Kuphunzira kulimbitsa sphincter kungathandize kuchepa
Osati mosiyana ndi ntchafu zanu kapena biceps, wanu anal sphincter ali ndi magulu akuluakulu a minofu. Sphincter ili ndi magawo awiri kuphatikizapo mkati ndi kunja kunja kwa minofu. Kuphunzira momwe mungagwiritsire ntchito ndi kulimbitsa minofu imeneyi kungakuthandizeni kuti musiye kusadziletsa m'tsogolomu.
The Internal Anal Sphincter
M'kati mwa anal sphincter ndi chomwe timachitcha minofu yosadzimvekeretsa, zomwe zikutanthauza kuti simungathe kuzilamulira.
Mofanana ndi mtima wanu womenyera ndi diaphragm , minofuyi imagwira ntchito yake mphindi iliyonse ya tsiku popanda kuganiza za ntchito yake. Zomwe mkati mwake zimapangidwira kuti zikhale zotsekedwa, ndiye chifukwa chake akuluakulu ambiri samatchera pomwe akugona. Komabe, mungathe kuyendetsa minofu yanu yakunja, yomwe ingakuthandizeni kuti mukhalebe olamulira matumbo anu.
Pelvic Floor Musimu
Ziwalo za m'mimba mwako, monga chikhodzodzo ndi khola , zimathandizidwa ndi minofu yambiri yomwe imatchedwa mitsempha ya pansi . Mogwirizana ndi ana anu a sphincter, minofu imeneyi imakuthandizani kusiya mpweya wamanyazi ndi zotupa. Izi ndi minofu imene mumapangidwira mwamphamvu pamene mukukumana ndi matenda otsegula m'mimba ndipo palibe chimbudzi choonekera. Mofananamo, minofu imeneyi imathandizanso kuti muyambe kuyendetsa mkodzo ndi kugwedeza (gas).
Sangathe Kuteteza Matumbo kapena Chikhodzodzo
Pamene tikukalamba, kutentha kwa fecal ndi chikhodzodzo kungathe kuchitika chifukwa cha kutayika kwa minofu m'nthaka.
Zingayambe ngati mkodzo pang'ono kapena chitsime chotsitsa kapena kuyimirira mwamsanga, koma pakapita nthawi zingayambe kulephera kulamulira chikhodzodzo kapena matumbo. Zina mwa zifukwa zomwe zimayambitsa kusadziletsa ndizo:
- Kubereka kwa amayi
- Kumangidwanso
- Matenda a mkodzo (omwe ali achikulire)
- Nkhani zokhudzana ndi ubongo (monga kuvulala kwa msana)
Yang'anani ndi Dokotala Wanu
Matenda atsopano osadziletsa ayenera kuuzidwa kwa dokotala wanu. Pali matenda ambiri ochiritsira omwe angachititse kuti munthu asatengeke. Zikatero, kungowonjezera mitsempha ya thupi la thupi ndi kuchita masewera olimbitsa thupi sikungokhala kopanda ntchito, mwina mukhoza kuchepetsa kuperekera koyenera.
Kugwiritsa Ntchito Mapangidwe
Popanda matenda aliwonse ochiritsira kapena mavuto okhudza ntchito, mukhoza kugwira ntchito kuti muzitsitsimutsa mitsempha yaphincter ndi pakhosi pambali panu pakhomo panu pokhapokha ndikuchita masewera olimbitsa thupi tsiku ndi tsiku. Zochita za Kegel-kumangirira mwamphamvu mitsempha yanu yapakhosi-yakhala ikuzungulira kwa zaka zambiri ndipo ndi njira yosavuta.
Ngati mwasiya mkodzo wanu ukuyenda pakatikati kapena mukudzidzimutsa mumagetsi ndiye mutachita kale Kegel. Chinsinsi cha zochitika za Kegel ndikudziwa kuti minofu ikugwirizanitsa-ndi gulu limodzi lomwe mumagwiritsa ntchito kuti muyimitse mkodzo wanu. Amuna amatha kumva minofu mosiyana ndi amai-Amuna ambiri amafotokoza kuti akumva zolimba kumbali ya anus pamene amayi ambiri amamva kukoka kwa abambo.
Ngakhale mutatha kuchita ma Kegels akuima kapena akugona, ngati ndinu oyamba, zingakhale zothandiza kuyesa ntchitoyi mutakhala pa mpando wakhazikika.
Onetsetsani kuti mupumula mimba ndi matako, chifukwa simukufuna kugwiritsa ntchito magulu omwewo. Pewani minofu yanu yachitsulo ndi minofu-ngati kuti mukuyesera kusiya kuyendayenda-ndipo musunge masekondi asanu kapena khumi. Zingathandize kuwonetsa kuti minofu imeneyi ilipamwamba komanso pamene mukugwirizanitsa (kufanikizira), mpweyawo ukukwera pang'onopang'ono. Pamene mukumasula modekha minofu yanu, ganizirani kuti elevator ikubwerera kumtunda. Tikulimbikitsanso kubwereza zochitika izi kasanu, zomwe zimagwirizana ndi imodzi ya Kegels. Yesetsani kumaliza zosachepera ziwiri tsiku ndi tsiku.
Palibe amene akuyenera kudziwa kuti mukugwiritsira ntchito pakhomo panu-mukhoza kuchita Kegels atakhala pa desiki kapena kukhala pamsewu.
Yesani Kukhalabe Woleza Mtima
Ngati mukuchita bwinoyi, muyenera kumverera mitsempha ya pansi pamimba. Zingakhale zovuta kuvomereza minofu imeneyi kwa masekondi khumi, koma monga momwe minofu yanu imathandizira zidzakhala zosavuta. Mawu ochenjeza: Musapitirize kuchita izo. Pankhaniyi, zambiri sizili bwino ndipo mutha kutopa kwambiri minofuyi ndikupangitsanso pang'ono kusuta. Ngati mumatsata ndi kubwereza zochitika kangapo tsiku ndi tsiku, muyenera kukhala ndi kusintha mu miyezi ingapo chabe.
> Zotsatira:
> Kliniki ya Cleveland. Malo Opanda Pelvic. Kusinthidwa pa February 6, 2014.
> Chitukuko cha National Diabetes ndi Matenda a Kumimba ndi Impso. Malangizo a Kogel Opaleshoni. Dipatimenti ya Zaumoyo ya Ukhondo ku United States.