I-Testosterone yeyona hormone yesini ephambili kunye ne-androgen emadodeni, ayiphembeleli kuphela iimpawu zomzimba kodwa kunye nempilo yengqondo kunye neemvakalelo. Njengoko amadoda ekhula, kukho ukwehla kwendalo kumanqanaba e testosterone, anokuthi abe mandundu ngenxa yezinto zokuphila ezinjengoxinzelelo olungapheliyo, ukukhetha ukutya okungalunganga, kunye nemikhwa yokuhlala. Oku kuncipha kungabonakalisa ngeendlela ezahlukeneyo, kubandakanywa nokunciphisa ubunzima be-muscle, ukunciphisa ukuxinwa kwamathambo, ukunciphisa i-libido, kunye nomqondo jikelele wokudinwa okanye ukugula.
1. Gcina ukutya okunempilo
- Yidla iprotheyini eninzi: Kubandakanya inyama ebhityileyo, intlanzi, amaqanda, iimveliso zobisi, kunye nemithombo esekwe kwizityalo efana nelegumes kunye netofu inokunceda inkxaso. ukuveliswa kwe testosterone.
- Amafutha anempilo: Faka imithombo yamafutha anempilo afana ne-avocados, amandongomane, imbewu, kunye neoli yeoli ekudleni kwakho, njengoko la mafutha abalulekile kwimveliso yehomoni.
- Ukunciphisa iswekile kunye nokutya okucutshungulwayo: Ukusetyenziswa kakhulu kweswekile kunye nokutya okucutshungulwayo kunokukhokelela ekuxhathiseni kwe-insulin kunye nokuzuza ubunzima, zombini ezinokuthi zibe nefuthe elibi kumanqanaba e testosterone.
2. Hlala usebenza
- Ukuzilolonga rhoqo: Ukuzibandakanya kwimithambo yomibini ye-aerobic (efana nokubaleka okanye ukukhwela ibhayisekile) kunye noqeqesho lokuxhathisa (ukuphakamisa iintsimbi okanye imithambo yomzimba) kunokunceda ukonyusa amanqanaba e testosterone.
- UQeqesho lweXesha eliPhezulu (HIIT): Ukuzivocavoca kwe-HIIT kuboniswe ukwandisa amanqanaba e testosterone ngempumelelo ngakumbi kunemithambo ye-cardio ezinzileyo.
3. Lawula uxinzelelo
- Ziqhelanise neendlela zokunciphisa uxinzelelo: Dibanisa iindlela zokuphumla ezinjengokucamngca, umthambo wokuphefumla ngokunzulu, i-yoga, okanye ukuchitha ixesha kwindalo ukunciphisa amanqanaba oxinzelelo.
- Ukubeka phambili ukulala: Injongo ye-7-9 yeeyure zokulala okusemgangathweni ubusuku ngabunye, njengoko ukulala ngokwaneleyo kunokuphazamisa ibhalansi yehomoni kunye namanqanaba aphantsi e-testosterone.
4. Qinisekisa ukuthathwa kwevithamini kunye neeminerali ngokwaneleyo
- I-Vitamin D: Amanqanaba aneleyo e-vitamin D ayimfuneko kwimveliso ye testosterone. Chitha ixesha ngaphandle okanye ucinge ngokuthatha isongezelelo sevithamini D ukuba uhlala kwindawo enelanga elilinganiselweyo.
- I-Zinc: I-Zinc idlala indima ebalulekileyo kwi-testosterone synthesis. Bandakanya ukutya okutyebileyo kwe-zinc okufana ne-oyster, inyama yenkomo, inkukhu, kunye nembewu yethanga ekutyeni kwakho.
- I-Magnesium: Ukunqongophala kwe-Magnesium kuye kwadibaniswa namanqanaba aphantsi e-testosterone. Faka ukutya okutyebileyo kwe-magnesium okufana nesipinatshi, iialmonds, kunye nokutya okuziinkozo kukutya kwakho.
5. Gcina ubunzima obunempilo
Kuphephe ukutyeba kakhulu emzimbeni. Ukutyeba ngokugqithiseleyo kunye namafutha omzimba, ngakumbi ajikeleze i-midsection, ahambelana namanqanaba aphantsi e-testosterone. Ukuphumeza ukutya okunempilo kunye nesiqhelo sokuzilolonga kunokunceda ukugcina ubunzima obunempilo kunye nokwandisa amanqanaba ehomoni.
6. Nciphisa ukusetyenziswa kotywala
Ukusetyenziswa kotywala ngokugqithiseleyo kunokuphazamisa ukuveliswa kwe testosterone kwaye kubangele ukungalingani kwehomoni. Nciphisa ukusela utywala kumanqanaba aphakathi okanye ukuphephe ngokupheleleyo ukuxhasa amanqanaba afanelekileyo e-testosterone.
7. Qwalasela izongezo zendalo
Ezinye izongezo zemifuno, ezifana ne-ashwagandha, i-tribulus terrestris, kunye ne-fenugreek, zibonakaliswe ukunceda ukwandisa amanqanaba e-testosterone ngokwemvelo. Nangona kunjalo, kubalulekile ukubonisana nengcali yezempilo ngaphambi kokuba wongeze naziphi na izongezo ezitsha kwirejimeni yakho.
8. Kuphephe iziphazamisi ze-endocrine
Ukunciphisa ukuvezwa kweekhemikhali eziphazamisa i-endocrine ezifumaneka kwiiplastiki ezithile, izibulala-zinambuzane, kunye neemveliso zokunyamekela, njengoko ezi khemikhali zinokuphazamisa ukuveliswa kwehomoni kunye nemetabolism.
isiphelo
I-Testosterone idlala indima ephambili ekuphuhliseni izicubu zokuzala zesilisa ezifana ne-testicles kunye ne-prostate, kunye nokukhuthaza iimpawu zesondo zesibini ezifana nokunyuka kwemisipha kunye namathambo, kunye nokukhula kweenwele zomzimba. Inxulunyaniswa nokunyuka kobundlobongela, ngesondo, ukongamela, ukubonisa ukuthandana, kunye noluhlu olubanzi lweempawu zokuziphatha. Abantu banokuthatha ezi zicwangciso zendalo zingentla zokwandisa amanqanaba e testosterone kunye nokuphucula amandla kunye nempilo yabo.