Tshawb nrhiav txoj hauv kev zoo ntawm kev nce testosterone kom tau txais cov leeg nqaij ntau ntxiv thiab ua kom muaj zog ntau li ntau tau. Testosterone yog lub cev tseem ceeb rau txiv neej thiab muaj nyob hauv qhov me me hauv poj niam lub cev. Raws li kev txheeb cais, ntau tus tub ntxhais hluas muaj teeb meem nrog qhov qub concentration ntawm testosterone. Yuav muaj ntau qhov laj thawj rau kev txo qis hauv qib ntawm txiv neej cov tshuaj hormones, thiab ntawm qhov tseem ceeb nws yuav tsum tau sau tseg qhov kev noj zaub mov tsis raug, tsis muaj kev tawm dag zog lub cev, tsis tsaug zog, thiab haus dej ntau dhau.
Kev txo qis hauv qib testosterone tuaj yeem ua rau muaj kev cuam tshuam loj hauv kev ua haujlwm ntawm txhua lub cev. Txhua tus txiv neej yuav tsum siv zog tswj hwm qhov ib txwm ua ntawm cov tshuaj hormones. Ntxiv rau qhov txo qis hauv kev sib deev thiab kev ua haujlwm tsis muaj zog, qis testosterone tuaj yeem ua rau txo qis hauv cov leeg nqaij, nrog rau ua rau muaj kev nyuaj siab. Qib ntawm txiv neej cov tshuaj hormones tseem cuam tshuam rau kev ua haujlwm ntawm lub hlwb, tshwj xeeb, nco thiab mloog. Hauv qhov no, nws yog ib qho tseem ceeb heev kom paub tias cov tshuaj twg yog siv los ua kom testosterone ntau ntxiv.
Yuav ua li cas kom nce testosterone?
Yog tias peb tham txog cov tshuaj hormones uas ua rau nce testosterone, tom qab ntawd cov no yog cov tshuaj ntawm pab pawg gonadotropic - follicle -stimulating thiab luteinizing. Cov tshuaj no tswj cov concentration ntawm testosterone thiab qhib cov noob qes rau nws cov khoom. Txhawm rau tswj qhov ntsuas ib txwm ntawm cov txiv neej cov tshuaj hormones, koj yuav tsum xub rov xav txog koj lub neej.
Cov neeg ncaws pob feem ntau siv cov tshuaj steroids, uas yog cov tshuaj dag uas ua rau nce testosterone. Txawm li cas los xij, lawv ua qhov no txhawm rau txhim kho kev ua kis las kis las. Rau cov neeg zoo tib yam, nws txaus los ua raws li qee txoj cai, thiab kev sib xyaw ntawm testosterone yuav nyob hauv qhov txwv tau. Tam sim no peb tab tom tham txog txoj hauv kev kom nce qib testosterone.
Khoom noj khoom haus
Ib txoj hauv kev tsim khoom noj kom zoo yog zoologist rau qib txiv neej li qub lawm. Yog tias lub cev muaj txhua yam khoom siv hauv tsev tsim nyog los tsim testosterone thiab tus neeg tsis muaj kab mob loj, ces yuav tsis muaj teeb meem kiag li. Nco qab tias lub hauv paus tseem ceeb ntawm txiv neej cov tshuaj hormones yog cov roj (cholesterol). Zinc kuj tseem ceeb heev, thiab niaj hnub no cov tshuaj ntxiv uas muaj cov ntxhia no yog nrov heev ntawm cov kis las.
Nqaij ntses thiab legumes yog nplua nuj nyob hauv zinc. Testosterone yog cov tshuaj lom neeg sib xyaw thiab cov khoom noj tseem ceeb kuj tseem xav tau rau nws cov khoom lag luam. Ntawm cov vitamins C, F thiab B yuav tsum raug sau tseg. Yog tias koj haus cov vitamin E txaus, ces testosterone yuav tiv thaiv tau zoo los ntawm kev puas tsuaj, uas tseem yuav tso cai rau koj kom tswj tau qhov ib txwm muaj ntawm cov tshuaj.
Txhua yam tshuaj uas peb nyuam qhuav tau teev tseg muaj nyob hauv dub currants, txiv hmab txiv ntoo citrus, avocados thiab walnuts. Hnub no koj tuaj yeem pom tus lej ntau ntawm cov lus qhia sib txawv rau lub koom haum ntawm kev noj zaub mov kom raug thiab cov phiaj xwm kev noj zaub mov kom npaj txhij. Txawm li cas los xij, feem ntau lawv koom nrog txwv qee yam khoom noj, xws li cov rog.
Peb twb tau hais tias cov roj (cholesterol) yog lub hauv paus tseem ceeb ntawm cov txiv neej cov tshuaj hormones. Tsis muaj qhov xwm txheej twg koj yuav tsum tso cov rog, tab sis nws tseem ceeb heev uas lawv noj qab nyob zoo. Ua li no, koj yuav tsum noj nqaij ntshiv. Tsis txhob hnov qab txog qhov tseem ceeb ntawm dej rau lub cev feem ntau thiab kev tsim cov tshuaj testosterone tshwj xeeb. Koj yuav tsum haus tsawg kawg ob litres kua hauv ib hnub.
Yog tias koj ua ke ua txoj haujlwm noj zaub mov kom raug, tom qab ntawd koj yuav tsis muaj teeb meem nrog qib ntawm txiv neej cov tshuaj hormones. Yuav kom xaus, koj cov zaub mov yuav tsum suav nrog cov nqaij ntshiv, legumes, qe, nqaij nruab deg, thiab txiv hmab txiv ntoo.
Tab sis cov khoom qab zib thiab cov khoom qab zib feem ntau yuav tsum tso tseg lossis tsawg kawg yog txo qis hauv kev siv. Kuj hloov cov dej qab zib thiab khaws cov kua nrog cov dej dawb. Cov kua txiv hmab txiv ntoo yog qhov muaj txiaj ntsig zoo rau lub cev, tab sis tsuas yog nyem tshiab. Sim noj yam tsawg kawg ntawm cov carbohydrates yooj yim thaum lawv txhawb kev tsim cov tshuaj insulin. Qhov no tsis yog cov tshuaj hormones uas tsis nce testosterone, tab sis, ntawm qhov tsis sib xws, ua rau nws qis dua.
Kev cob qhia fais fab
Yog tias tus txiv neej rog dhau, tom qab ntawd cov concentration ntawm testosterone yuav qis dua qub. Hauv tus txiv neej lub cev, kom tswj tau qhov sib npaug, testosterone tau hloov pauv mus rau hauv estrogens nyob rau hauv kev cuam tshuam ntawm cov enzyme tshwj xeeb - aromatase. Cov tshuaj no muaj nyob hauv cov ntaub so ntswg adipose. Yog tias teeb meem nrog kev rog dhau yog qhov txaus txaus, tom qab ntawd cov tshuaj estrogen nce ntxiv thiab qib ntawm testosterone txo qis.
Txhawm rau nce koj qib txiv neej cov tshuaj hormones, koj yuav tsum pib qoj ib ce. Kev cob qhia lub zog yog qhov ua tau zoo tshaj plaws los ntawm qhov pom ntawm no. Ntxiv mus, lawv yuav tsum tau teeb tsa kom raug, vim tias kev thauj khoom ntau dhau tuaj yeem ua rau muaj qhov cuam tshuam zoo ib yam.
Lub sijhawm cob qhia pom zoo yog li 60 feeb. Nws tseem yuav tsum nco ntsoov tias ua ntej qhov tseem ceeb ntawm txhua qhov kev tawm dag zog, koj yuav tsum siv sijhawm li ib feem peb ntawm ib teev ua kom sov. Yog li, lub sijhawm ntawm kev qhia lub zog nws tus kheej yog 45 feeb. Txhawm rau ua kom muaj txiaj ntsig zoo ntawm kev ua kis las kom ntau li ntau tau, nws raug nquahu kom ua chav kawm peb zaug nyob rau ib asthiv. Ib qho ntxiv, nws yog qhov yuav tsum tau faib tag nrho lub cev mus rau ntau pawg leeg thiab ua haujlwm sib cais ntawm txhua qhov kev qhia. Qhov no yog qhov tseem ceeb heev, vim tias yog tias koj siv sijhawm ntau dhau, tom qab ntawd koj yuav dhau mus. Qhov ua tau zoo tshaj plaws rau kev nce tus txiv neej cov tshuaj hormones yog kev tawm dag zog, soot, lub rooj zaum nias, zaum zaum, tuag, thiab lwm yam. Ib qho ntawm cov xwm txheej tseem ceeb rau kev qhia kom raug yog kev ua kom muaj zog ntxiv.
Tam sim no peb yuav nyob me ntsis ntxiv ntawm qhov teeb meem no kom koj muaj lub tswv yim ntawm qhov pib. Peb twb tau hais txog lub sijhawm ntawm kev qhia, tab sis nco qab tias kev sov so yuav tsum yog ib feem peb ntawm ib teev, thiab qhov tseem ceeb ntawm kev qhia yuav tsum kav ntev li 45 txog 50 feeb. Yog tias koj siv sijhawm ntev dua, lub cev yuav pib tsim cov tshuaj cortisol. Cov tshuaj no tsis yog tsuas yog cov tshuaj tiv thaiv testosterone, tab sis kuj txhawb kev puas tsuaj ntawm cov leeg nqaij. Nws yog ib qho tseem ceeb heev rau kev ua haujlwm ntawm pab pawg leeg loj thaum ua haujlwm yooj yim. Tsis txhob hnov qab txog dej thaum thiab tom qab koj ua haujlwm.
Lwm Txoj Hauv Kev Txhim Kho Testosterone
- Tshem tawm cov cwj pwm phem. Dej cawv ua kom cov txheej txheem aromatization (hloov pauv ntawm testosterone rau poj niam cov tshuaj hormones). Qhov no siv rau txhua hom cawv cawv. Qee zaum cov txiv neej paub tseeb tias npias tuaj yeem haus tau ntau, vim nws yog haus cawv tsawg. Txawm li cas los xij, nws muaj phytoestrogens. Tsuas yog cov dej cawv uas tuaj yeem muaj txiaj ntsig zoo hauv nruab nrab yog cawv liab.
- Noj qab zib tsawg dua. Nrog qhov siab ntawm cov piam thaj hauv cov ntshav, qhov tso tawm ntawm testosterone qeeb. Ib qho ntxiv, cov carbohydrates yooj yim, suav nrog qab zib, tuaj yeem hloov pauv los ntawm lub cev rau hauv cov rog hauv lub sijhawm luv. Peb twb tau hais tias cov rog hauv lub cev tsis zoo cuam tshuam rau kev tsim cov txiv neej cov tshuaj hormones.
- Tsaug zog txaus. Kev pw tsaug zog zoo yog qhov tseem ceeb rau leej twg. Tsuas yog lub sijhawm no lub cev muaj peev xwm rov zoo nyob rau lub sijhawm luv. Nws tseem yuav tsum nco ntsoov tias ntau cov tshuaj hormones uas nce testosterone tau sib xyaw ua ke ntau ntau thaum pw tsaug zog. Yog tias koj muaj kev cuam tshuam txog kev pw tsaug zog, tom qab ntawd nrog qib siab ntawm kev ntseeg siab peb tuaj yeem hais tau tias qhov siab ntawm testosterone yuav qis dua li ib txwm.
- Zam kev ntxhov siab. Kev ntxhov siab cuam tshuam tsis zoo rau tag nrho lub cev, suav nrog cov kab ke endocrine. Tsis tas li, hauv lub xeev no, kev tsim cov tshuaj cortisol pib, uas peb tau nco txog niaj hnub no. Nws yog qhov nkag siab heev tias kev ntxhov siab tsis tuaj yeem raug tshem tawm tag nrho, tab sis nws yog qhov tsim nyog los sim txo qis lawv.
- Sib deev. Kev sib deev lub neej muaj txiaj ntsig zoo rau kev ua haujlwm ntawm txiv neej lub cev, suav nrog tus nqi ntawm testosterone ntau lawm. Txawm li cas los xij, kev sib deev xws li zam tau zoo tshaj plaws, vim tsis muaj leej twg xav tau kab mob sib kis. Tab sis yog tias koj tsis muaj tus khub nrog txiv neej nyob ruaj khov, ces tsis txhob hnov qab txog kev ceev faj.
- Da dej. Tej zaum koj paub tias nyob rau hauv kev cuam tshuam ntawm hluav taws xob ultraviolet, daim tawv nqaij tsim cov vitamin D. Tsis txhob hnov qab sunbathe thaum lub caij ntuj sov, tab sis koj yuav tsum ua tib zoo kom tsis txhob kub ntau.
- Siv zog rau kev vam meej. Cov kws tshawb fawb qee zaum xa mus rau testosterone raws li qhov ua tau zoo lawm. Txawm tias qhov ua tiav zoo li tsis tseem ceeb ua rau ua kom nrawm ntawm kev tso cov txiv neej cov tshuaj hormones. Tsis txhob hnov qab zoo siab rau txhua qhov kev vam meej uas koj muaj hauv lub neej.
- Cov tshuaj kho mob. Nws tsim nyog siv ntau yam tshuaj txhawm rau txhawm rau tsim cov tshuaj hormone txiv neej tsuas yog hauv qhov xwm txheej tshwj xeeb. Raws li ib feem ntawm kev kho tshuaj hormone hloov pauv, cov tshuaj hormones uas nce testosterone tuaj yeem siv tau. Kuj tseem muaj testosterone gels thiab thaj ua rau thaj. Li ntawd-hu ua testosterone boosters yog nrov heev tam sim no.
Cov tshuaj ntxiv no yog tsim los siv cov khoom xyaw tshuaj ntsuab thiab tsis muaj kev phiv dab tsi. Cov tshuaj nrov tshaj plaws hauv chav kawm no yog tribulus. Nco tseg tias testosterone boosters tuaj yeem ua haujlwm tau zoo yog tias tus txiv neej muaj testosterone ntau dua hauv ib txwm.
Kawm paub ntau ntxiv txog cov zaub mov koj xav tau noj kom nce testosterone hauv cov vis dis aus no:
