Litharollo tsa tlhaho tsa 10 ho eketsa testosterone ea hau

Testosterone ke hormone e ikarabellang bakeng sa bonna. E teng ho banna le basali, empa ka bongata bo fapaneng haholo.

Ho ba batona, li-testes ke tšoelesa ea genital e e hlahisang. Tsoelo-pele ea moriri, lentsoe le tebileng le mesifa li lokafatsa boteng ba testosterone.

Hormone ena e etsa hore ho be le phapang pakeng tsa basali le banna. Mathata a lihomone kapa esita le ho se sebetse hantle ha litšoelesa tsa botona le botšehali ho ka fokotsa boemo ba eona ho banna.

Mona ke litharollo tsa tlhaho tsa 10 tsa ho eketsa testosterone ea hau.

Ho fokotsa boima ba 'mele

Maemo a testosterone ho banna ba nang le boima bo feteletseng a atisa ho theoha. Mafura a batho ba batenya a na le aromatase e eketsehileng, e leng enzyme e fetolang testosterone hore e be estrogen.

Latela lenaneo la ho theola boima ba 'mele ka hona ho thusa ho khutlisa botsitso ba lihormone.

Nakong ea boikoetliso ba 'mele, sebelisa palo e kholo ea mesifa. Ho phahamisa litšepe ha u robetse kapa u kotama kapa u inama ho sebetsa haholoanyane.

Fumana Zinc e lekaneng

Ho haella ha zinki ho lebisa ho fokotseha ha maemo a testosterone. Kaha zinki ke diminerale, u ka e fumana lijong tse halofo tse tala.

Kahoo etsa bonnete ba hore ha u phehe lijo tsa hau ho feta tekano.

Zinc ke testosterone booster. Tharollo e 'ngoe e sebetsang ke ho ja li-oyster kamehla.

Ho phaella moo, o ka ja nama, tlhapi e nang le protheine e ngata kapa lihlahisoa tsa lebese.

Mona ke lenane la lijo tseo u ka li jang khafetsa ho matlafatsa testosterone (1):

• Seqhomane
• Li-Oyster
• Meroho ea Cruciferous
• Khókhónate
• Konofolo
• Sepinichi
• Tuna
• Sefate sa lehe
• Peo ea mokopu
• Li-mushroom
• eiee

  Fumana boroko bo lekaneng

Ho robala ka tlase ho lihora tse 7 ho isa ho tse 8 ho senya morethetho oa hau oa circadian.

Tekanyo ea testosterone e phahame haholo hoseng ka mor'a ho robala hantle bosiu. Kahoo haeba u sheba libaka tsa bootsoa ka 2 hoseng, u se ke ua makala ha libido ea hau e ntse e theoha.

Boroko bo thibela ho theoha ha maemo a testosterone. Ho senyeha ha li-hormone ho boetse ho bakoa ke ho se robale hantle.

Ha u fumana bonyane lihora tse 7-8 tsa boroko ka letsatsi, 'mele oa hau o na le nako e lekaneng ea ho hlahisa testosterone.

Ho ea ka lipatlisiso tse tsoang Univesithing ea Chicago, ho theoha ha 10 ho ea ho 15% maemong a testosterone ho tlalehiloe ho banna ba neng ba robala lihora tse ka tlaase ho 5 bosiu ka beke ka beke.

Lisebelisoa tsa elektronike li beha boleng ba boroko ba hau kotsing. Ho molemo ho li tima pele u robala.

Hape qoba lipula tse chesang; ba boetse ba khothalletsa ho robala.

 Lahla estrogen e feteletseng

estrogen e feteletseng e khothalletsa ho eketseha ha lisele tse mafura tse ka fokotsang maemo a testosterone. Ja meroho e tala. Ba etsa pokello e kholo ea "diindolylmethane" kapa DIM e senyang estrogen.

Lintho tse chefo 'meleng li baka tlhahiso e feteletseng ea estrogen. Ho ja lijo tse nang le fiber e ngata ho u thusa ho hloekisa 'mele oa hau.

Khabeche le spinach li khothalletsa tlhahiso ea hormone ena ea banna ka IC3 kapa indole-3-carbinol.

Ho ea ka phuputso e entsoeng Sepetleleng sa Univesithi ea Rockefeller, United States, ho ile ha bonoa ho theoha ha 50% ho banna ba ileng ba nka 500 mg ea IC3 ka matsatsi a 7 (2).   

Qoba li-xenoestrogens le li-anti-androgens

Xenoestrogens e na le litlamorao tse mpe tlhahisong ea testosterone. Li tsepame ka chefo e bolaeang likokoanyana le linthong tsa polasetiki.

Ho qoba xenoestrogens ho theohela ho:

•  Hlatsoa meroho le litholoana pele u jeoa;
•  Sebelisa lijana tsa khalase,
• Thibela litlolo tse nkhang hamonate tse nang le parabens,
•  Thibela lihlahisoa tse bolokiloeng ka polasetiki lijong tsa hau,
•  Sebelisa lihlahisoa tsa tlhaho.

Li-phthalates le parabens ke tse ling tsa li-anti-androgens tse fumanehang lihlahisoa tsa litlolo. Ke litšitiso tsa endocrine tse lokelang ho qojoa.

Qoba khatello ea maikutlo

Ho imeloa kelellong ho ntša Cortisol, hormone e thibelang tlhahiso ea testosterone. E boetse e ikarabella bakeng sa ho thehoa ha mafura.

Ha motho a le tlas'a khatello ea maikutlo, o hlahisa aromatase le 5-alpha-reductase. Ho ba teng ha cortisol le testosterone ho susumetsa boitšoaro ba motho ka mong joalo ka ho ba mabifi le ho hanyetsa.

Lumella metsotso e 10 ho isa ho e 15 ka letsatsi ho phomola le ho thusa tsamaiso ea hau ea li-hormone ho fumana botsitso.

Etsa boikoetliso bo khethehileng ba 'mele

Boiteko bo boholo ba nako e khuts'oane ho senya boikoetliso ba nako e telele

Boikoetliso bo kopaneng bo khothaletsoa ho u koetlisa hamolemo. U ka etsa ka tatellano ho hloekisa matla, li-Deadlifts, li-squats, likhatiso tsa benche, li-dips, li-Chin-ups. Ho lekane ho pheta-pheta makhetlo a 3 ho isa ho a 4 ka sete.

Hatisa ho ikoetlisa ka thata le boikoetliso bo khuts'oane ba halofo ea hora ho senya boikoetliso ba lihora tse 2 (3).

Ts'ebetso ena e u thusa ho hlahisa testosterone e ngata, ho haha ​​mesifa le ho potlakisa metabolism ea hau.

Limathi tse fetang 60 km ka beke li na le maemo a tlase a testosterone ho feta a mathang sebaka se khuts'oane, ho latela lipatlisiso tsa Univesithi ea Columbia.

Molao-motheo oa metsotsoana e 30 ea ts'ebetso e matla le metsotsoana e 90 ea boikoetliso bo pholileng e sebetsa hantle. Papali ena e lokela ho phetoa ka makhetlo a 7 ho fumana liphello tse molemo; ho feta moo, ho nka metsotso e 20 feela.  

Peiso ea mamello e thusa ho theola boemo ba hormone ena. Taba ena e bontšoa ke phuputso e entsoeng Univesithing ea North Carolina e United States ka mor'a moo koetliso ea khafetsa e ka etsang hore maemo a testosterone a theohe ho pota 40%.

Kahoo rera nako ea ho phomola ho qoba tlhahiso e feteletseng ea cortisol e amanang le koetliso e feteletseng.

Ho na le melemo e 'meli ea mantlha ea boikoetliso ba' mele: ho fokotsa maemo a testosterone le ho thibela boima bo feteletseng. Ho sebelisa mokoetlisi oa setsebi ho tla u thusa ho finyella lipakane tsena kapele.

Koetliso ea Cardio

Boikoetliso ba Cardio joalo ka ho matha, ho tsamaea, aerobics le ho sesa ho thusa ho boloka maemo a hau a testosterone a phahame. Li atleha ho chesa mafura 'me ka hona li theola boima ba' mele. Koetliso ea Cardio e boetse e thusa ho imolla khatello ea maikutlo.

Etsa liphetoho tse itseng bophelong ba hao ba letsatsi le letsatsi ka ho palama litepisi ho e-na le lifti kapa ho palama baesekele ho e-na le ho khanna ho ea mosebetsing. Boiteko bona bo bonyenyane bo na le phello e ntle ho boemo ba hau ba testosterone.

Ja limela tsa tlhaho

 The Tribulus terrestris

Tribulus terrestris ke semela se nang le flavonoids, lihomone tsa steroid, glucosides, saponins, phytosterols le beta-sitosterol.

Metsoako ena e sebetsang e sebetsa ho secretion ea luteinic hormone kapa LH e laolang ho sebetsa ha testes.

Tribulus terrestris e boetse e khothalletsa mesebetsi ea follicular hormone FSH liseleng tsa Sertolli ka har'a testes. Lisele tsa Leydig, tse hlahisang testosterone, li hlohlelletsoa ke ho sebelisa pheko ena ea tlhaho.

Ho baatlelete le baetsi ba 'mele, Tribulus terrestris e fokotsa mafura a bona mme e eketsa boemo ba bona ba testosterone hammoho le mesifa ea bona.

Ka lero la hau la litholoana kapa yoghurt, o ka eketsa phofo ea Tribulus terrestris ebe o sebelisa 1 g ho isa ho 1,5 g ka letsatsi ho latela lethal dose.

Yohimbe makhapetla

Lekhapetla la semela sena le tsoaletsoeng Afrika le etsa hore 'mele o fumane testosterone le oksijene. Tšebeliso ea eona e rarolla mathata a pelo le khatello ea maikutlo.

U ka etsa decoction ea makhapetla a Yohimbe metsotso e 3 ka sekhahla sa teaspoon e le 'ngoe ka senoelo ebe u etsa infusion ka metsotso e 10. Sephetho ke hore se tlhotliloeng ebe se noa ka sekhahla sa linoelo tse 2 / letsatsi.

oats

Melemo ea li-oats mabapi le ho eketseha ha maemo a testosterone e netefalitsoe ho tloha 2012. Lijoana tsena tse phahameng tsa fiber li na le li-avenacosides tse fokotsang liphello tse kotsi tsa ho fokotsa lisele tsa mali tsa li-hormone tsa thobalano.

Mokhoa ona o thusa li-testes ho hlahisa palo e kholo ea testosterone.

 Motso oa Maca

Ho eketsa maemo a testosterone, leka la racine de la maca. E susumetsa libido mme e sebetsa ka katleho ho bophelo bo botle ba mekhoa ea ho ikatisa.

Motso oa Maca o ka fumanoa ka mokhoa oa phofo. E sebelisoa ka likarolo tse ling tsa 450 mg ho nooa makhetlo a 3 ka letsatsi.

Sarsaparilla

Semela sena ke e 'ngoe ea li-steroids tsa tlhaho tse sebelisetsoang ho fumana boima ba mesifa; e leng ho felisang 'mele ea adipose.

E loantša lefatla 'me e na le phello e ntle ts'ebetsong ea thobalano. Tokisetso e ipapisitse le tincture mme lethal dose ke 3ml x 3 ka letsatsi.

The Nuts

Linate li na le mafura a mangata a monounsaturated, e leng karolo e nang le tekanyo e phahameng ea testosterone ho batho.

Hape, leka peo ea sesame le matokomane ho khothaletsa tlhahiso ea testosterone ka li-testicles tsa hau.

divithamini

vithamine D

Tšebeliso ea vithamine D e thusa ho ba le boemo bo botle ba testosterone. Letsatsi le boetse le u boloketse lintho tse ngata.

'Mele oa hau o hloka ka karolelano 15 µg ea vithamine D ka letsatsi. Oli ea sebete ea cod ke mohloli oa pele oa ntho ena. Ho 100 g ea oli ea sebete ea cod, ho na le 250 µg ea vithamine D.  

vithamine C

Ascorbic acid kapa vithamine C e fokotsa khatello ea kelello ka ho theola maemo a cortisol. Ho ja letsatsi le leng le le leng ha motsoako ona ho tla eketsa maemo a hau a testosterone.

E boetse e sebetsa tsamaisong ea hau ea endocrine ka ho fokotsa aromatase - converter ea testosterone ho estrogen.

Vithamine C e tsepamisitsoe haholo ho li-currants tse ntšo, parsley le pelepele e khubelu e tala.

Li-vithamine A le E

Lihlopha tsena tsa livithamine li loketse tlhahiso ea androgens le ts'ebetso e nepahetseng ea li-testes.

Oli ea sebete ea cod e etella pele sebete sa konyana, nama ea kolobe le ea likhoho ho latela vithamine A kapa litaba tsa Retinol.

U ka boela ua fana ka 'mele oa hau ka vithamine E ho tloha oli ea kokoana-hloko ea koro, lialmonde, peo ea soneblomo, kapa makotomane.

  Qoba ho chesa li-testicles tsa hau ho feta tekano

Fana ka boemo bo botle ho li-testes ka ho qoba ho pepesehela mocheso o phahameng. Ha linate tsena li chesa haholo, tlhahiso ea testosterone e theoha.

Ka hona borikhoe bo thata le liaparo tsa ka hare li lokela ho qojoa ho fana ka mocheso o ka tlase ho 35 ° C ho lijenereithara tsena tsa peō le testosterone.

Ho hlapa metsi a chesang ho boetse ho thibela ho sebetsa ha tšoelesa ena.

Qoba joala

Joala bo theola boemo ba zinki haholo 'meleng. E boetse e thatafatsa ho tlosoa ha estrogen ka sebete le ho khothalletsa tlhahiso ea cortisol. Maemo ana kaofela ha se matšoao a matle bakeng sa tlhahiso ea testosterone.

Ho noa biri ho tšoana le ho noa homone ea basali kaha hop e entsoe ka bongata bo boholo ba estrogen.

Phello ea seno sena ho testosterone e mamelleha ka ho emisa ka mor'a lino tse peli kapa tse tharo. Ka hona, Bahlomphehi, le lemositsoe.

Recipe e nyane ea ho leka lapeng

Linaoa tse omisitsoeng tse nang le oyster

O tla hloka:

• Li-oyster tse 12, li hloekisitsoe esale pele
• 1 senoelo sa linaoa tse omisitsoeng
• 2 li-clove tsa konofolo
• Monwana o le 1 wa ginger
• ½ teaspoon ea pepere
• ¼ teaspoon ea letsoai
• 3 tablespoons ea oli ea mohloaare kapa oli ea peanut
• Linaoa

ho lokisetsa

Linaoa li tletse limatlafatsi 'me le tsona li monate. Leha ho le joalo, taba ea hore linaoa tse entsoeng ka mahahapa hangata li baka ho ruruha le khase e sebetsang khahlanong le tšebeliso ea kamehla ea sejana sena, e leng molemo haholo bophelong ba rona.

Mona ke mokhoa oa ho lokisa linaoa tsa ka ho qoba ho ruruha le khase.

U lokela ho inela linaoa ka bosiu bo le bong, kapa bonyane lihora tse 8, ka har'a sejana. Bakeng sa kopi ea linaoa, sebelisa linoelo tse 3 tsa metsi hobane linaoa li monya metsi a mangata.

Ka mor'a ho inela linaoa tsa hao, tšela ka metsi a kolobisang 'me u hlatsoe linaoa tsa hau tlas'a pompo. Li phehe metsotso e 45-70 e le hore linaoa li nolofatse hantle.

Tšela metsi a neng a sebelisetsoa ho pheha hobane metsi ana ke mohloli oa ho ruruha le ho ruruha.

Hlatsoa linaoa, li tšolle 'me u li behe ka thōko. U ka pheha linaoa tse ngata 'me ua boloka tse ling bakeng sa diresepe tse ling.

Sena se tla u thibela ho feta ts'ebetsong ena e telele nako le nako, e leng ea bohlokoa haholo.

Ka pane, soothoa eiee ea hau, ginger e halikiloeng, konofolo le linaoa. Kenya letsoai le pepere hanyenyane. Kamora metsotso e 5 mochesong o tlase kapa o mahareng, eketsa ½ khalase ea metsi ha u pheha.

Pheha metsotso e 2 ho isa ho e 3 ebe u eketsa li-oyster tsa hau. Koala ho pheha ka metsotso e 5-10, ha li-oyster li pheha. Fetola li-seasoning 'me u tlose mocheso.

Ke lokisetsa linaoa ka mongobo o monyenyane ho eketsa tatso e ngata ho sejana.

Batho ba bang ba eketsa liqueur kapa moro ho e-na le metsi. Ho itšetlehile ka tatso ea hau. Ke batla feela mona ho fana ka mohopolo oa risepe e phetseng hantle, ka hona ea tlhaho.

Boleng ba phepo e nepahetseng

Linaoa li ruile ka silicon, e leng trace element. Li boetse li na le liminerale tse ling tse ngata tse kang Cooper, manganese, tšepe, phosphorus, tšepe, zinki.

Li boetse li na le livithamini tse ngata le li-antioxidants. Lintho tse sebetsang tsa linaoa li sebetsa ho lihomone haholo-holo testosterone ho susumetsa tlhahiso ea testosterone e eketsehileng.

Ho basali, ho feta moo, liphuputso tse 'maloa li tiisitse liphello tsa ho sebelisoa ha linaoa nakong ea ho khaotsa ho ilela khoeli.

Li boetse li tšehetsa mosali mokhahlelong ona e le ho fokotsa liphello tse sa thabiseng tsa ho khaotsa ho ilela khoeli.

Ginger e boetse e sebetsa haholo-holo ho lihomone tsa banna. Hopola hore ginger ke aphrodisiac mme sena ke nnete ho bohle.

Haeba u na le bothata ka testosterone ea hau, ja lijana tse nang le ginger, turmeric le chili.

Garlic ke superfood e entsoeng ka allicin, motsoako o sebetsang o sebetsang ho li-hormone le khahlanong le ho tsofala pele ho nako, har'a lintho tse ling. E boetse e entsoe ka livithamine, liminerale.

fihlela qeto e

Ho theoha ha testosterone ha ho amane feela le thobalano. Hona ke ho se leka-lekane ho tebileng ho feta kamoo re nahanang. Mathata a testosterone a lebisa ho fokola ha mesifa, lefatla, ho tepella maikutlong le ho itšepa ho fokolang.

Banna ba bua hanyenyane ka eona ka lebaka la boithati bo hloekileng. Haeba u hlokomela matšoao a lemosang ho molekane oa hau. Fumana ho sebetsa hang-hang ho mo thusa ho phahamisa letsoapo la testosterone kapa bonyane ho fokotsa ho theoha ka potlako.

Tlhahiso ea testosterone e boetse e amahanngoa le lilemo (5).

Haeba u ratile sengoloa sa rona, u se ke oa lebala ho se arolelana le ba u potileng.