Idya zvakakodzera kune zvose zvirikuwedzera testosterone yako uye kuderedza isrogen yakawandisa mumutambo wako. Mazuva ano, kudya kunosimbisa izvi kunoda kupfuura kare kose, kunyanya kune ani zvake anopfuura makore makumi matatu uye ari muhukama hurefu. Chimwe chikonzero chekutsvaga ndeyekuti zvidzidzo zvinoratidza varume vakaroorana vane testosterone yakaderera pamusoro pevabereki vavo uye vanababa vane zvishoma. Kuvakadzi, testosterone inotanga kupera mukati mavo makumi maviri nemakumi maviri uye varume kuderera kunotanga mumakore avo makumi matatu. Paavhareji nezera remakore makumi maviri nemukadzi ari pahafu yehuwandu hwe testosterone iyo yaive nayo mumakore ekuma20 uye nemakore makumi matanhatu, 20% yevarume vose vane teerera dze testosterone.
Nei kucheka kwemashoko e testosterone kunetseka? Akatumidza zita rokuti "personality hormone," testosterone nenzira inowanzoita kuti tifunge zvepabonde redu asi hutariro hwakasimba hunotipawo pfungwa yekugara zvakanaka, simba nekukurudzira. Inotipa simba, inobatsira nekutsungirira uye simba rose. Pasina hutano hwakanaka hwehutrosterone, tinogona kutarisana nematambudziko anotevera: kusava nekufungisisa uye kukurudzira, kuwedzera kwekuchengetedzwa kwechirwere cheshuga, kuderera kwepfupa, kurasikirwa kwepabonde uye kukanganisa kwemamwe marudzi ekenza. Nokudaro nekurangarira nzira dzekuwedzera testosterone uye kuderedza kuwedzerwa kweesrogen kuburikidza nenzira dzemazuva ano zvakakosha kuti isu tigone kubudirira kwemakore anotevera.
Testosterone Kuwedzera Chikwata Chechikwata cheMasikati Menu:
Kusvuta Sarimoni Frittata neMushroom uye Tomate
Smoothie neBlueberries, Greek Yogurt, Flax Mbeu, Pomegranate Juice uye Almond Milk (ona recipe iri pasi)
Mbeu Yese Yegorosi Inogadzirwa negorosi neBlueberry Preserves (Go hog wild uye ita rako pachako gorosi kana kuwana unhu, zviyo zvegorosi rose gorosi kana chingwa chakavhenganiswa zvezviyo kubva kwauri.
Green Tea ne Organic Honey - Imwe yandinoda chaizvo mikoko yeuchi honey, Yakawanda yeHawaiian Honey Company, inobva kuHawaii uye inotungamirirwa nemurume nemudzimai weboka. (Kune mhando dzakasiyana-siyana dzemasvini matsvuku anosarudza kubva . Sarudza imwe inokodzera kutora kwako uye kana iwe usati watiziva kuti chii chinonakidza kuita chidzidzo cheravira.)
Zvamunoda
- 2 makapu zvakavhara 2% Yogurt Yagurt
- 2 makapu blueberries (frizen wild or organic)
- 1 tablespoon peanut butter (organic almond kana peanut butter)
- Zvingasarudzwa: 1/2 kusvika 1 bhanki
- 1/2 kapu pomegranate juice (kana tart cherry juice)
- 1/4 mukombe weAlmond milk (organic, kana plain kana vanilla)
- 1 inotapira teaspoon flax mbeu (yakasvibirira kana yakagadzirwa, inogona kushandura mbeu dzechia)
Nzira Yokuita Izvo
Kuita smoothies zviri nyore kana une zvigadzirwa zvakanaka. Zvandinoda pakugadzira smoothies ndezvekushandisa Magic Bullet asi kana iwe ukashandisa imwe neyeji ino inofanira kuita hafu yekamukira panguva. Saka kusarudzwa kwekutanga neyiyi yekusevedza maviri-kushumira ndeye blender. Imwe nzira ndeyekugadzira zvokudya asi kuchenesa ndiyo messier.
Isa zvinhu zvose pane zvose zvaunosarudza kusanganisa smoothie yako.
Bhinda kwemaminitsi 1-2 uye wobva wawedzera juice kana mukaka wemarumondi, kana iwe uchida kuve wakaonda. Kana iwe uchida kuti ive yakareba uye yakaoma, uwedzere hafu yekapu yechando.
Kuti ushumire, dururira mune imwe girazi yakawanda-yakawanda, wedzera mashomanana ebrandberries kumusoro uye kunwa neuswa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 283 |
| Total Fat | 7 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 6 mg |
| Sodium | 82 mg |
| Carbohydrates | 51 g |
| Dietary Fiber | 7 g |
| Protein | 9 g |