Iindlela ezi-8 eziqinisekisiweyo zokunyusa amaNqanaba eTesttosterone Ngokwendalo

Umxholo

• 1. Ukuzivocavoca nokuphakamisa ubunzima
• 2. Yitya iProtein, Amafutha kunye neeCarbs
• 3. Nciphisa uxinzelelo kunye namanqanaba eCortisol
• 4. Fumana iLanga okanye uthathe iSongezelelo seVitamin D
• 5. Thatha iVitamin naMinerals Supplements
• 6. Fumana ubuninzi bokuPhumla, ukulala okumgangatho ophezulu
• 7. Thatha ezinye zezi Zixhasi zeTesttosterone
• 8. Landela indlela yokuphila esempilweni kwaye uphephe iikhompawundi ezifana ne-Estrogen
• Kutheni amaNqanaba eTesttosterone?

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-testosterone yeyona hormone yamadoda iphambili ngokwesini, kodwa abantu basetyhini banamanani amancinci ayo.

Yihomoni yesteroid, eveliswa kumatyhalarha amadoda kunye namaqanda esetyhini ().

Amadlala adrenal nawo avelisa isixa esincinci.

Ngexesha lokufikisa emakhwenkweni, i-testosterone yenye yezona zinto zibangela utshintsho olwenzeka emzimbeni njengokunyuka kwemisipha, ukukhula kwezwi kunye nokukhula kweenwele.

Nangona kunjalo, ukuba namanqanaba afanelekileyo kubalulekile nakubantu abadala kwaye naxa sele umdala.

Kubantu abadala, amanqanaba asempilweni abalulekile kwimpilo ngokubanzi, emngciphekweni wezifo, ukwakheka komzimba, ukusebenza ngokwesondo kunye nayo yonke enye into (,,,,,,,).

Ukongeza, ukonyusa amanqanaba e testosterone kunokubangela ukuzuza okukhawulezileyo kubunzima bemisipha kunye namandla kumcimbi weeveki kuphela (,,).

Into enomdla kukuba ikwadlala indima ebalulekileyo kwimpilo yamabhinqa nakwintlalo-ntle yesini (,,).

Uphando luqinisekileyo: bobabini isini kufuneka baqinisekise ukuba banamanqanaba asempilweni e-testosterone, ngakumbi njengoko bekhula (,).

Nazi iindlela ezi-8 ezisekwe kubungqina bokunyusa amanqanaba e testosterone ngokwendalo.

1. Ukuzivocavoca nokuphakamisa ubunzima

Ukuzivocavoca yenye yezona ndlela zisebenzayo zokuthintela izifo ezininzi ezinxulumene nendlela yokuphila. Into enomdla kukuba inokuyinyusa i-testosterone yakho.

Uphononongo olukhulu lokuphononongwa lufumanise ukuba abantu abazilolonga rhoqo banamanqanaba aphezulu e testosterone. Kubantu abadala, umthambo wonyusa amanqanaba e testosterone, ukomelela kunye nexesha lokuphendula (,).

Uphando olutsha kumadoda atyebe kakhulu lubonisa ukuba ukonyuka kwemithambo yomzimba kuluncedo ngakumbi kunokutya okunciphisa umzimba ngokunyusa amanqanaba e testosterone ().

Ukuxhathisa uqeqesho, njengokuphakamisa ubunzima, lolona hlobo luhle lokuzilolonga ukonyusa i-testosterone kokubini- kunye nexesha elide (,).

Uqeqesho lwexesha eliphakamileyo (HIIT) lunokusebenza kakhulu, nangona zonke iintlobo zomthambo kufuneka zisebenze ukuya kuthi ga kwinqanaba elithile (,,,,).

Ukuthatha i-caffeine kunye nokudala i-monohydrate njengezongezo kunokunyusa amanqanaba akho xa kudityaniswe nenkqubo yoqeqesho (,).

Zonke iintlobo zomthambo zinokunyusa amanqanaba akho e testosterone. Ukuphakamisa ubunzima kunye noqeqesho lwexesha eliphakamileyo lolona lusebenzayo.

2. Yitya iProtein, Amafutha kunye neeCarbs

Into oyityayo inefuthe elikhulu kwi-testosterone nakwamanye amanqanaba ehomoni ().

Ke ngoko, kuya kufuneka uhoye ikhalori yakho yokutya kunye nesicwangciso sokutya.

Ukutya rhoqo okanye ukutya kakhulu kunokuphazamisa amanqanaba akho e-testosterone (,,,,,).

Ukutya ngokwaneleyo iiprotein kunokunceda ukugcina amanqanaba asempilweni kunye nokunceda ekulahlekelweni ngamafutha, ekwanxulunyaniswa ne testosterone yakho,,,).

Ukutya kweCarb kukwadlala indima, kunye nophando olubonisa iikhabhohbhayithi lunokunceda ukwandisa i testosterone
amanqanaba ngexesha loqeqesho lokumelana (,).

Nangona kunjalo, uphando lubonisa ukuba amafutha anempilo afanelekileyo nawo aluncedo kwi-testosterone nakwimpilo (,,,,).

Ukutya okusekwe ikakhulu kukutya okupheleleyo yeyona nto ilungileyo, ngokulinganisela okunempilo kwamafutha, iiprotein kunye nee-carbs. Oku kunokwandisa amanqanaba ama-hormone kunye nempilo yexesha elide.

Musa ukutya kakhulu kwaye ungathinteli iikhalori ixesha elide. Zama ukutya isixa esilinganiselweyo seecarbs, amafutha kunye neprotein.

3. Nciphisa uxinzelelo kunye namanqanaba eCortisol

Uphando luhlala lubonisa ingozi yoxinzelelo lwexesha elide, elinokunyusa amanqanaba ehomoni yecortisol (,,).

Ukuphakama kwendalo kwi-cortisol kunokunciphisa ngokukhawuleza i-testosterone. Ezi hormone zisebenza ngendlela efana nesehlo: njengoko enye inyuka, enye iyehla (,,).

Uxinzelelo kunye ne-cortisol ephezulu inokonyusa nokutya, ukuzuza ubunzima kunye nokugcinwa kwamafutha omzimba ajikeleze amalungu akho. Kananjalo, olu tshintsho lunokuba nefuthe elibi kwi testosterone yakho
amanqanaba (,,).

Kuwo omabini amanqanaba asempilweni nakwinqanaba lehomoni, kuya kufuneka uzame ukunciphisa iimeko eziphindaphindayo zoxinzelelo ebomini bakho.

Gxila kukutya okusekwe kukutya okupheleleyo, ukuzilolonga rhoqo, ukulala kamnandi, ukuhleka kunye nendlela yokuphila elungeleleneyo, zonke ezinokunciphisa uxinzelelo kunye nokuphucula amanqanaba akho ezempilo kunye ne testosterone (,,,,).

Amanqanaba aphezulu oxinzelelo awalunganga kwimpilo yakho yexesha elide kwaye anokunciphisa amanqanaba e testosterone.

4. Fumana iLanga okanye uthathe iSongezelelo seVitamin D

I-Vitamin D ngokukhawuleza iba yenye yeevithamini ezaziwa kakhulu kwihlabathi.

Uphando lubonakalisile ukuba inezibonelelo ezahlukeneyo zempilo, kwaye inokusebenza njenge testosterone testosterone yokuxhasa (,,,,).

Ngaphandle kokubaluleka kwayo, phantse isiqingatha sabemi base-US sinqongophele ku-vitamin D, kwaye ipesenti ephezulu kakhulu inamanqanaba aphezulu (,).

Isifundo seenyanga ezili-12 sifumanise ukuba ukongeza malunga ne-3,000 IU ye-vitamin D3 ngosuku yonyusa amanqanaba e testosterone nge-25% ().

Kubantu abadala, ivithamin D kunye necalcium ikwanyusele amanqanaba e testosterone, ekhokelele kumngcipheko wokuncipha wokuwa ().

Ukonyusa i-testosterone kunye nokuvuna ezinye izibonelelo ze-vitamin D, zama ukufumana ukukhanya kwelanga rhoqo okanye uthathe i-3,000 IU ye-vitamin D3 yokuncedisa yonke imihla.

Ukuba ungathanda ukuzama izongezo, iAmazon inokukhetha okuhle okukhoyo.

Ulwazi oluthe kratya malunga novithamini D apha: Vitamin D 101 - Isikhokelo soMqali esineenkcukacha.

I-Vitamin D3 izongezo zinokunyusa amanqanaba e-testosterone, ngakumbi kubantu abadala kunye nabantu abanamanqanaba asezantsi egazi likavithamini D.

5. Thatha iVitamin naMinerals Supplements

Nangona izibonelelo zeevithamini ezininzi kuxoxiswana ngazo, iivithamini ezithile kunye neeminerali kunokuba luncedo ().

Kwisifundo esinye, izongezo ze-zinc kunye ne-vitamin B zonyusa umgangatho wobudoda nge-74%. I-Zinc ikwonyusa i-testosterone kwiimbaleki nakwabo basweleyo kwi-zinc (,,).

Olunye uphononongo lukwacebisa ukuba iivithamini A, C kunye no-E zinokudlala indima kwinqanaba lakho lesini kunye namanqanaba e testosterone, nangona uphando oluninzi luyafuneka (,,,).

Kuzo zonke iivithamini kunye neeminerals ezikhoyo, uphando olwenziweyo kwi-testosterone lubonisa ivithamin D kunye nezongezo ze-zinc kunokuba ngcono (,,).

I-Vitamin D kunye ne-zinc zinobungqina obomeleleyo njengezixhasi ze testosterone. Ezinye i-micronutrients zinokuba nezibonelelo, kodwa zifuna uphando oluthe kratya.

6. Fumana ubuninzi bokuPhumla, ukulala okumgangatho ophezulu

Ukulala ngokwaneleyo kubalulekile kwimpilo yakho njengokutya nokuzilolonga (,,,,,).

Inokuba nefuthe elikhulu kumanqanaba akho e testosterone.

Inani elifanelekileyo lokulala liyahluka ukusuka komnye umntu uye komnye, kodwa isifundo esinye safumanisa ukuba ukulala kuphela iiyure ezi-5 ngobusuku bonke kunxulunyaniswa nokwehliswa kwe-15% kumanqanaba e testosterone ().

Olunye uphononongo lwexesha elide luqaphele ukuba abo balala iiyure ezine kuphela ngobusuku babenamanqanaba emida engekho mgangathweni ().

Olunye uphononongo lwexesha elide luyayixhasa le nto. Olunye uphononongo lubalwe ukuba kuyo yonke iyure eyongezelelweyo yokulala oyifumanayo, amanqanaba e testosterone anyuka nge-15% ngaphezulu, kwi-avareji (,).

Nangona abanye abantu bebonakala ngathi benza kakuhle ngokungalali ngokwaneleyo, uphando lubonisa ukuba malunga neeyure ezingama-7-10 zokulala ngobusuku bonke yeyona nto ilungileyo kwimpilo yexesha elide kunye ne testosterone yakho.

Qiniseka ukuba ufumana ukulala okuphezulu okuphezulu ukugcina amanqanaba e-testosterone esempilweni kunye nokwandisa impilo yakho yexesha elide.

7. Thatha ezinye zezi Zixhasi zeTesttosterone

Zimbalwa kuphela izikhuthazi zendalo ze testosterone ezixhaswayo zizifundo zesayensi.

Imifuno enolona phando lusemva kwayo ibizwa ngokuba yi-ashwagandha.

Olunye uphononongo luvavanye iziphumo zale mifuno kumadoda angazaliyo kwaye kwafunyanwa ukwanda nge-17% kumanqanaba e testosterone kunye ne-167% yokunyuka kwesidoda ().

Kumadoda asempilweni, i-ashwagandha inyuse amanqanaba nge-15%. Olunye uphononongo lufumanise ukuba yehlisa i-cortisol nge-25%, enokuthi incede no testosterone (,).

Ukukhutshwa kwejinja nako kunokunyusa amanqanaba akho. Sisityalo esimnandi esibonelela ngezinye izibonelelo zezempilo (,,,,).

Uninzi lophando ngejinja lwenziwe kwizilwanyana. Nangona kunjalo, isifundo esinye kubantu abangazalanga safumanisa ukuba ijinja inokunyusa amanqanaba e-testosterone nge-17% kwaye yonyuse amanqanaba ezinye iihormone eziphambili zesini (, 84).

Amanye amayeza athandwayo axhaswa zizifundo ezithile kwizilwanyana nakubantu kubandakanya ukhula lweebhokhwe, IMucuna pruriens, shilajit kunye ne tongkat ali.

Nangona kunjalo kubalulekile ukuba uqaphele ukuba uninzi lophando oluqinisekileyo lwenziwe kwiimpuku okanye kubantu abangenazintsholongwane abanamanqanaba asezantsi e testosterone.

Ukuba unomsebenzi we testosterone ophilileyo kunye namanqanaba aqhelekileyo, akucaci nokuba uya kuzuza lukhulu kwezi zongezelelo.

Izongezo ezininzi ze-herbal ziyindlela yendalo yokunyusa i-testosterone kwabo bangachumiyo okanye amanqanaba asezantsi.

8. Landela indlela yokuphila esempilweni kwaye uphephe iikhompawundi ezifana ne-Estrogen

Zininzi ezinye izinto ezinokuchaphazela amanqanaba akho ehomoni.

Ubomi besini obuphilileyo budlala indima ebalulekileyo kulawulo lwehomoni yesini kunye namanqanaba e testosterone (,).

Ukuvezwa okuphezulu kweekhemikhali ezinje nge-estrogen kunokuchaphazela amanqanaba akho, ke zama ukunciphisa ukubonwa kwe-BPA, parabens kunye nezinye iikhemikhali ezifumaneka kwezinye iintlobo zeplastiki (,,,).

Ayothusi into yokuba ukusebenzisa kakhulu utywala okanye ukusebenzisa iziyobisi, nokuba kukwezonyango okanye kokonwabisa, nako kunokunciphisa amanqanaba e testosterone (,,,,,).

Ngokwahlukileyo, ukuhleka, ukonwaba kunye nempumelelo kunokunceda ukukhulisa amanqanaba akho ezempilo kunye ne testosterone - ke qiniseka ukuba bayinxalenye yobomi bakho bemihla ngemihla (,,,).

Ukunciphisa ukubonakaliswa kweekhemikhali ezinje nge-estrogen, utywala kunye neziyobisi kunokuchaphazela ngokuqinisekileyo amanqanaba e testosterone kunye nempilo.

Kutheni amaNqanaba eTesttosterone?

Ukususela kwiminyaka engama-25 ukuya kwengama-30, amanqanaba e testosterone endoda ngokwendalo aqala ukwehla.

Le yingxaki kuba uphando olomeleleyo lubonisa ikhonkco phakathi kwe-testosterone esezantsi kunye nokukhuluphala, ukwanda kwengozi yesifo kunye nokufa ngaphambi kwexesha.

Amanqanaba e-testosterone esempilweni nawo abalulekile kwabasetyhini, kunye nezinye iihormone eziphambili ezinje nge-estrogen kunye neprogesterone.

Ke ngoko, wonke umntu kufuneka athabathe amanyathelo afanelekileyo okunyusa amanqanaba e testosterone. Uya kuyiphucula impilo nomzimba wakho ngaxeshanye.

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