Kuthatha isikhathi esingakanani ukuthi ama-Kegel asebenze? Izikhathi zocwaningo, nendlela yokuqhubeka
Ucwaningo nemithombo esiyisebenzisile kubalwe ekugcineni. Akubuyekezwanga ngudokotela. Inqubomgomo yokuhlela
Amadoda amaningi azama ama-Kegel isonto elilodwa, angaboni lutho bese eyeka. Ukwazi ukuthi ucwaningo lwathatha isikhathi esingakanani ngempela kwenza kube lula ukukhetha isivinini ongasigcina.
Ucwaningo lwe-ED ne-PE lwahlola imiphumela yokuqeqeshwa kwansuku zonke okwaqhutshwa amasonto ayi-12 kuya ezinyangeni ezi-3. Ungahluleli ngemuva kwezinsuku ezimbalwa noma isonto elilodwa noma amabili; thatha amasonto ayi-12 njengendawo yakho yokuqala yokuhlola.
Okuqukethwe
Izikhathi ezasetshenziswa ocwaningweni
| Ucwaningo | Ababambe iqhaza | Isikhathi |
|---|---|---|
| Dorey nabanye (2004) | Amadoda angama-55 ane-ED | Izinyanga ezi-3 |
| Pastore nabanye (2014) | Amadoda angama-40 ane-PE yempilo yonke | Amasonto ayi-12 |
| Myers no-Smith (2019) | Ukubuyekezwa kocwaningo lwezokwelapha oluyi-10 | Kusukela emasontweni ambalwa kuya ezinyangeni eziningana |
Lonke lolu cwaningo lwalulincane, futhi oluningi lwalufaka umhlahlandlela ovela kuchwepheshe. Isikhathi esifanayo ngeke sinikeze wonke umuntu umphumela ofanayo.
Uhlelo lwamasonto ayi-12
| Amasonto | Bamba isikhathi | Inhloso |
|---|---|---|
| 1–2 | Imizuzwana emi-3–5 | Funda ukucindezela imisipha efanele |
| 3–6 | Imizuzwana emi-5–7 | Kwenze futhi uhlezi nangesikhathi umile |
| 7–12 | Imizuzwana eyi-8–10 | Bamba isikhathi eside futhi uhlanganise nokunyakaza |
Isikhathi ngasinye, xegisa isikhathi esifanayo nesokucindezela. Ungazama umjikelezo wakho wokuqala khona manje nge-sibali-sikhathi se-Kegel somzuzu o-1 samahhala: ukucindezela okuyi-10 kuhambisana nopopayi obonisa ingxenye yangaphakathi, ngaphandle kokubhalisa noma i-app.
Amathiphu okuqhubeka
- Kuxhumanise nomkhuba: ukuxubha amazinyo, uhambo oluya emsebenzini, isikhathi sokulala. Kuhlanganise nento osuvele uyenza nsuku zonke.
- Gcina irekhodi: ukumaka nje izinsuku okwenzile kukusiza ukuthi ubone ukuthi uyaqhubeka.
- Lungisa umzamo: ngezinsuku ezinzima, bamba imizuzwana embalwa kunejwayelekile. Iseshini elula ingcono kunokuyeqa.
Ubonane nini nodokotela
Uma kungekho okushintshile ngemuva kwamasonto ayi-12, noma inkinga iqhubeka ikukhathaza, khuluma nodokotela wezinso nomchamo noma udokotela wakho. Yeka uma ukuqeqeshwa kubangela ubuhlungu, futhi uma wake wahlinzwa, buza udokotela owakuhlinza ngaphambi kokuqala.
Imibuzo evame ukubuzwa
Kuthatha isikhathi esingakanani ukuthi ama-Kegel enze umehluko?
Ucwaningo oluningi lwalinganisa imiphumela ngemuva kwamasonto acishe abe yi-12 (izinyanga ezi-3) okuqeqeshwa nsuku zonke. Kwehluka kakhulu endodeni nendoda. Uma kungekho okushintshile ngaleso sikhathi, noma inkinga iqhubeka ikukhathaza, khuluma nodokotela wezinso nomchamo noma udokotela wakho.
Kufanele ngenze ama-Kegel amangaki ngosuku?
Isiqalo esivamile yisethi eyodwa yokucindezela oku-8 kuya ku-10, ngakunye kubanjwe imizuzwana embalwa bese kuxegiswa isikhathi esifanayo, kathathu ngosuku (isibonelo ekuseni, emini nakusihlwa). Isethi eyodwa noma ezimbili ngosuku zanele ekuqaleni. Iningi locwaningo kumadoda ane-ED noma i-PE laqhubeka nokuqeqesha nsuku zonke cishe amasonto ayi-12.
Ingabe kukhona okufanele ngikugweme?
Izinto ezine: ukubamba umoya (kucindezela imisipha yaphansi kwesinqe phansi), ukuqinisa isisu noma izinqe (imisipha emikhulu ithatha umsebenzi), ukumisa umchamo phakathi nendawo kaningi njengokuzijwayeza (isinye singangaphumi sonke), nokuqhubeka noma kubuhlungu. Uma wake wahlinzwa, buza udokotela owakuhlinza ngaphambi kokuqala.
Imithombo
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819-825. pmc.ncbi.nlm.nih.gov/articles/PMC1324914/
- 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
- 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/