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Ungowaluphi uhlobo? Ukuzihlola komzuzu o-1
Usuphelelwe yithemba nge-PE noma i-ED? Izinto eziningi zingaba ngemuva kwakho: ukugeleza kwegazi nokuqina komzimba, ukungakhululeki nengcindezi, imikhuba yansuku zonke. Phendula imibuzo eyi-11 ngokuthi yebo noma cha. Uzobona uhlobo olusondele kakhulu kuwe kanye nezindlela zakho, kusukela ekuboneni udokotela kuya kulokho ongakwenza ngokwakho. Ayikho i-imeyili, akukho ukubhalisa: umphumela wakho uvela lapha. Lokhu akukona ukuxilongwa, futhi izimpendulo zakho zihlala kuleli khasi.
Umphumela wakho
Qala uhlole imbangela
Enye yezimpendulo zakho iyinto okufanele uyihlole nodokotela ngaphambi kokuqala ukuzivocavoca. Izinkinga zokuvuka komthondo zingaba uphawu lwesifo senhliziyo noma semithambo yegazi. Sicela uqale ubone udokotela wakho noma udokotela we-urology.
Umphumela wakho
Ukujikeleza kwegazi nokuqina komzimba
Iningi lezimpendulo zakho lihlobene nokugeleza kwegazi nokuqina komzimba, njengokungasebenzi ngokomzimba nesisindo. Ukuvuka komthondo nokuthatha isikhathi eside nakho kuncike empilweni yemithambo yegazi nasekuqineni komzimba, ngakho ukwakha leso sisekelo kungenzeka kube ingqikithi yalokho ongakwenza ngokwakho.
Umphumela wakho
Isikhathi nokuzethemba
Isisekelo sakho sokuqina komzimba sikhona, kodwa isikhathi sokuphuma noma ukuzethemba ngokuvuka komthondo kusemqondweni wakho. Izimbangela ziyahluka kuye ngendoda: ukungakhululeki nengcindezi, indlela osebenzisa ngayo umzimba wakho, ukugeleza kwegazi. Kunezindlela eziningana, kuhlanganise nokukhuluma nodokotela.
Umphumela wakho
Hlala uqinile
Cishe azikho izinto ezikuthintayo njengamanje. Ukuqhubeka nemikhuba yakho yokuzivocavoca nokulala kuyindlela engcono kakhulu yokuzilungiselela.
Akudingeki ukhethe eyodwa kuphela; zingahlanganiswa.
- Khuluma nodokotelaUdokotela we-urology, umtholampilo wezempilo yamadoda noma ukubonana nodokotela eku-inthanethi kungabheka imbangela. Ungabuza futhi ngezindlela zokwelashwa ezifana nemithi noma ukwelulekwa.
- Shintsha imikhuba yansuku zonkeMahhala, qala namuhlaUkulala, utshwala, ukubhema nesisindo. Ucwaningo lwe-ED lubuye lwabheka ukushintsha indlela yokuphila ukuze wehlise isisindo.
- Ukuzivocavoca kwe-aerobicMahhala, qala namuhlaUkuhamba ngejubane noma ukugijima kancane, imizuzu eyi-150-160 ngesonto: umthamo owasetshenziswa ocwaningweni nge-ED, i-PE nokuzivocavoca.
- Ukuqeqeshwa kwemisipha yaphansi kwesinqe (umsipha we-PC)Mahhala, qala namuhlaUngakwenza uhlezi, ngaphandle kwemishini. Imizuzu embalwa, kathathu ngosuku.
Akudingeki ukhethe eyodwa kuphela; zingahlanganiswa.
- Ukuzivocavoca kwe-aerobicMahhala, qala namuhlaUkuhamba ngejubane noma ukugijima kancane, imizuzu eyi-150-160 ngesonto: umthamo owasetshenziswa ocwaningweni nge-ED, i-PE nokuzivocavoca.
- Ukuzivocavoca kwamandlaMahhala, qala namuhlaAma-squat nokunye ukunyakaza kwengxenye engezansi yomzimba nomgogodla, izikhathi ezi-2-3 ngesonto. Akudingeki mishini.
- Shintsha imikhuba yansuku zonkeMahhala, qala namuhlaUkulala, utshwala, ukubhema nesisindo. Ucwaningo lwe-ED lubuye lwabheka ukushintsha indlela yokuphila ukuze wehlise isisindo.
- Ukuqeqeshwa kwemisipha yaphansi kwesinqe (umsipha we-PC)Mahhala, qala namuhlaUngakwenza uhlezi, ngaphandle kwemishini. Imizuzu embalwa, kathathu ngosuku.
- Khuluma nodokotelaUdokotela we-urology, umtholampilo wezempilo yamadoda noma ukubonana nodokotela eku-inthanethi kungabheka imbangela. Ungabuza futhi ngezindlela zokwelashwa ezifana nemithi noma ukwelulekwa.
Akudingeki ukhethe eyodwa kuphela; zingahlanganiswa.
- Khuluma nodokotelaUdokotela we-urology, umtholampilo wezempilo yamadoda noma ukubonana nodokotela eku-inthanethi kungabheka imbangela. Ungabuza futhi ngezindlela zokwelashwa ezifana nemithi noma ukwelulekwa.
- Nciphisa ukungakhululeki nengcindeziLala kangcono, khuluma nomlingani wakho, noma ubone umeluleki osebenza ngezinkinga zocansi.
- Ukuzivocavoca kwe-aerobicMahhala, qala namuhlaUkuhamba ngejubane noma ukugijima kancane, imizuzu eyi-150-160 ngesonto: umthamo owasetshenziswa ocwaningweni nge-ED, i-PE nokuzivocavoca.
- Ukuqeqeshwa kwemisipha yaphansi kwesinqe (umsipha we-PC)Mahhala, qala namuhlaUngakwenza uhlezi, ngaphandle kwemishini. Imizuzu embalwa, kathathu ngosuku.
- Shintsha imikhuba yansuku zonkeMahhala, qala namuhlaUkulala, utshwala, ukubhema nesisindo. Ucwaningo lwe-ED lubuye lwabheka ukushintsha indlela yokuphila ukuze wehlise isisindo.
Akudingeki ukhethe eyodwa kuphela; zingahlanganiswa.
- Ukuzivocavoca kwe-aerobicMahhala, qala namuhlaUkuhamba ngejubane noma ukugijima kancane, imizuzu eyi-150-160 ngesonto: umthamo owasetshenziswa ocwaningweni nge-ED, i-PE nokuzivocavoca.
- Ukuzivocavoca kwamandlaMahhala, qala namuhlaAma-squat nokunye ukunyakaza kwengxenye engezansi yomzimba nomgogodla, izikhathi ezi-2-3 ngesonto. Akudingeki mishini.
- Shintsha imikhuba yansuku zonkeMahhala, qala namuhlaUkulala, utshwala, ukubhema nesisindo. Ucwaningo lwe-ED lubuye lwabheka ukushintsha indlela yokuphila ukuze wehlise isisindo.
- Ukuqeqeshwa kwemisipha yaphansi kwesinqe (umsipha we-PC)Mahhala, qala namuhlaUngakwenza uhlezi, ngaphandle kwemishini. Imizuzu embalwa, kathathu ngosuku.
Uma udokotela wakho ethi ukuzivocavoca kulungile, qala kancane: imizuzu eyi-10-20 yokuhamba ngejubane nokuqeqeshwa kwemisipha yaphansi kwesinqe kanye noma kabili ngosuku.
Indlela efanele namandla afanele kuncike ezimweni zakho nasembangeleni. Ukuhlola kuqala kukuvumela ukuzivocavoca ngokuphepha nangesikhathi eside.
Qala ngemizuzu engama-90 ye-cardio ngesonto (imizuzu engama-20-30 yokuhamba ngejubane izinsuku ezi-3-4) bese ufinyelela imizuzu eyi-150 ngesonto emasontweni ayi-12. Ukuzivocavoca kwamandla kabili ngesonto. Ukwengeza ukuqeqeshwa kwemisipha yaphansi kwesinqe kungenye indlela.
Ukuvuka komthondo kuncike empilweni yemithambo yegazi, futhi ucwaningo lwe-ED lucwaninge ukuzivocavoca kwe-aerobic (cishe imizuzu eyi-160 ngesonto) nokushintsha indlela yokuphila ukuze wehlise isisindo.
Gcina i-cardio cishe emizuzwini eyi-150 ngesonto bese wengeza ukuqeqeshwa kwemisipha yaphansi kwesinqe kathathu ngosuku (ukuqinisa oku-10 okubanjwe imizuzwana emi-3-5, kukhululwe isikhathi esilinganayo). Uma kusakukhathaza ngemuva kwamasonto ayi-12, khuluma nodokotela.
Ukuphuma nokuvuka komthondo kuhlanganisa imithambo yegazi, imizwa, amahomoni nesimo sengqondo yakho. Ukuzivocavoca yilokho ongakwenza ngasohlangothini lomzimba. Ngemisipha yaphansi kwesinqe, ucwaningo oluncane olungenalo iqembu lokuqhathanisa lwabika ukuthi amadoda angama-33 kwangama-40 ane-PE athola ukulawula ukuphuma ngemuva kwamasonto ayi-12.
Gcina i-cardio emizuzwini eyi-150 ngesonto nokuzivocavoca kwamandla kabili ngesonto. Ukufunda ukuqinisa imisipha yaphansi kwesinqe kusho ukuthi ungaqala ngokushesha uma uke wakudinga.
Imisipha nokuqina komzimba kuyancipha kancane ngeminyaka nezinguquko zempilo. Phinda uzihlole uma usuneminyaka engama-40 noma uma umsebenzi uba matasa futhi ukuzivocavoca kwehla.
Izimpendulo zakho ezi- nalokho okushiwo ucwaningo
- Ngezinye izikhathi angikwazi ukulawula ukuthi ngiphuma niniEnhlolovweni yamadoda ayi-12 133, u-22,7% wahlangabezana nemibandela yokuphuma ngaphambi kwesikhathi (Porst nabanye, 2007). Ocwaningweni olulodwa, amadoda angama-33 kwangama-40 abika ukuthola ukulawula ngemuva kokuqeqeshwa kwemisipha yaphansi kwesinqe (Pastore nabanye, 2014).
- Angiqiniseki njalo ukuthi umthondo wami uzoqina ngokwanele noma uhlale uvukileKu-Massachusetts Male Aging Study, u-52% wamadoda aneminyaka engama-40-70 wabika i-ED ezingeni elithile (Feldman nabanye, 1994). Ukuvuka komthondo kuncike emithanjeni yegazi nasemisipheni esisekelweni somthondo.
- Ngizivocavoca ngaphansi kwemizuzu eyi-150 ngesonto ngendlela engenza ngiphefumule kancane kanzimaUkubuyekezwa ngokuzivocavoca ne-ED kwaphakamisa imizuzu engama-40 yokuzivocavoca kwe-aerobic kane ngesonto (Gerbild nabanye, 2018).
- Ngihlala phansi isikhathi esiningi sosukuAmahora amaningi okuhlala avame ukusho ukunyakaza okuncane nsuku zonke. Ukubekela eceleni isikhathi se-cardio kubalulekile.
- Ukukhuphuka izitezi ezimbalwa kungenza ngiphelelwe ngumoya noma imilenze ibe nzimaKuwuphawu olujwayelekile lokuqina komzimba namandla emilenze. I-cardio kanye nokuzivocavoca kwamandla njengama-squat kukwakha kancane kancane.
- Nginesisindo esengeziwe esiswini (okhalweni u-94 cm noma ngaphezulu)Ocwaningweni lwamadoda ayi-110 akhuluphele ngokweqile, u-31% walabo abashintsha indlela yokuphila ukuze behlise isisindo iminyaka emi-2 bafinyelela amaphuzu ajwayelekile okuvuka komthondo, uma kuqhathaniswa no-5% weqembu lokuqhathanisa (Esposito nabanye, 2004).
- Ngivame ukulala ngaphansi kwamahora ayi-6Ukulala kancane kungathinta i-testosterone nokuthi usebenza kangakanani emini.
- NgiyabhemaUkubhema kulimaza imithambo yegazi futhi kuyimbangela eyaziwayo ye-ED.
- Ngineminyaka engama-40 noma ngaphezuluI-ED ivama kakhulu uma iminyaka ikhula: amathuba e-ED kunoma yiliphi izinga ayengu-39% eminyakeni engama-40 no-67% eminyakeni engama-70 (Feldman nabanye, 1994). Imisipha nayo iba buthakathaka kancane uma ungenzi lutho.
- Okwengeziwe ngokuphuma ku-ukuphuma ngaphambi kwesikhathi: ongakwenza.
- Okwengeziwe ngokuvuka komthondo ku-ukuzivocavoca nendlela yokuphila nge-ED.
Ukwabelana kuthumela igama lomphumela kuphela, hhayi izimpendulo zakho. Lo mphumela uyisiqondiso esijwayelekile, akukona ukuxilongwa.
Lapho imigomo ivela khona
Imigomo yesonto isebenzisa imithamo evela ocwaningweni nge-ED, i-PE nokuzivocavoca: i-cardio imizuzu eyi-150-160 ngesonto (Gerbild nabanye 2018, Kilinc nabanye 2018), ukuzivocavoca kwamandla izikhathi ezi-2-3 ngesonto kanye ne-cardio (Galvão nabanye 2025), nokuqeqeshwa kwemisipha yaphansi kwesinqe kathathu ngosuku amasonto ayi-12 (Dorey nabanye 2004, Pastore nabanye 2014). Imininingwane nemikhawulo kukhona ohlelweni lokuzivocavoca lwesonto.
Imibuzo evame ukubuzwa
Kufanele ngenze ama-Kegel amangaki ngosuku?
Isiqalo esivamile yisethi eyodwa yokuqinisa oku-8 kuya ku-10, ngakunye kubanjwe imizuzwana embalwa bese kukhululwa isikhathi esilinganayo, kathathu ngosuku (isibonelo ekuseni, emini nasebusuku). Isethi eyodwa noma ezimbili ngosuku zanele ekuqaleni. Iningi locwaningo kumadoda ane-ED noma i-PE laqhubeka nokuqeqesha nsuku zonke cishe amasonto ayi-12.
Ingabe ukuqeqeshwa kwemisipha yaphansi kwesinqe kwanele kukodwa?
Ucwaningo nge-ED, i-PE nokuzivocavoca lwabuye lwabheka ukuzivocavoca kwe-aerobic (cishe imizuzu eyi-150 ngesonto) nokuzivocavoca kwe-aerobic kuhlanganiswe nokuzivocavoca kwamandla. Ucwaningo luningi luncane, futhi ukuzivocavoca akuthathi indawo yokunakekelwa ngodokotela. Uhlelo lwethu lokuzivocavoca lwamasonto onke luhlanganisa kokuthathu.
Kuzothatha isikhathi esingakanani ngaphambi kokuthi ngibone umehluko?
Iningi locwaningo lalinganisa imiphumela ngemuva kwamasonto angaba ngu-12 (izinyanga ezi-3). Abantu bahluka kakhulu. Uma kungekho okushintshile ngaleso sikhathi, noma inkinga iqhubeka ikukhathaza, khuluma nodokotela wezinso nomchamo (urologist) noma udokotela wakho.