Kufanele kudliwe malini i-vitamin E ukusekela ukuzala kwabesilisa nokubhekana nokungazali ngokwemvelo
Emadodeni azama ukuqala umndeni, umthelela we-vitamin E enzalweni awunakunganakwa. Ucwaningo lukhombisa ukuthi ama-antioxidant afana ne-vitamin E abalulekile ekuvikeleni isidoda emonakalweni olimazayo. Kodwa ngempela, amadoda adinga malini e-vitamin E enzalweni ukuze kube nomthelela ongabonakalayo? Ake sihlolisise ukubaluleka kwe-vitamin E enzalweni yamadoda, inani elifanele okufanele lithathwe, nokuthi le nto yokudla ingasiza kanjani ekubhekaneni nokungabi nenzalo kwabesilisa ngendlela yemvelo.
Indlela Ama-Antioxidant Afana Ne-vitamin E Asiza Ngayo Enzalweni Yamadoda
Ukungabi nenzalo kwabesilisa kuthinta izigidi zababhangqi emhlabeni jikelele, kanti isici esikhulu kulokhu ukucindezeleka kwe-oxidative [1]. Lapho amaseli esidoda evezwa ekucindezelekeni kwe-oxidative okubangelwa ama-free radicals—ama-molecule angazinzi alimaza amaseli—ikhwalithi nomsebenzi wesidoda kuyalahlekelwa. Ama-antioxidant, ikakhulukazi i-vitamin E, asiza ukuvikela kulo monakalo, egcina isidoda sinempilo futhi sikwazi ukumila kahle.
Amadoda anamazinga aphansi e-vitamin E maqondana nokungabi nenzalo ngokuvamile abhekana nokwehla kokunyakaza kwesidoda (indlela isidoda esikwazi ngayo ukubhukuda kahle) kanye nekhwalithi ephansi yesidoda iyonkana [2]. Kodwa izifundo zibonisa ukuthi izakhiwo ze-antioxidant ze-vitamin E zisiza ukuvikela igobolondo lesidoda, okuletha ukunyakaza okungcono nokuba sezingeni eliphezulu kwesidoda, kokubili okubucayi empumelelweni yokuchumisa.
I-vitamin E Nokungabi Nenzalo Kwabesilisa: Indlela Eqondile Ewasana Ngayo
Uxhumano phakathi kwe-vitamin E nokungabi nenzalo kwabesilisa luqinisekiswe izifundo eziningi. Nansi indlela i-vitamin E efaka ngayo isandla enzalweni yamadoda:
I-vitamin E isiza ukuvikela amaseli esidoda emonakalweni obangelwa i-oxidative. Iphinde isize isidoda sihambe ngokushesha, okuyinto ebalulekile ukuze sifinyelele iqanda. Uma isidoda singanyakazi kahle, amathuba okukhulelwa ehla kakhulu. Yingakho ukunyakaza kwesidoda okuhle kubalulekile. Uma ithathwe ngamazinga afanele, i-vitamin E ingakhuphula nenani lesidoda ngokuvikela amaseli kumamolekyuli ayingozi okungenjalo ayewalimaza [3].
Ezinye izifundo zibonisa ukuthi amadoda anezinkinga zokungabi nenzalo kufanele acabangele ukuthatha u-15–400 mg we-vitamin E nsuku zonke, kodwa ngoba umzimba womuntu ngamunye wehluka, ukuhlangana nodokotela ukuze uthole umthamo ofanele kuhlakaniphe.
Iseluleko esisheshayo: Ukudla ukudla okunothe ngokwemvelo nge-vitamin E—okufana nama-alimondi, imbewu yelanga, ne-spinach—kungakusiza ukwandisa inani oyithathayo ngaphandle kwesidingo semithamo ephezulu.
Ezinye izakhi-mzimba ezisebenzisana ne-vitamin E ukuthuthukisa inzalo
Ngenkathi sesazi ukuthi kungakanani i-vithamini E ekuzaleni kwabesilisa okungenza umehluko, kuneminye imisoco eminingana engase isekele impilo yokuzala yamadoda.
I-vithamini C iyi-antioxidant enamandla esebenza ne-vithamini E ukuvikela isidoda ekulimaleni. Kuboniswe ukuthi yandisa inani nokunyakaza kwesidoda, okubalulekile ekuzaleni kwabesilisa. Ukudla okuphezulu nge-vithamini C kufaka ama-strawberries, amawolintshi namakapsikamu [ 4].
I-Zinc ibalulekile ekukhiqizeni i-testosterone nasekwakheni isidoda esinempilo. Itholakala ekudleni okunjengembewu yamathanga, inyama ebomvu, nama-chickpeas. Ingabe i-zinc yandisa isidoda? Amadoda athatha i-zinc eyanele avame ukubona ukwanda kwekhwalithi nokunyakaza kwesidoda. [5].
I-Selenium, evame ukuhlotshaniswa ne-vithamini E, ivikela isidoda ekucindezelekeni okudalwa ama-oxidative, isiza isidoda sibukeke futhi sisebenze kangcono. Ukudla okunjengezinhlamvu zamantongomane aseBrazil, amaqanda nezinhlanzi kunothe nge-selenium [6].
Bese kuba khona i-L-Carnitine, i-amino acid eqhweba amandla esidodeni, izenze zikwazi ukuzula kakhulu. Amadoda anokunyakaza kwesidoda okuphansi angazuza kakhulu kuyo.
Ithiphu Esheshayo: Ukudla ukudla okulinganiselayo okucebile ngalezi zakhi zomzimba kungaba yisisekelo esihle sokukhulisa ukuzala.
Iyiphi Inani Elilungile Le-vithamini E Ngokuzala Kwabesilisa?
Isincomo esivamile sokuthatha nsuku zonke i-vithamini E singu-15 mg (noma 22 IU). Nokho, amadoda abhekene nezinkinga zokungazali angazuza kancane ngokwengeziwe. Ucwaningo ngomthamo we-vithamini E wokuzala kwamadoda lukhombisa ukuthi imithamo ephakathi kuka-100–400 mg ingaba usizo empilweni yesidoda, kodwa kuhlale kuhlakaniphile ukuthola iseluleko kumhlinzeki wezempilo. I-vithamini E eningi kakhulu ayinconywa, ngoba ingaba nemiphumela emibi, ngakho ibhalansi ibalulekile [7].
Ithiphu Esheshayo: Gwema imithamo emikhulu ngaphandle kokuqondiswa odokotela—okukhulu kakhulu kwento enhle akuhlali kuhle.
Izinguquko Zesitayela Sempilo Zokukhulisa Ukuzala Ngemvelo
Ukuthola i-vithamini E eyanele kubalulekile, kodwa izinguquko zesitayela sempilo nazo zidlala indima enkulu ekuthuthukiseni imiphumela yokuzala.
Ukudla ukudla okulinganiselayo okunothe ngokudla okungokwemvelo, kanti kuphansi ezintweni ezicutshunguliwe, kusiza ukusekela ibhalansi yama-hormone nokukhiqizwa kwesidoda. Ukunciphisa utshwala nokuyeka ukubhema yizinto ezinkulu kubesilisa abazama ukukhulelisa ngoba kokubili utshwala nokubhema kulimaza isidoda. Ukuzivocavoca njalo nokugcina isisindo esinempilo nakho kusekela ukuzala, futhi kusiza ukugcina umzimba wakho usesilinganisweni esifanele.
I-stress nayo ingaphazamisa ama-hormone akho, ithinte impilo yesidoda. Izindlela zokuphumula ezifana nokuzindla, i-yoga, noma ngisho ukuhamba nje kancane zinganciphisa amazinga e-stress, ngaleyo ndlela zithuthukise impilo yokuzala [8].
Ithiphu Esheshayo: Hlanganisa le mikhuba enempilo nokudla okunothiswe ngemisoco ukuze uthuthukise impilo yakho yokuzala iyonke.
Isifinyezo Esibalulekile
Uma kukhulunywa ngezindaba zokuzala, kubalulekile ukuzibhekana nazo ohlangothini zonke, hhayi ngemisoco eyodwa kuphela. Ukuthola inani elifanele leVithamini E lokusiza ukuzala kwabesilisa kungasiza ngokuqinisekile ukuvikela isidoda ekulimaleni nokuthuthukisa ukunyakaza kwaso, okuyizinto ezibalulekile ekukhuleliseni. Amadoda afuna ukukhulisa amandla okuzala kufanele futhi acabangele imisoco esekelayo efana neVithamini C, i-zinc, i-selenium, ne L-carnitine ukuze athole inzuzo enkulu kakhulu. Kulabo abagxila emazingeni e-testosterone, uhlobo lwe-zinc olungcono kakhulu lwe-testosterone lungenza umehluko omkhulu.
Ukuthatha izinyathelo zokwandisa ukuthatha kwakho iVithamini E nezinye imisoco ebalulekile, kanye nezinguquko ezingcono zendlela yokuphila, kuyindlela yemvelo nephumelelayo yokubhekana nokungazali kwabesilisa.
Imibuzo Evame Ukubuzwa
Amadoda kufanele athathe malini eVithamini E ukuze asize ukuzala?
Umthamo onconyiwe uyahlukahluka usuka ku-15 kuya ku-400 mg. Kungcono ukuxoxa nochwepheshe bezempilo ukuze uthole okulungele wena.
Ingabe iVithamini E ingathuthukisa ukunyakaza kwesidoda?
Yebo, iVithamini E yaziwa ngokuthuthukisa ukunyakaza kwesidoda ngokusivikela ku-oxidative stress, okwenza sikwazi ukuhamba ngokukhululeka.
Ingabe iVithamini E ithinta inani lesidoda?
IVithamini E isekela inani eliphezulu lesidoda ngokuvikela amaseli esidoda ekulimaleni, isize ukugcina inani lesidoda elinempilo nesikwaziyo ukukhulelisa.
Ingabe kukhona eminye imisoco esekela ukuzala kwabesilisa?
Yebo, amavithamini C, i-zinc, i-selenium, ne-L-carnitine nawo awusizo futhi asebenza kahle kanye nevithamini E.
Yiziphi izinhlobo zokudla ezicebe ngevithamini E?
Ukudla okunjengembewu yelanga, ama-almond, isipinashi, nophakathi (avocados) kucebe kakhulu ngevithamini E futhi kungasiza ukuthuthukisa ngokwemvelo impilo yokuzalana.
Izinkomba
- Ayad, B., Omolaoye, T. S., Louw, N., Ramsunder, Y., Skosana, B. T., Oyeipo, P. I., & Du Plessis, S. S. (2022). I-Oxidative Stress nokungakwazi ukukhulelwa kwabesilisa: Ubufakazi buvela embonweni wocwaningo. I-Frontiers in reproductive health. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC9580735/
- Agarwal, A., Nallella, K. P., Allamaneni, S. S., & Said, T. M. (2004). Indima yama-antioxidant ekwelapheni ukungazali kwabesilisa: ukubuka konke kwemibhalo. I-Reproductive biomedicine online. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/15169573/
- Matorras, R., Pérez-Sanz, J., Corcóstegui, B., Pérez-Ruiz, I., Malaina, I., Quevedo, S., Aspichueta, F., Crisol, L., Martinez-Indart, L., Prieto, B., & Expósito, A. (2020). Umphumela wevithamini E enikezwa amadoda kumaqabane angakwazi ukukhulelwa ekubunjweni kwesidoda naseziphumeleleni zokuzala okusizwa: ucwaningo olungenalwazi oluphindwe kabili oluqokwe ngokungenamkhawulo. I-F&S reports. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC8244364/
- Majzoub, A., & Agarwal, A. (2018). Ukubuyekeza okuhlelekile kwezinhlobo zamantioxidant namadosi ekungazali kwabesilisa: Izinzuzo ekubunjweni kwesidoda, ekusebenzeni okuthuthukisiwe kwesidoda, ekuzaleni okusizwa nasezilinganisweni zokuzalwa kwezingane eziphilayo. I-Arab journal of urology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/29713542/
- Fallah, A., Mohammad-Hasani, A., & Colagar, A. H. (2018). I-zinc iyinto ebalulekile ekuzaleni kwabesilisa: ukubuyekeza ngezindima ze-Zn empilweni yamadoda, ekukhiqizweni, kwekhwalithi yesidoda, nasekuchumiseni. I-Journal of reproduction & infertility. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC6010824/
- Moslemi, M. K., & Tavanbakhsh, S. (2011). Ukwengeza i-selenium-nevithamini E emadodeni angakwazi ukukhulelisa: imiphumela ekubunjweni kwesidoda nasezilinganisweni zokukhulelwa. I-International journal of general medicine. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC3048346/
- Anvari, M., Talebi, A. R., Mangoli, E., Shahedi, A., Ghasemi, M. R., & Pourentezari, M. (2020). Imiphumela ye-acrylamide uma ikhona ivithamini E kwizinkomba zesidoda, ikhwalithi ye-chromatin, nezinga le-testosterone kumagundane. I-Clinical and experimental reproductive medicine. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC7315862/
- Showell, M. G., Mackenzie-Proctor, R., Brown, J., Yazdani, A., Stankiewicz, M. T., & Hart, R. J. (2014). Ama-antioxidant ekungakwazi ukukhulelwa kwabesilisa. I-Cochrane database of systematic reviews. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/25504418/
