10 qhov kev daws teeb meem ntuj kom nce koj cov testosterone

Testosterone yog ib yam tshuaj ua lub luag haujlwm rau txiv neej. Nws muaj nyob hauv txiv neej thiab poj niam, tab sis hauv qhov sib txawv heev.

Hauv cov txiv neej, cov noob qes yog cov qog ua qog uas ua rau nws. Kev tsim cov plaub hau, lub suab sib sib zog nqus thiab musculature ua pov thawj tias muaj cov tshuaj testosterone.

Qhov tshuaj hormones no ua rau sib txawv ntawm poj niam thiab txiv neej. Hormonal ntshawv siab lossis txawm tias kev ua haujlwm tsis txaus ntawm cov qog qog tuaj yeem txo qis nws qib hauv txiv neej.

Nov yog 10 qhov kev daws teeb meem ntuj kom nce koj cov testosterone.

Poob phaus

Testosterone qib hauv cov txiv neej rog rog yuav poob. Cov rog hauv cov neeg rog muaj ntau aromatase, ib qho enzyme uas hloov testosterone rau hauv estrogen.

Ua raws li txoj haujlwm poob phaus yog li pab rov ua kom muaj cov tshuaj hormones sib npaug.

Thaum qoj ib ce, qoj ib ce ntau cov leeg. Nqa qhov hnyav thaum dag los yog zaum zaum lossis khoov dua yog qhov ua tau zoo dua.

Tau Zinc txaus

Zinc deficiency ua rau txo qis hauv qib testosterone. Txij li zinc yog cov ntxhia, koj tuaj yeem pom nws hauv cov khoom noj ib nrab.

Yog li xyuas kom koj tsis txhob overcook koj cov zaub mov.

Zinc yog tus txhawb nqa testosterone. Ib qho kev daws teeb meem zoo yog kom haus oysters tas li.

Tsis tas li ntawd, koj tuaj yeem noj nqaij, ntses uas muaj protein ntau lossis cov khoom noj siv mis.

Nov yog cov npe khoom noj kom haus tsis tu ncua txhawm rau txhawb testosterone (1):

• Lub grenade
• oysters
• Cruciferous zaub
• Txiv maj phaub
• Qej
• spinach
• Cov tuna
• Lub qe qe
• Taub dag noob
• Cov nceb
• dos

  Tau pw tsaug zog txaus

Tsaug zog tsawg dua 7 txog 8 teev ua rau koj lub suab circadian qeeb.

Testosterone qib siab tshaj plaws thaum sawv ntxov tom qab pw tsaug zog zoo. Yog li yog tias koj tab tom saib cov duab liab qab ntawm 2 teev sawv ntxov, tsis txhob poob siab tias koj libido poob qis.

Kev pw tsaug zog tiv thaiv kev poob qis hauv qib testosterone. Hormonal cuam tshuam kuj yog los ntawm kev pw tsis zoo.

Thaum koj tau txais tsawg kawg 7-8 teev ntawm kev pw ib hnub, koj lub cev muaj sijhawm txaus los tsim cov tshuaj testosterone.

Raws li kev tshawb fawb los ntawm Tsev Kawm Qib Siab Chicago, 10 txog 15% poob qis hauv qib testosterone tau sau tseg hauv cov txiv neej uas tau pw tsawg dua 5 teev ib hmo rau ib lub lim tiam.

Cov cuab yeej hluav taws xob ua rau muaj kev hem thawj rau kev pw tsaug zog zoo. Nws yog qhov zoo tshaj los tua lawv ua ntej pw.

Tsis txhob haus dej kub; lawv kuj txhawb kom tsaug zog.

 Tshem tawm cov tshuaj estrogen ntau dhau

Cov tshuaj estrogen ntau dhau txhawb nqa cov nqaij rog nce uas tuaj yeem txo qis qib testosterone. Noj zaub nyoos. Lawv suav cov peev txheej loj ntawm "diindolylmethane" lossis tshuaj estrogen-scavenging DIM.

Cov tshuaj lom hauv lub cev ua rau cov tshuaj estrogen ntau dhau. Kev noj cov zaub mov nplua nuj nyob hauv fiber pab koj ntxuav koj lub cev kom huv.

Zaub qhwv thiab zaub ntsuab txhawb kom tsim cov txiv neej cov tshuaj hormone no los ntawm IC3 lossis indole-3-carbinol.

Raws li txoj kev tshawb fawb tau tshawb fawb ntawm Tsev Kho Mob Rockefeller University hauv Tebchaws Meskas, 50% poob qis hauv qib estrogen tau pom hauv cov txiv neej uas noj 500 mg IC3 rau 7 hnub (2).   

Tsis txhob xenoestrogens thiab anti-androgens

Xenoestrogens muaj qhov tsis zoo ntawm kev tsim cov tshuaj testosterone. Lawv tau tsom mus rau tshuaj tua kab thiab khoom yas.

Tsis txhob xenoestrogens los rau:

•  Ntxuav zaub thiab txiv hmab txiv ntoo ua ntej noj,
•  Siv iav ntim,
• Txiav tshuaj tsw qab uas muaj parabens,
•  Txwv cov khoom khaws cia hauv cov yas los ntawm koj cov zaub mov,
•  Siv cov khoom siv organic.

Phthalates thiab parabens yog cov tshuaj tiv thaiv androgens muaj nyob rau hauv cov khoom kom zoo nkauj. Lawv yog cov cuam tshuam endocrine yuav tsum zam.

Zam kev ntxhov siab

Kev nyuab siab tso tawm Cortisol, ib yam tshuaj uas thaiv kev tsim cov tshuaj testosterone. Nws kuj yog lub luag haujlwm rau kev tsim cov rog.

Thaum ib tus neeg muaj kev ntxhov siab, lawv tsim aromatase thiab 5-alpha-reductase. Kev nyob ua ke ntawm cortisol thiab testosterone cuam tshuam rau tus kheej tus cwj pwm xws li kev ua phem thiab kev tawm tsam.

Cia li 10 mus rau 15 feeb hauv ib hnub kom so thiab pab koj cov tshuaj hormones kom rov qab sib npaug.

Ua kom lub cev qoj ib ce tshwj xeeb

Cov kev siv sij hawm luv luv zoo rau kev puas tsuaj ntawm kev tawm dag zog ntev

Cov lus qhia ua ke tau qhia kom qhia koj zoo dua. Koj tuaj yeem ua tiav Kev Ua Huv Huv Huv, Deadlifts, Squats, Lub tog zaum nias, Dips, Chin-ups. Nws yog txaus los ua 3 txog 4 rov ua dua ib txheej.

Qhia meej txog kev tawm dag zog thiab ua haujlwm ib nrab teev ua haujlwm tsis zoo rau qhov kev puas tsuaj ntawm 2-teev ua haujlwm (3).

Cov txheej txheem no pab koj tsim ntau cov testosterone, tsim cov leeg thiab ua kom koj cov metabolism sai dua.

Cov neeg sib tw ntau dua 60 km hauv ib lub lis piam muaj qib testosterone qis dua li cov kev khiav luv luv, raws li kev tshawb fawb ntawm Columbia University.

Lub hauv paus ntsiab lus ntawm 30 vib nas this ntawm kev ua haujlwm hnyav thiab 90 vib nas this ntawm kev ua kom txias tau zoo. Qhov kev ntaus pob ncaws pob no yuav tsum rov ua 7 zaug kom tau txais txiaj ntsig zoo dua; dua li, nws tsuas yog siv 20 feeb.  

Kev sib tw ua siab ntev pab txo qis qib ntawm cov tshuaj no. Qhov tseeb no tau qhia los ntawm kev kawm tshawb fawb hauv Tsev Kawm Qib Siab North Carolina hauv Tebchaws Meskas tom qab kev qhia ntau dhau tuaj yeem ua rau qib testosterone poob qis txog 40%.

Yog li npaj rau so lub sijhawm ua ntu zus kom tsis txhob tsim cov cortisol ntau dhau los cuam tshuam nrog kev qhia ntau dhau.

Muaj ob qhov txiaj ntsig tseem ceeb ntawm kev tawm dag zog lub cev: txo qib testosterone thiab tiv thaiv kev rog. Kev siv tus kws tshaj lij yuav pab koj ua tiav cov hom phiaj no sai.

Kev cob qhia Cardio

Kev tawm dag zog cardio xws li khiav, taug kev, aerobics, thiab ua luam dej pab ua kom koj qib testosterone nce. Lawv muaj txiaj ntsig zoo hauv kev hlawv roj thiab yog li ntawd poob phaus. Kev qhia Cardio tseem pab daws koj qhov kev ntxhov siab.

Ua qee qhov kev hloov pauv hauv koj lub neej txhua hnub los ntawm kev siv tus ntaiv hloov lub elevator lossis caij tsheb kauj vab tsis txhob tsav tsheb mus ua haujlwm. Cov kev siv zog me me no muaj kev cuam tshuam zoo rau koj qib testosterone.

Siv cov nroj tsuag ntuj

 Lub Tribulus terrestris

Tribulus terrestris yog tsob ntoo uas muaj cov flavonoids, cov tshuaj steroid, glucosides, saponins, phytosterols thiab beta-sitosterol.

Cov khoom xyaw nquag no ua rau kev zais ntawm cov tshuaj luteinic lossis LH uas tswj kev ua haujlwm ntawm cov qes.

Tribulus terrestris kuj txhawb nqa kev ua haujlwm ntawm cov tshuaj hormone follicular FSH ntawm Sertolli hlwb hauv cov noob qes. Leydig hlwb, uas tsim cov tshuaj testosterone, tau txhawb los ntawm kev siv cov tshuaj zoo no.

Hauv kev ncaws pob thiab tsim lub cev, Tribulus terrestris txo lawv cov rog thiab nce lawv qib testosterone ntxiv rau lawv cov leeg nqaij.

Hauv koj cov kua txiv hmab txiv ntoo lossis kua mis nyeem qaub, koj tuaj yeem ntxiv Tribulus terrestris hmoov thiab tom qab ntawd haus 1 g txog 1,5 g ib hnub nyob ntawm qhov koob tshuaj.

Yohimbe tawv

Cov tawv ntoo ntawm tsob ntoo no ib txwm nyob rau Africa ua rau lub cev tau txais testosterone thiab oxygen. Nws kev noj tshuaj daws teeb meem plawv thiab kev nyuaj siab.

Koj tuaj yeem ua cov tshuaj tsw qab ntawm cov tawv ntoo ntawm Yohimbe rau 3 feeb ntawm tus nqi ntawm ib diav ntawm ib khob thiab tom qab ntawd ua cov tshuaj rau 10 feeb. Qhov txiaj ntsig yuav tsum tau lim tom qab ntawd haus ntawm tus nqi ntawm 2 khob / hnub.

oats

Cov txiaj ntsig ntawm oats ntawm kev nce qib testosterone tau txheeb xyuas txij li xyoo 2012. Cov hmoov nplej muaj fiber ntau no muaj avenacosides txo cov kev phom sij ntawm kev txo cov qe ntshav ntawm cov tshuaj hormones poj niam txiv neej.

Cov txheej txheem no pab cov noob qes los tsim cov tshuaj testosterone ntau.

 Lub hauv paus ntawm Maca

Txhawm rau nce koj qib testosterone, sim lub maca root. Nws txhawb cov libido thiab ua haujlwm zoo rau kev noj qab haus huv ntawm cov kab ke kev ua me nyuam.

Maca hauv paus tuaj yeem pom hauv cov hmoov. Nws tau siv nyob rau hauv ib feem ntawm 450 mg kom tau noj 3 zaug hauv ib hnub.

sarsaparilla

Cov nroj tsuag no yog ib qho ntawm cov tshuaj steroids ntuj siv rau cov leeg nqaij nce; uas yog li ntawd tshem tawm lub cev adipose.

Nws tawm tsam tiv thaiv kab mob thiab ua rau muaj kev sib deev zoo. Kev npaj yog ua raws tincture thiab koob tshuaj yog 3ml x 3 ib hnub.

cov Ceev

Cov txiv ntoo muaj cov ntsiab lus siab ntawm cov rog monounsaturated, ib feem nrog qib siab ntawm testosterone hauv tib neeg.

Kuj sim cov noob hnav thiab txiv laum huab xeeb txhawm rau txhawb kev zais ntawm testosterone los ntawm koj cov noob qes.

vitamins

vitamin D

Kev noj cov vitamin D pab kom muaj qib zoo ntawm testosterone. Lub hnub kuj muaj ntau ntawm nws hauv khw rau koj.

Koj lub cev xav tau qhov nruab nrab 15 µg vitamin D ib hnub. Cov roj ntshav siab yog tus lej ntawm cov khoom siv no. Hauv 100 g ntawm cov roj ntshav siab, muaj 250 µg ntawm cov vitamin D.  

vitamin C

Ascorbic acid lossis vitamin C txo kev ntxhov siab los ntawm kev txo qis qib cortisol. Kev noj txhua hnub ntawm cov tshuaj no yuav ua rau koj qib testosterone ntau ntxiv.

Nws kuj tseem ua haujlwm hauv koj cov kab ke endocrine los ntawm kev txo qis aromatase - hloov pauv testosterone mus rau hauv cov tshuaj estrogen.

Cov vitamins C feem ntau yog tsom rau dub currants, zaub txhwb qaib thiab kua txob liab.

Cov vitamins A thiab E

Cov chav kawm cov vitamins no tau txais txiaj ntsig zoo rau kev tsim cov androgens thiab ua haujlwm tau zoo ntawm cov noob qes.

Cov roj ntshav ua ntej cov menyuam yaj, nqaij npuas thiab nqaij qaib lub siab hais txog cov vitamin A lossis cov ntsiab lus Retinol.

Koj tseem tuaj yeem muab koj lub cev nrog cov vitamin E los ntawm cov noob nplej roj, txiv ntseej, noob paj noob hlis, lossis hazelnuts.

  Tsis txhob ua kom sov koj cov noob qes

Muab qhov xwm txheej zoo tshaj plaws rau cov noob qes los ntawm kev zam lawv qhov kub thiab txias. Thaum cov txiv ntoo no kub dhau lawm, tsim cov tshuaj testosterone poob.

Cov ris nruj thiab ris tsho hauv qab yuav tsum raug zam kom muab qhov ntsuas kub tsawg dua 35 ° C rau cov phev thiab cov tsim tshuaj testosterone.

Kev da dej kub kuj txwv tsis pub ua haujlwm ntawm cov qog no.

Zam txhob haus cawv

Cawv txo qis qib zinc hauv lub cev. Nws kuj ua rau nyuaj rau tshem tawm cov tshuaj estrogen los ntawm daim siab thiab txhawb kev tsim cov tshuaj cortisol. Tag nrho cov xwm txheej no tsis yog cov cim zoo rau kev tsim cov tshuaj testosterone.

Kev haus npias yog zoo li haus cov poj niam cov tshuaj vim tias hops tau tsim los ntawm cov tshuaj estrogen tseem ceeb.

Cov txiaj ntsig ntawm cov dej haus no ntawm testosterone tuaj yeem tiv taus los ntawm kev siv tom qab ob lossis peb zaug haus. Yog li yawg, koj tau ceeb toom.

Daim ntawv qhia me me los sim tom tsev

Qhuav taum nrog oysters

Koj yuav tsum tau:

• 12 oysters, ntxuav ua ntej
• 1 khob taum qhuav
• 2 cloves ntawm qej
• 1 ntiv tes ntawm cov qhiav
• ½ teaspoon kua txob
• Salt teaspoon ntsev
• 3 dia roj txiv roj los yog txiv laum huab xeeb
• Taum

Kev npaj

Taum tau ntim nrog cov as -ham thiab qab heev thiab. Txawm li cas los xij, qhov tseeb tias taum hauv tsev feem ntau ua rau tsam plab thiab roj ua haujlwm tiv thaiv kev noj zaub mov tsis tu ncua, uas muaj txiaj ntsig zoo rau peb kev noj qab haus huv.

Nov yog qhov kuv npaj kuv cov taum kom tsis txhob tsam plab thiab roj.

Koj yuav tsum tsau cov noob taum thaum hmo ntuj, lossis tsawg kawg 8 teev, hauv cov tais diav. Rau lub khob taum, siv 3 khob dej vim tias taum nqus dej ntau.

Tom qab so koj cov taum, hliv dej so thiab yaug koj cov taum hauv qab lub kais dej. Ua noj lawv li 45-70 feeb kom cov taum mos mos zoo.

Ncuav cov dej uas tau siv rau ua noj vim tias cov dej no yog qhov ua rau tsam plab thiab ntuav.

Yaug cov taum, ntws lawv thiab tso lawv ib sab. Koj tuaj yeem ua noj taum ntau dua thiab txuag qhov seem rau lwm yam zaub mov txawv.

Qhov no yuav tiv thaiv koj tsis dhau los ntawm cov txheej txheem ntev no txhua lub sijhawm, uas yog qhov tseem ceeb heev.

Hauv ib lub lauj kaub, xim av koj cov dos, grated qhiav, qej thiab taum. Ntxiv me ntsis ntsev thiab kua txob. Tom qab 5 feeb ntawm qhov qis lossis cua sov nruab nrab ntxiv ½ khob dej rau koj ua noj.

Boil 2 mus rau 3 feeb ces ntxiv koj cov oysters. Kaw qhov ua noj rau 5-10 feeb, thaum cov ntses ua noj. Kho lub seasoning thiab tshem tawm cov cua sov.

Kuv npaj cov taum nrog me ntsis ntses kom ntxiv tsw ntxiv rau hauv phaj.

Qee tus neeg ntxiv me ntsis liqueur lossis kua zaub hloov dej. Nws nyob ntawm koj qhov saj. Kuv tsuas xav nyob ntawm no kom muab lub tswv yim ntawm kev noj qab haus huv, yog li ntawd zoo heev, daim ntawv qhia.

Tus nqi noj haus

Taum muaj nplua nuj nyob hauv silicon, yog kab kawm. Lawv kuj tseem muaj ntau lwm yam zaub mov xws li Cooper, manganese, hlau, phosphorus, hlau, zinc.

Lawv kuj yog nplua nuj nyob hauv cov vitamins thiab antioxidants. Cov khoom muaj txiaj ntsig ntawm taum ua rau cov tshuaj hormones feem ntau testosterone txhawm rau txhawb kev tsim cov testosterone ntau.

Hauv cov poj niam, ntxiv mus, ntau qhov kev tshawb fawb tau lees paub qhov cuam tshuam ntawm kev noj cov noob taum rau lub cev ntas lig.

Lawv kuj txhawb tus poj niam nyob rau theem no txhawm rau txo qis qhov tsis zoo ntawm lub cev ntas.

Ginger kuj ua rau feem ntau yog txiv neej cov tshuaj hormones. Nco ntsoov tias qhiav yog cov tshuaj aphrodisiac thiab qhov no muaj tseeb rau txhua tus.

Yog tias koj muaj teeb meem nrog koj li testosterone, noj cov tais diav uas muaj cov qhiav, turmeric, thiab kua txob.

Qej yog cov khoom noj muaj txiaj ntsig ntawm allicin, cov khoom ua haujlwm uas ua rau cov tshuaj hormones thiab tiv thaiv kev laus ua ntej, ntawm lwm yam. Nws kuj tseem muaj cov vitamins, minerals.

xaus

Kev poob qis hauv testosterone tsis yog txuas rau kev sib deev. Qhov no yog qhov tsis sib xws tob dua li peb xav. Teeb meem nrog testosterone ua rau cov leeg tsis muaj zog, khov kho, muaj kev nyuaj siab thiab tsis ntseeg tus kheej.

Txiv neej tham me ntsis txog nws tawm ntawm tus kheej ntshiab. Yog tias koj pom cov cim ceeb toom hauv koj tus khub. Tau mus ua haujlwm tam sim los pab nws nce qib testosterone lossis tsawg kawg txo qhov kev poob qis.

Kev tsim cov tshuaj testosterone kuj tseem txuas rau hnub nyoog (5).

Yog tias koj nyiam peb tsab xov xwm, tsis txhob hnov ​​qab qhia nws rau cov neeg nyob ib puag ncig koj.