Imithi Eyi-10 Yasekhaya Yokuchama Kaningi

Ukuchama njalo kungaba yinkinga engakhululekile futhi ekhathazayo abantu abaningi ababhekana nayo esikhathini esithile empilweni yabo. Nakuba uhambo oluya endlini yangasese ngezikhathi ezithile luvamile, ukulangazelela ukuchama njalo kungaphazamisa imisebenzi yansuku zonke futhi kuthinte izinga lempilo yomuntu. Isimo sivame ukuhlotshaniswa ne- isinye esisebenza ngokweqile, igama elisetshenziselwa ukuchaza isinye esigoqeka ngokuzenzakalelayo, okubangela ukuchama njalo nokuphuthumayo.

Ukuchama ngokuvamile akuyona inkomba yenkinga yezempilo; lingenzeka ngokwalo. Kodwa-ke, uma kuhambisana nezimpawu ezengeziwe, njengomkhuhlane noma ukuzwa ukushisa lapho uchama, udokotela angase aphenye ukuthi kungenzeka yini ukuxhumana nabanye. izinkinga zempilo ye-pelvic. Kunoma yikuphi, isinyathelo sokuqala sokuthola impumuzo ukuqonda ukuthi kungani udinga ukuchama njalo. Ukwengeza, ukunakekelwa komuntu ngamunye kungasiza njalo ukunciphisa imvamisa yokuchama futhi kukuvumela ukuthi uqalise kabusha impilo yakho ngejubane lakho.

Wazi Kanjani Uma Unesinye Esisebenza Kakhulu?

Isinye esisebenza ngokweqile (OAB) sibonakala ngesifiso esisheshayo nesingalawuleki sokuchama, okuvamise ukuholela ekuvakasheni okuvamile kwamagumbi okugeza. Lesi simo singabangelwa izici ezihlukahlukene, okuhlanganisa iminyaka, izimo zezokwelapha, ukukhetha indlela yokuphila, nokunye. Ukuhlonza izimpawu zesinye esisebenza ngokweqile kuyisinyathelo sokuqala sokuthola amakhambi afaneleka kakhulu okulawula udaba.

Izimpawu ezivamile nezimpawu zesinye esisebenza ngokweqile zingabandakanya:

• Isifiso sokuchama esiza ngokuzumayo futhi ngamandla futhi okunzima ukusilawula.
• Isidingo sokuchama izikhathi ezingaphezu kweziyisishiyagalombili ngosuku noma ngaphezu kokukodwa ebusuku.
• Ukugeleza komchamo ngokuzenzakalelayo kungenzeka lapho isidingo sokuchama sisiningi.

Imithi Yasekhaya Yokuchama Kaningi

1. Tulsi - I-Tulsi isebenza kahle ngokumelene nohlu lwamagciwane, ukhunta, namagciwane. Isetshenziselwa ukwelapha izifo eziningana e-Ayurveda, kuhlanganise ukutheleleka kwe-urinary tract, okuvame ukuba yimbangela yokuchama njalo. Amaqabunga ama-tulsi ambalwa agayiwe angadliwa ngenani elincane loju.  
2. Ikhumini - Ikhumini isitshalo esinephunga elimnandi. Isebenza ngempumelelo ngokumelene nezimo ezihlukahlukene zebhaktheriya. Ngokocwaningo oluthile, amafutha abalulekile e-cumin abonisa isenzo ngokumelene nebhaktheriya eyaziwa ngokubangela izifo zomgudu womchamo. Ngenxa yalokho, kungasiza ekwehliseni ukuchama okuvame ukubangelwa izifo zomgudu womchamo. Uma ikhumini ibiliswa emanzini bese idliwa, ingasiza ekuchameni njalo.   
3. U-Amla - I-Amla inovithamini C ophezulu futhi isebenza kahle ukulawula ushukela egazini, okunciphisa isidingo sokuchama njalo. Ngenxa yekhono layo lokwenza lula ukulahlwa komchamo ngaphandle kokuvuselela ukugeleza komchamo, kunenzuzo ikakhulukazi ohlelweni lomchamo. Ukwenza ijusi nge-amla kungase kukusize ukwelapha ekhaya uma uchama njalo. 
4. Gcina Isisindo Esinempilo - Isisindo esengeziwe singabeka ingcindezi eyengeziwe esinyeni futhi kubangele ukungalawuleki kwengcindezi, okuholela ekwandeni kokuvama kokuchama. Ukulahlekelwa isisindo ngokudla futhi ukuvivinya umzimba kungase kusize ekudambiseni le ngcindezi. Yenza isikhathi sokubonana nochwepheshe wezokunakekelwa kwempilo, njengongoti wezokudla obhalisiwe, uma udinga usizo lokudala isu eliphephile, lesikhathi eside lokunciphisa isisindo.
5. I-Kegel Exercises - Imisipha ye-pelvic floor, ebalulekile ekulawuleni esinyeni, ingaqiniswa kusetshenziswa izivivinyo ze-Kegel. Ukwenza izivivinyo ze-Kegel njalo kungasiza ukunciphisa imvamisa nokuphuthuma kokuchama. Cindezela imisipha esithweni sangasese sowesifazane njengokungathi uzama ukuyeka ukuchama ukuze wenze umsebenzi we-Kegel. 3-4 izikhathi ngosuku, bamba lesi simo imizuzwana engu-3-5, bese uphinda izikhathi ezingu-10.
6. Izithasiselo - Kuyaziwa ukuthi i-magnesium inamandla okuphumula imisipha. Abanye abantu baye babika ukuthuthuka kwezimpawu zesinye esisebenza ngokweqile ngokuthatha izithasiselo ze-magnesium. Xhumana neyakho umhlinzeki wezempilo ngaphambi kokwengeza noma yiziphi izithasiselo ohlelweni lwakho.
7. Ukuqeqeshwa Kwesinye - Ukuchama njalo kungezinye zezimpawu ukuqeqeshwa kwesinye isinye okungasiza kuzo. Umgomo wokuqeqesha isinye uwukufundisa ukuthi ungasilawula kanjani isidingo sakho sokuchama futhi uhlele ukuvakasha kwakho endlini yangasese. Le nqubo ihlanganisa ukubamba ukuchama isikhathi esifushane lapho uzwa isifiso sokuhamba. Kancane kancane, ungakwazi ukunweba isikhathi phakathi kohambo oluya endlini yangasese. Kuyanconywa futhi ukuhlanganisa ukuqeqeshwa kwesinye kanye nokuzivocavoca kwe-Kegel.
8. Imikhuba Yasekameleni - Qaphela imikhuba yakho yokugezela. Thulula isinye sakho ngokuphelele phakathi nohambo ngalunye lokuya endlini yangasese futhi uthathe isikhathi sakho. Ukujaha kungaholela ekukhipheni okungaphelele, okungase kwandise imvamisa yokuchama.
9. I-Pelvic Floor Physical Therapy - Ukuzivocavoca phansi kwe-pelvic kuqinisa imisipha yesisu, okungase kube ngcono ukuphathwa komchamo. Kwezinye izimo, abelaphi bomzimba abakhethekile bangabhekana nezinkinga zemisipha ye-pelvic ukuze bathuthukise ukulawulwa kwesinye.
10. Phatha imithi yakho - Izimpawu zomchamo noma izimo zesinye eziya ziba zimbi kakhulu zingase zibe umphumela we-polypharmacy, okuvamile kubantu abadala. Lokhu kusho ukuthi abantu abaphuza imithi eminingi bangase babe nezinkinga ezifana nokugcinwa kwesinye noma ukuchama njalo. Imithi engabangela le miphumela ihlanganisa ama-diuretics, ama-narcotic, ama-antidepressants, ama-sedative, nama-anticholinergics. Kubalulekile ukuphatha ukusetshenziswa kwemithi eminingi ngokushintsha, ukuyeka, noma ukunciphisa imithamo.

Isiphetho

Ukuchama njalo ngenxa yesinye esisebenza ngokweqile kungaba yinselele futhi isimo esiphazamisayo. Kodwa-ke, maningi amakhambi asekhaya kanye nokulungiswa kwendlela yokuphila okungasiza ukuphatha izimpawu ngempumelelo. Kubalulekile ukuthintana nochwepheshe bezempilo ukuze uthole indlela efaneleka kakhulu yesimo sakho esithile. Khumbula, ukubekezela nokungaguquguquki kubalulekile, futhi ngamasu alungile, ungathuthukisa izinga lakho lempilo futhi ujabulele ubuhlobo obunokuthula nesinye sakho.