Testosteroninte alavu vardhippikkunna aharangal

Muscle mass vardhippichukond shareera soundaryam mechappeduthuvan agrahikkunnavark ozhichukoodan aakatha hormone aanu testosterone. Testosterone shareerathile eettavum pradhanappetta anabolic hormone aanu. Ithu shareerathile kozhuppinte alavu kuraykkukayum, muscle mass vardhippikkukayum, pravarthanam mechappeduthukayum cheyyunnu. Purushanmare apekshichu sthreekalil testostreroninte ulpadanam kuravu aanenkilum, testosteroninte alavu vardhippikkunna aharangal kazhikkunnath sthreekaludeyum purushanmarudeyum shareera ghadana orupole mechappeduthuvan sahayikkunnu.

Itha shareerathile testosteroninte ulpadanam vardhippikkunna chila ahara sadanangal, iva mamsa peshikalude valarcha mechappeduthuvan ningale sahayikkum.

Muscle-Building Tips

  1. Chemmeen

Chemmeen pole ulla meen vargangal shareerathile vitamin Dyude alavu vardhippikkunnu, ithu testosteroninte alavum vardhippikkunnu. Shareerathil uyarnna alavil vitamin D ulla purushanmaril uyarnna alavil testosteronum kanappedunnu ennu padanangal theliyikkunnu.

Shareerathile vitamin Dyude alavil kuravu sambavikkunnathu testosteroninte alavine baadhikkunnu. Athu kondu thanne shareera bhalavum, muscle massum vardhippikkuvan agrahikkunnavar dharalamaya alavil vitamin D kazhikkendathu undu.

 

Shareerathile vitamin Dyude alavu vardhippikkunna mattu aharangal:

  • Cod river oil
  • Malsyangal etc

 

  1. Pumpkin seeds (mathangayude kuru)

Zinc shareerathile testosteroninte alavu vardhippikkuvan sahayikkunnu, pumpkin seeds zincinte oru nalla uravidam aanu. Shareerathil zinc kuravayittulla purushanmaril testosteroninte alavum kuravayi kanappedunnu. Pumpkin seeds aharathil ulppeduthunnath shareerathile zincinte alavu vardhippikkukayum athu vazhi testosterone ulpadippikkukayum cheyyunnu. Iva saladukalilum, protein shakilum, mattu ahara sadanangalilum cherthu kazhikkavunnathanu.

 

Shareerathile zincinte alavu vardhippikkuvan sahayikkunna ahara sadanangal:

  • Oyster
  • Njandu
  • Chicken
  • Andiparippu
  • Irachi
  • Ellu (sesame seeds)
  • Payar

etc

 

  1. Thenga

Thenga ruchikaram aaya oru aharam maathram alla, iva testosteroninte alavu vardhippikkuvanum namme sahayikkunnu. Ithinu karanam thengayil adangiyittulla kozhuppu (saturated fat) aanu.

 

Saturated fat adangiyittulla mattu ahara sadanangal:

  • Venna
  • Irachi
  • Aattirachi
  • Chocolate
  • Paalum mattu palulpannangalum

etc.

 

  1. Wheat bran (gothambinte thavidu)

Samrudhamaya alavil narukal adangiyittulla gothambinte thavidu magnesiuthinte supradhanamaya srothassanu. Magnesium adangiya aharam kazhikkunnathu shareerathile testosteroninte ulpadanam vardhippikkunnu ennu padanangal kanikkunnu. Wheat bran; oatsilum, protein shakilum, mattu aharangalilum cherthu kazhikkavunnathanu.

 

Magnesium adangiyittulla mattu aharangal:

  • Cocoa powder
  • Badam
  • Oat bran
  • Peanut butter
  • Payar

Etc.

 

  1. Ricotta cheese

Ricotta cheese whey proteininte uravidamanu. Whey ennathu amino acidukal niranja oru tharam protein aanu. Whey protein cortisolinte (testosteroninte alavu kuraykkunna oru hormone) alavu kuraykkunnathayi padanangal kanikkunnu, athu kondu thanne whey protein adangiya aharam kazhikkunnathu testosteroninte alavu vardhippikkunnu.

 

Whey protein adangiya mattu ahara sadanangal:

  • Whey protein powder
  • Paalu
  • Thairu

Etc

 

  1. Strawberry

Strawberry vitamin Cyude oru nalla uravidam aanu. Shareerathile antioxidentinte alavu vardhikkunnathu anusarichu cortisolinte alavu kurayunnu.

Uyarnna theevrathayil ulla vyayamathe thudarnnulla stressinte phalamayi vrikka grandikal cortisol enna catabolic hormone ulpadippikkunnu. Ingane ulpadippikkunna cortisol testosteroninte alavu kuraykkunnu.

Athu kondu thanne vitamin C adangiya ahara sadanangal kazhikkunnathu testosteroninte alavu vardhippikkunnu.

Vitamin C adangiya mattu aharangal:

  • Kiwi
  • Orange
  • Pineapple
  • Chuvanna capsicum
  • Thakkali
  • Broccoli
  • Kale

Etc.

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