Haeba u nahana hore testosterone e ne e mpa e le ntho e hlokahalang banna, u ka be u fositse. Le hoja testosterone e le eona hormona e ka sehloohong ea banna, basali ba-ba hloka le testosterone hape. Har'a mesebetsi ea eona e mengata, testosterone ke ea bohlokoa bakeng sa ts'ebetso ea bophelo bo botle. Ha e le hantle, ke e 'ngoe ea li-hormone tsa mafura tse mafura ka ho fetisisa' meleng oa motho. 'Me kaha liphatsa tsa lefutso li fana ka maikutlo, basali ka kakaretso ba na le hoo e ka bang leshome le metso e mehlano ho isa ho mashome a metso e mabeli ea testosterone ho feta banna.
Ka lehlohonolo, ho na le litsela tse bonolo tsa hore motho e mong le e mong a matlafatse litekanyetso tsa testosterone ka tlhaho, 'me hape, chesa mafura a mangata.
1. Khaola Lijo tsa Tsoekere le Tse Etsoang
Nako le nako ha u ja lijo tse tsoekere kapa carbs e hloekisitsoeng, insulin ea hau le tsoekere ea mali, e fokotsang maqhubu a testosterone. Ja lijo tse fokolitsoeng, tse ntlafalitsoeng le lijo tse ngata tse nang le protheine tse kang litlhapi, mahe, linate, linaoa le nama. Hape, kenyelletsa litholoana le meroho tse ngata ha u ja-meroho ea cruciferous e kang broccoli kapa meroho e makhasi joaloka spinach e molemo ka ho fetisisa bakeng sa ho matlafatsa testosterone.
2. Eketsa Matla a Hao a Lihlahisoa Tse Molemo
Hona joale mohlomong ua tseba hore mafura ha a kamehla sera-ke mofuta oa mafura ao u o jang o amang bophelo ba hau (le boima ba hau). Khetha oli e phetseng hantle-folaxe, oli ea mohloaare le ea peanut, li-avocate le tlhapi. Ak'u nahane ho eketsa phaello ea oli ea folaxe kapa ea tlhapi ho lijo tsa hau hape. Mefuta ena ea mafura ke ea bohlokoa bakeng sa tlhahiso ea testosterone; sepheo sa ho fumana likarolo tse 20 ho isa ho tse 30 tsa lik'halori tsa hau tse hlokahalang li fumaneha ka mafura a phetseng hantle.
3. Fokotsa Tšenyehelo ea Lino Tsa Tlhaho
Boholo ba rona re thabela khalase e ntle ea veine kapa li-cocafe tse seng kae nako le nako, empa 'nete ke ena: joala bo na le monyetla oa ho senya mekhoa e mengata ea' mele ea li-hormone ea tlhaho, ho kenyeletsa tlhahiso ea testosterone. Le hoja seno se tahang ka letsatsi se ke ke sa e-ba kotsi, leha e le efe hape e ka ama tlhahiso ea 'mele ea testosterone.
Kahoo haeba u leka ho chesa mafura 'me u fumane mesifa, khaotsa ho noa joala.
4. U se ke ua etsa Skimp ka Boroko
Che, hase uena feela motho lefatšeng leo CDC e khothalletsang ho fumana bonyane lihora tse 7 tsa boroko bosiu ha e sebetse! Ho robala ke habohlokoa ho haha mafura a mafura le a tukang ha u ntse u sebetsa. Lits'ebetso tse ngata tsa bohlokoa li etsahala ha u ntse u robetse tse thusang 'mele oa hau hore o hlaphoheloe, ho boloka metabolism e phetseng hantle le ho matlafala. Ho robala ho tla robala tlhahiso ea testosterone ea 'mele oa hao le ho phahamisa maemo a cortisol-ho etsa hore' mele oa hau o khomarele mafura ho e-na le ho o chesa.
5. Etsa bonnete ba hore u fumana li-vithamine le liminerale tse nepahetseng
Tlatsetso ea lijo tse nang le phepo e nepahetseng ka zinc , magnesium le vithamine D : li-vithamine tse tharo tse matla le liminerale li khothalletsa tlhahiso ea testosterone le ho eketsa bokhoni ba hau ba ho haha mesifa, ho phaella ho ba le boikutlo bo botle ba maikutlo a hau le a maikutlo a hau. B6 ke vithamine e 'ngoe e bontšitsoeng ka karolo ea eona ea bohlokoa ho hlahisa testosterone hammoho le ts'ebetso ea' mele ea ho itšireletsa mafung.
6. Phahamisa litebelisoa tse boima
Mesebetsi e khutšoanyane, e matla ke ea bohlokoa bakeng sa ho ntlafatsa tlhahiso ea testosterone ea hao le mohaho oa mohaho. Leka ho sebetsa HIIT ho kenyelletsang ho phatloha ha nako e khutšoanyane ea boikoetliso bo matla.
Tsamaea ka litebo tsa hao; ha o boima hoo o tla ipeha kotsi, empa ho le boima hoo ho leng thata haholo. Ho phahamisa lintho tse matla ke hona ho tla eketsa litekanyetso tsa testosterone tsa hau-ka lehlakoreng le leng, ho u thusa ho chesa mafura le ho haha mesifa.
Leka maqheka ana a tšeletseng ho fokotsa bokhoni ba hao ba ho chesa mafura 'me ha ho joalo - u ke ke ua hōla macheche kapa ua fetoha moetsi oa' mele ka bosiu bo le bong, empa e, u tla ipona u e-na le matla le ho theoha!