Ethuthukisiwe ezinkulungwaneni zeminyaka edlule, i-yoga uhlobo lwezokwelapha okuphelele okuhlanganisa ingqondo, umzimba, nomoya. I-Yoga idala ibhalansi, amandla, nokuguquguquka kodwa nokucabanga.
Abesifazane abane-Polycystic Ovary Syndrome (i- PCOS ) bakhuthazwa ukuthi bahlanganyele ekuzivocavoca nsuku zonke ukusiza ukulinganisela ama-hormone nokuphatha ushukela wegazi namazinga e-insulin. Kokubili ukuvivinya umzimba nokuvivinya (isisindo) ukuqeqeshwa kuye kwaboniswa ukuzuzisa abesifazane nge-PCOS.
Ubufakazi bamuva, noma kunjalo, buye baletha inselele lo mbono ngokubonisa izinzuzo ezinkulu zezempilo ze-yoga ekuthuthukiseni ukukhathazeka, ama-hormone, imijikelezo yokuya esikhathini kanye nemingcele yemethamo phakathi kwabesifazane abane-PCOS ngaphezu kokuzivocavoca okuvamile.
Nazi izinzuzo ezintathu ezemangalisayo zezempilo ze-yoga kubesifazane abane-PCOS:
Kunciphisa Ukukhathazeka
Labo abenza njalo bayazi ngezinzuzo ze-yoga ukunciphisa ukukhathazeka nokucindezeleka. I-Yoga inikeza ukuzola engqondweni futhi kukhona ubufakazi obonisa ukuthi i-yoga inciphisa ukucindezeleka nokukhathazeka ngokuthinta umsebenzi womzwelo ozwelayo.
Ukukhathazeka kuvamile phakathi kwabesifazane abane-PCOS kanye ne-yoga banganikeza ukwelashwa okuphumelelayo nokungabonakali kwabesifazane abanesimo sokuphatha. Ucwaningo olwanyatheliswa kuyi- International Journal Yoga lithole ukuthi amasonto angu-12 ohlelweni lwe-yoga oluphelele emantombazaneni asencane ne-PCOS ayengcono kakhulu kunomsebenzi wokuzivocavoca umzimba ekunciphiseni izimpawu zokukhathazeka.
Ithuthukisa amaHormoni
Kunobufakazi bokuthi izinzuzo ze-yoga zihamba ngaphezu kokunciphisa ukukhathazeka kwabesifazane abane-PCOS ekuthuthukiseni ama-hormone ocansi kanye nokulawula imijikelezo yokuya esikhathini. Ucwaningo olunyatheliswa encwadini ye-Alternative and Complementary Medicine lwathola ukuthi amantombazane asetshenziswe nge-PCOS ahlanganyela ohlelweni oluphelele lwe-yoga olubandakanya ihora elilodwa le-yoga nsuku zonke amasonto angu-12, abonise ukuthuthuka okuphawulekayo kwe-hormone anti-müllerian, i-hormone yokuqondisa (LH), futhi testosterone, ngisho nangaphezu kokuvivinya umzimba.
Amantombazane ayenze i-yoga nsuku zonke futhi abona ukuthuthukiswa kwimiva yokuya esikhathini .
Ithuthukisa Amakhamera WeMetabolic
Kubonakala sengathi i-yoga ingaba nethonya elihle kumazinga e-insulin nama- cholesterol kwabesifazane abane-PCOS. I-Yoga itholakala ukuthi iphumelela kangcono kunokuzivocavoca umzimba okuvamile ekuthuthukiseni i-glucose, lipid, kanye ne-insulin ukumelana kwamanani emantombazaneni asencane ne-PCOS abenza izinhlobo ezahlukene ze-yoga nsuku zonke.
I-Yoga inikeza izinzuzo eziningi zezempilo kwabesifazane abane-PCOS futhi kufanele nakanjani uzame uma ungakaze uwenze ngaphambili. Ukusebenzisa i-yoga kungenziwa noma kuphi futhi ngezindleko ezincane noma ngaphandle. Kunezinhlobonhlobo eziningi ze-yoga ezisuka emnene kuya ekusebenzeni okunamandla okukhulu. I-Hatha noma i-Vinyasa yoga ingase ifaneleke kakhulu kubaqalayo njengoba ilula futhi ifaka i-yoga poses eyisisekelo, kuyilapho i-Ashtanga noma i-Bikram yoga, umkhuba okwenzeka ekamelweni elifudumele, kungase kube ngcono kakhulu kwi-yogis ephakeme.
Ama-Yoga Amathiphu Kwabaqalayo
- Gwema ukudla isidlo esindayo ngaphambi kwesigaba.
- Phuza amanzi ngaphambi, ngesikhathi, nangemva kwekilasi.
- Gqoka izingubo eziphuthumayo bese ulethe u-yoga mat wakho.
- Ungabi namahloni ukutshela umfundisi ukuthi uyisiqalo.
- Iya ekilasini ekuseni bese ukhetha indawo ekhululekile kakhulu kuwe.
- Yenza le mibono ngezinga lakho siqu.
- Ungabi namahloni ngokucela usizo.
> Imithombo:
> Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. Umphumela wohlelo oluphelele lwe-yoga ngezinkomba zokukhathazeka ezinganeni zamantombazane ezinesifo se-polycystic ovarian syndrome: Ukuhlolwa okungahleliwe kwecala. Int J Yoga. 2012 Jul; 5 (2): 112-7.
> Nidhi R, Padmalatha V, Nagarathna R, Amritanshu R. Imiphumela yehlelo oluphelele lwe-Yoga ngemingcele ye-endocrine ebantwaneni abane-polycystic ovarian syndrome: isilingo esilawulwa ngokungahleliwe. J Altern Supplement Med. 2013 Feb; 19 (2): 153-60.
> Nidhi R, Padmalatha V, Nagarathna R, Ram A.Ukusebenza kohlelo lwe-yoga ku-glucose metabolism namazinga wegazi emantombazaneni asencane ane-polycystic ovary syndrome. I-Int J Gynaecol I-Obstet. 2012 Jul; 118 (1): 37-41.