8 mau meaʻai e hoʻohaʻahaʻa i nā pae testosterone

Anter

• 1. Nā huahana soya a me nā huahana soya
• 2. Mint
• 3. Mole Laikini
• 4. Aila Meaʻai
• 5. Pālaʻi
• 6. Nā meaʻai i hoʻoponopono ʻia
• 7. ʻAlekohola
• 8. Nut
• Ka Laina Lalo

ʻO ka testosterone kahi hone kolohe e hana nui i ke olakino.

He mea nui ka mālama ʻana i nā pae olakino testosterone no ka loaʻa ʻana o ka nui o nā mākala, hoʻomaikaʻi i ka hana moekolohe a me ka hoʻoikaika ʻana i ka ikaika ().

ʻAʻole e hōʻike ʻia, ua pili nā hoʻololi i nā pae testosterone me nā ʻano olakino, e like me ka momona, ʻano 2 diabetes, metabolic syndrome a me nā pilikia puʻuwai ().

ʻOiai he nui nā mea i pili i ka hoʻoponopono o testosterone, ʻo ka papaʻai olakino ke kī i ka mālama ʻana i nā pae i ka hōʻoia a pale iā lākou mai ka hāʻule haʻahaʻa loa.

Eia nā meaʻai 8 e hoʻohaʻahaʻa i nā pae testosterone āu e makemake ai e makaʻala.

1. Nā huahana soya a me nā huahana soya

Hōʻike kekahi mau noiʻi e ʻai mau i nā huahana soy e like me edamame, tofu, soy milk a me miso ke kumu o ka hāʻule ʻana o nā pae testosterone.

ʻO kahi laʻana, hoʻokahi noiʻi i loko o 35 mau kāne i ʻike i ka inu ʻana i ka protein soy i hoʻokaʻawale ʻia no 54 mau lā i hopena i ka emi ʻana o nā pae testosterone ().

ʻOi aku ka nui o nā meaʻai soy i nā phytoestrogens, ʻo ia nā mea kanu i hoʻohālikelike i nā hopena o ka estrogen i kou kino ma o ka hoʻololi ʻana i nā pae o ka hormone a me ka hoʻoliʻiliʻi testosterone ().

ʻOiai ka palena o ka noiʻi kanaka ʻana, hōʻike ʻia kahi ʻiole ʻiole i ka ʻai ʻana i nā phytoestrogens ua hoʻoliʻiliʻi nui i nā pae testosterone a me ke kaupaona prostate ().

Eia nō naʻe, ua loaʻa nā noiʻi ʻē aʻe i nā hopena hakakā, e ʻōlelo ana ʻaʻole paha he hopena ka hopena o nā meaʻai soy e like me kēia mau mea soy hoʻokaʻawale.

I ka ʻoiaʻiʻo, hoʻokahi hōʻike loiloi nui o 15 mau noiʻi i ʻike i ka hopena o nā meaʻai soy i nā pae testosterone i nā kāne ().

Pono e noiʻi hou e hoʻomaopopo i ka hopena o nā huahana soy ma ke ʻano holoʻokoʻa i nā pae testosterone i nā kānaka.

Hōʻuluʻulu Manaʻo ʻIke nā holoholona a me nā kānaka i kekahi mau mea hoʻohui i nā meaʻai soy-based e hoʻoliʻiliʻi i nā pae testosterone, akā paʻa mau ka noiʻi.

2. Mint

Kaulana nui paha ia no kāna mau mea hōʻoluʻolu o ka ʻōpū, ʻōlelo ʻia e kahi noiʻi e hiki i ka mint ke hana i ka wai i loko o nā pae testosterone.

Eia kekahi, ʻo ka spearmint a me ka peppermint - ʻelua mau mea kanu i huaʻi ʻia mai ka ʻohana mint o nā mea kanu - ua hōʻike ʻia i kahi hopena pololei i ka testosterone.

Ua hōʻike ʻia hoʻokahi lā he 30 mau lā ma kahi o 42 mau wahine i ka inu ʻana i ka kī lau lāʻau spearmint i kēlā me kēia lā i mea e emi nui ai nā pae testosterone ().

Pēlā nō, ua ʻike ʻia kahi noiʻi holoholona i ka lawelawe ʻana i ka aila kūpono spearmint i nā ʻiole no 20 mau lā i hōʻemi ʻia nā pae testosterone ().

I kēia manawa, ua hōʻike ʻia kahi noiʻi holoholona ʻē aʻe i ka inu ʻana i ka tī peppermint i hoʻololi i nā pae hormonone i nā ʻiole, e alakaʻi ana i ka hōʻemi ʻana o ka testosterone, i hoʻohālikelike ʻia i kahi hui hoʻomalu ().

Eia nō naʻe, ka hapanui o ka noiʻi ʻana ma ka mint a me ka testosterone e nānā i nā wahine a i nā holoholona paha.

ʻO nā haʻawina kanaka kiʻekiʻe e kia ana i nā kāne āpau e pono ai e nānā i ka hopena o ka mint i nā pae testosterone ma nā kāne a me nā wahine.

Hōʻuluʻulu Manaʻo Hōʻike kekahi mau noiʻi e hiki i ka spearmint a me ka peppermint ke kumu o ka hōʻemi o nā pae testosterone, akā ʻo ka noiʻi i kau nui ʻia i nā hopena o nā wahine a me nā holoholona.

3. Mole Laikini

ʻO ke aʻa licorice kahi mea hoʻohana i hoʻohana pinepine ʻia e hoʻomomona i nā candies a me nā mea inu.

He lāʻau kūlohelohe pū kekahi ia i nā lāʻau lapaʻau holoʻokoʻa a hoʻohana pinepine ʻia e mālama i nā mea āpau mai ka ʻeha mau loa a i ka kūmau mau ʻana ().

I nā makahiki i hala iho nei, ua ʻike ʻia kekahi mau noiʻi e hiki ai i ka laikini ke hoʻohuli i nā pae o ka hormone, a hiki i ka emi ʻana o ka testosterone i ka hala ʻana o ka manawa.

I hoʻokahi noiʻi, ua hoʻopau nā kāne he 25 i ka 7 aila o ka aʻa licorice i kēlā me kēia lā, a he kumu ia i hāʻule ai he 26% ma nā pae testosterone ma hope o hoʻokahi pule ().

Ua hōʻike ʻia kahi haʻawina liʻiliʻi e hiki ai i ka laikini ke hoʻoliʻiliʻi i nā pae testosterone i nā wahine pū kekahi, e hōʻike ana he 3.5 mau kolamu o ka laikini i kēlā me kēia lā e hoʻoliʻiliʻi i nā pae testosterone e 32% ma hope o hoʻokahi menstrual cycle ().

E hoʻomanaʻo e pili kēia i ka aʻa licorice ma mua o ka candy licorice, ka mea pinepine ʻole i kekahi aʻa licorice.

Hōʻuluʻulu Manaʻo Ua hōʻike ʻia ke aʻa licorice e hoʻoliʻiliʻi nui i nā pae testosterone i nā kāne a me nā wahine.

4. Aila Meaʻai

ʻO ka nui o nā aila mea kanu maʻamau, e like me ka canola, ka soybean, ka palaoa a me ka aila cottonseed, i hoʻouka ʻia me nā waikawa momona polyunsaturated.

Hoʻokaʻawale mau ʻia kēia mau momona momona ma ke ʻano he kumu olakino maikaʻi o ka momonaʻai, akā hoʻemi ʻia paha lākou i nā pae testosterone, e like me nā ʻōlelo a kekahi mau noiʻi.

Ua hōʻike ʻia kahi noiʻi i loko o nā kāne he 69 i ka pili pinepine ʻana i nā momona polyunsaturated me nā pae testosterone haʻahaʻa haʻahaʻa.

Ua nānā kekahi noiʻi i nā kāne he 12 i ka hopena o ka papaʻai papaʻai ma nā pae testosterone ma hope o ka hoʻoikaika kino a hōʻike ʻia ua hoʻopili ʻia ka momona momona polyunsaturated i nā pae haʻahaʻa o testosterone ().

Eia nō naʻe, kaupalena ʻia ka noiʻi ʻana, a ʻo ka hapa nui o nā haʻawina he observational me kahi laʻana liʻiliʻi.

Pono nā aʻo kiʻekiʻe e pono ai e nānā i nā hopena o nā aila mea kanu ma nā pae testosterone i ka heluna lehulehu.

Hōʻuluʻulu Manaʻo ʻO ka nui o nā aila mea kanu i kiʻekiʻe i ka momona polyunsaturated, i pili me nā pae testosterone i hoʻemi ʻia i kekahi mau noiʻi.

5. Pālaʻi

Hoʻopiha ʻia ʻo Flaxseed me nā momona momona o ka naʻau, puluniu a me nā ʻano wikamina a me nā minelala nui.

Hoʻohui ʻia, hōʻike kekahi mau noiʻi e hiki ai ke hōʻemi i nā pae testosterone.

ʻO kēia no ka mea he kiʻekiʻe nā flaxseed i nā lignans, nā mea kanu i nā mea kanu e hoʻopaʻa i ka testosterone a koi iā ia e lawe ʻia mai kou kino (,).

ʻO ka mea hou aku, waiwai ka flaxseed i ka omega-3 fatty acid, i pili pū paha me ka emi ʻana o ka testosterone ().

I hoʻokahi o nā noi liʻiliʻi i 25 mau kāne me ka maʻi ʻaʻai prostate, e hōʻike ana me ka flaxseed a me ka hoʻēmi ʻana i ka momona momona i hōʻike ʻia e hōʻemi nui i nā pae testosterone ().

Pēlā nō, kahi hōʻike hihia i hōʻike ʻia i kēlā me kēia lā nā mea hoʻopili flaxseed i hoʻemi i nā pae testosterone i kahi wahine 31 makahiki me ka polycystic ovary syndrome, kahi ʻano i hoʻonui ʻia e nā homone kāne i nā wahine ().

Eia nō naʻe, pono i nā noi nui nui e loiloi hou i nā hopena o ka flaxseed ma nā pae testosterone.

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Flaxseed i nā lignans a me nā omega-3 fatty acid, e pili pū ana nā mea ʻelua me nā pae testosterone hoʻemi ʻia.

6. Nā meaʻai i hoʻoponopono ʻia

Ma waho o ke kiʻekiʻe o ka sodium, nā calorie a me nā kō i hoʻohui ʻia, nā meaʻai i hana ʻia e like me ka meaʻai maikaʻi, nā meaʻai paʻahau a me nā meaʻai māmā i hoʻopaʻa ʻia pū kekahi kahi kumu maʻamau o nā momona trans.

Trans fats - kahi ʻano momona ʻole o ka momona - ua hoʻopili ʻia i ka hoʻonui ʻia o ka maʻi puʻuwai, ʻano 2 diabetes a me ka mumū (,,).

Eia kekahi, ua ʻike ʻia kekahi mau noiʻi ʻana i ka ʻai mau ʻana i nā momona trans mai nā kumuwaiwai e like me nā meaʻai i hana ʻia hiki ke hoʻēmi i nā pae testosterone.

ʻO kahi laʻana, ua hōʻike ʻia kahi noi ma 209 mau kāne i kēlā mau mea nāna i hoʻopau i ka nui o nā momona trans 15% nā pae haʻahaʻa o testosterone ma mua o ka poʻe me ka hapa haʻahaʻa o ka ʻai.

Hoʻohui ʻia, loaʻa iā lākou kahi 37% helu sperm haʻahaʻa a me ka hoʻēmi o ka nui o ka testicular, i pili ai i ka hoʻoliʻiliʻi testicular function (,).

Ua ʻike pū kekahi nā haʻawina holoholona i kahi lawe kiʻekiʻe o nā momona trans hiki ke hoʻohaʻahaʻa i nā pae testosterone a hōʻino hoʻi i ka hana reproductive (,).

Hōʻuluʻulu Manaʻo ʻOi aku ka nui o nā meaʻai i hana ʻia i nā momona trans, i hōʻike ʻia e hoʻemi i nā pae testosterone a hōʻino i ka hana hānau hou ʻana i nā kānaka a me nā holoholona.

7. ʻAlekohola

ʻOiai e leʻaleʻa ana i nā kīʻaha waina i kekahi manawa me ka ʻaina awakea e pili ana i nā pono olakino, hōʻike nā noiʻi e hiki i ka inu ʻana i ka waiʻona ke kumu e hāʻule nā ​​pae testosterone - keu hoʻi i nā kāne ().

Ua hōʻike ʻia kahi noiʻi ma 19 mau mākua olakino i ka ʻai ʻana he 30-40 mau ʻalekohola i kēlā lā i kēia lā, e like me ka 2-3 mau inu maʻamau, ua hoʻoliʻiliʻi nā pae testosterone i nā kāne e 6.8% ma luna o ʻekolu pule ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe e pili ana ka ʻona ʻona ʻana me ka hoʻonui ʻia o ka testosterone i nā wahine akā hoʻemi ʻia nā pae i nā kāne ().

Eia naʻe, ʻaʻole maopopo loa ka ʻokiʻoki ʻana i ka hōʻike ke pili i nā hopena o ka waiʻona ma testosterone.

ʻO ka ʻoiaʻiʻo, ua loaʻa nā hopena like ʻole o nā kānaka a me nā holoholona, ​​me kekahi noiʻi e hōʻike ana hiki i ka waiʻona ke hoʻonui maoli i nā pae testosterone i kekahi mau hihia (,).

Pono e noiʻi hou e hoʻomaopopo i ka hopena o nā ʻāpana ʻona i nā pae testosterone i ka heluna lehulehu.

Hōʻuluʻulu Manaʻo Ua ʻike kekahi mau noiʻi e hiki i ka inu ʻona ke hoʻemi i ka testosterone i nā kāne, akā ua hōʻike nā noiʻi i nā hopena kūlike ʻole.

8. Nut

He kumu waiwai nui nā kumu hua nui o nā meaola nui, e like me ka fiber, nā momona momona a me nā minelala e like me folic acid, selenium a me ka magnesium ().

Hoʻohui ʻia, hōʻike kekahi mau noiʻi e hōʻemi paha kekahi mau ʻano hua nut i nā pae testosterone.

ʻO kahi haʻawina liʻiliʻi i 31 mau wahine me ka polycystic ovary syndrome hōʻike i ka hoʻonui ʻana o nā walnuts a me nā ʻalemona i nā kiʻekiʻe o ka hormone sex binding globulin (SHBG) e 12.5% ​​a me 16%, ().

ʻO SHBG kahi ʻano protein e hoʻopaʻa i ka testosterone, i hiki ke alakaʻi i kahi hōʻemi o nā pae o ka testosterone manuahi i kou kino ().

ʻOi aku ka nui o nā huaʻai i nā polyunsaturated fatty acid, i pili pū me nā pae testosterone i hoʻemi ʻia i kekahi mau noiʻi (,).

I loko nō o kēia mau ʻike, pono hou ʻia ka noiʻi ʻana e ʻike ai i ka hopena o kekahi mau ʻano hua nut i nā pae testosterone.

Hōʻuluʻulu Manaʻo Ua loaʻa i hoʻokahi noiʻi ua hoʻonui nā walnuts a me nā ʻalemona i nā kiʻekiʻe o SHBG, kahi protein i hoʻopaʻa ʻia i ka testosterone i kou kino. Kiʻekiʻena nā kumu i nā momona momona polyunsaturated, i pili paha i nā pae testosterone haʻahaʻa.

Ka Laina Lalo

ʻO ka hoʻololi ʻana i kāu papaʻai kekahi ala kūpono e mālama ai i nā pae testosterone olakino.

Inā ʻoe e hopohopo e pili ana i nā pae testosterone haʻahaʻa, ka hoʻololi ʻana i kēia mau mea hoʻohaʻahaʻa testosterone a hoʻoliʻiliʻi iā lākou me ke olakino, hiki i nā mea ʻē aʻe āpau ke mālama i nā pae i ka hōʻoia a hoʻonui i kou olakino holoʻokoʻa.

Hoʻohui hou, ka mālama ʻana i kahi nohona olakino, ka hiamoe nui ʻana a me ka hoʻoikaika kūpono ʻana i kāu papa hana kekahi mau hana nui e hiki ai iā ʻoe ke lawe e hoʻonui maoli i ka testosterone.