Indlela yokukhipha isidoda esiningi nokwandisa umthamo wesidoda ngamathiphu alula nokudla okulula

Kulungile, amadoda amaningi, ikakhulukazi lawo azama ukuzala ingane, avame ukuzibuza ukuthi angakhipha kanjani uketshezi lwesidoda oluningi noma akhiqize kanjani uketshezi lwesidoda olwengeziwe. Ubuningi boketshezi lwesidoda nempilo yesidoda ngokwako kungaba nomthelela omkhulu ekuzaleni. Kulesi sihloko, ngizokwabelana ngamathiphu asebenzayo, izinguquko ekudleni, nezithako zemvelo ezingakusiza ukuthi ukhulise ubuningi besidoda ngokushesha, uthuthukise ikhwalithi yesidoda, futhi-ke, uthuthukise ukukwazi kwakho ukuzala ngokuphelele.

Ukunisela Umzimba: Into Ebalulekile Ekukhiqizeni Uketshezi Lwesidoda

Ake siqale ngezinto eziyisisekelo. Ukunisela umzimba. Ukuhlala unamanzi emzimbeni? Kubaluleke kakhulu ekwandiseni ubuningi boketshezi lwesidoda. Ukoma, ngakolunye uhlangothi, kunciphisa kakhulu ukuthi umzimba wakho ukwazi ukukhiqiza malini uketshezi lwesidoda. Ngakho-ke, uma uzama ukuthola ukuthi ungaqinisekisa kanjani ubuningi obuphezulu boketshezi lwesidoda, ukuphuza amanzi kuyindawo enhle yokuqala. Ukunisela kahle umzimba akusizi nje kuphela ukuthi ukhiqize uketshezi lwesidoda oluningi kodwa futhi kukusize ukwandisa ubuningi boketshezi lwesidoda ngokwemvelo. Zama ukuphuza okungenani izinkomishi zamanzi eziyisishiyagalombili ngosuku ukuze uqinisekise ukuthi umzimba wakho unoketshezi olwanele ukuqhubeka ukhiqiza nokwandisa uketshezi lwesidoda [1].

Ithiphu Eyinhloko: Faka i-watermelon noma ukhukhamba ekudleni kwakho, womabili anomsoco wamanzi kakhulu futhi azokusiza ekukhiqizeni uketshezi lwesidoda.

Izindlela Ezi-3 Zokwandisa Uketshezi Lwesidoda Ngokwemvelo

Uma usesha izindlela ezi-3 zokwandisa uketshezi lwesidoda, nansi eminye emithathu elula ongayiqala:

1. Hlala unamanzi emzimbeni – Njengoba sesishilo, phuza amanzi anele.
2. Yidla ukudla okucebe nge-zinc – Ukudla okufana nama-oyster noma imbewu yephampu kuhle kakhulu ekwandiseni i-testosterone, okungakusiza ukuthi ukhiphe isidoda esiningi kunokuvamile [2].
3. Zivocavoce njalo – Ukuvivinya umzimba kusiza ukuthi igazi ligijime kahle, kusekele indlela yokukhiqiza uketshezi lwesidoda oluningi [3].
4. Thatha izithasiselo zokuzala zamadoda - Conceive Plus Men's Fertility Supplements zingakhuphula ubuningi besidoda. Thenga izithasiselo zokuzala zamadoda lapha

Lezi zinyathelo? Zingasiza amadoda ngokuphelele ukwandisa uketshezi lwesidoda ngokwemvelo, ngaphandle komzamo omkhulu.

Ithiphu Eyinhloko: Qala ukwenza lezi zinguquko namuhla, futhi kufanele ubone ukuthuthuka ebuningini boketshezi lwesidoda (nasekuzaleni!) kungakapheli sikhathi eside.

Ukudla Okukhuphula Uketshezi Lwesidoda Nobuningi Besidoda

Ezinye izinhlobo zokudla zigcwele kakhulu amavithamini namaminerali ahamba phambili ekukhuliseni ukuzala. Ngakho-ke, uma uzibuza ukuthi yikuphi ukudla okwenza isidoda sikhiqizwe ngokushesha, kufanele ubheke i-zinc, i-folate, nama-antioxidant. Cabanga ngama-oyster, isipinashi, amaqanda, nekhasimende elimnyama le-chocolate – yebo, konke ukudla okunambitheka kahle. Lokhu ukudla okwandisa ubuningi besidoda futhi kusize ukwenza isidoda sibe sishuba futhi siqine. Ukudla lokhu njalo? Kuzokhuphula ikhwalithi yoketshezi lwesidoda konke ndawonye [4].

Futhi ungakhohlwa ukudla kwesidoda okwandisa inani kanye nokudla okwandisa inani lesidoda njenge-walnut noma i-salmon. Lokhu kudla kungasiza ngempela ukukhuphula ukukhiqizwa kwesidoda, okusekela indlela yokwandisa umthamo wokuchama isidoda kanye nekhwalithi yesidoda sakho yonkana [5].

Ithiphu ebalulekile: Yidla ama-walnut njengokudla okulula noma uwafake kuma-salad akho. Ama-omega-3 fatty acids akuwona? Mahle kakhulu ekuhambeni kwesidoda (sperm motility) nasemthamo waso.

Thenga izithasiselo zokuzala kowesilisa lapha

Ukuzivocavoca Okuvamile Ukwandisa Ukuchama

Manje, ukuzivocavoca! Akusikho nje ukugcina umzimba usesimeni—kungasiza ukuthuthukisa nempilo yokuzala. Ukuzivocavoca njalo kwandisa ukugeleza kwegazi ezithweni zakho zokuzala, okukusiza ukuthi ukhuphule ukuchama nokwanda komthamo we-semen [6]. Hlanganisa ukuqeqeshwa kwamandla ne-cardio nezinye izivocavoci zefloor yesinqe, njenge-Kegels, ukuze wenze umzimba wakho usebenze ngokukhiqiza uketshezi lwe-semen olwengeziwe.

Futhi uma uzibuza ukuthi ungazenza kanjani ukhiphe isidoda okwengeziwe, ukugxila kuma-Kegels kusiza ukuqinisa lawo mamasela esifubeni sangaphansi alawula ukuchama kwesidoda [7].

Ithiphu ebalulekile: Zama ukwengeza i-cardio nokuqeqeshwa kwamandla okungenani kathathu ngesonto ukusekela impilo yesidoda yonkana.

Izithasiselo Zemvelo Zokwandisa Umthamo Wesidoda

Izithasiselo zemvelo? Yebo, nazo zingasiza. Izithako ezifana ne-zinc, i-L-carnitine, ne-CoQ10 zaziwa ngokusebenza njengezithuthukisi zomthamo we-semen [8]. Zisiza ukuthuthukisa ukugeleza kwegazi nempilo yakho yokuzala yonkana, okusiza ukwandisa uketshezi lwesidoda. Uma ucabanga ukuzama umthuthukisi womthamo wesidoda noma ucwaninga ngamaphilisi okwandisa umthamo wesidoda, qiniseka ukuthi aqukethe lezi zithako [9]. Lezi zithasiselo zingakusiza endleleni yokwandisa umthamo wokuchama okunempilo ebusuku ngokushesha futhi kancane kancane zithuthukise ukukhiqizwa kwe-semen ngokuhamba kwesikhathi [10].

Nakuba amaphilisi okwenza uchame isidoda esiningi engasebenzi ngokushesha, azosiza ukwakha ngobuningi uketshezi lwesidoda uma esetshenziswa njalo.

Yeka Ukubhema Futhi Ulinganisela Utshwala Oluphuza

Kulungile, ukubhema nokuphuza utshwala – kokubili kungaphazamisa ukukhiqizwa kwesidoda nekhwalithi yaso. Ukuyeka ukubhema? Kungathuthukisa kakhulu impilo yakho yokuzala, kukusize ukhiqize uketshezi lwesidoda oluningi nokwandisa isidoda [11]. Uma unemibuzo enjengokuthi "ngingakhipha isidoda esiningi kanjani", kumqoka ukwazi ukuthi utshwala bunganciphisa amazinga e-testosterone, ngakho ukunciphisa inani owaluthathayo kuzokusiza ukhiphe isidoda esiningi futhi kusekele ukukhiqizwa kwesidoda okungcono.

Ukudla Okukhulisa Inani Lesidoda Nobuningi Baso

Uba nedla elilinganiselayo eligcwele izakhamzimba kubalulekile uma ufuna ukukhulisa inani lesidoda ngendlela yokudla. Inyama enonokojiji omncane, amaqanda, isipinashi, nobhanana? Lokhu ukudla okuhle kakhulu ekwandiseni inani lesidoda nobuningi baso [12]. Kugcwele izakhamzimba ezibalulekile ezifana ne-folate ne-zinc ezibalulekile endleleni yokuthi wenze isidoda (cum) nokuthuthukisa ukukhiqizwa kwesidoda.

Ukwengeza ukudla okwandisa inani lesidoda ekudleni kwakho kusekela impilo yakho yokuzala. Lokhu kudla kusiza ukwakha izisekelo ezidingekayo zokukhiqizwa kwesidoda futhi kungathuthukisa inani lesidoda nekhwalithi [13].

Thenga izithasiselo zokuzala kowesilisa lapha

Ukwehlisa Ingcindezi Ukuze Isidoda Siphelele Kakhudlwana

Ingcindezi? Ingaphazamisa kakhulu ukukhiqizwa kwesidoda. Uma uphansi nengcindezi, umzimba wakho ngeke ukhiqize kakhulu. Ngakho-ke, ukuphatha ingcindezi kubalulekile uma uzibuzayo ukuthi ukwandisa kanjani inani lesidoda uma uchama. Ukuzilolonga i-yoga, ukuzindla, noma ezinye izindlela zokuphumula kungasiza ukusekela indlela yokukhiqiza uketshezi lwesidoda oluningi [14].

Okubalulekile Ekugcineni

Ngakho-ke, ukwenza lezi zinguquko—ukunisela umzimba kahle, ukuzivocavoca, ukudla ukudla okufanele, nokwengeza izithasiselo—kungaletha umehluko omkhulu. Kungakhathaliseki ukuthi uzama nje ukuqonda ukuthi ungakhipha isidoda esiningi kanjani noma uzama ukukhulisa ukuzala konke ngokuthi ukhiqize kanjani uketshezi lwesidoda oluningi, lezi zinguquko zokuphila zizokufikisa lapho.

Imibuzo ejwayele ukubuzwa

Yiziphi izinhlobo zokudla ezikhiqiza isidoda ngokushesha?

Ukudla okucebe nge-zinc nama-antioxidant, njengama-oyster, isipinashi, nembewu yekhabe le-pumpkin, kungasiza ukukhiqiza isidoda ngokushesha.

Kuthatha isikhathi esingakanani ukwandisa inani lesidoda?

Izinguquko ekudleni nasekuphileni zingaqala ukubonisa imiphumela emasontweni ambalwa kuya ezinyangeni ezimbalwa.

Uyisithini indlela yokwenza isidoda siwugqinsi futhi siqine?

Ukudla okune-omega-3 eningi, njengamantongomane (walnuts) no-salmon, nezithasiselo ezifana ne-CoQ10 kungasiza ukwenza isidoda sibe siwugqinsi futhi siqine.

Ingabe izithasiselo zingasiza ukwandisa inani lesidoda uma ngichama?

Yebo, izithasiselo eziqukethe i-zinc, i-L-carnitine, ne-CoQ10 zingasiza ukwandisa inani lesidoda ngesikhathi sokuchama ngokuhamba kwesikhathi].

Kufanele ngichame isidoda kaningi kangakanani ukuze ngigcine isidoda siphilile?

Kujwayelekile ukunconywa ukuthi uchame isidoda njalo emva kwezinsuku ezingu-2-3 ukuze ukukhiqizwa kwesidoda kuhlale kuphilile.

Izikhombo

1. Xu CS, Zhou Y, Jiang Z, Wang LE, Huang JJ, Zhang TY, Zhao Y, Shen W, Zou SH, Zang LL. Imiphumela ye-in vitro ye-gibberellin ekunyakazeni kwesidoda somuntu. Aging (Albany NY). Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6555458/
2. Wong WY, Zielhuis GA, Thomas CM, Merkus HM, Steegers-Theunissen RP. Ubufakazi obusha bomthelela wezinto zangaphandle nezangaphakathi ebuningini besidoda emadodeni. Eur J Obstet Gynecol Reprod Biol. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/12932871/
3. Vaamonde D, Da Silva-Grigoletto ME, García-Manso JM, Barrera N, Vaamonde-Lemos R. Amadoda asebenza ngokomzimba abonisa izinkomba ezinhle kakhulu zesidoda namazinga amahomoni kunamadoda anganyakazi. Eur J Appl Physiol. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/22234399/
4. Su L, Qu H, Cao Y, Zhu J, Zhang SZ, Wu J, Jiao YZ. Umthelela wama-Antioxidant ezinkambisweni zekhwalithi yesidoda emadodeni abanezinkinga zokuzala: ukubuyekezwa okuhlelekile nokuhlaziywa kwenethiwekhi kwemisebenzi yokucwaninga elawulwa ngokukhetha okungenamthetho. Adv Nutr. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8970840/
5. Gaskins AJ, Colaci DS, Mendiola J, Swan SH, Chavarro JE. Amaphethini okudla nokusebenza kahle kwesidoda kubafana abasebasha. Hum Reprod. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/22888168/
6. Jung A, Schuppe HC. Umthelela wokushisa kwezitho zangasese kumkhiqizo wesidoda kubantu. Andrologia. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/18076419/
7. Celenay ST, Karaaslan Y, Ozdemir E. Imiphumela yoQeqesho Lwemisipha Yophansi Lwesinqe Ekungasebenzi Kahle Kocansi, Ukwaneliseka Kwamalingani Ngocansi, Izimpawu Zokungasebenzi Kahle Kokuchama, namandla emisipha yophansi lwesinqe kwabesifazane abanesinye esisebenzayo ngokweqile: Ucwaningo Olulawulwa Ngokukhetha Okungenamthetho. J Sex Med. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/35934663/
8. Lafuente R, González-Comadrán M, Solà I, López G, Brassesco M, Carreras R, Checa MA. I-Coenzyme Q10 nokungazali kwabesilisa: ukuhlaziywa okuhlanganisayo (meta-analysis). J Assist Reprod Genet. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3800531/
9. Safarinejad MR, Safarinejad S, Shafiei N, Safarinejad S. Imiphumela yefomu elinciphisiwe le-coenzyme Q10 (ubiquinol) ezinkambisweni zesidoda emadodeni anokungazali okungenazimbangela ezaziwayo: ucwaningo olungaboni, olulawulwa nge-placebo, olwenziwe ngokukhetha okungenamthetho. J Urol. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/22704112/
10. Mateus FG, Moreira S, Martins AD, Oliveira PF, Alves MG, Pereira ML. I-L-Carnitine Nokuzala Kwesilisa: Ingabe Ukuthatha Izithasiselo Kuyasiza? J Clin Med. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10531648/
11. Dai JB, Wang ZX, Qiao ZD. Imiphumela eyingozi yokubhema ugwayi ekuzaleni emadodeni. Asian J Androl. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814952/
12. Skakkebaek NE, Rajpert-De Meyts E, Main KM. Isifo sokungakhi kahle kwamaphaphu ezindlala zesende (testicular dysgenesis syndrome): isifo sokuthuthuka esisanda kujwayeleka esinezinto zemvelo ezihilelekile. Hum Reprod. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/11331648/
13. Roychoudhury S, Sharma R, Sikka S, Agarwal A. Ukusetshenziswa kokuhlola kwamandla okuphelele okulwa nokuguga emanzini esidoda ukuze kuhlolwe ingcindezi yokuguga (oxidative stress) ekungazaleni okubangelwa yindoda. J Assist Reprod Genet. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4870440/
14. Xiong J, Cai Z, Ma C, Yang B, Zhang J, Li H. Ukuhlola Isimo Sengqondo, Izinto Ezihambisana Nokungazali, kanye Nomsebenzi Wokusimama Kwesitho Sobulili Kubaguli Abahluleka Ukwenza Ucansi Ngesikhathi Sokuvuthwa Kwamaqanda eChina: Ubufakazi Obusuka Ocwaningweni Lokuwela Umzila. Biomed Res Int. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7525294/

Thenga izithasiselo zokukhulisa isibalo semenene ukuze uthole imikhiqizo engcono kakhulu yokwandisa isibalo semenene emadodeni. Thenga imikhiqizo yemvelo yokwandisa isibalo semenene namavithamini anekhwalithi yokuthuthukisa isibalo semenene. Imikhiqizo yeConceive Plus Men's Fertility ingemikhiqizo engcono kakhulu yokwandisa isibalo semenene nenani lamanzi esidoda - ithembekile Odokotela nochwepheshe bezokuzala kusukela ngo-2008!