Zakudya 8 Zomwe Zimatsitsa Ma Testosterone

Zamkati

• 1. Zogulitsa Za Soy ndi Soy
• 2. Timbewu
• 3. Muzu wa Licorice
• 4. Mafuta a Masamba
• 5. Zofewa
• 6. Zakudya Zosinthidwa
• 7. Mowa
• 8. Mtedza
• Mfundo Yofunika Kwambiri

Testosterone ndimadzi ogonana omwe amatenga gawo lofunikira paumoyo.

Kukhala ndi testosterone wathanzi ndikofunikira kuti mukhale ndi minofu yambiri, kukonza zogonana komanso kukulitsa mphamvu ().

Osanenapo, kusintha kwa milingo ya testosterone kumalumikizidwa ndi matenda angapo, kuphatikizapo kunenepa kwambiri, mtundu wa 2 shuga, matenda amadzimadzi ndi mavuto amtima ().

Ngakhale zinthu zambiri zimakhudzidwa ndikuwongolera testosterone, kudya zakudya zopatsa thanzi ndikofunikira kuti muzitha kuwunika ndikuwathandiza kuti asatsike kwambiri.

Nazi zakudya 8 zomwe zimachepetsa ma testosterone omwe mungafune kuwayang'anira.

1. Zogulitsa Za Soy ndi Soy

Kafukufuku wina akuwonetsa kuti kudya pafupipafupi zinthu za soya monga edamame, tofu, mkaka wa soya ndi miso zitha kuyambitsa kutsika kwa testosterone.

Mwachitsanzo, kafukufuku wina mwa amuna 35 adapeza kuti kumwa mapuloteni a soya kudzipatula kwa masiku 54 kudapangitsa kuchepa kwa testosterone ().

Zakudya za soya zilinso ndi ma phytoestrogens ambiri, omwe ndi zinthu zopangidwa ndi mbewu zomwe zimatsanzira zotsatira za estrogen mthupi lanu posintha mahomoni komanso zomwe zingachepetse testosterone ().

Ngakhale kafukufuku wokhudzana ndi anthu ndi wocheperako, kafukufuku wamakoswe amodzi adawonetsa kuti kumwa phytoestrogens kumachepetsa kwambiri kuchuluka kwa testosterone ndi kulemera kwa prostate ().

Komabe, kafukufuku wina adapeza zotsatira zotsutsana, ndikuwonetsa kuti zakudya zopangidwa ndi soya sizingakhale ndi gawo limodzi ndi zigawo za soya zokhazokha.

M'malo mwake, kuwunika kwakukulu kwamaphunziro a 15 kunapeza kuti zakudya za soya sizinakhudze magulu a testosterone mwa amuna ().

Kafukufuku wowonjezera amafunikira kuti mumvetsetse momwe zinthu zonse za soya zimathandizira ma testosterone mwa anthu.

Chidule Kafukufuku wa zinyama ndi anthu apeza kuti mitundu ina yazakudya zopangidwa ndi soya imatha kutsitsa testosterone, koma kafukufuku akadali wosadziwika.

2. Timbewu

Mwinanso wodziwika bwino chifukwa champhamvu zake zotonthoza m'mimba, kafukufuku wina akuti timbewu timatha kuyambitsa timadzi ta testosterone.

Makamaka, spearmint ndi peppermint - zitsamba ziwiri zomwe zimachokera ku timbewu ta timbewu ta timbewu - tawonetsedwa kuti zimakhudza testosterone.

Kafukufuku wina wamasiku 30 mwa akazi a 42 adawonetsa kuti kumwa tiyi wazitsamba tsiku lililonse kumapangitsa kuchepa kwakukulu pamlingo wa testosterone ().

Momwemonso, kafukufuku wazinyama adapeza kuti kupatsa mafuta ofunikira amphongo kwa makoswe masiku 20 kudachepetsa ma testosterone ().

Pakadali pano, kafukufuku wina wazinyama adati kumwa tiyi wa peppermint kumasintha kuchuluka kwa mahomoni mu makoswe, zomwe zimapangitsa kutsika kwa testosterone, poyerekeza ndi gulu lolamulira ().

Komabe, kafukufuku wambiri wa timbewu tonunkhira ndi testosterone amayang'ana kwambiri azimayi kapena nyama.

Maphunziro apamwamba aumunthu omwe amayang'ana kwambiri amuna ndi akazi onse amafunikira kuti awone momwe timbewu timakhudzira magawo a testosterone mwa amuna ndi akazi.

Chidule Kafukufuku wina akuwonetsa kuti nthungo ndi peppermint zitha kupangitsa kuchepa kwa testosterone, koma kafukufuku mpaka pano wayang'ana kwambiri zomwe zimakhudza amayi kapena nyama.

3. Muzu wa Licorice

Muzu wa Licorice ndi chophatikiza chomwe chimakonda kugwiritsidwa ntchito kutsekemera maswiti ndi zakumwa.

Ndi njira yodziwikiratu yachilengedwe yochiritsira ndipo imagwiritsidwa ntchito pochiza chilichonse kuyambira kupweteka kosalekeza mpaka kutsokomola kosalekeza ().

M'zaka zaposachedwa, kafukufuku wambiri apeza kuti licorice imathandizanso kuchuluka kwa mahomoni, zomwe zitha kubweretsa kuchepa kwa testosterone pakapita nthawi.

Pakafukufuku wina, amuna 25 adadya magalamu 7 a mizu ya licorice tsiku lililonse, zomwe zidapangitsa kutsika kwa 26% pamlingo wa testosterone patangotha ​​sabata imodzi ().

Kafukufuku wina wocheperako adawonetsa kuti licorice imachepetsa ma testosterone mwa akazi nawonso, akunena kuti magalamu 3.5 a licorice tsiku lililonse amachepetsa kuchuluka kwa testosterone ndi 32% patangopita msambo ().

Kumbukirani kuti izi zikugwira ntchito pazu wa licorice osati maswiti a licorice, omwe nthawi zambiri samakhala ndi muzu wa licorice.

Chidule Mizu ya Licorice yawonetsedwa kuti ichepetsa kwambiri milingo ya testosterone mwa amuna ndi akazi.

4. Mafuta a Masamba

Mafuta ochuluka kwambiri a masamba, kuphatikiza canola, soya, chimanga ndi mafuta amtengo, amadzaza ndi mafuta a polyunsaturated acids.

Mafuta amcherewa nthawi zambiri amadziwika kuti ndiwo mafuta opatsa thanzi, koma amathanso kutsitsa kuchuluka kwa testosterone, monga kafukufuku wina wanenera.

Kafukufuku wina mwa amuna a 69 adawonetsa kuti mafuta omwe amamwa pafupipafupi amathandizidwa ndi ma testosterone otsika kwambiri ().

Kafukufuku wina mwa amuna khumi ndi awiri adayang'ana zovuta zakudya m'magulu a testosterone atatha kuchita masewera olimbitsa thupi ndipo adati mafuta omwe amapangidwa ndi polyunsaturated amalumikizidwa ndi testosterone ().

Komabe, kafukufuku waposachedwa ndi ochepa, ndipo maphunziro ambiri amawunika ndi pang'ono pokha kukula.

Kafukufuku wina wapamwamba kwambiri amafunika kuti muwone zovuta zamafuta azamasamba pamlingo wa testosterone mwa anthu onse.

Chidule Mafuta ambiri amasamba amakhala ndi mafuta ambiri a polyunsaturated, omwe amaphatikizidwa ndi kuchepa kwa testosterone m'maphunziro ena.

5. Zofewa

Mafuta amadzaza ndi mafuta athanzi lamtima, ulusi komanso mavitamini ndi michere yambiri.

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti zitha kupangitsa kuchepa kwama testosterone.

Izi ndichifukwa choti ma flaxseed amakhala ndi ma lignans ambiri, omwe ndi mankhwala omwe amalumikizana ndi testosterone ndikuwakakamiza kuti achotsedwe m'thupi lanu (,).

Kuphatikiza apo, flaxseed ili ndi omega-3 fatty acids, omwe amatha kulumikizidwa ndi kuchepa kwa testosterone komanso ().

Pakafukufuku kamodzi kakang'ono mwa amuna 25 omwe ali ndi khansa ya prostate, kuwonjezerapo mafuta ndi kuchepa kwamafuta ambiri adawonetsedwa kuti amachepetsa kwambiri ma testosterone ().

Mofananamo, kafukufuku wina yemwe adanenedwa kuti zowonjezera mavitamini tsiku ndi tsiku zidachepetsa milingo ya testosterone mwa mayi wazaka 31 yemwe ali ndi matenda a polycystic ovary, matenda omwe amadziwika ndi mahomoni owonjezera azimayi mwa akazi ().

Komabe, maphunziro owonjezera akulu amafunikira kuti athe kuwunikiranso zomwe zimakhudzidwa ndimankhwala a testosterone.

Chidule Mafuta amadzimadzi amakhala ndi lignans komanso omega-3 fatty acids, onse omwe atha kuphatikizidwa ndi kuchepa kwa testosterone.

6. Zakudya Zosinthidwa

Kuphatikiza pa kukhala ndi sodium wochuluka, zopatsa mphamvu ndi shuga wowonjezera, zakudya zopangidwa monga zakudya zosavuta, zakudya zachisanu ndi zokhwasula-khwasula zomwe zimapakidwa kale ndizomwe zimayambitsanso mafuta.

Mafuta a Trans - mafuta osavomerezeka - amalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima, mtundu wa 2 shuga ndi kutupa (,,).

Kuphatikiza apo, kafukufuku wina apeza kuti kudya mafuta osunthika ochokera kuzinthu monga zakudya zopangidwako kumatha kutsitsa testosterone.

Mwachitsanzo, kafukufuku wina mwa amuna 209 adawonetsa kuti omwe amadya mafuta ochulukirapo anali ndi testosterone yotsika 15% kuposa omwe amadya kwambiri.

Kuphatikiza apo, amakhalanso ndi 37% yocheperako umuna komanso kuchepa kwa testicular voliyumu, yomwe imatha kulumikizidwa ndi kuchepa kwa testicular function (,).

Kafukufuku wazinyama apezanso kuti kudya mafuta ochulukirapo kumatha kutsitsa testosterone komanso kungasokoneze magwiridwe antchito (,).

Chidule Zakudya zosinthidwa nthawi zambiri zimakhala zamafuta ambiri, omwe awonetsedwa kuti amachepetsa kuchuluka kwa testosterone ndikuwononga magwiridwe antchito mu maphunziro a anthu ndi nyama.

7. Mowa

Ngakhale kusangalala ndi tambula ya vinyo ndi chakudya chamadzulo kumalumikizidwa ndi maubwino azaumoyo, kafukufuku akuwonetsa kuti kumwa kwambiri kumatha kupangitsa kuchuluka kwa testosterone kutsika - makamaka mwa amuna ().

Kafukufuku mwa achikulire athanzi a 19 adawonetsa kuti kumwa 30-40 magalamu amowa patsiku, zomwe zimafanana ndi zakumwa zoziziritsa kukhosi 2-3, kuchepa kwama testosterone mwa amuna ndi 6.8% pamasabata atatu ().

Kafukufuku wina adanenanso kuti kuledzera kwambiri kumalumikizidwa ndi kuchuluka kwa testosterone mwa akazi koma kuchepa kwa amuna ().

Komabe, umboniwo sudamveke bwino pokhudzana ndi zotsatira za mowa pa testosterone.

M'malo mwake, maphunziro aanthu ndi nyama adakhala ndi zotsatira zosakanikirana, kafukufuku wina wosonyeza kuti mowa utha kukulitsa kuchuluka kwa testosterone nthawi zina (,).

Kafufuzidwe ena amafunikirabe kuti amvetsetse momwe mowa wosiyanasiyana umakhudzira magawo a testosterone mwa anthu onse.

Chidule Kafukufuku wina apeza kuti kumwa mowa kumatha kuchepa testosterone mwa amuna, koma kafukufuku wasonyeza zotsatira zotsutsana.

8. Mtedza

Mtedza ndi gwero lalikulu la michere yambiri, kuphatikiza fiber, mafuta athanzi pamtima ndi mchere monga folic acid, selenium ndi magnesium ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti mtedza wamtundu wina ungachepetse kuchuluka kwa testosterone.

Kafukufuku wocheperako mwa azimayi 31 omwe ali ndi polycystic ovary syndrome adawonetsa kuti ma walnuts ndi ma almond amawonjezera kuchuluka kwa mahomoni ogonana omwe amamanga globulin (SHBG) ndi 12.5% ​​ndi 16%, motsatana ().

SHBG ndi mtundu wa protein yomwe imamangirira testosterone, yomwe imatha kubweretsa kuchepa kwa testosterone yaulere mthupi lanu ().

Mtedza umakhalanso ndi mafuta ambiri a polyunsaturated, omwe amalumikizidwa ndi kuchepa kwa testosterone m'maphunziro ena (,).

Ngakhale izi zapezeka, kafukufuku wina amafunika kuti adziwe momwe mitundu ina ya mtedza ingakhudzire kuchuluka kwa testosterone.

Chidule Kafukufuku wina adapeza kuti walnuts ndi maamondi adachulukitsa kuchuluka kwa SHBG, puloteni yomwe imamangiriza testosterone mthupi lanu. Mtedza umakhalanso ndi mafuta a polyunsaturated, omwe amatha kulumikizidwa ndi kutsika kwa testosterone.

Mfundo Yofunika Kwambiri

Kusintha zakudya zanu ndi imodzi mwanjira zothandiza kwambiri kuti mukhale ndi ma testosterone athanzi.

Ngati mukuda nkhawa ndi kuchepa kwa testosterone, kusinthanitsa zakudya izi zotsitsa testosterone ndikuzisintha ndi zakudya zabwino, zakudya zonse zimatha kuyang'anira ndikuwongolera thanzi lanu lonse.

Kuphatikiza apo, kukhala ndi moyo wathanzi, kugona mokwanira komanso kuchita masewera olimbitsa thupi muntchito zanu ndi zina mwazinthu zofunikira zomwe mungachite kuti testosterone ikulitse.