Inogona here Nutswa dzeBrazil Kuwedzera Matanho Ako e Testosterone?

Zvemukati

• Zvinotaurwa nesainzi
• Dzimwe bhenefiti dzeBrazil nzungu
• Njodzi dzekudya dzakawandisa nzungu dzeBrazil
• Natural nzira dzekuwedzera testosterone mazinga
• Chinokosha

Testosterone ndiyo inonyanya kuita murume murume bonde mahormone. Inoita chinzvimbo chakakosha mukukura kwevanhurume, uye madanho epasi anogona kukanganisa kuita pabonde, kushushikana, masimba esimba, kukura kwebvudzi, hutano hwepfupa, uye zvimwe (,).

Nhanho dzehormoni iyi dzinodzikira nezera, nezvidzidzo zvinoratidza kuti hypogonadism, mamiriro umo muviri usingaburitse testosterone yakakwana, inokanganisa 39% yevarume vane makore makumi mana nemashanu zvichikwira muUnited States ().

Kunyangwe hormone kutsiva kurapa (HRT) ndiyo yakajairika nzira yekurapa yakaderera testosterone mazinga, varume vazhinji vanotsvaga zvakasikwa zvinowedzerwa kana chikafu chinogona kusimudzira iwo mazinga e testosterone.

Munguva pfupi yapfuura, nzungu dzeBrazil dzave kunyanya kufarirwa pakati pevarume, sezvo zvichinzi zvinobatsira kusimudza mazinga e testosterone uye kubatsira kubereka.

Ichi chinyorwa chinoongorora zvinoitika zveBrazil nzungu pa testosterone.

Zvinotaurwa nesainzi

Nzungu dzeBrazil dzinonzi dzinosimudzira mazinga e testosterone nekuda kwavo kwakanyanya selenium zvemukati.

1-ounce (28-gramu) kushumira kunopa kubvisa 988% yeDaily Value (DV) ().

Ongororo dzinoverengeka dzakaratidza kuti kutora selenium yekuwedzera kunogona kusimudzira mazinga e testosterone kana kubatsira kubereka kwevanhurume nekusimudzira mhando yembeu (,,).

Semuenzaniso, bvunzo-chubhu yekuongorora mumasero emakwai yakawana kuti kuwedzera ne selenium yakagadziriswa magene uye nzira dzakasimudzira kugadzirwa kwe testosterone ().

Saizvozvowo, ongororo yemavhiki makumi maviri nematanhatu muvarume mazana mana nevasere vane kushaya mbereko yakacherekedza kuti kutora 200 mcg yeselenium pamwe ne600 mg yeN-acetyl-cysteine ​​zuva nezuva yakawedzera kugadzirwa kwe testosterone, huwandu hwembeu, uye mhando yembeu, zvichienzaniswa ne placebo ().

Kumwe kuongorora kwakaitwa nevarume mazana matanhatu nemakumi masere vane kushaya mbereko kwakacherekedza kuti kutora 200 mcg yeselenieni pamwe nezvikamu mazana mana zvevitamini E kwemazuva zana kwakavandudza hutachiona hwemurume uye kutaridzika mu53% yevatori vechikamu. Uyezve, 11% yevarume vari muchidzidzo vakakwanisa kuitisa vavakaroorana navo pamuviri ().

Zvisinei, mune zvimwe zvidzidzo, kudya kwakanyanya kwe selenium kuburikidza nezvikafu kana zvinowedzeresa zvainge zvisina kana chiyero pamazinga e testosterone kana zvakashata zvakakanganisa urume motility (,).

Zvakare, zvakakosha kuti uzive kuti mazhinji ezvidzidzo izvi anoshandisa selenium zvinowedzeredza pane chikafu chakakwira selenium, senge nzungu dzeBrazil.

Izvi zvinosimbisa kudiwa kwekumwe kutsvagisa pamusoro peBrazil nzungu mhedzisiro pamatanho e testosterone zvakanyanya.

Zvimwe zvidzidzo zvinoratidza kuti kwakawanda selenium kudya kunovandudza mwero we testosterone, hurume, uye hunhu hwembeu. Zvakadaro, zvimwe zvidzidzo zvinodiwa kuratidza izvi.

Dzimwe bhenefiti dzeBrazil nzungu

Kunze kwekusimudza mazinga e testosterone nekubatsira kubereka kwevanhurume, nzungu dzeBrazil dzakabatanidzwa kune mamwe akawanda mabhenefiti ehutano anobatsira, anosanganisira:

• Kwakanaka sosi ye antioxidants. Miti yeBrazil inozvirumbidza antioxidants, senge selenium, vhitamini E, uye phenols senge ellagic acid. Selenium inogona zvakare kusimudza mazinga e glutathione peroxidase, enzyme ine antioxidant zvimiro uye inorwisa oxidative kusagadzikana (,,).
• Batsira kutsigira utachiona basa. Nzungu dzeBrazil dzakakwira selenium, iyo inobatsira kutsigira kugadzirwa kwehormone mahormone. Izvi zvinovaka muviri zvakare zvakakosha pakugadzira mapuroteni anodzivirira gland rako kubva kukuvara (,).
• Yakanakira moyo wako. Ivo vakakwira mumafuta ane hutano hwemoyo, senge polyunsaturated mafuta, uye akave akabatanidzwa kune akaderera ezinga reLDL (yakaipa) cholesterol uye akakwira mwero weHDL (yakanaka) cholesterol (,).
• Inogona kubatsira huropi kushanda. Mamwe antioxidants muBrazil nzungu, senge ellagic acid uye selenium, zvakabatanidzwa kune zvinodzivirira pauropi. Zvakare, ellagic acid inogona kuve neyekusimudzira mamiriro (,,).
• Dai kudzikisa mashuga eropa. Zvimwe zvidzidzo zvakaona kuti kudya kwakanyanya muBrazil nzungu kana kuwedzererwa neselenium kunogona kudzikisa huwandu hweshuga yeropa uye nekuvandudza insulin kunzwa (,).
• Inogona kudzora kuzvimba. Kudya kwakakwirira muBrazil nzungu uye selenium zvakabatanidzwa kune zvakadzikiswa mamaki ekuzvimba nekuda kwavo antioxidant zvivakwa (,).

Nepo zviwanikwa izvi zviri kuvimbisa, zvimwe zvidzidzo zvevanhu zvinodiwa pasati paitwa kurudziro maererano neBrazil nzungu 'mukana wekubatsira kubata aya mamiriro.

Miti yeBrazil ndiyo yakanaka sosi ye antioxidants, inogona kunge iine anti-kupisa mhedzisiro, uye yakabatanidzwa kune zvakanaka kune iyo gland yegland, moyo, huropi, uye huwandu hweshuga yeropa.

Njodzi dzekudya dzakawandisa nzungu dzeBrazil

Kunyangwe nzungu dzeBrazil dzichipa mabhenefiti ehutano, kudya zvakawandisa kunogona kukuvadza.

Kutsvagurudza kwakaratidza kuti kudya zvinopfuura zviuru zvishanu mcg zveselenium pazuva, kana angangoita makumi mashanu emiti yeBrazil, zvinogona kukonzera selenium chepfu ().

Zviratidzo zve selenium chepfu zvinosanganisira zvemudumbu nyaya, kurasikirwa nevhudzi, brittle zvipikiri, kuneta, ganda maronda kana mapundu, uye mhasuru uye kubatana marwadzo. Muzviitiko zvakakomba, selenium chepfu inogona kukonzera itsvo kutadza, kutadza kwemoyo, kwakanyanya kufema kunetseka chirwere, uye kunyangwe rufu (28).

Zvisinei, kusvika kune huturu kuburikidza nekudya chete hazviwanzoitiki.

Zvimwe zvidzidzo zvakawana kuti selenium yakawandisa, kunyanya kubva kune zvinowedzera, zvakabatana nehurombo hweshuga muropa, pamwe nenjodzi yakakura yeshuga uye gomarara reprostate (,,).

Selenium ine inoregererwa yekumusoro yekudyiwa mwero we400 mcg pazuva, zvinoreva kuti unogona kudya zvakachengetedzeka kusvika pamari iyi pasina mhedzisiro. Izvo zvakaenzana ne4 avhareji-saizi yeBrazil nzungu pazuva ().

Edza kuzvidzikisira kune imwe kusvika kumatatu eBrazil nzungu pazuva kuti ugare wakachengeteka.

Kudya nzungu dzakawandisa dzeBrazil kunogona kukuvadza nekuda kwavo kwakanyanya selenium zvemukati. Edza kudzikamisa yako yekuBrazil nut kudya kune imwe kusvika kumatatu pazuva.

Natural nzira dzekuwedzera testosterone mazinga

Kunyangwe nzungu dzeBrazil dzingangobatsira kukwidziridza mazinga e testosterone, kumwe kutsvagurudza kunodiwa kusati kwambokurudzirwa pachinangwa ichi.

Neraki, mamwe marongero ekusimudzira ako testosterone mazinga anotsigirwa nekumwe kutsvagisa, kusanganisira:

• Rovedza muviri. Kuita maekisesaizi, kunyanya kusimudza huremu uye kukwirira-kwakasimba nguva yekudzidziswa (HIIT), kwave kwakabatana nemazinga epamusoro e testosterone pakati pevarume vakuru (,,).
• Wana nguva yakawanda yekurara. Kushayikwa kwekurara kwakabatanidzwa nekudzikisa testosterone mazinga mumajaya nevakuru varume. Vavarira kwemaawa 7-9 ekurara husiku husiku ().
• Vavarira kuderedza kunetseka. Yenguva refu kushushikana kunogona kusimudza mazinga ecortisol, ayo akabatana nekudzikisa testosterone mazinga. Kugara uchirovedza muviri, kurara, kuseka, uye kudya zvine hutano zvese zvinogona kubatsira kudzikisira kushushikana (,).
• Deredza mafuta akawandisa. Kutsvagisa kunoratidza kuti kufutisa kwakabatana nematanho epasi e testosterone, uye kurasikirwa uremu kunogona kubatsira kurwisa izvi ().
• Idya chikafu chine hutano, chakasiyana. Kudya kwakaringana uko kunosanganisira mapuroteni ane hutano, mafuta, michero, uye miriwo uye miganho yekudya kwakanatswa kunogona kubatsira kuwedzera mazinga e testosterone (,,).

Mune zvimwe zviitiko, testosterone yakaderera inogona kunge yakakonzerwa nehutano hwepasi, saka zvakakosha kutaura nemupi wako wezvehutano kana iwe uchifunga kuti une testosterone yakaderera.

Zviratidzo zvakajairika zvinoitika nepasipo testosterone zvinosanganisira kuneta, kudzika pabonde kutyaira, kusagadzikana kwe erectile, kushushikana, kurasikirwa nevhudzi, uye kurasikirwa kwemhasuru ().

Kugara uchirovedza muviri, kurara zvakakwana, kudzikisira kushushikana, kurasikirwa nemafuta akawandisa, uye kudya kudya kune hutano, kwakasiyana kunogona kubatsira kukwidziridza mwero we testosterone. Kana iwe uchifungidzira kuti une yakaderera testosterone nhanho, tsvaga kuraira kubva kune wako wekuchengeta hutano mupi.

Chinokosha

Tsvagiridzo yazvino pamusoro peBrazil nzungu, testosterone, uye kubereka kwemurume kwakasanganiswa.

Nepo zvidzidzo zvakati wandei zvakabatanidza yakakwira selenium yekudyiwa kune yakawedzera testosterone mazinga uye nekuvandudza urume motility uye mhando, vamwe havana kuwana mhedzisiro.

Izvi zvinoratidzira kudiwa kwekutsvagisa munzvimbo ino, kunyanya pahukama pakati pezvikafu zvakakwirira muSelenium, senge nzungu dzeBrazil, uye testosterone.

Kana iwe uchifunga kuti unogona kunge uine yakaderera testosterone nhanho, zviri nani kutaura nemubatsiri wako wehutano usati waedza kurapa kwechisikigo, sezvo mashoma testosterone matanho anogona kuratidza mamiriro ehutano ari pasi.