Ba sabon abu ba ne don matsalolin tashin hankali da libido, karin fam ko gajiya da za a zarge su akan rage matakan testosterone. Magungunan gida don mayar da hormone namiji zuwa matakin da ya dace abu ɗaya ne. Zai zama dole don tuntuɓar likita don ware ciwon sukari, juriya na insulin, atherosclerosis da osteoporosis, waɗanda galibi ana danganta su da shi.
Ya faru cewa karuwa a cikin kitsen jiki yana da kisa ga testosterone, ko da yake wannan dangantaka ba ta shafi dukan maza da karin fam ba. Duk da haka, yawan motsa jiki na yau da kullum zai rage yiwuwar matsaloli tare da samar da hormone.
Alamar faɗakarwa
Bugu da ƙari ga alamun bayyanar cututtuka da aka ambata a cikin gabatarwar, wanda ke nuna ƙananan testosterone, za ku iya lura da raguwar yawan kashi, asarar gashi, ƙananan ƙwayar maniyyi, matsaloli tare da maida hankali da kuma motsa jiki.
Hanyoyi masu sauƙi don haɓaka testosterone
- Kula da tsaftar tunanin ku, samun isasshen barci kuma ku koyi magance damuwa. Hormone damuwa - cortisol, yana shiga cikin rushewar adipose nama kuma yana raunana testosterone. Wannan yana da mahimmanci saboda yawancin maza da ƙananan matakan testosterone sukan yi gwagwarmaya tare da ƙiyayya, damuwa ko damuwa. A wannan yanayin, zai zama da kyau a yi magana da masanin ilimin halayyar dan adam, sami lokaci don abubuwan da ke ba mu jin daɗi. Watakila yana da daraja duba ko'ina don sabon sha'awa?
- Kashe kayan zaki, saboda karuwar sukari na iya hana samar da testosterone ta hanyar 1/4. Saboda wannan dalili, iyakance giya da gurasar fari. Wani binciken Irish ya nuna cewa yawancin mutanen da suka cinye 75 g na glucose har yanzu suna da ƙananan matakan hormone da aka kwatanta a nan bayan sa'o'i 2.
- Don ƙara yawan samar da testosterone, yana taimakawa wajen gabatar da avocado zuwa abinci, wanda ya ƙunshi acid mai mahimmanci, da kuma cinye man shanu da man zaitun, godiya ga wanda bayan kwanaki 21 na amfani, matakan testosterone na iya karuwa da yawa kamar 17. %. Cokali daya a rana ya isa. Yana da daraja kula da wadata da magnesium da zinc. Madogara mai mahimmanci shine alayyafo, kawa, goro, sprouts hatsi, tsaba kabewa da, ba shakka, avocados. Man shanu ya ƙunshi bitamin D, kamar yadda madara, qwai, tuna da jatan lande. Kodayake babu sakamakon bincike na ƙarshe game da tasirin wannan bitamin akan testosterone, komai yana nuna cewa yana da tasiri mai amfani akansa.
- Horarwa a dakin motsa jiki zai taimaka dakatar da raguwar ƙwayar tsoka da ke ci gaba a cikin shekaru. Idan muka yi amfani da kanmu don motsa jiki kuma muka yi ƙoƙarin ziyartar dakin motsa jiki akai-akai, za mu iya ƙarfafa matakinsa. Ajiye lokaci don cirewa, squats, ƙoƙari tare da nauyi, yayin kwance akan benci ko abin da ake kira. matattu.