Indlela yokwenza isidoda sami sibe siwugqinsi futhi simhlophe ngezindlela zemvelo

Amadoda amaningi afuna ukwazi ukuthi ngingayijiqisa kanjani i-sperm yami futhi ngithuthukise ukuzala ngendlela yemvelo. Lokhu akusona isikhalo esingajwayelekile. I-sperm ewugqinsi, enempilo ingakhulisa amathuba akho okuveza ingane. Uma nizama ukuzala, yonke imininingwane emincane ibalulekile. Futhi impilo ye-sperm? Yindaba enkulu impela. Ngakho uma uzibuza ukuthi ungayi jiqisa kanjani i-semen noma ukuthi ngiyenza kanjani i-sperm yami ibe mhlophe, usefike endaweni efanele. Lesi sihloko sizochaza ngezindlela ezilula, zemvelo zokukusiza.

Okumele Ukudle Ukuze I-Sperm Ijiye Futhi Ibe Mhlophe Kakhudlwana

Ukudla kudlala indima enkulu uma kukhulunywa nge-mpilo yonke ye-sperm. Lokho okufaka emzimbeni wakho kungalithinta ngqo izinga lekhwalithi ye-sperm, inani layo, futhi yebo, ngisho nobujiye bayo. Uma ufuna ukwazi ukuthi ngingayijiqisa kanjani i-sperm yami, khona-ke kufanele unake lokho okudlayo.

• I-Zinc: Le minerali ibalulekile ekukhiqizweni kwe-sperm. Ungayithola i-zinc ekudleni okufana nembewu yekhabishi, amantongomane, nenyama. Ukudla i-zinc eyanele kungasiza ukukhulisa ukuhamba (motility) kwe-sperm futhi kujiqise nese-semen uqobo [1].
• Vitamin C: Cishe uke wezwa ukuthi i-Vitamin C imnandi kangakanani ohlelweni lokuzivikela komzimba. Futhi iyinqaba enkulu empilweni ye-sperm. I-antioxidant evikela i-sperm ekulimaleni. Zama ukudla izithelo ze-citrus noma ama-strawberry amaningi [2].
• I-Folic Acid: Le nto ibaluleke kakhulu ekuthuthukisweni kwe-sperm. Ukudla okufana nespanishi kugcwele i-folic acid, okungenza kukhuphuke inani le-sperm futhi kunciphe ukungajwayelekile [3].
• Ama-fatty acid e-Omega-3: Ama-Omega-3, atholakala ezinhlanzini ezifana ne-salmon, asiza ngokugeleza kwegazi kuye ezithweni zokuzala. Lokho kuyindaba enhle uma uzama ukwenza i-sperm yakho ijiyeke [4].

Ukuzivocavoca Nakho Kungasiza

Ingabe ukuzivocavoca kukhuphula inani le-sperm? Qala ukuhamba nokunyakaza kakhulu. Impilo yokuhlala ungenzi lutho ingaholela ezinkingeni eziningi, okuhlanganisa ne-semen ebambezela futhi ebhityile. Uma uzibuza ukuthi ungayi jiqisa kanjani i-semen, ukuzivocavoca kuyindlela elula nenamandla yokusiza.

• Zivocavoce Ngokuvamile: Umsebenzi womzimba ojwayelekile ungakhulisa i-testosterone, okusiza ekukhiqizweni kwe-sperm. Ngisho nokuhamba noma ukuphakamisa izinsimbi izikhathi ezimbalwa ngesonto kungaletha umehluko [5].
• Lawula Isisindo Sakho: Uma ukhuluphele, lokho kungaphazamisa inani le-sperm yakho kanye nekhwalithi yayo. Ukugcina isisindo esinempilo kungasiza kakhulu ekujiqiseni i-sperm yakho nokuthuthukisa impilo yayo yonke [6].

Yehlisa Ukucindezeleka, Kuyasiza Ngaphezu Kokucabanga Kwakho

Ukucindezeleka kwenza izinto ezimbi emzimbeni, kuhlanganise nokuphazamisa isidoda. Amazinga aphezulu okucindezeleka angaholela ekungalingani kwamahomoni, okuthi khona-ke kuthinte ikhwalithi nobukhulu bokushuba kwesidoda. Ngakho-ke, uma ukhathazekile ngokuthi ngingasiwenza kanjani isidoda sami sibe mhlophe futhi sibe sishuba, ukuphatha ukucindezeleka kubalulekile.

• Yehlisa Ukucindezeleka: Ukuzindla, i-yoga, noma ngisho ukuphefumula okujulile kungasiza. Thola okusebenzela wena bese uyanamathela kukho. Ukwehlisa amazinga okucindezeleka kungathuthukisa ikhwalithi yesidoda sakho [7].
• Ukulala: Ukulala kahle kulingana nempilo enhle. Zama ukulala amahora angu-7-8 ubusuku bonke. Umzimba wakho uwudinga ukulala ukuze ulawule amahomoni futhi ukhiqize isidoda esinempilo, esishuba kakhulu [8].

Cabanga Ngokuthatha Izithasiselo

Ngezinye izikhathi, ukudla kuphela akusanele, futhi lapho-ke izithasiselo ziyangenela. Zingagcwalisa izikhala ekudleni kwakho futhi zinike isidoda sakho ukugqugquzelwa okuncane okwengeziwe. Uma uzimisela ngempela ekutheni usenze sibe sishuba isidoda, cabanga ngokwengeza la mavithamini namaminerali ohlelweni lwakho lwansuku zonke.

• L-Arginine: Le amino acid isiza ekuthuthukiseni ukugeleza kwegazi ukuya ezithweni zokuzala, okuthi kamuva kusekele impilo yesidoda [9].
• Selenium: Lo mxhasi wamandla we-antioxidant uvikelana amaseli esidoda ekulinyazweni futhi uthuthukise ikhono lawo lokuhamba [10].
• Vitamin D: Ungayithola i-Vitamin D elangeni noma kokunye ukudla, kodwa iyatholakala futhi ngendlela yezithasiselo. Ibalulekile ekukhiqizeni isidoda [11].

Ungakhohlwa Ukuhlala Unomzimba Onamanzi

Lokhu kungase kubonakale kuyisisekelo, kodwa amanzi abalulekile empilweni yesidoda. Uma ungasiphuzi amanzi anele, isidoda sakho singaba mancane ukushuba. Ukuhlala umzimba unamanzi kungasiza ukusenza sibe siwugqinsi. Uyazibuza ukuthi ngingasiwenza kanjani isidoda sami sibe mhlophe? Qala ngamanzi amahle e-H2O.

Okubalulekile Ekugcineni

Uma ufuna izimpendulo zokuthi ngingasiwenza kanjani isidoda sami sibe ushevu/siqine noma ukuthi ngisiwenze kanjani isidoda sibe nsundu/siqine ngendlela yemvelo, lezi zinguquko zingasiza. Izinguquko ezincane ekudleni kwakho, emkhubeni wakho wokuzivocavoca, ezingeni lokucindezeleka, nasekufukameleni umzimba zingaba nomthelela omkhulu empilweni yesidoda. Ukuthatha izithasiselo eziqukethe izinto ezibalulekile ezifana ne-L-Arginine ne-Zinc kunganikeza leso sisekelo esingeziwe. Awudingi izinguquko ezinkulu—qala kancane ubone ukuthi kuhamba kanjani. Isidoda sakho—nokuzala kwakho—kuzothuthuka ngokuhamba kwesikhathi.

Imibuzo evame ukubuzwa

Ingabe ukucindezeleka kungenza isidoda sibe mncane ukushuba?

Yebo, ukucindezeleka kungaphazamisa ama-hormone akho, okungenza isidoda sakho sibe maningi amancane. Ukulawula ukucindezeleka kungasiza ukuthuthukisa ukujiya kwesidoda.

Yiziphi izindlela zokudla ezenza isidoda sibe wugqinsi?

Ukudla okufana namantongomane, imbewu, izithelo ze-citrus, nezinhlanzi ezicebile nge-Omega-3 kuhle kakhulu ekuthuthukiseni ukujiya kwe-semen.

Kufanele ngiphuze malini amanzi ukuze ngithuthukise ikhwalithi yesidoda?

Okungenani izinkomishi eziyi-8 ngosuku. Ukuhlala unamanzi emzimbeni kusiza umzimba wakho ukukhiqiza i-semen ewugqinsi, enempilo.

Ingabe ukuzivocavoca kuthinta ikhwalithi yesidoda?

Ukuzivocavoca njalo kukhuphula amazinga e-testosterone, okuthuthukisa ikhwalithi yesidoda futhi kungasiza ukwandisa ukujiya kwe-semen. Qiniseka nje ukuthi awuziqeqeshi ngokweqile!

Izikhombo

1. Prasad AS. I-zinc empilweni yabantu: umphumela we-zinc kumaseli omzimba wokuzivikela. Mol Med. Available at: https://pubmed.ncbi.nlm.nih.gov/18385818/
2. Agarwal A, Nallella KP, Allamaneni SS, Said TM. Indima yama-antioxidant ekwelapheni ukungazali kwabesilisa: ukubuka konke kwezincwadi. Reprod Biomed Online. Available at: https://pubmed.ncbi.nlm.nih.gov/15169573/
3. Gaskins AJ, Afeiche MC, Wright DL, Toth TL, Williams PL, Gillman MW, Hauser R, Chavarro JE. I-folate ekudleni nokuphumelela kokuzala kwabesifazane abahlinzwa ngosizo lokuzala. Obstet Gynecol. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172634/
4. Safarinejad MR, Safarinejad S. Izindima zama-fatty acids e-omega-3 ne-omega-6 ekungazaleni kwabesilisa okungenasizathu esaziwayo. Asian J Androl. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3720081/#:~:text=The%20omega%2D3%20supplementation%20results,sperm%20motility%2C%20and%20sperm%20morphology.
5. Vaamonde D, Da Silva-Grigoletto ME, García-Manso JM, Barrera N, Vaamonde-Lemos R. Amadoda asebenzayo ngokomzimba abonisa amapharamitha amahle e-semen kanye namanani ama-hormone angcono kunamadoda ahlala phansi. Eur J Appl Physiol. Available at: https://pubmed.ncbi.nlm.nih.gov/22234399/
6. Sermondade N, Faure C, Fezeu L, Shayeb AG, Bonde JP, Jensen TK, Van Wely M, Cao J, Martini AC, Eskandar M, Chavarro JE, Koloszar S, Twigt JM, Ramlau-Hansen CH, Borges E Jr, Lotti F, Steegers-Theunissen RP, Zorn B, Polotsky AJ, La Vignera S, Eskenazi B, Tremellen K, Magnusdottir EV, Fejes I, Hercberg S, Lévy R, Czernichow S. I-BMI maqondana nenani lesidoda: ukubuyekezwa okuhlelekile okusesikhathini kanye ne-meta-analysis yokubambisana. Hum Reprod Update. Available at: https://pubmed.ncbi.nlm.nih.gov/23242914/
7. Ilacqua A, Izzo G, Emerenziani GP, Baldari C, Aversa A. Indlela yokuphila nokuzala: umthelela wokucindezeleka nekhwalithi yokuphila ekukhiqizeni kabusha kwabesilisa. Reprod Biol Endocrinol. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6260894/
8. Mong JA, Cusmano DM. Umehluko phakathi kobulili ekulaleni: umthelela wobulili bemvelo kanye nama-sex steroids. Philos Trans R Soc Lond B Biol Sci. Available at: https://pubmed.ncbi.nlm.nih.gov/26833831/
9. Scibona M, Meschini P, Capparelli S, Pecori C, Rossi P, Menchini Fabris GF. I-L-arginine kanye nokungazali kwabesilisa [I-L-arginine and male infertility]. Minerva Urol Nefrol. Available at: https://pubmed.ncbi.nlm.nih.gov/7701414/
10. Moslemi MK, Tavanbakhsh S. Ukwengeza i-selenium-vitamin E emadodeni ayinyumba: imiphumela emapharamitheni e-semen kanye nezinga lokukhulelwa. Int J Gen Med. Available at: https://pubmed.ncbi.nlm.nih.gov/21403799/
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