Yoga ndi thanzi la anthu

Yoga ndi gawo lofunika kwambiri pachikhalidwe cha ku India komanso cholowa chapadziko lapansi cha anthu.

Cholinga chachikulu cha yogwiritsa ntchito yoga ndi mkhalidwe wowongolera kwathunthu thupi pa thupi, malingaliro ndi mzimu wake. Munjira yotakata, yoga imamveka ngati kuphatikiza kwa zinthu zauzimu ndi zathupi zomwe zimayeneranso kudzidziwa bwino.

Pali madera ambiri a yoga (raja yoga, karma yoga), koma kunja kwa India, yoga nthawi zambiri imangomveka ngati gawo lophunzitsira (thupi) la chiphunzitso, chomwe chimatchedwa hatha yoga.

Kodi yoga ndi chiyani?

Hatha Yoga - njira ya kusintha kwamphamvu kwa thupi, kutengera njira zina. Izi zimaphatikizaponso kuwongolera kupuma (pranayama) ndi kasamalidwe kazinthu zina zolimbitsa thupi.Munthu amene akuchita masewera olimbitsa thupi kwambiri a yoga, amagwiritsa ntchito nthawi yake yambiri kuti achite zolimbitsa thupi. Yoga imaphatikizira chithandizo chathanzi nthawi zonse: kuyeretsa m'mphuno, kupuma, matumbo ndi thupi lonse. Amakhulupirira kuti kuyeretsa thupi kumatsogolera pakuyeretsedwa kwa malingaliro ndi mzimu.

Pali mitundu yambiri ya hatha yoga - zina mwa izo ndizosintha makina azolimbitsa thupi, otengera zofuna za munthu amakono. Mkhalidwe pafupifupi wofunikira kwambiri wa yogic amagwiritsidwa ntchito ngati makalasi osinkhasinkha - njira yolimbikitsira kuyimitsa malingaliro ndikukwaniritsa mgwirizano wonse wamkati.

M'mayiko azungu, yoga amagwiritsidwa ntchito kwambiri kuposa cholinga zauzimu. Yoga imawerengedwa kuti ndi njira yabwino kwambiri yosakhalira bwino: makalasi nthawi zonse amathandizira kukulitsa kusinthasintha kwa msana ndi miyendo, kupewa matenda a minofu ndi mafupa ena.

Zamankhwala:anthu omwe amachita yoga sakonda kudwala, amakhala ndi mphamvu zambiri zamkati ndipo amawoneka ocheperako poyerekeza ndi zaka zapasipoti. Indian olimbitsa masewera olimbitsa thupi amagwiritsa ntchito zolimbitsa thupi, malingaliro ndi malingaliro.

Makalasi a Yoga amalimbikitsa chitetezo cha mthupi ndi ntchito zamafuta, kukonza kagayidwe.

Amakhulupirira kuti hatha yoga imathandizira kupewa ndi kuchiza matenda monga:

• Osteochondrosis,
• Nyamakazi ndi arthrosis,
• Prostatitis
• Matenda ogaya
• Kusokoneza kwa Endocrine,
• Matenda a kagayidwe kachakudya njira (kuphatikizapo matenda a shuga).

Maziko a hatha yoga ndi apadera omwe amadziwika kuti asanas. Maimidwe apadera a thupi amapangitsa mphamvu yamkati (prana) kuyambitsa ntchito ndikuthandizira pazofunikira zonse. Malo aliwonse opezeka ndi aphunzitsi akale a yoga amatengera chidziwitso chozama cha umunthu ndi thupi.

Kodi matenda a shuga a impso ndi chiyani? Kodi zimayambitsa ndi chani?

Kodi ndingathe kumwa tiyi wa matenda ashuga? Ndi tiyi uti wathanzi ndipo pali zoletsa zilizonse?

Matenda a insulini: jakisoni wa insulin sangakhale wopweteka, wosakhalitsa komanso wopanda mankhwala

Bweretsani ku nkhani

Kodi ndingathe kuchita yoga ndi matenda ashuga?

Njira zamakono zochizira matenda ashuga zimapangidwa kuti athe kulipira chindapusa chilichonse cha matenda omwe amayamba chifukwa cha kuchepa kwa insulin kapena kusagwirizana kwa maselo ndi minyewa yake. Kuyeserera kumawonetsa kuti chothandiza kwambiri ndichithandizo chokwanira.

Odwala akumva bwino ngati njira zingapo zochiritsira zimagwiritsidwa ntchito nthawi imodzi:

• Mankhwala olimba,
• Zakudya zamankhwala
• Kuwongolera kwamoyo
• Zochita zolimbitsa thupi.

Zotsatira zabwino zolimbitsa thupi pa matenda a shuga zatsimikiziridwa kale. Kuchita masewera olimbitsa thupi kumalimbitsa ntchito ya ziwalo zonse zamkati, kuphatikizapo kapamba.

Zomwe zinachitika zaka zapitazo za masewera a yoga kuphatikiza kafukufuku wamakono zikuwonetsa kuti kuchita masewera olimbitsa thupi nthawi zonse sikuti kumangovulaza odwala omwe ali ndi matenda ashuga, komanso kumachepetsa zizindikiro za matendawa.

Izi ndizowona makamaka kwa anthu omwe ali ndi matenda ashuga omwe amayamba chifukwa cha kuperewera kwa pancreatic.

Ma asanas ena amakhudza mwachindunji kapamba, kukulitsa katemera wa insulin. Kuphatikiza apo, yoga imathandizira kuchiritsa matenda amtundu wa shuga monga matenda oopsa komanso kuperewera kwa mtima.

Kuphatikiza pa kugwedeza kwamphamvu kwa kapamba, yoga imakhudzana ndi minofu, minyewa ndi mafinya amthupi, zomwe zimapangitsa kuti shuga ayambe kumveka kuchokera ku madzi a m'magazi, zomwe zimapangitsa kuchuluka kwa shuga.

Mphamvu ya yoga pamthupi yaphunziridwa mwatsatanetsatane ndi akatswiri azikhalidwe zaku India. Onse omwe anali mgulu la ophunzira omwe akhala akuchita yoga kwa miyezi itatu anali atasintha kwambiri mkhalidwe wawo pakatha nthawi.

• Mlingo wa shuga watha
• Zizindikiro zapanikizika zibwerera mwakale,
• Makonda onenepa
• Cholesterol yachepa
• Mkhalidwe wamasamba wayenda bwino.

Kuchita masewera olimbitsa thupi kumayambitsa njira zoyeretsera thupi, ndipo kupuma kumathandizanso kugawa mphamvu. Ophunzitsa odziwa masewera a yoga amakhulupirira kuti chinsinsi chothandizira kuchira ndi kuphatikiza kwa kupuma kwamphamvu ndi zopotoza asanas: izi zimapangitsa dongosolo la endocrine. Kuphatikiza apo, yoga imathandizira kusintha momwe munthu alili, zomwe ndizofunikira kwa odwala matenda ashuga.

Bweretsani ku nkhani

Zomwe yoga asanas (ma posture) ndizothandiza kwambiri kwa matenda ashuga

Kuchita yoga ndi matenda a shuga ndikulimbikitsidwa motsogozedwa ndi katswiri wazodziwa, ndipo malamulo apadera a odwala matenda ashuga omwe akuchita masewera olimbitsa thupi ayenera kutsatiridwa. Odwala ayenera kuyang'anira thanzi lawo mosamala kwambiri ndikayamba kuwonongeka, kusiya makalasi. Muyeneranso kukhala ndi mapiritsi a glucose ngati pali kuperewera kwa shuga mkati mwa hypoxia - hypoglycemia.

Tikulimbikitsidwa kuti tizichita ma asanas ovuta tsiku lililonse, koma masewera olimbitsa thupi amatha kuchita tsiku ndi tsiku. Asana aliyense akuyenera kukhala nawo kwa mphindi 1-5: ngati akufuna atuluke - kuchoka pomwepo. Chimodzi mwazinthu zazikulu zothandizira makalasi ndikumverera kwamtonthozo. Ngati maphunziro ali olemetsa komanso amachititsa kuti musakhale ndi nkhawa - yesani njira zina zamankhwala.

Bwanji mukuyesa magazi kwa fibrinogen ndi prothrombin? Kodi zizindikirozi zikuyankhula chiyani?

Kodi lingaliro la kuchitapo chiyani kwa wodwala matenda ashuga? Kodi mumafunikira kukaonana ndi madotolo kangati ndipo ndi ziti zomwe zingakhale zofunikira kwambiri pakuchiza ndi kupewa zovuta?

Ma ndevu agolide: okhudza zinthu zopindulitsa zomwe amagwiritsa ntchito ndi matenda a shuga, werengani nkhaniyi

Chifukwa chake, asanas othandiza kwambiri a Hatha Yoga a shuga:

• Matsyendrasana. Khalani pampando wokhala ndi miyendo yotambasuka, gwirani mwendo wamanzere pabondo ndikuyika phazi kumbuyo kwa bondo lamanja. Sinthirani mtolowo kumanzere, ikani dzanja lamanja padzanja lamanzere, ndipo ndi dzanja lanu lamanzere pansi pansi kumbuyo kwa matako. Bwerezani chochita mbali inayo.
• Vajrasana. Khalani pazitendene ndi nsana wanu wowongoka bwino. Finyani manja m'manja ndikuwakhazika pamimba. Sungani mutu wanu kutsogolo mpaka mutakhudza pansi ndi mphumi yanu. Pambuyo pake, pumulani m'mimba mwanu: limbani zigoli zanuzimire mmenemo.
• Chakrasana (gudumu). Gonerani kumbuyo kwanu, pumulani pansi ndi manja anu kumbuyo kwa mapewa anu ndi mapazi pafupi ndi matako. Kwezani thupi lanu pamwamba pansi ndikugwada. Gwirani asana kwa mphindi zitatu. Kuphatikiza pazopindulitsa zake pa kapamba, gudumu limalimbikitsa chiwindi ndi kuchepetsa mafuta oyikika pamimba.
• Pashchimottanasana: khalani pamphasa, mutambasule miyendo yanu kutsogolo. Tambasulani manja anu ku nsonga za zala zanu, kwinaku mukutikita mutu. Tsekani malowo m'mutu kwambiri.
• Malasana. Ikani mapewa anu mapewa anu, gwadani mawondo anu ndikusuntha thupi lanu kuti m'mimba mwanu mugwire m'chiuno. Ikani manja anu patsogolo pa chifuwa chanu, pindani miyendo yanu kwambiri ndikuchepetsa pelvis yanu, ndikukanikiza mimba yanu m'chiuno mwanu.
• Sarvangasana - phewa. Pose imalimbikitsa ziwalo zam'mimba komanso chithokomiro.

Awa ndi asanas odziwika bwino amtundu wa shuga wa Type I ndi mtundu II: Kuchita masewera olimbitsa thupi pafupipafupi kungakuthandizeni kwambiri. Makalasi okhazikika a yoga adathandizira odwala ena kuti athetse chithandizo cha insulin kotheratu.

Komabe, muyezo uyenera kuonedwa mosamala: kuchita masewera olimbitsa thupi kwambiri kungawononge thanzi lanu.

Kuphatikiza pa machitidwe olimbitsa thupi okha, kuchiritsa kwa shuga kumaperekedwa ndi yogic massage: mchitidwewu umalimbikitsa zochitika zonse zamkati, kuphatikizapo kapamba. Kusisita kumapangitsa kuti magazi azithamanga komanso kuthamangitsa ma metabolic.

Makalasi a Yoga ayenera kuvomerezedwa mosamalitsa ndi adotolo opezekapo. Mwina ndi matenda oopsa a shuga, kulimbitsa thupi sikungathandize. Matenda ena aliwonse omwe ali pachiwopsezo cha matenda ashuga nawonso akuphwanya kuchita yoga.

Mitundu iwiri yayikulu ya matenda a shuga

-Ngati insulini ikapangidwa pang'ono kapena ayi, thupi silingathe kuthana ndi kukonzekera kwa glucose omwe akubwera, mulingo wake umakhala wokwera. Pankhaniyi, insulin imayendetsedwa. Matenda amtunduwu amatchedwa insulin-kudalira (IDDM) ndipo amatha kupezeka mwa anthu kale paubwana ndi unyamata, mpaka zaka 30. Zimachitika mu milandu ya 10-15%.

- Mtundu wachiwiri wa shuga umatchedwa non-insulin-wate (NIDDM). Insulin yokwanira imapangidwa, koma tiziwalo timene timakhala opanda chidwi nayo, ndipo imagwira ntchito. Mtunduwu umapezeka mwa anthu achikulire ndipo umawerengedwa kuti "matenda okalamba a shuga." Zimachitika m'milandu ya 80-90% ndipo zimabadwa mu 90-95%.

Zoyambitsa matenda a shuga

• Kukonzekereratu kwa matenda chifukwa cha matenda amtundu. Ngati m'modzi mwa makolo anali kudwala, ndiye kuti inunso mukadwala ndi 30%.
• Kunenepa kwambiri (mtundu wachiwiri wa matenda ashuga). Chidziwitso cha munthu chakuwonetseratu za matendawa chimawonetsa kufunika kowunika momwe akuwonera.
• Matenda a kapamba omwe amavulaza maselo a beta.
• Kupsinjika. Anthu omwe ali ndi vuto lakelo la shuga ayenera kupewa kupsinjika mumtima.
• Matenda a ma virus - rubella, chikuku, chimfine. Atha kutenga nawo mbali yayikulu pakukula kwa matendawa.
• Zaka. Pambuyo pa matenda omwe afooketsa chitetezo cha mthupi kuphatikiza kunenepa kwambiri, izi zimabweretsa kukula kwa matenda ashuga amtundu wa 2.

Yoga odwala matenda ashuga

Talingalira komwe ntchito m'thupi imasokonezedwa mwachindunji ndi zifukwa zomwe zimakhudzira, machitidwe a yoga atipatsa zotsatirazi:

• Kutumizanso kupsinjika kwa thupi
• Kupititsa patsogolo magazi
• Maonekedwe a tonus m'mimba komanso kukonza chimbudzi
• Kuthana ndi ulesi wamafuta
• Kukondoweza kwa mitsempha ya kumbuyo ndi impso
• Amachepetsa m'mimba mafuta
Kupititsa patsogolo chitetezo chathupi chonse

LAPANI ZOTSATIRA! Ngati zolimbitsa thupi zimathandizira kusintha kwakukulu kwa shuga m'magazi, muyenera kufunsa katswiri yemwe amawona matendawo matenda anu musanayambe mchitidwewu.

Yoga odwala matenda ashuga. Chitani zolimbitsa thupi

Otsatira asanas ndi kupumira masewera olimbitsa thupi azithandizira shuga m'magazi:

1. Kapalabhati. Kumbuyo kuli kowongoka. Pamwamba pamutu panu tengani. Pulogalamu yachilendo yosalamulirika ndi mpweya wotupa, pomwe umakankhira mpweya m'mimba. Tulutsani nthawi yayitali kuposa kutuluka. Imathamanga kuyambira mphindi 5 mpaka 20. Choyeretsa m'mphuno. Amasilira torso lakumwamba.

2. Baghi pranayama kapena munthawi yomweyo kugwiritsa ntchito bandhas (zipilala). Mpweya wathunthu, kutulutsa mphamvu. Sinthani mutu wanu, ndikukanikiza chibwano chanu pachifuwa, gwiritsani ntchito kupuma, kokerani m'mimba mwanu, konzani minofu yanu ya pansi. Mukafuna kutuluka, kwezani mutu ndikupuma.

Imachitika nthawi 6-8. Zimathandizira kuyeretsa mpweya wosasunthika. Amalimbikitsidwanso matenda am'mimba.

Odwala matenda a mtima komanso kuthamanga kwa magazi!

3. Kupotoza kosavuta mukakhala. Kumbuyo kuli kowongoka. Pakupuma, korona amafikira, pomwe timapuma timatembenuza thupi. Ndi mpweya uliwonse womwe timatulutsa, ndi mpweya uliwonse timapumira. Momwemo masinthidwe opumira azungulira mbali iliyonse.

4. Kuwululidwa kwa dera la thoracic. Manja kumbuyo kwanu, pachifuwa ndikutambasuka ndi kumbuyo, kwinaku pang'ono pang'ono ndikuponyera mutu wanu kumbuyo, mutambasule minofu ya khosi. 3-5 kupuma kuzungulira.

Timalipira kuchepa pang'onopang'ono ndi kumbuyo kolunjika, timawongolera mitu yathu kutsogolo.

5. Bundle: "kumtunda" chaturanga dandasana, "otsika" chatruanga dandasana ", adho mukha shvanasana.

Kuyipirira, kutsimikiza kwakukulu. Mimba imalimbikitsidwa, minyewa ya mwendo imakhala bwino (kupuma kwa 4-5).

Chaturanga Dandasana. Pang'onopang'ono gwiritsani manja anu kumbuyo ndi manja anu (4-5 kupumira), kukankha, mutambasule minofu yanu yakumbuyo

Galu nkhope pansi. Chingwe cha chingwe chimatambasukira kumbuyo ndikukwera, ndikutambasula kumbuyo kwamiyendo, zidendene zimakonda kulowa pansi. Kumbuyo sikukugwada, chingwe cholimba ponseponse. Mutu ndi khosi m'malo omasuka. 4-5 kupuma kuzungulira.

Timabwereza kusintha konseku kangapo - bar, chaturanga dandasana, adho mukha schwanasana.

6. Utkatasana. Tikuyandikira m'mphepete mwa rug, ndikupinda mawondo ndi m'chiuno, kutsitsa m'chiuno mpaka mawondo, m'mimba m'chiuno, mikono itatambasulidwa patsogolo pathu moyenerana ndi pansi, chingwe cholumikizira chingwe chimawongoleredwa pansi komanso pansi pathu. Munjira yovuta kwambiri, timakweza manja athu kumwamba, ndikukweza thupi. Manja ndi kukulitsa thupi. Masamba amatsitsidwa. 5-8 maginidwe opumira.

7. Parivritta ndi utkatasana. Pomwe timapuma, kutembenuzira thupi kumanja, timapukusa dzanja lamanzere kumbuyo kwa bondo lamanja, kupuma pang'ono ndi kutulutsa, ndiye kuti tibwerera ku utkatasana momwemonso. 2-3 nthawi kusintha kwa mbali.

8. Kutambasula kutsogolo kwa thupi. Timakankhira m'chiuno kutsogolo, kuyambira m'miyendo yolimba m'mimba ndi chifuwa kukwera kutsogolo ndi m'mwamba, khosi ndi mutu ndikulunjika kumbuyo.

Timalipira kuchepa pang'onopang'ono ndi zala zotsekedwa.

9. Matsyendrasana (njira). Timakhala ndi kumbuyo kwenikweni, miyendo yowongoka kutsogolo kwathu. Timapinda miyendo yakumanja bondo ndi m'chiuno molumikizana, phazi kumbuyo kwa bondo lamanzere. Mwendo wakumanzere umakutidwa, phazi m'mphepete mwa dzanja lamanja. Pa inhale, korona amafikira, pa exhale timafotokozera thupi. 4-5 zopumira. Sinthani mbali.

Zithandizo zochizira izi asana ndi zamphamvu kwambiri. Choyimbiracho chimapumula ndikuwapatsa kutikita minofu kumbuyo. Pochita izi, mizu ya mitsempha ya mu msana imatsukidwa, cham'mimba chimatupa ndipo kapamba amayamba kugwira ntchito.

Asana amathandizanso pakadzimbidwa, kudzimbidwa komanso vuto losakwanira aimpso. Kuti tikwaniritse kwambiri, ziyenera kuchitidwa limodzi ndi zina.

10. Salamba sarvangasana. Chinacho chimadzikokera chokha, khosi ndi kumbuyo kwa mutu ndikakanikizidwa pansi. 12-20 zopumira zonse.

11. Matsyasana. Watsamira nsonga zanu, kwezani mutu wanu ndikugwira korona pansi, ndikutsegula pachifuwa. Miyendo ndiyolimba, mapazi amatambalala, zidendene zimatambasulidwa kutsogolo.

Asana osati kangapo kokha amalimbikitsa mphamvu ya sarvangasana, pomwe minyewa ya chithokomiro ndi parathyroid imasenda, komanso zimakhudza mbali zawo zakutsogolo. Efa imakhudza minofu yam'mimba, yomwe imathandiza shuga. Imakonzanso ndikuchotsa zolakwika m'maso, imatsuka khungu, imasinthasintha kusamba, chifukwa chake imadziwika kwambiri pakati pa azimayi.

12. Ndikupotokola nditagona. Timalimbitsa bondo lamanja pachifuwa ndi kutembenukira pang'ono kumanzere. Kokani dzanja lamanja kumbali, yang'anani dzanja lamanja.

Timachita mwanjira ina. Kenako timapuma thupi lonse ku schavasana.

Kodi yoga imagwira ntchito kwa odwala matenda ashuga?

Kwa zaka zambiri osalimbana ndi ma DIABETES?

Mutu wa Bungwe: “Mudzadabwitsidwa kuti kumakhala kovuta motani kuchiritsa matenda a shuga tsiku lililonse.

Yoga kwa odwala matenda ashuga ndi mwayi wothana ndi matenda operewera. Zochitika zakazaka zamankhwala azikhalidwe zimatsimikizira kukwera kwakukulu kwa masewera olimbitsa thupi pothandiza matenda ambiri. Yoga ndi shuga zimagwirizana kwathunthu ndi kusankha koyenera kwa zovuta. Inde, kuti muyambitse makalasi, kufunsa akatswiri ndikofunikira, komwe, polingalira za mikhalidwe ya wodwala, imapereka upangiri wofunikira. Njira ya njira yochizira matendawa imatsutsana pakati pa akatswiri, koma mulimonsemo sizingavulaze, koma zitha kuthandiza, komanso moyenera.

Chifukwa chiyani musankhe yoga

Kukula kwa matenda ashuga mwa anthu kumalumikizidwa ndi kusokonezeka kwa metabolic ndi kupanga kosakwanira kwa insulin ya mahomoni kapena kuyamwa kwake ndi maselo. Zotsatira zamasinthidwe am'magazi m'magazi, kuchuluka kwa shuga kumakwera kwambiri, zomwe zimayambitsa zotsatira zoyipa kwa thupi lonse. Kuperewera kwa insulin yovuta kumachitika chifukwa cha kukanika kwa pancreatic, komwe kumayambitsa kupangika kwa mahomoni.

Chimodzi mwazinthu zofunika kwambiri pothandizira matenda a shuga (komanso zakudya) ndizolimbitsa thupi. Kuchita masewera olimbitsa thupi kumawonjezera minofu yowonjezera, yomwe, imayendetsa njira za metabolic m'thupi, kumawonjezera kuyamwa kwa shuga. Zonsezi zimakwaniritsa kumwa kwa insulin mthupi komanso kugwiritsa ntchito bwino kwake pakuseguka kwamafuta. Komabe, vuto la zochitika zolimbitsa thupi limatsimikiziridwa ndi chiopsezo cha mavuto, makamaka, kutseguka kwa mahomoni omwe amatsutsana ndi insulin, yomwe nthawi zina imatha kuyambitsa ketoacidosis. Ndizowopsa kugwiritsa ntchito masewera olimbitsa thupi pamaso pa zovuta zamtundu wamtima.

Makina a yoga (kapena yogwiritsira ntchito yoga) amakhala ndi zinthu zolimbitsa thupi, koma mwanjira yoti sangachititse chidwi. Kuphatikiza apo, mfundo ya yoga imatanthawuza machitidwe angapo olimbitsa thupi ophunzitsira omwe amapangitsa kuti ziwalo zambiri zizigwira ntchito. Zonsezi zimatsimikizira chitetezo chokwanira cha njirayi komanso kugwira ntchito bwino polimbana ndi matenda ashuga ndi matenda amtima wamakhalidwe.

Yoga ndi matenda ashuga zitha kuthandizidwira limodzi kuchipatala, poganizira zotsatirazi zomwe zimachitika pakulimbitsa thupi ndi kupuma kwa munthu:

• kulimbikitsa kubwezeretsa kwa maselo a pancreatic, kukulitsa kapangidwe ka insulin,
• Matenda a minyewa,
• kuchepa kwa kufunika kwa insulin,
• kudya kwakachepa, komwe kumapangitsa kuyambitsa kuletsa kudya,
• kukonza kagayidwe kazakudya,
• kutsika kwa mafuta m'thupi ndi mafuta m'thupi,
• magwiridwe antchito a endocrine system,
• zopindulitsa pa mtima dongosolo.

Matenda a shuga a Yoga

Pochiza matenda ashuga, mutha kugwiritsa ntchito mitundu yosiyanasiyana yomwe ili ndi cholinga china chake. Amodzi mwa malo osavuta koma ofunikira kwambiri ndi pranayama. Pazonse, njira zisanu ndi zitatu zoyeserera zolimbitsa thupi zimawunikidwa, kutengera kupuma kwakuya ndi mphuno. Njira yayikulu ndi Nadi Shodhana pranayama, yomwe imachepetsa mphamvu yamanjenje, kuthandiza kupirira pamavuto, omwe ndi othandiza kwa odwala matenda ashuga.

Kuwongolera kuperekera kwa oksijeni ndikuchotsa mpweya woipa m'magazi kumapereka dongosolo la Bhastrika Pranayama. Bhramari pranayama imathandizira pakuwongolera ubongo. Zovuta zina ndizothandiza pothana ndi matenda ashuga: Kapalabhati pranayama, Agnisara kriya, Bahya pranayama, Udgit pranayama.

Matenda a kapamba ndi matumbo zimachitika pogwiritsa ntchito njira za Yogamudrasan ndi Mandukasan. Mchitidwe wa Yogamudrasana, malo a lotus amatengedwa, ndipo Mandukasana amachitidwa atangokhala mu diamondi. Ngati njira izi zimaphatikizidwa ndi pranayama, ndiye kuti, pankhaniyi, izi ndizokwanira kale kuchizira. Komabe, kuphatikiza zotsatira zomwe mwapeza, mutha kugwiritsa ntchito njira zina za yoga:

1. Ardha Matsyendrasana, kapena njira yopotoza mzere. Njirayi imafunikira kuphunzitsidwa, koma kuidziwa bwino sikubweretsa zovuta zambiri. Chofunika kwambiri, kuchita masewera olimbitsa thupi kumathandizira kuthetsa kusokonekera kwa pancreatic. Kuphatikiza apo, masanjidwewo amathandizira kuteteza kutulutsa kwa bile, kutulutsa impso, matumbo ang'ono, chikhodzodzo ndi chiwindi. Mukukonzekera kwa magawo matenda a chimbudzi ndi kuchotsa poizoni m'thupi amaperekedwa.
2. Pashchimottanasana. Imachitika m'malo pomwe munthu amakhala pampando wa rug. Miyendo ili yotambasuka, ndipo zikwama zawo zimagwidwa ndi manja, pomwe mutu ukugwera mawondo. Chiwerengero chobwereza ndi 3-4. Izi zimapangitsa kugwira ntchito kwa kapamba, chiwindi ndi impso.
3. Sarvangasana, kapena phewa. Izi zimapangitsa kupezeka kwa magazi ku chithokomiro cha chithokomiro komanso parathyroid, zomwe zimakhudza kwambiri chakudya, mapuloteni, mavitamini komanso mafuta a metabolism. Zotsatira zake, maselo a ziwalo zosiyanasiyana amalandiranso mphamvu zowonjezera.
4. Halasana, kapena zolimira. Kuchita izi kumapangitsa kapamba ndi ndulu, kumalimbikitsa kugaya chakudya, kumapereka kutikita minofu kwamitundu yosiyanasiyana. Impso ndi chiwindi zimathandizira.

Zoyenera kuganizira mkalasi

Thupi lililonse laumunthu limakhala ndi mawonekedwe akeake, makamaka akakhala ndi vuto lalikulu. Zovuta za yoga zimatha kukhala ndi mithunzi yosafunikira, chifukwa chake ndibwino kuyambitsa makalasi motsogozedwa ndi katswiri wazodziwa yemwe sakudziwa kokha katswiri wa yoga, komanso mawonekedwe a shuga. Kuyesa koyambirira kumakhala kovuta, ndipo chilichonse chimakhala chizolowezi pokhapokha miyezi 1-2 ya makalasi wamba.

Mukamagwiritsa ntchito yoga ngati chithandizo cha matenda ashuga, ndikofunikira kukumbukira vuto lofunikira: lidzakhala lothandiza pokhapokha podya zakudya zoyenera komanso kudya moyenera insulin (kupatula hypoglycemia).

Ngati mutu kapena chizungulire chikuwonekera panthawi yochita masewera olimbitsa thupi, ayenera kuyimitsidwa nthawi yomweyo, ndikupatsanso kupuma kwabwino.

Ku yoga, kusasinthika ndikofunikira. Kuchita masewera olimbitsa thupi kuchitike tsiku lililonse, koma kupuma kolimbitsa thupi kuyenera kuchitidwa tsiku lililonse. Kutalika kwa masewera olimbitsa thupi ndi 2-6 mphindi, koma mawonekedwe a kusasangalala ndi mawonekedwe, mutha kutuluka nthawi iliyonse. Zotsatira zabwino zimathandizidwa ndi kutikita minofu ya yoga yomwe imalimbikitsa kagayidwe kachakudya ndi kutulutsa magazi.

Magulu angapo ophatikizika amatha kupweteketsa ntchito yoga. Ndikofunikira kuchitapo kanthu ndi matenda ashuga mophatikizika. Musamachite masewera olimbitsa thupi ndi chowopsa cha matenda a pathologies, makamaka pamaso pa nephropathy kapena retinopathy.

Kalmyk Yoga

Polimbana ndi matenda ashuga, Kalmyk yoga yakhala ikugwiritsidwa ntchito kwambiri posachedwa. Njira yake idapangidwa ndi V. Kharitonov ndipo amatengera njira yoyenera yopumira. Zinthu monga kufa kwa cell panthawi ya kupuma kwa mphindi 5-7, komanso kutseguka kwa ntchito ya ubongo mukamapumira mpweya ndi mpweya wambiri, zimadziwikiratu.

Kalmyk yoga imaphatikizapo masewera olimbitsa thupi. Malo oyambira: Kuimirira molunjika pamalo opanda mpumulo. Mukatulutsa, thupi limagwada osagwada kumbuyo (thupi limakhala ngati chilembo G). Mpweya wosakwanira umapangidwa ndipo mphuno yake imapanikizika ndi dzanja. Kenako squat imachitidwa, kumbuyo ndikusunthira pansi.

Chiwerengero cha squats ndi 7-12. Kuchuluka kwake ndi kuzama kwa squat kumatengera kukonzekera kwakuthupi kwa munthu. Pambuyo pobwereza komaliza, kupuma kwamphamvu ndikuwongola msana kumachitika. Kupuma kwabwinobwino kumabwezeretsedwa mkati mwa masekondi 50-60. Mofananamo masewera olimbitsa thupi amachitidwa katatu patsiku musanadye kapena ayi kale kuposa maola 2-2.5 pambuyo chakudya chamadzulo.

Matenda a shuga ndi matenda oopsa omwe ayenera kuthana ndi mavuto posankha zochita. Yoga imathandizira kukhazikika kwa vutoli, kuonjezera kupanga kwa insulin yanu, yomwe ingachepetse kukula kwa matenda. Ndikofunikira kuti yoga sindiye kuchita masewera amodzi, koma kuphunzira mokhazikika mu pulogalamu yopangidwa mwaluso.

Kodi ndizotheka kuthetsa zizindikiro za matenda ashuga ndi yoga?

Mu matenda ashuga, chithandizo chambiri komanso chosakanikirana ndicotheka. Njira zilizonse mu izi zimatanthawuza kudya kwina, kumwa mankhwala, kuwonjezera zolimbitsa thupi, kapena kuchiza ndi chigamba cha China. Nthawi zina, odwala amagwiritsa ntchito mankhwalawa monga homeopathy kapena hirudotherapy. Komabe, yoga yomwe angagwiritse ntchito matenda amtundu wa 2 angatani? Adziwoneka bwino bwanji? Za izi ndi mochedweranso malembawo.

Njira imodzi yakale kwambiri yochitira masewera olimbitsa thupi ndi yogwiritsa ntchito yoga, yomwe imatha kusunga ntchito zonse za thupi ndi malingaliro a munthu pamlingo woyenera, monga chokoleti. Matenda ambiri amatha kuthandizidwa ndi yoga. Matendawa amaphatikizapo matenda a shuga, omwe, monga mukudziwa, ndi "mayi wa matenda onse."

Matenda a shuga amapangika pamene thupi silingathe kupanga kuchuluka kwakukulu kwa insulin. Kupatula apo, ndi amene amathandizira kuwononga shuga pambuyo pancakes. Kuphatikiza apo, hormone iyi imapangitsa kusintha kwa shuga m'magazi, ndikusintha kukhala mphamvu. Chifukwa chakuchepa kwa kuchuluka kwa mahomoni m'thupi la munthu, glucose amakhala m'magazi. Zonsezi zimapweteketsa Zizindikiro Zambiri, izi:

• ludzu lalikulu ndi chipatso cha mphesa,
• kutopa
• kuwonda
• kukodza pafupipafupi komanso mavuto ena ambiri.

Yoga ndiwothandiza pothandiza matenda ashuga, ndipo zimatheka kudzera kutikita minofu ya mkati. Zayamba kukhazikitsa dongosolo lotchedwa glandular system, lomwe limayambitsa matenda, loyimitsidwa ndi peyala.

Pali njira zambiri zopumira komanso ma post osiyanasiyana mu yoga. Akatswiri akuti amapatsa mwayi kubwezeretsa kapamba ndi kuthandizira kupanga kuchuluka kwakukulu kwa insulini. Ndi iye wofunikira pakuwongolera kuchuluka kwa shuga m'thupi.

Yoga ndi maimidwe ake zimapangitsa kubwezeretsa maselo mu kapamba, ndikuwapangitsanso kuti apange insulin. Yoga imathandizira pa endocrine system ya tiziwalo timene timatulutsa ndipo timalolera kuti mahomoni azizungulira. Zochita zina za shuga zitha kukhala zovuta kwa oyamba kumene, choncho ndibwino kugwiritsa ntchito ntchito zaophunzitsa.

Makalasi a Yoga adzakhala osavuta pakatha miyezi iwiri kapena itatu. Pambuyo pake, ndizolondola kwambiri kusinthana ndi yoga yokhazikika komanso pafupipafupi, monga prophylaxis ya matenda ashuga. Si chinsinsi kuti Yoga Asanas ndi othandiza komanso othandizira osati othandizira, komanso kupewa matenda a shuga a mtundu woyamba ndi wachiwiri.

Zokhudza zovuta ndi zovuta zina

Zovuta pakuchita yoga, monga momwe zimakhalira ndi zochitika zina mthupi zimatha kukhala zosiyana kwambiri.

Ndikofunika kudziwa kuti kugwiritsa ntchito mitundu yonse ya masewera olimbitsa thupi kungakhale kolakwika kungochita popanda kusintha zakudya ndi mulingo wa insulin.

Izi zikuthandizira kuti zisachitike mwangozi zinthu monga hypoglycemia.

Mkhalidwe womwe waperekedwa umatha kuchitika osati mwa odwala amtundu wachiwiri, komanso matenda a shuga achiwiri. Komanso, mavuto omwewo nthawi zambiri amapangidwa mwa odwala omwe amalandira insulin. Tiyeneranso kukumbukira kuti:

1. zochitika zilizonse zolimbitsa thupi zimayendera limodzi ndi kuchepa kwamadzi kwambiri. Izi zimachitika pakatuluka thukuta komanso mpweya wotuluka.
2. Zotsatira zake, madzi okwanira ayenera kumwa tsiku lonse - malita ndi theka.

Ndikofunikira kudziwa kuti odwala matenda ashuga amakhala ndi vuto lakhungu, ndipo, motero, amalimbikitsidwa kusamba pakatha kutentha. Kuphatikiza apo, muyenera kuyang'anira bwino momwe miyendo ili. Ndikofunika kuti masokosi ndi nsapato sizimakhala ndi zotsekemera zotere zomwe zimatha kupereka scuffs ndi zilonda.

Miyendo ya m'munsi imayenera kutsukidwa ndi sopo wosalowerera nthawi yamankhwala ndikuwapukuta. Izi ndizowona makamaka kudera pakati pa zala. Pokhapokha, yoga ikhoza kukhala yothandiza komanso yothandiza kwambiri pa 100%. Kodi tinganene chiyani za masewera olimbitsa thupi omwe amachitidwa mu yoga?

Zokhudza masewera olimbitsa thupi: pranayama ndi ena

Choyamba, pranayama iyenera kudziwika. Awa ndi masewera olimbitsa thupi opepuka kwambiri. Amapereka maubwino ambiri. Kuphatikiza ndizolimbitsa thupi za pranayama, ndizotheka kuchiritsa matenda a shuga. Ku Hatha Yoga, pali njira zisanu ndi zitatu zoyambirira za pranayama, zomwe, monga mukudziwa, zakhala zothandiza pothana ndi odwala matenda ashuga.

Mwa dongosolo la pranayama, kusintha kupuma mothandizidwa ndi mphuno, kapena Nadi Shodhan Pranayama, ndiyo njira yayikulu yokonzekera. Yoga imeneyi, imathandizika pa matenda ashuga, imakhala yamankhwala pakhungu lamanjenje, kwakukulu, yomwe imachepetsa kulimba mtima kupsinjika. Zimathandizanso kulimbana ndi matenda ashuga.

Kafukufuku adawonetsanso kuti njira monga Bhastrika ndi Bhramari Pranayama zimapereka mwayi kwa odwala matenda ashuga onse kuchiritsidwa. Chifukwa chake:

• Bhastrika pranayama imachulukitsa kuchuluka kwa okosijeni ndikuchepetsa kuchuluka ndi kuchuluka kwa mpweya wa m'magazi,
• Bhramari ilinso ndi zotupa osati paubongo wokha, komanso mphamvu yamanjenje.

Pali machitidwe ena a pranayama omwe amaperekanso mwayi wochiritsa matenda ashuga. Asanakumane ndi njira zonse za pranayama zomwe zaperekedwa, odwala matenda ashuga ayenera kuphunzirira ndikusintha njira zopumira kwambiri, kusintha kupuma ndi mphuno, kupumira mwachangu ndi bandha ndi katswiri wa Guru.

Zofunikanso kudziwa ndi masewera olimbitsa thupi monga Yogamudrasana ndi Mandukasana.

Zinthu izi zomwe zidalira yoga zimasiyanitsidwa ndi kukakamiza kwa ziwalo zamkati.

Izi ndizowona makamaka pamimba ndi kapamba. Umu ndi momwe ntchito yawo imalimbikitsidwira.

Pochizira mafupa, owerenga athu adagwiritsa ntchito DiabeNot bwino. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Yogamudrasana imagwiritsidwa ntchito munthawi yokhala m'malo olimbitsa. Mandukasana iyenera kuchitika mutakhala pansi, koma m'malo a Vajrasana, kapena malo a diamondi. Pofuna kuthandiza mankhwalawa odwala omwe ali ndi mtundu woyamba 1 komanso mtundu wachiwiri wa matenda ashuga, komanso mavuto ena omwe amakhalanso ndi matenda omwe aperekedwa, njira zoperekedwa za pranayama ndi Mandukasan pamodzi ndi Yogamudrasan ziyenera kukhala zokwanira.

Nthawi yomweyo, yogwiritsa ntchito yoga imakhala yachilengedwe kotero kuti nthawi zonse zimakhala zololeka kuchita masewera ena ena kuti achulukitse thupi. Chifukwa chake, mphamvu ya yoga sikukayikira ndipo idzakhala njira yabwino yopewera, komanso kuchitira thupi.

Njira yachilendo pa matenda ashuga

Pokhala odwala matenda ashuga, anthu amakakamizidwa kusintha moyo wawo wamasiku onse. Chithandizo chokwanira chimapangidwira kuthana ndi kupanga insulin yokwanira, yomwe imakhudzana mwachindunji ndi zovuta za metabolic.

Chithandizo chimaphatikizanso zolimbitsa thupi, chifukwa minofu imathandizira kuthetsa kusokonezeka kwa metabolic.

Kuchokera kuzochita za yoga, mungasankhenso masewera olimbitsa kapamba (ndi iye yemwe ali ndi udindo wopanga insulin), kotero kuti ntchito ya dongosolo la endocrine imayandikira pafupipafupi.

Yambitsani maphunziro posunga malamulo:

• Musanayambe, muyenera kufunsa dokotala,
• muyenera kuyambitsa makalasi ndi masewera olimbitsa thupi osavuta, pang'onopang'ono kuwonjezera katundu,
• ngati asanas ena atha, ndiye kuti mutha kudzilimbitsa kapena kufunsa wophunzitsa waluso (makamaka wodziwa matendawa).

Yoga ndiwothandiza kwambiri makamaka kwa matenda ashuga amtundu wa 2, koma ngakhale ndi 1 itithandiza kusintha kwambiri thanzi.

Yoga yolimbana ndi matenda a shuga omwe amakhala ndi masewera olimbitsa thupi nthawi zonse amathandizira kusintha kwakukulu mu miyezi ingapo:

• mavuto ndi kukakamiza, mtima ndi mitsempha ya magazi kuchepa,
• m'mimba thirakiti liyenda bwino,
• chilala chidzachepa, kenako wonenepa,
• chakudya kagayidwe kazachulukidwe,
• mkhalidwe wa endocrine ndi mantha
• chifukwa cha zomwe zili pamwambapa, mlingo wa insulin wa tsiku ndi tsiku umachepa.

Yoga iyenera kuchitidwa zosaposa tsiku lililonse, koma pranayama ndi kusinkhasinkha ndizabwino tsiku ndi tsiku.

Matenda a shuga ophatikizika, ena okhalitsa omwe amayenda ndi matendawa, amakumana ndi nephropathy komanso retinopathy. Kuphatikiza apo, makalasi amayenera kungoyambitsa malingaliro abwino.

Pranayama zolimbitsa thupi

Otsatsa a Type 1 ndi 2 amatha kuchita Pranayama mosamala. Kuchita masewera olimbitsa thupi kumathandizira dongosolo la endocrine, makamaka likaphatikizidwa ndi zolimbitsa thupi.

1. Bhastrika pranayama ichulukitsa magazi ndi okosijeni, kuchepetsa mpweya wa kaboni m'matumbo.
2. Mpweya wa Bhramari ndi njira yabwino kwambiri yosinthira mphamvu yamanjenje.
3. Kupumira kwambiri ndikachedwa masekondi 4-5 mukupuma.

Pranayama iliyonse imachitidwa muzinthu 10, pomwe muyenera kukhala ndi malingaliro osinkhasinkha (Sukhasana, Padmasana).

Zochita Zabwino Kwambiri za Anthu Akoga

Mndandanda wa asanas umatha kusiyanasiyana kutengera kulimba kwamthupi, zaka komanso kupezeka kwa kunenepa kwambiri kwa wodwala. Ngati kusokonekera kumachitika, muyenera kusokoneza kapena kusiya kaye kuchita masewera olimbitsa thupi musanapite kwa dokotala. Kutalika kwa masewera olimbitsa thupi kuyambira 1 mpaka 5 mphindi.

Zovuta kwambiri mkati mwa ziwalo zamkati (kuphatikiza kapamba ndi chiwindi) zimayamba chifukwa chopotoza. Mauthenga omwe adalimbikitsa: Parivritta triconasana, Ardha Matsyendrasana, kupindika kophweka (kwa oyamba).

Zochita zolimbitsa thupi za aerobic - vyayama. Izi ndi zochita zamphamvu zomwe zimakhudza magulu osiyanasiyana ammanjo ndi minofu. Zochita izi zimatchedwa zolimbitsa thupi kapena zopatsa kutentha pamaso pa makalasi akuluakulu. Anthu odwala matenda ashuga ayenera kuyamba mosamala. Nthawi yotsogolera ndi kuchokera pa mphindi 10 mpaka 30.

Ndipo asanas:

1. Dhanurasana.
2. Matsyendrasana.
3. Setu Bandhasana.
4. Halasana.
5. Vajrasana.
6. Pavanmuktasana.
7. Naukasana.

Kusinkhasinkha (kuphatikiza ndi mawu ophatikizika ndi pranayama) kumatha kuchepetsa nkhawa komanso kusamvana, komwe ndikofunikira kwambiri kwa matenda ashuga.

Kutikita minofu kumathandiza kuwonjezera magazi ndi kuthamanga kagayidwe.

Kuphatikiza ndi zakudya zoyenera, kukana zizolowezi zoyipa ndikutsatira boma, makalasi a yoga amathandizira kwambiri kukhala ndi thanzi komanso kusintha njira zoyambira za matenda ashuga. Kupititsa patsogolo izi, kutalika kwa katunduyu kumayenera kukhala mpaka mphindi 45. Sitha kukhala yoga imodzi yokha, komanso kuyenda, kusambira, etc.

Matenda A shuga Asanas

Zochita zowonjezera za yoga zomwe zingagwiritsidwe ntchito pochiritsa matenda a shuga ndi:

• Nauli. Mukazindikira njira imeneyi, yambani ndi kudutsa zingapo, pang'onopang'ono mpaka mupeze kuchuluka komwe mungakwaniritse pa nthawi. Pankhaniyi, kumadutsa kochulukirapo - bwino kwa ziwalo zonse zamkati, mwachidziwikire, powonetsetsa kuti akuchira.

Nauli amachitidwa bwino pamimba yopanda kanthu kapena ali ndi mwayi waukulu pakudya (osachepera maola)

• Ma ndere omwe amakhala ndi mphamvu kwambiri pamimba, monga mayurasana ndi padma mayyurasana

• Kusintha kwakukuru kwa ushtrasana, urdhva dhanurasana, ndi zina zambiri, kumathandizira kukulitsa kwina kutsogolo kwa thupi

• Ma bend akutsogolo, mwachitsanzo, yoga mudra, kusintha komaliza kwa agni stambhasana, etc.

• Maanana omwe amakhala ndi mphamvu kwambiri mkati mwanu akamapindika, mwachitsanzo, vatayanasana, yoga dandasana, ashtavakrasana, etc.

• Ma fomu omwe amatha kusintha magazi ndi kutuluka chifukwa cha kuchuluka kwa thupi, mwachitsanzo, pincha mayurasana, adho mukha vrikshasana, urdhva padmasana mu sarvangasana ndi malo ena aliwonse obisika, makamaka ndi padmasana

Malangizo a Ayurveda a shuga

Ayurveda amawona shuga ngati kuphwanya kagayidwe ka madzi ambiri. Ndikulimbikitsidwa kupatula zakudya zomwe zili ndi cholesterol yambiri, mafuta a nyama pazakudya. Komanso, chisamaliro chapadera chiyenera kulipidwa pazinthu zomwe zimakhala ndi index yayikulu ya glycemic, zinthu zotere zimadzaza magazi mwachangu.

Mwa kupanga chizolowezi chokweza thupi kamodzi pa sabata, ndikumadzaza ndi masamba a masamba ndikuchepetsa chakudya pambuyo pa 19,00, zimapangitsa kuti zisinthe kusamutsira ku chakudya choyenera chamagulu.

Ndikofunika kulabadira kukoma kowawa. Turmeric ndi imodzi mwazithandizo zabwino kwambiri zomwe zingachepetse shuga. Kumwa 1-3 gr. musanadye katatu katatu patsiku, mumathandizira kuchira, ndikugwiritsa ntchito pafupipafupi.

Kusiyidwa kwathunthu kwa mowa, kusuta fodya ndi khofi kumawonjezera phindu la kuchita komanso kudya kangapo.

Chifukwa cha kusowa kwa kudya maswiti, anthu omwe ali ndi matendawa amakumana ndi kuchepa kwamphamvu kwa chisangalalo. Makamaka anthu okalamba omwe amakhala ndi malingaliro osasangalatsa ambiri amawona kuti palibe chilichonse chosangalatsa, cholimbikitsa komanso chosangalatsa m'moyo. Kuyeserera tsiku ndi tsiku, kuzindikira thupi ndi malingaliro ake, yoga imaphunzitsana pang'ono ndi pang'ono kuti asangalale ndi moyo wabwino, ndikupangitsa kuti tizitha kugawana chisangalalo ndi abale athu.

Khalani athanzi! Yoga amatsegula mtima!