Lijo tse 8 Tse Tebisang Maemo a Testosterone a Tlase

Litaba

• 1. Lihlahisoa tsa Soy le Soy
• 2. Koena
• 3. Motso oa Licorice
• 4. Oli ea Meroho
• 5. E khabisitsoe
• 6. Lijo tse sebetsitsoeng
• 7. Joala
• 8. Linate
• Ntlha ea Bohlokoa

Testosterone ke hormone ea thobalano e phethang karolo e matla bophelong bo botle.

Ho boloka maemo a phetseng hantle a testosterone ho bohlokoa bakeng sa ho fumana boima ba mesifa, ho ntlafatsa ts'ebetso ea thobalano le ho matlafatsa matla ().

Ha ho sa boleloe, liphetoho maemong a testosterone li amahanngoa le maemo a 'maloa a bophelo bo botle, ho kenyeletsoa botenya, mofuta oa 2 lefu la tsoekere, lefu la ts'oaetso le mathata a pelo ().

Le ha ho na le lintlha tse ngata tse amehang taolong ea testosterone, phepo e nepahetseng ke senotlolo sa ho boloka maemo le ho a thibela hore a se theohe haholo.

Lijo tse 8 ke tsena tse theolang li-testosterone tseo u ka batlang ho li ela hloko.

1. Lihlahisoa tsa Soy le Soy

Phuputso e 'ngoe e bontša hore ho ja lihlahisoa tsa soya khafetsa joalo ka edamame, tofu, lebese la soya le miso ho ka baka ho theoha ha maemo a testosterone.

Mohlala, phuputso e 'ngoe ho banna ba 35 e fumane hore ho noa protheine ea soya ho itšehla thajana matsatsi a 54 ho felletse ka ho fokotsa maemo a testosterone ().

Lijo tsa soya le tsona li na le li-phytoestrogens tse ngata, e leng lintho tse ipapisang le limela tse etsisang litlamorao tsa estrogen 'meleng oa hau ka ho fetola li-hormone le ho fokotsa testosterone ().

Leha lipatlisiso tse thehiloeng ho batho li na le moeli, phuputso e le 'ngoe ea likhoto e bontšitse hore ho ja li-phytoestrogens ho theotse haholo maemo a testosterone le boima ba' mele ea senya ().

Leha ho le joalo, lipatlisiso tse ling li fumane litholoana tse hananang, ho fana ka maikutlo a hore lijo tse thehiloeng ho soya li kanna tsa se be le tšusumetso e kholo joalo ka likarolo tsena tsa soya tse ikhethileng.

Ebile, tlhahlobo e le 'ngoe e kholo ea lithuto tsa 15 e fumane hore lijo tsa soya ha li na tšusumetso maemong a testosterone ho banna ().

Liphuputso tse ling li hlokahala ho utloisisa hore na lihlahisoa tsa soya ka kakaretso li ka ama maemo a testosterone joang bathong.

Kakaretso Liphuputso tsa liphoofolo le tsa batho li fumane hore metsoako e meng lijong tse thehiloeng ho soya e ka fokotsa maemo a testosterone, empa lipatlisiso li ntse li sa tsejoe.

2. Koena

Mohlomong e tsebahala haholo ka thepa ea eona e matla ea ho kokobetsa mpa, lipatlisiso tse ling li bontša hore koena e ka baka ho qoela maemong a testosterone.

Ka ho khetheha, spearmint le peppermint - litlama tse peli tse tsoang lelapeng la koena ea limela - li bontšitsoe li na le tšusumetso e tobileng ho testosterone.

Phuputso e le 'ngoe ea matsatsi a 30 ho basali ba 42 e bonts'itse hore ho noa tee ea litlama letsatsi le leng le le leng ho bakile ho theoha ho hoholo ha maemo a testosterone ().

Ka mokhoa o ts'oanang, phuputso ea liphoofolo e fumane hore ho fana ka oli ea bohlokoa ea marumo ho likhoto matsatsi a 20 ho felletse ka ho fokotsa maemo a testosterone ().

Ho sa le joalo, phuputso e 'ngoe ea liphoofolo e hlokometse hore ho noa tee ea peppermint ho fetotse maemo a li-hormone ka likhoto, ho lebisang ho fokotseheng ha testosterone, ha ho bapisoa le sehlopha sa taolo ().

Leha ho le joalo, lipatlisiso tse ngata tsa koena le testosterone li shebana le basali kapa liphoofolo.

Ho hlokahala lithuto tsa boleng bo holimo tse shebaneng le banna le basali ho lekola hore na koena e ama maemo a testosterone joang ho banna le basali.

Kakaretso Boithuto bo bong bo bonts'a hore spearmint le peppermint li ka baka ho theoha ha maemo a testosterone, empa ho fihlela joale lipatlisiso li se li shebile litlamorao ho basali kapa liphoofolo.

3. Motso oa Licorice

Motso oa Licorice ke sesebelisoa se atisang ho sebelisoa ho natefisa lipompong le lino tse tahang.

Hape ke pheko e tsebahalang ea tlholeho merianeng e akaretsang mme hangata e sebelisoa ho phekola ntho e ngoe le e ngoe ho tloha bohlokong bo sa foleng ho isa ho khohlela ho phehellang ().

Lilemong tsa morao tjena, lithuto tse 'maloa li fumane hore licorice le eona e ka susumetsa maemo a lihormone, a ka lebisang ho theoheng ha testosterone ha nako e ntse e tsamaea.

Phuputsong e le 'ngoe, banna ba 25 ba jele ligrama tse 7 tsa motso oa licorice letsatsi le leng le le leng, tse bakileng ho theoha ha 26% maemong a testosterone kamora beke e le' ngoe feela).

Phuputso e 'ngoe e nyane e bonts'itse hore licorice le eona e ka fokotsa maemo a testosterone ho basali, le ho tlaleha hore ligrama tsa 3.5 tsa licorice letsatsi le leng le le leng li fokotsehile ka li-testosterone tsa 32% kamora nako e le' ngoe feela ea ho ilela khoeli.

Hopola hore sena se sebetsa ho motso oa licorice ho fapana le pompong ea licorice, eo hangata e se nang motso oa licorice.

Kakaretso Motso oa Licorice o bontšitsoe o fokotsa haholo maemo a testosterone ho banna le basali.

4. Oli ea Meroho

Lioli tse ngata tse tloaelehileng tsa meroho, ho kenyeletsoa canola, soya, poone le oli ea cottonseed, li kentsoe mafura a polyunsaturated.

Li-acid tsena tse mafura hangata li khetholloa e le mohloli o phetseng hantle oa mafura a phepo, empa li kanna tsa fokotsa maemo a testosterone, joalo ka ha lithuto tse 'maloa li bontšitse.

Phuputso e 'ngoe ho banna ba 69 e bontšitse hore mafura a sebelisoang hangata a polyunsaturated a ne a amahanngoa le maemo a tlase haholo a testosterone ().

Phuputso e 'ngoe ho banna ba 12 e shebile litlamorao tsa ho ja lihlopheng tsa testosterone kamora ho ikoetlisa mme ea tlaleha hore ho ja mafura a polyunsaturated ho hokahantsoe le maemo a tlase a testosterone ().

Leha ho le joalo, lipatlisiso tsa morao-rao li na le moeli, 'me lithuto tse ngata li shebiloe ka boholo ba mehlala.

Ho hlokahala lithuto tse ling tsa boleng bo holimo ho lekola litlamorao tsa lioli tsa meroho maemong a testosterone sechabeng ka kakaretso.

Kakaretso Boholo ba oli ea meroho e na le mafura a mangata a polyunsaturated, a amanang le maemo a testosterone a fokotsehileng lithutong tse ling.

5. E khabisitsoe

Li-flaxseed li tletse mafura a phetseng hantle pelong, faeba le livithamini le liminerale tse fapaneng tsa bohlokoa.

Ntle le moo, lipatlisiso tse ling li bonts'a hore e ka baka ho fokotseha ha maemo a testosterone.

Lebaka ke hore li-flaxseed li na le lignans tse ngata, e leng metsoako ea limela e tlamang testosterone le ho e qobella hore e tsoe 'meleng oa hau (,).

Ho feta moo, flaxseed e ruile ka omega-3 fatty acids, e ka amanang le ho fokotseha ha testosterone hape ().

Phuputsong e le 'ngoe e nyane ho banna ba 25 ba nang le mofetše oa tšoelesa ea senya, ho tlatselletsa ka mafura le ho fokotsa ho ja mafura ka kakaretso ho bontšitsoe ho fokotsa haholo maemo a testosterone ().

Ka mokhoa o ts'oanang, phuputso ea linyeoe e tlalehileng li-supplement tsa flaxseed tsa letsatsi le letsatsi li fokotsehile maemong a testosterone ho mosali ea lilemo li 31 ea nang le polycystic ovary syndrome, boemo bo khetholloang ke ho eketseha ha lihormone tsa banna ho basali ().

Leha ho le joalo, ho hlokahala lithuto tse ngata tse kholo ho ntšetsa pele ho lekola litlamorao tsa flaxseed maemong a testosterone.

Kakaretso Li-flaxseed li na le lignans tse ngata le omega-3 fatty acids, tseo ka bobeli li ka amanang le maemo a fokotsehileng a testosterone.

6. Lijo tse sebetsitsoeng

Ntle le hore hangata li na le sodium e ngata, likhalori le tsoekere e ekelitsoeng, lijo tse ntlafalitsoeng joalo ka lijo tse bonolo, lijo tse hoammeng le lijo tse bobebe tse seng li ntse li pakiloe hape ke mohloli o tloaelehileng oa mafura.

Mafura a Trans - mofuta o sa pheleng hantle oa mafura - a hokahantsoe le kotsi e eketsehang ea lefu la pelo, lefu la tsoekere la mofuta oa 2 le ho ruruha (,,).

Hape, lithuto tse ling li fumane hore ho ja khafetsa mafura a tsoang mehloling e joalo ka lijo tse phehiloeng ho ka fokotsa maemo a testosterone.

Mohlala, phuputso e 'ngoe ho banna ba 209 e bontšitse hore ba jang mafura a mangata ka ho fetesisa ba na le 15% ea litekanyetso tse tlase tsa testosterone ho feta ba nang le ts'ebeliso e tlase haholo.

Ho feta moo, ba ne ba boetse ba na le palo e tlase ea 37% ea peo ea botona le phokotso ea bophahamo ba testicular, e ka amanang le ho fokotsa mosebetsi oa testicular (,).

Liphuputso tsa liphoofolo li boetse li fumane hore ho ja haholo mafura ho ka theola maemo a testosterone esita le ho senya ts'ebetso ea ho ba le bana (,).

Kakaretso Lijo tse hlophisitsoeng hangata li na le mafura a mangata, a bonts'itsoeng a fokotsa maemo a testosterone le ho sitisa ts'ebetso ea ho ikatisa lithutong tsa batho le tsa liphoofolo.

7. Joala

Ha re ntse re natefeloa ke khalase ea veine le lijo tsa mantsiboea e hokahantsoe le melemo ea bophelo bo botle, liphuputso li bonts'a hore ho noa joala ho feta tekano ho ka baka maemo a testosterone ho theosa haholo-holo ho banna ().

Phuputso ho batho ba baholo ba 19 ba phetseng hantle e bontšitse hore ho noa ligrama tse 30 ho isa ho 40 tsa joala ka letsatsi, tse lekanang le lino tse ka bang 2-3 tse tloaelehileng, ho theotse maemo a testosterone ho banna ka 6.8% ho feta libeke tse tharo ().

Phuputso e 'ngoe e tlalehile hore botahoa bo matla ba joala bo ne bo amahanngoa le testosterone e eketsehang ho basali empa maemo a banna a fokotsehile ().

Leha ho le joalo, bopaki ha bo hlakile ka ho hlaka ha ho tluoa litlamorao tsa joala ho testosterone.

Ebile, lithuto tsa batho le tsa liphoofolo li bile le litholoana tse fapaneng, ha lipatlisiso tse ling li bontša hore joala bo ka eketsa maemo a testosterone maemong a mang (,).

Liphuputso tse ling li ntse li hlokahala ho utloisisa hore na litekanyo tse fapaneng tsa joala li ama maemo a testosterone ho batho ka kakaretso.

Kakaretso Boithuto bo bong bo fumane hore tšebeliso ea joala e ka fokotsa testosterone ho banna, empa lipatlisiso li bontšitse sephetho se hananang.

8. Linate

Linate ke mohloli o moholo oa limatlafatsi tse ngata tsa bohlokoa, ho kenyeletsoa fiber, mafura a phetseng hantle pelong le liminerale tse kang folic acid, selenium le magnesium ().

Ntle le moo, liphuputso tse ling li bontša hore mefuta e meng ea linate e ka fokotsa maemo a testosterone.

Phuputso e le 'ngoe e nyane ho basali ba 31 ba nang le polycystic ovary syndrome e bontšitse hore walnuts le lialmonde li eketsehile litekanyetso tsa lihormone tse tlamang globulin (SHBG) ka 12.5% ​​le 16%, ka ho latellana ().

SHBG ke mofuta oa protheine e tlamang testosterone, e ka lebisang ho fokotseheng ha maemo a testosterone ea mahala 'meleng oa hau ().

Linate li boetse li na le mafura a mangata a polyunsaturated, a amanang le maemo a testosterone a fokotsehileng lithutong tse ling (,).

Leha ho na le liphuputso tsena, ho hlokahala lipatlisiso tse ling ho fumana hore na mefuta e meng ea linate e ka ama maemo a testosterone joang.

Kakaretso Phuputso e 'ngoe e fumane hore li-walnuts le lialmonde li eketsehile li-SHBG, protheine e tlamang testosterone' meleng oa hau. Linate li boetse li na le mafura a polyunsaturated, a ka amanang le maemo a tlase a testosterone.

Ntlha ea Bohlokoa

Ho fetola tsela eo u jang ka eona ke e 'ngoe ea litsela tse sebetsang ka ho fetisisa tsa ho boloka maemo a testosterone a phetseng hantle.

Haeba u tšoenyehile ka maemo a tlase a testosterone, ho tlosa lijo tsena tse theolang testosterone ebe u li nkela tse phetseng hantle, mefuta e meng ea lijo e ka boloka maemo le ho ntlafatsa bophelo ba hau ka kakaretso.

Ntle le moo, ho boloka bophelo bo botle ba 'mele, ho robala haholo le ho ikoetlisa ka tsela e loketseng kemisong ea hau ke mehato e meng ea bohlokoa eo u ka e nkang ho matlafatsa testosterone ka tlhaho.