{"id":2418,"date":"2025-02-27T22:00:00","date_gmt":"2025-02-27T14:00:00","guid":{"rendered":"https:\/\/wellwelli.com\/?p=2418"},"modified":"2025-02-24T17:00:47","modified_gmt":"2025-02-24T09:00:47","slug":"testosterone-decline-causes","status":"publish","type":"post","link":"https:\/\/wellwelli.com\/en\/testosterone-decline-causes\/","title":{"rendered":"\u776a\u56fa\u916e\u4e0b\u964d\u7684 5 \u5927\u539f\u56e0\uff0c\u4f60\u6b63\u5728\u72af\u7684\u932f\uff1f"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u776a\u56fa\u916e\uff08Testosterone\uff09\u662f\u5f71\u97ff\u7537\u6027\u5065\u5eb7\u7684\u91cd\u8981\u8377\u723e\u8499\uff0c\u8207<strong>\u808c\u8089\u751f\u9577\u3001\u80fd\u91cf\u6c34\u5e73\u3001\u6027\u617e\u3001\u5c08\u6ce8\u529b<\/strong>\u7b49\u606f\u606f\u76f8\u95dc\u3002\u7136\u800c\uff0c\u8a31\u591a\u7537\u6027\u5230\u4e86 30 \u6b72\u5f8c\uff0c<strong>\u776a\u56fa\u916e\u6c34\u5e73\u6bcf\u5e74\u4e0b\u964d 1-2%<\/strong>\uff0c\u9019\u7a2e\u8b8a\u5316\u53ef\u80fd\u5c0e\u81f4\u75b2\u52de\u3001\u9ad4\u8102\u589e\u52a0\u3001\u6027\u529f\u80fd\u4e0b\u964d\u7b49\u554f\u984c\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4e0d\u904e\uff0c\u9664\u4e86\u81ea\u7136\u8001\u5316\uff0c<strong>\u4f60\u53ef\u80fd\u7121\u610f\u9593\u72af\u4e86\u4e00\u4e9b\u932f\u8aa4\uff0c\u8b93\u776a\u56fa\u916e\u4e0b\u964d\u5f97\u66f4\u5feb\uff01<\/strong><strong>\u9019\u7bc7\u6587\u7ae0\u5c07\u63ed\u793a<\/strong><strong>5 \u5927\u776a\u56fa\u916e\u4e0b\u964d\u7684\u4e3b\u56e0<\/strong>\uff0c\u4e26\u544a\u8a34\u4f60\u5982\u4f55\u907f\u514d\u9019\u4e9b\u932f\u8aa4\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd17&nbsp;<a href=\"https:\/\/www.mayoclinic.org\/tests-procedures\/testosterone-test\/about\/pac-20384685\">Mayo Clinic: Low Testosterone<\/a><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u5167\u5bb9\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/wellwelli.com\/en\/testosterone-decline-causes\/#1_%E7%9D%A1%E7%9C%A0%E4%B8%8D%E8%B6%B3%EF%BC%8C%E7%9D%AA%E5%9B%BA%E9%85%AE%E9%9B%A3%E4%BB%A5%E6%8F%90%E5%8D%87_%F0%9F%98%B4%E2%9A%A0%EF%B8%8F\" >1. \u7761\u7720\u4e0d\u8db3\uff0c\u776a\u56fa\u916e\u96e3\u4ee5\u63d0\u5347&nbsp;\ud83d\ude34\u26a0\ufe0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/wellwelli.com\/en\/testosterone-decline-causes\/#2_%E9%95%B7%E6%9C%9F%E5%A3%93%E5%8A%9B%E9%81%8E%E5%A4%A7%EF%BC%8C%E7%9A%AE%E8%B3%AA%E9%86%87%E9%81%8E%E9%87%8F%E6%8A%91%E5%88%B6%E7%9D%AA%E5%9B%BA%E9%85%AE_%F0%9F%98%AB%F0%9F%93%89\" >2. \u9577\u671f\u58d3\u529b\u904e\u5927\uff0c\u76ae\u8cea\u9187\u904e\u91cf\u6291\u5236\u776a\u56fa\u916e&nbsp;\ud83d\ude2b\ud83d\udcc9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/wellwelli.com\/en\/testosterone-decline-causes\/#3_%E9%A3%B2%E9%A3%9F%E4%B8%8D%E5%9D%87%E8%A1%A1%EF%BC%8C%E7%9D%AA%E5%9B%BA%E9%85%AE%E7%94%9F%E6%88%90%E5%8F%97%E9%98%BB_%F0%9F%8D%94%F0%9F%9A%AB\" >3. \u98f2\u98df\u4e0d\u5747\u8861\uff0c\u776a\u56fa\u916e\u751f\u6210\u53d7\u963b&nbsp;\ud83c\udf54\ud83d\udeab<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/wellwelli.com\/en\/testosterone-decline-causes\/#4_%E7%BC%BA%E4%B9%8F%E9%81%8B%E5%8B%95%EF%BC%8C%E7%89%B9%E5%88%A5%E6%98%AF%E9%87%8D%E9%87%8F%E8%A8%93%E7%B7%B4_%F0%9F%8F%8B%EF%B8%8F%E2%80%8D%E2%99%82%EF%B8%8F%F0%9F%93%89\" >4. \u7f3a\u4e4f\u904b\u52d5\uff0c\u7279\u5225\u662f\u91cd\u91cf\u8a13\u7df4&nbsp;\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f\ud83d\udcc9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/wellwelli.com\/en\/testosterone-decline-causes\/#5_%E9%81%8E%E9%87%8F%E9%A3%B2%E9%85%92%E8%88%87%E5%A1%91%E5%8C%96%E5%8A%91%E6%8E%A5%E8%A7%B8%EF%BC%8C%E5%BD%B1%E9%9F%BF%E7%9D%AA%E5%9B%BA%E9%85%AE%E5%88%86%E6%B3%8C_%F0%9F%8D%BA%E2%9A%A0%EF%B8%8F\" >5. \u904e\u91cf\u98f2\u9152\u8207\u5851\u5316\u5291\u63a5\u89f8\uff0c\u5f71\u97ff\u776a\u56fa\u916e\u5206\u6ccc&nbsp;\ud83c\udf7a\u26a0\ufe0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/wellwelli.com\/en\/testosterone-decline-causes\/#%E7%B5%90%E8%AB%96%EF%BC%9A%E6%8F%90%E5%8D%87%E7%9D%AA%E5%9B%BA%E9%85%AE%EF%BC%8C%E9%81%BF%E5%85%8D%E9%80%99_5_%E5%80%8B%E9%8C%AF%E8%AA%A4%EF%BC%81\" >\u7d50\u8ad6\uff1a\u63d0\u5347\u776a\u56fa\u916e\uff0c\u907f\u514d\u9019 5 \u500b\u932f\u8aa4\uff01<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/wellwelli.com\/en\/testosterone-decline-causes\/#%E5%8F%83%E8%80%83%E8%B3%87%E6%96%99\" >\u53c3\u8003\u8cc7\u6599<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E7%9D%A1%E7%9C%A0%E4%B8%8D%E8%B6%B3%EF%BC%8C%E7%9D%AA%E5%9B%BA%E9%85%AE%E9%9B%A3%E4%BB%A5%E6%8F%90%E5%8D%87_%F0%9F%98%B4%E2%9A%A0%EF%B8%8F\"><\/span><strong>1. \u7761\u7720\u4e0d\u8db3\uff0c\u776a\u56fa\u916e\u96e3\u4ee5\u63d0\u5347<\/strong>&nbsp;\ud83d\ude34\u26a0\ufe0f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u932f\u8aa4\u505a\u6cd5\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6bcf\u665a\u7761\u7720\u5c11\u65bc 6 \u5c0f\u6642\uff0c\u5c0e\u81f4\u8eab\u9ad4\u7121\u6cd5\u7522\u751f\u8db3\u5920\u7684\u776a\u56fa\u916e\u3002<\/li>\n\n\n\n<li>\u9577\u671f\u71ac\u591c\uff0c\u5f71\u97ff<strong>\u6df1\u5ea6\u7761\u7720<\/strong>\uff0c\u6e1b\u5c11\u776a\u56fa\u916e\u751f\u6210\u7684\u9ec3\u91d1\u6642\u6bb5\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u79d1\u5b78\u8b49\u64da\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u7814\u7a76\u986f\u793a\uff0c\u7761\u7720\u5c11\u65bc 5 \u5c0f\u6642\uff0c\u776a\u56fa\u916e\u6c34\u5e73\u53ef\u4e0b\u964d 10-15%<\/strong>\u3002<\/li>\n\n\n\n<li>\u776a\u56fa\u916e\u7684\u4e3b\u8981\u5206\u6ccc\u671f\u662f\u5728<strong>\u591c\u9593\u7761\u7720\u7684 REM \u968e\u6bb5<\/strong>\uff0c\u7761\u7720\u4e0d\u8db3\u6703\u5927\u5e45\u5f71\u97ff\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;<strong>\u6539\u5584\u65b9\u6cd5\uff1a<\/strong>&nbsp;\u2705 \u6bcf\u665a\u7761 7-9 \u5c0f\u6642\uff0c\u78ba\u4fdd\u9032\u5165\u6df1\u5ea6\u7761\u7720\u3002 \u2705 \u907f\u514d\u7761\u524d\u4f7f\u7528\u85cd\u5149\uff08\u624b\u6a5f\u3001\u96fb\u8166\uff09\uff0c\u964d\u4f4e\u5c0d\u892a\u9ed1\u6fc0\u7d20\u7684\u5f71\u97ff\u3002 \u2705 \u5efa\u7acb\u56fa\u5b9a\u7684\u7761\u7720\u7fd2\u6163\uff0c\u6bcf\u5929\u540c\u4e00\u6642\u9593\u7761\u89ba\u8207\u8d77\u5e8a\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd17&nbsp;<a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-importance-of-sleep-for-mens-health\">Harvard Health: The Impact of Sleep on Testosterone<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%E9%95%B7%E6%9C%9F%E5%A3%93%E5%8A%9B%E9%81%8E%E5%A4%A7%EF%BC%8C%E7%9A%AE%E8%B3%AA%E9%86%87%E9%81%8E%E9%87%8F%E6%8A%91%E5%88%B6%E7%9D%AA%E5%9B%BA%E9%85%AE_%F0%9F%98%AB%F0%9F%93%89\"><\/span><strong>2. \u9577\u671f\u58d3\u529b\u904e\u5927\uff0c\u76ae\u8cea\u9187\u904e\u91cf\u6291\u5236\u776a\u56fa\u916e<\/strong>&nbsp;\ud83d\ude2b\ud83d\udcc9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u932f\u8aa4\u505a\u6cd5\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9577\u671f\u8655\u65bc\u9ad8\u58d3\u74b0\u5883\uff0c\u5c0e\u81f4<strong>\u58d3\u529b\u8377\u723e\u8499\u300c\u76ae\u8cea\u9187\u300d(Cortisol) \u904e\u9ad8<\/strong>\u3002<\/li>\n\n\n\n<li>\u6301\u7e8c\u7126\u616e\u3001\u6182\u9b31\uff0c\u4f7f\u8eab\u9ad4\u9032\u5165\u300c\u5371\u6a5f\u6a21\u5f0f\u300d\uff0c\u6291\u5236\u776a\u56fa\u916e\u751f\u6210\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u79d1\u5b78\u8b49\u64da\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u9ad8\u76ae\u8cea\u9187\u6c34\u5e73\u6703\u76f4\u63a5\u6291\u5236\u776a\u56fa\u916e\u5206\u6ccc<\/strong>\uff0c\u5c0e\u81f4\u7537\u6027\u6027\u617e\u4e0b\u964d\u3001\u80fd\u91cf\u6e1b\u5c11\u3002<\/li>\n\n\n\n<li>\u7814\u7a76\u767c\u73fe\uff0c\u9577\u671f\u58d3\u529b\u8207\u776a\u56fa\u916e\u6c34\u5e73\u5448\u73fe<strong>\u8ca0\u76f8\u95dc<\/strong>\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;<strong>\u6539\u5584\u65b9\u6cd5\uff1a<\/strong>&nbsp;\u2705 \u5617\u8a66\u51a5\u60f3\u3001\u6df1\u547c\u5438\u8a13\u7df4\u6216\u745c\u4f3d\u4f86\u964d\u4f4e\u58d3\u529b\u3002 \u2705 \u57f9\u990a\u8208\u8da3\u55dc\u597d\uff0c\u6e1b\u5c11\u65e5\u5e38\u58d3\u529b\u4f86\u6e90\u3002 \u2705 \u900f\u904e\u904b\u52d5\uff08\u5982\u91cd\u91cf\u8a13\u7df4\uff09\u5e6b\u52a9\u7a69\u5b9a\u60c5\u7dd2\u8207\u8377\u723e\u8499\u5e73\u8861\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd17&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5353604\/\" target=\"_blank\" rel=\"noreferrer noopener\">NIH: The Effect of Stress on Testosterone<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%E9%A3%B2%E9%A3%9F%E4%B8%8D%E5%9D%87%E8%A1%A1%EF%BC%8C%E7%9D%AA%E5%9B%BA%E9%85%AE%E7%94%9F%E6%88%90%E5%8F%97%E9%98%BB_%F0%9F%8D%94%F0%9F%9A%AB\"><\/span><strong>3. \u98f2\u98df\u4e0d\u5747\u8861\uff0c\u776a\u56fa\u916e\u751f\u6210\u53d7\u963b<\/strong>&nbsp;\ud83c\udf54\ud83d\udeab<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u932f\u8aa4\u505a\u6cd5\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9577\u671f\u9ad8\u7cd6\u98f2\u98df\uff0c\u5c0e\u81f4<strong>\u80f0\u5cf6\u7d20\u963b\u6297<\/strong>\uff0c\u9032\u4e00\u6b65\u6291\u5236\u776a\u56fa\u916e\u751f\u6210\u3002<\/li>\n\n\n\n<li>\u904e\u5ea6\u4f4e\u8102\u98f2\u98df\uff0c\u7f3a\u4e4f\u300c\u5065\u5eb7\u8102\u80aa\u300d\uff0c\u5f71\u97ff\u776a\u56fa\u916e\u5408\u6210\u3002<\/li>\n\n\n\n<li>\u7f3a\u4e4f\u92c5\uff08Zinc\uff09\u8207\u7dad\u751f\u7d20 D\uff0c\u9019\u4e9b\u662f\u7dad\u6301\u776a\u56fa\u916e\u6c34\u5e73\u7684\u95dc\u9375\u71df\u990a\u7d20\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u79d1\u5b78\u8b49\u64da\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u9ad8\u7cd6\u651d\u53d6\u6703\u5c0e\u81f4\u80f0\u5cf6\u7d20\u98c6\u5347\uff0c\u9032\u800c\u964d\u4f4e\u776a\u56fa\u916e\u751f\u6210<\/strong>\u3002<\/li>\n\n\n\n<li><strong>\u92c5\u8207\u7dad\u751f\u7d20 D \u7684\u4e0d\u8db3<\/strong>\u8207\u776a\u56fa\u916e\u6c34\u5e73\u4f4e\u4e0b\u6709\u76f4\u63a5\u95dc\u806f\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;<strong>\u6539\u5584\u65b9\u6cd5\uff1a<\/strong>&nbsp;\u2705&nbsp;<strong>\u591a\u651d\u53d6\u5065\u5eb7\u8102\u80aa<\/strong>\uff08\u6a44\u6b16\u6cb9\u3001\u5805\u679c\u3001\u916a\u68a8\uff09\u4fc3\u9032\u776a\u56fa\u916e\u5408\u6210\u3002 \u2705&nbsp;<strong>\u88dc\u5145\u92c5\u8207\u7dad\u751f\u7d20 D<\/strong>\uff08\u7261\u8823\u3001\u86cb\u9ec3\u3001\u9b5a\u6cb9\u3001\u65e5\u66ec 15 \u5206\u9418\uff09\u3002 \u2705&nbsp;<strong>\u6e1b\u5c11\u7cd6\u5206\u651d\u53d6<\/strong>\uff0c\u7a69\u5b9a\u80f0\u5cf6\u7d20\uff0c\u4fdd\u8b77\u8377\u723e\u8499\u5e73\u8861\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd17&nbsp;<a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_blank\" rel=\"noreferrer noopener\">WHO: Nutrients for Men&#8217;s Hormonal Health<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E7%BC%BA%E4%B9%8F%E9%81%8B%E5%8B%95%EF%BC%8C%E7%89%B9%E5%88%A5%E6%98%AF%E9%87%8D%E9%87%8F%E8%A8%93%E7%B7%B4_%F0%9F%8F%8B%EF%B8%8F%E2%80%8D%E2%99%82%EF%B8%8F%F0%9F%93%89\"><\/span><strong>4. \u7f3a\u4e4f\u904b\u52d5\uff0c\u7279\u5225\u662f\u91cd\u91cf\u8a13\u7df4<\/strong>&nbsp;\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f\ud83d\udcc9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u932f\u8aa4\u505a\u6cd5\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9577\u671f\u4e45\u5750\u3001\u4e0d\u904b\u52d5\uff0c\u5c0e\u81f4\u8eab\u9ad4\u7f3a\u4e4f\u776a\u56fa\u916e\u523a\u6fc0\u3002<\/li>\n\n\n\n<li>\u904e\u5ea6\u4f9d\u8cf4\u9577\u6642\u9593\u6709\u6c27\u904b\u52d5\uff08\u5982\u6162\u8dd1\uff09\uff0c\u800c\u5ffd\u7565\u529b\u91cf\u8a13\u7df4\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u79d1\u5b78\u8b49\u64da\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u91cd\u91cf\u8a13\u7df4\u80fd\u6709\u6548\u63d0\u5347\u776a\u56fa\u916e\u6c34\u5e73\uff0c\u7279\u5225\u662f\u5927\u808c\u7fa4\u904b\u52d5<\/strong>\uff08\u5982\u6df1\u8e72\u3001\u786c\u8209\uff09\u3002<\/li>\n\n\n\n<li><strong>\u7814\u7a76\u767c\u73fe\uff0c\u6bcf\u9031 3-4 \u6b21\u7684\u963b\u529b\u8a13\u7df4\u53ef\u986f\u8457\u63d0\u9ad8\u776a\u56fa\u916e\u6fc3\u5ea6<\/strong>\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;<strong>\u6539\u5584\u65b9\u6cd5\uff1a<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\u2705 \u9032\u884c\u6bcf\u9031 3-4 \u6b21\u7684\u91cd\u91cf\u8a13\u7df4\uff0c<strong>\u7279\u5225\u662f\u817f\u90e8\u8207\u591a\u95dc\u7bc0\u904b\u52d5<\/strong>\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> \u2705 HIIT\uff08\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff09\u6bd4\u9577\u6642\u9593\u6709\u6c27\u904b\u52d5\u66f4\u6709\u6548\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> \u2705 \u907f\u514d\u4e45\u5750\uff0c\u6bcf\u5c0f\u6642\u8d77\u8eab\u6d3b\u52d5\u5e7e\u5206\u9418\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd17&nbsp;<a href=\"https:\/\/www.endocrine.org\/\">Endocrine Society: Strength Training and Hormones<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%E9%81%8E%E9%87%8F%E9%A3%B2%E9%85%92%E8%88%87%E5%A1%91%E5%8C%96%E5%8A%91%E6%8E%A5%E8%A7%B8%EF%BC%8C%E5%BD%B1%E9%9F%BF%E7%9D%AA%E5%9B%BA%E9%85%AE%E5%88%86%E6%B3%8C_%F0%9F%8D%BA%E2%9A%A0%EF%B8%8F\"><\/span><strong>5. \u904e\u91cf\u98f2\u9152\u8207\u5851\u5316\u5291\u63a5\u89f8\uff0c\u5f71\u97ff\u776a\u56fa\u916e\u5206\u6ccc<\/strong>&nbsp;\ud83c\udf7a\u26a0\ufe0f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u932f\u8aa4\u505a\u6cd5\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9577\u671f\u904e\u91cf\u98f2\u9152\uff0c\u5f71\u97ff\u809d\u81df\u4ee3\u8b1d\uff0c\u9032\u800c\u964d\u4f4e\u776a\u56fa\u916e\u3002<\/li>\n\n\n\n<li>\u7d93\u5e38\u63a5\u89f8\u5851\u5316\u5291\uff08BPA\uff09\uff0c\u5982\u5851\u81a0\u74f6\u3001\u5feb\u9910\u5305\u88dd\uff0c\u9019\u4e9b\u6703\u5e72\u64fe\u5167\u5206\u6ccc\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u79d1\u5b78\u8b49\u64da\uff1a<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u9152\u7cbe\u6703\u6291\u5236\u776a\u56fa\u916e\u751f\u6210\uff0c\u4e26\u589e\u52a0\u96cc\u6fc0\u7d20<\/strong>\uff0c\u5f71\u97ff\u7537\u6027\u8377\u723e\u8499\u5e73\u8861\u3002<\/li>\n\n\n\n<li><strong>\u74b0\u5883\u8cc0\u723e\u8499\uff08\u5982 BPA\uff09\u6703\u5e72\u64fe\u776a\u56fa\u916e\u5206\u6ccc\uff0c\u4e26\u5f71\u97ff\u7cbe\u5b50\u8cea\u91cf<\/strong>\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;<strong>\u6539\u5584\u65b9\u6cd5\uff1a<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705&nbsp;<strong>\u6e1b\u5c11\u9152\u7cbe\u651d\u53d6<\/strong>\uff0c\u6bcf\u9031\u4e0d\u8d85\u904e 2-3 \u6b21\u9069\u91cf\u98f2\u7528\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> \u2705&nbsp;<strong>\u4f7f\u7528\u73bb\u7483\u6216\u4e0d\u93fd\u92fc\u6c34\u74f6<\/strong>\uff0c\u907f\u514d\u63a5\u89f8\u5851\u5316\u5291\u3002 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2705&nbsp;<strong>\u6e1b\u5c11\u901f\u98df\u8207\u5916\u8ce3\u5305\u88dd\u7684\u63a5\u89f8<\/strong>\uff0c\u964d\u4f4e\u74b0\u5883\u8377\u723e\u8499\u5f71\u97ff\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udd17&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5513687\/\" target=\"_blank\" rel=\"noreferrer noopener\">NIH: The Effects of Alcohol on Testosterone<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AB%96%EF%BC%9A%E6%8F%90%E5%8D%87%E7%9D%AA%E5%9B%BA%E9%85%AE%EF%BC%8C%E9%81%BF%E5%85%8D%E9%80%99_5_%E5%80%8B%E9%8C%AF%E8%AA%A4%EF%BC%81\"><\/span><strong>\u7d50\u8ad6\uff1a\u63d0\u5347\u776a\u56fa\u916e\uff0c\u907f\u514d\u9019 5 \u500b\u932f\u8aa4\uff01<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udccc&nbsp;<strong>\u7761\u7720\u5145\u8db3\u3001\u6e1b\u5c11\u58d3\u529b\u3001\u512a\u5316\u98f2\u98df\u3001\u589e\u52a0\u904b\u52d5\u3001\u907f\u514d\u74b0\u5883\u6bd2\u7d20<\/strong>\uff0c\u9019\u4e9b\u90fd\u80fd\u5e6b\u52a9\u4f60\u7dad\u6301\u6700\u4f73\u7684\u776a\u56fa\u916e\u6c34\u5e73\u3002 \ud83d\udccc&nbsp;<strong>\u5982\u679c\u4f60\u6709\u4f4e\u776a\u56fa\u916e\u75c7\u72c0\uff0c\u5efa\u8b70\u8aee\u8a62\u91ab\u5e2b\uff0c\u4e26\u900f\u904e\u6aa2\u6e2c\u4e86\u89e3\u81ea\u8eab\u72c0\u6cc1\uff01<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%8F%83%E8%80%83%E8%B3%87%E6%96%99\"><\/span><strong>\u53c3\u8003\u8cc7\u6599<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mayo Clinic:&nbsp;<a href=\"https:\/\/www.mayoclinic.org\/tests-procedures\/testosterone-test\/about\/pac-20384685\">Low Testosterone<\/a><\/li>\n\n\n\n<li>Harvard Health:&nbsp;<a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-importance-of-sleep-for-mens-health\">The Importance of Sleep for Men&#8217;s Health<\/a><\/li>\n\n\n\n<li>NIH:&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5353604\/\">The Effect of Stress on Testosterone<\/a><\/li>\n\n\n\n<li>WHO:&nbsp;<a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\">Nutrients for Men&#8217;s Hormonal Health<\/a><\/li>\n\n\n\n<li>Endocrine Society:&nbsp;<a href=\"https:\/\/www.endocrine.org\/\">Strength Training and Hormones<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u776a\u56fa\u916e\uff08Testosterone\uff09\u662f\u5f71\u97ff\u7537\u6027\u5065\u5eb7\u7684\u91cd\u8981\u8377\u723e\u8499\uff0c\u8207\u808c\u8089\u751f\u9577\u3001\u80fd\u91cf\u6c34\u5e73\u3001\u6027\u617e\u3001\u5c08\u6ce8\u529b\u7b49\u606f\u606f\u76f8\u95dc\u3002\u7136\u800c\uff0c\u8a31\u591a\u7537\u6027\u5230\u4e86 30 \u6b72\u5f8c\uff0c\u776a\u56fa\u916e\u6c34\u5e73\u6bcf\u5e74\u4e0b\u964d 1-2%\uff0c\u9019\u7a2e\u8b8a\u5316\u53ef\u80fd\u5c0e\u81f4\u75b2\u52de\u3001\u9ad4\u8102\u589e\u52a0\u3001\u6027\u529f\u80fd\u4e0b\u964d\u7b49\u554f\u984c\u3002 \u4e0d\u904e\uff0c\u9664\u4e86\u81ea\u7136\u8001\u5316\uff0c\u4f60\u53ef\u80fd\u7121\u610f\u9593\u72af\u4e86\u4e00\u4e9b\u932f\u8aa4\uff0c\u8b93\u776a\u56fa\u916e\u4e0b\u964d\u5f97\u66f4\u5feb\uff01\u9019\u7bc7\u6587\u7ae0\u5c07\u63ed\u793a5 \u5927\u776a\u56fa\u916e\u4e0b\u964d\u7684\u4e3b\u56e0\uff0c\u4e26\u544a\u8a34\u4f60\u5982\u4f55\u907f\u514d\u9019\u4e9b\u932f\u8aa4\u3002 \ud83d\udd17&nbsp;Mayo Clinic: Low Testosterone 1. \u7761\u7720\u4e0d\u8db3\uff0c\u776a\u56fa\u916e\u96e3\u4ee5\u63d0\u5347&nbsp;\ud83d\ude34\u26a0\ufe0f \u932f\u8aa4\u505a\u6cd5\uff1a \u79d1\u5b78\u8b49\u64da\uff1a \ud83d\udc49&nbsp;\u6539\u5584\u65b9\u6cd5\uff1a&nbsp;\u2705 \u6bcf\u665a\u7761 7-9 \u5c0f\u6642\uff0c\u78ba\u4fdd\u9032\u5165\u6df1\u5ea6\u7761\u7720\u3002 \u2705 \u907f\u514d\u7761\u524d\u4f7f\u7528\u85cd\u5149\uff08\u624b\u6a5f\u3001\u96fb\u8166\uff09\uff0c\u964d\u4f4e\u5c0d\u892a\u9ed1\u6fc0\u7d20\u7684\u5f71\u97ff\u3002 \u2705 \u5efa\u7acb\u56fa\u5b9a\u7684\u7761\u7720\u7fd2\u6163\uff0c\u6bcf\u5929\u540c\u4e00\u6642\u9593\u7761\u89ba\u8207\u8d77\u5e8a\u3002 \ud83d\udd17&nbsp;Harvard Health: The Impact of Sleep on Testosterone 2. \u9577\u671f\u58d3\u529b\u904e\u5927\uff0c\u76ae\u8cea\u9187\u904e\u91cf\u6291\u5236\u776a\u56fa\u916e&nbsp;\ud83d\ude2b\ud83d\udcc9 \u932f\u8aa4\u505a\u6cd5\uff1a \u79d1\u5b78\u8b49\u64da\uff1a \ud83d\udc49&nbsp;\u6539\u5584\u65b9\u6cd5\uff1a&nbsp;\u2705 \u5617\u8a66\u51a5\u60f3\u3001\u6df1\u547c\u5438\u8a13\u7df4\u6216\u745c\u4f3d\u4f86\u964d\u4f4e\u58d3\u529b\u3002 \u2705 \u57f9\u990a\u8208\u8da3\u55dc\u597d\uff0c\u6e1b\u5c11\u65e5\u5e38\u58d3\u529b\u4f86\u6e90\u3002 \u2705 \u900f\u904e\u904b\u52d5\uff08\u5982\u91cd\u91cf\u8a13\u7df4\uff09\u5e6b\u52a9\u7a69\u5b9a\u60c5\u7dd2\u8207\u8377\u723e\u8499\u5e73\u8861\u3002 \ud83d\udd17&nbsp;NIH: The Effect of Stress on Testosterone 3. \u98f2\u98df\u4e0d\u5747\u8861\uff0c\u776a\u56fa\u916e\u751f\u6210\u53d7\u963b&nbsp;\ud83c\udf54\ud83d\udeab \u932f\u8aa4\u505a\u6cd5\uff1a \u79d1\u5b78\u8b49\u64da\uff1a \ud83d\udc49&nbsp;\u6539\u5584\u65b9\u6cd5\uff1a&nbsp;\u2705&nbsp;\u591a\u651d\u53d6\u5065\u5eb7\u8102\u80aa\uff08\u6a44\u6b16\u6cb9\u3001\u5805\u679c\u3001\u916a\u68a8\uff09\u4fc3\u9032\u776a\u56fa\u916e\u5408\u6210\u3002 \u2705&nbsp;\u88dc\u5145\u92c5\u8207\u7dad\u751f\u7d20 D\uff08\u7261\u8823\u3001\u86cb\u9ec3\u3001\u9b5a\u6cb9\u3001\u65e5\u66ec 15 \u5206\u9418\uff09\u3002 \u2705&nbsp;\u6e1b\u5c11\u7cd6\u5206\u651d\u53d6\uff0c\u7a69\u5b9a\u80f0\u5cf6\u7d20\uff0c\u4fdd\u8b77\u8377\u723e\u8499\u5e73\u8861\u3002 \ud83d\udd17&nbsp;WHO: Nutrients for Men&#8217;s Hormonal Health 4. \u7f3a\u4e4f\u904b\u52d5\uff0c\u7279\u5225\u662f\u91cd\u91cf\u8a13\u7df4&nbsp;\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f\ud83d\udcc9 \u932f\u8aa4\u505a\u6cd5\uff1a \u79d1\u5b78\u8b49\u64da\uff1a \ud83d\udc49&nbsp;\u6539\u5584\u65b9\u6cd5\uff1a &nbsp;\u2705 \u9032\u884c\u6bcf\u9031 3-4 \u6b21\u7684\u91cd\u91cf\u8a13\u7df4\uff0c\u7279\u5225\u662f\u817f\u90e8\u8207\u591a\u95dc\u7bc0\u904b\u52d5\u3002 \u2705 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