Thatha Inzuzo YamaHormone Akho Ukuze Uqophe Umzimba Wakho Ongcono Kakhulu

-Delile

• Osteocalcin
• INoradrenaline
• I-Peptide YY
• Izici Zokukhula
• I-Irisin
• Buyekeza kwe-

Njalo lapho uzivocavoca umzimba, ama-hormone akhethekile emzimbeni wakho aqala ukusebenza. Kukhishwe isistimu yakho lapho uhamba, zikunikeza amandla, zivuse ugqozi lwakho, futhi zikhulise imizwa yakho. "AmaHormone abalulekile ukuze ukwazi ukusebenza kahle," kusho uKatarina Borer, Ph.D., uprofesa wesayensi yokunyakaza kanye nomqondisi we-Exercise Endocrinology Laboratory e-University of Michigan. "Zithuthukisa ukusebenza kwenhliziyo namaphaphu, ziletha uphethiloli emisipha yakho, futhi zisiza umzimba wakho ukuba ululame ngemva kwalokho." Noma kunjalo, la mahormone wokuzivocavoca awaziwa futhi awaziswa - kepha lokho sekuzoshintsha.

Osteocalcin

Le hormone ikhiqizwa ngamathambo akho lapho usebenza. Umsebenzi wawo: ukukhuthaza imisipha yakho ukuthi imunce izakhamzimba ezibasiza ukuthi basebenze ezingeni labo eliphezulu. "Kodwa kwabesifazane, ukukhiqizwa kwe-osteocalcin kuqala ukwehla eminyakeni yobudala engama-30," kusho uGerard Karsenty, Ph.D., ongusihlalo womnyango wezofuzo nentuthuko e-Columbia University Medical Center. Njengoba amazinga ehla, uthi, imisipha yakho ephele izakhamzimba ayikwazi ukusebenza kanzima.

Ngenhlanhla, ukuzivocavoca umzimba njalo kungaphazamisa ukukhiqizwa kwakho kwe-osteocalcin, futhi lokho kukhulisa okwengeziwe kungakhuphula ukusebenza kwakho, kusho uKarsenty. Ucwaningo lwakhe lwathola ukuthi amazinga abesifazane abephezulu ngemuva kokusebenza imizuzu engama-45; kolunye ucwaningo, imisipha yezilwane eyanikezwa umthamo wehomoni yasebenza ngendlela ephumelelayo njengaleyo engxenyeni yobudala bazo. Shaya ijimu okungenani zonke izinsuku ukuze ugcine amazinga akho ekhuphuka, u-Karsenty uyaphakamisa. (Qagela ukuthi yini enye ethuthukisa i-osteocalcin? EVOO.)

INoradrenaline

Ubuchopho bakho bukhuthaza ukukhishwa kwale hormone yokucindezeleka enamandla lapho uzivocavoca. Futhi lokho kuyinto enhle: "INoradrenaline ivusa imetabolism futhi isize inhliziyo yakho namaphaphu ukuthi aphendule kahle ekuzivocavoca umzimba," kusho uJill Kanaley, Ph.D., onguprofesa kanye nosihlalo ohlangene wezokudla nokuzivocavoca umzimba e-University of Missouri. Futhi kukwenza ukwazi ukumelana ngokwengeziwe nengcindezi yengqondo. Ngaphezu kwalokho, i-noradrenaline isiza ukuguqula amafutha amhlophe abe nsundu, njenge-irisin, ngokusho kocwaningo olwenziwe eBrigham naseWomen Hospital eBoston.

Uma uhamba isikhathi eside noma uqina, ukhiqiza i-noradrenaline eyengeziwe, kusho u-Borer. Ukubheja kwakho okuhle kakhulu: Engeza ukuqhuma okufushane, okunamandla kakhulu kundlela yakho evamile. (Ngokumangalisayo, i-noradrenaline nayo iyisizathu esisodwa sokuthi kungani ucansi lwe-make-up lushisa kakhulu.)

I-Peptide YY

Amathumbu afihla lokhu ukukusiza uzizwe ugcwele. Kepha ukuzivocavoca futhi kubangela ukukhiqizwa kwe-peptide YY (PYY), ngokusho kocwaningo kulo magazini Ukulangazelela ukudla. "Abantu abavivinya umzimba ngokuvamile bakhiqiza i-PYY eningi kunabanye, kodwa amazinga angakhuphuka ngemva kokujima okukodwa," kusho u-Leslie J. Bonci, R.D.N., uchwepheshe wezokudla kwezemidlalo ogunyazwe yibhodi kanye nomeluleki wokondleka kwezemidlalo ku-Klean Athlete. Ubudlelwano phakathi kwe-PYY nendlala bunzima: "Ungase uzizwe ulambile ngokushesha ngemva kokuzivocavoca kodwa ungalambi kancane ngemva kwehora njengoba amazinga e-hormone eqhubeka nokukhuphuka," kusho uBonci. Sekukonke, noma kunjalo, uzozizwa unelisekile ngezingxenye ezincane. (Nawa amanye amathiphu okuthi ungayigcina kanjani indlala yakho yangemva kokujima.)

Ukuvivinya umzimba okunesisindo se-aerobic, njengokugxuma kwentambo nokudlala ithenisi, kuyindlela ephumelela kakhulu ekunciphiseni ukudla, ucwaningo lukhombisa. Ochwepheshe abaqiniseki ukuthi kungani, kodwa kungenzeka ukuthi le misebenzi ibandakanya amathumbu akho, lapho i-PYY ikhiqizwa khona. Ungawukhulisa lowo mphumela ngokudla cishe u-0.6 kuya ku-0.8 amagremu wamaprotheni ngephawundi yesisindo somzimba nsuku zonke, kusho uBonci. "Abantu abanezidlo ezinamaprotheni amaningi bavame ukukhiqiza i-PYY eyengeziwe," uyachaza.

Izici Zokukhula

Lokhu kufaka ama-hormone kanye nezinto ezifana ne-hormone ezisiza ukwakha imisipha yakho namandla akho obuchopho. Uma uzivocavoca, umzimba ukhipha amahomoni afana ne-insulin-like growth factor-1 (IGF-1) kanye ne-vascular endothelial growth factor (VEGF), kanye namaprotheni afana ne-brain-derived neurotrophic factor (BDNF). (ICYMI, i-hormone yokukhula ingenye yamahomoni abaluleke kakhulu ekwehliseni isisindo.)

"I-IGF-1 ne-VEGF isiza ukulungisa ukulimala kwemisipha okubangelwa ukuvivinya umzimba, ukusiza ukubuyisela imicu ibe namandla," kusho uKanaley. Izici zokukhula nazo zingaqinisa inkumbulo yakho nokusebenza kwengqondo. Izinhlobo ezahlukene zokuzivocavoca zihamba phambili ekukhuliseni isici ngasinye sokukhula, kusho uBorer. Ukuzivocavoca kwe-HIIT kuphakamisa i-VEGF, ukuphakamisa izinsimbi ezisindayo kuphakamisa i-IGF-1, kanye nemisebenzi yokuqina yokuqina okukhulu njengokugijima kukhulisa amazinga e-BDNF. Ukuze uthole amaphuzu womathathu, shintsha inqubo yakho njalo. (Iqiniso elijabulisayo: Kune-hormone ehluke ngokuphelele enesibopho sokuphakama komgijimi wakho.)

I-Irisin

Lokhu kwandisa ukusebenza kwezakhi zofuzo eziguqula amaseli anamafutha amhlophe abe nsundu, uhlobo lwamafutha oluzuzisayo olungashisa ama-calories, ngokusho kwabaphenyi base-University of Florida College of Medicine. I-Irisin inganciphisa nezitolo ezinamafutha amhlophe futhi: Amasampula amathishu aboniswe ku-irisin abenamaphesenti angama-60 amangqamuzana avuthiwe avuthiwe kunamanye, ababhali besifundo bathi.

Ukujima okuqondise amaqembu emisipha emikhulu njengama-glutes akho, ama-quads, noma isifuba ngokuvamile kukhulula irisin eningi kunokuzivocavoca okusebenza imisipha emincane njengama-biceps noma amathole, njengoba imisipha emikhulu iqukethe i-hormone eningi, kusho uBonci. Uphakamisa imisebenzi yokukhuthazela njengokugijima noma ukusebenzisa amandla aphezulu njenge-CrossFit.

Kukhona nobufakazi bokuthi ukwanda kwamazinga e-melatonin, i-hormone yokulala, kukhuphula ukukhiqizwa kwe-irisin. Ukudla ukudla okune-melatonin okufana nama-walnuts nama-cherries we-tart ngaphambi kokulala kuzokusiza ulale kangcono futhi ushise amanoni amaningi, kusho uBonci.

Buyekeza kwe-