Uma ucabanga ukuthi i-testosterone yayiyinto nje edingekayo emadodeni, uzobe ungalungile. Nakuba i-testosterone yi-hormone yesilisa oyinhloko, owesifazane une-futhi udinga-testosterone, naye. Phakathi kwemisebenzi yayo eminingi, i-testosterone ibalulekile ekusebenzeni komzimba okunempilo. Eqinisweni, kungenye ye-hormones enamandla kakhulu enamandla emzimbeni womuntu. Futhi njengoba izakhi zofuzo zibiza, abesifazane ngokuvamile banamaphesenti angama-15 kuya kwezingu-20 ngaphansi kwe-testosterone kunamadoda.
Ngenhlanhla, kunezindlela ezilula ukuthi wonke umuntu akhulise amazinga e-testosterone ngokwemvelo, futhi futhi, ashise amafutha amaningi.
1. Gwema Ukudla Okushukela Nekwenziwe
Noma nini lapho udla ukudla okuyishukela noma i-carbs elicwengekile, i-insulini yakho ne-sugar skycket, eyanciphisa amazinga wakho we-testosterone. Yidla ukudla okuncane okuhlanziwe, okucutshungulwa nokudla okunamaprotheni amaningi okufana nezinhlanzi, amaqanda, amantongomane, ubhontshisi nenyama. Futhi, faka inqwaba yezithelo nemifino emifinini yakho yokudla-cruciferous efana ne-broccoli noma imifino eluhlaza njengesipinashi okungcono ukuthuthukisa i-testosterone.
2. Yandisa Ukudla Kwakho Amafutha Ahle
Ngamanje cishe uyazi ukuthi amafutha ngokwawo akusiyo njalo isitha-kunguhlobo lwamafutha odlayo oluthinta impilo yakho (nesisindo sakho). Khetha amafutha enempilo-i-flax, amafutha omnqumo nama-peanut, ama-avocad, nezinhlanzi. Cabanga ukwengeza i-flax noma i-fish oil supplement ekudleni kwakho, futhi. Lezi zinhlobo zamafutha zibalulekile ekukhiqizeni kwe-testosterone; ihlose ukuthola ama-20 kuya ku-30% wezinto zakho ze-caloric ezidingekayo ezihlangene namafutha anempilo.
3. Nciphise Ukuphuza Kokuphuza Kakho Utshwala
Iningi lethu lijabulela ingilazi yewayini enhle noma ama-cocktails ambalwa ngezikhathi ezithile, kodwa iqiniso yilo: utshwala lunakho ukuphazamisa izinqubo eziningi ze-hormonal yemvelo, kuhlanganise nokukhiqizwa kwe-testosterone. Ngenkathi isiphuzo sokuphuza utshwala ngosuku ngeke sibe yingozi, noma yikuphi okunye kungathinta ukukhiqizwa komzimba wakho we-testosterone.
Ngakho uma uzama ukushisa amafutha bese uthola imisipha, ukunciphisa ukudla kwakho kotshwala.
4. Ungabi Skimp on Sleep
Cha, awusiye kuphela umuntu emhlabeni lapho izincomo ze-CDC zokuthola okungenani amahora angu-7 okulala ngobusuku azisebenzi! Ukulala kubalulekile ekwakheni amafutha omzimba nokushisa njengemisebenzi yakho ngokwabo. Izinqubo eziningi ezibalulekile zenzeka ngenkathi ulele ukuthi kusize umzimba wakho uphinde ululame, ugcine imetabolism enempilo futhi uqinise. Ukuzilala ngokulala kuzokuvimbela ukukhiqizwa komzimba wakho we-testosterone nokuphakamisa amazinga e-cortisol-okwenza umzimba wakho ubambelele kunamafutha esikhundleni sokuwushisa.
5. Qinisekisa ukuthi uthola amavithamini namaminerali afanele
Ukondla ukudla okunempilo nge- zinc , magnesium , ne- Vitamin D : lawa mavithamini anamandla amathathu namaminerali akhuthaza ukukhiqizwa kwe-testosterone futhi ukwandise amandla akho okukwakha imisipha, ngaphezu kokukhulula imizwa yakho nokugxila kwengqondo. I-B6 enye i-vitamin ekhonjiswe ngendima yayo ebalulekile ekukhiqizeni kwe-testosterone kanye nomsebenzi wayo wokuvuselela omzimba.
6. Phakamisa Izisindo Ezisindayo
Ukusebenza okufishane, okunamandla kuyisihluthulelo sokwandisa ukukhiqizwa kwakho kwe-testosterone nesisindo sokwakha. Zama ukusebenza kwe- HIIT okubandakanya ukuqhuma okufushane kokuzivocavoca kakhulu.
Hamba usindayo ngezisindo zakho; hhayi osindayo kangangokuba uzozilimaza ngokwakho, kodwa kunzima ngokwanele ukuthi kuyinselele kakhulu. Lokhu kuphakamisa okunzima okuzokwandisa amazinga wakho we-testosterone-futhi, ekusizeni ukuthi ushise amafutha futhi wakhe imisipha.
Zama la maqhinga ayisithupha ukunciphisa ikhono lakho lokushisa amafutha futhi cha - awuyikukhulisa amadevu noma ube ngumakhi womzimba ngobusuku obubili, kodwa yebo, uzozibona uthola amandla futhi unamandla!