Nzira yekuwedzera testosterone

Nzira yekuwedzera testosterone

Testosterone ihomoni Inoita basa rakakosha kwazvo mumetabolism yemurume. Ihomoni yebonde iyo inokura kusvika pamwero mukuru panguva yekuyaruka uye semhedzisiro inogadzira bvudzi remuviri, kukura kwetsandanyama uye izwi rakasimba uye remurume.

Iyi hormone Inovanzwa ne testis asi inogadzirwawo muhuwandu hudiki ne vakadzi vari mumaovari uye chikamu cheadrenal cortex. Kugadzirwa kweTesttosterone kunokosha mune zvakanakisisa pamwe chete nemamwe mahomoni, akadai seprogesterone uye estrogen. Basa rayo muvanhurume vese vanogadzira morphological, psychic uye metabolic mhedzisiro.

Muvarume inogadzira kukurudzira kwe kumira pachishuwo chepabonde, kuisa pfungwa, ndangariro uye chimiro chepfungwa. Inogadzira hutano uye inobatsira mamwe mabasa akadai sekukura kwemapfupa emapfupa kana kugadzira chiyero chakanaka chemasero matsvuku eropa. Izvo zvakakosha kuti iyi hormone ive pamazinga akakwana, uye nekuda kweizvi isu tichapa yakanakisa nhungamiro ye kuwedzera testosterone.

High-intensity exercise uye simba rekudzidzisa

Izvo zvakaratidzwa kuti kurovedza muviri zvine mwero kunobvisa kushushikana kwakanyanya kwemuviri, kunyanya manzwiro. Iwe unofanirwa kuwana simba rekuita mimwe mitambo yezuva nezuva kana kuenda kumitambo yekurovedza muviri, sezvo ichavandudza zvakanyanya hutano hwako uye zvakare kugadzira kukwezva kwemuviri.

High-intensity exercise inowedzera mazinga e testosterone uye kuparara kwayo. Kune akawanda mafomula anogona kushandiswa kuwedzera iwo nemhando iyi yekurovedza muviri. Usakanganwa kuti kutambanudza ndicho chiitiko chakakosha chekuperekedza chero chiitiko.

Pakudzidzisa uremu iwe unofanirwa kuita dzokororo kana misangano ine kettlebells kana barbell. Maekisesaizi akanakisa ndeanofa kana squats. Iwe unofanirwa kuchengeta nhanho inononoka paunenge uchiita zvirongwa, nenzira iyi inova yakanyanya kusimba maekisesaizi.

Nzira yekuwedzera testosterone

Kuderedza uremu

Kana pane mafuta akawanda akawandisa mumuviri, unofanira kubatsira bvisa makirogiramu aya. Maererano nezvimwe zvidzidzo, varume vakafuta vanowanzova nemazinga e testosterone akaderera. Nokuda kweizvi unofanira chengeta zvirinani kudya kwako uye kupisa macalorie nekuwedzera maekisesaizi.

Zvakakosha kubvisa kushandiswa kweshuga, sezvo chinhu ichi chinoderedza testosterone. kana yakadyiwa doro, unofanirawo edza kuibvisa kana kuti zvishoma kuderedza kutora kwako zvakanyanya sezvinobvira.

Zvokudya zvakanakisisa zvekushandisa miriwo, michero uye izvo zvine mafuta ane utano. The oyster, nyama yemombe, gariki, broccoli, mazai nehove dzakapfuma muOmega 3, Izvo zvakakosha zvekudya izvo zvisingafanirwe kushaikwa mumhando iyi ye dhayeti.

Nzira yekuwedzera testosterone

Deredza kudzvinyirira

Kana munhu atambura nestress iri kuburitsa yakakwira ye cortisol. Iyi hormone inovhara kutapurirana kwe testosterone uye saka zvakakosha kuedza kuderedza kuzvidya mwoyo kana kushungurudzika mupfungwa. Izvo zvakanakisa zviwanikwa zvine mibairo yakanaka kuve nekuona kwakanaka, kurega zvinhu zvichiyerera zvirinani, kuzorora zvakanaka uye nekudaro kuwana zvakakwana kurara. Kufungisisa uye yoga kunobatsirawo zvakanaka.

Kutora mavitamini uye mineral supplements

Zinc uye vitamini B ndiwo akanakisa anowedzera kuwedzera testosterone. Kunyange vhitamini D kudya inobatsirawo zvakanyanya, sezvo yakabatanidzwa sea natural stimulant. Maererano nekumwe kuongorora, kutora 3000 IU yevhitamini D3 pazuva kwemwedzi gumi nemiviri yakawedzera mazinga e testosterone ne12%. Vitamine A, C uye E ivo vanoendawo kure mukusimudzira mazinga.

Nzira yekuwedzera testosterone

kushomeka kwe vitamini D yakawedzera muhuwandu mumakore achangopfuura. Zvakasimbiswa kuti kuitora kunogadzira kugara zvakanaka, kunze kwemamwe mabasa uye kuwedzera testosterone. Nzira yakanakisa yekuiwana ndeye sunbathing, iwe unofanirwa kuzviyedza nguva dzose kunyangwe vanhu vachigona kuigadzira nenzira dzakasiyana. Zvichaenderanawo nenguva yegore kuti ikwanise kutora mwaranzi yezuva.

Kutora zvimwe zvinowedzera kuwedzera testosterone

Izvi zvinotevera zvinowedzera zvichabatsira kuwedzera mazinga nekuve chikafu icho Iwo chikamu chezvakasikwa. El Fenugreek ndiyo mhodzi dzeFenugreek (fenugreek) dzine huwandu hwepamusoro hwe phytochemicals kuwedzera iyi hormone.

Pane musanganiswa unonzi ZMA yakagadzirwa nemaminerari maviri: Zinc uye Magnesium. Zvese zviri zviviri zvakakosha kusimudzira maitiro emuviri.

Kutora kwe Tsangamidzi zvinobatsirawo zvikuru mukuita mhindu huru. Zvakaunzawo zvibereko zvikuru pakutorwa kwe Avena Sativa.

El aspartic asidhi Inogona zvakare kutorwa muchimiro chezvekuwedzera, iri amino acid iyo inofarirawo endogenous hormonal levels.

Kana iwe uchitambura nekunetseka kwakanyanya uye usingakwanise kuita zvemitambo, unogona kutora ma supplements akadai Ashwagandha. Zviri adaptogen, apo pfuti yako ichagadzira basa rekukwanisa kutarisana nezvinhu zvine chokuita nekushungurudzika. Nenzira iyi, kuderera kwe cortisol kuchasikwa uye kukwanisa kupa mumwe mukudzivisa kwe testosterone.


Izvo zviri muchinyorwa zvinoomerera pamisimboti yedu ye tsika dzekunyora. Kuti utaure chikanganiso tinya pano.

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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako