Litsela tse 8 tse netefalitsoeng tsa ho eketsa maemo a Testosterone ka tlhaho

Litaba

• 1. Ho ikoetlisa le ho phahamisa litekanyo
• 2. Ja liprotheine, mafura le carbs
• 3. Fokotsa khatello ea kelello le maemo a Cortisol
• Fumana letsatsi kapa u tlatse tlatsetso ea Vitamin D
• 5. Nka li-Vitamin le Minerals Supplements
• 6. Fumana boroko bo bongata ba phomolo le boleng bo holimo
• 7. Nka tse ling tsa li-testosterone tsa tlhaho tsa testosterone
• 8. Latela Bophelo bo Botle 'me U Qobe Lik'hemik'hale tse kang tsa Estrogen
• Hobaneng ha Methati ea Testosterone e le ea Bohlokoa?

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Testosterone ke hormone ea mantlha ea thobalano ea banna, empa basali le bona ba na le e nyane.

Ke hormone ea steroid, e hlahisoang ka har'a li-testicles tsa banna le mae a bomme ().

Litšoelesa tsa adrenal le tsona li hlahisa chelete e nyane.

Nakong ea bohlankana kapa boroetsana, testosterone ke e 'ngoe ea lisosa tsa mantlha tsa liphetoho mmeleng joalo ka kholo ea mesifa, ho teba ha lentsoe le kholo ea moriri.

Leha ho le joalo, ho ba le maemo a nepahetseng ho bohlokoa le nakong ea botsofali esita le nakong ea botsofali.

Ho batho ba baholo, maemo a phetseng hantle a bohlokoa molemong oa bophelo bo botle, kotsi ea mafu, 'mele, tšebetso ea thobalano le hoo e ka bang tsohle (,,,,,,).

Ntle le moo, ho eketsa litekanyetso tsa hau tsa testosterone ho ka baka phaello e potlakileng mesifa le mafolofolo ka taba ea libeke feela (,,).

Ho khahlisang ke hore e bapala karolo ea bohlokoa ho bophelo bo botle ba basali le bophelo bo botle ba thobalano (,,).

Phuputso e felletse hantle: banna le basali ba lokela ho netefatsa hore ba na le maemo a phetseng hantle a testosterone, haholo ha ba ntse ba tsofala (,).

Mona ke litsela tse 8 tse thehiloeng bopaking ba ho eketsa maemo a testosterone ka tlhaho.

1. Ho ikoetlisa le ho phahamisa litekanyo

Ho ikoetlisa ke e 'ngoe ea litsela tse sebetsang ho fetisisa tsa ho thibela mafu a mangata a amanang le bophelo. Ho khahlisang, e ka matlafatsa testosterone ea hau.

Phuputso e kholo ea tlhahlobo e fumane hore batho ba ikoetlisang khafetsa ba na le maemo a phahameng a testosterone. Ho batho ba tsofetseng, boikoetliso bo eketsa maemo a testosterone, ho phela hantle 'meleng le nako ea karabelo (,).

Phuputso e ncha ho banna ba nang le botenya e fana ka maikutlo a hore ho ikoetlisa ho eketsehileng ho bile molemo ho feta ho ja lijo tsa boima ba 'mele bakeng sa ho eketsa maemo a testosterone ().

Koetliso ea ho hanyetsa, joalo ka ho phahamisa litšepe, ke mofuta o motle oa boikoetliso ho matlafatsa testosterone nakong e khuts'oane le e telele (,).

Koetliso ea nako e phahameng ea matla (HIIT) le eona e ka sebetsa hantle, leha mefuta eohle ea boikoetliso e lokela ho sebetsa ho isa bohōleng bo itseng (,,,,).

Ho nka k'hafeine le ho hlahisa monohydrate e le li-supplement ho ka matlafatsa maemo a hau ha ho kopantsoe le lenaneo la koetliso (,).

Mefuta eohle ea boikoetliso e ka eketsa maemo a hau a testosterone. Ho koetlisa boima ba 'mele le ho ikoetlisa ka nako e phahameng ke tsona tse sebetsang ka ho fetisisa.

2. Ja liprotheine, mafura le carbs

Seo u se jang se na le tšusumetso e kholo ho testosterone hammoho le li-hormone tse ling ().

Ka hona, o tlameha ho ela hloko leano la hau la nako e telele la ho ja le khalori.

Ho ja hangata kapa ho ja ho tlola ho ka senya maemo a hau a testosterone (,,,,).

Ho ja liprotheine tse lekaneng ho ka thusa ho boloka maemo a phetseng hantle le ho thusa ho lahleheloa ke mafura, ho amanang le testosterone ea hau (,,).

Ho ja carb hape ho bapala karolo ea bohlokoa, mme lipatlisiso tse bontšang li-carbs li ka thusa ho ntlafatsa testosterone
maemo nakong ea koetliso ea ho hanyetsa (,).

Leha ho le joalo, lipatlisiso li bontša hore mafura a lekaneng a phetseng hantle a boetse a thusa testosterone le bophelo bo botle (,,,,).

Lijo tse thehiloeng haholo lijong tse felletseng li molemo ka ho fetesisa, ka phepo e nepahetseng ea mafura, protheine le carbs. Sena se ka ntlafatsa maemo a lihormone le bophelo bo botle ba nako e telele.

U se ke ua ja ho tlōla tekano 'me u se ke ua thibela lik'halori tse ngata haholo nako e telele. Leka ho ja li-carbs tse ngata, mafura le protheine.

3. Fokotsa khatello ea kelello le maemo a Cortisol

Patlisiso e lula e totobatsa likotsi tsa khatello ea maikutlo ea nako e telele, e ka phahamisang maemo a hormone cortisol (,,).

Ho phahama ka tlhaho ho cortisol ho ka fokotsa testosterone kapele. Lihormone tsena li sebetsa ka tsela e kang ea lehare: ha e 'ngoe e nyoloha, e' ngoe e theoha (,,).

Ho imeloa kelellong le cortisol e phahameng ho ka eketsa ho ja, ho eketsa boima ba 'mele le ho boloka mafura a' mele a kotsi ho potoloha litho tsa hau. Ka lehlakoreng le leng, liphetoho tsena li ka ama testosterone ea hau hampe
maemo (,,).

Bakeng sa maemo a nepahetseng a bophelo bo botle le lihormone, o lokela ho leka ho fokotsa maemo a khatello ea maikutlo a bophelo ba hau.

Tsepamisa maikutlo lijong tse ipapisitseng le lijo tse felletseng, ho ikoetlisa khafetsa, ho robala hantle, litšeho le bophelo bo leka-lekaneng, tseo kaofela li ka fokotsang khatello ea maikutlo le ho ntlafatsa maemo a bophelo ba hau le testosterone (,,,,).

Maemo a phahameng a khatello ea maikutlo a fosahetse bakeng sa bophelo bo botle ba nako e telele mme a ka fokotsa maemo a testosterone.

Fumana letsatsi kapa u tlatse tlatsetso ea Vitamin D

Vithamine D ka potlako e fetoha e 'ngoe ea livithamini tse tsebahalang haholo lefatšeng.

Patlisiso e bonts'itse hore e na le melemo e fapaneng ea bophelo bo botle, hape e kanna ea sebetsa joalo ka testosterone booster ea tlhaho (,,,,).

Leha e le bohlokoa, hoo e batlang e le halofo ea baahi ba Amerika e haelloa ke vithamine D, mme liperesente tse phahameng le ho feta li na le maemo a tlase haholo (,).

Phuputso ea likhoeli tse 12 e fumane hore ho tlatselletsa le vithamine D3 ea vithamine D3 ka letsatsi ho ekelitse maemo a testosterone ka 25% ().

Ho batho ba tsofetseng, vithamine D le calcium le tsona li ntlafalitse maemo a testosterone, a lebisitseng ho fokotseng kotsi ea ho oa ().

Ho matlafatsa testosterone le ho fumana melemo e meng ea vithamine D, leka ho fumana khanya ea letsatsi khafetsa kapa ho nka li-3,000 IU tsa tlatsetso ea vithamine D3 letsatsi le letsatsi.

Haeba u ka rata ho leka litlatsetso, Amazon e na le khetho e ntle e fumanehang.

Lintlha tse ling ka vithamine D mona: Vithamine D 101 - Tataiso e Qaqileng ea Moqali.

Lisebelisoa tsa vithamine D3 li ka matlafatsa maemo a testosterone, haholo ho batho ba tsofetseng le batho ba nang le vithamine D.

5. Nka li-Vitamin le Minerals Supplements

Leha melemo ea li-multivitamine e ngangisanoa haholo, livithamini le liminerale tse ikhethang li ka ba molemo ().

Phuputsong e le 'ngoe, zinc le vithamine B li tlatsetsa boleng ba peo ka 74%. Zinc e boetse e matlafatsa testosterone ho baatlelete le ba haelloang ke zinc (,,).

Liphuputso tse ling li boetse li fana ka maikutlo a hore livithamini A, C le E li ka bapala karolo ea hau lihormone tsa thobalano le maemo a testosterone, leha ho hlokahala lipatlisiso tse ling (,,,).

Har'a livithamini le liminerale tsohle tse fumanehang, lipatlisiso tsa testosterone li bonts'a vithamine D le li-supplement tsa zinc li ka ba betere (,,).

Vithamine D le zinki li na le bopaki bo matla ka ho fetisisa joalo ka li-testosterone boosters. Li-micronutrients tse ling le tsona li ka ba le melemo, empa li hloka lipatlisiso tse ling.

6. Fumana boroko bo bongata ba phomolo le boleng bo holimo

Ho robala hantle ke habohlokoa bophelong ba hau joaloka ho ja le ho ikoetlisa (,,,,,).

E kanna ea ba le litlamorao tse kholo maemong a hau a testosterone.

Nako ea boroko e loketseng e fapana ho ea ka motho, empa phuputso e 'ngoe e fumane hore ho robala feela lihora tse 5 ka bosiu ho ne ho hokahanngoa le phokotso ea 15% maemong a testosterone ().

Phuputso e 'ngoe ea nako e telele e hlokometse hore ba robalang lihora tse' ne feela bosiu ba na le maemo a fokolang a moeli ().

Lithuto tse ling tsa nako e telele li tšehetsa sena. Phuputso e 'ngoe e fumane hore bakeng sa hora e' ngoe le e 'ngoe ea boroko eo u e fumanang, maemo a testosterone a phahama ka 15% ho feta, ka karolelano (,).

Leha batho ba bang ba bonahala ba sebetsa hantle ka boroko bo fokolang, lipatlisiso li fana ka maikutlo a hore ho robala lihora tse 7-10 bosiu ho molemo bakeng sa bophelo bo botle ba nako e telele le testosterone ea hau.

Etsa bonnete ba hore o fumana boroko bo bongata ba boleng bo holimo ho boloka maemo a testosterone a phetseng hantle le ho ntlafatsa bophelo ba hau ba nako e telele.

7. Nka tse ling tsa li-testosterone tsa tlhaho tsa testosterone

Ke li-testosterone boosters tse 'maloa feela tse tšehetsoang ke lithuto tsa mahlale.

Setlama se nang le lipatlisiso tse ngata ka morao se bitsoa ashwagandha.

Phuputso e 'ngoe e lekile litlamorao tsa setlama sena ho banna ba hlokang thari mme ea fumana keketseho ea 17% ea maemo a testosterone le keketseho ea 167% ea palo ea peo ().

Ho banna ba phetseng hantle, ashwagandha e eketsehile ka 15%. Phuputso e 'ngoe e fumane e theotse cortisol ka 25%, e ka thusang testosterone (,).

Ho ntšoa ha jinja ho ka eketsa maemo a hau. Ke setlama se monate se fanang ka melemo e meng e fapaneng ea bophelo bo botle (,,,,).

Boholo ba lipatlisiso tsa ginger li entsoe liphoofolong. Leha ho le joalo, phuputso e 'ngoe ho batho ba hlokang thari e fumane hore ginger e ka matlafatsa maemo a testosterone ka 17% mme ea eketsa maemo a lihormone tse ling tsa bohlokoa tsa thobalano (, 84).

Litlama tse ling tse tsebahalang tse tšehelitsoeng ke lithuto tse ling tsa liphoofolo le batho li kenyelletsa lehola la poli, Mucuna pruriens, shilajit le tongkat ali.

Leha ho le joalo ho bohlokoa ho hlokomela hore boholo ba lipatlisiso tse ntle bo entsoe ho litoeba kapa batho ba hlokang thari ba nang le maemo a tlase a testosterone.

Haeba u na le tšebetso e nepahetseng ea testosterone le maemo a tloaelehileng, ha ho hlake hore na o tla una molemo o moholo ho li-supplements tsena.

Litlatsetso tse 'maloa tsa litlama ke mokhoa oa tlhaho oa ho matlafatsa testosterone bakeng sa ba nang le nyopa kapa maemo a tlase.

8. Latela Bophelo bo Botle 'me U Qobe Lik'hemik'hale tse kang tsa Estrogen

Ho na le lintlha tse ling tse 'maloa tse ka amang maemo a hau a lihormone.

Bophelo bo botle ba thobalano bo bapala karolo ea bohlokoa ho laoleng lihormone tsa hau tsa thobalano le maemo a testosterone (,).

Ho pepesehela lik'hemik'hale tse kang estrogen ho ka ama maemo a hau, kahoo leka ho fokotsa ho pepesehela BPA, parabens le lik'hemik'hale tse ling tse fumanehang mefuteng e meng ea polasetiki (,,,).

Mohlomong ha ho makatse hore tšebeliso e fetelletseng ea joala kapa lithethefatsi, ekaba ea bongaka kapa ea boithabiso, le eona e ka fokotsa maemo a testosterone (,,,,,).

Ka lehlakoreng le leng, litšeho, thabo le katleho li ka thusa ho matlafatsa maemo a hau a bophelo bo botle le testosterone - ka hona etsa bonnete ba hore ke karolo ea bophelo ba hau ba letsatsi le letsatsi (,,,).

Ho fokotsa ho pepesehela lik'hemik'hale tse kang estrogen, joala le lithethefatsi ho ka ama maemo a hau a testosterone le bophelo bo botle.

Hobaneng ha Methati ea Testosterone e le ea Bohlokoa?

Ho tloha lilemong tsa 25-30, li-testosterone tsa monna ka tlhaho li qala ho theoha.

Bona ke bothata hobane lipatlisiso tse matla li bonts'a khokahano lipakeng tsa testosterone e tlase le botenya, ho eketsa kotsi ea mafu le lefu la pele ho nako.

Methati ea testosterone e phetseng hantle le eona e bohlokoa ho basali, hammoho le lihormone tse ling tsa bohlokoa joalo ka estrogen le progesterone.

Ka hona, motho e mong le e mong o lokela ho nka mehato e hlokahalang ea bophelo ho ntlafatsa maemo a testosterone. O tla ntlafatsa bophelo ba hau le mmele wa hao ka nako e le nngwe.

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