10 mau hopena kūlohelohe e hoʻonui ai i kāu testosterone

He testosterone ka mea e kuleana i ke kāne. Aia i loko o nā kāne a me nā wahine, akā i nā helu ʻokoʻa loa.

I nā kāne, ʻo nā puʻupuʻu ka gland genital nāna e hoʻopuka. ʻO ka ulu ʻana o ka lauoho, ka leo hohonu a me ka musculature e hōʻoia i ka hiki ʻana o testosterone.

Ke alakaʻi nei kēia hormone i ka ʻokoʻa ma waena o nā wahine a me nā kāne. Hiki i nā maʻi Hormonal a i ʻole kahi hana ʻole o nā ʻōpū wahine ke hōʻemi i kona pae i nā kāne.

Eia nā hopena kūlohelohe 10 e hoʻonui i kāu testosterone.

ʻO ke kaumahaʻana o ke kaumaha

Kūleʻa nā pae testosterone i nā kāne kaumaha. Loaʻa ka momona o ka poʻe momona i ka aromatase, kahi enzyme e hoʻohuli i ka testosterone i estrogen.

E hāhai i kahi papahana hoʻohaʻahaʻa kaumaha i mea e kōkua hou ai i ke kaulike hormonal.

I ka hoʻoikaika kino ʻana, hoʻoikaika i ka nui o nā mākala. Ke hāpai nei i nā kaupaona i ka wā e moe ana a i ʻole ka squatting a i ʻole ke kūlou ʻana ʻoi aku ka maikaʻi.

Loaʻa ka nui o Zinc

ʻO ka hemahema Zinc ke alakaʻi i kahi hōʻemi o nā pae testosterone. ʻOiai he mineral ka zinc, hiki iā ʻoe ke loaʻa iā ia i nā meaʻai hapa hapa.

No laila e ʻike pono ʻaʻole ʻoe e kuke i kāu mau meaʻai.

ʻO Zinc kahi mea hoʻoikaika testosterone. ʻO kahi hopena kūpono e hoʻopau mau i nā ʻōhi.

Eia hou, hiki iā ʻoe ke ʻai i ka ʻiʻo, ka iʻa i waiwai i ka protein a i ʻole nā ​​​​hua waiū.

Eia ka papa inoa o nā meaʻai e hoʻopau mau i ka testosterone (1):

• ʻO ka grenade
• ʻOi
• Nā huakī liʻiliʻi
• Coconut
• Kāleka
• Spinach
• Ka tuna
• ʻOlmole hua moa
• kaʻuala na anoano
• ʻO nā lau
• onions

  Loaʻa ka hiamoe

ʻO ka hiamoe ma lalo o 7 a 8 mau hola e hōʻino ai i kou mele circadian.

ʻOi aku ka kiʻekiʻe o ka pae testosterone ma ke kakahiaka ma hope o ka hiamoe maikaʻi ʻana. No laila inā ʻoe e heʻe nalu nei i nā pūnaewele ponokalaʻa ma 2 am, mai kahaha i ka iho ʻana o kāu libido.

Pale ka hiamoe i ke kulu o nā pae testosterone. ʻO nā haunaele Hormonal ka hopena o ka hiamoe maikaʻi ʻole.

Ke loaʻa iā ʻoe ma ka liʻiliʻi he 7-8 mau hola o ka hiamoe i ka lā, lawa ka manawa o kou kino e hana i ka testosterone.

Wahi a ka noiʻi mai ke Kulanui o Chicago, ua hoʻopaʻa ʻia he 10 a 15% o nā pae testosterone i loko o nā kāne i hiamoe ma lalo o 5 mau hola i kēlā me kēia pō no hoʻokahi pule.

Hoʻoweliweli nā mea uila i ka maikaʻi o kou hiamoe. ʻOi aku ka maikaʻi e hoʻopau iā lākou ma mua o ka hiamoe.

Pale pū i nā ua wela; paipai pū lākou i ka hiamoe ʻana.

 E hoʻopau i ka nui o ka estrogen

Paipai ka nui o ka estrogen i ka waiwai momona i hiki ke hoʻohaʻahaʻa i nā pae testosterone. ʻAi i nā lau maka. ʻO lākou kahi mālama nui o "diindolylmethane" a i ʻole estrogen-scavenging DIM.

ʻO nā toxin i ke kino ke kumu o ka hana estrogen. ʻO kaʻai ʻana i nā meaʻai i loko o ka fiber e kōkua iā ʻoe e huikala i kou kino.

Paipai ka kāpeti a me ka spinach i ka hana ʻana o kēia kāne kāne ma o IC3 a i ʻole indole-3-carbinol.

Wahi a ka noiʻi i mālama ʻia ma ka Halemai Kula ʻo Rockefeller ma ʻAmelika Hui Pū ʻIa, ua ʻike ʻia kahi hāʻule 50% o nā pae estrogen i nā kāne i lawe i ka 500 mg o IC3 no 7 mau lā (2).   

Hōʻalo i nā xenoestrogens a me anti-androgens

Loaʻa nā hopena maikaʻi ʻole o Xenoestrogens i ka hana ʻana o testosterone. Kūleʻa lākou i nā pesticides a me nā mea ea.

ʻO ka pale ʻana i nā xenoestrogens e iho i lalo i:

•  E holoi i nā mea ʻai a me nā huaʻai ma mua o ka hoʻohana ʻana,
•  E hoʻohana i nā ipu aniani,
• Ban nā ʻala i loaʻa nā parabens,
•  Kāpae i nā huahana i mālama ʻia i loko o ka plastic mai kāu meaʻai,
•  E hoʻohana i nā huahana organik.

ʻO nā phthalates a me nā parabens kekahi o nā anti-androgens i loko o nā huahana cosmetic. ʻO lākou nā endocrine disruptors e pale ʻia.

Hōʻalo koʻikoʻi

Hoʻokuʻu ke koʻikoʻi iā Cortisol, kahi hormone e ālai i ka hana o testosterone. ʻO ia nō ke kuleana no ka hoʻokumu ʻana o ka momona.

Ke pilikia ke kanaka, hana lākou i ka aromatase a me ka 5-alpha-reductase. ʻO ka noho pū ʻana o ka cortisol a me ka testosterone e hoʻohuli i nā ʻano pākahi e like me ka huhū a me ka antipathy.

E ʻae i 10 i 15 mau minuke i ka lā e hoʻomaha a kōkua i kāu ʻōnaehana hormonal e loaʻa hou ke kaulike.

Hana i nā hoʻoikaika kino kikoʻī

ʻO nā hana wā pōkole maikaʻi loa e hōʻino ai i nā hoʻoikaika lōʻihi

Paipai ʻia ka hoʻoikaika kino e hoʻomaʻamaʻa iā ʻoe ʻoi aku ka maikaʻi. Hiki iā ʻoe ke hoʻokō kūleʻa i ka Power Cleans, Deadlifts, Squats, Bench presses, Dips, Chin-ups. Ua lawa ka hana ʻana i 3 i 4 mau hana hou i kēlā me kēia kau.

Kākoʻo i nā hoʻoikaika kino a me nā hana kūpaʻa hapa hapa pōkole i ka hōʻino ʻana o nā hana 2-hola (3).

Kōkua kēia hana iā ʻoe e hoʻonui i ka testosterone, kūkulu i nā mākala a me ka wikiwiki i kāu metabolism.

ʻO nā mea holo ma luna o 60 km i kēlā me kēia pule i loaʻa nā pae testosterone haʻahaʻa ma mua o kēlā mau manawa e holo nei, e like me ka noiʻi ma ke Kulanui ʻo Columbia.

ʻO ke kumukānāwai o 30 kekona o ka hana ikaika a me 90 kekona o nā hoʻomaʻalili hoʻoluʻu maikaʻi. Pono e hana hou i kēia haʻuki i 7 mau manawa e loaʻa ai nā hopena maikaʻi aʻe; a he 20 mau minuke ka lōʻihi.  

Kōkua ka heihei hoʻomanawanui i ka hoʻohaʻahaʻa i ka pae o kēia hormone. Hōʻike ʻia kēia mea e kahi noiʻi i mālama ʻia ma ke Kulanui o North Carolina ma ʻAmelika Hui Pū ʻIa ma hope o ka hoʻomaʻamaʻa pinepine ʻana e hiki ai ke hāʻule nā ​​pae testosterone i kahi o 40%.

No laila e hoʻolālā no nā wā hoʻomaha hoʻomaha e hōʻalo i ka hana nui ʻana o cortisol e pili ana i ka hoʻomaʻamaʻa nui.

Aia nā pōmaikaʻi nui ʻelua o ka hoʻoikaika kino: hōʻemi i nā pae testosterone a pale i ka kaupaona. E hoʻohana i kahi mea hoʻomaʻamaʻa ʻoihana e hoʻokō wikiwiki i kēia mau pahuhopu.

Hoʻomaʻamaʻa Cardio

ʻO nā hana Cardio e like me ka holo ʻana, ka hele wāwae ʻana, nā aerobics, a me ka ʻauʻau ʻana e kōkua i ka mālama ʻana i kāu mau testosterone. Kūpono lākou i ke puhi ʻana i ka momona a no laila e lilo ana ka paona. Kōkua pū ka hoʻomaʻamaʻa ʻana iā Cardio i ka hoʻoluhi i kou kaumaha.

Hana i kekahi mau hoʻololi i kou ola i kēlā me kēia lā ma ka lawe ʻana i nā ʻanuʻu ma kahi o ka ʻeleweka a i ʻole ke holo ʻana i ke keke ma kahi o ka holo ʻana i ka hana. He hopena maikaʻi kēia mau hana liʻiliʻi i kāu pae testosterone.

Pau nā mea kanu kūlohelohe

 ʻO ka Tribulus terrestris

ʻO Tribulus terrestris kahi mea kanu i loko o nā flavonoids, nā steroid steroid, glucosides, saponins, nā phytosterols a me beta-sitosterol.

Hana kēia mau mea hana i ka huna o ka luteinic hormone a i ʻole LH e kaohi ana i ka hana o nā hōʻike.

Paipai pū kekahi ʻo Tribulus terrestris i nā hana o ka follicular hormone FSH ma nā huna Sertolli i nā hōʻike. ʻO nā pūnaewele Leydig, kahi e hoʻoulu ai i ka testosterone, e hoʻonāukiuki ʻia e ka ʻai ʻana i kēia lāʻau kūlohelohe.

I nā mea haʻuki a me nā bodybuilders, hoʻemi ʻo Tribulus terrestris i kā lākou momona momona a hoʻonui i ko lākou pae testosterone a me ko lākou puʻupuʻu puʻupuʻu.

I kāu wai momona a i ʻole yogurt, hiki iā ʻoe ke hoʻohui i ka paukū Tribulus terrestris a laila hoʻopau i ka 1 g a i ka 1,5 g i kēlā me kēia lā ke kaukaʻi ʻia.

ʻIli ʻo Yohimbe

ʻO ka ʻili o kēia mea kanu ma ʻApelika e loaʻa ai i ke kino ka testosterone a me ka oxygen. Hoʻopau kānaʻai ʻana i nā pilikia o ka puʻuwai a me ke kaumaha.

Hiki iā ʻoe ke hana i kahi decoction o ka ʻili o Yohimbe no 3 mau minuke i ke ana o hoʻokahi teaspoon i kēlā me kēia kīʻaha a laila hana i kahi infusion no 10 mau minuke. E kānana ʻia ka hopena a laila e inu i ka helu o 2 kīʻaha / lā.

ka ai

ʻO ka pōmaikaʻi o nā oats ma ka hoʻonui ʻana i nā pae testosterone i hōʻoia ʻia mai ka 2012. Loaʻa i kēia cereal fiber kiʻekiʻe nā avenacosides e hōʻemi ana i nā hopena ʻino o ka hōʻemi ʻana i nā hunaola o nā hormones sex.

Kōkua kēia hana i nā testes e hana i kahi nui o testosterone.

 ʻO ke aʻa o Maca

No ka hoʻonui ʻana i kāu pae testosterone, hoʻāʻo ke aʻa maca. Hoʻoulu ia i ka libido a hana pono i ke olakino o nā ʻōnaehana hānau.

Hiki ke loaʻa ke aʻa Maca i ka pauka. Hoʻopau ia i nā ʻāpana o 450 mg e lawe ʻia i 3 manawa i ka lā.

ʻO Sarsaparilla

ʻO kēia mea kanu kekahi o nā steroid kūlohelohe i hoʻohana ʻia no ka loaʻa nui o nā mākala; ʻo ia ka mea e hoʻopau ai i nā kino adipose.

Ke hakakā nei ia i ka ʻōhule a me nā hopena maikaʻi o ka moekolohe. Hoʻokumu ʻia ka hoʻomākaukau ma ka tincture a ʻo ka mahele lāʻau he 3ml x 3 i kēlā me kēia lā.

ka kukui

Loaʻa i nā hua hua momona o nā momona monounsaturated, kahi mea me kahi kiʻekiʻe o testosterone i loko o nā kānaka.

E hoʻāʻo hoʻi i nā ʻanoʻano sesame a me nā peanuts e paipai ai i ka huna ʻana o testosterone e kāu mau testicle.

Vitamins

Vitamin D

Kōkua ka ʻai ʻana o ka wikamina D i kahi pae testosterone maikaʻi. Nui nā mea ia e mālama ʻia nā ka lā no ʻoe.

Pono kou kino i ka awelika 15 µg o ka wikamina D i kēlā me kēia lā. ʻO ka aila Cod ate ka helu helu hoʻokahi o kēia waiwai. I ka 100 g o ka aila cod ate, aia he 250 µg o ka wikamina D.  

Vitamin C

Hoʻemi ka Ascorbic acid a i ʻole ka wikamina C i ke koʻikoʻi ma o ka hoʻohaʻahaʻa ʻana i nā pae cortisol. E hoʻonui ka lawe ʻana o kēia hui i kāu pae testosterone.

Hana pū ia i kāu ʻōnaehana endocrine ma ka hoʻoliʻiliʻi ʻana i ka aromatase - ka mea hoʻohuli o testosterone i estrogen.

ʻO ka Vitamins C ka mea nui i nā currants ʻeleʻele, ka pāhiri a me nā ʻulaʻula ʻulaʻula.

ʻO nā wikamina A a me E.

Kūpono kēia mau papa vitamin i ka hana o androgens a me ka hana kūpono o nā testes.

ʻO ka aila Cod ate ma mua o ka hipa, ka puaʻa a me ke ake moa ma nā ʻano o ka huaora A a i ʻole ka Retinol maʻiʻo.

Hiki iā ʻoe ke hoʻolako i kou kino me ka wikamina E mai ka aila germ germ, nā ʻalemona, nā ʻano pua sunflower, a i nā hazelnuts paha.

  Hōʻalo i ka wela ʻana i kāu mau testicle

E hāʻawi i ke kūlana maikaʻi loa i nā testes ma ka hōʻalo ʻana i ko lākou kū ʻana i ke kiʻekiʻe wela. Ke hoʻomāhuahua ʻia kēia mau hua nī, hāʻule ka hana o testosterone.

Pono e hōʻalo i nā pālule paʻa a me nā lole komo ma lalo e hāʻawi i kahi mahana ma lalo o 35 ° C i kēia mau sperm a me nā mea hana testosterone.

Lawe pū kahi ʻauʻau wela i ka hana o kēia gland.

Hōʻalo i ka ʻalekohola

ʻO ka waiʻona e hoʻohaʻahaʻa nui i ka pae o ka zinc i ke kino. Hoʻopilikia pū kekahi i ka hoʻopau ʻia ʻana o ka estrogen e ke akepaʻa a paipai i ka hana ʻana o cortisol. ʻAʻole hōʻailona maikaʻi kēia mau ʻano āpau no ka hana testosterone.

ʻO ka inu ʻana i ka pia e like me ka inu ʻana i ka wahine wahine ʻoiai he hops ka nui o ka estrogen.

Hiki ke hopena ka hopena o kēia inu ma testosterone ma ke kū ʻana ma hope o ʻelua a ʻekolu paha mau mea inu. No laila e nā haku, ua ao ʻia ʻoe.

ʻO ka meaʻai liʻiliʻi e hoʻāʻo ai i ka home

ʻO nā pi i hoʻomaloʻo ʻia me nā ʻōhiʻi

Oe e Pono:

• Nā ʻōtika he 12, hoʻomaʻemaʻe ʻia ma mua
• 1 kīʻaha o nā pīni maloʻo
• 2 cloves o ke kāleka
• 1 manamana lima o ka ginger
• ½ teaspoon o ka pepa
• ¼ teaspoon o ka paʻakai
• 3 punetune o ka ʻaila ʻoliva a i ʻole ka aila peanut
• mohihi

e hoomakaukau ai

Hoʻopiha ʻia nā pīni me nā mea momona a ʻono pū kekahi. Eia nō naʻe, ʻo ka ʻoiaʻiʻo o nā pīni homemade ke kumu pinepine i ka bloating a me nā hana kinoea e kūʻē i ka hoʻohana maʻamau o kēia pā, kahi mea maikaʻi loa i ko mākou olakino.

Eia pehea wau e hoʻomākaukau ai i kaʻu mau pi e hōʻole i ka momona a me ke kōkō.

E pulu ʻoe i nā pī i ka pō, a i ʻole 8 mau hola, i kahi ipu. No ke kīʻaha pī, e hoʻohana i 3 mau kīʻaha wai no ka mea e omo ka pī i ka nui o ka wai.

Ma hope o ka hoʻomoʻu ʻana i kāu mau pi, ninini i ka wai hoʻoluʻu a holoi i kāu mau pī ma lalo o ka piula. Hoʻomaʻa iā lākou i nā minuke 45-70 i palupalu ka pī.

E ninini i ka wai i hoʻohana ʻia no ka kuke ʻana no ka mea ʻo kēia wai kahi kumu o ka momona a me ka pā.

E holoi i nā pīni, hoʻokahe iā lākou a waiho iā lākou. Hiki iā ʻoe ke kuke i nā pī hou a mālama i ke koena no nā loina ʻē aʻe.

E pale kēia iā ʻoe mai ka hele ʻana i kēia kaʻina lōʻihi i kēlā me kēia manawa, akā he mea nui ia.

I loko o ka pā, ʻaila i kou mau ʻakaʻakai, kuʻi ʻia, kālika a me nā pī. E hoʻomoʻi i kahi paʻakai a me ka pepa. Ma hope o 5 mau minuke i ka haʻahaʻa a me ka mahana wela e hoʻopili i ke kīʻaha wai i kāu kuke.

E hoʻolapalapa i 2 i 3 mau minuke a laila hoʻohui i kāu mau ʻōpala. Pani i ke kuke no nā mau minuke 5-10, ʻoiai e kuke nā ʻōlio. Hoʻoponopono i ka mea ʻono a hemo i ka wela.

Hoʻomākaukau wau i nā pīni me kahi mea liʻiliʻi e hoʻonui i ka mea ʻono i ka pā.

Hoʻohui kekahi poʻe i kahi liqueur a i ʻole ka moa ma kahi o ka wai. Aia ia i kāu mau ʻono. Makemake wau ma aneʻi e hāʻawi i kahi manaʻo o kahi olakino, no laila he kūlohelohe maoli.

Waiwai waiwai

He momona nā pīni i ka silikone, kahi kumumea kumumea. He waiwai lākou i loko o kekahi mau minelala ʻē aʻe e like me Cooper, manganese, iron, phosphorus, iron, zinc.

Nui lākou i nā huaora a me nā antioxidant. Hana nā waiwai hana o nā pīni i nā hormones ma mua o ka testosterone e hoʻonāukiuki i ka hana testosterone hou aʻe.

I nā wahine, eia kekahi, ua hōʻoia kekahi mau noiʻi i nā hopena o ka ʻai ʻana o nā pīni i ka hala hope o ka menopause.

Kākoʻo pū lākou i ka wahine i kēia wā i mea e hōʻemi ai i nā hopena maikaʻi ʻole o ka menopause.

Hana pū ʻo Ginger ma luna o nā kāne kāne nui. Hoʻomanaʻo ka ginger kahi aphrodisiac a he ʻoiaʻiʻo kēia no nā mea āpau.

Inā pilikia ʻoe i kāu testosterone, ʻai i nā kīʻaha i loaʻa ka ginger, ka turmeric, a me ka chili.

ʻO Garlic kahi meaʻai nui i haku ʻia o allicin, ka ʻāpana hana e hana i nā homone a kūʻē i ka ʻelemakule ʻōpio, i waena o nā mea ʻē aʻe. Hoʻokomo ʻia ia i nā huaora, nā minelala.

Panina

ʻAʻole pili ka kulu o ka testosterone i ka wahine. ʻO kēia ke kaulike hohonu ʻole ma mua o kā mākou e manaʻo ai. ʻO nā pilikia me ka testosterone e alakaʻi i ka nāwaliwali o ka mākala, ʻōhule, kaumaha a me ka hilinaʻi haʻahaʻa iā ʻoe iho.

'Littlelelo iki nā kāne e pili ana iā ia ma waho o ka ego pono. Inā ʻoe e ʻike i kekahi hōʻailona hōʻailona i kāu hoa. E hele koke e hana e kōkua iā ia e hāpai i ka piʻi o ka testosterone a i ʻole ma ka liʻiliʻi e hōʻemi i ka emi wikiwiki.

Hoʻopili pū ʻia ka hana o testosterone i ka makahiki (5).

Inā makemake ʻoe i kā mākou ʻatikala, mai poina e kaʻana like ia me ka poʻe a puni ʻoe.