Izindlela Eziqinisekisiwe ze-8 Zokukhulisa Amaleveli we-Testosterone Ngokwemvelo

-Delile

• 1. Ukuzivocavoca nokuphakamisa izisindo
• 2. Yidla Amaphrotheni, Amafutha Namacarbs
• 3. Nciphisa amazinga okuxineka namazinga eCortisol
• 4. Thola iLanga noma Thatha isithasiselo sikaVitamin D
• 5. Thatha izithasiselo zika Vitamin noMaminerali
• 6.Thola Inala Yokulala, Yokulala Okusezingeni Eliphezulu
• 7. Thatha ezinye zalezi Zikhuthazi Zemvelo ze-Testosterone
• 8. Landela Indlela Yokuphila Enempilo futhi Ugwebe Amakhemikhali afana ne-Estrogen
• Kungani Izinga Lama-Testosterone Libalulekile?

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-testosterone yi-hormone eyinhloko yowesilisa ocansini, kepha abesifazane nayo inamanani ayo amancane.

Kuyinto i-hormone ye-steroid, ekhiqizwa kumasende abesilisa kanye nama-ovari wabesifazane ().

Izindlala ze-adrenal nazo zikhiqiza amanani amancane.

Ngesikhathi sokuthomba kubafana, i-testosterone ingesinye sezishayeli eziyinhloko zezinguquko zomzimba njengokukhula kwemisipha, ukukhula kwezwi nokujula kwezinwele.

Kodwa-ke, ukuba namazinga afanele nakho kubalulekile phakathi nokuba mdala ngisho nalapho usemdala.

Kubantu abadala, amazinga enempilo abalulekile empilweni ejwayelekile, engcupheni yezifo, ukwakheka komzimba, ukusebenza kocansi nakho konke okunye (,,,,,,).

Ngokwengeziwe, ukukhuphula amazinga akho e-testosterone kungadala ukuzuza okusheshayo kwimisipha nobungqabavu kumbandela wamasonto kuphela (,,).

Kuyathakazelisa ukuthi ibuye ibambe iqhaza elibalulekile empilweni yabesifazane nasenhlalakahleni yezocansi (,,).

Ucwaningo luphelele impela: bobabili ubulili kufanele baqinisekise ukuthi banamazinga aphilile e-testosterone, ikakhulukazi njengoba bekhula (,).

Nazi izindlela eziyi-8 ezisuselwa ebufakazini zokwandisa amazinga e-testosterone ngokwemvelo.

1. Ukuzivocavoca nokuphakamisa izisindo

Ukuzivocavoca umzimba kungenye yezindlela eziphumelela kakhulu zokuvimbela izifo eziningi ezihlobene nendlela yokuphila. Kuyathakazelisa ukuthi ingakhuphula ne-testosterone yakho.

Ucwaningo olukhulu lokubuyekeza luthole ukuthi abantu abazivocavoca njalo banamazinga aphezulu we-testosterone. Kwasebekhulile, ukuvivinya umzimba kwandisa amazinga e-testosterone, ukuqina nesikhathi sokuphendula (,).

Ucwaningo olusha emadodeni akhuluphele lukhombisa ukuthi ukukhuphuka komzimba kwakusiza kakhulu kunokudla kwesisindo sokukhulisa amazinga e-testosterone ().

Ukumelana nokuqeqeshwa, njengokuphakamisa izinsimbi, uhlobo oluhamba phambili lokuvivinya umzimba ukukhulisa i-testosterone kuzo zombili lezi zikhathi ezifushane nezinde (,).

Ukuqeqeshwa kwesikhawu esiphakeme (HIIT) nakho kungasebenza kakhulu, yize zonke izinhlobo zokuzivocavoca kufanele zisebenze ngezinga elithile (,,,,).

Ukuthatha i-caffeine nokudala i-monohydrate njengezithako kungakhuphula izinga lamazinga akho uma kuhlanganiswe nohlelo lokuqeqesha (,).

Zonke izinhlobo zokuvivinya umzimba zingakhuphula amazinga akho e-testosterone. Ukuphakamisa isisindo kanye nokuqeqeshwa kwesikhathi esiphakeme kakhulu kusebenza kakhulu.

2. Yidla Amaphrotheni, Amafutha Namacarbs

Okudlayo kunomthelela omkhulu ku-testosterone nakwamanye amazinga ama-hormone ().

Ngakho-ke, kufanele unake isu lakho lesikhathi eside lokudla ikhalori nokudla.

Ukudla njalo noma ukudla ngokweqile kungaphazamisa amazinga akho e-testosterone (,,,,).

Ukudla amaprotheni anele kungasiza ukugcina amazinga enempilo nokusiza ekulahlekelweni kwamafutha, nakho okuhambisana ne-testosterone yakho (,,).

Ukudla kweCarb nakho kudlala indima, ngocwaningo olubonisa ukuthi ama-carbs angasiza ekwandiseni i-testosterone
amazinga ngesikhathi sokuqeqeshwa kokumelana (,).

Kodwa-ke, ucwaningo lukhombisa ukuthi amafutha anele anempilo nawo ayazuzisa nge-testosterone nempilo (,,,,).

Ukudla okuncike kakhulu ekudleni okuphelele kungcono, ngokulinganisela okunempilo kwamafutha, amaprotheni nama-carbs. Lokhu kungakhulisa womabili amazinga ama-hormone nempilo yesikhathi eside.

Ungadli ngokweqile futhi ungabekeli amakhalori kakhulu isikhathi eside. Zama ukudla inani elilinganisiwe lama-carbs, amafutha namaprotheni.

3. Nciphisa amazinga okuxineka namazinga eCortisol

Ucwaningo luhlala luqhakambisa ubungozi bokuxineka kwesikhathi eside, okungakhuphula amazinga e-hormone cortisol (,,).

Ukuphakama okungokwemvelo ku-cortisol kunganciphisa ngokushesha i-testosterone. La mahomoni asebenza ngendlela efana nseka: njengoba enye inyuka, enye yehla (,,).

Ingcindezi kanye ne-cortisol ephezulu nayo ingakhuphula ukudla, ukuzuza kwesisindo kanye nokugcinwa kwamafutha omzimba ayingozi ezungeze izitho zakho. Ngokulandelayo, lezi zinguquko zingaba nomthelela omubi ku-testosterone yakho
amazinga (,,).

Kuwo womabili amazinga wempilo nama-hormone, kufanele uzame ukunciphisa izimo eziphindaphindayo zokucindezela empilweni yakho.

Gxila ekudleni okusekelwe ekudleni okuphelele, ukuzivocavoca umzimba njalo, ukulala kahle, ukuhleka nendlela yokuphila enokulinganisela, konke lokhu kunganciphisa ukucindezeleka futhi kuthuthukise amazinga akho ezempilo kanye ne-testosterone (,,,,).

Izinga eliphezulu lokucindezeleka alilungile empilweni yakho yesikhathi eside futhi lingehlisa amazinga wakho we-testosterone.

4. Thola iLanga noma Thatha isithasiselo sikaVitamin D

UVitamin D usheshe abe ngomunye wamavithamini athandwa kakhulu emhlabeni.

Ucwaningo lukhombisile ukuthi lunezinzuzo ezahlukahlukene zezempilo, futhi lungasebenza njenge-testosterone booster yemvelo (,,,,).

Ngaphandle kokubaluleka kwayo, cishe isigamu sabantu base-US singenayo i-vitamin D, kanti iphesenti eliphakeme kakhulu linamazinga amancane kakhulu (,).

Ucwaningo lwezinyanga eziyi-12 luthole ukuthi ukwengeza nge-3,000 IU ye-vitamin D3 ngosuku kukhuphule amazinga e-testosterone cishe ngama-25% ().

Kwasebekhulile, i-vitamin D ne-calcium nazo zithuthukise amazinga e-testosterone, aholele engcupheni enciphile yokuwa ().

Ukukhulisa i-testosterone nokuvuna ezinye izinzuzo zikavithamini D, zama ukuthola ukukhanya kwelanga njalo noma uthathe cishe i-3,000 IU ye-vitamin D3 engeza nsuku zonke.

Uma ungathanda ukuzama izengezo, i-Amazon inokukhetha okuhle okutholakalayo.

Imininingwane eminingi ngevithamini D lapha: Vitamin D 101 - Umhlahlandlela Wabaqalayo Oningiliziwe.

Izithako ze-Vitamin D3 zingakhuphula amazinga e-testosterone, ikakhulukazi kubantu abadala kanye nabantu abanamazinga aphansi egazi likavithamini D.

5. Thatha izithasiselo zika Vitamin noMaminerali

Yize izinzuzo zama-multivitamini ziphikisana kakhulu, amavithamini namaminerali athile angazuzisa ().

Kwesinye isifundo, izengezo ze-zinc novithamini B zikhuphule ikhwalithi yesidoda ngo-74%. I-Zinc iphinde ikhulise i-testosterone kubasubathi nalabo abangenayo i-zinc (,,).

Ezinye izifundo futhi ziphakamisa ukuthi amavithamini A, C no-E angadlala indima kuma-hormone wakho wezocansi nakumazinga we-testosterone, yize kudingeka olunye ucwaningo (,,,).

Kuwo wonke amavithamini namaminerali atholakalayo, ucwaningo olwenziwe ku-testosterone lukhombisa ukuthi uvithamini D kanye nezithako ze-zinc kungaba ngcono (,,).

U-Vitamin D no-zinc banobufakazi obuqine njengama-testosterone boosters. Amanye ama-micronutrients nawo angaba nezinzuzo, kepha adinga olunye ucwaningo.

6.Thola Inala Yokulala, Yokulala Okusezingeni Eliphezulu

Ukulala kahle kubalulekile empilweni yakho njengokudla nokuvivinya umzimba (,,,,,).

Kungaba nemiphumela emikhulu emazingeni akho e-testosterone.

Inani elifanele lokulala liyahlukahluka kuye ngomuntu, kepha ucwaningo olulodwa lwathola ukuthi ukulala amahora ama-5 kuphela ebusuku kuhlotshaniswa nokwehliswa kwe-15% emazingeni e-testosterone ().

Olunye ucwaningo lwesikhathi eside luthi labo abalala amahora amane kuphela ubusuku ngabunye babenamazinga entula emingcele ().

Ezinye izifundo zesikhathi eside ziyakusekela lokhu. Ucwaningo olulodwa lubalwe ukuthi njalo ehoreni lokulala owengeziwe olitholayo, amazinga e-testosterone akhuphuka ngo-15% ngaphezulu, ngokwesilinganiso (,).

Yize abanye abantu bebonakala benza kahle ngokulala okuncane, ucwaningo luphakamisa ukuthi ukulala amahora angama-7-10 ngobusuku ngabunye kungcono kakhulu empilweni yesikhathi eside kanye ne-testosterone yakho.

Qiniseka ukuthi uthola ukulala okuningi kwekhwalithi ephezulu ukuze ugcine amazinga we-testosterone enempilo futhi wandise impilo yakho yesikhathi eside.

7. Thatha ezinye zalezi Zikhuthazi Zemvelo ze-Testosterone

Zimbalwa kuphela izikhuthazi zemvelo ze-testosterone ezisekelwa yizifundo zesayensi.

Imifino enocwaningo oluningi ngemuva kwayo ibizwa nge-ashwagandha.

Ucwaningo olulodwa luhlolisise imiphumela yalesi sitshalo kubantu besilisa abangatholi inzalo futhi lwathola ukwanda okungu-17% emazingeni e-testosterone kanye nokukhuphuka okungu-167% kokubalwa kwesidoda ().

Kumadoda aphilile, i-ashwagandha inyuse amazinga ngo-15%. Olunye ucwaningo luthole ukuthi yehlise i-cortisol cishe ngama-25%, nayo engasiza i-testosterone (,).

Ukukhishwa kwe-ginger nakho kungakhuphula amazinga akho. Kuyimifino emnandi futhi enikezela nangezinye izinzuzo ezahlukahlukene zezempilo (,,,,).

Ucwaningo oluningi nge-ginger lwenziwe ezilwaneni. Kodwa-ke, isifundo esisodwa kubantu abangenanzalo sathola ukuthi i-ginger ingakhuphula amazinga e-testosterone ngo-17% futhi yenyuse amazinga amanye amahomoni abalulekile ocansi (, 84).

Amanye amakhambi athandwayo asekelwa ezinye izifundo kuzo zombili izilwane nabantu kufaka phakathi ukhula lwembuzi olunezinyosi, IMucuna pruriens, shilajit futhi tongkat ali.

Kodwa-ke kubalulekile ukuthi uqaphele ukuthi ucwaningo oluningi oluhle lwenziwe kumagundane noma kubantu abangenanzalo abanamazinga aphansi e-testosterone.

Uma unomsebenzi we-testosterone onempilo namazinga ajwayelekile, akucaci ukuthi uzozuza kakhulu kulezi zithasiselo.

Izithako eziningi zemithi ziyindlela engokwemvelo yokuthuthukisa i-testosterone yalabo abanokuzala noma amazinga aphansi.

8. Landela Indlela Yokuphila Enempilo futhi Ugwebe Amakhemikhali afana ne-Estrogen

Kunezinye izinto eziningana ezingathinta amazinga akho e-hormone.

Impilo yezocansi enempilo ibamba iqhaza elibalulekile ekulawuleni ama-hormone wakho wezocansi namazinga we-testosterone (,).

Ukuvezwa okuphezulu kwamakhemikhali afana ne-estrogen nakho kungathinta amazinga akho, ngakho-ke zama ukunciphisa ukutholakala kwansuku zonke kwi-BPA, parabens namanye amakhemikhali atholakala kwezinye izinhlobo zepulasitiki (,,,).

Cishe akumangazi ukuthi ukusetshenziswa ngokweqile kotshwala noma izidakamizwa, noma ngabe kungokwezokwelapha noma kwezokungcebeleka, nakho kunganciphisa amazinga e-testosterone (,,,,,).

Ngokuphambene nalokho, ukuhleka, injabulo nokuphumelela kungasiza ukukhulisa amazinga akho ezempilo kanye ne-testosterone - ngakho-ke qiniseka ukuthi ayingxenye yempilo yakho yansuku zonke (,,,).

Ukunciphisa ukuvezwa kwamakhemikhali afana ne-estrogen, utshwala nezidakamizwa kungathinta amazinga akho e-testosterone nempilo.

Kungani Izinga Lama-Testosterone Libalulekile?

Kusukela eminyakeni engama-25-30, amazinga endoda e-testosterone ngokwemvelo aqala ukwehla.

Lokhu kuyinkinga ngoba ucwaningo oluqinile lukhombisa ukuxhumana phakathi kwe-testosterone ephansi kanye nokukhuluphala, ukwanda kwezifo nokufa ngaphambi kwesikhathi.

Amazinga e-testosterone enempilo nawo abalulekile kwabesifazane, kanye namanye ama-hormone asemqoka njenge-estrogen ne-progesterone.

Ngakho-ke, wonke umuntu kufanele athathe izinyathelo zokuphila ezidingekayo zokukhulisa amazinga we-testosterone. Uzothuthukisa impilo yakho nomzimba wakho ngasikhathi sinye.

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