Njira 22 Zopezera Mavuto Ovuta Popanda Mankhwala

Zamkati

• Zinthu zofunika kuziganizira
• Yambani polankhula ndi mnzanu
• Yesani china chatsopano m'chipinda chogona
• Idyani zipatso, ndiwo zamasamba, mbewu zonse, ndi nyemba zambiri
• Musamadye zakudya zonenepetsa, zokazinga, komanso zosakaniza
• Sindikudziwa kuti ndiyambira pati? Talingalirani zakudya za ku Mediterranean
• Chepetsani kumwa mowa
• Khalani omasuka kumwa tiyi kapena khofi wambiri
• Muzichita masewera olimbitsa thupi kwa mphindi 20
• Onani kuchuluka kwa nthawi yomwe mumathera panjinga
• Zonse mwazonse, khalani ndi kulemera kwathanzi
• Onetsetsani kuti mukugona mokwanira
• Chitani zomwe mungathe kuti muchepetse kapena kuti muchepetse kupsinjika kwanu
• Yesetsani kuchepetsa kugwiritsa ntchito chikonga
• Mutha kugwiritsa ntchito mankhwala azitsamba, koma samalani
• Zochitika zosiyanasiyana zimatha kubweretsa zotsatira zosiyana
• Q: Chifukwa chiyani ndimakhazikika ndikamachita maliseche osati ndikakhala ndi mnzanga?
• Nthawi yoti muwone dokotala kapena wothandizira zaumoyo

Zinthu zofunika kuziganizira

Osakondwa ndi momwe zovuta zanu zimakhalira zovuta? Simuli nokha.

Chinsinsi ndicho kudziwa ngati mukulimbana ndi vuto limodzi kapena ngati zosakhazikika sizikhala zochitika wamba.

Mwanjira iliyonse, kuphatikiza polankhula ndi mnzanu, kusintha zina ndi zina pamoyo wanu, ndikupanga zizolowezi zatsopano kungathandize.

Yambani polankhula ndi mnzanu

Kulankhula ndi mnzanu ndiyo njira yokhayo yolankhulirana momwe mukumvera komanso zomwe mukukumana nazo.

Gwiritsani ntchito nthawi ino kuti muyambe kukambirana za nkhawa zilizonse, zosakhutira, kapena ngakhale kunyong'onyeka komwe mungakhale nako pazakugonana kwanu.

Nawa maupangiri omwe angakuthandizeni kuyambitsa zokambirana zabwino, zopindulitsa:

• Kusakhutira ndi moyo wanu wogonana sikutanthauza kuti kusakhutira ndi wokondedwa wanu kapena ubale wanu. Yesetsani kuletsa malingaliro anu kuti asayendeyende mopambanitsa. Chitani zonse zomwe mungathe kuti mutsimikizire mnzanu. Kukambitsirana kokhudzana ndi moyo wanu wogonana mwina sikutanthauza kutha kwa izi; Mutha kungofunika china chatsopano kuti muzunkhira zinthu.
• Khalidwe logonana nthawi zambiri limaphunziridwa kuchokera pazofalitsa zomwe timagwiritsa ntchito. Izi zikuphatikiza ziwonetsero zabwino komanso zoyipa zakugonana. Dziwani kuti zomwe mukuganiza kuti kugonana zikuyenera kukhala mwina sizomwe inu kapena mnzanu mukufuna.
• Kusunga nthawi ndikofunikira. Ino si nthawi yochulukirapo. Simukufuna kuyika pachiwopsezo kuti mnzanu amve kuti sanamveke pakamacheza.

Yesani china chatsopano m'chipinda chogona

Musanachite chilichonse chovuta kwambiri kapena chotalikirapo pa zakudya zanu kapena moyo wanu, yesetsani kununkhira zinthu ndi:

• Maudindo atsopano. Yesetsani kukweza miyendo ya mnzanu pamapewa anu mukamalowa, chitani kumbuyo mutagona chammbali kapena ndi mnzanu m'manja ndi m'mabondo, kapena mnzanuyo ayikitse miyendo yake pafupi kuti alimbitse ngalande ya nyini kapena ya kumatako.
• Zoseweretsa zogonana. Ma vibrator onyamula m'manja, mphete za mbolo, mapulagi, ndi mikanda ya kumatako ingakhale njira yosangalatsa yolimbikitsira mbolo, nkongo, kapena anus.
• Mitundu ina yakugonana. Gwiritsani ntchito pakamwa panu kuti musangalatse, mwina kumaliseche kwa wina ndi mnzake kapena madera ena owopsa.
• Malo olowera osiyanasiyana. Muubwenzi wogonana amuna kapena akazi okhaokha ndipo ndimangoyesera kugonana ukazi? Funsani mnzanu ngati akufuna kuyesa kumatako. Kapena ngati ali ofunitsitsa kukukhomerera ndi choseweretsa. Malangizo: Bweretsani mafuta ambiri!
• Kusewera maudindo. Khazikitsani mkhalidwe kapena khalani ngati otchulidwa kuti muthandize kupanga nkhani yodzutsa chilakolako chogonana.
• Musaganize kwambiri za kugonana. M'malo mwake, yang'anani kwambiri kuti mudziwe mtundu wanji wamakhudza womwe umakondweretsa kwambiri kwa inu.

Idyani zipatso, ndiwo zamasamba, mbewu zonse, ndi nyemba zambiri

Zakudya mu zipatso, ndiwo zamasamba, mbewu zonse, ndi nyemba zimathandizira kukonza magazi mthupi lanu lonse - kuphatikizapo mbolo yanu.

Ndipo kuthamanga kwa magazi kupita ku mbolo ndi imodzi mwazinthu zofunikira kuti mukhale ndi thanzi labwino, mosasinthasintha.

Nazi zakudya zina zomwe zingathandize:

• Zipatso zambiri, monga ma blueberries, zimatha kuteteza chitetezo chamthupi ndikuchepetsa chiopsezo cha matenda amtima.
• Zowuma, masamba obiriwira omwe ali, monga sipinachi, amatha kuthandiza.
• Zakudya, monga tempeh ya soya yochokera ku soya, imatha kuthandizira kuthandizira zina zomwe zimathandizira thanzi la erectile.
• Zakudya zomwe muli nazo, monga oatmeal, zimatha kuthandiza kutulutsa minofu yanu ndikusintha magazi.

Musamadye zakudya zonenepetsa, zokazinga, komanso zosakaniza

Kudya zakudya zomwe zili ndi mafuta ambiri, okazinga, kapena zakudya zosinthidwa zitha kukhala pazinthu zomwe zingakhudze thanzi lanu logonana komanso thanzi lanu lonse.

Izi ndi monga:

• matenda amtima
• kuthamanga kwa magazi
• matenda ashuga

Mutha kuzipeza ngati zothandiza:

• Sinthanitsani mkaka wamafuta ambiri, monga yogurt ndi mkaka, pamitundu yamafuta ochepa.
• Sankhani phala la oat kapena tirigu wathunthu mmalo mokolola.
• Gulani tchizi wathunthu m'malo mwa pre-grated.

Ngati mumapanikizika kwakanthawi, mungapeze zothandiza kusunga masamba a saladi ndi masamba ena osavuta kukonzekera ndi mbewu monga quinoa pafupi.
Gwiritsani ntchito zakudya zosavuta kuzipanga monga izi kuti muponyere limodzi chakudya chofulumira, chopatsa thanzi, kapena kukonzekera chakudya chimodzi kapena ziwiri pasadakhale.

Sindikudziwa kuti ndiyambira pati? Talingalirani zakudya za ku Mediterranean

Ena amati zakudya zaku Mediterranean zitha kuthandiza pazinthu zingapo zomwe zingayambitse kuwonongeka kwa erectile (ED).

Kutsata chakudyachi kungathandize:

• cholesterol m'munsi
• onjezani ma antioxidants
• onjezerani milingo ya L-arginine
• kusintha magazi

Ngati simunakonzekere kusintha kapena mukufuna kuti muchepetse pang'ono pang'ono, yambani kudya zambiri zotsatirazi:

• masamba monga kale, sipinachi, ndi kaloti
• zipatso monga maapulo, nthochi, ndi mphesa
• mtedza ndi mbewu monga amondi, mtedza, ndi mbewu za mpendadzuwa
• nyemba monga nyemba, mphodza, ndi mtedza
• ziphuphu monga mbatata ndi zilazi
• nkhuku ngati nkhuku ndi nkhukundembo
• mazira
• mkaka monga tchizi ndi yogurt wachi Greek
• mafuta athanzi ngati maolivi owonjezera osapatsa mafuta ndi ma avocado

Chepetsani kumwa mowa

Kumwa mowa kwambiri kumawonjezera chiopsezo cha kugonana.

Chakumwa chimodzi kapena ziwiri nthawi zambiri sichipweteka. Zingathandizenso chiopsezo chanu pazovuta za erectile.

Koma pali kulumikizana kwachindunji pakati pa zakumwa zingati zomwe mumamwa komanso kangati mumakhala ndi zovuta zogonana.

Khalani omasuka kumwa tiyi kapena khofi wambiri

Kukonda khofi kapena tiyi? Zabwino! Caffeine yopangitsa kuti magazi aziyenda bwino komanso kupumula minofu yomwe imakuthandizani kuti mukhale ndi erection.

Yesetsani kuti muzisunga khofi wakuda, tiyi wopanda shuga, ndi zakumwa za khofi zopanda zotsekemera.

Muzichita masewera olimbitsa thupi kwa mphindi 20

Kafukufuku wina akuwonetsa kuti kusachita masewera olimbitsa thupi kumatha kukhala ndi vuto pa erectile.

Kuchita masewera olimbitsa thupi kwa mphindi 20 patsiku kungakuthandizeni kuti muziyenda bwino komanso kuti muzitha kuyendetsa bwino zinthu - zinthu ziwiri zofunika kwambiri paumoyo wa erectile.

Pangani nthawi yoyenda pang'ono kapena othamanga, kapena ganizirani zotsatirazi zokonzekera kunyumba:

• matabwa
• zokankhakankha
• situps
• squats
• aganyu

Onani kuchuluka kwa nthawi yomwe mumathera panjinga

Kafukufuku wina akuwonetsa kupsyinjika komwe kumayika pamitsempha yamagazi ndi mitsempha m'chiuno mwanu mukakwera njinga kumatha kupita ku ED.

Kafufuzidwe kena kofunikira kuti mudziwe ngati pali kulumikizanadi.

Ngati mumakwera njinga kwambiri kuti mugwire ntchito kapena kuti musangalale, ganizirani kuyika ndalama pampando womwe umakakamiza kuchotsa perineum, komwe kukakamizidwa kumatha kuwononga kwambiri.

Zonse mwazonse, khalani ndi kulemera kwathanzi

Kukhala ndi kunenepa kwambiri kapena kunenepa kwambiri kumatha kukhudza kugonana kwanu ndikuwonjezera chiopsezo chanu pazinthu zomwe zingakhudze thanzi lanu, kuphatikizapo:

• mtundu wa 2 shuga
• kuthamanga kwa magazi
• cholesterol yambiri

Kudya chakudya choyenera komanso kuchita masewera olimbitsa thupi nthawi zonse ndichofunikira.

Onetsetsani kuti mukugona mokwanira

Kusagona mokwanira, makamaka chifukwa cha kugona tulo ndi zovuta zina zakugona, kwakhala pachiwopsezo chachikulu cha ED.

Kulephera kugona kungapangitsenso kuti mukhale ndi cholembera m'mitsempha yanu (atherosclerosis).

Izi zingakhudze kusunthika kwanu, ndipo, zimapangitsa kuti zikhale zovuta kuti mukhale ndi erection.

Nawa maupangiri onetsetsani kuti mumalandira maola asanu ndi limodzi kapena asanu ndi atatu usiku:

• Chotsani zowonetsera zonse - kuphatikiza foni yanu, kompyuta, kapena TV - osachepera ola limodzi musanagone.
• Pewani zakumwa za khofi pambuyo pa 6 koloko masana
• Chepetsani nthawi iliyonse yamasana mpaka ola limodzi kapena kupitilira apo.
• Yesetsani kugona ndi kudzuka nthawi yomweyo tsiku lililonse.
• Ganizirani kutenga chowonjezera cha melatonin pafupifupi ola limodzi musanagone.
• Sungani chipinda chanu pafupifupi 70°F (21 ° C).

Chitani zomwe mungathe kuti muchepetse kapena kuti muchepetse kupsinjika kwanu

Kafukufuku akuwonetsa kuti zinthu zamaganizidwe monga kupsinjika ndi nkhawa nthawi zambiri zimayambitsa ED.

Kupsinjika ndi nkhawa zingakupangitseni kukhala ndi mwayi wopeza zina zomwe zalumikizidwa ndi ED, kuphatikiza:

• matenda amtima
• kuthamanga kwa magazi
• cholesterol yambiri
• kunenepa kwambiri kapena kunenepa kwambiri
• vuto lakumwa mowa

Yesani malangizo awa kuti muchepetse nkhawa:

• Mverani nyimbo.
• Yatsani kandulo ya aromatherapy kapena mafuta ofunikira.
• Sungani zolemba kuti mulembe malingaliro anu.
• Dzipangeni nokha kuseka ndi kanema woseketsa kapena nthabwala zoyimirira.

Yesetsani kuchepetsa kugwiritsa ntchito chikonga

Nikotini ndi mankhwala ena opangira ma vaporizers, ndudu, ndudu, ndi zinthu zina amatha kuchepetsa mphamvu ya nitric oxide.

Nitric oxide imatsegula mitsempha yanu yamagazi, kulola magazi kuyenda mosavuta mukakhala chilili. Kuwonongeka kwa magwiridwe antchito ake kumatha kupangitsa kuti zikhale zovuta kupeza ndikukhazikika.

Mukasiya ntchito m'mbuyomu, zimachepetsa chiopsezo chanu chokhala ndi ED.

Mutha kugwiritsa ntchito mankhwala azitsamba, koma samalani

Zitsamba zowonjezera sizimayendetsedwa mofanana ndi chakudya ndi mankhwala. Zitsamba zambiri zimatha kuyanjana ndi mankhwala owonjezera pa-counter ndi mankhwala.

Ndikofunika kulankhula ndi wothandizira zaumoyo musanawonjezere zotsatirazi pazomwe mukuchita. Amatha kukambirana za chiopsezo chanu payekhapayekha.

Lankhulani ndi omwe akukuthandizani za:

• L-arginine. Izi amino acid zakhala zikuthandiza ndi ED. Imatsitsimutsa mitsempha yamagazi kuti ipangitse magazi kuyenda mosasintha.
• L-citrulline. Ichi ndi amino acid wina. Thupi lanu limasintha kukhala L-arginine. Imatulutsanso magazi pothandiza kupanga nitric oxide.
• Ginseng. Zitsamba ziyenera kusintha libido ndi gawo lotchedwa ginsenosides. Zitha kuperekanso umuna wabwino komanso kuchuluka kwa umuna.
• Yohimbe. Mankhwalawa amachokera ku khungwa amalingalira kuti alpha-2 adrenergic receptors. Izi zitha kuwonjezera kuchuluka kwa magazi kuti musinthe bwino. Kafukufuku wowonjezereka amafunikira kuti mumvetsetse bwino kulumikizaku komwe kungachitike.
• Udzu wa mbuzi yamphongo. Chitsamba chotchedwa mwanzeru ichi chimakhala ndi icariin. Izi zimatseka PDE5, enzyme yomwe imayimitsa zovuta. Zimathandizanso kuti magazi azitha kuyenda mosavuta mu minofu yosalala ya mbolo.

Zochitika zosiyanasiyana zimatha kubweretsa zotsatira zosiyana

Q: Chifukwa chiyani ndimakhazikika ndikamachita maliseche osati ndikakhala ndi mnzanga?

Kuchita maliseche ndi ntchito yokhayokha. Ngati ndinu owopsa, mutha kudzipezera nokha popanda chithandizo chifukwa mutha kuyang'ana kwathunthu pazabwino zomwe zimadza ndi kudzikondweretsa nokha.

Koma kugonana ndi munthu wina kumabweretsa zovuta: zonse zomwe mumakhala ndi mnzanu, momwe mumamvera, kukhulupirirana wina ndi mnzake, komanso kulimba mtima. Kuti muchepetse nkhawa, ganizirani kwambiri kuti mupeze zomwe ndizosangalatsa kwa inu poyerekeza ndi momwe mukuchitira zogonana.

Apa ndipomwe kulumikizana ndikofunikira. Kukambirana momasuka za mkwiyo, kuipidwa, manyazi, kapena kusamvana komwe kungathetsere kungathandize kukhalabe ndi chidaliro komanso kuyanjana kofunikira pakugonana moyenera.

Nthawi yoti muwone dokotala kapena wothandizira zaumoyo

Pangani nthawi yokumana ndi dokotala kapena wothandizira zaumoyo ngati mumakonda:

• yokhudzidwa ndi kulimba konse kwa kukonzekera kwanu
• osatha kupeza kapena kusunga erection
• opanikizika kapena okhudzidwa ndi mchitidwe wanu wogonana

Izi zikhoza kukhala zizindikiro za ED.

Maseŵera otsika a testosterone angakhudzenso kugonana kwanu. Onani dokotala ngati muwona izi:

• amachepetsa umuna
• tsitsi lachilendo
• kutopa kosalekeza
• osakhazikika kwambiri
• vuto ndi kukumbukira kwanu
• kutaya minofu
• mafuta osadziwika bwino, makamaka m'chifuwa (gynecomastia)

Dokotala wanu amatha kuyitanitsa mayeso a magazi ndikukulimbikitsani chithandizo, ngati kuli kofunikira. Ngati mulibe wothandizira kale, chida chathu cha Healthline FindCare chingakuthandizeni kulumikizana ndi asing'anga mdera lanu.