Yadda Ake Famawa da Maza da Juna Biyu

Wadatacce

• Yadda ake magance matsalar fitsarin
• Yadda Ake Yin Motsa Jiki
• Ta yaya abinci zai iya taimakawa
• Nasihu don hana fitsari yin fitsari

Rashin yin fitsari a lokacin al'adar wata matsala ce ta mafitsara, wanda ke faruwa sakamakon raguwar kwayar estrogen a wannan lokacin. Bugu da kari, tsarin tsufa na halitta yana sanya tsokar kasusuwa raunana, yana barin zubar fitsari ba da gangan ba.

Wannan asarar ba da gangan ba na iya farawa da amountsan kaɗan yayin yin ƙoƙari kamar hawa matakala, tari, atishawa ko ɗaga wani nauyi, amma idan ba a yi komai ba don ƙarfafa perineum, rashin daidaito zai ƙara munana kuma zai zama yana da wuya a riƙe pee, kasancewar zama dole don amfani da abun sha, don haka yana da mahimmanci don hana ci gaban rashin jituwa. Ara koyo game da conwarewar Matsalar Urinary

Yadda ake magance matsalar fitsarin

Za a iya yin jiyya game da matsalar rashin fitsari lokacin da ba za a iya yin fitsari ba tare da maye gurbinsa, wanda wani likitan mata ya nuna, karfafa jijiyoyin mara ko kuma, a karshe, ta hanyar tiyata don daidaita matsayin mafitsara.

Motsawar Kegel idan anyi sau 5 a rana shima yana taimakawa wajen kiyayewa da magance matsalar rashin fitsarin cikin jinin al'ada. Don wannan, dole ne mace ta kamu da jijiyar wuya, kamar tana katse fitsarin yayin fitsarin, sai ta rike na dakika 3, sannan ta saki jiki ta maimaita wannan aikin sau 10.

Yadda Ake Yin Motsa Jiki

Don yin atisayen da ke karfafa tsokar kasan duwawuna, wadanda ke da alhakin kiyaye mahaifa da mafitsara yadda ya kamata kuma farjinsu ya fi karfi, da farko ya kamata ku yi tunanin cewa ku na fitsari kuma kuna kokarin kwankwadar tsokokin farjin, kamar kuna so don dakatar da kwararar fitsari.

Abinda ya dace shine kawai a yi tunanin me ya sa ba shi da kyau a gudanar da wannan aikin yayin fitsari saboda fitsarin na iya dawowa, yana kara barazanar kamuwa da cututtuka. Sauran nasihun da zasu taimaka wajan gano yadda za'ayi wannan kwangilar na perineum sune: Ka yi tunanin kana tsotse fis tare da farjin ko kuma yana kama wani abu a cikin farjin. Saka yatsan ka cikin farji na iya taimaka maka ka san ko kwantiragin tsokoki yake daidai.

A lokacin kwangilar marainiyar mara, al'ada ce a sami karamin motsi na dukkan yankin da ke kusa da farji da dubura da kuma yankin ciki. Koyaya, tare da horarwa zai zama mai yiwuwa a kulla tsokoki ba tare da motsi na ciki ba.

Bayan koyon yin kwangilar waɗannan tsokoki, yakamata ku kula da kowane ƙuntatawa na dakika 3, sa'annan ku shakata gaba ɗaya. Dole ne kuyi ragin 10 a jere wanda dole ne a kiyaye shi na dakika 3 kowane. Kuna iya yin wannan aikin a zaune, kwance ko tsaye kuma tare da aikace-aikace zaku iya yin shi sau da yawa yayin rana yayin yin ayyukanku na yau da kullun.

Ta yaya abinci zai iya taimakawa

Cin abinci mai rage kaɗan shine ɗayan dabarun da zasu iya riƙe fitsarinku da kyau, duba dubaru daga masaniyar abinci Tatiana Zanin da aka nuna a bidiyo mai zuwa:

Nasihu don hana fitsari yin fitsari

Wasu dabaru don hana matsalar rashin fitsari lokacin al'ada

• Guji shan ruwa da yawa a ƙarshen rana;
• Yin motsa jiki Kegel a kai a kai;
• Guji rike fitsari na dogon lokaci;

Wani muhimmin bayani shi ne yin atisaye a ƙarƙashin jagorancin mai koyar da motsa jiki ko likitan ilimin lissafi saboda yana da mahimmanci don kiyaye ƙwanƙwasa cikin ɓarke ​​yayin aikin motsa jiki, musamman idan yin ayyukan tasiri, kamar gudu, ko aikatawa tsalle jiki, saboda suna iya kara kasadar rashin karfin fitsari lokacin haihuwa.