Idan kana da ciwon suga, wataƙila ka san cewa motsa jiki muhimmin ɓangare ne na rayuwarka. Motsa jiki kowace rana ba wai kawai yana taimaka maka wajen sarrafa matakan sukari a cikin jininka ba, har ma yana taimakawa wajen rage haɗarin kamuwa da wasu matsaloli da suka shafi ciwon suga. Don haka idan muka yi tunanin motsa jiki, abubuwa kamar tafiya cikin sauri, gudu, ko ɗaga nauyi suna zuwa a zuciya. Amma ban da wannan, akwai motsa jiki da mutane da yawa ba sa tunani a kai, amma yana da kyau ga jiki da tunani. Wannan shine "yoga".
Menene ainihin fa'idodin yoga ga lafiya?
Yoga ba wani abu bane da ya fara jiya, amma wani abu ne da ke da tarihi na ɗaruruwan shekaru. Bincike ya gano cewa yin yoga zai iya inganta rayuwarka
gaba ɗaya kuma ya taimaka wajen sarrafa alamun ciwon suga. "A taƙaice dai, yoga ba wai motsa jiki ba ne kawai, har ma motsa jiki ne na tunani. Kalmar yoga da kanta tana nufin "haɗa kai" ko "haɗuwa." Wato, yoga tana haɗa jikinka, numfashinka, da hankalinka tare. Yana kama da yin bimbini. Don haka bari mu ga fa'idodin da kake samu daga yin yoga.
| Amfanin | Bayani |
|---|
| Ƙara kuzari | Yana ƙarfafa tsokoki na jiki kuma yana taimaka maka ka ci gaba da aiki a duk tsawon yini. |
| Daidaiton jiki | Ko da ga waɗanda ke da lalacewar jijiyoyi saboda ciwon suga, yana inganta daidaito da kuma rage haɗarin faɗuwa. |
| Kula da sukari a jini | Yoga yana ƙara yawan hankalin ƙwayoyin halitta ga insulin kuma yana taimakawa wajen sarrafa matakan sukari a jini. |
| sassauci | Yana rage taurin kai a gidajen abinci da tsokoki, yana sa jiki ya zama mai sassauci. |
| Rage damuwa | Numfashi mai zurfi da dabarun tunani suna rage damuwa da damuwa, suna samar da kwanciyar hankali da annashuwa. |
| Ƙarancin hawan jini | Yin yoga akai-akai yana taimakawa wajen rage hawan jini. |
| Matsayin cholesterol | Yana taimakawa wajen rage mummunan cholesterol (LDL) da kuma ƙara yawan cholesterol mai kyau (HDL). |
Ta yaya yoga ke taimakawa tare da ciwon sukari?
Motsa jiki yana da mahimmanci don kasancewa cikin koshin lafiya idan kana da ciwon suga. Don haka idan kana da matsala wajen gudu ko tsalle, musamman idan ba ka son sanya matsin lamba da yawa a kan gidajen abinci kamar gwiwoyinka, yoga kyakkyawan zaɓi ne. Yawancin nau'ikan yoga ba na motsa jiki ba ne. Wannan yana nufin ba sai ka yi gumi ko yin wani abu mai wahala ba. Duk da haka, akwai wasu motsa jiki na yoga waɗanda suke da sauri kuma har yanzu suna iya ba ka fa'idodin motsa jiki na zuciya.
Bincike ya gano cewa yin yoga ya fi tasiri fiye da rashin motsa jiki kwata-kwata wajen rage nauyin jiki , rage mummunan cholesterol ( LDL ), da kuma ƙara yawan cholesterol mai kyau ( HDL ).
Yoga wani nau'in motsa jiki ne na juriya. Yana ƙunshe da amfani da nauyin jikinka don ƙarfafa tsokoki ba tare da ɗaga nauyi ba. An nuna cewa wannan nau'in motsa jiki yana taimakawa wajen sarrafa matakan sukari a cikin jini ga mutanen da ke fama da ciwon suga na nau'in 2. Wannan saboda yana taimaka wa ƙwayoyin jikinka
su mayar da martani ga insulin, wanda ke taimakawa wajen canza glucose (sukari) a cikin jininka zuwa makamashi cikin sauƙi.
Yadda ake fara yoga?
Idan kai sabon shiga ne a yoga, ya fi kyau ka ɗauki ajin farko tare da ƙwararren malamin yoga. Akwai darussan yoga kyauta ga mutanen da ke fama da ciwon suga a asibiti ko cibiyar lafiya ta yankinku. Hakanan zaka iya kallon bidiyo ta yanar gizo kuma ka yi yoga a gida. Amma ka yi hankali sosai idan ka yi hakan.
Abu mafi mahimmanci shine ka yi magana da likitanka kafin fara yoga ka tambaya, "Shin wannan wani abu ne da ya kamata in fara?" Domin ga wasu mutane, salon yoga mai sauri kamar Hot Yoga ko Bikram Yoga, waɗanda ake yi a cikin ɗaki mai zafi, bazai dace ba. Saboda haka, ya fi aminci ka yi magana da likitanka game da komai.
Tsarin Yoga da za ku iya gwadawa
Lokacin yin motsa jiki na yoga, tabbatar da cewa kana motsawa
a hankali daga wannan matsayi zuwa wancan. Idan ka canza yanayin motsa jiki ba zato ba tsammani, hawan jininka zai iya raguwa kuma za ka iya jin jiri. Ga wasu matakai masu sauƙi na yoga da za ka iya gwadawa:
- Gaisuwar Rana
- Tsarin zama kamar yanayin kwaɗo
- Juyawar kashin baya da ke zaune
Yi hankali musamman game da wannan!
A guji yin juyi gwargwadon iyawa, kamar tsayawa a kan kujera. Wannan saboda saukar da kai na iya ƙara matsin lamba a cikin idanunku. Wannan na iya zama haɗari ga mutanen da ke fama da ciwon sukari, domin suna cikin haɗarin kamuwa da matsalolin ido. Kawai ka yi tunani, ko da lanƙwasa gaba ɗaya na iya yin wannan tasirin. Don haka ka yi hankali da wannan.
Har yaushe ya kamata ka yi yoga?
Babu wani takamaiman lokacin da ya kamata ka yi yoga. Amma shawarar gabaɗaya ita ce a sami aƙalla
mintuna 150 na motsa jiki mai matsakaicin ƙarfi a kowane mako. Matsakaicin ƙarfi yana nufin dole ne ka ɗan yi numfashi da ƙarfi fiye da yadda aka saba, amma har yanzu za ka iya ci gaba da tattaunawa. Amma ka tuna, ko da ƙaramin motsa jiki da kake yi zai iya amfanar lafiyarka.
Saƙon Ɗauka Gida
- Yoga babban motsa jiki ne don magance ciwon suga da kuma kawo waraka ga jiki da tunani.
- Idan kai sabon shiga ne a fannin yoga, ya fi kyau ka ɗauki darasin mai farawa tare da ƙwararren malami maimakon fara da kanka.
- Mafi mahimmanci: Kafin fara kowane sabon tsarin motsa jiki, koyaushe ka yi magana da likitanka ka sami amincewarsa.
- A guji yin tsayin daka da kanka ƙasa (misali, Shirshasana) domin hakan na iya ƙara matsin lamba a idanu.
- Duk da cewa galibi ana ba da shawarar kada a ci abinci kafin yin yoga, idan ana shan insulin ko wasu magungunan ciwon suga, cin abinci mai sauƙi kafin motsa jiki na iya taimakawa wajen hana ƙarancin sukari a jini (hypoglycemia). Tambayi likitanka game da wannan ma.
Ciwon suga, yoga, yoga don ciwon suga, motsa jiki, sukari a jini, motsa jiki don ciwon suga, motsa jiki don ciwon suga
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