I-Testosterone iyi-hormone Idlala indima ebaluleke kakhulu kumetabolism yendoda. Kuyi-hormone yocansi ekhula kakhulu ngesikhathi sokuthomba futhi ngenxa yalokho idale izinwele zomzimba, ukukhula kwemisipha kanye nezwi elinamandla kakhulu nelingamadoda.
Le hormone Ikhishwa ngamasende kodwa futhi ikhiqizwa ngamanani amancane ngu abesifazane kuma-ovari kanye nengxenye ye-adrenal cortex. Ukukhiqizwa kwe-testosterone kubalulekile kokuhamba phambili kanye namanye amahomoni, njenge-progesterone ne-estrogen. Umsebenzi wayo kubo bobabili ubulili kuzodala imiphumela ye-morphological, psychic kanye ne-metabolic.
Emadodeni kudala ukugqugquzelwa kwe ukwakheka kwesifiso socansi, ukugxilisa ingqondo, inkumbulo kanye nesimo sengqondo. Idala inhlalakahle futhi isiza eminye imisebenzi efana nokukhula kokuqina kwamathambo noma ukudala izinga elilungile lamaseli abomvu egazi. Kubaluleke kakhulu ukuthi le hormone ibe sezingeni elifanele, futhi kulokhu sizokunikeza imihlahlandlela engcono kakhulu ukwandisa testosterone.
Ukuzivocavoca okuphezulu nokuqeqeshwa kwamandla
Kufakazelwe lokho ukuvivinya umzimba okusesilinganisweni kukhulula umzimba ekucindezelekeni okukhulu, ikakhulukazi ngokomzwelo. Kufanele uthole amandla okwenza imidlalo yansuku zonke noma ukuya ejimini, njengoba kuzothuthukisa kakhulu impilo yakho futhi kudale nokukhanga ngokomzimba.
Ukuzivocavoca okuphezulu kwandisa amazinga e-testosterone kanye nokuwohloka kwayo. Maningi amafomula angasetshenziselwa ukuwandisa ngalolu hlobo lokuzivocavoca. Ungakhohlwa ukuthi ukwelula kuwumsebenzi obalulekile wokuhambisana nanoma yimuphi umsebenzi.
Ukuze uqeqeshe isisindo kufanele ukwenze ukuphindaphinda noma izikhathi ezinama-kettlebell noma ama-barbell. Ukuzivocavoca okungcono kakhulu ama-deadlift noma ama-squats. Kufanele ugcine ijubane elincane lapho wenza amaseshini, ngale ndlela kuba umsebenzi onamandla kakhulu.
Ukwehla kwesisindo
Uma kunamafutha amaningi ngokweqile emzimbeni, kufanele usize khipha lawo makhilogremu engeziwe. Ngokocwaningo oluthile, amadoda akhuluphele ngokweqile avame ukuba namazinga e-testosterone aphansi kakhulu. Kulokhu kufanele nakekela kangcono ukudla kwakho futhi ushise ama-calories ngokuzivocavoca okwengeziwe.
Kubalulekile ukuqeda ukusetshenziswa ushukela, njengoba lesi sithako sehlisa i-testosterone. uma kudliwe utshwala, kufanele futhi zama ukuyisusa noma okungenani unciphise ukudla kwakho ngangokunokwenzeka.
Ukudla okungcono kakhulu ongakudla imifino, izithelo kanye nalawo aqukethe amafutha anempilo. I i-oyster, inyama yenkomo, i-garlic, i-broccoli, amaqanda nezinhlanzi ezinothe nge-Omega 3, Ziwukudla okubalulekile okungamele kuntuleke kulolu hlobo lwe ukudla.
Ncipha ukucindezeleka
Lapho umuntu ehlushwa yi-stress ikhipha amazinga aphezulu we i-cortisol. Le hormone ivimbela ukudluliselwa kwe-testosterone ngakho-ke kuyadingeka ukuzama ukunciphisa ukukhathazeka noma ukucindezeleka ngokomzwelo. Izinsiza ezingcono kakhulu ezinemiphumela engcono kakhulu ukuba nombono omuhle, ukuvumela izinto zigeleze kangcono, ukuphumula kahle futhi ngenxa yalokho nokulala ngokwanele. Ukuzindla kanye ne-yoga nakho kuyasiza kakhulu.
Ukuthatha amavithamini namaminerali
I-Zinc ne-vitamin B yizithako ezingcono kakhulu zokwandisa i-testosterone. Ngisho ukuthatha i-vitamin D futhi kusiza kakhulu, njengoba kuye kwahlotshaniswa njenge ivuselela yemvelo. Ngokocwaningo oluthile, ukuthatha i-3000 IU ye-vitamin D3 ngosuku ngezinyanga ezingu-12 kwandisa amazinga e-testosterone cishe ngama-25%. Amavithamini A, C no-E nazo zihamba ibanga elide ekuthuthukiseni amazinga.
ukuntula i-vitamin D liye landa inani labantu eminyakeni yamuva. Sekuqinisekisiwe lokho ukuyithatha kudala inhlalakahle jikelele, ngaphandle kweminye imisebenzi kanye nokuthuthukisa i-testosterone. Indlela engcono kakhulu yokuyithola ukugeza ilanga, kufanele njalo uyizame nakuba abantu bengakwazi ukuyihlanganisa ngezindlela ezahlukene. Kuzophinde kuncike esikhathini sonyaka ukuze ukwazi ukumunca imisebe yelanga.
Ukuthatha ezinye izithako zokuthuthukisa i-testosterone
Izithako ezilandelayo zizosiza ukukhulisa amazinga ngokuba ukudla lokho Ziyingxenye yemithombo yemvelo. El I-Fenugreek yimbewu yeFenugreek (fenugreek) equkethe inani elikhulu lama-phytochemicals ukuthuthukisa le hormone.
Kukhona inhlanganisela ebizwa ZMA yakhiwe ngamaminerali amabili: I-Zinc ne-Magnesium. Zombili zinenani elikhulu lokuthuthukisa izinqubo zomzimba.
Ukuthatha Ujinja futhi kusiza kakhulu ekwenzeni inzuzo enkulu. Iphinde ilethe imiphumela emihle ekuthathweni kwe Avena Sativa.
El i-aspartic acid Ingabuye ithathwe ngendlela yezithako, iyi-amino acid ephinde ithande amazinga e-hormone angapheli.
Uma uhlushwa ukucindezeleka okukhulu futhi ungakwazi ukuvivinya umzimba, ungathatha izithasiselo ezifana Ashwagandha. Kuyinto i-adaptogen, lapho ukudubula kwakho kuzodala umsebenzi wokukwazi ukubhekana nezici ezihlobene nokucindezeleka. Ngale ndlela, ukwehla kwe-cortisol kuzokwakhiwa futhi kukwazi ukunikeza umlingani ekuvimbeleni kwe-testosterone.