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Kulimbana ndi matenda a shuga kumafuna kukhala ndi moyo wathanzi. Odwala matenda ashuga ali pachiwopsezo cha zovuta zingapo monga matenda amtima komanso kuthamanga magazi. Kulandila yoga monga gawo la moyo kumatha kuthandizira pakuwongolera kwakanthawi kwa vutoli ndikukhala ndi moyo wabwino.
Zovuta za Yoga ndizochulukirapo komanso zazikulu. Amakhala ndi mawonekedwe olimbitsa thupi komanso kupuma omwe adapangidwa kuti athandize kapamba. Amathandizanso kupititsa patsogolo magazi m'magazi.
Maimidwe a yoga kwa odwala matenda ashuga amatsitsimutsa maselo am'thupi ndikulimbikitsa kutulutsa insulin ya thupi. Yoga iyenera kuchitidwa mozungulira mphindi 40-60, mwina m'mawa kapena madzulo kutengera mulingo wanu wotonthoza. Pewani kuchita yoga mukangomaliza kudya chifukwa angayambitse kuthamanga kwa magazi. Nawa ma yoga ochepa omwe angabweretse odwala matenda ashuga. Onani.
1. Kapalbhati
Iyi ndi njira yabwino yopumira kwa odwala matenda ashuga. Zimaphatikizapo kutulutsa mpweya mwamphamvu komanso kupuma mosavutikira. Kapalbharti imapangitsa kupsinjika m'mimba panthawi yopuma yomwe imathandizira kukonza magwiridwe antchito a maselo a beta omwe amapezeka m'mapapo. [1]
Momwe mungachitire: Khalani molunjika msana wanu chilili ndikuoloka miyendo yanu. Tengani mpweya wokwanira ndikutulutsa mpweya mwachangu ndikupanga phokoso mukamazichita. Ganizirani kwambiri za kutulutsa mpweya kuposa kupuma. Kutulutsa mpweya kuyenera kuchitidwa mwamphamvu. Pumirani mkati ndi kunja kokha kuchokera pamphuno. Chitani izi mozungulira maulendo asanu, zikwapu 120 nthawi iliyonse.
2. Vrikshasana (Kukhazikika Kwamitengo)
Vrikshasana kapena kaimidwe kamtengo kamathandizira kukonzanso kutulutsa kwa insulin m'mapiko. Ndi yoga yogwira mtima kwa anthu omwe ali ndi matenda a shuga a mtundu woyamba omwe insulin imapanga zochepa. Vrikshasana imathandizanso kukulitsa kukhazikika ndi kukhazikika m'miyendo. Kupweteka kwamiyendo chifukwa cha kuwonongeka kwa mitsempha ndi chimodzi mwazizindikiro zodwala matenda ashuga.
Momwe mungachitire: Imani ndi miyendo molunjika ndi mapazi limodzi. Zida ziyenera kukhala pambali panu ndipo chibwano chiyenera kuyang'ana pansi. Kenako, ikani phazi lamanja kutsidya lamkati lamanzere, kuti chidendene chifike pafupi ndi kubuula momwe zingathere. Bweretsani manja anu onse pang'onopang'ono ndikulowa nawo. Khalani pamalo amenewa masekondi 30 ndikupuma bwino. Tsopano pang'onopang'ono bweretsani manja pakati pa chifuwa ndi miyendo yowongoka komanso mapazi pamodzi ndi mpweya. Bwerezani njirayo ndi mwendo wina.
3. Setu Bandhasna (Bridge Pose)
Pakafukufuku, zidapezeka kuti setu bandhasna limodzi ndi pavanamuktasana imathandizira kukonza magalamu a shuga powonjezera mphamvu ya B-cell ya kapamba kuzizindikiro za shuga. Izi zimathandizira kuthana ndi milingo ya shuga m'thupi. [ziwiri]
Momwe mungachitire: Gonani mphasa wa yoga ndi mapazi pansi pansi. Tulutsani mpweya ndikukankhira pansi pang'onopang'ono. Muyenera kukweza thupi lanu pomwe mutu uyenera kugona pansi pamphasa. Thupi lanu lonse liyenera kukhala mlengalenga. Yesetsani kugwiritsa ntchito manja anu kukankhira pansi kuti muthandizidwe. Mutha kupachika manja anu m'munsimu mwanu momwe mungatambasulire.
4. Balasana (Phunziro Lopumira la Mwana)
Balasana amathandizira kuthana ndi milingo ya shuga mwa odwala matenda ashuga. Yoga yopumulirayi imathandizira kuyendetsa kayendedwe ka thupi ndikuchepetsa kupsinjika ndi kutopa. Balasana imathandizanso kukonzanso dongosolo lamanjenje lamkati ndikutambasula mchiuno, ntchafu ndi akakolo modekha. Izi zimathandizira pakuwongolera matenda ashuga.
Momwe mungachitire: Khalani pansi ndikulemera kwanu pamondo. Onetsetsani kuti mpaka pansi pansi. Patani ntchafu zanu pang'ono ndikukhala zidendene. Yesetsani kutulutsa mpweya ndi kugwada patsogolo m'chiuno mwanu. Mimba yanu iyenera kupumula ntchafu zanu ndipo onetsetsani kuti mutambasula msana wanu. Kenako tambasulani manja anu kutsogolo. Izi zifutukula kumbuyo. Khalani poyimilira kwa mphindi zitatu. Pambuyo pake kwezani thupi lanu pang'onopang'ono ndikubwerera kumalo.
5. Surya Namaskar
Surya Namaskar kapena malonje a dzuwa ndi othandiza kwambiri pa asanas ochepetsa shuga. Kukhazikikaku kumalola mayendedwe angapo omwe amakulitsa kuyenda kwa magazi mthupi lonse ndikuthandizira kupanga insulin. Ma asanas 12 ku Surya Namaskar amapeza mtendere, mgwirizano komanso mphamvu mthupi.
Momwe mungachitire: Ku Surya Namaskar, sitepe iliyonse imayenda motsatira ndipo kuyenda kosatha kumachitika moyang'anizana ndi dzuwa lomwe likutuluka.
6. Trikonasana (Triangle Pose)
Kuika kwa yoga kumathandiza pakuwongolera mtundu wa 2 shuga. Pakafukufuku wopangidwa pa yoga asanas 13, trikonasana anali m'modzi mwa iwo omwe adathandizira kuchepa kwa shuga m'thupi. Zosintha m'chiuno m'chiuno ndi insulin zimalembedwanso. [3]
Momwe mungachitire: Pindani mwendo umodzi pa bondo, dzithandizeni pa dzanja lanu mbali iyi, tambasulani mwendo wina momwe mungathere ndikukweza dzanja linalo mozungulira. Thupi lanu liyenera kupanga mawonekedwe amphona.
7.Pacac Pose (Mayurasana)
Malinga ndi akatswiri, Mayurasana kapena peacock amatulutsa ziwalo zosiyanasiyana zamkati zomwe zimayambitsa chimbudzi ndi kufalitsa bwino. Amakoleza impso, kapamba ndi chiwindi chotsatira kuwongolera magwiridwe antchito. Popeza kuti yoga pose imasamalira ziwalo zingapo ndi ziwalo, imatha kuthandizira kuthana ndi zovuta za matenda ashuga.
Momwe mungachitire: Tsamira ndi mapewa kutsogolo ndikuyika manja pafupi ndi chifuwa chako ndikutambasula miyendo. Sindikizani mitengo ya kanjedza pansi ndikukhazikika mutu wanu. Kwezani phazi limodzi nthawi ndiyeno linalo, kulinganiza thupi m'manja. Onetsetsani kuti miyendo yakwezedwa chimodzimodzi pansi. Gwiritsani mawonekedwe kwa masekondi 15-30. Tulutsani malo olimbikira poyika mapazi kenako mawondo.
