Kukhalabe ndi thanzi la mbolo ndikofunikira kwambiri pakugonana. Bukuli limapereka upangiri wothandiza, mothandizidwa ndi kafukufuku ndi zitsanzo zenizeni, kukuthandizani kusamalira mbolo yanu ndikusintha thanzi lanu logonana.
1.Ikani patsogolo Ukhondo
Kuyeretsa Tsiku ndi Tsiku:Ukhondo woyenera ndi wofunika kwambiri popewa matenda komanso kukhalabe otonthoza. Gwiritsani ntchito madzi ofunda ndi sopo wofatsa, wosanunkhira. Sopo wankhanza kapena zinthu zonunkhiritsa kwambiri zimatha kusokoneza mabakiteriya ndi ma pH, zomwe zitha kuyambitsa mkwiyo. Kafukufuku wofalitsidwa mu Journal of Urology anapeza kuti amuna omwe amagwiritsa ntchito sopo wosanunkhira, hypoallergenic anali ndi 30% kutsika kwapakhungu kupsa mtima poyerekeza ndi omwe amagwiritsa ntchito sopo wonunkhira.
Kuyanika Kwambiri:Chinyezi chingayambitse matenda oyamba ndi fungus. Onetsetsani kuti malowo ndi owuma mutatha kutsuka. Kafukufuku wina wazaka 35 zakubadwa adawonetsa kuti chinyezi chosalekeza komanso kuyanika kosakwanira kumayambitsa matenda oyamba ndi fungus, omwe amathetsedwa mwa kukhala ndi chizoloŵezi choyanika bwino pambuyo posamba.
Kudzipenda Nthawi Zonse:Kudzifufuza nthawi zonse kungathandize kuzindikira zinthu msanga. Yang'anani zotupa, zilonda, kapena kusintha kwa maonekedwe a khungu. Kafukufuku wa 2019 mu Sexual Medicine adawonetsa kuti amuna omwe amadziyesa nthawi zonse amakhala ndi 40% yokwera kwambiri yozindikira matenda ambolo, ndikuwongolera zotsatira za chithandizo.
2.Pewani Zokhumudwitsa
Valani zovala zamkati zopumira:Sankhani zovala zamkati za thonje kuti mpweya uziyenda komanso kuchepetsa kuchuluka kwa chinyezi. Kafukufuku wofalitsidwa mu Dermatology Research and Practice adapeza kuti amuna omwe adasinthira zovala zamkati za thonje adatsika ndi 25% ku matenda a mafangasi poyerekeza ndi omwe amavala nsalu zopangira.
Pewani Zovala Zothina:Zovala zolimba zimatha kuyambitsa kupsa mtima ndi kukwiya. Mwachitsanzo, John, wogwira ntchito muofesi wazaka 40, ananena kuti vuto la kumaliseche linachepa atasintha n’kuvala thalauza lotayirira komanso zovala zamkati zopumira mpweya.
Samalani ndi Zamalonda:Pewani kugwiritsa ntchito mafuta odzola, zonunkhiritsa, kapena zinthu zina zosagwirizana ndi maliseche. Mwamuna yemwe adadzola mafuta odzola kumaliseche adamva kuwawa, zomwe zidayenda bwino atasinthana ndi njira zina za hypoallergenic.
3. Khalani ndi Zakudya Zathanzi
Zakudya Zokwanira:Zakudya zokhala ndi mavitamini ndi mchere wambiri zimathandizira thanzi la kugonana. Zakudya zokhala ndi zinki zambiri, monga njere za dzungu ndi nkhono, ndi vitamini E, zomwe zimapezeka mu mtedza ndi masamba amasamba, zimapindulitsa. Kafukufuku wachipatala wofalitsidwa mu Nutrition Research anapeza kuti amuna omwe amadya kwambiri zinki anali ndi 20% kusintha kwa zizindikiro za thanzi la kugonana.
Khalani ndi Hydrated:Ma hydration oyenerera amakhudza thanzi la khungu ndi ntchito yogonana. Kafukufuku wina wazaka za 45 adawonetsa kuti kuchuluka kwa madzi kumadzetsa thanzi la khungu komanso ntchito ya erectile. Yesani kumwa madzi osachepera magalasi asanu ndi atatu tsiku lililonse kuti thupi lizigwira ntchito bwino.
Chepetsani Mowa Ndipo Pewani Kusuta:Kumwa mowa mopitirira muyeso ndi kusuta kukhoza kusokoneza kugonana. Kafukufuku wa nthawi yayitali mu The American Journal of Clinical Nutrition anapeza kuti kuchepetsa kumwa mowa ndi kusiya kusuta kunapangitsa kuti 30% apite patsogolo mu erectile ntchito ndi thanzi labwino.
4. Yesetsani Kugonana Motetezedwa
Gwiritsani ntchito Makondomu:Makondomu amateteza matenda opatsirana pogonana (STIs) ndi mimba zosakonzekera. Kafukufuku mu Sexually Transmitted Infections adawonetsa kuti kugwiritsa ntchito kondomu nthawi zonse kumachepetsa kuchuluka kwa matenda opatsirana pogonana ndi 50% komanso kulimbikitsa machitidwe ogonana otetezeka.
Kuwunika pafupipafupi STI:Kuwunika pafupipafupi kwa matenda opatsirana pogonana ndikofunikira kuti muzindikire msanga komanso kulandira chithandizo. Matenda ambiri opatsirana pogonana sakhala ndi zizindikiro, zomwe zimapangitsa kuti kuyezetsa pafupipafupi ndikofunikira. Kafukufuku wina wazaka 30 wazaka 30 adapeza kuti kuyezetsa pafupipafupi kudapangitsa kuti azindikire msanga matenda opatsirana pogonana, zomwe zimapangitsa kuti azitha kuchiza komanso kupewa zovuta.
Lankhulani Momasuka:Kuyankhulana moona mtima pa nkhani ya umoyo wogonana ndi matenda opatsirana pogonana kumalimbikitsa kukhulupirirana. Maanja omwe amakambirana momasuka za kugonana kwawo amakhala okonzeka kuchita zogonana mosadziteteza ndikuthana ndi nkhawa zawo mwachangu.
5. Yang'anirani Zosintha ndi Kufunafuna Uphungu Wachipatala
Dziyeseni Mayeso Okhazikika:Kudzipenda nthawi zonse kumathandiza kuzindikira zosintha kapena zolakwika msanga. Mwamuna wina yemwe adawona chotupa chaching'ono podziyesa adapempha upangiri wachipatala mwachangu, zomwe zidapangitsa kuti amudziwe msanga komanso kuchiza bwino matenda ake.
Funsani Akatswiri a Zaumoyo:Mavuto osalekeza monga kupweteka kapena kutulutsa kwachilendo kuyenera kuyesedwa ndi wothandizira zaumoyo. Kafukufuku wina wazaka 50 yemwe ali ndi vuto la erectile adapeza kuti kuwunika kwachipatala kunawonetsa kuti ali ndi vuto lochiritsika, lomwe limathandizira kwambiri pakugonana.
Yankhani Nkhani Zokhudza Kugonana:Kusintha kwa erectile ntchito kapena libido kuyenera kuyesedwa ndi katswiri wa zaumoyo. Wodwala yemwe ali ndi vuto ladzidzidzi la erectile adapeza kuti kusalinganika kwa mahomoni kunali chifukwa chachikulu, chomwe chinachiritsidwa bwino ndi mankhwala ndi kusintha kwa moyo.
6. Sinthani Kupsinjika Maganizo ndi Umoyo Wamaganizo
Yesani Kuwongolera Kupsinjika:Kupsinjika maganizo ndi nkhawa zimatha kusokoneza kugonana. Chitani zinthu monga kusinkhasinkha, kuchita masewera olimbitsa thupi, kapena zosangalatsa. Kafukufuku wina wazaka 38 adapeza kuti kusinkhasinkha pafupipafupi kumathandizira kukhutitsidwa ndi kugonana ndikuchepetsa nkhawa yogwira ntchito ndi 35%.
Pezani Thandizo la Akatswiri:Ngati zovuta zokhudzana ndi kugonana zimakhudza moyo wanu wogonana, ganizirani kulankhula ndi katswiri wa zamaganizo. Cognitive-behavioral therapy (CBT) yawonetsedwa kuti imathandizira bwino nkhawa za magwiridwe antchito ndikuwongolera magwiridwe antchito ogonana, monga tawonetsera mu kafukufuku wa 2020.
Foster Healthy Relations:Kupanga ubale wamphamvu ndi okondedwa wanu kumawonjezera zochitika zogonana. Kulankhulana momasuka ndi kulemekezana kumathandiza kuti kugonana kukhale kosangalatsa. Anthu okwatirana amene amakambitsirana mowona mtima zosoŵa zawo ndi zokhumba zawo nthaŵi zambiri amafotokoza kuti ali ndi chikhutiro chochuluka pankhani ya kugonana.
7. Phatikizani Zochita Zathupi Nthawi Zonse
Chitani masewera olimbitsa thupi:Kuchita masewera olimbitsa thupi nthawi zonse kumapangitsa kuti mtima ukhale wathanzi komanso kuti magazi aziyenda bwino, zomwe ndizofunikira kuti erectile igwire bwino ntchito. Kafukufuku mu The Journal of Sexual Medicine anapeza kuti amuna omwe ankachita masewera olimbitsa thupi nthawi zonse amakhala ndi kusintha kwa 25% mu ntchito ya erectile poyerekeza ndi anthu omwe amangokhala.
Yang'anani pa Core ndi Lower Thupi Mphamvu:Zochita zolimbitsa thupi monga squats ndi mapapo zimathandizira kupirira komanso kuchita bwino pakugonana. Bambo wazaka 45 yemwe adaphatikiza maphunziro amphamvu muzochita zake adanenanso kuti ali ndi mphamvu zambiri komanso amakhala ndi mwayi wogonana.
Chitani Zochita za Kegel:Zochita za Kegel zimalimbitsa minofu ya m'chiuno, kumawonjezera kuwongolera komanso kugwira ntchito kwa erectile. Kafukufuku wina wazaka 30 yemwe ankachita masewera olimbitsa thupi a Kegel nthawi zonse adawonetsa kusintha kwakukulu kwa mphamvu ya erectile ndi kulamulira.
8. Unikani machitidwe ogonana athanzi
Dziphunzitseni:Kumvetsetsa thanzi la kugonana ndi momwe thupi limakhalira kungapangitse zisankho zabwino. Gwiritsani ntchito magwero odalirika ndikufunsani akatswiri azachipatala kuti mudziwe zolondola. Zothandizira maphunziro zochokera kumabungwe ngati American Urological Association zitha kupereka chidziwitso chofunikira.
Onani ndi Chidaliro:Chidaliro muzochita zogonana zimatha kuwonjezera zokumana nazo. Lankhulani momasuka ndi wokondedwa wanu ndikuwona zomwe zimakupindulitsani nonse. Banja lina limene linakambitsirana momasuka zokonda zawo ndi kuyesa njira zosiyanasiyana linanena chikhutiro chowonjezereka ndi ubwenzi wapamtima.
Yesani Kuyesa Mwachitetezo:Mukayesa ntchito zatsopano, onetsetsani kuti ndizogwirizana komanso zotetezeka. Kafukufuku wina wa anthu okwatirana amene anayesa njira zosiyanasiyana mogwirizana komanso momasuka ananena kuti anasangalala kwambiri komanso anagwirizana kwambiri.
Mapeto
Kusamalira mbolo kumaphatikizapo njira yokwanira, kuphatikizapo ukhondo, kukhala ndi moyo wathanzi, kuyang'ana kuchipatala nthawi zonse, komanso kuthetsa kupsinjika maganizo. Mwa kuphatikiza izi m'zochita zanu zatsiku ndi tsiku, mutha kukulitsa thanzi lanu logonana komanso kukhala ndi moyo wabwino. Chisamaliro chokhazikika sichimangowonjezera zochitika zanu zapamtima komanso zimathandizira ku thanzi lanu lonse. Gawani malangizowa ndi ena omwe angapindule nawo ndikuwonana ndi anthu odziwika bwino komanso akatswiri azachipatala kuti mupeze malangizo omwe akugwirizana ndi inu.
Kuika patsogolo masitepewa kumatsimikizira moyo wokhutiritsa komanso wosangalatsa, wothandizidwa ndi deta ndi zitsanzo zenizeni zomwe zikuwonetsa zotsatira zabwino za machitidwewa pa umoyo wa kugonana.
Nthawi yotumiza: Sep-19-2024