Kodi mtedza waku Brazil ungakulitse milingo yanu ya testosterone?

Zamkati

• Zomwe sayansi imanena
• Ubwino wina wa mtedza waku Brazil
• Kuopsa kodya mtedza wambiri waku Brazil
• Njira zachilengedwe zowonjezera milingo ya testosterone
• Mfundo yofunika

Testosterone ndiye mahomoni akulu amuna ogonana. Imagwira gawo lofunikira pakukula kwamwamuna, ndipo milingo yotsika imatha kukhudza magwiridwe antchito, malingaliro, mphamvu, kukula kwa tsitsi, thanzi la mafupa, ndi zina zambiri (,).

Mulingo wa hormone iyi mwachilengedwe umatsika ndi msinkhu, ndi kafukufuku wosonyeza kuti hypogonadism, vuto lomwe thupi silimatulutsa testosterone yokwanira, limakhudza 39% ya amuna azaka 45 ndikupitilira ku United States ().

Ngakhale hormone replacement therapy (HRT) ndiyo njira yofala kwambiri yochizira ma testosterone otsika, amuna ambiri amafunafuna zowonjezera zowonjezera kapena zakudya zomwe zingalimbikitse kuchuluka kwa testosterone.

Posachedwa, mtedza waku Brazil watchuka kwambiri pakati pa amuna, chifukwa akuti amathandizira kukweza milingo ya testosterone ndikuthandizira chonde.

Nkhaniyi ikufufuza zotsatira za mtedza waku Brazil pa testosterone.

Zomwe sayansi imanena

Mtedza waku Brazil akuti umakulitsa ma testosterone chifukwa chokhala ndi selenium yochuluka.

Kutulutsa 1-oun (28-gramu) kumapereka 988% ya Daily Value (DV) ().

Kafukufuku angapo wasonyeza kuti kumwa selenium supplement kumathandizira kusintha ma testosterone kapena kuthandiza kubereka kwamwamuna polimbikitsa umuna (,,).

Mwachitsanzo, kafukufuku wapa chubu loyesera m'maselo a nkhosa adapeza kuti kuwonjezera kwa ma selenium oyambitsa majini ndi njira zomwe zimathandizira kupanga testosterone ().

Momwemonso, kafukufuku wama sabata 26 mwa amuna 468 omwe ali ndi vuto lakubereka adazindikira kuti kutenga 200 mcg ya selenium pamodzi ndi 600 mg ya N-acetyl-cysteine ​​tsiku ndi tsiku kumachulukitsa kupanga testosterone, kuchuluka kwa umuna, ndi umuna, poyerekeza ndi placebo ().

Kafukufuku wina mwa amuna 690 omwe anali osabereka adawona kuti kutenga 200 mcg ya selenium pamodzi ndi mayunitsi 400 a vitamini E masiku 100 kwathandizira kuti umuna uziyenda bwino ndikuwonekera mwa 53% mwa omwe akutenga nawo mbali. Kuphatikiza apo, 11% yamwamuna omwe ali mu kafukufukuyu adatha kupatsa okondedwa awo pakati ().

Komabe, m'maphunziro ena, kudya kwambiri kwa selenium kudzera pazakudya kapena zowonjezera sizinakhudze kuchuluka kwa testosterone kapena kukhudza umuna wa umuna (,).

Komanso, nkoyenera kudziwa kuti ambiri mwa maphunzirowa amagwiritsa ntchito zowonjezera za selenium m'malo mwa chakudya chambiri mu selenium, monga mtedza waku Brazil.

Izi zikuwonetsa kufunikira kofufuza zambiri pazotsatira za mtedza waku Brazil pamiyeso ya testosterone makamaka.

Kafukufuku wina akuwonetsa kuti kudya kwambiri kwa selenium kumatha kupititsa patsogolo ma testosterone, umuna, komanso umuna. Komabe, maphunziro ena amafunikira kuti atsimikizire izi.

Ubwino wina wa mtedza waku Brazil

Kupatula pakukweza milingo ya testosterone ndikuthandizira kubereka kwamwamuna, mtedza waku Brazil walumikizidwa ndi zabwino zambiri zabwino zathanzi, kuphatikiza:

• Gwero labwino la ma antioxidants. Mtedza waku Brazil umadzitama ndi ma antioxidants, monga selenium, vitamini E, ndi phenols ngati ellagic acid. Selenium ikhozanso kukulitsa kuchuluka kwa glutathione peroxidase, enzyme yomwe imakhala ndi zida za antioxidant komanso yolimbana ndi kupsinjika kwa oxidative (,,).
• Thandizani kuthandizira chithokomiro. Mitedza ya ku Brazil ili ndi selenium yambiri, yomwe imathandizira kuthandizira kupanga mahomoni a chithokomiro. Chomerachi ndichofunikanso popanga mapuloteni omwe amateteza matenda anu a chithokomiro kuti asawonongeke (,).
• Zabwino mtima wanu. Amakhala ndi mafuta okhala ndi thanzi labwino, monga mafuta a polyunsaturated, ndipo adalumikizidwa ndi mafuta ochepetsa a LDL (oyipa) cholesterol komanso ma cholesterol a HDL (abwino),,).
• Zitha kuthandiza ubongo kugwira ntchito. Ma antioxidants ena amtedza waku Brazil, monga ellagic acid ndi selenium, amalumikizidwa ndi zoteteza kuubongo. Komanso, ellagic acid imatha kukhala ndi zinthu zokweza mtima (,,).
• Mutha kutsitsa shuga m'magazi. Kafukufuku wina apeza kuti kudya kwambiri mtedza wa ku Brazil kapena kuwonjezeredwa ndi selenium kumatha kuchepetsa kuchuluka kwa shuga m'magazi ndikuwonjezera mphamvu ya insulin (,).
• Zitha kuchepetsa kutupa. Zakudya zopitilira mtedza wa ku Brazil ndi selenium zalumikizidwa ndi kuchepa kwa zotupa chifukwa cha antioxidant katundu (,).

Ngakhale izi zikulonjeza, maphunziro owonjezera aumunthu amafunikira asanaperekedwe malingaliro okhudzana ndi mtedza waku Brazil wothandizira kuthana ndi izi.

Mtedza wa ku Brazil ndi gwero labwino la ma antioxidants, atha kukhala ndi zotsutsana ndi zotupa, ndipo amalumikizidwa ndi maubwino a chithokomiro, mtima, ubongo, ndi shuga m'magazi.

Kuopsa kodya mtedza wambiri waku Brazil

Ngakhale mtedza waku Brazil umapindulitsa, kudya kwambiri kungakhale kovulaza.

Kafukufuku wasonyeza kuti kudya zoposa 5,000 mcg wa selenium patsiku, kapena mtedza pafupifupi 50 waku Brazil, kumatha kuyambitsa selenium kawopsedwe ().

Zizindikiro za selenium kawopsedwe amaphatikizira m'mimba, kutaya tsitsi, misomali yopepuka, kutopa, zotupa pakhungu kapena zotupa, komanso kupweteka kwa minofu ndi mafupa. Zikakhala zovuta, selenium kawopsedwe angayambitse impso kulephera, mtima kulephera, kupuma kwamphamvu, komanso imfa (28).

Komabe, kufikira milingo ya kawopsedwe kudzera mu zakudya zokha ndizosowa.

Kafukufuku wina apeza kuti selenium yochulukirapo, makamaka kuchokera kuzowonjezera, imalumikizidwa ndi kuchepa kwa shuga m'magazi, komanso chiopsezo chachikulu cha matenda ashuga ndi khansa ya prostate (,,).

Selenium imakhala ndi magawo okwana 400 mcg patsiku, zomwe zikutanthauza kuti mutha kudya motere popanda zovuta. Izi ndizofanana ndi mtedza wokwana 4 waku Brazil patsiku ().

Yesetsani kuchepetsa mtedza umodzi mpaka atatu ku Brazil patsiku kuti mukhale otetezeka.

Kudya mtedza wambiri ku Brazil kumatha kukhala kovulaza chifukwa chokhala ndi selenium yambiri. Yesetsani kuchepetsa mtedza wanu ku Brazil kamodzi kapena atatu patsiku.

Njira zachilengedwe zowonjezera milingo ya testosterone

Ngakhale mtedza waku Brazil ungathandizire kukweza milingo ya testosterone, kafukufuku amafunika asanavomerezedwe pachifukwa ichi.

Mwamwayi, njira zina zowonjezera testosterone yanu zimathandizidwa ndi kafukufuku wina, kuphatikiza:

• Chitani masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi, makamaka kukweza masewera olimbitsa thupi komanso kupititsa patsogolo nthawi yayitali (HIIT), yakhala ikugwirizanitsidwa ndi ma testosterone apamwamba pakati pa amuna achikulire (,,).
• Muzigona mokwanira. Kuperewera kwa tulo kumalumikizidwa ndi kutsika kwa testosterone mwa anyamata ndi achikulire. Ganizirani maola 7-9 ogona usiku ().
• Yesetsani kuchepetsa nkhawa. Kupsinjika kwakanthawi kumatha kukweza milingo ya cortisol, yolumikizidwa ndi kutsika kwa testosterone. Kuchita masewera olimbitsa thupi nthawi zonse, kugona, kuseka, komanso kudya zakudya zopatsa thanzi kumatha kuchepetsa nkhawa (,).
• Kutaya mafuta owonjezera. Kafukufuku akuwonetsa kuti kunenepa kwambiri kumalumikizidwa ndi kutsika kwa testosterone, ndipo kuonda kungathandize kuthana ndi izi ().
• Idyani zakudya zabwino, zosiyanasiyana. Chakudya chopatsa thanzi chomwe chimaphatikizapo mapuloteni athanzi, mafuta, zipatso, ndiwo zamasamba komanso malire azakudya zoyera zitha kuthandizira kukulitsa testosterone (,,).

Nthawi zina, testosterone yotsika imatha kukhala chifukwa cha zovuta zamankhwala, chifukwa chake ndikofunikira kulankhula ndi omwe amakuthandizani ngati mukuganiza kuti muli ndi testosterone.

Zizindikiro zodziwika bwino zomwe zimachitika ndi testosterone wotsika zimaphatikizapo kutopa, kuyendetsa kotsika, kusowa kwa erectile, kukhumudwa, tsitsi, komanso kutayika kwa minofu ().

Kuchita masewera olimbitsa thupi pafupipafupi, kugona mokwanira, kuchepetsa nkhawa, kutaya mafuta ochulukirapo, komanso kudya zakudya zosiyanasiyana, zothandiza kukweza ma testosterone. Ngati mukukayikira kuti muli ndi ma testosterone ochepa, pemphani upangiri kwa omwe amakuthandizani.

Mfundo yofunika

Kafukufuku wapano wokhudza mtedza waku Brazil, testosterone, ndi kubala kwamwamuna ndizosakanikirana.

Ngakhale kafukufuku angapo adalumikiza kuchuluka kwa selenium ndi kuchuluka kwa ma testosterone komanso kusintha kwa umuna ndi mtundu, ena sanapeze chilichonse.

Izi zikuwonetsa kufunikira kofufuza zambiri m'derali, makamaka pazolumikizana pakati pa zakudya zomwe zili mu selenium, monga mtedza waku Brazil, ndi testosterone.

Ngati mukuganiza kuti mutha kukhala ndi ma testosterone ochepa, ndibwino kuti mukalankhule ndi omwe amakuthandizani musanayese chithandizo chachilengedwe, popeza kuchuluka kwa testosterone kumatha kuwonetsa zaumoyo.