Ima Mlandu Pa Ma Hormone Anu: Chifukwa Chomwe Mumadula Makona Pamaseŵera Olimbitsa Thupi

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Palibe akufuna kukhala wonyenga. Kaya ndikulemba kalembedwe koyenera pakati pamasewera a Mawu Ndi Anzanu, kulemba pang'ono pamisonkho yomwe mumalandira, kapena "kuwerengera molakwika" kuchuluka kwa ma burpees omwe mwatsala, sitinyadira zolakwa zazikulu kapena zazing'ono. Ndiye ndichifukwa chiyani timachita? Zotsatira zake, machitidwe osayenerera amachitika chifukwa chachikulu cha zomwe zimachitika m'thupi.

Ofufuza ochokera ku Harvard University ndi University of Texas, Austin anali ndi chidwi chodziwa zomwe zimatipangitsa kuti tizibera, kotero adayesa anthu mayeso a masamu. Ophunzirawo adauzidwa mayankho omwe ali olondola, ndalama zomwe amapeza-kenako amafunsidwa kuti alembe mapepalawo. Ofufuza atatenga zitsanzo za salivary, adapeza kuti mahomoni awiri - testosterone ndi cortisol - anali ndi udindo wolimbikitsa ndi kukakamiza kubera. (Ponena za kubera mwachikondi, chabwino, izi sizingafanane ndi mahomoni awiri okha. Onani Kafukufuku Wathu Wosakhulupirika: Kodi Kubera Kumaoneka Bwanji.)

Kuchuluka kwa testosterone kunachepetsa mantha a chilango ndikuchulukitsa chidwi cha mphothoyo, pomwe kuchuluka kwa cortisol kumapangitsa kuti akhale osakhazikika kupsinjika kwakanthawi kwakuti anthu adalakalaka kumaliza kale. Zonsezi zikutanthauza kuti mumatha kubera mukakhala ndi nkhawa kapena kukopeka kwambiri ndi mphothoyo.

Ndipo, chochititsa chidwi, kusintha kwa mahomoni kumeneku kutha kugwiritsidwa ntchito mwachindunji pazomwe zimakupangitsani chizolowezi chanu chochita zolimbitsa thupi mopanda manyazi - kunyenga pakulimbitsa thupi kwanu. Izi sizowona konse kuposa mukakhala mgulu la gulu kapena kupikisana ndi mnzanu. Malo oyamba akakhala pachiwopsezo-kaya ndikuyika pa bolodi ya kalasi kapena kungotaya-ogula-chakudya chamadzulo - kuphatikiza koopsa kwa testosterone ndi cortisol kungakupangitseni kudula ngodya. (Kodi Ndinu Wopikisana Kwambiri pa Gym?)

Ngakhale kuti izi siziri ndendende zomwe kafukufukuyu adayang'ana, makinawo amathandizira. "Zotsatira zathu zikuwonetsa kuti anthu omwe ali ndi testosterone yapamwamba ndi high cortisol amakonda kubera kwambiri, kotero lingaliro langa ndikuti anthu omwewo amatha kubera pagulu pomwe pali kufananitsa, mpikisano, komanso kukakamizidwa kwa magwiridwe antchito. win, "akufotokoza wolemba mabuku Jooa Julia Lee, Ph.D. Kuyerekeza kwachitukuko kumafika makamaka kwa anthu a testosterone apamwamba, omwe ali ndi mphotho-/ofunafuna zoopsa komanso otsogozedwa ndi udindo, pomwe kukakamizidwa kuti apambane kumawonjezera kupsinjika kotero kuti milingo ya cortisol, kuyambitsa chikhumbocho kuti afike pomaliza. zivute zitani, Lee akufotokoza.

Gulu la Lee silinayesere ngati mungasokoneze zoyeserera kuti muchite zachinyengo, koma akuganiza njira zina zochepetsera kupsinjika, monga kusinkhasinkha komwe kumakhudza kudziwa momwe mukumvera mumtima mwanu, kungathandize. Kuphatikiza apo, kafukufuku wam'mbuyomu awonetsa kuti gulu likalipidwa chifukwa cha khalidwe labwino m'malo mwa munthu payekha, zotsatira za testosterone zimachotsedwa, phunziroli limatchulanso. Ndipo kuchita masewera olimbitsa thupi mwachilengedwe kumachepetsa cortisol (bola ngati simukuwona masewera olimbitsa thupi anu ngati opanikiza, opikisana kwambiri). Chifukwa chake ngati mukufuna kusiya zizolowezi zanu zodulira pangodya ku masewera olimbitsa thupi, tsatirani maphunziro omwe gulu lonse limatamandidwa chifukwa cholimbikira, osati wochita mwamphamvu kwambiri. Kupatula apo, kukhala ndi mnzako wolimbitsa thupi kumatha kukhala kolimbikitsa kwambiri, ndipo mpikisano wathanzi ukhoza kukhala, wathanzi. Koma palibe amene angafune kuthamanga ngati ndiwe wonyenga, wobera amadya maungu.

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