Ukutya oku-8 okuphantsi kwamanqanaba e testosterone

Umxholo

• 1. Iimveliso zeSoy kunye nezeSoy
• 2. iMint
• 3. Ingcambu yeLicorice
• 4. I-oyile yemifuno
• 5. Iflakisi
• 6. Ukutya okuHlengiweyo
• 7. Utywala
• 8. Amandongomane
• Umgca osezantsi

I-testosterone yincindi yesini edlala indima enkulu kwezempilo.

Ukugcina amanqanaba asempilweni e-testosterone kubalulekile ekufumaneni ubunzima bemisipha, ukuphucula ukusebenza ngokwesondo kunye nokunyusa amandla ().

Ungakhankanyi, utshintsho kumanqanaba e-testosterone adibene nenani leemeko zempilo, kubandakanya ukutyeba kakhulu, uhlobo lwe-2 yeswekile, isifo se-metabolic kunye neengxaki zentliziyo ().

Ngelixa izinto ezininzi zibandakanyeka kulawulo lwe testosterone, ukutya okusempilweni kubalulekile ekugcineni amanqanaba ekujongeni nasekuthinteleni ukuba bangawi kakhulu.

Nazi izinto ezi-8 zokutya eziphantsi kwamanqanaba e-testosterone onokufuna ukujonga.

1. Iimveliso zeSoy kunye nezeSoy

Olunye uphando lubonisa ukuba ukutya rhoqo iimveliso zesoya ezinjenge-edamame, tofu, ubisi lwe-soy kunye ne-miso kunokubangela ukwehla kwamanqanaba e testosterone.

Umzekelo, olunye uphononongo kumadoda angama-35 lafumanisa ukuba ukusela iprotein ye-soy ukwahlula iintsuku ezingama-54 kukhokelele ekunciphiseni amanqanaba e testosterone ().

Ukutya kwe-Soy kukwaphezulu kwi-phytoestrogens, ezizinto ezisekwe kwizityalo ezilinganisa iziphumo ze-estrogen emzimbeni wakho ngokuguqula amanqanaba ehomoni kunye nokunciphisa i-testosterone ().

Nangona uphando olusekwe ebantwini lilinganiselwe, isifundo esinye seempuku sabonisa ukuba ukusebenzisa i-phytoestrogens kwehle kakhulu amanqanaba e testosterone kunye nobunzima beprostate ().

Nangona kunjalo, olunye uphando lufumene iziphumo eziphikisanayo, ukucebisa ukuba ukutya okusekwe kwisoyi akunakuba nefuthe kakhulu kwezi zinto zodwa zesoya.

Ngapha koko, olunye uphononongo olukhulu lwezifundo ezili-15 lafumanisa ukuba ukutya kwesoya akunampembelelo kumanqanaba e testosterone kumadoda ().

Olunye uphando luyafuneka ukuqonda ukuba iimveliso zesoya xa zizonke zinokuba nefuthe njani kumanqanaba e testosterone ebantwini.

Isishwankathelo Izifundo zezilwanyana kunye nezoluntu zifumene ukuba iikhompawundi ezithile kukutya okusekwe kwisoyi kunokunciphisa amanqanaba e-testosterone, kodwa uphando aluhambelani.

2. iMint

Mhlawumbi eyaziwa kakhulu ngeempawu zayo ezinamandla zokuphelisa isisu, olunye uphando lubonisa ukuba i-mint inokubangela ukudipha kumanqanaba e testosterone.

Ngokukodwa, i-spearmint kunye ne-peppermint-amayeza amabini aphuma kusapho lwe-mint yezityalo-abonakalisiwe ukuba anefuthe ngqo kwi-testosterone.

Isifundo esinye seentsuku ezingama-30 kwabasetyhini abangama-42 sabonisa ukuba ukusela i-hermarmint iti yemifuno mihla le kubangele ukwehla okukhulu kumanqanaba e testosterone ().

Kwangokunjalo, uphononongo lwesilwanyana lufumanise ukuba ukuhambisa ioyile ebalulekileyo kwiigundane kwiintsuku ezingama-20 kukhokelele ekunciphiseni amanqanaba e testosterone ().

Okwangoku, olunye uphando lwezilwanyana luqaphele ukuba ukusela iti yepepermint kuguqula amanqanaba ehomoni kwiigundane, kukhokelela ekwehliseni i-testosterone, xa kuthelekiswa neqela lolawulo ().

Nangona kunjalo, uninzi lophando ngemint kunye ne testosterone lujolise kubafazi nakwizilwanyana.

Izifundo zabantu ezikumgangatho ophezulu ezijolise kubo bobabini isini ziyafuneka ukuvavanya indlela i-mint ewachaphazela ngayo amanqanaba e-testosterone kumadoda nabasetyhini.

Isishwankathelo Olunye uphononongo lubonisa ukuba i-spearmint kunye ne-peppermint kunokubangela ukwehla kwamanqanaba e-testosterone, kodwa uphando ukuza kuthi ga ngoku lujolise kwiziphumo kwabasetyhini nakwizilwanyana.

3. Ingcambu yeLicorice

Ingcambu yeLicorice sisithako esisetyenziselwa ukucoceka iilekese kunye neziselo.

Ikwayinyango ethandwayo yendalo kunyango olupheleleyo kwaye ihlala isetyenziselwa ukunyanga yonke into ukusuka kwintlungu engapheliyo ukuya kukukhohlela okungapheliyo ().

Kwiminyaka yakutshanje, uphononongo oluninzi lufumanise ukuba ilayisensi inokuba nefuthe kumanqanaba ehomoni, enokubangela ukwehla kwe testosterone ngokuhamba kwexesha.

Kwisifundo esinye, amadoda angama-25 asebenzise i-7 gram yengcambu ye-licorice yonke imihla, eyenze ukuba kwehle i-26% kumanqanaba e testosterone emva kweveki enye ().

Olunye uphononongo oluncinci lubonise ukuba i-licorice inokuwanciphisa amanqanaba e-testosterone nakwabasetyhini, inika ingxelo yokuba i-3.5 gram ye-licorice yemihla ngemihla yehlile amanqanaba e-testosterone ngama-32% emva komjikelo omnye wokuya exesheni ().

Gcina ukhumbula ukuba oku kuyasebenza kwiingcambu zelayisensi endaweni yeelekese zelayisensi, edla ngokungabinayo nayiphi na ingcambu ye-licorice.

Isishwankathelo Ingcambu yeLicorice ibonakalisiwe ukunciphisa kakhulu amanqanaba e testosterone kumadoda nabasetyhini.

4. I-oyile yemifuno

Uninzi lweoyile yemifuno exhaphakileyo, kubandakanya i-canola, isoya, umbona kunye neoyile yecottonseed, zilayishwe nge-polyunsaturated fatty acids.

Ezi fatty acid zihlala zihlelwa njengomthombo osempilweni wokutya okunamafutha, kodwa zinokunciphisa amanqanaba e testosterone, njengoko izifundo ezininzi zicebisile.

Olunye uphononongo kumadoda angama-69 lubonise ukuba ukutya rhoqo amafutha e-polyunsaturated kunxulunyaniswa namanqanaba e-testosterone asezantsi kakhulu).

Olunye uphononongo kumadoda ali-12 ajonge kwiziphumo zokutya kumanqanaba e testosterone emva kokuzilolonga kwaye axele ukuba ukuthathwa kwamafutha ngeplununsaturated kunxulunyaniswe namanqanaba asezantsi e testosterone ().

Nangona kunjalo, uphando lwamva nje lilinganiselwe, kwaye uninzi lwezifundo ziqwalaselwe kunye nesayizi encinci yesampulu.

Izifundo ezikumgangatho ophezulu ngakumbi ziyafuneka ukuvavanya iimpembelelo zeoyile yemifuno kumanqanaba e testosterone kuluntu ngokubanzi.

Isishwankathelo Uninzi lweoyile yemifuno luphezulu kumanqatha e-polyunsaturated, adityaniswa namanqanaba e-testosterone anciphileyo kwizifundo ezithile.

5. Iflakisi

I-flaxseed igcwele ngamafutha asempilweni, ifayibha kunye neevithamini kunye neeminerals ezahlukeneyo.

Ukongeza, olunye uphando lubonisa ukuba kunokubangela ukwehla kwamanqanaba e testosterone.

Kungenxa yokuba i-flaxseed iphezulu kwii-lignans, eziyimixube yezityalo ezibophelela kwi-testosterone kwaye inyanzele ukuba ikhutshwe emzimbeni wakho (,).

Ngaphezulu, i-flaxseed ityebile kwi-omega-3 fatty acids, enokuthi inxulunyaniswe nokwehla kwe testosterone nayo).

Kwisifundo esinye esincinci kumadoda angama-25 anomhlaza wesibeletho, ukuxhasa ngeflakisi kunye nokuncipha kokutya okupheleleyo kubonisiwe ukunciphisa amanqanaba e testosterone ().

Kwangokunjalo, imeko yophando ichaze izongezo zemihla ngemihla zeflakisi kunciphise amanqanaba e-testosterone kumfazi oneminyaka eyi-31 ene-polycystic ovary syndrome, imeko ebonakaliswa kukunyuka kwamahomoni angamadoda kwabasetyhini ().

Nangona kunjalo, izifundo ezikhulu ezinkulu ziyafuneka ukuqhubela phambili ukuvavanya iimpembelelo zeflakisi kumanqanaba e testosterone.

Isishwankathelo I-Flaxseed iphezulu kwii-lignans kunye ne-omega-3 fatty acids, zombini ezinokuthi zidibaniswe namanqanaba e-testosterone ancitshisiweyo.

6. Ukutya okuHlengiweyo

Ngaphandle kokuphakama kwesodium, iikhalori kunye neswekile eyongeziweyo, ukutya okucutshungulwayo njengokutya okulula, ukutya okubandayo kunye nokutya okutyelwe kwangaphambili kukwangumthombo oqhelekileyo wamafutha.

Amafutha eTrans- uhlobo olungenampilo lwamafutha-enxulunyaniswe nomngcipheko wesifo sentliziyo, uhlobo lweswekile 2 kunye nokudumba (,,).

Kwaye ezinye izifundo ziye zafumanisa ukuba ukutya rhoqo amafutha avela kwimithombo efana nokutya okucwangcisiweyo kunokunciphisa amanqanaba e testosterone.

Umzekelo, olunye uphononongo kumadoda angama-209 lubonise ukuba abo basebenzise owona manqanaba aphezulu e-trans fats babenama-15% amanqanaba asezantsi e-testosterone kunalawo anokutya okuncinci.

Ukongeza, banama-37% asezantsi esidoda sokubala kunye nokwehla kwevolumu yamatyhalarha, enokuthi inxulunyaniswe nomsebenzi we-testicular (,).

Izifundo zezilwanyana zikwafumanise ukuba ukutya kakhulu amafutha okuhambisa kunokwehlisa amanqanaba e-testosterone kwaye kungonakalisi nokusebenza kokuzala (,).

Isishwankathelo Ukutya okuqhubekekayo kuhlala kuphezulu kumanqatha, abonakalisiweyo ukunciphisa amanqanaba e-testosterone kunye nokonakalisa ukusebenza kokuzala kwizifundo zabantu nakwizilwanyana.

7. Utywala

Ngelixa ukonwabela iglasi yewayini ngamanye amaxesha kunye nesidlo sangokuhlwa kunxulunyaniswe nezibonelelo zezempilo, izifundo zibonisa ukuba ukusela kakhulu utywala kunokubangela amanqanaba e-testosterone ukuba ehle-ngakumbi emadodeni ().

Isifundo kubantu abadala be-19 abasempilweni babonisa ukuba ukusebenzisa i-30-40 gram yotywala ngemini, elingana ne-2-3 iziselo eziqhelekileyo, kunciphise amanqanaba e-testosterone emadodeni nge-6.8% ngaphezulu kweeveki ezintathu ().

Olunye uphononongo luxele ukuba utywala obunxilisayo bunxulunyaniswa nokwanda kwe testosterone kumabhinqa kodwa kunciphise amanqanaba emadodeni ().

Nangona kunjalo, ubungqina abucaci gca xa kufikwa kwiziphumo zotywala kwi testosterone.

Ngapha koko, zombini izifundo zabantu kunye nezilwanyana ziye zaba neziphumo ezixubeneyo, kunye nophando oluthile olubonisa ukuba utywala bunokunyusa amanqanaba e testosterone kwiimeko ezithile (,).

Uphando olongezelelweyo luyafuneka ukuqonda ukuba ingaba iidosi ezahlukeneyo zotywala ziwachaphazela njani amanqanaba e testosterone kuluntu ngokubanzi.

Isishwankathelo Olunye uphononongo lufumanise ukuba ukusela utywala kunokunciphisa i-testosterone emadodeni, kodwa uphando lubonise iziphumo ezingqubanayo.

8. Amandongomane

Amandongomane angumthombo wezinto ezininzi ezibalulekileyo, kubandakanya ifayibha, amafutha asempilweni kunye neeminerali ezinjenge folic acid, selenium kunye nemagniziyam ().

Ukongeza, ezinye izifundo zibonisa ukuba iintlobo ezithile zamandongomane zinokunciphisa amanqanaba e testosterone.

Isifundo esinye esincinci kwabasetyhini abangama-31 abane-polycystic ovary syndrome ibonise ukuba ii-walnuts kunye neeamangile zonyusa amanqanaba e-hormone yesondo ebopha i-globulin (SHBG) nge-12.5% ​​kunye ne-16%, ngokwahlukeneyo ().

I-SHBG luhlobo lweprotheni ebopha kwi-testosterone, enokuthi ikhokelele ekunciphiseni kwamanqanaba e-testosterone yasimahla emzimbeni wakho ().

Amantongomane aphezulu kakhulu kwii-acid ze-polyunsaturated, ezinxulunyaniswa namanqanaba e-testosterone anciphileyo kwizifundo ezithile (,).

Ngaphandle kwezi ziphumo, uphando oluninzi luyafuneka ukumisela ukuba iintlobo ezithile zamandongomane zinokuchaphazela njani amanqanaba e testosterone.

Isishwankathelo Olunye uphononongo lufumanise ukuba ii-walnuts kunye nee-almonds zonyusa amanqanaba e-SHBG, iprotein ebopha i-testosterone emzimbeni wakho. Amantongomane aphakamileyo kumafutha e-polyunsaturated, anokudityaniswa namanqanaba asezantsi e testosterone.

Umgca osezantsi

Ukutshintsha indlela otya ngayo yenye yezona ndlela zisebenzayo zokugcina amanqanaba e testosterone asempilweni.

Ukuba ukhathazekile ngamanqanaba asezantsi e-testosterone, ukutshintshela ukutya okunciphisa i-testosterone kwaye ukubeke endaweni esempilweni, okunye ukutya kunokugcina amanqanaba ekujongeni kwaye kuphucule impilo yakho iphela.

Ukongeza, ukugcina indlela yokuphila esempilweni, ukulala ngokwaneleyo kunye nokuzivocavoca umzimba ngendlela efanelekileyo ngamanye amanyathelo abalulekileyo onokuwathatha ukuze ukhulise i-testosterone ngokwendalo.