Umusemburo wa Testosterone ni umusemburo w’ingenzi cyane cyane ku bagabo; kuko ufasha byinshi harimo kugira ubushake bwo gukora imibonano, kongera uburemere bw’amagufa n’imikaya. Muri make niwo musemburo ugaragaza imiterere ya kigabo.
Uyu musemburo ukorwa cyane ku bwinshi mu gihe cy’ubugimbi, hanyuma uko umugabo/umuhungu agenda akura/asaza ukagenda ugabanuka.
Ni gute wamenya niba urugero rwa testosterone yawe ruri hasi?
Uretse ibizamini bikorerwa mu isuzumiro (laboratory), hari bimwe mu bimenyetso byabikwereka:
- Kugabanuka k’ubushake bwo gukora imibonano
- Kubura ubushake bwo gutera akabariro cg kunanirwa kubikora
- Amagufa yorohereye
- Imikaya yoroshye cyane no kwiyongera ibinure
Mu gihe wumva ufite ibi bimenyetso ni ngombwa kwisuzumisha kwa muganga, ugahabwa inama n’imiti.
Gusa mbere y’uko bigera aha, hano twaguteguriye ibintu bisanzwe ushobora gukora bikaba byakongera uyu musemburo mu mubiri
Ibintu 5 bisanzwe wakora bikongera umusemburo wa Testosterone
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Kugabanya ibiro
Abagabo babyibushye cyane nibo ukunze gusanga bafite urugero rwa testosterone ruri hasi.
Mu gihe ufite ibiro byinshi, birengeje urugero rwawe ni ngombwa kubigabanya, kugira ngo ufashe umubiri wawe gukora neza umusemburo wa Testosterone.
Soma hano uburyo ushobora gutakaza ibiro mu buryo bwihuse https://umutihealth.com/gutakaza-ibiro-10-mu-buryo-bwihuse-kandi-bworoshye/
Niba ushaka kureba BMI (Urugero rw’uburemere bwawe niba bijyanye n’uburebure ufite) kanda aha BMI
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Kugabanya ingano y’isukari ufata
Isukari mu maraso (blood glucose) igabanya ku rugero rungana na 25% urugero rwa testosterone iba iri gutembera mu mubiri.
Ni ngombwa kugabanya ibiryohera ufata, mu rwego rwo kwirinda ko isukari mu maraso yazamuka, bityo uyu musemburo ukagabanuka.
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Gukora sport cyane
Nk’uko bigaragazwa n’ubushakashatsi, gukora sport cyane cyane izikomeza imikaya (nko guterura cg se gukora izindi zikoresha imbaraga nyinshi) byongera urugero rw’umusemburo wa testosterone.
Niyo mpamvu uzasanga abantu bakora sport cyane, ari bo bahorana imbaraga zo gutera akabariro, bakabaho bishimye kandi bafite imbaraga nyinshi.
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Kurya ibinure byiza
Ibinure byiza (health fats) umubiri wawe urabikeneye ngo ubashe gukora uyu musemburo ku rugero rukwiye.
Soma byinshi ku binure hano https://umutihealth.com/ibinure-sobanukirwa-byinshi-ku-binure-nakamaro-kabyo/
Zimwe mu ngero z’ibinure byiza twavuga; avoka, utubuto duto (macadamia, ubunyobwa, soya) ndetse n’ibikomoka ku matungo nk’amata, inyama n’ibindi.
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Gusinzira bihagije
Ubushakashatsi bwasohotse mu kinyamakuru Journal of the American Medical Association bwerekanye ko kudasinzira bihagije bigabanya urugero rw’umusemburo wa testosterone cyane.
Ku muntu mukuru ni ngombwa kuryama byibuze amasaha 7-9 buri joro. Niba wifuza kugira urugero rukwiye rw’uyu musemburo ryama amasaha akwiriye.
Ngibyo muri macye ibyo ushobora kwikorera ukaba wakongera umusemburo wa testosterone, gusa igihe wumva uri ku rugero rwo hasi cyane ni ngombwa kwitabaza abaganga bakagufasha.
