Zakudya 5 Zakudya Zogonana Bwino - ndipo 3 Muyenera Kupewadi

Zamkati

• Koma kodi zakudya izi ndizoyenera?
• Ndiye tidye chiyani?
• 1. Mbeu za fulakesi pansi
• Yambani
  
• 2. Mbalamezi
• Yambani
  
• 3. Mbeu za dzungu
• Yambani
  
• 4. Mbeu za makangaza
• Yambani
  
• 5. Zolemba
• Yambani
  
• Kodi muyenera kupewa mabatani odulira masiku?

Mwa ogwiritsa 17 miliyoni m'maiko asanu ndi limodzi, izi ndi zakudya zomwe anthu amadya asanagonane komanso atagonana. Koma kodi pali njira zina zabwino?

Lifesum, pulogalamu yotchuka yotsatira zaumoyo yochokera ku Sweden, idasanthula zomwe idagwiritsa ntchito kuti ipeze zakudya zomwe zimakonda kudya musanachite kapena mutagonana (pasanathe maola awiri kapena ochepera). Zambiri zidachokera ku Germany, France, Sweden, Italy, United States, ndi United Kingdom.

Mwa zakudya 2,563 zomwe zidatsatiridwa, chokoleti chinali chotchuka kwambiri. Zakudya zachiwiri zomwe zinali zofala kwambiri zinali izi:

• tomato
• mkate
• maapulo
• mbatata
• khofi
• nthochi
• vinyo
• tchizi
• mabulosi

Pambuyo pa kugonana, anthu ankakonda zakudya zomwezo. Koma sizosadabwitsa kuti H2O idalowa m'malo mwa vinyo.

Pewani tchizi ndi mkate Kumbali yapafupi kwambiri ya zinthu, tchizi ndi mkate sizimagaya kapena kuyamwa bwino m'thupi. Iwo ali okwera mu FODMAP (oligosaccharides otheka, disaccharides, monosaccharides, ndi polyols). Izi zikutanthauza kuti amafika pamipweya yambiri kapena kukokana - mwina ngakhale patsiku lanu!

Frida Harju, katswiri wazakudya ku Lifesum, akuti sanadabwe ndi zomwe apezazi. Chokoleti chonse ndi tomato ndizosakaniza bwino komanso zimakhala ndi mahomoni abwino komanso mavitamini.

Koma kodi zakudya izi ndizoyenera?

"Chokoleti yadzaza ndi anandamide ndi phenylethylamine, zinthu ziwiri zomwe zimapangitsa thupi kutulutsa mahomoni osangalala omwe amadziwika kuti endorphins," Harju akufotokoza. Amachenjeza, komabe, kuti chifukwa cha chokoleti chokhala ndi methylxanthines, mapindu ake amphamvu sakhalitsa.

Ponena za tomato, amaganiza, anthu mwina adazilemba asanadye kapena atagonana chifukwa ndizosavuta kudya pachakudya chilichonse.

Chosangalatsa ndichakuti, zakudya zinayi mwa khumi zomwe zimafufuzidwa asanadye kapena atagonana zimadziwika kuti aphrodisiacs (chokoleti, mbatata, khofi, ndi nthochi). Koma Harju akuwonetsanso kuti popeza zakudyazi zidadyedwa atagonana, anthu mwachidziwikire sanadye ndi cholinga cholimbikitsa chilakolako chogonana.

"Nthawi zambiri sitidziwa momwe chakudya chimakhudzira thupi ndi malingaliro," akutero Harju. Amalangiza kuti muzisamala ndi momwe zakudya zina zingakhudzire kukhumba kwanu.

Ndiye tidye chiyani?

Ngakhale kulumikizana kwasayansi komwe kumayambitsa ma aphrodisiacs omwe amachititsa kuti libido ikhale yofooka, zomwe tikudziwa ndikuti chakudya chopatsa thanzi chimalumikizidwa ndi chiopsezo chochepa cha kutayika kwa erectile komanso kulephera kwa akazi kugonana.

Elaina Lo, wophika komanso mphunzitsi wathanzi ku Your Food as Medicine, akuti pali zakudya zingapo zomwe zingalimbikitse moyo wanu wogonana. Atha kuchita izi posunga mtima wanu wathanzi ndikupopera magazi pamalo oyenera.

Lo akuonetsa kuti muphatikize zakudya zisanuzi m'zochita zanu za tsiku ndi tsiku kuti mumve bwino ndikukonzekera kuchipinda.

1. Mbeu za fulakesi pansi

Zakudyazi ndizodziwika bwino chifukwa chazinthu zambiri zoletsa ma antioxidant komanso chifukwa chochulukitsa magazi kupita ku ziwalo zogonana. Mbeu za fulakesi zimakupangitsani kukhala olimba, popeza muli ma lignans. Awa ndi mankhwala ngati estrogen omwe ali ndi ma virus, ma antibacterial, ndi anticancer.

Mbeu za fulakesi ndizonso gwero labwino la:

• Omega-3 mafuta acids. Omega-3s imatha kusintha thanzi lamtima, kuphatikiza libido.
• L-arginine. Izi zitha kulimbikitsa kuthamanga kwa magazi ndikusunga umuna wathanzi.

Yambani

• Fukani masupuni awiri pa mbale yanu ya oatmeal kadzutsa.
• Onjezerani spoonful ku green smoothie yanu.
• Sakanizani ndi nyama zopangira nyama kapena nyama yanyama.
• Fukani mu saladi anu.

2. Mbalamezi

Zakudya zam'nyanja zosakhwimazi zimakhala ndi zinc zambiri, mchere wofunikira pakukhwima. Zinc imathandiza thupi lanu kutulutsa testosterone, mahomoni olumikizidwa ndi chilakolako chogonana. Zimathandizanso kupanga mahomoni, ofunikira kuti akhale ndi mphamvu.

Zachidziwikire, simungayembekezere zotsatira zapompopompo pongodya ma oyster osaphika asanu ndi amodzi. Koma oyster ali ndi michere yofunikira pakugonana.

Yambani

• Oyambitsa mabotolo okhala ndi vinyo wofiira mignonette. Zabwino kwambiri kuzidya zosaphika.
• Idyani mary wamagazi wamagazi ndikupeza mlingo wanu wa tomato wokhala ndi vitamini.

3. Mbeu za dzungu

Mbeu zamatungu, monga oyster, zimadzazidwa ndi zinc. Amakhalanso gwero lalikulu la magnesium. Amakhala ndi michere ya antioxidative, antihypertensive, komanso cardioprotective, zonse zofunika kuti mukhale ndi thanzi labwino.

Omega-3 fatty acids mu nthanga zamatumba atha kuthandizira matenda azamayi komanso prostate. Omega-3s amadziwika kuti amachepetsa kutupa m'thupi.

Mbeu zamatungu ndizolemera mu:

• chitsulo, chofunikira kuti mumve mphamvu
• zinc, yokhudzana ndi kuwonjezera chitetezo chamthupi
• magnesium, yofunikira kuti mupumule

Yambani

• Fukani supuni ya supuni ya dzungu mu parfait yanu ya yogurt.
• Pamwamba pazakudya zanu zukini ndi pesto yathanzi yathanzi.
• Pangani wobiriwira pipian, msuzi wotchuka waku Mexico wa dzungu.

4. Mbeu za makangaza

Mbeu za makangaza zodzaza ndi ma polyphenols. Polyphenols ndi mankhwala omwe amaphatikizidwa ndi kuchepa kwa chiwopsezo cha kuthamanga kwa magazi, matenda amtima, ndi sitiroko. Amaganiziranso kupumula mitsempha yamagazi ndikuwonjezera kupereka magazi kuubongo ndi mtima.

Ngati ma polyphenols atha kuthandiza kuwonjezera magazi kumagawo awa, bwanji osatinso magawo ena omwe ali pansi pa chiuno?

Mbeu za makangaza zili ndi:

• polyphenols, omwe angateteze chitetezo chanu chamthupi ndikulimbikitsa mtima wanu
• micronutrients, yomwe imapereka zida zomangira zopangira mahomoni ogonana
• flavones, zomwe ndizofunikira pa thanzi la erectile
• vitamini C, yomwe imachepetsa kupsinjika ndikukupatsani mphamvu

Yambani

• Dziperekeni nokha madzi a makangaza pamadzi oundana kuti mumwe chakumwa chotsitsimutsa masana. A akuwonetsa madzi a makangaza atha kusintha kuwonongeka kwa erectile.
• Pangani saladi yanu ya sipinachi ya walnut pop poponya pang'ono pamiyala yokoma ndi yowawasa.
• Onjezerani ma antioxidants ang'onoang'ono koma amphamvu kwa bambo ghanoush wopanga.

5. Zolemba

Tiyeni tiyambe ndi mfundo yosangalatsa: Mawu oti "avocado" amachokera ku mawu achi Aztec otanthauza "testicle."

Zosangalatsa pambali, ma avocadi ndiabwino kwenikweni pamachende, kapena zomwe zimatuluka. Zosinthasintha komanso zopatsa thanzi, ma avocado amakhala ndi vitamini E. Vitamini E ndi antioxidant yofunika kwambiri yomwe imachulukitsa mitsempha yamagazi, yomwe imatha kuchepetsa chiopsezo cha matenda amtima. Zikhozanso kuwononga umuna wa DNA.

Mapepala amakhalanso olemera mu:

• vitamini B-6, yomwe imathandiza kuti dongosolo lanu lamanjenje liziyenda bwino
• potaziyamu, yomwe imathandizira libido yanu komanso mphamvu
• monounsaturated oleic acid, yomwe imathandizira kufalikira ndipo imapangitsa mtima wanu kukhala wathanzi

Yambani

• Vitamini E imakhudzidwa kwambiri ndi kutentha ndi mpweya, motero ndi bwino kudya ma avocado anu yaiwisi.
• Sonkhanitsani pa chotupitsa chanu.
• Ikani izo mu saladi anu akale.
• Pangani kuchokera pamenepo.

Ndibwino kuti mupewe kukoka mozama mwakuya, monga ma frocococ tempura kapena ma roll a mazira a avocado. Izi ndichifukwa choti kutentha kumachepetsa thanzi lawo.

Kodi muyenera kupewa mabatani odulira masiku?

Kuti mukhalebe pamtambo wachisanu ndi chiwiri, khalani ndi kuwala kwanu mutagonana, ndipo pewani kugwa, Lo amalimbikitsa kuti mupewe zakudya zopangidwa. "Ndikofunika kuchepetsa zakudya zomwe zili ndi mchere komanso shuga wambiri, komanso kuwunika momwe mafuta amagwiritsidwira ntchito kuti magazi aziyenda bwino komanso kuyenda bwino," akuuza Healthline.

Galasi la vinyo wokondana, wokhalitsa ndi kuvina kosakhwima. Kumbali imodzi, zingapangitse mtima wanu kupopera ndi ma antioxidants. Koma zochuluka zingakupangitseni kugona. Kafukufuku wapezanso kuti anthu anali ndi mwayi wofotokoza zakusagonana komanso kudzimvera chisoni pambuyo poti amwa mowa.

Ngakhale anthu ambiri, malinga ndi zotsatira za Lifesum, adasankha mkate ndi tchizi, ndizovuta kunena momwe zakudyazi zimathandizira libido yakugonana, popeza amadziwika kuti amayambitsa kukokana ndi gasi.

Zachidziwikire, zotsatirazi zimadalira anthu: Nkhani ya 2015 Time inanena kuti okonda tchizi okazinga amakhala ndi zogonana zochulukirapo, pomwe kafukufuku wa 2018 adapeza kulumikizana pakati pamankhwala ocheperako ndikuchepetsa kuchepa kwa erectile.

Ponseponse, zawonetsa kuti iwo omwe amakonda zakudya zopangidwa ndi mtedza, nsomba zokhala ndi omega-3 fatty acids, zipatso, ndi masamba obiriwira nthawi zambiri amakhala olimbikira, amafuna kulimbikitsidwa, komanso kusangalala ndi kugonana. Kusangalala ndi chilakolako chogonana kumaphatikizapo zinthu zambiri - makamaka kukumbukira momwe mumadzidyetsera mukakhala kukhitchini.

"Poyambira tsiku lanu ndi zakudya zonse zomwe zili ndi michere yambiri yazakudya, ma antioxidants amphamvu, ndi mavitamini omwe amachititsa kuti thupi lanu likhale ndi mahomoni ogonana, muyenera kukhala ndi mphamvu zoyambira kapena kuvomera zokhumba za okondedwa anu zakugonana," Lo akuti.

Janet Brito ndi katswiri wokhudzana ndi kugonana ndi AASECT yemwenso ali ndi layisensi yama psychology and social work. Anamaliza kuyanjana kwawo ku University of Minnesota Medical School, imodzi mwamapulogalamu ochepa aku yunivesite padziko lapansi ophunzitsidwa zakugonana. Pakadali pano, amakhala ku Hawaii ndipo ndi amene adayambitsa Center for Health and Reproductive Health. Brito watchulidwa m'malo ambiri ogulitsira, kuphatikiza The Huffington Post, Thrive, ndi Healthline. Fikirani kwa iye kudzera mwa iye tsamba la webusayiti kapena kupitirira Twitter.