Testosteronam ir svar\u012bga loma daudzos vesel\u012bbas aspektos, s\u0101kot no seksu\u0101l\u0101s funkcijas l\u012bdz slim\u012bbas riskam. \u0160eit ir da\u017ei so\u013ci, ko varat veikt, lai dabiski paaugstin\u0101tu testosterona l\u012bmeni.<\/p>\n\n\n\n
Testosterons ir galvenais v\u012brie\u0161u dzimuma hormons. Piedzimstot ar\u012b meitenei tas ir neliels daudzums.<\/p>\n\n\n\n
Testosterons ir stero\u012bdu hormons, kas galvenok\u0101rt tiek ra\u017eots s\u0113kliniekos un oln\u012bc\u0101s. Nelielos daudzumos to ra\u017eo ar\u012b virsnieru dziedzeri.<\/p>\n\n\n\n
Pubert\u0101tes laik\u0101 testosterons ir viens no galvenajiem faktoriem, kas ietekm\u0113 \u0137erme\u0146a izmai\u0146as, piem\u0113ram, musku\u013cu masas pieaugumu, balss pazemin\u0101\u0161anos, matu aug\u0161anu, kaulu aug\u0161anu un iztur\u012bbu.<\/p>\n\n\n\n
Optim\u0101lais testosterona l\u012bmenis ir kritisks vis\u0101 pieaugu\u0161\u0101 vecum\u0101.<\/p>\n\n\n\n
Pieaugu\u0161iem v\u012brie\u0161iem optim\u0101lais l\u012bmenis ir svar\u012bgs visp\u0101r\u0113jai vesel\u012bbai, tostarp slim\u012bbas riskam, \u0137erme\u0146a uzb\u016bvei un seksu\u0101lajai funkcijai.<\/p>\n\n\n\n
Turkl\u0101t, palielinot testosterona l\u012bmeni l\u012bdz optim\u0101lam l\u012bmenim, var palielin\u0101ties musku\u013cu masa un sp\u0113ks. <\/p>\n\n\n\n
Interesanti, ka testosteronam ir ar\u012b svar\u012bga loma sievie\u0161u vesel\u012bb\u0101 un seksu\u0101laj\u0101 labkl\u0101j\u012bb\u0101.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Testosterons organism\u0101 tiek sintez\u0113ts no holester\u012bna. Tom\u0113r augsts holester\u012bna l\u012bmenis nenoz\u012bm\u0113, ka j\u016bsu testosterons b\u016bs augsts. Testosterona l\u012bmeni cie\u0161i kontrol\u0113 smadze\u0146u hipof\u012bze.<\/p><\/blockquote>\n\n\n\n
Samazin\u0101ts testosterons<\/strong><\/h2>\n\n\n\n
P\u0113d\u0113jos gados zin\u0101tnieki (un farm\u0101cijas uz\u0146\u0113mumi) ir piev\u0113rsu\u0161ies testosterona defic\u012bta ietekmei, \u012bpa\u0161i v\u012brie\u0161u vid\u016b. Testosterona samazin\u0101\u0161an\u0101s s\u0101kas vecum\u0101 no 25 l\u012bdz 30 gadiem. Faktiski, v\u012brie\u0161iem novecojot, testosterona l\u012bmenis samazin\u0101s \u013coti pak\u0101peniski, aptuveni par 1-2% katru gadu \u2013 at\u0161\u0137ir\u012bb\u0101 no sal\u012bdzino\u0161i strauj\u0101 estrog\u0113na samazin\u0101\u0161an\u0101s, kas izraisa menopauzi.<\/p>\n\n\n\n
S\u0113klinieki ra\u017eo maz\u0101k testosterona. Ir maz\u0101k sign\u0101lu no hipof\u012bzes, kas liek s\u0113kliniekiem ra\u017eot testosteronu, un prote\u012bns, ko sauc par dzimumhormonu saisto\u0161o globul\u012bnu (SHBG), palielin\u0101s l\u012bdz ar vecumu. Tas viss samazina testosterona akt\u012bvo (br\u012bvo) formu organism\u0101.<\/p>\n\n\n\n
Vair\u0101k nek\u0101 tre\u0161da\u013cai v\u012brie\u0161u, kas vec\u0101ki par 45 gadiem, testosterona l\u012bmenis var b\u016bt zem\u0101ks par norm\u0101lu (lai gan, k\u0101 min\u0113ts, optim\u0101l\u0101 testosterona l\u012bme\u0146a noteik\u0161ana ir sare\u017e\u0123\u012bta un zin\u0101m\u0101 m\u0113r\u0101 pretrun\u012bga).<\/p>\n\n\n\n
Testosterona defic\u012bta simptomi pieaugu\u0161ajiem v\u012brie\u0161iem ir:<\/strong><\/h3>\n\n\n\n
- Samazin\u0101ts \u0137erme\u0146a un sejas apmatojuma daudzums<\/li>
- Musku\u013cu masas zudums<\/li>
- Zems libido, impotence, mazi s\u0113klinieki, zems spermatozo\u012bdu skaits un neaugl\u012bba<\/li>
- Palielin\u0101ts kr\u016b\u0161u izm\u0113rs<\/li>
- Aizkaitin\u0101m\u012bba, slikta koncentr\u0113\u0161an\u0101s sp\u0113ja un depresija<\/li>
- Trausli kauli un palielin\u0101ts l\u016bzumu risks<\/li>
- Palielin\u0101ts \u0137erme\u0146a tauku daudzums<\/li><\/ul>\n\n\n\n
Ir gad\u012bjumi, kad zems testosterona l\u012bmenis nav tik slikta lieta. Visizplat\u012bt\u0101kais piem\u0113rs, iesp\u0113jams, ir prostatas v\u0113zis. Testosterons var veicin\u0101t prostatas v\u0113\u017ea aug\u0161anu. T\u0101p\u0113c v\u012brie\u0161iem ar prostatas v\u0113zi tiek izmantotas z\u0101les, kas pazemina testosterona l\u012bmeni (piem\u0113ram, leuprol\u012bds). V\u012brie\u0161iem, kuri lieto testosterona aizst\u0101jterapiju, r\u016bp\u012bgi j\u0101uzrauga prostatas v\u0113zis.<\/p><\/blockquote>\n\n\n\n
\u0160eit ir asto\u0146i uz pier\u0101d\u012bjumiem balst\u012bti veidi, k\u0101 dabiski palielin\u0101t testosteronu.<\/p>\n\n\n\n
Vingrin\u0101jumi un svaru cel\u0161ana<\/strong><\/h2>\n\n\n\n
Vingro\u0161ana ir viens no efekt\u012bv\u0101kajiem veidiem, k\u0101 nov\u0113rst daudzas dz\u012bvesveida slim\u012bbas. Ne tikai tas, ka tas var ar\u012b palielin\u0101t testosterona l\u012bmeni.<\/p>\n\n\n\n
Viens 2015. gad\u0101 P\u0113t\u012bjums ar v\u012brie\u0161iem ar aptauko\u0161anos par\u0101d\u012bja, ka palielin\u0101ta fizisk\u0101 aktivit\u0101te bija labv\u0113l\u012bg\u0101ka nek\u0101 kaloriju ierobe\u017eo\u0161ana, palielinot testosterona l\u012bmeni.1<\/a><\/sup><\/p>\n\n\n\n
Pamatojoties uz pieejamo inform\u0101ciju, ietekme uz testosterona l\u012bmeni var at\u0161\u0137irties atkar\u012bb\u0101 no vair\u0101kiem faktoriem, tostarp no slodzes veida un treni\u0146u intensit\u0101tes.<\/p>\n\n\n\n
Ir pier\u0101d\u012bts, ka pretest\u012bbas (sp\u0113ka) treni\u0146i, piem\u0113ram, svarcel\u0161ana, \u012bstermi\u0146\u0101 palielina testosterona l\u012bmeni.<\/p>\n\n\n\n
Augstas intensit\u0101tes interv\u0101la treni\u0146\u0161 (HIIT) var b\u016bt ar\u012b \u013coti efekt\u012bvs.<\/p>\n\n\n\n
Visu veidu vingrin\u0101jumi var paaugstin\u0101t testosterona l\u012bmeni, \u012bpa\u0161i svarcel\u0161ana un augstas intensit\u0101tes interv\u0101la treni\u0146i.<\/p><\/blockquote>\n\n\n\n
\u0112d olbaltumvielas, taukus un og\u013chidr\u0101tus<\/strong><\/h2>\n\n\n\n
Tas, ko j\u016bs \u0113dat, var ietekm\u0113t j\u016bsu testosteronu un citus hormonus.<\/p>\n\n\n\n
Turkl\u0101t past\u0101v\u012bga p\u0101r\u0113\u0161an\u0101s var izjaukt testosterona l\u012bmeni.<\/p>\n\n\n\n
\u0112dot pietiekami daudz olbaltumvielas<\/a> j\u016bs varat pal\u012bdz\u0113t uztur\u0113t vesel\u012bgu testosterona l\u012bmeni un pal\u012bdz\u0113t zaud\u0113t taukus.<\/p>\n\n\n\n
Vesel\u012bgi tauki<\/a> pat\u0113ri\u0146\u0161 var ar\u012b pal\u012bdz\u0113t uztur\u0113t testosterona l\u012bmeni un hormonu l\u012bdzsvaru. Da\u017ei p\u0113t\u012bjumi liecina, ka di\u0113ta ar zemu tauku saturu faktiski var pazemin\u0101t testosterona l\u012bmeni.<\/p>\n\n\n\n
T\u0101p\u0113c vislab\u0101kais ir barojo\u0161s, sabalans\u0113ts uzturs, kura pamat\u0101 galvenok\u0101rt ir daudzveid\u012bgs uzturs. Vesel\u012bgs olbaltumvielu, tauku un og\u013chidr\u0101tu l\u012bdzsvars var pal\u012bdz\u0113t optimiz\u0113t hormonu l\u012bmeni un atbalst\u012bt visp\u0101r\u0113jo vesel\u012bbu.<\/p>\n\n\n\n
Barojo\u0161s, labi noapa\u013cots uzturs ar olbaltumvielu, tauku un og\u013chidr\u0101tu l\u012bdzsvaru var uztur\u0113t vesel\u012bgu testosterona l\u012bmeni.<\/p><\/blockquote>\n\n\n\n
Samaziniet stresu un kortizola l\u012bmeni<\/strong><\/h2>\n\n\n\n
P\u0113t\u012bjumos bie\u017ei tiek uzsv\u0113rts ilgtermi\u0146\u0101 stress<\/a> briesmas, kas var paaugstin\u0101t hormona kortizola l\u012bmeni.<\/p>\n\n\n\n
P\u0113k\u0161\u0146s kortizola l\u012bme\u0146a paaugstin\u0101\u0161an\u0101s var \u0101tri samazin\u0101t testosterona l\u012bmeni. \u0160ie hormoni bie\u017ei darbojas k\u0101 svari: kad viens iet uz aug\u0161u, otrs nokr\u012bt.<\/p>\n\n\n\n
Stress un augsts kortizola l\u012bmenis var izrais\u012bt ar\u012b palielin\u0101tu p\u0101rtikas uz\u0146em\u0161anu, svara pieaugumu un kait\u012bgu \u0137erme\u0146a tauku uzkr\u0101\u0161anos ap org\u0101niem. Savuk\u0101rt \u0161\u012bs izmai\u0146as var negat\u012bvi ietekm\u0113t testosterona l\u012bmeni.<\/p>\n\n\n\n
Lai nodro\u0161in\u0101tu optim\u0101lu vesel\u012bbu un hormonu l\u012bmeni, m\u0113\u0123iniet p\u0101rvald\u012bt stresa l\u012bmeni. Var pal\u012bdz\u0113t palikt akt\u012bvam, daudz gul\u0113t katru nakti un izmantot da\u017eas stresa mazin\u0101\u0161anas metodes.<\/p>\n\n\n\n
Hronisks stress var negat\u012bvi ietekm\u0113t vesel\u012bbu un pazemin\u0101t testosterona l\u012bmeni.<\/p><\/blockquote>\n\n\n\n
Izbaudiet sauli un D vitam\u012bnu<\/strong><\/h2>\n\n\n\n
D vitam\u012bns<\/a> ir mikroelements, kam ir galven\u0101 loma daudzos vesel\u012bbas aspektos.<\/p>\n\n\n\n
Neskatoties uz t\u0101 noz\u012bm\u012bgumu, tiek l\u0113sts, ka l\u012bdz 1 miljardam cilv\u0113ku vis\u0101 pasaul\u0113 ir D vitam\u012bna tr\u016bkums.<\/p>\n\n\n\n
Da\u017ei p\u0113t\u012bjumi liecina, ka zems D vitam\u012bna l\u012bmenis var b\u016bt saist\u012bts ar zem\u0101ku testosterona l\u012bmeni.2<\/a><\/sup><\/p>\n\n\n\n
Turkl\u0101t 2017.g P\u0113t\u012bjum\u0101, kur\u0101 piedal\u012bj\u0101s 102 v\u012brie\u0161i ar D vitam\u012bna defic\u012btu, atkl\u0101j\u0101s, ka D vitam\u012bna piedevas lieto\u0161ana paaugstin\u0101ja testosterona l\u012bmeni un uzlaboja erektil\u0101s disfunkcijas.3<\/a><\/sup><\/p>\n\n\n\n
Ir nepiecie\u0161ams vair\u0101k p\u0113t\u012bjumu, jo citu p\u0113t\u012bjumu rezult\u0101ti ir biju\u0161i pretrun\u012bgi.<\/p>\n\n\n\n
Lai uztur\u0113tu vesel\u012bgu D vitam\u012bna l\u012bmeni, m\u0113\u0123iniet regul\u0101ri pak\u013cauties saules gaismai vai apsveriet iesp\u0113ju lietot D3 vitam\u012bna piedevas.<\/p>\n\n\n\n
Vesel\u012bbas speci\u0101listu izv\u0113l\u0113tos uztura bag\u0101tin\u0101t\u0101jus var atrast - M\u016bsu produkti<\/a><\/p>\n\n\n\n
Da\u017ei p\u0113t\u012bjumi liecina, ka zems D vitam\u012bna l\u012bmenis var b\u016bt saist\u012bts ar pazemin\u0101tu testosterona l\u012bmeni.<\/p><\/blockquote>\n\n\n\n
Apsveriet papildin\u0101\u0161anu<\/strong><\/h2>\n\n\n\n
Lai gan multivitam\u012bnu potenci\u0101lie ieguvumi tiek pla\u0161i apspriesti, da\u017ei uztura bag\u0101tin\u0101t\u0101ji var b\u016bt noder\u012bgi, lai uztur\u0113tu vesel\u012bgu testosterona l\u012bmeni.<\/p>\n\n\n\n
Vien\u0101 p\u0113t\u012bjum\u0101 cinka piedevas palielin\u0101ja testosterona l\u012bmeni un uzlaboja seksu\u0101lo funkciju.3<\/a><\/sup><\/p>\n\n\n\n
Saska\u0146\u0101 ar citu p\u0101rskatu, cinka piedevas var b\u016bt noder\u012bgas ar\u012b v\u012brie\u0161iem ar zemu testosterona l\u012bmeni un neaugl\u012bbu, \u012bpa\u0161i, ja vi\u0146iem ir testosterona defic\u012bts.<\/p>\n\n\n\n
Uzziniet vair\u0101k par cinka priek\u0161roc\u012bb\u0101m - Cinka priek\u0161roc\u012bbas: viss, kas jums j\u0101zina<\/a>.<\/p>\n\n\n\n
Vec\u0101ki p\u0113t\u012bjumi liecina, ka vair\u0101ki augu piedevas var ar\u012b pal\u012bdz\u0113t uztur\u0113t vesel\u012bgu testosterona l\u012bmeni, tostarp ingveru un ashwagandha. <\/p>\n\n\n\n
Cinka piedevas var atbalst\u012bt optim\u0101lu testosterona l\u012bmeni, \u012bpa\u0161i cilv\u0113kiem ar testosterona defic\u012btu. Var b\u016bt noder\u012bgi ar\u012b citi augu piedevas, piem\u0113ram, ingvers un ashwagandha.<\/p>
<\/strong><\/p><\/blockquote>\n\n\n\n
Mier\u012bgs un kvalitat\u012bvs miegs<\/strong><\/h2>\n\n\n\n
Labs miegs ir tikpat svar\u012bgs vesel\u012bbai k\u0101 di\u0113ta un fizisk\u0101s aktivit\u0101tes.<\/p>\n\n\n\n
J\u016bsu miega kvalit\u0101te var ar\u012b \u013coti ietekm\u0113t j\u016bsu testosterona l\u012bmeni. Faktiski viens p\u0113t\u012bjums, kur\u0101 piedal\u012bj\u0101s 2295 pusaud\u017eu z\u0113ni un v\u012brie\u0161i, atkl\u0101ja, ka miega trauc\u0113jumi var b\u016bt saist\u012bti ar zem\u0101ku testosterona l\u012bmeni.5<\/a><\/sup><\/p>\n\n\n\n
Ide\u0101lais miega daudzums katram cilv\u0113kam ir at\u0161\u0137ir\u012bgs, bet neliels daudzums 2011. gad\u0101. p\u0113t\u012bjums atkl\u0101ja, ka gul\u0113\u0161ana tikai 5 stundas nakt\u012b bija saist\u012bta ar testosterona l\u012bme\u0146a pazemin\u0101\u0161anos par 10-15%.<\/p>\n\n\n\n
Interesanti, ka viens p\u0113t\u012bjums ar vec\u0101kiem v\u012brie\u0161iem atkl\u0101ja, ka palielin\u0101ts miega ilgums l\u012bdz 9,9 stund\u0101m bija saist\u012bts ar paaugstin\u0101tu testosterona l\u012bmeni. Un otr\u0101di, gul\u0113\u0161ana vair\u0101k nek\u0101 9,9 stundas faktiski bija saist\u012bta ar zem\u0101ku testosterona l\u012bmeni.<\/p>\n\n\n\n
Zin\u0101tnieki ir veiku\u0161i daudz p\u0113t\u012bjumu un noteiku\u0161i optim\u0101lo miega laiku - Zin\u0101tnieki ir atkl\u0101ju\u0161i, ka 7 stundas miega vislab\u0101k ir pusm\u016b\u017ea cilv\u0113kiem<\/a>. Jums tikai j\u0101atceras, ka miegam j\u0101b\u016bt kvalitat\u012bvam.<\/p>\n\n\n\n
Kategorij\u0101 - Mier\u012bgam miegam<\/a> var atrast speci\u0101listu ieteiktos uztura bag\u0101tin\u0101t\u0101jus.<\/p>\n\n\n\n
Lai uztur\u0113tu vesel\u012bgu testosterona l\u012bmeni un optimiz\u0113tu visp\u0101r\u0113jo vesel\u012bbu, ir svar\u012bgi pietiekami daudz un kvalitat\u012bvi gul\u0113t.<\/p><\/blockquote>\n\n\n\n
Izvairieties no estrog\u0113niem l\u012bdz\u012bg\u0101m \u0137\u012bmisk\u0101m viel\u0101m<\/strong><\/h2>\n\n\n\n
Ir vair\u0101ki citi faktori, kas var ietekm\u0113t j\u016bsu hormonu l\u012bmeni.<\/p>\n\n\n\n
Vesel\u012bgai dzimumdz\u012bvei ir svar\u012bga loma dzimumhormonu un testosterona l\u012bme\u0146a regul\u0113\u0161an\u0101.<\/p>\n\n\n\n
Augsta estrog\u0113niem l\u012bdz\u012bgu \u0137\u012bmisko vielu iedarb\u012bba var ietekm\u0113t ar\u012b testosterona l\u012bmeni. Centieties l\u012bdz minimumam samazin\u0101t ikdienas pak\u013cau\u0161anu bisfenola-A (BPA), parab\u0113nu un citu \u0137\u012bmisko vielu iedarb\u012bbai, kas atrodama da\u017eos plastmasas veidos.<\/p>\n\n\n\n
Estrog\u0113niem l\u012bdz\u012bgu \u0137\u012bmisko vielu iedarb\u012bbas samazin\u0101\u0161ana var pozit\u012bvi ietekm\u0113t testosterona l\u012bmeni un vesel\u012bbu.<\/p><\/blockquote>\n\n\n\n
Regul\u0113sim alkohola daudzumu<\/strong><\/h2>\n\n\n\n
Attiec\u012bbas starp alkoholu un testosteronu ir sare\u017e\u0123\u012btas.<\/p>\n\n\n\n
Da\u017ei p\u0113t\u012bjumi liecina, ka p\u0101rm\u0113r\u012bga alkohola lieto\u0161ana var pazemin\u0101t testosterona l\u012bmeni.<\/p>\n\n\n\n
Testosterona l\u012bmenis var pazemin\u0101ties pat 30 min\u016btes p\u0113c alkohola lieto\u0161anas. Sp\u0113c\u012bgs alkohola pat\u0113ri\u0146\u0161 var samazin\u0101t s\u0113klinieku darb\u012bbu un izrais\u012bt s\u0113klinieku atrofiju.<\/p>\n\n\n\n
Interesanti, ka p\u0113t\u012bjumi, kuros iesaist\u012bti pusaud\u017eu z\u0113ni un jauni v\u012brie\u0161i, ir par\u0101d\u012bju\u0161i, ka testosterona l\u012bmeni var izmantot, lai prognoz\u0113tu atkar\u012bbu no alkohola vai alkohola lieto\u0161anas s\u0101kumu. <\/p>\n\n\n\n
Vislab\u0101k ir ierobe\u017eot alkohola lieto\u0161anu, jo p\u0101rm\u0113r\u012bgs pat\u0113ri\u0146\u0161 var negat\u012bvi ietekm\u0113t testosterona l\u012bmeni un s\u0113klinieku vesel\u012bbu.<\/p><\/blockquote>\n\n\n\n
Tas ir svar\u012bgi<\/strong><\/h2>\n\n\n\n
Testosterona l\u012bmenis v\u012brie\u0161iem sasniedz maksimumu p\u0113c 19 gadu vecuma un dabiski s\u0101k samazin\u0101ties l\u012bdz ar vecumu. P\u0113c 30 gadu vecuma testosterons samazin\u0101s vid\u0113ji par 1-2% gad\u0101, lai gan tas var stabiliz\u0113ties 40 gadu vecum\u0101 vai vec\u0101kiem.<\/p>\n\n\n\n
\u0160is samazin\u0101jums rada ba\u017eas, jo p\u0113t\u012bjumi liecina par saikni starp zemu testosterona l\u012bmeni un aptauko\u0161anos, paaugstin\u0101tu slim\u012bbu risku un priek\u0161laic\u012bgu n\u0101vi.<\/p>\n\n\n\n
Barojo\u0161a uztura un vesel\u012bga dz\u012bvesveida iev\u0113ro\u0161ana, izmantojot da\u017eus no iepriek\u0161 min\u0113tajiem padomiem, var pal\u012bdz\u0113t optimiz\u0113t testosterona l\u012bmeni, vienlaikus veicinot visp\u0101r\u0113jo vesel\u012bbu.<\/p>\n\n\n\n
Ir svar\u012bgi atcer\u0113ties<\/strong>ka katra vesel\u012bba ir individu\u0101la un visiem nav vienotas receptes!<\/p>\n\n\n\n
T\u0101tad, ja v\u0113laties uzzin\u0101t, k\u0101das uzturvielas j\u016bsu \u0137ermenim \u0161obr\u012bd var\u0113tu pietr\u016bkt, vesel\u012bbas speci\u0101listi iesaka ce\u013cvedi \u2013 "Tava diena"<\/strong><\/a>.<\/p>\n\n\n\n
- Savlaic\u012bgi piev\u0113rsiet uzman\u012bbu sign\u0101liem, ko s\u016bta j\u016bsu labsaj\u016bta<\/li>
- Papildiniet organismu ar dab\u012bg\u0101m miner\u0101lviel\u0101m, vitam\u012bniem un vesel\u012bbai nepiecie\u0161amaj\u0101m uzturviel\u0101m.<\/li>
- Izbaudi ener\u0123iju un labu garast\u0101vokli ikdien\u0101!<\/li><\/ul>\n\n\n\n