{"id":62125,"date":"2021-04-30T14:49:56","date_gmt":"2021-04-30T12:49:56","guid":{"rendered":"https:\/\/bb.dwizards.dev\/vsakodnevne-navade-ki-povzrocajo-pomanjkanje-testosterona\/"},"modified":"2023-10-06T16:54:33","modified_gmt":"2023-10-06T16:54:33","slug":"vsakodnevne-navade-ki-povzrocajo-pomanjkanje-testosterona","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/vsakodnevne-navade-ki-povzrocajo-pomanjkanje-testosterona\/","title":{"rendered":"VSAKODNEVNE NAVADE, KI POVZRO\u010cAJO POMANJKANJE TESTOSTERONA"},"content":{"rendered":"\n

Ste se kdaj vpra\u0161ali, ali imate dovolj testosterona? \u010ceprav se mnogi mo\u0161ki tega sramujejo ali se bojijo priznati, so v nekaterih primerih nizke ravni tega hormona posledica nekaterih neizogibnih vsakdanjih navad.<\/p>\n\n\n\n

Testosteron spada med steroide, ki ga pri mo\u0161kih proizvajajo testisi, pri \u017eenskah pa jaj\u010dniki in nadledvi\u010dne \u017eleze. \u010ce trenirate, zagotovo veste, da ima ta hormon anaboli\u010dni u\u010dinek, torej vpliva na rast mi\u0161ic. Vi\u0161ja raven testosterona v telesu vam lahko olaj\u0161a pridobivanje ve\u010d mi\u0161i\u010dne mase in pomaga zmanj\u0161ati odstotek ma\u0161\u010dobe. \u010ceprav se proizvaja pri \u017eenskah v manj\u0161ih koli\u010dinah, lahko naraven nivo tega hormona tudi zvi\u0161ajo.<\/p>\n\n\n\n

Pomanjkanje testosterona se lahko pojavi, \u010de:<\/p>\n\n\n\n

PRIMANJKUJE VAM DOLO\u010cENIH HRANIL<\/span><\/strong><\/p>\n\n\n\n

Pomanjkanje hranil lahko privede do nizke ravni testosterona. Na primer, nizka koncentracija cinka lahko privede do nizke ravni tega hormona. Cink je pomemben za proizvodnjo testosterona in prolaktina. Prav tako je klju\u010dna sestavina pri nastajanju teko\u010dine v prostati in mo\u010dno pomanjkanje lahko povzro\u010di hipogonadizem. \u017divila, kot so govedina, ore\u0161ki, ovsena ka\u0161a, \u0161pina\u010da, gobe in ostrige, vsebujejo velike koli\u010dine cinka.<\/p>\n\n\n\n

NE JESTE DOVOLJ BELJAKOVIN<\/span><\/strong><\/p>\n\n\n\n

Pomanjkanje beljakovin v prehrani vam bo prepre\u010dilo, da bi si nabrali mo\u010di, si zgradili mi\u0161ice in si opomogli po treningu. Priporo\u010da se, da u\u017eivajte vsaj 1-1,5 g beljakovin na kg telesne te\u017ee, ter da so beljakovine enakomerno razporejene po obrokih. Upo\u0161tevajte, da je va\u0161a sposobnost gradnje mi\u0161ic in pridobivanja mo\u010di znak zdrave ravni testosterona.<\/p>\n\n\n\n

U\u017dIVATE NAPA\u010cNE OGLJIKOVE HIDRATE<\/span><\/strong><\/p>\n\n\n\n

Kar zadeva ogljikove hidrate v va\u0161i prehrani, bi jih morali zau\u017eiti kompleksne in \u010dim manj predelane ogljikove hidrate. Na primer namesto sladkarij in enostavnih ogljikovih hidratov raje posezite po polnozrnatih testeninah, ri\u017eu, kruhu in podobno.<\/p>\n\n\n\n

NE TRENIRATE REDNO<\/span><\/strong><\/p>\n\n\n\n

Telesna aktivnost ima pomembno vlogo pri optimizaciji ravni testosterona. Intenzivna vadba spodbuja spro\u0161\u010danje testosterona, serotonina in dopamina med vadbo in po njej. To vodi do pove\u010danih ob\u010dutkov samozavesti in zadovoljstva. Razlog, zakaj \u010dutite u\u017eitek je, ker veste, da \u017eelite postati mo\u010dnej\u0161a, bolj zdrava razli\u010dica sebe. Vadba med drugim izbolj\u0161uje tudi kognitivno funkcijo.<\/p>\n\n\n\n

NE SPITE DOVOLJ<\/span><\/strong><\/p>\n\n\n\n

Dokazano je, da kakovosten spanec bolje spodbuja izlo\u010danje testosterona. Zato bi morali spati vsako no\u010d vsaj 7-9 ur, da omogo\u010dite bolj\u0161e izlo\u010danje rastnih hormonov in testosterona, ki vplivajo na hitrej\u0161e okrevanje mi\u0161ic in s tem pove\u010danje mi\u0161i\u010dne mase. \u010ce imate te\u017eave s spanjem, poskusite zatemniti sobo, uravnati sobno temperaturo in se izogniti modri svetlobi s televizorja ali zaslona mobilnega telefona, ki lahko moti va\u0161 spanec. Pred spanjem preberite knjigo, izvajajte jogo ali meditirajte – ali pa se lotite katere koli druge dejavnosti, ki vas sprosti, vendar ne \u0161koduje kakovosti va\u0161ega spanca.<\/p>\n\n\n\n

OB\u010cUTITE NEGOTOVOST<\/span><\/strong><\/p>\n\n\n\n

Pomemben del sestavljanke je, kaj si vsak dan mislite o sebi. Pozitiven na\u010din razmi\u0161ljanja je “mi\u0161ica”, ki bi jo morali trenirati tudi vsak dan. Va\u0161 um je kot vrt – \u010de ne sadite ro\u017e (pozitivne misli), potem plevel (negativne misli) samodejno raste. Pozitivne misli zmanj\u0161ujejo kortizol v mo\u017eganih, spro\u0161\u010dajo serotonin, ki pomaga uravnavati spanec, prebavo, spolno \u017eeljo in spomin.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ste se kdaj vpra\u0161ali, ali imate dovolj testosterona? \u010ceprav se mnogi mo\u0161ki tega sramujejo ali se bojijo priznati, so v nekaterih primerih nizke ravni tega hormona posledica nekaterih neizogibnih vsakdanjih navad. Testosteron spada med steroide, ki ga pri mo\u0161kih proizvajajo testisi, pri \u017eenskah pa jaj\u010dniki in nadledvi\u010dne \u017eleze. \u010ce trenirate, zagotovo veste, da ima ta […]<\/p>\n","protected":false},"author":3,"featured_media":62126,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5971,5974],"tags":[139],"class_list":["post-62125","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana-sl","category-nasveti-prehrana","tag-testosteron"],"acf":[],"yoast_head":"\nVSAKODNEVNE NAVADE, KI POVZRO\u010cAJO POMANJKANJE TESTOSTERONA - Building Body<\/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:\/\/building-body.com\/sl\/vsakodnevne-navade-ki-povzrocajo-pomanjkanje-testosterona\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"VSAKODNEVNE NAVADE, KI POVZRO\u010cAJO POMANJKANJE TESTOSTERONA - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ste se kdaj vpra\u0161ali, ali imate dovolj testosterona? \u010ceprav se mnogi mo\u0161ki tega sramujejo ali se bojijo priznati, so v nekaterih primerih nizke ravni tega hormona posledica nekaterih neizogibnih vsakdanjih navad. 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