8 Zvikafu Zvinoderedza Matanho eTesttosterone

Zvemukati

• 1. Soy uye Soy-Yakavakirwa Zvigadzirwa
• 2. Mindi
• 3. Licorice Mudzi
• 4. Oiriji Yemuriwo
• 5. Yakapiswa
• 6. Zvigadzirwa zvakagadziriswa
• 7. Doro
• 8. Nzungu
• Icho Chinokosha

Testosterone ihormone yebonde inoita basa rine simba muhutano.

Kuchengetedza hutano hwakakwana hwe testosterone kwakakosha kuti uwane mhasuru, kusimudzira basa repabonde uye kuwedzera simba ().

Pasina kutaura, shanduko mumatanho e testosterone akave akabatana neanoverengeka mamiriro ehutano, kusanganisira kufutisa, mhando 2 chirwere cheshuga, metabolic syndrome uye matambudziko emwoyo ().

Nepo zvinhu zvakawanda zvichibatanidzwa mukugadzwa kwe testosterone, chikafu chine hutano chakakosha kuchengetedza mwero mukutarisa uye kuvadzivirira kubva pakudonha zvakanyanya.

Heano zvisere zvisere zvekudya izvo zvinoderedza testosterone mazinga iwe aungade kutarisa.

1. Soy uye Soy-Yakavakirwa Zvigadzirwa

Kumwe kutsvagurudza kunoratidza kuti kugara uchidya zvigadzirwa zve soy zvakadai edamame, tofu, mukaka we soy uye miso zvinogona kukonzera kudonha mumazinga e testosterone.

Semuenzaniso, kumwe kuongorora muvarume makumi matatu nevashanu vakaona kuti kunwa soy protein kupatsanura kwemazuva makumi mashanu nemana zvakakonzera kudzikira kwemazinga e testosterone ().

Zvekudya zveSoy zvakare zvakakwirira mune phytoestrogens, zvinova zvirimwa-zvakavakirwa zvinhu zvinoteedzera mhedzisiro yeestrogen mumuviri wako nekushandura huwandu hwehomoni uye zvingangodzora testosterone ().

Kunyangwe kutsvagisa-kwevanhu kwakaganhurirwa, imwe rat ratidziro yakaratidza kuti kudya phytoestrogens kwakadzikira zvakanyanya mwero we testosterone uye huremu hweprostate ().

Nekudaro, kumwe kutsvagurudza kwakawana mhedzisiro inopesana, zvichiratidza kuti soy-yakavakirwa chikafu inogona kunge isingaite zvakanyanya seizvi zvikamu zvega zvega zvega.

Muchokwadi, kumwe kuongorora kukuru kwe gumi neshanu kwakaonekwa kuti zvekudya zvesoya zvaive zvisina zvazvingaita pamazinga e testosterone mune varume ().

Kuwedzera kutsvagurudza kunodiwa kuti unzwisise kuti zvigadzirwa zesoya seyese zvinogona kukanganisa mazinga e testosterone muvanhu.

Pfupiso Zvipfuwo uye zvidzidzo zvevanhu zvakawana kuti mamwe makomponi mune zvekudya zvine soy-anogona kudzikira mazinga e testosterone, asi kutsvagisa kuchiri kusajeka.

2. Mindi

Zvichida inonyanya kuzivikanwa nesimba rayo rine simba-rinozorodza zvivakwa, kumwe kutsvagurudza kunoratidza kuti mindi inogona kukonzera kunyura mumazinga e testosterone.

Kunyanya, spearmint uye peppermint - maviri mahebhu anorumbidza kubva kumindi yemhuri yezvirimwa - akaratidzirwa kuve anokanganisa zvakananga pa testosterone.

Imwe ongororo yemazuva makumi matatu mumakumi mana evakadzi yakaratidza kuti kunwa mushonga wemakwenzi tii zuva nezuva kwakakonzera kuderera kukuru mumazinga e testosterone ().

Saizvozvowo, chidzidzo chemhuka chakawana kuti kumisikidza mafuta epfumo akakosha kumakonzo kwemazuva makumi maviri kwakakonzera kudzikira kwemazinga e testosterone ().

Zvichakadaro, kumwe kudzidza kwemhuka kwakaratidza kuti kunwa peppermint tii kwakachinja mahormone mumakonzo, zvichikonzera kudzikira kwe testosterone, zvichienzaniswa neboka rinodzora ().

Nekudaro, yakawanda yekutsvagisa mint uye testosterone inotarisa kune vakadzi kana mhuka.

Yakakwira-mhando zvidzidzo zvevanhu zvinotarisa kune vese varume kana vakadzi zvinodiwa kuti uone kuti mint inobata sei testosterone mazinga mune ese varume nevakadzi.

Pfupiso Zvimwe zvidzidzo zvinoratidza kuti spearmint uye peppermint zvinogona kukonzera kudzikira kwezvikamu zve testosterone, asi kutsvagisa kusvika zvino kwakanangana nemhedzisiro kuvakadzi kana mhuka.

3. Licorice Mudzi

Licorice mudzi chinhu chinowanzo shandiswa kutapira zvihwitsi nezvinwiwa.

Ichowo mushonga unozivikanwa wepanyama mumushonga wakazara uye unowanzo shandiswa kurapa zvese kubva pakurwadziwa kusingaperi kusvika mukukosora kusingaperi ().

Mumakore achangopfuura, ongororo dzinoverengeka dzakawana kuti licorice inogona zvakare kukanganisa huwandu hwehomoni, zvingangotungamira mukudzikira kwe testosterone nekufamba kwenguva.

Mune kumwe kuongorora, varume makumi maviri neshanu vakadya magiramu manomwe e licorice midzi zuva nezuva, izvo zvakakonzera kudonha kwemakumi maviri nemasere muzana mumatunhu e testosterone mushure mevhiki rimwe chete ().

Chimwe chidzidzo chidiki chakaratidza kuti licorice inogona kudzikisa testosterone mwero muvakadzi futi, ichitaura kuti 3.5 magiramu e licorice zuva nezuva akaderera testosterone mazinga ne32% mushure meimwe chete yekutevera ().

Ramba uchifunga kuti izvi zvinoshanda kune licorice mudzi pane licorice candy, iyo kazhinji isina chero licorice midzi.

Pfupiso Licorice midzi yakaratidzirwa kudzikisa zvakanyanya mwero we testosterone mune vese varume nevakadzi.

4. Oiriji Yemuriwo

Mazhinji emafuta akajairika emuriwo, anosanganisira canola, soya, chibage uye mafuta ekotoni, anotakurwa ne polyunsaturated fatty acids.

Aya mafuta acids anowanzo kuverengerwa seyakanaka sosi yemafuta echikafu, asi anogona zvakare kudzikira mazinga e testosterone, sezvakataurwa nezvakawanda zvidzidzo.

Imwe ongororo mumakumi manomwe evarume yakaratidza kuti kazhinji kudya mafuta epolunsaturated kwakabatana neakanyanya akadzika testosterone mazinga ().

Chimwe chidzidzo muvarume gumi nevaviri chakatarisa mhedzisiro yekudya pamatanho e testosterone mushure mekurovedza muviri uye yakataura kuti polyunsaturated mafuta kudya kwaive kwakabatana nemazinga akaderera e testosterone ().

Nekudaro, kutsvagurudza kwazvino kushoma, uye ongororo zhinji dziri kucherechedzwa nediki saizi yesamu

Zvimwe zvepamusoro-soro zvidzidzo zvinodiwa kuti uongorore mhedzisiro yemafuta emiriwo pamazinga e testosterone mune huwandu hwevanhu.

Pfupiso Mazhinji maorivhi emiriwo akakwirira mumafuta epolyunsaturated, ayo anga achibatanidzwa nekudzikira kwemazinga e testosterone mune zvimwe zvidzidzo.

5. Yakapiswa

Flaxseed yakazara nemafuta-ane hutano moyo, fiber uye akasiyana akakosha mavitamini uye mamineral.

Uye zvakare, kumwe kutsvagurudza kunoratidza kuti zvinogona kukonzera kuderera kwemazinga e testosterone.

Izvi zvinodaro nekuti flaxseed yakakwira muLignans, ayo ari masanganiswa emiti anosunga testosterone uye kumanikidza kuti ibudiswe kubva mumuviri wako (,).

Uyezve, flaxseed yakafuma mu omega-3 fatty acids, iyo inogona kuve yakabatana nekudzikira kwe testosterone zvakare ().

Muchidzidzo chidiki chidiki mune varume makumi maviri neshanu vane gomarara reprostate, kuwedzera neflakisi uye kudzikira kwemafuta akawanda kwakaratidzwa kudzikisa zvakanyanya mwero we testosterone ().

Saizvozvowo, imwe nyaya yekuongorora yakaratidza zuva nezuva mafilakisi ekuwedzera anodzikira testosterone mumukadzi ane makore makumi matatu nerimwe ane polycystic ovary syndrome, mamiriro anozivikanwa nekuwedzera mahormone echirume muvakadzi ().

Nekudaro, zvimwe zviyero zvihombe-zvidiki zvinodiwa kuti uwedzere kuongorora mhedzisiro yeflakisi pamazinga e testosterone.

Pfupiso Flaxseed yakakwira mu lignans uye omega-3 fatty acids, ese ari maviri anogona kunge akabatanidzwa neakadzikira testosterone mazinga.

6. Zvigadzirwa zvakagadziriswa

Kunze kwekuwanzo kuve wakakwira mune sodium, macalorie uye neshuga yakawedzerwa, chikafu chakagadziriswa senge nyore chikafu, chikafu chakaomeswa nechando uye pre-yakarongedzwa tudyo zvakare inowanzo sosi yemafuta ekufambisa.

Mafuta eTrans - mhando isina mafuta yemafuta - akaunganidzwa nenjodzi yakawedzera yechirwere chemwoyo, rudzi rwechipiri chirwere cheshuga nekuzvimba (,,).

Uyezve, zvimwe zvidzidzo zvakawana kuti kugara uchidya mafuta ekuchinjisa kubva kunowanikwa senge chikafu chakagadziriswa kunogona kudzikira mazinga e testosterone.

Semuenzaniso, kumwe kuongorora kwakaitwa nevarume makumi maviri nevapfumbamwe kwakaratidza kuti avo vaidya huwandu hwakawanda kwazvo hwemafuta ekushambadzira vaive ne15% yakadzika masero e testosterone kupfuura avo vane yakaderera kudya.

Pamusoro pezvo, vaive zvakare ne 37% yakaderera mbeu yembeu uye kuderera kwe testicular vhoriyamu, iyo inogona kubatanidzwa nekudzikiswa testicular function (,).

Zvidzidzo zvezvipfuyo zvakaona zvakare kuti kuwanda kwemafuta ekufambisa kunogona kudzikisa huwandu hwe testosterone uye kutokanganisa kuita kwekubereka (,).

Pfupiso Zvikafu zvakagadziriswa zvinowanzo kuve zvakakwirira mumafuta ekushambadzira, ayo akaratidzirwa kudzikisa mwero we testosterone uye kukanganisa kushanda kwekubereka muzvidzidzo zvevanhu uye zvemhuka.

7. Doro

Ndichiri kunakirwa neapo neapo girazi rewaini nekudya kwemanheru kwave kwakabatana nehutano, zvidzidzo zvinoratidza kuti kunyanya kunwa doro kunogona kukonzera mazinga e testosterone kudzikira - kunyanya muvarume ().

Chidzidzo chevakuru gumi nevatanhatu vane hutano chakaratidza kuti kunwa magiramu makumi matatu nemakumi mana edoro pazuva, izvo zvakaenzana nezve 2-3 zvinwiwa zvinwiwa, kwakadzikira huwandu hwe testosterone mumarume ne6,8% kwevhiki nhatu ().

Chimwe chidzidzo chakaratidza kuti doro rakanyanyisa kudhakwa raibatanidzwa nekuwedzera testosterone mumadzimai asi kwakadzikira mazinga evarume ().

Nekudaro, humbowo hahuna kujekesa zvachose kana zvasvika pamhedzisiro yedoro pa testosterone.

Muchokwadi, zvese zvidzidzo zvevanhu nemhuka zvakave nemhedzisiro, pamwe nekumwe kutsvagurudza kunoratidza kuti doro rinogona kunyatsokwidza mwero we testosterone mune zvimwe zviitiko (,).

Kuenderera mberi nekutsvagisa kuchiri kudikanwa kuti unzwisise kuti madosi akasiyana edoro anokanganisa sei mazinga e testosterone muhuwandu hwevanhu.

Pfupiso Zvimwe zvidzidzo zvakaona kuti kunwa doro kunogona kudzikisira testosterone muvanhurume, asi ongororo yakaratidza zvinopesana.

8. Nzungu

Nutsu sosi huru yezvakawanda zvakakosha zvinovaka muviri, zvinosanganisira fiber, mafuta-ane hutano mafuta uye zvicherwa senge folic acid, selenium uye magnesium ().

Pamusoro pezvo, zvimwe zvidzidzo zvinoratidza kuti mamwe marudzi enzungu anogona kudzikira mazinga e testosterone.

Chimwe chidiki chidzidzo muvakadzi makumi matatu nevatanhatu vane polycystic ovary syndrome chakaratidza kuti walnuts nemaamondi zvakawedzera huwandu hwebonde mahormone anosunga globulin (SHBG) ne12.5% ​​uye 16%, zvichiteerana ().

SHBG rudzi rweprotein inosunga kune testosterone, iyo inogona kukonzeresa kuderera mumatanho e testosterone yemahara mumuviri wako ().

Nutsu zvakare anowanzo kuve akakwirira mu polyunsaturated fatty acids, ayo akave akabatanidzwa nekudzikira kwe testosterone mazinga mune zvimwe zvidzidzo (,).

Kunyangwe zviwanikwa izvi, kumwe kutsvagurudza kunodiwa kuti uone kuti mamwe marudzi enzungu angakanganisa sei mazinga e testosterone.

Pfupiso Chimwe chidzidzo chakawana kuti walnuts nemaarumondi zvakawedzera huwandu hweSHBG, puroteni inosunga testosterone mumuviri wako. Nutsu zvakare akakwirira mumafuta epolyunsaturated, ayo anogona kuve akabatanidzwa nekudzikisa testosterone mazinga.

Icho Chinokosha

Kuchinja dhayeti yako ndeimwe yenzira dzinoshanda kwazvo dzekuchengetedza matanho e testosterone ane hutano.

Kana iwe uine hanya nezve yakaderera testosterone nhanho, uchichinjisa kunze kweizvi testosterone-kudzikisa chikafu uye kuchitsiva icho chine hutano, chikafu chakazara zvimwe zvinogona kuchengetedza mwero kutarisa uye kusimudzira hutano hwako hwese.

Pamusoro pezvo, kuchengetedza mararamiro ane hutano, kuwana nguva yekurara yakawanda uye kurovedza muviri kwakakodzera mune zvawakaita mamwe matanho akakosha aunotora kuti uwedzere testosterone.