Zomwe muyenera kuchita kuti muwonjezere testosterone

Zamkati

• 1. Idyani zakudya zokhala ndi nthaka ndi mavitamini
• 2. Muzichita masewera olimbitsa thupi
• 5. Kugwiritsa ntchito zowonjezera mavitamini
• Zizindikiro zomwe muyenera kuwonjezera testosterone

Pofuna kuwonjezera kuchuluka kwa testosterone m'magazi ndikofunikira kukhala ndi zakudya zokhala ndi zinc ndi mavitamini A ndi D, kuchita masewera olimbitsa thupi, makamaka kugwiritsa ntchito zolemera, komanso kugona mokwanira usiku. Chifukwa chake, ndizotheka kukhala ndi magawo abwinobwino a testosterone komanso magwiridwe antchito amthupi.

Testosterone ndi hormone yomwe imapezeka mwa amuna ndi akazi, ngakhale kuti ndi yocheperako, ndipo imakhudzana ndi libido, chonde komanso mawonekedwe achiwiri achimuna, monga kukula kwa tsitsi la thupi ndikukula kwa minofu.

Nthawi zambiri, testosterone iyenera kuchulukitsidwa pomwe mitengo yake ndiyotsika poyerekeza ndi mtengo womwe munthu amawona kuti ndi wabwinobwino kwa msinkhu wa munthu, koma chithandizo chamankhwala chiyenera kuyambitsidwa ndi dokotala wa zamaphunziro ndipo nthawi zina, kungakhale kofunikira kugwiritsa ntchito zowonjezera, monga Provacyl kapena kupereka jakisoni, ma gels kapena zomatira.

1. Idyani zakudya zokhala ndi nthaka ndi mavitamini

Chakudya chimasokonezanso mwachindunji kufalikira kwa ma testosterone. Chifukwa chake, kuwonjezera testosterone mwachilengedwe ndikulimbikitsidwa:

• Idyani zakudya zokhala ndi nthaka, monga oyster, chiwindi, nyemba, mabokosi kapena mbewu za mpendadzuwa, mwachitsanzo;
• Idyani zakudya zokhala ndi vitamini D wambiri, monga nsomba, sardine kapena dzira. Kuphatikiza apo, ndikofunikanso kudziwonetsa padzuwa tsiku lililonse, nthawi ya 11 koloko isanakwane komanso pambuyo pa 4 koloko masana, kwa ola limodzi;
• Idyani zakudya zokhala ndi vitamini A wambiri, monga mango, sipinachi, phwetekere kapena mafuta a nsomba.

Kuphatikiza apo, tikulimbikitsidwanso kuti muchepetse kumwa zakudya ndi shuga ndi soya, chifukwa zimatha kubweretsa kuchepa kwa testosterone.

Ndikofunikira kuti munthuyo afunsane ndi katswiri wazakudya kuti zakudya zabwino ziziwonetsedwa ndikuti dongosolo lakudya limakhazikitsidwa malinga ndi zosowa za munthuyo.

2. Muzichita masewera olimbitsa thupi

5. Kugwiritsa ntchito zowonjezera mavitamini

Kugwiritsa ntchito zowonjezerako kuyenera kulimbikitsidwa ndi adotolo, ndipo nthawi zambiri kumawonetsedwa pomwe milingo ya testosterone ndiyotsika kwambiri ndipo imasokoneza mwachindunji thanzi. Chifukwa chake, zowonjezera zina zomwe adotolo angakulimbikitseni ndi Pro Testosterone, Provacyl ndi Testex, mwachitsanzo.

Zizindikiro zomwe muyenera kuwonjezera testosterone

Zizindikiro zina zomwe zingawonetse kuchuluka kwama testosterone ndi monga:

• Chidwi chochepa chogonana;
• Kuiwala kosalekeza;
• Kutopa pafupipafupi;
• Kusintha kwa malingaliro, ndi zizindikilo zakukhumudwa komwe kulipo;
• Zovuta zokhala ndi thupi lamphamvu komanso kudzikundikira kwamafuta;
• Tsitsi lochepa pamaso, thunthu ndi malo apamtima;
• Kuvuta kugona ndi kusokonezeka kwambiri usiku;
• Mafupa osweka ndi kukula kwa kufooka kwa mafupa.

Nthawi zambiri, pamafunika kukhala ndi chizindikiro choposa chimodzi ndipo, ngati dokotala akukayikira testosterone yotsika, amatha kuwonetsa kuyezetsa magazi kuti atsimikizire. Onani zomwe zimayambitsa ndi kusintha kwa testosterone yosintha.

Onani izi ndi maupangiri ena owonjezera testosterone muvidiyo yotsatirayi: