Kodi dokotala wanu anakuuzani kuti kuchuluka kwa cholesterol m'thupi lanu kwakwera pang'ono? Mutayamba kumwa mankhwala, mwina anakupatsani upangiri wokhudza kusintha moyo wanu, sichoncho? Kuphatikiza pa zinthu monga kuyenda mwachangu komanso kuchita masewera olimbitsa thupi olemera, yoga ingakhalenso njira yabwino yowongolera kuchuluka kwa cholesterol m'thupi lanu. Gawo labwino kwambiri ndilakuti, mutha kuchita izi kwaulere, kaya ndi kalasi ya pa intaneti, ndi gulu ku studio, kapena kunyumba.
Kodi yoga imakhudza bwanji cholesterol?
Mwachidule, kuchita masewera olimbitsa thupi kumawongolera njira zomwe thupi lathu limakhudzira cholesterol. Yoga ndi mtundu wina wa masewera olimbitsa thupi. Tonse tikudziwa kuti kuchita masewera olimbitsa thupi, monga kuyenda ndi kuthamanga, kungachepetse cholesterol. Yoga imachitanso chimodzimodzi.
Tikamalankhula za cholesterol, tiyenera kudziwa mitundu itatu ikuluikulu.
1. Cholesterol yoipa (LDL - Low-Density Lipoprotein): Iyi ndi mtundu wa "cholesterol" woipa womwe umasonkhana pamakoma a mitsempha yathu yamagazi, ndikutseka pang'onopang'ono ndikuyambitsa matenda amtima.
2. Cholesterol yabwino (HDL - High-Density Lipoprotein): Izi zili ngati "mabwenzi athu abwino" m'thupi lathu. Zimathandiza kuchotsa cholesterol yoipa ya LDL m'mitsempha yamagazi ndikuyipititsa ku chiwindi kuti ikatulutsidwe m'thupi. Choncho kuchuluka kwa HDL kukakhala kwakukulu, zimakhala bwino kwa ife.
3. Ma triglycerides: Uwu ndi mtundu wina wa mafuta m'magazi mwathu. Kuwonjezeka kwa mafutawa kumawonjezeranso chiopsezo cha matenda a mtima.
Kuchita masewera olimbitsa thupi, makamaka yoga, kungathandize kuti mafuta athu a cholesterol akhale abwino. Izi zikutanthauza kuti, LDL ndi triglycerides zoipa zimachepa, ndipo milingo yabwino ya HDL imawonjezeka . Izi ndi zomwe tikufuna.
Komanso, yoga si masewera olimbitsa thupi okha, koma thanzi la maganizo lomwe imapereka limathandizanso mwanjira ina kulamulira cholesterol.
"Yoga si njira yamatsenga yomwe imachiritsa matenda onse nthawi imodzi. Koma zotsatira zake zingakhale ndi ubwino waukulu pa thanzi," akutero ofufuza. Mwachitsanzo, yoga imakuthandizani kugona bwino . Mukagona bwino, mahomoni ndi kagayidwe kachakudya m'thupi lanu zimakhala bwino, ndipo zimathandizanso kuwongolera kuchuluka kwa cholesterol m'thupi.
| Ubwino wina pa thanzi la yoga | |
|---|---|
| Kuchepetsa kupsinjika maganizo | Pamene kupsinjika maganizo kukuwonjezeka, mahomoni omwe amatulutsidwa ndi thupi amatha kuwonjezera kuchuluka kwa cholesterol. Yoga imathandiza kukhazika mtima pansi, zomwe zimachepetsa izi. |
| Kuwonjezeka kwa maganizo | Mukachita yoga nthawi zonse, mumamva kuti mwatsitsimuka maganizo. |
| Kuchepetsa kuvutika maganizo | Thanzi labwino la maganizo limakhudza mwachindunji thanzi la thupi lonse. |
| Kuthamanga kwa magazi ndi kuwongolera kugunda kwa mtima | Kuthamanga kwa mtima kochepa komanso kuthamanga kwa magazi panthawi yopuma kumathandiza kwambiri pa thanzi la mtima. |
| Kusamalira kulemera | Kunenepa kwambiri ndi chifukwa chachikulu cha kuchuluka kwa mafuta m'thupi. Yoga ingathandizenso kuchepetsa kunenepa. |
Kodi yoga yabwino kwambiri yokhudza cholesterol ndi iti?
Pali mitundu yosiyanasiyana ya yoga. Pakati pa izi, zomwe zimathandiza kwambiri kulamulira cholesterol ndi zomwe zimagwirizanitsa mayendedwe a thupi ndi kupuma. Vinyasa yoga ndi imodzi mwa njira zodziwika bwino.
Kafukufuku wapeza kuti mphamvu zomwe zimagwiritsidwa ntchito pochita Vinyasa Yoga ndizofanana ndi zomwe zimagwiritsidwa ntchito pochita masewera olimbitsa thupi pang'onopang'ono, monga kuyenda mwachangu. Akatswiri azaumoyo amalimbikitsa kuti akuluakulu azichita masewera olimbitsa thupi pang'onopang'ono kwa mphindi zosachepera 150 pa sabata . Ngati muchita Vinyasa Yoga, mutha kukwaniritsa cholinga ichi mosavuta.
Kodi mungatani kuti yoga ikhale chizolowezi?
Ngati mukuganiza zoyamba yoga kuti muchepetse cholesterol yanu, pali zinthu zingapo zofunika kukumbukira.
Chofunika kwambiri: Musasiye kumwa mankhwala anu a cholesterol popanda upangiri wa dokotala. Yoga ndi chowonjezera, osati cholowa m'malo mwa mankhwala.
Ndikofunikanso kulankhula ndi dokotala wanu musanayambe yoga. Pali zifukwa ziwiri zomwe zimapangitsa zimenezo.
1.Onetsetsani kuti kuchita masewera olimbitsa thupi n'koyenera komanso kotetezeka pa thanzi lanu.
2. Kambiranani za njira yochitira masewera olimbitsa thupi yomwe ili yabwino kwa inu. Mwina yoga ndiyo njira yabwino kwa inu.
Ngati ndinu watsopano ku yoga, ndi bwino kuyamba ndi mphunzitsi wovomerezeka. Izi zitha kuchitika pa intaneti kapena mkalasi. Chifukwa chake ndichakuti ngati mumachita masewera olimbitsa thupi ndi maimidwe olakwika, mungakhale ndi mwayi wovulala. Chifukwa chake ndi bwino kuyamba ndi kuphunzira maimidwe oyenera kuchokera kwa mphunzitsi wodziwa bwino ntchito.
Moyo wokhudzana ndi yoga ndi cholesterol
Yoga si masewera olimbitsa thupi okha, koma ndi mfundo ya moyo. Anthu ambiri akachita yoga kwa kanthawi, amalimbikitsidwa kugwiritsa ntchito zizolowezi zina zabwino zokhudzana ndi yoga m'miyoyo yawo.
Zakudya zochokera ku zomera
Chimodzi mwa zinthu zazikulu zomwe zimagwirizanitsidwa ndi filosofi ya yoga ndi kudya zakudya zochokera ku zomera . Izi zikutanthauza kudya ndiwo zamasamba, zipatso, mtedza, ndi tirigu wambiri m'malo mwa nyama ndi nsomba. Masiku ano, zatsimikiziridwa mwasayansi kuti zakudya zochokera ku zomera zimathandiza kuchepetsa cholesterol, kuwongolera matenda a mtima, komanso kuteteza ku matenda ena ambiri.
- Chepetsani mafuta okhuta: Mafuta okhuta ndiye chinthu chachikulu chomwe chimawonjezera kuchuluka kwa cholesterol. Izi zimapezeka kwambiri muzinthu zopangidwa ndi nyama (monga nyama yofiira, batala, tchizi). Mukasintha kudya zakudya zochokera ku zomera, kudya kwanu izi kumachepa mwachibadwa.
- Pezani Ulusi Wosungunuka: Zakudya za m'minda monga oats, barele, maapulo, ndi nyemba zili ndi ulusi wosungunuka wambiri. Ulusi uwu umalumikizana ndi cholesterol m'mimba, zomwe zimapangitsa kuti isalowe m'thupi ndikupangitsa kuti ituluke mu ndowe.
Mukasintha zakudya zanu motere, pamodzi ndi masewera olimbitsa thupi a yoga, mudzachepetsanso thupi pang'ono. Ngakhale mutachepetsa pang'ono chabe, monga makilogalamu 2-3, ndizokwanira kukhala ndi zotsatira zabwino pa kuchuluka kwa cholesterol m'thupi lanu .
Pomaliza, kuchita zinthu mosamala zomwe timapeza kuchokera ku yoga kumakhudza chilichonse m'moyo. Ndi mphamvu yayikulu kupanga zisankho zabwino, kusamala zomwe timadya, ndikukhala ndi maganizo odekha.
Uthenga Wopita Nawo Kunyumba
- Yoga ndi masewera olimbitsa thupi abwino omwe amathandiza kuchepetsa kuchuluka kwa cholesterol m'magazi.
- Yoga imatha kuchepetsa cholesterol yoyipa (LDL) ndi triglycerides ndikuwonjezera cholesterol yabwino (HDL).
- Njira monga Vinyasa yoga zingakuthandizeni kuchita masewera olimbitsa thupi omwe mukufuna pa sabata.
- Onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe yoga.Komanso, musasiye kumwa mankhwala a cholesterol omwe dokotala wakupatsani popanda upangiri.
- Kuphatikiza machitidwe a yoga ndi zizolowezi zina zabwino, monga zakudya zochokera ku zomera, kungathandize kuti kuchepetsa cholesterol kukhale kopambana kwambiri.
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