Thatha uncedo lweeHormone zakho ukuze uqingqe uMzimba wakho oLungileyo

Umxholo

• Kwindebe
• INoradrenaline
• Peptide YY
• Izinto zokukhula
• Irisin
• Uphengululo lwe

Ngalo lonke ixesha uzilolonga, iihormone ezikhethekileyo emzimbeni wakho zisiya kwintsebenzo. Ikhutshwe yinkqubo yakho xa ushukuma, zikunika amandla, zivuselele ukukhuthazeka kwakho, kwaye zonyuse imood yakho. "IiHormone zibalulekile ukuze ukwazi ukusebenza kakuhle," utshilo uKatarina Borer, Ph.D., uprofesa wesayensi yokuhamba kunye nomlawuli weLebhu ye-Exercise Endocrinology kwiYunivesithi yaseMichigan. "Baphucula ukusebenza kwentliziyo yakho kunye nemiphunga, bazisa amafutha kwimisipha yakho, kwaye banceda umzimba wakho ukuba uphinde emva koko." Nangona kunjalo, ezi hormone zokuzilolonga azaziwa kwaye azixatyiswanga-kodwa loo nto iza kutshintsha.

Kwindebe

Le hormone iveliswa ngamathambo akho xa usebenza. Umsebenzi wayo: ukukhuthaza izihlunu zakho ukuba zifunxe izondlo ezibanceda baqhube kakuhle. "Kwabasetyhini, nangona kunjalo, imveliso ye-osteocalcin iqala ukwehla malunga neminyaka engama-30," utshilo uGerard Karsenty, Ph.D., ongusihlalo wesebe lemfuzo nophuhliso e-Columbia University Medical Centre. Njengoko amanqanaba ehla, uthi, izihlunu zakho eziphelelwe zizondlo azikwazi ukusebenza nzima.

Ngethamsanqa, ukuzilolonga rhoqo kunokuyinyusa imveliso yakho ye-osteocalcin, kwaye ukonyusa okungaphezulu kunokuphakamisa ukusebenza kwakho, utshilo uKarsenty. Uphando lwakhe lwafumanisa ukuba amanqanaba amabhinqa ayephezulu emva kokuba besebenze imizuzu engama-45; kolunye uphononongo, izihlunu zezilwanyana ezazinikwe idosi yehomoni zisebenza ngokukuko njengaleyo iqhezu lobudala bayo. Ukubetha umthambo ubuncinci yonke imihla ukugcina amanqanaba akho, uKarsenty ucebisa. (Uyazi ukuba yintoni enye eyonyusa i-osteocalcin? EVOO.)

INoradrenaline

Ingqondo yakho inyanzelisa ukukhutshwa kwale hormone inamandla xa usebenza. Kwaye yinto enhle: "I-Noradrenaline ivuselela i-metabolism kwaye inceda intliziyo yakho kunye nemiphunga iphendule ngokufanelekileyo ekusebenziseni umzimba," kusho uJill Kanaley, Ph.D., unjingalwazi kunye nosihlalo odibeneyo wesondlo kunye nokuzivocavoca umzimba kwiYunivesithi yaseMissouri. Ikwenza ukuba ube nakho ukumelana noxinzelelo lwengqondo. Ukongeza, i-noradrenaline inceda ukuguqula amanqatha amhlophe abe mdaka, njenge-irisin, ngokutsho kophononongo oluvela kwiBrigham kunye neSibhedlele sabasetyhini eBoston.

Okukhona uhamba ixesha elide okanye unzima, kokukhona uvelisa i-noradrenaline, utshilo uBorer. Eyona nto ukubheja kwakho: Yongeza okufutshane, okugqwesileyo okuphezulu kakhulu kwiindlela zakho eziqhelekileyo. (Okothusayo kukuba, i-noradrenaline sesinye sezizathu zokuba ukwenziwa kwesondo kube nomsi kangaka.)

Peptide YY

Amathumbu akufihla oku kukunceda uzive ugcwele. Kodwa ukuzivocavoca kwakhona kubangela ukuveliswa kwe-peptide YY (PYY), ngokutsho kophando kwiphephancwadi Umdla wokutya. "Abantu abenza umthambo rhoqo bavelisa i-PYY ngaphezulu kunabanye, kodwa amanqanaba anokuphakama emva kokuzilolonga kube kanye," utshilo uLeslie J. Bonci, R.D.N., ugqirha wezemidlalo oqinisekisiweyo webhodi kunye nomcebisi wezondlo kwezemidlalo eKlean Athlete. Ubudlelwane phakathi kwe-PYY kunye nendlala bunzima: "Unokuziva ukhathazekile kwangoko emva kokuzilolonga kodwa ulambe kancinci emva kweyure njengoko amanqanaba ehomoni eqhubeka nokunyuka," utshilo uBonci. Ngokubanzi, nangona kunjalo, uya kuziva waneliseke ngakumbi ngamacandelo amancinci. (Nazi ezinye iingcebiso malunga nendlela yokugcina indlala yakho yasemva kokusebenza ujonge.)

Imithambo enzima yokuthwala ubunzima, njengokutsiba ngentambo kunye nokudlala intenetya, zezona zisebenzayo ekunciphiseni ukutya, uphando lubonisa. Iingcali aziqinisekanga ukuba kutheni, kodwa kungenxa yokuba le misebenzi ibandakanya amathumbu akho, apho i-PYY iveliswa khona. Ungayandisa lempembelelo ngokutya malunga ne-0.6 ukuya kwi-0.8 yeeprotheyini ngeponti nganye yesisindo somzimba yonke imihla, utshilo uBonci. "Abantu abatya ukutya okuphezulu kwiprotheyini bavame ukuvelisa i-PYY eyongezelelweyo," uyachaza.

Izinto zokukhula

Ezi ziquka iihomoni kunye nezinto ezifana nehomoni ezinceda ukwakha izihlunu zakho-kunye namandla akho nengqondo. Xa usebenza, umzimba ukhulula amahomoni afana ne-insulin-efana nokukhula kwe-1 (IGF-1) kunye ne-vascular endothelial growth factor (VEGF), kunye neeprotheni ezifana ne-brain-derived neurotrophic factor (BDNF). (ICYMI, ukukhula kwehomoni yenye yezona hormone zibalulekileyo ukunciphisa umzimba.)

I-IGF-1 kunye ne-VEGF inceda ukulungisa umonakalo we-muscle obangelwa kukuzilolonga, ukuncedisa ukwakha i-fibers emva komelele," kusho uKanaley. Izinto zokukhula zinokuqinisa inkumbulo kunye nokusebenza kwengqondo. Iindidi ezahlukeneyo zokuzilolonga zibhetele ekunyuseni imeko nganye yokukhula, utshilo uBorer. Ukuzivocavoca nge-HIIT kuphakamisa i-VEGF, ukuphakamisa iintsimbi ezinzima kuphakamisa i-IGF-1, kunye nokunyamezeleka okukhulu kwimisebenzi ye-aerobic njengokubaleka ukuphakamisa amanqanaba e-BDNF. Ukufumana amanqaku omathathu, tshintsha inkqubo yakho rhoqo. (Inyani emnandi: Kukho ihomoni eyahlukileyo enoxanduva lokubaleka kwembaleki yakho.)

Irisin

Oku kwandisa ukusebenza kwemfuza eguqula iiseli ezinamafutha amhlophe zibe mdaka, luhlobo oluncedo lwamafutha anokutshisa iikhalori, ngokutsho kwabaphandi abavela kwiYunivesithi yaseFlorida College of Medicine. Irisin inokunciphisa iivenkile ezinamafutha amhlophe nazo: Iisampulu zezicubu eziye zavezwa kwi-irisin zineepesenti ezingama-60 zeeseli ezityebileyo ezincinci kunabanye, ababhali bophononongo bathi.

Ukuzivocavoca okujolise kumaqela amakhulu emisipha efana ne-glutes yakho, i-quads, okanye isifuba ngokuqhelekileyo kukhulula irisin eninzi kunokuzivocavoca okusebenza izihlunu ezincinci ezifana ne-biceps okanye amathole, kuba izihlunu ezikhulu zinehomoni eninzi, utshilo uBonci. Ucebisa imisebenzi yokunyamezela efana nokugijima okanye ukuqina kwamandla aphezulu njenge-CrossFit.

Kukho ubungqina bokuba amanqanaba anyukayo e-melatonin, ihormone yokulala, ayinyusa imveliso ye-irisin. Ukutya ukutya okune-melatonin okunje nge-walnuts kunye ne-tart cherries ngaphambi kokuba ulale kuya kukunceda ulale ngcono kwaye utshise amanqatha amaninzi, utshilo uBonci.

Uphengululo lwe