Ukuphuhliswa kwamawaka eminyaka edlulileyo, i-yoga yindlela yokwelapha epheleleyo edibanisa ingqondo, umzimba kunye nomoya. I-Yoga idala ukulinganisela, amandla, kunye nokuguquguquka kodwa ukucinga.
Abafazi abanePolycystic Ovary Syndrome (i- PCOS ) bakhuthazwa ukuba bahlanganyele ekusebenziseni imihla ngemihla ukuncedisa ama-hormone nokulawula ishukela legazi kunye namazinga e-insulin. Bobabini abaqeqeshwayo kunye nokuxhatshazwa (ukulinganisa) ukuqeqeshwa okuye kwaboniswa ukuba bazuze abafazi nge-PCOS.
Nangona kunjalo, ubungqina bwakutshanje luye lwaba umngeni kulo mbono ngokubonisa izibonelelo ezinzulu zempilo ye-yoga ekuphuculeni ukuxhalaba, ama-hormone, ukuhamba kwimizuzu kunye neengxaki zeendlela zokuziphatha phakathi kwabasetyhini abane-PCOS ngaphezu kovavanyo oluqhelekileyo.
Nazi iintlobo ezintathu zeempilo ezinokumangalisa ze-yoga kubafazi abane-PCOS:
Kunciphisa ukuxhalabisa
Abo bawenza rhoqo bayazi malunga neenzuzo ze-yoga ekunciphiseni ukuxhalaba nokuxinezeleka. I-Yoga inikeza ukuzola engqondweni kwaye kukho ubungqina obonisa ukuba i-yoga iyanciphisa uxinzelelo kunye nokuxhalabisa ngokuchaphazela umsebenzi onovelwano.
Ukuxhalabisa okuqhelekileyo phakathi kwabasetyhini abane-PCOS kunye ne-yoga kunokubonelela ngonyango olusebenzayo nolungenakunqununu kwabasetyhini abanemeko yokuyilawula. Uphando olupapashwe kwi- International Journal ye-Yoga lufumene ukuba iiveki ezili-12 zeprogram yogalelo epheleleyo kwiintombazana eziselula kunye ne-PCOS zazingcono kakhulu kunenkqubo yokuzilolonga ekunciphiseni iimpawu zokuxhalabisa.
Ukuphucula iiHormones
Kukho ubungqina bokubonisa ukuba iinzuzo ze-yoga zihamba ngaphaya kwelokunciphisa uxhalaba kwabasetyhini kunye ne-PCOS ekuphuculeni i- hormone yesondo kunye nokulawula imijikelezo yesini . Uphando olushicilelwe kwiNcwadi ye-Alternative and Complementary Medicine yabona ukuba intombazana engumfana kunye ne-PCOS eqhuba iprogram yogalelo epheleleyo ebandakanya iyure enye ye-yoga imihla ngemihla kwiiveki ezili-12, yabonisa ukuphucula okukhulu kwi-hormone yokulwa ne-mülleri, i-hormone ye-luteini (LH), kwaye testosterone, nangaphezulu kunokuba umzimba usebenzise umzimba.
Amantombazana ayenze i-yoga nsuku zonke abuye aphucula ukuhamba kwexesha .
Ukuphucula abaMakethi beMetabolic
Kubonakala ngathi i-yoga ingaba nefuthe elihle kwi-insulin nakwizinga le- cholesterol kubasetyhini abane-PCOS. I-Yoga ifumaneke ukuba iphumelele kakhulu kuneziqhelo zomzimba eziqhelekileyo ekuphuculeni i-glucose, lipid, kunye ne-insulin yokunyaniseka kwamantombazana kunye ne-PCOS abenza iintlobo ezahlukeneyo ze-yoga imihla ngemihla.
I-Yoga inikezela ngeenzuzo ezininzi zezempilo kubasetyhini abane-PCOS yaye ngokuqinisekileyo kufuneka uvavanyo ukuba awuzange wenze oko ngaphambili. Ukusebenzisa i-yoga kunokwenziwa naphi na kwintlawulo encinci okanye ngaphandle kweendleko. Kukho iintlobo ezahlukahlukeneyo ze-yoga ukusuka kwi-soft to workout. I-Hatha okanye i-Vinyasa yoga inokuba yinto efanelekileyo kakhulu kubaqalayo njengoko ithambile kwaye iquka i-Yoga poses eyisiseko, kanti i-Ashtanga okanye i-Bikram Yoga, isenzo esenzekayo kwigumbi elifudumeleyo, linokugcinwa kakuhle kwi-yogis ehamba phambili.
Iingcebiso ze-Yoga Kubaqalayo
- Gwema ukutya isidlo esinzima ngaphambi kweklasi.
- Phuza amanzi ngaphambi, ngexesha, nangemva kweklasi.
- Gqoka iimpahla eziphathekayo kwaye uzise umzobo wakho we-yoga.
- Ungabi namahloni ukuxelela umqeqeshi ukuba ungumqalayo.
- Yiya eklasini ekuqaleni kwaye ukhethe indawo ekhululekile kakhulu kuwe.
- Yenza le mibuzo kwisantya sakho.
- Ungabi namahloni ngokucela uncedo.
> Imithombo:
> Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. Impembelelo yeprogram yogalelo epheleleyo kwiimpawu ezixhalabileyo kumantombazana asetsheni kunye ne-polycystic ovarian syndrome: Uvavanyo lokulawulwa ngokungahleliwe. Int J Yoga. 2012 Julayi; 5 (2): 112-7.
> Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. Iziphumo zeprogram yogalelo epheleleyo kwiimimiselo ze-endocrine kwiintsholongwane kunye ne-polycystic ovarian syndrome: ilingo elilawulwa ngokungenamthetho. J Altern Complement Med. 2013 Feb; 19 (2): 153-60.
> Nidhi R, Padmalatha V, Nagarathna R, Ram A.Effect yeprogram yoga kwi-glucose metabolism kunye negazi leepilisi kumantombazana asetsheni kunye ne-polycystic ovary syndrome. Int J Gynaecol Isibambiso. 2012 Julayi; 118 (1): 37-41.