8 Meaʻai-hoʻonui i nā meaʻai

Anter

• ʻO ka ʻai ʻana no T kiʻekiʻe
• 1. Tuna
• 2. Ka waiū momona momona me ka lāʻau D
• 3. Nā hua moa hua moa
• 4. Nā palaʻai i hoʻopaʻa ʻia
• 5. ʻAilika
• 6. Māmala
• 7. Pipi
• 8. Nā pīni
• ʻOi aku ka meaʻai no ka noʻonoʻo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka ʻai ʻana no T kiʻekiʻe

ʻO ka testosterone kahi hone kāne kāne e pili ana ma mua o ka hoʻokele wahine wale nō. ʻO ka hormone ke kuleana no:

• ola kino iwi a me nā mākala
• hana sperm
• ulu lauoho

Hiki iā ʻoe ke lilo i ka testosterone i kou mau makahiki, a me nā maʻi maʻi mau. ʻO ka hypogonadism, i kapa ʻia ʻo testosterone haʻahaʻa a haʻahaʻa T paha, mālama pinepine ʻia i ka lāʻau e pale ai i nā pilikia olakino e hiki mai ana.

He mea nui ke kaulike kaulike ʻana o nā hormoni i ka mālama ʻana i nā pae testosterone. ʻO ke kumu o ka ʻai ʻana i kahi papaʻai kaulike kaulike maikaʻi.

Ke hoʻomanaʻo nei i ka nui o ka lawe ʻana i nā meaʻai i loaʻa i ka homone a i ʻole ka hormone-mimicking nutrient, e like me nā phytoestrogens, ua ʻōlelo ʻia e hoʻokō i nā pae testosterone i hoʻomaikaʻi ʻia.

Ua hōʻike kekahi mau noiʻi i kēia mau meaʻai i ka hopena i ke kaulike o ka hormone āpau.

Me nā ʻōlelo aʻoaʻo a kāu kauka, e noʻonoʻo paha ʻoe i nā meaʻai e hoʻonui ai i ka testosterone ma ke ʻano he kōkua kūlohelohe i nā lāʻau T haʻahaʻa.

ʻElua mau mea momona i koʻikoʻi nui i kāu papaʻai ka wikamina D a me ka zinc, ʻo ia mau mea he mua i hana no ka hana testosterone. E nānā kēia ʻatikala i nā meaʻai e hōʻike ana i kēia mau meaola ʻelua.

1. Tuna

Nui ka momona o ka Tuna i ka wikamina D, i pili i kahi ola lōʻihi a me ka hana testosterone. ʻO ia pū kekahi me ke olakino olakino, waiwai nui ka protein i haʻahaʻa i ka calorie.

Inā koho ʻoe i ka kēpau a hou paha, ʻo ka ʻai ʻana i kēia iʻa hiki ke lilo i ala maʻamau e hoʻonui ai i ka testosterone. Mālama kahi lawelawe o ka tuna i kāu pono o ka wikamina D i kēlā me kēia lā.

Inā ʻaʻole ʻoe he peʻa tuna, noʻonoʻo paha ʻoe i nā kumu iʻa ʻē aʻe o ka wikamina D, e like me ka salemona a sardine paha.

E hoʻomanaʻo he kī ke akahai. E ʻimi no ka max o ʻelua a ʻekolu mau lawelawe i ka pule e hōʻemi i kāu lawe ʻana o ka mercury, i loaʻa i loko o ka iʻa kai.

Kūʻai ma ka pūnaewele no ka tuna kēna.

2. Ka waiū momona momona me ka lāʻau D

ʻO ka waiū kahi kumu nui o ka protein a me ka puna.

Paipai ʻia nā keiki a me nā wahine e inu i ka waiū no ke olakino iwi maikaʻi, akā hiki i ka waiū ke mālama i ka iwi o nā kāne me ka ikaika pū kekahi. Mālama pū ʻia ka ʻike vitamin D i nā pae testosterone.

E koho pono i ka waiū i hoʻopaʻa ʻia me ka huaola D. E koho i nā mana momona a ʻemi paha. Loaʻa iā lākou nā meaola like me ka waiū holoʻokoʻa me ka ʻole o nā momona momona.

E ʻike i ka waiū momona momona i hoʻopaʻa ʻia me ka huaola D ma ka pūnaewele.

3. Nā hua moa hua moa

ʻO nā hua moa kekahi kumu waiwai o ka wikamina D.

ʻOiai he kūlana maikaʻi ʻole ko ka cholesterol, ʻoi aku ka nui o nā meaola o ka hua moa ma mua o nā hua manu.

Hiki paha ke kōkua i ke kolamu o nā hua moa i haʻahaʻa iā T. Inā ʻaʻohe ou preexisting nā pilikia cholesterol, hiki iā ʻoe ke ʻai palekana i hoʻokahi hua manu i kēlā me kēia lā.

4. Nā palaʻai i hoʻopaʻa ʻia

ʻAʻole wale nā ​​hua moa i ka ʻaina kakahiaka hiki ke kōkua i ka haʻahaʻa iā T. Inā pono ʻoe e nānā i kou kōpaʻa koko, he nūhou maikaʻi kēia.

Hoʻoikaika ʻia kekahi mau māka cereal me ka huaola D, me ka hōʻike ʻole ʻia i nā huaʻai ke olakino naʻau. E noʻonoʻo e hoʻokomo i nā cereala paʻa i kāu papa ʻaina kakahiaka e hoʻomaka i kou lā a me kāu pae testosterone.

5. ʻAilika

ʻO Zinc kahi mea pono nui i ka wā ʻōpio, a hiki i nā hopena ke mālama i nā homone kāne i loko o ka hōʻoia ma loko o ka wā makua.

Loaʻa i nā kāne i loaʻa ka haʻahaʻa T mai ka hoʻonui ʻana i kā lākou zinc ʻai inā loaʻa iā lākou nā hemahema zinc. ʻO nā kūpuna kahi kumu maikaʻi o kēia mineral.

6. Māmala

ʻO kahi lawelawe manawa ʻana o ka pāpaʻi a i ʻole ka lobster e hana maikaʻi paha i kāu mau testosterone pae. Mahalo iki kēia i ka ʻike kiniki i kēia mau punahele iʻa iʻa.

Wahi a ka National Institutes of Health, he 43 pākēneka ko kāu mōʻī mōʻī Alaskan o kāu waiwai o ka zinc i kēlā me kēia lā ma kahi lawelawe he 3 auneke wale nō.

7. Pipi

Aia kekahi hopohopo olakino maoli e pili ana i ka nui o ka ʻai o ka ʻulaʻula. ʻAʻole wale kekahi o nā ʻoki i ʻoi aku ka momona ma mua o ka moa, akā ʻo ka ʻai nui ʻana pili pū kekahi i kekahi mau maʻi maʻi maʻi, e like me ka maʻi ʻaʻai kolona.

Eia nō naʻe, loaʻa i kekahi mau ʻoki o ka pipi ka momona e hiki ke hoʻonui i ka testosterone. ʻO ke akepaʻa pipi kahi kumu ʻokoʻa o ka wikamina D, ʻoiai ʻo ka pipi a me ka moa i hoʻomoʻa ʻia he zinc.

E mālama pono i nā momona holoholona, ​​koho wale i nā ʻokiʻoki o ka pipi a pale i ka ʻai ʻana i kēlā me kēia lā.

8. Nā pīni

Ke hiki mai i ke olakino kāne-hormone, hāʻawi paha nā pīni i nā keu pono aʻe ma mua o kou manaʻo. ʻO nā legume he nui, e like me nā pīpī, nā lihi, a me nā pīni i hoʻomoʻa ʻia, i manaʻo ʻia he kumu maikaʻi lākou no ka zinc.

Ma ke ʻano he bonus, piha kēia mau meaʻai i ka protein a me nā protein i hoʻokumu ʻia i hiki ke pale i kou olakino puʻuwai.

E ʻike i kahi koho o nā pi e hoʻāʻo ma ka pūnaewele.

ʻOi aku ka meaʻai no ka noʻonoʻo

Hiki ke kōkua i nā loli olakino olakino me T liʻiliʻi, akā ʻaʻole lākou e ola no ka hypogonadism. Pono e hōʻoia i kahi kauka he testosterone haʻahaʻa kāu ma o ka hoʻokolohua kino a me ka hōʻoia koko.

Inā ʻike ʻia ʻoe me T haʻahaʻa, e kuhikuhi ʻia ʻoe i nā testosterone hakahaka hou, e like me:

• papa a me nā huaʻai
• pākuʻi ʻili
• ʻ gellau kumuhana
• ʻoki lāʻau

Hiki i kēia mau lāʻau ke hele mai me ka hopena o nā hopena koʻikoʻi, no laila e kūkā kamaʻilio me lākou me kāu kauka ma mua.

Eia hou, e noʻonoʻo e hana i nā hoʻoponopono dietary e hoʻonui i kou olakino olakino, ʻaʻole wale no ka mālama ʻana iā T. haʻahaʻa.