Yoga don Kula da Cholesterol: Shin Da Gaske Yana Aiki?

Shin likitanka ya gaya maka cewa matakan cholesterol ɗinka sun ɗan yi yawa? Lokacin da ka fara shan magani, wataƙila ya ba ka wasu shawarwari kan sauye-sauyen salon rayuwa, ko ba haka ba? Tare da abubuwa kamar tafiya mai sauri da motsa jiki masu ɗauke da nauyi, yoga kuma na iya zama hanya mai kyau don sarrafa matakan cholesterol ɗinka. Mafi kyawun ɓangaren shine, za ka iya yin sa kyauta, ko a cikin aji na kan layi ne, tare da rukuni a situdiyo, ko a gida.

Ta yaya yoga ke shafar cholesterol?

A taƙaice dai, motsa jiki yana inganta hanyoyin da ke shafar cholesterol a jikinmu. Yoga kuma wani nau'in motsa jiki ne. Duk mun san cewa motsa jiki, kamar tafiya da gudu, na iya rage cholesterol. Yoga yana yin haka.

Idan muna magana game da cholesterol, muna buƙatar sanin manyan nau'ikan guda uku.

1. Mummunan cholesterol (LDL - Low-Density Lipoprotein): Wannan nau'in cholesterol ne "mummunan" wanda ke taruwa a bangon jijiyoyin jininmu, yana toshe su a hankali yana haifar da cututtukan zuciya.

2. Kyakkyawan cholesterol (HDL - High-Density Lipoprotein): Waɗannan suna kama da "abokanmu nagari" a jikinmu. Suna taimakawa wajen cire wannan mummunan cholesterol na LDL daga jijiyoyin jini kuma suna kai shi hanta don a fitar da shi daga jiki. Don haka mafi girman matakin HDL, mafi kyau a gare mu.

3. Triglycerides: Wannan wani nau'in kitse ne a cikin jininmu. Ƙara yawan waɗannan kitsen kuma yana ƙara haɗarin kamuwa da cututtukan zuciya.

Motsa jiki, musamman yoga, na iya inganta yanayin cholesterol ɗinmu. Wato, mummunan LDL da triglycerides suna raguwa, kuma kyakkyawan matakin HDL yana ƙaruwa . Wannan shine ainihin abin da muke so.

Haka kuma, yoga ba wai kawai motsa jiki ba ne. Lafiyar kwakwalwa da yake bayarwa tana taimakawa wajen rage cholesterol a kaikaice.

"Yoga ba wani abu ne mai ban mamaki da zai warkar da dukkan cututtuka a lokaci guda ba. Amma illolinsa na iya samun fa'idodi masu yawa ga lafiya," in ji masu bincike. Misali, yoga yana taimaka maka ka yi barci mai kyau . Idan ka yi barci mai kyau, ayyukan hormones da metabolism na jikinka suna daidaita, kuma yana taimakawa wajen sarrafa matakan cholesterol.

Menene mafi kyawun motsa jiki na yoga don rage cholesterol?

Akwai salo da hanyoyi daban-daban na yoga. Daga cikin waɗannan, waɗanda suka fi taimakawa wajen rage cholesterol sune waɗanda ke haɗa motsin jiki da numfashi. Vinyasa yoga yana ɗaya daga cikin salon da ya shahara.

Bincike ya gano cewa yawan kuzarin da ake kashewa yayin yin Vinyasa Yoga yayi kama da na motsa jiki mai matsakaicin ƙarfi, kamar tafiya mai sauri. Masana kiwon lafiya sun ba da shawarar manya su yi motsa jiki mai matsakaicin ƙarfi aƙalla minti 150 a kowane mako . Idan kuna yin Vinyasa Yoga, za ku iya cimma wannan burin cikin sauƙi.

Yadda ake yin yoga ta zama al'ada?

Idan kana tunanin fara yoga don rage cholesterol dinka, akwai wasu muhimman abubuwa da ya kamata ka tuna.

Muhimmi sosai: Kada ka daina shan maganin cholesterol ba tare da shawarar likita ba. Yoga wani ƙarin magani ne, ba maye gurbin magani ba.

Yana da matuƙar muhimmanci ka yi magana da likitanka kafin ka fara yoga. Akwai dalilai guda biyu da suka sa hakan ya faru.

1.Tabbatar cewa motsa jiki ya dace kuma yana da aminci ga lafiyarka.

2. Yi magana game da zaɓin motsa jiki da ya fi dacewa da kai. Wataƙila yoga ita ce mafi kyawun zaɓi a gare ka.

Idan kai sabon shiga ne a yoga, ya fi kyau ka fara da malami mai takardar sheda. Wannan zai iya kasancewa a intanet ko a aji. Dalilin shi ne idan ka yi atisaye da yanayin da bai dace ba, za ka fi samun rauni. Don haka yana da kyau ka fara da koyon yanayin da ya dace daga malami mai ƙwarewa.

Tsarin rayuwa da cholesterol da yoga ke bayarwa

Yoga ba wai kawai motsa jiki ba ne. Falsafar rayuwa ce. Bayan yin yoga na ɗan lokaci, mutane da yawa suna samun kwarin gwiwa wajen haɗa wasu kyawawan halaye da ke da alaƙa da shi a rayuwarsu.

Abincin da aka gina bisa ga tsire-tsire

Ɗaya daga cikin manyan abubuwan da ke da alaƙa da falsafar yoga shine cin abinci mai tushen tsirrai . Wannan yana nufin cin ƙarin kayan lambu, 'ya'yan itatuwa, goro, da hatsi maimakon nama da kifi. A yau, an tabbatar da kimiyya cewa cin abinci mai tushen tsirrai yana taimakawa rage cholesterol, sarrafa cututtukan zuciya, da kuma kare shi daga wasu cututtuka da yawa.

• Rage kitse mai kitse: Kitse mai kitse shine babban abin da ke ƙara yawan sinadarin cholesterol. Ana samun waɗannan galibi a cikin kayayyakin dabbobi (misali jan nama, man shanu, cuku). Idan ka koma ga abincin da aka yi da tsire-tsire, yawan shan waɗannan yana raguwa a dabi'ance.
• Samu Zare Mai Narkewa: Abincin shuka kamar hatsi, sha'ir, apples, da wake suna da wadataccen zare mai narkewa. Wannan zare yana manne da cholesterol a cikin tsarin narkewar abinci, yana hana shi shiga jiki kuma yana sa ya fita daga cikin bayan gida.

Idan ka canza abincinka ta wannan hanyar, tare da motsa jiki na yoga, za ka rage nauyi. Ko da ka rage ɗan kaɗan, kamar kilo 2-3, ya isa ya yi babban tasiri mai kyau ga matakan cholesterol ɗinka .

A ƙarshe, aikin tunani da muke samu daga yoga yana shafar komai a rayuwa. Babban ƙarfi ne don yanke shawara mai kyau, kula da abin da muke ci, da kuma rayuwa da nutsuwa.