{"id":311926,"date":"2020-12-19T09:08:00","date_gmt":"2020-12-19T08:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311926"},"modified":"2021-11-19T09:15:22","modified_gmt":"2021-11-19T08:15:22","slug":"10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/","title":{"rendered":"10 simptoma nedostatka testosterona &#8211; \u0161to ga uzrokuje i kako ga lije\u010diti?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/#Sto_je_testosteron\" title=\"\u0160to je testosteron\">\u0160to je testosteron<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/#Simptomi_niske_razine_testosterona\" title=\"Simptomi niske razine testosterona\">Simptomi niske razine testosterona<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/#Kako_povecati_razinu_testosterona\" title=\"Kako pove\u0107ati razinu testosterona?\">Kako pove\u0107ati razinu testosterona?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong data-rich-text-format-boundary=\"true\">Testosteron<\/strong> je hormon, <strong>dominantan posebno kod mu\u0161karaca<\/strong>, ali \u017eene tako\u0111er imaju odre\u0111enu koli\u010dinu testosterona u tijelu. Njegova se <strong>razina<\/strong> prirodno smanjuje s godinama, ali zna\u010dajniji pad mo\u017ee se dogoditi i zbog drugih \u010dimbenika. Saznajte <strong>\u0161to uzrokuje nedostatak testosterona, koji su njegovi simptomi<\/strong> i kako <strong>pove\u0107ati razinu ovog hormona<\/strong> za op\u0107e zdravlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_testosteron\"><\/span>\u0160to je testosteron<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Testosteron<\/strong> je prvenstveno<strong> hormon<\/strong> koji je vrlo va\u017ean za \u010dovjekovo zdravlje i ne odnosi se samo na plodnost ili mi\u0161i\u0107nu masu. Uz to, testosteron nije isklju\u010divo ljudski hormon jer je prisutan i kod \u017eivotinja. Ovaj prvenstveno mu\u0161ki hormon ima nekoliko uloga u tijelu, uklju\u010duju\u0107i <strong>pravilnu funkciju plodnosti, proizvodnju mu\u0161kih spolnih karakteristika<\/strong> ili<strong> regulaciju rodnih razlika. <\/strong><span style=\"color: #ff6600;\"><span class=\"tadv-color\">[1] [2]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Testosteron se <strong>nekad<\/strong> smatrao hormonom odgovornim<strong> uglavnom za fiziologiju i androgenezu mu\u0161karaca i dje\u010daka<\/strong>. Uz to, me\u0111utim, <strong>utje\u010de na na\u0161e kosti<\/strong>, \u0161to se mo\u017ee pripisati njegovoj pretvorbi u estrogen. Doseg testosterona je slo\u017een, a istra\u017eiva\u010di tako\u0111er prou\u010davaju njegovu ulogu u <strong>bolovima i kardiovaskularnoj funkciji kod mu\u0161karaca i \u017eena<\/strong>. Kako bismo naglasili va\u017enost testosterona, navest \u0107emo sve procese u kojima je ovaj hormon va\u017ean <span class=\"tadv-color\" style=\"color: #ff6600;\">[3] [4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>veli\u010dina i snaga mi\u0161i\u0107a<\/li><li>rast i snaga kostiju<\/li><li>produbljivanje glasa i pojava dlaka<\/li><li>funkcija libida<\/li><li>razvoj penisa i testisa te proizvodnja sperme<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/co-je-testosteron-1124x749.jpg\" alt=\"\u0161to je testosteron\" class=\"wp-image-192303\" width=\"843\" height=\"562\" title=\"\u0161to je testosteron\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/co-je-testosteron-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/co-je-testosteron-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/co-je-testosteron-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/co-je-testosteron-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Simptomi_niske_razine_testosterona\"><\/span>Simptomi niske razine testosterona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Razina testosterona<\/strong> u mu\u0161karaca <strong>prirodno se smanjuje<\/strong> tijekom \u017eivota, to\u010dnije &#8211; <strong>nakon 30. godine<\/strong> njegova se koli\u010dina smanjuje <strong>za 1 % godi\u0161nje<\/strong>. Nizak testosteron naziva se i <strong>mu\u0161ki hipogonadizam.<\/strong> To je stanje u kojem testisi <strong>ne proizvode dovoljno testosterona.<\/strong> Me\u0111utim, postoji nekoliko drugih razloga za ni\u017eu razinu testosterona. Nije lako utvrditi koliko mu\u0161karaca ima nizak testosteron, ali dosada\u0161nje informacije navode da<strong> je to ukupno 2,1 % mu\u0161karaca<\/strong>, odnosno 2 mu\u0161karca od 100 imaju spomenute pote\u0161ko\u0107e. Me\u0111utim, moramo uzeti u obzir i njihovu dob. Za <strong>mladi\u0107e<\/strong> je oko <strong>1 %<\/strong>, ali me\u0111u starijim mu\u0161karcima <strong>koji imaju vi\u0161e od 80 godina oko 50 %<\/strong> ima ovaj problem. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimljivo je da je <strong>nedostatak testosterona<\/strong> <strong>\u010de\u0161\u0107i kod pretilih mu\u0161karaca.<\/strong> Prema istra\u017eivanju, niska razina testosterona utvr\u0111ena je kod <strong>6,4 % mu\u0161karaca s optimalnom te\u017einom<\/strong>, ali i do <strong>30 % pretilih mu\u0161karaca<\/strong> mo\u017ee imati nedostatak testosterona. Sli\u010dno je i u slu\u010dajevima s <strong>dijabeti\u010darima<\/strong>, druga istra\u017eivanja izjavljuju da <strong>pribli\u017eno svaki \u010detvrti dijabeti\u010dar<\/strong> tako\u0111er ima <strong>nisku razinu testosterona.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerojatno se pitate koja je <strong>optimalna razina testosterona<\/strong> i kada se testosteron smatra niskim. Smatra se da je <strong>gornja normalna granica<\/strong> <strong>1000 do 1200 nanograma po decilitru<\/strong>.<strong> Donja granica<\/strong> postavljena je na <strong>300 nanograma.<\/strong> Prema <strong>Ameri\u010dkom udru\u017eenju za urologiju, vrijednosti ispod 300 nanograma<\/strong> smatraju se niskim. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako znate da imate nisku razinu testosterona? Usredoto\u010dite se na <strong>naj\u010de\u0161\u0107e simptome<\/strong> koje vam nudimo u sljede\u0107im retcima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Problemi s erekcijom i smanjeni libido<\/h3>\n\n\n\n<p>Ni\u017ea razina testosterona mo\u017ee rezultirati <strong>manjom \u017eeljom za seksom<\/strong>, koja se prirodno <strong>smanjuje s godinama<\/strong>, ali je <strong>\u010de\u0161\u0107a kod osoba s ni\u017eim testosteronom.<\/strong> Druga je zna\u010dajka <strong>problem s erekcijom<\/strong> koji mo\u017ee biti posljedica smanjene proizvodnje <strong>du\u0161ikovog oksida<\/strong> u tkivu penisa koji stimulira testosteron. Za potpunost, <strong>erektilna disfunkcija<\/strong> nije samo rezultat <strong>niskog testosterona<\/strong>, ve\u0107 i <strong>visokog kolesterola, povi\u0161enog krvnog tlaka, stresa i anksioznosti<\/strong> ili konzumacije<strong> alkohola i pu\u0161enja.<\/strong>&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[7]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Depresija i emocionalne fluktuacije<\/h3>\n\n\n\n<p>Smanjena \u017eelja za seksom u osnovi je povezana i s emocijama, ali osim nje, niska razina testosterona mo\u017ee se manifestirati i na emocionalnoj razini <strong>depresijom i tugom.<\/strong> Testosteron ima u\u010dinak na <strong>emocionalnu regulaciju<\/strong> stoga simptomi njegovog nedostatka mogu biti i <strong>umor, razdra\u017eljivost<\/strong> i spomenuta averzija prema seksu. Posljednje, ali ne najmanje va\u017eno, u ovom su kontekstu spomenuti i<strong> problemi s motivacijom i samopouzdanjem<\/strong>. <span style=\"color: #808000;\"><span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Fizi\u010dki znakovi<\/h3>\n\n\n\n<p>Uz seksualne i psiholo\u0161ke promjene, nedostatak testosterona popra\u0107en je i odre\u0111enim<strong> fizi\u010dkim promjenama<\/strong>. To uklju\u010duje <strong>smanjenje mi\u0161i\u0107ne mase i energije<\/strong>, <strong>ve\u0107i sadr\u017eaj masti,<\/strong> ali i takozvanu <strong>ginekomastiju<\/strong> (pove\u0107ane grudi) i gubitak kose. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/nedostatok-testosteronu-1124x749.jpg\" alt=\"nedostatak testosterona\" class=\"wp-image-192225\" width=\"843\" height=\"562\" title=\"nedostatak testosterona\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/nedostatok-testosteronu-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/nedostatok-testosteronu-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/nedostatok-testosteronu-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/nedostatok-testosteronu.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"51652,28683,48031,7185,53725,6454,1593,28794,28082,29307,3816\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_povecati_razinu_testosterona\"><\/span>Kako pove\u0107ati razinu testosterona?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatak testosterona ili <strong>hipogonadizam<\/strong> mogu <strong>provjeriti stru\u010dnjaci<\/strong> i, naravno, testovima se mo\u017ee utvrditi uzrok niske razine ovog hormona.<strong> Nadomjesna terapija testosteronom<\/strong> (TRT) mo\u017ee biti u obliku<strong> injekcija, flastera ili gelova<\/strong>. Me\u0111utim, treba dodati da ova vrsta lije\u010denja mo\u017ee imati <strong>nekoliko nuspojava<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [11]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>ve\u0107i rizik od sr\u010danih bolesti<\/li><li>pove\u0107anje prsa<\/li><li>smanjenje proizvodnje sjemena i skupljanje testisa<\/li><li>akne i ko\u017ene reakcije<\/li><li>apneja za vrijeme spavanja<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pored lije\u010denja, postoje i <strong>prirodni na\u010dini za promicanje proizvodnje testosterona,<\/strong> a cilj \u010dlanka je usredoto\u010diti se na njih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prirodni na\u010dini za pove\u0107anje razine testosterona<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Optimalna tjelesna te\u017eina<\/h4>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ve\u0107a tjelesna te\u017eina<\/strong> mo\u017ee biti razlog niske razine testosterona. Prema istra\u017eivanju \u010dasopisa <em>Clinical Endocrinology,<\/em><strong> pretili mladi\u0107i<\/strong> u dobi od <strong>14 do 20 godina<\/strong> imali su do<strong> 50 % manje testosterona<\/strong> od onih s odgovaraju\u0107om te\u017einom. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span> Obratite pozornost na to da se prekomjerna te\u017eina kod starijih mu\u0161karaca ne spominje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda vas ne\u0107e iznenaditi da ljudi s <strong>vi\u0161om razinom testosterona<\/strong> imaju i<strong> vi\u0161e mi\u0161i\u0107a<\/strong>. Dijelom je to posljedica procesa za koji je odgovorno <strong>masno tkivo<\/strong>. Stvara <strong>enzim aromatazu<\/strong> koji <strong>pretvara androgene u estrogene.<\/strong> Me\u0111utim, kao da to nije dovoljno, zbog negativnih<strong> povratnih informacija u hipotalami\u010dkom dijelu mozga,<\/strong> estrogen <strong>smanjuje proizvodnju testosterona.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[13] <\/span>Pa ako mislite da bi bilo lijepo izgubiti koji kilogram da biste izgledali bolje, u\u010dinite to isto i za razinu testosterona.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Testosteron i zdrava prehrana<\/h4>\n\n\n\n<p>Prehrana i optimalna te\u017eina povezani su, pa vjerojatno ne \u010dudi da \u010dak i<strong> dobar na\u010din \u017eivota mo\u017ee utjecati na testosteron.<\/strong> Prvo i najva\u017enije, va\u017eno je da dugoro\u010dno odr\u017eavate optimalan unos hranjivih sastojaka. To je zato \u0161to <strong>\u010deste dijete<\/strong> ili <strong>prejedanje<\/strong> mogu utjecati na razinu testosterona. Poku\u0161ajte se usredoto\u010diti na<strong> uravnote\u017eeni unos proteina, ugljikohidrata i masti<\/strong>. &nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[14]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz to, istra\u017eivanje iz 2009. sugerira da <strong>d-asparaginska kiselina (DAA)<\/strong> tako\u0111er poma\u017ee u pove\u0107anju proizvodnje testosterona. To uklju\u010duje, na primjer, <strong>mahunarke i ora\u0161aste plodove<\/strong>, ili proizvode s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">omega-3 masne kiseline<\/a>. Stoga, ako \u017eelite podr\u017eati testosteron, <strong>ne biste ih trebali presko\u010diti u svojoj prehrani<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1124x703.jpg\" alt=\"prehrana za testosteron\" class=\"wp-image-192507\" width=\"843\" height=\"527\" title=\"prehrana za testosteron\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1536x961.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-2048x1281.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Za proizvodnju testosterona<\/strong> na\u0161e \u017elijezde trebaju<strong> magnezij i cink,<\/strong> a <strong>Leydigove stanice kolesterol<\/strong>. Stoga vam odre\u0111ene namirnice poput<strong> kupusa, brokule i cvjeta\u010de<\/strong> tako\u0111er mogu pomo\u0107i u <strong>uklanjanju estrogena<\/strong> uz istovremeno pove\u0107anje testosterona. Poku\u0161ajte ih uklju\u010diti u svoju prehranu. <span style=\"color: #ff6600;\"><span class=\"tadv-color\">[16]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Vje\u017ebanje i testosteron<\/h4>\n\n\n\n<p>Uz odr\u017eavanje te\u017eine i pravilnu prehranu, <strong>za pove\u0107anje razine testosterona<\/strong> va\u017eni su i vje\u017ebanje i <strong>u\u010dinkovite vrste treninga<\/strong>. Prema<strong> istra\u017eivanju iz 2017. godine, tjelesna aktivnost, prije nego gubitak kilograma,<\/strong> pomo\u0107i \u0107e vam u stvaranju testosterona. Me\u0111utim, istina je i da se trening treba izvoditi umjereno, jer pretjerana tjelesna aktivnost mo\u017ee uzrokovati &#8220;ono iz \u010dega \u017eelite iza\u0107i&#8221; &#8211; nedostatak testosterona. <span style=\"color: #ff6600;\"><span class=\"tadv-color\">[12] [17]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Sve su vrste vje\u017ebanja prikladne,<\/strong> ali za <strong>kratkotrajni i dugoro\u010dni<\/strong> porast testosterona najbolji je<strong> trening snage ili intervalni trening visokog intenziteta HIIT<\/strong>. <span style=\"color: #ff6600;\"><span class=\"tadv-color\">[14]<\/span>&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste podr\u017eali proizvodnju testosterona, trebali biste se usredoto\u010diti na &#8220;dizanje utega&#8221;. Stoga, imajte na umu sljede\u0107e savjete prilikom treninga <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Uklju\u010dite slo\u017eene vje\u017ebe<\/strong> &#8211; mrtvo dizanje, \u010du\u010danj, potisak sa klupe i potisak ramena<\/li><li><strong data-rich-text-format-boundary=\"true\">Pove\u0107ajte optere\u0107enje<\/strong> &#8211; vje\u017ebanje s ve\u0107im utezima predstavlja ve\u0107u proizvodnju testosterona<\/li><li><strong data-rich-text-format-boundary=\"true\">Ne trenirajte svaku seriju do iscrpljenosti<\/strong> &#8211; namjerno koristimo rije\u010d &#8220;svaku&#8221;, jer u redu je i\u0107i do iscrpljenosti, ali<strong> samo u posljednjoj seriji<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/cvicenie-zvysuje-testosteron-1124x749.jpg\" alt=\"Tjelovje\u017eba pove\u0107ava testosteron\" class=\"wp-image-192316\" width=\"843\" height=\"562\" title=\"Tjelovje\u017eba pove\u0107ava testosteron\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/cvicenie-zvysuje-testosteron-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/cvicenie-zvysuje-testosteron-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/cvicenie-zvysuje-testosteron-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/cvicenie-zvysuje-testosteron-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Testosteron i alkohol<\/h4>\n\n\n\n<p>Vjerojatno \u0107emo se slo\u017eiti da je <strong>pretjerana konzumacija alkohola<\/strong> <strong>u svakom pogledu \u0161tetna<\/strong> za ljudsko tijelo. Me\u0111utim, alkohol tako\u0111er negativno utje\u010de na razinu testosterona i ne govorimo samo o zanemarivom u\u010dinku. Za <strong>proizvodnju testosterona<\/strong> potrebne su <strong>3 \u017elijezde &#8211; hipotalamus, mlije\u010dna \u017elijezda i testisi<\/strong>. Alkohol utje\u010de na <strong>svaku od njih<\/strong>, \u0161to mo\u017ee <strong>ometati proizvodnju testosterona<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studija iz 2019. godine prou\u010davala je<strong> negativan utjecaj alkohola<\/strong> na razinu testosterona u mu\u0161karaca. Predstavlja <strong>rezultate studije<\/strong> koja uspore\u0111uje <strong>kroni\u010dne alkoholi\u010dare s ispitanicima dobrovoljcima<\/strong> koji su trebali <strong>piti pintu &#8211; pola litre viskija dnevno<\/strong> (ameri\u010dka pinta = 473.176 ml ili 0,47 l) <strong>tijekom 30 dana.<\/strong> Gotovo svi alkoholi\u010dari imali su nedovoljnu ili nisku razinu testosterona. U zdravih <strong>dobrovoljaca<\/strong> razina testosterona po\u010dela je <strong>opadati 72 sata nakon<\/strong> probave i dosegla je<strong> istu razinu kao kod alkoholi\u010dara nakon 30 dana. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[18] [19] <\/span>To zna\u010di da nisu potrebne godine da se do\u0111e u stanje sli\u010dno \u017eestokim alkoholi\u010darima, dovoljno je mjesec dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/alkohol-znizuje-testosteron-1124x749.jpg\" alt=\"alkohol sni\u017eava testosteron\" class=\"wp-image-192212\" width=\"843\" height=\"562\" title=\"alkohol sni\u017eava testosteron\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/alkohol-znizuje-testosteron-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/alkohol-znizuje-testosteron-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/alkohol-znizuje-testosteron-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/alkohol-znizuje-testosteron.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Pretjerana konzumacija alkohola tako\u0111er ima<strong> nepovoljan u\u010dinak u kratkom roku. Jedna no\u0107<\/strong> u kojoj pretjerate s alkoholom<strong> smanjit \u0107e vam testosteron i do 40 %<\/strong>, \u0161to mo\u017ee potrajati jo\u0161 1 do 2 dana. Najgori je slu\u010daj <strong>kroni\u010dnog pijenja,<\/strong> kod kojeg se mo\u017ee dogoditi <strong>atrofija testisa (skupljanje), <\/strong>\u0161to mo\u017ee biti<strong> nepovratno. <\/strong><span style=\"color: #ff6600;\"><span class=\"tadv-color\">[13]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li znati vi\u0161e o u\u010dincima alkohola na sporta\u0161e? Sve va\u017ene stvari saznat \u0107ete u \u010dlanku &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kako alkohol utje\u010de na&nbsp; mr\u0161avljenje, regeneraciju&nbsp; i rast mi\u0161i\u0107a<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Testosteron, stres i kortizol<\/h4>\n\n\n\n<p>Mnogi <strong>stres<\/strong> nazivaju &#8220;nevidljivim ubojicom&#8221; jer se njegov utjecaj na zdravlje<strong> \u010desto umanjuje. <\/strong>Tijekom stresa pove\u0107avaju se <strong>razine kortizola, <\/strong>hormona odgovornog za nekoliko procesa, poput<strong> metabolizma i imuniteta. <\/strong>Posljednje, ali ne i najmanje va\u017eno, visoki kortizol i stres mogu<strong> pove\u0107ati apetit, <\/strong>\u0161to rezultira pove\u0107anjem <strong>tjelesne te\u017eine i <\/strong>opasnih<strong> tjelesnih masti, <\/strong>\u0161to se mo\u017ee odraziti na<strong> razini testosterona. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12] [14] <\/span>Stres i anksioznost uobi\u010dajeni su dio \u017eivota mnogih ljudi, ali njihov je negativni utjecaj slo\u017eeniji nego \u0161to mnogi ljudi misle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/stres-kortizol-a-testosteron-1124x750.jpg\" alt=\"stres, kortizol i testosteron\" class=\"wp-image-192251\" width=\"843\" height=\"563\" title=\"stres, kortizol i testosteron\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/stres-kortizol-a-testosteron-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/stres-kortizol-a-testosteron-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/stres-kortizol-a-testosteron-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/stres-kortizol-a-testosteron-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Testosteron i spavanje<\/h4>\n\n\n\n<p>Uvijek nagla\u0161avani 8-satni san nije samo mit. Za ve\u0107inu populacije <strong>7-9 sati sna povezuje se s dobrim zdravljem<\/strong>. Nakon zdrave prehrane, san je<strong> drugi najva\u017eniji \u010dimbenik<\/strong> za proizvodnju testosterona. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span> Prema jednom istra\u017eivanju, samo <strong>jedan tjedan<\/strong> ograni\u010dene koli\u010dine sna mo\u017ee prouzro\u010diti <strong>dnevni pad razine testosterona od 15 %. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12] <\/span>Dobar <strong>san<\/strong> mo\u017ee <strong>ne samo pove\u0107ati testosteron, ve\u0107 i smanjiti kortizol<\/strong>, \u0161to smo spomenuli u prethodnoj to\u010dki. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span> Bolje je da budete aktivniji danju i tijelu pru\u017eite odmor no\u0107u radi hormonalne ravnote\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Suplementi testosterona <\/h4>\n\n\n\n<p>Pravilnu proizvodnju testosterona mogu podr\u017eati <strong>ne samo spavanje, vje\u017ebanje i pravilna prehrana<\/strong>, ve\u0107 i dodaci prehrani. Evo nekoliko dodataka koji vam mogu pomo\u0107i u tome&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[20] [21] [22]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong data-rich-text-format-boundary=\"true\">Vitamin D<\/strong><\/a> &#8211; doprinosi <strong>regulaciji razine testosterona.<\/strong> Tijelo ga stvara od <strong>sun\u010deve svjetlosti,<\/strong> ali mo\u017eda \u0107ete ga trebati dopuniti ako provodite <strong>previ\u0161e vremena u zatvorenom<\/strong>, imate <strong>tamniju ko\u017eu<\/strong> ili \u017eivite <strong>daleko od ekvatora.<\/strong> Izme\u0111u ostalog, pove\u0107anje razine vitamina D tako\u0111er mo\u017ee <strong>pospje\u0161iti kvalitetu sperme.<\/strong><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/daa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong data-rich-text-format-boundary=\"true\">DAA<\/strong><\/a><strong data-rich-text-format-boundary=\"true\"> &#8211; d-asparaginska kiselina<\/strong> &#8211; ova aminokiselina pozitivno djeluje na testosteron, \u0161to bi, prema znanstvenicima, moglo biti uzrokovano <strong>pove\u0107anjem luteiniziraju\u0107eg i folikulostimuliraju\u0107eg hormona.<\/strong><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cink-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong data-rich-text-format-boundary=\"true\">Cink<\/strong><\/a> &#8211; proizvodnja testosterona tako\u0111er mo\u017ee biti &#8220;blokirana&#8221;<strong> nedostatkom cinka<\/strong>. U ve\u0107oj mjeri <strong>sporta\u0161i<\/strong> mogu nai\u0107i na ovaj problem <strong>jer se nakon toga ispire iz tijela.<\/strong> Cink mo\u017eete nadopunjavati prehranom, ali tako\u0111er mo\u017eete pove\u0107ati njegovu razinu <strong>prehrambenim dodacima<\/strong><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong data-rich-text-format-boundary=\"true\">Ashwagandha<\/strong><\/a> &#8211; biljka poznata u <strong>tradicionalnoj indijskoj medicini<\/strong> koja je prvenstveno adaptogen koji poma\u017ee u suo\u010davanju s<strong> tjeskobom i stresom<\/strong>. Me\u0111utim, prema istra\u017eivanjima, suplementacija Ashwagandhe tako\u0111er ima pozitivan u\u010dinak na <strong>testosteron<\/strong> \u010dija se razina pove\u0107ala za <strong>10 &#8211; 22 %<\/strong> kod mu\u0161karaca.<\/li><li><strong data-rich-text-format-boundary=\"true\">DHEA<\/strong> &#8211; ova kratica predstavlja <strong>hormon dehidroepiandrosteron<\/strong> koji tijelo prirodno proizvodi <strong>u nadbubre\u017enim \u017elijezdama<\/strong>. Prema studijama, <strong>50 &#8211; 100 mg DHEA<\/strong> mo\u017ee <strong>pove\u0107ati<\/strong> razinu testosterona<strong> i do 20 %.<\/strong><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tribulus-terrestris-120tbl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong data-rich-text-format-boundary=\"true\">Tribulus terrestris<\/strong><\/a> &#8211; ova biljka je u <strong>prirodnoj medicini<\/strong> poznata stolje\u0107ima, a njezin u\u010dinak na <strong>razinu testosterona i seksualnu \u017eelju<\/strong> potkrijepljeno je s nekoliko <strong>znanstvenih studija<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/Suplementy-na-podporu-testosteronu-1124x749.jpg\" alt=\"Testosteronski suplementi\" class=\"wp-image-192264\" width=\"843\" height=\"562\" title=\"Testosteronski suplementi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Suplementy-na-podporu-testosteronu-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Suplementy-na-podporu-testosteronu-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Suplementy-na-podporu-testosteronu-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Suplementy-na-podporu-testosteronu-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Nedostatak testosterona ima <strong>\u010ditav niz simptoma<\/strong> koje \u0107ete mo\u017eda i primijetiti. Me\u0111utim, ako \u017eelite biti potpuno sigurni u svoju koli\u010dinu testosterona, potra\u017eite stru\u010dnjaka koji \u0107e pomo\u0107u testova provjeriti njegovu to\u010dnu razinu. Kao \u0161to ste pro\u010ditali u \u010dlanku, <strong>testosteron utje\u010de na mnoge \u010dimbenike,<\/strong> a osim toga mo\u017ee vrlo brzo pasti. Nije uvijek potrebno podvrgavati se tretmanu da bi se ponovno pove\u0107ao, ponekad \u0107e biti dovoljna promjena na\u010dina \u017eivota i <strong>uporaba odgovaraju\u0107ih dodataka prehrani.<\/strong> Vjerujemo da ste pro\u010ditali sve va\u017eno o testosteronu i njegovom zna\u010denju. \u017delite li da i <strong>va\u0161i prijatelji znaju<\/strong> o ovom va\u017enom hormonu? Slobodno <strong>podr\u017eite \u010dlanak dijeljenjem.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Testosteron je va\u017ean hormon, a njegov nedostatak mo\u017ee rezultirati fizi\u010dkim promjenama, smanjenim spolnim nagonom i promjenama raspolo\u017eenja. Njegovu razinu mogu sniziti mnogi razli\u010diti \u010dimbenici, zato biste trebali znati kako pove\u0107ati koli\u010dinu testosterona u tijelu.<\/p>\n","protected":false},"author":25,"featured_media":193166,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,7184,7448],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311926","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-rast-misicne-mase-hr","10":"tag-testosteron-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 simptoma nedostatka testosterona - \u0161to ga uzrokuje i kako ga lije\u010diti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Testosteron je va\u017ean hormon, a njegov nedostatak mo\u017ee rezultirati fizi\u010dkim promjenama, smanjenim spolnim nagonom i promjenama raspolo\u017eenja. 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