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Karka Rasa

Gida Lafiya Amfanin abinci Amintaccen Abincin oi-Amritha K By Amritha K. a kan Maris 28, 2019

Kasancewa cikin aiki yana daya daga cikin hanyoyin kai tsaye kuma masu inganci don zama cikin koshin lafiya. Duk wani motsi da ke buƙatar kuyi aiki da tsokoki da ƙone wasu adadin kuzari tabbas yana da fa'idodin kiwon lafiya - duka cikin tunani da jiki. Motsa jiki zai iya taimaka muku jin farin ciki, taimako tare da rage nauyi, inganta tsoka da ƙashi, ƙara ƙarfin kuzarin ku, rage haɗarin cututtukan da ke ci gaba, taimakawa inganta lafiyar fata da lafiyar ku da ƙwaƙwalwar ku. Hakanan, motsa jiki yana taimakawa tare da annashuwa da ingancin bacci, rage ciwo da haɓaka ingantacciyar rayuwar jima'i ^[1] .

Motsa jiki zai iya taimaka muku daga sama zuwa ƙasa, inganta farkon kowane fanni na lafiyar ku daga ciki zuwa ciki. Baya ga nau'ikan ayyukan motsa jiki, akwai nau'ikan hanyoyin motsa jiki waɗanda aka haɓaka tare da dalilai na musamman. Kuma a yanzu, za mu bincika ɗayan irin wannan aikin, wanda ake kira da aikin Kegel.

Menene Ayyukan Kegel?

Hakanan ana kiransa motsa jiki na ƙashin ƙugu, ana yin atisayen Kegel da nufin ƙarfafa tsokoki na ƙashin ƙugu. An tabbatar dasu daya daga cikin hanyoyi masu inganci dan inganta mafitsara da motsin hanji. Ayyukan Kegel ba masu rikitarwa bane amma sauƙaƙa kuma sauƙaƙe-da-saki-motsawa don sa ƙashin ƙugu ya zama da ƙarfi ^[biyu] . Theashin ƙugu gungu ne na kyallen takarda da tsokoki, waɗanda suke a ƙasan ƙashin ƙugu kuma suna riƙe gabobin ku a wuri. Sabili da haka, ƙasan ƙugu mai rauni na iya haifar da ci gaban rashin iya sarrafa mafitsara da hanji ^[3] .

Za a iya yin atisayen Kegel ta maza da mata. Ba wai kawai an yi su ba ne don kiyaye tsokokin ƙashin ƙugu su dace ba amma kuma don guje wa haɗarin abin kunya, kamar ɓarkewar mafitsara da wucewar gas da kuma ko ma ɗakina da bazata. Saboda saukin atisayen, ana iya yinsu a kowane lokaci kuma a koina. Kuna iya yin shi sau da yawa a rana (kowace rana), na mintina da yawa. Yin atisayen na iya yin tasiri a jikin ku (ƙashin ƙugu) a cikin watanni ukun farko ^[4] .

kalaman godiya ga abokai

Irin wannan motsa jiki ana ba da shawarar sosai ga mata masu ciki saboda yana taimaka musu wajen shirya jikinsu don matsalolin ilimin lissafi na matakan ciki na gaba da haihuwa. Ana amfani da kayan aiki daban-daban don gudanar da atisayen kamar su ƙwai na jaka, ƙwallon Ben Wa, na'urorin toning na pelvic da dai sauransu.Koyaya, har yanzu ana ci gaba da nazari don bincika bambance-bambance a cikin amfani da na'urorin motsa jiki na Kegel da rashin amfani da na'urorin ^[4] .

wane bangare na kwai ne mai kyau ga bushe gashi

A cikin mata, ana tabbatar da motsa jiki na Kegel yana da tasiri wajen magance ɓarnawar farji da kuma hana yaduwar mahaifa. Kuma a cikin maza, suna da tasiri don magance cututtukan prostate da kumburi wanda ke haifar da hyperplasia mai saurin ciwo (BPH) da prostatitis. Ga maza da mata, zasu iya taimakawa wajen magance matsalar rashin fitsari ^[5] .

Darasi na Kegel Ga Mata

Kuna iya cin gajiyar aikin Kegel idan kuna da matsalar rashin damuwa (ƙananan digo na fitsari yayin atishawa, dariya ko tari), yin fitsari rashin aiki (mai ƙarfi, kwatsam yin fitsari kafin ɓataccen adadi mai yawa) da kuma matsalar rashin jijiyoyin jiki (leak stool ) ^[6] .

I. Amfanin atisayen Kegel ga mata

Fa'idodin wannan aikin suna da yawa. Misali, an ce suna da karfin da za su karawa mata sha'awa. Sauran fa'idodin gudanar da aikin Kegel sune kamar haka ^[7] , ^[8] , ^[9] .

1. Yana magance kwararar mafitsara

Jikin mafitsara, dubura da tsokoki suna tallafawa ta tsoffin ƙashin ƙugu. Idan tsokoki na ƙashin ƙugu ba su da ƙarfi, zai iya sa mafitsarar ku da wuyan mafitsara su sami ƙarancin tallafi a kusa da fiska. Rashin tallafi yana haifar da matsi wurin rashin fitsari inda zaku fuskanci yoyon fitsari tare da motsi mai karfi. Wannan na iya faruwa yayin motsa jiki, daga abubuwa masu nauyi, ko yayin atishawa, tari ko dariya. Kegels na iya inganta wannan yanayin yayin da suke taimaka wa matsewa da ƙarfafa tsokoki na ƙashin ƙugu.

2. Yana rage saurin gabobi (POP)

POP wani yanayi ne da ke bunkasa yayin da gabobin ƙugu su danna cikin bangon farji, a yayin ciki da haihuwa, yayin da yake miƙewa da raunana tsokokin ƙashin ƙugu. Mace na iya bunkasa POP daga kiba, tsawan ɗaukar nauyi, har ma daga maƙarƙashiya da tari mai nauyi. Wannan yanayin ba mai barazanar rai bane amma duk da haka na iya haifar da ciwo da tsoron kasancewa a wuraren taruwar jama'a, yana iya hana rayuwar zamantakewar aiki.

Nazarin ya nuna cewa kimanin kashi 50 cikin 100 na matan da suka haihu za su sha wahala daga cutar POP, sannan kuma sun tabbatar da cewa shekaru (shekaru 50 zuwa sama) babban lamari ne da ke tabbatar da ci gaban yanayin. Motsa jikin Kegel na taimakawa ta hanyar karfafa karfin duwawun duwawunan ku don samun cikakken tallafi akan gabobin gabobi da kuma raguwar yaduwar cuta. Kegels na iya warkar da ƙananan matakan POP kwata-kwata kuma matakan matsakaita na POP na iya ragewa da sarrafa su ta yadda ba zai shafi rayuwar ku ta yau da kullun ba.

3. Inganta baya da kwankwaso

Kasancewar rashin ƙarfi a cikin jijiyoyin ƙashin ƙugu na iya shafar mahaɗarku na ƙashin ƙugu, wutsiya, da ƙananan kashin baya, hakan yana haifar da haifar da ciwon baya mai tsanani da rage ƙarfin hip. Ayyukan kegel suna sauƙaƙa zafi a cikin gidajenku da ƙananan baya ta hanyar tallafawa da ƙarfafa tsokoki.

yadda ake kawar da da'ira a karkashin ido

4. Taimakawa wajan haihuwa

Ko na haihuwa ne ko na farji, haihuwa za ta sa tsokokin ƙugu su zama masu rauni. Ayyukan Kegel suna inganta warkar da tsokoki kuma suna taimakawa sake gina ƙarfin su. Kuna iya ƙarfafa tsokar ƙashin ƙugu kafin yin ciki da kuma yayin da kuke da ciki.

* Tsanaki: Yana da mahimmanci a tattauna shirin motsa jiki tare da likitan lafiyar ku idan kuna da ciki. Kuma kawai kuyi aikin idan baku sami raunin mahaifa ba ^[10] .

5. Cutar taimako yayin al’ada

Motsa jiki zai iya taimakawa wajen kula da lafiyar kwankwaso yayin al'ada. Canjin canjin da ke tattare da sinadarin estrogen yayin da ake yin jinin al'ada na iya haifar da karancin gudan jini da kuma rage karfin murfin murfin kafar. Kegel na iya taimakawa ta hanyar fitar da tsohuwar jini da jan jini, don haka taimakawa cikin ƙarfafa tsokoki.

6. Inganta cikakkiyar lafiyar jiki

Wasu salon rayuwa da halaye na iya haifar da mummunan tasiri ga lafiyar ku. Doguwar zama, rauni da makamantansu na iya haifar da raunin tsoka, alal misali, juna biyu na iya raunana zuciyarku yayin da yake shimfiɗa ƙwayoyinku na ciki. Hakanan, kuna iya samun aan ƙarin fam saboda yawan rayuwa da rashin motsa jiki. Ayyukan Kegel sun inganta, sautin kuma kula da tsokoki - musamman ƙwayoyin ku na pelvic, don haka rage haɗarin rashin aiki ko wata ɓarkewar ƙwayar cuta ^{[goma sha]} .

7. Inganta rayuwar jima'i

Ayyukan Kegel suna da matukar tasiri wajen inganta rayuwar jima'i ta mutum. Suna taimakawa matse farji kuma suna iya taimakawa inganta ƙarfin inzali. Yayinda tsokoki na ƙashin ƙugu ke taka muhimmiyar rawa wajen isa ga inzali, motsa jiki na iya zama mai fa'ida yayin da yake ƙarfafa tsokoki yana ba da damar saurin kwancewa. Musclearfin ƙwayar ƙugu mara ƙarfi yana daidaita tare da rashin iya isa ga inzali. Yin atisayen tsokoki na pelvic na iya inganta haɓakar jinin ku zuwa yankin pelvic wanda hakan ke inganta motsawar sha’awar jima’i, man shafawa, da ikon yin inzali.

II. Yadda akeyin motsa jiki na Kegel ga mata

Nemo tsokoki: Mataki na farko shine gano tsokoki daidai. Don yin hakan, ka dakatar da fitsarinka a tsakiyar rafi - wannan zai taimaka maka wajen fahimtar tsokar kashin kafarka. Da zarar kun gano tsoka ta dama, zaku iya fara motsi da sakin jiki. Mafi sauki shine ayi yayin da kake kwance ^[12] .
Gina dabarunku: Zai fi kyau ayi aikin a cikin mafitsara mara komai. Musclesarfafa tsokokin ƙashin ƙugu na dakika 5 kuma huce da su na tsawon dakika 5. Yi haka sau biyar a rana - a ranar farko. Da zarar kun kasance tare da aikin yau da kullun, zaku iya kammala fasahar ku ta hanyar haɓaka daƙiƙa zuwa 10 da sauransu.
Kula da hankali: Mayar da hankali kan matse ƙwan ƙashin ƙashin ƙugu.
Kada ayi: Guji riƙe numfashinka kuma ka mai da hankali kada ka murɗa tsoka a cinyoyinka, ciki ko gindi. Yi numfashi cikin yardar rai yayin daɗawa da sakin tsokoki.
Maimaita: Yi motsa jiki sau uku a rana. Fara da maimaita sau biyar sannan kuma wuce zuwa goma.

Darasi na Kegel Ga Maza

Yin aikin yana da fa'ida ga maza. Zai iya taimakawa ƙarfafa tsokoki na ƙashin ƙugu, wanda ke tallafawa mafitsara da hanji kuma ya shafi aikin jima'i na mutum. Kuna iya cin gajiyar motsa jikin Kegel idan kuna jin fitsari ko matsalar rashin tsafta sannan kuma kuyi drib bayan fitsari, yawanci lokacin da kuka fita bayan gida ^[13] , ^[14] .

I. Amfanin atisayen Kegel ga maza

1. Yana maganin nocturia

Hakanan ana kiransa yin fitsarin dare, wannan yana haifar da yawan fitsari (fiye da lita 2) da daddare fiye da yadda mafitsara ke iya riƙewa. Nocturia yana damun aikin barcinka kuma yana iya sanya ka rauni. Motsa jiki na Kegel yana taimakawa ta hanyar motsa duwawarku da sanya shi karfi don hana fitsari mai yawa da inganta bacci. Hakanan yana taimakawa wajen rage yawan fitsarin da yake riƙewa, ta hanyar kawar da sharar a dai-dai lokacin tazara ^{[goma sha biyar]} .

yadda ake hana farin gashi

2. Yana kula da matsalar fitsarin

Wannan yanayin yana faruwa ne yayin da tsokokin ƙashin ƙugu su raunana kuma suna haifar da yoyon fitsari ba da niyya ba. Rashin fitsarin fitsari na faruwa ne yayin da aka shawo kan layin fitsari ko aka rasa ko aka raunana shi. Kayan motsa jiki na Kegel na taimakawa wajen magance halin da ake ciki domin zai yi aiki a jijiyar ƙashin ƙugu kuma ya ƙarfafa su. Da zarar tsokoki suka dawo da ƙarfi kuma suka matse, babu malalowar da za ta faru saboda za ku mallaki halin fitsarinku ^[16] .

3. Yana kiyaye saurin inzali

Yayinda tsokoki na ƙashin ƙugu suka sami ƙarfi ta hanyar motsa jiki, hakan yana ba da ƙarfin ƙarfin jima'i, don haka ba ka damar sarrafa inzalinka. Hakanan za'a inganta karfin karfin maniyyin.

4. Kula da lafiyar prostate

Ga maza, yin motsa jiki na Kegel na iya taimakawa inganta lafiyar prostate. Yana daɗa zama mai amfani ga mutanen da ke fama da cutar hyperplasia mai rauni (BPH) da prostatitis, saboda motsin tsokoki na iya taimakawa sauƙaƙa ciwo, kumburi da kumburi.

5. Inganta rayuwar jima'i

Hakanan yana da fa'ida ga maza da mata a wannan mahallin, aikin Kegel na iya taimakawa inganta ƙarfin ku na jima'i kasancewar akwai kyakkyawan iko akan tsokokin ku. Hakanan, tsokoki na ƙashin ƙugu na pelvic suna taimakawa inganta haɓakar jini zuwa gaɓoɓin jima'i, haɓaka ƙwarewar jima'i ta mutum ^[17] .

Baya ga wadannan fa'idodin, yana taimakawa wajen hana yaduwar gabobin gabobi da aikin kafa.

kunshin fuska na gida don fata mai kyalli da zuma

II. Yadda akeyin motsa jiki na Kegel ga maza

Nemo tsokoki: Domin gano tsokar kashin kumatu, ku daina yin fitsari a cikin ruwa ko kuma kukuda jijiyoyin da ke hana ku wucewar iskar gas. Da zarar kun gano tsokoki, zaku iya ci gaba da aikin. Mafi sauki shine ayi yayin da kake kwance ^[18] .
Gina dabarunku: Musclesarfafa tsokokin ƙashin ƙugu na dakika 5 kuma huce da su na tsawon dakika 5. Kuna iya yin hakan na dakika 3 shima, gwargwadon abin da zaku sami kwanciyar hankali. Ci gaba da shi sau 5 zuwa 6. Kuna iya yin aikin yayin tsayawa, zaune ko tafiya.
Kula da hankali: Mayar da hankali kan matse ƙwan ƙashin ƙashin ƙugu.
Kada ayi: Guji riƙe numfashi da numfashi kyauta yayin aikin. Kada a daɗewa da saki tsokoki a cikin ciki, cinya ko gindi.
Maimaita: Yi motsa jiki sau uku a rana. Fara tare da maimaitawa biyar sannan ci gaba zuwa goma kowace rana.

Yaushe Zaku Yi Atisayen Kegel

Kuna iya sanya wannan aikin a matsayin wani ɓangare na rayuwar yau da kullun. Ba kwa buƙatar yin ƙarin lokaci don ayyukan Kegel ^[19] .

Yi shi yayin da kake zaune a tebur ɗinka ko shakatawa a kan babban kujera.
Yi shi yayin da kuke cikin ayyukanka na yau da kullun, kamar su wanke kwanoni ko yayin wanka.
Yi saiti daya bayan yin fitsari, don kawar da 'yan diga.
Yi ƙoƙarin yin kwangilar ƙwanjin ƙashin ƙugu kafin da lokacin kowane aiki da ke buƙatar sanya matsin lamba a kan ciki (atishawa, tari, dariya ko ɗaga nauyi).

Yaushe Zasu Sa ran Sakamakon

Idan kuna yin atisayen Kegel a kai a kai, zaku iya tsammanin sakamakon cikin ofan makonni kaɗan zuwa fewan watanni. Wasu daga cikin sakamakon farko zasu kasance basu da saurin yoyon fitsari, da ikon tsayar da kwancen ko kuma yin karin maimaici, da kuma karin lokaci tsakanin hutun wanka ^[ashirin] .

Idan kuna da wuyar ci gaba da ayyukan, ya kamata ku tuntuɓi likita ko wani mai ba da sabis na kiwon lafiya wanda zai taimake ku wajen nazarin halin da ake ciki kuma ya ba ku martani ^{[ashirin da daya]} .

Idan babu canje-canje ko kuma babu sakamako mai tsammanin bayan yin motsa jiki na tsawon monthsan watanni, tuntuɓi likita ^[22] .

Tsanaki

Theara yawan motsa jiki na iya raunana tsokar ƙashin ƙugu, wanda hakan ke haifar da rashin ikon sarrafa mafitsara ^{[2. 3]} .
Idan kun ji zafi a cikin ciki ko baya yayin aikin, wannan yana nufin cewa ba kwa yin sa daidai (ƙwayoyin tsoka).

Duba Rubutun Magana

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[biyu]Schneider, M. S., King, L. R., & Surwit, R. S. (1994). Ayyukan Kegel da ƙwarewar yara: Wani sabon matsayi don tsohuwar magani. Jaridar ilimin yara, 124 (1), 91-92.
[3]Bump, RC, Hurt, W. G., Fantl, J. A., & Wyman, J. F. (1991). Bincike na aikin motsa jikin tsoka na Kegel bayan takaitaccen bayanin magana. Jaridar Amurka ta haihuwa da ilimin mata, 165 (2), 322-329.
[4]Gwada, J. (1990). Ayyukan Kegel wanda aka inganta ta hanyar biofeedback. Jaridar maganin ta jiki, 17 (2), 67-76.
[5]Aslan, E., Komurcu, N., Beji, N., da Yalcin, O. (2008). Horar da mafitsara da motsa jiki na Kegel ga mata masu korafin fitsari da ke zaune a cikin gidan hutawa. Geology, 54 (4), 224-231.
[6]Burgio, KL, Robinson, JC, & Engel, B. T. (1986). Matsayi na biofeedback a cikin horo na motsa jiki na Kegel don damuwa rashin fitsari. Jaridar Amurka ta cututtukan mata da na mata, 154 (1), 58-64.
[7]Moen, M. D., Noone, M. B., Vassallo, B. J., & Elser, D. M. (2009). Ayyukan tsoka na ƙashin ƙugu a cikin matan da ke gabatarwa tare da rikicewar ƙashin ƙugu. Littafin Urogynecology na Duniya, 20 (7), 843-846.
[8]Fine, P., Burgio, K., Borello-France, D., Richter, H., Whitehead, W., Weber, A., ... & Pelvic Floor Disorders Network. (2007). Koyarwa da yin atisayen tsokar ƙashin ƙugu a cikin mata masu raɗaɗi yayin ciki da lokacin haihuwa. Jaridar Amurka ta haihuwa da ilimin mata, 197 (1), 107-e1.
[9]Moen, M., Noone, M., Vassallo, B., Lopata, R., Nash, M., Sum, B., & Schy, S. (2007). Ilimi da aikin motsa jiki na jijiyoyin ciki a cikin mata.Magungunan Maracin mace da gyaran ciki, 13 (3), 113-117.
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[goma sha biyar]Wyndaele, J. J., & Van Eetvelde, B. (1996). Maimaitawa na gwajin dijital na tsokar ƙashin ƙugu a cikin maza Archives na magani na jiki da gyaran jiki, 77 (11), 1179-1181.
[16]Helgeson, V. S., Novak, S. A., Lepore, S.J, & Eton, D. T. (2004). Abokan ƙoƙari na kula da zamantakewar aure: Dangantaka da halayyar lafiya da walwala tsakanin maza masu fama da cutar sankarar jego. Jaridar zamantakewar jama'a da alaƙar mutum, 21 (1), 53-68.
[17]Johnson II, T. M., & Ouslander, J. G. (1999). Rashin fitsari a cikin dattijo.Magungunan Kiwon Lafiya na Arewacin Amurka, 83 (5), 1247-1266.
[18]Bridgeman, B., & Roberts, S. G. (2010). Hanyar 4-3-2 don aikin Kegel. Jaridar Amurka ta lafiyar maza, 4 (1), 75-76.
[19]Ashworth, P. D., & Hagan, M. T. (1993). Wasu sakamakon zamantakewar rashin bin ka'idojin kwalliya. Physioiorapy, 79 (7), 465-471.
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[22]Ashworth, P. D., & Hagan, M. T. (1993). Wasu sakamakon zamantakewar rashin bin ka'idojin kwalliya. Physioiorapy, 79 (7), 465-471.
[2. 3]Mishel, M. H., Belyea, M., Germino, B. B., Stewart, JL, Bailey Jr, D. E., Robertson, C., & Mohler, J. (2002). Taimakawa marasa lafiya tare da cututtukan ƙwayar cutar kanjamau na gida da ke kula da rashin tabbas da cututtukan da ke tattare da su: jinya ta ba da saƙo game da ilimin kwakwalwa ta hanyar tarho.Cancer, 94 (6), 1854-1866.