So wo duruyɛfo ka kyerɛɛ wo sɛ wo srade a ɛwɔ wo mu no dɔɔso kakra? Bere a wufii ase nom nnuru no, ebia ɔmaa wo afotu bi wɔ asetra mu nsakrae ho, ɛnte saa? Nea ɛka nneɛma te sɛ nantew a ɛyɛ ntɛmntɛm ne apɔw-mu-teɛteɛ a ɛma wo mu duru ho no, yoga nso betumi ayɛ ɔkwan pa a wobɛfa so ahwɛ wo srade dodow so. Ɔfã a eye sen biara ne sɛ, wubetumi ayɛ no kwa, sɛ́ ɛyɛ intanɛt so adesua mu, ne kuw bi wɔ studio, anaa fie.
Ɔkwan bɛn so na yoga ka srade a ɛwɔ nipadua no mu?
Sɛ yɛbɛka no tiawa a, apɔw-mu-teɛteɛ ma nneɛma a ɛkɔ so wɔ yɛn nipadua mu a ɛka mogya mu srade no tu mpɔn. Yoga nso yɛ apɔw-mu-teɛteɛ bi. Yɛn nyinaa nim sɛ apɔw-mu-teɛteɛ te sɛ nantew ne mmirikatu betumi ama srade a ɛwɔ mogya mu no so atew. Yoga nso yɛ ade koro no ara.
Sɛ yɛreka srade ho asɛm a, ɛsɛ sɛ yehu nneɛma atitiriw abiɛsa.
1. Cholesterol bɔne (LDL - Low-Density Lipoprotein): Eyi ne srade "bɔne" a ɛboaboa ano wɔ yɛn mogya ntini afasu so, na ɛde nkakrankakra siw mu na ɛde komayare ba.
2. Cholesterol pa (HDL - High-Density Lipoprotein): Eyinom te sɛ yɛn "nnamfo pa" wɔ yɛn nipadua mu. Wɔboa ma woyi saa LDL srade bɔne no fi mogya ntini no mu na wɔde kɔ mmerɛbo no mu ma wɔayi afi nipadua no mu. Enti dodow a HDL dodow no kɔ soro no, dodow no ara na eye ma yɛn.
3. Triglycerides: Eyi yɛ srade foforo a ɛwɔ yɛn mogya mu. Eyinom a ɛkɔ soro nso ma asiane a ɛwɔ hɔ sɛ obi benya komayare no yɛ kɛse.
Apɔw-mu-teɛteɛ, titiriw yoga, betumi ama yɛn srade a ɛwɔ nipadua mu no atu mpɔn. Ɛne sɛ, LDL bɔne ne triglycerides so tew, na HDL dodow pa no kɔ soro . Eyi ne nea yɛpɛ pɛpɛɛpɛ.
Afei nso, yoga nyɛ apɔw-mu-teɛteɛ ara kwa. Adwene mu yiyedi a ɛde ma no nso boa ma wɔhyɛ srade a ɛwɔ nipadua mu no so wɔ ɔkwan a ɛnteɛ so.
Nhwehwɛmufo ka sɛ: "Yoga nyɛ nkonyaayi tuo a ɛbɛsa nyarewa nyinaa prɛko pɛ. Nanso nea efi mu ba no betumi anya akwahosan mu mfaso kɛse." Sɛ nhwɛso no, yoga boa wo ma woda yiye . Sɛ woda yiye a, wo nipadua mu nkwaadɔm dwumadi ne ne nipadua mu nneɛma a ɛsakra no kari pɛ, na ɛboa nso ma wohwɛ srade dodow so.
| Akwahosan mu mfaso afoforo a ɛwɔ yoga a wɔyɛ so | |
|---|---|
| Adwennwen a wɔtew so | Sɛ adwennwen kɔ soro a, hormone ahorow a nipadua no yi fi mu no betumi ama srade a ɛwɔ nipadua no mu no akɔ soro. Yoga boa ma adwene no dwo, na ɛma saa nkɛntɛnso yi so tew. |
| Adwene a ɛkɔ soro | Sɛ woyɛ yoga daa a, wote nka sɛ w’adwene mu ayɛ wo hyew. |
| Adwenemhaw a ɛso tew | Adwene mu akwahosan pa ka nipadua akwahosan nyinaa tẽẽ. |
| Mogya mmoroso ne koma bɔ a wɔhwɛ so | Koma a ɛbɔ ne mogya mmoroso a ɛba fam bere a ɔregye n’ahome no so wɔ mfaso kɛse ma koma akwahosan. |
| Mu duru a wɔde di dwuma yiye | Sɛ́ obi mu duru boro so no yɛ ade titiriw a ɛma mogya mu srade dɔɔso. Yoga nso betumi aboa ma woadi wɔn mu duru so. |
Dɛn ne yoga tebea a eye sen biara a ɛbɛma woanya srade?
Yoga no akwan horow ne akwan horow wɔ hɔ. Eyinom mu no, nea ɛboa kɛse ma wɔhyɛ srade a ɛwɔ nipadua mu no so ne nea ɛka kankyee ne ɔhome ne nipadua mu kankyee bom. Vinyasa yoga yɛ ɔkwan a agye din saa no mu biako.
Nhwehwɛmu ada no adi sɛ ahoɔden dodow a wɔsɛe no bere a wɔreyɛ Vinyasa Yoga no te sɛ apɔw-mu-teɛteɛ a emu yɛ den te sɛ nantew a ɛyɛ ntɛmntɛm. Akwahosan ho abenfo kamfo kyerɛ sɛ anyɛ yiye koraa no, mpanyimfo teɛteɛ wɔn apɔw mu simma 150 dapɛn biara . Sɛ woyɛ Vinyasa Yoga a, ɛnyɛ den sɛ wubedu saa botae yi ho.
Ɔkwan bɛn so na wobetumi ama yoga ayɛ wɔn su?
Sɛ woresusuw ho sɛ wubefi yoga ase na ama wo srade a ɛwɔ wo mu no so atew a, nneɛma kakraa bi a ɛho hia wɔ hɔ a ɛsɛ sɛ wode sie w’adwenem.
Nea ɛho hia yiye: Nnyae wo srade aduru no nom da a wunni aduruyɛ mu afotu. Yoga yɛ ade a wɔde ka ho, ɛnyɛ nea wɔde si nnuru ananmu.
Ɛho hia yiye nso sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi yoga ase. Nneɛma abien nti na ɛte saa.
1. 1. Nnipa a wɔte saa.Hwɛ hu sɛ apɔw-mu-teɛteɛ fata na asiane biara nni ho ma w’akwahosan.
2. Ka apɔw-mu-teɛteɛ a eye ma wo ho asɛm. Ebia yoga ne ɔkwan a eye sen biara ma wo.
Sɛ woyɛ foforo wɔ yoga mu a, ɛbɛyɛ papa sɛ wubefi ase afi ɔkyerɛkyerɛfo a ɔwɔ adansedi krataa so. Eyi betumi ayɛ wɔ Intanɛt so anaa adesuakuw bi mu. Nea enti a ɛte saa ne sɛ , sɛ wode tebea a ɛnteɛ teɛteɛ w’apɔw mu a, ɛda adi sɛ wubepira. Enti nyansa wom sɛ wubefi ase denam tebea a ɛfata a wubesua afi ɔkyerɛkyerɛfo a ne ho akokwaw hɔ no so.
Asetra kwan a ɛfa yoga ho ne srade a ɛwɔ nipadua mu
Yoga nyɛ apɔw-mu-teɛteɛ ara kwa. Ɛyɛ asetra ho nyansapɛ. Bere a nnipa pii ayɛ yoga bere tiaa bi akyi no, wɔkanyan wɔn ma wɔde suban pa afoforo a ɛbata ho no ka wɔn asetra ho.
Aduane a egyina afifide so
Nneɛma titiriw biako a ɛbata yoga nyansapɛ ho ne aduan a efi afifide mu . Ɛno kyerɛ sɛ wubedi nhabannuru, nnuaba, nnuaba, ne aburow pii sen nam ne mpataa. Ɛnnɛ, wɔada no adi wɔ nyansahu mu sɛ aduan a efi afifide mu boa ma srade a ɛwɔ nipadua mu no so tew, ɛhyɛ komayare so, na ɛbɔ ho ban fi nyarewa afoforo pii ho.
- Tew srade a ɛdɔɔso so: Srade a ɛdɔɔso ne ade titiriw a ɛma srade a ɛwɔ nipadua mu no kɔ soro. Eyinom dodow no ara wɔ mmoa nneɛma mu (e.g. nam kɔkɔɔ, bɔta, kyiisi). Sɛ wodan kɔ aduan a afifide wom so a, eyinom a wudi no so tew fi awosu mu.
- Nya Soluble Fiber: Afifide nnuan te sɛ oats, barley, apɔw-mu-teɛteɛ, ne bankye wɔ fiber a ɛtumi nwura mu pii. Saa nhama yi kyekyere srade a ɛwɔ aduan mu no ho, na ɛmma nipadua no ntumi nnye no na ɛmma ɛnkɔ nsu mu.
Sɛ wosakra w’aduan wɔ saa kwan yi so, na wode yoga apɔw-mu-teɛteɛ ka ho a, wo mu duru nso so bɛtew kakra. Sɛ mpo wohwere kakraa bi pɛ, te sɛ kilogram 2-3 a, ɛdɔɔso sɛ ebenya nkɛntɛnso kɛse, pa wɔ wo srade dodow so .
Awiei koraa no, adwene mu nneyɛe a yenya fi yoga mu no nya asetra mu biribiara so nkɛntɛnso. Ɛyɛ ahoɔden kɛseɛ sɛ yɛsi gyinaeɛ a ɛfata, yɛma yɛn adwene si deɛ yɛdi so, na yɛde adwene a ɛyɛ komm tra ase.
Nkrasɛm a Wɔde Kɔ Fie
- Yoga yɛ apɔw-mu-teɛteɛ kɛse a ɛboa ma wodi srade dodow so.
- Yoga betumi atew srade bɔne (LDL) ne triglycerides so na ama srade pa (HDL) akɔ soro.
- Akwan te sɛ Vinyasa yoga betumi aboa wo ma woanya apɔw-mu-teɛteɛ dodow a wuhia dapɛn biara.
- Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi yoga ase.Afei nso, nnyae nnuru a wɔakyerɛw ama sɛ mogya mu srade no nom da a wunni aduruyɛfo afotu.
- Sɛ wɔde yoga yɛ ne suban afoforo a ɛma apɔwmuden te sɛ afifide a wodi a, ebetumi ama srade a wɔde di dwuma no ayɛ yiye kɛse mpo.
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