Kuchengetedza hutano hwepenile kwakakosha kune hutano hwese hwepabonde. Gwaro iri rinopa zano rinoshanda, rinotsigirwa netsvagurudzo uye nemienzaniso yepasirese, kukubatsira kuchengeta nhengo yako yesikarudzi nekuvandudza hutano hwako hwepabonde.
1.Pakutanga Hutsanana
Kucheneswa Kwezuva Nezuva:Hutsanana hwakakodzera hunokosha pakudzivirira utachiona nekuchengetedza kunyaradzwa. Shandisa mvura inodziya uye sipo yakapfava, isina kunhuhwirira. Sipo dzakaomarara kana zvigadzirwa zvinonhuhwirira zvakanyanya zvinogona kukanganisa chiyero chechisikigo chebhakitiriya uye mazinga epH, zvichikonzera kushatirwa. Ongororo yakaburitswa muThe Journal of Urology yakawana kuti varume vanoshandisa sipo isina kunhuhwirira, hypoallergenic sipo vaive ne30% yakaderera chiitiko chekushatirwa kweganda zvichienzaniswa nevaishandisa sipo inonhuhwirira.
Kunyatsoomesa:Unyoro hunogona kutungamirira kuhosha dzefungal. Iva nechokwadi chokuti nzvimbo yacho yakaoma zvachose mushure mekugeza. Imwe nyaya yekuongorora yemurume ane makore makumi matatu nemashanu ekuzvarwa yakaratidza kuti hunyoro hunoramba huchienderera uye kusaomeswa kwakakwana kwakaita kuti pave nehutachiona hwefungal, izvo zvakagadziriswa nekutora muitiro wekunyatsoomesa mushure mekugeza.
Kuzviongorora Nguva Dzose:Kugara uchizviongorora kunogona kubatsira kuona zvinhu nekukurumidza. Tarisa mapundu, maronda, kana kuchinja kwechimiro cheganda. Chidzidzo che2019 muBonde Mushonga chakaratidza kuti varume vaigara vachizviongorora vaive ne40% yepamusoro yekuonekwa kwepenile abnormalities, vachivandudza marapirwo.
2.Dzivisa Irritants
Pfeka Chipfeko Chemukati Chinofema:Sarudza zvipfeko zvemukati zvedonje kuti ubvumire kutenderera kwemhepo uye kuderedza kuwanda kwemwando. Imwe ongororo yakaburitswa muDermatology Research and Practice yakawana kuti varume vakachinja kuita zvipfeko zvemukati zvedonje vakawana kudzikiswa kwe25% muzvirwere zvefungal zvichienzaniswa nevaya vakapfeka machira ekugadzira.
Dzivisa Zvipfeko Zvakasimba:Zvipfeko zvakasimba zvinogona kukonzera kuputika uye kutsamwa. Semuenzaniso, John, mushandi wemuhofisi ane makore 40, akashuma kuderera kwekusagadzikana kwenhengo dzekubereka nadzo mushure mekuchinjira kubhurugwa rinoregedzera uye zvipfeko zvemukati zvinofema.
Ngwarira Zvigadzirwa:Regedza kushandisa mafuta ekuzora, mapefume, kana zvimwe zvisiri zvesikarudzi-zvakanangana. Mumwe murume akaisa mafuta emuviri munzvimbo yepabonde akawana kutsamwa, izvo zvakavandudzika zvakanyanya mushure mekuchinja kune hypoallergenic dzimwe nzira.
3. Chengetedza Kudya Kwakanaka
Kudya Kunonaka:Kudya kwakapfuma muvhitamini nemamineral kunotsigira hutano hwepabonde. Zvokudya zvine zinc yakawanda, zvakadai semhodzi dzenhanga nehove, uye vhitamini E, inowanikwa munzungu nemuriwo wemashizha, zvinobatsira. Muedzo wekiriniki wakabudiswa muNutrition Research wakawana kuti varume vane zinc yakakwira yekudya vaive ne20% kuvandudzwa kwehutano hwepabonde.
Stay Hydrated:Yakakodzera hydration inokanganisa hutano hweganda uye kuita zvepabonde. Imwe nyaya yekuongorora kwemurume ane makore makumi mana nemashanu yakaratidza kuti kuwedzera kwekudya kwemvura kwakatungamirira kuhutano hweganda uye erectile basa. Vavarira kuwana magirazi masere emvura zuva rega rega kuti utsigire kushanda kwemuviri kwakakwana.
Deredza Doro uye Dzivisa Kusvuta:Doro rakawandisa uye kusvuta zvinogona kukanganisa kuita zvepabonde. Chidzidzo chenguva refu muThe American Journal of Clinical Nutrition chakawana kuti kuderedza kunwa doro uye kurega kusvuta kwakakonzera kuvandudzwa kwe30% mu erectile basa uye hutano hwese.
4. Ita Bonde Yakachengeteka
Shandisa Makondomu:Makondomu anodzivirira zvirwere zvepabonde (STIs) uye pamuviri usina kutarisirwa. Ongororo yeSexually Transmitted Infections yakaratidza kuti kushandiswa kwemakondomu nguva dzose kwakaderedza huwandu hwenjovhera ne50% uye kwakakurudzira tsika dzepabonde dzakachengeteka.
Kuongororwa njovhera nguva nenguva:Kuongororwa njovhera nguva nenguva kwakakosha pakukurumidza kuonekwa uye kurapwa. Zvirwere zvenjovhera zvakawanda hazvina zviratidzo, zvichiita kuti kuongororwa nguva dzose kuve kwakakosha. Imwe nyaya yekuongorora kwemurume ane makore makumi matatu ekuberekwa yakawana kuti kuongororwa kwemaitiro kwakatungamirira kukutanga kuonekwa kweAsymptomatic STI, zvichibvumira kurapwa kunobudirira nekudzivirira kwezvinetso.
Tauriranai pachena:Kutaurirana kwechokwadi nezvehutano hwepabonde uye chimiro chenjovhera zvinosimudzira hukama hwekuvimbana. Vakaroorana vanokurukura nezvehutano hwavo hwepabonde pachena vanowanzoita bonde rakachengetedzeka uye kugadzirisa zvinovanetsa.
5. Tarisa Kuchinja uye Tsvaka Mazano ekurapwa
Gara Uchiita Mazamanishoni:Kugara uchizviongorora kunobatsira kuona shanduko kana kusarongeka nekukurumidza. Mumwe murume akaona bundu diki panguva yekuzviongorora akatsvaga zano rekurapa nekukurumidza, izvo zvakaita kuti avhenekwe nekukurumidza uye nekubudirira kurapwa kwechirwere chisina kunaka.
Bvunza Vashandi vezvehutano:Nyaya dzinoramba dziripo dzakadai sekurwadziwa kana kubuda zvisina kujairika kunofanirwa kuongororwa nemupi wehutano. Imwe nyaya yekuongorora yemurume ane makore makumi mashanu ane erectile dysfunction yakawana kuti kuongororwa kwechiremba kwakaratidza mamiriro anorapika, achivandudza zvakanyanya hutano hwake hwepabonde.
Kugadzirisa Nyaya Dzebonde:Shanduko mune erectile basa kana libido inofanirwa kuongororwa nenyanzvi yehutano. Mumwe murwere ane kamwe-kamwe erectile dysfunction akawana kuti kusaenzana kwehomoni ndiyo yaiva chikonzero, iyo yakabudirira kurapwa nemishonga uye mararamiro emararamiro.
6. Tonga Kushungurudzika uye Utano Hwepfungwa
Dzidzira Stress Management:Kushungurudzika uye kusagadzikana zvinogona kukanganisa kuita zvepabonde. Ita zvinhu zvakadai sekufungisisa, maekisesaizi, kana zvinhu zvinokuvaraidza. Chidzidzo chemurume wemakore makumi matatu nemasere akawana kuti kufungisisa nguva dzose kwakavandudza kugutsikana kwepabonde uye kuderedza kushanda kunetseka ne35%.
Tsvaka RubatsiroKana nyaya dzepfungwa dzichikanganisa hupenyu hwako hwepabonde, funga kutaura nenyanzvi yehutano hwepfungwa. Cognitive-behavioral therapy (CBT) yakaratidzwa kubata zvinobudirira kusagadzikana kwekuita uye kugadzirisa kuita zvepabonde, sezvakaratidzwa muchidzidzo che2020.
Foster Hutano Hukama:Kuvaka hukama hwakasimba hwepfungwa nemudiwa wako kunowedzera zviitiko zvepabonde. Kukurukurirana pachena uye kuremekedzana kunobatsira paukama hwepabonde hunogutsa. Varoorani vanopinda mukurukurirano dzenguva dzose, dzokutendeseka pamusoro pezvinodikanwa zvavo nezvishuvo vanowanzoshuma mwero wakakwirira wegutsikano yevatano.
7. Batanidza Basa Renguva Dzose reMuviri
Ita Maekisesaizi:Kugara uchirovedza muviri kunovandudza hutano hwemoyo uye kutenderera kweropa, izvo zvakakosha pakuita erectile basa. Chidzidzo muThe Journal of Sexual Medicine chakawana kuti varume vaiita zvenguva dzose aerobic maekisesaizi vakawana 25% kuvandudzwa kwe erectile basa kana vachienzaniswa nevanhu vanogara.
Tarisa pane Core uye Yakaderera Muviri Simba:Maekisesaizi senge squats uye mapapu anovandudza kutsungirira uye kuita zvepabonde. Mumwe murume ane makore 45 okukura uyo akabatanidza kudzidziswa kwesimba mumuitiro wake akashuma kuwedzera kusimba uye kuvandudzwa kwezviitiko pabonde.
Ita Kegel Exercises:Kegel maekisesaizi anosimbisa pelvic pasi tsandanyama, inosimudzira kutonga uye erectile basa. Chidzidzo chemurume wemakore makumi matatu aigara achiita maekisesaizi eKegel akaratidza kuvandudzwa kunoshamisa musimba re erectile uye kutonga.
8. Ongorora Hutano DzeBonde
Zvidzidzise Iwe:Kunzwisisa hutano hwepabonde uye chimiro chemuviri zvinogona kutungamirira kusarudzo dziri nani. Shandisa masosi akavimbika uye bvunza vashandi vehutano kuti uwane ruzivo rwakakwana. Zviwanikwa zvedzidzo kubva kumasangano akaita seAmerican Urological Association zvinogona kupa ruzivo rwakakosha.
Ongorora Nechivimbo:Kuvimbika mukuita zvepabonde kunogona kuwedzera zviitiko. Taurirana pachena nemumwe wako uye ongorora zvinokunakirai mese. Vaviri vakakurukura pachena zvavaida uye vakaedza nzira dzakasiyana-siyana vakashuma kugutsikana kwakawedzera uye kushamwaridzana.
Dzidzira Safe Kuedza:Paunenge uchiedza zviitiko zvitsva, ita shuwa kuti zvakabvumiranwa uye zvakachengeteka. Chidzidzo chevaviri vakaedza nzira dzakasiyana-siyana nenzira yebvumirano uye pachena yakashuma kugutsikana kwakawedzera uye hukama hwepedyo.
Mhedziso
Kuchengeta nhengo yako yesikarudzi kunosanganisira maitiro akazara, anosanganisira hutsanana hwakanaka, mararamiro ane hutano, kugara uchiongororwa nachiremba, uye kugadzirisa kushushikana kunobudirira. Nekubatanidza maitiro aya mumaitiro ako ezuva nezuva, unogona kuwedzera hutano hwako hwepabonde uye hutano hwakakwana. Proactive care haingonatsirise zviitiko zvako zvepedyo chete asiwo inobatsira kuhutano hwako hwese. Goverana matipi aya nevamwe vangangobatsirika kubva kwavari uye bvunza kune vane mbiri nenyanzvi dzehutano kuti uwane zano remunhu.
Kuisa pamberi nhanho idzi kunovimbisa hupenyu hunogutsa uye hunofadza, hunotsigirwa nedata uye mienzaniso yepasirese inoratidza kunaka kwemaitiro aya pahutano hwepabonde.
Nguva yekutumira: Sep-19-2024