Mukati
Testosterone ihormone inoitisa murume. Iyo irimo mune vese varume nevakadzi, asi mune akasiyana zvakanyanya zviyero.
Muvanhurume, ma testes ndiwo gland rekubereka rinozviburitsa. Iko kuvandudzwa kwebvudzi, rakadzika izwi uye mhasuru zvinoratidzira kuvepo kwe testosterone.
Iyi hormone inotungamira kusiyanisa pakati pevakadzi nevarume. Hormonal kusagadzikana kana kunyangwe kusagadzikana kweanorara gland kunogona kudzora mwero wayo mune varume.
Heano gumi echisikigo mhinduro ekuwedzera testosterone yako.
Kurasikirwa uremu
Testosterone mazinga evarume vane huremu hunodonha. Mafuta muvanhu vakafutisa ane aromatase yakawanda, enzyme inoshandura testosterone kuita estrogen.
Tevedza chirongwa chekudzikira uremu nekudaro chinobatsira kudzoreredza huremu hwehomoni.
Munguva yekurovedza muviri, rovedza nhamba hombe yemhasuru. Kusimudza zviyereso paunenge wakarara kana kutswinya kana kukotama zvinonyanya kushanda.
Wana Zinc yakakwana
Kushomeka kweZinc kunotungamira mukudzikira kwemazinga e testosterone. Sezvo zinc iri chicherwa, unogona kuiwana muhafu-mbishi chikafu.
Saka ita shuwa kuti hausi kunyanyisa kudya kwako.
Zinc ndeye testosterone booster. Imwe mhinduro inoshanda ndeyekudya maoysters nguva dzose.
Mukuwedzera, iwe unogona kudya nyama, hove dzakapfuma muprotein kana zvigadzirwa zvemukaka.
Heino runyorwa rwezvikafu zvekushandisa nguva dzose kusimudzira testosterone (1):
- Girinedhi
- Oysters
- Cruciferous miriwo
- kokonati
- Garlic
- sipinachi
- Iyo tuna
- Yai yolk
- nhanga mbeu
- Iyo howa
- anyanisi
Wana zvakakwana kurara
Kurara pasi pemaawa manomwe kusvika masere kunoparadza yako mutserendende mutinhimira.
Testosterone level iri pamusoro mangwanani mushure mekurara zvakanaka usiku. Saka kana iwe uri kutsvaga zvinonyadzisira nzvimbo pa2 am, usashamisika kuti yako libido iri kudonha.
Kurara kunodzivirira kudonha mumazinga e testosterone. Kuvhiringidzika kwehomoni zvakare mugumisiro wekurara kwakashata.
Paunowana angangoita 7-8 maawa ekurara pazuva, muviri wako une nguva yakakwana yekuburitsa testosterone.
Zvinoenderana nekutsvagisa kubva kuYunivhesiti yeChicago, kudonhedza gumi kusvika pa10% muzvikamu zve testosterone zvakanyorwa muvarume vakarara pasi pemaawa mashanu nehusiku kwevhiki.
Zvigadzirwa zvemagetsi zvinokanganisa kunaka kwekurara kwako. Zvakanakisisa kuvadzima usati warara.
Uyewo dzivisa mvura inopisa; ivo vanosimudzirawo kukotsira.
Bvisa yakawandisa estrogen
Yakawandisa estrogen inosimudzira mafuta emafuta kuwana iyo inogona kudzikisa testosterone mazinga. Idya miriwo mbishi. Ivo vanoumba dura rakakura re "diindolylmethane" kana estrogen-yekutsvaira DIM.
Uturu mumuviri hunokonzera kuwanda kwesrogen kugadzirwa. Kudya chikafu chakapfuma mu fiber kunobatsira iwe kunatsa muviri wako muviri.
Kabichi nesipinashi zvinokurudzira kugadzirwa kweiyi homoni kemurume kuburikidza neIC3 kana indole-3-carbinol.
Zvinoenderana neongororo yakaitwa kuRockefeller University Hospital muUnited States, kudonha makumi mashanu muzana muzvikamu zveesrogen zvakaonekwa muvarume vakatora 50 mg yeIC500 kwemazuva manomwe (3).
Dzivisa xenoestrogens uye anti-androgens
Xenoestrogens ine zvakashata mukugadzirwa kwe testosterone. Ivo vakaiswa mukati mezvipembenene uye zvinhu zvepurasitiki.
Kudzivirira xenoestrogens kunouya kune:
- Shamba miriwo nemichero usati washandisa,
- Shandisa midziyo yegirazi,
- Ban zvinonhuwira zvine parabens,
- Rambidza zvigadzirwa zvakachengetwa mupurasitiki kubva pachikafu chako,
- Shandisa organic zvigadzirwa.
Phthalates uye parabens ndezvimwe zveanti-androgens zviri muzvigadzirwa zvekuzora. Ivo endocrine zvinokanganisa kuti zvidziviswe.
Dzivisa kunetseka
Kushungurudzika kunoburitsa Cortisol, hormone inovhara kugadzirwa kwe testosterone. Izvo zvakare zvine basa rekuumbwa kwemafuta.
Kana munhu achinge akashushikana, zvinogadzira aromatase uye 5-alpha-reductase. Kugarisana kwecortisol uye testosterone kunokanganisa maitiro emunhu sehasha nekusada.
Bvumira maminetsi gumi kusvika gumi neshanu pazuva kuti uzorore uye ubatsire yako mahormone system kuti iwanezve chiyero.
Ita chaiwo kurovedza muviri
Yakakura-pfupi-nguva yekuedza kukuvadza kwemaitiro akareba
Makomputa ekurovedza muviri anokurudzirwa kuti akudzidzise zvirinani. Iwe unogona kuteedzana kuita Power Kuchenesa, Deadlifts, squats, Bench michina, Dips, Chin-ups. Zvakaringana kuita katatu kana mana kudzokorora paseti.
Simbisa kushanda nesimba uye ipfupi hafu-awa yekudzivirira kurovedza muviri kukuvadza kwemaawa maviri-maekisesaizi (2).
Maitiro aya anobatsira iwe kuburitsa yakawanda testosterone, kuvaka mhasuru uye nekukurumidza yako metabolism.
Vamhanyi vanopfuura makumi matanhatu emakiromita pasvondo vane mwero wepasi we testosterone kupfuura avo vanomhanya madaro mafupi, sekutsvaga kwakaitwa paColumbia University.
Musimboti wemasekondi makumi matatu ezviitwa zvakanyanya uye masekondi makumi mapfumbamwe emitambo inotonhorera unoshanda. Mutambo uyu unofanirwa kudzokororwa ka30 kuti uwane mhinduro dziri nani; kunze, zvinongotora maminetsi makumi maviri.
Kutsungirira mujaho kunobatsira kudzikisa danho rehomoni iyi. Izvi zvinoratidzwa neongororo yakaitwa paUniversity yeNorth Carolina muUnited States mushure mezvo kudzidziswa kwakawandisa kunogona kukonzera kuti mwero we testosterone udzike kusvika panosvika makumi mana muzana.
Saka ronga nguva yekuzorora kuti udzivise kuwanda kwecortisol inosangana nekudzidziswa kwakawanda.
Iko kune maviri mabhenefiti akakosha ekurovedza muviri: kudzikisa testosterone mazinga uye kudzivirira kufuta. Kushandisa mudzidzisi wehunyanzvi kuchakubatsira iwe kuzadzisa zvinangwa izvi nekukurumidza.
Cardio kudzidziswa
Cardio kurovedza muviri sekumhanya, kufamba, maekisesaizi, uye kushambira zvinobatsira kuchengetedza ako testosterone mazinga kumusoro. Ivo vanoshanda mukupisa mafuta uye nekudaro vachideredza uremu. Kudzidziswa kweCardio kunobatsirawo kubvisa kushushikana kwako.
Ita shanduko muhupenyu hwako hwezuva nezuva nekutora masitepisi pane eifiti kana kukwira bhasikoro pane kutyaira kuenda kubasa. Aya madiki madiki ane maitiro akanaka padanho rako re testosterone.
Shandisa zvirimwa zvakasikwa
Iyo Tribulus terrestris
Tribulus terrestris chirimwa chine flavonoids, steroid mahormone, glucosides, saponins, phytosterols uye beta-sitosterol.
Izvi zvinoshandiswa zvinoshandiswa pakubata kwe luteinic hormone kana LH iyo inodzora mashandiro ema testes.
Tribulus terrestris inosimudzirawo zviitiko zveiyo follicular kemikari FSH pane iyo Sertolli maseru mumayeseti. Masero eLeydig, ayo anogadzira testosterone, anosimudzirwa nekumwa mushonga uyu wepanyama.
Mumitambo uye vavaki vemuviri, Tribulus terrestris inoderedza mafuta avo uye inowedzera mwero wavo we testosterone pamwe nemhasuru yavo.
Mujusi rako remichero kana yogati, unogona kuwedzera Tribulus terrestris upfu uye wozodya 1 g kusvika 1,5 g pazuva zvichienderana nedosi.
Yohimbe kuhukura
Makwati echirimwa ichi anozvarwa muAfrica anoita kuti muviri uwane testosterone neoksijeni. Kushandiswa kwaro kunogadzirisa matambudziko emoyo uye kushushikana.
Iwe unogona kugadzira decoction yemakwati eYohimbe kwemaminitsi matatu pachiyero chetipuni imwe pamukombe wozoita infusion kwemaminitsi gumi. Mhedzisiro yacho inofanira kusefetwa wobva wanwa pamwero we 3 makapu / zuva.
oats
Kubatsira kweoats pakuwedzera testosterone mazinga akave akavimbiswa kubvira 2012. Iyi yepamusoro fiber cereal ine avenacosides ichideredza zvinokuvadza mhedzisiro yekudzora masero eropa emahormone ebonde.
Iyi michina inobatsira ma testes kuburitsa yakawanda testosterone.
Mudzi weMaca
Kuti uwedzere yako testosterone mazinga, edza Mutta meillä on XNUMX Kr. Inokurudzira iyo libido uye inoshanda zvinobudirira pahutano hwehurongwa hwekubereka.
Maca midzi inogona kuwanikwa muhupfu fomu. Inodyiwa muzvikamu zve450 mg kutorwa katatu pazuva.
Sarsaparilla
Iyi simiti ndeimwe yemasikirwo emagetsi anoshandiswa kuwana mhasuru kuwanda; iyo saka inobvisa adipose miviri.
Iyo inorwira kupokana nemhanza uye inokanganisa kukanganisa kuita kwepabonde. Iyo gadziriro yakavakirwa pane tincture uye muyero uri 3ml x 3 pazuva.
The Nuts
Nutsu zvine zvemukati zvemafuta emonounsaturated, chinhu chine huwandu hwakanyanya hwe testosterone muvanhu.
Edzaiwo sesame mhodzi nenzungu kukurudzira kuvanzika kwe testosterone nemachende ako.
mavhitamini
vhitamini D
Iko kushandiswa kwevhitamini D kunobatsira kuve neyero yakanaka ye testosterone. Zuva rinewo zvakawanda zvaro rakakuchengetera.
Muviri wako unoda paavhareji 15 µg yevhitamini D pazuva. Cod chiropa mafuta ndiyo nhamba yekutanga sosi yechinhu ichi. Mune 100 g yekodhi yechiropa mafuta, pane 250 µg yevhitamini D.
vhitamini C
Ascorbic acid kana vhitamini C inoderedza kunetseka nekuderedza cortisol mazinga. Kudya kwemazuva ese kwechikamu ichi kunowedzera yako testosterone mazinga.
Iyo inoshandawo mune yako endocrine system nekudzora aromatase - iyo inoshandura testosterone muestrogen.
Mavhitaminzi C anonyanya kuiswa mune matema currants, parsley uye mbishi tsvuku mhiripiri.
Vhitamini A uye E
Aya mavhitamin makirasi anofarira kugadzirwa kwe androgens uye kushanda kwakakodzera kwema testes.
Cod chiropa chemafuta chinotangira gwayana, nyama yenguruve uye yehuku chiropa maererano ne vitamini A kana Retinol yezviri mukati.
Unogona zvakare kupa muviri wako vhitamini E kubva kugorosi germ mafuta, maamondi, mbeu yezuva, kana hazelnuts.
Dzivisa kupisa machende ako
Ipa mamiriro akanakisa kuma testes nekudzivirira kuratidzwa kwavo kune yakanyanya tembiricha. Kana nzungu idzi dzanyanyisa kupisa, kugadzirwa kwemadonhwe e testosterone.
Bhurugwa uye mbatya dzemukati zvinofanirwa kudzivirirwa kupa tembiricha isingasviki 35 ° C kune aya urume uye testosterone majenareta.
Kutora shawa inopisa kunodzivirira kushanda kweiyi gland.
Dzivisa doro
Doro rinoderedza zvine mwero zingi mumuviri. Izvo zvakare zvinomomesa kubviswa kweestrogen nechiropa uye inosimudzira kugadzirwa kwecortisol. Zvese izvi mamiriro hazvisi zvakanaka zviratidzo zve testosterone kugadzirwa.
Kunwa doro kwakafanana nekunwa kemadzimai echikadzi sezvo hops akaumbwa nehuwandu hwakakosha hweestrogen.
Mhedzisiro yechinwiwa ichi pa testosterone inoregererwa nekumira mushure mezviviri kana zvitatu zvinwiwa. Saka vanababa, makayambirwa.
Chidiki chidiki kuyedza kumba
Bhinzi dzakaomeswa nemazai
Unofanira:
- 12 maoysters, akacheneswa zvisati zvaitika
- 1 kapu yebhinzi dzakaomeswa
- 2 clove yegariki
- 1 munwe wejinja
- ½ teaspoon yemhiripiri
- ¼ teaspoon yemunyu
- 3 tablespoons emafuta emuorivhi kana mafuta enzungu
- Nyemba
Kugadzirira
Bhinzi dzakazara nezvinhu zvinovaka muviri uye zvinonaka zvakare. Nekudaro, iyo chokwadi chekuti bhinzi dzakagadzirwa kazhinji dzinokonzeresa kuputika uye gasi inoshanda inopesana nekugara uchidya dhishi iri, izvo zvinobatsira kwazvo kuhutano hwedu.
Heano maitiro andinogadzirira bhinzi yangu kudzivirira kubuda uye gasi.
Iwe unofanirwa kunyorova bhinzi husiku hwese, kana angangoita maawa masere, mumudziyo. Pamukombe webhinzi, shandisai makapu matatu emvura nekuti bhinzi inonwisa mvura yakawanda.
Mushure mekunyorova bhinzi dzenyu, dururirai mumvura yacho muchinyorovesa bhinzi yenyu pasi pepombi. Vabike maminitsi makumi mashanu nemashanu- makumi manomwe kuitira kuti bhinzi dzinyorove zvakanaka.
Dururira mvura yaishandiswa pakubika nekuti mvura iyi ndiyo inoita kuti munhu azvipire uye agare akafufutirwa.
Shenesa bhinzi, idurure woisa padivi. Iwe unogona kubika dzimwe bhinzi uye chengetedza iyo yasara kune mamwe mabikirwo.
Izvi zvinokutadzisa iwe kubva kuburikidza neyakareba maitiro nguva imwe neimwe, izvo zvakadaro zvakadaro zvakakosha kwazvo.
Mune pani, simbisa anyanisi ako, ginger yakakangwa, gariki uye bhinzi. Wedzera munyu uye mhiripiri. Mushure memaminetsi mashanu pakuderera kana kwepakati kupisa wedzera girazi remvura pakubika kwako.
Bira maminetsi maviri kusvika matatu wobva wawedzera maoysters ako. Vhara iyo yekubika kwemaminetsi mashanu kusvika gumi, apo maoyster achibika. Chinja mwaka uye bvisa kupisa.
Ini ndinogadzira bhinzi nemuto mushoma kuti ndiwedzere mamwe madhishi mundiro.
Vamwe vanhu vanowedzera chinwiwa kana muto panzvimbo pemvura. Zviri kumusoro kwekuravira kwako mabhureki. Ndiri kungoda pano kuti ndipe pfungwa yehutano, saka chaizvo zvakasikwa, mabikirwo.
Kukosha kwehutano
Bhinzi dzakapfuma nesilicon, chinhu chekutsvaga. Ivo zvakare vakapfuma mune mamwe akawanda mamineral senge Cooper, manganese, iron, phosphorus, iron, zinc.
Ivo zvakare vakapfuma mavitamini uye antioxidants. Izvo zvinoshanda zvebhinzi zvinoshanda pamahormone kunyanya testosterone kukurudzira kumwe kugadzirwa kwe testosterone.
Mumadzimai, uyezve, ongororo dzinoverengeka dzakasimbisa mhedzisiro yekudyiwa kwebhinzi pakupera kwekuguma kuenda kumwedzi.
Vanotsigirawo mukadzi ari muchikamu chino kuitira kuti vadzikise zvinoitika zvisingafadzi zvekuguma kuenda kumwedzi.
Ginger inoshandawo kunyanya mahomoni echirume. Rangarira ginger ndeye aphrodisiac uye izvi ichokwadi kune vese.
Kana iwe uchinetseka ne testosterone yako, idya ndiro ine ginger, turmeric, uye chili.
Garlic chikafu chepamusoro chakagadzirwa neallicin, chinhu chinoshanda icho chinoshanda pane mahormone uye pakurwisa kuchembera nguva isati yakwana, pakati pezvimwe zvinhu. Iyo zvakare ine mavitamini, zvicherwa.
mhedziso
Kudonha mu testosterone hakungobatanidzwe pabonde. Uku kusaenzana kwakadzama kupfuura zvatinofunga. Zvinetso ne testosterone zvinotungamira kune kushomeka kwemhasuru, mhanza, kushushikana uye kusazvishingisa.
Varume vanotaura zvishoma nezvazvo kunze kweiyo chaiyo ego. Kana iwe ukaona chero zviratidzo zvekunyevera kune mumwe wako. Enda kubasa ipapo ipapo kuti umubatsire kusimudza iyo testosterone materu kana kuti zvirinani kuderedza kuderera kunonoka.
Kugadzirwa kwe testosterone zvakare kwakabatana nezera (5).
Kana iwe waifarira chinyorwa chedu, usakanganwe kuchigovana neavo vakakukomberedza.