Njira Zotsimikizika za 8 Zowonjezera Mulingo wa Testosterone Mwachilengedwe

Zamkati

• 1. Chitani masewera olimbitsa thupi ndikukweza zolemera
• 2. Idyani Mapuloteni, Mafuta ndi Carbs
• 3. Kuchepetsa Kupanikizika ndi Magulu a Cortisol
• 4. Pezani Dzuwa kapena Pezani Vitamini D Supplement
• 5. Tengani zowonjezera mavitamini ndi mchere
• 6. Pumulani Mokwanira, Mokwanira
• 7. Tengani Zina mwa Izi Zolimbikitsa Zachilengedwe za Testosterone
• 8. Tsatirani Moyo Wathanzi ndipo Pewani Mankhwala ofanana ndi Estrogen
• Chifukwa Chiyani Masitepe a Testosterone Amakhudzika?

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Testosterone ndiye mahomoni akuluakulu ogonana amuna, koma akazi amakhalanso ndi zochepa.

Ndi hormone ya steroid, yopangidwa m'matumbo a amuna ndi mazira a akazi ().

Zilonda za adrenal zimatulutsanso zochepa.

Pakutha msinkhu mwa anyamata, testosterone ndi imodzi mwazomwe zimayambitsa kusintha kwa thupi monga kuchuluka kwa minofu, mawu ozama komanso kukula kwa tsitsi.

Komabe, kukhala ndi mulingo woyenera ndikofunikiranso pakukula konse komanso ngakhale muukalamba.

Kwa achikulire, miyezo yathanzi ndiyofunikira paumoyo wathanzi, chiopsezo cha matenda, mawonekedwe amthupi, magwiridwe antchito komanso china chilichonse (,,,,,,).

Kuphatikiza apo, kuwonjezera kuchuluka kwanu kwa testosterone kumatha kubweretsa kupindulitsa mwachangu mu minofu ndi mphamvu m'masabata ochepa chabe (,,).

Chosangalatsa ndichakuti imatenganso gawo lofunikira paumoyo wa amayi komanso kukhala ndi moyo wogonana (,,).

Kafukufukuyu ndiwomaliza: amuna ndi akazi ayenera kuonetsetsa kuti ali ndi testosterone, makamaka akamakula (,).

Nazi njira zisanu ndi zitatu zowonjezera umboni wowonjezera kuchuluka kwa testosterone mwachilengedwe.

1. Chitani masewera olimbitsa thupi ndikukweza zolemera

Kuchita masewera olimbitsa thupi ndi imodzi mwanjira zothandiza kwambiri popewa matenda ambiri okhudzana ndi moyo. Chochititsa chidwi, chingathandizenso testosterone yanu.

Kafukufuku wamkulu wowunikira adapeza kuti anthu omwe amachita masewera olimbitsa thupi pafupipafupi anali ndi ma testosterone ambiri. Okalamba, kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa testosterone, kulimbitsa thupi komanso kuchita nthawi (,).

Kafukufuku watsopano wamwamuna wonenepa kwambiri akuwonetsa kuti kuchita masewera olimbitsa thupi kunali kopindulitsa kwambiri kuposa kudya zakudya zolemetsa pakukula kwama testosterone ().

Kukaniza kuphunzira, monga kunyamula, ndiye mtundu wabwino kwambiri wa masewera olimbitsa thupi wolimbikitsa testosterone munthawi yayifupi komanso yayitali (,).

Maphunziro a nthawi yayitali (HIIT) amathanso kukhala othandiza, ngakhale mitundu yonse yazolimbitsa thupi iyenera kugwira ntchito mpaka pang'ono (,,,,).

Kutenga caffeine ndikupanga monohydrate monga zowonjezera kumatha kukulitsa milingo yanu mukamakhala ndi pulogalamu yophunzitsira (,).

Zochita zonse zolimbitsa thupi zitha kukulitsa kuchuluka kwanu kwa testosterone. Kukweza thupi ndi kupititsa patsogolo nthawi yolimbitsa thupi ndizothandiza kwambiri.

2. Idyani Mapuloteni, Mafuta ndi Carbs

Zomwe mumadya zimakhudza kwambiri testosterone komanso mahomoni ena ().

Chifukwa chake, muyenera kumvetsera zomwe mumadya nthawi yayitali komanso njira zomwe mungadye.

Kudya nthawi zonse kapena kudya mopitirira muyeso kungasokoneze kuchuluka kwanu kwa testosterone (,,,,).

Kudya mapuloteni okwanira kungathandize kuti mukhale ndi thanzi labwino komanso kuthandizira kuchepa kwamafuta, komwe kumakhudzanso testosterone (,,).

Kudya kwa carb kumathandizanso, ndikufufuza komwe kumawonetsa ma carbs kungathandize kukhathamiritsa testosterone
milingo panthawi yophunzirira kukana (,).

Komabe, kafukufuku akuwonetsa kuti mafuta okwanira athanzi amathandizanso pa testosterone komanso thanzi (,,,,).

Zakudya zomwe zimakhazikitsidwa makamaka pazakudya zonse ndizabwino, komanso mafuta oyenera, mapuloteni ndi carbs. Izi zitha kuwonjezera magwiridwe antchito amthupi komanso thanzi lalitali.

Osadya mopitirira muyeso ndipo musaletse zopatsa mphamvu kwambiri kwakanthawi. Yesetsani kudya chakudya chamafuta, mafuta ndi zomanga thupi.

3. Kuchepetsa Kupanikizika ndi Magulu a Cortisol

Kafukufuku nthawi zonse amawunikira kuwopsa kwa kupsinjika kwakanthawi, komwe kumatha kukweza kuchuluka kwa mahomoni a cortisol (,,).

Kukwera kwachilengedwe mu cortisol kumatha kuchepetsa testosterone mwachangu. Mahomoniwa amagwira ntchito ngati mawonekedwe: pamene imodzi ikukwera, inayo imatsika (,,).

Kupsinjika ndi kuchuluka kwa cortisol kumathandizanso kuwonjezera kudya, kunenepa komanso kusungira mafuta owopsa mthupi lanu. Komanso, kusintha kumeneku kungakhudze testosterone yanu
milingo (,,).

Kuti mukhale ndi thanzi labwino komanso mahomoni, muyenera kuyesetsa kuchepetsa zochitika zobwerezabwereza m'moyo wanu.

Yang'anani pachakudya chomwe chimadalira zakudya zonse, kuchita masewera olimbitsa thupi, kugona mokwanira, kuseka komanso kukhala ndi moyo wabwino, zonse zomwe zimatha kuchepetsa nkhawa ndikupangitsa thanzi lanu komanso testosterone (,,,,).

Kupsinjika kwakukulu kumakhala koyipa pa thanzi lanu lalitali ndipo kumatha kuchepetsa kuchuluka kwama testosterone.

4. Pezani Dzuwa kapena Pezani Vitamini D Supplement

Vitamini D ikuyamba kukhala imodzi mwa mavitamini otchuka kwambiri padziko lapansi.

Kafukufuku wasonyeza kuti ili ndi maubwino osiyanasiyana azaumoyo, ndipo itha kugwiranso ntchito ngati testosterone booster (,,,,).

Ngakhale kuli kofunikira, pafupifupi theka la anthu aku US alibe vitamini D, ndipo ochulukirapo ali ndi mulingo wokwanira (,).

Kafukufuku wa miyezi 12 adapeza kuti kuwonjezera pa 3,000 IU ya vitamini D3 patsiku kumakulitsa ma testosterone pafupifupi 25% ().

Okalamba, vitamini D ndi calcium zimathandiziranso kuchuluka kwa testosterone, zomwe zidapangitsa kuti kuchepa kugwe ().

Kuti mulimbikitse testosterone ndikututa mavitamini D ena, yesetsani kukhala ndi dzuwa kapena kutenga 3,000 IU ya vitamini D3 yowonjezera tsiku lililonse.

Ngati mukufuna kuyesa zowonjezera mavitamini, Amazon ili ndi chisankho chabwino chomwe chilipo.

Zambiri pa vitamini D apa: Vitamini D 101 - Buku Loyambira Loyambira.

Vitamini D3 zowonjezerapo zimathandizira ma testosterone, makamaka okalamba komanso anthu omwe ali ndi mavitamini D. ochepa.

5. Tengani zowonjezera mavitamini ndi mchere

Ngakhale zabwino zama multivitamini zimatsutsana kwambiri, mavitamini ndi michere yapadera imatha kukhala yopindulitsa ().

Pakafukufuku umodzi, mavitamini a zinc ndi vitamini B adakulitsa umuna ndi 74%. Zinc imalimbikitsanso testosterone mwa othamanga ndi omwe alibe zinc (,,).

Kafukufuku wina akuwonetsanso kuti mavitamini A, C ndi E atha kutengapo gawo pama hormone anu ogonana ndi testosterone, ngakhale kuli kofunikira kafukufuku wambiri (,,,).

Mwa mavitamini ndi michere yonse yomwe ilipo, kafukufuku wa testosterone akuwonetsa vitamini D ndi zowonjezera mavitamini zingakhale zabwino (,,).

Vitamini D ndi zinc ali ndi umboni wamphamvu kwambiri monga testosterone boosters. Ma micronutrients ena amathanso kukhala ndi maubwino, koma amafunikira kafukufuku wina.

6. Pumulani Mokwanira, Mokwanira

Kugona mokwanira ndikofunikira pamoyo wanu monga kudya komanso kuchita masewera olimbitsa thupi (,,,,,).

Zitha kukhala ndi zotsatirapo zazikulu pamiyeso yanu ya testosterone.

Kuchuluka kwa tulo kumasiyana pamunthu ndi munthu, koma kafukufuku wina adapeza kuti kugona maola 5 okha usiku kumalumikizidwa ndi kuchepa kwa 15% kwama testosterone ().

Kafukufuku wina wa nthawi yayitali adawona kuti omwe amagona maola anayi okha usiku anali ndi malire ochepa m'malire ().

Kafukufuku wina wa nthawi yayitali amathandizira izi. Kafukufuku wina adawonetsa kuti pa ola lina lililonse lomwe mumagona, kuchuluka kwa testosterone kumakwera 15% kuposa, pafupifupi (,).

Ngakhale anthu ena amawoneka kuti amachita bwino atagona pang'ono, kafukufuku akuwonetsa kuti kugona kwa maola 7-10 usiku ndikofunikira kwambiri kuti mukhale ndi thanzi labwino komanso testosterone yanu.

Onetsetsani kuti mukugona mokwanira kuti mukhale ndi ma testosterone athanzi ndikukhala ndi thanzi labwino.

7. Tengani Zina mwa Izi Zolimbikitsa Zachilengedwe za Testosterone

Ndi ma testosterone owonjezera ochepa okha omwe amathandizidwa ndi maphunziro asayansi.

Chitsamba chofufuza kwambiri kumbuyo kwake chimatchedwa ashwagandha.

Kafukufuku wina adayesa zovuta za zitsamba izi kwa amuna osabereka ndikupeza kuwonjezeka kwa 17% pamlingo wa testosterone ndikuwonjezeka kwa 167% mu kuchuluka kwa umuna ().

Mwa amuna athanzi, ashwagandha adakulitsa milingo ndi 15%. Kafukufuku wina adapeza kuti adatsitsa cortisol mozungulira 25%, yomwe ingathandizenso testosterone (,).

Kuchotsa kwa ginger kumathanso kukulitsa milingo yanu. Ndi zitsamba zokoma zomwe zimaperekanso maubwino ena osiyanasiyana (,,,,).

Kafukufuku wambiri wa ginger wachitika mu nyama. Komabe, kafukufuku m'modzi mwa anthu osabereka adapeza kuti ginger imatha kukulitsa kuchuluka kwa testosterone ndi 17% ndikuwonjezera mahomoni ena azakugonana (, 84).

Zitsamba zina zotchuka zomwe zimathandizidwa ndi kafukufuku wina wazinyama ndi anthu zimaphatikizapo udzu wambuzi wambuzi. Mucuna pruriens, shilajit ndi tongkat ali.

Komabe ndikofunikira kuzindikira kuti kafukufuku wambiri wachitika mu mbewa kapena anthu osabereka omwe ali ndi ma testosterone ochepa.

Ngati muli ndi testosterone wathanzi komanso mulingo wabwinobwino, sizikudziwika ngati mungapindule kwambiri ndi izi.

Mankhwala owonjezera azitsamba ndi njira yachilengedwe yolimbikitsira testosterone kwa iwo omwe alibe chonde kapena otsika.

8. Tsatirani Moyo Wathanzi ndipo Pewani Mankhwala ofanana ndi Estrogen

Palinso zinthu zina zingapo zomwe zingakhudze kuchuluka kwa mahomoni anu.

Moyo wathanzi wogonana umagwira ntchito yofunikira pakuwongolera mahomoni ogonana ndi ma testosterone (,).

Kuwonetsedwa kwambiri ndi mankhwala ngati estrogen kungakhudzenso magawo anu, chifukwa chake yesetsani kuchepetsa kupezeka kwa BPA, parabens ndi mankhwala ena opezeka m'mitundu ina ya pulasitiki (,,,).

Ndizosadabwitsa kuti kumwa mopitirira muyeso kapena kugwiritsa ntchito mankhwala osokoneza bongo, kaya ndi azachipatala kapena zosangalatsa, amathanso kutsitsa kuchuluka kwa testosterone (,,,,,).

Mosiyana ndi izi, kuseka, chisangalalo ndi kuchita bwino zitha kuthandizira kukulitsa thanzi lanu komanso mulingo wa testosterone - onetsetsani kuti ndi gawo la moyo wanu watsiku ndi tsiku (,,,).

Kuchepetsa kupezeka kwa mankhwala ngati estrogen, mowa ndi mankhwala osokoneza bongo kumatha kukhudza magulu anu a testosterone komanso thanzi.

Chifukwa Chiyani Masitepe a Testosterone Amakhudzika?

Kuyambira zaka 25-30, testosterone yamwamuna mwachilengedwe imayamba kuchepa.

Ili ndi vuto chifukwa kafukufuku wamphamvu akuwonetsa kulumikizana pakati pa testosterone yotsika kwambiri ndi kunenepa kwambiri, chiwopsezo chowonjezeka cha matenda komanso kufa msanga.

Magulu a testosterone athanzi ndiofunikanso kwa amayi, komanso mahomoni ena ofunikira monga estrogen ndi progesterone.

Chifukwa chake, aliyense ayenera kutenga njira zofunika pamoyo kuti akwaniritse milingo ya testosterone. Mudzasintha thanzi lanu ndi thupi lanu nthawi yomweyo.

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