Zamkatimu
Zaka zimakhala zovuta kwambiri ndipo ndi zaka za 1-2% pachaka amuna amataya testosterone. Koma hormone iyi ndi yofunika kuti mafupa amphamvu azitha misala komanso moyo wathanzi wogonana.
Kuperewera kumaphatikizapo kuchepetsa libido, kutayika tsitsi, mphwayi, kutopa, kukumbukira kukumbukira. Kusowa kwa timadzi nthawi zambiri kumabweretsa kugawa kolakwika kwa mafuta, zomwe zimapangitsa kuti amuna azitha kuchotsedwa ku silhouette kupita ku chithunzi chachikazi.
Musathamangire kugwiritsa ntchito mankhwala opangira mankhwala. Kugwiritsa ntchito kwawo kumadzadza ndi kulemera kwa thupi. Kuthandizira mlingo wa testosterone mu malire abwino ndi zotheka ndi chithandizo cha zakudya zoyenera zomwe muyenera kuzikwaniritsa ndi mankhwala omwe ali ndi udindo wowonjezera mlingo wa testosterone m'magazi.
1. Mazira
Ofufuza aku Finnish adapeza kuti kudya mazira a nkhuku kumakhudza kwambiri thanzi la abambo ndikuwonjezera testosterone. Ndipo lankhulani za kuopsa kwa cholesterol yomwe ili mu yolk - nkhani yowopsya kwa iwo omwe tsiku lililonse amadya mazira oposa atatu.
2. Mankhwala okhala ndi zinki
Kuperewera kwa chinthu ichi mu thupi lachimuna kungayambitse kusowa mphamvu. Kuti muchite izi, sankhani nsomba, nyama yofiira, nkhuku, nyemba ndi mtedza.
3. Ginger
Kafukufuku wina waposachedwapa anapeza kuti kumwa ginger tsiku lililonse mkati mwa miyezi 3 kumawonjezera mlingo wa testosterone ndi 17.7%.
4. Mankhwala okhala ndi magnesium
Nyemba zokhala ndi magnesium, mphodza, mtedza, mbewu, mbewu zonse, masamba obiriwira, chokoleti. Ngati magnesium m'thupi ndi yaying'ono, kuchuluka kwa mafuta ocheperako omwe, nawonso, amapondereza testosterone.
5. Makangaza
Nthawi zambiri ndizofunikira kwambiri pazamankhwala a abambo. Kumwa makangaza pafupipafupi kumatha kukweza kuchuluka kwa testosterone ndi 24%. Komanso, makangaza amathandiza kupewa kudzikundikira kwa chotupa maselo a prostate.
6. Zakudya zokhala ndi vitamini D
Vitamini iyi ndi imodzi mwazinthu zazikulu za thanzi la amuna ndipo kupezeka kwake mu glands za androgenic kumafunika kumasula testosterone komanso kuteteza kuwonjezereka kwa estrogen synthesis. Phatikizani mu menyu anu tuna, sardines, chiwindi cha ng'ombe, hering'i, ndi kugona bwino, testosterone idzakhala pamlingo.
7. Mafuta a azitona
Asayansi atsimikizira kuti kumwa mafutawa kumawonjezera kuchuluka kwa timadzi ta luteinizing, zomwe zimalimbikitsa ma cell a ma testes kuti apange testosterone.
8. Uta
Mamuna wankhanza samanunkhiza ngati mafuta onunkhira achi French, amanunkhiza ngati anyezi. Ndipo ayi, izi si "yak", chifukwa madzi a anyezi amawonjezera kuchuluka kwa luteinizing hormone, yomwe ndi timadzi timene timayambitsa kupanga testosterone mu testes. Anyezi amakhudza kwambiri kupanga umuna.
9. Mafuta abwino
Kaphatikizidwe ka testosterone kumaphatikizapo cholesterol yochokera kumafuta athanzi. Choncho amuna ayenera kudya zakudya zokhala ndi mafuta. Kuperewera kwake muzakudya kumalumikizidwa ndi milingo yotsika ya testosterone.
Koma zomwe muyenera kuziopa ndi khofi, mowa, ndi soya, zimatsimikiziridwa kuti zimatsitsa testosterone mwankhanza.
Khalani wathanzi!