An gina dubban shekaru da suka wuce, yoga wani nau'i ne na magani wanda yake hada da hankali, jiki, da kuma ruhu. Yoga ya haifar da ma'auni, ƙarfin hali, da kuma sassauci amma har da hankali.
Matan da ke fama da ciwon ƙwayar cutar ta jiki ( PCOS ) suna ƙarfafa su shiga aikin yau da kullum don taimakawa wajen daidaita daidaito da kuma gudanar da sukarin jini da kuma matakan insulin. Dukkan nauyin horo da nauyin nauyin halayya (nauyin nauyin) ya nuna don amfana da mata da PCOS.
Shaidu na yanzu sun kalubalanci wannan matsala ta hanyar nuna muhimmancin kiwon lafiyar yoga don inganta tashin hankali, hawan gwiwar hawan, haɗuwa da halayen mutum da sifofi na rayuwa tsakanin mata da PCOS fiye da motsa jiki na al'ada.
A nan akwai abubuwa uku na kiwon lafiya da yoga ga mata da PCOS:
Rage rashin tsoro
Wadanda suke yin hakan a koyaushe suna san yadda yoga ke amfani don rage damuwa da damuwa. Yoga yana da kwanciyar hankali ga tunani kuma akwai shaidar da ta nuna cewa yoga yana rage damuwa da damuwa ta hanyar maganin tausayi na tausayi.
Raguwa shine na kowa a cikin mata tare da PCOS kuma yoga na iya samar da magani mai mahimmanci da kuma bazuwa ga mata da yanayin da za su gudanar da shi. Wani binciken da aka wallafa a cikin Jarida ta Duniya na Yoga ya gano cewa makonni 12 na shirin yoga na cikakke a cikin 'yan mata da yara tare da PCOS sun kasance mafi kyau fiye da tsarin aikin motsa jiki don rage alamun damuwa.
Inganta Hormones
Akwai hujjoji na nuna cewa amfanin yoga ya wuce abin da ke rage damuwa ga mata tare da PCOS don inganta jima'i na jima'i da kuma daidaita jigilar hanzari. Wani binciken da aka buga a Journal of Alternative and Medicine Medicine ya gano cewa 'yan matan da ke tare da PCOS wadanda suka shiga cikin shirin yoga na gaba daya da sa'a daya na yoga a kowane mako na makonni 12, ya nuna gagarumin cigaba a cikin hormone mai maganin tsaiko, hormone luteinizing (LH), da kuma testosterone, har ma fiye da motsa jiki.
'Yan matan da suka aikata yoga yau da kullum kuma sun ga cigaba a lokacin mita .
Inganta Alamar Masarauta ta Metabolic
Da alama yoga na iya samun tasiri mai kyau a kan insulin da ƙananan cholesterol a cikin mata da PCOS. Yoga an gano yana da muhimmanci mafi mahimmanci fiye da kayan aiki na al'ada na inganta glucose, lipid, da kuma halayen insulin juriya tsakanin 'yan mata da yara tare da PCOS wadanda ke yin irin yoga daban-daban a kullum.
Yoga yana bada dama ga lafiyar mata da PCOS kuma yana da kyau a gwada idan ba a taba yin hakan ba. Yin aikin yoga za'a iya yin a ko'ina kuma kadan ko a'a. Akwai nau'o'i daban-daban na yoga wanda ya fito daga m zuwa ayyukan motsa jiki da yawa. Hatha ko Vinyasa yoga zai iya zama mafi dacewa don farawa kamar yadda yake da tausayi kuma ya ƙunshi yoga na ainihi, alhali kuwa Ashtanga ko Bikram yoga, wani aikin da ke faruwa a cikin ɗakin mai zafi, yana iya zama mafi kyau ga masu ci gaba da yogis.
Yoga Tips For Beginners
- Ka guji cin abinci mai mahimmanci daidai kafin ajin.
- Sha ruwa kafin, lokacin, da kuma bayan aji.
- Yi tufafi masu sutura da kawo kayan yoga naka.
- Kada ku ji kunya don gaya wa malami cewa kai mai fara ne.
- Je zuwa kundin farko kuma karbi wani wuri wanda ya fi dacewa a gare ku.
- Yi hotunan a hankalinka.
- Kada ku ji kunya game da neman taimako.
> Sources:
> Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. Tsarin shirin yoga cikakke game da bayyanar cututtuka a cikin 'yan mata masu yarinyar da ciwon sikila na polycystic: Ƙarar gwajin da aka samu. Int J Yoga. 2012 Yuli; 5 (2): 112-7.
> Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. Tsarin shirin yoga cikakke a kan matakan endocrin a cikin yara masu fama da ciwo na ovarian polycystic: gwajin gwagwarmayar da aka samu. J Altern Ƙarin Mad. 2013 Feb, 19 (2): 153-60.
> Nidhi R, Padmalatha V, Nagarathna R, Ram A.Ayi wani yoga shirin akan glucose metabolism da jinin lipid matakan a cikin 'yan mata matasa tare da polycystic ovary ciwo. Int J Gynaecol Obstet. 2012 Jul; 118 (1): 37-41.