ZOCHITA ZA KEGEL KWA AMUNA NDI AKAZI: MOMWE MUNGACHITIRE, ZOPINDULITSA & CHENJEZO

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Muyenera Kuwonera

Musaphonye

Kunyumba Zaumoyo Zakudya zolimbitsa thupi Zakudya Zolimbitsa thupi oi-Amritha K Wolemba Amritha K. pa Marichi 28, 2019

Kukhala wachangu ndi imodzi mwanjira zachindunji komanso zothandiza kwambiri kuti munthu akhale wathanzi. Kusuntha kulikonse komwe kumafuna kuti mugwiritse ntchito minofu yanu ndikuwotcha zopatsa mphamvu kumathandizadi - m'maganizo ndi mwakuthupi. Kuchita masewera olimbitsa thupi kumatha kukuthandizani kukhala osangalala, kuthandizira kuchepetsa thupi, kukulitsa minofu ndi mafupa anu, kuwonjezera mphamvu zanu, kuchepetsa chiopsezo cha matenda osachiritsika, kuthandizira kukonza khungu komanso thanzi lanu komanso kukumbukira kwanu. Komanso, kuchita masewera olimbitsa thupi kumathandiza kupumula komanso kugona bwino, kumachepetsa kupweteka komanso kumalimbikitsa moyo wabwino wogonana ^[1] .

Kwenikweni, kuchita masewera olimbitsa thupi kumatha kukuthandizani kuyambira pamwamba mpaka pansi, kukonza koyambirira mbali zonse zaumoyo wanu kuchokera mkati mpaka kunja. Kupatula mitundu yayikulu yazolimbitsa thupi, pali mitundu ingapo ya masewera olimbitsa thupi omwe adapangidwa mwanjira zina. Ndipo pompano, tikhala tikuyang'ana chimodzi mwazochita zotere, zotchedwa zolimbitsa thupi za Kegel.

Kodi Zochita za Kegel Ndi Chiyani?

Zomwe zimatchedwanso masewera olimbitsa thupi, zolimbitsa thupi za Kegel zimachitika ndi cholinga cholimbitsa minofu ya m'chiuno. Amanenedwa kuti ndi imodzi mwanjira zabwino kwambiri zokulitsira chikhodzodzo ndi matumbo anu. Zochita za Kegel sizovuta koma zosavuta komanso zosavuta kutulutsa ndikumasula kuti thupi lanu likhale lolimba ^[ziwiri] . Pansi m'chiuno ndi gulu la minyewa ndi minofu, yomwe ili pansi pamimba panu ndipo imagwirizira ziwalo zanu m'malo mwake. Chifukwa chake, malo ofooka a m'chiuno angapangitse kuti pakhale kulephera kuwongolera chikhodzodzo ndi matumbo ^[3] .

Zochita za Kegel zitha kuchitidwa ndi abambo ndi amai. Sizimangochitika kuti minofu yanu ya m'chiuno ikhale yokwanira komanso kupewa ngozi zochititsa manyazi, monga kutuluka kwa chikhodzodzo ndi kupatsira gasi kapenanso chopondapo mwangozi. Chifukwa cha kuchita masewera olimbitsa thupi kosavuta, zitha kuchitika nthawi iliyonse komanso kulikonse. Mutha kuzichita kangapo patsiku (tsiku lililonse), kwa mphindi zingapo. Kuchita masewera olimbitsa thupi kumatha kukhala ndi gawo m'thupi lanu (m'chiuno cham'mimba) mkati mwa miyezi itatu yoyambirira ^[4] .

Zochita zamtunduwu zimalimbikitsidwa kwambiri kwa amayi apakati chifukwa zimawathandiza pokonzekeretsa matupi awo kupsinjika kwa thupi komwe kumadza kumene ndikubereka. Zida zosiyanasiyana zimagwiritsidwa ntchito pochita zolimbitsa thupi monga mazira a yade, mipira ya Ben Wa, zida zam'chiuno ndi zina zambiri. Komabe, kafukufuku akupitilizabe kusanthula zakusiyana kwa kugwiritsa ntchito zida zolimbitsa thupi za Kegel osagwiritsa ntchito zida zake ^[4] .

Kwa amayi, machitidwe a Kegel amanenedwa kuti ndi othandiza pochiza kuphulika kwa ukazi ndikupewa kutuluka kwa chiberekero. Ndipo mwa amuna, amathandiza kuchiza kupweteka kwa prostate ndi kutupa chifukwa cha benign prostatic hyperplasia (BPH) ndi prostatitis. Kwa amuna ndi akazi, atha kuthandizira pochiza matendawa pokodza ^[5] .

Zochita za Kegel Kwa Akazi

Mutha kupindula ndi masewera olimbitsa thupi a Kegel ngati muli ndi nkhawa yopanda tanthauzo (madontho ochepa mkodzo kwinaku mukuyetsemula, kuseka kapena kutsokomola), kusakondana kwamikodzo (mwamphamvu, mwadzidzidzi kukodza musanataye mkodzo wambiri) ) ^[6] .

I. Phindu la machitidwe a Kegel azimayi

Ubwino wa ntchitoyi ndi wambiri. Mwachitsanzo, amanenedwa kuti ali ndi kuthekera kokulitsa kukhutiritsa mwa akazi. Ubwino wina wochita masewera olimbitsa thupi a Kegel ndi awa ^[7] , ^[8] , ^[9] .

1. Amachita kutayikira kwa chikhodzodzo

Chikhodzodzo, rectum ndi minofu zimathandizidwa ndi minofu ya m'chiuno. Ngati minofu yanu ya m'chiuno ndi yofooka, imatha kupangitsa kuti chikhodzodzo ndi khosi la chikhodzodzo zisakhale ndi chithandizo chochepa mozungulira sphincter. Kuperewera kwa chithandizo kumayambitsa kupsinjika kwamikodzo komwe mungakumane ndi kutuluka kwa chikhodzodzo ndikuyenda mwamphamvu. Izi zitha kuchitika mukamachita masewera olimbitsa thupi, kukweza zinthu zolemetsa, kapena pamene mukuyetsemula, kutsokomola kapena kuseka. Kegels amatha kusintha vutoli chifukwa amathandizira kulimbitsa ndi kulimbitsa minofu yanu ya m'chiuno.

2. Amachepetsa ziwalo zam'mimba zam'mimba (POP)

POP ndi vuto lomwe limayamba pamene ziwalo zamchiuno zimalowerera m'makoma a nyini, ngati ali ndi pakati komanso pobereka, chifukwa chimatambasula ndikuchepetsa minofu ya m'chiuno. Mzimayi amatha kudwala POP kuchokera kunenepa kwambiri, kunyamula zolemera kwanthawi yayitali, ngakhale kudzimbidwa ndi kutsokomola kwambiri. Vutoli siliwopseza moyo koma komabe limatha kupweteketsa mtima ndikuwopa kupezeka m'malo opezeka anthu ambiri, likhoza kulepheretsa kukhala ndi moyo wathanzi.

Kafukufuku akuwonetsa kuti pafupifupi azimayi 50 pa 100 aliwonse omwe abereka adzadwala POP, ndikuwonetsanso kuti zaka (zaka 50 kapena kupitilira) ndichofunikira kwambiri pakukula kwa vutoli. Kuchita masewera olimbitsa thupi a Kegel kumathandizira kulimbitsa minofu yanu ya m'chiuno kuti muthandizire ziwalo zam'mimba komanso kuchepetsa kufalikira. Kegels amatha kuchiritsa pang'ono POP kwathunthu ndipo POP yocheperako imatha kuchepetsedwa ndikuwongoleredwa motere kuti isakhudze moyo wanu watsiku ndi tsiku.

3. Zimasintha chithandizo cham'mbuyo ndi chiuno

Popeza kusowa kwa mphamvu m'chiuno mwanu kumatha kukhudza mafupa anu a m'chiuno, mchira, ndi msana, kumayambitsa kupweteka kwakumbuyo kwakanthawi ndikuchepetsa mphamvu ya m'chiuno. Kegel imathandizira kupweteka m'malo anu ndikuchepetsa kumbuyo pothandizira ndikulimbitsa minofu.

4. Thandizo pobereka

Kaya ndi wa opaleshoni kapena wamaliseche, kubereka kumapangitsa kuti minofu yanu ya m'chiuno ikhale yofooka. Zochita za Kegel zimathandizira kuchiritsa kwa minofu ndikuthandizira kumanganso mphamvu zawo. Mutha kulimbitsa minofu yanu yam'mimba musanatenge mimba komanso mukakhala ndi pakati.

Chenjezo: Ndikofunikira kukambirana za pulogalamu yanu yochitira masewera olimbitsa thupi ngati muli ndi pakati. Ndipo kuchita masewera olimbitsa thupi okha ngati simukumana ndi chiberekero ^[10] .

5. Zothandiza panthawi ya kusamba

Kuchita masewera olimbitsa thupi kumatha kuthandizira kusamalira thanzi lanu m'chiuno mukamasamba. Kusinthasintha kwa milingo ya estrogen pakutha kwa thupi kumatha kubweretsa kuchepa kwamagazi ndikuchepetsa mphamvu ya minofu ya m'chiuno. Kegel amatha kuthandizira kufinya magazi akale ndikukoka magazi atsopano, potero amathandizira kulimbitsa minofu.

6. Zimasintha kukhala ndi thanzi labwino

Makhalidwe ndi zizolowezi zina zimatha kusokoneza thanzi lanu. Kukhala pansi kwa nthawi yayitali, kuvulala komanso momwemo kumatha kuyambitsa kufooka kwa minofu, mwachitsanzo, kutenga mimba kumatha kufooketsa mtima wanu momwe umatambasulira minofu yanu yam'mimba. Komanso, mumakonda kupeza mapaundi owonjezera chifukwa chokhala otanganidwa komanso kusachita masewera olimbitsa thupi pafupipafupi. Zochita za Kegel zimawongolera, kamvekedwe kake ndi kusungunula minofu yanu - makamaka minofu yanu ya m'chiuno, potero amachepetsa chiopsezo chokhala osadziletsa kapena chiwalo chakumimba ^{[khumi ndi chimodzi]} .

7. Zimasintha moyo wogonana

Zochita za Kegel ndizothandiza kwambiri pakukweza moyo wakugonana. Amathandizira kukhwimitsa nyini ndipo zitha kuthandizira kukulitsa kukomoka. Momwe minofu ya m'chiuno imagwirira ntchito yayikulu pakufika pachimake, zolimbitsa thupi zitha kukhala zopindulitsa chifukwa zimalimbitsa minofu yolola kuti zisamayende bwino. Minofu yofooka ya m'chiuno imagwirizana ndikulephera kufikira chiwonetsero. Kugwiritsa ntchito minofu yanu m'chiuno kumathandizira kuti magazi aziyenda bwino m'chiuno momwe zimathandizira kukondweretsa, mafuta, komanso kuthekera kosangalatsa.

II. Momwe mungachitire masewera olimbitsa thupi a Kegel azimayi

Pezani minofu: Gawo loyamba ndikupeza minofu yoyenera. Kuti muchite izi, siyani kutsetsereka kwanu mkatikati mwa mtsinje - izi zidzakuthandizani kuzindikira minofu yapakhosi. Mukazindikira minyewa yolondola, mutha kuyamba kuyenda ndikumasulidwa. Ndikosavuta kuchita mukamagona ^[12] .
Pangani luso lanu: Ndikofunika kuchita masewera olimbitsa thupi mu chikhodzodzo chopanda kanthu. Limbikitsani minofu yanu yapakhosi kwa masekondi 5 ndikuwapumulitsani masekondi 5. Chitani izi kasanu patsiku - tsiku lanu loyamba. Mukamaliza chizolowezi, mutha kukonza luso lanu powonjezera masekondi mpaka 10 ndi zina zotero.
Pitirizani kuganizira: Ganizirani zolimbitsa minofu yanu ya m'chiuno kokha.
Zosayenera: Pewani kugwira mpweya wanu ndipo samalani kuti musasinthe minofu yanu ntchafu, pamimba kapena matako. Pumirani mwaufulu kwinaku mukukuta ndi kumasula minofu.
Bwerezani: Chitani masewera olimbitsa thupi katatu patsiku. Yambani ndi kubwereza zisanu ndikusunthira mpaka khumi.

Zochita za Kegel Kwa Amuna

Kuchita masewerawa kumapindulitsanso amuna. Itha kuthandiza kulimbitsa minofu ya m'chiuno, yomwe imathandizira chikhodzodzo ndi matumbo ndipo imakhudza mchitidwe wogonana. Mutha kupindula ndi masewera olimbitsa thupi a Kegel ngati muli ndi vuto lokodza mkodzo kapena chimbudzi komanso mumayenda pambuyo pokodza, nthawi zambiri mukachoka kuchimbudzi ^[13] , ^[14] .

Ubwino wazolimbitsa thupi za Kegel kwa amuna

1. Amachita nocturia

Amadziwikanso kuti kukodza usiku, izi zimapangitsa kukula kwamkodzo mopitilira 2 malita usiku kuposa momwe chikhodzodzo chimatha. Nocturia imasokoneza kugona kwanu ndipo imatha kukufooketsani. Zochita za Kegel zimathandiza pogwiritsa ntchito minofu yanu ya m'chiuno ndikupangitsa kuti ikhale yolimba kuti isatenge mkodzo wambiri ndikuthandizira kugona kwanu. Zimathandizanso kuchepetsa kuchuluka kwa mkodzo wokwanira, pochotsa zinyalala nthawi yoyenera ^{[khumi ndi zisanu]} .

2. Amasamalira kusagwira kwamikodzo

Vutoli limachitika minofu yanu ya m'chiuno ikakhala yofooka ndikupangitsa kutuluka kwa mkodzo mosafunikira. Kusadziletsa kwamikodzo kumachitika pamene kuwongolera kwamkodzo sphincter kutayika kapena kufooka. Zothandizira zolimbitsa thupi za Kegel pothana ndi vutoli chifukwa zimagwira ntchito minofu ya m'chiuno ndikuwalimbitsa. Minofu ikayambiranso kulimba ndikukhazikika, sipadzakhala zotayirira chifukwa mudzakhala ndi mphamvu pazochita zanu zokodza ^[16] .

3. Zimalepheretsa kukodzera msanga

Pamene minofu yanu yam'chiuno imalimbikitsidwa chifukwa cha masewera olimbitsa thupi, imakupatsirani mphamvu zolimbitsa thupi, potero zimakupatsani mwayi wodziwikitsa. Kuchuluka kwa mphamvu ndi kukomoka kudzakonzedwanso.

4. Amayang'anira thanzi la prostate

Kwa abambo, kuchita masewera olimbitsa thupi a Kegel kumatha kuwongolera thanzi lawo la prostate. Zimapindulitsa kwambiri kwa anthu omwe ali ndi vuto la benign prostatic hyperplasia (BPH) ndi prostatitis, chifukwa kuyenda kwa minofu kumatha kuchepetsa kupweteka, kutupa ndi kutupa.

5. Zimasintha moyo wogonana

Zomwe zimapindulitsanso amuna ndi akazi motere, machitidwe a Kegel atha kuthandiza kuti mukhale ndi mphamvu yogonana popeza pali mphamvu zowongolera minofu yanu. Momwemonso, minofu yolimba ya m'chiuno imathandizira kukonza magazi kutuluka kumaliseche, kukonza luso logonana ^[17] .

Kupatula izi, zimathandizira kupewa kufalikira kwa ziwalo zam'mimba ndi ntchito ya erectile.

II. Momwe mungachitire masewera olimbitsa thupi a Kegel kwa amuna

Pezani minofu: Kuti muzindikire minofu yanu ya m'chiuno, lekani kukodza pakati kapena kumata minofu yomwe imakulepheretsani kupititsa mpweya. Mukapeza minofu yanu, mutha kupitiliza ndi masewera olimbitsa thupi. Ndikosavuta kuchita mukamagona ^[18] .
Pangani luso lanu: Limbikitsani minofu yanu yapakhosi kwa masekondi 5 ndikuwapumulitsani masekondi 5. Mutha kutero kwa masekondi atatu, kutengera zomwe mungapeze bwino. Pitirizani nthawi 5 kapena 6. Mutha kuchita zolimbitsa thupi muli chiimire, mutakhala kapena mukuyenda.
Pitirizani kuganizira: Ganizirani zolimbitsa minofu yanu ya m'chiuno kokha.
Zosayenera: Pewani kugwira mpweya wanu ndikupuma momasuka panthawi yochita masewera olimbitsa thupi. Osamangirira ndikumasula minofu m'mimba mwako, ntchafu kapena matako.
Bwerezani: Chitani masewera olimbitsa thupi katatu patsiku. Yambani ndi kubwereza zisanu ndikusunthira mpaka khumi patsiku.

Pamene Mungachite Zochita Zanu za Kegel

Mutha kupanga izi kukhala gawo la moyo watsiku ndi tsiku. Simusowa kuti mupange nthawi yowonjezera yochita masewera olimbitsa thupi a Kegel ^[19] .

Chitani izi mutakhala pansi kapena mukusangalala pabedi.
Chitani izi muli pantchito yanu, monga kutsuka mbale kapena kusamba.
Chitani chimodzi mwa izi mutatha kukodza, kuti muchotse madontho ochepa.
Yesetsani kulimbitsa minofu yanu ya m'chiuno musanachitike komanso nthawi iliyonse yomwe mungafune kupanikizika pamimba (kuyetsemula, kutsokomola, kuseka kapena kukweza kwambiri).

Nthawi Yomwe Muyenera Kuyembekezera Zotsatira

Ngati mukuchita masewera olimbitsa thupi a Kegel pafupipafupi, mutha kuyembekezera zotsatira pakadutsa milungu ingapo mpaka miyezi ingapo. Zotsatira zoyambirira sizikhala zotuluka mkodzo pafupipafupi, kuthekera kochepetsa nthawi yochulukirapo kapena kubwereza zochulukirapo, komanso nthawi yochulukirapo pakati pakupuma kosambira ^{[makumi awiri]} .

Ngati zikukuvutani kupitiliza ndi zochitikazo, muyenera kulumikizana ndi adotolo kapena othandizira ena omwe angakuthandizeni kuwunika momwe zinthu zilili ndikukupatsani mayankho ^{[makumi awiri ndi mphambu imodzi]} .

Ngati palibe zosintha kapena zotsatira zosayembekezereka mutachita zochitikazo kwa miyezi ingapo, funsani dokotala ^[22] .

Chenjezo

Kuchulukitsa zolimbitsa thupi kumatha kufooketsa minofu yanu ya m'chiuno, motero kumalepheretsa kuwongolera chikhodzodzo ^{[2. 3]} .
Ngati mukumva kupweteka m'mimba kapena kumbuyo panthawi yochita masewera olimbitsa thupi, zikutanthauza kuti simukuchita bwino (minofu yolakwika).

Onani Zolemba Pazolemba

[1]Zojambula, L. L., & Perna, F. M. (2004). Ubwino wochita masewera olimbitsa thupi kwa omwe ali ndi nkhawa. Omwe amasamalira anzawo ku Journal of clinical psychiatry, 6 (3), 104.
[ziwiri]Schneider, M. S., King, L. R., & Surwit, R. S. (1994). Zochita za Kegel komanso kusadziletsa kwaubwana: Udindo watsopano wamankhwala akale. Journal of Pediatrics, 124 (1), 91-92.
[3]Bump, R. C., Kupweteka, W. G., Fantl, J. A., & Wyman, J. F. (1991). Kuyeza kwa Kegel m'chiuno mwamphamvu zolimbitsa thupi pambuyo pophunzitsidwa mwachidule. Magazini yaku America yokhudza matenda obereketsa ndi matenda achikazi, 165 (2), 322-329.
[4]Amayesa, J. (1990). Zochita za Kegel zimalimbikitsidwa ndi biofeedback.Journal ya enterostomal therapy, 17 (2), 67-76.
[5]Aslan E., Komurcu, N., Beji N., ndi Yalcin O. (2008). Maphunziro a chikhodzodzo ndi machitidwe a Kegel azimayi omwe ali ndi zodandaula zamikodzo okhala m'nyumba yopumula. Gerontology, 54 (4), 224-231.
[6]Burgio, K. L., Robinson, J. C., & Engel, B. T. (1986). Udindo wa biofeedback ku Kegel wochita masewera olimbitsa thupi pakuchepetsa mkodzo. American Journal of Obstetrics and Gynecology, 154 (1), 58-64.
[7]Moen, MD, Noone, M. B., Vassallo, B. J., & Elser, D. M. (2009). Minyewa ya m'mimba imagwira ntchito mwa azimayi omwe ali ndi zovuta zapakhosi. International Urogynecology Journal, 20 (7), 843-846.
[8]Wabwino, P., Burgio, K., Borello-France, D., Richter, H., Whitehead, W., Weber, A., ... & Pelvic Floor Disorders Network. (2007). Kuphunzitsa ndi kuchita masewera olimbitsa thupi m'chiuno mwa azimayi oyambira nthawi yapakati komanso pambuyo pobereka. Buku la ku America la zaumayi ndi za amayi, 197 (1), 107-e1.
[9]Moen, M., Noone, M., Vassallo, B., Lopata, R., Nash, M., Sum, B., & Schy, S. (2007). Chidziwitso ndi magwiridwe antchito am'mimba mwaubongo mwa akazi. Women Pelvic Medicine & Opaleshoni Yokonzanso, 13 (3), 113-117.
[10]Marques A., Stothers L., & Macnab A. (2010). Udindo wophunzitsira minofu ya m'chiuno kwa azimayi. Canadian Urological Association Journal, 4 (6), 419.
[khumi ndi chimodzi]Wolfe, L. A., & Davies, G. A. (2003). Malangizo aku Canada pankhani yochita masewera olimbitsa thupi ali ndi pakati. Matenda azachipatala ndi matenda achikazi, 46 (2), 488-495.
[12]Aslan E., Komurcu, N., Beji N., ndi Yalcin O. (2008). Maphunziro a chikhodzodzo ndi machitidwe a Kegel azimayi omwe ali ndi zodandaula zamikodzo okhala m'nyumba yopumula. Gerontology, 54 (4), 224-231.
[13]Herr, H. W. (1994). Moyo wa amuna osadziletsa pambuyo pa prostatectomy yayikulu. Journal of urology, 151 (3), 652-654.
[14]Park, S. W., Kim, T. N., Nam, J. K., Ha, H. K., Shin, D. G., Lee, W., ... & Chung, M. K. (2012). Kubwezeretsanso kuthekera kochita masewera olimbitsa thupi, moyo wabwino, komanso kupitilira masabata khumi ndi awiri kuphatikiza kulimbitsa thupi kwa okalamba omwe adachita prostatectomy yayikulu: kafukufuku wowongoleredwa mwachisawawa. Urology, 80 (2), 299-306.
[khumi ndi zisanu]Wyndaele, J. J., & Van Eetvelde, B. (1996). Kubwezeretsanso kuyesa kwa digito kwa minofu ya m'chiuno mwa amuna. Zolemba zamankhwala zakuthupi ndikukonzanso, 77 (11), 1179-1181.
[16]Helgeson, V. S., Novak, S. A., Lepore, S. J., & Eton, D. T. (2004). Okwatirana kuyesetsa kuwongolera mayanjano: Ubale ndi machitidwe azaumoyo komanso thanzi labwino pakati pa amuna omwe ali ndi khansa ya prostate.
[17]Johnson II, T. M., & Ouslander, J. G. (1999). Kusagwirizana kwa kwamikodzo mwa munthu wachikulire.Zipatala Zachipatala ku North America, 83 (5), 1247-1266.
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