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Jinkirta inzaliYadda ake jinkirta inzali: abubuwa 5 da za ka iya yi game da saurin inzali, da zaɓuɓɓukan likita
An rubuta daga binciken da ƙwararru suka duba da jagororin cibiyoyin likitanci, waɗanda aka jera a ƙarshe. Likita bai duba ba. Manufar edita
Saurin inzali yana ɗaya daga cikin damuwar jimaʼi da aka fi samu: kusan namiji 1 cikin 5 a wani babban bincike ya cika sharuɗɗan. Kafin ka ce “haka nake kawai”, ka sani akwai abubuwan da za ka iya yi baya ga magani. Ga hanyoyin taimakon kai da zaɓuɓɓukan likita, tare da alƙaluma da iyakokin bincike.
Hanyoyin taimakon kai da aka yi bincike a kansu su ne horon ƙasan ƙugu, motsa jiki na aerobic kamar gudu, da dabarun ɗabiʼa kamar fara-tsaya. Yawancin binciken ƙanana ne kuma sakamako ya bambanta tsakanin maza. Idan yana ci gaba da damunka, likitan urology zai iya ba da magani da shawarwari.
Kusan namiji 1 cikin 5
A binciken Premature Ejaculation Prevalence and Attitudes (PEPA) na maza 12,133 masu shekaru 18 zuwa 70 a Amurka, Jamus da Italiya, kashi 22.7 sun cika sharuɗɗan saurin inzali (kashi 24.0 a Amurka). Yanayi ne na likitanci da aka sani, kuma likitoci suna ganin sa sau da yawa.
International Society for Sexual Medicine (ISSM) ta bayyana saurin inzali a matsayin dukan abubuwa uku masu zuwa:
- Fitar maniyyi da ke faruwa jim kaɗan bayan shiga (kusan minti 1 ko ƙasa da haka a nauʼin tsawon rayuwa, kusan mintuna 3 ko ƙasa da haka a nauʼin da ya fara daga baya)
- Rashin iya jinkirta fitar maniyyi a kowane lokaci ko kusan kowane lokaci
- Damuwa, takaici ko guje wa jimaʼi saboda haka
Nauʼoʼi biyu da manyan dalilansu
| Nauʼi | Yadda yake da dalilan da aka saba |
|---|---|
| Na tsawon rayuwa | Yana nan tun jimaʼinka na farko. Ana tunanin yana da alaƙa da yanayin halitta da yadda jijiyoyin da ke sarrafa fitar maniyyi ke aiki |
| Wanda ya fara daga baya | Ya fara a wani lokaci daga baya. Yana iya alaƙa da ED, kumburin prostate, matsalolin thyroid, damuwa ko fargaba |
A nauʼin da ya fara daga baya, magance yanayin da ke ƙasa na iya zuwa da farko. Idan ya fara farat ɗaya, ka fara ganin likita.
Abubuwa 5 da za ka iya yi
Hanya1Horon ƙasan ƙugu (Kegel)
Fitar maniyyi na faruwa lokacin da ɓangaren ƙasan ƙugu (bulbospongiosus da wasu) ke matsewa a jere. Tunanin da ke bayan horon shi ne cewa koyon matse da sakin waɗannan tsokoki na taimaka maka ka gane lokacin da fitar maniyyi ke gabatowa kuma ya ba ka ƙarin iko.
- Hanya
- Horon ƙasan ƙugu da masanin gyaran jiki ya jagoranta, ciki har da motsa tsoka da wutar lantarki da biofeedback
- Gargaɗi
- Ƙaramin bincike ba tare da rukunin kwatanta ba
Yi niyyar matsewa 10 da aka riƙe na ʼyan daƙiƙoƙi aka kuma saki na tsawon lokaci ɗaya, sau uku a rana. Jagoranmu kan motsa jiki na Kegel ga maza yana ɗauke da cikakken bayani.
Gwada agogon Kegel kyautaZa ka iya gwada hanya ta 1 a nan na minti ɗaya. Matse ka saki sau 10 bisa tsarin hoto mai motsi. Babu rajista, babu manhaja. Kana damuwa da saurin inzali?Kafin ka yanke ƙauna,Hanya2Motsa jiki na aerobic kamar gudu
Baya ga ƙasan ƙugu, wani gwaji mai rukunin kwatanta ya duba gudu da saurin inzali.
- Rukunoni
- Gudu / magani (dapoxetine) / motsa jiki mai sauƙi na kwaikwayo
- Abin da aka ruwaito
- Lokacin kafin fitar maniyyi ya ƙaru a rukunin gudu, kusan daidai da rukunin magani
- Gargaɗi
- Ƙaramin gwaji na ɗan gajeren lokaci
Wani nazari na 2023 daga wata jamiʼar Birtaniya ya kira binciken kan gudu da horon ƙasan ƙugu mai kyakkyawan fata, yayin da ya nemi manyan bincike. Farawa da tafiya da sauri sannan a hankali zuwa sassauƙan gudu hanya ce mai yiwuwa.
Hanya3Dabarun fara-tsaya da matsewa
Likitoci da masu ba da shawara kan jimaʼi suna amfani da waɗannan dabarun ɗabiʼa. Za ka iya yin atisaye kai kaɗai ko tare da abokiyar zamanka.
- Fara-tsaya: idan ka ji ka kusa fitar maniyyi, dakatar da motsawa, jira har jin ya wuce, sannan ka sake farawa. Maimaita sau kaɗan
- Matsewa: idan ka ji ka kusa, matse da ƙarfi ƙasa da kan azzakari na ʼyan daƙiƙoƙi har shaʼawar ta ragu
Dukansu suna koya maka gane wurin da ba za a iya dawowa ba, kuma wani lokaci ana haɗa su da horon ƙasan ƙugu. Har yanzu babu bincike mai yawa a kansu.
Hanya4Ƙarfafa tsoka don tushe mai ƙarfi
A gaskiya, kusan babu bincike kan ƙarfafa tsoka shi kaɗai don saurin inzali. Amma ɗuwawu, cinyoyi da tsakiyar jiki suna tallafa wa ƙugu tare da ƙasan ƙugu, kuma za ka iya yin atisayen matse ƙasan ƙugu yayin tsugunawa da motsa jiki na gada (bridge). Ɗauke shi a matsayin wani ɓangare na tushen lafiyar jikinka tare da aerobic.
Hanya5Barci, giya da fargaba
Ana tunanin damuwa da tashin hankali suna sa fitar maniyyi ya zo da wuri. Guji ƙarancin barci da yawan shan giya, kuma tattaunawa da abokiyar zamanka na iya rage matsi. Ka yi ƙoƙari kada ka matsa wa kanka sosai.
Yadda za a saka hanyoyi 1, 2 da 4 a mako yana cikin shirinmu na motsa jiki na mako-mako.
Abin da likita zai iya bayarwa
Likitan urology ko asibitin lafiyar maza zai iya neman dalilai ya kuma tattauna zaɓuɓɓuka kamar:
- Maganin sha da ke jinkirta fitar maniyyi, ko man shafawa da feshi masu rage ji
- Koyarwa a dabarun ɗabiʼa kamar fara-tsaya
- Shawarwari, idan damuwa ko matsalolin zamantakewa suna taka rawa
Idan zuwa asibiti ido-da-ido yana da wuya, ƙasashe da yawa suna da sabis na kiwon lafiya ta yanar gizo inda za ka iya magana da likita mai lasisi ta bidiyo ko saƙo. Guji maganin da aka saya daga masu sayarwa ta yanar gizo marasa lasisi da kayan ƙarin abinci masu alƙawarin sakamako; an ruwaito jabun kayayyaki da cutarwa.
Iyakokin bincike
- Binciken motsa jiki duk ƙanana ne, masu mahalarta ʼyan dozin kaɗan.
- Yawancin binciken ƙasan ƙugu sun yi amfani da kulawar ƙwararru ko naʼurori, wanda ba ɗaya ba ne da horo kai kaɗai a gida.
- Hanyoyi da tsawon lokaci sun bambanta tsakanin bincike, don haka har yanzu ba a san hanya mafi kyau ba.
Tambayoyin da ake yawan yi
Zan iya jinkirta inzali da kaina?
Hanyoyin taimakon kai da aka yi bincike a kansu sun haɗa da horon ƙasan ƙugu, motsa jiki na aerobic kamar gudu, da dabarun ɗabiʼa kamar fara-tsaya (start-stop). Yawancin binciken ƙanana ne kuma sakamako ya bambanta daga namiji zuwa namiji. Idan matsalar ta ci gaba ko ta fara farat ɗaya, ga likitan urology; magani da shawarwari ma zaɓuɓɓuka ne.
Shin Kegel na taimakawa saurin inzali?
A wani bincike a Italiya da ya ƙunshi maza 40 masu saurin inzali na tsawon rayuwa (Pastore da wasu, 2014), 33 sun ce sun iya sarrafa fitar maniyyi bayan makonni 12 na horon ƙasan ƙugu. Binciken ba shi da rukunin kwatanta, kuma marubutan sun nemi a yi manyan gwaje-gwaje. Idan PE na ci gaba da damunka, likita zai iya taimakawa.
Yaya PE da ED suka zama ruwan dare?
Sun zama ruwan dare sosai. A binciken PEPA na maza 12,133 masu shekaru 18 zuwa 70 a Amurka, Jamus da Italiya, kashi 22.7 sun cika sharuɗɗan saurin inzali. A Massachusetts Male Aging Study na maza 1,290 masu shekaru 40 zuwa 70, kashi 52 sun ba da rahoton wani mataki na matsalar tashin azzakari.
Shin wannan shafi ko manhajar Men's Core AI za ta warkar da ED ko PE?
Ba za mu iya yin alƙawarin warkewa ba. Men's Core AI shafi ne da manhaja ga maza masu fama da ED ko PE, an gina su a kan hanyoyin da bincike ya ruwaito cewa za su iya taimakawa. A gwaje-gwajen asibiti, an danganta horon ƙasan ƙugu da motsa jiki na aerobic da sauye-sauye a tashin azzakari da sarrafa fitar maniyyi, kuma muna ba da su a matsayin horo bisa kimiyya. Yawancin waɗannan binciken ƙanana ne, kuma ba a tabbatar da sakamako iri ɗaya ga kowa ba. Men's Core AI ba naʼurar likitanci ba ce ko madadin kulawar likita, don haka idan alamomi suka ci gaba, ka yi laʼakari da ganin likita kuma.
Manazarta
- Porst H, et al. The Premature Ejaculation Prevalence and Attitudes (PEPA) survey: prevalence, comorbidities, and professional help-seeking. Eur Urol. 2007;51(3):816-824. pubmed.ncbi.nlm.nih.gov/16934919/ (an duba a Oktoba 2026)
- Serefoglu EC, et al. An evidence-based unified definition of lifelong and acquired premature ejaculation: report of the second International Society for Sexual Medicine Ad Hoc Committee for the Definition of Premature Ejaculation. J Sex Med. 2014;11(6):1423-1441. repub.eur.nl/pub/74335 (an duba a Oktoba 2026)
- Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88. doaj.org/article/aea4980b10dd4dd791f1f3168656deb5 (an duba a Oktoba 2026)
- Kilinc MF, et al. Impact of physical activity on patient self-reported outcomes of lifelong premature ejaculation patients: results of a prospective, randomised, sham-controlled trial. Andrologia. 2018;50(1):e12799. search.pedro.org.au/search-results/record-detail/52397 (an duba a Oktoba 2026)
- Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. researchonline.jcu.edu.au/57900/ (an duba a Oktoba 2026)
- Anglia Ruskin University. Exercise could help combat premature ejaculation, study suggests (summary of a review in Trends in Urology & Men's Health, 2023). www.irishnews.com/magazine/science/2023/03/07/news/exercise_ (an duba a Oktoba 2026)