Inkomishi Iyandisa Inani Lesidoda Futhi Yiziphi Izinhlobo Zokudla Ezithinta Ukuzala Kwesilisa?

Ukuzama ukukhulelwa kungaba uhambo olunokwehla nokwenyuka, akunjalo? Ukudla kungesinye sezinto ezingaba nomthelela omkhulu. Futhi abantu abaningi bayabuza: ingabe ubisi lwenza isibalo sesidoda sikhule? Impendulo ayilona nje u-yebo noma cha oqondile. Ezinye izinto zokudla zingasiza ukuthuthukisa impilo yesidoda, kanti ezinye zona, akunjalo. Ake sibheke ukuthi ubisi nezinye izinto zokudla zithinta kanjani ukuzala kwabesilisa.

Ingabe Ubisi Lwandisa Isibalo Sesidoda?

Manje, ufuna ukwazi ukuthi, ingabe ubisi lwenza isibalo sesidoda sikhule? Uhlobo lobisi lubalulekile. Ezinye izifundo zikhombisa ukuthi ubisi olune-fat ephansi lungasiza ngempela empilweni yesidoda. Abesilisa abaphuza ubisi olune-fat ephansi babe nenani lesidoda eliphezulu cishe ngo-30% nokunyakaza kwesidoda okungcono ngo-8.7% uma kuqhathaniswa nalabo abangaphuzi [1]. Kungani kunjalo? Kungase kube ngoba ubisi olune-fat ephansi lune-fat encane esetsheni kanye namahomoni ambalwa, okuyinto engcono kwesidoda. Kodwa ubisi olunamafutha amaningi? Njengobisi oluphelele, ushizi, nekhrimu. Akusizi kakhulu. Lokhu kudla kune-estrogen eningi namafutha asuthisiwe, okungase kwehlise amazinga e-testosterone. Kanti i-testosterone yona, ibalulekile ekwenzeni isidoda. Ukuqonda umjikelezo wempilo yesidoda kungakunikeza ukuqonda okwengeziwe ngokuthi ukudla nendlela yokuphila kuthinta kanjani impilo yesidoda yonke. Ngakho-ke, uma ucabanga ngobisi nesidoda, kungcono ukhethe ubisi olune-fat ephansi.

Izinto Eziyisikhombisa Eziphezulu Zokudla Zokwandisa Ukuzala Kwabesilisa

Ngaphambi kokuthi singene kokudla okufanele kugwenywe, ake sikhulume ngokudla okuhle. Nansi uhlu lwezinto eziyisikhombisa zokudla ezihamba phambili zokwandisa ukuzala kwabesilisa:

1. Amaqabunga olwandle (oysters): Agcwele i-zinc, ebabaluleke kakhulu ekukhiqizweni kwesidoda nasekunyakazeni kwaso [2].
2. Ama-walnut: Agcwele amafutha e-omega-3, asiza ukuthuthukisa amandla nokunyakaza kwesidoda.
3. Ushokoledi omnyama: Unezinto ezisusa ukuguga ezifana ne-L-arginine, ezingasiza ukwandisa isibalo sesidoda nokunyakaza kwaso [3].
4. Imifino eluhlaza emaqabungeni: Igcwele i-folic acid, enhle ekuthuthukiseni isidoda esinempilo nasekugwemeni izinkinga [4].
5. Utamatisi: Une-lycopene, i-antioxidant ehlotshaniswa nesibalo esingcono sesidoda nokunyakaza kwaso [5].
6. Ama-pomegranate: Agcwele ama-antioxidant avikela isidoda ekulimaleni [6].
7. Inhlanzi i-salmon: Umthombo omuhle wama-omega-3, abalulekile empilweni yokuzala [7].

Ithiphu ebalulekile: Ukwengeza la mafutha okudla ekudleni kwakho kungasiza ukunikeza isidoda sakho amandla engeziwe.

Indlela Amavithamini Nezakhamzimba Ezisiza Ngayo Impilo Yesidoda

Ezinye izakhamzimba zibaluleke kakhulu uma kukhulunywa ngokwandisa ukuzala kwabesilisa. La mavithamini namaminerali akumithasiselo angakwazi ngempela ukwenza umehluko:

• I-Folic Acid ibalulekile ekwakhiweni kwe-DNA nasekukhuleni kwamaseli. Isiza ngekhwalithi yesidoda.
• I-Vitamin D isekela ukulingana kwamahomoni nomsebenzi wokuzala [8].
• I-Vitamin C ne-Vitamin E ama-antioxidant avikela isidoda ekucindezelekeni okubangelwa ama-oxidative. Ukuhlanganisa i-vitamin c yesidoda ekudleni kwakho kungasiza ukuthuthukisa ikhwalithi yesidoda nokulivikela ekulimaleni okubangelwa ama-free radical. [9].
• I-Zinc ibalulekile ekuthuthukisweni kwesidoda, ikhuphule kokubili inani nokuhamba.
• I-CoQ10 (Coenzyme Q10) isiza ekukhiqizeni amandla kumaseli futhi ivikele isidoda ekulimaleni [10].

Le mithi yokudla ingatholakala ezinhlanganiselweni zezithasiselo eziklanyelwe ukusekela impilo yesidoda nokwandisa amathuba okukhulelwa.

Ukudla Okubulala Isidoda Kwehlise Nezinga Lokuzala

Njengoba kukhona ukudla okusiza, kukhona nokudla okungalimaza kakhulu impilo yesidoda. Ukwazi ukuthi yikuphi ukudla okubulala isidoda kubaluleke kakhulu uma uzama ukukhulelwa. Nansi eminye imikhiqizo yokudla ebulala isidoda:

1. Inyama eprocessed: I-bacon, amasoseji, ama-hot dog—kunambitheka kodwa akuhle kwesidoda. Lokhu kuhlotshaniswe nokwehla kwenani nokuhamba kwesidoda, kungenzeka ngenxa yokugcinwa kwamakhemikhali namafutha amaningi.
2. Imikhiqizo yobisi enamafutha amaningi: Ubisi olugcwele, ushizi, ukhilimu, nokunye konke. Kugcwele amafutha agcwele namahomoni, anganciphisa inani nokuhamba kwesidoda. Ukunciphisa lokhu kungasiza.
3. Ama-Trans Fat: Atholakala ekudleni okuningi okwenziwe njengokuthosiwe nokunye okubhakwe. Anganciphisa ukugxila nokunyakaza kwesidoda. Akukuhle uma ufuna ukukhulelwa [11].
4. Imikhiqizo yeSoya: I-soya inama-phytoestrogen amaningi. La afana ne-estrogen emzimbeni. Ukudla i-soya ngokweqile kuhlotshaniswe nokwehla kokugxila kwesidoda, ikakhulukazi emadodeni akhuluphele [12].
5. Utshwala ne-Caffeine: Uyaphuza kakhulu? Lokho kunganciphisa inani lesidoda futhi kulimaze ukusebenza kwesidoda. Ukulinganisela kubalulekile [13].

Okubalulekile Ekugcineni

Ukufingqa, lokho okudlayo kubaluleke kakhulu ekuzaleni. Ezinye izinhlobo zokudla, njengobisi olunamafutha amaningi nenyama eprocessed, zingalimaza impilo yesidoda, kanti ezinye, njengobisi olunamafutha amancane nokudla okucebe ngama-antioxidant, zingasiza. Ngakho-ke, ingabe ubisi lukhulisa inani lesidoda? Kungenzeka, kodwa ukuhlala usebenzisa ubisi olunamafutha amancane cishe kuyisinqumo esingcono. Uma uzama ukukhulelwa, ukudla okunempilo okunokudla okusiza ukuzala kanye nezithasiselo ezifanele kungaletha umehluko omkhulu.

Imibuzo Evame Ukubuzwa

Ingabe ubisi lukhulisa inani lesidoda?

Yebo, ubisi olunamafutha amancane lungasiza ukukhulisa inani nokuhamba kwesidoda, kanti imikhiqizo yobisi enamafutha amaningi inganciphisa ikhwalithi yesidoda.

Yikuphi ukudla okubulala isidoda?

Ukudla njengenyama eprocessed, imikhiqizo yobisi enamafutha amaningi, ama-trans fat, imikhiqizo yesoya, notshwala notshwala obuningi kanye ne-caffeine kungalimaza impilo yesidoda.

Yimiphi imikhiqizo yokudla eyisikhombisa engcono kakhulu yokwandisa ukuzala kowesilisa?

Ama-oyster, ama-walnut, ushokoledi omnyama, imifino eluhlaza enamaqabunga, utamatisi, ama-pomegranate, ne-salmon konke kuhle ekuthuthukiseni inani lesidoda nokushukuma kwaso.

Ukudla kuthinta kanjani ukuzala kwabesilisa?

Ukudla kungaba nomthelela omkhulu enanini lesidoda, ekushukumiseni kwaso (motility), nasekuphileni kokuzala jikelele. Ukudla okulinganiselayo okunothe ngama-antioxidant, amavithamini namaminerali kungakhulisa amandla okuzala, kanti ukukhetha ukudla okungesihle kunganciphisa ikhwalithi yesidoda.

Ingabe zikhona izithasiselo zokuthuthukisa ukuzala kwabesilisa?

Yebo, izithasiselo ezinamavithamini namaminerali abalulekile afana ne-Folic Acid, iVitamin D, iVitamin C, ne-Zinc zingasiza ukusekela impilo yesidoda nokuthuthukisa ukukhiqiza inzalo.

Izikhombo

1. Afeiche MC, Bridges ND, Williams PL, Gaskins AJ, Tanrikut C, Petrozza JC, Hauser R, Chavarro JE. Ukudla kobisi nekhwalithi yesidoda emadodeni avakashela umtholampilo wokuzala. Fertil Steril. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008690/
2. Wong WY, Thomas CM, Merkus JM, Zielhuis GA, Steegers-Theunissen RP. Ukungabi namandla okuzala ngenxa yezimbangela zesilisa: izimbangela ezingaba khona nomthelela wezinto zokudla. Fertil Steril. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/10688992/
3. Chen JQ, Li YS, Li ZJ, Lu HX, Zhu PQ, Li CM. Ukwengeza i-l-arginine ekudleni kuthuthukisa ikhwalithi yesidoda ne-libido yamahansi esilisa ngaphansi kwezinga lokushisa eliphezulu. Animal. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/29198215/
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5. Liu CY, Chou YC, Chao JC, Hsu CY, Cha TL, Tsao CW. Ukuxhumana phakathi kwamaphethini okudla nekhwalithi yesidoda kubantu jikelele base-Asia abangu-7282 wesilisa. PLoS One. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517920/
6. Türk G, Sönmez M, Aydin M, Yüce A, Gür S, Yüksel M, Aksu EH, Aksoy H. Imiphumela yokuphuza ijusi ye-pomegranate ekwazini kwesidoda, ebunzimeni bamaseli abenzi isidoda, emsebenzini we-antioxidant nasezingeni le-testosterone emangozini wesilisa. Clin Nutr. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/18222572/
7. Eskenazi B, Kidd SA, Marks AR, Sloter E, Block G, Wyrobek AJ. Ukuthatha ama-antioxidant kuhlotshaniswa nekhwalithi yesidoda emadodeni anempilo. Hum Reprod. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/15665024/
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9. Agarwal A, Gupta S, Sharma RK. Indima yokucindezeleka kwe-oxidative ekuzaleni kwabesifazane. Reprod Biol Endocrinol. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1215514/
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