Yakagadzirwa zviuru zvemakore apfuura, yoga isiri yemishonga yakakwana inobatanidza pfungwa, muviri, uye mweya. Yoga inoita kuti pave nemwero, simba, uye kugadzikana asiwo kufunga.
Vakadzi vane Polycystic Ovary Syndrome ( PCOS ) vanokurudzirwa kuti vaite basa rega rega roga roga kuti vabatsire mahomoni uye kuronga shuga yeropa uye insulin. Maviri aerobic nekudzivirira (kurema) kudzidziswa maitiro zvakaratidzwa kubatsira vakadzi neCPOS.
Uhu huchangobva kupupurirwa, huripo hwakatsvaga maonero aya nekuratidza hutano hwakanaka hwe yoga pakuvandudza kushungurudzika, mahomoni, kuenda kumwedzi nekugadzirisa zviratidzo pakati pevakadzi vane PCOS kupfuura zvekugadzirira.
Heano zvinhu zvitatu zvinoshamisa zvehutano zve yoga kune vakadzi vane PCOS:
Inoderedza Kuzvidya Mwoyo
Vaya vanozviita nguva dzose vanoziva pamusoro pezvinobatsira zve yoga nekuderedza kuzvidya mwoyo uye kushungurudzika. Yoga inopa kugadzikana mupfungwa uye kune uchapupu hunoratidza kuti yoga inoderedza kushungurudzika uye kuzvidya mwoyo kuburikidza nekunzwira tsitsi nerve.
Kuzvidya mwoyo kwakajairika pakati pevakadzi vane PCOS uye yoga inogona kupa chirwere chinoshanda uye chisina kukonzera vakadzi vane mamiriro ekugadzirisa. Chimwe chidzidzo chakabudiswa muInternet Journal ye Yoga chakawana kuti masvondo gumi nemaviri epurogiramu yega yoga mumikana yevechiri kuyaruka neCPOS yakanga iri nani kupfuura chirongwa chekuita muviri pakudzikisa zviratidzo zvekuzvidya mwoyo.
Inovandudza mahomoni
Kune humwe uchapupu hunoratidza kuti zvinobatsira zve yoga zvinopfuura kupfuura zvekuderedza kuzvidya mwoyo kwevakadzi neCPOS pakuvandudza mahomoni ezvepabonde uye kuronga maitiro ekuenda kumwedzi. Chimwe chidzidzo chakabudiswa mu Journal of Alternative uye Complementary Medicine chakawana kuti vechidiki vaduku neCPOS vaiita purogiramu yegaga yoga inosanganisira awa imwe yegaga zuva rimwe nerimwe kwemavhiki gumi nemaviri, vakaratidza kuchinja kukuru mu anti-müllerian hormone, luteinizing hormone (LH), uye testosterone, kunyanya kupfuura kurovedza muviri.
Vasikana avo vaiita yoga zuva rega rega vakaona kuvandudzwa pakuenda kumwedzi .
Kuvandudza Metabolic Markers
Zvinoratidzika kuti yoga inogonawo kuva nemagumisiro akanaka kune insulin uye cholesterol mazinga muvakadzi vane PCOS. Yoga yakawanikwa ichibudirira zvikuru kupfuura kuongororwa kwemazuva ano pakuvandudza glucose, lipid, uye insulin kudzivisa tsika pakati pevechiri kuyaruka neCPOS avo vaiita marudzi akasiyana siyana yoga zuva rega rega.
Yoga inopa hutano hwakawanda kuvakadzi neCPOS uye inofanirwa kuedza kana iwe usati wambozviita. Kuita yoga kunogona kuitwa chero kupi zvako uye zvishoma kana pasina mari. Kune zvakawanda zvakasiyana-siyana zve yoga kubva pazvinyoro kusvika kune kushanda nesimba zvakasimba. Hatha kana Vinyasa yoga inogona kunge yakakosha zvikuru kune vanotanga sezvo iri munyoro uye inosanganisira yega yoga poses, asi Ashtanga kana Bikram yoga, chiito chinowanzoitika muimba inopisa, inogona kunyatsochengeterwa yogis yakapfuura.
Yoga Mazano Kune Vadzidzi
- Dzivisa kudya zvokudya zvakaoma pamberi pekirasi.
- Inwa mvura asati, panguva, uye shure kwekirasi.
- Pfeka nguo dzakasununguka uye uunze yako yoga mat.
- Usanyara kuudza mudzidzisi kuti iwe unotanga.
- Enda kukirasi mangwanani uye tora nzvimbo inonyatsonaka kwauri.
- Ita zvinetso iwe pachako.
- Usanyara pakukumbira rubatsiro.
> Sources:
> Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. Chiitiko chepurogiramu ye yoga yakakwana pane zviratidzo zvekuzvidya mwoyo kuvasikana vari kuyaruka vane polycystic ovarian syndrome: A randomised control trial. Int J Yoga. 2012 Jul; 5 (2): 112-7.
> Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. Migumisiro yepurogiramu ye yoga yakakwana ye endocrine miganho muvechiri kuyaruka ne polycystic ovarian syndrome: chirongwa chisina kutongerwa. J Altern Complement Med. 2013 Feb; 19 (2): 153-60.
> Nidhi R, Padmalatha V, Nagarathna R, Ram A.Effect yeprogram ye yoga pa glucose metabolism uye neropa remiromo mumasikana ekuyaruka ane polycystic ovary syndrome. Int J Gynaecol Chibvumirano. 2012 Jul; 118 (1): 37-41.