Ngaba ugqirha wakho ukuxelele ukuba amanqanaba akho e-cholesterol aphezulu kancinci? Xa wawuqala ukuthatha amayeza, mhlawumbi ukunike iingcebiso malunga nokutshintsha indlela yokuphila, akunjalo? Kunye nezinto ezifana nokuhamba ngokukhawuleza kunye nokuzilolonga ngokuthwala ubunzima, i-yoga inokuba yindlela entle yokulawula amanqanaba akho e-cholesterol. Eyona nto ingcono kukuba, ungayenza simahla, nokuba kuseklasini ekwi-intanethi, neqela kwisitudiyo, okanye ekhaya.
I-yoga iyichaphazela njani i-cholesterol?
Ngamafutshane, ukuzilolonga kuphucula iinkqubo emzimbeni wethu ezichaphazela i-cholesterol. I-Yoga ikwaluhlobo lokuzilolonga. Sonke siyazi ukuba ukuzilolonga, njengokuhamba nokuhamba, kunokunciphisa i-cholesterol. I-Yoga yenza into efanayo.
Xa sithetha nge-cholesterol, kufuneka siqaphele iintlobo ezintathu eziphambili.
1. I-cholesterol embi (LDL - Low-Density Lipoprotein): Olu luhlobo "olubi" lwe-cholesterol oluqokelelana eludongeni lwemithambo yegazi yethu, luyivala kancinci kancinci luze lubangele isifo sentliziyo.
2. I-cholesterol elungileyo (i-HDL - i-High-Density Lipoprotein): Ezi zifana "nabahlobo bethu abalungileyo" emizimbeni yethu. Zinceda ekususeni i-cholesterol ye-LDL embi kwimithambo yegazi kwaye ziyithwale ziye esibindini ukuze ikhutshwe emzimbeni. Ngoko ke, okukhona inqanaba le-HDL liphezulu, kokukhona singcono.
3. Ii-Triglycerides: Olu lolunye uhlobo lwamafutha egazini lethu. Ukwanda kwezi zinto kwandisa umngcipheko wesifo sentliziyo.
Ukuzilolonga, ingakumbi i-yoga, kunokuphucula iprofayili yethu ye-cholesterol. Oko kukuthi, i-LDL embi kunye ne-triglycerides ziyancipha, kwaye amanqanaba amahle e-HDL ayanda . Yile nto kanye esiyifunayo.
Kwakhona, i-yoga ayisiyomthambo nje kuphela. Impilo-ntle yengqondo eyinikayo ikwanceda ngokungangqalanga ekulawuleni i-cholesterol.
"Iyoga ayisiyonto yomlingo eya kunyanga zonke izifo ngaxeshanye. Kodwa iziphumo zayo ezingezizo zinokuba neengenelo ezibalulekileyo kwimpilo," batsho abaphandi. Umzekelo, iyoga ikunceda ulale ngcono . Xa ulala kakuhle, umsebenzi wehomoni kunye nemetabolism yomzimba wakho ziyalingana, kwaye ikwanceda ukulawula amanqanaba e-cholesterol.
| Ezinye izibonelelo zempilo zokwenza i-yoga | |
|---|---|
| Ukunciphisa uxinzelelo | Xa uxinzelelo lusanda, iihomoni ezikhutshwa ngumzimba zinokunyusa amanqanaba e-cholesterol. I-yoga inceda ukuzola ingqondo, nto leyo enciphisa esi siphumo. |
| Ukwanda kwemvakalelo | Xa uziqhelisa i-yoga rhoqo, uziva uhlaziyekile engqondweni. |
| Ukunciphisa uxinezeleko | Impilo yengqondo entle ichaphazela ngqo impilo yomzimba iyonke. |
| Uxinzelelo lwegazi kunye nolawulo lwesantya sentliziyo | Isantya sentliziyo esiphantsi kunye noxinzelelo lwegazi xa uphumle ziluncedo kakhulu kwimpilo yentliziyo. |
| Ulawulo lobunzima | Ukutyeba kakhulu yeyona nto ibangela i-cholesterol ephezulu. I-yoga inokunceda ekulawuleni ubunzima. |
Yeyiphi indlela efanelekileyo ye-yoga ye-cholesterol?
Kukho iindlela ezahlukeneyo zeyoga. Phakathi kwezi, ezona zinceda kakhulu ekulawuleni i-cholesterol zezo zidibanisa iintshukumo zomzimba nokuphefumla. I-Vinyasa yoga yenye yeendlela ezidumileyo.
Uphando lufumanise ukuba amandla asetyenziswayo ngelixa usenza iVinyasa Yoga afana nalawo asetyenziswa xa usenza umthambo onzima, njengokuhamba ngokukhawuleza. Iingcali zempilo zicebisa ukuba abantu abadala benze ubuncinci imizuzu eli-150 yokuzilolonga onzima ngeveki . Ukuba wenza iVinyasa Yoga, ungalufikelela lula olu sukelo.
Ungayenza njani i-yoga ibe ngumkhwa?
Ukuba ucinga ngokuqala i-yoga ukuze unciphise i-cholesterol yakho, kukho izinto ezimbalwa ezibalulekileyo ekufuneka uzikhumbule.
Kubaluleke kakhulu: Ungaze uyeke ukuthatha amayeza akho e-cholesterol ngaphandle kwengcebiso kagqirha. I-Yoga sisongezelelo, asithathi indawo yamayeza.
Kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba uqale i-yoga. Zimbini izizathu zaloo nto.
1.Qinisekisa ukuba umthambo ufanelekile kwaye ukhuselekile kwimpilo yakho.
2. Thetha ngokhetho lokuzilolonga olulungele wena. Mhlawumbi i-yoga yeyona ndlela ifanelekileyo kuwe.
Ukuba usandul’ ukuqala kwi-yoga, kungcono uqale notitshala oqinisekisiweyo. Oku kungaba kwi-intanethi okanye eklasini. Isizathu kukuba ukuba uziqhelanisa nee-pose ezingalunganga, unamathuba amaninzi okwenzakala. Ngoko ke bubulumko ukuqala ngokufunda ii-pose ezichanekileyo kumqeqeshi onamava.
Indlela yokuphila enxulumene neYoga kunye neCholesterol
I-Yoga ayisiyonto nje yokuzilolonga. Yifilosofi yobomi. Emva kokuzilolonga okwethutyana, abantu abaninzi baphefumlelwa ukuba bafake eminye imikhwa emihle enxulumene nayo ebomini babo.
Ukutya okusekwe kwizityalo
Enye yezinto eziphambili ezinxulumene nefilosofi yeyoga kukutya okusekwe kwizityalo . Oko kuthetha ukutya imifuno, iziqhamo, amandongomane, kunye neenkozo ezininzi endaweni yenyama nentlanzi. Namhlanje, kuye kwangqinwa ngokwesayensi ukuba ukutya okusekwe kwizityalo kunceda ukunciphisa i-cholesterol, ukulawula izifo zentliziyo, kunye nokukhusela kwezinye izifo ezininzi.
- Nciphisa amafutha agcweleyo: Amafutha agcweleyo yeyona nto iphambili enyusa amanqanaba e-cholesterol. La mafutha afumaneka kakhulu kwiimveliso zezilwanyana (umz. inyama ebomvu, ibhotolo, itshizi). Xa utshintshela kukutya okusekwe kwizityalo, ukutya kwakho oku kunciphisa ngokwendalo.
- Fumana i-Soluble Fiber: Ukutya kwezityalo okufana ne-oats, irhasi, ii-apile, kunye neembotyi kutyebile kwi-soluble fiber. Le fiber ibopha i-cholesterol kwindlela yokugaya ukutya, ithintele ukuba ingafunxwa ngumzimba kwaye ibangele ukuba ikhutshwe kwi-stool.
Xa utshintsha indlela otya ngayo ngale ndlela, kunye nokuzilolonga ngeyoga, uya kunciphisa nobunzima. Nokuba ulahlekelwa bubuncinci, njengeekhilogram ezi-2-3, kwanele ukuba nefuthe elikhulu nelihle kumanqanaba akho e-cholesterol .
Ekugqibeleni, ukuziqhelisa ingqondo esikufumana kwi-yoga kuchaphazela yonke into ebomini. Kungumthombo wamandla okwenza izigqibo ezisempilweni, ukuqaphela into esiyityayo, nokuphila ngengqondo ezolileyo.
Umyalezo Wokuya Ekhaya
- I-Yoga yindlela entle yokuzilolonga enceda ekulawuleni amanqanaba e-cholesterol.
- I-Yoga inokunciphisa i-cholesterol embi (LDL) kunye ne-triglycerides kwaye yonyuse i-cholesterol elungileyo (HDL).
- Iindlela ezifana neVinyasa yoga zinokukunceda ufumane umthambo owudingayo ngeveki.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqale i-yoga.Kwakhona, ungaze uyeke ukuthatha amayeza e-cholesterol abhalwe ngugqirha ngaphandle kwengcebiso kagqirha.
- Ukudibanisa uqheliselo lweyoga kunye neminye imikhwa esempilweni, njengokutya okusekwe kwizityalo, kunokwenza ulawulo lwe-cholesterol lube yimpumelelo nangakumbi.
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