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Ana fahimtar rashin haihuwa na maza a matsayin babbar matsala ga ma'aurata da yawa waɗanda ke shirin haihuwa. Kodayake akwai wasu abubuwan da yawa wadanda ke haifar da rashin haihuwa ga maza, babban daya shine karancin maniyyi ^[1] . Zaɓuɓɓukan kiwon lafiya da salon rayuwa suna da babban tasiri a ƙidayar maniyyin maza. Hakanan, shan sigari, da kwayoyi, da amfani da steroid don ƙarar tsokoki suma ance sune manyan masu ba da gudummawa ga ƙarancin maniyyi ^[biyu] .

Tasirin Abinci Da Rayuwa A Kan Rashin Haihuwa

Abincin mai cike da abinci mai narkewa, sukari da mai mai lafiya na iya haifar da raguwar ƙimar maniyyin ku sosai. Toara wa hakan, salon zama na iya kara rage yawan maniyyin ka da kuma ingancin maniyyin ka ^[3]

Idan ku da abokiyar zaman ku kuna kokarin ɗaukar ciki amma kuna fama da ƙarancin maniyyi, shiga tsakani ba koyaushe bane don magance matsalar ku. Yin wasu canje-canje da ake buƙata a tsarin abincinmu da tsarin rayuwarmu don haɗawa da haɓakar haɓakar maniyyi da motsa jiki tabbas zai yi muku alheri. Ga jerin wasu lafiyayyun abinci wadanda zasu taimaka wajen kara adadin maniyyinku cikin kankanin lokaci.

maganganun da suka shafi ilimi

Abinci Don Inganta Yawan Maniyyi

1. Alayyafo

Kayan lambu masu ganye kamar alayyafo suna da wadataccen folic acid wanda ke taimakawa lafiyar maniyyi da motility ^[4] . Hakanan sanannen alayyafo na yau da kullun yana da tasirin gaske akan ƙimar maniyyi, yana ƙaruwa da shi zuwa matakan lafiya.

2. Kwai

Mafi girman kuma tabbas mafi arha na tushen furotin da ake samu ga mutum, ƙwai suna da kyau don ƙara yawan maniyyin ku ^[5] . An san furotin da cewa shine tubalin gini na maniyyi don haka cin kyawawan furotin mai kyau tabbas zai haifar da ƙimar maniyyi mafi girma.

3. Dark cakulan

Idan baku kasance kan cakulan mai duhu ba kuma kuna son sigar da ke cikin sa, to muna ba da shawarar ku sake duba abubuwan da kuka zaɓa. Yayinda sukari shine mafi munin makiyin maniyyi, cakulan mai duhu, a wani bangaren, yana sama da amino acid kuma babbar hanya ce ta kara adadin maniyyin ku da inganci ^[6] .

4. Tafarnuwa

Kodayake ba abinci bane mai ɗanɗano a cikin jerin, tafarnuwa yana alfahari da wasu kyawawan kaddarorin da zasu taimaka haɓaka ƙimar maniyyin ku cikin lokaci. Tafarnuwa tana dauke da bitamin B6 da selenium wanda zai taimaka wajen hana lalacewar maniyyi ^[7] .

5. Ayaba

Ayaba mai tawali'u tabbas ya sanya shi zuwa jerin abubuwa da yawa kuma yana da cikakkiyar ma'amala idan ya shafi lafiya. Kasancewa tushen wadataccen bitamin A, B1 da C, shan ayaba zai taimaka muku ƙara ƙimar maniyyinku da ingancinsu ^[8] .

6. Kawa

Mashahuri saboda kasancewa mai cutar da kawa, kawa suna cike da ma'adanai masu mahimmanci kamar tutiya wanda ke da mahimmanci don kula da matakan testosterone da kwayar halittar maniyyi ^[9] .

7. Gyada

Idan kuna son abun ciye-ciye akan goro, wannan shine mafi dalilin da yasa kuyi haka. Walnuts suna cike da omega 3 fatty acid wanda ke ƙara yawan jini zuwa cikin kwayoyi wanda ke haifar da ƙarar maniyyi mafi girma ^[10] .

8. Bishiyar aspara

homeopathy don kuraje yana aiki

Wannan lafiyayyen koren sandar yana da matakai masu yawa zuwa bitamin C wanda ke kare mugayen maniyyi daga lalacewar 'yanci, hakan kuma yana kara yawan maniyin ^{[goma sha]} .

9. Samfurori masu ƙarfi na Vitamin D

Akwai karatuttukan karatu da yawa a can waɗanda ke haɗa ƙananan matakan bitamin D da alli don rage ƙimar maniyyi. Sabili da haka, bawa jikinka isasshen adadin bitamin D da alli ba kawai zai tabbatar da kasusuwa masu lafiya ba amma kuma zai haɓaka ingancin maniyyinka da yawa ^[12] .

10. Turmeric

Tsarin curcumin mai ƙarfi wanda yake cikin turmeric sananne ne don samun sakamako mai kyau akan ingancin maniyyi. Danshi mai danshi ba wai kawai inganta gudan jini yakeyi ba a yankin amma kuma yana taimakawa kara ingancin amfanin maza gaba daya ^[13] .

11. Naman kaza

Namomin kaza na iya zama kanana amma suna da naushi. Sun ƙunshi fiye da bitamin iri daban daban da ma'adanai 15 waɗanda suke da kyau ga maniyyin ku da kuma lafiyar haihuwar ku ^[14] . Bayan haka, suna kuma kiyaye maniyyi daga lalacewa saboda wasu dalilai a cikin jiki.

12. Hatsi

Baya ga kasancewa lafiyayyen zaɓi na karin kumallo, hatsi yana ƙunshe da dukkan kyawawan halaye don kiyaye lafiyar haihuwar ku cikin kyakkyawan yanayi. Ba wai kawai suna taimakawa rage matakan cholesterol ba, amma suna taka rawa a cikin samar da maniyyi don inganta haihuwa.

13. Salmon

Salmon sananne shine mafi ingancin abincin teku, saboda yawan adadin omega 3 fatty acid. Hakanan kyakkyawan tushe ne na bitamin B da D wanda zai haɓaka ƙimar maniyyin ku da ƙidayar ku ^{[goma sha biyar]}

14. Dankali mai zaki

An san su ne da shirya cikin yawancin bitamin A, mai ikon antioxidant, wanda ke kare maniyyi daga lalacewar mummunan sakamako. Abubuwan gina jiki da ke cikin dankali mai zaki suna taimakawa wajen samar da adadin maniyyi kuma waɗannan abubuwan guda biyu tare suna haifar da karuwar adadin maniyyin ku ^[16] .

Nasihun Rayuwa Don Inganta Yawan Maniyyinku

Kodayake abincinku yana taka muhimmiyar rawa, ba za ku ci gaba sosai ba tare da yin canje-canje na rayuwa mai mahimmanci ba.

1. Motsa jiki

Motsa jiki shine tabbas amsar mafi yawan yanayin kiwon lafiya. Anan ma, motsa jiki na iya zama taimako ƙwarai wajen haɓaka yawan maniyyin ku. Ayyukan motsa jiki musamman, sanannu ne suna da tasiri mai tasiri akan adadin maniyyin ku ^[17] .

2. Rage damuwa

Jikinmu yana shiga yanayin rayuwa ne kawai lokacin da yake cikin matsi. Saboda haka ayyuka da yawa gami da haifuwa suna lalacewa. Kasancewa ba damuwa ba zai sanya gabobin haihuwarka su kasance masu aiki da kyau kuma hakan zai haifar da da kyau a rayuwar jima'i ^[18] .

3. Dakatar da shan taba

Shan sigari na daga cikin abubuwan da ke haifar da karancin maniyyi. Sabili da haka, bugun butt ba wai kawai huhunku yake da kyau ba amma yana taimaka muku ku ceci kanku daga zama bakararre ko rashin ƙarfi a tsawon lokaci ^[19] .

4. Guji shan giya

Yawancin karatun kimiyya sun danganta shan barasa zuwa ƙarancin maniyyi. Don haka, idan kuna son zama mahaifa kowane lokaci nan da nan, dole ne kuyi la’akari da zaɓar lafiyayyun abubuwan sha akan waɗanda ke shan giya ^[ashirin] .

maganin gida na dandruff da gashin faduwar gashi

5. Rage nauyi

An ce mutanen da ke da yawan girman jiki sama da 25 an ce suna fama da ƙananan ƙwayoyin maniyyi. Don haka rasa nauyi, shiga cikin sifa kuma adadin maniyyinka zai iya dawowa zuwa matakan lafiya ^{[ashirin da daya]} .

6. Dakatar da shan kwayoyin steroid

Idan kun kasance cikin ginin jiki kuma kun dogara da kwayoyin cutar ku don gina ƙwayoyin ku, akwai yiwuwar waɗannan ƙwayoyin cutar suna rage damar ku na haifuwa. ^[22] . Idan za ku iya zaɓar tsakanin ciwon jiki ko kasancewa iya haifuwa, ɗayan zai zama zaɓi mafi dacewa.

7. Guji doguwar wanka da saunas

Al'aurar ku ko kuma kwayar halittar jikin ku, inda aka samar da maniyyin, yana bukatar ya zama kasa da digiri 1 a cikin zafin jiki fiye da yadda jikin yake zai yi aiki yadda ya kamata. ^{[2. 3]} . Sabili da haka kuna buƙatar kauce wa duk abin da zai iya fallasa shi zuwa yanayin zafi mai tsayi na dogon lokaci, gami da sanya matsattsun wando ko na ciki na dogon lokaci.

8. Guji yin jima'i a kai a kai

Yin jima'i kowace rana na iya zama lahani ga lafiyar maniyyin ku. A gefe guda kuma, kaurace wa dogon lokaci ba zai amfane ka ba ^[24] . Masana sun ba da shawarar fitar da maniyyi a duk ranar da ta fi dacewa don lafiyar maniyyi.

1. [1]Agarwal, A., & Said, T. M. (2005). Stresswayar damuwa, lalata DNA da apoptosis a cikin rashin haihuwa na maza: hanyar asibiti. BJU na duniya, 95 (4), 503-507.
2. [biyu]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.
3. [3]Durairajanayagam D. (2018). Sanadin salon rayuwa na rashin haihuwa na maza. Labarin Larabawa na urology, 16 (1), 10-20.
4. [4]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.
5. [5]Sharma, R., Biedenharn, K. R., Fedor, J. M., & Agarwal, A. (2013). Abubuwan salon rayuwa da lafiyar haifuwa: kula da haihuwar ku. Ilimin halittar haihuwa da ilimin halittar jiki: RB & E, 11, 66.
6. [6]JARG Blog. (2007) .Journal na Taimakon Sauyawa da Rayayyun Halitta, 24 (9), 377-378.
7. [7]JARG Blog. (2007) .Journal na Taimakon Sauyawa da Rayayyun Halitta, 24 (9), 377-378.
8. [8]Nejatbakhsh, F., Nazem, E., Goushegir, A., Isfahani, M. M., Nikbakht Nasrabadi, A., & Baygom Siahpoosh, M. (2012). Abincin da aka ba da shawarar don rashin haihuwa na maza a cikin maganin gargajiya na Iran.Jaridar Iraniya ta ilimin haihuwa, 10 (6), 511-516.
9. [9]Fallah, A., Mohammad-Hasani, A., & Colagar, A. H. (2018). Zinc wani muhimmin abu ne na Haihuwar Namiji: Nazari game da Matsayin Zn a cikin Kiwan Lafiya na Maza, Germination, Ingantaccen Maniyyi, da Takaitawa. Jaridar haifuwa & rashin haihuwa, 19 (2), 69-81.
10. [10]Coffua, L. S., & Martin-DeLeon, P. A. (2017). Amfani da abinci mai narkewar goro a kan maniyyin murine: sa hannu kan rage lalacewar peroxidative. Heliyon, 3 (2), e00250.
11. [goma sha]Thakur, M., Thompson, D., Connellan, P., Deseo, M. A., Morris, C., & Dixit, V. K. (2011). Inganta haɓakar azzakari, ƙididdigar maniyyi da ƙananan ƙwayar fructose a cikin vivo da nitric oxide da aka saki a cikin vitro ta hanyar ayurvedic ganye. Andrologia, 43 (4), 273-277.
12. [12]Tartagni, M., Matteo, M., Baldini, D., Tartagni, M. V., Alrasheed, H., De Salvia, M. A., ag Montagnani, M. (2015). Maza tare da ƙananan ƙwayoyin bitamin D suna da ƙananan ƙimar ciki yayin da ake amfani da shigarwar ƙwanƙwasa da saduwa ta lokaci a matsayin magani ga ma'aurata marasa haihuwa: sakamakon daga binciken matukin jirgi. Biology da endocrinology masu samarwa: RB & E, 13, 127.
13. [13]Akinyemi, A. J., Adedara, I. A., Thome, G. R., Morsch, V. M., Rovani, M. T., Mujica, L., ting Schetinger, M. (2015). Arin abinci na ginger da turmeric yana inganta aikin haifuwa a cikin berayen maza masu hauhawar jini.Toxicology rahotanni, 2, 1357-1366.
14. [14]Jiraungkoorskul, K., & Jiraungkoorskul, W. (2016). Binciken Nazarin Lafiya na Magungunan Kiwon Lafiya, Ophiocordyceps Sinensis, a cikin Rashin Jima'i. Binciken Pharmacognosy, 10 (19), 1-5.
15. [goma sha biyar]Nassan, F. L., Chavarro, J. E., & Tanrikut, C. (2018). Abinci da haihuwar maza: shin cin abinci ya shafi ingancin maniyyi? .Haifa da rashin ƙarfi, 110 (4), 570-577.
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20. [ashirin]Harlev, A., Agarwal, A., Gunes, S. O., Shetty, A., & du Plessis, S. S. (2015). Shan sigari da rashin haihuwa na Namiji: Binciken da Aka Tabbatar da Hujja Jaridar duniya ta lafiyar maza, 33 (3), 143-160.
21. [ashirin da daya]Håkonsen, L. B., Thulstrup, A. M., Aggerholm, A. S., Olsen, J., Bonde, J. P., Andersen, C. Y.,… Ramlau-Hansen, C. H. (2011). Shin asarar nauyi yana inganta ingancin maniyyi da homon haihuwa? Sakamako daga rukuni na maza masu ƙiba mai yawa. Lafiyar haihuwa, 8, 24.
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23. [2. 3]Adewoyin, M., Ibrahim, M., Roszaman, R., Isa, M., Alewi, N., Rafa, A., & Anuar, M. (2017). Rashin haihuwa na Namiji: Tasirin Antioxidants na Halitta da Phytocompounds akan inalwayar inalwayar Jiki. Basarake (Basel, Switzerland), 5 (1), 9.
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