Indlela Yokwandisa Umthamo Wesidoda Nokuthuthukisa Ukukhishwa Kwesidoda

Ngesikhathi uzama ukukhulelisa umlingani wakho, ukuqonda ukuthi ungakwandisa kanjani inani lesidoda kungakuguqula kakhulu amathuba. Amadoda amaningi acabanga ukuthi ukuba nenani elikhulu lesidoda kusho ukuthi ukukwazi ukuzala kuphezulu. Kanti ngokwengxenye lokho kuyiqiniso. Kodwa kukhona okunye okwengeziwe. Kulesi sihloko, sizobheka izindlela zemvelo zokwandisa inani lesidoda nokuthuthukisa kokubili inani eliphumayo ngesikhathi sokuqaqa kanye nenani loketshezi lwesidoda. Ngakho ake singene kulokhu.

Kuyini okujwayelekile ngenani lesidoda?

Okokuqala nje. Isilinganiso senani lesidoda elikhishwa ngesikhathi sokuqaqa sivamise ukuba phakathi kuka-1.5 no-5 milliliter [1]. Lokho kulingana nengxenye yikota kuya ku-1 ithisipuni yoketshezi, okungenzeka kumangaze abanye abantu. Futhi leli nani lingahluka kuye ngeminyaka yakho, ukuthi umzimba wakho unamanzi kangakanani, ngisho nokuthi uqaqa kangaki. Ukuqonda isilinganiso sesibalo sesidoda sakho nakho kubalulekile lapho kuhlolwa ukukwazi kwakho ukuzala kanye nenani lesidoda.

Ithiphu ebalulekile: Qiniseka ukuthi uphuza amanzi anele. Kusiza umzimba wakho ukukhiqiza uketshezi lwesidoda oluningi [2].

Izindlela zokwandisa inani lesidoda ngendlela yemvelo

Uma ufuna ukwandisa inani lesidoda sakho ngendlela yemvelo nokuthuthukisa ukukwazi kwakho ukuzala, nansi eminye imikhuba engasiza ngempela.

Yidla ukudla okucebile ngezondlo

Ukudla okunempilo kubalulekile ekwandiseni inani loketshezi lwesidoda. Amanye amavithamini namaminerali, njenge-Zinc, i-Selenium neVitamin C, angenza umehluko omkhulu. I-Zinc idlala indima enkulu ekukhiqizweni kwesidoda [3], kuyilapho i-Selenium isebenza njengokulwa nama-oxidant, ivikele isidoda sakho [4]. I-Vitamin C yona? Iyasiza ukugcina isidoda sinempilo futhi ithuthukise ikhwalithi yaso yonke [5].

Ithiphu ebalulekile: Faka ukudla okufana namantongomane, imbewu nemifino eluhlaza enamahlamvu ekudleni kwakho ukuze ukhulise inani lesidoda sakho ngendlela yemvelo.

Zivocavoce futhi uqinisise iphansi lesinqe sakho

Ukuzivocavoca akulungele impilo yakho jikelele kuphela. Kungasiza nokwandisa inani lesidoda ophuma nalo lapho uqaqa. Ikakhulukazi, ukuzivocavoca kwemisipha yaphansi yesinqe, njengama-Kegel, kungasiza ngokwenza le misipha ebandakanyekayo ngesikhathi sokuqaqa iqine [6]. Lapho le misipha iqinile, ingasiza ukucindezela kuphume uketshezi lwesidoda oluningi.

Ithiphu ebalulekile: Qala ukwenza ama-Kegel izikhathi ezimbalwa ngosuku. Kulula, futhi kusiza kakhulu kunalokho ocabanga.

Zama izithasiselo zokuzala

Kukhona ama-fertility supplement aklanyelwe ukuthuthukisa umthamo womchamo wesidoda nokuthuthuka kwempilo yesidoda ngokuphelele. Ezinye izithako ezibalulekile okufanele uzibheke zifaka i-L-Arginine, i-CoQ10, ne-Folic Acid. Lezi zingasiza ngempela. I-L-Arginine ithuthukisa ukugeleza kwegazi [7], kanti i-CoQ10 yandisa ukunyakaza kwesidoda [8], kanti i-Folic Acid ibalulekile ekwehlukaniseni amaseli anempilo, okuyisihluthulelo ekukhiqizeni isidoda [9].

Icebiso Eliphezulu: Ukwengeza ama-supplement afanele kunganika imizamo yakho yokuzala ukugqugquzelwa kwangempela.

Izinguquko Zendlela Yokuphila Ezenza Umehluko

Ukwenza ezinye izinguquko ezilula endleleni ophila ngayo nakho kungaba nomthelela omkhulu emthamini womchamo wesidoda nasemandleni okuzala ngokujwayelekile.

Gcina Umzimba Unomswakama

Ukuntula amanzi emzimbeni kungawunciphisa kakhulu umthamo owuphuma lapho uchama wesidoda. Uma uphuza amanzi amaningi, umzimba wakho uyakwazi ukukhiqiza kangcono umthamo ofanele woketshezi lwe-seminal. Kulula nje kanjalo.

Icebiso Eliphezulu: Zama ukuphuza izinkomishi zamanzi eziyi-8 ngosuku. Ukugcina umzimba unomswakama kwenza umehluko omkhulu.

Yehlisa Ukubhema Nokuphuza Utshwala

Sonke siyazi ukuthi ukubhema notshwala obuningi kungalimaza impilo yakho, kodwa futhi kwehlisa umthamo womchamo wesidoda. Ukubhema kwehlisa ukukhiqizwa komchamo wesidoda [10], kanti utshwala luphazamisa amahomoni akho, okuthinta impilo yesidoda [11].

Icebiso Eliphezulu: Ukunciphisa ukubhema notshwala nakanjani kuzothuthukisa umthamo womchamo wakho wesidoda.

Lawula Izinga Lokucindezeleka

Ukucindezeleka kungaphazamisa ngokuphelele amahomoni akho, kuholele ekwehleni komthamo womchamo wesidoda nezinkinga zokungazali [12]. Ukwenza izinto ezifana ne-yoga, ukuzindla, noma ngisho nokuthatha isikhathi sokuphumula nje kungaletha umehluko omkhulu.

Icebiso Eliphezulu: Ukwengeza izindlela zokuphumula usuku nosuku kungasiza kakhulu ekwehliseni ukucindezeleka nasekuthuthukiseni amandla okuzala.

Okubalulekile Ekugcineni

Ukwandisa umthamo womchamo wakho wesidoda kubaluleke kakhulu uma uzama ukukhulelwa. Ukudla kahle, ukuzivocavoca, ukugcina umzimba unomswakama, nokwenza izinguquko ezithile endleleni ophila ngayo kunganikeza isandla ekuthuthukiseni umthamo womchamo wesidoda, inani elikhiphwayo lapho uchama wesidoda, kanye nobuningi boketshezi lwe-seminal. Le mizamo emincane ingaletha umehluko omkhulu ohambweni lwakho lokuzala. Isinyathelo ngasinye sibalulekile uma kukhulunywa ngokwandisa amathuba akho okukhulelwa.

Imibuzo Evame Ukubuzwa

Ingabe ama-supplement angawunyusa ngempela umthamo womchamo wesidoda?

Yebo, ama-supplement ane-L-Arginine, CoQ10, kanye ne-Folic Acid angakwazi ukwandisa ngokwemvelo ubuningi bomchamo wesidoda nempilo yesidoda.

Ingabe ukuphuza amanzi amaningi kuthinta ubuningi bomchamo wesidoda?

Ngokuqinisekile, ukugcina umzimba unomswakama kuthinta ngqo ubuningi boketshezi lwe-seminal kanye nobuningi bomchamo wesidoda ngokujwayelekile.

Ubudala lubuthinta kanjani ubuningi bomchamo wesidoda?

Njengoba amadoda ekhula, ivolumu ye-semen iyehla ngokwemvelo, ikakhulukazi ngemva kweminyaka engama-50, kodwa ukuhlala unempilo kungakwenza le nqubo ihambe kancane.

Ingabe ingcindezi ngempela ingawunciphisa umthamo (ivolumu) ye-semen?

Yebo, ingcindezi ingaphazamisa ibhalansi yamahomoni, okuholela ekwehleni kwevolumu ye-semen nezinye izinkinga zokuzala.

Ingabe ukuvulwa kwe-semen kaningi kuthinta ivolumu ye-semen?

Yebo, ukuvulwa kwe-semen kaningi kungakwazi ukwehlisa isikhashana ivolumu ye-semen, kodwa ngemva kwekhefu elifushane kufanele ibuye ibuyele ezingeni elijwayelekile.

Izinkomba (Citations)

1. Mai H, Ke J, Zheng Z, Luo J, Li M, Qu Y, Jiang F, Cai S, Zuo L. Ukuxhumana kokudla nezinto zendlela yokuphila nekhwalithi ye-semen kubalingani besilisa bamaShayina abalungiselela ukukhulelwa. Reprod Health. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10666430/
2. Sciorio R, Tramontano L, Adel M, Fleming S. Ukwehla kwezinkomba ze-sperm ekhulu lama-21: ukonakala kwesimo somzimba (obesity), indlela yokuphila, noma izinto zemvelo? Ukubuyekezwa okuchazayo okubuyekeziwe (Updated Narrative Review). Journal of Personalized Medicine. Kutholakala ku: https://www.mdpi.com/2075-4426/14/2/198
3. Colagar AH, Marzony ET, Chaichi MJ. Amazinga e-zinc ku-semenial plasma ahlotshaniswa nekhwalithi ye-sperm emadodeni azalayo nawo angazali. Nutr Res. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/19285597/
4. Qazi IH, Angel C, Yang H, Zoidis E, Pan B, Wu Z, Ming Z, Zeng CJ, Meng Q, Han H, Zhou G. Indima ye-Selenium ne-Selenoproteins emsebenzini wokuzala wamadoda: ukubuyekezwa kobufakazi bangaphambili nabamanje. Antioxidants (Basel). Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719970/
5. Akmal M, Qadri JQ, Al-Waili NS, Thangal S, Haq A, Saloom KY. Ukuthuthuka kwekhwalithi ye-semen yomuntu ngemva kokwengeza i-vitamin C ngomlomo. J Med Food. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/17004914/
6. Xin L, Li M, Pan M. Umphumela wokwelapha wokuqeqeshwa kwemisipha ye-pelvic floor ekungavinjelweni komchamo ngenxa yokucindezeleka (stress urinary incontinence) ngemva kwe-prostatectomy: ukubuyekezwa okuhlelekile kanye ne-meta-analysis. Transl Androl Urol. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10406533/
7. Tian Y, Zhou Q, Li W, Liu M, Li Q, Chen Q. Ukusebenza kwe-L-arginine ne-Pycnogenol ® ekwelapheni ukuhluleka ukuma kwezitho zobulili emadodeni (male erectile dysfunction): ukubuyekezwa okuhlelekile kanye ne-meta-analysis. Front Endocrinol (Lausanne). Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10614297/
8. Balercia G, Mosca F, Mantero F, Boscaro M, Mancini A, Ricciardo-Lamonica G, Littarru G. Ukwengeza i-Coenzyme Q(10) emadodeni angenazo izizathu ezicacile zokungabi nenzalo anama-sperm ahamba kancane (idiopathic asthenozoospermia): ucwaningo lwe-pilot oluvulekile, olungalawulwanga. Fertil Steril. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/14711549/
9. Gaskins AJ, Chiu YH, Williams PL, Ford JB, Toth TL, Hauser R, Chavarro JE; EARTH Study Team. Ukuxhumana phakathi kwe-folate egazini kanye ne-vitamin B-12 nemiphumela yezindlela zokuzalisa ezisekelwa ubuchwepheshe (assisted reproductive technologies). Am J Clin Nutr. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588741/
10. Kovac JR, Khanna A, Lipshultz LI. Imiphumela yokubhema ugwayi ekuzaleni kwabesilisa. Postgrad Med. Kutholakala ku: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4639396/
11. Jensen TK, Gottschau M, Madsen JO, Andersson AM, Lassen TH, Skakkebæk NE, Swan SH, Priskorn L, Juul A, Jørgensen N. Ukuphuza utshwala nsuku zonke kuhlotshaniswa nokwehla kwekhwalithi ye-semen nokushintsha kwamahomoni okuzalela; ucwaningo lwe-cross-sectional phakathi kwamadoda asebasha aseDanish angu-1221. BMJ Open. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/25277121/
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