Zamkatimu
Testosterone ndi mahomoni omwe amachititsa kuti amuna azigonana. Zimapezeka mwa amuna ndi akazi, koma mosiyanasiyana.
Kwa amuna, ma testes ndi maliseche omwe amapanga. Kukula kwa tsitsi, mawu akuya ndi minofu zimatsimikizira kukhalapo kwa testosterone.
Hormone iyi imatsogolera kusiyanitsa pakati pa amayi ndi abambo. Kusokonezeka kwa mahomoni kapena ngakhale kukanika kwa tiziwalo timene timatulutsa timadzi tating'onoting'ono kumatha kuchepetsa kuchuluka kwake mwa amuna.
Nazi njira 10 zachilengedwe zowonjezera testosterone yanu.
Kutaya thupi
Miyezo ya testosterone mwa amuna onenepa kwambiri imatha kutsika. Mafuta a anthu onenepa amakhala ndi aromatase, puloteni yomwe imatembenuza testosterone kukhala estrogen.
Tsatirani pulogalamu kuwonda motero kumathandiza kubwezeretsa m'thupi bwino.
Pa masewera olimbitsa thupi, limbitsani minofu yambiri. Kukweza zolemera pamene mukugona kapena kugwada kapena kugwada kumakhala kothandiza kwambiri.
Pezani Zinc yokwanira
Kuperewera kwa zinc kumabweretsa kuchepa kwa testosterone. Popeza zinki ndi mchere, mutha kuzipeza muzakudya zosaphika.
Choncho onetsetsani kuti musaphike chakudya chanu.
Zinc ndi testosterone booster. Njira imodzi yothandiza ndiyo kudya nkhono nthawi zonse.
Komanso, inu mukhoza kudya nyama, nsomba wolemera mu mapuloteni kapena mkaka.
Nawu mndandanda wa zakudya zomwe muyenera kudya pafupipafupi kuti muwonjezere testosterone (1):
- Mabomba
- Oysters
- Cruciferous ndiwo zamasamba
- Kokonati
- Adyo
- sipinachi
- The tuna
- Mazira a dzira yolk
- mbewu dzungu
- Bowa
- anyezi
Pezani mokwanira
Kugona osakwana maola 7 mpaka 8 kumawononga kayimbidwe kanu ka circadian.
Mulingo wa testosterone umakhala wapamwamba kwambiri m'mawa mutagona tulo tabwino. Chifukwa chake ngati mukuyang'ana malo olaula pa 2 am, musadabwe kuti libido yanu ikutsika.
Kugona kumalepheretsa kuchepa kwa testosterone. Kusokonezeka kwa mahomoni kumabweranso chifukwa chosowa tulo.
Mukagona osachepera maola 7-8 patsiku, thupi lanu limakhala ndi nthawi yokwanira yopanga testosterone.
Malinga ndi kafukufuku wochokera ku yunivesite ya Chicago, kutsika kwa 10 mpaka 15% kwa testosterone kumalembedwa mwa amuna omwe amagona maola osakwana 5 usiku uliwonse kwa sabata.
Zipangizo zamagetsi zimasokoneza kugona kwanu. Ndi bwino kuzimitsa musanagone.
Komanso pewani mvula yotentha; amalimbikitsanso kugona.
Chotsani kuchuluka kwa estrogen
Kuchuluka kwa estrogen kumalimbikitsa kupindula kwa minofu yamafuta yomwe ingachepetse milingo ya testosterone. Idyani masamba osaphika. Amapanga nkhokwe yayikulu ya "diindolylmethane" kapena DIM yowononga estrogen.
Poizoni m'thupi zimayambitsa kupanga estrogen mochuluka. Kudya zakudya zokhala ndi fiber zambiri kumakuthandizani kuyeretsa thupi lanu mwakuthupi.
Kabichi ndi sipinachi zimalimbikitsa kupanga mahomoni achimuna kudzera mu IC3 kapena indole-3-carbinol.
Malinga ndi kafukufuku yemwe adachitika ku Rockefeller University Hospital ku United States, kutsika kwa 50% kwa estrogens kumawoneka mwa amuna omwe adatenga 500 mg ya IC3 kwa masiku 7 (2).
Pewani xenoestrogens ndi anti-androgens
Xenoestrogens ali ndi zotsatira zoyipa pakupanga testosterone. Amakhazikika mu mankhwala ophera tizilombo ndi zinthu zapulasitiki.
Kupewa xenoestrogens kumatsikira ku:
- Sambani masamba ndi zipatso musanadye,
- Gwiritsani ntchito zotengera zamagalasi,
- Letsani mafuta onunkhira okhala ndi parabens,
- Letsani zinthu zosungidwa mu pulasitiki ku chakudya chanu,
- Gwiritsani ntchito zinthu zachilengedwe.
Phthalates ndi parabens ndi ena mwa anti-androgens omwe ali muzodzikongoletsera. Ndi zosokoneza za endocrine zomwe ziyenera kupewedwa.
Pewani kupsinjika maganizo
Kupsinjika maganizo kumatulutsa Cortisol, hormone yomwe imalepheretsa kupanga testosterone. Komanso ndi udindo mapangidwe mafuta.
Munthu akakhala ndi nkhawa, amapanga aromatase ndi 5-alpha-reductase. Kugwirizana kwa cortisol ndi testosterone kumakhudza machitidwe amunthu monga nkhanza komanso kusakonda.
Lolani mphindi 10 mpaka 15 patsiku kuti mupumule ndikuthandizira kuti mahomoni anu azikhala bwino.
Chitani zolimbitsa thupi zenizeni
Kuyesayesa kwakukulu kwakanthawi kochepa kuwononga zolimbitsa thupi zazitali
Zochita zolimbitsa thupi zimalimbikitsidwa kuti zikuphunzitseni bwino. Mutha kuchita motsatizana Kuyeretsa Mphamvu, Ma Deadlifts, Squats, Makani a Bench, Dips, Chin-ups. Ndikokwanira kuchita kubwereza 3 mpaka 4 pa seti.
Tsindikani zolimbitsa thupi zolimbitsa thupi komanso zolimbitsa thupi zazifupi za theka la ola kuti muwononge masewera olimbitsa thupi a maola awiri (2).
Izi zimakuthandizani kupanga testosterone yambiri, kumanga minofu ndikufulumizitsa kagayidwe kanu.
Othamanga opitilira 60 km pa sabata amakhala ndi ma testosterone otsika kuposa omwe amathamanga mtunda waufupi, malinga ndi kafukufuku wa University of Columbia.
Mfundo ya masekondi 30 ochita masewera olimbitsa thupi ndi masekondi 90 a masewera olimbitsa thupi ndi othandiza. Masewerawa ayenera kubwerezedwa ka 7 kuti apeze zotsatira zabwino; Kupatula apo, zimangotenga mphindi 20 zokha.
Kuthamanga kopirira kumathandiza kuchepetsa mlingo wa hormone iyi. Izi zikuwonetsedwa ndi kafukufuku yemwe adachitika ku yunivesite ya North Carolina ku United States pambuyo pake kuphunzitsidwa pafupipafupi kungayambitse milingo ya testosterone kutsika mpaka 40%.
Chifukwa chake konzani nthawi yopumula kuti mupewe kuchulukitsitsa kwa cortisol komwe kumalumikizidwa ndi kuphunzitsidwa mopambanitsa.
Pali maubwino awiri ochita masewera olimbitsa thupi: kuchepetsa kuchuluka kwa testosterone komanso kupewa kunenepa kwambiri. Kugwiritsa ntchito katswiri wophunzitsa kudzakuthandizani kukwaniritsa zolingazi mwamsanga.
Maphunziro a Cardio
Masewera olimbitsa thupi a Cardio monga kuthamanga, kuyenda, aerobics, ndi kusambira kumathandiza kuti testosterone yanu ikhale yokwera. Amagwira ntchito pakuwotcha mafuta ndipo motero amawonda. Maphunziro a Cardio amathandizanso kuchepetsa nkhawa zanu.
Sinthani zinthu zina pamoyo wanu watsiku ndi tsiku pokwera masitepe m'malo mokwera chikepe kapena kukwera njinga m'malo mopita kuntchito. Zoyeserera zazing'onozi zimakhala ndi zotsatira zabwino pamlingo wanu wa testosterone.
Idyani zomera zachilengedwe
The Tribulus terrestris
Tribulus terrestris ndi chomera chomwe chili ndi flavonoids, mahomoni a steroid, glucosides, saponins, phytosterols ndi beta-sitosterol.
Zomwe zimagwiritsidwa ntchitozi zimagwira ntchito pakupanga kwa luteinic hormone kapena LH yomwe imayang'anira kugwira ntchito kwa ma testes.
Tribulus terrestris imalimbikitsanso ntchito za follicular hormone FSH pa maselo a Sertolli mu testes. Maselo a Leydig, omwe amapanga testosterone, amalimbikitsidwa ndikugwiritsa ntchito mankhwalawa.
Mwa othamanga ndi omanga thupi, Tribulus terrestris amachepetsa mafuta awo ndikuwonjezera mlingo wa testosterone komanso minofu yawo.
Mumadzi anu a zipatso kapena yogati, mutha kuwonjezera ufa wa Tribulus terrestris kenako ndikudya 1 g mpaka 1,5 g patsiku kutengera mlingo.
Yohimbe bark
Khungwa la chomera ichi lomwe limachokera ku Africa limapangitsa kuti thupi likhale ndi testosterone ndi mpweya. Kugwiritsa ntchito kwake kumathetsa mavuto a mtima ndi kupsinjika maganizo.
Mutha kupanga decoction ya khungwa la Yohimbe kwa mphindi zitatu pamlingo wa supuni imodzi pa kapu ndikupangitsa kulowetsedwa kwa mphindi 3. Zotsatira zake ndi zosefera ndiye kumwa pa mlingo wa 10 makapu/tsiku.
oats
Ubwino wa oats pakuwonjezeka kwa testosterone watsimikiziridwa kuyambira 2012. Mbewu iyi ya fiber yapamwamba imakhala ndi avenacosides kuchepetsa zotsatira zovulaza za kuchepetsa maselo a magazi a mahomoni ogonana.
Njira imeneyi imathandiza ma testes kupanga testosterone yambiri.
Muzu wa Maca
Kuti muwonjezere testosterone yanu, yesani muzu wa maca. Zimayambitsa libido ndipo zimagwira ntchito bwino pa thanzi la machitidwe oberekera.
Muzu wa Maca umapezeka mu mawonekedwe a ufa. Imadyedwa mu magawo a 450 mg kuti imwe katatu patsiku.
Sarsaparilla
Chomera ichi ndi chimodzi mwa ma steroids achilengedwe omwe amagwiritsidwa ntchito kuti apindule minofu; chifukwa chake amachotsa matupi adipose.
Imalimbana ndi dazi ndipo imakhudza bwino kugonana. Kukonzekera kumatengera tincture ndipo mlingo ndi 3ml x 3 patsiku.
The mtedza
Mtedza uli ndi mafuta ambiri a monounsaturated, chigawo chokhala ndi testosterone yapamwamba mwa anthu.
Yesaninso nthanga za sesame ndi mtedza kuti mulimbikitse kutulutsa kwa testosterone ndi ma testicles anu.
mavitamini
vitamini D
Kugwiritsa ntchito vitamini D kumathandizira kukhala ndi mulingo wabwino wa testosterone. Dzuwa lilinso ndi zambiri zomwe zikukusungirani.
Thupi lanu limafunikira pafupifupi 15 µg wa vitamini D patsiku. Mafuta a chiwindi a Cod ndiye gwero loyamba lazinthu izi. Mu 100 g wa mafuta a cod muli 250 µg wa vitamini D.
vitamini C
Ascorbic acid kapena vitamini C amachepetsa nkhawa pochepetsa kuchuluka kwa cortisol. Kudya kwa tsiku ndi tsiku kwa mankhwalawa kumawonjezera milingo ya testosterone yanu.
Zimagwiranso ntchito mu dongosolo lanu la endocrine pochepetsa aromatase - chosinthira testosterone kukhala estrogen.
Mavitamini C ambiri amakhazikika mu black currants, parsley ndi tsabola wofiira wofiira.
Mavitamini A ndi E
Magulu a mavitaminiwa ndi othandiza pakupanga ma androgens komanso kugwira ntchito moyenera kwa ma testes.
Mafuta a chiwindi a Cod amatsogolera chiwindi cha nkhosa, nkhumba ndi nkhuku malinga ndi vitamini A kapena Retinol.
Mukhozanso kupereka thupi lanu ndi vitamini E kuchokera kumafuta a tirigu, ma almond, mbewu za mpendadzuwa, kapena hazelnuts.
Pewani kutenthetsa machende anu
Perekani chikhalidwe chabwino kwa ma testes popewa kutentha kwambiri. Pamene mtedzawu utenthedwa, kupanga kwa testosterone kumatsika.
Chifukwa chake mathalauza othina ndi zovala zamkati ziyenera kupewedwa kuti apereke kutentha kosakwana 35 ° C kwa majenereta awa a umuna ndi testosterone.
Kusamba kotentha kumalepheretsanso kugwira ntchito kwa gland iyi.
Pewani mowa
Mowa umachepetsa kwambiri kuchuluka kwa zinki m'thupi. Zimalepheretsanso kuchotsedwa kwa estrogen ndi chiwindi ndikulimbikitsa kupanga cortisol. Zonsezi sizizindikiro zabwino za kupanga testosterone.
Kumwa mowa kuli ngati kumwa timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi tating'ono ting'onoting'ono, chifukwa hop amapangidwa ndi estrogen yambiri.
Zotsatira za zakumwa izi pa testosterone zimalekerera posiya kumwa zakumwa ziwiri kapena zitatu. Ndiye njonda mwachenjezedwa.
Small Chinsinsi kuyesa kunyumba
Nyemba zouma ndi oyster
Muyenera:
- 12 oyster, kutsukidwa kale
- 1 chikho cha zouma nyemba
- 2 cloves wa adyo
- 1 chala cha ginger
- ½ supuni ya tiyi ya tsabola
- ¼ supuni ya mchere
- Supuni 3 za mafuta a azitona kapena mafuta a mtedza
- Nyemba
Kukonzekera
Nyemba zimadzaza ndi zakudya komanso zokoma. Komabe, kuti nyemba zopangira kunyumba nthawi zambiri zimayambitsa kutupa komanso mpweya umagwira ntchito motsutsana ndi kudya pafupipafupi kwa mbale iyi, zomwe zimapindulitsa kwambiri thanzi lathu.
Umu ndi momwe ndimakonzekeretsa nyemba zanga kuti ndipewe kutupa komanso mpweya.
Muyenera kuviika nyemba usiku wonse, kapena maola 8, mu chiwiya. Pakapu ya nyemba gwiritsani ntchito makapu atatu amadzi chifukwa nyemba zimamwa madzi ambiri.
Mukaviika nyemba, tsanulirani m'madzi akukha ndikutsuka nyemba zanu pansi pa mpopi. Ziphike kwa mphindi 45-70 kuti nyemba zifewetse bwino.
Thirani madzi omwe ankaphika chifukwa madziwa amatupa ndi kutupa.
Muzimutsuka nyemba, kuzikhetsa ndi kuziyika pambali. Mutha kuphika nyemba zambiri ndikusunga zina zophikira zina.
Izi zidzakulepheretsani kudutsa njira yayitaliyi nthawi iliyonse, yomwe ndi yofunika kwambiri.
Mu poto, sakanizani anyezi, ginger wonyezimira, adyo ndi nyemba. Onjezerani mchere ndi tsabola pang'ono. Pambuyo pa mphindi 5 pa kutentha pang'ono kapena kwapakati onjezerani madzi okwanira ½ kuti muphike.
Wiritsani 2 mpaka 3 mphindi ndikuwonjezera oyster anu. Tsekani kuphika kwa mphindi 5-10, pamene oyster akuphika. Sinthani zokometsera ndikuchotsa kutentha.
Ndikukonzekera nyemba ndi msuzi pang'ono kuti ndiwonjezere kukoma kwa mbale.
Anthu ena amathira mowa pang’ono kapena msuzi m’malo mwa madzi. Zili ndi kukoma kwanu. Ndikungofuna pano kuti ndipereke lingaliro la njira yathanzi, yachilengedwe, yachilengedwe.
Mtengo wa zakudya
Nyemba zili ndi silicon yambiri, trace element. Iwo ali olemera mu mchere ena angapo monga Cooper, manganese, chitsulo, phosphorous, chitsulo, nthaka.
Amakhalanso olemera mu mavitamini ndi antioxidants. Zomwe zimagwiritsidwa ntchito za nyemba zimagwira ntchito pa mahomoni makamaka testosterone kuti alimbikitse kupanga testosterone.
Mu akazi Komanso angapo kafukufuku anatsimikizira zotsatira za kumwa nyemba mochedwa kusintha kwa thupi.
Amathandiziranso mkazi mu gawoli kuti achepetse zotsatira zosasangalatsa za nyengo yosiya kusamba.
Ginger amagwiranso ntchito makamaka pa mahomoni achimuna. Kumbukirani kuti ginger ndi aphrodisiac ndipo izi ndi zoona kwa onse.
Ngati muli ndi vuto ndi testosterone yanu, idyani mbale zomwe zili ndi ginger, turmeric, ndi chili.
Garlic ndi chakudya chapamwamba chopangidwa ndi allicin, chigawo chogwira ntchito chomwe chimagwira ntchito pa mahomoni komanso motsutsana ndi kukalamba msanga, mwa zina. Amapangidwanso ndi mavitamini, mchere.
Kutsiliza
Kutsika kwa testosterone sikungogwirizanitsidwa ndi kugonana. Uku ndi kusalinganika kozama kuposa momwe timaganizira. Mavuto a testosterone amachititsa kufooka kwa minofu, dazi, kukhumudwa komanso kudzidalira.
Amuna amalankhula pang'ono za izo chifukwa cha kudzikonda koyera. Ngati muwona zizindikiro zochenjeza mwa mnzanu. Yambani kugwira ntchito nthawi yomweyo kuti mumuthandize kukweza testosterone otsetsereka kapena kuchepetsa kuchepa kwachangu.
Kupanga kwa testosterone kumalumikizidwanso ndi zaka (5).
Ngati mudakonda nkhani yathu, osayiwala kugawana ndi omwe akuzungulirani.