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Gida Lafiya Kiwan lafiya Lafiyar oi-Neha Ghosh Ta hanyar Neha Ghosh a kan Mayu 3, 2019

Rashin haihuwa wata matsala ce da ta zama ruwan dare game da 8 zuwa 12% na ma'aurata a duniya. An bayar da rahoton cewa kashi 40% na maza suna da matsalar rashin haihuwa ^[1] . A Indiya, kusan 50% na rashin haihuwa yana da nasaba da rikicewar lafiyar namiji ^[biyu] .

Daya daga cikin manyan dalilan dake haifar da rashin haihuwa ga namiji shine ingancin ruwan maniyyi. Akwai wasu dalilai na yau da kullun wadanda kuma sune rashin karfin kwayayen maniyyi, motsin maniyyi mara kyau da ilimin halittar maniyyi mara kyau.

Sauran dalilai kamar muhalli, abinci mai gina jiki da zamantakewar tattalin arziki suma suna haifar da raguwar ingancin ruwan maniyyi. Wasu batutuwan kiwon lafiya kamar kiba, bacin rai, yawan shan sigari da shan giya na iya yin tasiri ga inganci da yawan adadin maniyyinka.

Bincike ya tabbatar da cewa abinci da abinci mai gina jiki suna taka muhimmiyar rawa wajen haihuwar namiji ^[3] . Daidaitaccen abinci mai kyau na iya inganta ingancin maniyyi da haɓaka damar ɗaukar ciki.

Ba da ke ƙasa akwai wasu abinci don ƙara ƙimar maniyyi.

1. Qwai

Ana ɗaukar ƙwai babban zaɓi na abinci don haɓaka ƙimar maniyyi a cikin maza. Suna cikin bitamin E, furotin kuma mafi mahimmanci bitamin B12. Binciken bincike ya nuna cewa bitamin B12 yana kara yawan kwayayen maniyyi, yana inganta karfin maniyyi, kuma yana rage lalacewar DNA ^[4] .

Hakanan zaku iya cin waɗannan abinci masu wadataccen bitamin B12 waɗanda suka haɗa da madara, nama da kaji, abincin teku, hatsi masu ƙarfi na karin kumallo, da yisti mai gina jiki.

2. Alayyafo

Alayyafo na dauke da sinadarin folate wanda yake da nasaba da lafiyar maniyyi. Lokacin da matakan ƙira suka yi ƙasa a jikin mutum, akwai damar da zai haifar da ƙananan ƙwayoyin cuta kuma haka ma akwai yiwuwar samun lahani na haihuwa saboda rashin daidaiton maniyyi ^[5] .

Sauran hanyoyin samun leda sune latas, romaine, sprouts na Brussels, lemu, kwayoyi, wake, wake, da sauran su.

3. Ayaba

Ayaba tana da wadataccen bitamin A, B1 da C, wadanda ke taimakawa wajen samar da lafiyayyen maniyyi a jiki. Ayaba kuma tana dauke da enzyme da ake kira bromelain wanda shine kwayar cutar anti-inflammatory enzyme wanda ke bunkasa yawan maniyyi da motility.

aski ga matsakaicin gashi m fuska

4. Dark Chocolate

Duhu cakulan yana da kyau don ƙimar kwayar halittar ku kuma. Ya ƙunshi amino acid da ake kira L-Arginine HCL wanda aka sani don ƙara yawan ruwan maniyyi da ƙididdigar maniyyi ^[6] . Hakanan sanannun cakulan masu duhu sun inganta haɓaka ku.

mafi kyawun tashoshin motsa jiki akan youtube

5. Bishiyar aspara

Bishiyar asparagus babban tushe ne na bitamin C da fure, wanda ke taimakawa wajen kara yawan maniyyi a dabi'ance. Abubuwan da ke gina jiki a cikin bishiyar asparagus suna kare ƙwayoyin ƙwayoyin halittar jikin ku kuma suna yaƙar masu saurin fitarwa, suna ba da damar samar da maniyyi mafi girma wanda kuma hakan yana da tasiri ga ingancin maniyyin ku.

6. Broccoli

Broccoli yana dauke da folic acid da bitamin C, dukkansu suna da mahimmanci wajen inganta haihuwar namiji. Vitamin C shine antioxidant mai narkewa cikin ruwa wanda yake taka muhimmiyar rawa a cikin haihuwar namiji kuma wannan bitamin an nuna shi don inganta ƙimar maniyyi, motsin maniyyi da yanayin halittar maniyyi ^[7] .

Ara yawan abincin ku tare da sauran abinci mai wadataccen bitamin C kamar 'ya'yan itacen citrus, kabeji, dankali, hatsi masu ƙarfi na karin kumallo, kiwi, kantar, da sauransu.

7. Ruman

Ruman wani 'ya'yan itace ne wanda yake kara yawan maniyyi kuma yana inganta ingancin maniyyi. Rumman suna cike da antioxidants wanda ke daukaka matakan testosterone, inganta ingancin maniyyi da kara karfin jima'i a cikin jinsi biyu ^[8] .

8. Gyada

Ana ɗora goro da omega-3 fatty acid waɗanda ke taimakawa wajen haɓaka ƙwarjin maniyyi kuma ƙara jini ya kwarara zuwa cikin mahaifa ^[9] . Walnuts shima kyakkyawan tushen bitamin E ne wanda zai iya taimakawa inganta ingancin maniyyi da kare maniyyin daga lalacewa ^[10] .

9. Tumatir

Tumatir yana dauke da wani sinadarin antioxidant da ake kira lycopene, wanda aka nuna yana da kyakkyawan tasiri ga haihuwar namiji. Nazarin ya nuna cewa lycopene na iya inganta haɓakar maniyyi, aikin maniyyi da tsarin maniyyi ^{[goma sha]} . Amfani da ruwan tumatir a kai a kai don inganta motsin maniyyi.

10. Kawa

Oysters yana dauke da babban sinadarin zinc wanda yake da mahimmanci don inganta samar da maniyyi mai kyau da matakan testosterone ^[12] . Levelsananan matakan zinc a cikin jiki yana haifar da rashin haihuwa ga maza.

Idan kana da alerji na kifin, ku gwada cin sauran abinci mai wadataccen zinc kamar jan nama da kaji, kayan hatsi na alkama, kayayyakin kiwo, kwayoyi da wake, da dai sauransu.

11. Shudaya

Blueberries kyakkyawan tushe ne na antioxidants na anti-inflammatory wanda ya haɗa da resveratrol da quercetin ^[13] . Nazarin ya nuna cewa quercetin yana inganta ingancin maniyyi da motsin maniyyi kuma resveratrol yana inganta adadin maniyyi da motility ^[14] .

Duba Rubutun Magana

[1]Kumar, N., & Singh, A. K. (2015). Yanayin yanayin maza na rashin haihuwa, muhimmin dalilin rashin haihuwa: Binciken litattafai.Jaridar kimiyyar ilimin haihuwa, 8 (4), 191-196.
[biyu]Kumar, T. A. (2004). A cikin kwayar in vitro a Indiya Kimiyyar zamani, 86 (2), 254-256.
[3]Salas-Huetos, A., Bulló, M., & Salas-Salvadó, J. (2017). Hanyoyin abinci, abinci da abinci mai gina jiki a cikin sifofin haihuwar namiji da rashin karfin gwiwa: nazari na yau da kullun game da karatun bita. Sabunta haihuwar dan adam, 23 (4), 371-389.
[4]Banihani S. A. (2017). Vitamin B12 da Ingancin Maniyyi. Biomolecules, 7 (2), 42.
[5]Boxmeer, J. C., Smit, M., Utomo, E., Romijn, J. C., Eijkemans, M. J., Lindemans, J., ... & Steegers-Theunissen, R. P. (2009). Foananan fure a cikin plasma na jini yana da alaƙa da ƙaruwar lalacewar DNA. Haihuwa da ƙarfi, 92 (2), 548-556.
[6]Ahangar, M., Asadzadeh, S., Rezaeipour, V., & Shahneh, A. Z. (2017). Hanyoyin karin L-Arginine akan ingancin maniyyi, maida hankali kan testosterone da kuma gwada sigogin tarihi na roko mai kiwo na Ross 308. Asiya Pacific Journal of Reproduction, 6 (3), 133.
[7]Akmal, M., Qadri, J. Q., Al-Waili, N. S., Thangal, S., Haq, A., & Saloom, K. Y. (2006). Ingantawa a cikin ingancin maniyyin ɗan adam bayan haɓakar baki na bitamin C.Jaridar abinci mai magani, 9 (3), 440-442.
[8]Atilgan, D., Parlaktas, B., Uluocak, N., Gencten, Y., Erdemir, F., Ozyurt, H., lan Aslan, H. (2014). Pomegranate (Punica granatum) ruwan 'ya'yan itace yana rage raunin oxyidative kuma yana inganta ƙwayar maniyyi a cikin ƙirar bera na torsion-torsion-detorsion. Gwajin gwaji da magani, 8 (2), 478-482.
[9]Safarinejad, M. R., & Safarinejad, S. (2012). Matsayi na omega-3 da omega-6 mai ƙanshi a cikin ƙarancin rashin haihuwa na maza. Jaridar Asiya ta ilimin kimiya, 14 (4), 514-515.
[10]Moslemi, M. K., & Tavanbakhsh, S. (2011). Niarin Selenium-bitamin E a cikin maza marasa haihuwa: tasiri a kan sigogin maniyyi da ƙimar ciki. Jaridar kasa da kasa ta babban magani, 4, 99-104.
[goma sha]Yamamoto, Y., Aizawa, K., Mieno, M., Karamatsu, M., Hirano, Y., Furui, K., ... & Suganuma, H. (2017). Sakamakon ruwan 'ya'yan tumatir akan rashin haihuwa na maza. Asiya Pacific mujallar abinci mai gina jiki, 26 (1), 65-71.
[12]Colagar, A. H., Marzony, E. T., & Chaichi, M. J. (2009). Matakan zinc a cikin jini na jini yana da alaƙa da ingancin maniyyi a cikin maza masu haihuwa da marasa haihuwa.Nutrition Research, 29 (2), 82-88.
[13]Kovac J. R. (2017). Vitamin da antioxidants a cikin kula da haihuwar namiji.Jaridar Indiya ta urology: IJU: mujallar Urological Society of India, 33 (3), 215.
[14]Taepongsorat, L., Tangpraprutgul, P., Kitana, N., & Malaivijitnond, S. (2008). Starfafa tasirin quercetin akan ƙananan ƙwayoyin cuta da gabobin haifuwa a cikin berayen maza manya. Jaridar Asiya ta ilimin kimiya, 10 (2), 249-258.