Yoga Asanas for Disabetes

Ambiri samvetsetsa ubale pakati pa yoga ndi matenda ashuga. Kuti mumvetsetse izi, muyenera kudziwa zomwe zimayambitsa matenda. Munthu amadwala naye chifukwa kagayidwe kake kamasokonekera, ndipo thupi silingatulutse insulin yokwanira. Kukula koyambirira kwa matendawa kwa odwala ambiri ndi asymptomatic ndipo matenda atha kupezeka pagawo lachiwiri.

Malangizo othandizira kusinkhasinkha amathandizira kuchepetsa kuvulaza komwe kumayambitsa matendawa, kusintha matenda a kapamba ndi chiwindi. Kuchokera pakuwona ayuroscientists, shuga ndikuphwanya kagayidwe kamadzi.

Zochita zolimbitsa thupi

Ganizirani masewera olimbitsa thupi omwe amathandizira pa matenda ashuga a 2:

Zokhudza Zaumoyo

Yoga ndi yothandiza osati kwa odwala matenda ashuga okha, komanso kwa anthu athanzi, chifukwa imakhala ndi zotsatirazi mthupi:

• imapangitsa minofu ya thupi kusinthasintha komanso kutanuka,
• amalimbikitsa kuchepa thupi, amathandizira kagayidwe,
• imakulitsa nsana wako ndi gawo lako,
• amalimbitsa mafupa
• imagwiranso ntchito ya m'mimba, njira yamagazi, kutsitsa magazi ndi shuga.
• imawonjezera ndende pakadali pano, imachepetsa nkhawa chifukwa chochokera ku cortisol m'thupi - mahomoni opsinjika,
• kumawonjezera kuchuluka kwa thupi ndi chikumbumtima - pali zochitika zina pomwe akatswiri atapeza mphatso yowonjezera, kuzindikira,
• amathandiza kuchotsa mitundu ina ya ululu
• amadzaza thupi ndi mphamvu,
• Zimathandiza kukhala ochezeka komanso omasuka.

Ganizirani zabwino asanas:

1. Khalani pampando wokhala ndi miyendo italiitali, ndikukoka masokosi kulowera kwa inu. Maso ayenera kutsekedwa. Potozani dera lamtunda, ikani dzanja lamanja pa ntchafu ya mwendo wamanzere, ndipo yang'anani kumanzere. Iyenera kukhala patali pang'ono kuposa matako.
2. Dzikhazikeni monga momwe mudachitirapo masewera olimbitsa thupi. Tsopano, muyenera kupindika mwendo wanu wamanja, ikani m'chiuno kumanzere kwanu. Ndi chidendene cha phazi lanu lakumanja, mufikire ntchafu lakumanzere kuchokera kunja. Ikani manja anu kumbuyo kwanu, ndikutsamira. Pangani malo otsetsereka, thupi linali lotsika momwe mungathere. Khalani pazidendene zanu ndi nsana wowongoka, khazikitsani nkhonya zanu, dziikeni pamimba, gwirani pansi mpaka pamphumiyo igwire pansi, pumulani minofu yam'mimba.
3. Ndikukhazikika pazidendene zanu, pumitsani manja anu pa mphasa, ndikugwada kutembenuka kwa msana ndi madigiri 45, ndikuyang'ana pansi. Tulutsani kwambiri “ha”. Gwirani manja anu ndikhudze chapa chanu ndi mphumi yanu. Gwira mpweya wanu, kuwongola mikono yanu. Onetsetsani malo oyambira pokoka m'mimba, m'mimba muyenera kukhala pafupi ndi mapapu momwe mungathere. Bwerezani masewera olimbitsa thupi maulendo 10.
4. Zofanana ndi masewera apitawa - miyendo imakulitsidwa, masokosi pa nokha, mikono mbali zonse ziwiri. Pendekerani, ndikugwira mapazi anu. Mimba pamalo awa iyenera kukhala m'chiuno, ndipo kumbuyo kwammunsi kumakhala kozungulira.
5. Ikani phazi lanu m'lifupi ndipo pindani. Wopendekera kuti m'mimba mugwire m'chiuno, mulumikizane ndi manja, ndikugwedeza miyendo mwamphamvu, pelvis iyenera kutsitsidwa, zigongono zikukhudza miyendo, m'mimba, ikagwidwa moyenera, imapanikizidwa m'chiuno.

Chitani zolimbitsa thupi tsiku lililonse, m'mawa cham'mimba. Nthawi yocheperako kwa asana aliyense ndi masekondi 30, okwera ndi mphindi 2.

Kuchita masewera olimbitsa thupi

Zida zopumira za T2DM:

1. Khala mowongoka, khazikika m'mwamba, osayang'anira kupuma kwanu. Tengani exhale lakuthwa. Muyenera kukankha mpweya kuchokera m'mimba mwanu. Yang'anani kutalika kwa mpweya. Mu ntchito iyi, imatenga nthawi yayitali kuposa kupuma.
2. Pumulani kwambiri, mukupumira mphamvu. Pendekerani mutu wanu, yang'anani chibwano chanu, iyenera kukanikizidwa pachifuwa. Gwiritsani ntchito mpweya wanu, sungani minofu yam'mimba yanu kuti ikulowereni. Kwezani mutu wanu ndikupumira mumlengalenga. Bwerezani zolimbitsa thupi osachepera 5-8.
3. Inhale, tengani mutu wanu, exhale, tembenuzani thupi. Kupuma - kutambasula, ndi kuphipha - kupindika.
4. Pindani manja anu kumbuyo kwanu. Phukusi limatambalala, kenako pang'ono pang'ono. Ponya kumbuyo mutu wako, ukukulira khosi lako. Bwerezani magawo 5-2 opumira.
5. Gonerani kumbuyo kwanu ndikulandira kugogomeza kwamawondo anu, ndikuponyera mutu wanu kumbuyo kuti korona afikire pansi, ndikukoka zidendene kutsogolo. Samalani ndi chifuwa, chizitseguka kwathunthu.

Malangizo & zidule

Maupangiri angapo omwe angakuthandizeni kuti muyambitse zolimbitsa thupi zanu:

1. Kuchita makalasi moyang'aniridwa ndi mphunzitsi woyenerera amene amadziwa bwino matenda a shuga. Tsatirani malangizowo, tsatirani zonena za wotsogolera.
2. Yambani zazing'ono - kuyambira mphindi 15 mpaka 20, pang'onopang'ono kuwonjezera mphindi 1-2. Chifukwa chake thupi limayamba kuzolowera zolimbitsa thupi ndipo simudzakhala ndi vuto mutatha kulimbitsa thupi.
3. Ngati mungasankhe nokha kuphunzira nokha, mothandizidwa ndi maphunziro a kanema, muyenera kumakakumana ndi dokotala.
4. Tsatirani zakudya zoyenera ndi mndandanda wotsika wa glycemic.
5. Akatswiri amalimbikitsa kuphunzitsa tsiku lililonse, komanso kubwereza masewera olimbitsa thupi tsiku ndi tsiku.
6. Pewani zakudya zomwe zili ndi mafuta ambiri komanso mafuta a nyama.
7. Konzani tsiku losala kudya podyera komanso osadya pambuyo pa maola 19.
8. Tengani 3 magalamu a turmeric musanadye chilichonse, koma osapitirira katatu patsiku.
9. Siyani ndudu ndi mowa.
10. Ngati mukufunitsitsa kumaliza masewera olimbitsa thupi m'mbuyomu - chepetsani nthawi yayitali ndikusinthanso masewera ena.
11. Ngati mukumva kusowa bwino, siyimitsani maphunzirowo.

Mukapanda kuchita yoga

Yoga ndichizolowezi chabwino kwambiri chaku thupi komanso cha uzimu, koma pali nthawi zina zomwe simungathe kuzichita. Mndandanda wa zotsutsana:

• nthawi yapakati
• bondo
• kugaya chakudya
• kuvulala kwamchiberekero
• chophukacho chophukacho.
• kupsinjika kumatsikira pansi kapena pansi, ziyenera kukhala zabwinobwino.
• matenda a mtima.

Musanayambe kuchita yoga, pemphani kaye dokotala. Ngati matendawa atchulidwa, ndiye kuti masewera olimbitsa thupi amatha kukhala osathandiza. Mukamachita masewera olimbitsa thupi, yang'anirani mpweya wanu. Pitilizani kuwunika shuga wanu wamagazi ndipo musasiye kumwa mankhwala omwe dokotala wakupatsani. Zolimbitsa thupi ziyenera kuthandiza, koma sikuti ndi vuto loti ziwoneka. Yoga ndi mankhwala owonjezera omwe amagwiritsidwa ntchito molumikizana ndi mankhwala osokoneza bongo.

Gymnastics yoga ya matenda ashuga: 7 asanas

Kwa ambiri, yoga ndi njira yabwino yopititsira patsogolo thanzi lanu ndikupititsani kukhala atcheru. Awa ndi machitidwe olimbitsa thupi omwe kupanikizika kumatha. Masewera olimbitsa thupi molingana ndi njira ya yoga amathandizira kupirira ndi zovuta za matenda osiyanasiyana, kuphatikizapo mtundu II matenda a shuga.

Anthu omwe ali ndi matenda ashuga ayenera kukhala tcheru kuwunika shuga wawo wamagazi, kuyesa kupewa kuchuluka kwa shuga m'matupi awo. Kuperewera kwa kagayidwe kachakudya kumachitika chifukwa thupi silipanga insulin yokwanira kapena limagwiritsa ntchito timadzi tambiri.

Popanda insulini, shuga yemwe amalowa m'mitsempha yamagazi pakakimbidwa sangathe kulowa m'maselo amoyo a thupi monga momwe amafunira. M'malo mwake, kuchuluka kwa mafuta m'magazi kumawonjezeka, komwe pakapita nthawi kumakhala chifukwa cha zovuta zosiyanasiyana zaumoyo zomwe zimayambitsa kulumala ndi kufa.

Palibe chithandizo chamankhwala kapena chothandizira chomwe chilipo chomwe chilipo chomwe chimatha kuchiritsa munthu wamtundu woyamba wa II kapena wodwala II wodwala matenda a shuga. Komabe, ngati muli ndi matenda ashuga amtundu wa 2 mutha kukhala ndi moyo wabwino kwambiri, chifukwa chamadongosolo olimbitsa thupi komanso kuchita masewera olimbitsa thupi nthawi zonse.

Momwe kudya ndi masewera olimbitsa thupi kumathandizira ndi matenda ashuga

Kulimbikitsa shuga m'magazi ndiye vuto lalikulu kwa odwala matenda ashuga. Mu wodwala, wosankhidwa bwino, zakudya zopatsa thanzi, komanso zolimbitsa thupi m'njira zosiyanasiyana zimathandiza. Ngati mungayang'anire magazi anu moyenera, mupewe zovuta za matenda ashuga.

Zakudya zabwino komanso zolimbitsa thupi zimathandiza munthu:

• Kuchepetsa thupi
• Chepetsani cholesterol yoyipa
• Khalani ndi magazi abwinobwino.

Zakhala zikudziwika kale kuti zinthu izi zomwe zimakhala ndi moyo wathanzi zimathandiza kupewa zovuta zamtima ndi mitsempha yamagazi. Masiku ano, asayansi amalankhula za momwe kudya ndi maphunziro akuthupi zimathandizira odwala komanso kuchepetsa kufa kwa matenda ashuga ndi zovuta zake.

Dokotala woyenera amatha kudziwa ngati kuchita masewera olimbitsa thupi (a magulu osiyanasiyana) kuvulaza wodwala aliyense, chifukwa panthawi yolimbitsa thupi magazi amachepa. Kuphatikiza apo, ena odwala matenda ashuga ali ndi vuto la minyewa ya m'mapazi, kotero si masewera olimbitsa thupi onse omwe ali oyenera kwa iwo. Izi zikugwiranso ntchito ku yoga.

Anthu ambiri omwe ali ndi matenda ashuga amathandizidwa kukhala ndi moyo wabwino komanso kukhazikika pochita masewera olimbitsa thupi monga kuyenda (kuyenda), kusambira, kuphunzitsa zolimbitsa thupi ndi kutambasula. Pali mtundu wina wamaphunziro olimbitsa thupi omwe amapindulitsa kwambiri thanzi la odwala matenda ashuga, omwe amakambidwa munkhaniyi.

Kodi yoga ndiabwino bwanji kwa anthu odwala matenda ashuga?

Earthlings akhala akuchita yoga kwa zaka zoposa chikwi. Chikhalidwe chakale ichi chatchuka kwambiri mwatsopano, m'zaka zathu zino. Mwachitsanzo, ku America, chiwerengero cha akatswiri odziwa masewera a yoga chikukula pang'onopang'ono: mu 2012 panali anthu ngati 20 miliyoni, ndipo mu 2016 - kale amuna ndi akazi 36 miliyoni.

Yoga imakhala bwino chifukwa cha zinthu zotsatirazi:

Yoga Ikumva Kupsinjika

Mu magazini ya Psychoneuroendocrinology, zidanenedwa kuti yoga imatha kupititsa patsogolo kayendetsedwe kazinthu zingapo m'magazi a ubongo, pomwe kumachepetsa mulingo wamavuto omwe munthu amakhala nawo.

Izi ndizofunikira kwa odwala omwe ali ndi matenda a shuga, chifukwa zidakhazikitsidwa kale kuti kupsinjika, pakadali pano konse, kumatha kutenga nawo gawo pakukula kwa matendawa ndi zizindikiro zake, monga momwe buku la Diabetes Spectrum limanenera.

Yoga ndiwabwino wathanzi lamtima

Nkhani yolemba mu European Journal of Cardiovascular Prevention and Regencyitation inati "yoga ingakhale yopindulitsa" popewa matenda amitsempha yama mtima ndi magazi.

Yoga asanas amatha kusankhidwa molingana ndi kuthekera kwa wodwala komanso kukula kwake. Chifukwa chake, yogwiritsira ntchito yoga imawoneka bwino kwa iwo omwe akuyamba kumene kuchita nawo mphamvu zowonjezereka komanso kupirira. Kuphatikiza apo, mutha kuchita masewera olimbitsa thupi yoga ndipo nthawi zambiri kumawononga ndalama zambiri.

Yoga ndi matenda ashuga: kodi asayansi akuganiza chiyani?

Kafukufuku wambiri wachitidwa ndi atolankhani amatsimikizira kuti yoga ingalimbikitse thanzi la anthu odwala matenda a shuga m'njira zingapo.

Malinga ndi nkhani mu Indian Journal of Endocrinology and Metabolism, yoga imadziwika ngati njira yolimbikitsa komanso yothandiza yothandizira odwala matenda ashuga. Izi ndichifukwa:

• Anthu odwala matenda ashuga omwe amakonda kuchita yoga nthawi zonse amakhala kuti ali ndi moyo wabwino.
• Odwala amathandizidwa ndi njira yokwanira yogwiritsira ntchito yoga kuti athe kuwonjezera masewera olimbitsa thupi ndi kusintha kwina konse m'moyo watsiku ndi tsiku - zakudya zoyenera, machitidwe omwe cholinga chake ndi kuthana ndi kupsinjika, luso la kupuma.
• Kusintha kwina kochita masewera olimbitsa thupi molingana ndi njira ya yoga kumaphatikizira zolimbitsa thupi zomwe zimapangidwa kuti zilimbikitse mtima ndi mitsempha ya magazi (otchedwa "Cardio").

Nkhani mu Journal of Yoga ndi Physical Therapy inati makalasi a yoga opita mphindi 10 aliyense amathandizira ndikukhala bwino:

• Kuthamanga magazi.
• Kuthamanga kwa mtima ndi kuthamanga kwa magazi kwa diastolic.

Phunziroli silinali lalikulu, koma adawerengera momwe mayendedwe a yoga amapezekera odwala omwe ali ndi matenda ashuga akulu. Zinadziwika kuti yoga imaphatikizidwa bwino ndi mankhwala amtundu wamankhwala amtunduwu.

Yoga mawonekedwe othandiza kwa odwala matenda ashuga

Asanas osankhidwa (ma postures, masewera olimbitsa thupi) angathandize kukhala olimba, osinthika komanso osavuta kuthana ndi nkhawa komanso zomwe zimayambitsa. Kusintha konseku kumakhala ndi zotsatira zabwino pa moyo wa iwo omwe ayenera kukhala ndi matenda ashuga.

Asanas asanu ndi awiri, omwe atchulidwa komanso kufotokozedwa pansipa, ndi oyenera anthu omwe ali ndi vuto lililonse lamthupi komanso ngakhale omwe ali ndi vuto linalake lakuthupi. Mutha kuyambitsa makalasi a yoga odwala matenda ashuga mukangofunsa dokotala.

Pose Phiri - Tadasana

• Imani mowongoka, manja ali pa seams, miyendo imatha kupatula pang'ono, mutambasule zala zanu m'mbale.
• Mangani minofu ya m'chiuno mwanu, matako ndi m'mimba, kokerani minofu ya kumbuyo kwanu.
• Kokani m'mimba mwanu, kuwongola nsana wanu.
• Pumirani, dalitsani mikono yanu mmbali ndi m'mwamba, manja.
• Pumirani pang'onopang'ono ndikugwetsa mikono yanu. Asana uyu amathandizira luso la kuyima moyenera - ngati phiri losawonongeka.

Pose Pose Muzzle Down - Adho Mukha Shwanasana

• Imani pamiyendo yonse inayi, mutatsamira manja ndi mawondo.
• Pang'onopang'ono muziwongola mabondo anu, ndikuwonetsa m'chiuno mwanu ndikuwongola msana wanu momwe mungathere.
• Malowo azikuwoneka ngati zilembo zolakwika "V".
• Yang'anani kulumikizana kwa manja ndi miyendo pansi, kusuntha katundu wamkulu kuchokera m'manja mpaka kumapazi. Zidendene sayenera kukhudza pansi (rug).
• Imwani mpweya wa 5-10 m'malo awa a thupi.
• Pumulani, maondo anu pang'onopang'ono mpaka agwere pansi - mpaka poyambira.

Mwana Pose - Balasana

Asana iyi ndi yoyenera kupumula pakati pamagulu ena awiri ovuta komanso olimbitsa thupi olimbitsa thupi a yoga.

• Yambani ndikukhala pazidendene zanu. Mawondo ali pambali masentimita angapo.
• Pang'onopang'ono pezani mutu wanu pansi, ndikukhazikika m'mimba mwako. Ngati ndinu woyamba, ndiye kuti mutu suyenera kukhudza pansi.
• Pang'onopang'ono mutambasulire mikono yanu patsogolo, ndikuwakhudza pa rug kutsogolo kwa mutu.
• Sungani masekondi 10-20.
• Masulani msana ndi miyendo. Kupuma kwaulere, kutonthoza kuyenera kumveka.

Bridge Pose - Setu Bandhasana

• Poyambirira, gonani kumbuyo kwanu ndi mawondo oweramitsidwa ndipo zidendene zimakanikizidwa pansi (rug, mat), m'chiuno padera.
• Yambirani zidendene zanu ndikukweza pelvis yanu kuti msana wanu wam'mbuyo ndi m'chiuno musiyire kukhudza pansi.
• Mangani manja ndi mapewa anu kuti muthe kuzungulira pachifuwa chanu momwe mungathere. Gwiritsani ntchito minofu yam'mimba komanso matako.
• Pang'onopang'ono kubwerera ku poyambira pambuyo masekondi 20-30 oyimirira "Bridge".

Pank Pose - Kumbhakasana

• Malo oyambira: yang'anirani maondo, ma kanjedza omwe ali pansi pamapewa.
• Kwezani mawondo anu pamwamba pa mphasa, ndikukutengani mapazi anu ndikusamutsa zosefera kumapazi anu.
• Tikhazikitsa msana mu mzere wowongoka (bar, chipika), ndikugawa zovuta komanso kukweza m'mimba.
• Pambuyo masekondi angapo mu plank udindo, muyenera kupuma pang'onopang'ono.

Pose Mtengo - Vrikshasana

• Asana amachitidwa ataimirira. Choyamba muyenera kuyimirira pamalo a phirilo (tadasana), omwe afotokozedwa pamwambapa.
• Timayimirira ndi chithandizo pamapazi amiyendo yakumanja. Pankhaniyi, phazi lakumanzere limakanikizidwa kumanja pansi pa bondo, molunjika pansi, zala zimayendetsedwa pansi.
• Manja afika. Manja atha kulumikizidwa pamwamba pamutu kapena pamlingo wa chifuwa chapamwamba (mawonekedwe apempherowo).
• Kupuma wogawana, gwiritsani asana kwa masekondi angapo, kenako pumulani.
• Tikubwereza asana ndi chithandizo osati kumanja, koma kumanzere kumanzere.

Pose Akufa - Shavasana

• Gonerani kumbuyo kwanu, mukutambasulira miyendo yanu kumtunda ndi kumbuyo, manja.
• Yesani kumasuka ndi thupi lanu lonse. Potere, inhale ndi mphuno yanu, ndi kutuluka ndi pakamwa panu.
• Malizani zozungulira zolimbitsa thupi ndi mphindi 10 zokupumulirani (maimidwe a munthu wakufayo ndi oyenera izi).

Osawopa kusintha

Anthu osiyanasiyana ali ndi deta yosiyanasiyana ya kuthekera ndi kuthekera. Yoga asanas ikhoza kusinthidwa nokha. Oyamba sayenera kuyesa zovuta popanda kuyang'aniridwa ndi wophunzitsa, yemwe upangiri wake uyenera kutsatiridwa (komanso malingaliro a dokotala).

Kuphulika kuti muchepetse ludzu lanu ndiyofunika. Ngati pali zovuta pakusungitsa masewera olimbitsa thupi, gwiritsani ntchito khoma lachipinda kapena kumbuyo kwa mpando kuti muwonjezere thandizo (kwa oyamba ndizofunikira).

Yoga ya matenda ashuga: asanas angathandize? (ZITHUNZI)

Matenda a shuga amayang'anira moyo wamunthu, kuphatikizapo zolimbitsa thupi. Koma iwo, malinga ndi madotolo, amatha kuthetsa vuto la odwala matenda ashuga. "Kusuntha kulikonse komwe kumakhudzana ndi minofu pantchito kumapangitsa kuti shuga ayambe magazi. Chifukwa chake, mulingo wake umachepetsedwa, ”akufotokoza Olga Boyarkina, endocrinologist ku Atlas Medical Center.

Chifukwa chiyani yoga imagwira ntchito pa matenda ashuga

Yoga ndiwopindulitsa kwambiri mitundu yonse ya odwala matenda ashuga, malinga ndi akatswiri azaumoyo aku India. Kuyesa kwawo kunatsimikizira kuti gulu la anthu omwe akhala akuchita zamasiku 90 anali ndi shuga wotsika kwambiri. Imakhazikitsanso kulemera, kuthamanga kwa magazi ndi cholesterol.

Malinga ndi akatswiri ena, munthu akhoza kupeza zofananazo pochita zotchedwa lotentha, kapena la bikram yoga. "Pogwiritsa ntchito pafupipafupi, imayambira njira yodziyeretsera ndi kusinthanso thupi, imathandizira kugwira ntchito kwa ziwalo zamkati, kuphatikizapo kapamba," akutero Bikram Chowdhury, Woyambitsa Bikram Yoga School, mlendo wamkulu wa Seminar Yoyamba ya Moscow Bikram Yoga. "Izi zimathandizidwa osati ndi asanas okha omwe amagwira ntchito yolimbitsa thupi komanso kupindika thupi, komanso kutentha kwamphamvu m'makalasi momwe makalasi amachitikira."

Komabe, mkhalidwe wa anthu omwe ali ndi matenda ashuga amatha kuthandizidwa ndi makalasi ndi yoga iliyonse. Pangakhale njira yoyenera yopumira komanso ma seti oyenerera. "Chinsinsi cha chipambano ndi pranayama, kupuma, bendiha ndi kupotoza asanas," akutero Anna Kabanichy, mphunzitsi wa hatha yoga studio Yoga Class. "Zimathandizira kupanga insulin yokwanira kuti ilamulire kuchuluka kwa shuga mthupi, komanso kusintha mtundu wa endocrine." Zinthu zonsezi zili muvuta wathu, zomwe tikuwonetsani lero. ”

Yoga kwa odwala matenda ashuga: Masewera Olimbitsa Thupi

- Chitani zovuta za asanas modekha tsiku lililonse, kuchita masewera olimbitsa thupi (uddiyana-bandha) - tsiku lililonse (m'mawa m'mimba yopanda kanthu komanso musanagone).

- Musanachite izi, pangani zojambula zotentha kapena zowonjezera za Surya Namaskar.

- Gwirani asana aliyense wa Masekondi 30-120 mpaka mukufuna kutuluka. "Pumirani modekha ndikumasuka kutseka maso anu pantchito zina: izi zikuthandizira kuyang'ana pa ntchito ya ziwalo zamkati," akulangira Anna Kabanichy.

Ardha Matsyendrasana (kusiyanasiyana)

Yoga kwa odwala matenda ashuga okhala ndi mtundu woyamba 1 ndi mtundu wa 2 shuga: shuga ndi mafuta ochepetsa mphamvu ya cholesterol

Kalasi yokhazikika ya yoga imachotsera matenda osiyanasiyana, kuphatikizapo kunenepa kwambiri, matenda oopsa, mavuto amtima ndi msana. Kuphatikiza masewera olimbitsa thupi monga kupuma komanso asanas amathandizira kutsitsa shuga m'magazi, kutsitsa cholesterol mwa anthu omwe ali ndi matenda a shuga a 2, matenda amtundu wa 1 akukonzedwanso.

Monga mukudziwa, anthu odwala matenda ashuga m'miyoyo yawo yonse amakhala moyo wina, kuphatikizapo kuphatikiza kuchita zolimbitsa thupi. Malinga ndi madotolo, kusuntha kulikonse komwe kumayambitsa ntchito kwa minofu, ndichifukwa chake glucose amachokera m'magazi. Izi zimadzetsa kuchepa kwa shuga ndikuwongolera mkhalidwe wa wodwalayo.

Yoga ya matenda ashuga ndizothandiza kwambiri. Zochita zoterezi zimapangitsa kuti pakhale kuchuluka kwa insulini, yomwe imakupatsani mwayi wambiri wamagazi m'magazi, imapangitsa magwiridwe antchito a endocrine. Chachikulu ndikusankha kuphatikizika koyenera ndikuchita masewera olimbitsa thupi kupuma.

Kodi yogawa matenda ashuga ndi chiyani?

Yoga kwa odwala matenda ashuga amawona ngati njira yothandiza kwambiri kukonza thanzi. Ku yoga, muyenera kutsatira zakudya zoyenera komanso kuchita masewera olimbitsa thupi nthawi zonse.

Zida zolimbitsa thupi zimasankhidwa mutakambirana ndi adokotala, izi zikuthandizani kuti mudziwe chomwe chimayambitsa vuto la ziwalo zamkati ndikulemba moyenera zochitika.

Kuchita masewera olimbitsa thupi a yoga pafupipafupi kumabweretsa zotsatirazi zabwino:

• Ikumva kupsinjika mthupi lonse,
• Amasintha magazi,
• Amasinthasintha mamvekedwe a ziwalo zam'mimba, amasintha chimbudzi,
• Imayendetsa kapamba,
• Imayambitsa mathero a mitsempha mu impso ndi kumbuyo,
• Amachepetsa mawonekedwe amafuta pamimba, amachotsa cholesterol,
• Kuonjezera mphamvu zonse za thupi,
• Zimasintha mkhalidwe wamaganizo wamunthu.

Poyamba, wodwala, ngati ali ndi matenda a shuga a mtundu wachiwiri, amatha kuchita masewera olimbitsa thupi pogwiritsa ntchito mankhwala, koma pakatha miyezi itatu mlingo wa mankhwalawo umachepetsedwa ndikuchepetsedwa. Kutengera malamulo onse, wodwala matenda ashuga amatha kusiya mankhwala osokoneza bongo.

Mutha kuchira kuchokera ku mtundu woyamba wa 2 ndikuyambitsa matenda ashuga a 2 ndikuwongolera mkhalidwe wanu ndi matenda ashuga a 2 pambuyo pa miyezi iwiri mpaka itatu yogwira ntchito. Izi zimabwezeretsa kapamba, zimasintha kagayidwe, ndipo zimachepetsa shuga ndi mafuta m'thupi. Zotsatira zake, zizindikiro za munthuyo zimatheratu ndipo odwala matenda ashuga akumva bwino.

Mukamachita masewera olimbitsa thupi, ndikofunikira kuwongolera kuchuluka kwa shuga m'magazi. Ngati gawo limodzi la kuchuluka kowopsa kwa shuga likuwoneka, ndikofunikira kukaonana ndi dokotala ndikusintha zovuta zina. Pulogalamu yapadera yapangidwa kwa odwala matenda ashuga, omwe amatchedwa Kalmyk yoga. Komabe, muyenera kudziwa momwe kudzipereka kwakuthupi koteroko kumakhudzira shuga wa magazi.

Mutha kudziwa zambiri za njirayi muvidiyo.

Yoga Yoyambirira Imayambitsa Matenda A shuga

Otsatirawa ndi asanas komanso masewera olimbitsa thupi omwe amapangitsa kuti shuga azikhala ndi mafuta ochepa komanso kuti magazi ochepa azichepa.

Kuphunzira njira ya nauli kuyenera kuchitika m'njira zingapo, pang'onopang'ono kuchuluka kumakhala kofunikira. Zochita zolimbitsa thupi zimachitidwa pamimba yopanda kanthu. Nthawi yomweyo, kusiyana kwakukulu kwa maola angapo kuyenera kudutsa kuchokera pakudya.

Ndikofunikira kuchita asanas omwe amakhudza mwamphamvu m'mimba. Izi zikuphatikizapo machitidwe a padma mayurasana, mayurasana. Pakukhudzidwa kwambiri kwa kutsogolo kwa thupi, kusinthidwa mwakuzama kwa urdhva dhanurasana, utrasana umagwiritsidwa ntchito. Ma bend oyang'ana kutsogolo amalimbikitsidwanso m'njira yosinthira kwa agni stambhasana, yoga mudra.

1. Kumbuyo kuliwongola ndipo mutu umakoka m'mwamba, ndikupumira m'mwamba mosasunthika ndikupumira kwambiri, ndikutulutsa mpweya mothandizidwa ndi pamimba. Ndikofunika kulingalira kuti kupuma kumakhala kotalikirapo kuposa kutulutsa. Kuchita masewera olimbitsa thupi kumachitika mkati mwa mphindi 5-20. Kusunthika kotereku kumathandizira kuyeretsa kwamkati pamlomo, kumasula thupi lakumtunda.
2. Inhale mozama ndipo exhale kwambiri. Mutu umawerama, chibwano chimakanikizidwa pachifuwa. Munthu amakhala ndi mpweya, amalumikizira m'mimba ndikutulutsa minofu yam'mimba. Pakakhala chikhumbo chofuna kupuma, mutu umadzuka ndipo munthu akupumira mpweya. Kuchita masewera olimbitsa thupi kumachitidwa maulendo 6 mpaka 8. Izi zimatsuka thupi la kuchulukana ndikuwongolera magwiridwe antchito am'mimba, koma kulimbitsa thupi kumapangidwa chifukwa cha matenda oopsa komanso matenda a mtima.
3. Kuti muchite zopindika zosavuta mukakhala kumbuyo, kumbuyo kumawongoka. Munthu amakhala mkati ndipo amafika pamutu pake. Pakupumira, thupi limazungulira. Pakupuma kulikonse, thupi limatambasuka, ndipo mpweya uliwonse umapindika. Kuchita masewera olimbitsa thupi kumachitika m'njira zosiyanasiyana panthawi ya kupuma kwamiyeso ya 5-7.
4. Kuchita masewera olimbitsa thupi kumawulula dera lachithunzi. Manja akuvulala kumbuyo kwa chifuwa, chifuwa chimatukulira kumbuyo pang'ono. Nthawi yomweyo, mutu umaponyedwa pang'ono, minofu ya khosi imakulitsidwa. Imachitidwa mkati mwa mizere ya kupuma ma 3-5.
5. Defence imalipidwa ndikatsamira chamtsogolo, kumbuyo nkolunjika. Mutu watambalala. Kenako pitani pa bala ndikulimbikitsa kwambiri. Mimba imakhala yolimba, miyendo imakhala yotupa. Malo amathandizira kupumira kwamizere 4-5. Manja atapinda mikono mopindika pang'ono, pamenepa munthu amayenda maulendo 4-5. Pambuyo pake, muyenera kukankha, kutambasulira minofu ya msana.
6. Amakhala ndi galu, miyendo ndi manja amawongoka, nkhope yake imatengera pachifuwa. Chingwe cha mchira chimatambasukira kumbuyo ndikukwera, minofu yam'mbuyo yamiyendo yotambasuka, zidendene zimayenera kuterera pansi. Muyenera kutsatira. Kuti msana usagwire, mzere wowongoka uyenera kudutsa thupi lonse. Mutu ndi khosi zimasowa mpumulo. Kuchita masewera olimbitsa thupi kumachitika panjira ya 4-5 yopuma.
7. Mwamuna amayimirira pamphepete mwa mphasa, amagwada pa mawondo ndi m'chiuno, kutsitsa pelvis mpaka milingo ya mawondo. Mimba imayenera kuyikidwa m'chiuno, manja atakweza mtsogolo mpaka m'mwamba, zofanana pansi. Chingwe cha mchira chimayenera kupita pansi, pansi pake. Ngati mtundu wovuta kwambiri wachita, manja amawongolera, thupi limadzuka, masamba amatsika. Chifukwa chake, manja ayenera kupitiriza thupi. Kuchita masewera olimbitsa thupi kumachitika pang'onopang'ono mikwingwirima 5-8.
8. Pitilizani kutulutsa. Thupi limakhazikitsidwa kumanja, chigono chakumanzere chimayamba kumbuyo kwa bondo lamanja. Chitani inhalations ndi ma pulamu atatu, kenako ndi kuwongolela ndi kubwerera kumalo omwe mwalongosoledwa kale. Kachiwiri kochita zolimbitsa thupi kuchitidwa mbali inayo, mbali zimasinthidwa kawiri kapena katatu.
9. Kuti mutambule kutsogolo kwa thupi, chiuno chimakankhira kutsogolo. Miyendo iyenera kukhala yolimba kuti chifuwa ndi m'mimba zizitukuka kutsogolo komanso m'mwamba. Khosi ndi mutu ziyenera kukokedwa pang'onopang'ono. Kuti athe kulipirira, adasunthira kutsogolo, pomwe zala zili zokhoma.
10. Mwamuna amakhala pa chiguduli, amawongola nsana wake, miyendo imawongoledwa ndikugona patsogolo pake. Mendo wamanja ukugwada pa bondo ndi m'chiuno molumikizana, phazi limatsata bondo lamanzere. Miyendo yakumanzere imagwada, phazi lake liyenera kukhala pafupi ndi boti lamanzere. Mpweya umatengedwa, ndipo korona amakula, ndikupumira, thupi likufalikira. Momwe mumapumira komanso kutulutsa mpweya mobwerezabwereza mobwerezabwereza 4-5, pambuyo pake kuchita zolimbitsa thupi kumachitika.
11. Wodwalayo amapuma kumbuyo, natambasulira mutu wake ndikugwira korona wamunsi pansi. Chifuwa chizitseguka momwe mungathere. Miyendo iyenera kukhala yolimba, miyendo yotambasuka, zidendene zomwe munthu amatambasulira kutsogolo. Izi zimalimbitsa minyewa yam'mimba, imasintha bwino mawonekedwe, imathandizira khungu, imasintha kusamba.

Kuti atembenukire atagona, bondo lamanja liyenera kukokedwa kumalo a chifuwa ndikuyang'ana mbali yakumanzere.

Dzanja lamanja limafikira mbali, maso amawoneka m'chigawo cha dzanja lamanja. Kuchita masewera olimbitsa thupi kumachitika mbali inayo, pambuyo pake thupi lonse limapumula.

Ichi ndiye gawo lalikulu la masewera olimbitsa thupi omwe amatha kuchitidwa mosavuta musanakonzekere thupi. Komabe, pali machitidwe ena ovuta omwe amathandiza kuthana ndi matenda ashuga.

Kupotoza kumathandiza kwambiri pakhungu lamkati, momwe iwo amathandizira vatayanasana, yoga dandasana, ndi ashtavakrasana.

Kusintha kotuluka ndi kutuluka kwa magazi, gwiritsani ntchito malo ozungulira thupi, pomwe kuli kofunikira kuchita padmasana.

Malangizo Olimbitsa Thupi

Ayurveda, matenda monga matenda a shuga, amawonedwa ngati kuphwanya kagayidwe kamadzi. Pankhaniyi, ndikofunikira kubwereza zakudya, kupatula mbale zonse zomwe zimakhala ndi cholesterol, mafuta a nyama. Kuphatikiza ndikofunikira kukumbukira index ya glycemic kuti muchepetse shuga.

Ndikulimbikitsidwa kuti kamodzi pamasiku asanu ndi awiri mumatsitsa thupi, panthawiyi, muzikhuta ndi masamba ndi zipatso mothandizidwa ndi masaladi. Ndikofunika kuti musamadye chakudya pambuyo pa maola 19 kuti musinthe pang'ono pang'onopang'ono pazakudya zoyenera. Mutha kudya masamba kapena zipatso zochepetsa shuga. Masiku ano, pali zakudya zam'mbali zingapo za odwala matenda ashuga komanso oyambira maphunziro, motero, palibe zovuta pakudya.

Ndi mankhwala omwe ali ndi kukoma kowawa, mutha kuwongolera kuchuluka kwa shuga m'magazi. Njira imodzi yochepetsera shuga ndi turmeric. Ndi bwino kumamwa musanadye katatu patsiku kwa magalamu atatu. Izi zithetsa mkhalidwe wa odwala matenda ashuga.

Ndikofunikira kusiyiratu kugwiritsa ntchito zakumwa zoledzeretsa, khofi ndi kusuta, izi zithandizira njira yochiritsira ndikupangitsa chakudya chamagulu kukhala chothandiza.

Popeza anthu omwe ali ndi matenda amtundu wa 1 komanso mtundu wa 2 sangadye maswiti ochuluka, nthawi zambiri amakhala ndi vuto la kusowa kwa timadzi tomwe timatchedwa ma hormone a chisangalalo. Ndizovuta kwambiri kwa anthu achikulire omwe adapeza zosasangalatsa m'miyoyo yawo yonse, kotero sangathe kumva bwino komanso chisangalalo. Chifukwa chake, masewerawa ndi othandizira kuphunzira thupi lanu, kuphunzira za momwe akumvera, kukhutitsidwa ndi moyo, chisangalalo ndi thanzi.

Kanema yemwe ali munkhaniyi akuwonetsa masewera olimbitsa thupi omwe ngakhale oyamba akhoza kuchita.

Momwe mungayambire yogwiritsira ntchito shuga

Musanalowe nawo pulogalamu yamasewera olimbitsa thupi mu masewera a yoga, zingakhale bwino kufunsa dokotala. Kuti makalasi a yoga apambane, muyenera kukumbukira izi:

Njira iliyonse yochita zolimbitsa thupi, makamaka ngati thanzi silili mwadongosolo, poyamba ndiyeso yovuta. Kupitilira apo, kudziunjikira kumatanthauza kudzipweteka kapena kukhumudwitsidwa ndikusiya makalasi.

Momwe yoga ingathandizire ndi matenda ashuga

Makalasi a Yoga akhoza kukhala othandiza ngati kuthamanga ndi kupalasa njinga. Maphunziro a Yoga amathandizira kuchepetsa shuga, kuthamanga kwa magazi. Yoga ingalimbikitsidwenso ngati njira yachangu yochepetsera kupsinjika, komwe kumayambitsa kuchuluka kwa shuga m'magazi, komwe kumatha kubweretsa zovuta mtsogolo.

Kuphatikiza apo, makalasi a yoga amalimbitsa ntchito yam'mapapo, asangalale, kusintha kugona ndi moyo wonse. Yesani kudziwa izi 10 zosavuta za yoga zomwe ndi zothandiza mtundu wa matenda ashuga a 2.

Kupumira mwakuya kapena malo a lotus.

Oyenera oyamba kumene.

Phindu. Ubwino wakuchita izi ndikuti kupuma kwambiri kumapangitsa kuti magazi azikhala ndi mpweya wabwino, kusintha magazi. Izi zimathandizira kuthetsa nkhawa komanso kupsinjika, kumachepetsa mantha.

Khalani pamalo abwino. Tambasulani msana wanu ndikuyang'anitsitsa msana wanu. Mangani miyendo yanu m'mawondo ndikuyika manja anu pa iwo ndi manja anu mmwamba. Kokani m'mimba pang'ono. Bweretsani masamba ndi phewa lanu. Sungani chibwano chanu pansi. Tsekani maso anu.

Pumulani mozungulira mwachizolowezi, kumvetsera ndikuwona kupuma kwanu komanso kutulutsa kangapo.

Kenako pumira kwambiri kudzera pamphuno yanu. Pa nsonga ya kudzoza, gwiritsani ntchito mpweya wanu, kuwerenga m'maganizo mpaka asanu. Kutulutsa pang'onopang'ono kudzera pamphuno, kumasula mapapu anu amlengalenga. Bwerezani izi maulendo 10.

Mukamaliza kutulutsa kotsiriza, phatikizani dzanja lina mpaka mumve kutentha ndikudziyikira. Ndi kuyenda pang'ono, chotsani manja anu m'maso ndikutsegula pang'ono pang'ono.

Khanda lakhanda

Oyenera oyamba kumene.

Phindu. Zochita za mwana zimathandiziratu kupsinjika ndi kutopa. Imalimbitsa m'chiuno, matako ndi miyendo yotsika, imachepetsa nkhawa kumbuyo ndi khosi. Izi zimakuthandizani kuti mutambasule pang'ono minofu yanu, ndikuchepetsa kutopa ndi kupweteka komwe kumakhalapo pakukhala nthawi yayitali.

Kuti muwonjezere kuwonjezerapo, mutha kuyika pilo, bulangeti lokutidwa, lozungulira pansi pamphumi panu.

Tengani mphaka ndi kugwada. Kwezani matako anu ku zidendene, pang'ono pang'ono pang'ono m'chiuno mwanu.

Tambasulani manja anu molunjika, mutambasulire msana, ngati kuti mutambasulira manja anu ku chinthu china ndipo mukufuna mufikire.

Ngati mwadziwa kale masewera a yoga kapena masewera aliwonse olimbitsa thupi, tsitsani ndi mphumi yanu pansi. Manja safunika kukokedwa, ingokokerani kutsogolo. Kupuma kumakhala, ngakhale pang'ono.

Khalani pamalo oyendera mizere 5 mpaka 10 yopumira.

Mukatuluka pa inhalation, khalani mmwamba, ndikuwongola msana wanu ndikukweza manja anu mmwamba. Pamene mukutuluka, tengani mikono yanu pansi.

Zoyipa: kuvulala bondo, kutsekula m'mimba.

Chiwopsezo

Oyenera oyamba kumene.

Phindu. Kuyeserera kosavuta kumeneku kumapumula, kumachepetsa, ndikuwongolera kugaya. Kuphatikiza apo, izi ndizothandiza kwa aliyense yemwe ali ndi zowawa m'mawondo, akuvutika ndi gout, omwe ali ndi chidendene. Ngwazi ya pose imathandiza ndi zowawa kumapazi ndi miyendo.

Ngwaziyo imasinthananso ndi gawo lotchedwa Kanda, lomwe limakhala pafupifupi masentimita 50 kuchokera kumunsi kwa msana, molingana ndi chizolowezi chakale cha Ayurveda, limatchedwa kuti gawo la mitsempha yopitilira 72,000.

Imani m'malo amphaka. Pindani mphasa ya yoga pakati pa mawondo. Izi zimawonjezera chilimbikitso kwa mawondo.

Tsitsani matako pakati pa zidendene zomwe miyendo imafunikira kufalikira kotero kuti mtunda pakati pa zidendene ndi pafupifupi 35 cm. Sikoyenera kupsinjika ndikukoka kumbuyo, kuwongola molingana. Ikani manja anu pamaondo anu, manja. Tsekani maso anu, ngakhale kupuma. Khalani m'malo amenewa pafupifupi mphindi zitatu.

Kuti muwonjezere zina, mutha kuyala pilo yaying'ono kapena wokutidwa ndi bulangete pansi pa matako anu. Malo omwe akufotokozedwayi ndi chosavuta chosinthika.

Oyenera oyamba kumene (osinthidwa).

Phindu. Izi zimalimbitsa bwino minofu ya kumbuyo, msana, imalimbikitsa ziwalo zoberekera, imathandizira kupweteka msambo, imachepetsa kupsinjika ndi kutopa. Poyamba, zingakhale zovuta kukweza m'chiuno. Kuti zitheke, ikani bulangeti pansi pa matako.

Ngati ndizovuta kufikira m'chiuno, gwiritsani ntchito zingwe zapadera za yoga kapena china chilichonse kuti mufike m'chiuno.

Bodza pamimba yako. Koma m'lifupi mapewa. Gwadani mawondo ndikugwira maapewa ndi manja anu.

Pumirani kwambiri ndikukweza chifuwa chanu. Onani ndi maso anu nthawi ina patsogolo panu. Pumirani kwambiri zomwe zimapangitsa minofu yanu kuti ipumule.

Gwirani izi pamasekondi 20-30. Kutulutsa ndi kuchepetsa miyendo ndi mikono yanu pansi. Pumulani.

Contraindication Kuthamanga kwambiri kwa magazi kapena kuchepa kwa magazi, matenda a hernia, khosi ndi msana, kupweteka kumbuyo, kupweteka mutu, migraines, kapena kuchitidwa opaleshoni yam'mimba kwaposachedwa. Simungathe kuchita izi nthawi yapakati.

Lakhoma lakhalira kapena birch

Wapakatikati Ngati ndinu woyamba, ndiye kuti achite izi motsogozedwa ndi katswiri.

Phindu. Maso a phewa, kapena monga amatchedwanso birch, amawongolera chithokomiro, chomwe chimayendetsa magwiridwe antchito a ziwalo zambiri, kuphatikiza kugaya chakudya, dongosolo lamanjenje, ndi dongosolo la kubereka. Zimakhudzanso kagayidwe ndi kagwiridwe ka ntchito ya kupuma.

Izi zimathandizanso msana, zimayenda bwino pakuthamanga kwa magazi, zimakhudza dongosolo lamanjenje ndi thanzi lonse.

Kuti zitheke, nthawi yoyamba yomwe mutha kuyala bulangeti kumbuyo kwanu kapena kuyika phewa pafupi ndi khoma. Bodza pafupi ndi khoma. Mutu umalunjikidwa kukhoma.

Tsopano kwezani miyendo yanu pang'onopang'ono ndikuwongola. Muzigwetsa pansi pelvis pansi. Manja amathandizira kumbuyo.

Kulemera kwa thupi pamenepa kuyenera kukhala pamapewa, osati pakhosi. Zowongolera zizikhala zofanana mbali zonse.

Pumirani nthawi yayitali. Khalani pamalo amenewa kwa nthawi yayitali. Kenako tsitsani miyendo yanu ndikubwerera pamalo apamwamba.

Contraindication Kuvulala kwa khosi, msana, msana, kuthamanga kwa magazi.

Izi zikuthandizanso. Chitani masewera olimbitsa thupi motsogozedwa ndi wophunzitsa.

Phindu. Ulimi wa pose umasintha kukhazikika, makamaka kwa iwo omwe ayenera kukhala tsiku lonse.

Imalimbikitsa chithokomiro, mapapu, ziwalo zam'mimba.

Bodza pansi. Gwadani mawondo anu, kenako kuwongola m'mbuyo. Manja amagona molunjika thupi. Pumirani kwambiri.

Gwiritsani izi kwa masekondi 15-20.

Mukamachoka pamalopo, kwezani miyendo yanu, kwezani pang'onopang'ono pansi, ndikuchirikiza m'chiuno ndi manja anu.

Mlatho wotseka

Oyenera oyamba kumene

Phindu. Izi zikuyenda bwino zamagazi, zomwe zimakuthandizani kuti muzitha kuthana ndi mavuto. Amapuma komanso kukhudza bwino dongosolo logaya chakudya, kumachepetsa zizindikiro za kusamba. Imalimbitsa minofu ya khosi ndi msana.

Bodza kumbuyo kwako. Miyendo ili yowerama mawondo, mapazi amapumira pansi, mtunda pakati pa mapazi ndi masentimita angapo. Bweretsani mapazi anu pafupi ndi matako anu.

Manja agona m'chiuno. Inhale ndi exhale chokweza pelvis pansi ndikukuta msana wanu momwe mungathere. Sungani mutu ndi mapewa anu pansi.

Pumirani mofulumira kwambiri ndipo gwiritsitsani masekondi 15 mpaka 20.

Contraindication Kuvulala kwa khosi ndi msana.

Tsekani kukhala ndikupotoza kapena kupotoza mutakhala

Oyenera oyamba kumene.

Phindu. Izi zimawonjezera mphamvu zam'mapapu, zomwe zimakupatsani mwayi kuti mulowetse mpweya ndi kulandira mpweya wambiri. Amathandizanso msana ndikuthandizanso kupweteka kumbuyo.

Khalani pansi miyendo yanu itadutsa patsogolo panu. Wongoletsani msana wanu.

Ingani chidendene cha phazi lanu lamanzere ndikuyiyika pafupi ndi ntchafu yanu yamanja. Ikani dzanja lanu lamanzere patsogolo pa phazi lanu lakumanzere. Bweza dzanja lako lamanja.

Tembenuzani mutu wanu kumanja. Gwirani izi pang'onopang'ono komanso kupumira kwamphamvu.

Pang'anani pang'onopang'ono ndi kubwereranso mbali inayo.

Yomweyo ingogwiritsani ntchito ngati palibe kusinthika sikutheka. Mtundu wopepuka womwe umakulolani kuti mutambasule minofu yanu: khalani pansi ku Turkey. Ndi dzanja lanu lamanzere, gwira bondo lamanja. Dzanja lamanja lili kumbali ndipo limatembenuka pang'ono kumbuyo kwa nsana. Tembenuzira dzanja ndi khosi kumanja. Kenako bwerezaninso njira ina.

Contraindication Ngati mukuvulala kwam'mbuyo, pitilirani ndi mosamala.

Patsogolo panu

Phindu. Izi zimalimbikitsa kuyenda kwa magazi kunkhope, zimathandizira kukonza ntchito zam'mimba, kumalimbitsa minofu ya m'chiuno ndi kumbuyo.

Khalani pansi ndi miyendo yanu mowongoka. Ikani manja anu pamapazi, nkhope pansi. Pumirani kwambiri kwinaku mukutulutsa mtsogolo. Ndi mpweya uliwonse, tsamira pang'ono mpaka mutatha kutenga zala zanu zazikulu ndi manja ndikusindikiza mutu wanu kumapazi anu. Gwirani izi kwa masekondi 15-20 ndikubwerera pamalo oyambira.

Contraindication Chitani zinthu mosamala ndi ululu wammbuyo komanso kuvulala kwa msana.

Patulani mabodza opotoza kapena kupotoza mabodza

Oyenera oyamba kumene.

Phindu. Izi zimakuthandizani kuti mutambasule minofu ya msana, muchepetse nkhawa komanso kupsinjika.

Bodza pansi kumbuyo kwako. Manja afalikira. Mutu ndi mapewa zikakanikizidwa pansi.

Gwadani mwendo wanu wamanja ndikulunga ndi mwendo wanu wamanzere. Sinthirani mutu wanu kumanja nthawi yomweyo. Osadula mapewa anu pansi.

Muyenera kumva kutambalala m'chiuno, m'maso mwa manja. Gwirani izi m'malo opumira angapo.

Tulukani pang'onopang'ono potembenuza mutu wanu ndikungobwerera.

Contraindication Chitani zinthu mosamala mukamavulala msana.

Mukamachita masewera olimbitsa thupi a yoga, nthawi zonse muziwongolera shuga. Makalasi a Yoga sachotsedwa msanga kumwa mankhwala omwe dokotala wawapatsa.

Makalasi a Yoga amatha kuchitidwa m'mawa kapena madzulo kuyambira mphindi 40 mpaka ola limodzi. Zimakhala zovuta kuchita poyamba, makamaka ngati pali kusinthasintha kwa thupi. Chifukwa chake, yambani kuchita masewera olimbitsa thupi, kukhala m'mbali iliyonse kwa masekondi angapo, ndipo pang'onopang'ono kuwonjezera nthawi yankhonya.

Mukamachita yoga, nthawi zonse muziyang'ana kupuma kwanu.

Yoga ya matenda amtundu wa 1 shuga: mapindu omwe analimbikitsa asanas

Polimbana ndi matenda okoma, njira zosiyanasiyana zimagwiritsidwa ntchito. Ichi ndi chakudya chapadera, komanso masewera olimbitsa thupi, mankhwala. Yoga ndi othandiza pa matenda ashuga amtundu 1. Ma asanas osiyanasiyana amachitidwa mu mtundu wopepuka.

Ndi chithandizo chawo, dongosolo lamanjenje limasinthidwa. Zomwezi zimayendera endocrine. Ntchito ya mtima imayenda bwino, zotengera zimalimbitsa. Minofu yamafuta imawotchedwa, njala imasowa. Kuphatikiza apo, magwiridwe antchito am'mimba amabwezeretseka.

Aliyense akhoza kuphunzira yoga payekha kapena mkalasi ndi wophunzitsa.

Malangizo Othandiza

Zochita zolimbitsa thupi zimachitika mkati mwa kotala la ola - mphindi 30. Mitundu yamakalasi imasankhidwa payokha. Masabata asanu ndi limodzi atayambika makalasi, pamakhala kusintha kwamphamvu kwa odwala matenda ashuga, mosatengera zaka ndi gawo la wodwalayo.

Chifukwa chochita zolimbitsa thupi, madzi ambiri amatayika. Chifukwa chake, ndikofunikira kumwa madzi okwanira patsiku.

Anthu omwe ali ndi matenda okoma amtundu 2 kapena oyamba amakonda matenda. Chifukwa chake, mutatha kuchita masewera olimbitsa thupi, muyenera kusamba posamba.

Kuyang'aniridwa makamaka kuyenera kulipidwa malinga ndi miyendo. Nsapato siziyenera kuphwanya, msoko wolimba suyikitsidwa m'masokisi. Kupanda kutero, maonekedwe a scuffs ndi zilonda mwina.

Munthu akachita yoga, ndikofunikira kusintha zakudya. Zomwezi zimagwiranso ntchito pa insulin Mlingo ngati wodwala ali ndi mtundu woyamba wa matenda ashuga. Pofuna kuthana ndi chiwopsezo cha hypoglycemia, kudya mwachangu kapena chakudya kunayenera kutengedwa musanayambe kuchita masewera olimbitsa thupi. Ndi masewera olimbitsa thupi pafupipafupi, muyenera kusintha zakudya, kuwonjezera zakudya zopatsa mphamvu.

Kuti mukwaniritse zochizira zambiri za yoga, muyenera kuphatikiza mosiyanasiyana.

Mapindu a yoga polimbana ndi matenda ashuga

Kusankha njira yachikhalidwe yochizira matenda ashuga, munthu ayenera kutsatira zakudya, kusintha moyo wake. Kuphatikiza apo, zolimbitsa thupi ziyenera kuyesedwa. Kulimbana, kutengera mtundu wa matenda ashuga, pankhaniyi, mankhwala amalembedwa - insulin, komanso mankhwala omwe ali ndi cholinga chochepetsa shuga.

Werengani nawonso Upangiri wa mankhwala omwe angayambitse matenda ashuga

Ponena za yoga, njira yoyambayo yofananira ndi masewera olimbitsa thupi imagwiranso ntchito chimodzimodzi. Zopindulitsa pa kapamba.

1. Microcirculation bwino. Chifukwa cha mitundu yosiyanasiyana ya asanas, zimakhala zotheka kuchita ziwalo zopanda thupi.
2. Pochita masewera olimbitsa thupi, thupi limayamba kutentha. Zomwezo zimagwiranso m'magulu osiyanasiyana a minofu.
3. Ndikokwanira kusankha njira yoyenera yopumira kuti izitha kupangitsa kuti mpweya wabwino uziyenda bwino pamaselo oyenera a maselo komanso minofu yathupi.
4. Kupanga kwawo kwa insulin komwe kumakhudzidwa, komwe ndikofunikira kwambiri kwa odwala matenda ashuga a mtundu woyamba wa matenda.

Izi sizopindulitsa zonse za kuchita yoga. Pali zinanso zambiri. Chifukwa chake, masewera olimbitsa thupi amathandizira kuti muchepetse kunenepa kwambiri. Kuphatikiza apo, kuthamanga kwa magazi kumapangidwa ngati kosakhazikika, njira za metabolic m'thupi la wodwalayo zimasinthidwa modabwitsa, ndipo atherosulinosis sikuyenda. Njira yakuchiritsira iyi imakuthandizani kuti muchepetse nkhawa komanso mwachangu.

Zoyenera kuyang'ana mukazindikira luso la yoga

Asana ayenera kuchitidwa kamodzi masiku angapo. Chitani zolimbitsa thupi pang'onopang'ono, kuthamanga ndi kwapakati. Zochita zopumira za uddiyana bandha zimachitika tsiku lililonse - m'mawa, asanadye chakudya cham'mawa, komanso mphindi makumi awiri asanagone.

Musanayambe makalasi, muyenera kutenthetsa kuti mutenthe minofu. Uko uliwonse umachitika kuyambira masekondi makumi atatu kufikira mphindi zochepa.

Contraindations ku yoga

Musanayambe kuchitira odwala matenda ashuga nambala wani kapena nambala wani mothandizidwa ndi yoga, muyenera kufunsa katswiri. Njirayi ili ndi zotsutsana:

• pachimake cha pathologies omwe amayenda ndi matenda okoma,
• zovuta monga nephropathy,
• zomwezo zimayendera retinopathy.

Kupumira mwakuya ndi malo a lotus.

Izi ndizoyenera kwa iwo omwe akungoyamba kumene kuphunzira zoyambira, zomwe zimaphatikizapo yoga chifukwa cha matenda ashuga. Magazi amayenda bwino, magazi amadzaza ndi mpweya. Wothandizira wamkulu kuti apumule ndikuthana ndi kupsinjika.

Muyenera kukhala pansi. Miyendo yakumunsi iyenera kugwada pa mawondo, manja ayikidwe pa iwo ndi manja. Mwakutero, msana ndiwolowera, kumbuyo kuli kowongoka. Mimba imafunika kukokedwa pang'ono. Mapewa amaphatikizidwa, mapewa adatsitsidwa. Maso amatsekeka. Muyenera kupuma, mwachizolowezi, kwinaku mukumvera mpweya wanu, mukumverera komanso mukutuluka.

Bwerezani kangapo, kenako kupumira kwambiri mpweya kudzera pamphuno. Pakupuma kwakukulu muyenera kugwira mpweya wanu. Pankhaniyi, muyenera kuwerengera asanu. Pang'onopang'ono, ndikupumira m'mphuno. Zikatero, mpweya umatuluka m'mapapu. Masewera olimbitsa thupi amabwerezedwanso khumi. Popeza kuti mwatha, muyenera kupukutira m'manja mpaka mutamva kutentha, kenako ndi kuyika m'maso anu.

Kuphatikiza apo, maso amatseguka, manja atachotsedwa.

Kodi magawo a yoga amagwira bwino ntchito pa matenda a shuga a mtundu II?

Njira yovomerezeka yomwe imagwiritsidwa ntchito pakuwongolera shuga m'magazi a shuga a II ndi zakudya, pulogalamu yapadera yochitira masewera olimbitsa thupi komanso kugwiritsa ntchito mankhwala ochepetsa shuga. Dongosolo la kaperekedwe ka njirazi limachitika mogwirizana ndi momwe zalembedwera, ndipo mawonekedwe ake ndi kuchuluka kwawo ndi kwa munthu aliyense payekha.

Kodi magawo a yoga omwe ali ndi matenda a shuga mellitus II angaphatikizidwenso m'ndondomeko yothandizira masewera olimbitsa thupi, ndipo ma yoga a yoga angapatse odwala matenda ashuga ntchito zolimbitsa thupi? Ngati ndi choncho, kodi phunziroli litenga nthawi yayitali, ndi asanas (azichita) liti, ndipo azichita bwanji?

Yoga Type II shuga mellitus amathandiza kutsitsa shuga m'magazi

Matenda a shuga a shuga agwiritsidwa ntchito kalekale ku India. Kuchita bwino kwa njira zingapo za Ayurvedic ndi yogic pamawongoleredwe a shuga kwatsimikiziridwa osati ndi zotsatira zowoneka bwino, komanso ndi kafukufuku wa maabara.

Nkhaniyi ifotokoza chifukwa chomwe yogwiritsa ntchito yoga imathandizira kuchepetsa, ndikuchita mokhazikika, kusintha matendawa m'magazi, ndizotsatira ziti zomwe zingachitike, ndikuwonetsa zovuta za matenda a shuga, omwe pafupifupi odwala onse amatha kuchita.

Zotsatira za yoga pa odwala matenda ashuga

Type 2 matenda a shuga ndi matenda omwe amayamba chifukwa cha kukana kwa insulin. Ndi matenda awa, ma cell a pancreatic beta amatulutsa ma insulin mahomoni ofunikira kuti amalowetse shuga ndi minofu ya thupi mokwanira.

Komabe, nembanemba ya maselo a ziwalo ndi minofu samangokhala "sawona" insulin. Chifukwa chake, shuga samapangidwira, koma imazungulira m'magazi, ndikuwonjezera kuchuluka kwake.

Mitundu yayikulu yothandizila kulimbitsa thupi matenda ashuga II ndi:

• kuphunzitsidwa kwamphamvu kwapadera kwa magulu akulu a minofuomwe amathandizira kukonzanso khungu lathu kuti mumve insulin,
• Cardio katundukuthandizira ntchito ya mtima dongosolo pamlingo womwe umalepheretsa zotsatirapo zazitali za matenda ashuga - atherosulinosis, matenda oopsa, stroke, kugunda kwamtima, kuwononga endarteritis.

Chimodzi mwa "mabonasi" a yoga kuchokera ku matenda a shuga ndikuchepetsa ndikuwongolera kuwonda

Ngakhale zili choncho, kwa odwala omwe ali ndi matenda oopsa a shuga omwe amapezeka ndi insulin, opitilira zaka 40, kuphunzitsidwa kwamphamvu sikungatheke. Kunenepa kwambiri komanso kusachita bwino chifukwa chokhala ndi thanzi labwino kumasokoneza. Zikatero, kusintha kwamphamvu kwa minofu kumasinthidwa ndikusungidwa kosasintha kwa ma yoga.

Pakukonzekera kwawo, chachikulu chimasinthidwanso - kugwiritsidwa ntchito kwa glucose ndikusintha kwa excretion ya insulin receptors mu minofu, ndi zina zofunika pakuwongolera matenda a shuga:

• kuchuluka kwazomwe zimapangitsa kuti ma cell a cell apange insulin,
• kutsika kwa glucagon,
• utachepa seramu cortisol ndende,
• bwino kagayidwe
• kubwezeretsa bwino kwa kagayidwe kazipafupi,
• Matenda a arterial, intracranial ndi intraocular pressure,
• kwamikodzo dongosolo
• kuchuluka kwamisempha ndi ziwiya za m'munsi,
• onjezerani nkhawa.

Zofunika! Zatsimikiziridwa kuti kuthamanga kwakamafuta minofu kumachulukitsa glucose wamagazi, kupeza kuchokera ku malo ogulitsira a glycogen m'chiwindi. Mosiyana ndi zophatikizika zamagetsi olimbitsa mphamvu, pamene "zolakwika" mkalasi ndizotheka, mukamachita ma yoga, zovuta zotere sizingatheke.

Kuchita bwino kwa zotsatira zabwino mthupi la wodwala wokhala ndi matenda amtundu wa II sikuli kopanda tanthauzo, koma kumatsimikiziridwa ndi maphunziro angapo azachipatala. Mwachitsanzo, timapereka zotsatira za chimodzi mwazomwezo.

Umboni Wofotokoza Yogwira Ntchito ya Yoga Complex

Pa chithunzi: 1 - malo oyambira Nauli ndi Agnisar Dhauti, 2 - Shavasana

Phunziroli lidachitika ku BHEL Hospital (Haridwar, India). Zotsatira zotsatirazi:

1. Pulogalamuyi idakhudza anthu 50 - abambo 30 ndi amayi 20. Kusintha kwachisawawa kunachitika pakati pa odwala omwe amadziwika kuti ali ndi matenda a shuga II mtundu wamafupa, kunenepa kwambiri II kapena gawo lachitatu la matenda oopsa, komanso matenda oopsa a kalasi I.
2. Miyezi ya shuga yamagazi idayang'aniridwa ndi wasanthula wa mankhwala a RA-50, kuthamanga kwa magazi ndi mankhwala a zebaki.
3. Kusanthula kwamasamba kudachitika pogwiritsa ntchito mayeso a Student.
4. Masewera a Yoga adatenga milungu 9 ndipo adaphatikizapo:

• kuyeretsa mothandizidwa ndi Langhu Shankhaprakshalana - Lamlungu,
• kuyeretsa ndi Kunjal Kriya - Lachiwiri ndi Lachinayi,
• tsiku ndi tsiku, m'mawa ndi madzulo, zovuta zidachitika kuyambira: nthawi 20 Nauli (m'mimba yachifumu) + 20 nthawi 3 za Agnisar Dhauti (mpweya wamoto) + mphindi 10 mu Shavasan's asana (mtembo wa) - onani chithunzi pamwambapa.

1. Zowonjezera pa maphunziro:

• kutsatira nthawi zonse, yoyesedwa ndi dokotala musanayesedwe, zakudya zamatenda komanso zochitika zolimbitsa thupi,
• kukana kutenga shuga aliyense wotsika komanso kuchepetsa magazi.

Chifukwa cha "kuyesera", zotsatirazi zidapezeka. Ine ndi II - msinkhu wa glucose (mg / dl) musanadye komanso chakudya, III ndi IV - kuthamanga komanso kutsika kwa m'mimba (mmHg)

Monga mukuwonera pa chithunzi, ziwonetsero zonse ziwiri za shuga zimachepa kwambiri, ndipo kuthamanga kwa magazi kunabweranso kwina! Nthawi yomweyo, gawo lokhala ndi chidaliro linatsikira kuzizindikiro zonse za 4, ndipo maimidwe awo amathandizanso kutsimikizika kwa kuthekera kwazomwe zimachitika mu thupi la odwala matenda ashuga.

Malangizo. Ngati muli ndi chidwi ndi dongosolo lomwe lawonetsedwa pakuwongolera matenda ashuga, ndiye kuyang'ana pazomwe angayikiridwe pazomwe zimapangidwa pokhapokha pamalo a yoga. Komanso, onetsetsani kuti mukumvetsetsa kusiyana pakati pa nyumba yachifumu ya Abdominal ndi Breath of Fire.

Yambani ndi kutha kwa phunziroli

Kuyamba ndikumaliza machitidwe a zovuta kumayenera kukhala ndi kupuma zolimbitsa thupi Kuwala kwa dzuwa (onani chithunzi pamwambapa):

• khalani m'malo abwino
• ikani pamphumi nsonga za cholozera ndi zala zamkati za dzanja lamanja,
• kutulutsa mphuno
• kanikizani mphuno yamanzere ndi ndolo ya mphete yanu,
• Tulutsani pamphuno lamanzere ndikulitseka ndi thumba la chala,
• tsegulani mphuno yamanzere ndi kutuluka monga momwe mungathere,
• khazikani mpweya wanu pamene mukutulutsa mpaka mutakhala ndi chibadwa chofuna kusuta.

Pumirani bwino komanso pang'onopang'ono. Bwerezani mozungulira - inhale ndi kumanzere, ndipo mutulutsidwe ndi mphuno yamanja - osachepera 10.

Mphamvu ndi ma static asanas

Zochita izi zidapangidwa ndi achi Russia owonetsetsa kuti adachita masewera olimbitsa thupi omwe adaphunzitsidwa zamankhwala achi yoga ku India University of Dev Sanskriti. Patsani katundu pang'onopang'ono.

Yambani ndi kuchuluka kobwereza komanso kuchuluka kwa malo pompopompo kuti mupezeke, kuyang'ana kwambiri kuti asanas amachititsa kutopa pang'ono. Onjezani izi kokha pazofunikira zomwe zikuonetsedwa patebulopo. Sikoyenera kuchita asanas nthawi yayitali komanso yambiri.

Zofunika! Kukhazikitsidwa kwa mavutowa sikumakupulumutsani muzakudya ndi mayendedwe oyenda tsiku ndi tsiku. Koma kuchokera ku mapiritsi ochepetsa shuga, mutatha masiku 5-7 ochita mu Mlingo wofotokozedwatu, ndizotheka kukana. Komabe, izi zisanachitike, mkati mwa masiku awiri, muyenera kuyang'anira kuchuluka kwa shuga ndi glucometer isanayambe komanso itatha nthawi ya nkhomaliro.

Pomaliza, ndikofunikira kudziwa kuti chithandiziro cha chithandizo cha matenda a shuga chimadalira mphamvu zomwe dokotala ndi wodwala amayesetsa kuchita. Komabe, wodwala wodwala amakhala waulesi kwambiri kuti athe kutsatira malangizo onse, makamaka othandizira odwala komanso othandizira odwala.

Ndikothekanso kuchiritsa matenda osokoneza bongo a insulin, koma izi zidzafunikira zaka zisanu ndi ziwiri zamaphunziro olimbitsa thupi, kutsukidwa kwathunthu kwamatumbo athunthu pogwiritsa ntchito machitidwe a Shankhaprakshalan ndikutsatira zoletsa zomwe siziyenera kudya.

Yoga kwa matenda ashuga - kuchiza matendawa ndikuchotsa matenda ophatikizika

Yoga imathandizira njira yoyeretsera thupi; zotsatira zake pamlingo wamagazi, mkhalidwe wamisempha komanso zisonyezo zamankhwala zadziwika.

Njira zamakono zophatikizira zochizira matenda a shuga zimaphatikizapo kuchotsedwa kwa zovuta zilizonse za metabolic.

Yoga ya matenda osokoneza bongo amachepetsa zizindikiro za matendawa ndikuthandizira kubisalira kwina kwa insulin.

Matenda a shuga ndi yoga

Matenda a shuga amagwirizana mwachindunji ndi zovuta za metabolic komanso kuperewera kwa insulin.

Kumayambiriro kwa matendawa, ambiri sazindikira kuwonongeka m'moyo wabwino, koma matendawa amakhala ndi zotsatirapo zoyipa kwambiri.

Kusinkhasinkha, kuchita masewera olimbitsa thupi komanso kupuma pafupipafupi kumathandizira kusintha kwa kapamba, komanso chiwindi, chofunikira kwambiri kwa odwala matenda a shuga.

Ndi matenda a shuga a mtundu wachibiri, yogwiritsa ntchito yoga imathandiza munthu kukhalanso wathanzi, kuchepetsa kugaya chakudya komanso kuwongolera shuga. Matendawa nthawi zina amatchedwa "mapasa a kunenepa kwambiri", nthawi zambiri amakhudza anthu onenepa kwambiri.

Zakudya zamtundu wa yoga ndi yoga pamenepa ndi othandizira abwino komanso mafungulo akuchira. Chifukwa cha iwo, njira za metabolic zimayamba kuchitika kwambiri, kupanga insulini kumawonjezeka, ndipo kuchuluka kwa shuga m'magazi kumatsika.

Makalasi a Yoga amathanso kupewa matendawa.

Ngati munthu ali ndi matenda amtundu woyamba, ndizovuta kutengera kapangidwe ka insulin mothandizidwa ndi yoga, komabe, njira iyi yochiritsira ndiyothandiza.

Zimathandizira kukhala osasamala mkati, kupewa kupsinjika, ndipo zimapangitsa kukhala ndi moyo wabwino.

Kuphatikiza apo, makalasi a yoga amathandizira kuchiza kwa ma concomitant pathologies - kuperewera kwa mtima ndi matenda oopsa.

Zokhudza yoga pa thupi la wodwala yemwe ali ndi matenda ashuga

Seti ya asanas yosavuta komanso yotsika mtengo yomwe imawonetsedwa pa kanema ndikuchita mosamala ngakhale m'matembenuzidwe opepuka kwambiri imathandizanso kuti wodwala azikhala ndi matenda ashuga, pomwe:

• ntchito ya m'mimba thirakiti imakhala yofanana,
• kuchuluka kwa insulin tsiku lililonse
• kuchuluka kwa chakudya komwe kumadulidwa kumachepa,
• kuchepa kwamtima
• chakudya kagayidwe kabwino
• mafuta amthupi amachepa
• dongosolo la endocrine, komanso chitetezo chamthupi komanso mtima wamagetsi, zimayenda bwino.

Asanasangala kwambiri pa matenda ashuga

Ma yoga ena a yoga ali ndi mphamvu yosangalatsa pa kapamba, zomwe zimapangitsa kuti insulini iwonjezeke. Kuphatikiza apo, ntchito ya minofu ndi minyewa imathandizira kuti shuga a plasma ayambike bwino, ndipo izi zimapangitsa kutsika kwamisempha.

Mukamasankha masewera olimbitsa thupi a yoga ndi makanema ochizira matenda amtundu uliwonse, tikulimbikitsidwa kuyang'anitsitsa mwachidwi ndi asanas otsatirawa:

• malasana
• vajrasana
• chakrasana
• sarvangasana,
• mayurasana
• pashchimottanasana,
• Matsyendrasana
• apanasana
• salabhasana
• anantasana
• Surya Namaskar.

imathandizira kuphunzira njira yoyenera yothandizira kukhazikitsidwa kwawo ndikukumbukira bwino kayendedwe ka kayendedwe kake.

Yoga amathandizira kuchepetsa kulemera kwambiri, ndipo njirayi imachitika popanda kuchita ziwawa, mwachilengedwe komanso mosavomerezeka.

Kuphatikiza pa zakudya zoyenera, izi zothandiza zimapereka zotsatira zodabwitsa. Odwala ali ndi kuchepa kwa shuga m'magazi, komanso mafuta enieni a cholesterol.

Zapezeka kuti ngakhale ndi shuga yemwe amadalira matenda a shuga, kufunika kwa insulini kumachepetsedwa ngati mankhwalawo akuphatikizanso zolimbitsa thupi. Tiziwalo tathupi timayamba kuyamwa glucose kwambiri, chifukwa ntchito zamagalimoto zimathandizira kuwonjezeka kwa ma receptors omwe amakhala ndi chidwi ndi insulin.

Kuchita masewera olimbitsa thupi

Omwe akuvutika ndi matenda amtundu wa 1 komanso a 2 ayenera kuyang'anitsitsa pranayama - masewera olimbitsa thupi pakupuma. Amveketsa dongosolo lamkati lamanjenje, amachepetsa psyche ndikuchepetsa zovuta za kupsinjika.

Komanso, ndizosavuta kuchita, ngati mukudziwa luso. Amakhulupirira kuti ndizophatikiza zolimbitsa thupi zopumira ndi ntchito ya minofu yomwe imapangitsa kwambiri endocrine system.

Njira yophatikizika chotere imayendetsa thupi bwino, ndikofunikira kwambiri kwa odwala matenda ashuga amtundu uliwonse.

Zabwino poyambira kuwunika Nadi Shodhan Pranayama - kusintha kupuma mothandizidwa ndi mphuno. Kenako mutha kupitiliza njira yakuzama komanso yofulumira yopumira. Bhramari imakhazikitsa bwino dongosolo lamanjenje, ndipo Bhastrika pranayama amathandizira kukhathamiritsa magazi ndi okosijeni ndikuchotsa kuchuluka kwa mpweya woipa.

Yoga odwala matenda ashuga: contraindication

Chithandizo cha Yoga chiyenera kuvomerezedwa ndi dokotala, nthawi zina odwala matenda oopsa a shuga, zolimbitsa thupi sizingakhale zothandiza.

Contraindication ndi njira zosiyanasiyana zomwe zimagwirizanitsidwa ndi matenda ashuga, ngati ali pachimake, komanso zovuta, monga nephropathy ndi retinopathy.

Kuchiza kumakhala kothandiza pokhapokha mutayandikira mosamala komanso mwaluso, kupenda mavuto onse omwe alipo.

Ngati makalasi amakhumudwitsa wodwala, muyenera kusankha zolimbitsa thupi. Ndi matenda a shuga, ndikofunikira kwambiri kuwunikira momwe muliri komanso momwe mungathere kupewa nkhawa. M'pofunikanso kuonanso miyezo, kuchita masewera olimbitsa thupi kwambiri kungawononge thanzi lanu.

Njira zazikulu zochizira matenda ashuga ndi yoga ndi kumva bwino komanso kukhala ndi moyo wabwino!