noma u-oyela wamantongomane
- Ubhontshisi
Ukulungiselela
Ubhontshisi bugcwele izakhamzimba futhi kumnandi futhi. Kodwa-ke, iqiniso lokuthi ubhontshisi owenziwe ekhaya uvame ukudala ukuqunjelwa futhi igesi isebenza ngokungahambisani nokudla okuvamile kwalesi sidlo, okuyinzuzo kakhulu empilweni yethu.
Nakhu ukuthi ngilungisa kanjani ubhontshisi wami ukugwema ukuqunjelwa kanye negesi.
Kufanele ucwilise ubhontshisi ubusuku bonke, noma okungenani amahora ayisishiyagalombili, esitsheni. Enkomishini kabhontshisi, sebenzisa izinkomishi ezi-8 zamanzi ngoba ubhontshisi umunca amanzi amaningi.
Ngemuva kokufaka ubhontshisi, thela emanzini afakiwe bese ugeza ubhontshisi wakho ngaphansi kompompi. Bapheke imizuzu engama-45-70 ukuze ubhontshisi uthambe kahle.
Thela amanzi abesetshenziselwa ukupheka ngoba la manzi angumthombo wokuqunjelwa nokuqunjelwa.
Hlanza ubhontshisi, uwakhiphe bese uwabeka eceleni. Ungakwazi ukupheka ubhontshisi obuningi bese ugcine okusele kwezinye izindlela zokupheka.
Lokhu kuzokuvimbela ukuthi udlule kule nqubo ende isikhathi ngasinye, okuyinto ebaluleke kakhulu.
Epanini, nsundu u-anyanisi wakho, ujinja ogayiwe, ugalikhi nobhontshisi. Faka usawoti omncane nopelepele. Ngemuva kwemizuzu emi-5 ekushiseni okuphansi noma okulingene engeza ½ ingilazi yamanzi ekuphekeni kwakho.
Bilisa imizuzu emibili kuya kwemi-2 bese ufaka ama-oysters akho. Vala ukupheka imizuzu engu-3-5, ngenkathi ama-oysters epheka. Lungisa isithokelo bese ususa ukushisa.
Ngilungisa ubhontshisi ngososo omncane ukwengeza ukunambitheka okuningi esitsheni.
Abanye abantu bengeza ugologo omncane noma umhluzi esikhundleni samanzi. Kukithi ukunambitheka kwakho kokunambitheka. Ngifuna lapha ukunikeza umbono weresiphi enempilo, ngakho-ke impela.
Inani lokudla okunempilo
Amabhontshisi acebile nge-silicon, into yokulandela umkhondo. Banothile nakwamanye amaminerali amaningi njengeCooper, manganese, iron, phosphorus, iron, zinc.
Zicebile futhi ngamavithamini kanye nama-antioxidants. Izici ezisebenzayo zobhontshisi zisebenza ngamahomoni ngokuyinhloko i-testosterone ukukhuthaza ukukhiqizwa okwengeziwe kwe-testosterone.
Kwabesifazane, ngaphezu kwalokho, izifundo eziningana ziqinisekisile imiphumela yokusetshenziswa kobhontshisi ekunqamukeni kokuya esikhathini sekwephuzile.
Baphinde basekele owesifazane okulesi sigaba ukuze banciphise imiphumela engemihle yokunqamuka kokuya esikhathini.
Ujinja nawo usebenza ikakhulukazi kuma-hormone abesilisa. Khumbula i-ginger i-aphrodisiac futhi lokhu kuyiqiniso kubo bonke.
Uma unenkinga nge-testosterone yakho, yidla izitsha eziqukethe i-ginger, i-turmeric, ne-chili.
I-Garlic ukudla okuphezulu okwenziwe nge-allicin, into esebenzayo esebenza ngamahomoni nangokulwa nokuguga ngaphambi kwesikhathi, phakathi kwezinye izinto. Iphinde yakhiwa amavithamini, amaminerali.
Isiphetho
Ukwehla kwe-testosterone akuhlanganisiwe nje nocansi. Lokhu ukungalingani okujulile kunalokho esicabanga. Izinkinga nge-testosterone ziholela ekubeni buthakathaka kwemisipha, impandla, ukudangala nokuzethemba okuphansi.
Abesilisa bakhuluma okuncane ngakho nge-ego emsulwa. Uma ubona noma yiziphi izimpawu zokuxwayisa kumlingani wakho. Qalisa ukusebenza ngokushesha ukuze umsize akhuphule umthamo we-testosterone noma okungenani anciphise ukwehla okusheshayo.
Ukukhiqizwa kwe-testosterone kuxhumene nobudala (5).
Uma uyithandile i-athikili yethu, ungakhohlwa ukuyaba nalabo abaseduze kwakho.