Ukutya okuNyusa i-Testosterone

Umxholo

• Ukutya i-T ephezulu
• 1. Ityhuna
• 2. Ubisi olunamafutha amancinci anevithamini D
• 3. Izikhupha zamaqanda
• 4. Isiriyeli eziqinisiweyo
• 5. Iimbatyisi
• 6. Ishellfish
• 7. Inyama yenkomo
• 8. Iimbotyi
• Ukutya okuninzi kokucinga

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

Ukutya i-T ephezulu

I-testosterone yincindi yesini eyindoda echaphazela ngaphezulu kokuqhuba ngokwesondo. Ihomoni ikwanoxanduva loku:

• impilo yethambo kunye nezihlunu
• ukuveliswa kwesidoda
• ukukhula kweenwele

Ungaphulukana ne testosterone njengoko uneminyaka yobudala, kunye nezifo ezingapheliyo. I-Hypogonadism, ekwabizwa ngokuba yi-testosterone esezantsi okanye ephantsi T, ihlala inyangwa ngonyango ukukhusela iingxaki zempilo ezizayo.

Ukulungelelaniswa ngokubanzi kwehomoni kubalulekile ukulawula amanqanaba e testosterone. Oku kuthetha ukutya ukutya okunesondlo, okunesondlo.

Ukukhumbula ukutya okupheleleyo okuqukethe iihomoni okanye iihomoni-ezilingisa izakhamzimba, ezinje nge-phytoestrogens, kuyacetyiswa ukufezekisa amanqanaba e-testosterone aphuculweyo.

Olunye uphononongo lubonakalisile ukuba ezi zakhamzimba zinokuba nefuthe kwibhalansi yehomoni iyonke.

Kunye neengcebiso zikagqirha wakho, unokucinga ngokutya okunyusa i-testosterone njengokongeza kwendalo kunyango olusezantsi lwe-T.

Izakha mzimba ezibaluleke ngokukodwa ekutyeni kwakho ziivithamin D kunye nezinc, zombini ezi zinto zangaphambi kokwenza i testosterone. Eli nqaku liza kugxila kukutya okuqaqambisa ezi zondlo zimbini.

1. Ityhuna

I-Tuna ityebile ku-vitamin D, odityaniswe nobomi obude kunye nemveliso ye testosterone. Kukwakukutya okusempilweni okunempilo, ukutya okune-protein okunamaqondo aphantsi.

Nokuba ukhetha okusemathinini okanye okutsha, ukutya le ntlanzi kunokuba yindlela yendalo yokunyusa i-testosterone. Ukuhanjiswa kwetyhuna kuzalisekisa iimfuno zakho zemihla ngemihla zikavithamini D.

Ukuba awuyiyo fan fan yetyhuna, unokujonga eminye imithombo yentlanzi ye-vitamin D, efana nesalmon okanye isardadi.

Khumbula ukuba ukumodareyitha kubalulekile. Cwangcisa ubuninzi beenkonzo ezimbini ukuya kwezintathu ngeveki ukunciphisa ukungenisa kwakho imekyuri, efumaneka kwiintlanzi zaselwandle.

Thenga kwi-Intanethi ityhuna enkonkxiweyo.

2. Ubisi olunamafutha amancinci anevithamini D

Ubisi ngumthombo omkhulu weprotheni kunye necalcium.

Abantwana kunye nabasetyhini bayakhuthazwa ukuba basele ubisi lwempilo engcono yethambo, kodwa ubisi lunokugcina amathambo amadoda omelele nawo. Umxholo wevithamini D unokugcina amanqanaba e-testosterone ejonge.

Qiniseka ukuba ukhetha ubisi oluqiniswe nevithamini D. Khetha amanqatha aphantsi okanye iinguqulelo ezinamafutha. Zinezondlo ezifanayo njengobisi olupheleleyo ngaphandle kwawo onke amanqatha agcweleyo.

Fumana ubisi olunamafutha asezantsi olomeleleyo ngevithamini D kwi-intanethi.

3. Izikhupha zamaqanda

Izikhupha zamaqanda ngomnye umthombo otyebileyo wevithamini D.

Ngelixa i-cholesterol inedumela elibi, i-yolk yeqanda inezakha mzimba ezininzi kunamaqanda amhlophe.

I-cholesterol yeengqanda zeqanda inokunceda nasezantsi T. Ukuba nje awunayo imiba ye-cholesterol esele ikho, unokutya ngokukhuselekileyo iqanda elinye ngosuku.

4. Isiriyeli eziqinisiweyo

Amaqanda ayikukuphela kokutya kwasekuseni okunokunceda i-T. ephantsi Ukuba kufuneka ujonge i-cholesterol yakho yegazi, ezi ziindaba ezimnandi ngakumbi.

Ezinye iintlobo zeecereal ziqinisiwe ngevithamini D, singasathethi ke ngezinye izondlo ezisempilweni. Cinga ngokudibanisa ukutya okuziinkozo kwesiqhelo sakusasa ukutsiba-ukuqala usuku lwakho kunye namanqanaba e testosterone.

5. Iimbatyisi

I-Zinc sisinongo esibalulekileyo ngexesha lokufikisa, kwaye iimpembelelo zayo zinokugcina iihormoni zamadoda zitshekishwa kubuntu bonke.

Amadoda ane-T ephantsi axhamla ekwandiseni i-zinc intake ukuba naye uneziphene ze-zinc. Iimbatyisi yimithombo elungileyo yale minerali.

6. Ishellfish

Ukusebenza kwe-crab okanye i-lobster ngamanye amaxesha kunokwenza amanqanaba akho e-testosterone alunge. Oku kuyabulela ngokuyinxalenye kumxholo we-zinc kwezi ndawo zintandokazi zokutya kwaselwandle.

Ngokwe-National Institutes of Health, inkosi yaseAlaskaan unonkala unepesenti ezingama-43 zexabiso lakho lemihla ngemihla le-zinc kwi-3-ounce kuphela.

7. Inyama yenkomo

Kukho inkxalabo yezempilo malunga nokusetyenziswa kakhulu kwenyama ebomvu. Asikuko kuphela ukusikwa okunamafutha ngaphezulu kweenkukhu, kodwa ukutya kakhulu kunxulunyaniswa nomhlaza othile, njengomhlaza wekolon.

Okwangoku, okunye ukusikwa kwenkomo kunezondlo ezinokunyusa i-testosterone. Isibindi senkomo ngumthombo okhethekileyo wevithamini D, ngelixa inyama yenkomo yomhlaba kunye ne-chuck roast iqulethe i-zinc.

Ukugcina amafutha ezilwanyana ejonge, khetha kuphela ukusikeka kwenkomo yenkomo kwaye uphephe ukuyitya yonke imihla.

8. Iimbotyi

Xa kuziwa kwimpilo yehomoni eyindoda, iimbotyi zinokubonelela ngezibonelelo ezininzi kunokuba ucinga. Iimbotyi ezininzi, ezinjengeechickpeas, iilentile, kunye neembotyi ezibhakiweyo, zonke zithathwa njengemithombo yeZink.

Njengebhonasi, oku kutya kugcwele ifayibha kunye neeproteni ezisekwe kwizityalo ezinokukhusela impilo yentliziyo yakho.

Fumana ukhetho lweembotyi ukuzama kwi-intanethi.

Ukutya okuninzi kokucinga

Ukutshintsha kokutya okunempilo kunokunceda nge-T esezantsi, kodwa azinyangi kwi-hypogonadism. Ugqirha kufuneka aqinisekise ukuba une testosterone esezantsi ngokuhlolwa komzimba kunye novavanyo lwegazi.

Ukuba ufunyaniswe une-T esezantsi, unokumiselwa endaweni yehomoni ye testosterone, enje:

• iipilisi okanye iipilisi
• Amabala esikhumba
• i-gel yezihloko
• isitofu

La mayeza anokuza nomngcipheko weziphumo ebezingalindelekanga ezimandundu, ke qiniseka ukuba uxoxa ngazo zonke nogqirha wakho kwangaphambili.

Ukongeza, cinga ngokwenza uhlengahlengiso lokutya ukuze ukonyuse impilo yakho iphela, hayi ukunyanga iT.