Ukuzivocavoca umzimba kuyimbumba enkulu yokufumana impilo kwaye, ngokukodwa, kunokuba luncedo kwiindawo ezithile zomzimba ezifana nomgangatho we-pelvic. Kubalulekile ukuba wazi iimpawu zalo mmandla, ngakumbi kwabasetyhini, kuba inokubakho ubunzima ngamanye amaxesha ebomini, njengasemva kokubeleka okanye emva kokuyeka ukuya exesheni.
Ke ngoko, ukugcina le ndawo isempilweni kuya kusinika izibonelelo ezininzi ekuhambeni kwexesha, njengokufumana ngokukhawuleza okanye ukuthintela iingxaki ezivela kubudala (njengokungakwazi ukuzibamba). Ke ngoko, kweli nqaku Makhe sithethe ngokubaluleka komgangatho we-pelvic kunye nendlela yokugcina uphilile.
Uyintoni umgangatho weplavic?
Umgangatho we-pelvic ngu iseti yezihlunu kunye nezicubu kunye nomsebenzi wokuxhasa i-viscera ye-pelvic kunye noxanduva lwe-Continental ye-urinary kunye ne-fecal. Oku kuthetha ukuba injongo yayo kukuba isinyi, isikali kunye nesibeleko zihlala zikwindawo yesinqe ukuze zenze imisebenzi yazo ngokufanelekileyo.
Ngoko ke, Umgangatho we-pelvic osempilweni usivumela ukuba sibe nokuchama ngokuchanekileyo, ukuzithuma, imisebenzi yesondo kunye nokukhulelwa.
Ngaba intshukumo ichaphazela umgangatho wethu we-pelvic?
Eyona ndlela ilula yokubona indlela intshukumo echaphazela ngayo kukujonga umzekelo xa sithimla okanye sikhohlela, kwaye sibona ukuba zisebenza njani zonke izihlunu zethu zesisu, umqolo kunye nomgangatho we-pelvic. Kukho nabantu abathi kwiimeko ezinje baphathwe ngumchamo omncinci. Omnye umzekelo kukunyanzeliswa ekufuneka kwenziwe xa kuzalwa umntwana okanye kwezinye iimeko xa usenza inkqubela (nangona eyona nto ibingayi kuba kukunyanzela kuba kufuneka siyenze oko kuthetha ukuba into ayihambi kakuhle emathunjini ethu.
Mhlawumbi unokuba nomdla kwi:
- Ukuphucula iimpawu zokuyeka ukuya exesheni kunye nokuhamba kwexesha
- Zazi iimfuno zesondlo sabasetyhini
- Gcina imizimba yethu ikhutshiwe ukuze ibe sempilweni
Singawunyamekela njani umgangatho wethu we-pelvic?
Ukuzilolonga kuluncedo kakhulu, okanye endaweni yoko kuyimfuneko, ukugcina impilo yale ndawo ithile yomzimba wethu. Siyazi ukuba xa uqeqesho sinokwenza imithambo egxile kwindawo enye okanye kwimisipha okanye sinokwenza imithambo egubungela inani elikhulu lezihlunu. Kule meko, Siza kugxila kwimisipha ethile yomgangatho we-pelvic, kodwa eyona nto iya kuba kukuzilolonga kwihlabathi lonke ukuxhamla kuqheliselo olungcono.
Zithini izihlunu esifuna ukuziqeqesha?
Abantu abaninzi abazi ncam ukuba zeziphi izihlunu ezibandakanyekileyo kumgangatho weplavic. Ukwenza oku, inyathelo lokuqala kukufumana isihlunu esichaziweyo kwaye ke siyakwazi ukwazi ukuba ngoqheliselo esilwenzileyo siyasebenza okanye akunjalo.
Ukuqhekeza siza kwenza intshukumo yokuncipha ngokungathi sifuna ukugcina umchamo. Kuya kufuneka sive ukuba isivumelwano semisipha yomqolo kunye nendlela iziko lazo lingena ngaphakathi.
Kutheni kufuneka wenze umthambo olungileyo?
Ngokuzilolonga ngokufanelekileyo, uxinzelelo oluveliswa kwizicubu lunceda ukuhlanganiswa kwe-collagen, eguqula ukubonelela ngokuqina kwizicubu. Kule meko ithile, oku kuqina kuthanda umsebenzi olungileyo womgangatho we-pelvic kunye nakho konke oko kubandakanya.
Ukuba asiyenzi ngokufanelekileyo imithambo, Oko kukuthi, sidlula kumda osibekelwe ngumzimba, ikhefu kunye nokwenzakala kunokwenziwa, okwenza izicwili kunye nezihlunu ziphulukane nokuqina kunye nokuzinza.
Mhlawumbi unokuba nomdla kwi:
- Kutheni le nto kufuneka ubandakanye i-collagen kwisidlo sakho semihla ngemihla
- Umhluzi wethambo, 'ukutya okutyiwa kakhulu' kufuneka ukubandakanye kwisidlo sakho
Ukuzivocavoca indawo ye-pelvic kubalulekile kumadoda nabasetyhini, kodwa kufuneka uqaphele ukungafani komzimba phakathi kwabo.
Ngokukodwa, Oku kubalulekile kwimeko yamakhosikazi ahlala echaphazeleka kakhulu kule ndawo ngokuxhomekeke kwixesha lobomi abakulo. Izicubu ezinxibelelanayo azinakho ukuqina okufanayo nokukhulelwa, emva kokubeleka okanye ukuya exesheni. Ngokuchanekileyo iimpawu zomzimba wabasetyhini ovumela ukuthwala umntwana kwaye abelethe, zezona zinto zenza izicubu zomgangatho we-pelvic zinganyangeki kwiimpembelelo kwaye zinokukhuthaza imisebenzi yokuzala.
Kuqheleke kakhulu kwabasetyhini, ngakumbi kumaxesha obomi babo apho sinika izimvo khona, bafumana ubunzima bokungabikho komchamo kunye nokudlulela kwi-viscera ye-pelvic ngenxa yokusilela kwimisebenzi yomgangatho we-pelvic. Ngenxa yoko, ukubaluleka kokukhathalela kunye nokusebenzisa le mithambo.
Yeyiphi eyona mithambo ilungele ukusebenza kumgangatho we-pelvic?
Njengoko besesitshilo kwamanye amanqaku, kubaluleke kakhulu ukwazi ukuba siqala phi (imeko yethu yomzimba, ubudala, njl ...) ngaphambi kokuqala naluphi na uhlobo lomthambo. Ke, sinako lungelelanisa ubunzulu boqeqesho kwiimfuno zethu kunye nemida ebekwe ngumzimba wethu kwaye kancinci kancinci.
Ukuzilolonga kwihlabathi jikelele njengokuqubha okanye iyoga kunokuba luncedo kakhulu Ikhatshwa yimithambo ethile yendawo yokusebenza. Ngokubanzi, zonke ezo nkqubo zikhetha ukugcina ukuma komzimba okuhle.
Mhlawumbi unokuba nomdla kwi:
- Ukuzivocavoca kunye neengcebiso zokufumana umsipha
- IYoga yabaqalayo: ukuzilolongela ukuqala lo mkhuba uluncedo kakhulu
Ngakolunye uhlangothi Ukuziqhelanisa nefuthe akuloncedo njengoko zinokukhokelela ekusileleni kweplavic ngokwanda koxinzelelo olusezantsi kuloo ndawo.
Ukuba sithanda ukwenza olu hlobo lokuziqhelanisa nefuthe, eyona nto ilungileyo kukwazi ukukhusela indawo yethu ye-pelvic:
- Thatha umoya ngalo mzuzu xa kuya kwenziwa iinzame.
- Gcina ukuma kakuhle ngaphandle kokuziqhubela ngaphaya kwemida yethu.
- Sebenzisa izihlunu ezinzulu zesisu sethu.
Ukuzivocavoca ngokukodwa ukusebenza kumgangatho we-pelvic
Ukusebenza kumgangatho we-pelvic, Ukongeza kwimithambo esebenzayo esiswini kunye ne-lumbar, ii-Kegel exercises zaziwa kakhulu. Mhlawumbi yinto eyaziwayo ngakumbi kwabasetyhini, kodwa banokwenziwa ngamadoda. Siyakukhuthaza ukuba ujonge eli nqaku apho sizichaza ngokweenkcukacha: Ukuzilolonga kukaKegel, ukuba ziyintoni kwaye zisinceda njani