Kurovedza muviri Kuvandudza Kuenzana kweMahomoni
Munyika yehutano, kuenzana kwemahormone chinhu chakakosha chinokanganisa mashandiro mazhinji emuviri. Mahormone makemikari anogadzirwa nema endocrine glands uye anoita basa rakakosha mukudzora maitiro akasiyana-siyana emuviri, anosanganisira metabolism, kukura, uye mashandiro enhengo. Kusawirirana kwemahormone kunogona kutungamira kumatambudziko akasiyana-siyana ehutano, akadai sekusagadzikana kwepfungwa, kuwedzera uremu, uye kusagadzikana kwekurara. Imwe nzira yakakwana yekubatsira kudzora kuenzana kwemahormone ndeyekushandisa physiotherapy exercises. Chinyorwa chino chichakurukura kuti physiotherapy exercises inogona sei kubatsira kuwana kuenzana kwemahormone mumuviri.
Sei Kuenzanisa Kwemahormone Kwakakosha?
Usati wakurukura zvakawanda nezvekurovedza muviri, zvakakosha kunzwisisa kuti sei kuenzana kwemahormone kuchikosha. Mahormone anoshanda se "nhume" mumuviri, achitakura mashoko kubva kune imwe nhengo yemuviri kuenda kune imwe. Anokanganisa zvese kubva pakukura nekukura kusvika kumafungiro uye metabolism. Kana mahormone asina kuenzana, mhedzisiro yacho inogona kuva yakakura. Semuenzaniso, kusaenzana kwemazinga eestrogen neprogesterone muvakadzi kunogona kutungamira kuzviratidzo zvePMS, kuenda kumwedzi, nezvimwe zvirwere zvakaita se endometriosis kana PCOS (Polycystic Ovary Syndrome). Muvarume, kusaenzana kwetestosterone kunogona kukonzera matambudziko akadai sekudzikira kwelibido, kuneta, uye kusashanda zvakanaka kwetsandanyama.
Kurovedza muviri kwePhysiotherapy Kungabatsira Sei?
Kurapa muviri (physiotherapy) inzira inoshandisa nzira dzakasiyana-siyana dzemuviri kugadzirisa matambudziko ehutano nekuvandudza hupenyu. Rudzi urwu rwekurapa harungobatsiri chete mukupora kwekukuvara kana kusimbisa tsandanyama, asi runogonawo kuita basa rakakosha mukudzora mashandiro emuviri e endocrine nemahormone.
Kune nzira dzakasiyana siyana dzekurovedza muviri dzinogona kubatsira kuvandudza kuenzana kwemahomoni:
1. Inovandudza Kutenderera kweRopa
Kurovedza muviri zvine mwero kunogona kubatsira kuwedzera kuyerera kweropa mumuviri wese, kusanganisira kuma endocrine glands anogadzira mahormone. Izvi zvinogona kuvandudza mashandiro ema thyroids uye kubatsira kugadzira huwandu hwakakwana hwemahormone.
2. Deredza Kushushikana
Chimwe chezvinhu zvikuru zvinokanganisa kuenzana kwemahormone mazinga ekushushikana. Kushushikana kwenguva refu kunogona kukonzera kuburitswa kwakanyanya kwehomoni inonzi cortisol kubva mumagland eadrenal. Kurovedza muviri, senge yoga kana Pilates, kunogona kubatsira kuderedza huwandu hwekushushikana uye, nekudaro, kuderedza huwandu hwe cortisol.
3. Inodzora Kugayiwa Kwemuviri
Kurovedza muviri nekurovedza muviri zvisina aerobic kunogona kubatsira kusimudzira metabolism, iyo yakabatana zvakanyanya nekuenzana kwemahormone. Semuenzaniso, mahormone ethyroid, ayo anodzora metabolism, anogona kushanda zvakanyanya kana muviri wakasimba uye uchishanda.
4. Chengetedza Huremu hweMuviri
Huremu hune hutano hwakakosha pakuchengetedza huwandu hwemahormone. Kurapa nemuviri kunogona kubatsira mukugadzirisa huremu kuburikidza nekurovedza muviri kwakagadzirirwa muviri. Huremu hune hutano hunogona kubatsira kuchengetedza huwandu hwakanaka hwemahormone e leptin ne insulin, ayo anodzora kudya uye kushandiswa kwemafuta mumuviri.
Mienzaniso yeMaekisesaizi ePhysiotherapy
Heano mimwe mienzaniso yekurovedza muviri kunogona kubatsira mukugadzirisa kuenzana kwemahomoni:
Yoga
Yoga ndeimwe yemhando dzinoshanda kwazvo dzekurovedza muviri pakuenzanisa mahormone. Kufamba kweYoga uye mapozi, pamwe chete nenzira dzekufema, zvinobatsira kuderedza kushushikana uye kuvandudza hutano hwese. Mamwe mapozi anogona kubatsira zvikuru ndeeChild's Pose (Balasana), Bridge Pose (Setu Bandhasana), uye Legs Up the Wall Pose (Viparita Karani).
Pilates
Pilates ndeimwe nzira yekurovedza muviri isinganyanyi kukuvadza muviri inobatsira kuvandudza kutsungirira kwetsandanyama, kuenzana, uye kuchinjika. Pilates inosanganisirawo nzira dzekufema dzinobatsira mukugadzirisa kushushikana uye kuenzana kwemahormone.
Tai Chi
Tai Chi ikurovedza muviri kwakavakirwa pakufamba kunobva kuChina. Inosanganisira kufamba zvishoma nezvishoma, kwakadzorwa kunobatsira kuvandudza kuenzana, kuchinjika, uye kusimba kwetsandanyama. Tai Chi inewo mhedzisiro inozorodza inogona kubatsira kudzora huwandu hwe cortisol.
Nyanzvi yeKukwiza Mazamu
Kukwiza muviri ndeimwe nzira yekurapa muviri inogona kubatsira kudzora kuenzana kwemahormone. Dzimwe nzira dzekukwiza muviri, dzakadai se reflexology kana hormone massage, dzakagadzirirwa kukurudzira ma endocrine glands uye kubatsira mukudzora mahormone.
Kurovedza muviri
Kurovedza muviri kwe aerobics kwakadai sekufamba, kumhanya, uye kutasva bhasikoro kunogona kuwedzera kuyerera kweropa uye kubatsira kudzora mahormone. Kunobatsirawo kuchengetedza huremu hwakanaka uye kuderedza kushushikana.
Kudzidziswa Kwesimba
Kudzidzira simba, sekusimudza masimbi kana kudzidzira kurwisa kushushikana, kunobatsira kuwedzera tsandanyama uye kugaya chikafu. Kunogonawo kubatsira kudzora huwandu hwe testosterone muvarume uye huwandu hwe estrogen muvakadzi.
Mazano Ekutanga
Kutanga chirongwa chekurovedza muviri chekurapa kwemuviri kuti uwane huwandu hwemahormone kunogona kunetsa, asi kune mamwe matanho aunogona kutora kuti zvive nyore:
Kubvunza Nyanzvi
Usati watanga chirongwa chekurovedza muviri, zvakanaka kutanga wabvunza chiremba wemuviri kana chiremba kuti uwane mazano anoenderana nehutano hwako.
Tanga Zvishoma nezvishoma
Usazvimanikidza zvakanyanya pakutanga. Tanga nekudzidzira kwenguva pfupi uye zvishoma nezvishoma wedzera nguva nesimba nekufamba kwenguva.
Tarisa paMatekiniki
Iva nechokwadi chekuti unoita mafambiro acho nenzira kwayo kuti usakuvara. Kana zvichidikanwa, ita maekisesaizi uchitarisirwa nachiremba wezvekurovedza muviri.
Ronga Kurovedza Muviri Nguva Dzose
Kugara uchidzidzira chinhu chimwe chete ndicho chinhu chakakosha. Ronga nguva dzekudzidzira kwako mumabasa ako ezuva nezuva. Izvi zvichabatsira muviri wako kuti ugone kuchinjika zviri nani.
Teerera Mhinduro yeMuviri Wako
Teerera muviri wako. Kana uchinzwa kuneta zvakanyanya kana kuti kurwadziwa, ipa muviri wako nguva yekupora.
Mararamiro Ane Hutano Serutsigiro
Kuwedzera pakurovedza muviri, kuchinja mararamiro kunogona kubatsirawo kuwana huwandu hwakanaka hwemahormone. Heano mamwe mazano:
Kudya Kwakakwana
Idya chikafu chakakwana uye chine zvinovaka muviri zvakawanda. Dzivisa kudya zvakagadzirwa nemafuta uye shuga yakawandisa. Zvinovaka muviri zvakaita seomega-3s, vhitamini D, uye magnesium ndizvo zvakakosha pahutano hwemahormone.
Wana Rara Rakakwana
Kurara kwakakwana uye kwakanaka kwakakosha pakuenzanisa mahormone. Kusarara zvakanaka kunogona kukonzera kusawirirana kwemahormone zvakaita sekuwedzera kwecortisol uye kudzikira kwemelatonin.
Dzivisa Chepfu
Kutaura zvazviri, chepfu dziri munharaunda dzinogona kukanganisa mashandiro emahormone. Edza kudzivirira kusangana nemakemikari anokuvadza anobva muzvigadzirwa zvemumba, zvizoro, uye chikafu chine mishonga yekuuraya zvipembenene.
Kunyorovesa mvura
Kunwa mvura yakakwana kwakakosha pakushanda zvakanaka kwemahormone uye kurongeka kwemuviri. Dzivisa zvinwiwa zvakawandisa zvine caffeine nedoro.
Mhedziso
Kuenzanisa kwemahormone chinhu chakakosha pahutano hwakanaka. Physiotherapy inopa maekisesaizi akasiyana-siyana anogona kubatsira kuwana chiyero ichi nenzira yakakwana uye yechisikigo. Nekubatanidza maekisesaizi ekurapa muviri nguva dzose nemararamiro ane hutano, munhu anogona kuvandudza zvakanyanya chiyero chemahormone ake uye pakupedzisira kuvandudza hupenyu hwake. Usazeza kubvunza nyanzvi kuti uwane chirongwa chekurovedza muviri chakagadzirirwa zvaunoda uye mamiriro ehutano hwako.
