Kubungabunga ubuzima bwimboro ningirakamaro mubuzima bwiza bwimibonano mpuzabitsina. Aka gatabo gatanga inama zifatika, zishyigikiwe nubushakashatsi ningero zifatika kwisi, kugirango bigufashe kwita ku gitsina cyawe no kuzamura ubuzima bwimibonano mpuzabitsina.
1.Gushyira imbere Isuku
Isuku rya buri munsi:Isuku ikwiye ni urufunguzo rwo kwirinda indwara no gukomeza guhumurizwa. Koresha amazi ashyushye hamwe nisabune yoroheje, idahwitse. Isabune ikaze cyangwa ibicuruzwa bifite impumuro nziza birashobora guhungabanya uburinganire bwa bagiteri na pH urwego, bishobora gutera uburakari. Ubushakashatsi bwasohotse mu kinyamakuru cyitwa Urology bwerekanye ko abagabo bakoresha isabune idahwitse, hypoallergenic bafite isabune yo hasi ya 30% yo kurwara uruhu ugereranije n’abakoresha amasabune ahumura.
Kuma neza:Ubushuhe burashobora gutera indwara zandura. Menya neza ko ahantu humye rwose nyuma yo gukaraba. Ubushakashatsi bwakozwe ku mugabo w’imyaka 35 bwerekanye ko ubuhehere budahoraho hamwe no gukama bidahagije byatumye habaho kwandura ibihumyo, byakemuwe no gukurikiza gahunda yo gukama neza nyuma yo kwiyuhagira.
Kwisuzuma bisanzwe:Kwipimisha buri gihe birashobora gufasha kumenya ibibazo hakiri kare. Reba ibibyimba, ibisebe, cyangwa impinduka zisa nuruhu. Ubushakashatsi bwakozwe mu mwaka wa 2019 mu buvuzi bw’imibonano mpuzabitsina bwerekanye ko abagabo bakoze ibizamini bisanzwe byo kwisuzumisha bafite igipimo cya 40% cyo gutahura hakiri kare imboro zidasanzwe, bakazamura ibisubizo by’ubuvuzi.
2. Irinde kurakara
Wambare imyenda y'imbere ihumeka:Hitamo imyenda y'imbere kugirango yemere umwuka kandi bigabanye kwiyongera. Ubushakashatsi bwasohotse mu bushakashatsi bwa Dermatology Research and Practice bwerekanye ko abagabo bahinduye imyenda y'imbere y'ipamba bagabanutseho 25% kwandura indwara y'ibihumyo ugereranije n'abambaye imyenda ya sintetike.
Irinde imyenda ikarishye:Imyenda ikarishye irashobora gutera igikuba no kurakara. Kurugero, John, umukozi wibiro wimyaka 40, yatangaje ko igabanuka ryimyanya ndangagitsina nyuma yo guhindukira ipantaro idakwiriye ndetse n imyenda y'imbere ihumeka.
Witondere ibicuruzwa:Irinde gukoresha amavuta yo kwisiga, parufe, cyangwa ibindi bicuruzwa bidasanzwe byigitsina. Umugabo wasize amavuta yo kwisiga mumyanya ndangagitsina yagize uburibwe, bwateye imbere cyane nyuma yo guhindukira muburyo bwa hypoallergenic.
3. Komeza indyo yuzuye
Imirire yuzuye:Indyo ikungahaye kuri vitamine n'imyunyu ngugu ifasha ubuzima bw'imibonano mpuzabitsina. Ibiryo birimo zinc nyinshi, nk'imbuto y'ibihaza na shellfish, na vitamine E, iboneka mu mbuto n'imboga zifite amababi, ni ingirakamaro. Igeragezwa ry’amavuriro ryasohowe mu bushakashatsi bw’imirire ryerekanye ko abagabo bafite zinc nyinshi bafite iterambere rya 20% mu bimenyetso by’ubuzima bw’imibonano mpuzabitsina.
Gumana Amazi:Kuvomera neza bigira ingaruka kubuzima bwuruhu no mumikorere yimibonano mpuzabitsina. Ubushakashatsi bwakozwe ku mugabo w’imyaka 45 bwerekanye ko kongera amazi byatumye ubuzima bw’uruhu bugenda neza ndetse n’imikorere myiza. Intego byibuze ibirahuri umunani byamazi buri munsi kugirango ushyigikire imikorere myiza yumubiri.
Gabanya inzoga kandi wirinde kunywa itabi:Inzoga nyinshi n'itabi birashobora kubangamira imikorere yimibonano mpuzabitsina. Ubushakashatsi bumaze igihe kirekire mu kinyamakuru cyo muri Amerika cyita ku mirire ya Clinical bwagaragaje ko kugabanya kunywa inzoga no kureka itabi byatumye habaho iterambere rya 30% mu mikorere y’ubugingo n’ubuzima muri rusange.
4. Witoze Guhuza Igitsina
Koresha agakingirizo:Agakingirizo karinda indwara zandurira mu mibonano mpuzabitsina (STIs) no gutwita utabigambiriye. Ubushakashatsi bwakozwe ku ndwara zandurira mu mibonano mpuzabitsina bwerekanye ko gukoresha agakingirizo gahoraho byagabanije igipimo cya STI ku gipimo cya 50% kandi biteza imbere imibonano mpuzabitsina itekanye.
Kwipimisha bisanzwe STI:Kwipimisha indwara ya STI ni ngombwa mugutahura hakiri kare. Indwara nyinshi zandurira mu mibonano mpuzabitsina ntizifite ibimenyetso, gukora ibizamini bisanzwe. Ubushakashatsi bwakozwe ku mugabo w’imyaka 30 bwerekanye ko kwisuzumisha bisanzwe byatumye hamenyekana hakiri kare indwara zandurira mu mibonano mpuzabitsina, bituma habaho kuvura neza no gukumira ibibazo.
Ganira kumugaragaro:Itumanaho ryukuri kubijyanye nubuzima bwimibonano mpuzabitsina hamwe na STI bitera umubano wizerana. Abashakanye baganira ku buzima bwabo bwimibonano mpuzabitsina kumugaragaro birashoboka cyane ko bakora imibonano mpuzabitsina itekanye kandi bagakemura ibibazo babishaka.
5. Kurikirana impinduka no gushaka inama zubuvuzi
Kora ibizamini bisanzwe:Kwipimisha buri gihe bifasha kumenya impinduka cyangwa ibintu bidasanzwe hakiri kare. Umugabo wabonye agace gato mugihe cyo kwisuzumisha yashakishije inama kwa muganga bidatinze, biganisha ku kwisuzumisha hakiri kare no kuvurwa neza indwara nziza.
Baza Inzobere mu Buzima:Ibibazo bihoraho nkububabare cyangwa gusohora bidasanzwe bigomba gusuzumwa nushinzwe ubuzima. Ubushakashatsi bwakozwe ku mugabo w'imyaka 50 ufite ikibazo cyo kudakora neza bwerekanye ko isuzuma ry’ubuvuzi ryagaragaje indwara ishobora kuvurwa, bigatuma ubuzima bwe bw’imibonano mpuzabitsina butera imbere cyane.
Aderesi Ibibazo byimikorere yimibonano mpuzabitsina:Impinduka mumikorere ya erectile cyangwa libido igomba gusuzumwa ninzobere mubuzima. Umurwayi ufite imikorere mibi itunguranye yasanze kutaringaniza imisemburo ari yo nyirabayazana, wavuwe neza hakoreshejwe imiti ndetse no guhindura imibereho.
6. Gucunga Stress nubuzima bwo mumutwe
Imyitozo yo gucunga imyitozo:Guhangayika no guhangayika birashobora guhindura imikorere yimibonano mpuzabitsina. Jya ukora ibikorwa nko gutekereza, gukora siporo, cyangwa kwishimisha. Ubushakashatsi bwakozwe ku mugabo w'imyaka 38 bwerekanye ko gutekereza buri gihe byongera imibonano mpuzabitsina kandi bikagabanya guhangayika ku mikorere 35%.
Shakisha ubufasha bw'umwuga:Niba ibibazo byamarangamutima bigira ingaruka mubuzima bwimibonano mpuzabitsina, tekereza kuvugana ninzobere mu buzima bwo mu mutwe. Ubuvuzi bwa Cognitive-imyitwarire (CBT) bwerekanwe kuvura neza amaganya no kunoza imikorere yimibonano mpuzabitsina, nkuko byagaragaye mubushakashatsi bwa 2020.
Guteza imbere umubano mwiza:Kubaka amarangamutima akomeye hamwe numukunzi wawe byongera uburambe bwimibonano mpuzabitsina. Gushyikirana kumugaragaro no kubahana bigira uruhare mu mibonano mpuzabitsina ishimishije. Abashakanye bakora ibiganiro bisanzwe, inyangamugayo kubyo bakeneye n'ibyifuzo byabo akenshi batangaza urwego rwo hejuru rwo kunyurwa nigitsina.
7. Shyiramo ibikorwa bisanzwe byumubiri
Jya ukora imyitozo:Imyitozo ngororamubiri isanzwe itezimbere ubuzima bwumutima nimiyoboro yamaraso, ningirakamaro mumikorere yubugingo. Ubushakashatsi bwakozwe mu kinyamakuru cy’ubuvuzi bw’imibonano mpuzabitsina bwerekanye ko abagabo bakora imyitozo isanzwe yo mu kirere bagize iterambere rya 25% mu mikorere y’imitsi ugereranije n’abantu bicaye.
Wibande kuri Core nimbaraga zo mumubiri:Imyitozo ngororangingo n'ibihaha biteza imbere kwihangana no gukora imibonano mpuzabitsina. Umugabo w'imyaka 45 winjije imyitozo yimbaraga muri gahunda ye yatangaje ko yiyongereye imbaraga kandi akanonosora imibonano mpuzabitsina.
Kora imyitozo ya Kegel:Imyitozo ya Kegel ikomeza imitsi ya pelvic hasi, ikongerera ubushobozi no gukora neza. Ubushakashatsi bwakozwe ku musore wimyaka 30 ukora imyitozo ya Kegel buri gihe bwerekanye iterambere ryibonekeje mumbaraga no kugenzura.
8. Shakisha imyitozo ngororamubiri myiza
Iyigishe:Gusobanukirwa ubuzima bwimibonano mpuzabitsina na anatomie birashobora kuganisha kumyanzuro myiza. Koresha amasoko yizewe kandi ubaze abahanga mubuzima kugirango umenye amakuru yukuri. Amikoro yo kwiga aturuka mumashyirahamwe nka American Urological Association arashobora gutanga ubushishozi.
Shakisha ufite Icyizere:Icyizere mubikorwa byimibonano mpuzabitsina birashobora kongera uburambe. Vugana kumugaragaro numukunzi wawe kandi ushakishe icyakubera cyiza mwembi. Abashakanye baganiriye kumugaragaro ibyo bakunda kandi bagerageza uburyo butandukanye bavuze ko bishimiye kunyurwa no kugirana ubucuti.
Witoze Ubushakashatsi Bwizewe:Mugihe ugerageza ibikorwa bishya, menya ko byumvikanyweho kandi bifite umutekano. Ubushakashatsi bwakozwe ku bashakanye bagerageje gukoresha tekiniki zitandukanye mu bwumvikane kandi bweruye bwerekanye ko byiyongereye kandi byimbitse.
Umwanzuro
Kwita ku gitsina cyawe bikubiyemo uburyo bwuzuye, burimo isuku nziza, ubuzima buzira umuze, kwisuzumisha kwa buri gihe, no gucunga neza ibibazo. Muguhuza iyi myitozo mubikorwa byawe bya buri munsi, urashobora kuzamura ubuzima bwimibonano mpuzabitsina no kumererwa neza muri rusange. Kwita kubikorwa ntibitezimbere gusa ibyakubayeho ahubwo binagira uruhare mubuzima bwawe muri rusange. Sangira izi nama nabandi bashobora kubyungukiramo kandi ubaze amasoko azwi ninzobere mu buvuzi kugirango bagire inama yihariye.
Gushyira imbere izi ntambwe bitanga ubuzima bwuzuye kandi bushimishije, bushigikiwe namakuru hamwe ningero zifatika zerekana ingaruka nziza zibi bikorwa kubuzima bwimibonano mpuzabitsina.
Igihe cyo kohereza: Nzeri-19-2024