Idyani bwino kuti zonsezi zikulimbikitseni testosterone yanu ndikuchepetseni isrogen yochulukirapo m'dongosolo lanu. Masiku ano, zakudya zomwe zimatsindika izi zikufunika kuposa kale lonse, makamaka kwa wina aliyense woposa zaka 30 komanso yemwe ali ndi chibwenzi chokhalitsa. Chidziwitso chopezeka ndi chakuti maphunziro amasonyeza amuna okwatirana ali ndi testosterone yapamtunda pamtundu wawo wokhawokha ndipo abambo ali ndi zochepa. Kwa amayi, testosterone imayamba kuchepa pakati pa zaka makumi awiri ndi makumi awiri ndipo amuna amachepetsa amayamba zaka za m'ma 30. Pafupipafupi ali ndi zaka makumi anayi ndi makumi anai (40) aliwonse azimayi ali theka la testosterone yomwe ali ndi zaka za m'ma 20 ndipo ali ndi zaka makumi asanu ndi limodzi (60%), anthu 20% ali ndi ma tepi otsika a testosterone.
Nchifukwa chiyani kuchepa kwa testosterone kumavuta? Kutchulidwa kuti "hormone ya umunthu," testosterone mwachibadwa imakhudza kugonana kwathu koma kugwiritsidwa mwamphamvu kumatithandizanso kukhala ndi moyo wabwino, mphamvu ndi zolimbikitsa. Zimatipatsa mphamvu, zimathandiza ndi chipiriro komanso mphamvu zonse. Popanda testosterone, tingathe kukumana ndi zotsatirazi zotsatirazi: kusowa maganizo ndi chikoka, kuwonjezeka kwa chiwopsezo cha shuga, kuchepa kwa fupa, kutayika kwa kugonana komanso kuthekera kwa mitundu ina ya khansa. Potero ndikumbukira njira zowonjezera testosterone ndikuchepetsanso mayendedwe a estrogen kudzera mu njira zachilengedwe ndizofunikira kuti tikwanitse bwino kwa zaka zikubwerazi.
Testosterone Kupatsa Chakudya Chakudya Chamakono Menyu Menu:
Kusuta Salmon Frittata ndi Bowa ndi Tomato
Smoothie ndi Blueberries, Yogurt Yachigiriki, Mbewu Zapsale, Msuzi Wamakangaza ndi Mkaka wa Almond (onani chithunzi pansipa)
Mbewu Yonse Yopangira Tirigu Wopatsa Buluu ndi Mabulosi a Mabulosi a Blueberry (Pitani nkhumba kuti mupange chakudya chanu cha tirigu kapena mutenge tirigu wabwino, tirigu kapena tirigu wosakaniza kuchokera ku golosi.)
Green Tea ndi Organic Honey - Mmodzi wanga ndimaikonda zoona organic uchi makampani, Kawirikawiri Hawaiian Honey Company, amabwera kuchokera Hawaii ndipo akuthamanga ndi mwamuna ndi mkazi timu. (Pali mitundu yosiyanasiyana ya tiyi yobiriwira yomwe mungasankhe . Sankhani zomwe zikugwirizana ndi kukoma kwanu ndipo ngati simukudziwa zomwe zimasangalatsa kuchita mayeso a kukoma.)
Chimene Mufuna
- 2 makapu omveka 2% Greek Yogurt
- 2 makapu blueberries (mazira ozizira kapena organic)
- Supuni 1 supuni ya tiyi (mafuta a amondi kapena utani wa kapu)
- Zosankha: 1/2 mpaka 1 nthochi
- 1/2 chikho makangaza (kapena tart yamadzi a chitumbuwa)
- 1/4 chikho cha amondi mkaka (organic, kapena plain kapena vanila)
- 1 nyemba ya supuni ya tiyi ya supuni (yaiwisi kapena toasted, ingalowe m'malo mwa mbewu za chia)
Momwe Mungapangire Izo
Kupanga smoothies n'kosavuta ngati muli ndi zipangizo zoyenera. Zomwe ndimakonda kupanga smoothies ndi kugwiritsa ntchito Magic Bullet koma ngati mutagwiritsa ntchito imodzi ndi njirayi muyenera kupanga theka la recipe panthawi imodzi. Kotero kusankha koyamba ndi Chinsinsi ichi chokhalira awiri ndi blender. Njira yina ndiyo njira yopangira chakudya koma kuyeretsa ndi messier.
Ikani zowonjezera zonse zirizonse zomwe mukusankha kusakaniza smoothie wanu.
Sakanizani kwa mphindi 1-2 ndikuwonjezera madzi kapena mkaka wa mchere, ngati mungafune kukhala wochepa. Ngati mukufuna kuti izi zikhale zowonjezereka komanso zowonjezereka, onjezerani chikho cha theka la madzi.
Kutumikira, kutsanulira mu galasi yowonjezerapo, yonjezerani pang'ono ma blueberries pamwamba ndikumwa ndi udzu.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 283 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 6 mg |
| Sodium | 82 mg |
| Zakudya | 51 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 9 g |