{"id":36901,"date":"2017-04-24T06:38:55","date_gmt":"2017-04-24T04:38:55","guid":{"rendered":"http:\/\/hudo.com\/si\/?p=36901"},"modified":"2017-04-29T08:23:07","modified_gmt":"2017-04-29T06:23:07","slug":"vam-morda-primanjkuje-testosterona-preverite","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/vam-morda-primanjkuje-testosterona-preverite\/","title":{"rendered":"Vam morda primanjkuje testosterona? Preverite."},"content":{"rendered":"
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foto:Profimedia<\/figcaption><\/figure>\n

Testosteron je glavni mo\u0161ki hormon, ki igra pomembno vlogo v mnogih telesnih funkcijah tako mo\u0161kih, kot \u017eensk. \u010ce \u017eelimo pove\u010dati telesno mo\u010d in mi\u0161i\u010dno maso, izbolj\u0161ati kondicijo, zmanj\u0161ati tveganje za razvoj osteoporoze ter pove\u010dati libido in vzdr\u017eljivost, moramo zagotoviti ustrezne ravni tega hormona v telesu. Kar pa se ne zgodi avtomatsko, saj s svojim na\u010dinom \u017eivljenja mo\u010dno vplivamo na na\u0161e hormonsko ravnovesje.<\/p>\n

Znaki pomanjkanja testosterona<\/h2>\n

\u010ce na\u0161a raven testosterona ni optimalna oz. je prenizka, lahko opazimo \u0161tevilne negativne posledice, kot so pomanjkanje samozavesti, depresivnost, razdra\u017eljivost, motnje spanja, pomanjkanje energije, zmanj\u0161anje spolne sle in pove\u010dano kopi\u010denje ma\u0161\u010dob. \u010ce se \u017eelimo spopasti s temi te\u017eavami, moramo spodbuditi na\u0161e telo k ve\u010dji proizvodnji testosterona. Pri tem si lahko pomagamo z naslednjimi ukrepi:<\/p>\n

Na\u010dini, kako pove\u010dati koli\u010dino testosterona<\/h2>\n

<\/a><\/p>\n

– Ohranjajte zdravo in stalno telesno te\u017eo. Debelost namre\u010d, med drugim, zmede tudi ravni hormonov v telesu.<\/p>\n

– Zagotovite si vsaj 8 ur spanca.<\/p>\n

– U\u017eivajte zdrave ma\u0161\u010dobe; preberite ve\u010d o 5 \u017eivilih z najbolj zdravimi ma\u0161\u010dobami<\/strong><\/span><\/a>.<\/p>\n

– Omejite pitje alkohola. Ne le, da ta redi, temve\u010d tudi dokazano zmanj\u0161uje raven testosterona v telesu.<\/p>\n

– Manj ogljikovih hidratov, ve\u010d beljakovin. Za zajtrk raje, kot po kruhu in marmeladi, posezite po stro\u010dnicah\u00a0in avokadu. Prehrano, ki temelji na ogljikovih hidratih, znanstveniki namre\u010d povezujejo z manj\u0161o koli\u010dino testosterona v telesu.<\/p>\n

– Telesno vadbo omejite na 45-minut v enem kosu, saj dalj\u0161a vadba zni\u017euje raven testosterona. Poskusite z bolj intenzivnimi vajami. Znanstveniki ugotavljajo, da aktivnost ve\u010djih mi\u0161i\u010dnih skupin pove\u010duje raven testosterona, zato redno delajte po\u010depe, skledce in dvigujte ute\u017ei.<\/p>\n

– Jejte veliko zelenjave, razlogi so na dlani. Predvsem brokoli, cveta\u010da, zelje in ohrovt naj bi pomagali iz telesa izlo\u010dati umetne estrogene, ki jih v na\u0161em okolju kar mrgoli.<\/p>\n

– U\u017eivajte dovolj magnezija, ki ga telo potrebuje za proizvodnjo testosterona. Preverite, s katerimi \u017eivili ga zau\u017eijemo najve\u010d<\/strong><\/span><\/a>!<\/p>\n

– Pogosteje seksajte. Ker je testosteron mo\u0161ki spolni hormon, ga bo telo ob rednih spolnih odnosih proizvajalo ve\u010d.<\/p>\n

– Omejujte stres. Pove\u010dane ravni kortizola v telesu, ki so posledica stresa, zmanj\u0161ujejo koli\u010dino testosterona. Redni spolni odnosi vam bodo sicer pomagali pri sprostitvi, vendar pa se morate kroni\u010dnega stresa lotiti tudi z drugimi spremembami v na\u010dinu \u017eivljenja.<\/p>\n

– \u010ce huj\u0161ajte, po\u010dnite to po pameti. Dnevnega vnosa kalorij nikar ne zmanj\u0161ajte bolj, kot 20% pod osnovno potrebo. Stradanje namre\u010d zmanj\u0161a koli\u010dino vseh hormonov v telesu, tudi testosterona.<\/p>\n","protected":false},"excerpt":{"rendered":"

Poznate znake pomanjkanja testosterona? Na naraven na\u010din lahko pove\u010damo raven testosterona ter s tem izbolj\u0161amo telesno zmogljivost in razpolo\u017eenje!<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[4758,4759,4760],"source":[1549,1518],"supertag":[],"acf":[],"yoast_head":"\nVam morda primanjkuje testosterona? Preverite. - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/vam-morda-primanjkuje-testosterona-preverite\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vam morda primanjkuje testosterona? 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