Kwayoyin kwalliyar cholesterol

Shekaru da yawa ba tare da gwagwarmaya ba tare da CHOLESTEROL?

Shugaban Cibiyar: “Za ku yi mamakin yadda sauƙin sauƙin ƙwayar cholesterol ta hanyar shan shi kowace rana.

A yau, an san shi daidai cewa ƙwayar cholesterol shine babban dalilin ƙirƙirar filaye a tasoshin.

Kayan kwalliyar cholesterol sune manyan abubuwanda ke haifar da atherosclerosis.

Masu karatun mu sunyi nasarar amfani da Aterol don rage cholesterol. Ganin shahararrun kayan wannan samfurin, mun yanke shawarar ba da shi ga hankalin ku.

Wadannan tsari suna fitowa ne a wuraren da tsananin zafin nama yake gudana.

Cikakken takaitaccen jirgin ruwa da kuma haifar da gurnati na jini na barazanar:

• infarction na zuciya
• rashin lafiya na huhu,
• bugun jini
• mutuwa nan take.

Isticsididdiga ta nuna cewa mutanen da ke da babban adadin ƙwayoyin lipoprotein fiye da yadda wasu ke fama da cututtukan zuciya. Cholesterol ƙari ne kawai ga sauran abubuwan da ke haifar da cututtuka. A haɗe tare da halaye marasa kyau da kuma salon rayuwa, yana tsokani rikitarwa da yawa.

Sama da kwalabe na al'ada yana da haɗari har ma da ƙananan matakan. Idan ba a haɓaka ba, bayan ɗan lokaci a cikin sassan hanyoyin bincike na jiki na iya farawa. Duk da gaskiyar cewa "mummunan" cholesterol ana ɗauka mara kyau, abun da ke cikin al'ada na tallafawa tsokoki a siffar. Idan lipoproteins mai yawa yana ƙasa da al'ada, mutum yana jin rauni, sautin tsoka ya ɓace, kuma ana lura da gajiya koyaushe. Bugu da kari, akwai babban hadarin kamuwa da cututtukan hanta, anemia, da rikicewar tsarin jijiyoyi. Masana kimiyya sun ce a cikin wannan halin akwai dabi'ar kashe kansa.

Kasancewar take hakkin ya shafi magani. Ya ƙunshi abinci da rayuwa mai aiki. Koyaya, yakamata mutum yayi yaƙi da ilimin cuta a ƙarƙashin kulawar ƙwararrun masani, kuma yana da matukar wahalar warware kansa irin wannan matsalar. Kamar yadda kuka sani, ana rage cholesterol daga motsa jiki. Akwai shawarwari na musamman da hadaddun da ke gyara matsalar. Motsa jiki don tasirin cholesterol yana da matukar muhimmanci ga kulawa ta dace. Yakamata a kula da batun keta haddin yawan lipoproteins da mutane sama da shekaru 40, suna fama da cututtukan zuciya. Idan aka kwatanta su da maza, mata sun fi fama da cutar sankarau. Don fahimtar yadda cholesterol ke canzawa yayin aiki na jiki, kuna buƙatar fahimtar fa'idodin wasanni da tasirin sa ga alamu.

Amfanin wasanni tare da cholesterol

Motsa jiki magani ne na duniya gabaɗaya don ƙwayar cholesterol. Motsa jiki ba kawai zai iya kawar da kitse mai cutarwa ba, amma kuma inganta haɓaka rayuwa da lafiya.

Binciken kimiyya ya tabbatar da cewa wasanni yana da kyau ga kowa, ba tare da banbance ba.

Yawancin mutanen da ke fama da cutar cholesterol suna fara aiki da shi sosai. A wannan yanayin, har ma da caji tare da babban cholesterol zai zama farkon matakin dawowa.

Wannan shi ne yanke shawara da ta dace, tunda abubuwan ɗauka suna shafar zuciya da jijiyoyin jini, ƙarfafa su. Yin caji zai kawo iyakar amfani da safe. Tare da motsa jiki, filaye suna raguwa a cikin girman, kuma adadin yawan lipoproteins mai yawa yana ƙaruwa.

Yana da mahimmanci musamman don kar a zubar da jiki idan ilimin jiki shine sabon abu. Wajibi ne a ƙara ɗaukar nauyin, a hankali zai iya yiwuwa don guje wa raunin da ba shi da lafiya. Ingantaccen aiki zai ƙaruwa idan an riƙe darasi a cikin iska mai kyau. Mafi kyawun wasanni: iyo, gudu, wasannin waje. Lokacin zabar wasanni, yana da kyau a nemi likita, zai zaɓi jerin abubuwan motsa jiki dangane da yanayin lafiyar mai haƙuri.

Bai kamata a kula da ilimin motsa jiki ba. Kafin kowane motsa jiki, ya kamata a gudanar da wani ɗumi don guje wa raunin da ya faru. Idan ana son samun babban fa'ida, yana da kyau a bi waɗannan shawarwarin:

1. Kar ku cika jiki. Tunanin da ya inganta horo kawai zai amfana da kuskure. Idan ba'a tsara nauyin don kayan aikin mutum ba, zaku ji rauni, amma ƙoƙarin ba zai zama karuwa ba. Fewan kwanakin farko na horo bai wuce minti 10 da komai ba.
2. Classes ya kamata na yau da kullun. Duk abin da yanayi da yanayi a kan titi, kuna buƙatar koya don daidaitawa da yanayi. Bugu da kari, bayan aji, yanayin zai zama mafi kyawu.
3. Saboda kowane motsa jiki ya kasance abin farin ciki, zaku iya canza darussan. Ta wannan hanyar ba zasu gajiya ba.

Ya kamata sauraron jiki. Yana da mahimmanci a kula da yanayin jikin yayin wasanni.

Ba a ke so ba don a wuce gona da iri, kuna buƙatar zaɓar kari wanda zai gamsar da aiki da shi.

Yin motsa jiki na cholesterol

Akwai ingantattun wasanni waɗanda ke taimakawa ƙananan matakan abubuwan.

Ana iya yin su ba tare da la'akari da matsayin lafiyar jiki ba.

Aiki na jiki ba wai kawai yana shafar aikin yi ba, har ma a kan yanayin jiki baki ɗaya.

Masana da ke da babban ƙwayar cholesterol suna ba da shawarar yin yawo a waje, yoga ga masu ciwon sukari, tai chi, iyo. Gudun safiya, kwallon kafa, abubuwan motsa jiki, wasan tennis, kekuna, da kuma motsa jiki suma suna da amfani.

Waɗannan wasanni suna da kyau sosai, kuma suna matuƙar dacewa don daidaita cholesterol. Akwai takamaiman darasi na musamman na babban cholesterol wanda zai iya tsayar da jijiyoyin jini, zuciya da kawar da mai mai yawa. Kowane ɗayansu an tsara su ne don sassa daban-daban na jiki. Darussan da zasu biyo baya zasu taimaka wajen kawar da mai mai “cutarwa”.

• Don kwatangwalo, yana da amfani don karkatar da jiki daga gefe zuwa gefe. Kuna iya ƙoƙari ku zauna a kan diddigeku kuma ku motsa gluteus tsoka daga ƙafa ɗaya zuwa wancan.
• Don horar da hannaye, dole ne a ɗauki madaidaiciyar matsayi, kafafu ya kamata ya zama faɗin kafada baya. Bayan samun matsayi na farko, ya wajaba don juya abin haɗin gwiwa kafada da baya. Bayan haka kuna buƙatar shimfiɗa hannuwanku gwargwadon yiwuwa, riƙe a wannan matsayin na dubun seconds.
• Don dumama wuya, kuna buƙatar runtse ƙusa zuwa kirji, sannan karkatar da wuyan baya, sannan zuwa ga ɓangarorin, taɓa hannuwan bi da bi. Don haka kuna buƙatar juya kanku a cikin da'irar.
• Hakanan yana da taimako ga horar da rashin ku. A cikin wurin zama, kuna buƙatar taɓa goshin ku zuwa gwiwoyin da aka lanƙwasa. Sannan kuna buƙatar haɗa ƙafafu, sannan ɗaga da ƙananan su sau da yawa.
• Don baya zai zama da amfani daga matsayin tsaye don lanƙwasa kuma tare da hannayensa duka biyu har zuwa saman bene. Sannan kuna buƙatar durƙusa, dabino a hutu a ƙasa kuma tanƙwara bayanku. A cikin matsayi na supine, duka ƙafafun biyu suna buƙatar tayar da digiri 90.
• Ga kafafu. Madadin kafafu, dauke su gaba. Sannan a zauna sau 10.

Optionayan zaɓi ɗaya na iya zama wasan motsa jiki tare da babban cholesterol. Yana haɓaka sassauci, yana kawar da mai da sautunan jiki. Gymnastics kuma yana taimakawa wajen haɓaka taro, tunani da jimiri. Hakanan suna da alaƙar yin iyo da cholesterol. Tare da taimakon wannan wasa, kayan sun saba a cikin kankanin lokaci.

Hakanan ana ba da shawarar yin rajista a cikin tafkin don rigakafin cutar sankara. Yana da mahimmanci a zabi wasan da zai kasance mai jin daɗi.

Yaya za a rage cholesterol ba tare da kwayoyi ba?

Baya ga motsa jiki, yana da muhimmanci a bi wasu shawarwari.

Hanyar da ta dace zata taimaka rage tasirin cholesterol cikin sauri da jin zafi.

Idan an gano kwayoyin cutar a matakin farko, za a iya amfani da hanyoyin da ba su da magani.

Don cimma nasarar ƙananan ƙwayar plasma, dole ne a bi waɗannan ka'idodin:

1. Sha koren shayi. Masana ilimin abinci sun ba da shawarar maye gurbin kofi tare da koren shayi, saboda amfanin sa baya cikin shakka. A bu mai kyau a yi amfani da manyan-leaved, kunsasshen ba shi da amfani. Yana daidaita yanayin tsarin jijiyoyin jini kuma yana sanya tsari na alamun kariya.
2. Barin shan taba da shan giya. Shan taba yana da mummunar tasiri a cikin jijiyoyin jini da zuciya. Bugu da kari, haɗarin cutar cututtukan cuta ninki biyu. Bayan barin mummunan al'ada, ba kawai ba za ku iya inganta tasoshin jini ba, har ma ku sami raguwa cikin haɗarin cutar kansa. Har ila yau, maganin maye yana haifar da mummunan sakamako ga jikin mutum, duk da shawarar wasu likitoci. Barasa ba zai iya zama da amfani ba ko da a cikin ƙananan allurai.
3. Cereals da oatmeal za su rage mummunar cholesterol.
4. Kifi na teku. Polysaturated acid da aka samo a kayayyakin kifi suna da amfani kwarai da gaske don rage ƙwayar cholesterol. Manyan man kifi ne.
5. Man zaitun zai taimaka wajen kawar da abubuwa masu cutarwa. Yana da maye gurbin mai mai.
6. Juice Therapy. Yin amfani da kayan lambu da ruwan 'ya'yan itace zasu ba ku damar hanzarin kawar da mai mai lahani.

Waɗannan shawarwarin, haɗe tare da motsa jiki, zasu taimaka wajen tsara lafiyarku.

Game da sinadarin cholesterol da kuma hanyoyin rage shi an bayyana shi a cikin bidiyo a wannan labarin.

Ilimin motsa jiki na jijiyoyin jini: motsa jiki na yau da kullun da motsi - mafi kyawun rigakafin!

Dystonia na jijiyoyin cuta cuta ce gama gari wanda ke haifar da yaduwar jini, sanadin abin da zai iya danganta shi da yanayin gado da abubuwan waje. Matsayi, rashin motsa jiki, shan taba, sakamakon cututtukan da suka gabata - duk wannan yana haifar da gaskiyar cewa tasoshin jini suna cikin sautin girma. Lalacewa na lumen yakan haifar da samarda gurbataccen jini, karuwa a karfin jini, musamman idan akwai wani bincike game da dystonia neurocirculatory, wanda yafi matukar inganta wadannan hanyoyin. Ba shirye-shiryen kantin magani da yawa azaman rayuwa mai aiki da kuma motsa jiki mai sauƙi don tasoshin jini na iya taimakawa wajen dawo da cikewar jini.

Horarwar 'Capillary' ana bukata ne don inganta tsarin jijiyoyin jiki

Smallestananan ƙananan jijiyoyin jini sune capillaries. Suna da alhakin rayuwar kowane sel na jiki, isar da abubuwan gina jiki zuwa gare shi da 'yanci daga kayan lalata. Kabilu sun mamaye dukkan jikin mutum, adadinsu “tsawon” akalla kilomita dubu 60 ne. Idan akwai wani cikas a hanyar hawan jini a cikin jirgin ruwa wanda ya toshe kunkuntar, to kayayyakin samfuri masu guba zasu tara cikin sel mafi kusa, wanda ba za'a cire shi a kan kari. Wannan zai haifar da haifar da cutar ba kawai a cikin tsarin zuciya ba, har ma a wasu gabobin mahimmanci.

Masanin kimiyyar Jafananci kuma mai warkarwa Katsuzo Nishi ya kira jini “kogin rayuwa” kuma ya kirkiro da tsarin gaba daya na warkar da jiki ta hanyar horar da abubuwan motsa jiki da motsa jiki don karfafa jijiyoyin jini:

• Hanya mafi sauki amma mafi inganci wacce zata iya inganta yanayin capillaries da zaga jini, motsa jiki ne. Kuna buƙatar yin shi da safe, ba tare da tashi daga gado ba. Ki ɗaga kafafu da hannaye sama, yakamata ku girgiza su sosai kuma sau da yawa na mintoci 1.5 zuwa 2. Baya ga motsa jiki mai narkewa na capillaries, sake yin amfani da ruwan lymphatic shima yana faruwa, wanda ke taimakawa wajen tsarkake jikin gubobi da gubobi.
• Wani wasan motsa jiki daga ƙungiyar Niche ita ce Kifin Gwal. Kwanciya a kan gado har ma, kuna buƙatar sanya hannuwanku a ƙarƙashin wuyan ku a matakin kashin na mahaifa na huɗu, ja yatsun kafafunku zuwa gare ku, kuma, kuna ɓata kanku da ƙarfi, yin wasa da ƙananan motsi tare da duk jikinku, kamar kifi. Wannan aikin yana taimakawa kawar da yawan saurin jijiyoyin da ke cikin kashin, kuma yana inganta yada jini.

Kuna buƙatar horar da jirgi mai ɗauka a kai a kai, tare da maimaita motsa jiki sau biyu a rana - da safe, bayan farkawa, da yamma.

Yadda zaka rabu da tarkacen jijiyoyin kwakwalwa

Rashin daidaituwa a cikin jijiyoyin jiki da jijiyoyin bugun gini sune dalilan da yasa jijiyoyin jijiyoyin kwakwalwa ke faruwa. Bayyanannin asibiti na cututtukan fuka-fukai sun san mutane da yawa. Yana da

1. Ciwon kai na yau da kullun, amai, canje-canje a cikin karfin jini,
2. Nausea, mai rauni magana da daidaituwa na mota,
3. Tinnitus, raunin ƙwaƙwalwar ajiya,
4. Gajiya da raguwa sosai cikin aiki.

Jijiyoyin bugun jijiyoyin jiki na iya tayar da yanayin damuwa, canji a cikin matsin yanayi, cututtuka na kashin baya (osteochondrosis, alal misali). Don rage haɗarin fashewa, wajibi ne don ƙarfafa tasoshin kwakwalwa. Wannan zai taimaka wa tsarin cin abinci lafiya, bin ka'idodin aiki da hutawa, ganye da kuma motsa jiki na musamman.

Don haɓaka samar da jini ga kwakwalwa, motsi waɗanda ke buƙatar canji a matsayin shugaban - tiltsin gefe-gefe, juyawa kai, flips da wasu abubuwa a haɗe cikin hadaddiyar motsa jiki na yau da kullun. Lokacin yin motsa jiki, wajibi ne don kula da numfashi, yin motsin kai yadda yakamata, ba tare da girgizawa ba. Idan kun ji abubuwan ji daɗi marasa dadi, duhu cikin idanu, tsananin wahala, ya kamata a katse hanzarin motsa jiki a sake ci gaba bayan ɗan gajeren hutu, yana rage yawan motsi.

Tsarin bada domin inganta hawan jini a cikin kwakwalwa

• An yi shi a tsaye, kafaɗun kafaɗun kafaɗa ban da. Juya kan ka a hannun agogo da dawowa na mintina 2-3.
• I.P. - iri ɗaya. Iseaga hannuwanku sama, karkatar da yatsunsu. Lean gaba, yana aiwatar da motsin "katse itace". Maimaita 8 sau.
• I.P. - iri ɗaya. Legsafa ƙafafu a madadin: ƙafar hagu tana zuwa dama ta dama, ƙafar dama zuwa hagu.
• I.P. - iri ɗaya, gwiwoyi suna dan kadan sun lanƙwasa. Mika hannuwanka zuwa bangarorin ka kuma yi juji irin na asynchronous: juya hannun hagu a gaba, hannun dama na baya. Motsa jiki yana inganta ƙwaƙwalwa da saurin tunani.
• I.P. - kwance a bayan ka, kafafu da hannayen ka suna tsawaita tare da jikin. Legsaga kafafu madaidaiciya gwargwadon iko, tallafawa ƙananan baya da hannuwanku. Yi tsayawa "Birch" har zuwa 5 mintuna.

Babban motsa jiki don tasoshin kwakwalwa - rawa. Yin matakan rawa, mutum yana horar da daidaituwa, jini yana wadatar da iskar oxygen, zagayawarsa yana inganta. Jirgin kwakwalwa yana zama na roba, sautinsu yana raguwa. Bugu da kari, rawa babbar hanya ce wacce zata sauwaka damuwar damuwa da kuma rage damuwa. Kuma wannan lamari ne mai matukar tasiri wajen inganta tasoshin jini na kwakwalwa.

Ingarfafa tasoshin ƙafafu - matakai masu ƙarfin gwiwa a cikin rayuwa mai lafiya

"Sake bugawa" don madaidaiciya shine mafi girman nauyin da jijiyoyin kafafu suka samu. Rashin jijiyoyin kafafun kafa na iya haifar da tsawan jini, kuma a sakamakon haka, ya haifar da mummunan lalacewar jijiyoyin. Don rigakafin cututtukan jijiyoyin jiki na kafafu babu wani kayan aiki mafi kyau fiye da motsi. Don rage nauyin a ƙananan ƙarshen, motsa jiki sun fi tasiri cikin ruwa. Yin iyo, ruwa mai iska, shan baho da wanka na ruwa har ma da zubar da ruwa mai sanyi a ƙafafunku - wannan yana motsa wurare dabam dabam na jini kuma yana haifar da tasoshin ƙafafunku don narkewa - don sake buɗewa tare da tsananin ƙaruwa. Irin wannan caji na yau da kullun don tasoshin jini yana ba da gudummawa ga ƙarfafa su kuma yana sa ganuwar kafafun jijiyoyin jiki su kasance na roba.

Tsarin bada da nufin ƙarfafa tasoshin ƙafafun kafafu

• I.P. - tsayawa a kasa, kafafu sun fi fadi fiye da kafadu. Lean sama da kasa, kai kasan bene tare da yatsunsu. Lokacin juyawa, kiyaye kafafunku a tsaye.
• I.P. - zaune a kasa. Aura kafafu gwargwadon yiwuwa, Miƙe hannuwan a matakin kirji, jingina da gaba don samun ƙasan tare da lanƙwasa hannu. Sanya kafafunku a tsaye. Kowane sha'awar 8-10 na ɗan minti kaɗan.
• I.P. - durƙusa. Miƙe hannuwanku zuwa gaɓoɓinku kuma fara tafiya akan gwiwowinku baya da gaba. Idan ka gaji, ka kwanta a kasa ka dawo da numfashi.

Darasi don rigakafin karancin ƙwayoyin ƙafafu da jijiyoyin jini

Gudun farin ciki yana da amfani don warkar da tasoshin ƙafafu. Idan kun kusanci horo ba tare da tsattsauran ra'ayi ba, yin yawaitar abubuwan lodi da tsawon lokacin gudanarwar, to babu shakka amfanin zai zama babu tabbas. Contraindications don horo na iya zama:

1. Cin abinci kafin a gudu
2. Hayaniya ko kuka a cikin kunnuwa
3. Mai rauni kafafu
4. Rashin hawan jini.

Idan kun sami gajiya mai yawa ko rashin jin daɗi yayin tsere, zai fi kyau a dakatar, yin wasu ayyukan motsa jiki don dawo da numfashi kuma kuci gaba da tafiya. Theara ƙarfin horo ya kamata ne kawai lokacin da jikin ya sami cikakke ga karuwar aikin jiki.

Jirgin lafiya mai wuyar gaske sune mabuɗin don kyautatawa

Ciki wani muhimmin bangare ne na jikin mutum. A nan ne mahimmancin arteries, wanda ta hanyar samar da jini ga kwakwalwa da shafi kashin baya. Rashin raunuka na wuyansa yana sa mutum ya kasance yakan ɗauraye wuya koyaushe don kiyaye kansa da baya. Wannan tashin hankali yana haifar da matsawa ga tasoshin jini, claming of enduro na jijiya. Daga nan - take hakkin yaduwar jini, ciwon kai, hawan jini da sauran alamu mara dadi.

Musclesarfafa tsokoki na mahaifa, zaku iya dawo da tasoshin wuyansa kuma da haka za ku rabu da cututtuka. Daga cikin darussan, babban wurin yana shagaltar da kai, tilts da jujjuya kai. Duk motsi ya kamata a yi shi sosai, ba tare da mantawa da kula da numfashi yadda yakamata ba. Kyakkyawan sakamako ana ba da su ta hanyar wasan motsa jiki na kasar Sin, inda babu motsi mai motsawa da aiki. Ana iya yin motsa jiki don tasoshin wuyansa da ƙarfafa tsokoki duka a gida da kuma wurin aiki - wannan baya buƙatar wurin da aka keɓance na musamman.

Masu karatun mu sunyi nasarar amfani da Aterol don rage cholesterol. Ganin shahararrun kayan wannan samfurin, mun yanke shawarar ba da shi ga hankalin ku.

Motsa jiki don ƙarfafa tsokoki na wuya

• Don tsayawa a kan bango, ƙoƙarin tabbatar da cewa duk sassan jikin an matsa su zuwa kan tsaye. A kan wahayi, Ina ƙoƙari don "kwaikwayo" kaina a bango, na rage tsokoki na wuya kamar yadda zai yiwu. Riƙe numfashinku kuma kula da wannan matsayin na 5-6 seconds.
• Zama a kan kujera, sanya dabino a goshinka ka latsa da karfi, da tilasta kanka ya jingina da baya. A lokaci guda, yana karkatar da wuya, ya kamata ku tsayayya da motsi na gaba na shugaban. Irin wannan "adawa" a matsakaicin ƙarfin wutar lantarki ya kamata a riƙe shi don seconds 5-7, yayin da ya kamata a dakatar da numfashi. Bayan karewar lokaci, fitar iska da hutu na tsawon dakika 10-12. Maimaita motsi sau 3 zuwa 7.
• Ana yin motsi iri ɗaya tare da kai wanda aka sanya shi gaba da zuwa gefe. Wannan aikin motsa jiki yana da kyau a cikin wannan lokacin za ku iya yin motsa jiki 1-2 a kowace awa - wannan yana da matuƙar amfani don faɗaɗa tasoshin wuyansa da kwakwalwa.
• Sannu a hankali juya shugaban a cikin semicircle, daga wannan kafada zuwa wancan, riƙe shi cikin matsanancin matsayi. Maimaita 8-12 sau, sannu a hankali kara amplitude.

Yadda ake horar da zuciya da jijiyoyin jini?

Don kiyaye tasoshin da zuciya a cikin yanayi mai kyau na dogon lokaci, ya zama dole a kula da mafi yawan horo a koyaushe. Gaskiya ne gaskiya ga tsofaffi waɗanda, saboda tsufa, sun rage yawan aiki na jiki. Isasshen adadin oxygen da motsa jiki mai sauƙi - wannan bai kamata tsoffin mutane su manta da wannan ba.

Ya kamata horo da zuciya da jijiyoyin jiki da safe, kai tsaye bayan farkawa. Juyawa tare da hannaye da kafafu shine motsa jiki wanda zai haifar da kwararar jini zuwa 'farkawa', yayin da jiragen za su faɗaɗa. Dole ne a yi sauƙaƙe, squats da juji na jiki tare da sanya idanu akai-akai kan ƙimar zuciya. Idan bugun mutum mara ilimi yana cikin bugun 90-100 a minti daya, to har yanzu zuciyarsa bata sami isasshen oxygen da jini. Tare da haɓakawa a cikin matakin babban aiki na jiki, ƙirar zuciya kuma tana ƙaruwa. Dangane da haka, zuciya tana aiki tare da aiki sosai, yana samun isasshen jini saboda kyakkyawan aikin aorta.

Bayan 'yan bada don zuciya da jijiyoyin jini

• Matsa kan yatsun kafa kuma yi tafiya tare da gwiwoyi masu ƙarfi.
• Kafafu suna a faɗin kafada. Hannu ya ɗaga sama, yayin da yake ɗaure hannayensa cikin tsibiri. Lokacin da aka tsinke jiki zuwa dama, ƙafar dama tana kangara zuwa dama. Matsa don yin ƙoƙari don yin zurfi kamar yadda zai yiwu. Maimaita motsi iri ɗaya zuwa hagu. Yi 8-9 sau, ba mantawa don sarrafa numfashi.
• Miƙe hannuwanku biyu kuma ku runtse hannuwanku da kyau a gaban kafada. Hannun dama shine kafada hagu, da kuma ƙari. Rike gidaje kai tsaye. Repara maimaitawa da hanzari yayin rashin kwanciyar hankali a cikin zuciya har zuwa sau 50.
• Hannu ƙasa tare da jiki, kafafu sosai guga da juna. Hannun don kammala cikakken da'ira: baya - sama - gaba. Da farko ana aiwatar da jujjuyawar juyi ne a bangare daya, sannan a sauya alkibla zuwa kishiyar hakan. Maimaitawa - daga 10 zuwa 50.
• Kwanciya a bayanku, kuna buƙatar ɗaga kafafunku wanda aka lanƙwasa a gwiwoyi a wani kusurwa na 90 ° kuma ku daidaita motsawar hawa keke. Karka riƙe numfashinka.
• Kasancewa cikin matsayi mai sauƙi, ɗaga kafaffun kafafun zuwa tsawo na 30-40 cm kuma yi motsi mai siffar giciye. Maimaita sau 20-25.

Aiki horar da zuciya tare da yin iyo, tseren keke, motsa jiki, da matakala. Kada mu manta abu daya: nauyin ya karu a hankali. Babban abu idan ana yin darasi ba yawan su bane da kuma tsawan su, amma tsari ne. Dole ne a bi da tsauraran matakai: motsa jiki da annashuwa. Daga nan sai muryoyin tsoka na zuciya zasu karu, tsokar zuciya da jijiyoyin jini zasu karfafa, kuma amfanin horo zai zama bayyananne.

Gymnastics don hauhawar jini

Musamman mahimmanci shine horar da tasoshin jini don hauhawar jini. Asedara yawan hawan jini yana haɗuwa da gaskiyar cewa ganuwar tasoshin suna rasa ikon nutsuwa kuma jinin da kyar ya “tursasa” ta cikin matattarar jirgin. Canje-canje na atherosclerotic a cikin arteries - plasta cholesterol a jikin bango suna ƙara matsaloli tare da hawan jini. Idan ba a yi ƙoƙari don horar da tasoshin barna ba, ƙara yawan matsa lamba zai iya haifar da mummunan sakamako.

Mahimmanci! Tare da hauhawar jini, ba shi yiwuwa ya yi tunani, yatsun hannu da kafafu, dukkan aikin da jini ya hau kan kai yana tabbatar da hakan. Ba za ku iya riƙe numfashinku ba akan ƙoƙarin tsoka - wannan na iya haifar da ƙaruwa mafi girma a cikin matsin lamba.

Motsa Jiki

• Dumi: tafiya a kusa da dakin, tare da m juya na jiki. Hannaye da ƙafafun ba su yin motsi mai kaifi - gajeren gajere, bends, rabin squats. Lokacin tafiya, zaku iya yin motsi na ƙugu na ƙashin ƙugu. Tsawon - minti 5.
• Zauna a kan kujera, sanya ƙafafunku a nesa na 30-40 cm, ɗaga hannuwanku sama. Rage hannuwanku ƙasa da motsa su a bayanku, jingina zuwa gwiwoyinku. A lokaci guda, kuna buƙatar ajiye kanku kai tsaye, kallonku yana fuskantar gaba.
• Ba tare da tashiwa daga kan kujera ba, shimfiɗa madaidaiciya hannu zuwa ga bangarorin, a lokaci guda ɗaga kafafun da aka tanƙwara a gwiwa zuwa kirji. A lokaci guda, sukan haɗu da hannayensu a gaban su, suna taimakawa wajen riƙe ƙafarsu ta ɗaga. Yi dabam da ƙafafun dama da hagu, sau 6-8.
• Hannun hannu zuwa ga tarnaƙi - shaƙa, yayin da kake shaye shaye, sanya hannunka a kan kugu kuma karkatar da jiki zuwa dama. Maimaita tare da gangara zuwa hagu. Kuna iya aiwatar da motsa jiki yayin zaune da tsaye.
• Hannun baya, sanya jiki madaidaiciya. Takeauki ƙafafun dama a sarari zuwa dama, riƙe shi a tsawan 30 cm cm Maimaita motsawa iri ɗaya tare da ƙafar hagu.

Bada motsa jiki

Haɓaka jini tare da oxygen, wanda shine vasodilator na halitta, yana da taimako sosai ta hanyar motsa jiki. Akwai ayyuka da yawa na motsa jiki na murmurewa - wasan motsa jiki na Qigong na kasar Sin, aikin motsa jiki na Strelnikova, Hanyar numfashi mai zurfi, yoga. Tare da duk nau'ikan fasaha, ana amfani da ka'idodin numfashi tare da babban matsayi na kamanni: wani ɗan gajeren gajeren numfashi ta hanci, riƙewar numfashi da kusan fitawar yanayi ta bakin.

Lokacin da numfashi na yogic, inhalation yana tare da ratsa cikin ciki, ta hanyar ɗan hutu, ƙoshin yana biyowa - ciki yana jujjuyawa daga ciki. Yawancin motsa jiki na numfashi na iya rage karfin jini da kuma daidaita tasoshin jini. Kuma haɓaka hanyoyin motsa jiki zai taimaka wajen mantawa game da hauhawar jini tsawon shekaru.

Lafiya ta jiki bayan bugun zuciya da bugun jini

Motsa jiki ba kawai yana taimakawa hana cutar zuciya ba. Maido da hankali a cikin bayan-infarction na bada damar gabatar da tilas na aikin motsa jiki. An ba da umarnin rukunin aikin motsa jiki na farko da za a yi yayin asibiti, karkashin kulawar likita. Amma koda bayan fitarwa, mai haƙuri ya kamata ya yi motsa jiki na musamman kowace rana, yana sauya nauyin da zai iya shakatawa da hutawa, aƙalla rabin sa'a. Don dawo da myocardium, ana buƙatar cikakken wadatar jini da abubuwan gina jiki, kuma don wannan, ana iya samun aiki na jiki ya zama dole.

Ajujuwan cikin kujera, sun hada da ingantawa da saukaka kafafu da hannaye, ana yinsu cikin natsuwa, tare da tsawan lura da yanayin bugun numfashi. Yin tafiya a wuri guda, tanƙwara zuwa dama da hagu, juyawa kafaɗun - waɗannan layukan ya kamata a yi yayin sarrafa bugun jini. Yawan zuciya kada ya tashi sama da bugun zuciya 120 a minti daya.

Hakanan ana iya ramawa ta hanyar amfani da tausa da motsa jiki. Don dawo da karfin motsi da ya rasa a jikin mutum, ya zama dole don tsari da himma sosai. Darasi na farko dole ne a yi shi da mataimaki, amma, bayan wani lokaci, likitan da likita ya zaba za a iya yin shi da kansa. A cikin motsa jiki na motsa jiki bayan bugun jini, yana da mahimmanci don hana yawan aiki da damuwa mai yawa. Regular da tsarin tsari a cikin azuzuwan jiyya na jiki zasu iya dawo da farin ciki na motsi.

Fa'idodin wasanni don kiyaye daidaituwar cholesterol

Zan iya buga wasanni tare da cholesterol mai yawa? Ba wai kawai zai yiwu ba, har ma ya zama dole, tare da darussan yau da kullun, dabarar za ta sami sakamako mai kyau.

Mahimmanci! Motsa jiki zai amfani mai haƙuri kawai idan an bi duk shawarar.

Sakamakon ingantaccen aiki na jiki ya bayyana ne kawai lokacin da aka lura da tsarin azuzuwan kuma jiki baya fuskantar matsananciyar damuwa sakamakon motsa jiki. Gabaɗaya, aiki na jiki da kuma cholesterol ra'ayi ne na polar, shine, ƙarin hauhawar motsa jiki yana haifar da raguwa.

Daga cikin fa'idodin motsa jiki na motsa jiki, ga mutum mai dauke da kwalakwala, akwai:

• normalization da karfin jini,
• karuwar iskar oxygen zuwa ga gabobin,
• daidaituwar zuciya
• rage kitse jikin mutum.

Ya kamata a yi aji a cikin yanayi mai kyau kuma a ji daɗin su. Mafi yawan ingantaccen aiki na jiki yana shafar jikin mutum, idan har azuzuwan suna cikin iska mai kyau. Lokacin zabar wasanni masu lafiya, yakamata ka fifita wurin wasan ninkaya, kekuna, wasannin dabi'a ta wayar hannu da gudu.

Ra’ayin masana

Dangane da kwararrun likitocin, wadanda suka yi cikakken nazari game da alakar motsa jikin mutum da matakin mummunan cholesterol a cikin jini, raguwa a cikin ayyukan motsa jiki yana haifar da rauni a hankali a hankali na sassan jikin jijiyoyin jini. Wannan yana tsokani ƙirƙirar filayen ƙwayoyin cholesterol kuma daga ƙarshe yana haifar da canje-canje na atherosclerotic a cikin tasoshin jini.

Statisticsididdigar da aka tattara sun nuna sakamakon:

1. Watanni shida na motsa jiki tare da matsakaicin nauyin yau da kullun ya haifar da dawo da metabolism na al'ada da raguwa a cikin matakan LDL a cikin 50% na mahalarta.
2. Shekarar motsa jiki, wanda aka zaba musamman ga kowane mara lafiya, ya haifar da daidaituwar ƙwayar cholesterol a cikin 80% na mahalarta binciken.
3. Bayan shekaru 2 na aiki akai-akai, matakan cholesterol na jini sun dawo al'ada a cikin 100% na mahalarta binciken, har ma da waɗanda suke tsunduma cikin shirin mai nauyi.

Sakamakon daban na waɗannan nazarin shine gano asalin yanayin horo akan canza matakin mummunan cholesterol. Motsa jiki na yau da kullun a cikin yanayin matsakaici na iya cimma nasarar rage aiki a cikin LDL fiye da abubuwan motsa jiki da aka saba da su.

Zai dace a lura cewa yawan motsa jiki mai ƙarfi tare da babban cholesterol ba zai amfanar da mai haƙuri ba, amma akasin haka, zai shafi lafiyar sa matuƙa.

Motsa jiki don daidaita yawan ƙwayoyin ku

Don rage cholesterol, kuna buƙatar komawa ga amfani da aiki na jiki na kowane nau'in - wannan zai iya zama da amfani ga jiki ba tare da ƙaƙƙarfa ba da fa'ida ga lafiyar mutum da inganta halayyar mutum. Muhimmiyar ma'ana ita ce haɗakar damuwa na wasanni tare da tsarin tunani mai kyau da tsarin abinci - a wannan zaɓi, kawar da mai mai yawa zai zama mai sauri da sauƙi.

Mutum na da 'yancin ikon ƙayyade aikin da ake so a cikin jiki, duk da haka, mashawarcin ƙwararraki ba zai zama dole ba - likita zai taimake ka zaɓi kyakkyawan aikin darussan da zasu taimaka wa daidaitaccen taro na mai.

Tare da babban cholesterol a cikin jini, ana bada shawara don zaɓar wasanni masu zuwa:

Amma dole ne a ɗauka a hankali cewa waɗannan wasanni na iya buƙatar horo na musamman ko lokaci mai yawa. Hakanan yana yiwuwa a rage cholesterol tare da taimakon motsa jiki masu sauƙi waɗanda basa buƙatar wani shiri na jiki don yin, alal misali, dararen safe.

Kyakkyawan zaɓi don maye gurbin jogging na safe, ga waɗanda ke rikodin irin wannan nauyin, shine tafiya Nordic, wanda ba shi da tasiri idan an rage nauyin gabaɗaya.

Bidiyo a cikin wannan labarin zai san masu karatu tare da fasali na yin nau'ikan motsa jiki masu sauƙi waɗanda zasu iya samun nasarar rage ƙwayar cholesterol.

Gabaɗaya dokoki don wasa wasanni tare da babban cholesterol

Don aiki na jiki ya ba da sakamako mai kyau, dole ne a fahimci cewa ƙwayar cholesterol wani nau'i ne mai iyakancewa. Ga wasu mutane, har ma da damuwa kamar sukuwar safiya na iya zama lahani, tunda ɗaukar nauyi akan tsarin kewaya lokacin gudu yana da girma.

Don samun iyakar ƙarfin aiki daga motsa jiki don kawar da hypercholesterolemia kuma a lokaci guda ba ku yi ƙarin lahani ba, kuna buƙatar bin wasu ƙa'idodi:

1. Kada ku kasance mai himma kuma kar ku cika nauyin jikinku, saboda zaku iya haifar da lahani mai yawa ga lafiya yayin ƙoƙarin jiki na haɓaka ba tare da shiri na gaba ba. Kayan aiki a cikin aji ya kamata ya haɓaka a hankali, daidai, har da tsawonsu.
2. An buƙata don musanya yanayin azuzuwan da motsa jiki, wanda shine matakin kiyayewa wanda ke taimakawa hana jiki yin jaraba ga abubuwan haɗin kai. Haka kuma, wannan tsarin zai samar da wata dama ta yadda yakamata a rarraba abubuwan nasu kokarin.
3. Kar a rusa tsari da tsarin horo. Mummunar yanayi, rashin yanayi bai kamata ya zama dalilin kauracewa wasannin ba. Koyaya, rashin kyau mara kyau, musamman haɗuwa tare da karatun zafin jiki mai ɗorewa ko tashin hankali, yakamata ya zama dalilin ziyartar likita, kuma ba ci gaba da horo ba.Ara yawan hauhawar jini a bangon ɗaliban bincike yana haifar da damuwa, galibi irin wannan siginar tana tantancewa gajiyar jikin mutum.
4. Jagorori don amintaccen aiwatar da motsa jiki suna ba da buƙatar kulawa da haƙuri koyaushe na zuciya.

Babban yanayin yadda za'a rarraba nauyin wasanni shine cikakkiyar fahimta ta jikin mutum - wanda ya isa ya tilasta shi yayi abinda ba zai iya ba. Zai fi kyau wadatar da ƙarami da sannu a hankali har zuwa saman, yana ƙara yawan aiki daidai da horon da suke yi. Farashin rashin yarda da waɗannan ka'idodi shine rushewa wanda ke haifar da gazawar sauke nauyin.

Sauƙaƙe Load

Yana yiwuwa a rage alamu na mai ƙoshin jikin mutum da matakin alamun LDL ba wai kawai tare da taimakon ƙarfin ƙarfin motsa jiki ba, har ma tare da mafi sauƙaƙan horarwar horo daga hanyar motsa jiki.

Mahimmanci! Mai koyar da ilmin motsa jiki zai taimaka wa mara lafiyar tantance mafi kyau duka darussan motsa jiki. Kwararren likita zai yanke shawarar tsari na bada.

Koyaya, yakamata a ɗauka a zuciya cewa kafin yin kowane ɗayan darasi na aikin motsa jiki, ana shawarar yin shawara tare da likitan ku kuma tattauna mafi kyawun tsarin motsa jiki da malami.

Daga cikin mafi kyawun motsa jiki waɗanda ke da tasiri sosai ga hypercholesterolemia, dabarun da aka bayyana a cikin tebur an bambanta su.

Za'a iya haɗa kayan aikin da aka bayyana a cikin karatun motsa jiki na safe.

Tasirin sakamako na aiki na jiki yana da mahimmanci. Tare da motsa jiki na yau da kullun, kazalika da ƙara yawan damuwa a cikin damuwa, mutum yana inganta lafiyar kansa kuma ya fara jin daɗi sosai.

Ci gaba mai motsa jiki

Amincewa da tsari na daidaituwa na azuzuwan, yanayin lafiya da ƙimar motsa jiki na jiki yana ƙaruwa, wanda ya sa ya yiwu a yi ƙarin zaɓuɓɓukan motsa jiki masu rikitarwa.

Mahimmanci! Amfani da aiki na jiki don rage yawan ƙwayoyin cuta ba dalili bane na ƙin shan magunguna wanda likita ya umarta.

Mafi kyawun zaɓi don hanya mai rikitarwa na motsa jiki don rage cutarwa da haɓaka matakin kolesterol mai amfani cikin jini sune:

1. Squats. A matsayin tsaye, kuna buƙatar sanya hannuwanku akan bel kuma sanya ƙafarku kafada nisa. Dole ne a yi squats da sikeli, tare da kawo kowannensu ya lanƙwasa a cikin gwiwoyi na kusan 90˚. Hanya ɗaya tana buƙatar squir 10-30.
2. Latsa Bayan an zauna a kan shimfiɗa wanda yake kwance, ana buƙatar sanya kafafu cikin ƙasa mai lanƙwasa kuma, in ya yiwu, gyara ƙafafu. Theaga jiki zuwa gwiwoyi, duka biyu a madaidaiciya layi, kuma tare da juyawar ƙonewa, to a ɗayan shugabanci, sannan a ɗayan ɓangaren, sau 10-20 sau.
3. Tura sama. Don horar da hannuwanku, kuna buƙatar yin tura-daga abubuwa da aka ɗaga sau 10-20. A matsayin tallafi, bango ko bututun kofa na iya yin aiki, kuma ana daidaita tsayin daka gwargwadon ikon mai haƙuri. Hanna, dole, a sanya sararin kafaɗun kafaɗa ban da.
4. A baya. Don horar da tsokoki na baya, ana bada shawara don ɗaukar supine. A wannan matsayin, kuna buƙatar sanya hannuwanku a bayanku kuma kuyi nauyin 5 na jikin baya. A wasu halaye, ana bada izinin amfani da ƙarin kaya.
5. Don haɓaka girkin kafada. Wajibi ne a zauna kwance akan shimfiɗa, kuma karba dumbbells wanda yake nauyin 1 kg. Tare da hannuwanku tare da jiki, kuna buƙatar ɗauke su ta kai kuma mayar da su zuwa matsayinsu na asali. A daya hanyar, ba fiye da 10 irin wannan lifts an yarda.

Tsawon lokacin aikin shine minti 20-30. Wannan zai ba ku damar cimma iyakar aiki a cikin mafi ƙarancin lokacin da zai yiwu. Hadaddun kanta dole ne ya fara kuma ya ƙare da darasi mai ɗumi.

Don cimma sakamako mafi kyau, irin waɗannan motsa jiki ya kamata a haɗe tare da yin iyo a cikin tafkin ko tafiya ta Nordic.

Yadda ake rage cholesterol mara kyau da haɓaka mai kyau

Ba za a iya kimanta maganin warkewa da motsa jiki ba. Suna daidaita aikin zuciya, suna sarrafa sukari da matakan insulin, da inganta haɓaka jini. Wannan yana inganta jin dadi, saboda yayin motsa jiki, jiki yana samar da hormones na farin ciki - endorphins.
M tsanani Motsa jiki ya kamata ya zama na tsananin matsakaici, kuma yawan zuciya kada ya wuce bugun 100-130 a minti daya. Zai iya zama kekuna, tafiya mai kuzari, gudu, iyo ko rawa. Wadanda suka fi son shiga rukunoni zasu iya zabar kulawar motsa jiki ta dandano.

• Yana da mahimmanci don gabatar da motsi a hankali. Idan ba a yi amfani da jiki don damuwa ba, zai fi kyau a fara da tafiya.
• Da farko, zai ishe ku yi darussan sau biyu zuwa uku a mako. Kuma a hankali motsa zuwa ayyukan yau da kullun.

Bayan watanni uku na motsa jiki na tsari, matakan lipoprotein mai girma (HDL) zasu tashi da kashi bakwai. Wannan yana nufin cewa hadarin bunkasa atherosclerosis zai ragu sosai.

Don guje wa ci gaba da matsalolin zuciya, dole ne mutum ya bi dokar da likitoci suka ba da shawarar: 3 x 30 x 130.

Wannan yana nufin cewa dole ne ka ciyar da lokaci aƙalla sau uku a mako, aƙalla minti 30. Sabili da haka bugun yayi daidai da doke 130 a minti daya.
Yadda za'a fara? Fara shirin motsa jiki don rage cholesterol dinku tare da mintina 15 a rana. A yi su sau biyar a mako, a lokacin hutu, alal misali, ranar Talata da Juma'a.

• Sannu a hankali kara lokacin horo domin bayan watanni uku cuku-cuku cikin bada daukar minti 50.

Yaushe yakamata ayi? Ba kwa buƙatar yin motsa jiki a wasu lokuta na rana ba. Mai da hankali kan cin abinci. Ya kamata a gudanar da aji 1 awa bayan cin abinci ko mintuna 30 kafin cin abinci.

• Ka tuna: don dumama tsokoki, dole ne a yi kowane motsa jiki sau 5-15.

Ayyuka masu sauƙi don taimakawa rage ƙwayar cholesterol

Darasi na Hannu

No. 1. Tsayawa, juya kafadu da baya.

Try 2. Yi ƙoƙarin shimfida hannunka gwargwadon yiwuwar, kamar dai ƙoƙarin rufe manyan ƙafafun.

A'a. 1. Sanya kawan ka a kirjin ka, sannan ka juyar da kanka kai har zuwa dama. Sannan yi ƙoƙarin taɓa kansa sau ɗaya tare da hagu kuma sau ɗaya tare da hannun damanka.

№ 2. Yi aikin jujjuya kai: sau ɗaya zuwa hagu, sau ɗaya - zuwa dama.

Darasi na baya

A'a. 1. Lean don ya taɓa ƙasan da hannuwanku.

A'a. 2. Samu a gwiwoyinku. Sanya hannuwanka cikin tafin hannunka kuma kayi “ridge cat”.

Lamba 3. Kyandir. Kwanciya, ɗaga kafafu a tsaye tare.

Hips

A'a 1. Yi lanƙwasa zuwa bangarorin.

A'a. 2. Zama a kan dugaduganku. Matsar da gurnati daga wannan diddige zuwa wani.

Motsa Jiki

A'a. 1. A zauna, yi gaba mai zurfin bends. Yi ƙoƙarin taɓa gwiwoyin da madaidaiciya tare da goshin ka.

A'a. 2. Ka kwanta. Liftaga kafafu tare, sannan a hankali rage su.

Darasi don kafafu.

№ 1. Tsayawa, ɗaga madaidaiciyar ƙafa a gaba: farko - dama, sannan - hagu. Kuma mataimakin.

Hanyoyi 5 masu sauki don rage cholesterol

Cholesterol yana hade jikin mutum daga kitse, wani bangare kuma ya samo asali ne daga abinci, galibi yana da matukar muhimmanci ga jiki, tunda yana daga cikin membranes cell da wasu hormones.

Idan cholesterol ya kasance mai hadewa ko kuma ya shiga cikin jiki fiye da kima, to sai a fara ajiye shi a bangon jijiyoyin jini, wanda ke taimakawa ci gaban manyan cututtuka kamar su atherosclerosis ko infarction na zuciya.

Sanadin High cholesterol

Haɓaka haɗuwa da ƙwayar cholesterol a cikin jini yana tasiri yawancin salon rayuwa. Idan kun ci ba daidai ba, motsawa kaɗan, yana da kiba, hayaki da shan giya, to, akwai haɗarin haɓaka matakinsa a cikin jini.

Hakanan, cholesterol na iya haɓaka tare da wasu cututtuka, alal misali: tare da hypothyroidism, ciwon sukari mellitus, cututtukan hanta, da dai sauransu Ana iya lura da haɓaka cholesterol a cikin jini yayin menopause.

Kwayar cholesterol ana kiranta hypercholesterolemia.

Yadda ake rage cholesterol

Hanya mafi sauƙi don rage ƙwayar cholesterol shine don kawo canje-canje na rayuwa da inganta abinci mai gina jiki. Amma wannan ba duka bane. Idan matakin cholesterol ya riga ya inganta bisa ga sakamakon gwaje-gwaje na dakin gwaje-gwaje ko kuma yana kan iyaka na yau da kullun, to ba za ku iya yin ba tare da shan kwayoyi na musamman ba. Yi wannan kamar yadda likitanka ya umurce ka.

Auki minti 10 a rana don motsa jiki.

Tsarin rayuwa mai tsayayye yana haifar da tsayayyen jini a cikin tasoshin da kuma ajiyar yawan kwayar cholesterol a jikin bango. Rashin aiki ko rashin motsa jiki shine kasadar mutumin wayewa.

Motsa minti 10 na yau da kullun yana taimakawa rage jini cholesterol1.

Yin yawo, tsere, hawan keke, motsa jiki, hanyoyin motsa jiki - zaɓi na nishaɗar nishaɗin lokacinmu yana da girma, kowa na iya zaɓar wani abu ga yadda suke so.

Dakatar da shan sigari idan ba ku da riga.

An san shan sigari don haɓaka cholesterol jini da kuma samar da manyan ƙananan ƙwayoyin cholesterol a cikin jini. Cire shan sigari yana kara samar da “mai kyau” mai tsafta a cikin kashi 10%, wanda ke nufin cewa yawan kwayar cuta zai zama da sauki barin jiki.

Canza halayen abincinku

Dukkanmu muna da ra'ayin mazan jiya a cikin ɗabi'ar ɗanɗano, amma idan inuwa ta bugun zuciya ko raunin jiki ta rataye ga lafiyarmu, to lokaci ya yi da za mu canza ra'ayinmu game da tsarin yau da kullun.

Guji kayayyakin da ke dauke da mai dabino. Wasu masana'antun da ba a san su ba suna ƙara shi a cikin rahitaccen maki na sunflower, gaba ɗaya ba damuwa game da gaskiyar cewa man dabino yana ba da gudummawar haɓakar cholesterol.

Man zaitun, da masara da abinci na man zaitun suna da yawa a cikin mai mai da yawa.

Nazarin da Dr. Grandi, wanda ke hulɗa da cholesterol, ya nuna cewa rage cin abinci mai cike da ƙoshin abinci mai narkewa ya rage yawan adadin kuzarin ko da fiye da tsayayyen abinci mai ƙarancin abinci.

Ya kamata a kula domin maye gurbin sauran ƙamshi tare da ƙoshin mai, kuma ba kawai ƙara man zaitun a gare su ba.

Yawan cin kayan lambu akai-akai da 'ya'yan itatuwa, tsaba da kwayoyi suna rage yawan sinadarin jini a cikin jini. Ofaya daga cikin mafi inganci a cikin wannan ma'anar ita ce tafarnuwa, amma a lokacin kulawa da zafi tana asarar kayan aikinta.

Kar ku manta game da Legumes na takin. Da wake, lemun tsami da lentil suna da fiber mai shuka mai ruwa-ruwa (pectin), wanda yake hade cholesterol kuma ya cire shi daga jiki. Bincike ta ƙwararren masanin abinci mai gina jiki James W.

Anderson nuna2 cewa Legumes na takin ya rage rage tasirin jini.

A cikin gwaji ɗaya, waɗannan mutanen waɗanda suka ci kofuna waɗanda 1.5 na tafasasshen wake a kullun na tsawon makonni 3 sun rage yawan ƙwayoyin jikinsu da kashi 20%.

Kasance kamar Buddha

Andari da yawa masana kimiyya suna jingina ga wata ka'idar damuwa ta al'umma game da ci gaban atherosclerosis: lokacin da jijiyoyi suka ji daɗi, toshe hanyoyin da jini ke yi tare da wahalar wucewa ta jini. A wannan yanayin, low-yawa cholesterol zauna a jikin bango, fararwa da inji na samuwar plaque a cikin tasoshin. Sabili da haka, don kula da lafiya: daina dabi'ar warware rikice-rikice cikin sautunan sautuna masu sautarwa.

Bayya aan mintuna kaɗan kowace rana don yin zuzzurfan tunani da annashuwa.

Yi amfani da dabaru da yawa na tunani don samun kwanciyar hankali.

Magungunan Dibikor, wanda masana kimiyya na Rasha suka kirkira dangane da sinadaran kayan halitta ga jikin, taurine, zai taimaka wajen rage cholesterol. Magungunan yana taimakawa rage matakin "mara kyau" da haɓaka matakin "kyakkyawa", cholesterol mai kariya. Zai taimaka wa marasa lafiya da masu ciwon sukari ba kawai suna rage ƙwayar jini ba, har ma mafi kyawun sarrafa matakan sukari.

Kalli maganin ka kuma zauna lafiya!

• Physanjin ɗan adam wanda aka shirya ta V. M. Pokrovsky, G. F. Korotko Babi na 15. Tasirin motsa jiki a kan yanayin aikin mutum
• Shawarar likitocin Amurka. Da Deborah Weaver ya shirya shi. - M.: ZAO Publish House Readers Digest, 2001

Wasan saukar da cutar cholesterol

Hanya na gama gari da amfani a cikin yaƙi da wuce haddi cholesterol shine ilimin ilimin jiki a duk nau'ikan sa. Motsa jiki nasara ce ba kawai kan cutar tasirin cholesterol, cututtuka ba, har ma da rashin izini, tushen rayuwa.

Fa'idodin motsi

Wasanni da cholesterol sune abubuwan hangen nesa. Motsa jiki yana kawo fa'idar da ba za a iya ambata ba:

• rage matakin kitse a jiki,
• daidaita jinin jini
• da amfani mai amfani ga zuciya,
• kara kwararar oxygen zuwa kyallen da gabobin jiki.

Akasin haka, iyakancewar kayan motsi yana haifar da canje-canje mara kyau a cikin ayyukan gabobin ciki, wanda ke haifar da lalata yanayin yanayin zuciya, haɓakar ƙwayoyin cuta a cikin tasoshin, da raguwa ga wadatar iskar oxygen zuwa ga jiki.

Wuce kima

Kiba da girma LDL matsaloli biyu ne masu alaƙa da juna (kodayake ba koyaushe ba). Ana iya magance su ta hanyar wasanni da ke adawa da cholesterol kuma a lokaci guda yana rage nauyi. Yana ɗaukar haƙuri kawai da wasiƙar zuwa sakamakon da ake so.

gargadi Idan akwai kiba ko kiba, aikin motsa jiki ya kamata ya kasance tare da saka idanu akan hawan jini, jijiyoyin zuciya da cholesterol.

Atherosclerosis

A yayin da kwayar cutar kwayar cutar kwayar cuta ta plasma ke haifar da hakan, babbar hadarin bunkasa atherosclerosis. Don kauce wa wannan, da kuma hana ci gaba da cutar, ya zama dole a shiga cikin motsa jiki na warkewa.

Abubuwan da ke cikin wannan yanayin suna da cikakkiyar motsi. A lokaci guda, Wajibi ne a iyakance ƙarfin motsa jiki, don lura da matsakaicin ƙarfi na azuzuwan, kada ku ba da damar motsa jiki don saurin gudu da wahala, motsawa mai kaifi na shugaban.

Yakamata a gudanar da motsa jiki a wani yanki mai dumin sanyi.Idan azuzuwan suna faruwa a waje a lokacin sanyi, to kuna buƙatar miya daɗaɗa.

Lestarancin cholesterol

Don haɓaka cholesterol mai amfani, ya kamata ku motsa jiki akai-akai kuma ku ba da motsa jiki aƙalla minti 30. A cikin aiwatar da motsi, an samar da lipoprotein lipase - wani enzyme wanda ke rushe kitsen halitta kuma yana haifar da yanayin da ake buƙata don samar da kyakkyawan ƙwayar cholesterol. Mafi yawan adadin motsa jiki (yin la'akari da daidaituwa), mafi girman matakin HDL.

Tsarin tsari na jiki da aka kafa da kyau zai taimaka matuka zuwa ga sakamako da aka nufa. Kuna buƙatar kawai ku iya jira, ba manta game da wasanni ba.

Akwai wasu nasihu waɗanda zasu iya zama taimako akan hanyar zuwa tasirin da aka tsara.

Kafin fara motsa jiki a karon farko, ya kamata ka nemi likitanka. Yana yiwuwa cewa ba kowane nau'in motsi bane za'a iya nunawa a cikin binciken mai haƙuri. Hakanan wajibi ne don la'akari da shan magunguna waɗanda ke shafar aikin ƙwaƙwalwar zuciya.

A cikin azuzuwan farko, kaya ya zama bai wuce minti 20 ba da ƙarfi a matsakaici. Tsarin motsa jiki da kuke buƙatar farawa da ɗumi-ɗumi tare da ƙarewa tare da ƙungiyoyi masu kama.

Lura da gumi mai aiki yayin motsa jiki shine game da ƙona kitse da mummunar cholesterol, amma yakamata a kula da hankali. Idan yayin motsa jiki mutum zai iya magana, amma bashi da nutsuwa sosai, to nauyin yana da gaskiya / Bayani

Kada a manta cewa wasanni suna rage cholesterol, mutum bai kamata ya magance kowane nau'i a jere ba, amma tare da wanda ya fi dacewa ko an riga an ƙware shi.

Yawancin gwaje-gwajen da aka gudanar sun nuna cewa motsa jiki na zuciya suna da amfani ga tsara tasirin jini: gudu, tafiya, na'urar motsa jiki mai motsa jiki, iska. Ayyuka ya kamata a haɗe tare da abinci mai dacewa.

Regular

Darasi da aka gudanar daga harka zuwa wani yanayi ba ma'ana bane, saboda basa nufin samun sakamako. Tafiya daya tak a lokacin hunturu ko kuma daya daga cikin balaguron shakatawa zuwa tafkin bazai ba da ingantacciyar lafiya ba. Babban mahimmanci shine tsari na yau da kullun a cikin motsi, saboda babban cholesterol da wasanni ba zasu iya dacewa ba.

GargadiPerforming azuzuwan tare da mai kyau yanayi da jin daɗi yana sanya ku don sha'awar rarraba lokaci don horo a cikin jadawalin rayuwar ku da sake.

Aiki na jiki yana taka muhimmiyar rawa wajen kula da lafiya. Movementungiyar ba ta yarda jini ya yi tururuwa ba, da kuma cholesterol - a ajiye shi a jikin bangon jijiyoyin jini.

cholesterol cholesterol

Motsa jiki don ƙwaƙwalwar ƙwayar cuta

Atherosclerosis na jijiyar kwayar cuta cuta ce ta yau da kullun da ke haifar da lalacewar ganuwar jijiyoyin jini.

Kwayar cuta ta Sclerotic, wacce ta tashi saboda yawan cholesterol, tana manne da jijiyoyin jini, a dalilin su sun zama kunkuntar.

Wannan yana haifar da rikicewar jini na yau da kullun, ko ba jima ko ba jima kuma yana haifar da mummunan rikice-rikice na tsarin zuciya da jijiyoyin jini.

Hakanan, cerebral arteriosclerosis yana ba da gudummawa ga haɓakar ƙwayar cuta ta ƙarshen, ƙarshen ciwon sukari ko endarteritis na gefe.

Yanayin atherosclerosis shine bayyanar mai a farfajiya a jikin bangon tsokoki.

A matakan farko na irin wannan tsari, mutum ba ya jin wata damuwa, ba shi yiwuwa a gane matsalar a gida.

Ana kiyaye lafiyar al'ada har sai da ɓoyayyen ɓarna na toshe 85% na jijiyoyin bugun jini. A wannan yanayin, gabobin ba za su iya samun adadin jinin da ya cancanci yin aiki na yau da kullun ba.

Don rage tasirin mummunar ƙwayar cuta na ƙwaƙwalwar ƙwayar cuta, dole ne a lura da yanayi da yawa. Ta wannan hanyar ne kawai tsarin kewaya zai yi aiki. Yawancin motsa jiki na jiki don atherosclerosis na tasoshin cerebral zasu taimaka wajen magance wannan matsalar.

Trainingaramar horo mai ƙarfi

Cutar kabilu sune ƙananan jijiyoyin jini a jikin mutum. Suna taimakawa samarda adadin jinin da yakamata a kowane sel, da kuma tsaftace shi daga abubuwan gubobi da gubobi.

Masana kimiyya sun kiyasta cewa a jikin mutum mai nisan sama da kilomita dubu 60 na waɗannan ƙananan tasoshin.

Idan filayen atherosclerotic fara tarawa akan bangon su, sel ba zasu sake samun adadin abubuwan da ake buƙata ba.

Saboda wannan, ba da daɗewa ba zasu mutu, suna riƙe da gubobi masu cutarwa ga jiki a cikin ƙwaƙwalwar su. Ba za su iya fita ba har sai an tabbatar da gudanawar jini.

A saboda wannan dalili, mutum yana da matsaloli ba kawai tare da tsarin zuciya ba, har ma da cututtukan hanta da koda. Darasi na jiki don ƙwaƙwalwar ƙwayar cuta zai taimaka wajen jimre da wannan.

Babban masanin kimiyya Katsuzo Nishi ne ya bayar da babbar gudummawa ga tsarin warkarwa. Harshen sa na musamman ne kuma a yau bashi da alamun analogues. Bayan an haife shi da yaro mara lafiya, nan da nan ya sami saukin labarin abin da ya sa: ba zai yiwu ya rayu ba har sai ya cika shekara 20.

Koyaya, Niches sunyi nasarar ba kawai inganta jikin su ba, har ma da adana miliyoyin mutane daga mummunan cututtuka na tsarin zuciya. Tsarinsa ya haɗa da tsarin abubuwa masu sauƙin motsa jiki don ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa, waɗanda ke taimakawa wajen kafa wurare dabam dabam na jini da ƙarfafa ganuwar jijiyoyin jini.

Mafi hadaddun Nishi hadadden tsari shine:

1. Motsa jiki “rufe ƙafafu da hannaye” - kwanta a kan kanti mai wuya, sanya ƙaramin abin hawa a ƙarƙashin wuya. Ku haɗu da ƙafafunku da hannuwanku wuri ɗaya, a madadin shakatawa kuma a sake ɗaura su. Miƙe hannun ku da ƙafafunku, sannan sai ku koma wurin farawa. Irin wannan motsa jiki na jiki don atherosclerosis na tasoshin cerebral yana taimakawa wajen haɓaka wurare dabam dabam na jini da kuma share ƙananan ƙwayoyin gubobi.
2. Motsa jiki "Faɗakarwa" - wannan dabara yana taimakawa hanzarta tsaftace capillaries, tare da ƙarfafa ganuwar su. Yi motsa jiki kai tsaye bayan farkawa, kwance a gado. Don yin wannan, yakamata, kwance a bayanku, ɗaga hannuwanku da ƙafafunku zuwa sama, sannan a hankali girgiza jikinku duka na minti 2-3. Irin wannan hadadden tsari yana taimakawa wajen tsara ayyukan ba wai kawai na wurare dabam dabam ba, har ma da tsarin lymphatic. Hakanan, motsa jiki na motsa jiki yana cire tarin gubobi da gubobi daga kwakwalwa.
3. Motsa jiki "Goldfish" - Hakanan ma wajibi ne don yin kwanciya a gado kai tsaye bayan farkawa. A matakin 4 na kashin mahaifa, sanya hannunka a karkashin wuya, kuma safa na kafafu yana buƙatar jan sa da wuya. A wannan yanayin, yakamata jiki ya kasance mai ƙarfi kamar yadda zai yiwu. Idan kayi duk abin da ya dace, zaku ji ƙananan rawar jiki ko'ina cikin jiki wanda ke taimakawa kawar da jijiyoyin jijiyoyin maɓallin murya da yawaitar motsa jini.

Don cimma sakamako mafi kyau daga motsa jiki na motsa jiki tare da atherosclerosis na tasoshin ƙwayar cuta, dole ne a yi wasan Nishi tsirara sau biyu a rana: bayan farkawa kuma kai tsaye kafin lokacin barci.

Yi ƙoƙarin cin abinci daidai, ku ci yawancin kayan lambu da jan kifi yadda zai yiwu. Ya fi kyau ƙin shan giya wacce ta cutar da yanayin aikin metabolism.

Nwararren motsa jiki na musamman don tasoshin ƙwaƙwalwa

Akwai tsarin motsa jiki na kwakwalwa don ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa, wanda ke da ikon tsaftace hanyoyin tashoshi na jini daga lamuran da ke haɗe da kwakwalwa.

Irin wannan tsarin ya ginu ne bisa tunani iri-iri, juji da jujjuya kwayoyin halittu, gangar jikin, jijiyoyin wuya, bugun jini da sauran su - kowane mutum zai sami ya bunkasa wa kansa hadadden da zai iya aiwatarwa.

Idan kun dauki irin wannan kulawa da kulawa, zaku iya inganta haɓakar jini na cikin gida, kunna kwakwalwa. Don ƙarfafa aikin jijiyoyin jini, har ma da wannan motsa jiki mai sauƙi kamar madadin tsayawa a hagu biyu da kafafu na dama zai taimaka. Hakanan, tafiya ta yau da kullun a cikin iska mai kyau zai taimaka wajen kafa aikin tasoshin kwakwalwa.

Don ƙarfafa sakamakon, aiwatar da hadadden masu zuwa:

• Ka kwanta a kasa, shimfiɗa hannuwanka tare da jiki, sannan kuma a kan hagun hagun ko dama. Hakanan zaka iya yin juyi da hannuwanku.
• Tsaye a kan ƙafafunku, jujjuyar da kai agogo, daga nan kuma ka juya agogo. Ya kamata a yi kowane hadadden tsawon minti 2-3 sau da yawa.
• Iearya kwance a ƙasa, ɗaga kafafunku zuwa saman kuma ɗaukar taken "Birch" wanda aka sani daga ƙuruciya. Tsaya a cikin wannan matsayi na mintina 2-3, bayan ɗan gajeren hutu, maimaita tsarin kula.
• Tsaye a kan ƙafafunku, kulle hannayenku na sama a cikin kulle. A wannan matsayin, yi juts da baya da hagu, dama da hagu. Maimaita hadadden sau 8-10.
• Hannun yaduwar al'ada da kafafu zai taimaka wajen hanzarta zaga jini. Zai fi kyau a yi wannan daidai gwargwado domin jiragen su yi aiki sosai. Wannan aikin idan akwai matsala na ƙwayar jijiyoyin hannu yana taimaka wajan haɓaka da hankali.

Don cimma sakamako mafi kyau daga ayyukan motsa jiki don maganin ƙwaƙwalwar ƙwayar mahaifa, ya wajaba a bi abinci na musamman kuma ku sha magungunan da likitanku ya tsara.

Zabi matakin motsa jiki zai fi dacewa da masu ilimin bugun zuciya, saboda idan kayi aikin da bai dace ba, to ka yi haɗarin cutar da jikin ka. Tare da ƙwayar jijiya, ana yaba shi sosai da cewa ka yi gudu da kuma jirgi.

Zai fi kyau ba da fifiko ga tafiya Scandinavian tafiya, iyo, yin tafiya a wurin shakatawa.

Darasi don rigakafin cututtukan mahaifa atherosclerosis

Don hana haɓakar ƙwaƙwalwar ƙwayar cuta, koyaushe ya zama dole a yi jerin abubuwan motsa jiki. Tare da taimakonsu, yana yiwuwa a tsayar da jini, ciyar da jiki tare da adadin oxygen.

Kwakwalwa tana taka rawa sosai wajen kula da lafiyar kwakwalwa. A cikin sa ne dukkanin tashoshin jini wadanda ke da alhakin watsa jini ya ta'allaka ne. Idan suka fara narkewa ta hanyar jijiyoyin mahaifa, kwakwalwa ba ta karbar adadin jini da oxygen.

Kuna iya jin irin wannan cin zarafin ta hanyar ciwon kai mai yawa da tsananin wahala, hauhawar jini.

Don shawo kan wannan matsalar, zaka iya amfani da hadadden abubuwa masu zuwa na ƙwaƙwalwar ƙwayar cuta:

• Matsa kan ka a hankali a cikin matakai daban-daban na mintuna 5-7, maimaita motsa jiki sau da yawa a rana.
• Zauna a kujera kuma sanya dabino a goshin ka. Tare da ƙaramin matsin lamba tare da hannuwanku, juya kanku baya, kamar dai yadda yakamata, tsokoki na mahaifa ya kamata ya ɓaci kuma ya hana wannan. Don kyakkyawan sakamako, riƙe ruhunka yayin bayyanin.
• Tsaya kusa da bango saboda yadda murfin ya yi tsauri yadda yakamata zuwa farfajiya. Lokacin da kake sha iska, yi ƙoƙarin tabbatar cewa kowane vertebra yana da alaƙa da farfajiya - wannan zai sa ƙwayar tsoka ta yi aiki. Thisauki wannan babban saƙo na 5-10 seconds, maimaita motsa jiki sau 3-4.
• Aauki alamar saƙo da ƙoƙarin shimfiɗa wuyan ku sosai. Don haka zaku iya tsara ayyukan tsokoki waɗanda ke da alhakin kewaya jini.

Domin motsa jiki na jiki tare da atherosclerosis na tasoshin cerebral don kawo sakamako masu yawa kamar yadda zai yiwu, yayin aikin jiyya ya zama dole don koyon yadda ake yin numfashi daidai.

Don waɗannan dalilai, an ɓullo da wata dabara ta musamman, wacce ake kira motsa jiki na numfashi don atherosclerosis na jijiyar ƙwayar cuta.

Masu haɓakawa suna ba da shawara ga numfashi a cikin ciki, numfashin ya kamata ya zama mai kaifi da zurfi.

Hakanan zaka iya gwada numfashi ta hanyar hanci ɗaya - wannan zai taimake ka kwantar da hankalinka kuma ka daidaita yadda kake aiki. Jirgin motsa jiki na motsa jiki tare da atherosclerosis na tasoshin cerebral yana tasiri sosai kan yanayin glandar thyroid, hanta, yana haɓaka metabolism.

Yankin yau da kullun da aka saba yi a wurin shakatawa zai taimaka wajen kawar da mutum daga cututtukan kwakwalwa a cikin kwakwalwa. Hadaddun aikin jiki yana kara haɓakar da iskar oxygen zuwa cikin jiki. Yana taimakawa wajen samar da metabolism, wanda ke taimakawa cire cholesterol daga jiki. Irin wannan tasirin yana haifar da gaskiyar cewa mutum bashi da filayen sclerotic a jikin bangon jijiyoyin jini.

Yana taimakawa wajen kafa wurare dabam dabam na jini yayin azuzuwan maɓallin atherosclerosis a cikin tafkin. Mutum ba ya jin aikin jiki, duk da haka, duk tsarinsa yana da hannu. Zaka iya nemo kanka da kanka cewa saitunan motsa jiki don atherosclerosis na tasirin maƙarƙashiyar da zaka iya yi.

Cholesterol da motsa jiki: shirin jiyya

Poarancin wadataccen lipoproteins suna cikin jinin kowane mutum. Idan dabi'unsu suna cikin kewayon al'ada, ba a buƙatar matakin gyara. A cikin yanayin lokacin da mai nuna alama ya wuce ƙiraren ƙira - kuna buƙatar yin aiki.

Yin ayyukan jiki ba wai kawai yana ba da gudummawa ga ƙona kitse na jiki mai ɗorewa ba, amma yana da amfani mai amfani a kan yanayin gaba ɗaya da ingancin rayuwar mai haƙuri gaba ɗaya. Idan karkatar da ƙa'idodi ba a bayyana shi da mahimmanci don kwantar da hoto gaba ɗaya, ya isa a lura da abincin da ake yi da kuma gudanar da motsa jiki a kullun.

Yadda ake haɗin cholesterol da aikin jiki, da kuma waɗanne hanyoyi za a iya amfani da su don mayar da alamomi a cikin mafi kyawu wanda aka yarda, mai karatu zai koya.

Yin rigakafi da iko da hankali na LDL.

Yoga da mummunan cholesterol - kundin sani na yoga da Ayurveda

Cholesterol abu ne mai laushi, mai kama da yumɓu wanda yake ɗaukar tarawa cikin tasoshin jini da sel.

Wani sashi na jiki yana aiki da kansa tare da taimakon hanta, kuma kashi kaɗan na cholesterol yana zuwa mana da abinci mai wadataccen mai mai mai yawa. Yawancin cholesterol a cikin samfuran masu zuwa: kiwo, mai dabba, nama mai ja, gwaiduwa kwai.

Banda shi ne kifin mai mai da mai mai kayan lambu, wanda ya haɗa da mayukan kitse mara nauyi.

A zahiri, cholesterol yana da mahimmanci ga jikinmu, alal misali, yana canza hasken rana zuwa Vitamin D, ba tare da wanda, bi da bi, ba shi yiwuwa ya samar da kwayoyin halittar jima'i, samarda membranes cell, da sauransu.

Koyaya, nau'ikan cholesterol guda biyu ana bambance su: "mara kyau", wanda ke jan hankalin bangon jijiyoyin jini da "mai kyau" - yana ɗaure cholesterol "mara kyau" kuma yana jigilar shi zuwa hanta don zubar dashi.

Excessarfin cholesterol da yawa "marasa kyau" na iya haifar da samuwar filayen atherosclerotic a jikin bangon jijiyoyin jini, wanda ke rage girman su kuma ya sa tasoshin su zama marasa ƙarfi.

Lokacin da jini ya ƙunshi adadin ƙwayar cholesterol, to wannan alama ce tabbatacciyar alama cewa kuna tunani sosai game da lafiyar ku. Yawancin bincike sun nuna cewa matakin da ke cikin wannan abu yana ƙaruwa da yiwuwar infarction myocardial infarction, cututtukan zuciya da cututtukan zuciya, atherosclerosis, bugun jini, cututtukan hanta da wasu cututtukan da suke da yawa.

Kuna cikin haɗari idan abincinku ya ƙunshi abinci wanda ya ƙunshi adadin mai mai mai yawa (ƙwai, sausages, jan nama, da dai sauransu), jagorancin salon rayuwa mai tsayi, kuna da matsaloli game da yawan kiba, kuna shan giya mai yawa da hayaki, kai mutum ne, kuma kana da alamun rashin ƙarfi.

Yoga da cholesterol

Yanzu kowa ya fahimci cewa ana buƙatar kiyaye ƙwayoyin cholesterol a wani matakin, amma nesa da kowa ya san yadda za ku taimaki kanku, idan an riga an sami matsala.

An tabbatar da shi ta hanyar gwaji cewa kawai ta canza abincin kawai mutum zai iya samun sakamako mai kyau.Amma idan kun ƙara abubuwan da suka dace na zahiri a cikin abincin, to, sakamakon ba zai daɗe da zuwa ba. Kamar yadda waɗannan darussan, yoga asanas zai iya aiki.

Wannan yana nufin waɗanda waɗanda suke haifar da tashin hankali da shakatawa na wasu rukunin tsoka, suna shafar gabobin ciki. Baya ga yin asirin kai tsaye, ana haɗa nau'ikan numfashi a cikin azuzuwan - pranayama, wanda ke da ikon daidaita abubuwan motsa jiki.

Har ila yau, yin zuzzurfan tunani yana da tasirin gaske, saboda haka yana sanya jiki da kwakwalwa, wanda yake da matukar muhimmanci a cire cholesterol.

Amfani da duk kayan aikin da ke sama a cikin hadaddun yana taimakawa wajen dawo da jiki, tare da kawar da damuwa, wanda shine ɗayan manyan dalilan haifar da tara gubobi a cikin jiki.

LDL cholesterol - “mummunan kwayar cuta”

idan kun fara aikin yanzu, to ku guji matsaloli da yawa masu yiwuwa a nan gaba

matakin ƙasa mai kyau - yana da kyau kada ku yi shakka tare da gyara

Wani yanayin kake buƙatar gudanarwa?

Idan baku taɓa yin wani aikin yoga ba, zaku iya gwada yin yoga tsawon wata ɗaya kowace rana tsawon rabin sa'a. Sannan bincika matakin kwazon ku kuma kwatanta shi da wanda ya kasance kafin fara azuzuwan.

Za ku yi mamaki, amma jikinku zai dawo daidai. Koyaya, idan an sami sakamako, to bai kamata a yi watsi da azuzuwan ba. Ci gaba da aikata su kowace rana.

Baya ga tasirin rigakafin, ajujuwan yoga zai taimaka wajen kawar da mafi yawan matsalolin da kowane mutum yake da shi.

Waɗanne bada bada shawarar ga cholesterol mai yawa?

Za'a iya bambanta hadaddun masara guda huɗu na waken ayaba da pranayama, waɗanda ana samun su ga wanda bai shirya ba. Daga cikinsu akwai:

-Surya Namaskar ko "Salati ga Rana"

Bari mu kalli kowane ɗayan waɗannan darussan.

A wannan yanayin, idan kun kasance mutum mai aiki sosai, hadaddun asir zai zama mafita mafi kyau a gare ku Surya Namaskar. Yin shi, mutum yana yin aiki gabaɗaya duk tsokoki, don jikin ya zama ƙari na roba.

Wannan hadaddun ya ƙunshi asru da yawa da aka haɗu tare. Ana iya yin su duka a fagen ilimin lissafi da kuma kuzari. Ya danganta da nau'in da kuka zaɓa, jinkiri a kowane matsayi zai dogara da yawa. Don haka, a cikin tsayayyen matsayi, tsawon lokacin yana game da 15-30 seconds, kuma tare da ƙididdigar kisa, yana da kusan tafiyar numfashi 5.

Anuloma-Viloma - yogic numfashi.

An yi shi kamar haka:

1. Da farko kuna buƙatar rufe babban hancin dama tare da babban yatsa, wanda aka yi domin ku sha iska kawai ta hagu.

2. Bayan wannan, mun rufe hagu, kuma mun buɗe dama kuma mu kwashe ciki.

3. Dole ne a maimaita sake zagayowar sau da yawa.

Godiya ga wannan pranayama, zaka iya inganta maida hankali.

Kapalabhati

Kafin ku fara aiki kai tsaye, kuna buƙatar zama a wuri mafi dacewa a gare ku. Na gaba, zamuyi kokarin maida hankalin dukkan hankalinmu akan numfashi.

Tsawon lokacin da ikon yin wahayi yakamata ya zama, kuma lokacin da ake shaye shaye, ka tabbatar ka lura da yadda kake sauri, da kuma yadda hanjin ka yake kwantawa.

Zai fi kyau idan kayi fiye da hamsin motsa jiki a rana.

Wannan aikin ya hada da inganta numfashi mai zurfi. Domin aiwatar da shi, kuna buƙatar zama a wuri mai gamsarwa, sanya hannuwanku a gwiwowinku, kuma lokacin da kuka gama wannan, kuna buƙatar hanzarta shakar iska da iska ta hancin hancin biyu (daga huɗu zuwa goma.).

Lokacin da kuka gama, kawai sai ku sha ruwa, yayin da kuke jan ciki zuwa ciki, daga nan sai kuyi numfashi da ƙarfi, yana daidaita kogon ciki. Riƙe numfashinku na ɗan lokaci.

Bayan haka, riƙe hular hanci na hagu kuma shaƙa iska tare da hannun dama. Riƙe numfashinku na ɗan lokaci.

Dukkanin darasi na sama suna motsa jiki sosai a cikin yaƙar ƙwaƙwalwar ƙwaƙwalwa. Matsayinsa yana raguwa saboda raguwar kitsen jini, wannan kuma yana haifar da sakamako mai kyau ga zuciya da tsarin juyayi.

Idan kuna kula da lafiyar ku, ku tuna cewa kawai motsa jiki, abinci mai kyau da kuma rayuwa mai aiki zai taimaka ƙona kitse a jiki kuma yana hana haɓaka matakin "mummunan" cholesterol a cikin jini.