Ukudla nokuvuka komthondo: lokho ucwaningo olukushoyo ngokudla ne-ED
Ucwaningo nemithombo esiyisebenzisile kubalwe ekugcineni. Akubuyekezwanga ngudokotela. Inqubomgomo yokuhlela
Ukudla okuningi kuthiwa kuqinisa amandla obudoda. Yikuphi kukho okuye kwacwaningwa ngempela? Nakhu ukudla ngakunye, ucwaningo olungemuva kwakho nokuthi lufinyelela kuphi.
Akukho kudla okuye kwafakazelwa ukuthi kuqinisa ukuvuka komthondo kukodwa. Lokho ucwaningo olukuhlobanisa nokuvuka komthondo yindlela yokudla: imifino eminingi, izithelo, ubhontshisi, amantongomane, inhlanzi namafutha omnqumo (ukudla kwaseMediterranean). Ocwaningweni lwaseMelika lwamadoda acishe abe yizi-21 000, amadoda angaphansi kweminyaka engama-60 okudla kwawo kwakusondele kakhulu kule ndlela ayene-ED encane ngo-22%. Ukulungisa ukudla kwakho kwansuku zonke kuhambisana nocwaningo kangcono kunokudla inani elikhulu lokudla okukodwa.
Okuqukethwe
Ukudla ngokubuka kanye
Ubufakazi “obuqinile” busho ucwaningo olulawulwayo noma ucwaningo olukhulu lwesikhathi eside; “obulinganiselwe” busho ikakhulukazi ucwaningo oluncane, noma ucwaningo lwezilwane noma lokugeleza kwegazi kuphela.
| Ukudla (isakhi) | Lokho ucwaningo olwakuthola | Ubufakazi |
|---|---|---|
| Ukudla kohlobo lwaseMediterranean (imifino, ubhontshisi, inhlanzi, amafutha omnqumo) | I-ED encane emadodeni adla kanjalo; ocwaningweni lweminyaka emi-2, amadoda amaningi aba namaphuzu amahle okuvuka komthondo | Obuqinile |
| Amajikijolo nezithelo ezisawolintshi (ama-flavonoid) | Cishe i-ED encane ngo-10% emadodeni adla kakhulu | Obumaphakathi (bokubheka) |
| Ama-pistachio namanye amantongomane (i-arginine, amafutha) | Amaphuzu enyuka ocwaningweni oluncane lwama-pistachio; awukho umehluko ocwaningweni olulawulwayo lwezinsizwa eziphilile | Obulinganiselwe |
| Ama-oyster, inyama ebomvu, amantongomane (i-zinc) | Kuhlobene nehomoni yesilisa emadodeni antula i-zinc; abukho ubufakazi bokuthi okwengeziwe kusiza amadoda asevele ethola okwanele | Obulinganiselwe |
| Ikhabe, ikhabe elimnandi (i-citrulline) | Ucwaningo oluncane lwezithasiselo ze-citrulline lwabika ukuvuka komthondo okuqinile ku-ED encane; cishe alukho ucwaningo lokudla uqobo | Obulinganiselwe |
| I-beetroot, isipinashi (i-nitrate) | Umfutho wegazi ophansi ocwaningweni oluningi; cishe alukho ucwaningo nge-ED uqobo | Obuqinile emfuthweni wegazi, obulinganiselwe ku-ED |
| Ugaliki nokunye ukudla kwendabuko “kwamandla obudoda” | Idumela elidala, kodwa cishe alukho ucwaningo nge-ED noma ukuvuka komthondo | Cishe abukho |
Qala ngokudla konke
- Indlela
- Kwaqhathaniswa iqembu elaqeqeshwa ukushintshela ekudleni kwaseMediterranean (amadoda angama-35) neqembu elathola iseluleko esijwayelekile ngokudla kuphela (amadoda angama-30)
- Okutholakele
- Ngemuva kweminyaka emi-2, amadoda ayi-13 (37%) eqenjini laseMediterranean ayenamaphuzu okuvuka komthondo angama-22 noma ngaphezulu, kuqhathaniswa namadoda ama-2 (7%) eqenjini lokuqhathanisa
- Isixwayiso
- Ucwaningo oluncane esikhungweni esisodwa e-Italy, lwamadoda ane-metabolic syndrome kuphela
Ocwaningweni olwalandela amadoda aseMelika ayizi-21 469 cishe iminyaka eyi-11 (Bauer nabanye, 2020), amadoda angaphansi kweminyaka engama-60 okudla kwawo kwakusondele kakhulu endleleni yaseMediterranean ayenamathuba amancane ngo-22% okuthola i-ED kunalawo ayekude kakhulu nayo. Ukuvuka komthondo kuncike egazini eligelezela emithanjeni emincane yomthondo, ngakho ukudla okuhle emithanjeni yegazi kucatshangwa ukuthi kubalulekile nasekuvukeni komthondo.
Izithelo nemifino
Ocwaningweni olwalandela amadoda aseMelika ayizi-25 096 iminyaka eyi-10 (Cassidy nabanye, 2016), amadoda adla kakhulu ama-anthocyanin (atholakala kuma-blueberry namanye amajikijolo) nama-flavanone (atholakala kowolintshi nakwezinye izithelo ezisawolintshi) ayenamathuba amancane ngo-10% okuthola i-ED kunamadoda adla kancane kakhulu. Amadoda adla izithelo eziningi angase ahluke nakweminye imikhuba efana nokuzivocavoca, ngakho lokhu akunakuthiwa kungenxa yezithelo kuphela.
Amantongomane
Ocwaningweni lapho amadoda ayi-17 ane-ED adla ama-pistachio angu-100 g ngosuku amasonto ama-3 (Aldemir nabanye, 2011), amaphuzu okuvuka komthondo enyuka, kodwa lalingekho iqembu lokuqhathanisa. Ocwaningweni olulawulwayo lapho izinsizwa eziphilile zadla ama-walnut, ama-almond nama-hazelnut nsuku zonke (Salas-Huetos nabanye, 2019), kwakungekho mehluko ekuvukeni komthondo. Kunengqondo ukuthatha amantongomane njengengxenye eyodwa yokudla okuhle.
Ngokwesakhi
- I-zinc: iningi kuma-oyster, enyameni yenkomo nasesibindini. I-zinc ephansi iye yahlobaniswa nehomoni yesilisa ephansi (Prasad nabanye, 1996).
- I-citrulline ne-arginine: ama-amino acid atholakala ekhabeni, enyameni, enhlanzini nase-soya. Anesandla ekwandiseni imithambo yegazi. Ucwaningo oluncane lwamadoda angama-24 ane-ED encane lwabika ukuvuka komthondo okuqinile ngezithasiselo ze-citrulline (Cormio nabanye, 2011).
- I-nitrate: itholakala ku-beetroot nasemifinweni enamaqabunga efana nesipinashi. Umzimba uyiguqula ibe yi-nitric oxide, eyandisa imithambo yegazi; iye yahlobaniswa nomfutho wegazi ophansi (Siervo nabanye, 2013).
Ngaphambi kokucabanga ngezithasiselo, bheka ukuthi uthola malini ekudleni. Izithasiselo yimikhiqizo yokudla futhi azisona isikhundla sokwelashwa.
Okufanele ukunciphise
- Ukuphuza kakhulu: kwenza ukuvuka komthondo kube nzima ngalowo mzuzu futhi, ngokuhamba kwesikhathi, kuthinte amahomoni abesilisa nezinzwa.
- Inyama ecutshunguliwe eningi, ukudla okuthosiwe neziphuzo ezinoshukela: lokhu kuthinta isisindo, ushukela osegazini nemithambo yegazi.
- Ukubhema: akukhona ukudla, kodwa kulimaza imithambo yegazi futhi kuhlobene kakhulu ne-ED.
Ubonane nini nodokotela
Uma inkinga iqhubeka ngemuva kokushintsha ukudla kwakho, noma ukuvuka komthondo kwaba nzima ngokuzumayo, bonana nodokotela wezinso nomchamo, umtholampilo wezempilo yabesilisa noma udokotela wakho. I-ED ingaba wuphawu lwesifo sikashukela, umfutho wegazi ophakeme noma isifo senhliziyo. Uma ukuhlolwa kwempilo kukhombe inkinga noshukela osegazini noma i-cholesterol, kusho ngasikhathi sinye.
Imibuzo evame ukubuzwa
Yikuphi ukudla okuhle ekuvukeni komthondo?
Ucwaningo lukhomba endleleni ephelele yokudla kwakho kunokudla okukodwa. Ucwaningo lwesikhathi eside lwathola i-ED encane emadodeni okudla kwawo kwakusondele endleleni yokudla yaseMediterranean: imifino eminingi, izithelo, ubhontshisi, amantongomane, inhlanzi namafutha omnqumo, nenyama ebomvu noma ecutshunguliwe encane.
Ingabe amantongomane makahle nge-ED?
Ocwaningweni lapho amadoda ayi-17 ane-ED adla ama-pistachio angu-100 g ngosuku amasonto ama-3, amaphuzu okuvuka komthondo enyuka, kodwa lalingekho iqembu lokuqhathanisa. Ocwaningweni olulawulwayo lapho izinsizwa eziphilile zadla amantongomane axubile nsuku zonke, kwakungekho mehluko ekuvukeni komthondo.
Ingabe kukhona ukudla okwandisa amandla ocansi?
Akukho kudla okuye kwafakazelwa ukuthi kuqinisa ukuvuka komthondo kukodwa. Lokho ucwaningo olukuhlobanisa nokuvuka komthondo yindlela yokudla esondele ekudleni kwaseMediterranean, nokudla okunempilo kanye nokuzivocavoca ukuze wehlise isisindo. Ukulungisa ukudla kwakho kwansuku zonke kuhambisana nocwaningo kangcono kunokuthembela kuma-oyster noma kunoma yikuphi okunye ukudla okukodwa.
Ingabe kufanele ngithathe izithasiselo zokuvuka komthondo?
Izithako ezifana ne-arginine ne-citrulline ziye zacwaningwa, kodwa ucwaningo olukhulu nolwethembekile luyindlala, futhi izithasiselo azisona isikhundla somuthi. Uma uthatha esisodwa, khetha umkhiqizo onezithako nemithamo ebhalwe ngokucacile, futhi ugweme imithi engabhalisiwe noma imikhiqizo okuqukethwe kwayo kungacacile.
Imithombo
- 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