I-testosterone yihomoni Idlala indima ebaluleke kakhulu kwimetabolism yendoda. Yihomoni yesondo ekhula kakhulu ngexesha lokufikisa kwaye ngenxa yoko idala iinwele zomzimba, ukukhula kwezihlunu kunye nelizwi elinamandla kakhulu nelobudoda.
Le hormone Ikhutshelwa ngamasende kodwa iveliswa nangemithamo emincinci nge abafazi kwi-ovari kunye nenxalenye ye-adrenal cortex. Imveliso ye-testosterone ibalulekile kwezona zibalaseleyo kunye nezinye iihomoni, ezifana neprogesterone kunye ne-estrogen. Umsebenzi wayo kuzo zombini izini uya kudala i-morphological, i-psychic kunye ne-metabolic effects.
Emadodeni idala uvuselelo lwe Ukumiswa kumnqweno wesondo, ukugxila, inkumbulo kunye nesimo sengqondo. Idala impilo-ntle kwaye inceda eminye imisebenzi efana nokukhula koxinzelelo lwamathambo okanye ukudala inqanaba elichanekileyo leeseli ezibomvu zegazi. Kubaluleke kakhulu ukuba le hormone ikumanqanaba afanelekileyo, kwaye koku siza kunika izikhokelo ezingcono ukwandisa testosterone.
Ukuzivocavoca okuphezulu kunye nokuqeqeshwa kwamandla
Kubonakalisiwe oko imithambo ephakathi ikhulula umzimba kuxinzelelo oluninzi, ngakumbi ngokweemvakalelo. Kuya kufuneka ufumane amandla okwenza imidlalo yemihla ngemihla okanye uye kwindawo yokuzivocavoca, njengoko iya kuphucula kakhulu impilo yakho kwaye idale umtsalane womzimba.
Ukuzivocavoca okuphezulu konyusa amanqanaba e testosterone kunye nokuwohloka kwayo. Zininzi iifomyula ezinokusetyenziselwa ukwandisa ngolu hlobo lomthambo. Ungalibali ukuba ukolula kungumsebenzi ophambili wokukhapha nawuphi na umsebenzi.
Ngoqeqesho lobunzima kufuneka wenze ukuphindaphinda okanye iiseshoni ngeekettlebells okanye ibarbell. Olona qheliselo lubalaseleyo luzii-deadlifts okanye i-squats. Kufuneka ugcine isantya esicothayo xa usenza iiseshini, ngale ndlela iba ngumsebenzi onzima kakhulu.
Ukunciphisa umzimba
Ukuba kukho amanqatha amaninzi amaninzi emzimbeni, kufuneka uncede khulula ezo kilos zingaphezulu. Ngokutsho kwezinye izifundo, amadoda atyebileyo adla ngokuba namanqanaba asezantsi kakhulu e-testosterone. Kuba oku kufuneka unakekele ngcono ukutya kwakho kwaye utshise iikhalori ngokuzilolonga ngakumbi.
Kubalulekile phelisa ukusetyenziswa kweswekile, njengoko esi sithako sehlisa i-testosterone. ukuba idliwe utywala, nawe kufuneka wenze njalo zama ukuyisusa okanye unciphise umthamo wakho kangangoko kunokwenzeka.
Ukutya okufanelekileyo kokusetyenziswa yimifuno, iziqhamo kunye nezo ziqulethe amafutha anempilo. I iimbatyisi, inyama yenkomo, igalikhi, ibroccoli, amaqanda kunye nentlanzi etyebileyo kwi-Omega 3, Kukutya okuyimfuneko ekungafuneki ukuba kuphoswe ngolu hlobo ukutya.
Ukunciphisa uxinzelelo
Xa umntu ephethwe luxinzelelo ikhupha amanqanaba aphezulu cortisol. Le hormone ivimbela ukuhanjiswa kwe testosterone kwaye ngoko ke kuyimfuneko ukuzama ukunciphisa ixhala okanye uxinzelelo lweemvakalelo. Ezona zixhobo zibalaseleyo zineziphumo ezingcono kukuba nombono oqinisekileyo, ukuvumela izinto zihambe ngcono, ukuphumla kakuhle kwaye ke ukulala ngokwaneleyo. Ukucamngca kunye neyoga nazo zinceda kakhulu.
Ukuthatha iivithamini kunye nezongezelelo zeminerali
I-zinc kunye ne-vitamin B zizinto ezongezelelekileyo zokwandisa i testosterone. Nditsho ukuthathwa kwevithamini D ikwanceda kakhulu, njengoko iye yanxulunyaniswa njenge ivuselela yendalo. Ngokutsho kwesinye isifundo, ukuthatha i-3000 IU ye-vitamin D3 ngosuku kwiinyanga ze-12 kwandisa amanqanaba e-testosterone malunga ne-25%. Iivithamini A, C kunye ne-E nazo zihamba indlela ende ekunyuseni umgangatho.
ukusilela vitamin D liye landa inani labemi kwiminyaka yakutshanje. Kuye kwaqinisekiswa ukuba ukuyithatha kudala impilo-ntle jikelele, ngaphandle kweminye imisebenzi kunye nokunyusa i-testosterone. Eyona ndlela ilungileyo yokuyifumana ukuthamba ilanga, kufuneka usoloko uyizama nangona abantu benokuyidibanisa ngeendlela ezahlukeneyo. Kwakhona kuya kuxhomekeka kwixesha lonyaka ukuze ukwazi ukufunxa imitha yelanga.
Ukuthatha ezinye izongezo zokunyusa i-testosterone
Ezi zongezo zilandelayo ziya kunceda ukunyusa amanqanaba ngokuba kukutya ukuba Ziyinxalenye yemithombo yendalo. El Fenugreek yimbewu yeFenugreek (fenugreek) equlethe i-concentration ephezulu yee-phytochemicals zokuphucula le hormone.
Kukho indibaniselwano ebizwa ZMA yenziwe ngeeminerali ezimbini: Zinc kunye neMagnesium. Zombini zinexabiso elikhulu ukomeleza iinkqubo zomzimba.
Ukuthatha Ijinja ikwanceda kakhulu ekwenzeni ingeniso enkulu. Kwakhona kuzise iziphumo ezinkulu ekuthathweni kwe Avena sativa.
El iaspartic acid Inokuthi ithathwe ngohlobo lwezongezo, yi-amino acid ekwathanda amanqanaba ehomoni angapheliyo.
Ukuba unengxaki yoxinzelelo olukhulu kwaye awukwazi ukwenza umdlalo, unokuthatha izongezo ezinje Ashwagandha. Kuyinto iadaptogen, apho ukungenisa kwakho kuya kudala umsebenzi wokukwazi ukujongana nemiba enxulumene noxinzelelo. Ngale ndlela, ukuncipha kwe-cortisol kuya kudalwa kwaye kukwazi ukunika iqabane kwi-inhibition ye-testosterone.