Chiremba wako akakuudza here kuti huwandu hwecholesterol yako hwakakwira zvishoma? Pawakatanga kutora mishonga, pamwe akakupa mazano ekuchinja mararamiro, handiti? Pamwe chete nezvinhu zvakaita sekufamba nekukurumidza uye kurovedza muviri kunorema, yoga inogonawo kuva nzira yakanaka yekudzora huwandu hwecholesterol yako. Chinhu chakanakisa ndechekuti, unogona kuzviita mahara, kungave mukirasi yepamhepo, neboka pastudio, kana kumba.
Yoga inokanganisa sei cholesterol?
Zvichitaurwa zviri nyore, kurovedza muviri kunovandudza maitiro ari mumuviri wedu anokanganisa cholesterol. Yoga rudzi rwekurovedza muviri zvakare. Tese tinoziva kuti kurovedza muviri, sekufamba nekumhanya, kunogona kuderedza cholesterol. Yoga inoitawo zvakafanana.
Kana tichitaura nezve cholesterol, tinofanira kuziva mhando nhatu huru.
1. Cholesterol yakaipa (LDL - Low-Density Lipoprotein): Iyi ndiyo mhando yecholesterol "yakaipa" inoungana pamadziro etsinga dzedu dzeropa, ichidzivhara zvishoma nezvishoma zvichikonzera chirwere chemwoyo.
2. Cholesterol yakanaka (HDL - High-Density Lipoprotein): Idzi dzakafanana ne "shamwari dzedu dzakanaka" mumiviri yedu. Dzinobatsira kubvisa cholesterol yakaipa yeLDL kubva mutsinga dzeropa uye kuiendesa kuchiropa kuti ibudiswe mumuviri. Saka kana HDL yakakwira, zviri nani kwatiri.
3. MaTriglycerides: Iyi imwe mhando yemafuta muropa redu. Kuwedzera kwemafuta aya kunowedzerawo njodzi yezvirwere zvemwoyo.
Kurovedza muviri, kunyanya yoga, kunogona kuvandudza huwandu hwedu hwecholesterol. Izvi zvinoreva kuti LDL yakaipa uye triglycerides zvinodzikira, uye huwandu hwakanaka hweHDL hunowedzera . Izvi ndizvo chaizvo zvatinoda.
Uyewo, yoga haisi kungorovedza muviri chete. Kugara zvakanaka kwepfungwa kwainopa kunobatsirawo mukuderedza cholesterol.
"Yoga haisi nzira yekurapa zvirwere zvese panguva imwe chete. Asi migumisiro yayo inogona kuva nekubatsira kukuru pahutano," vanodaro vaongorori. Semuenzaniso, yoga inokubatsira kurara zviri nani . Paunorara zvakanaka, mashandiro emahormone emuviri wako uye metabolism zvinoenzana, uye zvinobatsirawo kudzora huwandu hwecholesterol.
| Zvimwe zvinobatsira pahutano hwekuita yoga | |
|---|---|
| Kuderedza kushushikana | Kana kushushikana kwawedzera, mahormone anoburitswa nemuviri anogona kuwedzera huwandu hwecholesterol mumuviri. Yoga inobatsira kudzikamisa pfungwa, izvo zvinoderedza izvi. |
| Kuwedzera kwemanzwiro | Kana uchiita yoga nguva dzose, unonzwa wakasununguka mupfungwa. |
| Kuderedza kuora mwoyo | Hutano hwakanaka hwepfungwa hunokanganisa zvakananga hutano hwemuviri. |
| Kumanikidzwa kweropa uye kudzora kurova kwemoyo | Kurova kwemwoyo kwakaderera uye BP pakuzorora zvinobatsira zvikuru pahutano hwemwoyo. |
| Kutarisira huremu | Kufuta zvakanyanya ndicho chikonzero chikuru chekuwedzera mafuta mumuviri. Yoga inogonawo kubatsira kudzora uremu. |
Ndeipi yoga pose yakanakisa ye cholesterol?
Kune nzira dzakasiyana-siyana dzeyoga. Pakati pedzimwe nzira idzi, dzinobatsira zvakanyanya mukudzora cholesterol ndedzinosanganisa mafambiro emuviri nekufema. Vinyasa yoga ndeimwe yenzira dzakakurumbira.
Ongororo yakawana kuti simba rinoshandiswa pakuita Vinyasa Yoga rakafanana nerekurovedza muviri zvine mwero, zvakaita sekufamba nekukurumidza. Nyanzvi dzezvehutano dzinokurudzira kuti vanhu vakuru vaite maekisesaizi ane mwero kweinenge maminetsi zana nemakumi mashanu pasvondo . Kana ukaita Vinyasa Yoga, unogona kuzadzisa chinangwa ichi zviri nyore.
Nzira yekuita yoga tsika?
Kana uri kufunga nezvekutanga yoga kuderedza cholesterol yako, pane zvinhu zvishoma zvakakosha zvekuchengeta mupfungwa.
Zvakakosha: Usamborega kutora mushonga wako wecholesterol usina kupiwa mazano nachiremba. Yoga ibatsiro, kwete kutsiva mishonga.
Zvakakoshawo kutaura nachiremba wako usati watanga yoga. Pane zvikonzero zviviri zveizvozvo.
1.Iva nechokwadi chekuti kurovedza muviri kwakakodzera uye kwakachengeteka pahutano hwako.
2. Taura nezvesarudzo yekurovedza muviri yakakunakira. Pamwe yoga ndiyo sarudzo yakakunakira.
Kana uri mutsva muyoga, zvakanaka kutanga nemudzidzisi ane certification. Izvi zvinogona kuitwa online kana mukirasi. Chikonzero ndechekuti kana ukadzidzira uine maitiro asina kunaka, une mukana wekukuvara. Saka kuchenjera kutanga nekudzidza maitiro akakodzera kubva kumudzidzisi ane ruzivo.
Mararamiro ane chekuita neYoga uye cholesterol
Yoga haisi kungorovedza muviri chete. Ipfungwa yehupenyu. Mushure mekudzidzira yoga kwenguva yakati, vanhu vazhinji vanofuridzirwa kuti vabatanidze dzimwe tsika dzakanaka dzine chekuita nayo muhupenyu hwavo.
Kudya kwakavakirwa pamiti
Chimwe chezvinhu zvikuru zvine chekuita nepfungwa dzeyoga kudya kwakavakirwa pamiti . Izvi zvinoreva kudya miriwo yakawanda, michero, nzungu, nezviyo pachinzvimbo chenyama nehove. Nhasi, zvave zvichiratidzwa nesainzi kuti kudya kwakavakirwa pamiti kunobatsira kuderedza cholesterol, kudzora zvirwere zvemwoyo, uye kudzivirira kubva kune zvimwe zvirwere zvakawanda.
- Deredza mafuta akazara: Mafuta akazara ndiwo anonyanya kuwedzera cholesterol. Aya anowanikwa zvakanyanya muzvigadzirwa zvemhuka (semuenzaniso nyama tsvuku, bota, chizi). Paunochinja kuenda kukudya kwezvirimwa, kudya kwaunoita izvi kunoderera.
- Wana Fiber Inonyungudika: Zvikafu zvezvirimwa zvakaita se oats, bhari, maapuro, nebhinzi zvine fiber inonyungudika yakawanda. Fiber iyi inosunga cholesterol mudumbu, ichiidzivirira kuti isanyungudike nemuviri uye ichikonzera kuti ibude mutsvina.
Kana ukachinja kudya kwako nenzira iyi, pamwe chete nekurovedza muviri kweyoga, uchaderedzawo huremu. Kunyangwe ukaderedza huremu hushoma, senge 2-3 kg, zvakakwana kuti uve nemhedzisiro yakanaka pahuwandu hwecholesterol yako .
Pakupedzisira, tsika yekungwarira yatinowana kubva muyoga inokanganisa zvimwe zvese muhupenyu. Isimba guru kuita sarudzo dzine hutano, kungwarira zvatinodya, uye kurarama nepfungwa dzakadzikama.
Mharidzo Yekuenda Nayo Kumba
- Yoga ibasa rakanaka rinobatsira kudzora huwandu hwecholesterol mumuviri.
- Yoga inogona kuderedza cholesterol yakaipa (LDL) uye triglycerides uye kuwedzera cholesterol yakanaka (HDL).
- Nzira dzakadai seVinyasa yoga dzinogona kukubatsira kuti uwane huwandu hwemaekisesaizi aunoda pasvondo.
- Iva nechokwadi chekutaura nachiremba wako usati watanga yoga.Uyewo, usamborega kutora mishonga yecholesterol yakanyorerwa nachiremba usina kupiwa mazano nachiremba.
- Kusanganisa tsika yeyoga nedzimwe tsika dzine hutano, dzakadai sekudya kwezvirimwa, kunogona kuita kuti kudzora cholesterol kuve kwakabudirira zvikuru.
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