Iwo ali aang'ono, koma amphamvu
Kusokonezeka maganizo kungachititse kuseka kapena kupopera ntchito yoopsa kwa theka la amayi opitirira zaka 50, ndipo nthawi zambiri amachititsa kuti mkodzo uchite bwino. Chithandizo chopanda chithandizo chopanda opaleshoni chosafuna kupsinjika maganizo chimayesetsa kulimbitsa mitsempha ya m'mimba, yomwe imathandizira m'mimba mwathu. Kuphatikizidwa ndi machitidwe odziwika monga Kegels , electrostimulation, ndi njira za biofeedback, zing'onozing'ono zomwe zimatchedwa " zikazi zakumwa zazimayi " zingakuthandizeninso kumanga minofu kuti muzitha kuyendetsa bwino chikhodzodzo.
Momwe Inu Mumachitira Izo
Zolemera zamagetsi zimabwera m'zinthu zolemera pang'onopang'ono zokhala ndi chingwe kapena waya. Ngati atayikidwa mukazi (ngati chingwe), izi zosalalazi zimagwiritsidwa ntchito chifukwa cha kupweteka kwa mitsempha ya pakhosi. Pakapita nthawi, minofu imalimbikitsidwa pokhapokha kulemetsa kuleka kutuluka.
Regimen
- Konzekerani: Pitani ku bafa ndikuonetsetsa kuti zolemerazo ziri zoyera komanso zopanda ming'alu kapena zowonongeka.
- Sankhani kulemera kwake: Yambani ndi kulemera kwakukulu komwe kulipo. Ndondomeko zina zimagwiritsa ntchito zolemera zomwe zimayikidwa mu capsule, pamene zina zimaphatikizapo zolemera zosiyanasiyana, aliyense ali ndi zingwe kapena waya. Ikani kulemera kwake ndikuyesera kuyima, kuyenda ndikukangananso musanagone; ngati kulemera kumakhala pamalo pomwe yesetsani kulemera kolemera kwambiri. Sankhani cholemetsa kwambiri chomwe mungathe kuchigwirapo kwa mphindi zingapo.
- Gwiritsani ntchito pansi pa phulusa: Pang'onopang'ono kuwonjezera kuchuluka kwa nthawi yomwe ubongo ulipo, mpaka kufika pa mphindi 15, kawiri patsiku. Mukhoza kuyenda ndikuyendayenda koma mumangokhala m'malo mokhala kapena kugona kuti muthe bwino.
- Nthawi yoti mufike kulemera kwakeko: Mukatha kulemetsa mwamphamvu kwa mphindi khumi ndi imodzi, yesetsani kulemera kolemetsa. Zitha kutenga miyezi 2-3 kuti muzindikire kuti chikhodzodzo chanu chikukula.
Amene Sagwiritse Ntchito Zolemera Zamba
Malinga ndi zomwe adazifufuza mu 2013 mu Cochrane Database of Reviews Based on the Ways on the efficacy of vaginal "cones" kapena zolemera za kusadziletsa kwa amayi omwe ali ndi kachilombo kochepa kapena kosalala sangathe kugwiritsa ntchito zipangizozi.
Zilonda siziyenera kugwiritsidwa ntchito nthawi imodzimodzi monga chithunzithunzi kapena diaphragm, kapena ngati mukudwala matenda opatsirana pogonana kapena matenda opatsirana pogonana.
Ngakhale kuti ndemanga ya 2013 inafotokozera kuti zowamba zapakati zimakhala zogwira mtima kusiyana ndi mankhwala osagwiritsidwa ntchito nthawi zonse - ndipo zingakhale zosavuta kuphunzitsa (ndi kugwiritsira ntchito) kusiyana ndi kuchita masewera olimbitsa thupi monga Kegels - amayi ena adapeza kuti kulemera kwake kumakhala kosavuta ndikusiya kugwiritsa ntchito miyeso yonse.
Njira Zina Zowonjezera Kudula Chikhodzodzo
Bwino Mphamvu ya pansi pamtunda ndi mbali imodzi ya kayendetsedwe ka kusadziletsa. Chikhodzodzo chobwezeretsa - chomwe chimaphatikizapo kugwiritsira ntchito mkodzo wanu pang'onopang'ono kuti mupititse patsogolo chikhodzodzo chanu - komanso zakudya zomwe zimasintha monga kuchotsa zokometsera kapena zakudya zowonongeka, caffeine, ndi kudya zakudya zambiri zingathandize kuti chikhodzodzo chikhale bwino.
Pomalizira pake, amayi omwe ali ndi zofooka zambiri zosauka angathe kupeza mpumulo pokhapokha podziwa momwe angagwiritsire ntchito mphamvu zapansi pazomwe iwo ali nazo kale, malinga ndi kafukufuku wofalitsidwa mu International Urogynecology Journal mu 2008. Anatcha "Knack" kumbuyo kapena kumangirira mitsempha ya pakhosi kumbuyo musanayambe chifuwa kapena kupopera.
Mosiyana ndi zolimbitsa thupi zapansi pamtunda zomwe zingatenge miyezi kuti zikolole zotsatira, izi zimapangitsa kuti mphamvu ya chikhodzodzo ikhale yochepa mkati mwa sabata.
Chenjezo pazochitika zonse zapansi pansi: musamazichite pamene mukukota.
Zotsatira:
Tsamba lakalamba: Incontinence. Sukulu ya US National on Aging Public Information Sheet.
http://www.nia.nih.gov/health/publication/urinary-incontinence
Herbison GP, Dean N. Nyenyezi zamtenda zolemera zenizeni zobweretsera ubongo. Dongosolo la Cochrane la Zosintha Zogwirizana 2013, Nkhani 7. Zojambula. Ayi: CD002114.
Perkins J, Johnson CM. "Zolemera Zachilengedwe Zopangira Pelvic Floor Training: Multiple Participant Case Report." Physiother Theory Pract. 2012 Oct; 28 (7): 499-508. do: 10.3109 / 09593985.2011.653708.
Miller, Janis M; Sampselle, Carolyn; Ashton-Miller, James; Hong, Mwana wa Gwi-Ryung; DeLancey, John OL "Kufotokozera ndi kutsimikiziridwa kwa kayendetsedwe ka Knack: Mmene Makhalidwe Abwino Amapulisi Amagwirira Ntchito Pogwiritsa Ntchito Mchitidwe Wosakanikirana Kuti Musamangokhalira Kupanikizika." Magazini ya Urogynecology International 06/2008 , Voliyumu 19, Issue 6, tsamba 773 - 782.