Dhakhaatiirtu si joogta ah uma talin karaan yoga daaweynta kolesteroolka - laakiin waxay jiri karaan.
Daraasaduhu waxay muujiyeen in tabinta jimicsiga ay heli karaan faa'iidooyin caafimaad oo badan , sida caawinta maaraynta hurudda, walaaca, cadaadiska dhiigga oo sarreeya, sonkorta dhiigga oo sareeya, iyo osteoarthritis. Dhawaan, daraasadaha kiliinikada qaar ayaa soo jeediyay in yoga ay sidoo kale kaa caawin karto in la yareeyo heerarkaaga baruurta (iyo dhiig kale oo dufan, triglycerides ).
Waa maxay Yoga?
Yoga waa anshax-maskaxeed maskaxeed oo asal ahaan ka soo jeeda Bartamaha Aasiya. Isku-darka jimicsiga neefsashada, jimicsiyada jidhka ee kala duwan, iyo fikirka (qaadashada waqti xasaasi ah), yoga ayaa loo isticmaalay qarniyo badan oo daawada bariga ah si loo daaweeyo xaalado caafimaad oo kala duwan.
Waxaa jira noocyo badan oo yoga ah, oo ka bilaabma jimicsiyada meditative si ay u fidiyaan. Waqtigan xaadirka, yoga waxaa inta badan loo isticmaalaa qaab fikir ah iyo jimicsi hoose.
Miyuu Yaa Isa Saameyn Karaa Heerarka Kaluunka?
Kaliya baaritaan cilmi baaris ah oo keli ah ayaa qiimeeyay waxtarka kudhaca jimicsiga isha ee lipid (dufanka dhiigga), laakiin natiijooyinka ayaa u muuqda mid rajo leh. Qaar ka mid ah ka qaybgalayaasha daraasadda, wadarta guud ee kolestaroolka ayaa la yareeyay ilaa 30%. Heerarka lipoproteins-ka hooseeya ( LDL s), ama "xun" kolestaroolka, ayaa hoos u dhacay intii u dhexaysay 14% ilaa 35% daraasaddan.
Dhinaca kale, waxtarka loo yaqaan yoga ee kor u qaadidda heerarka lipoproteins ( HDL s), ama "wanaagsan" kolestarool, "iyo sidoo kale triglycerides, ayaa u muuqda in ay kala duwan yihiin.
Daraasadaha qaarkood, heerarka triglyceride ayaa hoos u dhacay illaa 11% iyo heerarka HDL ayaa kordhay ilaa 12%. Laakiin daraasado kale, yoga uma muuqan in ay saameeyaan heerarka HDL iyo triglyceride.
Dhererka daraasaddan ayaa si aad ah u kala duwan, inta u dhaxaysa laba bilood illaa shan sano, sida noocyada yoga ee ka qaybgalayaasha daraasadda.
Kuwaas waxaa ka mid ah Sudarshan Kriya, oo ku jira laylinta neefsashada ee neefta, iyo Hatha Yoga, taas oo xoogga saarta isxil-darrada iyo fikirka. Waqtiga lagu qaato jimicsigaas wuxuu u dhexeeyaa 30 daqiiqo ilaa saddex saacadood, ilaa saddex jeer toddobaadkii.
Sidee Loogu Yeelaa Xanuunka Hoos-u-Dhaca (iyo Triglycerides)?
Habka yoga ayaa u shaqeynaya si loo yareeyo heerarka dhiiggaaga dhiigga aan la aqoon. Aragtida sida tani u dhacdo waxaa ka mid ah:
- Yoga waxay waxtar u leedahay yaraynta cadaadiska . Yaraynta cadaadiska waxay kaa caawin kartaa inaad yareyso waxyaabaha keena cudurada wadnaha, oo ay ku jiraan kolestaroolka sare.
- Qaar ka mid ah daraasaadka, fulinta yoga ee kolesteroolka sare ayaa sidoo kale sababay miisaanka yar ee miisaanka. Miisaanka luminta ayaa hoos u dhigi kara heerarka dufanka dhiigga, marka miisaankiisu hoos u dhaco ka qaybgalayaasha tababbarka ku shaqeeya yoga ayaa laga yaabaa inay hoos u dhigto heerka kolesteroolka iyo triglyceride.
"Miyaan u isticmaalaa Yoga si aan gacan uga geysto koontaroolka" kolestarool "?
Marka hore, ka fikir in yoga ay tahay layli caafimaad leh adiga. Yoga waxaa loo tixgeliyaa qaab jimicsi hoose-yar, lakiin weli way fiican tahay inaad iska hubiso dhakhtarkaaga ka hor inta aadan ku darin qorshahaaga hoose ee kolesteroolka. Tani waa mid muhiim ah haddii aad leedahay xaalad caafimaad oo xaddidaysa dhaqdhaqaaqaaga ama haddii aadan jimicsi joogto ah sameynin.
Khadadka hoose: Inkastoo tiro yar oo daraasado ah oo la sameeyay, yoga ee kolesteroolku uu u muuqdo rajo. Xaqiiqdii, yoga ayaa laga yaabaa inay ka caawiso xakameynta cudurrada kale iyo xaaladaha kale. Nooc kasta oo dhaqdhaqaaq ah ayaa ku xisaabtamaya marka ay timaado xakameynta kolesteroolkaaga, sidaas darteed haddii ay kugu habboon tahay, yoga wuxuu noqon karaa qayb waxtar leh ee habka jimicsigaaga.
Macluumaad Dheeraad ah
Haddii aad xiiseyneyso inaad wax badan ka barato yoga iyo siyaabaha aad ugu dari karto jimicsigaaga, waxaad:
- Qaado fasal ka mid ah kulliyadda deegaanka ama dugsiga isa
- Ka hubi naadiga caafimaadka ama YMCA
- Isticmaal DVD, mp3-ga, ama qalabka kale ee guriga
Intaa waxaa dheer, Ann Pizer, khabiir ku saabsan yoga, wuxuu bixiyaa khayraadyo kala duwan oo muujinaya farsamada yoga ee saxda ah iyo habka yoga u hagaajin karto caafimaadkaaga.
> Ilo:
> Sayyed A, Patil J, Chavan V, et al. Daraasada astaanta lipid iyo hawlaha sambabada maadooyinka ka qaybgaley Sudarshan Kriya yoga. Al Ameen J Med Sci 2010; 3: 42-49.
> Vyas R, Raval KV, iyo Dikshit N. Saameynta Raja yoga medial on profile ku saabsan haweenka postpausal ka dib. Indian J Physiol Pharmacol 2008; 52: 420-424.
> Gokal R, Shillito L, Maharaj SR. Saameynta wanaagsan ee yoga iyo Pranayam ee buurnaanta, dhiig-karka, sonkorta dhiigga, iyo kolestaroolka: qiimeyn tijaabo ah. J Alt Comp Med 2007; 13: 1056-1057.
> Yang K. Dib u eegida barnaamijyada yoga ee loogu talagalay afar arrimood oo khatarta ugu jirta cudurka dabiiciga ah. eCAM 2007; 4: 487-491.
> Mamtani R, Mamtani R. Ayurveda > iyo > yoga cudurada wadnaha. Cardiology ee Dib u eegista 2005; 13: 155-162.