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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Lifehacker shares recipes and explains why they work.
Nutrition has a great impact on men's health. To produce testosterone, you need to consume sufficient amounts of magnesium, calcium and zinc, as well as vitamins B, C, D and E. In addition, saturated fat and cholesterol contained in food have a positive effect on the level of this hormone.
If you have low testosterone levels, then it's time to rethink your eating habits and bring something new to your diet.
1. Vegetable omelet
Ingredients:
- 1 tablespoon coconut oil
- 80 g potatoes;
- 70 g of onions;
- 90 g red pepper;
- 1 clove of garlic;
- 50 g of mushrooms;
- 450 g spinach;
- 3-4 eggs;
- 80 ml of water;
- salt to taste.
Preparation
Place a skillet over medium heat and melt the coconut oil. Place the diced potatoes, onions and peppers, and minced garlic there. Roast the vegetables well. When the potatoes are tender, add the diced mushrooms and chopped spinach. Stir, cook for 3-5 minutes, and place the contents of the skillet on a plate.
Combine eggs with water, beat, add salt and pour into a skillet. Toss the eggs gently and place the toasted ingredients on top. Cook for about 10 minutes, until the omelet is thicker. Fold it in half and place on a plate.
How it works
Eggs contain vitamins A, B and D, which are essential for maintaining normal testosterone levels. Egg yolk contains cholesterol, which is also necessary for the production of this hormone. It's not for nothing that Rocky Balboa, the character of the film of the same name, drank raw eggs after training.
Potatoes contain carbohydrates that are needed to maintain energy and increase testosterone. However, you shouldn't be heavy on pizza, bread, or fast food. French fries, on the other hand, will not have a positive effect on your health.
Spinach is rich in magnesium. This mineral plays an important role in improving reproductive function. The amount of spinach in the recipe is approximately the daily magnesium intake for men.
2. Frittata
Ingredients:
- 2 strips of bacon;
- 3 whole eggs;
- 75 g of egg whites;
- 50 g ricotta;
- ½ bunch of basil;
- 100 g cherry tomatoes.
Preparation
Fry bacon in a pan until crispy, place and chop finely. Combine eggs, whites, ricotta, chopped basil and tomato quarters. Place in a skillet and cook for 2 minutes.
Then place in the oven preheated to 180 ° C for 15-20 minutes, until the egg mixture is firm in the middle. Sprinkle the cooked frittata with fried bacon.
How it works
Ricotta cheese is one of the best sources of whey protein. Its amino acid composition inhibits the production of cortisol, the so-called stress hormone, the increase in which lowers testosterone levels.
Basil also contains substances that inhibit cortisol spikes and fight stress. This means that it will be easier for the body to produce testosterone. And bacon, in turn, supplies the body with saturated fat, protein and cholesterol.
3. Shrimp with aioli sauce
Ingredients:
- 1 medium head of red cabbage;
- 450 g peeled shrimp;
- 5 large tomatoes;
- sea salt to taste;
- 1 egg yolk;
- 2 tablespoons olive oil
- 1-2 tablespoons of Greek yogurt;
- a few teaspoons of lime juice;
- Dijon mustard - to taste;
- dried garlic to taste;
- dried oregano - to taste;
- a few sprigs of parsley.
Preparation
Gently peel off 10 or more cabbage leaves and dip them into boiling water several at a time. Boil for 1 minute, then cool.
At this time, sauté the shrimp and diced tomatoes over high heat. The shrimp should take on a golden hue. Other vegetables can be added. Season the filling with salt or other spices to taste.
Combine the rest of the ingredients in a blender and add salt. Microwave for 10 seconds. Grind again in a blender and microwave. Repeat these steps a couple more times.
Place the filling over the cabbage leaves and drizzle with warm aioli sauce.
How it works
Shrimp contains a lot of vitamin D, which has a positive effect on testosterone levels. By the way, shrimp can be replaced with salmon or cod. This fish will also provide you with the necessary amounts of vitamin D, protein, and saturated fat.
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