Contents
Testosterone hormone ne mai alhakin namiji. Yana samuwa a cikin maza da mata, amma a cikin adadi daban -daban.
A cikin maza, al'aura ita ce gland ɗin da ke samar da ita. Ci gaban gashi, murya mai zurfi da musculature yana ba da tabbacin kasancewar testosterone.
Don haka wannan hormone yana haifar da rarrabewa tsakanin mata da maza. Cututtukan Hormonal ko ma lalacewar glandon jima'i na iya rage matakin sa a cikin maza.
Anan ne mafita 10 na halitta don haɓaka testosterone.
Rage nauyi
Matakan testosterone a cikin maza masu kiba suna raguwa. Fat a cikin mutane masu kiba ya ƙunshi ƙarin aromatase, enzyme wanda ke canza testosterone zuwa estrogen.
Bi tsarin asarar nauyi don haka yana taimakawa sake dawo da ma'aunin hormonal.
A lokacin motsa jiki, motsa jiki da yawa tsokoki. Weaga nauyi yayin kwanciya ko tsugunawa ko lanƙwasa ya fi tasiri.
Samun isasshen zinc
Rashin zinc yana haifar da raguwar matakan testosterone. Tun da zinc ma'adinai ne, zaku iya samun sa a cikin rabin kayan abinci.
Don haka tabbatar cewa ba ku cika abincin ku ba.
Zinc shine mai haɓaka testosterone. Magani mai tasiri guda ɗaya shine cinye kawa a kai a kai.
Bugu da ƙari, za ku iya cin nama, kifi mai arziki a cikin furotin ko kayan kiwo.
Ga jerin abincin da ake ci akai -akai don haɓaka testosterone (1):
- Gurneti
- Oysters
- Gishiri na giciye
- Kwakwa
- Tafarnuwa
- alayyafo
- Tuna
- Kwai gwaiduwa
- kabewa tsaba
- Da namomin kaza
- albasa
Samun barci sosai
Barci kasa da awanni 7 zuwa 8 yana lalata yanayin circadian ku.
Matsayin testosterone shine mafi girma da safe bayan samun bacci mai kyau. Don haka idan kuna yawo shafukan batsa da ƙarfe biyu na asuba, kada kuyi mamakin cewa sha'awar ku ta ragu.
Barci yana hana raguwar matakan testosterone. Hormonal hargitsi kuma sakamakon rashin bacci ne.
Lokacin da kuke samun aƙalla awanni 7-8 na bacci a rana, jikin ku yana da isasshen lokaci don samar da testosterone.
Dangane da bincike daga Jami'ar Chicago, raguwar 10 zuwa 15% a cikin matakan testosterone ana yin rikodin su a cikin maza waɗanda suka yi bacci ƙasa da awanni 5 da dare na mako guda.
Na'urorin lantarki suna haifar da barazana ga ingancin barcin ku. Zai fi kyau a kashe su kafin barci.
Hakanan ku nisanci ruwan zafi; suna kuma inganta bacci.
Rage yawan isrogen
Yawan isrogen yana haɓaka haɓakar kitse mai ƙima wanda zai iya rage matakan testosterone. Ku ci danyen kayan lambu. Sun ƙunshi babban tanadi na “diindolylmethane” ko DIM mai lalata isrogen.
Guba a cikin jiki yana haifar da samar da isrogen mai yawa. Cin abinci mai wadataccen fiber yana taimaka muku tsarkake jikin ku.
Kabeji da alayyafo na ƙarfafa samar da wannan hormone namiji ta hanyar IC3 ko indole-3-carbinol.
Dangane da binciken da aka gudanar a Asibitin Jami'ar Rockefeller da ke Amurka, an ga raguwar kashi 50% na matakan estrogen a cikin maza da suka ɗauki 500 MG na IC3 na kwanaki 7 (2).
Guji xenoestrogens da anti-androgens
Xenoestrogens suna da mummunan tasiri akan samar da testosterone. Suna mai da hankali a cikin magungunan kashe ƙwari da abubuwan filastik.
Gujewa xenoestrogens ya sauko zuwa:
- Wanke kayan lambu da 'ya'yan itatuwa kafin amfani,
- Yi amfani da kwantena gilashi,
- Ban turare masu ɗauke da sinadarin parabens,
- Hana samfuran da aka adana a cikin filastik daga abincinku,
- Yi amfani da samfuran halitta.
Phthalates da parabens suna daga cikin magungunan kashe kwayoyin cuta da ke cikin kayan kwalliya. Su ne endocrine disruptors da za a kauce masa.
Guji damuwa
Danniya yana sakin Cortisol, hormone wanda ke toshe samar da testosterone. Hakanan yana da alhakin samuwar kitse.
Lokacin da mutum ke cikin damuwa, suna samar da aromatase da 5-alpha-reductase. Kasancewar cortisol da testosterone yana shafar halayen mutum kamar tashin hankali da rashin jin daɗi.
Bada mintuna 10 zuwa 15 a rana don shakatawa da taimakawa tsarin homonin ku don samun daidaituwa.
Yi takamaiman motsa jiki
Babban ƙoƙari na ɗan gajeren lokaci don cutar da dogon atisaye
Ana ba da shawarar motsa jiki mai haɗawa don horar da ku mafi kyau. Kuna iya yin Tsabtace Wutar Lantarki, Matattu, Squats, Bench presses, Dips, Chin-ups. Ya isa a yi sau 3 zuwa 4 a kowane saiti.
Nuna motsa jiki mai wahala da gajeren atisaye na juriya na rabin sa'a don cutar da darussan sa'o'i 2 (3).
Wannan tsari yana taimaka muku samar da ƙarin testosterone, gina tsoka da hanzarta haɓaka metabolism.
Masu tsere sama da kilomita 60 a kowane mako suna da ƙananan matakan testosterone fiye da waɗanda ke yin gajeren tazara, a cewar bincike a Jami'ar Columbia.
Ka'idar 30 seconds na aiki mai ƙarfi da sakan 90 na motsa jiki mai sanyi yana da tasiri. Yakamata a maimaita wannan wasan sau 7 don samun kyakkyawan sakamako; banda haka, yana ɗaukar mintuna 20 kawai.
Gudun juriya yana taimakawa rage matakin wannan hormone. An nuna wannan gaskiyar ta hanyar binciken da aka gudanar a Jami'ar North Carolina a Amurka bayan haka kuma horo da yawa na iya sa matakan testosterone su ragu zuwa kusan 40%.
Don haka shirya lokacin hutawa na lokaci don gujewa yawan samar da cortisol da ke da alaƙa da horo mai yawa.
Akwai manyan fa'idodi guda biyu na motsa jiki: rage matakan testosterone da hana kiba. Amfani da ƙwararren mai horo zai taimaka muku cimma waɗannan burin cikin sauri.
Horon zuciya
Ayyukan motsa jiki kamar gudu, tafiya, wasan motsa jiki, da iyo suna taimakawa ci gaba da matakan testosterone. Suna da tasiri a ƙona kitse sabili da haka rasa nauyi. Hakanan horo na Cardio yana taimakawa rage damuwar ku.
Yi wasu canje -canje a cikin rayuwar ku ta yau da kullun ta hanyar ɗaukar matakala sama da abin hawa ko hau babur maimakon tuƙi zuwa aiki. Waɗannan ƙananan ƙoƙarin suna da tasiri mai kyau akan matakin testosterone.
Cinye tsirrai na halitta
Tribulus terrestris
Tribulus terrestris shine shuka wanda ya ƙunshi flavonoids, hormones steroid, glucosides, saponins, phytosterols da beta-sitosterol.
Waɗannan sinadaran masu aiki suna aiki akan ɓoyayyen hormone luteinic ko LH wanda ke sarrafa aikin gwajin.
Hakanan Tribulus terrestris yana haɓaka ayyukan babban hormone na FSH akan sel Sertolli a cikin gwaji. Kwayoyin Leydig, waɗanda ke haifar da testosterone, ana motsa su ta hanyar cin wannan maganin na halitta.
A cikin 'yan wasa da masu gina jiki, Tribulus terrestris yana rage yawan kitse mai yawa kuma yana ƙaruwa matakin testosterone da ƙwayar tsokarsu.
A cikin ruwan 'ya'yan itace ko yogurt, zaku iya ƙara foda Tribulus terrestris sannan ku cinye 1 g zuwa 1,5 g kowace rana gwargwadon kashi.
Yohimbe haushi
Haushi na wannan tsiron na asalin Afirka yana sa jiki ya sami testosterone da oxygen. Amfani da shi yana magance matsalolin zuciya da baƙin ciki.
Kuna iya yin ɗanɗano na haushi na Yohimbe na mintuna 3 a cikin adadin teaspoon ɗaya a kowace kofi sannan kuma yin jiko na mintuna 10. Sakamakon za a tace sannan a sha a cikin kofuna 2 / rana.
oats
An tabbatar da fa'idar hatsi akan haɓaka matakan testosterone tun daga 2012. Wannan babban hatsin hatsi yana ƙunshe da avenacosides yana rage tasirin cutarwa na rage ƙwayoyin jini na hormones na jima'i.
Wannan injin yana taimaka wa masu gwaji don samar da adadin testosterone.
Tushen Maca
Don ƙara matakan testosterone, gwada tushen maca. Yana motsa libido kuma yana aiki yadda yakamata akan lafiyar tsarin haihuwa.
Ana iya samun tushen Maca a cikin foda. Ana cinye shi a cikin rabo na 450 MG don ɗauka sau 3 a rana.
Sarsaparilla
Wannan shuka yana ɗaya daga cikin steroids na halitta waɗanda ake amfani da su don samun tsokar taro; wanda saboda haka yana kawar da jikin adipose.
Yana yaƙi da sanƙo kuma yana tasiri ga aikin jima'i. Shirye -shiryen ya dogara ne akan tincture kuma kashi shine 3ml x 3 kowace rana.
The kwayoyi
Kwayoyi suna da babban abun ciki na kitse mai kitse, ɓangaren da ke da babban matakin testosterone a cikin mutane.
Har ila yau, gwada sesame tsaba da gyada don ƙarfafa ɓoyayyen testosterone ta ƙwayayen ku.
bitamin
Vitamin D
Amfani da bitamin D yana taimakawa wajen samun kyakkyawan matakin testosterone. Rana ma tana da wadataccen abin da za ta tanadar muku.
Jikin ku yana buƙatar matsakaicin 15 µg na bitamin D kowace rana. Man hanta na hanta shi ne lambar farko na wannan sinadarin. A cikin gram 100 na man hanta, akwai 250 µg na bitamin D.
Vitamin C
Ascorbic acid ko bitamin C yana rage damuwa ta hanyar rage matakan cortisol. Cin yau da kullun na wannan fili zai haɓaka matakan testosterone.
Hakanan yana aiki a cikin tsarin endocrin ku ta hanyar rage aromatase - mai canza testosterone zuwa estrogen.
Bitamin C sun fi mai da hankali a cikin currants baki, faski da danyen jan barkono.
Bitamin A da E.
Waɗannan azuzuwan bitamin suna da kyau don samar da androgens da ingantaccen aikin gwajin.
Man hanta na cod ya riga rago, alade da hanta kaji dangane da bitamin A ko abun cikin Retinol.
Hakanan zaka iya wadatar da jikin ku da bitamin E daga man ƙwaryar alkama, almond, tsaba na sunflower, ko hazelnuts.
Ka guji yawan zafin goshinka
Samar da mafi kyawun yanayin ga masu gwajin ta hanyar gujewa kamuwa da su zuwa yanayin zafi mai zafi. Lokacin da waɗannan kwayoyi suka yi zafi, samar da testosterone ya faɗi.
Don haka ya kamata a guji tsauraran wando da riguna don samar da zafin jiki na ƙasa da 35 ° C ga waɗannan masu samar da maniyyi da testosterone.
Shan ruwan zafi kuma yana tauye aikin wannan gland.
Guji barasa
Barasa yana rage matakin zinc a jiki. Hakanan yana rikitar da kawar da isrogen ta hanta kuma yana haɓaka samar da cortisol. Duk waɗannan yanayin ba alamu ne masu kyau don samar da testosterone ba.
Shan giya kamar shan hodar mace ce tunda hops sun ƙunshi babban adadin isrogen.
Ana iya jure tasirin wannan abin sha akan testosterone ta hanyar tsayawa bayan sha biyu ko uku. Don haka ‘yan uwa, an yi muku gargadi.
Ƙananan girke -girke don gwadawa a gida
Busasshen wake tare da kawa
Za ka bukatar:
- 12 kawa, tsabtace kafin
- 1 kofin busasshen wake
- 2 cloves da tafarnuwa
- 1 yatsa na ginger
- ½ teaspoon barkono
- Teaspoon na gishiri
- Cokali 3 na man zaitun ko man gyada
- wake
Shiri
Wake yana cike da abubuwan gina jiki da dadi ma. Koyaya, gaskiyar cewa wake na gida galibi yana haifar da kumburi da gas yana aiki akan saba amfani da wannan tasa, wanda yake da fa'ida sosai ga lafiyar mu.
Ga yadda nake shirya wake na don gujewa kumburin ciki da iskar gas.
Ya kamata ku jiƙa wake a cikin dare, ko aƙalla awanni 8, a cikin kayan aiki. Ga kofin wake, yi amfani da kofuna 3 na ruwa saboda wake yana shan ruwa da yawa.
Bayan kun jika wakenku, sai ku zuba cikin ruwan da kuka jiƙa kuma ku wanke wake a ƙarƙashin famfo. A dafa su tsawon minti 45-70 domin wake yayi laushi sosai.
Zuba ruwan da aka yi amfani da shi don dafa abinci saboda wannan ruwan shine tushen kumburin ciki da kumburin ciki.
A kurkura wake, a tsiyaye su a ajiye a gefe. Kuna iya dafa wake da yawa kuma ku ajiye sauran don sauran girke -girke.
Wannan zai hana ku yin wannan dogon tsari kowane lokaci, wanda duk da haka yana da matukar mahimmanci.
A cikin kwanon rufi, launin ruwan albasa, ginger grated, tafarnuwa da wake. Ƙara gishiri da barkono kaɗan. Bayan mintuna 5 a ƙaramin zafi ko matsakaici ƙara ½ gilashin ruwa a cikin dafa abinci.
Tafasa na mintuna 2 zuwa 3 sannan ku ƙara kawa. Rufe dafa abinci na mintuna 5-10, yayin da kawa ke dafa abinci. Daidaita kayan yaji kuma kashe wuta.
Na shirya wake tare da ɗan miya don ƙara ƙarin dandano ga tasa.
Wasu mutane suna ƙara ɗan giya ko broth maimakon ruwa. Ya rage zuwa ga dandano. Ina so kawai a nan don ba da ra'ayin lafiya, sabili da haka na halitta, girke -girke.
Gida na gina jiki
Wake suna da wadataccen silicon, wani alama. Hakanan suna da wadata a cikin wasu ma'adanai da yawa kamar Cooper, manganese, baƙin ƙarfe, phosphorus, baƙin ƙarfe, zinc.
Hakanan suna da wadataccen bitamin da antioxidants. Abubuwan da ke aiki na wake suna aiki akan hormones musamman testosterone don ƙarfafa ƙarin samar da testosterone.
A cikin mata, haka ma, bincike da yawa sun tabbatar da tasirin amfani da wake a ƙarshen menopause.
Suna kuma tallafa wa matar a wannan matakin don rage illar rashin haihuwa.
Har ila yau, ginger yana aiki akan galibin hormones na maza. Ka tuna ginger ne aphrodisiac kuma wannan gaskiya ne ga kowa.
Idan kuna da matsala tare da testosterone, ku ci jita -jita waɗanda ke ɗauke da ginger, turmeric, da chili.
Tafarnuwa abinci ne wanda ya ƙunshi allicin, sashi mai aiki wanda ke aiki akan hormones kuma ya hana tsufa, da sauran abubuwa. Hakanan an haɗa shi da bitamin, ma'adanai.
Kammalawa
Faduwar testosterone ba kawai tana da alaƙa da jima'i ba. Wannan rashin daidaituwa ne mai zurfi fiye da yadda muke zato. Matsaloli tare da testosterone suna haifar da rauni na tsoka, santsi, ɓacin rai da ƙarancin yarda da kai.
Maza suna magana kaɗan game da shi daga tsabar son kai. Idan kun lura da alamun gargadi a cikin abokin tarayya. Yi aiki nan da nan don taimaka mata ta ɗaga gangaren testosterone ko aƙalla rage saurin raguwa.
Hakanan samar da testosterone yana da alaƙa da shekaru (5).
Idan kuna son labarinmu, kar ku manta ku raba shi da waɗanda ke kusa da ku.