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Kusabereka kwevanhurume kuri kucherechedzwa sedambudziko rakakura kune vazhinji vakaroorana vari kuronga mwana. Kunyangwe paine zvimwe zvakawanda zvezvimwe zvinhu zvinokonzeresa kushaya mbereko kwevanhurume, chikuru ndechakaderera huwandu hwembeu [1] . Hutano nemararamiro ehupenyu zvine chekuita nemurume wemurume kuverenga. Zvakare, kuputa fodya, zvinodhaka, kushandiswa kwesteroids kumhan'arwa kuvaka mhasuru zvinonzi zvakare zvinobatsira zvakanyanya kudzikira kwesperm count [piri] .
Mhedzisiro Yezve Kudya Uye Mararamiro Pamurume Kusabereka
Kudya kwakapfuma muzvikafu zvakagadziriswa, shuga uye mafuta asina hutano kunogona kutungamira mukudzikira kukuru muhuwandu hwehurume hwako. Wedzera kune izvo, hupenyu hwekugara hunogona kuwedzera kudzikisira huwandu hwehurume uye mhando yehunhu hwako [3]
Kana iwe nemumwe wako mave muchiedza kubata nhumbu asi muchitambura nehuremu hwesperm kuverenga, kupindira kwekurapa hakuwanzo gadziriswe kugadzirisa dambudziko rako. Kuita dzimwe shanduko dzakakodzera mukudya kwedu uye nemararamiro edu kusanganisa chirume chinowedzera chikafu uye kurovedza muviri zvine chokwadi chekukuitira iwe zvakanaka. Heino runyorwa rwezvimwe zvine hutano zvekudya izvo zvinobatsira kuwedzera yako sperm kuverenga pasina nguva.
Chikafu Kuvandudza Sperm Count
1. Sipinachi
Miti yemashizha yakaita sesipinashi yakafuma mu folic acid iyo inobatsira kusimudzira hutano hwembeu uye motility [4] . Kugara uchishandisa sipinashi kunozivikanwawo kuve nemhedzisiro pane huwandu hwehurume, uchiwedzera kune hutano hwakanaka.
2. zai
Iyo yepamusoro uye pamwe yakachipa pane mamwe mapuroteni sosi anowanikwa kumurume, mazai akakura kuwedzera huwandu hwehurume [5] . Mapuroteni anozivikanwa kuve chivakwa chehurume uye nekudaro kudya kwakanaka mhando mapuroteni kunoguma nekukwirisa kwehuwandu hwehurume.
3. Chokoti yakasviba
Kana iwe usiri wakakwirira pane yakasviba chokoreti uye senge ine sugary vhezheni yacho, saka tinokukurudzira kuti uongorore zvaunosarudza. Ipo shuga iri muvengi akashata wesperm, chokoreti yakasviba, kune rimwe divi, yakakwira pane maamino acids uye inzira yakanaka yekuwedzera huwandu hwehurume uye mhando [6] .
4. Garlic
Kunyangwe chisiri chikafu chinonaka kwazvo pane irondedzero, gariki inozvirumbidza nezvezvimwe zvinoshamisa zvivakwa izvo zvinobatsira kusimudzira yako sperm kuverenga pasina nguva. Garlic yakazara nevitamin B6 uye selenium iyo inobatsira kudzivirira kukuvara kwerume [7] .
5. Banana
Bhanana inozvininipisa inoita kuti ive nemazita akawanda uye ndeyekutenderera kana zvasvika kune hutano. Kuva mupfumi sosi yevhitamini A, B1 uye C, kudya mabhanana kuchakubatsira iwe kuwedzera yako sperm kuverenga uye mhando [8] .
6. Oyster
Inozivikanwa nekuve aphrodisiac, maoyster akazara nemamineral akakosha senge zinc yakakosha kuchengetedza yako testosterone mazinga uye kugadzirwa kwembeu [9] .
7. Walnut
Kana iwe uchida kutapira pama walnuts, ichi ndicho chimwe chikonzero chikuru chekuti iwe udaro. Walnuts anozadzwa ne omega 3 fatty acids iyo inowedzera kuyerera kweropa kumachende zvichikonzera huwandu hwakawanda hwehurume [10] .
8. Asparagasi
Iyi tsvimbo yakasvibirira ine huremu hwakakwira kusvika ku vitamini C inodzivirira urume husina kusimba kubva mukukuvara kwakasununguka, nokudaro ichiwedzera huwandu hwembeu zvakanyanya [gumi neimwe] .
9. Vitamin D zvigadzirwa zvakasimbiswa
Kune zvakawanda zvidzidzo kunze uko zvinobatanidza iwo akadzika mazinga evitamin D uye calcium kudzikisa mbeu yemurume. Naizvozvo, kupa muviri wako huwandu hwakaringana hwevhitamini D uye calcium haingogadzise chete mapfupa akagwinya asiwo ichawedzera hunhu hwako uye huwandu [12] .
10. Turmeric
Iyo yakasimba curcumin iripo muturmeric inozivikanwa kuve ine hunhu hwakanaka pahunhu mhando. Iyo inonhuwira inodziya haingogadzirise kuyerera kweropa kunharaunda asi zvakare inobatsira kuwedzera iyo yakazara inogadzira kugona mune varume [13] .
11. Howa
Howa hunogona kutaridzika kunge hudiki asi ivo vanorongedza chaizvo chibhakera. Iwo ane anopfuura gumi nemashanu mavitamini akasiyana uye mamineral ayo akakosha kune mbeu yako uye hutano hwekubereka [14] . Kunze kwezvo, ivo zvakare vanodzivirira urume kubva pakuparadzwa nekuda kwezvikonzero zvakasiyana mukati memuviri.
12. Oats
Kunze kwekuve sarudzo yemangwanani ine hutano, oats ine mhando dzese dzakanaka dzekuchengeta hutano hwako hwekubereka hwakanaka. Ivo havangobatsire chete kudzikisa huwandu hwecholesterol, asi vanoita chikamu chakakura mukugadzirwa kwesperm kuvandudza kubereka.
13. Salmoni
Salmoni inozivikanwa seyakanaka kwazvo yegungwa, nekuda kwehuwandu hwayo hwakawanda omega 3 fatty acids. Ichowo chitubu chakanaka chevhitamini B uye D icho chinosimudzira hunhu hwako uye kuverenga [gumi neshanu]
14. Mbatatisi
Ivo vanozivikanwa kurongedza mune yakawanda vhitamini A, ine simba antioxidant, iyo inodzivirira masperms kubva kune emahara radical kukuvara. Zvinovaka muviri zviri mumatapitata zvinobatsira mukugadzirwa kwehuwandu hwembeu uye izvi zvinhu zviviri pamwe chete zvinokonzeresa kuwanda kwehurume hwako [16] .
Mararamiro Ehupenyu Kuvandudza Yako Sperm Count
Kunyangwe chikafu chako chichiita basa rakakosha, iwe unenge usiri kuita fambiro mberi yakawanda pasina kuita kwakakosha mararamiro ehupenyu.
1. Rovedza muviri
Kurovedza muviri ndiyo mhinduro kumamiriro mazhinji ehutano. Pano zvakare, kurovedza muviri kunogona kubatsira zvakanyanya mukuwedzera huwandu hwehurume hwako. Aerobic kurovedza muviri kunyanya, inozivikanwa kuva nehunhu hwakanaka pane yako sperm kuverenga [17] .
2. Deredza kunetseka
Mumuviri wedu unoenda mukupona chete muoti kana uchinge uri pasi pekunetseka. Nekudaro mabasa mazhinji anosanganisira kubereka akaomeserwa. Kusava nekushushikana kunozongo chengetedza nhengo dzako dzekubereka dziine hutano uye dzichishanda uye zvakare dzichava nehunhu hwakanaka pahupenyu hwako hwepabonde [18] .
3. Regedza kusvuta
Kusvuta kunonzi ndicho chimwe chezvikonzero zvikuru zvinoita kuti mbeu dzisapinda. Naizvozvo, kurova bhuti kwete chete kuti mapapu ako ave akanaka uye asi kuti ikubatsire kuzviponesa kubva pakuve usina kuchena kana kushaya simba mukufamba kwenguva. [19] .
4. Dzivisa doro
Ongororo zhinji dzesainzi dzakabatanidza kunwa kwedoro kune yakaderera mbeu yembeu. Nekudaro, kana iwe uchida kuve mubereki chero nguva munguva pfupi, unofanirwa kufunga kusarudza zvinwiwa zvine hutano pane zvidhakwa [makumi maviri] .
5. Deredza uremu
Zvinonzi vanhu vane huremu hwepamusoro hwemuviri hunopfuura makumi maviri neshanu vanonzi vanotambura nekudzikiswa kwehurume. Saka rasa huremu, pinda muchimiro uye huwandu hwembeu yako hunogona kudzokera kumatanho ayo ane hutano [makumi maviri nerimwe] .
6. Rega kutora steroids
Kana iwe uri mukuvaka-muviri uye uchivimba nesteroid kuti iwe uvake mhasuru dzako, mikana ndeaya iwo maSteroids ari kudzikisira mikana yako yekuzvara [22] . Kana iwe uchizofanira kusarudza pakati pekuve uine muviri une toni kana kugona kubereka, iyo yekupedzisira ichave iri sarudzo yakakodzera.
7. Dzivisa mabhati akareba uye sauna
Chikwambo chako kana machende, panogadzirwa urume, chinoda kunge chiri 1 degree kudzikira pane tembiricha kupfuura tembiricha yemuviri kuti ushande nemazvo [2. 3] . Naizvozvo iwe unofanirwa kudzivirira chero chinhu chingachiise pachena kumatembiricha akakwirira kwenguva yakareba, kusanganisira kupfeka matirauzi akaomarara kana chipfeko chemukati kwenguva refu.
8. Dzivisa kusangana pabonde nguva dzose
Kuita bonde mazuva ese kunogona kukanganisa hutano hwako hwehurume. Kune rimwe divi, kurega kwenguva yakareba kunogona kusakuitira zvakanaka chero [24] . Nyanzvi dzinopa zano rekubuditsa rimwe zuva rimwe zuva rakanakira hutano hwesikarudzi.
Wona Chinyorwa Mareferenzi- [1]Agarwal, A., & Said, T. M. (2005). Kushushikana nekushushikana, kukuvara kweDNA uye apoptosis mukushaya murume: kiriniki nzira. BJU yepasi rose, 95 (4), 503-507.
- [piri]Kumar, N., & Singh, A. K. (2015). Maitiro echirume chinokonzeresa kushaya mbereko, chikonzero chakakosha chekushaya mbereko: Kuongorora zvinyorwa.Journal yesainzi yekubereka kwevanhu, 8 (4), 191-196.
- [3]Durairajanayagam D. (2018). Hupenyu mararamiro anokonzeresa kushaya mbereko. ChiArab chinyorwa cheurology, 16 (1), 10-20.
- [4]Kovac J. R. (2017). Mavhitaminzi uye antioxidants mukutungamira kwekubereka kwevanhurume. Indian magazini yeurology: IJU: jenareta yeUrological Society yeIndia, 33 (3), 215.
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- [6]JARG Blog. (2007) .Jenali yeAkubatsira Kubereka uye maGeneti, 24 (9), 377-378.
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- [8]Nejatbakhsh, F., Nazem, E., Goushegir, A., Isfahani, M. M., Nikbakht Nasrabadi, A., & Baygom Siahpoosh, M. (2012). Yakakurudzirwa chikafu chehurume kushaya mbereko muIran mishonga yechinyakare. Iranian magazini yemishonga yekubereka, 10 (6), 511-516.
- [9]Fallah, A., Mohammad-Hasani, A., & Colagar, A. H. (2018). Zinc chinhu chakakosha cheMurume Kubereka: Ongororo yeZn Mabasa muMarume Hutano, Kukura, Hunhu Hwehurume, uye Kuuchisa. Jenali rekubereka nekushaya mbereko, 19 (2), 69-81.
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- [gumi neimwe]Thakur, M., Thompson, D., Connellan, P., Deseo, M. A., Morris, C., & Dixit, VK (2011). Kuvandudzwa kwepenile erection, sperm kuverenga uye seminal fructose mazinga mu vivo uye nitric oxide kuburitswa mu vitro nema ayurvedic herbs. Andrologia, 43 (4), 273-277.
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- [14]Jiraungkoorskul, K., & Jiraungkoorskul, W. (2016). Kudzokorora kweNaturopathy yeMedical Mushroom, Ophiocordyceps Sinensis, mune Zvepabonde Dysfunction. Pharmacognosy ongororo, 10 (19), 1-5.
- [gumi neshanu]Nassan, F. L., Chavarro, J. E., & Tanrikut, C. (2018). Kudya uye kubereka kwevarume: ko kudya kunokanganisa mhando yembeu? .Kubereka uye kushaya simba, 110 (4), 570-577.
- [16]Nazni, P. (2014). Sangano rekudya kwekumadokero & mararamiro ane kuderera kwekubereka. Rondedzero yeIndia yekutsvagisa kwekurapa, 140 (Suppl 1), S78.
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- [2. 3]Adewoyin, M., Ibrahim, M., Roszaman, R., Isa, M., Alewi, N., Rafa, A., & Anuar, M. (2017). Kusabereka Kwemurume: Mhedzisiro ye Natural Antioxidants uye Phytocompound pane Seminal Oxidative Stress Zvirwere (Basel, Switzerland), 5 (1), 9.
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