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Kusabereka kwa amuna kukuzindikiridwa ngati chopinga chachikulu kwa mabanja ambiri omwe akukonzekera kukhala ndi mwana. Ngakhale pali zinthu zina zambiri zomwe zimayambitsa kusabereka kwa abambo, chachikulu ndikutsika kwa umuna [1] . Kusankha zaumoyo ndi moyo zimakhudza kwambiri umuna wamwamuna. Komanso, kusuta fodya, kugwiritsa ntchito mankhwala osokoneza bongo, kugwiritsa ntchito ma steroids omangidwa kuti apange minofu kumatchulidwanso kuti ndizomwe zimathandizira kuchepa kwa umuna [ziwiri] .
Zovuta Zakudya Ndi Moyo Wosabereka Kwa Amuna
Zakudya zomwe zili ndi zakudya zosinthidwa, shuga ndi mafuta osapatsa thanzi zimatha kubweretsa kuchepa kwakukulu kwa umuna wanu. Onjezerani pamenepo, moyo wokhala pansi ungathe kuchepetsa kuchuluka kwa umuna wanu komanso umuna wanu [3]
Ngati inu ndi mnzanu mwakhala mukuyesera kutenga pakati koma mukuvutika ndi kuchepa kwa umuna, kuthandizira azachipatala sikofunikira nthawi zonse kuti athane ndi vuto lanu. Kusintha momwe timadyera komanso momwe timakhalira kuti tikhale ndi umuna wolimbikitsa zakudya ndi zolimbitsa thupi kumakupatsani thanzi. Nayi mndandanda wazakudya zabwino zomwe zingakuthandizeni kuwonjezera umuna wanu nthawi yomweyo.
Zakudya Zokulitsa Kuwerengera Kwa Umuna
1. Sipinachi
Zomera zamasamba monga sipinachi zimakhala ndi folic acid yomwe imathandizira kulimbitsa umuna ndi thanzi [4] . Kugwiritsa ntchito sipinachi pafupipafupi kumadziwikanso kuti kumakhudza kwambiri kuchuluka kwa umuna, kukulitsa kuti mukhale wathanzi.
2. Dzira
Zakudya zabwino kwambiri komanso zotsika mtengo kwambiri zomwe zimapezeka kwa munthu, mazira ndiabwino kuwonjezera kuchuluka kwa umuna wanu [5] . Mapuloteni amadziwika kuti ndiwo omanga umuna ndipo chifukwa chake kudya mapuloteni abwino kwambiri kumadzetsa kuchuluka kwa umuna.
3. Chokoleti chakuda
Ngati simuli pamwamba pa chokoleti chakuda komanso ngati mtundu wa shuga, ndiye tikupemphani kuti muunikenso zomwe mwasankha. Ngakhale shuga ndi mdani woipa kwambiri wa umuna, chokoleti chamdima, komano, chimakhala ndi ma amino acid ndipo ndi njira yabwino kwambiri yowonjezerera kuchuluka kwa umuna ndi mtundu [6] .
4. Garlic
Ngakhale sichakudya chokoma kwambiri pamndandanda, adyo amadzitamandira ndi zinthu zina zodabwitsa zomwe zingakuthandizeni kulimbitsa umuna wanu nthawi yomweyo. Garlic yodzaza ndi vitamini B6 ndi selenium yomwe ingathandize kupewa kuwonongeka kwa umuna [7] .
5. nthochi
Nthomba yodzichepetsayi imapangitsa kukhala pamndandanda wambiri ndipo imazungulira pankhani yathanzi. Kukhala gwero lolemera la vitamini A, B1 ndi C, kudya nthochi kumakuthandizani kuti muwonjezere kuchuluka kwa umuna wanu komanso mtundu wake [8] .
6. Oyisitara
Wotchuka chifukwa chokhala aphrodisiac, oyster ali ndi mchere wofunikira ngati zinc womwe umafunika kuti mulingo wanu wa testosterone upangidwe ndi umuna [9] .
7. Mtedza
Ngati mumakonda kuwotchera pa walnuts, ichi ndiye chifukwa chake muyenera kutero. Walnuts amadzazidwa ndi omega 3 fatty acids omwe amachulukitsa magazi kutuluka machende chifukwa chake umachulukitsa umuna [10] .
8. Katsitsumzukwa
Ndodo yobiliwirayi imakhala ndi vitamini C wambiri womwe umateteza umuna wosakhwima kuti usawonongeke kwambiri, potero umachulukitsa kuchuluka kwa umuna [khumi ndi chimodzi] .
9. Vitamini D zopangidwa ndi zotetezedwa
Pali maphunziro ambiri kunja uko omwe amalumikiza magawo otsika a vitamini D ndi calcium kuti achepetse kuchuluka kwa umuna. Chifukwa chake, kupatsa thupi lanu kuchuluka kwa vitamini D ndi calcium sikungowonetsetsa mafupa athanzi komanso kulimbitsa umuna wanu komanso kuchuluka kwake [12] .
10. Mphepo yamkuntho
Curcumin yamphamvu yomwe imapezeka mu turmeric imadziwika kuti imathandizira mtundu wa umuna. Mafuta onunkhira samangothandiza kuti magazi aziyenda bwino m'derali komanso amathandizanso kuti amuna azigwira bwino ntchito bwino [13] .
11. Bowa
Bowa zingawoneke zazing'ono koma zimanyamula nkhonya zambiri. Amakhala ndi mavitamini ndi michere yoposa 15 yomwe imathandizira umuna wanu komanso thanzi lanu lonse loberekera [14] . Kuphatikiza apo, amatetezanso umuna kuti usawonongeke pazifukwa zosiyanasiyana mkati mwa thupi.
12. Oats
Kupatula kukhala chakudya chabwino cha kadzutsa, ma oats amakhala ndi zabwino zonse kuti thanzi lanu lakubala likhale labwino. Sikuti zimangothandiza kuchepetsa kuchuluka kwama cholesterol, koma zimathandizanso kwambiri pakupanga umuna kuti ubereke.
13. Salimoni
Salimoni amadziwika kuti ndi chakudya cham'madzi chopatsa thanzi kwambiri, chifukwa cha kuchuluka kwake kwa omega 3 fatty acids. Komanso ndi gwero labwino la mavitamini B ndi D omwe amalimbikitsa umuna wanu kuwerengera [khumi ndi zisanu]
14. Mbatata
Amadziwika kuti amanyamula vitamini A wambiri, antioxidant wamphamvu, yemwe amateteza umuna ku kuwonongeka kwaulere. Zakudya mu mbatata zimathandizira kupanga kuchuluka kwa umuna ndipo zinthu ziwirizi pamodzi zimapangitsa kuchuluka kwa umuna wanu [16] .
Malangizo a Moyo Wanu Kuti Muthandizire Kuchuluka Kwa Umuna Wanu
Ngakhale zakudya zanu zimakhala ndi gawo lofunikira, simupita patsogolo popanda kusintha zina ndi zina pamoyo wanu.
1. Kuchita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi ndiye yankho pazikhalidwe zambiri zathanzi. Apa nanenso, zolimbitsa thupi zitha kukhala zothandiza pakukulitsa kuchuluka kwa umuna wanu. Zochita zolimbitsa thupi makamaka, zimadziwika kuti zimakhudza umuna wanu [17] .
2. Kuchepetsa nkhawa
Thupi lathu limangopulumuka pokhapokha ngati likupanikizika. Chifukwa chake ntchito zambiri kuphatikiza kubereka zimasokonekera. Kukhala wopanda nkhawa kumapangitsa kuti ziwalo zanu zoberekera zikhale zathanzi komanso zogwira ntchito ndipo zithandizanso pa moyo wanu wogonana [18] .
3. Siyani kusuta
Kusuta akuti ndi chimodzi mwazinthu zazikulu zomwe zimapangitsa kuchepa kwa umuna. Chifukwa chake, kukankha matako sikuti kumangothandiza mapapu anu komanso kukuthandizani kuti mudzipulumutse kuti musakhale osabala kapena opanda mphamvu pamapeto pake [19] .
4. Pewani mowa
Kafukufuku wambiri wasayansi adalumikiza zakumwa kwa mowa ndi kuchuluka kwa umuna. Chifukwa chake, ngati mukufuna kukhala kholo posachedwa, muyenera kuganizira zakumwa zabwino kuposa omwe amamwa mowa mwauchidakwa [makumi awiri] .
5. Kuchepetsa thupi
Amati anthu okhala ndi mulingo wokwera kwambiri wamthupi wopitilira 25 akuti amadwala kuchepa kwa umuna. Chifukwa chake muchepetse thupi, khalani olimba ndipo kuchuluka kwa umuna wanu kumatha kubwerera m'mbali zake [makumi awiri ndi mphambu imodzi] .
6. Lekani kumwa ma steroids
Ngati mukumanga thupi ndikudalira ma steroid kuti mumange minofu yanu, mwayi wawo kuti ma steroids akuchepetsa mwayi wanu wobereka [22] . Ngati mungafunikire kusankha pakati pokhala ndi thupi lokhala ndi matani kapena kutha kubereka, koteroko kungakhale chisankho choyenera kwambiri.
7. Pewani malo osambira aatali komanso ma sauna
Mphuno kapena machende anu, momwe umuna umapangidwira, amafunika kukhala otsika kutentha pang'ono kuposa kutentha kwa thupi kuti agwire bwino ntchito [2. 3] . Chifukwa chake muyenera kupewa chilichonse chomwe chingawonetse kutentha kwanthawi yayitali, kuphatikiza kuvala mathalauza kapena zovala zamkati kwa nthawi yayitali.
8. Pewani kugonana nthawi zonse
Kugonana tsiku lililonse kumatha kuwononga umuna wanu. Komabe, kusala nthawi yayitali sikungakupindulitseni [24] . Akatswiri amati kutulutsa umuna tsiku lina lililonse ndibwino kuti umuna ukhale wathanzi.
Onani Zolemba Pazolemba- [1]Agarwal, A., & Said, T. M. (2005). Kupsinjika kwa okosijeni, kuwonongeka kwa DNA ndi apoptosis pakutha kwa amuna: njira zamankhwala. BJU yapadziko lonse, 95 (4), 503-507.
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- [khumi ndi chimodzi]Thakur, M., Thompson, D., Connellan, P., Deseo, M. A., Morris, C., & Dixit, V. K. (2011). Kupititsa patsogolo kusintha kwa penile, kuchuluka kwa umuna ndi seminal fructose mu vivo ndi nitric oxide yotulutsidwa mu vitro ndi zitsamba za ayurvedic. Andrologia, 43 (4), 273-277.
- [12]Tartagni, M., Matteo, M., Baldini, D., Tartagni, M. V., Alrasheed, H., De Salvia, M. A.,… Montagnani, M. (2015). Amuna omwe ali ndi mavitamini otsika a vitamini D amakhala ndi mimba yocheperako nthawi yochotsa ma ovulation ndi nthawi yogonana imagwiritsidwa ntchito ngati chithandizo kwa maanja osabereka: zotsatira za kafukufuku woyendetsa ndege. Biology yobereka ndi endocrinology: RB & E, 13, 127.
- [13]Akinyemi, A. J., Adedara, I. A., Thome, G. R., Morsch, V. M., Rovani, M. T., Mujica, L.,… Schetinger, M. (2015). Zakudya zowonjezera ginger ndi turmeric zimapangitsa kuti ntchito zoberekera zizikhala ndi makoswe amphongo oopsa kwambiri. Malipoti a Toxicology, 2, 1357-1366.
- [14]Jiraungkoorskul, K., & Jiraungkoorskul, W. (2016). Ndemanga ya Naturopathy of Medical Mushroom, Ophiocordyceps Sinensis, in Dysfunction. Ndemanga za Pharmacognosy, 10 (19), 1-5.
- [khumi ndi zisanu]Nassan, F. L., Chavarro, J. E., & Tanrikut, C. (2018). Zakudya ndi chonde kwa amuna: kodi zakudya zimakhudza umuna?
- [16]Nazni, P. (2014). Mgwirizano wazakudya zakumadzulo & moyo wokhala ndi kuchepa kwachonde Magazini aku India ofufuza zamankhwala, 140 (Suppl 1), S78.
- [17]Lalinde-Acevedo, P. C., Mayorga-Torres, B. J. M., Agarwal, A., Du Plessis, S. S., Ahmad, G., Cadavid, A. P., & Maya, W. D. C. (2017). Amuna olimbitsa thupi amawonetsa umuna wabwino kuposa omwe amakhala nawo. Magazini yapadziko lonse lapansi yokhudza kubereka & kusabereka, 11 (3), 156.
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- [makumi awiri]Harlev, A., Agarwal, A., Gunes, S. O., Shetty, A., & du Plessis, S. S. (2015). Kusuta ndi Kusabereka Kwa Amuna: Ndemanga Yochokera Umboni.Jenali yapadziko lonse yokhudza thanzi la amuna, 33 (3), 143-160.
- [makumi awiri ndi mphambu imodzi]Håkonsen, L. B., Thulstrup, A. M., Aggerholm, A. S., Olsen, J., Bonde, J. P., Andersen, C. Y.,… Ramlau-Hansen, C. H. (2011). Kodi kuonda kumakulitsa umuna ndi mahomoni oberekera? Zotsatira zochokera pagulu la amuna onenepa kwambiri. Umoyo wobereka, 8, 24.
- [22]El Osta, R., Almont, T., Diligent, C., Hubert, N., Eschwège, P., & Hubert, J. (2016). Anabolic steroids nkhanza komanso kusabereka kwa amuna. Zoyambira komanso zamankhwala andrology, 26, 2.
- [2. 3]Adewoyin, M., Ibrahim, M., Roszaman, R., Isa, M., Alewi, N., Rafa, A., & Anuar, M. (2017). Kusabereka kwa Amuna: Zotsatira za Ma Antioxidants Achilengedwe ndi Phytocompound pa Seminal Oxidative Stress. Matenda (Basel, Switzerland), 5 (1), 9.
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