Ukudla okungu-8 Okwehlisa Amazinga E-testosterone

-Delile

• 1. Imikhiqizo Esuselwe kuSoy
• 2. Mint
• 3. Umsuka we-Licorice
• 4. Amafutha Yemifino
• 5. Ifilakisi
• 6. Ukudla okwenziwe
• 7. Utshwala
• 8. Amantongomane
• Okusemqoka

I-testosterone yi-hormone yezocansi edlala indima enamandla kwezempilo.

Ukugcina amazinga we-testosterone enempilo kubalulekile ekutholeni ubukhulu bemisipha, ukuthuthukisa ukusebenza kwezocansi nokukhulisa amandla ().

Ukungasho, ukuguqulwa kwamazinga e-testosterone kuhlotshaniswe nezimo eziningi zezempilo, kufaka phakathi ukukhuluphala, uhlobo lwesifo sikashukela sohlobo lwe-2, isifo se-metabolic kanye nezinkinga zenhliziyo ().

Ngenkathi izinto eziningi zibandakanyeka ekulawulweni kwe-testosterone, ukudla okunempilo kuyisihluthulelo sokugcina amazinga ebheke nokuwavimbela ukuthi awehle kakhulu.

Nakhu ukudla okungu-8 okwehlisa amazinga e-testosterone ongafuna ukuwaqapha.

1. Imikhiqizo Esuselwe kuSoy

Olunye ucwaningo lubonisa ukuthi ukudla njalo imikhiqizo yesoya efana ne-edamame, i-tofu, ubisi lwe-soy kanye ne-miso kungadala ukwehla kwamazinga we-testosterone.

Isibonelo, isifundo esisodwa emadodeni angama-35 sathola ukuthi ukuphuza amaprotheni we-soy ukuhlukanisa izinsuku ezingama-54 kuholele ekwehliseni amazinga e-testosterone ().

Ukudla kwe-Soy nakho kuphakeme kuma-phytoestrogens, okuyizinto ezisuselwa ezitshalweni ezilingisa imiphumela ye-estrogen emzimbeni wakho ngokuguqula amazinga e-hormone futhi okungenzeka kunciphise i-testosterone ().

Yize ucwaningo olwenziwe ngabantu lilinganiselwe, isifundo esisodwa segundane sikhombise ukuthi ukusebenzisa ama-phytoestrogens kwehle kakhulu amazinga e-testosterone nesisindo se-prostate ().

Kodwa-ke, olunye ucwaningo luthole imiphumela ephikisanayo, luphakamisa ukuthi ukudla okususelwa ku-soy kungenzeka kungabi nomthelela omkhulu njengalezi zingxenye zesoya ezizimele.

Eqinisweni, ukubuyekezwa okukodwa okukhulu kwezifundo ze-15 kutholile ukuthi ukudla kwesoya akunamthelela kumazinga we-testosterone emadodeni ().

Ucwaningo olwengeziwe luyadingeka ukuqonda ukuthi imikhiqizo yesoya iyonke ingathinta kanjani amazinga e-testosterone kubantu.

Isifinyezo Ucwaningo lwezilwane nolwabantu luye lwathola ukuthi izinhlanganisela ezithile ekudleni okususelwe kusoya zinganciphisa amazinga e-testosterone, kepha ucwaningo alukapheli.

2. Mint

Mhlawumbe owaziwa kakhulu ngezindawo zawo ezinamandla zokuthoba isisu, olunye ucwaningo luveza ukuthi i-mint ingadala ukucwilisa kumazinga we-testosterone.

Ikakhulu, i-spearmint ne-peppermint - amakhambi amabili aqhamuka emndenini wezitshalo zemithi - akhonjisiwe ukuthi anomthelela ngqo ku-testosterone.

Ucwaningo olulodwa lwezinsuku ezingama-30 kwabesifazane abangama-42 lukhombisile ukuthi ukuphuza itiye elinamakhambi nsuku zonke kubangele ukwehla okukhulu kwamazinga e-testosterone ().

Ngokufanayo, isifundo sezilwane sathola ukuthi ukufaka uwoyela obalulekile we-spearmint kumagundane izinsuku ezingama-20 kuholele ekwehliseni amazinga e-testosterone ().

Khonamanjalo, olunye ucwaningo lwesilwane luphawule ukuthi ukuphuza itiye le-peppermint kushintshe amazinga ama-hormone kumagundane, okuholele ekwehleni kwe-testosterone, uma kuqhathaniswa neqembu elilawulayo ().

Kodwa-ke, ucwaningo oluningi lwe-mint ne-testosterone lugxila kwabesifazane noma ezilwaneni.

Izifundo zabantu ezisezingeni eliphakeme ezigxile kubo bobabili ubulili ziyadingeka ukuze kuhlolwe ukuthi i-mint iwathinta kanjani amazinga e-testosterone kwabesilisa nabesifazane.

Isifinyezo Olunye ucwaningo lukhombisa ukuthi i-spearmint ne-peppermint kungadala ukwehla kwamazinga we-testosterone, kepha ucwaningo selugxile kakhulu kumiphumela ebhekiswe kwabesifazane noma ezilwaneni.

3. Umsuka we-Licorice

Impande yeLicorice iyisithako esivame ukusetshenziselwa ukwenza amnandi amaswidi neziphuzo.

Futhi kuyikhambi lemvelo elidumile emuthini ophelele futhi uvame ukusetshenziselwa ukwelapha yonke into kusuka ebuhlungu obungapheli ukukhwehlela okungapheli ().

Eminyakeni yakamuva, ucwaningo oluningi luye lwathola ukuthi i-licorice ingathinta namazinga ama-hormone, okungaholela ekwehleni kwe-testosterone ngokuhamba kwesikhathi.

Kwesinye isifundo, abesilisa abangama-25 badle amagremu ayi-7 empande ye-licorice nsuku zonke, okwadala ukwehla kwama-26% emazingeni e-testosterone ngemuva kwesonto elilodwa nje kuphela).

Olunye ucwaningo oluncane lukhombisile ukuthi i-licorice inganciphisa namazinga e-testosterone nakwabesifazane, ibike ukuthi ama-3.5 gramu we-licorice nsuku zonke anciphise amazinga e-testosterone ngama-32% ngemuva komjikelezo owodwa wokuya esikhathini ().

Khumbula ukuthi lokhu kusebenza kuzimpande ze-licorice kunoswidi we-licorice, okuvame ukungaqukethe noma iyiphi impande ye-licorice.

Isifinyezo Impande yeLicorice ikhonjisiwe yokwehlisa kakhulu amazinga e-testosterone kwabesilisa nabesifazane.

4. Amafutha Yemifino

Amafutha amaningi wemifino avame kakhulu, afaka i-canola, i-soya, ummbila namafutha ekotini, alayishwa ngama-polyunsaturated fatty acids.

Lawa mafutha acid ngokuvamile ahlukaniswa njengomthombo onempilo wamafutha adlayo, kepha futhi angahle anciphise amazinga e-testosterone, njengoba izifundo eziningi ziphakamisile.

Ucwaningo olulodwa emadodeni angama-69 lukhombise ukuthi amafutha adla njalo e-polyunsaturated ahlotshaniswa namazinga aphansi kakhulu e-testosterone ().

Olunye ucwaningo emadodeni ayi-12 lubuke imiphumela yokudla emazingeni e-testosterone ngemuva kokuzivocavoca futhi lwabika ukuthi ukutholwa kwamafutha nge-polyunsaturated kuhlotshaniswa namazinga aphansi e-testosterone ().

Kodwa-ke, ucwaningo lwakamuva lilinganiselwe, futhi izifundo eziningi zibhekwa ngosayizi omncane wesampula.

Izifundo ezisezingeni eliphakeme ziyadingeka ukuhlola imiphumela yamafutha yemifino emazingeni e-testosterone kubantu jikelele.

Isifinyezo Amafutha amaningi emifino aphezulu emafutheni e-polyunsaturated, ahlotshaniswa namazinga we-testosterone anciphile kwezinye izifundo.

5. Ifilakisi

I-flaxseed igcwele amafutha enempilo yenhliziyo, i-fiber kanye namavithamini namaminerali ahlukahlukene abalulekile.

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi kungadala ukwehla kwamazinga e-testosterone.

Lokhu kungenxa yokuthi i-flaxseed iphezulu kuma-lignans, angamakhemikhali ezitshalo abopha i-testosterone futhi ayiphoqe ukuthi ikhishwe emzimbeni wakho (,).

Ngaphezu kwalokho, i-flaxseed icebile ku-omega-3 fatty acids, engahle ixhunyaniswe nokwehla kwe-testosterone ().

Kwesinye isifundo esincane emadodeni angama-25 anomdlavuza wendlala yesinye, ukungezelela nge-flaxseed nokuncipha kokudla okunamafutha konke kukhonjiswe ukwehlisa kakhulu amazinga e-testosterone ().

Ngokufanayo, ucwaningo lwamacala lwabika izengezo zansuku zonke ezifakwe ifilakisi zehla amazinga e-testosterone kowesifazane oneminyaka engama-31 ubudala one-polycystic ovary syndrome, isimo esibonakala ngokwanda kwamahomoni abesilisa kwabesifazane ().

Kodwa-ke, kudingeka izifundo ezinkulu ezikhulu ukuze kuqhutshekwe ukuhlolwa ngemiphumela ye-flaxseed emazingeni e-testosterone.

Isifinyezo I-flaxseed iphezulu kuma-lignans nama-omega-3 fatty acids, womabili angahlanganiswa namazinga we-testosterone ancishisiwe.

6. Ukudla okwenziwe

Ngaphandle kokuvame ukuba ne-sodium eningi, ama-calories noshukela ongeziwe, ukudla okucutshunguliwe njengokudla okulula, ukudla okufriziwe kanye nokudla oku-pre-package nakho kuwumthombo ovamile wamafutha we-trans.

Amafutha eTrans - uhlobo olungenampilo lwamafutha - axhumene nengozi eyengeziwe yesifo senhliziyo, uhlobo lwesifo sikashukela nokuvuvukala (,,).

Futhi, ezinye izifundo zithole ukuthi ukudla njalo amafutha asuka emithonjeni efana nokudla okusetshenzisiwe kunganciphisa amazinga e-testosterone.

Isibonelo, ucwaningo olulodwa emadodeni angama-209 lukhombisile ukuthi labo abadle inani eliphakeme kakhulu lamafutha we-trans babenamazinga aphansi we-testosterone ayi-15% kunalawo anokudla okuphansi kakhulu.

Ngokwengeziwe, babene-37% ephansi yesibalo sesidoda kanye nokwehla kwevolumu yamasende, engaxhunyaniswa nomsebenzi we-testicular owehlisiwe (,).

Izifundo zezilwane zithole nokuthi ukudla okuphezulu kwamafutha we-trans kunganciphisa amazinga we-testosterone futhi kuphazamise nokusebenza kokuzala (,).

Isifinyezo Ukudla okusetshenzisiwe kuvame ukuba phezulu kumafutha we-trans, okukhonjisiwe ukuthi anciphisa amazinga we-testosterone futhi kuphazamisa ukusebenza kokuzala ezifundweni zabantu nezilwane.

7. Utshwala

Ngenkathi ukujabulela ingilazi yewayini ngezikhathi ezithile ngesidlo sakusihlwa kuye kwaxhunyaniswa nezinzuzo zezempilo, ucwaningo lukhombisa ukuthi ukuphuza ngokweqile utshwala kungadala amazinga e-testosterone ukwehla - ikakhulukazi emadodeni ().

Ucwaningo olwenziwe kubantu abadala abangu-19 abanempilo lubonise ukuthi ukusebenzisa ama-30-40 amagremu otshwala ngosuku, okulingana neziphuzo ezijwayelekile ezi-2-3, kwehle amazinga e-testosterone emadodeni ngama-6.8% ngaphezu kwamasonto amathathu ().

Olunye ucwaningo lubike ukuthi ukudakwa ngokweqile kotshwala kuhlotshaniswa nokwanda kwe-testosterone kwabesifazane kepha kwehla amazinga emadodeni ().

Kodwa-ke, ubufakazi abucaci ngokuphelele uma kukhulunywa ngemiphumela yotshwala ku-testosterone.

Eqinisweni, zombili izifundo zabantu nezilwane zibe nemiphumela exubekile, kanti ucwaningo oluthile lukhombisa ukuthi empeleni utshwala bunganyusa amazinga e-testosterone ezimweni ezithile (,).

Ucwaningo olwengeziwe lusadingeka ukuqonda ukuthi imithamo ehlukene yotshwala iwathinta kanjani amazinga e-testosterone kubantu jikelele.

Isifinyezo Ezinye izifundo zithole ukuthi ukuphuza utshwala kungehlisa i-testosterone emadodeni, kepha ucwaningo lukhombisile imiphumela ephikisanayo.

8. Amantongomane

Amantongomane angumthombo omuhle wezakhi zomzimba eziningi ezibalulekile, kufaka phakathi i-fiber, amafutha enempilo nenhliziyo namaminerali afana ne-folic acid, i-selenium ne-magnesium ().

Ngokwengeziwe, ezinye izifundo ziphakamisa ukuthi izinhlobo ezithile zamantongomane zinganciphisa amazinga we-testosterone.

Isifundo esisodwa esincane kwabesifazane abangama-31 abane-polycystic ovary syndrome sikhombisile ukuthi ama-walnuts nama-alimondi anda amazinga e-hormone ebopha i-globulin (SHBG) ngo-12.5% ​​no-16%, ngokulandelana ().

I-SHBG uhlobo lwamaprotheni abopha i-testosterone, engaholela ekwehleni kwamazinga we-testosterone yamahhala emzimbeni wakho ().

Amantongomane nawo aphezulu kakhulu kuma-acids e-polyunsaturated fatty, ahlotshaniswa namazinga we-testosterone anciphile kwezinye izifundo (,).

Ngaphandle kwalokhu okutholakele, ucwaningo olwengeziwe luyadingeka ukuthola ukuthi izinhlobo ezithile zamantongomane zingathinta kanjani amazinga e-testosterone.

Isifinyezo Ucwaningo oluthile lwathola ukuthi ama-walnuts nama-alimondi anda amazinga e-SHBG, iphrotheni ebopha i-testosterone emzimbeni wakho. Amantongomane nawo aphezulu emafutheni e-polyunsaturated, angaxhunyaniswa namazinga we-testosterone aphansi.

Okusemqoka

Ukushintsha indlela odla ngayo kungenye yezindlela eziphumelela kakhulu zokugcina amazinga we-testosterone enempilo.

Uma ukhathazekile ngamazinga aphansi e-testosterone, ukukhipha lokhu kudla okwehlisa i-testosterone bese ukufaka esikhundleni sokudla okunempilo, okunye ukudla kungagcina amazinga kuhlolwe futhi kuthuthukise impilo yakho yonke.

Ngokwengeziwe, ukugcina impilo enempilo, ukulala ngokwanele nokuvivinya umzimba ngendlela yakho ezinye zezinyathelo ezibalulekile ongazithatha ukukhulisa i-testosterone ngokwemvelo.