{"id":311934,"date":"2020-12-17T09:53:00","date_gmt":"2020-12-17T08:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311934"},"modified":"2021-11-19T10:06:38","modified_gmt":"2021-11-19T09:06:38","slug":"10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/","title":{"rendered":"10 simptomov pomanjkanja testosterona &#8211; Kaj ga povzro\u010da in kako zdraviti?"},"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.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/#Kaj_je_testosteron\" title=\"Kaj je testosteron\">Kaj 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.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/#Simptomi_nizke_ravni_testosterona\" title=\"Simptomi nizke ravni testosterona\">Simptomi nizke ravni 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.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/#Kako_povecati_raven_testosterona\" title=\"Kako pove\u010dati raven testosterona?\">Kako pove\u010dati raven testosterona?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong data-rich-text-format-boundary=\"true\">Testosteron<\/strong> je hormon, ki <strong>prevladuje predvsem pri mo\u0161kih<\/strong>, vendar imajo tudi \u017eenske dolo\u010deno koli\u010dino testosterona v telesu. Njegova <strong>raven<\/strong> se s starostjo naravno zmanj\u0161uje, vendar lahko do bistvenega zni\u017eanja pride tudi zaradi drugih dejavnikov. Spoznajte, <strong>kaj povzro\u010da pomanjkanje testosterona, kak\u0161ni so simptomi<\/strong> in kako <strong>pove\u010dati raven tega hormona<\/strong> za splo\u0161no zdravje.<\/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=\"Kaj_je_testosteron\"><\/span>Kaj 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 primarno <strong>hormon<\/strong>, ki je zelo pomemben za zdravje mo\u0161kega in ne gre le za plodnost ali mi\u0161i\u010dno maso. Poleg tega testosteron ni zgolj \u010dlove\u0161ki hormon, saj je prisoten tudi pri \u017eivalih. Ta predvsem mo\u0161ki hormon ima v telesu ve\u010d vlog, vklju\u010dno z <strong>ustrezno spolno funkcijo, proizvodnjo mo\u0161kih spolnih zna\u010dilnosti <\/strong>in <strong>regulacijo razlik med spoloma<\/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 je <strong>neko\u010d<\/strong> veljal za hormon, ki je odgovoren <strong>predvsem za fiziologijo in androgenezo mo\u0161kih in de\u010dkov<\/strong>. Poleg tega pa <strong>vpliva na na\u0161e kosti<\/strong>, kar lahko pripi\u0161emo njegovi pretvorbi v estrogen. Obseg funkcij testosterona je zapleten, raziskovalci pa preu\u010dujejo tudi njegovo vlogo pri <strong>bole\u010dinah in kardiovaskularnem delovanju mo\u0161kih in \u017eensk<\/strong>. Da bi poudarili pomen testosterona, bomo na\u0161teli vse procese, pri katerih je ta hormon pomemben <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>velikost in mo\u010d mi\u0161ic<\/li><li>rast in mo\u010d kosti<\/li><li>poglabljanje glasu in pojav las<\/li><li>libido<\/li><li>razvoj penisa in mod ter 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=\"kaj je testosteron\" class=\"wp-image-192303\" width=\"843\" height=\"562\" title=\"kaj 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_nizke_ravni_testosterona\"><\/span>Simptomi nizke ravni testosterona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Raven testosterona<\/strong> pri mo\u0161kih se v \u017eivljenju <strong>naravno zni\u017ea<\/strong> &#8211; <strong>po 30. letu starosti<\/strong> se njegova koli\u010dina zmanj\u0161a za <strong>1% na leto<\/strong>. Nizek testosteron imenujemo tudi <strong>mo\u0161ki hipogonadizem<\/strong>. To je stanje, ko moda <strong>ne proizvajajo dovolj testosterona<\/strong>. Vendar pa obstaja \u0161e ve\u010d razlogov za ni\u017ejo raven testosterona. Ni enostavno ugotoviti, koliko mo\u0161kih ima nizek testosteron, vendar dosedanje informacije ka\u017eejo, da je ta pojav prisoten pri <strong>skupno 2,1% mo\u0161kih<\/strong>, torej imata 2 od 100 mo\u0161kih omenjene te\u017eave. Upo\u0161tevati pa moramo tudi njihovo starost. Pri mladih mo\u0161kih zna\u0161a pribli\u017eno 1%, za starej\u0161e mo\u0161ke (<strong>starej\u0161e od 80 let<\/strong>) pa velja, da jih ima <strong>pribli\u017eno 50%<\/strong> to te\u017eavo. <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>Zanimivo je, da je <strong>pomanjkanje testosterona<\/strong> <strong>pogostej\u0161e pri debelih mo\u0161kih<\/strong>. Glede na raziskave so nizko raven testosterona odkrili pri <strong>6,4% mo\u0161kih z optimalno telesno te\u017eo<\/strong>, isto\u010dasno pa ima to te\u017eavo do <strong>30% debelih mo\u0161kih<\/strong>. Podobno je pri <strong>diabetikih<\/strong>, druge raziskave navajajo, da ima <strong>pribli\u017eno vsak \u010detrti sladkorni bolnik<\/strong> tudi <strong>nizko raven 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>Verjetno se spra\u0161ujete, kak\u0161ne so <strong>optimalne ravni testosterona<\/strong> in kdaj se testosteron \u0161teje za nizkega. \u0160teje se, da je <strong>zgornja normalna meja<\/strong> od <strong>1000 do 1200 nanogramov na deciliter<\/strong>. <strong>Spodnja meja<\/strong> je nastavljena na <strong>300 nanogramov<\/strong>. Po podatkih <strong>Ameri\u0161kega urolo\u0161kega zdru\u017eenja vrednosti pod 300 nanogramov<\/strong> veljajo za nizke. <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 veste, da imate nizek testosteron? V naslednjih vrsticah vam navajamo <strong>najpogostej\u0161e simptome.<\/strong><\/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\">Erektilni problemi in zmanj\u0161ana spolna \u017eelja<\/h3>\n\n\n\n<p>Ni\u017eje ravni testosterona lahko povzro\u010dijo <strong>manj \u017eelje po seksu<\/strong>, ki se sicer s starostjo zmanj\u0161uje, vendar je <strong>pogostej\u0161a pri ljudeh z ni\u017ejim testosteronom<\/strong>. Druga zna\u010dilnost je <strong>te\u017eava z erekcijo<\/strong>, ki je lahko posledica zmanj\u0161ane tvorbe <strong>du\u0161ikovega oksida<\/strong> v tkivu penisa, ki jo stimulira testosteron. Sicer pa <strong>erektilna disfunkcija<\/strong> ni le posledica n<strong>izkega testosterona<\/strong>, temve\u010d tudi <strong>visokega holesterola, visokega krvnega tlaka, stresa in tesnobe ali u\u017eivanja alkohola in kajenja<\/strong>. <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 in emocionalna nihanja<\/h3>\n\n\n\n<p>Zmanj\u0161ana \u017eelja po seksu je v bistvu povezana tudi s \u010dustvi, vendar se lahko poleg tega nizka raven testosterona na \u010dustveni ravni ka\u017ee tudi z <strong>depresijo in \u017ealostjo<\/strong>. Testosteron vpliva na <strong>\u010dustveno regulacijo<\/strong>, zato so simptomi njegove pomanjkljivosti lahko tudi <strong>utrujenost, razdra\u017eljivost<\/strong> in omenjena nenaklonjenost spolu. Nenazadnje lahko v tem okviru omenimo tudi <strong>te\u017eave z motivacijo in samozavestjo<\/strong>. <span style=\"color: #ff6600;\"><span class=\"tadv-color\">[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\u010dni znaki<\/h3>\n\n\n\n<p>Poleg spolnih in psiholo\u0161kih sprememb pomanjkanje testosterona spremljajo tudi nekatere <strong>fizi\u010dne spremembe<\/strong>. Sem spadajo <strong>upad mi\u0161i\u010dne mase in energije<\/strong>, <strong>ve\u010dja vsebnost ma\u0161\u010dob<\/strong>, pa tudi tako imenovana <strong>ginekomastija<\/strong> (pove\u010dane prsi) in izpadanje las. <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=\"pomanjkanje testosterona\" class=\"wp-image-192225\" width=\"843\" height=\"562\" title=\"pomanjkanje 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\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_raven_testosterona\"><\/span>Kako pove\u010dati raven testosterona?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomanjkanje testosterona ali <strong>hipogonadizem<\/strong> lahko <strong>potrdijo strokovnjaki<\/strong>, seveda pa se lahko s pomo\u010djo testov ugotovi vzrok za nizko raven tega hormona. <strong>Nadomestno zdravljenje s testosteronom<\/strong> (TRT) je lahko v obliki <strong>injekcij, obli\u017eev <\/strong>ali <strong>gelov<\/strong>. Vendar je treba dodati, da ima tovrstno zdravljenje lahko ve\u010d <strong>stranskih u\u010dinkov<\/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\u010dje tveganje za bolezni srca<\/li><li>pove\u010danje prsi<\/li><li>zmanj\u0161anje proizvodnje sperme in kr\u010denje mod<\/li><li>akne in ko\u017ene reakcije<\/li><li>spalna apneja<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg zdravljenja obstajajo tudi <strong>naravni na\u010dini za spodbujanje proizvodnje testosterona<\/strong>, na katere se bomo osredoto\u010dili v tem \u010dlanku.<\/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\">Naravni na\u010dini za pove\u010danje ravni testosterona<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Optimalna telesna te\u017ea<\/h4>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ve\u010dja telesna te\u017ea<\/strong> je lahko razlog za nizko raven testosterona. Po raziskavi revije <em>Clinical Endocrinology<\/em> so <strong>debeli mladeni\u010di<\/strong>, stari od <strong>14 do 20 let<\/strong>, imeli do <strong>50% manj testosterona<\/strong> kot tisti z ustrezno telesno te\u017eo. <span style=\"color: #ff6600;\">[12]<\/span> Upo\u0161tevajte, da prekomerna telesna te\u017ea pri starej\u0161ih mo\u0161kih ni omenjena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda vas ne bo presenetilo, da imajo ljudje z <strong>vi\u0161jo ravnijo testosterona<\/strong> tudi <strong>ve\u010d mi\u0161ic<\/strong>. To je deloma posledica procesa, za katerega je odgovorno <strong>ma\u0161\u010dobno tkivo<\/strong>. Slednje proizvaja <strong>encim aromatazo<\/strong>, ki <strong>androgene pretvori v estrogene<\/strong>. Kot da pa to ne bi bilo dovolj, estrogen (zaradi negativnih <strong>povratnih informacij v hipotalami\u010dnem delu mo\u017eganov)<\/strong>&nbsp;<strong>zmanj\u0161a proizvodnjo testosterona<\/strong>. <span style=\"color: #ff6600;\">[13]<\/span> Torej, \u010de menite, da bi bilo lepo izgubiti nekaj kilogramov, da bi izgledali bolje, storite enako za va\u0161o raven 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 in zdrava prehrana<\/h4>\n\n\n\n<p>Prehrana in optimalna te\u017ea sta medsebojno povezani, zato verjetno ne presene\u010da, da lahko <strong>dober \u017eivljenjski slog vpliva na testosteron<\/strong>. V prvi vrsti je pomembno, da dolgoro\u010dno vzdr\u017eujete optimalen vnos hranil. Razlog za to je, da <strong>pogoste diete<\/strong> ali <strong>prenajedanje<\/strong> lahko bistveno vplivajo na raven testosterona. Poskusite se osredoto\u010diti na <strong>uravnote\u017een vnos beljakovin, ogljikovih hidratov in ma\u0161\u010dob<\/strong>. &nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega raziskave iz leta 2009 ka\u017eejo, da<strong> d-asparaginska kislina (DAA)<\/strong> prav tako pomaga pove\u010dati proizvodnjo testosterona. Sem spadajo na primer <strong>stro\u010dnice in ore\u0161ki<\/strong> ali izdelki z <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">omega-3 ma\u0161\u010dobnimi kislinami<\/a>. \u010ce \u017eelite podpreti testosteron, jih <strong>ne smete izpustiti iz prehrane<\/strong>. <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 a testosteron\" class=\"wp-image-192507\" width=\"843\" height=\"527\" title=\"prehrana a 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 proizvodnjo testosterona<\/strong> na\u0161e \u017eleze potrebujejo <strong>magnezij in cink<\/strong>, <strong>Leydigove celice<\/strong> pa <strong>holesterol.<\/strong> Zato vam lahko posebna \u017eivila, kot so <strong>zelje, brokoli in cveta\u010da,<\/strong> pomagajo tudi pri <strong>odstranjevanju estrogenov<\/strong>, hkrati pa pove\u010dajo raven testosterona. Poskusite jih vklju\u010diti v prehrano. <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\">Vadba in testosteron<\/h4>\n\n\n\n<p>Poleg vzdr\u017eevanja te\u017ee in pravilne prehrane so za pove\u010danje ravni testosterona pomembni tudi gibanje in <strong>u\u010dinkovite vrste treningov<\/strong>. Glede na <strong>raziskave iz leta 2017<\/strong> vam bo <strong>telesna dejavnost<\/strong> pomagala pri proizvodnji testosterona bolj kot sama <strong>izguba te\u017ee<\/strong>. Res pa je tudi, da je treba trening izvajati zmerno, saj lahko pretirana telesna aktivnost povzro\u010di ravno obratni u\u010dinek &#8211; pomanjkanje 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\">Primerne so vse vrste vadbe<\/strong>, vendar je za <strong>kratkoro\u010dno in dolgoro\u010dno<\/strong> pove\u010danje testosterona najbolj\u0161i <strong>trening za mo\u010d<\/strong> ali intervalni <strong>trening z visoko intenzivnostjo HIIT<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za podporo proizvodnji testosterona se osredoto\u010dite na &#8220;dvigovanje ute\u017ei&#8221;. Zato pri treningu upo\u0161tevajte naslednje nasvete <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\">Vklju\u010dite zapletene vaje<\/strong> &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/mrtvi-dvigi-katere-napake-najveckrat-ponavljamo-in-kako-se-jim-izogniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"mrtvi dvig, (opens in a new tab)\">mrtvi dvig,<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">po\u010depi<\/a>, bench press in shoulder press<\/li><li><strong data-rich-text-format-boundary=\"true\">Pove\u010dajte obremenitev<\/strong> &#8211; Vadba s te\u017ejimi ute\u017emi vodi v ve\u010djo proizvodnjo testosterona<\/li><li><strong data-rich-text-format-boundary=\"true\">Ne trenirajte vsake serije do popolne iz\u010drpanosti<\/strong> &#8211; namerno smo uporabili besedo &#8220;vsake&#8221;, saj je prav, da treniramo do iz\u010drpanosti, vendar le v zadnji seriji<\/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=\"Vadba pove\u010duje raven testosterona\" class=\"wp-image-192316\" width=\"843\" height=\"562\" title=\"Vadba pove\u010duje raven testosterona\" 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 in alkohol<\/h4>\n\n\n\n<p>Verjetno se bomo strinjali, da je <strong>pretirano u\u017eivanje alkohola<\/strong> v vsakem primeru <strong>\u0161kodljivo<\/strong> za \u010dlove\u0161ko telo. Vendar pa alkohol negativno vpliva tudi na raven testosterona in tukaj ne govorimo le o zanemarljivem u\u010dinku. Za proizvodnjo testosterona so potrebne <strong>3 \u017eleze<\/strong> &#8211; <strong>hipotalamus, mle\u010dna \u017eleza in moda<\/strong>. Alkohol vpliva na vsako od njih, kar lahko <strong>ovira proizvodnjo 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>Raziskava iz leta 2019 je preu\u010devala <strong>negativni vpliv alkohola<\/strong> na raven testosterona pri mo\u0161kih. Predstavlja <strong>rezultate raziskave<\/strong>, v kateri so <strong>kroni\u010dne alkoholike primerjali s prostovoljnimi anketiranci<\/strong>, ki naj bi <strong>30 dni<\/strong> popili <strong>pol litra viskija na dan<\/strong> (ameri\u0161ki pint = 473.176 ml ali 0,47 l). Skoraj vsi alkoholiki so imeli nezadostno ali nizko raven testosterona. Pri <strong>zdravih prostovoljcih<\/strong> se je raven testosterona za\u010dela <strong>zni\u017eevati 72 ur po<\/strong> prebavi in je <strong>po 30 dneh dosegla enako raven kot pri alkoholikih<\/strong>. <span style=\"color: #ff6600;\">[18] [19]<\/span> To pomeni, da ne potrebujemo leta, da pridemo na raven alkoholika, temve\u010d je dovolj le en mesec.<\/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 zni\u017ea raven testosterona\" class=\"wp-image-192212\" width=\"843\" height=\"562\" title=\"alkohol zni\u017ea raven testosterona\" 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>Prekomerno u\u017eivanje alkohola tudi <strong>kratkoro\u010dno&nbsp;negativno vpliva na na\u0161e zdravje<\/strong>. Ena no\u010d, v kateri boste pretiravali z alkoholom, vam bo <strong>zni\u017eala testosteron za do 40%<\/strong>, kar lahko traja \u0161e dodatna 1 do 2 dni. Najslab\u0161i primer je <strong>kroni\u010dno pitje<\/strong>, pri katerem lahko pride do <strong>atrofije (kr\u010denja) testisov<\/strong>, ki je lahko <strong>nepopravljiva<\/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>Bi radi izvedeli ve\u010d o vplivu alkohola na \u0161portnike? Vse o tem boste izvedeli v \u010dlanku &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kako alkohol vpliva na huj\u0161anje, regeneracijo in rast mi\u0161ic<\/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 in kortizol<\/h4>\n\n\n\n<p>Mnogi<strong> stres<\/strong> imenujejo &#8220;nevidni morilec&#8221;, ker je njegov vpliv na zdravje pogosto <strong>podcenjen<\/strong>. Med stresom se pove\u010da <strong>raven kortizola<\/strong>, hormona, odgovornega za ve\u010d procesov, kot sta <strong>presnova in imunost<\/strong>. Nenazadnje lahko visok kortizol in stres <strong>pove\u010data apetit<\/strong>, kar vodi v pove\u010danje <strong>telesne te\u017ee<\/strong> in tudi pove\u010danje ravni nevarne <strong>telesne ma\u0161\u010dobe<\/strong>, kar se lahko odra\u017ea v <strong>ravni testosterona<\/strong>. <span style=\"color: #ff6600;\">[12] [14]<\/span> Stres in tesnoba sta pogost del \u017eivljenja mnogih ljudi, vendar je njun negativni vpliv bolj zapleten, kot bi si mislili.<\/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 in testosteron\" class=\"wp-image-192251\" width=\"843\" height=\"563\" title=\"stres, kortizol in 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 in spanec<\/h4>\n\n\n\n<p>Ve\u010dno poudarjen 8-urni spanec ni le mit. Za ve\u010dino prebivalstva je <strong>7-9 ur spanja povezanih z dobrim zdravjem<\/strong>. Po zdravi prehrani je spanec <strong>drugi najpomembnej\u0161i dejavnik<\/strong> za proizvodnjo testosterona. <span style=\"color: #ff6600;\">[13]<\/span> Po eni raziskavi sode\u010d lahko \u017ee <strong>1 teden<\/strong> omejenega spanca povzro\u010di <strong>dnevni padec ravni testosterona za 15%<\/strong>. <span style=\"color: #ff6600;\">[12]<\/span> Dober <strong>spanec<\/strong> lahko ne samo pove\u010da raven <strong>testosterona<\/strong>, ampak tudi <strong>zni\u017ea raven kortizola<\/strong>, ki smo omenili v prej\u0161nji to\u010dki. <span style=\"color: #ff6600;\">[16]<\/span> Raje bodite bolj aktivni podnevi in telesu pono\u010di dajte po\u010ditek za hormonsko ravnovesje.<\/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\">Testosteronska dopolnila<\/h4>\n\n\n\n<p>Pravilno proizvodnjo testosterona lahko podpremo <strong>ne le s spanjem, gibanjem in dobro prehrano<\/strong>, temve\u010d tudi s prehranskimi dopolnili. Tu je nekaj dopolnil, ki vam lahko pomagajo pri tem <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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D<\/strong><\/a> &#8211; prispeva k <strong>uravnavanju ravni testosterona<\/strong>. Telo ga proizvede s pomo\u010djo <strong>son\u010dne svetlobe<\/strong>, vendar ga boste morda morali dopolnjevati, \u010de boste preve\u010d \u010dasa pre\u017eiveli v <strong>zaprtih prostorih, imate temnej\u0161o ko\u017eo ali \u017eivite dale\u010d od ekvatorja<\/strong>. Med drugim lahko tudi pove\u010danje ravni vitamina D izbolj\u0161a<strong> kakovost sperme<\/strong>.<\/li><li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/daa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">DAA<\/a> -d-asparaginska kislina<\/strong> &#8211; ta aminokislina pozitivno vpliva na testosteron, kar bi po mnenju znanstvenikov lahko povzro\u010dilo <strong>pove\u010danje luteinizirajo\u010dega in folikle stimulirajo\u010dega hormona<\/strong><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/cink\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cink<\/strong><\/a> &#8211; Proizvodnjo testosterona lahko &#8220;blokira&#8221; tudi <strong>pomanjkanje cinka<\/strong>. Sploh \u0161portniki lahko naletijo na to te\u017eavo, ker se <strong>cink hitreje izpere iz telesa<\/strong>. Lahko ga dopolnite s prehrano, ali pa s <strong>prehranskimi dopolnili.<\/strong><\/li><li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ashwagandha<\/a> <\/strong>&#8211; rastlina, znana v <strong>tradicionalni indijski medicini<\/strong>, je predvsem <strong>adaptogen<\/strong>, ki pomaga pri obvladovanju <strong>tesnobe in stresa<\/strong>. Vendar pa po raziskavah dodatek Ashwagandhe pozitivno vpliva tudi na <strong>testosteron<\/strong>, katerega raven se je pri mo\u0161kih pove\u010dala za <strong>10-22%<\/strong>.<\/li><li><strong>DHEA<\/strong> &#8211; ta okraj\u0161ava predstavlja <strong>hormon dehidroepiandrosteron<\/strong>, ki ga telo naravno proizvaja v <strong>nadledvi\u010dnih \u017elezah<\/strong>. Glede na raziskave lahko <strong>50-100 mg DHEA povi\u0161a<\/strong> raven testosterona <strong>do 20%.<\/strong><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/tribulus-terrestris-120tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tribulus terrestris<\/strong><\/a> &#8211; Ta rastlina je v <strong>naravni medicini<\/strong> znana \u017ee stoletja, njen u\u010dinek na <strong>raven testosterona in spolno slo<\/strong> pa podpirajo \u0161tevilne znanstvene raziskave.<\/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 dodatki\" class=\"wp-image-192264\" width=\"843\" height=\"562\" title=\"Testosteronski dodatki\" 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>Pomanjkanje testosterona ima <strong>celo vrsto simptomov,<\/strong> ki jih lahko tudi opazite. \u010ce pa \u017eelite biti popolnoma prepri\u010dani o svoji koli\u010dini testosterona, poi\u0161\u010dite strokovnjaka, ki bo s pomo\u010djo testov natan\u010dno preveril raven. Kot ste prebrali v \u010dlanku, na <strong>testosteron vplivajo \u0161tevilni dejavniki<\/strong>, poleg tega pa lahko njegova raven zelo hitro upade. Za ponovno pove\u010danje zdravljenje ni nujn o potrebno, v\u010dasih bo dovolj \u017ee <strong>sprememba na\u010dina \u017eivljenja<\/strong> in uporaba <strong>ustreznih prehranskih dopolnil<\/strong>. Verjamemo, da ste prebrali vse bistveno o testosteronu in njegovem pomenu. Ali \u017eelite, da tudi <strong>va\u0161i prijatelji<\/strong> izvedo o tem pomembnem hormonu? \u010clanek lahko <strong>podprete z deljenjem.<\/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 pomemben hormon, njegovo pomanjkanje pa lahko povzro\u010di fizi\u010dne spremembe, zmanj\u0161an spolni nagon in nihanje razpolo\u017eenja. Njegovo raven lahko zni\u017ea ve\u010d razli\u010dnih dejavnikov, zato morate vedeti, kako pove\u010dati koli\u010dino testosterona v telesu.<\/p>\n","protected":false},"author":25,"featured_media":193174,"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":[118],"tags":[6507,7191,7455],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311934","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-prehranska-dopolnila","9":"tag-rast-misicne-mase-sl","10":"tag-testosteron-sl","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 simptomov pomanjkanja testosterona - Kaj ga povzro\u010da in kako zdraviti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Testosteron je pomemben hormon, njegovo pomanjkanje pa lahko povzro\u010di fizi\u010dne spremembe, zmanj\u0161an spolni nagon in nihanje razpolo\u017eenja. 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