Unyango lokungahambi kakuhle komchamo

Umxholo

• 1. Ukuzilolonga kukaKegel
• 2. Umzimba wonyango
• 3. Uncedo
• 4. Ukutya
• 5. Utyando
• Iingcebiso zokunceda kunyango
• Utshintsho olwandisa ukungangqinelani komchamo

Unyango lokungasebenzi kakuhle komchamo luxhomekeke kuhlobo lokungasebenzi kakuhle komntu, nokuba kungxamisekile, kukuzikhandla okanye ukudityaniswa kwezi ntlobo zimbini, kodwa inokwenziwa ngokuzivocavoca imisipha ye-pelvic, i-physiotherapy, amayeza okanye utyando, kwezona meko zinzima.

Apha ngezantsi sibonisa amathuba onyango ukuze akwazi ukulawula i-pee ngokufanelekileyo.

1. Ukuzilolonga kukaKegel

Olu luhlobo oluthile lokuzilolonga kwezihlunu zomgangatho we-pelvic apho umntu kufuneka azibambe ezi zihlunu kangangemizuzwana eli-10 emva koko aziphumze eminye imizuzwana eli-15, aziphindaphinde kangangezihlandlo ezili-10, kathathu ngemini.

Njengendlela yokuqhubela phambili kobunzima emva kweeveki ezimbalwa, kunokuqalwa ukusetyenziswa kweekhowuni ezincinci zangasese ezinceda owasetyhini ukuba omeleze kwaye angene kwimisipha ye-pelvic.

Nangona kunokwenzeka ukwenza imithambo ekhaya, kunokuba luncedo ukubonisana ne-physiotherapist enokukuyalela ngokwakho ukuba ungayenza njani le mithambo ngokuchanekileyo ukuze ube nefuthe elilindelekileyo. Emva kokufunda indlela yokufumana izihlunu ezifanelekileyo, unokwenza imithambo ekhaya yonke imihla, ngendlela ethe cwaka neyoxolo.

2. Umzimba wonyango

I-Electrostimulation yenye yeendlela zokunyanga ukulahleka komchamo, kwaye ibandakanya ukwazisa ikhowuni encinci kwilungu lobufazi ekhupha umbane omncinci okhokelela ekunciphiseni kwezihlunu zomgangatho we-pelvic.

3. Uncedo

Amayeza okunyanga ukungahambelani nomchamo unokusetyenziselwa ukuphumla isinyi, ukwandisa ithoni yemisipha yesinyi okanye ukomeleza i-sphincter. Eminye imizekelo yi-Oxybutynin, Trospium, Solifenacin, Estrogen kunye ne-Imipramine.

Ukusetyenziswa kwamayeza kubonisiwe xa i-physiotherapy kunye nokuzivocavoca kwe-kegel akwanele ukulawula umchamo. Yazi amagama amayeza abonisiweyo kuhlobo ngalunye lokungabikho komchamo.

4. Ukutya

Ukwazi ukuba ungatya ntoni kunokuba luncedo ekubambeni i-pee yakho ngokufanelekileyo. Ezinye iingcebiso zezi:

• Lawula amathumbu ngokutya ukutya okutyebileyo kwifayibha ukunqanda ukuqhina kwaye kunciphise uxinzelelo esiswini, ukunciphisa iziqendu zokungakwazi ukuzibamba;
• Kuphephe ukusela iziselo ezinxilisayo kunye nezine-caffeine, ngakumbi ikofu, kuba ezi zisela zivuselela isinyi kakhulu;
• Ukunciphisa umzimba ngokutya okusempilweni kunye nokuzilolonga umzimba, ngaphandle koxinzelelo lokungabinamchamo;
• Kuphephe ukutya ukutya kunye neziselo ezinokucaphukisa isinyi, ezinje ngeziqholo, iziselo ezihlwahlwazayo, iziqhamo kunye nejusi ye-citrus.

Bona ezinye iingcebiso kule vidiyo ilandelayo:

5. Utyando

Isebenza ukulungisa nayiphi na ingxaki yomchamo ebangela ukungangqinelani komchamo. Inokuboniswa kwakhona xa ingekho enye indlela yonyango ebonakalisiweyo ukuba iyasebenza kwaye ibandakanya ukubeka uhlobo lweteyiphu ukuxhasa umgangatho we-pelvic. Nangona kunjalo, ekuhambeni kwexesha kunokwenzeka ukuba iintlungu zivele ngexesha lonxibelelwano olusondeleyo kunye nentlungu kwindawo ye-pelvic.

Fumanisa ukuba uqhaqho lwenziwa njani, njani ukubuyela kwimeko yesiqhelo kunye nokhathalelo oluyimfuneko.

Iingcebiso zokunceda kunyango

Kukho iingcebiso malunga nonyango lokungavumelani nomchamo ekufuneka umntu enze, njengale:

• Ukuchama phambi kokuvula itepu phambi kokuba uphume emotweni, okanye phambi kokuba uphume emsebenzini, esikolweni okanye kwenye indawo ukuze xa ufika ekhaya kungabikho ukuvuza komchamo xa usemnyango wakho;
• Xa uziva unomnqweno wokuchama ngequbuliso, sukungxamela ukuya kwigumbi lokuhlambela kwangoko, kodwa yenza isivumelwano semisipha yakho ye-pelvic de udlule umnqweno. Xa oko kusenzeka, hamba ngokuzolileyo kwigumbi lokuhlambela;
• Khumbula ukwenza ikhontrakthi yomgangatho we-pelvic ngaphambi kokuba wehlise, ubaleke okanye wenze omnye umthambo ukunqanda ukulahlekelwa ngumchamo ngexesha lokuzilolonga
• Uqeqesho lwesinye, apho iishedyuli ezizodwa zomntu amaxesha okuchama, nokuba engaziva engathandi, ukunciphisa iziqendu zokungqubana komchamo. Okokuqala, kufuneka iqale ngamakhefu e-1-1 iyure kwaye xa kungekho kuvuza ngelo xesha, inyuke kancinci de kube lixesha leeyure ezi-3 ukuya kwezi-4;
• Sebenzisa iipads okanye ii-diapers ezilahlwayo okanye ezinye iimpahla zangaphantsi ezikhethekileyo zokungasebenzi kakuhle komchamo okunokufumana umchamo omncinci, kuphelise ivumba;
• Kuphephe ukutshaya ukunciphisa ukukhwehlela kunye nokucaphuka kwesinyi.

Ezi ngcebiso ziyancedisa kunyango lokungasebenzi kakuhle komchamo kwaye zinceda umntu ngamnye ukuba anciphise iziqendu zokungasebenzi kakuhle komchamo, ekwehliseni ukungahambi kakuhle okubangelwa sesi sifo.

Utshintsho olwandisa ukungangqinelani komchamo

Ukongeza kunyango oluthile, ukuba kukho nasiphi na kwezi ngxaki, kufuneka zilawulwe, kuba zonke zithanda ukuphulukana nomchamo ngokungazibandakanyi:

• Ukungoneli kwentliziyo;
• Isifo seswekile;
• Isifo esinganyangekiyo semiphunga;
• Ukuphazamiseka kwemithambo-luvo;
• Ukubetha;
• Usile;
• Isifo sokugubhuka;
• Ukuphazamiseka kwengqondo;
• Iingxaki zokulala, ezifana ne-apnea yokulala.

Xa olu tshintsho lukhona kubalulekile ukuba uhlale ulawulwa, kunye nonyango oluboniswe ngugqirha, kodwa aluyikhupheli ngaphandle imfuno yonyango oluthile, olwenziwa ngamayeza, ukuzilolonga okanye uqhaqho.

Jonga kwakhona le vidiyo ilandelayo, apho ugqirha wezondlo uTatiana Zanin, uRosana Jatobá noSilvia Faro bethetha ngendlela ekhululekile malunga nokungahambi kakuhle komchamo: