I-zinc engcono kakhulu ye-testosterone: Ukwandisa inzalo yamadoda ngendlela yemvelo

I-Testosterone iyihomoni eliyinhloko lobulili besilisa elibalulekile ezicini zobudoda nasekukhiqizeni inzalo. Kubabhangqwana abaningi abazama ukuzala, amazinga e-testosterone aphansi kowesilisa abe yimbangela eyinhloko yokungazali [1].

I-Testosterone ithinta ngqo ukukhiqizwa kwesidoda nesifiso sobulili, okwenza ibebaluleke kakhulu emadodeni azama ukuzala [2]. Amazinga e-testosterone angase ehle ngenxa yezinto eziningi, ezifana nokuguga, ukudla okungesihle nesitayela sempilo esibi, kanye nemvelo.

Kunezinketho eziningi zokwelashwa ukuze kuzuzwe amazinga e-testosterone akhuphukile. Ngaphandle kokwelashwa, indlela yemvelo yokuthuthukisa i-testosterone wukuthatha ama-nutrient okuzala, njenge-zinc. Imibiko yesayensi ibonisa ukuthi i-zinc ilawula ukukhiqizwa kwe-testosterone futhi isiza ekwandiseni ukuzala kowesilisa [3].

Njengoba kunezinhlobo ezahlukene zama-supplement e-zinc, umbuzo uthi, Iyiphi i-zinc engcono kakhulu ye-testosterone?

I-Zinc Ikuthuthukisa Kanjani Amazinga e-Testosterone?

I-Aromatase iyi-enzyme emzimbeni womuntu eguqula i-testosterone ibe i-estrogen. Izici ezahlukene, ezifana nobudala, ukukhuluphala, nokusetshenziswa kotshwala okuqhubekayo, zandisa umsebenzi we-aromatase, okuholela ekuguqulweni okukhulu kwe-testosterone kube i-estrogen. Lokhu kungaholela ekwehleni kwamazinga e-testosterone. Lapho amazinga e-testosterone ehla, kubangela izinkinga zokungazali ezifana nokwehla kwesifiso sobulili nempilo embi yesidoda.

I-Zinc iyiminerali ebalulekile edlala indima ebalulekile ekugcineni amazinga e-testosterone enempilo ngokuvimbela umsebenzi wama-enzyme e-aromatase [4]. Lokhu kuholela ekwehleni kokuguqulwa kwe-testosterone nasekwandeni kokukhiqizwa kwe-testosterone.

Ucwaningo luka-2023 olushicilelwe eNational Library of Medicine lubonisa ukuthi ukushoda kwe-zinc emadodeni kuvame ukuhlotshaniswa namazinga e-testosterone aphansi [3]. Ngakolunye uhlangothi, ubufakazi bubonisa ukuthi ukudla i-zinc eyanele kungakhuphula i-testosterone futhi kuthuthukise izinga lekhwalithi yesidoda.

Uhlobo Oluhle Kakhulu Lwe-Zinc Lwe-Testosterone

Awusoze uthole uhlobo olufanayo lwe-zinc kuwo wonke ama-supplement e-zinc, ngoba wonke enziwa ngendlela ehlukene. Umzimba wakho ukwazi ukumunca ezinye izinhlobo ze-zinc kangcono kunezinye. Izinhlobo ze-zinc ezimuncwa kangcono zithathwa njengezona ezihamba phambili zama-supplement e-zinc ekwandiseni ukuzala kowesilisa.

Nazi izinhlobo ze-zinc ezihamba phambili kuwe uma ufuna ukukhuphula amazinga akho e-testosterone ngokwemvelo.

1. I-zinc Picolinate

Umzimba wakho ungamunca i-zinc picolinate ngezigxobo eziphezulu kakhulu uma kuqhathaniswa nezinye izinhlobo ze-zinc. Ixhumanisa i-zinc ne-picolinic acid, okuvumela ukumuncwa kwayo kube lula emzimbeni [5].

Ngenxa yokumuncwa kahle, i-zinc picolinate isebenza kakhulu ekwandiseni amazinga e-testosterone egazini. I-zinc picolinate isithasiselo se-zinc esingcono kakhulu sokukhuphula i-testosterone, abantu abanesifo sokuswela i-zinc namazinga aphansi e-testosterone abangasithatha.

2. I-zinc Citrate

I-zinc citrate nayo iwuhlobo lwe-zinc olulumukayo ukumuncwa futhi ibhekwa njengolunye lwezinhlobo ze-zinc ezihamba phambili ze-testosterone. Lolu hlobo lwe-zinc luphinde lube lula ukucutshungulwa yisisu futhi alubangeli imiphumela engemihle efana nokucasuka kwesisu, ongase uyithole kwezinye izinhlobo.

Ukumuncwa kahle nokungacasuli isisu kwenza kube inketho ethembekile yokwelapha ukuswela i-zinc nokukhuphula ukukhiqizwa kwe-testosterone.

3. I-zinc Gluconate

I-zinc gluconate ingenye yezinhlobo ze-zinc ezitholakala kakhulu ezithasiselweni ze-multivitamin ezithengwa ngaphandle kwe-resiphi. Izinga lokumuncwa kwayo liphansi uma liqhathaniswa ne-zinc picolinate ne-citrate, kodwa iseyinketho enhle yokuthuthukisa amazinga e-testosterone.

I-zinc gluconate ibiza kancane futhi iyatholakala kabanzi, okwenza futhi ibe ukukhetha okulula kwabaningi besilisa. Ukuthatha izithasiselo zokuzala ezihlanganisa i-zinc nezinye izakhamzimba ezibalulekile kungakhuphula ngempumelelo amazinga e-testosterone futhi kusekele ukukwazi ukuzala kwabesilisa.

Ezinye Izakhamzimba Zempilo Ye-testosterone Nokuzala

Kukhona nezinye izinto zokondla ezibamba iqhaza ekusekeleni ukukwazi ukuzala kwabesilisa nempilo yokuzalana. Ungahlanganisa lezi zinto zokondla ne-zinc ukuze wandise izinzuzo ekuzaleni. Lezi yilezi:

1. I-vitamin D

I-vitamin D ibalulekile ekulawuleni amazinga e-testosterone. Ucwaningo lwango-2023 lukhombisa ukuthi amadoda anamazinga e-vitamin D aphezulu avame ukuba namazinga e-testosterone aphezulu nawo [6]. Ucwaningo luphinde lukhombise ukuthi ukuswela i-vitamin D kungase kuthinte kabi ukukhiqizwa kwe-testosterone.

I-vitamin D ne-zinc basebenzisana ekusekeleni amazinga e-testosterone anempilo, ngakho kubalulekile ukugcina la mazinga womabili la mazakhamzimba elanele.

2. I-magnesium

I-magnesium iphinde ibe yinto ebalulekile ekukhiqizweni kwe-testosterone. I-magnesium idlala indima ekwakhekeni kwe-testosterone futhi ikhuthaza ukubuyiselwa kwamandla emisipha, okuyinto ebalulekile empilweni yabesilisa iyonke. Lezi zakhiwo zenza i-magnesium kube into evame ukutholakala ezithasiselweni eziningi zokuzala.

3. Amafutha e-Omega-3

Amafutha e-omega-3 ayizinhlobo zamafutha anempilo angasekela impilo yokuzala iyonke. Ucwaningo lubonisa ukuthi angathuthukisa ikhwalithi yesidoda futhi asekele amazinga e-testosterone [7]. Ungalindela imiphumela engcono yokuzala ngokuhlanganisa izithasiselo ze-omega-3 ne-zinc.

4. I-selenium

Ubufakazi bubonisa ukuthi i-selenium ibalulekile ekukhiqizeni isidoda esinempilo [8]. Ungayithatha ne-zinc ukuze usekele impilo yokuzala. I-selenium ingasiza ekuthuthukiseni ikhwalithi yesidoda, okwenza kube into evame ukutholakala ezithasiselweni zokuzala kwabesilisa.\u00a0Ngaphezu kwalokho, ezinye izitshalo zemifino zokwandisa inani lesidoda zingagcwalisa ukusetshenziswa kwe-zinc ukuze kuthuthukiswe ukuzala kwabesilisa.

Umthamo we-Zinc Onconyiwe Wezinzuzo Zokuzala

Umthamo wansuku zonke we-zinc onconyiwe kwabesilisa icishe ibe ngu-11 mg [9]. Nokho, kujwayelekile ukuthatha umthamo ophezulu, phakathi kuka-15 mg no-30 mg ngosuku, uma inhloso yakho ukukhuphula izinga le-testosterone nokuthuthukisa ukuzala.

Kuyelulekwa futhi ukuthi ungadluli ku-40 mg ye-zinc ngosuku, ngoba i-zinc eningi kakhuluI-zinc eningi kakhulu ingaholela emiphumeleni engemihle efana nesicanucanu, ukwehla kokusebenza kwesistimu yokuzivikela emzimbeni, kanye nesikhathi eside umzimba ungakwazi ukumunca i-zinc ngendlela efanele.

Ongoti batusa ukuthi uthathe i-zinc noma ezinye izithasiselo zokuzala ngesikhathi udla ukudla noma uphuza ingilazi egcwele amanzi. Ukwenza kanjalo kunciphisa amathuba emiphumela emibi futhi kuthuthukise ukumuncwa kwale mithi yokondla emzimbeni.

Okubalulekile Ekugcineni

Amazinga e-testosterone aphansi athinta ikhwalithi yesidoda futhi anciphise amathuba okukhulelwa. Kukhona izindlela eziningi zokwelashwa kwezokwelapha zokwandisa amazinga e-testosterone. Ukuthatha ukudla okunomsoco ngendlela yezithasiselo kuyindlela yemvelo yokukhuphula amazinga e-testosterone futhi kubonisa imiphumela ethembisayo.

I-zinc iyinhlobo yokudla okunomsoco ekhona ezithasiselweni eziningi zokuzala ngenxa yendima yayo ekukhiqizeni i-testosterone. Phakathi kwezinhlobo ezahlukene ze-zinc, i-zinc picolinate, i-citrate, ne-gluconate yizinhlobo ze-zinc ezimuncwa kahle kakhulu. Lokhu kuzenza kube yi-zinc engcono kakhulu ye-testosterone kanye nempilo yokuzala yonke jikelele.

Izinsiza Ezisetshenzisiwe

1. Di Guardo, F., Vloeberghs, V., Bardhi, E., Blockeel, C., Verheyen, G., Tournaye, H., & Drakopoulos, P. (2020). I-Testosterone Ephansi Nezinkomba Ze-Semen Kubalingani Besilisa Bamakhaya Angakwazi Ukwemitha Abangeniswa ku-IVF Abanenani Eliphelele le-Sperm Elingaphezu kwezigidi ezi-5. Journal of clinical medicine, 9(12), 3824. https://doi.org/10.3390/jcm9123824 
2. Nassar, G. N., & Leslie, S. W. (2023d, January 2). IFiziyoloji, i-Testosterone. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK526128/ 
3. Te, L., Liu, J., Ma, J., & Wang, S. (2023). Ubudlelwano phakathi kwe-zinc ese-serum ne-testosterone: Uhlaziyo oluhlelekile. Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS), 76, 127124. https://doi.org/10.1016/j.jtemb.2022.127124 
4. Daragó, A., Klimczak, M., Stragierowicz, J., Stasikowska-Kanicka, O., & Kilanowicz, A. (2020). Umthelela we-Zinc, i-Selenium, nokwenezelwa kwazo kuyihlangene ekubonakaleni kwephrotheni ye-Androgen Receptor emaLobeni eProstate naseMazingeni eSerum ama-Hormone e-Steroid ama-Wistar Rats. Nutrients, 12(1), 153. https://doi.org/10.3390/nu12010153 
5. Birdsall, T. (1996b). I-zinc picolinate: Ukumuncwa kanye nokwenezelwa kwezithasiselo. ResearchGate. https://www.researchgate.net/publication/286596250  
6. Monson, N. R., Klair, N., Patel, U., Saxena, A., Patel, D., Ayesha, I. E., & Nath, T. S. (2023). Ubudlelwano Phakathi Kokushoda kwe-Vitamin D Nezinga le-Testosterone Kubesilisa Abadala: Uhlaziyo Oluhleliwe. Cureus, 15(9), e45856. https://doi.org/10.7759/cureus.45856 
7. Ito, A., Yamamoto, S., Inoue, Y., Fukunaga, A., Nanri, A., Konishi, M., Yamamoto, S., Nakagawa, T., & Mizoue, T. (2024). Intuthuko zakamuva kwezokudla okunomsoco, 8(4), 102133. https://doi.org/10.1016/j.cdnut.2024.102133 
8. Boitani, C., & Puglisi, R. (2009). I-Selenium, i-Elementi Ebalulekile ku-Spermatogenesis naseKuzaleni Kwabesilisa. Advances in Experimental Medicine and Biology, 65–73. https://doi.org/10.1007/978-0-387-09597-4_4 
9. Mayo Clinic. (2023, 14 Juni). I-zinc. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112