8 Yakaratidza Nzira dzeKuwedzera Matanho eTesttosterone Nenzira

Zvemukati

• 1. Exercise uye Simudza Kurema
• 2. Idya Mapuroteni, Mafuta neCarbs
• 3. Deredza Kushungurudzika uye MaCortisol Matanho
• 4. Tora Rimwe Zuva kana Tora Vitamin D yekuwedzera
• 5. Tora Vitamin neMineral Supplements
• 6. Wana Zvakawanda Zvekuzorodza, Yepamusoro-Yemhando Kurara
• 7. Tora Zvimwe zveizvi Natural Testosterone Boosters
• 8. Tevedza Hupenyu Hupenyu uye Dzivisa Estrogen-senge Makemikari
• Sei Matanho eTesttosterone Ane Basa?

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Testosterone ndiyo hono hono pabonde mahormone, asi vakadzi vanewo zvidiki zvacho.

Iyo steroid hormone, inogadzirwa mumatende evarume uye mazai evakadzi ().

Iyo adrenal glands inogadzirawo mashoma mashoma.

Munguva yekuyaruka muvakomana, testosterone ndiyo imwe yeanonyanya kutyaira ekuchinja kwemuviri sekuwedzera mhasuru, izwi rakadzama uye kukura kwebvudzi.

Nekudaro, kuve nematanho akakwana kwakakoshawo mukukura uye kunyangwe panguva yekukwegura.

Muvanhu vakuru, nhanho dzine hutano dzakakosha pahutano hwese, njodzi yechirwere, kuumbwa kwemuviri, kuita zvepabonde uye nezve zvese zvimwe (,,,,,,,).

Pamusoro pezvo, kuwedzera ako mazinga e testosterone kunogona kukonzera kukurumidza kuwana mumhasuru uye kusimba mune chete nyaya yemavhiki (,,).

Sezvineiwo, inoitawo basa rakakosha muhutano hwevakadzi uye hutano hwepabonde (,,).

Tsvagiridzo yacho ndeyechokwadi: vese vakomana vanofanirwa kuona kuti vane hutano hwakanaka hwe testosterone, kunyanya sezvavanokura (,).

Hedzino 8 humbowo-hwakavakirwa nzira dzekuwedzera testosterone mazinga zvakasununguka.

1. Exercise uye Simudza Kurema

Kuita maekisesaizi ndiyo imwe yenzira dzinoshanda kwazvo dzekudzivirira zvirwere zvakawanda zvine chekuita nemararamiro. Sezvineiwo, inogona zvakare kuwedzera testosterone yako.

Chidzidzo chikuru chekuongorora chakawana kuti vanhu vairovedza muviri nguva dzose vaive nemazinga epamusoro e testosterone. Mune vakwegura, kurovedza muviri kunowedzera mazinga e testosterone, kugwinya uye kuita nguva (,).

Tsvagurudzo nyowani mune vakafutisa varume inoratidza kuti kuwedzerwa chiitiko chemuviri kwaitonyanya kubatsira kupfuura kudya kwekurema kwekuwedzera kwe testosterone mazinga ().

Kuramba kudzidziswa, senge kusimudza uremu, ndiyo mhando yepamusoro yekurovedza muviri kusimudzira testosterone mune zvese zvipfupi- uye zvakareba-kureba (,).

Yakakwira-yakasimba nguva yekudzidziswa (HIIT) inogona zvakare kuve inoshanda, kunyangwe mhando dzese dzekurovedza muviri dzinofanirwa kushanda kusvika pamwero (,,,,).

Kutora caffeine uye kugadzira monohydrate sezvinhu zvinowedzera zvinogona kuwedzera mazinga ako kana zvabatanidzwa nechirongwa chekudzidzisa (,).

Mhando dzese dzekurovedza muviri dzinogona kuwedzera ako mazinga e testosterone. Kusimudza huremu uye kwakanyanya-kusimba nguva yekudzidziswa ndiko kunonyanya kushanda.

2. Idya Mapuroteni, Mafuta neCarbs

Izvo zvaunodya zvine simba guru pa testosterone pamwe nemamwe mahormone ().

Naizvozvo, iwe unofanirwa kutarisisa kune yako yenguva refu-koriori yekudyiwa uye nzira yekudya.

Kugara uchidya kana kudya zvakanyanya kunogona kukanganisa yako testosterone mazinga (,,,,,).

Kudya mapuroteni akakwana kunogona kubatsira kuchengetedza hutano hwakanaka uye kubatsira mukurasikirwa kwemafuta, kunoenderana ne testosterone yako (,,).

Kudya kweCarb zvakare kunoita basa, nekutsvaga kunoratidza carbs kunogona kubatsira kukwidziridza testosterone
nhanho panguva yekudzivirira kudzidziswa (,).

Nekudaro, kutsvagisa kunoratidza kuti mafuta akakwana ane hutano anobatsirawo testosterone uye hutano (,,,,).

Kudya kunoenderana zvakanyanya nezvikafu zvese kwakanyanya, iine hutano hwakaringana hwemafuta, mapuroteni uye carbs. Izvi zvinogona kukwidziridza ese mahormone mazinga uye hurefu-hurefu hutano.

Usanyanya kudya uye usarambidze macalorie akawandisa kwenguva refu. Edza kudya zviyero zvakaenzana zve carbs, mafuta uye mapuroteni.

3. Deredza Kushungurudzika uye MaCortisol Matanho

Tsvagiridzo inogara ichiratidza njodzi dzekushushikana kwenguva refu, izvo zvinogona kukwidziridza mwero wehormone cortisol (,,).

Kukwidziridzwa zvisina kujairika mu cortisol kunogona kukurumidza kudzikisa testosterone. Aya mahormone anoshanda nenzira inoita-seaya: seimwe inokwira kumusoro, imwe ichidzika pasi (,,).

Kushungurudzika uye yakakwira cortisol inogona zvakare kuwedzera kudya kwekudya, kuwedzera huremu uye nekuchengetedza kwemafuta emuviri anokuvadza akatenderedza nhengo dzako. Nekudaro, shanduko idzi dzinogona kukanganisa testosterone yako
nhanho (,,).

Kune ese ari maviri akakwana hutano uye mahormone mazinga, iwe unofanirwa kuyedza kudzokorora kudzokorora kunetsa mamiriro ezvinhu muhupenyu hwako.

Tarisa pane kudya kunobva pazvikafu zvese, kugara uchirovedza muviri, kurara kwakanaka, kuseka uye mararamiro akaenzana, zvese izvi zvinogona kudzikisira kushushikana nekuvandudza hutano hwako uye nhanho dze testosterone (,,,,).

Kukwirira kwakanyanya kwekushushikana kwakashata kune yako yakareba-hutano hutano uye kunogona kudzikisa ako testosterone mazinga.

4. Tora Rimwe Zuva kana Tora Vitamin D yekuwedzera

Vitamin D inokurumidza kuve imwe yemavhitamini anozivikanwa pasi rese.

Tsvagiridzo yakaratidza kuti ine dzakasiyana hutano mabhenefiti, uye inogona zvakare kushanda seyakasarudzika testosterone booster (,,,,).

Kunyangwe ichikosha, ingangoita hafu yevagari vemuUS vanoshaya vhitamini D, uye yakatokura muzana ine mashoma-akakwana mazinga (,).

Chidzidzo chemwedzi gumi nemaviri chakawana kuti kuwedzera pamwe ne3,000 IU yevhitamini D3 pazuva kwakawedzera testosterone nhanho dzakakomberedza 25% ().

Mune vakwegura, vhitamini D uye calcium zvakagadzirisawo mwero we testosterone, izvo zvakakonzera kudzikira kwenjodzi yekudonha ().

Kuti uwedzere testosterone uye uwane mamwe mabhenefiti e vitamini D, edza kugara uchiona zuva kana kutora zviuru zvitatu zveIU zvevhitamini D3 yekuwedzera zuva nezuva.

Kana iwe uchida kuyedza zvinowedzera, Amazon ine yakanaka sarudzo inowanikwa.

Rumwe ruzivo nezve vhitamini D pano: Vitamin D 101 - Yakadzama Yekutanga YeMutungamiriri.

Vitamini D3 zvinowedzera zvinogona kuwedzera mazinga e testosterone, kunyanya kune vakwegura uye vanhu vane yakaderera ropa mazinga evitamini D.

5. Tora Vitamin neMineral Supplements

Kunyangwe iwo mabhenefiti emamultivitamini achikwikwidzwa zvakanyanya, chaiwo mavitamini uye mamineral anogona kubatsira ().

Mune kumwe kuongorora, zinc uye vhitamini B zvinowedzera kuwedzera kwehunhu ne74%. Zinc inowedzerawo testosterone muvatambi uye avo vasina zingi (,,).

Zvimwe zvidzidzo zvakare zvinoratidza kuti mavitamini A, C uye E anogona kutora chinzvimbo mune rako bonde mahormone uye testosterone mazinga, kunyangwe kutsvagurudza kuri kudikanwa (,,,).

Kunze kwemavhithamini uye zvicherwa zviripo, ongororo pa testosterone inoratidza vhitamini D uye zinc zvinowedzera zvinogona kunge zviri nani (,,).

Vitamin D uye zinc zvine humbowo hwakasimba sekuwedzera testosterone. Mamwe micronutrients anogona zvakare kuve nemabhenefiti, asi anoda imwe ongororo.

6. Wana Zvakawanda Zvekuzorodza, Yepamusoro-Yemhando Kurara

Kuwana kurara kwakanaka kwakakosha kune hutano hwako sekudya uye kurovedza muviri (,,,,,).

Inogona zvakare kuve nemhedzisiro yakakura pamatanho ako e testosterone.

Iyo yakakwana huwandu hwekurara hunosiyana kubva pamunhu kuenda kumunhu, asi kumwe kuongorora kwakawana kuti kurara chete maawa mashanu pahusiku kwaive kwakabatana ne15% kudzikira muzvikamu zve testosterone ().

Kumwe kuongorora kwenguva refu kwakacherekedza kuti avo vairara maawa mana chete husiku husiku vaive nemipimo yemitezo isina kukwana ().

Zvimwe zvenguva refu zvidzidzo zvinotsigira izvi. Imwe ongororo yakaverenga kuti paawa yekuwedzera yekurara yaunowana, testosterone nhanho dzinokwira 15% kumusoro, paavhareji (,).

Kunyangwe vamwe vanhu vachiita kunge vanoita zvakanaka nekurara kushoma, kutsvagisa kunoratidza kutenderera kwema7-10 maawa ekurara husiku hwese kwakanakira hutano hwenguva refu uye yako testosterone.

Ita shuwa kuti iwe unowana yakawanda yepamusoro-yepamusoro yekurara kuti uchengete hutano testosterone mazinga uye nekuvandudza yako kwenguva refu-hutano hutano.

7. Tora Zvimwe zveizvi Natural Testosterone Boosters

Chete mashoma echisikigo e testosterone testosterone anotsigirwa nezvidzidzo zvesainzi.

Miriwo ine tsvakiridzo yakanyanya kumashure kwayo inonzi ashwagandha.

Imwe ongororo yakaedza mhedzisiro yemuriwo kune varume vasina mbereko uye yakawana 17% kuwedzera muzvikamu zve testosterone uye 167% kuwedzera muhuwandu hwembeu ().

Mune varume vane hutano, ashwagandha yakawedzera nhanho ne15%. Imwe ongororo yakawana yakadzikisa cortisol neinenge 25%, iyo inogona zvakare kubatsira testosterone (,).

Ginger dhizaini inogona zvakare kuwedzera ako mazinga. Ndiwo mushonga unonaka uyo unopawo mamwe mabhenefiti ehutano akasiyana (,,,,).

Mazhinji ekutsvagisa nezve ginger akaitwa mumhuka. Nekudaro, kumwe kuongorora muvanhu vasina kubereka kwakawana kuti ginger inogona kusimudzira mwero we testosterone ne17% uye nekuwedzera mazinga emamwe mahormone epabonde akakosha (, 84).

Mimwe miriwo yakakurumbira inotsigirwa nezvimwe zvidzidzo mumhuka zvese nevanhu zvinosanganisira horny yembudzi sora, Mucuna pruriens, shilajit uye tongkat ali.

Asi zvakakosha kuti uzive kuti yakawanda yekutsvagisa kwakanaka yakaitwa mumakonzo kana vanhu vasina mbereko vane mwero wakaderera we testosterone.

Kana iwe uine hutano hutano testosterone basa uye zvakajairika mazinga, hazvina kujeka kana iwe uchizobatsirwa zvakanyanya kubva kune izvi zvinowedzera.

Akawanda emakwenzi ekuwedzera ndeye nzira yechisikigo yekusimudzira testosterone kune avo vane kushaya mbereko kana mashoma masosi.

8. Tevedza Hupenyu Hupenyu uye Dzivisa Estrogen-senge Makemikari

Pane zvimwe zvinhu zvinoverengeka zvinogona kukanganisa mahormone ako.

Hupenyu hwepabonde hune hutano hunoita basa rakakosha mukugadzirisa bonde rako mahormone uye testosterone mazinga (,).

Kukwidziridzwa kwakanyanya kumakemikari-esrogen-semakemikari kunogona kukanganisa nhanho dzako, saka edza kudzikisira kuratidzwa kwezuva nezuva neBPA, parabens nemamwe makemikari anowanikwa mune mamwe marudzi epurasitiki (,,,)

Zvichida hazvishamise kuti doro rakawandisa kana kushandisa zvinodhaka, zvingave zvekurapa kana zvekuvaraidza, zvinogona zvakare kudzikira mazinga e testosterone (,,,,,,).

Mukupesana, kuseka, mufaro uye kubudirira zvinogona kubatsira kusimudzira hutano hwako uye testosterone mazinga - saka ita shuwa kuti ivo chikamu chehupenyu hwako hwezuva nezuva (,,,).

Kuderedza kusvibiswa kune estrogen-senge makemikari, doro uye zvinodhaka zvinogona kukanganisa yako testosterone mazinga uye hutano.

Sei Matanho eTesttosterone Ane Basa?

Kubva pamazera makumi maviri neshoma kusvika makumi matatu kusvika kumakumi matatu kusvika makumi maviri nesere, masero emurume e testosterone anotanga kudzikira.

Iri idambudziko nekuti kutsvagisa kwakasimba kunoratidza kubatana pakati pe testosterone yepasi uye kufutisa, kuwedzera njodzi yechirwere uye kufa nguva isati yakwana.

Matanho e testosterone ane hutano akakoshawo kune vakadzi, pamwe nemamwe mahormone akakosha senge estrogen uye progesterone.

Naizvozvo, munhu wese anofanirwa kutora anodiwa mararamiro matanho ekuwedzera testosterone matanho. Iwe uchavandudza hutano hwako nemuviri panguva imwe chete.

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