Cunto wanaagsan ayaa lama huraan u ah shahwo caafimaad qaba. Sida lagu sheegay daraasad lagu daabacay joornaalka Bacriminta iyo dhalmada, qaadashada nafaqooyinka sida fitamiin C, E, folate iyo zinc ayaa kor u qaadi kara tayada shahwada.
Halkan ka akhriso 7 cunto oo ay tahay inaad cuntid si aad u hesho shahwo caafimaad leh.
Yaanyada
Maadada lagu magacaabo lycopene ayaa la ogaaday in ay si weyn sare ugu qaado tayada shahwada iyadoo yaanyadu ay tahay mid ka mid ah ilaha ugu wanaagsan ee laga helo lycopene. Lycopene waxay kor u qaadi kartaa tirada shahwada ilaa 70%.
Lohodka
Lohodka waa il wanaagsan oo laga helo maadada zinc taasoo la ogaaday inay kordhiso wax soo saarka shahwada iyo awoodda shahwada. Daraasad lagu daabacay joornaalka Fertility and Sterility ayaa lagu ogaaday in ragga maalin walba qaata zinc sulphates ay arkeen koror boqolkiiba 74 ah tirada shahwada 26 toddobaad kadib.
Nooc kamida Lowska
Walnuts waa nooc kamida Lowska waxa uu qani ku yahay omega 3 fatty acids iyadoo cilmi baadhis ay samaysay Society for Study of Reproduction lagu ogaaday in cunista 2.5 ama ku dhawaad 75g oo walnuts ah maalin kasta ay kordhiso dhaqdhaqaaqa shahwada, firfircoonida iyo qaab-dhismeedkeeda
Ukunta
Ukunta oo lagu daro cuntadaada waxay gacan ka geysan doontaa kor u qaadista tirada shahwada iyo bacriminteeda sababtoo ah ukumuhu waxay qani ku yihiin fiitamiinada kala ah, E, D, B6, B12, iron, copper iyo waxyaabaha kale ee kor u qaada shahwada sida maadada zinc..
Kalluunka Salmon lagu magacaabo
Salmon ama kalluunka kale ee dufanka leh sida mackerel, sardines iyo tuna waa in lagu daraa cuntadaada si ay shahwadaada u noqoto mid caafimaad leh sababtoo ah waxaa kallunkan ka buuxo omega 3 fatty acids oo la og yahay inay sare u qaadaan tayada shahwada ragga.
Biyo
Cabista biyo kugu filan waa hab kale oo lagu hagaajiyo tirada iyo tayada shahwadaada.
Shahwadu waa biyo marka la eego sidaa darteed inaad biyo kugu filan cabtid waxay gacan ka geysan doontaa horumarinta wax soo saarka shahwada.
Hilibka Lo,da
Ku darista hilibka lo’da cuntadaada waxay gacan ka geysan doontaa kor u qaadida wax soo saarka shahwada iyo tayadeeda sababtoo ah nafaqo loo yaqaan L-carnitine ayaa laga helo hilibka lo’da.
Daraasad ay samaysay Akadeemiyada Yurub ee Andrology waxay ogaatay in ragga ku kabtay cuntadooda naaqada L-carnitine ay kordhiyeen awoodda shahwada iyo dhaqdhaqaaqeeda si aad ah.
