Testosterone shine hormone Yana taka muhimmiyar rawa a cikin metabolism na mutum. Yana da hormone jima'i wanda ke tasowa sosai a lokacin balaga kuma a sakamakon haka yana haifar da gashin jiki, ci gaban tsoka da murya mai karfi da namiji.
Wannan hormone An ɓoye ta ta hanyar gwaji amma kuma ana samar da shi a cikin ƙananan yawa ta hanyar mata a cikin ovaries da kuma sashin adrenal cortex. Samuwar Testosterone yana da mahimmanci a cikin mafi kyau tare da sauran kwayoyin halitta, irin su progesterone da estrogen. Ayyukansa a cikin jinsin biyu zai haifar da ilimin halittar jiki, tunani da kuma tasirin rayuwa.
A cikin maza yana haifar da motsa jiki na tashin hankali akan sha'awar jima'i, maida hankali, ƙwaƙwalwa da matsayi na tunani. Yana haifar da jin daɗi kuma yana taimakawa wasu ayyuka kamar haɓakar ƙashi ko ƙirƙirar daidai matakin jajayen ƙwayoyin jini. Yana da mahimmanci cewa wannan hormone yana cikin matakan mafi kyau, kuma saboda wannan za mu ba da mafi kyawun jagororin inganta testosterone.
Babban motsa jiki da ƙarfin horo
An tabbatar da cewa matsakaicin motsa jiki yana kawar da yawan damuwa, musamman ta zuciya. Dole ne ku sami ƙarfi don yin wasu wasanni na yau da kullun ko zuwa wurin motsa jiki, saboda zai inganta lafiyar ku sosai kuma yana haifar da sha'awar jiki.
Babban motsa jiki yana haɓaka matakan testosterone da tabarbarewar sa. Akwai dabaru da yawa waɗanda za a iya amfani da su don haɓaka shi tare da irin wannan motsa jiki. Kar a manta cewa mikewa shine mabuɗin motsa jiki don rakiyar kowane aiki.
Don horar da nauyi dole ne ku yi maimaitawa ko zama tare da kettlebells ko barbell. Mafi kyawun motsa jiki shine matattu ko squats. Dole ne ku ci gaba da tafiya a hankali lokacin yin zaman, ta wannan hanyar ya zama babban motsa jiki mai tsanani.
Rasa nauyi
Idan akwai mai yawa mai yawa a cikin jiki, dole ne ku taimaka cire wadannan karin kilos. A cewar wasu bincike, maza masu kiba sukan sami ƙananan matakan testosterone. Don wannan dole ne ku kula da abincin ku da ƙona calories tare da karin motsa jiki.
Yana da muhimmanci kawar da cin sukari, kamar yadda wannan sashi ya rage testosterone. idan an sha barasa, kai ma dole ne kokarin cire shi ko aƙalla rage yawan abincin ku gwargwadon yiwuwa.
Mafi kyawun abincin da ake amfani da su shine kayan lambu, 'ya'yan itatuwa da waɗanda ke ɗauke da mai mai lafiya. The kawa, naman sa, tafarnuwa, broccoli, qwai da kifi mai arzikin Omega 3, Su ne abinci mai mahimmanci waɗanda bai kamata a rasa a cikin irin wannan nau'in ba abinci.
Rage danniya
Lokacin da mutum yana fama da damuwa yana sakin manyan matakan cortisol. Wannan hormone yana toshe watsawar testosterone kuma saboda haka ya zama dole a gwada rage damuwa ko damuwa na tunani. Mafi kyawun albarkatun da ke da sakamako mafi kyau shine samun hangen nesa mai kyau, barin abubuwa su gudana mafi kyau, hutawa da kyau don haka samun isasshen barci. Yin zuzzurfan tunani da yoga kuma suna taimakawa sosai.
Shan bitamin da ma'adanai kari
Zinc da bitamin B sune mafi kyawun kari don haɓaka testosterone. Ko da shan bitamin D Hakanan yana taimakawa sosai, kamar yadda aka danganta shi azaman a na halitta stimulant. Bisa ga binciken daya, shan 3000 IU na bitamin D3 kowace rana don watanni 12 ya karu da matakan testosterone da kusan 25%. Vitamins A, C da E suna kuma tafiya mai nisa wajen inganta matakan.
kasawa na bitamin D ya karu a cikin yawan jama'a a cikin 'yan shekarun nan. An tabbatar da haka shan shi yana haifar da jin daɗin jama'a, ban da sauran ayyuka da haɓaka testosterone. Hanya mafi kyau don samun shi ita ce sunbathing, koyaushe dole ne ku gwada shi ko da yake mutane na iya haɗa shi ta hanyoyi daban-daban. Hakanan zai dogara da lokacin shekara don samun damar ɗaukar hasken rana.
Shan wasu kari don haɓaka testosterone
Abubuwan kari masu zuwa zasu taimaka haɓaka matakan ta zama abinci waɗanda Suna daga cikin tushen halitta. El Fenugreek su ne tsaba na Fenugreek (fenugreek) wanda ya ƙunshi babban taro na phytochemicals don haɓaka wannan hormone.
Akwai hade mai suna ZMA ya ƙunshi ma'adanai guda biyu: Zinc da magnesium. Dukansu suna da babban darajar don haɓaka hanyoyin ilimin lissafi.
Shan na Gyada yana kuma taimakawa sosai wajen samun riba mai yawa. Har ila yau, ya kawo sakamako mai kyau ga shan Avena Sativa.
El sinadarin aspartic Hakanan za'a iya ɗaukar shi a cikin nau'in kari, amino acid ne wanda shima yana ba da matakan hormonal na endogenous.
Idan kuna fama da damuwa da yawa kuma ba za ku iya motsa jiki ba, za ku iya ɗaukar kari kamar su Ashwagandha. Yana da adaptogen, inda harbinku zai haifar da aikin iya magance abubuwan da suka shafi damuwa. Ta wannan hanyar, za a ƙirƙiri raguwa a cikin cortisol kuma zai iya ba da takwaransa a cikin hana testosterone.