Abinci da aikin tashin azzakari: abin da bincike ya ce game da abinci da matsalar tashin azzakari
An lissafa nazarce-nazarce da majiyoyin da muka yi amfani da su a ƙarshe. Likita bai duba ba. Manufar edita
Ana cewa abinci da yawa suna ƙara ƙarfin maza. Waɗanne ne aka yi nazari a kansu a zahiri? Ga kowane abinci, binciken da ke bayansa da iyakar da ya kai.
Ba a tabbatar da wani abinci guda da ke ƙara tashin azzakari shi kaɗai ba. Abin da bincike ke danganta da aikin tashin azzakari shi ne tsarin cin abinci: kayan lambu, ʼyaʼyan itace, wake, gyaɗa da goro, kifi da man zaitun da yawa (tsarin abinci na Bahar Rum). A wani nazari a Amurka na kusan maza 21,000, maza ƙasa da shekaru 60 waɗanda abincinsu ya fi kusanci wannan tsari sun sami ƙarancin matsalar tashin azzakari da kashi 22%. Gyara abincinka na kullum ya fi dacewa da bincike fiye da cin wani abinci guda da yawa.
Abubuwan ciki
Abinci a taƙaice
Shaida "mai ƙarfi" tana nufin gwaje-gwaje masu rukunin kwatantawa ko manyan nazarce-nazarce na dogon lokaci; "taƙaitacciya" tana nufin galibi ƙananan nazarce-nazarce, ko nazarce-nazarce a dabbobi ko na kwararar jini kawai.
| Abinci (sinadari) | Abin da nazarce-nazarce suka gano | Shaida |
|---|---|---|
| Tsarin abinci na Bahar Rum (kayan lambu, wake, kifi, man zaitun) | Ƙarancin matsalar tashin azzakari a mazan da ke cin abinci haka; a gwajin shekaru 2, ƙarin maza sun sami maki mai kyau | Mai ƙarfi |
| Berries da lemu (flavonoids) | Kusan kashi 10% ƙarancin matsalar a mazan da suka fi ci | Matsakaiciya (na lura) |
| Pistachio da sauran goro (arginine, mai) | Maki ya tashi a ƙaramin nazarin pistachio; babu bambanci a gwaji mai rukunin kwatantawa na matasa maza masu lafiya | Taƙaitacciya |
| Oysters, jan nama, goro (zinc) | Alaƙa da hormone na maza a mazan da ke da ƙarancin zinc; babu hujjar cewa ƙari yana taimaka wa waɗanda suke samun isasshe | Taƙaitacciya |
| Kankana, guna (citrulline) | Ƙaramin nazari na ƙarin citrulline ya bayar da rahoton tashi mai ƙarfi a matsalar mai sauƙi; kusan babu nazari a kan abincin kansu | Taƙaitacciya |
| Beetroot, alayyaho (nitrate) | Rage hawan jini a nazarce-nazarce da yawa; kusan babu nazari a kan matsalar tashin azzakari kanta | Mai ƙarfi ga hawan jini, taƙaitacciya ga matsalar |
| Tafarnuwa da sauran abincin "ƙarfin maza" na gargajiya | Suna da daɗaɗɗen suna, amma kusan babu nazari a kan matsalar tashin azzakari | Kusan babu |
Ka fara da abinci gaba ɗaya
- Hanya
- An kwatanta rukunin da aka jagoranta don komawa tsarin abinci na Bahar Rum (maza 35) da rukunin da aka ba shawarar abinci ta gaba ɗaya kawai (maza 30)
- Sakamako
- Bayan shekaru 2, maza 13 (37%) a rukunin Bahar Rum sun sami makin aikin tashin azzakari na 22 ko fiye, idan aka kwatanta da maza 2 (7%) a rukunin kwatantawa
- Abin lura
- Ƙaramin gwaji a cibiya ɗaya a Italiya, ga maza masu metabolic syndrome kawai
A wani nazari da ya bi maza 21,469 a Amurka na kusan shekaru 11 (Bauer da wasu, 2020), maza ƙasa da shekaru 60 waɗanda abincinsu ya fi kusanci tsarin Bahar Rum sun sami ƙarancin yiwuwar samun matsalar tashin azzakari da kashi 22% fiye da waɗanda suka fi nisa da shi. Tashin azzakari ya dogara ne da jini yana shiga ƙananan jijiyoyin jini na azzakari, don haka ana ganin abincin da ke da kyau ga jijiyoyin jini yana da muhimmanci ga tashin azzakari ma.
ʼYaʼyan itace da kayan lambu
A wani nazari da ya bi maza 25,096 a Amurka na shekaru 10 (Cassidy da wasu, 2016), mazan da suka fi cin anthocyanins (da ake samu a blueberries da sauran berries) da flavanones (da ake samu a lemu da makamantansu) sun sami ƙarancin yiwuwar samun matsalar tashin azzakari da kusan kashi 10% fiye da waɗanda suka fi ƙarancin ci. Mazan da ke cin ʼyaʼyan itace da yawa na iya bambanta a wasu ɗabiʼu kamar motsa jiki, don haka ba za a iya danganta wannan ga ʼyaʼyan itace kaɗai ba.
Gyaɗa da goro (nuts)
A wani nazari inda maza 17 masu matsalar tashin azzakari suka ci gram 100 na pistachio a kullum na makonni 3 (Aldemir da wasu, 2011), makin aikin tashin azzakari ya tashi, amma babu rukunin kwatantawa. A wani gwaji mai rukunin kwatantawa inda matasa maza masu lafiya suka ci walnuts, almonds da hazelnuts a kullum (Salas-Huetos da wasu, 2019), babu bambanci a aikin tashin azzakari. Yana da kyau a ɗauki goro a matsayin wani ɓangare na abinci mai kyau.
Bisa ga sinadari
- Zinc: yana da yawa a oysters, naman shanu da hanta. An danganta ƙarancin zinc da ƙarancin hormone na maza (Prasad da wasu, 1996).
- Citrulline da arginine: amino acids da ake samu a kankana, guna, nama, kifi da waken soya. Suna taka rawa wajen faɗaɗa jijiyoyin jini. Ƙaramin nazari na maza 24 masu matsalar tashin azzakari mai sauƙi ya bayar da rahoton tashi mai ƙarfi da ƙarin citrulline (Cormio da wasu, 2011).
- Nitrate: ana samunsa a beetroot da ganyaye kamar alayyaho. Jiki yana mayar da shi nitric oxide, wanda ke faɗaɗa jijiyoyin jini; an danganta shi da rage hawan jini (Siervo da wasu, 2013).
Kafin ka yi tunanin ƙarin sinadarai, ka duba yawan da kake samu daga abinci. Ƙarin sinadarai kayan abinci ne kuma ba madadin magani ba ne. Ka guji "maganin ƙarfin maza" na kasuwa ko na titi da ba a san abin da ke cikinsa ba.
Abin da za ka rage
- Yawan shan barasa: yana sa tashin azzakari ya yi wuya a lokacin, kuma bayan lokaci yana shafar hormone na maza da jijiyoyin jiki.
- Yawan naman da aka sarrafa, soyayyen abinci da abubuwan sha masu suga: suna shafar nauyi, sugan jini da jijiyoyin jini.
- Shan taba: ba abinci ba ne, amma yana lalata jijiyoyin jini kuma yana da alaƙa mai ƙarfi da matsalar tashin azzakari.
Lokacin ganin likita
Idan matsalar ta ci gaba bayan ka gyara abincinka, ko tashin azzakari ya yi wuya farat ɗaya, ka ga likitan mafitsara da lafiyar maza (urologist), asibitin lafiyar maza ko likitanka. Matsalar tashin azzakari na iya zama alamar ciwon suga, hawan jini ko cutar zuciya. Idan gwajin lafiya ya nuna matsala a sugan jininka ko kitsen jininka, ka ambata shi a lokaci ɗaya.
Tambayoyin da ake yawan yi
Waɗanne abinci ne ke da kyau ga tashin azzakari?
Bincike yana nuna tsarin abincinka gaba ɗaya ne ba wani abinci guda ba. Wani nazari na dogon lokaci ya sami ƙarancin matsalar tashin azzakari a mazan da abincinsu ya kusanci tsarin Bahar Rum (Mediterranean): kayan lambu, ʼyaʼyan itace, wake, gyaɗa da goro, kifi da man zaitun da yawa, da ƙarancin jan nama ko naman da aka sarrafa.
Gyaɗa da goro (nuts) suna da kyau ga matsalar tashin azzakari?
A wani nazari inda maza 17 masu matsalar tashin azzakari suka ci gram 100 na pistachio a kullum na makonni 3, makin aikin tashin azzakari ya tashi, amma babu rukunin kwatantawa. A wani gwaji mai rukunin kwatantawa inda matasa maza masu lafiya suka ci gauraye na goro a kullum, babu bambanci a aikin tashin azzakari.
Akwai abincin da ke ƙara ƙarfin jimaʼi?
Ba a tabbatar da wani abinci guda da ke ƙara tashin azzakari shi kaɗai ba. Abin da bincike ke danganta da aikin tashin azzakari shi ne tsarin cin abinci mai kusanci na Bahar Rum, da abinci tare da motsa jiki don rage nauyi. Gyara abincinka na kullum ya fi dacewa da bincike fiye da dogaro da wani abinci guda.
Ya kamata in sha ƙarin sinadarai (supplements) don tashin azzakari?
An yi nazari a kan sinadarai kamar arginine da citrulline, amma manyan nazarce-nazarce masu inganci kaɗan ne, kuma ƙarin sinadarai ba madadin magani ba ne. Idan ka sha ɗaya, ka zaɓi kaya mai bayyana sinadarai da yawansu a fili. Ka guji "maganin ƙarfin maza" na kasuwa ko na titi da magungunan da ba su da lasisi: ba a san abin da ke cikinsu ba, kuma suna iya cutar da lafiyarka. Ka duba cewa kaya yana da rajista a hukumar kula da magunguna ta ƙasarka (misali NAFDAC a Najeriya).
Manazarta
- Bauer SR, et al. Association of Diet With Erectile Dysfunction Among Men in the Health Professionals Follow-up Study. JAMA Netw Open. 2020;3(11):e2021701. jamanetwork.com/journals/jamanetworkopen/fullarticle/2772916
- Esposito K, et al. Mediterranean diet improves erectile function in subjects with the metabolic syndrome. Int J Impot Res. 2006;18(4):405-410. www.nature.com/articles/3901447
- Cassidy A, Franz M, Rimm EB. Dietary flavonoid intake and incidence of erectile dysfunction. Am J Clin Nutr. 2016;103(2):534-541. www.urotoday.com/recent-abstracts/men-s-health/erectile-dysf
- Aldemir M, et al. Pistachio diet improves erectile function parameters and serum lipid profiles in patients with erectile dysfunction. Int J Impot Res. 2011;23(1):32-38. naturalmedicinejournal.com/journal/pistachio-nuts-and-erecti
- Salas-Huetos A, et al. Effect of nut consumption on erectile and sexual function in healthy males: a secondary outcome analysis of the FERTINUTS randomized controlled trial. Nutrients. 2019;11(6):1372. nutritionfacts.org/video/mixed-nuts-put-to-the-test-for-erec
- Prasad AS, et al. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344-348. pubmed.ncbi.nlm.nih.gov/8875519/
- Cormio L, et al. Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology. 2011;77(1):119-122. pubmed.ncbi.nlm.nih.gov/21195829/
- Siervo M, et al. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013;143(6):818-826. doi.org/10.3945/jn.112.170233