Ndingazenza Njani Ukuba Ndichame?

Umxholo

• 1. Qhuba amanzi
• 2. Hlamba i-perineum yakho
• 3. Bamba izandla zakho emanzini ashushu okanye abandayo
• 4. Yiya kubethwa ngumoya
• 5. Hlutha ioyile yepepermint
• 6. Bend phambili
• 7. Zama indlela yeValsalva
• 8. Zama itephu yesubrububic
• 9. Sebenzisa iindlela zokuphumla
• 10. Chukumisa ithanga lakho
• Kutheni le nto kufuneka uzenze uchame?
• Izinto ekufuneka ziqwalaselwe

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Indlela yokuzenza uchame

Akufanele uzinyanzele ukuba uchame ukuba akukho mfuneko yezizathu zonyango. Ukuba kunyanzelekile uzinyanzele, Nazi iindlela ezili-10 ezinokusebenza:

1. Qhuba amanzi

Layita itepu kwisinki yakho. Hlala kwindlu yangasese. Zama ukukhululeka, uvale amehlo, kwaye ujonge kwisandi samanzi.

2. Hlamba i-perineum yakho

I-perineum yindawo yenyama phakathi kwamalungu angasese kunye ne-anus. Hlala kwindlu yangasese kwaye uzame ukuphumla. Sebenzisa ibhotile ye-squirt ukuhlamba i-perineum yakho ngamanzi ashushu.

3. Bamba izandla zakho emanzini ashushu okanye abandayo

Gcwalisa isitya esincinci kunye namanzi ashushu okanye abandayo kwaye ubeke iminwe yakho kuyo. Babambe apho de ube unomdla wokuchama, kwaye uzame ukwenza oko kwindlu yangasese.

4. Yiya kubethwa ngumoya

Umsebenzi womzimba ngamanye amaxesha unokukhuthaza isinyi. Zama ukuhamba ujikeleze igumbi okanye ipaseji ude uve ukuba kufuneka uchame.

5. Hlutha ioyile yepepermint

Ivumba leoyile yepepermint linokukunika umdla wokuchama. Beka amathontsi ambalwa kwibhola yomqhaphu uze nayo kwigumbi langasese. Hlala kwindlu yangasese, uphumle, kwaye uphuhle ibhola yomqhaphu. Unokufuna ukuzama ukubeka ioyile yepepermint ngqo kwigumbi langasese.

Fumana ioyile yepepermint kwiAmazon.com.

6. Bend phambili

Hlala kwindlu yangasese uphumle. Xa ukulungele ukuzama ukuchama, ukugoba phambili. Oku kunokuvuselela isinyi sakho.

7. Zama indlela yeValsalva

Hlala kwindlu yangasese uthwale phantsi, ngokungathi ubusebenzisa intshukumo yamathumbu. Sebenzisa i-forearm yakho ukucinezela kakuhle kwisisu sakho esezantsi- kodwa unakekele ukuba ungacinezeli ngqo kwisinyi sakho. Umchamo obuyela emva kwizintso unokubangela usulelo okanye umonakalo.

8. Zama itephu yesubrububic

Hlala kwindlu yangasese uphumle. Sebenzisa iincam zakho zeminwe ukucofa ngokukhawuleza indawo phakathi kwenkaba yakho kunye nethambo le-pubic (kubafazi) okanye ipenisi (yamadoda). Cofa kanye umzuzwana ukuya kuthi ga kwimizuzwana engama-30.

9. Sebenzisa iindlela zokuphumla

Hlala kwindlu yangasese kwaye uphumle kangangoko unako. Ukuphumla ngakumbi, vala amehlo akho kwaye uqalise ukuphefumla ngokunzulu. Yenza iinzame zokuphumla zonke izihlunu emzimbeni wakho, ukusuka entloko ukuya ezinzwaneni.

10. Chukumisa ithanga lakho

Hlala kwindlu yangasese uphumle. Ukubetha ithanga lakho langaphakathi ngeminwe yakho. Oku kunokukhuthaza ukuchama.

Kutheni le nto kufuneka uzenze uchame?

Wakhe wazibuza ukuba umzimba wakho wazi njani xa ilixesha lokuchama? Inkqubo yakho yemithambo-luvo iyalela umzimba wakho ukuba uqaphele ingqondo yakho xa isinyi sakho sigcwele. Xa kufuneka uchame, uziva uxinzelelo kwisisu sakho, ubonakalisa ukuba lixesha lokundwendwela igumbi lokuhlambela.

Kwezinye iimeko, kuya kufuneka unyanzele umzimba wakho ukuba uchame. Oku kunokuba xa ugqirha ekucela ukuba unike umchamo uhlalutyo kuhlolo. Oku kubizwa ngokuba ngumchamo. Ugqirha wakho uya kukunika isitya seplastikhi esinyumba apho uchama khona, kwaye baya kuqhuba iimvavanyo ezahlukeneyo kwisampulu yakho yomchamo.

Okanye unokuba nengxaki emva kotyando ukuba uvelisa imeko eqhelekileyo ebizwa ngokuba yi-neurogenic bladder, ephazamisana neempawu zakho zomthambo eziqhelekileyo ukusuka kwisinyi ukuya kwingqondo. Oku kwenza ukuba kube nzima okanye kungenzeki ukuba umzimba wakho ufumanise ukuba kuya kufuneka ukhuphe umchamo okanye hayi. Umchamo unemveliso yenkunkuma enokuba yingozi emzimbeni ukuba "uyayibamba."

Amayeza amaninzi anokubangela ukugcinwa komchamo okwethutyana.

Izinto ekufuneka ziqwalaselwe

Isitshixo sokuchama kumyalelo kukukwazi ukuphumla ngokwaneleyo ukuze kwenzeke. Ngelixa kunokuba nzima ukwenza oku, ngenxa yezizathu zonyango ngamanye amaxesha kuyimfuneko.

Ukuba usenengxaki yokudlula umchamo emva kokuzama ezi ndlela, yazisa ugqirha ngoko nangoko. Unokufuna i-catheterization, okanye unokuba nemeko ethintela amandla akho okuchama.