Yi Amfani da Hormones ɗinku don Haɓaka Mafi kyawun Jikinku

Wadatacce

• Osteocalcin
• Noradrenaline
• Peptide YY
• Abubuwan Ci gaba
• Irin
• Bita don

Duk lokacin da kake motsa jiki, hormones na musamman a cikin jikinka suna yin aiki. Sakin tsarin ku lokacin da kuke motsawa, suna ba ku kuzari, suna kunna kuzarinku, suna haɓaka yanayin ku. Katarina Borer, Ph.D., farfesa a kimiyyar motsi kuma darekta na Laboratory Endocrinology Exercise Endocrinology a Jami'ar Michigan ta ce "Hormones suna da mahimmanci don ikon ku na yin aiki yadda ya kamata." "Suna inganta zuciyar ku da aikin huhu, suna kawo mai a cikin tsokar ku, kuma suna taimaka wa jikin ku murmurewa daga baya." Duk da haka, waɗannan hormones na motsa jiki kusan ba a san su ba kuma ba a yarda da su ba - amma wannan yana gab da canzawa.

Osteocalcin

Kasusuwanku ne ke samar da wannan hormone lokacin da kuke aiki. Aikin sa: don ƙarfafa tsokar ku don sha abubuwan gina jiki waɗanda ke taimaka musu yin ƙima. "A cikin mata, ko da yake, samar da osteocalcin ya fara raguwa a kusa da shekaru 30," in ji Gerard Karsenty, Ph.D., shugaban sashen nazarin halittu da ci gaba a Cibiyar Kiwon Lafiya ta Jami'ar Columbia. Yayin da matakan ke raguwa, in ji shi, tsokar da ke da ƙarancin abinci mai gina jiki ba zai iya yin aiki tuƙuru ba.

Abin farin ciki, motsa jiki na yau da kullun na iya haɓaka samar da osteocalcin, kuma ƙarin haɓakawa na iya haɓaka aikin ku, in ji Karsenty. Bincikensa ya gano cewa matakan mata sun yi yawa bayan sun yi aiki na mintuna 45; A cikin wani binciken kuma, tsokoki na dabbobin da aka ba da kashi na hormone suna aiki da kyau kamar waɗanda ke cikin shekarunsu. Buga wurin motsa jiki aƙalla kowace rana don ci gaba da haɓaka matakan ku, in ji Karsenty. (Tsammani me kuma ke haɓaka osteocalcin? EVOO.)

Noradrenaline

Kwakwalwar ku tana haifar da sakin wannan hormone mai ƙarfi lokacin da kuke aiki. Kuma wannan abu ne mai kyau: "Noradrenaline yana haɓaka narkewar abinci kuma yana taimaka wa zuciyar ku da huhu su amsa yadda yakamata don motsa jiki," in ji Jill Kanaley, Ph.D., farfesa kuma abokiyar kujerar abinci mai gina jiki da ilimin motsa jiki a Jami'ar Missouri. Hakanan yana sa ku zama masu juriya ga damuwar hankali. Bugu da kari, noradrenaline yana taimakawa juya farin fat zuwa launin ruwan kasa, kamar irisin, a cewar wani bincike daga Brigham da Asibitin Mata a Boston.

Tsawon lokaci ko wahalar da ku ke motsawa, gwargwadon noradrenaline da kuke samarwa, in ji Borer. Mafi kyawun faren ku: Ƙara gajere, babban ƙarfi mai ƙarfi zuwa ayyukanku na yau da kullun. (Abin mamaki, noradrenaline shima shine dalilin da yasa yin jima'i yana da daɗi.)

Peptide YY

Gut ɗin yana ɓoye wannan don taimaka muku jin daɗi. Amma motsa jiki kuma yana haifar da samar da peptide YY (PYY), bisa ga bincike a cikin jarida Ci abinci. "Mutanen da ke motsa jiki akai-akai suna samar da PYY fiye da sauran, amma matakan na iya tashi bayan motsa jiki guda ɗaya," in ji Leslie J. Bonci, RD.N, ƙwararren masanin abincin abinci na wasanni da mai ba da shawara game da abinci mai gina jiki ga Klean Athlete. Dangantaka tsakanin PYY da yunwa mai rikitarwa ce: "Kuna iya jin yunwa nan da nan bayan motsa jiki amma ƙarancin yunwa sa'a guda bayan matakan hormone suna ci gaba da hawa," in ji Bonci. Gabaɗaya, ko da yake, za ku ji ƙarin gamsuwa da ƙananan sassa. (Ga ƙarin shawarwari kan yadda ake kiyaye yunwar bayan motsa jiki.)

Ayyukan motsa jiki na motsa jiki masu nauyi, kamar tsalle tsalle da wasan tennis, sune mafi inganci wajen hana ci, bincike ya nuna. Masana ba su da tabbacin dalilin, amma yana iya zama saboda waɗannan ayyukan sun haɗa da hanjin ku, inda ake samar da PYY. Kuna iya haɓaka wannan tasirin ta hanyar cin kusan gram 0.6 zuwa 0.8 na furotin a kowace fam na nauyin jikin yau da kullun, in ji Bonci. "Mutanen da ke da abincin da suka fi yawan furotin suna son samar da ƙarin PYY," in ji ta.

Abubuwan Ci gaba

Waɗannan sun haɗa da hormones da abubuwa masu kama da hormone waɗanda ke taimakawa gina tsokar ku-da ikon kwakwalwar ku ma. Lokacin da kuke aiki, jiki yana fitar da hormones irin su insulin-kamar girma factor-1 (IGF-1) da vascular endothelial girma factor (VEGF), tare da sunadaran kamar kwakwalwa-derived neurotrophic factor (BDNF). (ICYMI, hormone girma yana ɗaya daga cikin mahimman hormones don asarar nauyi.)

Kanaley ya ce "IGF-1 da VEGF suna taimakawa gyara lalacewar tsoka da motsa jiki ya haifar, yana taimakawa sake gina fibers. Abubuwan haɓaka kuma na iya ƙarfafa ƙwaƙwalwar ajiyar ku da aikin fahimi. Daban-daban na motsa jiki sun fi kyau a haɓaka kowane haɓakar haɓaka, in ji Borer. Ayyukan motsa jiki na HIIT suna haɓaka VEGF, ɗaukar nauyi mai nauyi yana haɓaka IGF-1, da ƙarfin juriya na aerobic ayyuka kamar gudu suna haɓaka matakan BDNF. Don ci gaba da duka ukun, canza tsarin yau da kullun. (Gaskiya mai ban sha'awa: Akwai nau'in hormone daban daban da ke da alhakin girman mai gudu ku.)

Irin

Wannan yana ƙaruwa ayyukan ƙwayoyin halittar da ke juyar da fararen kitse zuwa launin ruwan kasa, nau'in kitse mai fa'ida wanda zai iya ƙona kalori, a cewar masu bincike daga Kwalejin Kimiyya ta Jami'ar Florida. Irisin na iya rage shagunan fat-fat ma: samfuran nama waɗanda aka fallasa su zuwa irisin sun kai kashi 60 cikin ɗari na ƙarancin ƙwayoyin kitse fiye da sauran, marubutan binciken sun ce.

Ayyukan motsa jiki waɗanda ke kaiwa manyan ƙungiyoyin tsoka kamar glutes, quads, ko ƙirjin ku yawanci suna sakin iris fiye da motsa jiki waɗanda ke aiki ƙananan tsoka kamar biceps ko calves, tunda manyan tsokoki sun ƙunshi ƙarin hormone, in ji Bonci. Ta ba da shawarar ayyukan juriya irin su guje-guje ko motsa jiki mai ƙarfi kamar CrossFit.

Akwai kuma shaidar cewa ƙara yawan melatonin, hormone barci, yana haɓaka samar da irin. Cin abinci mai wadatar melatonin kamar gyada da tart cherries kafin kwanciya zai taimaka muku bacci mafi kyau da ƙona mai mai yawa, in ji Bonci.

Bita don