Ese muganga wawe yakubwiye ko urugero rwa cholesterol yawe ruri hejuru gato? Igihe watangiraga gufata imiti, birashoboka ko yaguhaye inama ku bijyanye no guhindura imibereho yawe, sibyo? Hamwe n'ibintu nko kugenda vuba no gukora imyitozo ngororamubiri igabanya ibiro, yoga ishobora no kuba uburyo bwiza bwo kugenzura urugero rwa cholesterol yawe. Igice cyiza ni uko ushobora kubikora ku buntu, haba mu ishuri ryo kuri interineti, hamwe n'itsinda muri studio, cyangwa mu rugo.
Ni gute yoga igira ingaruka kuri cholesterol?
Muri make, imyitozo ngororamubiri iteza imbere imikorere y’umubiri wacu igira ingaruka kuri cholesterol. Yoga na yo ni ubwoko bw’imyitozo ngororamubiri. Twese tuzi ko imyitozo ngororamubiri, nko kugenda no kwiruka, ishobora kugabanya cholesterol. Yoga nayo ikora nk’ibyo.
Iyo tuvuze kuri cholesterol, tugomba kumenya ubwoko butatu bw'ingenzi.
1. Cholesterol mbi (LDL - Lipoprotein nkeya): Ubu ni ubwoko bwa "cholesterol mbi" bwiyongera ku nkuta z'imitsi yacu y'amaraso, ikayifunga buhoro buhoro igatera indwara z'umutima.
2. Cholesterol nziza (HDL - High-Density Lipoprotein): Izi ni nk' "inshuti zacu nziza" mu mibiri yacu. Zifasha gukura cholesterol mbi ya LDL mu mitsi y'amaraso ikayijyana mu mwijima kugira ngo ivanwe mu mubiri. Bityo, uko urugero rwa HDL rurushaho kuba rwinshi, ni ko birushaho kuba byiza kuri twe.
3. Triglycerides: Ubu ni ubundi bwoko bw'ibinure mu maraso yacu. Ubwiyongere bwabyo byongera ibyago byo kurwara indwara z'umutima.
Imyitozo ngororamubiri, cyane cyane yoga, ishobora kongera imiterere ya cholesterol yacu. Ni ukuvuga ko LDL mbi na triglycerides bigabanuka, kandi urugero rwiza rwa HDL ruriyongera . Ibi nibyo twifuza.
Nanone, yoga si imyitozo ngororamubiri gusa. Imibereho myiza yo mu mutwe itanga inafasha mu buryo butaziguye mu kugenzura cholesterol.
Abashakashatsi bavuga bati: "Yoga si ikintu cy’ubumaji kizakiza indwara zose icyarimwe. Ariko ingaruka zayo zishobora kugira akamaro kanini ku buzima." Urugero, yoga igufasha gusinzira neza . Iyo usinziriye neza, imikorere y’imisemburo n’imikorere y’umubiri wawe biraringaniye, kandi inafasha kugenzura urugero rwa cholesterol.
| Izindi nyungu ku buzima zo gukora yoga | |
|---|---|
| Kugabanya stress | Iyo stress yiyongera, imisemburo iva mu mubiri ishobora kongera urugero rwa cholesterol. Yoga ifasha gutuza ubwonko, ibi bikaba bigabanya iyi ngaruka. |
| Umutima wiyongera | Iyo ukora yoga buri gihe, wumva uvuguruye mu mutwe. |
| Kugabanuka k'ihungabana | Ubuzima bwiza bwo mu mutwe bugira ingaruka zitaziguye ku buzima bw'umubiri muri rusange. |
| Umuvuduko w'amaraso n'uburyo umutima utera | Umutima utera hasi n'umuvuduko w'amaraso mu gihe uruhutse ni ingirakamaro cyane ku buzima bw'umutima. |
| Kugabanya ibiro | Kubyibuha cyane ni imwe mu mpamvu zikomeye zitera cholesterol nyinshi. Yoga ishobora kandi gufasha mu kugenzura ibiro. |
Ni iyihe nzira nziza yo gukora yoga ku ndwara ya cholesterol?
Hari uburyo butandukanye bwo gukora yoga. Muri ubwo buryo, bufasha cyane mu kugenzura cholesterol ni ubwo guhuza ingendo z'umubiri no guhumeka. Vinyasa yoga ni imwe muri zo zikunzwe cyane.
Ubushakashatsi bwagaragaje ko imbaraga zikoreshwa mu gukora Vinyasa Yoga zisa n'izo umuntu akora imyitozo ngororamubiri iciriritse, nko kugenda n'amaguru vuba. Impuguke mu by'ubuzima zisaba abantu bakuru gukora imyitozo ngororamubiri nibura iminota 150 buri cyumweru . Iyo ukoze Vinyasa Yoga, ushobora kugera kuri iyo ntego byoroshye.
Ni gute wakora yoga nk'akamenyero?
Niba urimo gutekereza gutangira yoga kugira ngo ugabanye cholesterol yawe, hari ibintu bike by'ingenzi ugomba kuzirikana.
Icy'ingenzi cyane: Ntugahagarike gufata imiti yawe ya cholesterol nta nama za muganga. Yoga ni inyongera, ntabwo ari umuti usimbura imiti.
Ni ngombwa kandi kuvugana na muganga wawe mbere yuko utangira yoga. Hari impamvu ebyiri zibitera.
1.Menya neza ko imyitozo ngororamubiri ikwiye kandi ifite umutekano ku buzima bwawe.
2. Ganira ku buryo bwo gukora siporo bukubereye. Wenda yoga ni yo nzira nziza kuri wewe.
Niba uri mushya muri yoga, ni byiza gutangirira ku mwarimu wemewe. Ibi bishobora kuba kuri interineti cyangwa mu ishuri. Impamvu ni uko iyo ukoze imyitozo ufite imyigaragambyo mibi, ushobora gukomereka. Bityo rero ni byiza gutangira wiga imyigaragambyo ikwiye ku mwarimu w’inararibonye.
Ubuzima bujyanye na Yoga na cholesterol
Yoga si imyitozo gusa. Ni filozofiya y'ubuzima. Nyuma yo gukora yoga igihe runaka, abantu benshi bashishikarizwa gushyira mu buzima bwabo izindi ngeso nziza zijyanye nayo.
Indyo ishingiye ku bimera
Kimwe mu bintu by'ingenzi bifitanye isano na filozofiya ya yoga ni indyo ishingiye ku bimera . Ibyo bivuze kurya imboga nyinshi, imbuto, imbuto, n'ibinyampeke aho kurya inyama n'amafi. Muri iki gihe, byagaragaye ko indyo ishingiye ku bimera ifasha kugabanya cholesterol, kugenzura indwara z'umutima, no kurinda izindi ndwara nyinshi.
- Gabanya ibinure byuzuye: Ibinure byuzuye ni byo byongera urugero rwa cholesterol. Ibi biboneka cyane mu bikomoka ku nyamaswa (urugero: inyama zitukura, amavuta, foromaje). Iyo uhinduye indyo ishingiye ku bimera, ibyo urya biragabanuka mu buryo busanzwe.
- Fata Fibre Ishongesha: Ibiryo by'ibimera nka oats, sayiri, pome, n'ibishyimbo bikungahaye kuri fibre ishongesha. Iyi fibre ifata cholesterol mu nzira y'igogora, ikayibuza kwinjira mu mubiri bigatuma isohoka mu mwanda.
Iyo uhinduye indyo yawe muri ubu buryo, hamwe n'imyitozo ngororamubiri ya yoga, uzagabanya ibiro bimwe na bimwe. Nubwo wagabanya ibiro bike gusa, nk'ibiro 2-3, birahagije kugira ngo bigire ingaruka nziza ku rugero rwa cholesterol yawe .
Amaherezo, imyitozo yo kwitonda dukura muri yoga igira ingaruka ku bindi bintu byose mu buzima. Ni imbaraga zikomeye zo gufata ibyemezo bizima, kwita ku byo turya, no kubaho dufite umutima utuje.
Ubutumwa bwo kujyana mu rugo
- Yoga ni imyitozo ngororamubiri myiza ifasha mu kugenzura urugero rwa cholesterol.
- Yoga ishobora kugabanya cholesterol mbi (LDL) na triglycerides ndetse ikongera cholesterol nziza (HDL).
- Uburyo nka Vinyasa yoga bushobora kugufasha gukora imyitozo ngororamubiri ukeneye buri cyumweru.
- Mbere yo gutangira yoga , banza uganire na muganga wawe .Nanone, ntugahagarike gufata imiti ya cholesterol yandikiwe na muganga utabanje kugisha inama.
- Guhuza imyitozo ya yoga n'izindi ngeso nziza, nko kurya ibikomoka ku bimera, bishobora gutuma kugenzura cholesterol birushaho kugira ingaruka nziza.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.