Kodi nthawi zina mumatuluka mkodzo pamene simukuyembekezera? Kapena zimachitika mukaseka kapena kutsokomola? Awa ndi mavuto omwe ife amuna timachita manyazi pang'ono kuwakamba, koma ambiri a ife tili nawo. Musadandaule, pakhoza kukhala yankho labwino pa izi. Lero tikambirana za masewera olimbitsa thupi omwe anthu ambiri amaganiza kuti ndi a akazi okha, koma ndi opindulitsa kwambiri kwa amuna. Ndi "Masewera a Kegel."
Kodi masewera olimbitsa thupi a Kegel ndi ati?
Mwachidule, masewera olimbitsa thupi a Kegel ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya pansi pa chiuno. Ganizirani za mimba yanu yapansi ngati netiweki ya minofu yomwe imasunga ziwalo zanu, monga chikhodzodzo chanu ndi matumbo, m'malo mwake, ngati ukonde kapena chingwe, ndikuziteteza kuti zisagwe. Netiweki ya minofu imeneyo ndi yomwe timaitcha kuti minofu ya pansi pa chiuno.
Minofu imeneyi imakuthandizani kulamulira kukodza ndi kutuluka chimbudzi. Ndi yofunika kwambiri pa ntchito yogonana. Imathandizira mwachindunji kulamulira kuyenda kwa magazi kupita ku mbolo, kuthandiza kukwaniritsa kukhazikika, komanso kulamulira kutulutsa umuna.
N’chifukwa chiyani amunafe tiyenera kuchita masewera olimbitsa thupi a Kegel?
Tikamalankhula za masewera olimbitsa thupi a Kegel, nthawi zambiri timaganizira za akazi. Amachita izi kuti alimbikitse minofu ya pansi pa chiuno, yomwe imafooka tikakhala ndi pakati kapena tikamakalamba. Koma amuna nawonso angapindule ndi masewera olimbitsa thupi awa chifukwa cha matenda osiyanasiyana.
Chongani tebulo ili m'munsimu kuti muwone ngati inunso mungapindule ndi maubwino awa.
| Vuto/mkhalidwe wanu | Ubwino wa masewera olimbitsa thupi a Kegel |
|---|---|
| Kulephera kudziletsa mkodzo | Zimathandiza kuti chikhodzodzo chizigwira bwino ntchito. |
| Kulephera kudziletsa m'mimba | Zimathandiza kuti matumbo azigwira bwino ntchito. |
| Ululu ndi kutupa komwe kumachitika chifukwa cha kutupa kwa prostate gland (prostatitis) kapena benign prostatic hyperplasia (BPH) . | Zimathandiza kuchepetsa ululu ndi kutupa. |
| Mavuto okhudzana ndi kukhutitsidwa ndi kugonana komanso kuchita bwino. | Zimathandiza kuti munthu azitha kukwanitsa kugonana bwino komanso kuti afike pachimake. |
Kuchita masewera olimbitsa thupi amenewa, makamaka musanachite opaleshoni ya khansa ya prostate (prostatectomy), kumathandiza kwambiri kuti mubwezeretse mphamvu ya mkodzo.
Chabwino, tsopano mumapeza bwanji minofu iyi bwino?
Ichi ndiye chinthu chofunikira kwambiri. Kuti muchite masewera olimbitsa thupi moyenera, muyenera kuzindikira minofu yoyenera. Pali njira zingapo zosavuta zochitira izi.
1. Taganizirani kuti mwasiya kukodza: Pamene mukukodza, taganizirani mwadzidzidzi mukuyesera kusiya kukodza. Minofu yomwe imalimba panthawiyo ndi minofu ya pansi pa chiuno yomwe mukufuna. Koma kumbukirani, izi ndi kungofuna kupeza minofu. Musachite masewero olimbitsa thupiwa mukukodza nthawi zonse. Sizabwino pa chikhodzodzo chanu.
2. Ganizirani izi ngati kuletsa mpweya: Izi ndi minofu yomweyi yomwe mumalimbitsa kuti muletse mpweya mukayenera kutuluka.
3. Kumva ngati machende anu akukokedwa mmwamba: Mukalimbitsa minofu iyi, muyenera kumva machende anu akukokedwa mmwamba pang'ono.
Chofunika kwambiri ndichakuti, musamange mimba yanu, matako, kapena ntchafu zanu mukamachita masewerowa. Minofu yokhayo yomwe ikufunika kulimba ndi yomwe tapeza. Ndi kulimba pang'ono kwamkati.
Ngati mukuvutika kupeza minofu imeneyi, lankhulani ndi dokotala wanu. Iye akhoza kukufotokozerani mwatsatanetsatane.
Momwe mungachitire masewera olimbitsa thupi a Kegel molondola, sitepe ndi sitepe
Mukapeza minofu yoyenera, kuchita masewera olimbitsa thupi n'kosavuta. Mungathe kuchita kulikonse, nthawi iliyonse. Mukayamba, zimakhala zosavuta kuchita mutakhala pampando kapena mutagona pabedi.
- Gawo 1: Choyamba, limbitsani minofu ya pansi pa chiuno yomwe mwapeza. Monga tafotokozera pamwambapa, ngati kuti mukuletsa mkodzo.
- Gawo 2: Dikirani kwa masekondi pafupifupi 5. Musamapume mpweya wanu panthawiyi. Pumirani bwino. Ndi bwino kuwerengera mokweza 1, 2, 3, 4, 5.
- Gawo 3: Tsopano masulani minofu yomwe munkayikakamiza. Gwirani kwa masekondi 5 .
- Gawo 4: Limbitsani ndi kumasula motere kubwereza kamodzi pa nthawi . Chitani izi ka 10 motsatizana.
- Gawo 5: Yesani kuchita izi katatu patsiku (m'mawa, masana, ndi usiku).
Mukayamba kuzolowera izi ndipo zikuyamba kukhala zosavuta, yesani kuwonjezera nthawi yoti muyimitse kuchokera pa masekondi 5 mpaka masekondi 10. Komanso, sungani nthawi yoti muyimitse mpaka masekondi 10.
Zolakwa zazing'ono ndi momwe mungakonzere
Ngati mukuchita masewera olimbitsa thupi a Kegel moyenera, simungathe kuyenda kwina kulikonse m'thupi lanu. Ngati m'mimba mwanu, matako, kapena ntchafu zanu zikukuvutani, mukuchita molakwika. Ndipo ngati msana wanu, m'mimba, kapena mutu wanu zikupweteka mutatha kuchita masewera olimbitsa thupi, mukugwiritsa ntchito minofu yolakwika kapena mukuletsa mpweya wanu.
Zinthu zofunika kuziganizira kwambiri
Chofunika kwambiri: Ngati muli ndi catheter ya Foley, musachite masewera olimbitsa thupi a Kegel pazifukwa zilizonse. Kuchita zimenezi kungayambitse kutuluka magazi kapena kupweteka kwa minofu ya chikhodzodzo.
Ngati mukumva kupweteka mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo. Zikutanthauza kuti mwina mukuchita molakwika. Ndikofunikira kwambiri kuchita bwino kuposa kuchita kangapo patsiku.
Kawirikawiri, mumayamba kuona kusiyana mukachita masewera olimbitsa thupi awa kwa milungu pafupifupi 6-8. Koma kuti mupitirizebe kuchita bwino, muyenera kuchita izi tsiku ndi tsiku.
Uthenga Wopita Nawo Kunyumba
- Maseŵero olimbitsa thupi a Kegel ndi othandiza kwambiri kwa akazi ndi amuna. Amalimbitsa minofu ya pansi pa chiuno.
- Izi zimathandiza kuthetsa mavuto a mkodzo ndi matumbo komanso kukonza magwiridwe antchito ogonana.
- Musanayambe kuchita masewera olimbitsa thupi, ganizirani kuti mwagwira mkodzo wanu ndipo dziwani minofu yoyenera.
- Yambani mwa kumangirira kwa masekondi 5, kenako pumulani kwa masekondi 5, nthawi 10, nthawi 3 patsiku. Pakapita nthawi, onjezerani kufika pa masekondi 10.
- Musamagwire mpweya wanu kapena kulimbitsa m'mimba mwanu, matako, kapena minofu ya ntchafu pamene mukuchita masewera olimbitsa thupi.
- Ngati mukumva ululu, kapena ngati palibe kusintha patatha milungu 6-8, onetsetsani kuti mwalankhula ndi dokotala wanu. Iye akhoza kukupatsani malangizo oyenera.
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