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Ukungachumi kwamadoda kuyabonwa njengowona mqobo mkhulu kwizibini ezininzi eziceba usana. Nangona zininzi ezinye izinto ezibangela ukungachumi kwamadoda, eyona iphambili kukubala kwesidoda ^[1] . Impilo kunye nokukhetha indlela yokuphila kunempembelelo enkulu kubalo lobudoda. Ukutshaya, iziyobisi, ukusetyenziswa kwe-steroids etyholwa ngokwakha izihlunu kuthiwa zezona zinegalelo eliphambili ekubaleni isidoda ^[Mbini] .

Impembelelo yokutya kunye nendlela yokuphila kwindlela yokungachumi kwabesilisa

Ukutya okunotye ukutya okucutshungulweyo, iswekile kunye namafutha angenampilo kunokukhokelela ekunciphiseni okukhulu kubalo lobudoda bakho. Yongeza kuloo nto, ukuhlala phantsi kokuhlala phantsi kunokuqhubeka nokuphelisa ukubala kwesidoda kunye nomgangatho wesidoda sakho ^[3]

Ukuba wena neqabane lakho nizamile ukukhulelwa kodwa nisokola kwisidoda, ungenelelo lonyango alusoloko luyimfuneko ukusombulula ingxaki yakho. Ukwenza utshintsho oluyimfuneko kwindlela yethu yokutya nakwindlela esiphila ngayo ukubandakanya isidlo esonyusa ukutya kunye nokuzilolonga ngokuqinisekileyo kuya kukwenzela okuhle. Nalu uluhlu lokutya okunempilo okuya kunceda ukwandisa ukubala kwesidoda ngaphandle kwexesha.

Ukutya ukuphucula ubalo lwesidoda

1. Isipinatshi

Imifuno enamagqabi njengesipinatshi ityebile kwi-folic acid enceda ukukhulisa impilo yesidoda kunye nokuhamba ^[4] . Ukusetyenziswa rhoqo kwesipinatshi kuyaziwa nokuba kunefuthe elibonakalayo kubalo lwesidoda, siyonyusa iye kumanqanaba asempilweni.

2. Iqanda

Owona mthombo uphakamileyo kwaye mhlawumbi ungabizi kakhulu kwimithombo yeprotheyini efumanekayo emntwini, amaqanda akulungele ukwanda kwesidoda sakho ^[5] . Iprotein yaziwa njengendawo yokwakha isidoda kwaye ngenxa yoko ukutya iiprotein ezisemgangathweni ngokuqinisekileyo kuya kukhokelela kubalo oluphezulu lwesidoda.

3. itshokolethi emnyama

Ukuba awuphezulu kwitshokholethi emnyama kwaye uyayithanda iswekile yayo, ke sicebisa ukuba uphinde uhlaziye ukhetho lwakho. Ngelixa iswekile lutshaba olubi kakhulu lwesidoda, itshokholethi emnyama, kwelinye icala, iphezulu kwiiamino acid kwaye iyindlela elungileyo yokunyusa ukubala kwesidoda kunye nomgangatho ^[6] .

4. Igalikhi

Nangona ingekuko okona kutya kumnandi kuluhlu, ikonofile inezinto ezintle eziza kunceda ukwanda kwesidoda sakho kungabikho xesha. Igalikhi igcwele ivithamin B6 kunye ne-selenium eya kuthi incede ukuthintela ukonakala kwesidoda ^[7] .

5. Ibhanana

Ngokuqinisekileyo ibhanana ethobekileyo iyenza ukuba ibe luluhlu oluninzi kwaye iyinto ejikelezayo xa isiza kwezempilo. Ukuba ngumthombo otyebileyo wevithamini A, B1 kunye no-C, ukusebenzisa iibhanana kuya kukunceda wandise inani lobudoda kunye nomgangatho ^[8] .

6. Imbatyisi

Idume ngokuba yi-aphrodisiac, iimbatyisi zizele ziiminerali eziyimfuneko njenge-zinc ebalulekileyo ukugcina amanqanaba e testosterone kunye nemveliso yesidoda ^[9] .

7. Walnut

Ukuba uyakuthanda ukutya ama-walnuts, esi sesona sizathu sokuba wenze njalo. IiWalnuts zizaliswe yi-omega 3 fatty acids eyonyusa ukuhamba kwegazi ukuya kumasende akhokelela kumthamo wesidoda ophezulu ^[10] .

8. I-Asparagus

Le ntonga iluhlaza isempilweni inamanqanaba aphezulu ukuya ku-vitamin C ekhusela amadlozi athambileyo kumonakalo omkhulu wasimahla, ngaloo ndlela ukwandisa ukubala kwesidoda ^{[Shumi elinanye]} .

9. Iimveliso ezinqatyisiweyo zikaVitamin D

Zininzi izifundo phaya ezithi zidibanise amanqanaba asezantsi e-vitamin D kunye ne-calcium ukuthoba isidoda. Ke ngoko, ukunika umzimba wakho inani elaneleyo levithamini D kunye necalcium akuyi kuqinisekisa kuphela amathambo asempilweni kodwa kuya kunyusa umgangatho wesidoda kunye nobungakanani ^[12] .

10. Isiphithiphithi

I-curcumin enamandla ekhoyo kwi-turmeric yaziwa ngokuba nefuthe elihle kumgangatho wesidoda. I-spice efudumeleyo ayiphuculi kuphela ukuhamba kwegazi kuloo ndawo kodwa ikwanceda ukwandisa ukusebenza ngokugqibeleleyo kokuvelisa emadodeni ^[13] .

11. Amakhowa

Amakhowa angabonakala amancinci kodwa apakisha kakhulu. Ziqulathe ngaphezulu kwe-15 iivithamini kunye neeminerals ezilungele isidoda sakho kunye nempilo yokuzala iyonke ^[14] . Ngaphandle koko, zikwakhusela isidoda ekutshatyalalisweni ngenxa yezizathu ezahlukeneyo ngaphakathi komzimba.

12. Oats

Ngaphandle kokukhetha ukutya kwasekuseni okunempilo, ii-oats ziqulathe lonke uhlobo olulungileyo lokugcina impilo yakho yokuzala ikwimeko entle. Abancedi kuphela ukunciphisa amanqanaba akho e-cholesterol, kodwa badlala indima enkulu kwimveliso yesidoda ukuphucula ukuchuma.

13. Isalmon

I-Salmon yaziwa njengeyona ndawo ityiwayo iselwandle isempilweni, ngenxa yexabiso layo eliphezulu le-omega 3 fatty acids. Ikwangumthombo olungileyo weevithamini B kunye no-D oya kukhulisa umgangatho wesidoda kunye nokubala kwakho ^{[Shumi elinantlanu]}

14. Ibhatata emnandi

Ziyaziwa ngokupakisha kwi-vitamin A eninzi, i-antioxidant enamandla, ekhusela amadlozi kumonakalo omkhulu wasimahla. Izakha-mzimba kwiibhatata zinceda ekuvelisweni kwesidoda kwaye ezi zinto zimbini zidibene zikhokelela ekwandeni kwesidoda sakho ^[16] .

Iingcebiso zeNdlela yokuPhila yokuPhucula isiBalo sakho seDlozi

Nangona indlela otya ngayo idlala indima ebalulekileyo, ngekhe wenze inkqubela phambili ngaphandle kokwenza utshintsho kwindlela ophila ngayo.

1. Ukuzilolonga

Ukuzilolonga ngokuqinisekileyo kuyimpendulo kwiimeko ezininzi zempilo. Nalapha, umthambo unokuba luncedo kakhulu ekwandiseni ukubala kwesidoda sakho. Ukuzivocavoca umzimba ngokukodwa, kuyaziwa ukuba kunefuthe elihle kubalo lobudoda bakho ^[17] .

2. Nciphisa uxinzelelo

Umzimba wethu uya kwindlela yokuphila kuphela xa uphantsi koxinzelelo. Kungoko imisebenzi emininzi kubandakanya ukuveliswa kwakhona isengozini. Ukungabinalo uxinzelelo kuya kugcina ngokuzenzekelayo amalungu akho okuzala esempilweni kwaye esebenza kwaye kuya kuba nefuthe elihle kubomi bakho ngokwesondo ^[18] .

3. Yeka ukutshaya

Ukutshaya kuthiwa sesinye sezona zinto zibangela ubudoda obuphantsi. Ke ngoko, ukukhaba i-butt akuyi kwenza kakuhle imiphunga yakho kodwa kunokukunceda uzisindise ungabinakho ukungabinamandla okanye ungenamandla ekuhambeni kwexesha ^[19] .

4. Buphephe utywala

Izifundo ezininzi zesayensi zinxibelelanise ukuselwa kotywala kunye nobalo oluphantsi lobudoda. Ke, ukuba ufuna ukuba ngumzali nangaliphi na ixesha kungekudala, kuya kufuneka uthathele ingqalelo ukukhetha iziselo ezinempilo kunotywala ^{[Amashumi amabini]} .

5. Ukunciphisa umzimba

Kuthiwa abantu abanobunzima obuphezulu bomzimba obungaphezulu kwama-25 kuthiwa bayasokola kwisidoda. Ke ukunciphisa umzimba, yiba semgangathweni kwaye ukubala kwesidoda sakho kungabuyela kumanqanaba asempilweni ^{[amashumi amabini ananye]} .

6. Yeka ukuthatha ii-steroids

Ukuba ukwakhiwa komzimba kwaye uthembele kwi-steroids yokwakha imisipha yakho, amathuba okuba i-steroids iyanciphisa amathuba akho okuvelisa kwakhona ^[22] . Ukuba unokukhetha phakathi kokuba nomzimba oneetoni okanye ukukwazi ukuvelisa kwakhona, oku kuya kuba lolona khetho lufanelekileyo.

7. Kulumkele ukuhlamba ixesha elide kunye neesauna

Isikram sakho okanye amasende, apho isidoda siveliswa khona, kufuneka sibe kwinqanaba elisezantsi kwiqondo lobushushu kuneqondo lobushushu bomzimba ukuze lisebenze ngokufanelekileyo ^{[2. 3]} . Kungoko ke kufuneka uphephe nantoni na enokuyibeka kumaqondo obushushu aphezulu ixesha elide, kubandakanya nokunxiba ibhlukhwe okanye iimpahla zangaphantsi ixesha elide.

8. Kuphephe ukwabelana ngesondo rhoqo

Ukwabelana ngesondo yonke imihla kunokuba yingozi kwimpilo yakho yesidoda. Kwelinye icala, ukuyeka ixesha elide akunakukunceda nganto ^[24] . Iingcali zicebisa ukuchitha yonke imihla enye yeyona nto ilungileyo kwimpilo yesidoda.

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2. [Mbini]UKumar, N., kunye no-Singh, A. K. (2015). Iindlela zokungachumi kwendoda, unobangela obalulekileyo wokungachumi: Ukuphononongwa koncwadi Ijenali yesayensi yokuzala yabantu, 8 (4), 191-196.
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