8 Testosterone-Inosimudzira Chikafu

Zvemukati

• Kudya zvepamusoro T
• 1. Tuna
• 2. Mukaka une mafuta mashoma uine vhitamini D
• 3. Mazai emazai
• 4. Zviyo zvakasimbiswa
• 5. Mbishi
• 6. Hove
• 7. Mombe
• 8. Bhinzi
• Zvimwe chikafu chekufunga

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

Kudya zvepamusoro T

Testosterone ihormone yebonde yechikadzi inobata zvinopfuura kungoita bonde drive. Hormone iyi zvakare inoitisa:

• hutano uye mhasuru hutano
• kugadzirwa kwourume
• bvudzi kukura

Unogona kurasikirwa testosterone paunenge uchikwegura, pamwe nekubva kuzvirwere zvisingaperi. Hypogonadism, inonzi zvakare yakaderera testosterone kana yakaderera T, inowanzo kurapwa pakurapa kudzivirira ramangwana matambudziko ehutano.

Kuenzanirana kwehomoni kwakakosha kubata mazinga e testosterone. Izvi zvinoreva kudya chikafu chakaringana, chinovaka muviri.

Kuva unoyeuka kudya kwakazara kwezvikafu zvine mahormone kana kutevedzera mahormone-kuteedzera zvinovaka muviri, senge phytoestrogens, zvinokurudzirwa kuzadzisa mwero we testosterone.

Zvimwe zvidzidzo zvakaratidza izvi zvinovaka muviri zvinogona kuve nemhedzisiro pane yakazara hormone chiyero.

Pamwe pamwe nezvakakurudzirwa nachiremba wako, unogona kufunga zvingangoita testosterone-inosimudzira chikafu sechisikigo chinowirirana kune yakaderera T kurapwa.

Zviviri zvinovaka muviri izvo zvakakosha zvakanyanya kuchikafu chako vhitamini D uye zinc, ese ari maviri matanho ekutanga ekugadzira testosterone. Ichi chinyorwa chichatarisa pane zvekudya zvinoratidza izvi zviviri zvinovaka muviri.

1. Tuna

Tuna yakapfuma muvhitamini D, yakave yakabatanidzwa nehupenyu hwakareba uye kugadzirwa kwe testosterone. Ichowo moyo-hutano, chikafu chine mapuroteni chakaderera mune macalorie.

Kunyangwe iwe ukasarudza makedheni kana nyowani, kudya iyi hove inogona kuve nzira yechisikigo yekusimudzira testosterone. Kushanda kwetuna kunozadzisa zvaunoda zvezuva nezuva zvevitamin D.

Kana usiri fan fan, iwe unogona kufunga zvimwe zvinobva muhove zvevhitamini D, salmon kana sardines.

Rangarira kuti kuenzanisa kwakakosha. Vavarira max maviri kusvika matatu servings pavhiki kudzikisira kudya kwako kwemekiyuri, iyo inowanikwa mune zvegungwa.

Tenga pamhepo kune tuna yakakanyiwa.

2. Mukaka une mafuta mashoma uine vhitamini D

Mukaka chinhu chikuru sosi yeprotein uye calcium.

Vana nevakadzi vanokurudzirwa kunwa mukaka kuitira hutano hwakanaka hwemapfupa, asi mukaka unogona zvakare kuchengetedza mapfupa evarume akasimba futi. Izvo vhitamini D zvemukati zvinogona zvakare kuchengetedza testosterone mazinga mukutarisa.

Ita shuwa kuti unosarudza mukaka wakasimbiswa ne vhitamini D. Sarudza yakaderera mafuta kana skim vhezheni. Ivo vane zvinovaka zvinovaka muviri semukaka wakazara pasina ese akazara mafuta.

Tsvaga mukaka wakaderera-mafuta wakasimbiswa ne vitamini D pamhepo.

3. Mazai emazai

Mazai emazai ndeimwe pfuma yakapfuma yevhitamini D.

Nepo cholesterol iine mukurumbira wakashata, zai yolk ine zvakawanda zvinovaka muviri kupfuura mazai machena.

Cholesterol yemazai emazai inogona kutobatsira yakaderera T. Chero bedzi usina kana preexist iripo cholesterol nyaya, unogona kudya zvakachengeteka zai rimwe pazuva.

4. Zviyo zvakasimbiswa

Mazai handiwo ega emangwanani chikafu chinogona kubatsira yakaderera T. Kana iwe uchifanira kutarisa rako reropa cholesterol, idzi inhau dzinonyanya kunaka.

Dzimwe mhando dzezviyo dzakasimbiswa ne vhitamini D, tisingataure zvimwe zvinopa moyo-zvine hutano. Funga kuisa zviyo zvakakomberedzwa muchikafu chako chamangwanani kusvetuka-kutanga zuva rako uye ako mazinga e testosterone.

5. Mbishi

Zinc chinhu chinovaka muviri chakakosha panguva yekuyaruka, uye mhedzisiro yacho inogona kuchengeta mahormone echirume mukutarisa mukukura.

Varume vane yakaderera T vanobatsirwa nekuwedzera yavo zinc kutora kana ivo vanewo zinc kushomeka. Oysters ndiwo manyuko akanaka eicherwa iyi.

6. Hove

Kumwe kushumirwa kwegakanje kana hove kunogona kuita ako mazinga e testosterone zvimwe zvakanaka. Izvi ndezvekutenda muchidimbu kune iyo zinc yezvinyorwa mune aya ezvokudya zvegungwa.

Zvinoenderana neNational Institutes of Health, mambo weAlaska crab ane makumi mana nematatu ezvekukosha kwezuva nezuva kwezingi mu3-ounce chete inoshumira.

7. Mombe

Iko kune chaiko kunetseka kwehutano nezve pamusoro pekuwandisa kwenyama tsvuku. Kwete chete kuti kumwe kucheka kune mafuta akawanda kupfuura yehuku, asi kudya zvakawandisa kwakabatanawo nemamwe macancer, senge cancer cancer.

Zvakadaro, kumwe kucheka kwemombe kune zvinovaka muviri zvinogona kusimudzira testosterone. Mombe yechiropa inosarudzika sosi vhitamini D, nepo pasi nyama yemombe uye chuck yakagochwa iine zinc.

Kuchengeta mafuta emhuka mukutarisa, sarudza chete akachekwa akachekwa emombe uye dzivisa kuidya mazuva ese.

8. Bhinzi

Kana zvasvika kune murume-hutano hutano, bhinzi dzinogona kupa yakawanda mabhenefiti kupfuura iwe zvaunofunga. Mbesa zhinji, dzakadai seshiri, nyemba, uye bhinzi dzakabikwa, zvese zvinoonekwa senzvimbo yakanaka yezinc.

Sebhonasi, izvi zvekudya zvizere nefayibha uye mapuroteni-anodyarwa-anokwanisa kuchengetedza hutano hwemwoyo wako.

Tsvaga sarudzo yebhinzi kuyedza online.

Zvimwe chikafu chekufunga

Kuchinja kwehutano zvine hutano kunogona kubatsira nechepasi T, asi haisi mishonga ye hypogonadism. Chiremba anofanirwa kusimbisa kuti iwe une yakaderera testosterone kuburikidza nemuviri bvunzo uye neropa bvunzo.

Kana iwe ukabatwa uine yakaderera T, iwe unogona kupihwa testosterone testosterone kutsiva, senge:

• mapiritsi kana mapiritsi
• zvigamba zveganda
• misoro gel
• majekiseni

Iyi mishonga inogona zvakare kuuya nenjodzi yemhedzisiro mhedzisiro, saka ita shuwa kuti unokurukura dzese nachiremba wako zvisati zvaitika.

Pamusoro pezvo, funga kugadzira zvigadziriso zvekudya kuti uwedzere hutano hwako, kwete kungo bata yakaderera T.