Zaka zikwi zapitazo, yoga ndi mawonekedwe a mankhwala onse omwe amagwirizanitsa malingaliro, thupi, ndi mzimu. Yoga imapanga mphamvu, mphamvu, ndi kusinthasintha komanso kulingalira.
Azimayi okhala ndi Polycystic Ovary Syndrome ( PCOS ) amalimbikitsidwa kuti azichita masewera olimbitsa thupi tsiku ndi tsiku kuti athandize ma hormoni ndi kusamalira shuga ya magazi ndi ma insulini. Zochita zonse zolimbitsa thupi ndi zolimbana (zolemera) zimasonyezedwa kuti zimapindulitsa akazi ndi PCOS.
Umboni waposachedwapa, watsutsa malingaliro awa powonetsa ubwino wa thanzi la yoga pofuna kuthetsa nkhawa, mahomoni, kusamba kwa msambo komanso magawo amadzimadzi pakati pa amayi omwe ali ndi PCOS kuposa momwe amagwiritsira ntchito masewera olimbitsa thupi.
Pano pali zovuta zitatu zosavuta za yoga kwa amayi omwe ali ndi PCOS:
Amachepetsa Nkhawa
Omwe amachita nthawi zonse amadziwa za ubwino wa yoga pofuna kuchepetsa nkhawa ndi nkhawa. Yoga imapangitsa kuti maganizo azikhala chete ndipo pali umboni wosonyeza kuti yoga imachepetsa nkhawa komanso nkhawa chifukwa zimakhudzidwa ndi mitsempha yachisoni.
Nkhawa ndizofala pakati pa amayi omwe ali ndi PCOS ndi yoga angapereke chithandizo chogwira ntchito ndi chosachiritsira kwa amayi omwe ali ndi vutoli. Kafukufuku wofalitsidwa mu International Journal Yoga adawona kuti masabata khumi ndi awiri a pulogalamu ya yoga ya atsikana omwe ali ndi PCOS anali abwino kwambiri kuposa pulogalamu yolimbitsa thupi kuti athe kuchepetsa zizindikiro.
Kuwonjezera mahomoni
Pali umboni wosonyeza kuti ubwino wa yoga umapitirira kuposa kuchepetsa nkhawa kwa amayi omwe ali ndi PCOS kuti athetse mahomoni ogonana komanso kuyendetsa kusamba. Kafukufuku wofalitsidwa m'magazini ya Journal of Alternative and Complementary Medicine anapeza kuti atsikana omwe ali ndi PCOS omwe amachita nawo yoga yoga yoga ya oga tsiku lililonse kwa milungu 12, anasonyeza kusintha kwakukulu kwa homoni ya anti-mülleri, hormone ya luteinizing (LH), ndi testosterone, mochuluka kuposa kuchita masewera olimbitsa thupi.
Atsikana omwe ankachita yoga tsiku ndi tsiku ankaonanso kusintha kwa msambo .
Kuwonjezera Zolemba Zamatsenga
Zikuwoneka kuti yoga ikhoza kukhala ndi zotsatira zabwino pa insulini ndi ma cholesterol m'mayi omwe ali ndi PCOS. Yoga inapezeka kuti ikugwira bwino kwambiri kuposa zochitika zapadera zolimbitsa thupi, kuyamwa, ndi mankhwala osokoneza ubongo pakati pa atsikana omwe ali ndi PCOS omwe ankachita mitundu yoga yosiyanasiyana tsiku ndi tsiku.
Yoga imapereka madalitso ambiri azaumoyo kwa amayi omwe ali ndi PCOS ndipo ndithudi amayenera kuyesa ngati simunachitepo kale. Kuchita yoga kungapangidwe paliponse komanso mopanda phindu. Pali mitundu yosiyanasiyana ya yoga yochokera paulendo kupita kuntchito yogwira ntchito mwamphamvu. Hatha kapena Vinyasa yoga ikhoza kukhala yoyenerera kwa oyamba kumene chifukwa ndi yofatsa ndipo imaphatikizapo zofunikira za yoga, pomwe Ashtanga kapena Bikram yoga, chizoloŵezi chomwe chimachitika mu chipinda chokwera, chingakhale chosungidwa bwino kwa yogis yapamwamba.
Yoga Malangizo Kwa Oyamba
- Pewani kudya zakudya zolemetsa pamaso pa kalasi.
- Imwani madzi, nthawi, ndi pambuyo pake.
- Valani zovala zabwino ndikubwezerani nokha matayala anu.
- Musakhale wamanyazi kuuza wakuphunzitsa kuti ndinu woyamba.
- Pitani ku kalasi kumayambiriro ndikusankha malo omwe mumakhala omasuka kwambiri.
- Pangani zofuna zanu payendo lanu.
- Musamachite manyazi kupempha thandizo.
> Zotsatira:
> Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. Zotsatira za pulogalamu yoga yoga yomwe imakhala ndi nkhawa za atsikana omwe ali ndi matenda a polycystic ovarian: Kuyesedwa kosavuta. Int J Yoga. 2012 Jul; 5 (2): 112-7.
> Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. Zotsatira za pulogalamu yoga yoga yowonjezera m'maganizo mwa achinyamata omwe ali ndi matenda a polycystic ovarian: kuyesedwa kosasinthika. J Altern Complement Med. 2013 Feb; 19 (2): 153-60.
> Nidhi R, Padmalatha V, Nagarathna R, Ram A.Kusintha kwa yoga pulogalamu ya shuga ya m'magazi ndi m'magazi a m'mimba mwa atsikana omwe ali ndi matenda a polycystic ovary. Int J Gynaecol Obstet. 2012 Jul; 118 (1): 37-41.