7 SAVJETA ZA PODIZANJE NIVOA TESTOSTERONA
10 Jul

7 SAVJETA ZA PODIZANJE NIVOA TESTOSTERONA

1. POVEĆAJTE UNOS ZDRAVIH MASNOĆA

Prehrana s malim unosom masnoća jedna je od boljih metoda za uništavanje proizvodnje testosterona. Zdravi izvori hranjivih masnoća omogućuju izgrađivanje blokova koji podržavaju optimalnu proizvodnju testosterona. Barem 30% sveukupne prehrane trebalo bi se sastojati od zdravih masnoća kao što su na primjer: maslinovo ulje, kokosovo ulje, kokosov maslac, orasi, sjemenke itd. Neki pojedinci konzumiraju i više, zato nemojte vjerovati mitu o tome kako je unos masnoća nezdrav.
Jedno istraživanje pokazalo je koliko su zapravo maslinovo i kokosovo ulje učinkoviti kod pretvaranja kolesterola u testosteron. Neki liječnici čak imaju teoriju da su visoke razine kolesterola zapravo očajnički pokušaji tijela da proizvede više testosterona. Iz tog razloga ćete unosom više zdravih masnoća pretvoriti veću količinu kolesterola u testosteron i poboljšati razinu kolesterola.

2. DOBRO SE NASPAVAJTE SVAKE NOĆI

Nije nepoznato kako je dubok san svake noći ključan za optimalno zdravlje, zato ne bi trebala iznenaditi činjenica da je isto tako potreban i za adekvatnu proizvodnju testosterona. No, rijetki vrednuju važnost sna i spavanja i radije troše vrijeme na gledanje televizije svake večeri. Još gore, mnogi troše još više vremena na Facebooku, Twitteru i drugim društvenim mrežama u raspravi s ljudima koje nikada neće sresti uživo.
Jeste li ikad primijetili koliko su ljudi drugačiji u stvarnom životu od svojih profila na društvenim mrežama? U svakom slučaju, vrijeme je da prestanete živjeti u virtualnom svijetu i ostavite više vremena za kvalitetan san i samim time ćete poboljšati život u stvarnom svijetu.
Pokušajte čitati sat vremena prije spavanja kako biste se opustili. Meditacija je također jako korisna za rješavanje anksioznosti koje se nakupljaju preko dana te ćete tako smanjiti okretanje u krevetu i nemiran san kroz cijelu noć. Magnezij prirodno opušta mišiće što ne samo da olakšava dubok san, već i povećava razinu testosterona – zato ga je dobro popiti prije spavanja. Pokušajte uz 200-300 mg prije spavanja ili koristite magnezijevo ulje za bolju apsorpciju.

3. OSIGURAJTE DOVOLJAN UNOS VITAMINA I MINERALA

Postoji mnogo vitamina i minerala koji su važni za optimalnu proizvodnju testosterona. Najvažniji su: vitamin A, vitamin D, B vitamini, cink, magnezij i selen. Dobra prehrana i dodatak prehrani u obliku multivitamina pokrit će mnoge temeljne potrebe. U svakom slučaju, vjerojatno ćete morati pronaći dodatke u obliku vitamina D, B vitamina, cinka i magnezija.
Optimalni unos:
  • Vitamin D3: 2500-5000 iu
  • Vitamin A: 5000 iu
  • Cink: 30-50 mg (cink citrat, cink aspartat)
  • B vitamini: 1-2 B100 tablete
  • Magnezij: 300-400 mg (magnezij citrat, magnezij aspartat, magnezijevo ulje)
  • Selen: 200 mcg

4. IZBJEGAVAJTE KONZUMIRANJE VELIKIH KOLIČINA ŠEĆERA

Konzumiranje velikih količina šećera korijen je problema mnogih zdravstvenih poteškoća, uključujući i niske razine testosterona. Kada konzumirate previše šećera, povećava vam se razina inzulina što tjera van svu glukozu iz vašeg krvotoka. Ekstremno niske razine šećera u krvi uzrokovat će veću kontzumaciju šećera i tako se stvara začarani krug.
Povećan unos šećera povećat će količinu već spremljenih masnoća u tijelu brže od bilo kojeg drugog spoja. Što više tjelesnih masnoća imate, veća vam je razina enzima aromataze i samim time se više testosterona pretvara u estrogen.
Povećana konzumacija šećera isto tako utječe na povećavanje razine hormona stresa što još više inhibira proizvodnju testosterona.
Nemojte se zavaravati, šećer stvara ovisnost i jako se teško odviknuti i riješiti te navike. Ali vrijedi se potruditi zato što je izbacivanje ili smanjivanje unosa šećera jedna od najvažnijih stvari koje možete napraviti za zdravlje i za prirodnu proizvodnju testosterona.
Ddr. Peter Rouse savjetuje svim svojim pacijentima da progutaju žlicu kokosovog ulja između obroka kako bi smanjili želju za šećerom.

5. DIŽITE VEĆA OPTEREĆENJA S FOKUSOM NA SLOŽENE VJEŽBE

Uključite se u neki program treniranja s opterećenjem koji je fokusiran na složene vježbe: mrtvo dizanje, čučnjevi, potisci s klupe, potisci iznad glave, zamah s dvoručnim utegom i slično – tako ćete povećati i proizvodnju testosterona i hormona rasta. Važno je ne pretjerivati, jer biste tako mogli poništiti sve prednosti i povećati razinu hormona stresa i postati skloniji upalama.
Ne trošite vrijeme na izolacijske vježbe poput nožnih ekstenzija, uvijanja i lateralnih podizanja. Fokusirajte se na složene vježbe (posebice čučnjeve i mrtvo dizanje) – odradite trening u 45 minuta i nastavite sa svojim životom.
6. AKTIVIRAJTE SE!
Previše pojedinaca živi život pasivno umjesto da agresivno krenu u svaki dan. Preuzmite kontrolu nad svojim životom i prestanite biti žrtva i živjeti na milost drugih ljudi i okolnosti. Ako imate posao koji mrzite, smislite plan za ostvarenje onoga što želite raditi. Ako ste u lošem odnosu, izađite iz takvog odnosa. Život je prekratak da biste se osjećali jadnima. Prestanite na prepreke gledati kao na barijere i umjesto toga gledajte na njih kao na mogućnosti za bogatiji život i dosezanje svoga potencijala.
Kako možete očekivati optimalnu proizvodnju testosterona ako niste nimalo uzbuđeni oko svog života općenito? Ako ste okruženi kvalitetnim ljudima i volite ono što radite, na pola puta ste do poboljšanja proizvodnje testosterona.
Naravno, teško je napraviti sve potrebne stvari i odluke te slijediti s intenzivnim radom ako vam je trenutna razina testosterona minimalna. Mnogi će primijetiti da poboljšanje zdravlja i tjelesne forme treniranjem i kvalitetnijom prehranom jako brzo širi svoj učinak i na druge aspekte života.

7. IZBJEGAVAJTE ALKOHOL, POSEBICE PIVO

Ako imate nisku razinu testosterona, ne radite si medvjeđu uslugu konzumiranja većih količina alkohola. Alkohol povećava konverziju testosterona u estrogen i to je jedan od razloga zašto mnogi muškarci postaju jako emotivni nakon čašice previše. Od svega je najgore pivo koje sadrži veliku količinu hmelja koji sadrži veliku količinu estrogena. Možda je to razlog zašto mnogi frajeri koji piju pivo izgledaju kao da su 6 mjeseci trudni s naznakama uvećanih grudi.
Ne bih se zabrinjavao zbog nekoliko pića tjedno, ali ako konzumirate nekoliko pića svake večeri, nemojte se iznenaditi zbog niskih razina testosterona i tvrdoglavih tjelesnih masnoća.

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