Masibhekane nakho: ubani ongafuni i-sex drive enempilo? Phela, i-sex drive esebenzayo ixhunywe nobumnandi (duh!), ukukhulula ubuhlungu, ukulawula isinye, ukulala okungcono, nokuningi. Yebo, impilo yocansi eqinile ibuye ikhulise ukusondelana nomlingani wakho. Win, win, win. Sekushiwo lokho, kungokwemvelo ukuzwa ukushintshashintsha kwe-libido yakho. Eqinisweni, kungenzeka ukuthi usesikhathini sokupela esomile. Ungakhathazeki—ziningi izindlela zokwenza impilo yakho yocansi ibe mnandi! Kuhlanganisa, ukuzindla. Kodwa uma kuziwa ekuthuthukiseni i-sex drive yakho, ufuna futhi ukucabangela ukudla kwakho.
Phela, uthando ludinga amandla aqhubekayo. Ngaphezu kwalokho, akekho ofuna izinkinga zokugaya ukudla ekamelweni. Ingabe unciphisa ukudla okunjengoshukela namafutha avuthayo? Ingabe unciphisa ukuphuza kwakho utshwala? Zonke lezi zinto zithinta isifiso sakho socansi. Ngaphandle kokuchitha isikhathi, ake simbe ekudleni okwandisa i-libido.
Isithombe esifakiwe kungxoxo yethu no-Sanetra Nere Longno ka-Michelle Nash.
Edie Horstman
U-Edie ungumsunguli webhizinisi lokuqeqesha okunomsoco, Wellness with Edie. Ngesizinda sakhe nobuchule, ugxile kakhulu kwezempilo yabesifazane, okuhlanganisa ukuzala, ibhalansi yamahomoni, nempilo yangemva kokubeletha.
Izinzuzo Zokuphila Kocansi Okunempilo
Ucwaningo lukhombisa ukuthi ucansi luzuzisa kakhulu empilweni yethu. Ucansi luvula ama-neurotransmitters ahlukahlukene angathinti ubuchopho bethu kuphela kodwa nezinye izitho eziningana emizimbeni yethu. Ngamanye amazwi, izinzuzo zocansi zanda ngale kwekamelo lokulala. Kwabesifazane, izinzuzo zempilo yocansi enempilo zingabandakanya:
- Amasosha omzimba anempilo
- Iphansi le-pelvic eliqinile (elisiza ukugwema ukungakwazi ukuzithiba)
- Umfutho wegazi ophansi
- Impilo engcono yenhliziyo, okuhlanganisa nengozi ephansi yokuhlaselwa yinhliziyo
- Ukuzethemba okuthuthukisiwe
- Ukuncipha kokucindezeleka nokukhathazeka
- Ukwandisa i-libido
- Ukulala okungcono
- Ukuncishiswa kwengcindezi kukonke
Yini ebangela isifiso esinamandla sobulili?
Yini elawula i-libido yethu (ebuye ibizwe ngokuthi i-sex drive) empeleni iyiwebhu eyinkimbinkimbi yamathonya ebhayoloji, engqondo, kanye nezenhlalo namasiko. Amahomoni ethu adlala indima enkulu, futhi. Zonke lezi zinto ziyahlangana ukudala i-sex drive. Isifiso esinamandla socansi singahlotshaniswa nokuzivocavoca okujwayelekile, amazinga aphezulu e-dopamine, ukuzethemba okunengqondo, i-testosterone evamile, nokudla ukudla okwandisa isifiso socansi.
Ngakolunye uhlangothi, amazinga e-libido angathinteka kabi utshwala, izidakamizwa, ukukhathazeka, izifo, ukukhathala, ukuya esikhathini, izimo zokuphila, umlando wokuhlukumeza ngokocansi, amasiko enkolo, nokuningi.
Yebo, Kujwayelekile Ukuze I-Libido Yakho Iguquguquke
Njengoba nje ukunambitheka kwawo wonke umuntu, izifiso, nesifiso sokudla kuhluka, kanjalo kukhuthaza ubulili. Sonke sihlukile kulo mhlaba—izifiso zethu zobulili ziwumfanekiso wobuntu bethu. Ngokungangabazeki, kuqondwa kahle ukuthi i-libido iyahlukahluka phakathi kwabesilisa nabesifazane. Kodwa futhi iyaguquguquka kuzo zonke izinkathi zezimpilo zethu. Ekugcineni, i-libido yakho incike ezintweni eziningi. Cabanga: iminyaka, amazinga ehomoni, izinga lempilo, nokukhangwa umlingani wakho (ngokomzimba nangokomzwelo).
Asikwazi ukubeka inombolo—noma igama—kulokho i-libido “evamile” eyikho. Futhi ukuba ne-libido ephansi akusho ukuthi kufanelekele ukugula okungapheli. Nokho, xoxa nomhlinzeki wakho wezempilo uma ucabanga ukuthi une-libido ephansi. Ekugcineni, unamandla okunquma ukuthi uzizwa kanjani ngesifiso sakho sobulili—kanye nendlela ebuthinta ngayo ubuhlobo bakho. Lokhu akusho, kodwa ukuqhathanisa kuyisela lenjabulo. Okubona ku-HBO akulona iqiniso. Impilo yakho yocansi, izindinganiso zakho.
Ukudla Okunomsoco Kungakhuphula I-Libido Yakho
Ukuba nogqozi olunempilo lokuya ocansini kuhlobene nokuzizwa uphilile ngokomzimba nangokomzwelo, ngakho-ke akumangazi ukuthi ukudla okudlayo kunendima ekukhuliseni impilo yakho yocansi. Nakuba ukudla okwandisa inkanuko yobulili kungabamba iqhaza esifisweni esiqinile socansi, ucwaningo oluningi aluhlobene kakhulu ne-libido futhi luhlobene kakhulu nokusebenza kocansi.
Kunoma yikuphi, ukudla okunomsoco kungazuzisa impilo yakho yobulili ngezindlela eziningi, kuhlanganise nokuthuthukisa amandla akho ekamelweni. Ngaphezu kwalokho, ukudla ukudla okunothe ngemifino namaprotheni anomzimba omncane-nokudla okuncane okuqukethe ushukela namafutha agcwele-kungasiza futhi ukuvimbela ukuphazamiseka okuthinta i-libido yakho.
15 Ukudla Okwandisa Libido
Ngaphandle kokuzwakala njengerekhodi eliphukile, lokho okufaka emzimbeni wakho kunquma ukuthi usebenza kahle kangakanani. Ngokugcwalisa umzimba wakho ngokudla okungenampilo, amafutha avuthayo, kanye nezithako eziphazamisa ushukela wegazi, impilo yezocansi ithatha i-nosedive. Kunalokho, gxila ekudleni okwandisa i-libido. Lokhu ukudla okunothe nge-zinc, ama-antioxidants, amavithamini B, nama-omega-3 fatty acids anenhliziyo enempilo.
1. Oyster
Nakuba kungekho ucwaningo lwesayensi olufakazela ukuthi ama-oyster avuselela isifiso, sekungamakhulu eminyaka abhekwa njenge-aphrodisiac yemvelo. Baziwa kabanzi ngokwandisa isifiso socansi kanye nesifiso! Isizathu siwukuthi, ama-oyster ane-zinc ephezulu. Le nhlanganisela yandisa ukugeleza kwegazi, okungase kusize ekugelezeni kwegazi ezithweni zocansi. I-Zinc-etholakala ekudleni okuningi kwezilwane nezitshalo-ingase ibaluleke kakhulu ekuvundeni kwabesilisa, njengoba isiza ukulawula amazinga e-testosterone. Awukwazi ukumela oyster? Ama-clams azokwenza!
Indlela yokupheka: I-CRU’s Classic Cocktail Sauce & Horseradish Créme Fraîche
2. Inkukhu
Ukudla amaprotheni ezilwane ekhwalithi ephezulu, njengenyama yenkomo, inkukhu, nengulube, kungasiza ekuthuthukiseni isifiso sakho sobulili (sibonga izinhlanganisela zazo zama-amino acid athile). Ukudla okuphezulu ngamaprotheni kungathuthukisa ukugeleza kwegazi, njenge-L-arginine ne-zinc. Yebo, ukugeleza kwegazi okushelelayo kubalulekile ekuphenduleni okuqinile kocansi kanye nokuthola igazi eligeleza ezindaweni ezifanele.
Indlela yokupheka: Inkukhu Eyosiwe Yogurt-Marinated Nawo Wonke Amakhambi
3. Isamoni
Aziwa kakhulu ngama-fatty acids abalulekile kanye nama-omega-3s, amafutha anomsoco e-salmon asiza ekugcineni inhliziyo enempilo futhi avimbele ukunqwabelana koqweqwe lwemithambo yegazi emithanjeni yethu. Ngenxa yalokho, igazi lingageleza kahle, okubuye kugcine isifiso sakho sobulili sichuma. I-Omega-3s nayo ingakhuphula amazinga e-dopamine ebuchosheni, ivuse inkanuko. Uma kunokwenzeka, khetha i-salmon ebanjwe zasendle.
Indlela yokupheka: I-Salmon Eyosiwe Ne-Stone Fruit Salsa
4. Amantongomane
Ama-cashews, ama-alimondi, nama-walnuts agcwele i-zinc-kanye ne-L-arginine-ukuze igazi lakho ligeleze. Ama-Walnuts awusizo ngokuphindwe kabili, njengoba ecebile nge-omega-3s. I-Omega-3 fatty acids ixhunyaniswa nokukhiqizwa kwe-dopamine, esiza ukuthuthukisa i-libido.
Indlela yokupheka: I-Granola Elula Engenayo Okusanhlamvu
5. Imbewu
Lapha e-Camille Styles, siyayithanda imbewu yethu. Kanye nokusiza ukulinganisa ama-hormone, imbewu iqukethe amavithamini namaminerali angasiza ukwandisa umsebenzi wakho wocansi. Isibonelo: imbewu yethanga, imbewu ye-sunflower, imbewu ye-flax, nezinhlamvu ze-chia. Eqinisweni, imbewu ye-chia yaziwa ngokukhulisa i-libido yabesilisa. Lokhu kuye kwaboniswa ukukhulisa i-testosterone, ngokwemvelo, ngenxa yamafutha acid abalulekile asebenza njengezingqimba zokwakha amahomoni.
I-Flax, ngakolunye uhlangothi, iyaziwa ngokukhulisa i-libido kwabesifazane. Ama-flaxseeds aqukethe ama-phytoestrogens enza ngokufana kakhulu namahomoni wesifazane axhumene nempilo yocansi enempilo. Ifilakisi ingaba yinzuzo kwabesifazane abanamazinga e-estrogen aphansi, njengalabo abanenkinga yokunqamuka kokuya esikhathini.
Indlela yokupheka: Thola Figgy Ngayo Smoothie
6. Ama-apula
Ama-apula acebile ku-compound ebizwa ngokuthi i-quercetin, i-antioxidant eyaziwa ngokukhuthaza ukujikeleza kwegazi, ukwelapha ukungasebenzi kahle kwe-erectile, nokulawula i-libido ephansi. Eqinisweni, lolu cwaningo lubike ukuncipha kwe-14% kokungasebenzi kahle kwe-erectile kwabesilisa ababenokudla okuphezulu kwezithelo. Lokhu kungase kube ngenxa yokuqukethwe kwabo kwe-flavonoid. Kwabesifazane, umfutho wegazi ophakeme ungaholela ekubeni ne-libido ephansi kanye nentshisekelo encane ocansini, ikakhulukazi uma kubangela ukukhathala. Ngaphezu kwalokho, ukugeleza kwegazi okuphansi ukuya esithweni sangasese kungaba nomthelela endleleni umzimba wabo osabela ngayo emisebenzini yocansi. Sekukonke, ukudla okunothe ngama-flavonoid kungathuthukisa impilo yakho yonke futhi kugcine impilo yakho yocansi inempilo.
Indlela yokupheka: Isaladi ye-Apple Walnut
7. Ubhontshisi
Okulandelayo ohlwini lokudla okwandisa i-libido: ama-beet. I-Beetroot inothile ngama-antioxidants namavithamini-isengezo esinempilo kunoma yikuphi ukudla. Futhi anezinga eliphezulu le-nitrate ekudleni, okusho ukuthi angasiza ekuthuthukiseni impilo yakho yocansi. Empeleni, ama-nitrate okudla akhulisa imithambo yegazi, inqubo eyaziwa ngokuthi i-vasodilation, ethuthukisa ukugeleza kwegazi. Lokhu kunemiphumela enenzuzo ekufinyezweni kwemisipha. Ngenxa yalokhu, abanye abasubathi basebenzisa i-nitrate ukukhulisa ukusebenza (ngaphakathi nangaphandle kwekamelo lokulala).
Indlela yokupheka: I-Grapefruit, i-Avocado, ne-Golden Beet Salad ne-Crunchy Chickpeas kanye ne-Feta
8. Amajikijolo
Njengama-apula, ama-raspberries anothile ngama-flavonoid. Lokhu kudla okucebile kwe-phytochemical (kanye noshukela wegazi!) kungase kuthuthukise kokubili i-libido nokukhuthazela ngokocansi. Amajikijolo agcwele i-zinc, ebalulekile ocansini. Abesifazane abanamazinga afanele e-zinc banesifiso esikhulu socansi. Kwabesilisa, i-zinc ilawula amazinga e-testosterone futhi isiza nasekukhiqizeni isidoda.
Indlela yokupheka: Raspberry Cocoa Energy Balls
9. Ukwatapheya
Ukotapheya unikeza izinzuzo eziningi, okuhlanganisa uvithamini E namafutha anempilo—okubalulekile empilweni yamahomoni. Ngaphezu kwalokho, ama-avocados aqukethe i-magnesium ne-mineral ebizwa ngokuthi i-boron, izifundo ezibonisa ukuthi zingazuza amazinga e-testosterone. I-Boron iyi-trace mineral ebonakala ithonya i-testosterone metabolism emzimbeni futhi ingase ivikele ekuwohlokeni kwe-testosterone. Ngaphezu kwalokho, i-vitamin E ihlotshaniswa nokwanda kokuzala.
Indlela yokupheka: I-Avocado Toast ne-Kale Pesto kanye nemifino e-Crunchy
10. Amaqanda
Izikhupha zamaqanda zicebile ngamafutha anempilo, amaprotheni, ne-selenium. I-Selenium, ikakhulukazi, ingasiza ekuthuthukiseni ukukhiqizwa kwe-testosterone ngokuvula izindlela ezithile kanye nokuvezwa kwezakhi zofuzo ezithile. Amaqanda nawo acebile ngamavithamini B6 noB5. Lezi zisiza ukulinganisa amazinga e-hormone futhi zilwe nokucindezeleka-izingxenye ezimbili ezibalulekile ku-libido enempilo.
Amaqanda nawo awuphawu lokuzala nokuzalwa kabusha. Eqinisweni, ukudla amaqanda enkukhu eluhlaza ngaphambi kokuya ocansini kuthiwa kukhulisa i-libido futhi kwandise amazinga wamandla. Kunoma ikuphi, amaqanda anomsoco kakhulu. Uma kungenzeka, khetha amaqanda e-organic (noma, ngokufanelekile, akhuliselwe amadlelo).
Indlela yokupheka: I-Spring Onion kanye ne-Goat Cheese Quiche
11. Ushokoledi
Ushokoledi ugcwele izinto ezikhuthaza uthando. Lezi zinhlanganisela zihlanganisa i-anandamide (ikhemikhali yokuzizwa kahle), i-phenylethylamine (ikhemikhali yothando ebangela ukukhululwa kwe-endorphin), kanye ne-theobromine (isimiso sezinzwa esimaphakathi). Kusho ngokuhlukile: ukudla ushokoledi kungandisa i-libido ngokugqugquzela ukukhululwa kwamakhemikhali athile. Ngisho noma imiphumela yako ingokwengqondo kakhulu kuneyemvelo, sizothatha noma yiziphi izaba zokugqashula ezinye izikwele ezimbalwa.
Indlela yokupheka: Ikhekhe Likashokoledi ElingenaGluten
12. Maca
Uke wezwa nge-maca? Eyaziwa ngokuthi i-superfood, i-maca iyimpande yasePeruvia osekuyisikhathi eside isetshenziselwa ukwandisa amandla, amandla, amandla, ukuzala, kanye ne-libido (yabesilisa nabesifazane). Nakuba ucwaningo lusadingeka, impande ye-maca ingase inciphise ukungasebenzi kahle kwezocansi okubangelwa i-SSRI, okuhlanganisa nokuba nemiphumela enenzuzo ku-libido. Engeza ideshi ku-smoothie yakho noma ikhofi futhi ubone ukuthi uzizwa kanjani.
Indlela yokupheka: I-Adaptogenic Hot Chocolate
13. Basil
Lesi sitshalo se-Italy saziwa ngokuthuthukisa ukujikeleza kwegazi, sigcina umfutho wegazi kanye namazinga e-cholesterol eshekile, futhi siwumthombo omuhle kakhulu wemisoco ethuthukisa ubuchopho—i-magnesium nama-flavonoid. Njengoba kushiwo, izithako ezilungele inhliziyo yakho (nokugeleza kwegazi!) zithuthukisa i-libido futhi. I-Basil nayo inomphumela wokufudumala emzimbeni, okungenzeka ikhulise ukuvuka.
Indlela yokupheka: I-Creamy Vegan Pasta notamatisi kanye ne-Basil
Amafutha omnqumo awadumile nje njengokudla okunempilo enhliziyweni: futhi ayi-aphrodisiac. Yebo, amafutha omnqumo angasiza ekuthuthukiseni i-orgasm yabesifazane! Isebenza umlingo wayo ngokubangela i-hormone ye-testosterone, eyenza izifiso zobulili, ngaleyo ndlela ithuthukise i-orgasm. Ucwaningo luyakufakazela lokho. Kunoma ikuphi, ukwamukela ukudla ngendlela yaseMedithera kungathuthukisa kakhulu amandla akho ocansi.
Indlela yokupheka: Isipinashi kanye ne-Ricotta Pizza ne-Garlicky Olive Oil
15. Izaqathi
Okokugcina ohlwini lokudla ukwandisa i-libido? Izaqathi. Lesi sitshalo saziwa ngokusiza ekulinganiseni i-libido, ngenxa yamanani aphezulu e-beta-carotene. Le nhlanganisela isekela lonke uhlelo lwe-endocrine, ngaleyo ndlela isekele i-libido, ithuthukise imetabolism, futhi iqinise izinso. Ngaphezu kwalokho, izaqathe zisiza ukulinganisa amahomoni—ikakhulukazi, i-estrogen. Izaqathi zinemicu eyingqayizivele engagayeki ukusiza ukukhipha ubuthi be-estrogen emzimbeni.
Indlela yokupheka: Izaqathi Ezigazingiwe Ngoju Nezinongo Ezisawolintshi, I-Sage & Pepitas
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