8 Tabbatattun Hanyoyi don Testosteroneara Matakan Testosterone a Halitta

Wadatacce

• 1. Motsa jiki da daga nauyi
• 2. Ku ci protein, kitse da carbi
• 3. Rage Matsakaici da Matakan Cortisol
• 4. Samun Rana kadan ko Shan sinadarin Vitamin D
• 5. Shan sinadarin Vitamin da na Ma'adanai
• 6. Samu Bacci Mai Yalwa, Ingantacce
• 7. Someauki ofa ofan Waɗannan Naturalwararrun Boowararrun Testosteronewararrun
• 8. Bi Kyakkyawan Rayuwa da Guji Maɗaukakiyar Maɗaukakiyar Estrogen
• Me yasa Matakan Testosterone Matsala?

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Testosterone shine babban hormone na jima'i na maza, amma mata ma suna da yawa.

Yana da kwayar cutar steroid, wanda aka samar a cikin kwayar halittar maza da kuma kwayayen mata ().

Haka nan adrenal gland yana samar da adadi kaɗan.

Yayin balaga a cikin samari, testosterone yana daya daga cikin manyan masu kawo sauye-sauye na jiki kamar ƙara tsoka, ƙara zurfin murya da haɓaka gashi.

Koyaya, samun matakan da suka fi dacewa yana da mahimmanci a duk lokacin girma har ma yayin tsufa.

A cikin manya, matakan lafiya suna da mahimmanci ga lafiyar gaba ɗaya, haɗarin cuta, haɗakar jiki, aikin jima'i da kusan komai (,,,,,).

Bugu da ƙari, haɓaka matakan testosterone na iya haifar da saurin ci gaba a cikin ƙwayar tsoka da ƙima a cikin 'yan makonni kawai,,,).

Abin sha'awa, yana kuma taka muhimmiyar rawa a lafiyar mace da jin daɗin jima'i (,,).

Binciken yana da cikakkiyar tabbaci: ya kamata maza da mata su tabbatar suna da matakan testosterone masu kyau, musamman yayin da suka tsufa (,).

Anan akwai hanyoyi masu tushen shaida guda 8 don haɓaka matakan testosterone ta halitta.

1. Motsa jiki da daga nauyi

Motsa jiki yana ɗaya daga cikin hanyoyin da suka fi dacewa don hana yawancin cututtukan da suka shafi rayuwa. Abin sha'awa, shi ma yana iya haɓaka testosterone.

Babban binciken sake dubawa ya gano cewa mutanen da ke motsa jiki a kai a kai suna da matakan testosterone masu girma. A cikin tsofaffi, motsa jiki yana ƙaruwa matakan testosterone, dacewa da lokacin amsawa (,).

Sabon bincike a cikin maza masu kiba ya ba da shawarar cewa haɓaka motsa jiki ya ma fi fa'ida fiye da rage cin abinci don rage matakan testosterone ().

Horar da juriya, kamar ɗaga nauyi, shine mafi kyawun motsa jiki don haɓaka testosterone a duka gajere da kuma dogon lokaci (,).

Hakanan horo na tazara mai ƙarfi (HIIT) na iya zama da tasiri sosai, kodayake kowane irin motsa jiki ya kamata ya yi aiki zuwa wani lokaci (,,,,).

Shan maganin kafeyin da kuma kirkirar sinadarin monohydrate a matsayin kari na iya kara bunkasa matakan ku idan aka hada su da shirin horo (,).

Duk nau'ikan motsa jiki na iya ƙara matakan testosterone. Lifaukar nauyi da horo na tazarar tazara sune mafiya tasiri.

2. Ku ci protein, kitse da carbi

Abin da kuke ci yana da babbar tasiri akan testosterone da sauran matakan hormone ().

Sabili da haka, dole ne ku kula da yawan abincin kalori da dabarun cin abincin ku.

Yawan cin abinci ko yawan ci zai iya dagula matakan testosterone (,,,,).

Cin isasshen furotin na iya taimakawa wajen kiyaye matakan lafiya da taimako cikin asara, wanda kuma yake da alaƙa da testosterone (,,).

Hakanan cin abincin carb yana taka rawa, tare da bincike da ke nuna carbs na iya taimakawa inganta testosterone
matakan yayin horon juriya (,).

Koyaya, bincike ya nuna cewa wadatattun lafiyayyen mai suma suna da amfani ga testosterone da lafiya (,,,,).

Abincin da ya dogara da yawancin abinci shine mafi kyau, tare da ƙoshin lafiya mai ƙoshin, furotin da carbs. Wannan na iya inganta matakan hormone da na dogon lokaci.

Kada ku cika cin abinci kuma kada ku ƙuntata adadin kuzari da yawa na dogon lokaci. Gwada cin ƙwayoyin carbi, mai da furotin.

3. Rage Matsakaici da Matakan Cortisol

Bincike koyaushe yana nuna haɗarin damuwa na dogon lokaci, wanda zai iya haɓaka matakan hormone cortisol (,,).

Elearawar da ba ta dace ba a cikin cortisol na iya rage testosterone da sauri. Waɗannan homon ɗin suna aiki ne a cikin yanayi mai kama da gani: yayin da ɗaya ya hau, ɗayan ya sauko (,,).

Damuwa da babban cortisol na iya ƙara yawan cin abinci, karɓar nauyi da adana kitsen jiki mai cutarwa a kusa da gabobinku. Hakanan, waɗannan canje-canje na iya tasiri tasirin testosterone ɗinka
matakan (,,).

Ga duka lafiyar mafi kyau da matakan hormone, ya kamata kuyi ƙoƙari don rage mawuyacin yanayin damuwa a rayuwarku.

Mayar da hankali kan abincin da ya dogara da cikakken abinci, motsa jiki na yau da kullun, barci mai kyau, dariya da daidaitaccen salon rayuwa, duk waɗannan na iya rage damuwa da inganta lafiyar ku da matakan testosterone (,,,,).

Babban matakan damuwa ba su da kyau don lafiyar ku na dogon lokaci kuma zai iya rage matakan testosterone.

4. Samun Rana kadan ko Shan sinadarin Vitamin D

Vitamin D yana saurin zama ɗayan mashahuran bitamin a duniya.

Bincike ya nuna cewa yana da fa'idodi daban-daban na kiwon lafiya, kuma ƙila yana iya aiki azaman ƙarfafa testosterone na halitta (,,,,).

Duk da mahimmancinsa, kusan rabin yawan jama'ar Amurka ba su da isasshen bitamin D, kuma har ma da kashi mafi girma yana da matakan da ba su da kyau (,).

Wani bincike na watanni 12 ya gano cewa ƙarin tare da kusan 3,000 IU na bitamin D3 kowace rana ya ƙaru matakan testosterone da kusan 25% ().

A cikin tsofaffi, bitamin D da alli sun inganta matakan testosterone, wanda ya haifar da rage haɗarin faɗuwa ().

Don haɓaka testosterone da girbe sauran fa'idodin bitamin D, yi ƙoƙari don samun hasken rana kai tsaye ko ɗaukar 3,000 IU na ƙarin bitamin D3 kowace rana.

Idan kana so ka gwada kari, Amazon yana da zaɓi mai kyau.

Arin bayani game da bitamin D a nan: Vitamin D 101 - Jagoran Mafarin Cikakken bayani.

Arin Vitamin D3 na iya haɓaka matakan testosterone, musamman a cikin tsofaffi da mutanen da ke da ƙananan matakan bitamin D.

5. Shan sinadarin Vitamin da na Ma'adanai

Kodayake fa'idodi masu yawa na muhawara mai zafi, takamaiman bitamin da ma'adanai na iya zama masu amfani ().

A cikin binciken daya, sinadarin zinc da bitamin B sun kara ingancin maniyyi da kashi 74%. Zinc yana kuma inganta testosterone a cikin 'yan wasa da wadanda suke da karancin sinadarin (,,).

Sauran karatun kuma suna ba da shawarar bitamin A, C da E na iya taka rawa a cikin jima'i na jima'i da matakan testosterone, kodayake ana buƙatar ƙarin bincike (,,,).

Daga cikin dukkanin bitamin da kuma ma'adanai da ake dasu, bincike akan testosterone yana nuna bitamin D da sinadarin zinc na iya zama mafi kyau (,,).

Vitamin D da tutiya suna da hujja mafi ƙarfi azaman masu haɓaka testosterone. Sauran ƙananan ƙwayoyin cuta na iya samun fa'ida, amma suna buƙatar ƙarin bincike.

6. Samu Bacci Mai Yalwa, Ingantacce

Samun kyakkyawan bacci yana da mahimmanci ga lafiyar ku kamar cin abinci da motsa jiki (,,,,,).

Hakanan yana iya samun babban tasiri akan matakan testosterone.

Matsakaicin yanayin bacci ya banbanta daga mutum zuwa mutum, amma bincike daya ya nuna cewa yin bacci sa'o'i 5 kacal a kowane dare yana da nasaba da raguwar 15% na matakan testosterone ().

Wani bincike na dogon lokaci ya lura cewa wadanda suke yin bacci sa'o'i hudu kawai a dare suna da matakan karancin iyaka ().

Sauran karatun na dogon lokaci suna tallafawa wannan. Studyaya daga cikin binciken ya lissafta cewa kowane ƙarin awa ɗaya na bacci da kuka samu, matakan testosterone ya tashi 15% mafi girma, a kan matsakaita (,).

Kodayake wasu mutane suna da alama suna yin kyau tare da ƙarancin bacci, bincike ya nuna kusan sa'o'i 7-10 na bacci kowace dare shine mafi kyau ga lafiyar dogon lokaci da testosterone.

Tabbatar da samun wadataccen bacci mai inganci don kiyaye matakan testosterone masu ƙoshin lafiya da inganta lafiyar ku na dogon lokaci.

7. Someauki ofa ofan Waɗannan Naturalwararrun Boowararrun Testosteronewararrun

An boostan naturalan gani masu ƙarfin testosterone ne kawai ke tallafawa da karatun kimiyya.

Ganye tare da mafi yawan bincike a bayansa ana kiranta ashwagandha.

Studyaya daga cikin binciken ya gwada tasirin wannan ganye akan maza marasa haihuwa kuma ya sami karuwar 17% a matakan testosterone da kuma ƙara 167% na ƙimar maniyyi ().

A cikin maza masu lafiya, ashwagandha ya haɓaka matakan da 15%. Wani binciken ya gano ya saukar da cortisol ta kusan 25%, wanda kuma yana iya taimakawa testosterone (,).

Hakanan ginger na iya inganta matakan ku. Ganye ne mai ɗanɗano wanda kuma yake samar da wasu fa'idodin kiwon lafiya daban-daban (,,,,).

Yawancin bincike akan ginger an yi su ne cikin dabbobi. Koyaya, binciken daya a cikin mutane marasa haihuwa ya gano cewa ginger na iya haɓaka matakan testosterone da 17% da haɓaka matakan sauran mahimman halayen jima'i na jima'i (, 84).

Sauran shahararrun ganyayyaki waɗanda ke tallafawa wasu karatu a cikin dabbobi da mutane sun haɗa da ciyawar awaki, Mucuna pruriens, shilajit da tongkat ali.

Amma duk da haka yana da mahimmanci a lura cewa yawancin binciken da aka gudanar an gudanar dashi ne a cikin beraye ko kuma mutane marasa haihuwa tare da ƙananan matakan testosterone.

Idan kuna da aikin testosterone mai kyau da matakan al'ada, ba a san ko zaku amfana da yawa daga waɗannan ƙarin ba.

Yawancin kayan ganyayyaki wata hanya ce ta halitta don haɓaka testosterone ga waɗanda suke da rashin haihuwa ko ƙananan matakan.

8. Bi Kyakkyawan Rayuwa da Guji Maɗaukakiyar Maɗaukakiyar Estrogen

Akwai wasu dalilai da yawa waɗanda zasu iya shafar matakan hormone.

Rayuwar jima'i mai kyau tana taka muhimmiyar rawa wajen daidaita matakan jima'i da matakan testosterone (,).

Babban tasiri ga sinadarai masu kama da estrogen shima na iya shafar matakan ku, don haka yi ƙoƙari ku rage yawan bayyanar yau da kullun ga BPA, parabens da sauran sunadarai da ake samu a wasu nau'in roba (,,,).

Wataƙila ba abin mamaki bane cewa yawan shan giya ko amfani da ƙwayoyi, walau na likita ko na nishaɗi, na iya rage matakan testosterone (,,,,,).

Sabanin haka, dariya, farin ciki da nasara na iya taimakawa wajen bunkasa lafiyar ku da matakan testosterone - don haka ku tabbata sun kasance wani ɓangare na rayuwar ku ta yau da kullun (,,,).

Rage ɗaukar hotuna zuwa sinadarai masu kama da estrogen, giya da kwayoyi na iya shafar matakan testosterone da lafiyar ku.

Me yasa Matakan Testosterone Matsala?

Daga shekara 25-30, matakan testosterone na mutum yakan fara raguwa.

Wannan matsala ce saboda bincike mai ƙarfi yana nuna alaƙa tsakanin ƙarancin testosterone da kiba, haɓaka haɗarin cuta da mutuwa da wuri.

Matakan testosterone masu lafiya suma suna da mahimmanci ga mata, tare da sauran mahimman ƙwayoyin cuta irin su estrogen da progesterone.

Sabili da haka, kowa yakamata ya ɗauki matakan rayuwa masu dacewa don inganta matakan testosterone. Zaka inganta lafiyar ka da jikin ka a lokaci guda.

Karanta labarin a cikin Mutanen Espanya