Testosterone yog thawj hom kev sib deev hauv cov txiv neej, tsim nyob rau hauv leydig hlwb hauv cov noob qes. Nws yog cov tshuaj hormones tseem ceeb hauv tib neeg lub cev, lub luag haujlwm rau ntau yam haujlwm xws li kev sib deev tsav, pob txha loj, lub cev muaj pes tsawg leeg, cov leeg nqaij thiab lub zog, lub suab timbre, thiab cov phev ntau lawm. Thaum muaj ntau yam uas tuaj yeem cuam tshuam txog qib testosterone, suav nrog hnub nyoog, noob caj noob ces, thiab kev ua neej, kev noj haus ua lub luag haujlwm tseem ceeb. Tej yam khoom noj muaj cov khoom noj uas yuav pab tau nce testosterone ntau lawm los yog tiv thaiv nws poob.
1. Tau
Tuna yog ib qho zoo heev ntawm cov vitamin D, uas yog ib qho tseem ceeb ntawm cov khoom noj rau testosterone ntau lawm. Kev tshawb fawb qhia tias qhov tsis muaj vitamin D yog txuam nrog cov qib testosterone tsawg, thiab kev noj cov zaub mov uas muaj cov vitamin no tuaj yeem pab ua kom testosterone ntau lawm. Tsis tas li ntawd, tuna muaj cov protein ntau, uas yog qhov tseem ceeb rau kev loj hlob ntawm cov leeg thiab kho.
2. Cov Qe
Qe yog cov khoom noj muaj zog, muaj cov protein zoo, cov rog noj qab haus huv, cov vitamins, thiab cov zaub mov. Lawv kuj tseem muaj cov roj cholesterol, uas ua haujlwm ua ntej rau kev sib txuas ntawm testosterone. Kev noj cov qe tag nrho, suav nrog cov qe, tuaj yeem pab txhawb kev tsim cov testosterone.
3. Nqaij nyuj
Lean nqaij nyug yog ib qhov zoo ntawm zinc, ib qho ntxhia uas ua lub luag haujlwm tseem ceeb hauv testosterone metabolism. Zinc deficiency tau txuas rau qib testosterone tsawg, yog li suav nrog cov khoom noj zinc nplua nuj xws li nqaij nyug nqaij nyug hauv koj cov zaub mov tuaj yeem pab tswj hwm qib testosterone zoo. Tsis tas li ntawd, nqaij nyug yog nplua nuj nyob rau hauv protein thiab hlau, uas yog ib qho tseem ceeb rau tag nrho cov kev noj qab haus huv thiab kev loj hlob.
4. Tus Oysters
Oysters paub zoo rau lawv cov khoom aphrodisiac, tab sis lawv kuj tshwm sim los ua ib qho zoo tshaj plaws ntawm kev noj zaub mov zinc. Qhov tseeb, tsuas yog ob peb oysters tuaj yeem muab ntau tshaj qhov pom zoo noj zinc txhua hnub rau cov neeg laus. Los ntawm kev txhawb nqa qib zinc, oysters tuaj yeem pab txhawb kev noj qab haus huv testosterone ntau lawm thiab tswj kev sib deev.
5. Nplooj Tsawb
Spinach yog nplooj ntsuab ntsuab uas tau ntim nrog cov as-ham, suav nrog magnesium. Magnesium plays lub luag haujlwm hauv ntau dua 300 cov tshuaj tiv thaiv enzymatic hauv lub cev, suav nrog cov neeg koom nrog hauv kev sib txuas ntawm testosterone. Kev tshawb fawb tau pom tias magnesium supplementation tuaj yeem ua rau nce qib testosterone, ua rau spinach ib qho zoo ntxiv rau kev noj zaub mov zoo testosterone.
6. Txiv roj roj
Txiv roj roj yog ib qho tseem ceeb ntawm cov zaub mov Mediterranean thiab yog nplua nuj nyob rau hauv monounsaturated rog, uas tau txuam nrog ntau dua testosterone. Tsis tas li ntawd, txiv roj roj muaj cov tshuaj antioxidants uas tuaj yeem pab txo qhov mob thiab txhawb kev noj qab haus huv tag nrho. Kev sib xyaw cov roj txiv roj rau hauv koj qhov ua noj lossis siv nws ua zaub xam lav hnav khaub ncaws tuaj yeem yog txoj hauv kev yooj yim los txhawb qib testosterone.
7. Brazil txiv ntseej
Brazil txiv ntoo yog ib qho ntawm cov khoom noj khoom haus zoo tshaj plaws ntawm selenium, ib qho ntxhia uas yog qhov tseem ceeb rau kev tsim cov testosterone. Selenium ua raws li antioxidant thiab pab tiv thaiv lub cev los ntawm oxidative kev nyuaj siab, uas tuaj yeem cuam tshuam tsis zoo rau qib testosterone. Xws li Brazil txiv ntoo hauv koj cov zaub mov tuaj yeem pab ua kom muaj kev txaus siab ntawm selenium thiab txhawb kev noj qab haus huv testosterone qib.
8. Qej
Qej muaj cov tshuaj xws li allicin, uas tau pom tias muaj testosterone-boosting teebmeem. Tsis tas li ntawd, qej yog nplua nuj nyob rau hauv vitamin B6, uas yog koom nrog hauv testosterone metabolism. Kev sib xyaw qej rau hauv koj cov zaub mov tuaj yeem tsis tsuas yog ntxiv tsw tab sis kuj muab cov txiaj ntsig zoo rau kev tsim cov tshuaj testosterone.
9. Pomegranates
Pomegranates yog nplua nuj nyob rau hauv antioxidants, tshwj xeeb tshaj yog ellagic acid, uas tau pom tias yuav ua rau kom testosterone ntau ntau nyob rau hauv cov tsiaj kev tshawb fawb. Tsis tas li ntawd, pomegranate kua txiv tau txuas rau kev txhim kho hauv kev ua haujlwm erectile thiab libido hauv tib neeg kev tshawb fawb. Xws li pomegranates los yog kua txiv pomegranate hauv koj cov zaub mov tuaj yeem muab cov txiaj ntsig rau qib testosterone thiab kev noj qab haus huv ntawm kev sib deev.
10. Cruciferous zaub
Cruciferous zaub zoo li broccoli, zaub qhwv, thiab Brussels sprouts muaj cov sib txuas hu ua indole-3-carbinol thiab sulforaphane, uas yuav pab tswj cov tshuaj estrogen hauv lub cev. Los ntawm kev txo cov tshuaj estrogen, cov zaub no tuaj yeem pab txhawb kev noj qab haus huv testosterone qib. Nrog rau ntau yam zaub cruciferous hauv koj cov zaub mov tuaj yeem muab ntau yam txiaj ntsig kev noj qab haus huv, suav nrog cov txiaj ntsig zoo ntawm testosterone metabolism.
xaus
Kev tswj hwm qib testosterone zoo yog qhov tseem ceeb rau kev noj qab haus huv thiab kev loj hlob, vim tias cov tshuaj hormone no ua lub luag haujlwm tseem ceeb hauv ntau lub cev ua haujlwm. Thaum cov noob caj noob ces thiab hnub nyoog ua lub luag haujlwm tseem ceeb hauv qib testosterone, kev ua neej nyob xws li kev noj haus kuj tuaj yeem cuam tshuam nws cov khoom. Los ntawm kev koom ua ke cov khoom noj uas tau hais los saum toj no testosterone-boosting rau hauv koj cov zaub mov, koj tuaj yeem txhawb kev noj qab haus huv testosterone qib ib txwm muaj. Cov zaub mov no muab cov as-ham tseem ceeb uas yog qhov tseem ceeb rau kev sib txuas ntawm testosterone thiab cov metabolism.