8 Abinci Wanda ke Matsayin Matakan Testosterone

Wadatacce

• 1. Kayan Soya da Soya
• 2. Minti
• 3. Tushen licorice
• 4. Man Ganye
• 5. Fulawa
• 6. Abincin sarrafawa
• 7. Barasa
• 8. Kwayoyi
• Layin .asa

Testosterone hormone ne na jima'i wanda ke taka rawa a cikin lafiyar.

Kula da matakan testosterone masu mahimmanci yana da mahimmanci don samun ƙwayar tsoka, haɓaka aikin jima'i da haɓaka ƙarfi ().

Ba tare da ambaton ba, canje-canje a cikin matakan testosterone an haɗa su da wasu yanayin kiwon lafiya, gami da kiba, rubuta ciwon sukari na 2, cututtukan zuciya da matsalolin zuciya ().

Duk da yake dalilai da yawa suna da alaƙa da tsarin testosterone, lafiyayyen abinci shine mabuɗin don kiyaye matakan kulawa da hana su sauka ƙasa da ƙasa.

Anan akwai abinci 8 waɗanda ke rage matakan testosterone waɗanda kuke so su kula.

1. Kayan Soya da Soya

Wasu bincike sun nuna cewa cin kayan waken soya a kai a kai kamar edamame, tofu, waken soya da miso na iya haifar da raguwar matakan testosterone.

Misali, wani bincike a cikin maza 35 ya gano cewa shan sunadarin waken soya na tsawon kwanaki 54 ya haifar da raguwar matakan testosterone ().

Hakanan abinci mai waken soya yana da yawa a cikin phytoestrogens, waɗanda abubuwa ne da suka shafi tsirrai waɗanda suke kwaikwayon tasirin estrogen a jikin ku ta hanyar canza matakan hormone da yiwuwar rage testosterone ().

Kodayake bincike na ɗan adam yana da iyaka, binciken bera ɗaya ya nuna cewa cinye phytoestrogens ya ragu ƙwarai da matakan testosterone da nauyin prostate ().

Koyaya, wasu bincike sun samo sakamako mai rikitarwa, suna mai ba da shawarar cewa abincin da ake amfani da waken soya bazai da tasiri sosai kamar waɗannan abubuwan da aka ware na waken soya.

A zahiri, wani babban bita na karatun 15 ya gano cewa abincin waken soya bashi da tasiri akan matakan testosterone a cikin maza ().

Ana buƙatar ci gaba da bincike don fahimtar yadda kayan waken soya gabaɗaya na iya tasiri tasirin testosterone a cikin mutane.

Takaitawa Nazarin dabba da na ɗan adam sun gano cewa wasu mahaɗan cikin abinci mai yalwar soya na iya rage matakan testosterone, amma har yanzu bincike bai zama cikakke ba.

2. Minti

Wataƙila mafi shahararren sanannen sanannen kayan haɓaka-ciki, wasu bincike sun nuna cewa mint zai iya haifar da tsoma cikin matakan testosterone.

Musamman, mashin da ruhun nana - ganye biyu da suka fito daga dangin mint na shuke-shuke - an nuna suna da tasiri kai tsaye kan testosterone.

Studyaya daga cikin nazarin kwana 30 a cikin mata 42 ya nuna cewa shan mashin mai shayi na kowace rana ya haifar da raguwar matakan testosterone ().

Hakazalika, nazarin dabba ya gano cewa bayar da mashin mai muhimmanci ga beraye na tsawon kwanaki 20 ya haifar da rage matakan testosterone ().

A halin yanzu, wani nazarin dabba ya lura cewa shan ruhun nana mai shayi ya canza matakan hormone a cikin beraye, wanda ke haifar da raguwar testosterone, idan aka kwatanta da rukunin masu kula ().

Koyaya, yawancin bincike akan mint da testosterone suna mai da hankali ne akan mata ko dabbobi.

Ana buƙatar ingantaccen karatun ɗan adam wanda ke mai da hankali ga maza da mata don tantance yadda mint ke shafar matakan testosterone a cikin maza da mata.

Takaitawa Wasu binciken sun nuna cewa kayan mashi da ruhun nana na iya haifar da raguwar matakan testosterone, amma har yanzu bincike ya mayar da hankali kan tasirin mata ko dabbobi.

3. Tushen licorice

Tushen licorice wani sinadari ne wanda ake yawan amfani dashi wajen dandana alewa da abubuwan sha.

Har ila yau, sanannen magani ne na halitta a cikin cikakkiyar magani kuma galibi ana amfani dashi don magance komai daga ciwo mai tsanani zuwa ci gaba da tari ().

A cikin 'yan shekarun nan, bincike da yawa sun gano cewa licorice na iya yin tasiri a matakan hormone, wanda hakan na haifar da raguwar testosterone a kan lokaci.

A cikin binciken daya, maza 25 sun cinye gram 7 na tushen licorice yau da kullun, wanda ya haifar da raguwar 26% a matakan testosterone bayan mako guda kawai ().

Wani karamin binciken ya nuna cewa licorice na iya rage matakan testosterone a cikin mata kuma, suna bayar da rahoton cewa gram 3.5 na licorice a kowace rana sun rage matakan testosterone da 32% bayan an gama al'ada sau daya ().

Ka tuna cewa wannan ya shafi tushen licorice maimakon alewa licorice, wanda galibi baya dauke da tushen tushen licorice.

Takaitawa Tushen licorice an nuna ya rage matakan testosterone a cikin maza da mata.

4. Man Ganye

Yawancin man kayan lambu da aka fi sani da su, gami da canola, waken soya, masara da man auduga, ana ɗora su da ƙwayoyin mai mai ƙaiƙayi.

Wadannan kitse mai yawanci yawanci ana sanya su azaman lafiyayyen tushen abinci mai gina jiki, amma kuma suna iya rage matakan testosterone, kamar yadda bincike da yawa suka nuna.

Studyaya daga cikin binciken da aka yi a cikin maza 69 ya nuna cewa yawan cin ƙwayoyin polyunsaturated yana haɗuwa da ƙananan matakan testosterone ().

Wani binciken a cikin maza 12 ya kalli tasirin abinci a kan matakan testosterone bayan motsa jiki kuma ya bayar da rahoton cewa cin abinci mai cike da mai yana da nasaba da ƙananan matakan testosterone ().

Koyaya, binciken da aka yi kwanan nan yana da iyakancewa, kuma yawancin karatun ana kulawa dasu tare da ƙaramin samfurin.

Ana buƙatar ƙarin karatu mai inganci don bincika tasirin mai na kayan lambu akan matakan testosterone a cikin yawan jama'a.

Takaitawa Yawancin mai na kayan lambu suna da yawa a cikin mai mai ƙamshi, wanda aka alakanta da rage matakan testosterone a wasu nazarin.

5. Fulawa

Flaxseed yana cike da ƙwayoyi masu ƙoshin lafiya, zare da mahimman abubuwan bitamin da ma'adanai.

Bugu da ƙari, wasu bincike suna nuna cewa yana iya haifar da raguwar matakan testosterone.

Wannan saboda flaxseed yana da yawa a cikin lignans, waɗanda sune mahaɗan tsire-tsire waɗanda ke ɗaure da testosterone kuma suna tilasta shi ya fita daga jikinku (,).

Abin da ya fi haka, flaxseed yana da wadataccen acid mai na omega-3, wanda yana iya kasancewa da alaƙa da raguwar testosterone kuma ().

A cikin ƙaramin binciken da aka yi a cikin maza 25 da ke fama da cutar ƙanjamau, ƙarawa da flaxseed da kuma rage yawan cin mai yana nuna rage matakan testosterone ().

Hakanan, nazarin yanayin ya ba da rahoton karin abubuwan flaxseed na yau da kullun sun rage matakan testosterone a cikin mace mai shekaru 31 tare da ciwon ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta ().

Koyaya, ana buƙatar ƙarin karatu mai girma don ƙara kimanta tasirin flaxseed akan matakan testosterone.

Takaitawa Flaxseed yana da yawa a cikin lignans da acid mai mai omega-3, duka biyun ana iya haɗuwa da rage matakan testosterone.

6. Abincin sarrafawa

Bayan yawanci kasancewa cikin sinadarin sodium, adadin kuzari da karin sukari, abinci da aka sarrafa kamar abinci mai sauƙi, abinci mai daskarewa da kuma kayan ciye-ciye waɗanda aka riga aka shirya sune ma asalin tushen fat.

Trans fats - nau'in mai mai ƙoshin lafiya - an danganta shi da haɗarin kamuwa da cututtukan zuciya, rubuta ciwon sukari na 2 da kumburi (,,).

Ari da haka, wasu nazarin sun gano cewa yawan cin mai na yau da kullun daga tushe kamar abinci mai sarrafawa na iya rage matakan testosterone.

Misali, wani bincike da akayi a cikin maza 209 ya nuna cewa wadanda suka cinye mafi yawan kayan maye suna da kashi 15% na matakan testosterone fiye da wadanda suke da karancin abinci.

Bugu da ƙari, suna da ƙananan ƙarancin maniyyi 37% da raguwa a cikin juzu'i, wanda zai iya zama alaƙa da rage aikin kwayar cutar (,).

Nazarin dabba kuma ya gano cewa yawan cin mai mai na iya rage matakan testosterone har ma da nakasa aikin haihuwa (,).

Takaitawa Abincin da aka sarrafa galibi yana da yawa a cikin fat, wanda aka nuna yana rage matakan testosterone kuma yana lalata aikin haihuwa a karatun mutum da dabba.

7. Barasa

Yayin da ake alakanta gilashin giya na wani lokaci tare da abincin dare an danganta shi da fa'idodin kiwon lafiya, nazarin ya nuna cewa yawan shan giya na iya haifar da matakan testosterone - musamman ma maza ().

Nazarin a cikin manya 19 masu lafiya sun nuna cewa shan giya 30-40 na giya a kowace rana, wanda yayi daidai da kusan ruwan sha na yau da kullun 2-3, rage matakan testosterone a cikin maza da 6.8% sama da makonni uku ().

Wani binciken ya ba da rahoton cewa mummunar giya da giya tana da alaƙa da haɓakar testosterone a cikin mata amma rage matakan maza ().

Koyaya, shaidun basu cika yankewa ba idan yazo ga tasirin giya akan testosterone.

A zahiri, duka karatun mutum da na dabbobi ya sami sakamako mai gauraya, tare da wasu bincike da ke nuna cewa giya na iya ƙara yawan matakan testosterone a wasu halaye (,).

Ana buƙatar ci gaba da bincike don fahimtar yadda ƙwayoyin barasa daban-daban ke shafar matakan testosterone a cikin yawan jama'a.

Takaitawa Wasu nazarin sun gano cewa shan giya na iya rage testosterone a cikin maza, amma bincike ya nuna sakamako masu rikitarwa.

8. Kwayoyi

Kwayoyi babbar hanya ce ta abubuwan gina jiki masu mahimmanci, gami da zare, ƙwayoyi masu ƙoshin lafiya da ma'adanai kamar folic acid, selenium da magnesium ().

Bugu da ƙari, wasu nazarin suna ba da shawarar cewa wasu nau'in kwayoyi na iya rage matakan testosterone.

Smallaya daga cikin karatuttukan karatu a cikin mata 31 da ke fama da cutar ƙwayar ƙwayar ƙwayar ƙwayar cuta ta polycystic ya nuna cewa goro da almakashi sun haɓaka matakan haɓakar jima'i mai ɗaure globulin (SHBG) da 12.5% ​​da 16%, bi da bi ().

SHBG wani nau'in furotin ne wanda ke ɗaure ga testosterone, wanda zai iya haifar da raguwar matakan testosterone na kyauta a jikinku ().

Kwayoyi kuma gabaɗaya suna da yawa a cikin ƙwayoyin mai mai ƙanshi, waɗanda aka haɗu da rage matakan testosterone a wasu nazarin (,).

Duk da wadannan binciken, ana bukatar karin bincike don tantance yadda wasu nau'ikan kwayoyi zasu iya tasiri ga matakan testosterone.

Takaitawa Studyaya daga cikin binciken ya gano cewa goro da almond sun ƙara matakan SHBG, furotin da ke ɗaure testosterone a jikin ku. Kwayoyi kuma suna da yawa a cikin ƙwayoyin polyunsaturated, wanda ƙila zai iya alaƙa da ƙananan matakan testosterone.

Layin .asa

Canza tsarin abincinku shine ɗayan hanyoyi mafi inganci don kiyaye matakan testosterone masu ƙoshin lafiya.

Idan kun damu da ƙananan matakan testosterone, musanya waɗannan abincin rage testosterone kuma maye gurbinsu da ƙoshin lafiya, dukkanin abincin abinci na iya ci gaba da matakan dubawa da haɓaka lafiyar ku gaba ɗaya.

Bugu da ƙari, ci gaba da rayuwa mai kyau, yawan bacci da motsa jiki cikin aikinku wasu manyan matakai ne waɗanda zaku iya ɗauka don haɓaka testosterone.