Testosterone shine farkon hormone na jima'i a cikin maza, wanda aka samar a cikin kwayoyin leydig a cikin tes. Yana da mahimmancin hormone a cikin jikin mutum, alhakin ayyuka daban-daban kamar motsa jiki na jima'i, yawan kashi, tsarin jiki, yawan tsoka da ƙarfi, timbre murya, da samar da maniyyi. Duk da yake akwai abubuwa da yawa waɗanda zasu iya rinjayar matakan testosterone, ciki har da shekaru, kwayoyin halitta, da salon rayuwa, abinci yana taka muhimmiyar rawa. Wasu abinci sun ƙunshi abubuwan gina jiki waɗanda zasu iya taimakawa inganta testosterone samarwa ko hana raguwarsa.
1. Tuna
Tuna shine kyakkyawan tushen bitamin D, wanda shine mahimmin sinadari don samar da testosterone. Bincike ya nuna cewa rashin bitamin D yana hade da ƙananan matakan testosterone, kuma cin abinci mai arziki a cikin wannan bitamin zai iya taimakawa wajen haɓaka samar da testosterone. Bugu da ƙari, tuna yana da yawan furotin, wanda ke da mahimmanci don haɓaka tsoka da gyarawa.
2. Qwai
Qwai gidan abinci ne mai ƙarfi, yana ɗauke da furotin mai inganci, mai lafiya, bitamin, da ma'adanai. Har ila yau, suna da wadata a cikin cholesterol, wanda ke aiki a matsayin maƙasudin haɓakar testosterone. Cin dukan ƙwai, ciki har da gwaiduwa, na iya taimakawa wajen tallafawa samar da testosterone.
3. Naman sa maras nauyi
Lean naman sa shine babban tushen zinc, ma'adinai wanda ke taka muhimmiyar rawa a cikin metabolism na testosterone. An danganta rashi na Zinc zuwa ƙananan matakan testosterone, don haka ciki har da abinci mai arzikin zinc kamar naman sa a cikin abincin ku na iya taimakawa wajen kula da matakan testosterone mafi kyau. Bugu da ƙari, naman sa yana da wadataccen furotin da baƙin ƙarfe, waɗanda ke da mahimmanci ga lafiyar jiki da kuzari.
4. Kawa
Oysters suna da sanannun kayan aphrodisiac, amma kuma sun kasance daya daga cikin mafi kyawun tushen tutiya na abinci. A zahiri, 'yan kawa kaɗan ne kawai zasu iya ba da fiye da shawarar yau da kullun na zinc ga manya. Ta hanyar haɓaka matakan zinc, oysters na iya taimakawa wajen tallafawa samar da testosterone lafiya da kula da lafiyar jima'i.
5. Alayyafo
Alayyahu koren kayan lambu ne mai ganye wanda ke cike da abubuwan gina jiki, gami da magnesium. Magnesium yana taka rawa a cikin halayen enzymatic sama da 300 a cikin jiki, gami da waɗanda ke cikin haɗin testosterone. Bincike ya nuna cewa haɓakar magnesium na iya haifar da karuwa a cikin matakan testosterone, yana sa alayyafo ya zama kyakkyawan ƙari ga abinci mai haɓaka testosterone.
6. Man zaitun
Man zaitun shine babban abinci na Bahar Rum kuma yana da wadata a cikin kitse masu yawa, waɗanda aka danganta da matakan testosterone masu girma. Bugu da ƙari, man zaitun ya ƙunshi antioxidants waɗanda zasu iya taimakawa rage kumburi da tallafawa lafiyar gaba ɗaya. Haɗa man zaitun a cikin dafa abinci ko amfani da shi azaman kayan ado na salad na iya zama hanya mai sauƙi don haɓaka matakan testosterone.
7. Brazil goro
Kwayoyin Brazil suna daya daga cikin mafi kyawun tushen abinci na selenium, ma'adinai mai mahimmanci don samar da testosterone. Selenium yana aiki azaman antioxidant kuma yana taimakawa kare jiki daga damuwa na oxidative, wanda zai iya haifar da mummunan tasirin matakan testosterone. Ciki har da kwayoyi na Brazil a cikin abincin ku na iya taimakawa wajen tabbatar da isasshen abinci na selenium da tallafawa matakan testosterone lafiya.
8. Tafarnuwa
Tafarnuwa ta ƙunshi mahadi kamar allicin, waɗanda aka nuna suna da tasirin haɓakar testosterone. Bugu da ƙari, tafarnuwa yana da wadata a cikin bitamin B6, wanda ke da hannu a cikin metabolism na testosterone. Haɗa tafarnuwa a cikin abincinku ba zai iya ƙara dandano kawai ba amma kuma yana ba da damar amfani ga samar da testosterone.
9. Ruman
Ruman yana da wadata a cikin antioxidants, musamman ellagic acid, wanda aka nuna yana kara yawan matakan testosterone a nazarin dabbobi. Bugu da kari, an danganta shan ruwan rumman da inganta ayyukan mazan jiya da sha’awa a cikin nazarin dan Adam. Ciki har da rumman ko ruwan rumman a cikin abincin ku na iya bayarwa amfani ga matakan testosterone da lafiyar jima'i.
10. Kayan lambu na cruciferous
Kayan lambu masu laushi irin su broccoli, kabeji, da Brussels sprouts sun ƙunshi mahadi da ake kira indole-3-carbinol da sulforaphane, wanda zai iya taimakawa wajen daidaita matakan estrogen a jiki. Ta hanyar rage matakan estrogen, waɗannan kayan lambu na iya tallafawa matakan testosterone lafiya a kaikaice. Ciki har da kayan lambu iri-iri na cruciferous a cikin abincin ku na iya samar da fa'idodin kiwon lafiya da yawa, gami da tasirin tasiri akan metabolism na testosterone.
Kammalawa
Tsayawa mafi kyawun matakan testosterone yana da mahimmanci ga lafiyar gaba ɗaya da kuzari, saboda wannan hormone yana taka muhimmiyar rawa a cikin ayyuka daban-daban na jiki. Yayin da kwayoyin halitta da shekaru suna taka muhimmiyar rawa a matakan testosterone, abubuwan rayuwa irin su abinci na iya rinjayar samar da shi. Ta hanyar haɗa abubuwan da aka ambata a sama masu haɓaka abinci na testosterone a cikin abincin ku, zaku iya tallafawa matakan testosterone lafiya ta halitta. Wadannan abinci suna ba da kayan abinci masu mahimmanci waɗanda ke da mahimmanci ga haɓakar testosterone da metabolism.