fitness tips and Advice

How to increased testosterone with foods

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how to increased testosterone with foods
  •  Why testosterone is important for men and women?
  •  What should one avoid?
  •  Signs and signals, natural testosterone boosters, best foods and herbs,
  • here you find how to increased testosterone with foods and you have learning more this about this testosterone

TESTOSTERONE IMPORTANCE

  • Testosterone is primary sex hormone males which is produced by testes
  • In females, its produced in ovaries
  • Development of male sex dependent on testosterone
  •  another importance (sperm count, sperm quality, sex drive, beard growth, muscle mass, bone density, etc)

ideal range of testosterone

  • 300 nano Litre per decilitre to 1000 nano litre per decilitre
  • If testosterone <300NL/DL=low
  • Production of testosterone depends on age

But nowadays studies have shown that testosterone is decreasing even in teenagers, so what is the reason that testosterone is decreasing at such a young age. But nowadays studies have shown that testosterone is decreasing even in teenagers so what is the reason that testosterone is decreasing at such a young age. Science is like that secondary life style means not doing any physical activities, taking a lot of stress, consuming alcohol or smoking, eating regular junk foods, drinking water from plastic bottle, excessive masturbation is the reason for reducing testosterone in the body.
To know your testosterone level =get blood test done from any reputed lab

 SIGNS AND SIGNALS FOR LOW TESTOSTERONE IN YOUR BODY

low sex drive (testosterone plays major role for high libido) This is why if you feel your sex drive has decreased and erectile dysfunction occurs then it is a sign of low testosterone.

  • So clear that testosterone is responsible for semen production
  •  Testosterone has strong connection with mood (ex – mood swings, depression, irritation, can’t concentrate, weak memory,)
  • Testosterone produce RBCs (low blood count)

If you want improve your testosterone level then follow this 5 NATURAL WAYS to boost TESTOSTERONE

1 -EXERCISE

Science has believed that when you keep your body active and do any kind of exercise, the testosterone level in the body increases

  • Weight training also can help up you improve testosterone level
  • Dumbbells or body weight home work out for 15-20 min can boost testosterone
  • Leg workout, first running

2- GOOD FATS IN DIETS

We should always take balanced diet but the most important micronutrient for production of testosterone in our body is fat and I am talking about healthy fats which you get from (desi A2 ghee, desi A2 milk, paneer, butter, cream, curd).

  • If you include kheer in your diet and eat fresh khoya made at home, your testosterone will increase very quickly.
  • (almonds, cashew, peanut butter the smaller the amount you eat, the more testosterone you will increase)

3-VITAMINE D AND ZINC

After macro nutrients, there are micro nutrients in which testosterone production depends, the two most important of these are vitamin D and zinc. Best food sources for vitamin D (mushrooms, desi A2 cow ghee, desi A2 cow ghee, curd, Makhan,)

  • Best food sources for zinc (whole grains, lentils, legumes, dairy product,)
  •  Sun bath is a best source of vitamin D

If you want to increase testosterone then it is very important to pay attention to these two micronutrients

4- GOOD SLEEP

  • Generally, testosterone grows till the age of 30-35
  • Testosterone starts decreasing from the age of 20
  • Using smart phone and laptops till late night deceases testosterone level.
  • Sleeping less than 5 hours at night decreased testosterone level to 25%

sleep quality effects

If you do not sleep properly, you will be stressed, cortisol level will increase and testosterone will decrease .learn more about this

5 – NATURAL T BOOSTER (T= TESTOSTERONE)

Ashwagandha

  • Try to reduce stress
  • Quality sleep is natural stress buster
  • Including ashwagandha in diet increased testosterone level 15%
  • Sperm count increased by 167%
  • Cortisol level decreased by 25%
  • If Ashwagandha is taken with Shatavari then this combination is even more helpful

So, if you focus on things that work on testosterone and pay attention to the testosterone boosting tips, then within 1 month your testosterone will increase significantly. With this your sexual strength will increase, muscle mass will boost, body fat will decrease and strength from within. If you want more learn my blog site than link 2 link

How sugar is not good for health

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What is sugar ?

Sugar or white sugar is what we use in our daily lives with tea or coffee. It is made from sugar. There are many steps in the processing of sugar and the final end result is refined or white sugar.

Types of sugar category

  Today I will share with you how sugar is not good for health. There are many categories of sugar. If we look at its chemical structure, it is a carbohydrate. It gets digested in your body and provides energy; it gives instant energy. Now we will know how many types of sugar there are. There are two types of sugar.

1 monosaccharide and disaccharides,  in which there are sub-categories like fructose, glucose, galactose, lactose, maltose and sucrose. You get fructose in fruits and vegetables and lactose is found naturally in products like dairy and talking about glucose, it is found naturally in the juices of fruits and plants. Whatever has been discussed till now, medical codes and cases will not be included in it. Medical conditions like diabetes or PCOS, there will be a separate discussion for all of them

 How to overcome Sugar addiction?

Are you addicted to sugar or things made from sugar, because both are very different, though sugar appears to be a common ingredient in both. If someone likes to eat nuts, chocolate ice cream, cookies, etc. then the surprising thing is that sugar is just one of the ingredients in all these. Fat, oil, protein, all these things are mixed with sugar to make the final product and that final product is very tasty. People eat this recipe again and again, or the sugar definitely makes them tasteless, but it does not mean that they are addicted to sugar. They have got the knowledge of food sciences; by making good use of it, chefs and bakers make tasty dishes, which the customers prefer again and again. The food items and dishes which they like immediately, can also be called hyperpalatable products because of their taste, which always seem appealing. If you do not understand the definition of addiction a little, then trying to understand, addiction can be compared to a addiction. Craving for something or being so dependent on something that your day cannot be lived without it is called addiction. Addiction is a more intense condition where you cannot function without that addicted thing. There is neither any benefit nor any harm in eating sugar if it is consumed in limited quantity.

Sugar vs jaggery vs honey

After the processing of sugar, the white sugar residue and the sugar actually do not have any benefits other than sweetness. Naturally, if we see, we do not get any minerals or vitamins from it. Or if we discuss about jaggery, then it is a combination of molasses which is at the final stage of making sugar but it is not processed completely, so some nutrients remain in it due to which its hype and market value increases. If you do not have proper minerals and vitamins, then you will have to eat about 100 gums of jaggery, which will not be good for health because 100 gums of jaggery contain calories, which can contribute to your weight gain. Now let us know that nutritional benefits are necessary in honey as compared to white sugar and at the same time it also has a little antioxidant, but the matter again comes back to the fact that if you want proper nutrition from honey also, then so for that also you will have to intake 100 grams, which is not recommended. If you want more knowledge

If you eat anything with one or two grams of sugar, jaggery or honey, then your body will not get much vitamins or minerals.

If you like the taste of one of the three things then you can choose it. If we talk about calories, there are about 19-20 grams in all of them. Honey or sugar, jaggery should be only a small part of your diet and not the entire diet.

Alternative of sugar

Here we come to know about artificial sweeteners or options like stevia. There are some claims in favour of artificial sweeteners as well as against them but the feeling is that for now, all the popular artificial sweeteners available in the market are safe to eat and should be used within limits. You can find artificial sweeteners in many types of products like diet coke, diet Pepsi etc. or even in sugar free products, you can find low calorie or zero calorie sweeteners. Stevia which is mostly treated as a natural sweetener can be counted as another substitute which is healthy and, in a way, has zero calories. Some people do not like its taste. By using these products, different types of products can be seen in the market, some make drinks, some make yogurts or some make sweets. But you must remember that it is not normal to consume sweet sugar or artificial sweeteners in the pursuit of eating healthy food.

Making healthier choice

There is sugar in everything, but that doesn’t mean that all those things should become a part of your diet. Consuming things in moderation becomes smart with time. There is an excess of sugar in everything, so we should consider sugar as sugar and consume it in limited quantity as per requirement

. The main thing is how is your diet for the whole day. If you want to more leaning my blog site then click blog.

Top five foods items to lose belly fat for naturally at home

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Introduction for belly fat

Belly fat—it’s stubborn, frustrating, and often the first thing people want to lose when starting their fitness journey. When your fat lose is better than your goal is to feel better in your clothes or reduce your risk of chronic diseases, targeting belly fat takes more than endless crunches or quick-fix diets. So, I share with you top five foods items to lose belly fat for naturally at home, sin ayurveda it said that when kappa dosha increased in your body there is a significant increase in belly fat so let me suggest some food. items that can help you reduce belly fat. you may not find the results immediately but with consistency you may achieve it

So, lets started on how to lose belly fat with foods naturally at home?

1 FENUGREEK OR METHI SEEDS

Methi seeds are loaded with many nutrients and one of which is galactomannan it is water-soluble content which helps to reduce the craving at odd time your metabolism also increases to a great extent which results in reduced belly fat.

All you have to do is take hand full of methi seeds roast them and then grind them up into a powder. have one tablespoonful of this powder every day in the morning wit a cup of warm water, this should be taken on an empty stomach, alternately you can soak the methi seeds overnight and have them in the morning on an empty stomach.

2 CINNAMOND

it has been researched that cinnamon increases the brown fat which is considered as goods this will ensure a reduction in the fat around belly region which is called as white fat in a saucepan boil 1 glass of water and add 1 cinnamon stick boil it until the water cells this will ensure a reduction in the fat around belly region which is called as white fat.

become half, have it every day in the morning with an on empty stomach. cinnamon will ensure the reduction of white fat around the belly and it also increases metabolic activates

3 DRY GINGER POWDER

lets start on top five foods items to lose belly fat for naturally at home third one is dry ginger powder

Dry ginger powder has agents which are thermogenic in nature this means that it as the ability to produce more heat by boosting metabolism which ensures the burning of excess fat

Take one tablespoon full of dry ginger powder which is called even as sooth with warm water and consume it, if you do not have powder then you can consume dry ginger in tea

4 BARELY OR JAU

This is a types of cereal that contains resistant starch this starch slows the digestion which keeps you satiated for a longer period and also helps to reduce cravings ,it is also rich in Fiber .this helps to reduce belly fat .you can replace rich with barley for dinner .the best way to have barley is to have it in the form of khichdi  instead of lentils and rice, you need to make khichdi with lentils and barely ,the best dinner anyone can have

HAPPLE

Apply have 4.5gm of fibre which is also called pectin, pectin again slows down the digestion and keeps way from craving in between meals .it is the 4pm snack when usually you take some junk foods with caffeine. one medium size apple will suffice the hunger pangs until dinner time.

Apple cinnamon tea is the best combination and both these ingredients play a crucial role in belly fat reduction

 

You can try either one or all these 5 different combinations to manage this belly fat.

You just have to be regular and consistent along with this exercising and walking is a must eat these various items to melt away the belly fat.

thank you guys …….