Testosterone Ihomoni yakakosha mumuviri, kunyanya mumuviri wechirume, kunyangwe iine mabasa akakodzera muvakadzi. Basa rake rinopfuura zvepabonde chete: anopindira mukuvaka kwe mhasurula Bone density, kugadzirwa kwesperm uye even mood. Pasinei nekukosha kwayo, nekufamba kwenguva uye nemamwe maitiro emararamiro, mazinga ayo anogona kuderera zvakanyanya.
Kuderera kwe testosterone kunogona kukonzera zviratidzo zvakadai sekuneta, kuderera kwechido chepabonde, kurasikirwa kwemasumbu, kana kunyange matambudziko ekugadzirisa uye kuderera kwemafungiro. Kunyange zvazvo kune mishonga yekurapa dambudziko iri, vanhu vakawanda vanotsvaka zvakasikwa zvinotsiva. Sezvineiwo, variko zvokudya izvo zvinowanzokurudzira kugadzirwa kwe testosterone, kubatsira kuchengetedza hutano hwehomoni. Uyezve, zvakakosha kuti unzwisise kuti sei a kudya kwakakodzera inogona kukanganisa kugadzirwa kwehomoni.
Chii chaizvo chinonzi testosterone?
Testosterone inonzi androgenic hormone, kureva kuti, zvinoenderana nemaitiro echirume. Iyo inogadzirwa zvakanyanya muma testicles muvarume, uye muhuwandu hudiki mumaovari evakadzi uye mune adrenal gland. Chiyero chayo chinosiyana zuva rose, ichiva chepamusoro-soro mangwanani. Pane mafomu matatu anowanikwa mumuviri: inosungwa kualbumin, kuSHBG (Sex Hormone Binding Globulin) kana mumahara fomu, inova iyo biologically inoshanda fomu.
Testosterone inozadzisa mabasa akawanda mabasa anokosha pamuviri: Inokurudzira kusikwa kwemasumbu, inogadzirisa libido, inopindira mukugadzirwa kwembeu uye bone metabolism.. Izvo zvinokanganisawo ndangariro, kukurudzira, uye huwandu hwesimba mazinga, zvichiita kuti ive chinhu chakakosha mukugara zvakanaka.
Zvinhu zvinokonzera kuderera kwe testosterone
Zera ndechimwe chezvinhu zvinopesvedzera kudzikira kwayo. Kubva pazera re30-35, tinotanga kuderedza kugadzirwa kwavo zvishoma nezvishoma. Nekudaro, pane zvimwe zvikonzero zvinogona kukurumidza kuderera uku:
- Kushungurudzika kusingaperi: Inowedzera kugadzirwa kwecortisol, iyo inovhara testosterone.
- Kusaita maekisesaizi kana mararamiro ekugara.
- Kunwa doro zvakanyanya kana fodya.
- Madyiro akaipa, ine shuga yakawandisa uye trans mafuta, ayo anogona kunge ane hukama ne Cholesterol uye maitiro ayo pane hutano.
- Matambudziko akadai kufutisa kana chirwere cheshuga.
Zvese zvinhu izvi kusaenzana kwehomoni system, saka zvakakosha kutora mararamiro ane hutano anokurudzira kugadzirwa kwehomoni yakakwana.
Zvokudya zvakakosha kuti uwedzere testosterone
Kudya kunovaka muviri kunoita basa rinokosha. Ongororo dzakasiyana dzakaratidza kuti zvimwe zvekudya zvinopa minerals, vitamini y mafuta acids zvakakosha kukurudzira kugadzirwa kwehomoni iyi zvakasununguka. Aya ndiwo makuru:
Oysters
Undisputed queens kana zvasvika kune testosterone. Vakapfuma zvakanyanya mukati zinc, chicherwa chakakosha pakugadzirwa kwehomoni uye hutano hwekubereka. Mukuwedzera, vane selenium, mhangura, magnesium, phosphate uye vhitamini B12. Zinc inoshanda se aromatase inhibitor, enzyme inoshandura testosterone kuita estrogen, saka kuvapo kwayo kunofarira nzvimbo yakanaka yehomoni yevarume.
Makotapeya
Avocado is a yakasarudzika sosi yemafuta monounsaturated, inokosha pakugadzirwa kwehomoni. Yakapfuma zvakare mu mavhitaminzi eboka B, kunyanya B5 uye B6, iyo inobatsira mukugadzirisa steroid hormone. Rinewo vhitamini E, potassium, magnesium uye folic acid, zvese zvakakosha kuchengetedza hutano hwe endocrine system. Sarudza nzungu inogonawo kuwedzera mazinga ako emafuta ane hutano.
Egg
Iyo yakanaka cholesterol inopiwa nemazai Inoshandurwa zvakananga kuva testosterone mumuviri. Iyo yolks inonyanya kupfuma mukati vitamini D, chikafu chinogadzirisa zvakanaka mazinga ehomoni. Mukuwedzera, yake Kudya kweprotein kunobatsira kuchengetedza tsandanyama uye inosimudzira kusikwa kwenyama yakaonda. Kune avo vanotsvaka kunatsiridza hutano hwako hwehomoni, chikafu chakanakisa kufunga.
Nzungu nemhodzi
Iyo Brazil nzungu, dzine huwandu hunoshamisa hwe selenium, chimwe chinhu chakakosha pakuzvara kwemurume. Iwo anewo hutano mafuta acids uye vhitamini E. The manhanga nemhodzi dzesunflower Ivo vanobatsira zvakaenzana nekuda kwezvinhu zvavo mukati zinc, magnesium uye mafuta ane hutano.
nyemba nebhinzi
Kunobva chirimwa zinc, bhinzi nezvimwe zvakaita senyemba kana bhinzi zvinopawo mapuroteni asiri emhuka mavambo, yakanakira kudya kwakadzikama. Mukuwedzera, ivo vanopa vhitamini D, iron uye magnesium, zvese zvinovaka muviri zvinokanganisa zvakananga metabolism yehomoni dzepabonde. Batanidza zvakawanda nyemba mukudya kunogona kuva nzira inoshanda zvikuru.
Mabhanana
Muchero wemunzvimbo inopisa uyu wakapfuma mukati potassium uye enzymatic inoshanda. Ine enzyme inonzi bromelain, iyo inogona kubatsira kuvandudza libido uye kuwedzera kugadzirwa kwe testosterone. Ivo zvakare kukurumidza kunobva simba rechisikigo, inobatsira pamberi pekudzidziswa.
nyama tsvuku yakaonda
Chiropa chinogadzira cholesterol kugadzira testosterone. Nyama yakaonda, senge sirloin kana kucheka pasina mafuta akawandisa, inopa mapuroteni, iron, zinc uye mafuta ane hutano zvinodiwa kukurudzira kugadzirwa kwayo. Nekudaro, zvinokurudzirwa kudzivirira masoseji kana nyama yakagadziriswa nekuda kweiyo trans mafuta emukati, nekuti izvi zvinogona kukanganisa cholesterol mupiro mumuviri.
Zvokudya zvegungwa nehove yebhuruu
El tuna, salmon kana sardines zvinoremerwa Omega-3 mafuta acids, iyo inoderedza SHBG (protein inosunga testosterone), ichisiya mamwe testosterone akasununguka aripo. Mukuwedzera, ivo vane vitamini D, chimwe chikafu chinokosha. Kune avo vanofarira kuchengetedza mazinga akakwana ekudya kunovaka muviri, hove dzine mafuta isarudzo yakanaka.
Broccoli, cauliflower uye kabichi
Izvi cruciferous muriwo vane kugona ku kuderedza mazinga eesrogen. Ivo vanozadzisa izvi kuburikidza ne indole-3-carbinol, komisheni inosimudzira chiyero chehomoni nekusimudzira zvisina kunanga chiito che testosterone. Kusanganisira iyi miriwo mukudya kwako kunobatsira gadzirisa mazinga ehomoni yemhando yechisikigo.
Ajo
Garlic ine diallyl disulfide, iyo inokurudzira kugadzirwa kwehomoni ye luteinizing, inotarisira kuisa machende kuti ibudise testosterone yakawanda. Mukuwedzera, inobatsira kuderedza cortisol, iyo inobatsirawo kugadzirwa kwehomoni.
Cocoa yakachena
Cocoa ine simba antioxidant ine yakakwirira yemukati magnesium, zinc uye iron. Aya mamineral akakosha anobatsira nehomoni synthesis uye kuita kwemuviri wese. Zvechokwadi, inofanira kupedzwa pasina shuga yakawedzerwa, muchimiro chechokoti yakachena kana cocoa inovava. Kune vanotsvaga a kuwedzera kunozadzisa kudya kwako, cocoa inogona kuva sarudzo yakanaka.
Akakosha mavhitamini uye zvicherwa zve testosterone
Kudya kwakadzikama hakufaniri kungosanganisira zvokudya zvakananga, asiwo kutarisira kutora kwezvimwe micronutrients izvo zvakakosha pakushanda kwakakodzera kwehomoni:
- zen'e: kiyi mukugadzirwa kwesperm uye testosterone.
- Magnesio: inovandudza kuwanikwa kwe testosterone yakasununguka muropa.
- Vitamin D: inobata zvakananga pane androgen receptors.
- Selenium: antioxidant yakakosha pakubereka.
- Vitamini B6: inokurudzira hormone metabolism.
Mararamiro anotsigira kugadzirwa kwe testosterone
Hazvina kukwana kungodya zvakanaka. Kuti uwedzere kugadzirwa kwe testosterone, zvinodikanwa zvakare chengetedza mararamiro ako. Idzi ndidzo mbiru dzinokosha:
- kurovedza muviri nguva dzose: pamusoro pezvose simba rekudzidzisa, iyo inomutsa kugadzirwa kwehomoni. Basa rakazara remhasuru rinokurudzirwa, kunyanya masikati.
- Hunhu zororo: rara kanenge maawa 7-8 pausiku. Kushayikwa kwekurara kunoderedza zvakananga testosterone.
- Deredza kushushikana: Yakawandisa cortisol inovhara kuita kwe testosterone. Kufungisisa, yoga, kana zviitiko zvekunze zvinogona kubatsira.
- Dzivisa doro uye fodya: zvinhu zvose zvinokuvadza hormonal system.
- mvura yakakwana: inwa mvura yakakwana uye dzivisa zvinwiwa zvine shuga.
Kuchengetedza yakakwana mazinga e testosterone zvinogoneka pasina kushandisa mishonga yemishonga, chero bedzi iwe uchitarisira kudya kwako, kuzorora, kurovedza muviri, uye kudzora manzwiro. Batanidza chikafu chakapfuma mu zinc, magnesium, mafuta ane hutano uye mavitamini zuva nezuva ndicho chinhu chikuru chekusimudzira optimal hormonal environment. Sarudzo yezvatinodya ine simba rakananga pasimba redu, libido, mhasuru, uye hutano hwakakwana.
