Yuav ua li cas nce testosterone

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Phau ntawv qhia txog cov txheej txheem ntuj thiab nyab xeeb.

Testosterone yog dab tsi thiab vim li cas nws thiaj li nce?

Testosterone yog lub ntsiab ntawm txiv neej pw hormone. Nws qib yog li ntawm 300 txog 1,000 ng / dl thiab tuaj yeem txo qis rau ntau yam: hnub nyoog, qhov hnyav, ntau yam kab mob. Nov yog qee cov cim qhia tsis ncaj uas koj tuaj yeem xav tias tsis muaj testosterone:

• Txo libido thiab teeb meem erection.
• Txo cov phev ntim.
• Poob plaub hau ntawm lub taub hau, ntsej muag thiab lub cev.
• Poob ntawm cov leeg nqaij thiab rog nce.
• Osteoporosis los yog pob txha fractures vim muaj zog fragility.
• Kev xav hloov, kev nyuaj siab, chim siab, tsis muaj concentration.
• Txo kev ua kis las.

Cov cim saum toj no tsis tas yuav cuam tshuam nrog qib testosterone, tab sis yuav qhia tau tias tsis muaj testosterone. Txhawm rau kom paub meej txog qib ntawm cov tshuaj hormones, koj yuav tsum xeem dhau qhov kev xeem thiab, yog tias nws qis tiag tiag, nrog kws kho mob rau daim ntawv sau tshuaj kho mob.

Nyob rau tib lub sijhawm, yog tias cov tshuaj hormones nyob rau hauv qhov qub, koj tuaj yeem nce testosterone thiab sau tau ntau yam txiaj ntsig los ntawm nws: poob ceeb thawj, tsim cov leeg nqaij, txhim kho kev ua kis las thiab kev ua haujlwm ntawm kev sib deev.

Dab tsi yog qhov txhawb nqa testosterone?

Hauv cov tshuaj thiab kev ua kis las, kev txhaj tshuaj thiab gel yog siv los ua kom cov qib testosterone.

Txawm li cas los xij, thaum nws los txog rau cov tshuaj hormones, qhov ntau lub hauv paus ntsiab lus zoo tsis ua haujlwm. Yog tias koj qib testosterone nyob rau hauv ib txwm muaj, ntau ntau ntawm cov tshuaj hormones tuaj yeem ua rau koj txoj kev pheej hmoo ntawm kab mob plawv thiab tsis zoo rau cov pob txha noj qab haus huv. Yog li ntawd, cov tshuaj testosterone yog qhov zoo tshaj plaws uas yog qhov chaw kawg. Thaum nws los, tus kws kho mob yuav hais.

Hmoov zoo, muaj pov thawj thiab muaj kev nyab xeeb txoj hauv kev los nce testosterone ntau lawm yam tsis muaj kev txhaj tshuaj: tig rau lub cev ua si, txhim kho kev pw tsaug zog thiab noj zaub mov zoo, thiab tshem tawm kev ntxhov siab.

Koj tuaj yeem sim ib txoj hauv kev, tab sis nws yog qhov zoo dua los siv lawv ua ke. Tsis zoo li cov tshuaj hormones, lawv yuav tsis ua rau muaj kev nce qib ntawm testosterone ntau dhau thiab tsuas yog yuav muaj txiaj ntsig.

Yuav ua li cas hloov koj lub neej los txhawb testosterone?

Tau pw txaus

Feem ntau ntawm cov testosterone niaj hnub yog synthesized thaum pw tsaug zog. Nrog rau kev pw tsaug zog ntev, lub cev tsuas yog tsis muaj sijhawm los tsim testosterone.

Nws txaus kom tsaug zog tsawg dua 5 teev hauv ib hnub rau ib lub lis piam, thiab qib testosterone yuav txo qis 15%.

Pw tsaug zog rau 8 teev, tiv thaiv koj tus kheej ntawm koj lub xov tooj smartphone, lwm qhov chaw ntawm lub teeb xiav thiab haus dej haus cawv thaum yav tsaus ntuj, da dej sov ua ntej pw.

Tswj kev ntxhov siab thiab kev xav

Cov lus teb rau kev ntxhov siab feem ntau yog nyob ntawm tus neeg tus kheej cov yam ntxwv, tshwj xeeb tshaj yog, theem ntawm extraversion, qhib siab rau kev paub tshiab thiab muaj peev xwm los tswj kev ua phem. Nws muab tawm tias cov neeg uas tswj hwm lawv tus kheej zoo dua, testosterone nce thaum muaj kev ntxhov siab.

Cov kws tshawb fawb kwv yees tias qhov no yuav yog vim muaj kev sib txuas ntawm amygdala, lub paj hlwb lub luag haujlwm rau kev xav, thiab prefrontal cortex, uas pab tswj kev xav thiab txiav txim siab. Qhov kev sib txuas no muaj zog dua, kev tswj tus kheej zoo dua thiab ntau dua testosterone.

Txawm li cas los xij, qhov no tsuas yog siv rau kev ntxhov siab luv luv xws li kev ntxhov siab ua ntej kev kuaj mob. Kev ntxhov siab ntev ntev, suav nrog kev txhawj xeeb txog cov xwm txheej yav tom ntej, nce qib cortisol thiab txo qis testosterone.

Hmoov tsis zoo, tsis yog txhua tus tuaj yeem tshem tawm cov kev ntxhov siab. Txhua yam uas tseem tshuav yog hloov kho thiab txhim kho koj lub neej kom txo qis kev tsis xis nyob. Cov tswv yim tswj kev ntxhov siab yuav pab tau koj hauv ib feem: kev xav, ua pa ua pa, thiab taug kev.

Tsis txhob deev thiab masturbation rau ib lub lim tiam

Testosterone muaj feem cuam tshuam ncaj qha rau kev sib deev muaj siab, tab sis zaus ntawm kev sib deev thiab masturbation tsis cuam tshuam rau nws qib. Txawm li cas los xij, muaj qee qhov pov thawj tias testosterone tuaj yeem txhawb nqa lub sijhawm luv luv ntawm ib mus rau peb lub lis piam.

Hauv ib txoj kev tshawb fawb, testosterone dhia 145.7% nyob rau hnub xya ntawm abstinence. Txawm li cas los xij, kev tsis lees paub ntxiv los ntawm kev sib deev thiab kev ua kom tiav tsis tau ua rau nws nce ntxiv.

Nws tsis paub tias ntev npaum li cas abstinence cuam tshuam rau qib testosterone, tab sis cov kws tshawb fawb xav tias nws tsis zoo. Yog li ntawd, nws ua rau kev txiav txim siab tsis txhob sib deev tsuas yog rau lub sijhawm luv luv ntawm testosterone, piv txwv li, txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhim kho kev sib tw kis las.

Yuav ua li cas noj kom boost testosterone?

Tsis txhob txiav cov calories uas tsis tsim nyog

Kev noj zaub mov uas tsis muaj calorie tsis zoo cuam tshuam rau qib testosterone, tab sis yog tias koj muaj ntau qhov hnyav, xws li kev tswj hwm yuav pab tau. Hauv cov txiv neej rog rog, testosterone yog txo los ntawm 50-60% piv rau cov neeg hnyav li qub, thiab kev poob phaus yuav pab kom nce qib ntawm cov tshuaj no.

Yog tias koj lub cev qhov Performance index (BMI) nyob rau hauv qhov qub, noj ntau calorie ntau npaum li koj siv.

Noj txaus rog

Cov zaub mov muaj roj tsawg - 15-25% ntawm tag nrho cov calories los ntawm cov rog - txo qis testosterone qib. Qhov tseeb yog tias cov tshuaj no yog tsim los ntawm cov roj cholesterol, thiab thaum noj cov rog los ntawm cov zaub mov raug txwv, lub cev tsis muaj cov khoom nyoos txaus los tsim cov androgens.

Txawm li cas los xij, qhov no tsis tau txhais hais tias koj yuav tsum tsuas yog noj cov zaub mov uas muaj cov roj cholesterol. Yog lawm, cov roj saturated los ntawm cov nqaij, butter, thiab cov khoom siv mis nyuj nce qib testosterone, tab sis cov roj zaub ua tau zoo, thiab qee zaum kuj zoo dua.

Hauv ib txoj kev tshawb fawb, cov txiv neej noj 25 grams butter rau ob lub lis piam thiab tom qab ntawd hloov mus rau 25 ml ntawm txiv roj roj lossis argan roj, uas yog nplua nuj nyob rau hauv omega-9-unsaturated fatty acids. Tom qab peb lub lis piam, cov neeg koom nrog testosterone qib nce 17.4% (txiv ntseej) thiab 19.9% (argan).

Tab sis trans rog los ntawm kev lag luam khoom qab zib thiab khoom noj ceev, ntawm qhov tsis sib xws, txo testosterone. Hauv cov txiv neej uas haus cov roj ntau ntau, qib ntawm cov tshuaj hormones txo los ntawm 15%. Yog li, WHO pom zoo kom noj 30% ntawm koj cov calories txhua hnub los ntawm cov roj tsis muaj roj thiab tsuas yog 10% ntawm cov roj saturated. Tsom ntsoov rau cov qauv no thiab xaiv cov zaub mov zoo kom tsis txhob muaj rog, tab sis kuj tseem tsim nyog micronutrients.

Xaiv cov khoom tsim nyog

Ntxiv rau cov rog, testosterone ntau lawm yuav tsum muaj magnesium, zinc thiab vitamin D. Hauv qab no yog cov npe ntawm cov khoom uas muaj cov tshuaj no rau ib qib lossis lwm qhov:

• Almonds, cashews, Brazil txiv ntoo, pistachios, txiv laum huab xeeb - ntau cov rog noj qab haus huv, nplua nuj nyob hauv magnesium thiab zinc.
• Cov ntses rog yog cov rog noj qab haus huv, nplua nuj nyob hauv magnesium, vitamin D.
• Cov nqaij nruab deg yog ib qhov chaw ntawm zinc.
• Avocado - muab cov rog zoo thiab magnesium.
• Taum, lentils yog nplua nuj nyob rau hauv magnesium thiab zinc.
• Qe - muaj roj, roj cholesterol, zinc thiab vitamin D.
• Nqaij nyuj thiab nqaij npuas yog ib qhov chaw ntawm cov roj saturated thiab zinc.
• Mis, butter, cheese - vitamin D, zinc, saturated rog.
• Buckwheat, oatmeal - nplua nuj nyob rau hauv magnesium thiab zinc.
• Pumpkin thiab flax noob yog ib qhov chaw ntawm magnesium thiab zinc, rog.
• Txiv tsawb yog nplua nuj nyob rau hauv magnesium.
• Txiv roj roj - muaj cov roj unsaturated, pab txhawb kev nqus ntawm cov cholesterol.
• Tsaus chocolate yog ib qhov chaw ntawm magnesium thiab zinc thiab nplua nuj nyob rau hauv cov rog.
• Spinach yog ib qhov chaw ntawm magnesium.

Nws tseem yog ib qho tsim nyog kom tsis txhob haus cawv: nws cuam tshuam rau kev ua haujlwm ntawm lub cev xeeb tub, ua rau lub hlwb puas thiab txo qis testosterone ntau lawm.

Yuav ua li cas cob qhia kom nce testosterone?

Yuav luag txhua qhov kev ua si lub cev muaj txiaj ntsig zoo rau qib testosterone, tab sis yog tias koj xav tau qhov siab tshaj plaws, xaiv qee hom kev tawm dag zog.

Sim High Intensity Interval Training (HIIT)

Nws yog ib txoj kev cob qhia uas luv luv ntawm kev ua haujlwm ntawm qhov siab tshaj plaws lossis qhov siab tshaj plaws yog hloov nrog lub sijhawm so lossis rov ua haujlwm. Tsis tas li ntawd, HIIT tuaj yeem yog ob qho tib si nrog qhov hnyav dawb, ob qho tib si hauv kev sib tw, thiab nrog cov hom kev sib tw ntawm cardio - khiav, caij tsheb kauj vab, rowing.

Tsis zoo li ntev, qaug zog khiav uas txo qis testosterone, HIIT zaug yuav siv sij hawm tsawg dua, tso koj lub siab thiab nce qib ntawm txiv neej pw ua ke.

Ua kev cob qhia lub zog

Qhov no yog qhov ua tau zoo tshaj plaws thiab ua pov thawj txoj hauv kev kom nce testosterone. Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm koj qhov kev cob qhia lub zog, siv cov lus qhia hauv qab no.

• Xaiv cov kev tawm dag zog sib koom ua ke yooj yim. Barbell squats, deadlifts, lub rooj ntev zaum thiab sawv presses, khoov-tshaj kab, thiab lwm yam uas koom nrog ntau cov pob qij txha thiab cov leeg nqaij ib zaug tsim cov leeg zoo tshaj plaws thiab nce testosterone zoo.
• Ua kom koj lub ntim kev cob qhia. Kev teeb tsa ntau dua thiab rov ua dua, nrog rau qhov hnyav ua haujlwm, ntau qib testosterone nce.
• Tsis txhob ua txhua yam rau cov leeg tsis ua haujlwm. Kev tawm dag zog ob peb zaug hauv kev cia siab nce qib testosterone ntau dua tom qab kev tawm dag zog dua li ua haujlwm tawm ntawm reps.
• Kho qhov ntim thiab qhov hnyav kom tsis txhob overtraining. Yog lawm, kev tawm dag zog lub cev nce qib testosterone, tab sis yog tias koj lub cev tsis tuaj yeem tswj hwm kev ntxhov siab, koj tuaj yeem dhau los ua kev cob qhia. Hauv lub xeev no, lub plawv dhia dhia nce siab, qhov ntsuas tau nqis mus, kev tiv thaiv qis dua, koj pheej xav tias nkees, ntsib teeb meem nrog kev pw tsaug zog, qib testosterone poob,,, kev ua haujlwm ntawm kev sib deev txo. Yuav kom tsis txhob ntes overtraining, nce lub load maj mam thiab tsis txhob hnov qab txog kev rov qab los.

Dab tsi ntxiv Kuv tuaj yeem noj los txhawb Testosterone?

Feem ntau cov tshuaj ntxiv rau kev nce testosterone yog qhov tshawb fawb tsis txaus lossis muaj qhov tsis sib haum xeeb: hauv ib qho kev sim lawv muab cov txiaj ntsig zoo, hauv lwm qhov lawv tsis ua. Ntawm no yog ib daim ntawv teev cov tshuaj ntxiv uas tau cuam tshuam nrog tsawg kawg qee qhov txiaj ntsig zoo.

Vitamin D3

Vitamin D3 (cholecalciferol) yog ib tug fat-soluble vitamin uas peb lub cev synthesizes siv UV rays los yog tau txais nyob rau hauv cov zaub mov. Hauv cov cheeb tsam uas tsis muaj hnub ci, tib neeg nyiam ntsib qhov tsis muaj nws.

Ib txoj kev tshawb nrhiav pom tias kev noj cov vitamin D3 txhua hnub rau ib xyoos ua rau muaj kev nce ntxiv thiab qib testosterone dawb. Tsis tas li ntawd, tsis txhob hnov qab ntxiv koj cov zaub mov nrog cov khoom noj uas muaj cov vitamin no.

Ashwagandha

Hauv ib txoj kev tshawb fawb, ntxiv nrog 5 grams ib hnub rau peb lub hlis nce qib testosterone los ntawm 10-22% hauv cov txiv neej infertile. Hauv lwm txoj kev tshawb fawb, noj 300 mg ntawm ashwagandha extract ob zaug ib hnub rau 8 lub lis piam nce qib testosterone ntau npaum li 80%, pab tsim cov leeg nqaij ntau, thiab poob 2% rog ntau dua li kev cob qhia tsis muaj zog ntxiv.

Kev tshawb fawb tsis ntev los no kuj tau pom cov txiaj ntsig zoo los ntawm kev noj ashwagandha extract. Cov naj npawb muaj ntau yam me me: testosterone nce 14, 7% hauv 8 lub lis piam. Qhov no tuaj yeem piav qhia los ntawm lub hnub nyoog ntawm cov neeg koom nrog: hauv thawj txoj kev tshawb fawb, cov tshuaj ntxiv tau coj los ntawm cov txiv neej hnub nyoog 18-50 xyoo, hauv qhov thib ob - 40-70 xyoo, thiab txawm tias rog dhau.

D-aspartic acid

Hauv ib txoj kev tshawb fawb, sodium D-aspartate supplementation tau nce cov neeg koom nrog qib testosterone; nyob rau hauv lwm qhov, nws tsis tau tsim ib qho txiaj ntsig ntxiv rau kev cob qhia lub zog. Cov kws tshawb fawb xav tias D-aspartic acid tuaj yeem pab cov neeg uas muaj testosterone tsawg, tab sis tsis nce siab dua li ib txwm muaj.

Tribulus creeping (Tibulus Terrestris)

Nws yog tshuaj ntsuab ntxiv - ib qho extract hauv daim ntawv capsule. Nyob rau hauv ib txoj kev tshawb no, peb lub hlis ntawm tshuaj ntsuab supplementation nce testosterone qib los ntawm 16% nyob rau hauv cov txiv neej nrog erectile kawg. Nyob rau tib lub sijhawm, kev tshawb fawb ntawm cov tub ntxhais hluas cov neeg tseem ceeb ncaws pob thiab cov neeg noj qab haus huv nrog cov qib testosterone ib txwm pom tsis muaj txiaj ntsig los ntawm cov tshuaj ntsuab ntxiv.

Fenugreek

Lwm nrov tshuaj ntsuab testosterone ntxiv. Nws tau xav tias yuav pab txo cov enzymes uas hloov testosterone rau estrogen. Hauv ib txoj kev tshawb fawb, ib pawg txiv neej noj 500 mg ntxiv ib hnub ntxiv rau kev cob qhia lub zog tau nce tag nrho thiab pub dawb testosterone ntau dua li cov uas nyuam qhuav tawm dag zog.

DHEA

Dehydroepiandrosterone (DHEA) yog ib qho tshuaj hormones uas ua lub luag haujlwm hauv kev nce qib testosterone thiab tswj cov tshuaj estrogen. Ntau qhov kev tshawb fawb tau pom tias 50-100 mg ntawm DHEA ib hnub tuaj yeem nce qib testosterone nce mus txog 20% piv rau cov placebo, lwm tus tsis pom muaj txiaj ntsig.

Zinc

Zinc plays lub luag haujlwm tseem ceeb hauv kev tsim cov testosterone hauv lub cev. Yog li ntawd, nws ua rau kev txiav txim siab noj tshuaj ntxiv yog tias koj tsis haus cov hlau no txaus hauv koj cov zaub mov, lossis yog tias koj ua haujlwm ntev, ua rau qaug zog poob cov kab ntxhia los ntawm hws. Yog tias muaj zinc txaus, cov tshuaj ntxiv tsis zoo li yuav cuam tshuam rau qib testosterone.

Magnesium

Tib zaj dab neeg zoo li zinc nyob ntawm seb koj puas muaj qhov tsis txaus ntawm cov kab no. Yog tias koj tsis muaj magnesium, cov tshuaj ntxiv tuaj yeem nce qib testosterone. Yog tias tsis muaj qhov tsis txaus thiab qib testosterone yog qhov qub, kev ntxiv yuav tsis muaj txiaj ntsig.

Testosterone Boost Checklist

• Poob qhov hnyav dhau.
• Yog tias koj tsis rog dhau, tshem tawm cov calorie tsis txaus.
• Muab cov rog ntau ntxiv hauv koj cov zaub mov.
• Xaiv cov khoom noj uas muaj vitamin D, zinc, magnesium.
• Muab cawv.
• Koom nrog hauv kev cob qhia lub zog thiab / lossis kev cob qhia lub sijhawm siab.
• Tshem tawm ntev, qaug zog cardio.
• Sim vitamin D thiab ashwagandha extract.
• Rau kev ua haujlwm ntev nrog kev tawm hws hnyav, sim cov tshuaj zinc thiab magnesium.
• Pw tsawg kawg yog 8 teev ib hnub twg.
• Txo cov kev ntxhov siab thiab kawm cov tswv yim ua kom zoo.
• Rau kev txhawb nqa luv luv hauv testosterone, zam kev sib deev thiab ua kom zoo rau ib lub lim tiam.