[스크랩] "정자왕" 만들어주는 8가지 음식

 

 

 

"정자왕" 만들어주는  8가지 음식

The healthy sperm diet:

From pomegranate to dark chocolate, we reveal the 10 foods that boost male fertility (and why it's time to ditch the coffee)

 

운동이나 식단조절 등 꾸준한 몸관리는 건강한 정자를 만드는 데 필수적이다. 

전문가들은 정자 수가 많은 것보다 정자의 질이 좋은 것이 더 중요하다고 강조한다.

비타민 C와 E, 아연, 엽산은 정자의 DNA를 보호하고 나이 든 남성의 정자를 활성화시키는 데 도움을 준다.

 반대로 당분이나 지방이 많은 음식이나 흡연, 음주 등은 정자의 건강을 해칠 수 있기 때문에 가급적이면 피하는 것이 좋다.

데일리메일은 식품영양사 이사벨라 오버트의 말을 인용해 정자수를 늘리고 정자 운동성을 증가시켜주는 최고의 식품에 대해 소개했다.

 

 

 1.토마토 TOMATOES 

 토마토에 붉은색을 띠게 하는 성분인 리코펜이 정자수를 늘리고 건강한 정자를 형성하는데 도움이 되는 것으로 알려져 있다. 또한 토마토는 노화를 방지하는 항산화제를 다량 포함하고 있어 몸의 세포를 건강하게 유지시킨다.

 

 

 

2.호두WALNUTS

 호두에는 오메가3-지방산이 풍부하게 들어있는데 이 성분이 정자의 모양과 크기를 좋게 만들고, 정자의 운동성을 증가시키는 역할을 한다. 또한 비타민E가 풍부해 노화를 예방하고 몸 안에 있는 힘을 발산시키는 역할도 하기 때문에 남성에게 더욱 좋다.

 

 

3.호박씨 PUMPKIN SEEDS

 호박씨에는 아연이 다량 함유돼 있다. 아연은 정자를 만들어 내는데 필수적인 성분이다. 또한 아연은 남성호르몬 생성을 늘리고 정자의 활동력을 높인다. 호박씨는 날것으로 먹거나 스무디 등과 함께 먹으면 더욱 좋다.

 

4.렌틸콩 LENTILS

아연과 엽산이 무엇보다 풍부하게 들어있다. 엽산은 정자와 난자의 DNA 손상을 방지하는 역할을 한다. 또한 렌틸콩에는 식이섬유, 칼륨, 철분, 비타민B 등 각종 영양소가 풍부하게 들어 있어 훌륭한 항산화 식품으로 꼽힌다.

 

 

 

5.블루베리 BLUEBERRIES

 블루베리에는 케르세틴 등 강력한 항산화 물질이 다량 함유돼 있다. 케르세틴은 정자의 질과 활동력을 높여주고 레즈베라트롤은 정자의 수를 늘리는 데 도움을 준다. 하루 한 줌 견과류와 함께 먹으면 더욱 좋다.

 

 

 

6.물 WATER

정자의 질을 향상시키는 가장 간단한 방법 중 하나가 바로 '물 마시기'다. 물을 많이 마시는 것이 정자 생성에 도움을 준다.

 

 

 

7.석류 POMEGRANATES

 석류의 항산화 기능은 혈관을 확장시키며, 테스토스테론 수치를 높인다. 또한 정자의 질을 좋게 만들고 석류를 먹으면 남녀모두 성욕을 높아질 수 있다.

 

 

 

8. 다크초콜릿DARK CHOCOLATE

다크 초콜릿을 매일 먹는 사람은 안 먹는 사람에 비해 성욕구와 성기능이 뛰어나다는 연구결과가 있다. 초콜릿 속의 플라보노이드 성분이 혈액 순환을 좋게 해 성생활을 향상시킨다.

 

 

 

 

정자수를 줄이는 해로운 식품

 

커피 등 카페인이 든 음료나 다이어트 음료는 정자 수를 줄이고 정자의 DNA를 손상시키므로 피하는 것이 좋다.

9,CAFFEINE, 10,DIET DRINKS

 

 

 

 

 

The healthy sperm diet: From pomegranate to dark chocolate, we reveal the 10 foods that boost male fertility (and why it's time to ditch the coffee)

 

'Causes include poor nutrition, pollutants such as smoking, environmental chemicals and poor detoxification processes by the body.

'Semen normally contains antioxidants to protect sperm against free radicals and if in some way this natural defence system is impaired, the effect on sperm can be extremely damaging. 

'Therefore it is essential both to remove potential causes of free radical damage and to eat a diet high in antioxidants.' 

 

Tomatoes contain the antioxidant lycopene which protects sperm against damage

From lentils to dark chocolate, here she reveals the best foods for male fertility...

TOMATOES 

Tomatoes are one of the best food sources of the antioxidant lycopene. 

There have been several studies undertaken on lycopene and male fertility and it has been found to significantly improve motility (the sperms ability to swim), activity and structure of sperm. 

Lycopene is more available in cooked or processed tomatoes, so use tomato puree for a real hit and add olive oil to aid absorption of this fat-soluble antioxidant. 

 

WALNUTS

Walnuts are rich in omega 3 fatty acids and according to a study by the Society for the Study of Reproduction eating 2.5 oz or around 75g of walnuts (about a handful) daily is linked with increased sperm vitality, motility and morphology (the sperms size and shape). 

They’re a great way to add flavour and crunch to salads or as a nutritious mid afternoon snack to help manage blood sugar levels.

PUMPKIN SEEDS

Pumpkin seeds are high in zinc which plays an important role in sperm development and testosterone production. 

They are also rich in several other essential minerals and vitamins. Choose raw, organic pumpkin seeds for optimal nutritional value and sprinkle into cereals, salads and smoothies.

LENTILS

Lentils are one of the richest food sources of folate (natural folic acid) which is just as important for male fertility as it is for female fertility. 

It has been found that men who have a lower intake of folate from their diet have higher rates of chromosomal abnormalities in their sperm. 

 

Pumpkin seeds are high in zinc which plays an important role in sperm development and testosterone production

Lentils are also a great vegetarian source of protein and fibre. Try Asian spiced lentils with grilled cod … a delicious and nutritious combination.

BLUEBERRIES

Blueberries are wonderful source of powerful, anti-inflammatory antioxidants including quercetin and resveratrol. 

Studies show that quercetin can help in maintaining healthy sperm parameters including motility and quality and resveratrol has been found to improve sperm count and motility. 

 

Resveratrol, an antioxidant found in blueberries, has been found to improve sperm count and motility

Include a handful of blueberries daily, they’re delicious whizzed up in a smoothie or sprinkled over Greek yoghurt and topped with a little good quality granola and some chopped walnuts. 

WATER

One of the simplest ways of improving sperm count and quality is to drink enough water. 

Semen is water based and so drinking more water can help improve sperm production

Semen is water based and increasing liquid consumption can help increase the ejaculate and improve sperm production. 

Ensure it is more water that you are consuming, caffeine is a diuretic and soft drinks may be linked with lowering sperm counts.

POMEGRANATES

Pomegranate has long been considered a superfood due to its high antioxidant content which can improve blood circulation, reduce the risk of cardiovascular disease and lower inflammation.

Research shows that pomegranate causes surges in testosterone, improves sperm quality and increases sex drive and mood in both sexes. 

A Turkish study showed that rats fed pomegranate juice daily for seven weeks showed an increase in the production of antioxidants that help protect the vulnerable fatty acids in sperm against oxidation. 

Drink a glass of good quality, 100 per cent pomegranate juice daily.

DARK CHOCOLATE

Dark chocolate is a rich source of the amino acid L-arginine which studies show can increase the volume of ejaculate and improve sperm count and motility.  

The darker the chocolate, the better – try the delicious bittersweet 85 per cent dark chocolate. A little goes a long way.

 

Dark chocolate is a rich source of the amino acid L-arginine which can increase the volume of ejaculate

 

 

...AND TWO THINGS TO GIVE UP:

CAFFEINE 

Although studies seem to show that caffeine does not adversely affect sperm count, the ability to swim or the shape of the sperm, an American study found that higher caffeine consumption appears to reduce the chances of a clinical pregnancy during IVF.

So (both partners) try and keep to one (decent) cup of coffee daily.

DIET DRINKS

Research shows that aspartame (sweetener widely used in diet drinks) is linked with lower sperm count and can contribute to sperm DNA damage. 

Don’t rush out and buy the full fat version though as the high sugar content is not good news and research shows that men who consume more soft drinks of any kind tend to have lower sperm counts.

This article originally appeared and has been reproduced with the permission of Healthista. 

 

Avoid coffee, as higher caffeine consumption appears to reduce the chances of a clinical pregnancy during IVF

Isabelle Obert says diet can improve sperm and egg quality

 

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