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Ukuthatha isikhathi eside

Indlela yokuthatha isikhathi eside: izinto ezi-5 ongazenza ngokuphuma ngaphambi kwesikhathi, nezindlela zokwelashwa

Kubuyekeziwe Okt 21, 2026Imithombo engu-6Imizuzu engu-7 yokufundaIthimba lokuhlela le-Chordup

Kubhalwe kusukela ocwaningweni olubuyekezwe ngontanga neziqondisweni zezikhungo zezokwelapha, ezibhalwe ekugcineni. Akubuyekezwanga ngudokotela. Inqubomgomo yokuhlela

Ukuphuma ngaphambi kwesikhathi kungenye yezinkinga zocansi ezivame kakhulu: cishe indoda e-1 kwezi-5 enhlolovweni enkulu yahlangabezana nemibandela. Ngaphambi kokuthi uthi “nginjalo nje”, yazi ukuthi kukhona ongakwenza ngaphandle kwemithi. Nazi izindlela zokuzisiza nezindlela zokwelashwa, kanye nezibalo nemikhawulo yocwaningo.

Amaphuzu abalulekile

Izindlela zokuzisiza eziye zacwaningwa wukuqeqeshwa kwemisipha yaphansi kwesinqe, ukuzivocavoca kwe-aerobic njengokugijima, kanye namasu okuziphatha njengokuqala-ume. Ucwaningo luningi luncane futhi imiphumela iyehluka phakathi kwamadoda. Uma kuqhubeka kukukhathaza, udokotela we-urology angakunikeza nemithi nokwelulekwa.

Cishe indoda e-1 kwezi-5

Enhlolovweni ye-Premature Ejaculation Prevalence and Attitudes (PEPA) yamadoda ayi-12 133 aneminyaka eyi-18 kuya kwengama-70 e-United States, eJalimane nase-Italy, u-22,7% wahlangabezana nemibandela yokuphuma ngaphambi kwesikhathi (u-24,0% e-US). Kuyisimo sezempilo esaziwayo, futhi odokotela basibona kaningi.

I-International Society for Sexual Medicine (ISSM) ichaza ukuphuma ngaphambi kwesikhathi njengakho konke okuthathu okulandelayo:

Ukuphuma kwesidoda okwenzeka ngokushesha ngemuva kokungena (cishe umzuzu o-1 noma ngaphansi ohlotsheni lwempilo yonke, cishe imizuzu emi-3 noma ngaphansi ohlotsheni oluqale kamuva)
Ukungakwazi ukubambezela ukuphuma cishe njalo noma njalo
Ukucindezeleka, ukukhungatheka noma ukugwema ucansi ngenxa yalokho

Izinhlobo ezimbili nezimbangela zazo eziyinhloko

Uhlobo	Okubukeka kanjani nezimbangela ezivamile
Olwempilo yonke	Lukhona kusukela ocansini lwakho lokuqala. Kucatshangwa ukuthi luhlobene nesimo somzimba nendlela imizwa elawula ukuphuma esebenza ngayo
Oluqale kamuva	Luqale ngesinye isikhathi kamuva. Lungahlobana ne-ED, ukuvuvukala kwendlala yesinye (prostate), izinkinga ze-thyroid, ingcindezi noma ukukhathazeka

Ohlotsheni oluqale kamuva, ukwelapha isimo esiyimbangela kungase kuze kuqala. Uma kuqale ngokuzumayo, qala ubone udokotela.

Izinto ezi-5 ongazenza

Indlela1Ukuqeqeshwa kwemisipha yaphansi kwesinqe (Kegel)

Isidoda siphuma lapho ingxenye yemisipha yaphansi kwesinqe (i-bulbospongiosus neminye) ifinyela ngesigqi. Umqondo ongemuva kokuqeqesha ukuthi ukuzijwayeza ukuqinisa nokukhulula le misipha kukusiza ubone uma ukuphuma sekusondela futhi kukunike ukulawula okwengeziwe.

Ukuvuselelwa kwemisipha yaphansi kwesinqe nge-PE yempilo yonkePastore nabanye2014Italy

40amadoda

amasonto ayi-12okuqeqeshwa

33athola ukulawula

Indlela: Ukuqeqeshwa kwemisipha yaphansi kwesinqe okuholwa ngudokotela we-physiotherapy, kuhlanganise ukuvuselela ngogesi ne-biofeedback
Isixwayiso: Ucwaningo oluncane olungenalo iqembu lokuqhathanisa

Hlose ukuqinisa oku-10 okubanjwe imizuzwana embalwa bese kukhululwa isikhathi esilinganayo, kathathu ngosuku. Umhlahlandlela wethu wokuzivocavoca kwe-Kegel kwamadoda unemininingwane.

Zama isibali-sikhathi se-Kegel samahhalaUngazama indlela yoku-1 lapha umzuzu owodwa. Qinisa ukhulule izikhathi eziyi-10 ngesigqi somfanekiso onyakazayo. Akukho ukubhalisa, ayikho i-app.

Indlela2Ukuzivocavoca kwe-aerobic njengokugijima

Ngaphandle kwemisipha yaphansi kwesinqe, ucwaningo olungahleliwe lubheke ukugijima nokuphuma ngaphambi kwesikhathi.

Ukugijima ne-PE yempilo yonke: ucwaningo olungahleliweKilinc nabanye2018Andrologia

imiz 30ukugijima

kahlanungesonto

Amaqembu: Ukugijima / umuthi (dapoxetine) / ukuzivocavoca okulula okungenamthelela
Okubikiwe: Isikhathi kuze kuphume isidoda sakhula eqenjini elagijimayo, cishe ngokulingana neqembu lomuthi
Isixwayiso: Ucwaningo oluncane nolwesikhashana

Ukubuyekezwa kwango-2023 kwenyuvesi yase-UK nako kwabiza ucwaningo ngokugijima nokuqeqeshwa kwemisipha yaphansi kwesinqe ngokuthi luyathembisa, kodwa kwacela ucwaningo olukhulu. Ukuqala ngokuhamba ngejubane bese wenyukela ekugijimeni kancane kuyindlela engenzeka.

Indlela3Amasu okuqala-ume nokucindezela

Odokotela nabelaphi bezocansi basebenzisa la masu okuziphatha. Ungazijwayeza wedwa noma nomlingani wakho.

Ukuqala-ume: uma uzwa ukuthi usuzophuma, misa ukuvuseleleka, ulinde kuze kudlule lowo muzwa, bese uqala futhi. Phinda izikhathi ezimbalwa
Ukucindezela: uma uzwa ukuthi usuzophuma, cindezela ngokuqinile ngaphansi nje kwekhanda lomthondo imizuzwana embalwa kuze kwehle isifiso

Kokubili kukufundisa ukubona iphuzu lokungabuyeli emuva, futhi ngezinye izikhathi kuhlanganiswa nokuqeqeshwa kwemisipha yaphansi kwesinqe. Alukakabi luningi ucwaningo ngakho.

Indlela4Ukuzivocavoca kwamandla ukuze ube nesisekelo esiqinile

Uma sikhuluma iqiniso, cishe alukho ucwaningo ngokuzivocavoca kwamandla kukodwa nokuphuma ngaphambi kwesikhathi. Kodwa izinqe, amathanga nomgogodla kusekela isinqe kanye nemisipha yaphansi kwesinqe, futhi ungazijwayeza ukuqinisa imisipha yaphansi kwesinqe ngesikhathi wenza ama-squat nama-bridge. Kuthathe njengengxenye yesisekelo sokuqina komzimba wakho kanye ne-cardio.

Indlela5Ukulala, utshwala nokwethuka

Kucatshangwa ukuthi ukukhathazeka nokungakhululeki kwenza isidoda siphume ngokushesha. Gwema ukulala kancane nokuphuza utshwala ngokweqile, futhi ukukhuluma nomlingani wakho kunganciphisa ingcindezi. Zama ukungazisoli ngokweqile.

Indlela yokufaka izindlela 1, 2 no-4 esontweni ikhona ohlelweni lwethu lokuzivocavoca lwesonto.

Lokho udokotela angakunikeza

Udokotela we-urology noma umtholampilo wezempilo yamadoda angabheka izimbangela futhi axoxe ngezindlela ezifana nalezi:

Imithi yokuphuza ebambezela ukuphuma, noma ukhilimu nezifutho ezenza ubuthongo
Ukuqeqeshwa emasu okuziphatha njengokuqala-ume
Ukwelulekwa, uma ukukhathazeka noma izinkinga zobudlelwano kunomthelela

Uma ukuya ngqo kudokotela kubonakala kunzima, amazwe amaningi anezinsizakalo zezempilo eku-inthanethi lapho ungakhuluma khona nodokotela obhalisiwe ngevidiyo noma ngomlayezo. Gwema imithi ethengwa kubathengisi abangenalayisensi eku-inthanethi nezithasiselo ezithembisa imiphumela; imikhiqizo yomgunyathi nokulimala kuye kwabikwa.

Imikhawulo yocwaningo

Ucwaningo lokuzivocavoca lonke luncane, lunabahlanganyeli abangamashumi ambalwa.
Ucwaningo oluningi lwemisipha yaphansi kwesinqe lwasebenzisa ukubhekwa ngochwepheshe noma imishini, okungafani nokuziqeqesha wedwa ekhaya.
Izindlela nobude besikhathi kuyehluka phakathi kocwaningo, ngakho indlela engcono kakhulu ayikaziwa.

Imibuzo evame ukubuzwa

Ngingakwazi yini ukuthatha isikhathi eside ngokwami?

Izindlela zokuzisiza eziye zacwaningwa zihlanganisa ukuqeqeshwa kwemisipha yaphansi kwesinqe, ukuzivocavoca kwe-aerobic njengokugijima, namasu okuziphatha afana nokuqala-ume (start-stop). Ucwaningo luningi luncane futhi imiphumela iyehluka kuye ngendoda. Uma inkinga iqhubeka noma iqale ngokuzumayo, bona udokotela we-urology; imithi nokwelulekwa nakho kuyizindlela.

Ingabe ama-Kegel ayasiza ekuphumeni ngaphambi kwesikhathi?

Ocwaningweni lwase-Italy lwamadoda angama-40 abenenkinga yempilo yonke yokuphuma ngaphambi kwesikhathi (Pastore nabanye, 2014), angama-33 abika ukuthi ayakwazi ukulawula ukuphuma ngemuva kwamasonto ayi-12 okuqeqeshwa kwemisipha yaphansi kwesinqe. Ucwaningo lwalungenalo iqembu lokuqhathanisa, futhi ababhali bacela ucwaningo olukhulu. Uma i-PE iqhubeka ikukhathaza, udokotela angasiza.

I-PE ne-ED zivame kangakanani?

Zivame kakhulu. Enhlolovweni ye-PEPA yamadoda ayi-12 133 aneminyaka eyi-18 kuya kwengama-70 e-US, eJalimane nase-Italy, u-22,7% wahlangabezana nemibandela yokuphuma ngaphambi kwesikhathi. Ku-Massachusetts Male Aging Study yamadoda ayi-1 290 aneminyaka engama-40 kuya kwengama-70, u-52% wabika inkinga yokuvuka komthondo ezingeni elithile.

Ingabe le webhusayithi noma i-app ye-Men's Core AI izokwelapha i-ED noma i-PE?

Asikwazi ukuthembisa ukwelapheka. I-Men's Core AI iyiwebhusayithi ne-app yamadoda abhekene ne-ED noma i-PE, eyakhelwe ezindleleni ucwaningo oluye lwabika ukuthi zingasiza. Ezivivinyweni zokwelapha, ukuqeqeshwa kwemisipha yaphansi kwesinqe nokuzivocavoca kwe-aerobic kuye kwahlotshaniswa nezinguquko ekuvukeni komthondo nasekulawuleni ukuphuma, futhi sikunikeza njengokuqeqesha okusekelwe kusayensi. Iningi lalolu cwaningo luncane, futhi imiphumela efanayo ayiqinisekiswa kuwo wonke umuntu. I-Men's Core AI ayiyona into yezokwelapha noma esikhundleni sokunakekelwa ngodokotela, ngakho uma izimpawu ziqhubeka, cabanga nokubona udokotela.

Imithombo

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/ (kubhekwe ngo-Okthoba 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 (kubhekwe ngo-Okthoba 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 (kubhekwe ngo-Okthoba 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 (kubhekwe ngo-Okthoba 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/ (kubhekwe ngo-Okthoba 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_ (kubhekwe ngo-Okthoba 2026)