Giữ tinh trùng khỏe mạnh

Giữ tinh trùng khỏe mạnh

Không chỉ các bà mẹ, mà các ông bố tương lai cũng cần có sức khoẻ tốt để sinh con khoẻ mạnh. Rất nhiều nghiên cứu đã chỉ ra rằng nam giới có sức khoẻ kém, hay hút thuốc, nghiện rượu hoặc ăn uống mất cân bằng sẽ sản xuất ra những tinh trùng yếu ớt và khó mà hoàn thành tốt vai trò của mình

Trước hết, bạn cần biết thế nào là tinh trùng khỏe. Tiếp đến, 8 bí quyết dưới đây là thông tin cần thiết để giúp bạn tăng chất lượng của đội tinh binh

Thế nào là tinh trùng khoẻ mạnh?

Tinh trùng giữ vai trò quan trọng không thể thiếu trong quá trình sinh sản. Hành trình mà một tinh trùng phải vượt qua để đến đích và thụ tinh với trứng được ví như một người phải bơi hết vài ngàn km. Ngay cả khi gặp trứng rồi thì “chú” vẫn phải thật sung sức để kết hợp với trứng tạo nên một bào thai khoẻ mạnh.

Có 3 yếu tố thể hiện sức khỏe của tinh trùng:

– Số lượng: Vì hầu hết tinh trùng rơi rụng trong quá trình bơi đi gặp trứng, nên bạn cần đến hàng triệu tinh trùng phóng ra; để cuối cùng chỉ có một tinh trùng khoẻ nhất và thích hợp nhất kết đôi thành công với trứng.

– Chất lượng: Chỉ 4% lượng tinh trùng có hình dạng và cấu trúc bình thường, với đầu tròn bầu dục và đuôi dài giúp di chuyển dễ dàng về phía trước. Những tinh trùng còn lại thường có đầu quá lớn, quá nhỏ, quá dẹt hoặc bị khoặm; đuôi xoắn hoặc có hai đuôi… sẽ khó thành công trong cuộc đấu với hàng triệu tinh trùng khác.

– Khả năng di chuyển: Trong một mẫu tinh trùng khoẻ mạnh, khoảng 40% số tinh trùng có khả năng tự bơi và luồn lách giỏi để tham gia hành trình đi tìm trứng.

Để tinh trùng là những tay đua kiệt xuất

Thói quen ăn uống và lối sống ảnh hưởng rất nhiều đến sự khoẻ mạnh của tinh trùng. Sau đây là một số cách giúp các ông bố tương lai tăng chất lượng và số lượng tinh trùng:

1. Ngưng hút thuốc

Một nghiên cứu ở Đức cho thấy nam giới nghiện hút thuốc có thể bị vô sinh do thiếu hụt loại protein quan trọng cho sự phát triển của tinh trùng, cũng như phá hỏng cấu trúc DNA tinh trùng.

2. Hạn chế rượu bia 

Uống nhiều rượu có liên quan đến việc giảm cả chất lượng lẫn số lượng tinh trùng. Các chuyên gia khuyến cáo nam giới chuẩn bị có con nên giảm uống rượu bia xuống đến mức thấp nhất có thể, và tuyệt đối không say xỉn bét nhè.

3. Giảm cân 

Một nghiên cứu ở Anh năm 2008 khẳng định rằng những nam giới có trọng lượng quá nặng, mất cân đối so với chiều cao cơ thể có lượng tinh dịch ít hơn và tỷ lệ tinh trùng bất thường cao hơn. Chứng béo phì có liên quan đến sự phá hủy các DNA trong tinh trùng, điều này dẫn đến giảm khả năng thụ thai. Do đó, các ông bố tương lai đang bị béo phì cần nỗ lực giảm cân trước khi quyết định sinh con.

4. Tập thể dục đúng cách 

Những ông bố chuẩn bị có con nên tập luyện vừa phải. Việc tập thể dục quá mức có thể khiến nhiệt độ bên trong tinh hoàn tăng cao làm tinh trùng chết vì bị đốt nóng. Các chuyên gia cũng cho rằng đạp xe không tốt đối với nam giới trong giai đoạn cố gắng thụ thai.

Giữ tinh trùng khỏe mạnh

Những người tập thể dục quá mức và trở nên nhẹ cân có mức tinh trùng chết ít hơn nhưng hình thái tinh trùng kém

5. Ăn gì để tinh trùng khoẻ mạnh?

Một chế độ ăn uống cân đối và khoẻ mạnh luôn cần thiết để bảo đảm chất lượng và khả năng di chuyển của tinh trùng, đặc biệt là những thực phẩm chứa vitamin và khoáng chất sau:

– Zinc (kẽm) có trong hàu, ngũ cốc thô và thịt nạc đỏ

– Vitamin C có trong dâu tây, bông cải xanh và trái kiwi

– Lycopenne có trong cà chua, dưa hấu, bưởi ruột hồng

– Vitamin A có trong sữa & thực phẩm chiết xuất từ sữa, thịt gà, dầu cá, trứng và gan

 6. Uống đủ nước

Thiếu nước ảnh hưởng nghiêm trọng đến tất cả các bộ phận trên cơ thể, bao gồm cả tinh hoàn. Vì vậy nam giới cần uống ít nhất 2 lít nước mỗi ngày để duy trì độ khoẻ mạnh cho tinh trùng.

 7. Giữ mát cơ thể

Nhiều nghiên cứu đã cảnh báo rằng nhiệt độ phần bìu của nam giới chỉ cần tăng hơn 1 độ C là đủ phá hỏng tinh trùng. Để bảo đảm chất lượng tinh trùng tốt nhất, các ông bố tương lai nên tránh tắm hơi, đi spa, tập thể dục quá mức, mặc quần lót chật hay đặt máy tính xách tay trên đùi.

 8. Xuất tinh mỗi ngày

Sinh hoạt tình dục mỗi ngày giúp cải thiện chất lượng tinh trùng. Nghiên cứu mới nhất cho thấy tỷ lệ DNA bị hư hỏng của tinh giảm từ 34% xuống 26% nếu nam giới xuất tinh hàng ngày. Trái với các quan niệm xưa cũ cho rằng giao hợp quá nhiều sẽ làm giảm chất lượng và số lượng tinh trùng, nam giới nên sinh hoạt tình dục mỗi ngày từ hơn một tuần trước khi rụng trứng.

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