Zakudya 8 Zolimbikitsa Testosterone

Zamkati

• Kudya apamwamba T
• 1. Tuna
• 2. Mkaka wopanda mafuta ambiri wokhala ndi vitamini D
• 3. Mazira a mazira
• 4. Zipilala zolimbitsidwa
• 5. Mbalamezi
• 6. Nkhono
• 7. Ng'ombe
• 8. Nyemba
• Chakudya chochulukirapo

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

Kudya apamwamba T

Testosterone ndimadzi ogonana amuna omwe amakhudza zambiri kuposa kungoyendetsa kugonana. Mahomoni amathandizanso:

• thanzi la mafupa ndi minofu
• kupanga umuna
• kukula kwa tsitsi

Mutha kutaya testosterone mukamakalamba, komanso matenda okhalitsa. Hypogonadism, yotchedwanso testosterone yotsika kapena otsika T, nthawi zambiri amachiritsidwa kuti ateteze mavuto amtsogolo amthupi.

Kuyanjanitsa kwathunthu kwa mahomoni ndikofunikira pakuwongolera magawo a testosterone. Izi zikutanthauza kudya chakudya chopatsa thanzi, chopatsa thanzi.

Kukumbukira kudya kwathunthu zakudya zomwe zimakhala ndi mahomoni kapena zakudya zotsanzira mahomoni, monga phytoestrogens, tikulimbikitsidwa kuti tikwaniritse milingo ya testosterone.

Kafukufuku wina wasonyeza kuti michere iyi imatha kukhala ndi vuto pamagulu onse amtundu wa mahomoni.

Pamodzi ndi malingaliro a dokotala wanu, mungaganizire zakudya zomwe zingalimbikitse testosterone monga chilengedwe chothandizira kuchipatala cha T chochepa.

Zakudya ziwiri zomwe ndizofunikira kwambiri pazakudya zanu ndi vitamini D ndi zinc, zonsezi ndizomwe zimayambitsa testosterone. Nkhaniyi ikunena za zakudya zomwe zikuwonetsa michere iwiri.

1. Tuna

Tuna ili ndi vitamini D wambiri, yemwe amalumikizidwa ndi moyo wautali komanso testosterone. Komanso ndi chakudya chopatsa thanzi, chokhala ndi mapuloteni chomwe chimakhala ndi ma calories ochepa.

Kaya mumasankha zamzitini kapena zatsopano, kudya nsomba iyi kungakhale njira yachilengedwe yolimbikitsira testosterone. Kutumizidwa kwa tuna kumakwaniritsa zosowa zanu za tsiku ndi tsiku za vitamini D.

Ngati simuli okonda tuna, mungaganizireko zina mwa nsomba za vitamini D, monga salimoni kapena sardini.

Kumbukirani kuti kudziletsa ndikofunikira. Konzekerani kuchuluka kwa magawo awiri kapena atatu pa sabata kuti muchepetse kudya kwa mercury, komwe kumapezeka m'nyanja.

Gulani pa intaneti ya nsomba zamzitini.

2. Mkaka wopanda mafuta ambiri wokhala ndi vitamini D

Mkaka ndi gwero lalikulu la mapuloteni ndi calcium.

Ana ndi amayi amalimbikitsidwa kumwa mkaka kuti akhale ndi thanzi labwino, koma mkaka amathanso kulimbitsa mafupa aamuna. Mavitamini D amathanso kusungitsa kuchuluka kwa testosterone.

Onetsetsani kuti mwasankha mkaka wokhala ndi vitamini D. Sankhani mitundu yotsika yamafuta kapena yopepuka. Ali ndi michere yofanana ndi mkaka wonse wopanda mafuta onse okhuta.

Pezani mkaka wamafuta ochepa wokhala ndi vitamini D pa intaneti.

3. Mazira a mazira

Mazira a mazira ndi gwero lina la vitamini D.

Ngakhale cholesterol ili ndi mbiri yoyipa, yolk ya dzira imakhala ndi michere yambiri kuposa azungu azungu.

Cholesterol wamazira a dzira atha kuthandiziranso otsika T. Malingana ngati mulibe vuto lililonse la cholesterol, mutha kudya dzira limodzi tsiku lililonse.

4. Zipilala zolimbitsidwa

Mazira siwo chakudya chokha cham'mawa chomwe chingathandize otsika T. Ngati muyenera kuwona cholesterol yamagazi anu, iyi ndi nkhani yabwino makamaka.

Mitundu ina yambewu imakhala ndi vitamini D, osatchulanso zakudya zina zopatsa thanzi. Ganizirani zophatikizira tirigu wolimbitsidwa pachakudya chanu cham'mawa kuti mudumphe-kuyamba tsiku lanu ndi milingo yanu ya testosterone.

5. Mbalamezi

Zinc ndi michere yofunikira panthawi yakutha msinkhu, ndipo zotsatira zake zimatha kupangitsa kuti mahomoni amphongo azitha kuyang'anitsitsa mukadzakula.

Amuna omwe ali ndi T otsika amapindula chifukwa chowonjezera zinc zawo ngati alinso ndi vuto la zinc. Oyster ndi magwero abwino amcherewa.

6. Nkhono

Kutumikiridwa nkhanu kapena nkhanu nthawi ndi nthawi kumatha kuchititsa ma testosterone anu kukhala abwino. Izi ndizoyamika pang'ono pazinki zomwe zimapezeka munyanjayi.

Malinga ndi National Institutes of Health, nkhanu ya mfumu ku Alaska ili ndi 43% ya nthaka yanu tsiku ndi tsiku mu 3-ounce yokha.

7. Ng'ombe

Pali zovuta zenizeni zokhudzana ndi kuchuluka kwa nyama yofiira. Sikuti mabala ena amakhala ndi mafuta ochulukirapo kuposa nkhuku, koma kudya kwambiri kumalumikizananso ndi khansa zina, monga khansa ya m'matumbo.

Komabe, kudula kwina kwa ng'ombe kumakhala ndi michere yomwe imatha kuwonjezera testosterone. Chiwindi cha ng'ombe ndi gwero lapadera la vitamini D, pomwe nyama yankhumba ndi chowotcha chimakhala ndi zinc.

Pofuna kuchepetsa mafuta a nyama, sankhani nyama yodula yokha komanso kupewa kudya tsiku lililonse.

8. Nyemba

Pankhani yathanzi lamwamuna, nyemba zimatha kupereka zabwino zambiri kuposa momwe mukuganizira. Mitundu yambiri ya nyemba, monga nsawawa, mphodza, ndi nyemba zophika, zonse zimawerengedwa kuti ndizopangira nthaka.

Monga bonasi, zakudya izi ndizodzaza ndi zomanga thupi komanso zomanga thupi zomwe zimatha kuteteza mtima wanu.

Pezani nyemba zosankha pa intaneti.

Chakudya chochulukirapo

Kusintha kwa zakudya zopatsa thanzi kumatha kuthandiza ndi otsika T, koma si machiritso a hypogonadism. Dokotala ayenera kutsimikizira kuti muli ndi testosterone wotsika kudzera pakuwunika kwakuthupi ndi kuyezetsa magazi.

Ngati mwapezeka kuti muli ndi T yochepa, mutha kupatsidwa mankhwala olandila mahomoni a testosterone, monga:

• mapiritsi kapena mapiritsi
• zigamba za khungu
• apakhungu gel osakaniza
• jakisoni

Mankhwalawa amathanso kubwera ndi chiopsezo cha zotsatirapo zoyipa, chifukwa chake onetsetsani kuti mukukambirana zonsezi ndi dokotala wanu zisanachitike.

Kuphatikiza apo, ganizirani kupanga zosintha pazakudya kuti mukhale ndi thanzi labwino, osati kungochiza otsika a T.