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Muyenera Kuwonera

Musaphonye

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Kusabereka ndi vuto lomwe limakhudza mabanja 8 mpaka 12% padziko lonse lapansi. Adanenedwa kuti 40% ya amuna ali ndi vuto la kusabereka ^[1] . Ku India, pafupifupi 50% ya kusabereka imakhudzana ndi zovuta zamankhwala zamwamuna ^[ziwiri] .

Chimodzi mwazifukwa zazikulu zakubala kwa abambo ndi mtundu wa umuna. Palinso zifukwa zina zomwe zimachepetsa umuna, kuchepa kwa umuna komanso kusakhazikika kwa umuna.

Zinthu zina monga zachilengedwe, zakudya zopatsa thanzi komanso zachuma komanso zomwe zimayambitsa kuchepa kwa umuna. Nkhani zina zathanzi monga kunenepa kwambiri, kukhumudwa, kusuta kwambiri komanso kumwa zimatha kukhudzanso kuchuluka kwa umuna wanu.

Kafukufuku watsimikizira kuti chakudya ndi zakudya zimathandiza kwambiri pakubala abambo ^[3] . Kudya moyenera kumatha kusintha umuna ndikusintha mwayi wokhala ndi pakati.

Pansipa pali zakudya zina zokulitsa kuchuluka kwa umuna.

1. Mazira

Mazira amawerengedwa kuti ndi njira yabwino yopezera umuna mwa amuna. Ali ndi vitamini E wambiri, mapuloteni ndipo makamaka vitamini B12. Kafukufuku wasonyeza kuti vitamini B12 imakulitsa kuchuluka kwa umuna, imathandizira umuna, komanso imachepetsa kuwonongeka kwa umuna wa DNA ^[4] .

Muthanso kudya zakudya zokhala ndi vitamini B12 zomwe zimaphatikizapo mkaka, nyama ndi nkhuku, nsomba, chakudya cham'mawa chokhazikika, ndi yisiti wazakudya.

2. Sipinachi

Sipinachi chimakhala ndi cholumikizira chomwe chalumikizidwa ndi thanzi la umuna. Milingo yamankhwala ikakhala yochepa mthupi la munthu, pamakhala mwayi wambiri wopanga umuna wopunduka komanso pamakhala mwayi waukulu wopunduka chifukwa chazovuta za umuna ^[5] .

Zina mwazomwe zimachitika ndi letesi ya Roma, ziphuphu za Brussels, malalanje, mtedza, nyemba, nandolo, mbewu zonse, ndi zina zambiri.

3. nthochi

Nthochi zili ndi mavitamini A, B1 ndi C ambiri, omwe amathandiza kupanga umuna wabwino mthupi. Nthochi zilinso ndi enzyme yotchedwa bromelain yomwe ndi mankhwala ochepetsa kutupa omwe amalimbikitsa kuchuluka kwa umuna ndi kuyenda.

4. Chokoleti Yamdima

Chokoleti chamdima ndichabwino kuwerengetsa umuna wanu. Lili ndi amino acid wotchedwa L-Arginine HCL yemwe amadziwika kuti amachulukitsa umuna ndi kuchuluka kwa umuna ^[6] . Chokoleti chamdima chimadziwikanso kuti musinthe mawonekedwe anu.

5. Katsitsumzukwa

Katsitsumzukwa ndi gwero lalikulu la vitamini C ndi folate, zomwe zimathandiza kuwonjezera umuna kuwerengera mwachibadwa. Zakudya mu katsitsumzukwa zimateteza ma cell a machende anu ndikulimbana ndi zopitilira muyeso zaulere, kulola kupanga umuna waukulu komwe kumathandizanso umuna wanu.

6. Broccoli

Broccoli ili ndi folic acid ndi vitamini C, zonsezi ndizofunikira pakukweza chonde kwa abambo. Vitamini C ndi antioxidant wosungunuka ndi madzi omwe amatenga gawo lalikulu pakubala kwa amuna ndipo vitamini iyi yawonetsedwa kuti imathandizira kuchuluka kwa umuna, umuna wa umuna ndi morpholoji ya umuna. ^[7] .

Onjezerani kudya kwanu ndi zakudya zina za vitamini C monga zipatso za citrus, kabichi, mbatata, tirigu wam'mawa wolimba, kiwis, cantaloupe, ndi zina zambiri.

7. Makangaza

Khangaza ndi chipatso china chomwe chimakulitsa kuchuluka kwa umuna ndikusintha umuna. Makangaza ali odzaza ndi ma antioxidants omwe amakweza ma testosterone, amakulitsa umuna komanso amachulukitsa kugonana pakati pa amuna ndi akazi ^[8] .

8. Walnuts

Walnuts amakhala ndi omega-3 fatty acids omwe amathandizira kupititsa patsogolo kuchuluka kwa umuna ndikuwonjezera magazi kutuluka mndende ^[9] . Walnuts ndiwonso gwero labwino kwambiri la vitamini E lomwe lingathandize kukonza umuna ndi kuteteza umuna kuti usawonongeke ^[10] .

9. Tomato

Tomato amakhala ndi antioxidant yotchedwa lycopene, yomwe yawonetsedwa kuti imathandizira kubereka kwa abambo. Kafukufuku akuwonetsa kuti lycopene imatha kusintha kwambiri umuna, umuna ndi mamuna ^{[khumi ndi chimodzi]} . Idyani msuzi wa phwetekere pafupipafupi kuti musinthe umuna.

10. Oyisitara

Oyster amakhala ndi zinc wambiri wofunikira pakukweza kupanga umuna wathanzi ndi milingo ya testosterone ^[12] . Magawo otsika a zinc m'thupi amachititsa kusabereka mwa amuna.

Ngati muli ndi ziwombankhanga, yesani kudya zakudya zina zokhala ndi nthaka monga nyama yofiira ndi nkhuku, tirigu wathunthu, zopangidwa ndi mkaka, mtedza ndi nyemba, ndi zina zambiri.

11. Mabulosi abuluu

Buluu ndi gwero labwino kwambiri la anti-inflammatory antioxidants kuphatikizapo resveratrol ndi quercetin ^[13] . Kafukufuku wasonyeza kuti quercetin imathandizira umuna ndi umuna motility ndipo resveratrol imathandizira kuchuluka kwa umuna ndi motility ^[14] .

Onani Zolemba Pazolemba

[1]Kumar, N., & Singh, A. K. (2015). Zochitika za kusabereka kwa amuna, chomwe chimayambitsa kusabereka: Kuwunikiranso zolemba.Journal ya sayansi ya kubala kwa anthu, 8 (4), 191-196.
[ziwiri]Kumar, T. A. (2004). Kuphatikiza mu vitro ku India.Current Science, 86 (2), 254-256.
[3]Salas-Huetos, A., Bulló, M., & Salas-Salvadó, J. (2017). Zakudya, zakudya ndi michere m'magawo amtundu wa abambo ndi kuthekera: kuwunika mwatsatanetsatane kwamaphunziro owonera. Kusintha kwa kubala kwaumunthu, 23 (4), 371-389.
[4]Bakuman S. A. (2017). Vitamini B12ndi Umuna Wamtundu. Ma biomolecule, 7 (2), 42.
[5]Boxmeer, J. C., Smit, M., Utomo, E., Romijn, J. C., Eijkemans, M. J., Lindemans, J., ... & Steegers-Theunissen, R. P. (2009). Zolemba zochepa m'madzi am'magazi zimalumikizidwa ndi kuwonongeka kwa umuna wa DNA. Kuchulukitsa komanso kusabereka, 92 (2), 548-556.
[6]Ahangar, M., Asadzadeh, S., Rezaeipour, V., & Shahneh, A. Z. (2017). Zotsatira za L-Arginine zowonjezerapo pamtundu wa umuna, kuchuluka kwa testosterone ndikuyesa magawo azaka za Ross 308. Asia Pacific Journal of Reproduction, 6 (3), 133.
[7]Akmal, M., Qadri, J. Q., Al-Waili, N. S., Thangal, S., Haq, A., & Saloom, K. Y. (2006). Kupititsa patsogolo umuna wa umuna mutapatsa mavitamini C. Zakudya zamankhwala, 9 (3), 440-442.
[8]Atilgan, D., Parlaktas, B., Uluocak, N., Gencten, Y., Erdemir, F., Ozyurt, H.,… Aslan, H. (2014). Madzi a makangaza (Punica granatum) amachepetsa kuvulala kwa okosijeni komanso amachepetsa umuna wa umuna mumtundu wa makoswe a testors torsion-detorsion.
[9]Safarinejad, M. R., & Safarinejad, S. (2012). Udindo wa omega-3 ndi omega-6 fatty acids mu idiopathic infertility yamwamuna.Asian magazine of andrology, 14 (4), 514-515.
[10]Moslemi, M. K., & Tavanbakhsh, S. (2011). Selenium-vitamin E yowonjezerapo mwa amuna osabereka: zotsatira zake pamasamba a umuna ndi kuchuluka kwa pakati.Magazini yapadziko lonse yazachipatala, 4, 99-104.
[khumi ndi chimodzi]Yamamoto, Y., Aizawa, K., Mieno, M., Karamatsu, M., Hirano, Y., Furui, K., ... & Suganuma, H. (2017). Zotsatira zakumwa kwa phwetekere pa kusabereka kwa abambo. Magazini yakuAsia Pacific yazaumoyo wazachipatala, 26 (1), 65-71.
[12]Colagar, A.H, Marzony, E.T, & Chaichi, M. J. (2009). Magawo a zinc mu plasma ya seminal amalumikizidwa ndi mtundu wa umuna mwa amuna achonde komanso osabereka Kafukufuku wa Zakudya, 29 (2), 82-88.
[13]Kovac J. R. (2017). Mavitamini ndi ma antioxidants pakuwongolera kubala kwamwamuna. India magazini ya urology: IJU: magazini ya Urological Society of India, 33 (3), 215.
[14]Taepongsorat, L., Tangpraprutgul, P., Kitana, N., & Malaivijitnond, S. (2008). Zolimbikitsa zotsatira za quercetin onsperm quality ndi ziwalo zoberekera mu makoswe akulu akulu.Asian magazini ya andrology, 10 (2), 249-258.