Yadda ake ƙara testosterone ta hanyar halitta: motsa jiki, barci, abinci da ƙarin sinadarai
An lissafa nazarce-nazarce da majiyoyin da muka yi amfani da su a ƙarshe. Likita bai duba ba. Manufar edita
Ƙarancin shaʼawar jimaʼi, ƙarancin tashin safe, gajiya kullum. Ɗaya daga cikin dalilan da ka iya kasancewa shi ne raguwar hormone na maza. Ga abin da za ka iya dubawa a rayuwar yau da kullum, abin da sinadaran ƙarin abinci suke yi a zahiri, da lokacin ganin likita.
Alaƙar da ta fi bayyana tsakanin testosterone da abubuwan rayuwa a bincike ita ce barci da nauyin jiki. Lokacin da matasa maza masu lafiya suka yi barci ƙasa da awa 5 na mako guda, ya ragu da kashi 10 zuwa 15%, kuma a maza masu ƙiba mai yawa, ya ƙaru gwargwadon yawan nauyin da suka rage. Ba a tabbatar da cewa horon ƙarfin tsoka yana ƙara matakin yau da kullum a fili ba, amma yana da muhimmanci ga tashin azzakari ta hanyar nauyi, jijiyoyin jini da ƙasan ƙugu. Galibin sinadaran ƙarin abinci suna da ƙananan nazarce-nazarce ne kawai ba tare da tabbataccen sakamako ba.
Abubuwan ciki
Mene ne testosterone
Testosterone shi ne babban hormone na jimaʼi na maza, wanda galibi ake samarwa a ƙwaya (testicles). Yana taka rawa a shaʼawar jimaʼi, tashin azzakari, tsoka da ƙashi, yanayin zuciya da kuzari. Yana kai ƙololuwa a shekaru 20 zuwa 29 kuma yana raguwa a hankali da shekaru, amma a yanayi daban-daban sosai: maza masu shekaru ɗaya na iya samun matakai daban-daban ƙwarai.
Alamomin ƙarancin testosterone
Lokacin da ƙarancin testosterone ya zo tare da alamomin jiki ko na zuciya, likitoci suna kiransa ƙarancin testosterone ko hypogonadism na tsufa. Jagorar aikin asibiti ta Endocrine Society (2018) ta lissafa waɗannan manyan alamomi:
| Nauʼi | Manyan alamomi |
|---|---|
| Na jimaʼi | Ƙarancin tashin safe, ƙarancin shaʼawar jimaʼi, matsalar tashin azzakari |
| Na zuciya | Rashin walwala, rashin maida hankali, saurin gajiya |
| Na jiki | Raguwar ƙarfi, raunin ƙashi, ƙarin kitsen jiki |
Jagorar ɗaya ta ba da shawarar a gano cutar ne kawai idan akwai alamomi kuma gwaje-gwajen jini da aka maimaita da safe ba tare da cin abinci ba sun nuna ƙarancin testosterone a fili; iyakar ƙima ta bambanta tsakanin jagorori da ɗakunan gwaje-gwaje. Kada ka yanke hukunci daga alamomi kaɗai: idan kana damuwa, ka tambayi likitanka ko likitan mafitsara da lafiyar maza game da gwaji.
Zaɓi na 1: horon ƙarfin tsoka
Ana yawan cewa "ɗaga nauyi yana ƙara testosterone", amma bincike ba shi da sauƙi haka.
- Sakamako
- Horon ƙarfin tsoka akai-akai bai canza testosterone na yau da kullum (na tushe) a fili ba. Horon juriya da na tazara sun nuna ƙaramin ƙaruwa
- Abin lura
- Tsofaffin maza da galibi gajerun nazarce-nazarce. Sakamako ya bambanta bisa ga nauʼin hormone da aka auna, kuma nazarce-nazarcen ba su da yawa
Motsa jiki har yanzu yana da amfani saboda yana rage kitsen jiki, yana kiyaye lafiyar jijiyoyin jini kuma yana horar da tsokokin ƙasan ƙugu da ke da hannu a tashin azzakari. Horon ƙasan ƙugu yana ɗaya daga cikin hanyoyin da aka bayar da rahoton canji a aikin tashin azzakari a gwaje-gwajen maza masu matsalar. Za ka iya gwada shi da Agogon Kegel na minti 1 kyauta.
Zaɓi na 2: barci, nauyi da damuwa
- Sakamako
- Bayan mako guda na barci ƙasa da awa 5, testosterone na rana ya ragu da kashi 10 zuwa 15%. Tsufa yana rage shi da kusan kashi 1 zuwa 2% a shekara, don haka wannan ya yi daidai da shekaru 10 zuwa 15
- Abin lura
- Maza kaɗan ƙwarai kuma mako ɗaya kawai. Bai gwada ko ƙara barci yana ƙara testosterone ba
- Sakamako
- Rage nauyi ya ƙara testosterone, ko ta hanyar abinci mai ƙarancin kalori ko tiyatar ƙiba. Ƙaruwar ta fi alaƙa da yawan nauyin da aka rage
- Abin lura
- Maza masu ƙiba mai yawa kawai. Ba a sani ba ko maza masu nauyin alʼada suna samun wani amfani daga ƙara rage nauyi
Damuwa mai ɗorewa da ƙarancin barci suma suna shafar daidaiton hormone da shaʼawar jimaʼi. Barci na awa 7 ko fiye a dare da rage kitsen ciki su ne matakai masu amfani da bincike ke danganta da testosterone.
Zaɓi na 3: abinci (zinc)
Binciken da ya shafi abinci yana kan zinc. Ƙananan nazarce-nazarce sun gano cewa taƙaita zinc ya rage testosterone, kuma tsofaffin mazan da ke da ƙarancin zinc sun ga ƙaruwa lokacin da suka ƙara sha (Prasad da wasu, 1996). Amma waɗannan maza ne masu ƙarancin zinc; babu nazarin da ya nuna cewa mazan da ke samun isasshe suna amfana daga ƙari. Zinc yana da yawa a oysters, naman shanu da ƙwai. Ofishin Ƙarin Sinadarai na NIH a Amurka (NIH Office of Dietary Supplements) ya bayar da adadin da aka ba da shawara na mg 11 a rana ga manyan maza, kuma iyakar sama mg 40 a rana; yawan zinc daga ƙarin sinadarai na iya haddasa ƙarancin copper (jan ƙarfe).
Sinadaran ƙarin abinci suna aiki?
Ga abin da bincike ya ce game da sinadaran da ake yawan samu a kayayyakin "ƙara testosterone".
| Sinadari | Abin da bincike ya nuna |
|---|---|
| Hulba (fenugreek) | Nazarin gwaje-gwaje 4 ya bayar da rahoton tasiri a kan jimillar testosterone. Ƙananan gwaje-gwaje, kayayyaki kaɗan |
| Zinc | Ƙananan nazarce-nazarce sun nuna ƙaruwa a mazan da ke da ƙaranci. Ba a nuna ba a mazan da ke samun isasshe |
| Astragalus | Ba a sami nazarce-nazarce masu inganci na testosterone a ɗan Adam ba |
| Piperine | Ana ƙara shi don taimaka wa shan wasu sinadarai. Ba a yi nazari a kansa don testosterone ba |
Hulba (fenugreek) ita ce sinadarin da ke da gwaje-gwaje mafi yawa kan hormone na maza (Mansoori da wasu, 2020), amma ƙanana ne.
Astragalus saiwar wata shuka ce a dangin wake, wadda aka daɗe ana amfani da ita a maganin gargajiya na Sin. Akwai nazarce-nazarce a dabbobi da ƙwayoyin halitta, amma ba mu sami gwaje-gwaje masu inganci na testosterone a maza ba.
Piperine shi ne sinadarin da ke sa barkono baƙi (black pepper) yaji. A wani nazari a ɗan Adam, ƙara mg 20 na piperine ga g 2 na curcumin (daga turmeric) ya ƙara curcumin a cikin jini sosai (Shoba da wasu, 1998). Wato ana ƙara shi ne don taimaka wa shan wasu sinadarai; babu nazarin da ya nuna cewa piperine kansa yana ƙara testosterone. Yana kuma shafar enzymes da ke narkar da magunguna, don haka ka tambayi likita ko mai sayar da magani (pharmacist) idan kana shan wani magani.
Waɗannan kayayyaki ƙarin abinci ne, ba magungunan kula da cuta ko rigakafinta ba. Idan ka zaɓi ɗaya, ka zaɓi kaya da ke lissafa sinadaransa da yawan na kullum a fili, kuma yana da rajista a hukumar kula da magunguna ta ƙasarka (misali NAFDAC a Najeriya). Ka guji duk wani da ke alkawarin sakamako "tabbatacce", da kuma "maganin ƙarfin maza" na kasuwa ko na titi da ba a san abin da ke cikinsa ba: irin waɗannan kayayyaki na iya cutar da lafiyarka. Idan kana damuwa game da matakinka, gwajin jini ya fi tabbaci fiye da gwada ƙarin sinadarai.
Testosterone da matsalar tashin azzakari
Testosterone yana taka rawa a shaʼawar jimaʼi da tashin azzakari, don haka ƙarancinsa zai iya bayar da gudummawa ga matsalar tashin azzakari. Amma galibin matsalar tashin azzakari tana fitowa ne daga dalilan jijiyoyin jini, jijiyoyin jiki ko na zuciya, kuma maza masu testosterone na alʼada ma suna samunta.
- Sakamako
- Matsakaicin canji a ayyukan jimaʼi, shaʼawar jimaʼi da makin aikin tashin azzakari. Babu bambanci a kuzari
- Abin lura
- Maganin hormone a ƙarƙashin likita, a tsofaffin maza masu ƙarancin testosterone. Waɗannan ba sakamakon ƙarin sinadarai ba ne
Matsalar tashin azzakari na iya zama alamar cutar zuciya ko jijiyoyin jini ko ciwon suga. Idan matsalolin tashin azzakari suna ci gaba, ko ƙarancin tashin safe, ƙarancin shaʼawar jimaʼi da gajiya sun zo tare, ka ga likitan mafitsara da lafiyar maza (urologist), asibitin lafiyar maza ko likitanka.
Tambayoyin da ake yawan yi
Mene ne testosterone?
Testosterone shi ne babban hormone na jimaʼi na maza, wanda galibi ake samarwa a ƙwaya (testicles). Yana taka rawa a shaʼawar jimaʼi, tashin azzakari, tsoka da ƙashi, yanayin zuciya da kuzari. Yana kai ƙololuwa a shekaru 20 zuwa 29 kuma yana raguwa a hankali da shekaru, a yanayi daban-daban sosai daga mutum zuwa mutum. Idan ƙarancin testosterone ya zo tare da alamomi kamar gajiya da ƙarancin shaʼawa, likitoci suna kiransa ƙarancin testosterone ko hypogonadism na tsufa.
Zan iya ƙara testosterone ta hanyar halitta?
Bincike ya fi danganta shi da barci da nauyin jiki. Lokacin da matasa maza 10 masu lafiya suka yi barci ƙasa da awa 5 a dare na mako guda, testosterone ɗinsu ya ragu da kashi 10 zuwa 15%. A maza masu ƙiba mai yawa, yawan nauyin da suka rage, yawan ƙaruwar testosterone ɗinsu. Galibin sinadaran ƙarin abinci suna da ƙananan nazarce-nazarce ne kawai ba tare da tabbataccen sakamako ba.
Ƙarin sinadarai na testosterone suna aiki?
Game da hulba (fenugreek), wani nazari na gwaje-gwaje 4 ya bayar da rahoton tasiri a kan jimillar testosterone, amma gwaje-gwajen ƙanana ne kuma kayayyakin da aka yi amfani da su kaɗan ne. Game da zinc, akwai ƙananan nazarce-nazarce kawai da ke nuna ƙaruwa a mazan da ke da ƙarancin zinc. Ƙarin sinadarai ba madadin magani ba ne, kuma ka guji "maganin ƙarfin maza" da ba a san abin da ke cikinsa ba. Idan kana damuwa game da matakinka, gwajin jini ita ce hanya tabbatacciya ta dubawa.
Ƙarancin testosterone yana haddasa matsalar tashin azzakari?
Testosterone yana taka rawa a shaʼawar jimaʼi da tashin azzakari, don haka ƙarancinsa zai iya bayar da gudummawa ga matsalar. Amma galibin matsalar tashin azzakari tana fitowa ne daga dalilan jijiyoyin jini, jijiyoyin jiki ko na zuciya, kuma maza masu testosterone na alʼada ma suna samunta. A wani gwaji na maza 790 masu shekaru 65 zuwa sama masu ƙarancin testosterone, maganin hormone ya kasance tare da matsakaicin canji a makin aikin tashin azzakari, amma wannan magani ne da likita ya rubuta.
A ina zan iya yin gwajin testosterone?
Likitan iyali ko na babban asibiti, likitan mafitsara da lafiyar maza (urologist) ko asibitin lafiyar maza za su iya duba shi da gwajin jini. Testosterone ya fi yawa da safe kuma ya fi ƙasa da yamma, don haka yawanci ana ɗaukar jinin da safe (kusan ƙarfe 7 zuwa 11 na safe).
Manazarta
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- Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174. stacks.cdc.gov/view/cdc/212252
- Corona G, et al. Body weight loss reverts obesity-associated hypogonadotropic hypogonadism: a systematic review and meta-analysis. Eur J Endocrinol. 2013;168(6):829-843. pubmed.ncbi.nlm.nih.gov/23482592/
- Hayes LD, Elliott BT. Short-Term Exercise Training Inconsistently Influences Basal Testosterone in Older Men: A Systematic Review and Meta-Analysis. Front Physiol. 2019;9:1878. www.frontiersin.org/articles/10.3389/fphys.2018.01878/full
- Prasad AS, et al. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-348. pubmed.ncbi.nlm.nih.gov/8875519/
- NIH Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- Mansoori A, et al. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials. Phytother Res. 2020;34(7):1550-1555. pubmed.ncbi.nlm.nih.gov/32048383/
- Shoba G, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998;64(4):353-356. pubmed.ncbi.nlm.nih.gov/9619120/
- Snyder PJ, et al. Effects of Testosterone Treatment in Older Men. N Engl J Med. 2016;374(7):611-624. www.nejm.org/doi/full/10.1056/NEJMoa1506119