Kukuphi ukutya okunyusa i-testosterone kumadoda?

I-hormone ephezulu emzimbeni womntu, apho ekhangeleka njengommeli wesini esomeleleyo, kuthiwa yi-testosterone. Nguye onivumela ukuba wakhe i-musculature enamandla kwiimidlalo zakha umzimba, kwaye uphinde uxanduva lokuphuhliswa kweempawu zesondo ngeli xesha xa inkwenkwe iphenduka yindoda. Le hormone idlala indima enkulu ekugcineni umsebenzi wezesondo kwimeko yobomi bomntu. Ngoko ke, kubalulekile ukubeka iliso kwinqanaba le testosterone kwaye, ukuba kuyimfuneko, uthathe amanyathelo okwandisa.

Ukutya yindlela elula ye testosterone ephakamileyo

Enye yezona ndlela zisebenzayo zokunyusa amanqanaba e-testosterone yondlo olufanelekileyo. Ngelo xesha, ukutya okunokulinganisela kuya kuba nefuthe elihle kummandla wendalo yonke. Kuye kwavunywa ngokwesayensi ukuba ukutya okuthile kukuphakamisa i-testosterone. Ngokomzekelo, abo baqukethe i-zinc.

Impembelelo ye-zinc emzimbeni womntu

Isalathiso esinjalo, njenge-zinc, sinendima ebalulekileyo emsebenzini womzimba womntu. Ikhuthaza ukuvuselelwa kweeseli, inefuthe elihle kwimeko yesikhumba. Ngoko, ubukho be-zinc ngokwaneleyo bunciphisa ukoma kwesikhumba, kuthintela ukubonakala kwe-acne, ukuphendula okuthintekayo, kunciphisa inani leembimbi kunye nokulawula umxholo we-fat ekhumbeni. Eli nqanaba linceda umzimba ukujamelana neentsholongwane, iibhaktheriya kunye ncedisa ukuqinisa umzimba.

Kuba umzimba womzimba, i-zinc ibaluleke ngakumbi. Inceda ukugcina umnqweno wesini kunye nokuphucula isimo sesidoda. Yingakho le mineral edla ngokuba yinto yamacandelo ayenzelwe ukuphathwa kakubi kwe-erectile.

Ukongezelela, i-zinc inceda ekuveliseni i-testosterone kwaye igcina izinga layo emzimbeni, ukukhusela ukuguqulwa kwayo ibe yi- hormone ephezulu ye- estrogen kubafazi .

Ngomntu indoda idinga malunga ne-15 mg ye-zinc.

Imveliso enomxholo ophezulu we-zinc

Iimveliso ezandisa i-testosterone emadodeni kwaye zaneleyo, kwaye nangaphezulu, isixa esinama-zinc: iindawo ezincinci zeoli kunye nenhlanzi, intlanzi (ulwandle kunye nomlambo) kunye nezinye izilwanyana zasemanzini (ama-oyster, mussels, shrimps, crayfish, crabs). Le kholeji ifunyenwe kwakhona kwimigqomo, ngokukodwa, iipayi, iinqantyambo, izityalo zengqolowa, izityalo kunye nobisi. Yiyo le mveliso ekwandisa i-testosterone kwaye incede loo mntu abe nemisipha eqinile kunye nempilo ephathekayo yesondo.

Iwayini inkokeli kwinkohlakalo ye testosterone ephakamileyo

Ukuba uzimisele ukusebenzisa iimveliso ezandisa i-testosterone kumadoda, ngoko, ngokungaqhelekanga, kufuneka kuqala kuqala ukhethe iwayini elibomvu. I-enzyme efana ne-aromatase iguqula i-testosterone kwi-estrogen. Kwaye iwayini ibimbela umsebenzi wale enzyme. Ngenxa yoko, i-hormone yesintu emzimbeni ibangele kwi-hormone yabesifazane.

Ukusetyenziswa ngokweqile kwewayini ebomvu, ngokuchaseneyo, kunciphisa umxholo we testosterone egazini. Ngoko ke, oku kuselayo akufanelekile ukuthatha. Isiqhelo samadoda afuna ukwandisa izinga le-hormone isiqingatha seglasi ngosuku.

I-Fat ukunceda u-testosterone

Ngoko, kukuphi ukutya okunyusa amanqanaba e testosterone? Njengoko sele kukhankanywe, iimveliso zaselwandle ziyakhathalela kakhulu. Kuzo, ngaphezu kwe-zinc, kukho inani elikhulu le-omega-3 fatty acids. Bakhawuleza ukuveliswa kwehomoni efunwayo. Ngoko ke, abo banqwenela ukwakha ubunzima besiscle kunye nokusebenzisa i-steroids kule njongo, kubalulekile ukwazi ukuba ezi zinto ziphakamisa i-testosterone.

Phakathi kwazo kunamantongomane, amaolive kunye neentlobo ezahlukeneyo zemifuno yemifuno. Amafutha aqulethwe kule ndawo akhuthaza ukunyuka kwe testosterone.

Kufuneka kuqondwe ukuba amafutha abangela ukwakheka kwe-cholesterol, ngoko ukusetyenziswa kwabo kulawulwe. Nangona kunjalo, kwimiqulu encinci, i-cholesterol inceda ekubunjweni kwe testosterone.

Ukutya okuhlwayo ngumthombo omnandi we testosterone

Xa kukho ukunqongophala kwehomoni yamadoda, kufuneka udibanise iziqhamo, imifino kunye nemifuno ekudleni. Phakathi kwabo - utamatisi, iiperesi, i-pepper yaseBulgaria, i-avocado, i-papaya, isitshalo seqanda, i-ananas, amahluma aseBrussels, i-dill, i-anyanisi ne-sorrel. I-celery ne-parsley ziintlobo ezimbini zezinto eziphilayo, ezifunekayo ukuphucula ukulungiswa. Ukwanda kwe-vitamin C kuyo, echaphazela izinga le-hormone, libonisa ukuba ezi zinto zivelisa umveliso we-testosterone. Imveliso ecebileyo kwimixholo yevithamini C yi-rosehip, enokudliwa kokubili eluhlaza nakwimo ye-broths. Ngokuphathelele izithelo nemifuno, zizityebi kwifiber. Olu phuculo luphuculisa ukujikelezwa kwimizimba ye-pelvic kwaye luchaphazela umveliso we-testosterone.

Kwimenyu yemihla ngemihla, kufuneka udibanise iziqhamo zelongwe.

Ukugcina umphumo

Akwanele ukwazi ukuba yiyiphi imveliso ye-testosterone evelisa, kufuneka kwakhona ugcine inqanaba. Ukwenza oku, kufuneka udle ukutya kunye nomxholo weprotheni ephezulu. Kwakhona kukhuthaza ukukhula kwemisipha. Uluhlu lokutya kwamaprotheni lubandakanya inyama yezilwanyana zombini kunye neentaka, kunye neentlobo ezahlukeneyo zeemifuno kunye namaqanda enkukhu. Iiprotheyini azigcini nje ukuzinzisa izinga le-testosterone emzimbeni, kodwa ivuselela iinkqubo ezandisa ukwanda kwayo.

Yintoni ekhusela umveliso we testosterone?

Amadoda afuna ukuba nemisipha emihle, i-relief, kuyimfuneko ukunciphisa inani leetyuwa kunye noshukela. I-sodium inqanda ukubunjwa kwezemvelo kwehomoni yesintu emzimbeni. Imiphumo engebiyo kwimveliso ye testosterone nayo ineemveliso ezigqityiweyo ezibandakanya iziza-antibiotics kunye nezinto ezine-hormone. Ukusetyenziswa kwekhofi kuyenze kube ncinane.

Iimveliso ezinqatshelwe

Ukuze umzimba uvelise i-testosterone, kwaye inge-estrogen, akuvumelekanga ukuba usebenzise iimveliso ezifana ne-soy kunye nobhiya. I-Soy kunye nokutya kunye nomxholo wayo zizityebi kakhulu kwiimononi ezifana ne-estrogens. Ubuninzi bezinto ezifumaneka kubhiya. Ngaloo ndlela, abanakutsholwa ngala mveliso ukwandisa i-testosterone.

I-Physiology iyindlela enhle yokwandisa i-testosterone

Ngoku kusekwe ngasentla, sinokugqiba ukuba kukho ukutya okwandisa i-testosterone. Imisebenzi yomzimba rhoqo inokubanceda. Ukugcina ifom ebalulekileyo ixazulula imisebenzi emininzi ebalulekileyo kwangoko. Okokuqala, ukuzilolonga kulwa nobunzima obuninzi, obangela ukuqokelela ihomoni ye-hormone isrogen. Ukongezelela, uqeqesho luncedisa ukwanda kwezemvelo kwimiqulu yemisipha, leyo, ngenxa yeenkqubo zokuxilonga, nayo inefuthe kwimveliso ye testosterone.

Imodi ehlengahlengisiweyo yimihla ayibalulekanga kangako ukuhlanganiswa kwe-hormone. Ebusuku, ubuthongo kufuneka kuthathwe iiyure ezingama-6-9. Ukuba umntu ulala encinci, oku ngokwayo kungabangela ukuhla kwezinga le testosterone. Kule meko, ezinye zifanele zichazwe ngokucacileyo ngokuzikhandla ngokomzimba. Oku kunceda ukuphepha uxinzelelo. Iinyaniso kukuba iingxaki zengqondo kunye namava okhathazekile anika ukukhanya okuluhlaza kwi- cortisol ye-hormone, evimbela ukuveliswa kwe testosterone.

Okwenene, kwaye okubaluleke kakhulu-esebenzayo, ukwakha ubunzima besisundu badinga uchwepheshe oza kuthatha umsebenzi osebenzayo kunye nokuphumla okuyimfuneko.

Kufuneka kwakhona ukuqonda ukuba okungakumbi akuthethi bhetele. Amanqanaba angaphezu kwama-testosterone kumzimba wesilisa angakhokelela kwimpembelelo engathandekiyo, umzekelo, ukubunjwa kwamafutha ephoseni kunye nokwanda kwezesondo. Kule meko, ukunciphisa amafutha akunakuchaphazela nokuba kusebenze ixesha elide nangaphezulu.

Testosterone kumzimba wesetyhini

I-predtostone ye-testosterone emzimbeni wowesifazane ibangela ukuba i-atrophy yeempawu eziphambili zezesondo kwaye iguqulwe ukubonakala kweekwesibini. Ngoko ke, iimveliso ezandisa i-testosterone kubasetyhini kufuneka zisetyenziswe phantsi kolawulo olunzulu lweengcali.

Amalungiselelo akhethekileyo

Ehlabathini kukho imithi eninzi esetyenziswa ngabadlali abafuna ukukhawuleza ukwakha ubunzima be-muscle. Nangona kunjalo, ukusetyenziswa kwabo kufuneka kutyunyiwe kwaye kungabi yinto eqhelekileyo. Ngaphandle koko, imveliso yemvelo ye testosterone ingayeka. Ngoko, izinga lokusetyenziswa kwezidakamizwa alikho ngaphezu kweenyanga enye ngonyaka. Kodwa oku kufanele kwenzeke kuphela kwiimeko ezikhethekileyo-xa kubalulekile ukuphumeza umphumo ophezulu ngexesha elifutshane kunye nokuba i-testosterone ngokwemvelo yenziwa ngokukhawuleza kwaye ixabiso elincinci.

Ukusetyenziswa kwe-steroids ubuninzi obungapheliyo kunokubangela ukuhlaselwa kwezempilo. Ngaloo ndlela, kungcono ukusebenzisa indlela encinane engozi kwaye udle ukutya okwandisa ama-testosterone.