7 txoj hauv kev yooj yim los txhawb lub ntsiab txiv neej cov tshuaj hormones - testosterone

2024 Tus sau: Seth Attwood | [email protected]. Kawg hloov kho: 2023-12-16 16:06

Raws li cov txiv neej hnub nyoog, qib testosterone poob. Hnub no peb yuav tham txog yuav ua li cas nrog qhov no.

Testosterone yog lub ntsiab txiv neej cov tshuaj hormones. Nws yog nws uas feem ntau tsim lub tswv yim paub daws teeb ntawm "masculinity" ob qho tib si hauv qhov tsos thiab tus cwj pwm ntawm tus txiv neej. Lawv hais tias "tus txiv neej tiag", lawv txhais tau tias "testosterone tawm ntawm kab kos." Tsim cov nqaij ntshiv, kev ntseeg tus kheej thiab kev ntseeg tus kheej, ntse thiab ceev ntawm kev xav hauv ib qho twg, txawm tias qhov xwm txheej tsis zoo tshaj plaws - tag nrho ua tsaug rau nws.

Raws li ntau qhov kev tshawb fawb pom zoo, txij li hnub nyoog 30 xyoo, qib testosterone hauv cov txiv neej pib maj mam tab sis muaj tseeb poob.

Qhov tshwm sim ntawm qhov dynamic no yuav tsum tsis tau piav qhia.

Rau kev tiv thaiv, nws ua rau kev txiav txim siab tig mus rau txoj hauv kev zoo thiab kev nyab xeeb kom nce thiab tswj cov tshuaj hormone no nyob rau theem ib txwm muaj.

1. Tshem tawm qhov hnyav dhau

Cov txiv neej rog rog suav nrog cov qib testosterone qis, thiab qhov tseeb thib ob ntawm no yog qhov tshwm sim ntawm thawj. Tawm hauv phaus ntxiv ua rau muaj kev nce qib ntawm testosterone, thiab ua ke nrog kev txhim kho hauv lub xeev ntawm lub cev, tau txais txiaj ntsig zoo kawg nkaus.

Muaj ntau ntau yam txuj ci tseem ceeb uas teb cov lus nug "yuav ua li cas kom poob ceeb thawj." Zoo, feem ntau, tsuas muaj ib lub tswv yim rau kev poob phaus: tsawg dua khoom qab zib + calorie tswj + kev ua si lub cev.

2. Kev cob qhia hnyav + kev yoo mov tsis tu ncua

Kev sib xyaw ua ke ntawm luv luv, khaus workouts thiab tsis sib xws (nruab nrab) yoo mov ua rau testosterone qib nce hauv cov txiv neej thiab tiv thaiv kom tsis txhob poob.

Nyob rau tib lub sijhawm, kev soj ntsuam ntawm cov txiv neej tsom rau aerobic thiab mus sij hawm ntev, tab sis ntsuas kev cob qhia, tsis qhia txog qhov nce qib ntawm cov tshuaj hormone no.

Muaj ntau ntau yam sib txawv ntawm kev ua haujlwm hnyav. Yuav pib nrog, koj tuaj yeem tsim koj zaj lus qhia ib yam li no:

1. Ua kom sov so - 3 feeb (yuav tsum tau!).
2. Qhov siab tshaj plaws nyuaj thiab khaus pace nrog 30 thib ob mus kom ze, yuav luag ua tsis tiav.
3. Rov qab tsis pub dhau 90 vib nas this.
4. Rov ua cov ntsiab lus thib ob thiab thib peb xya zaus.

Raws li koj tuaj yeem pom, qhov kev tawm dag zog no tsuas yog siv sijhawm 20 feeb xwb (tsis tas li ntawd, 75% ntawm lub sijhawm tau so los ntawm kev so thiab rov ua haujlwm, thiab kev ua haujlwm hnyav - tsuas yog 4 feeb), tab sis nws ua rau muaj txiaj ntsig zoo.

Ua tib zoo saib xyuas koj qhov sov so. Kev pib tawg yog qhov txaus ntshai nrog kev raug mob. Lub cev yuav tsum tau flexed, ncab, zoo warmed.

Cov kev sib tw zoo sib xws siv tau rau ntau lub simulators, thaum qoj ib ce nrog lub barbell thiab dumbbells, khiav thiab ua luam dej.

Intermittent fasting adjusts hormonal theem, txhawb zus tau tej cov testosterone ntau thiab poob ntawm cov rog dhau.

Hmoov tsis zoo, kev xav ntau dhau thiab ntev ntawm kev tshaib kev nqhis provokes qhov tsis zoo, txo qis testosterone qib, yog li kev ntsuas tseem ceeb hauv txhua yam.

Kev sib xyaw ua ke ntawm cov tswv yim no muab cov txiaj ntsig zoo, thiab raws li qhov nyiaj tau los, tus neeg tau txais lub cev yuag, cov leeg thiab toned.

3. Saib xyuas tus nqi zinc

Kev ua raws li zinc qib tseem ceeb tsis yog tsuas yog nce, tab sis kuj tswj hwm, qib testosterone. Ntau cov kev tshawb fawb pom tau tias muaj qhov nce ntxiv hauv cov tshuaj hormones tom qab tsuas yog rau lub lis piam, yog tias tus neeg uas muaj qib testosterone qis pib suav nrog cov zinc txaus hauv cov zaub mov.

Txoj hauv kev zoo tshaj plaws los ua kom tau raws li koj qhov kev xav tau zinc yog nrog cov zaub mov zoo. Cov zaub mov muaj protein ntau. Nqaij, ntses, mis nyuj, cheese, legumes, ntuj yogurt, kefir.

4. Kev cob qhia muaj zog

Ntxiv nrog rau kev kawm hnyav, muaj lwm hom kev cob qhia uas txhawb nqa testosterone ntau lawm - kev cob qhia lub zog. Tsuav koj ua kev cob qhia lub zog ntawm txoj cai siv, koj qib testosterone yuav nce.

Lub hauv paus ntsiab lus tseem ceeb ntawm kev cob qhia lub zog yog: Tsawg dua reps, hnyav dua, ntau dua kev tawm dag zog. Cov kev ua ub no yuav tsum tau npaj kom tsim nyog thiab xyaum ua, yog li tsis txhob maj mus pw hauv qab 100 kg barbell.

Lwm qhov kev xaiv uas tso cai rau koj kom tau txais cov txiaj ntsig xav tau nrog qhov hnyav tsawg yog kom txo qis theem tsis zoo ntawm kev tawm dag zog lossis ua kom qeeb ntawm kev ua haujlwm ntawm tag nrho cov kev tawm dag zog, uas yog, ob qho tib si theem tsis zoo thiab zoo.

5. Vitamin D

Piv txwv li, vitamin D kuj cuam tshuam rau qib testosterone. Kev nce qib ntawm testosterone tau pom hauv cov txiv neej rog rog nrog cov tshuaj vitamin D.

… cov tawv nqaij tawv, rog rog thiab cov neeg laus, nrog rau cov neeg uas npog lawv cov ceg tawv nrog cov khaub ncaws, tuaj yeem ntsib teeb meem tau txais cov vitamin los ntawm lub hnub ci. Txhawm rau kom ntseeg tau tias cov tshuaj vitamin ib txwm muaj, nws yog ib qho tsim nyog yuav tsum tau nrog cov ceg tawv raug tshav ntuj thaum nruab hnub (los ntawm 10 teev sawv ntxov txog 3 teev tsaus ntuj) tsawg kawg ob zaug hauv ib lub lis piam. Rau cov neeg uas muaj tawv nqaij ncaj ncees, 5-feeb sunbath yog txaus …

Raws li koj tuaj yeem pom, rog dhau yog qhov teeb meem ntawm no thiab. Lwm qhov laj thawj xav.

Kev noj cov vitamin D txhua hnub rau cov neeg laus yog 600 IU.

6. Txo kev ntxhov siab

Nyob rau hauv qhov hnyav, kev ntxhov siab ntev, lub cev tso tawm cortisol, uas cuam tshuam cov nyhuv ntawm testosterone. Qhov no yog li cas peb lub cev ua haujlwm, thiab tsis muaj dab tsi ua tau txog nws.

Nyob rau hauv lub ntiaj teb niaj hnub no ntawm kev nyuaj siab mus tas li thiab kev ntxhov siab ntev (thiab, yog li ntawd, nrog kev nce siab ntxiv cortisol), cov nyhuv ntawm testosterone raug thaiv ntau dhau thiab ntau, uas peb tsis xav tau txhua.

7. Txwv lossis tshem tawm cov suab thaj kom tag thiab noj cov rog zoo

Raws li cov ntshav qab zib nce siab, testosterone pib poob. Nws tau raug pom tias insulin txo qis qib testosterone. Txawm li cas los xij, kev tsim txom ntawm cov khoom qab zib ua rau rog rog, yog li cov lus qhia no muaj txiaj ntsig zoo hauv ib txoj kev lossis lwm qhov.

Raws li kev tshawb fawb, cov neeg nyob hauv Asmeskas nruab nrab noj 12 teaspoons qab zib ib hnub. Ntawd yog, nws yuav noj 2 tons suab thaj hauv nws lub neej.

Fast carbs tsis yog pom hauv cov khoom noj qab zib xwb. Pasta, ci khoom (pizza ib yam nkaus, yog) - tag nrho cov no yuav tsum tau noj kom zoo.

Thaum nws los txog rau cov rog, "kev noj qab haus huv" tsis yog cov rog polyunsaturated xwb. Qhov tseeb yog hais tias peb lub cev kuj xav tau ib tug npaum li cas ntawm saturated fats, raws li lawv koom nyob rau hauv lub synthesis ntawm testosterone. Ib txoj kev npaj noj mov uas muaj roj (feem ntau yog tsiaj keeb kwm) suav nrog tsawg dua 40% ntawm lub zog tau los ntawm cov khoom noj, hauv cov txiv neej, ua rau txo qis hauv qib testosterone. Nws yog ib qho tseem ceeb kom nkag siab tias peb lub cev xav tau cov roj saturated los ntawm cov nroj tsuag thiab tsiaj txhu.