Ngati mumaganiza kuti testosterone ndi chinthu chofunika kwambiri, mungakhale mukulakwitsa. Ngakhale kuti testosterone ndi mzimayi wamkulu wamwamuna, abambo ali ndi-ndipo amafunika testosterone, nawonso. Pakati pa ntchito zake zambiri, testosterone ndi yofunika kwambiri pa ntchito yathanzi. Ndipotu, ndi imodzi mwa mahomoni omwe amawotcha kwambiri m'thupi la munthu. Ndipo monga momwe chiwerengero cha majini chimayambira, amai amakhala ndi pafupifupi khumi ndi makumi awiri mphambu makumi awiri zochepa za testosterone kuposa amuna.
Mwachimwemwe, pali njira zosavuta kuti aliyense apititse patsogolo ma testosterone awo mwachibadwa, ndipo motero amawotcha mafuta ambiri.
1. Dulani Zakudya Zosakaniza ndi Zosakaniza
Nthawi iliyonse mukamadya zakudya zopatsa shuga kapena carbs woyengedwa, insulini yanu ndi shuga, zomwe zimachepetsa ma testosterone. Idye zakudya zochepetsedwa, zochepetsedwa ndi zakudya zambiri zamapuloteni monga nsomba, mazira, mtedza, nyemba, ndi nyama. Muphatikizenso zipatso zambiri ndi ndiwo zamasamba zomwe mumadya - mitengo yamtengo wapatali monga broccoli kapena masamba obiriwira monga sipinachi ndiyo yabwino yopatsa testosterone.
2. Pitirizani Kuchita Kanu kwa Mafuta Abwino
Pakalipano mumadziŵa kuti mafuta enieni sakhala adani nthawi zonse-ndiwo mtundu umene mumadya umene umakhudza thanzi lanu (ndi kulemera kwanu). Sankhani mafuta abwino-fulakesi, mafuta a azitona ndi zamchere, mapepala, ndi nsomba. Taganizirani kuwonjezera zowonjezera mafuta kapena nsomba ku zakudya zanu, inunso. Mitundu iyi ya mafuta ndi yofunikira kwa ma testosterone; Cholinga chanu chopeza 20 mpaka 30% ya caloric yanu imayenera kukumana ndi mafuta abwino.
3. Musalole Kulowa Kanu Mowa
Ambiri a ife timasangalala ndi galasi la vinyo kapena ma cocktails ochepa nthawi ndi nthawi, koma zoona ndi izi: kumwa mowa kumatha kusokoneza njira zambiri za thupi, kuphatikizapo testosterone. Ngakhale chakumwa choledzeretsa patsiku sikukhala chovulaza, china chilichonse chingakhudze thupi lanu la testosterone.
Kotero ngati inu mukuyesera kutentha mafuta ndi kupindula ndi minofu, samitsani mowa wanu.
4. Musapange Skimp pa Kugona
Ayi, siinu nokha padziko lapansi limene CDC imapempha kuti mupeze maola 7 usiku usanagwiritse ntchito! Kugona n'kofunika kwambiri kumanga mafuta ndi minofu monga momwe mumagwirira ntchito. Njira zambiri zofunika pakuchitika pamene mukugona zomwe zimathandiza thupi lanu kubwerera, kukhala ndi thanzi labwino ndikukhala olimba. Kuwodzera tulo kudzateteza testosterone thupi lanu ndikukweza ma cortisol-kupangitsa thupi lanu kumamatira mafuta m'malo mowotcha.
5. Onetsetsani Kuti Mukupeza Mavitamini Oyenera ndi Mchere
Thirani zakudya zathanzi ndi zinc , magnesium , ndi vitamini D : mavitamini amphamvu atatu ndi ma minerals amalimbikitsa testosterone kupanga ndi kuwonjezera mphamvu zanu zomanga thupi, kuphatikizapo kukhala okondweretsa maganizo anu ndi maganizo anu. B6 ndi vitamini ina yomwe imatchula mbali yake yofunika kwambiri mu ntchito yopanga testosterone komanso mphamvu yake yoteteza thupi.
6. Kwezani Zolemera Zazikulu
Ntchito zochepa, zolimbikira kwambiri ndizofunika kwambiri kuti mupange testosterone ndikupanga thupi. Yesetsani kugwira ntchito zolimbitsa thupi zomwe zimaphatikizapo kufupika kwakukulu kochita masewera olimbitsa thupi.
Pitani zolemera ndi zolemera zanu; osati zolemetsa kuti iwe udzivulaze wekha, koma zolemera mokwanira kuti ndizovuta kwambiri. Kukwezera kwakukulu kumeneku ndikokuwonjezera ma level testosterone wanu-panthawiyo, kukuthandizani kutentha mafuta ndi kumanga minofu.
Yesani njira izi zisanu ndi imodzi kuti muzitha kuyendetsa mafuta anu ndipo simungakule masewera kapena mutsegulira thupi usiku wonse, koma inde, mudzawona nokha mukukhala wamphamvu ndi wotsamira!