Yidla ngakwesokudla kokubili ukuthuthukisa i-testosterone yakho nokunciphisa i-estrogen engaphezu kwesistimu yakho. Namuhla, ukudla okugcizelela lokhu kuyadingeka kunanini ngaphambili, ikakhulukazi kunoma ubani oneminyaka engaphezu kwengu-30 ubudala futhi ohlala ebuhlotsheni besikhathi eside. Ukutholakala okunomqondo wukuthi ukuhlola kubonisa ukuthi amadoda ashadile ane-testosterone esezansi ngaphezu kwamanye amantombazane kanye nobaba abancane. Kwabesifazane, i-testosterone iqala ukwehla phakathi neminyaka engama-20 kanti amadoda ayancipha aqala eminyakeni yawo-30. Ngokwesilinganiso seminyaka engama-40 owesifazane uyingxenye yesilinganiso se-testosterone eseneminyaka engama-20 ubudala nangeminyaka engu-60 ubudala, 20% kubo bonke abantu banamazinga aphansi e-testosterone.
Kungani ukunciphisa amazinga e-testosterone ukukhathazeka? Ukuqamba ngokuthi "i-hormone yobuntu," i-testosterone ithonya ngokwemvelo ukushayela ucansi lethu kodwa amazinga azinzile nawo asinikeza umqondo wokuphila kahle, amandla nokugqugquzela. Kusinika amandla, kusiza ngokukhuthazela kanye namandla onke. Ngaphandle kwamazinga aphezulu we-testosterone, singase sibhekane nemiphumela emibi elandelayo: ukungabi nokuhlushwa nokugqugquzela, ukwanda okukhulu kwesifo sikashukela, ukwehla kwamathambo, ukulahleka kocansi nokushayela ingozi yemithi ethile yomdlavuza. Ngakho-ke ukukhumbula izindlela zokwandisa i-testosterone nokunciphisa i-estrogen ngokweqile ngokusebenzisa izindlela zemvelo kubalulekile ukuze sikghone ukuphumelela iminyaka ezayo.
I-Testosterone Ikhuthaza Ukudla Kwemfucumfucu Ye-Champions Menu:
I-Salmon Ebhemayo Frittata ene Amakhowe Namatamatisi
I-Smoothie ene-Blueberries, i-Greek Yogurt, i-Flax Imbewu, iJome yamapomegranate ne-Almond Milk (bheka iresiphi ngezansi)
I-Whole Grain Toast Organic Toast neBlueberry Preserves (Hamba ingulube bese wenza isinkwa sakho sekolweni noma uthole ikhwalithi, ukolweni ogcwele okusanhlamvu noma okusanhlamvu okuxubile okuvela kuwe esitolo.)
I-Green Green nge Honey Organic - Omunye izinkampani zami eziyizintandokazi eziyizinyosi ezithandayo, i-Hawaiian Honey Company ejwayelekile, ivela eHawaii futhi iqhutshwa yindoda nomkayo. (Kunezinhlobo ezihlukahlukene zama teas aluhlaza ongakhetha kuwo . Khetha eyodwa efanelana nokunambitheka kwakho futhi uma ungasazi ukuthi yini ejabulisayo ukwenza ukuhlolwa kokunambitha.)
Okuzokwenza
- 2 izinkomishi tile 2% Yogurt Greek
- 2 izinkomishi blueberries (efriziwe zasendle noma organic)
- Isipuni 1 i-peanut butter (i-almond ephilayo noma ibhotela le-peanut)
- Okuzikhethela: ubhanana 1/2 kuya ku-1
- 1/2 indebe yamapomegranate juice (noma ijusi cherry cherry)
- 1/4 indebe u-almond ubisi (organic, noma ithafa noma i-vanilla)
- 1 inqwaba ye-thisipuni imbewu ye-flax (okuluhlaza noma okugcobile, ingafaka endaweni ye-chia imbewu)
Indlela Yokwenza
Ukwenza ama-smoothies kulula uma unamathuluzi afanele. Okuthandayo kokwenza i-smoothies ukusebenzisa i-Magic Bullet kodwa uma usebenzisa enye nale recipe kuzodingeka wenze isigamu recipe ngesikhathi. Ngakho-ke ukukhetha kokuqala nale recipe ethize ekhonza ezimbili i-blender. Okunye okukhethwa kukho kuyinkqubo yokudla kodwa ukuhlanza yi-messier.
Beka zonke izithako kungakhathaliseki ukuthi ukhetha ukuhlanganisa kanjani i-smoothie yakho.
Hlanganisa imizuzu engu-1-2 bese wengeza ubisi noma ubisi lwe-alimondi, uma ungathanda ukuba ube mncane. Uma ungathanda ukuba ibe mkhulu futhi ubande, faka indebe yesiqingatha yeqhwa.
Ukuze ukhonze, uthele ingilazi eyengeziwe-engaphezulu, engeza ama-blueberries ambalwa phezulu bese uphuza ngotshani.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 283 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 6 mg |
| I-sodium | 82 mg |
| Ama-carbohydrate | 51 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 9 g |