Ukugcina impilo ye-penile kubalulekile kwimpilo yezesondo iyonke. Esi sikhokelo sinikezela ngeengcebiso ezisebenzayo, ezixhaswa luphando kunye nemizekelo yangempela yehlabathi, ukukunceda ukuba unakekele ilungu lakho lobudoda kunye nokuphucula impilo yakho yesondo.
1.Beka kuqala ucoceko
Ukucocwa kweMihla:Ucoceko olufanelekileyo lungundoqo ekuthinteleni usulelo kunye nokugcina intuthuzelo. Sebenzisa amanzi ashushu kunye nesepha ethambileyo, engaqhubiyo. Iisepha ezirhabaxa okanye iimveliso ezinevumba elibi zinokuphazamisa ibhalansi yendalo yebhaktheriya kunye namanqanaba e-pH, okunokubangela ukucaphuka. Uphononongo olupapashwe kwi-Journal ye-Urology yafumanisa ukuba amadoda asebenzisa isepha engaxutywanga, i-hypoallergenic isepha yayine-30% yesiganeko esisezantsi sokucaphuka kwesikhumba xa kuthelekiswa nalabo basebenzisa iisepha ezinevumba elimnandi.
Ukomisa ngokucokisekileyo:Ukufuma kunokukhokelela kusulelo lomngundo. Qinisekisa ukuba indawo yomile ngokupheleleyo emva kokuhlamba. Uphononongo lwemeko yendoda eneminyaka engama-35 ubudala ibonakalise ukuba ukufuma okuzingileyo kunye nokomisa okungonelanga kukhokelela kusulelo lomngundo oluphindaphindiweyo, olwaye lwasonjululwa ngokuthatha inkqubo yokomisa ngokucokisekileyo emva kokuhlamba.
UkuZivavanya Rhoqo:Ukuzihlola rhoqo kunokunceda ukufumanisa imiba kwangethuba. Jonga amaqhuma, izilonda, okanye utshintsho kwinkangeleko yolusu. Uphononongo lwango-2019 kuNyango lwezeSondo lubonise ukuba amadoda azenzele iimviwo rhoqo anezinga elingaphezulu le-40% lokubhaqwa kwangoko kokungahambi kakuhle kwe-penile, ukuphucula iziphumo zonyango.
2.Ziphephe izinto ezicaphukisayo
Nxiba impahla yangaphantsi ephefumlayo:Khetha iimpahla zangaphantsi zomqhaphu ukuvumela ukujikeleza komoya kunye nokunciphisa ukufuma. Uphononongo olupapashwe kwiDermatology Research and Practice lufumanise ukuba amadoda atshintshele kwimpahla yangaphantsi yomqhaphu afumana ukuncipha kwama-25% kwizifo zefungal xa kuthelekiswa nabanxibe amalaphu okwenziwa.
Ziphephe Impahla Exineneyo:Iimpahla eziqinileyo zinokubangela ukukrazula kunye nokucaphuka. Umzekelo, uJohn, umsebenzi waseofisini oneminyaka engama-40 ubudala, wachaza ukuncipha kokungakhululeki kwamalungu angasese emva kokutshintshela kwiibhulukhwe ezikhululekileyo kunye nempahla yangaphantsi ephefumlayo.
Zilumkele iiMveliso:Kuphephe ukusebenzisa izinto zokuthambisa, iziqholo, okanye ezinye iimveliso ezingezizo ezesini. Indoda efake i-lotion yomzimba kwindawo yesini yafumana ukucaphuka, okwaphucula kakhulu emva kokutshintshela kwezinye iindlela ze-hypoallergenic.
3. Gcina Ukutya Okusempilweni
Isondlo esilungeleleneyo:Ukutya okutyebileyo kwiivithamini kunye neeminerali kuxhasa impilo yezesondo. Ukutya okuphezulu kwi-zinc, njengembewu yethanga kunye ne-shellfish, kunye ne-vitamin E, efumaneka kwiindongomane kunye nemifuno enamagqabi, iluncedo. Ulingo lweklinikhi olupapashwe kuPhando lweZondlo lufumene ukuba amadoda ane-zinc ephezulu ayenokuphuculwa kwe-20% kwiimpawu zempilo yesondo.
Hlala unamanzi:I-hydration efanelekileyo ichaphazela impilo yesikhumba kunye nomsebenzi wesondo. Isifundo somntu oneminyaka engama-45 ubudala sabonisa ukuba ukunyuka kwamanzi kwakhokelela ekuphuculeni impilo yesikhumba kunye nomsebenzi we-erectile. Jolisa ubuncinane iiglasi zamanzi ezisibhozo yonke imihla ukuxhasa imisebenzi efanelekileyo yomzimba.
Nciphisa utywala kwaye uphephe ukutshaya:Utywala obugqithisileyo kunye nokutshaya kunokuphazamisa ukusebenza kwesondo. Uphononongo olude kwi-American Journal of Clinical Nutrition lufumene ukuba ukunciphisa utywala kunye nokuyeka ukutshaya kubangele ukuphuculwa kwe-30% ekusebenzeni kwe-erectile kunye nempilo yonke.
4. Ziqhelise ngesondo esiKhuselekileyo
Sebenzisa iikhondom:Iikhondom zikhusela izifo ezosulela ngokwabelana ngesondo (sexually transmitted infections) (STIs) kunye nokukhulelwa okungalindelekanga. Uphononongo kwizifo ezosulela ngokwabelana ngesondo lubonakalise ukuba ukusetyenziswa kwekhondom ngokungaguqukiyo kwehlise amazinga e-STI ngama-50% kwaye kwakhuthaza izenzo ezikhuselekileyo zokwabelana ngesondo.
Uvavanyo lwe-STI rhoqo:Ukuhlolwa kwe-STI okuqhelekileyo kubalulekile ukuze kubonwe kwangethuba kunye nonyango. Ii-STI ezininzi azibonakalisi zimpawu, nto leyo eyenza ukuba uvavanyo rhoqo lubaluleke kakhulu. Uphononongo lwemeko yendoda eneminyaka engama-30 ubudala yafumanisa ukuba ukuhlolwa kwesiqhelo kwakhokelela ekubonweni kwangaphambili kwe-STI engabonakaliyo, evumela unyango olusebenzayo kunye nokuthintela iingxaki.
Nxibelelana Ngokuvulelekileyo:Unxibelelwano olunyanisekileyo malunga nempilo yezesondo kunye nobume be-STI kukhuthaza ubudlelwane bokuthembana. Amaqabane axoxa ngempilo yawo yezesondo ngokungafihlisiyo kunokwenzeka ukuba abelane ngesondo ngokukhuselekileyo kwaye ajongane nezinto ezibaxhalabisayo.
5. Beka iliso kwiinguqu kwaye ufune iNgcebiso yezoNyango
Zihlole rhoqo:Ukuzivavanya rhoqo kunceda ukufumanisa utshintsho okanye izinto ezingaqhelekanga kwangoko. Indoda eyaqaphela iqhuma elincinci ngexesha lokuzihlola yafuna iingcebiso zonyango ngokukhawuleza, ekhokelela ekuxilongweni kwangaphambili kunye nonyango oluphumelelayo lwemeko enobungozi.
Qhagamshelana neeNgcali zezempilo:Imiba eqhubekayo njengentlungu okanye ukukhutshwa okungaqhelekanga kufuneka kuhlolwe ngumboneleli wezempilo. Uphononongo lwemeko yendoda eneminyaka engama-50 ubudala ene-erectile dysfunction yafumanisa ukuba uvavanyo lwezonyango luveze imeko enyangekayo, iphucula kakhulu impilo yakhe yesondo.
Ukujongana nemiba yezesondo:Utshintsho kumsebenzi we-erectile okanye i-libido kufuneka ihlolwe ngumsebenzi wezempilo. Isigulane esine-erectile dysfunction ngokukhawuleza safumanisa ukuba ukungalingani kwe-hormonal kwakuyeyona nto ibangela, eyaphathwa ngempumelelo ngamayeza kunye nohlengahlengiso lokuphila.
6. Ukulawula uxinzelelo kunye nempilo yengqondo
Ziqhelanise noLawulo loxinzelelo:Uxinzelelo kunye nokuxhalaba kunokuchaphazela ukusebenza ngokwesondo. Zibandakanye kwimisebenzi efana nokucamngca, umthambo, okanye izinto ozithandayo. Uphononongo lwecala lendoda eneminyaka eyi-38 yafumanisa ukuba ukucamngca rhoqo kuphucule ukwaneliseka ngokwesondo kunye nokunciphisa ukuxhalaba kokusebenza nge-35%.
Funa Uncedo lobuNgcali:Ukuba imiba yeemvakalelo ichaphazela ubomi bakho bokwabelana ngesondo, cinga ngokuthetha nengcali yezempilo yengqondo. Unyango lwe-cognitive-behavioral (CBT) lubonakaliswe ukuphatha ngokufanelekileyo inkxalabo yokusebenza kunye nokuphucula umsebenzi wesondo, njengoko kubonisiwe kuphononongo luka-2020.
Foster Health Health Relations:Ukwakha unxibelelwano oluluqilima ngokweemvakalelo kunye neqabane lakho komeleza amava okwabelana ngesondo. Ukuthetha ngokuphandle nokuhlonelana kunegalelo kulwalamano lwezesondo olwanelisayo. Izibini ezizibandakanya rhoqo, ezithetha ngokunyanisekileyo ngeemfuno neminqweno yazo zidla ngokuchaza amanqanaba aphezulu okwaneliseka ngokwesondo.
7. Dibanisa uMsebenzi woMzimba oQhelekileyo
Zibandakanye kwiMthambo:Ukuzivocavoca rhoqo kuphucula impilo yenhliziyo kunye nokujikeleza kwegazi, okubalulekileyo ekusebenzeni kwe-erectile. Uphononongo olukwiJournal of Sexual Medicine lufumanise ukuba amadoda awenza rhoqo umthambo we-aerobic afumana ukuphuculwa kwe-25% ekusebenzeni kwe-erectile xa kuthelekiswa nabantu abahleli phantsi.
Gxininisa kuMmandla kunye namandla asezantsi oMzimba:Imithambo efana ne-squats kunye nemiphunga iphucula ukunyamezela kunye nokusebenza ngokwesondo. Indoda eneminyaka engama-45 ubudala eyabandakanya uqeqesho lwamandla kwindlela yakhe yabika ukwanda kokuqina kunye namava aphuculweyo ngokwesondo.
Yenza i-Kegel Exercises:Ukuzivocavoca kwe-Kegel komeleza imisipha yomgangatho we-pelvic, ukuphucula ulawulo kunye nomsebenzi we-erectile. Uphononongo lwemeko yendoda eneminyaka eyi-30 ehlala isenza i-Kegel exercises yabonisa ukuphuculwa okuphawulekayo kumandla e-erectile kunye nokulawula.
8. Phonononga izenzo zokwabelana ngesondo ezisempilweni
Zifundise:Ukuqonda impilo yezesondo kunye ne-anatomy kunokukhokelela kwizigqibo ezingcono. Sebenzisa imithombo ethembekileyo kwaye udibane neengcali zezempilo ukuze ufumane ulwazi oluchanekileyo. Izibonelelo zemfundo ezivela kwimibutho efana ne-American Urological Association inokubonelela ngezimvo ezixabisekileyo.
Phonononga ngokuzithemba:Ukuzithemba kwimisebenzi yesondo kunokwandisa amava. Nxibelelana ngokuphandle neqabane lakho kwaye nijonge ukuba yintoni enisebenzela kakuhle nobabini. Isibini esathetha ngokuphandle ngezinto esizikhethayo saza sazama iindlela ezahlukahlukeneyo sanikela ingxelo yolwaneliseko olwandisiweyo nokusondelelana.
Ziqhelanise noLingelo oluKhuselekileyo:Xa uzama imisebenzi emitsha, qinisekisa ukuba iyavumelana kwaye ikhuselekile. Uphononongo lwemeko yesibini esiye sazama iindlela ezahlukeneyo zobuchule ngendlela evumelaneyo nevulelekileyo yanika ingxelo yokwaneliseka okwandisiweyo kunye nokusondelana.
Ukuqukumbela
Ukunyamekela ilungu lakho lobudoda kubandakanya indlela ebanzi, kubandakanywa ucoceko olufanelekileyo, indlela yokuphila enempilo, ukuxilongwa rhoqo kwezonyango, kunye nokulawula uxinzelelo olusebenzayo. Ngokudibanisa ezi zenzo kwindlela yakho yemihla ngemihla, unokuphucula impilo yakho yezesondo kunye nokuphila kakuhle. Ukhathalelo olusebenzayo aluphuculi kuphela amava akho asondeleyo kodwa lunegalelo kwimpilo yakho yonke. Yabelana ngezi ngcebiso nabanye abanokuthi baxhamle kuzo kwaye udibane nemithombo ethembekileyo kunye neengcali zezempilo ukuze ufumane iingcebiso zomntu.
Ukubeka phambili kula manyathelo kuqinisekisa ubomi obunelisayo kunye nobumnandi, obuxhaswa yidatha kunye nemizekelo yangempela yehlabathi ebonisa impembelelo efanelekileyo yezi zenzo kwimpilo yesondo.
Ixesha lokuposa: Sep-19-2024