Ngati muli ndi matenda a shuga, mwina mukudziwa kuti kuchita masewera olimbitsa thupi ndi gawo lofunika kwambiri pa moyo wanu. Kuchita masewera olimbitsa thupi tsiku lililonse sikuti kumangokuthandizani kuchepetsa shuga m'magazi mwanu, komanso kumathandiza kuchepetsa chiopsezo cha mavuto ena okhudzana ndi matenda a shuga. Chifukwa chake tikamaganizira za masewera olimbitsa thupi, zinthu monga kuyenda mwachangu, kuthamanga, kapena kunyamula zolemera zimabwera m'maganizo mwanu. Koma kuwonjezera pa izi, pali masewera olimbitsa thupi omwe anthu ambiri saganizira, koma ndi abwino kwambiri kwa thupi ndi malingaliro. Ndi "yoga".
Kodi ubwino weniweni wa yoga pa thanzi ndi wotani?
Yoga si chinthu chomwe chinayamba dzulo, koma chinthu chomwe chili ndi mbiri yakale ya zaka mazana ambiri. Kafukufuku wapezanso kuti kuchita yoga kungathandize kwambiri moyo wanu wonse ndikuthandizira kuwongolera zizindikiro za matenda ashuga. "Mwachidule, yoga si masewera olimbitsa thupi okha, komanso masewera olimbitsa thupi amisala. Mawu akuti yoga amatanthauza "kugwirizanitsa" kapena "kugwirizanitsa." Ndiko kuti, yoga imagwirizanitsa thupi lanu, mpweya wanu, ndi malingaliro anu. Zili ngati kusinkhasinkha. Tiyeni tiwone zabwino zomwe mumapeza pochita yoga.
| Phindu | Kufotokozera |
|---|
| Mphamvu yowonjezereka | Zimalimbitsa minofu ya thupi ndipo zimakuthandizani kukhala otanganidwa tsiku lonse. |
| Kukhazikika kwa thupi | Ngakhale kwa iwo omwe ali ndi vuto la mitsempha chifukwa cha matenda a shuga, zimathandiza kuti thupi likhale lolimba komanso kuchepetsa chiopsezo chogwa. |
| Kulamulira shuga m'magazi | Yoga imawonjezera mphamvu ya maselo ku insulin ndipo imathandiza kuchepetsa kuchuluka kwa shuga m'magazi. |
| Kusinthasintha | Zimachepetsa kuuma kwa mafupa ndi minofu ndipo zimapangitsa thupi kukhala losinthasintha. |
| Kuchepetsa nkhawa | Kupuma mozama komanso njira zosinkhasinkha zimachepetsa nkhawa ndi nkhawa, zomwe zimapangitsa kuti munthu akhale ndi mtendere wamumtima komanso womasuka. |
| Kuthamanga kwa magazi kotsika | Kuchita yoga nthawi zonse kumathandizanso kuchepetsa kuthamanga kwa magazi. |
| Mulingo wa cholesterol | Zimathandiza kuchepetsa cholesterol yoyipa (LDL) ndikuwonjezera kuchuluka kwa cholesterol yabwino (HDL). |
Kodi yoga imathandiza bwanji ndi matenda a shuga?
Kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti munthu akhale ndi thanzi labwino komanso matenda a shuga. Choncho ngati mukuvutika kuthamanga kapena kulumpha, makamaka ngati simukufuna kukakamiza mafupa monga mawondo anu, yoga ndi njira yabwino kwambiri. Mitundu yambiri ya yoga si yolimbitsa thupi. Izi zikutanthauza kuti simuyenera kuchita thukuta kwambiri kapena kudzuka m'mawa. Komabe, pali ma yoga ena omwe amathamanga mofulumira ndipo angakupatsenibe ubwino wochita masewera olimbitsa thupi a cardio.
Kafukufuku wapeza kuti kuchita yoga n'kothandiza kwambiri kuposa kusachita masewera olimbitsa thupi konse pochepetsa thupi , kuchepetsa cholesterol yoipa ( LDL ), komanso kuwonjezera cholesterol yabwino ( HDL ).
Yoga ndi mtundu wa maphunziro olimbana ndi thupi. Amaphatikizapo kugwiritsa ntchito thupi lanu kuti mulimbitse minofu yanu popanda kunyamula zolemera. Masewera olimbitsa thupi amtunduwu awonetsedwa kuti amathandiza kuwongolera kuchuluka kwa shuga m'magazi mwa anthu omwe ali ndi matenda a shuga a mtundu wa 2. Izi zili choncho chifukwa zimathandiza maselo a thupi lanu
kuyankha ku insulin, yomwe imathandiza kusintha shuga m'magazi mwanu kukhala mphamvu mosavuta.
Kodi mungayambe bwanji yoga?
Ngati ndinu watsopano mu yoga, ndi bwino kutenga kalasi ya oyamba kumene ndi mphunzitsi wodziwa bwino ntchito ya yoga. Pakhoza kukhala makalasi a yoga aulere kwa anthu odwala matenda ashuga kuchipatala chanu chapafupi kapena kuchipatala. Muthanso kuonera makanema apaintaneti ndikuchita yoga kunyumba. Koma samalani kwambiri ngati muchita zimenezo.
Chofunika kwambiri ndikulankhula ndi dokotala wanu musanayambe yoga ndikufunsa kuti, "Kodi ichi ndi chinthu chomwe ndiyenera kuyamba?" Chifukwa kwa anthu ena, masitayelo a yoga othamanga monga Hot Yoga kapena Bikram Yoga, omwe amachitikira m'chipinda chotenthetsera, sangakhale oyenera. Chifukwa chake, ndibwino kulankhula ndi dokotala wanu za chilichonse.
Maonekedwe a yoga omwe mungayesere
Mukamachita maseŵero a yoga, onetsetsani kuti mukuyenda
pang'onopang'ono kuchokera pa seŵero lina kupita ku lina. Ngati mutasintha mawonekedwe mwadzidzidzi, kuthamanga kwa magazi anu kungachepe ndipo mungamve chizungulire. Nazi maseŵero osavuta a yoga omwe mungayese:
- Moni wa Dzuwa
- Kukhala pansi ngati kaimidwe ka chule
- Kukhala pansi mopotoka msana
Samalani kwambiri ndi izi!
Pewani kuoneka mozungulira momwe mungathere, monga kuyika mitu ya maso. Izi zili choncho chifukwa kutsitsa mutu wanu kungapangitse kuti maso anu azipanikizika. Izi zitha kukhala zoopsa kwa anthu odwala matenda ashuga, chifukwa ali pachiwopsezo chokumana ndi mavuto a maso. Tangoganizani, ngakhale kungopinda pang'ono kutsogolo kungayambitse izi. Choncho samalani kwambiri ndi izi.
Kodi muyenera kuchita yoga nthawi yayitali bwanji?
Palibe nthawi yokhazikika yomwe muyenera kuchita yoga. Koma malangizo ambiri ndi akuti muzichita masewera olimbitsa thupi osachepera
mphindi 150 pa sabata. Kuchita masewera olimbitsa thupi pang'ono kumatanthauza kuti muyenera kupuma molimbika pang'ono kuposa masiku onse, koma mumathabe kukambirana. Koma kumbukirani, ngakhale kuchita masewera olimbitsa thupi pang'ono kungakuthandizeni kukhala ndi thanzi labwino.
Uthenga Wopita Nawo Kunyumba
- Yoga ndi njira yabwino kwambiri yochepetsera matenda a shuga komanso kuchiritsa thupi ndi malingaliro.
- Ngati ndinu watsopano mu yoga, ndi bwino kutenga kalasi ya oyamba kumene ndi mphunzitsi wodziwa bwino ntchito m'malo moyamba nokha.
- Chofunika kwambiri: Musanayambe kuchita masewera olimbitsa thupi atsopano, nthawi zonse lankhulani ndi dokotala wanu ndipo mupemphe chilolezo chake.
- Pewani kuyika thupi lanu pansi mutu (monga Shirshasana) chifukwa izi zingapangitse kuti maso anu azipanikizika.
- Ngakhale kuti nthawi zambiri amalangizidwa kuti musadye musanachite yoga, ngati mumwa mankhwala a insulin kapena mankhwala ena a shuga, kudya chakudya chopepuka musanachite masewera olimbitsa thupi kungathandize kupewa shuga wotsika m'magazi (hypoglycemia). Funsani dokotala wanu za izi.
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