8 Cov Khoom Noj Uas Ua Rau Qib Testosterone Qib Qis

Zoo Siab

• 1. Cov Khoom Sib Txawv thiab Cov Khaub Hlab
• 2. Mint
• 3. Licorice hauv paus
• 4. Roj Zaub Zov
• 5. Flaxseed
• 6. Cov Khoom Noj Ua Khoom Noj
• Quav Cawv
• 8. Ceev
• Rau hauv qab Kab

Testosterone yog kev sib deev hormone ua si lub luag haujlwm tseem ceeb hauv kev noj qab haus huv.

Tswj kev noj qab haus huv hauv qib ntawm testosterone yog qhov tseem ceeb rau kev nce hauv cov nqaij ntshiv, txhim kho kev ua haujlwm ntawm kev sib deev thiab ua kom muaj zog ().

Tsis tau hais txog, kev hloov pauv hauv testosterone qib tau cuam tshuam nrog ntau yam kev mob, suav nrog kev rog, hom 2 mob ntshav qab zib, mob ntshav qab zib thiab mob plawv ().

Thaum muaj ntau yam cuam tshuam nrog kev tswj hwm ntawm testosterone, kev noj zaub mov zoo rau kev noj qab haus huv yog qhov tseem ceeb ua rau cov qib hauv kev kuaj xyuas thiab tiv thaiv lawv kom poob qis.

Nov yog 8 cov zaub mov uas txo qis testosterone ntau uas koj yuav tau saib kom paub.

1. Cov Khoom Sib Txawv thiab Cov Khaub Hlab

Qee qhov kev tshawb fawb qhia tau hais tias kev noj zaub mov taum pauv xws li edamame, taum paj, mis taum pauv thiab miso tuaj yeem ua rau poob qis hauv testosterone.

Piv txwv li, ib txoj kev tshawb nrhiav ntawm 35 tus txiv neej pom tias haus kua taum protein cais tawm mus txog 54 hnub ua rau muaj testosterone tsawg ().

Soy cov zaub mov tseem muaj phytoestrogens, uas yog cov tshuaj cog uas ua rau muaj kev cuam tshuam ntawm cov tshuaj estrogen hauv koj lub cev los ntawm kev hloov cov qib hormone thiab muaj feem txo testosterone ().

Txawm hais tias kev tshawb fawb los ntawm tib neeg muaj tsawg, ib qho kev tshawb nrhiav nas pom tias kev noj phytoestrogens txo qis testosterone qib thiab prostate phaus ().

Txawm li cas los xij, lwm txoj kev tshawb fawb pom cov kev tawm tsam tsis sib haum, hais tias cov zaub mov muaj kua qaub yuav tsis muaj kev cuam tshuam ntau npaum li cov kua qoob loo sib xyaw ua ke no.

Qhov tseeb, ib qhov kev ntsuam xyuas loj ntawm 15 qhov kev tshawb fawb pom tias cov zaub mov soy tsis muaj kev cuam tshuam rau qib testosterone hauv cov txiv neej ().

Kev tshawb nrhiav ntxiv yog xav tau los nkag siab txog tias ua li cas cov kua zaub ua ib qho zuj zus tuaj yeem cuam tshuam txog qib testosterone hauv tib neeg.

Ntsiab lus Kev tshawb nrhiav tsiaj thiab tib neeg tau pom tias qee cov tebchaw hauv cov khoom noj muaj kua qaub yuav txo qis testosterone, tab sis kev tshawb fawb tseem tsis txaus ntseeg.

2. Mint

Tej zaum feem ntau cov neeg paub zoo rau nws lub zog ua rau lub plab-soothing, qee qhov kev tshawb fawb qhia tau tias mint tuaj yeem ua rau poob qis ntawm testosterone.

Hauv tshwj xeeb, spearmint thiab peppermint - ob qho tshuaj ntsuab uas los ntawm tsev neeg mint ntawm cov nroj tsuag - tau pom tias muaj kev cuam tshuam ncaj qha rau testosterone.

Ib txoj kev tshawb 30-hnub nyob rau hauv 42 tus poj niam pom tias haus cov spearmint tshuaj ntsuab txhua hnub ua rau muaj kev poob qis hauv testosterone qib ().

Ib yam li ntawd, kev tshawb fawb tsiaj pom tias kev tswj cov roj tseem ceeb ntawm cov nas rau 20 hnub ua rau muaj qhov testosterone tsawg ().

Lub caij no, lwm txoj kev tshawb nrhiav tsiaj tau sau tseg tias haus cov tshuaj yej peppermint hloov cov tshuaj hormones ntau hauv cov nas, ua rau testosterone poob qis, piv rau pawg tswj hwm ().

Txawm li cas los xij, feem ntau cov kev tshawb fawb txog mint thiab testosterone tsom rau poj niam lossis tsiaj.

Txoj kev tshawb fawb ua neeg siab rau tib neeg ob leeg yog xav tau los ntsuas seb mint cuam tshuam txog testosterone nyob rau hauv cov txiv neej thiab poj niam li cas.

Ntsiab lus Qee qhov kev tshawb fawb qhia tias spearmint thiab peppermint yuav ua rau muaj kev poob qis hauv testosterone, tab sis kev tshawb fawb tau tsom mus rau qhov cuam tshuam rau tus poj niam lossis tsiaj.

3. Licorice hauv paus

Licorice cag yog ib qho tshuaj uas feem ntau siv los ua qab zib tswm ciab thiab dej qab zib.

Nws tseem yog ib hom tshuaj ntsuab uas nyiam siv hauv cov tshuaj muaj thiab feem ntau siv los kho txhua yam los ntawm mob mob mus txog hnoos ().

Nyob rau hauv xyoo tas los, ntau txoj kev tshawb nrhiav tau pom tias licorice kuj tseem tuaj yeem cuam tshuam txog qib hormone, uas yuav ua rau muaj kev poob hauv testosterone nyob rau lub sijhawm.

Hauv ib txoj kev tshawb nrhiav, 25 tus txiv neej noj 7 grams ntawm licorice hauv paus txhua hnub, uas ua rau 26% poob hauv testosterone theem tom qab tsuas yog ib lub lim tiam ().

Lwm qhov kev tshawb nrhiav me me pom tau hais tias licorice yuav txo qis testosterone nyob rau hauv cov poj niam ib yam nkaus, qhia tias 3.5 grams licorice txhua hnub ua rau kom cov testosterone tsis txaus los ntawm 32% tom qab tsuas yog ib qho kev coj khaub ncaws ().

Nco ntsoov tias qhov no siv rau cov hauv paus hniav licorice dua li cov khaub noom licorice, uas feem ntau tsis muaj cov hauv paus licorice.

Ntsiab lus Licorice hauv paus tau pom tias yuav txo qis testosterone ntau ntau hauv cov txiv neej thiab poj niam.

4. Roj Zaub Zov

Muaj ntau cov roj zaub feem ntau, suav nrog canola, kua taum pauv, pob kws thiab roj tsev roj, yog cov uas muaj cov roj fatty acids uas yog polyunsaturated fatty acids.

Cov roj ntsha no feem ntau yog cais raws li cov khoom noj muaj roj zoo rau lub cev muaj roj, tab sis lawv kuj tseem tuaj yeem txo qib testosterone, raws li ntau cov kev tshawb fawb tau qhia.

Ib txoj kev tshawb nrhiav hauv 69 tus txiv neej pom tias nquag noj polyunsaturated rog muaj feem xyuam nrog kev txo qis testosterone ntau ntau ().

Lwm txoj kev tshawb nrhiav hauv 12 tus txiv neej tau saib txog qhov tshwm sim ntawm kev noj haus ntawm testosterone qib tom qab ua si ib ce thiab tshaj tawm tias polyunsaturated rog rog tau cuam tshuam txog qib qis ntawm testosterone ().

Txawm li cas los xij, kev tshawb nrhiav tsis ntev los no tsawg, thiab cov kev tshawb fawb feem ntau muaj kev soj ntsuam nrog ib tus qauv me me.

Muaj ntau cov kev kawm muaj txiaj ntsig ntxiv los txhawm rau tshuaj xyuas cov cuam tshuam ntawm cov roj zaub ntawm testosterone ntau ntau hauv cov pej xeem.

Ntsiab lus Cov roj zaub feem ntau muaj cov roj polyunsaturated rog, uas tau cuam tshuam nrog kev poob qis hauv testosterone hauv qee qhov kev tshawb fawb.

5. Flaxseed

Flaxseed tau ntim nrog lub plawv-zoo lub cev, fiber ntau thiab ntau yam tseem ceeb vitamins thiab minerals.

Tsis tas li ntawd, qee qhov kev tshawb fawb qhia tau tias nws yuav ua rau muaj qhov testosterone tsawg.

Qhov no vim tias flaxseed siab nyob rau hauv lignans, uas yog cov cog sib txuas uas khi rau testosterone thiab yuam nws kom raug tawm ntawm koj lub cev (,).

Dab tsi ntxiv, flaxseed yog nplua nuj nyob hauv omega-3 fatty acids, uas yuav cuam tshuam nrog kev poob qis hauv testosterone thiab ().

Hauv ib txoj kev tshawb nrhiav me me hauv 25 tus txiv neej nrog mob qog nqaij hlav prostate, ntxiv nrog flaxseed thiab txo qis tag nrho cov roj tsawg tau qhia tias nws txo qis testosterone ntau ntau ().

Ib yam li ntawd, cov ntaub ntawv tshawb fawb tau tshaj tawm txhua hnub flaxseed pab txo qis testosterone theem hauv ib tug poj niam hnub nyoog 31 xyoos uas muaj mob polycystic ovary syndrome, ib qho mob uas muaj cov txiv neej cov poj niam ntau ntxiv ().

Txawm li cas los xij, ntau cov kev tshawb fawb loj yuav tsum tau los soj ntsuam ntxiv txog qhov tshwm sim ntawm flaxseed ntawm testosterone qib.

Ntsiab lus Flaxseed muaj ntau hauv lignans thiab omega-3 fatty acids, ob qho ntawm cov no yuav cuam tshuam nrog txo qib testosterone.

6. Cov Khoom Noj Ua Khoom Noj

Dhau li ntawm feem ntau tau muaj sodium, calories thiab qab zib ntxiv, cov zaub mov tiav xws li cov zaub mov yooj yim, cov khoom noj khov thiab cov khoom noj txom ncauj ua ntej cov khoom noj tseem yog cov muaj txiaj ntsig trans.

Cov rog pauv - ib hom muaj roj tsis zoo - tau cuam tshuam nrog kev pheej hmoo ntawm kev mob plawv, hom 2 mob ntshav qab zib thiab o (,,).

Ntxiv rau, qee qhov kev tshawb fawb tau pom tias kev noj cov zaub mov pauv mus los ntawm cov khoom xws li cov zaub mov tiav yuav ua rau cov testosterone tsawg.

Piv txwv li, ib txoj kev tshawb nrhiav hauv 209 tus txiv neej pom tias cov neeg uas tau noj ntau ntawm trans nqaij rog muaj 15% qis dua testosterone dua li cov uas noj tsawg.

Tsis tas li ntawd, lawv tseem muaj 37% cov phev tsawg dua thiab qhov tsawg dua hauv cov noob qes, uas tej zaum yuav cuam tshuam nrog kev txo cov qog ua haujlwm (,).

Cov kev tshawb fawb tsiaj kuj pom tias kev noj cov zaub mov trans ntau dua tuaj yeem txo qis testosterone thiab txawm tias cuam tshuam ntawm kev ua me nyuam (,).

Ntsiab lus Cov khoom noj tseem ceeb yog feem ntau hauv cov rog trans, uas tau pom tias yuav txo qis testosterone kom tsawg thiab cuam tshuam ntawm kev ua me nyuam hauv kev kawm txog tib neeg thiab tsiaj.

Quav Cawv

Thaum txaus siab rau qee lub khob cawv nrog noj hmo tau cuam tshuam rau cov txiaj ntsig kev noj qab haus huv, kev tshawb fawb qhia tias kev haus cawv ntau dhau yuav ua rau cov testosterone poob qis - tshwj xeeb tshaj yog cov txiv neej ().

Kev tshawb fawb hauv 19 cov neeg laus noj qab haus huv pom tau tias haus 30-40 grams cawv ib hnub, uas sib npaug txog li 2-3 khob haus dej, qis testosterone tsawg ntau hauv cov txiv neej los ntawm 6.8% tshaj peb lub lis piam ().

Lwm qhov kev tshawb fawb tau tshaj tawm tias cov kev haus cawv ntau dhau tau cuam tshuam nrog kev nce testosterone hauv cov poj niam tab sis tsawg dua cov txiv neej ().

Txawm li cas los xij, cov ntaub ntawv pov thawj tsis tau hais meej kiag-txiav thaum nws hais txog kev cuam tshuam ntawm haus cawv ntawm testosterone.

Qhov tseeb, ob qho tib si kev tshawb fawb ntawm tib neeg thiab tsiaj tau muaj cov txiaj ntsig sib xyaw, nrog qee qhov kev tshawb fawb qhia tias dej cawv tuaj yeem nce qib testosterone ntau ntxiv hauv qee kis (,).

Cov kev tshawb fawb txuas ntxiv tseem xav tau kom nkag siab txog qhov sib txawv ntawm cov cawv sib txawv li cas rau cov qib testosterone hauv cov pej xeem.

Ntsiab lus Qee qhov kev tshawb fawb tau pom tias kev haus cawv tau txo testosterone nyob hauv tus txiv neej, tab sis kev tshawb fawb pom tias muaj kev tsis sib haum xeeb.

8. Ceev

Cov txiv ntoo yog qhov txiaj ntsig zoo ntawm ntau cov as-ham tseem ceeb, nrog rau fiber ntau, lub plawv-zaub mov noj qab nyob zoo thiab ntxhia pob zeb zoo li folic acid, selenium thiab magnesium ().

Tsis tas li ntawd, qee qhov kev tshawb fawb qhia tias qee yam ntawm cov noob txiv ntoo tuaj yeem txo qib testosterone.

Ib txoj kev tshawb nrhiav me me ntawm 31 tus poj niam mob polycystic ovary syndrome tau qhia tias walnuts thiab almonds nce qib ntawm kev sib deev hormone losis tswvyim dabtsi globulin (SHBG) los ntawm 12.5% ​​thiab 16%, feem ().

SHBG yog ib hom protein uas khi rau testosterone, uas tuaj yeem ua rau txo qis hauv theem ntawm testosterone dawb hauv koj lub cev ().

Cov noob txiv kuj tseem muaj feem ntau nyob rau hauv cov roj ntsha hu ua polyunsaturated fatty acids, uas tau cuam tshuam nrog kev poob qis testosterone hauv qee qhov kev tshawb fawb (,).

Txawm hais tias qhov kev tshawb pom no, xav tau kev tshawb fawb ntxiv los txiav txim siab li cas qee hom noob txiv ntoo tuaj yeem cuam tshuam txog qib testosterone.

Ntsiab lus Ib txoj kev tshawb nrhiav pom tias walnuts thiab almonds nce qib ntawm SHBG, uas yog protein ntau uas khi rau testosterone rau hauv koj lub cev. Cov txiv ntseej ntoo kuj tseem muaj cov roj ntau hauv cov roj (polyunsaturated fats), uas yuav cuam tshuam nrog cov testosterone qis.

Rau hauv qab Kab

Hloov pauv koj cov zaub mov noj yog ib txoj hauv kev ua rau kev tswj kev noj qab haus huv testosterone ntau.

Yog tias koj txhawj xeeb txog qib testosterone qis, hloov tawm ntawm cov zaub mov testosterone tsawg thiab hloov lawv nrog kev noj qab haus huv, tag nrho cov zaub mov hloov pauv tuaj yeem tswj tau theem nyob hauv kev kuaj thiab txhawb koj kev noj qab haus huv tag nrho.

Tsis tas li ntawd, tswj kev noj qab haus huv lub neej zoo, pw kom txaus thiab ua kom lub cev muaj zog mus rau hauv koj lub sijhawm yog qee cov tseem ceeb uas koj tuaj yeem ua rau kev ua tiav testosterone.