Ukugcina impilo ye-penile kubalulekile enhlalakahleni yocansi iyonke. Lo mhlahlandlela unikeza izeluleko ezisebenzayo, ezisekelwa ucwaningo kanye nezibonelo zomhlaba wangempela, ukukusiza ukuthi unakekele ipipi lakho futhi uthuthukise impilo yakho yezocansi.
1.Beka kuqala Inhlanzeko
Ukuhlanza kwansuku zonke:Ukuhlanzeka okufanele kuyisihluthulelo sokuvimbela izifo nokugcina ukunethezeka. Sebenzisa amanzi afudumele kanye nensipho epholile, engenaphunga. Izinsipho ezinokhahlo noma imikhiqizo enephunga elimnandi ingaphazamisa ibhalansi yemvelo yamagciwane namazinga e-pH, okungase kubangele ukucasuka. Ucwaningo olushicilelwe ku-Journal of Urology luthole ukuthi amadoda asebenzisa insipho engaxutshiwe, ye-hypoallergenic ayene-30% yezigameko eziphansi zokucasuka kwesikhumba uma kuqhathaniswa nalabo abasebenzisa insipho enephunga elimnandi.
Ukomisa Ngokuphelele:Umswakama ungaholela ezifweni zefungal. Qinisekisa ukuthi indawo yome ngokuphelele ngemva kokugeza. Ucwaningo olwenziwa owesilisa oneminyaka engu-35 ubudala lwembula ukuthi umswakama oqhubekayo kanye nokomiswa ngokwanele kwaholela ekuthelelekeni kwesikhunta okuphindaphindekayo, okwaxazululwa ngokuthatha inqubo yokomisa ngokuphelele ngemva kokugeza.
Ukuzihlola Okuvamile:Ukuzihlola okuvamile kungasiza ekutholeni izinkinga kusenesikhathi. Bheka izigaxa, izilonda, noma izinguquko ekubukekeni kwesikhumba. Ucwaningo lwango-2019 ku-Sexual Medicine lubonise ukuthi amadoda azenza izivivinyo ezijwayelekile ayenezinga eliphezulu elingama-40% lokutholwa kusenesikhathi kokungalungi komthondo, okwenza ngcono imiphumela yokwelashwa.
2.Gwema Izinto Ezicasulayo
Gqoka izingubo zangaphansi eziphefumulayo:Khetha izingubo zangaphansi zikakotini ukuze uvumele ukujikeleza komoya futhi unciphise ukunqwabelana komswakama. Ucwaningo olushicilelwe ku-Dermatology Research and Practice luthole ukuthi abesilisa abashintshela izingubo zangaphansi zikakotini bathola ukwehla okungama-25% ezifweni zesikhunta uma kuqhathaniswa nalabo abagqoke izindwangu zokwenziwa.
Gwema Izingubo Ezimpintshayo:Izingubo eziqinile zingabangela ukubhoboza nokucasuka. Isibonelo, uJohn, isisebenzi sasehhovisi esineminyaka engu-40 ubudala, ubike ukwehla kokungakhululeki kwesitho sangasese ngemva kokushintshela ebhulukweni elixegayo kanye nezingubo zangaphansi eziphefumulayo.
Qaphela Imikhiqizo:Gwema ukusebenzisa izinto zokugcoba, iziqholo, noma eminye imikhiqizo engaqondene nezitho zangasese. Owesilisa owagcoba i-lotion yomzimba endaweni yangasese wabhekana nokucasuka, okwaba ngcono kakhulu ngemva kokushintshela kwezinye izindlela ze-hypoallergenic.
3. Gcina Ukudla Okunempilo
Ukudla Okunomsoco:Ukudla okunothe ngamavithamini namaminerali kusekela impilo yocansi. Ukudla okune-zinc eningi, njengembewu yethanga namagobolondo, novithamini E, otholakala kumantongomane nemifino enamaqabunga, kuyazuzisa. Uhlolo lomtholampilo olushicilelwe ku-Nutrition Research luthole ukuthi amadoda adla i-zinc ephakeme abe nokuthuthuka okungama-20% kumaka wezempilo ocansini.
I-Stay Hydrated:I-hydration efanele ithinta impilo yesikhumba kanye nomsebenzi wocansi. Ucwaningo lwendoda eneminyaka engu-45 ubudala lubonise ukuthi ukwanda kwamanzi kwaholela ekuthuthukiseni impilo yesikhumba nokusebenza kwe-erectile. Khomba okungenani izingilazi zamanzi eziyisishiyagalombili ngosuku ukuze usekele ukusebenza kahle komzimba.
Nciphisa Utshwala futhi Ugweme Ukubhema:Utshwala nokubhema ngokweqile kungaphazamisa ukusebenza kocansi. Ucwaningo lwesikhathi eside kuyi-American Journal of Clinical Nutrition lwathola ukuthi ukunciphisa ukuphuza utshwala nokuyeka ukubhema kuholele ekuthuthukisweni kwe-30% ekusebenzeni kwe-erectile kanye nempilo yonke.
4. Yenza Ucansi Oluphephile
Sebenzisa amakhondomu:Amakhondomu avikela izifo ezithathelwana ngocansi (STIs) nokukhulelwa okungahlosiwe. Ucwaningo ku-Sexually Transmitted Infections lwembula ukuthi ukusebenzisa ikhondomu ngokungaguquki kwehlisa amazinga e-STI ngo-50% futhi kwakhuthaza imikhuba yocansi ephephile.
Ukuhlolwa Okuvamile Kwe-STI:Ukuhlolwa kwe-STI okujwayelekile kubalulekile ukuze kutholakale ngokushesha kanye nokwelashwa. Izifo ezithathelwana ngocansi eziningi azibonakali kahle, okwenza ukuhlolwa okuvamile kubaluleke kakhulu. Ucwaningo lwendoda eneminyaka engu-30 ubudala lwathola ukuthi ukuhlolwa okuvamile kwaholela ekutholakaleni kusenesikhathi kwe-STI engenazimpawu, okuvumela ukwelashwa okuphumelelayo nokuvimbela izinkinga.
Khulumisana Ngokukhululekile:Ukuxhumana okuqotho mayelana nempilo yezocansi kanye nesimo se-STI kukhuthaza ubudlelwano bokwethembana. Izithandani ezixoxa ngempilo yazo yezocansi ngokukhululekile maningi amathuba okuthi zenze ucansi oluphephile futhi zibhekane nokukhathazeka ngokuqhubekayo.
5. Bheka Izinguquko Futhi Ufune Iseluleko Sezokwelapha
Zihlole Okuvamile:Ukuzihlola okuvamile kusiza ukuthola izinguquko noma okungavamile kusenesikhathi. Owesilisa owabona isigaxa esincane ngesikhathi ezihlola wafuna iseluleko sezokwelapha ngokushesha, okwaholela ekuxilongeni kusenesikhathi nokwelashwa ngempumelelo kwesimo esibucayi.
Xhumana Nabasebenzi Bezempilo:Izinkinga eziqhubekayo ezifana nobuhlungu noma ukuphuma okungavamile kufanele zihlolwe ngumhlinzeki wezempilo. Ucwaningo lwendoda eneminyaka engu-50 ubudala ene-erectile dysfunction yathola ukuthi ukuhlolwa kwezokwelapha kwembula isimo esilapheka, okwenza ngcono kakhulu impilo yakhe yocansi.
Bhekana Nezinkinga Zomsebenzi Wocansi:Izinguquko emsebenzini we-erectile noma i-libido kufanele zihlolwe uchwepheshe wezempilo. Isiguli esinokukhubazeka okungazelelwe kwe-erectile sathola ukuthi ukungalingani kwama-hormone kwakuyimbangela eyinhloko, eyalashwa ngempumelelo ngemithi kanye nokulungiswa kwendlela yokuphila.
6. Phatha Ukucindezeleka Nempilo Yengqondo
Prakthiza Ukulawula Ukucindezeleka:Ukucindezeleka nokukhathazeka kungaba nomthelela ekusebenzeni kocansi. Zibandakanye emisebenzini efana nokuzindla, ukuzivocavoca, noma ukuzilibazisa. Ucwaningo lwendoda eneminyaka engu-38 ubudala luthole ukuthi ukuzindla okuvamile kuthuthukisa ukwaneliseka ngokocansi futhi kunciphisa ukukhathazeka kokusebenza ngo-35%.
Funa Usizo Lochwepheshe:Uma izinkinga zemizwa zithinta impilo yakho yocansi, cabanga ukukhuluma nochwepheshe bezempilo yengqondo. I-Cognitive-behavioral therapy (CBT) ikhonjiswe ukuphatha ngempumelelo ukukhathazeka kokusebenza futhi ithuthukise ukusebenza kocansi, njengoba kukhonjisiwe ocwaningweni lwango-2020.
Foster Healthy Relations:Ukwakha ukuxhumana okuqinile ngokomzwelo nomlingani wakho kuthuthukisa isipiliyoni socansi. Ukukhulumisana ngokukhululekile nokuhloniphana kunomthelela ebudlelwaneni bocansi obanelisayo. Imibhangqwana ehlanganyela ezingxoxweni ezivamile, ezithembekile mayelana nezidingo nezifiso zayo ngokuvamile zibika amazinga aphezulu okwaneliseka ngokocansi.
7. Faka Umsebenzi Womzimba Ovamile
Zibandakanye ekuzilolongeni:Ukuvivinya umzimba njalo kuthuthukisa impilo yenhliziyo nemithambo yegazi kanye nokujikeleza kwegazi, okubalulekile ekusebenzeni kwe-erectile. Ucwaningo olwenziwe ku-Journal of Sexual Medicine lwathola ukuthi amadoda ajwayele ukuvivinya umzimba athole ukuthuthuka okungama-25% ekusebenzeni kwe-erectile uma kuqhathaniswa nabantu abahlezi.
Gxila Kumandla Abalulekile Nasezansi Nomzimba:Ukuzivocavoca okufana nama-squats namaphaphu kuthuthukisa ukubekezela nokusebenza kocansi. Indoda eneminyaka engu-45 ubudala ehlanganise ukuqeqeshwa kwamandla esimisweni sayo ibike ukwanda kokuqina kanye nokuzizwisa ucansi okuthuthukisiwe.
Yenza Ukuzivocavoca kwe-Kegel:Ukuzivocavoca kwe-Kegel kuqinisa imisipha yaphansi ye-pelvic, kuthuthukise ukulawula nokusebenza okunamandla. Ucwaningo lwendoda eneminyaka engu-30 ejwayele ukwenza izivivinyo ze-Kegel lubonise ukuthuthuka okuphawulekayo kumandla e-erectile nokulawula.
8. Hlola Izenzo Zocansi Ezinempilo
Zifundise:Ukuqonda impilo yezocansi kanye nokwakheka komzimba kungaholela ezinqumweni ezingcono. Sebenzisa imithombo ethembekile futhi uxhumane nochwepheshe bezempilo ukuze uthole ulwazi olunembile. Izinsiza zemfundo ezivela ezinhlanganweni ezifana ne-American Urological Association zinganikeza imininingwane ebalulekile.
Hlola Ngokuzethemba:Ukuzethemba emisebenzini yocansi kungathuthukisa ukuzizwisa. Khuluma ngokukhululekile nozakwenu futhi nihlole ukuthi yini enisebenzela kangcono nobabili. Umbhangqwana owaxoxa ngokukhululekile ngalokho owawukuthanda futhi wazama izindlela ezihlukahlukene wabika ukwaneliseka nokusondelana okwandisiwe.
Prakthiza Ukuhlola Okuphephile:Lapho uzama imisebenzi emisha, qiniseka ukuthi iyavumelana futhi iphephile. Ucwaningo oluyisibonelo lombhangqwana ozame ngamasu ahlukene ngendlela evumelanayo nevulekile lubike ukwaneliseka okukhuphukile kanye nokusondelana.
Isiphetho
Ukunakekela induku yakho kuhlanganisa indlela ebanzi, ehlanganisa inhlanzeko, indlela yokuphila enempilo, ukuhlolwa kodokotela okuvamile, nokulawula ukucindezeleka okuphumelelayo. Ngokuhlanganisa lezi zinqubo ohlelweni lwakho lwansuku zonke, ungathuthukisa impilo yakho yezocansi kanye nenhlalakahle jikelele. Ukunakekelwa okusebenzayo akuthuthukisi nje okuhlangenwe nakho kwakho okuseduze kodwa futhi kunomthelela empilweni yakho yonke. Yabelana ngalawa mathiphu nabanye abangahle bazuze kuwo futhi uthintane nemithombo ethembekile nezingcweti zokunakekelwa kwezempilo ukuze uthole iseluleko esiqondene nawe.
Ukubeka phambili lezi zinyathelo kuqinisekisa ukuphila okwanelisayo nokujabulisayo, okusekelwa idatha nezibonelo zomhlaba wangempela ezibonisa umthelela omuhle wale mikhuba empilweni yezocansi.
Isikhathi sokuthumela: Sep-19-2024