Tengani Ubwino Wa Mahomoni Anu Kuti Muwonetse Thupi Lanu Labwino Kwambiri

Zamkati

• Ostachi
• Noradrenaline
• Peptide YY
• Kukula
• Irisin
• Onaninso za

Nthawi iliyonse mukamachita masewera olimbitsa thupi, mahomoni apadera m'thupi lanu amayamba kugwira ntchito. Omasulidwa ndi makina anu mukamayenda, amakupatsani mphamvu, amakulimbikitsani, komanso amakulimbikitsani. "Mahomoni ndi ofunikira kuti muthe kugwira ntchito bwino," akutero Katarina Borer, Ph.D., pulofesa wa sayansi ya kayendetsedwe ka kayendetsedwe kake komanso mtsogoleri wa Exercise Endocrinology Laboratory ku yunivesite ya Michigan. "Amathandizira kugwira ntchito kwa mtima ndi mapapo, amabweretsa mafuta minofu yanu, ndipo amathandizanso kuti thupi lanu lipezenso bwino pambuyo pake." Ngakhale zili choncho, mahomoni ochita masewera olimbitsa thupi sadziwika komanso osayamikiridwa - koma atsala pang'ono kusintha.

Ostachi

Hormone iyi imapangidwa ndi mafupa anu mukamachita masewera olimbitsa thupi. Ntchito yake: kulimbikitsa minofu yanu kuyamwa michere yomwe imawathandiza kuchita pachimake. "Komabe, kwa azimayi, osteocalcin yopanga imayamba kuchepa zaka pafupifupi 30," atero a Gerard Karsenty, Ph.D., wapampando wa dipatimenti ya genetics and development ku Columbia University Medical Center. Pamene milingo ikutsika, akuti, minofu yanu yopanda michere siyingagwire ntchito molimbika.

Mwamwayi, kuchita masewera olimbitsa thupi pafupipafupi kumatha kukupangitsani kuti mukhale ndi matenda a osteocalcin, ndipo kuwonjezera mphamvuyo kumatha kukweza magwiridwe antchito anu, Karsenty akuti. Kafukufuku wake adapeza kuti magawo azimayi anali okwera atagwira ntchito kwa mphindi 45; mu kafukufuku wina, minofu ya nyama yomwe idapatsidwa mlingo wa mahomoni imagwira ntchito moyenera monga gawo laling'ono la msinkhu wawo. Menyani masewera olimbitsa thupi tsiku lililonse kuti muchepetse milingo yanu, Karsenty akuwonetsa. (Tangoganizani ndi chiyani chinanso chomwe chimakulitsa osteocalcin? EVOO.)

Noradrenaline

Ubongo wanu umatulutsa timadzi tamphamvu tomwe timapanikizika tikamagwira ntchito. Ndipo ndichinthu chabwino: "Noradrenaline imathandizira kagayidwe kake ndikuthandizira mtima ndi mapapo anu kuyankha moyenera kuti muchite masewera olimbitsa thupi," atero a Jill Kanaley, Ph.D., pulofesa komanso mpando wothandizana nawo pazakudya ndi masewera olimbitsa thupi ku University of Missouri. Zimakupangitsanso kuti mukhale olimba kupsinjika kwamaganizidwe. Kuphatikiza apo, noradrenaline imathandiza kusintha mafuta oyera kukhala bulauni, monga irisin, malinga ndi kafukufuku wochokera ku Brigham ndi Women's Hospital ku Boston.

Mukamayenda motalika kapena movutikira, mumatulutsa noradrenaline kwambiri, akutero Borer. Kubetcha kwanu kwabwino kwambiri: Onjezani zophulika zazifupi, zapamwamba kwambiri kuzomwe mumachita pafupipafupi. (Chodabwitsa, noradrenaline ndichimodzi mwazifukwa zomwe kudzipangitsa kukhala kotentha kwambiri.)

Peptide YY

Matumbo amabisa izi kuti zikuthandizeni kumva kuti mwakhuta. Koma kuchita masewera olimbitsa thupi kumayambitsanso kupanga peptide YY (PYY), malinga ndi kafukufuku wa m'magaziniyi Kulakalaka. "Anthu omwe amachita masewera olimbitsa thupi pafupipafupi amatulutsa PYY yochulukirapo kuposa ena, koma milingo imatha kukwera atangolimbitsa thupi kamodzi," akutero a Leslie J. Bonci, R.D.N., katswiri wodziwika bwino wazakudya zamasewera komanso mlangizi wazakudya ku Klean Athlete. Ubale pakati pa PYY ndi njala ndi wovuta: "Mutha kumva kukhala wolusa mukangolimbitsa thupi koma osakhala ndi njala patangopita ola limodzi momwe milingo ya mahomoni ikupitilira kukwera," Bonci akuti. Komabe, mudzakhala okhutira ndi magawo ang'onoang'ono. (Nawa maupangiri ena amomwe mungasungire njala yanu itatha kulimbitsa thupi.)

Zochita zolimbitsa thupi zolemetsa, monga kulumpha chingwe ndi kusewera tenisi, ndizothandiza kwambiri pochepetsa chilakolako cha chakudya, kafukufuku akuwonetsa. Akatswiri sakudziwa chifukwa chake, koma mwina chifukwa chakuti izi zimayambitsa matumbo anu, komwe kumapangidwa PYY. Mutha kukulitsa izi mwa kudya pafupifupi 0,6 mpaka 0.8 magalamu a mapuloteni pa mapaundi olemera thupi tsiku lililonse, Bonci akuti. "Anthu omwe ali ndi zakudya zomwe zimakhala ndi mapuloteni ambiri amapanga PYY yowonjezera," akufotokoza motero.

Kukula

Izi zimaphatikizapo mahomoni komanso zinthu ngati mahomoni zomwe zimathandizira kupanga minofu yanu - komanso mphamvu zaubongo wanu. Mukamagwira ntchito, thupi limatulutsa mahomoni monga insulini-monga kukula factor-1 (IGF-1) ndi vascular endothelial growth factor (VEGF), pamodzi ndi mapuloteni monga ubongo-derived neurotrophic factor (BDNF). (ICYMI, kukula kwa hormone ndi imodzi mwa mahomoni ofunikira kwambiri pakuchepetsa thupi.)

"IGF-1 ndi VEGF zimathandizira kukonza kuwonongeka kwa minofu chifukwa chochita masewera olimbitsa thupi, zomwe zimathandiza kuti ulusi ukhale wolimba," akutero Kanaley. Zomwe zimakula zimathanso kulimbitsa kukumbukira kwanu ndi ntchito yachidziwitso. Mitundu yosiyanasiyana yochita zolimbitsa thupi ndiyothandiza kwambiri pakukula kulikonse, akutero Borer. Zochita za HIIT zimakweza VEGF, kukweza zolemera zolemetsa kumakweza IGF-1, ndikuchita zinthu mwamphamvu kwambiri monga kuthamanga kumakweza milingo ya BDNF. Kuti mukwaniritse zonse zitatu, sinthani machitidwe anu pafupipafupi. (Zosangalatsa: Pali mahomoni osiyana kwambiri omwe amachititsa kuti wothamanga wanu azithamanga kwambiri.)

Irisin

Izi zimawonjezera zochitika za majini omwe amasintha maselo amafuta oyera kukhala bulauni, mtundu wopindulitsa wamafuta womwe ungawotche mafuta, malinga ndi ofufuza a University of Florida College of Medicine. Irisin imatha kuchepetsanso masitolo amafuta oyera: Zitsanzo za minofu zomwe zidawonetsedwa ndi irisin zinali ndi maselo ochepera 60 peresenti okhwima kuposa ena, olemba kafukufukuyo akuti.

Zochita zolimbitsa thupi zomwe zimayang'ana magulu akulu a minofu monga glutes, quads, kapena chifuwa chanu zimatulutsa irisin yambiri kuposa masewera olimbitsa thupi omwe amagwiritsa ntchito minofu yaying'ono monga ma biceps kapena ng'ombe, popeza minofu yayikulu imakhala ndi mahomoni ambiri, Bonci akuti. Amapereka zochitika zopirira monga kuthamanga kapena kulimbitsa mphamvu kwambiri ngati CrossFit.

Palinso umboni kuti kuchuluka kwa melatonin, mahomoni ogona, kumapangitsa kupanga irisin. Kudya zakudya zokhala ndi melatonin monga mtedza ndi zipatso zamatcheri musanagone kudzakuthandizani kugona bwino ndikuwotcha mafuta ambiri, Bonci akuti.

Onaninso za