Tora Kubatsira kweHormone Yako Kuveza Muviri Wako Wakanaka Kwazvo

Zvemukati

• Osteocalcin
• Noradrenaline
• Peptide YY
• Kukura Zvinhu
• Irisin
• Ongororo ye

Pese paunorovedza muviri, mahormone akakosha mumuviri wako anotanga kuita chiito. Yakaburitswa nehurongwa hwako paunofamba, ivo vanokupa simba, vanokuchidzira kukurudzira kwako, uye kuwedzera manzwiro ako. "Mahormone akakosha pakukwanisa kwako kushanda mushe," anodaro Katarina Borer, Ph.D., purofesa wesangano rekufambisa uye director weExpercise Endocrinology Laborator paUniversity yeMichigan. "Vanovandudza moyo wako nemapapu, vanounza mafuta kumisungo yako, uye vanobatsira muviri wako kupora mushure." Kunyangwe zvakadaro, aya mahormone ekurovedza muviri anenge asingazivikanwe uye asingakosheswe-asi izvo zviri kuda kuchinja.

Osteocalcin

Iyi hormone inogadzirwa nemapfupa ako kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita Basa rayo: kukurudzira mhasuru dzako kutora zvinovaka muviri zvinovabatsira kuita pakakwirira. "Mune vakadzi, zvakadaro, osteocalcin inogadzira inotanga kudzikira pamakore makumi matatu," anodaro Gerard Karsenty, Ph.D., sachigaro wedhipatimendi rezvemageneti nekusimudzira paColumbia University Medical Center. Sezvo mazinga anodonha, anodaro, ako manyowa-akapera mhasuru haigone kushanda zvakaoma.

Neraki, kurovedza muviri nguva dzose kunogona kukanganisa kugadzirwa kwako kweosteocalcin, uye kuwedzera kwekuwedzera kunogona kusimudzira kuita kwako, Karsenty anodaro. Tsvagiridzo yake yakawana kuti mazinga evakadzi aive akakwira mushure mekushanda kwemaminetsi makumi mana nemashanu; mune imwe ongororo, tsandanyama dzemhuka dzakapihwa muyero wehomoni dzakashanda zvinobudirira sedziya chidimbu chezera radzo. Rova iyo jimendi kanenge rimwe nerimwe zuva kuti uchengetedze matanho ako, Karsenty inoratidza. (Fungidzira kuti chii chimwe chinowedzera osteocalcin? EVOO.)

Noradrenaline

Uropi hwako hunosimudzira kuburitswa kweiyi ine simba rehomoni yekushushikana paunenge uchishanda. Uye icho chinhu chakanaka: "Noradrenaline inomutsa metabolism uye inobatsira moyo nemapapu kupindura zvakanaka kuita maekisesaizi," anodaro Jill Kanaley, Ph.D., purofesa uye sachigaro wevanoshamwaridzana wezvekudya zvinovaka muviri uye kurovedza muviri paYunivhesiti yeMissouri. Izvo zvinoitawo kuti iwe uwedzere kutsungirira kunetseka kwepfungwa. Uye zvakare, noradrenaline inobatsira kushandura mafuta machena kuita brown, senge irisin, sekureva kwechidzidzo kubva kuBrigham neWomen Hospital muBoston.

Iyo yakareba kana yakaoma iwe yaunofamba, inowedzera noradrenaline yaunogadzira, Borer anodaro. Bheji yako yepamusoro (Zvinoshamisa, noradrenaline zvakare chimwe chikonzero nei kuita-up bonde kunotyisa.)

Peptide YY

Ura hunovanza izvi kukubatsira kuti unzwe wakaguta. Asi kurovedza muviri kunokonzerawo kugadzirwa kwepeptide YY (PYY), maererano netsvagiridzo mujenari Appetite. "Vanhu vanoita maekisesaizi kazhinji vanogadzira PYY yakawanda kupfuura vamwe, asi nhanho dzinogona kusimuka mushure mekuita kamwechete," anodaro Leslie J. Bonci, R.D.N., bhodhi-anozivikanwa mutambo wezvekudya uye mupi wezano wezvemitambo Klean Athlete. Hukama huripo pakati pePYY nenzara hwakaoma. Pakazara, zvakadaro, iwe uchanzwa kugutsikana zvakanyanya nezvikamu zvidiki. (Heano mamwe matipi ekuti ungachengeta sei yako post-Workout nzara mukutarisa.)

Kurema-kutakura maekisesaizi eroobic, sekusvetuka tambo uye kutamba tenesi, ndiyo inoshanda kwazvo mukudzvinyirira kudya, kutsvagisa kunoratidza. Nyanzvi hadzina chokwadi nei, asi zvinogona kunge zviri nekuti zviitiko izvi zvinobata ura hwako, uko kunogadzirwa PYY. Iwe unogona kuwedzera iwo maitiro nekudya anenge 0,6 kusvika 0.8 gramu eprotein paundi yehuremu hwemuviri zuva nezuva, Bonci anodaro. "Vanhu vane chikafu chakakwira mumapuroteni vanowanzo kuburitsa imwe PYY," anotsanangura kudaro.

Kukura Zvinhu

Izvi zvinosanganisira mahormone pamwe nezvinhu zvakaita sehomoni zvinobatsira kuvaka tsandanyama dzako-uye simba rehuropi hwako zvakare. Paunoshanda, muviri unoburitsa mahormone senge insulin-senge kukura chinhu-1 (IGF-1) uye vascular endothelial kukura chinhu (VEGF), pamwe nemapuroteni senge uropi-yakatorwa neurotrophic factor (BDNF). (ICYMI, kukura kwehomoni ndiyo imwe yemahormone akakosha ekuderedza uremu.)

"IGF-1 uye VEGF vanobatsira kugadzirisa kukuvara kwemhasuru kunokonzerwa nekurovedza muviri, zvichibatsira kuvaka tambo idzi kusimba," anodaro Kanaley. Izvo zvinhu zvekukura zvinogona zvakare kusimbisa yako yekurangarira uye yekuziva basa. Mhando dzakasiyana dzema-workouts dzakanakisa pakusimudzira chimwe nechimwe chekukura, Borer anodaro. HIIT kurovedza inokwidza VEGF, kusimudza zviremera zvinorema zvinomutsa IGF-1, uye yakakwirira-kusimba kutsungirira aerobic zviitiko sekumhanya kukwidza mwero weBDNF. Kuti uwane matatu ese, chinja maitiro ako nguva dzose. (Kunakidza chokwadi: Kune mahormone akasiyana zvachose ane chekuita nemumhanyi wako akakwirira.)

Irisin

Izvi zvinowedzera chiitiko chemajini anoshandura machena-mafuta maseru kuita brown, mhando inobatsira yemafuta anogona kupisa macalorie, sekureva kwevaongorori kubva kuYunivhesiti yeFlorida College yeMishonga. Irisin inogona kuderedza zvitoro zvine mafuta machena zvakare: Masampuli etishu akaoneswa irisin aive neanosvika makumi matanhatu muzana mashoma emasero emafuta akakura kupfuura mamwe, vanyori vezvidzidzo vanodaro.

Kudzidzira kunovavarira kwakakura mhasuru mapoka kunge glute yako, quads, kana chifuva zvinowanzoburitsa irisin yakawanda kupfuura kurovedza muviri kunoshanda tsandanyama diki senge biceps kana mhuru, sezvo mhasuru dzakakura dziine mahormone akawanda, anodaro Bonci. Anoratidza mabasa ekutsungirira akadai sekumhanya kana kusimba kwesimba rekuita seCrossFit.

Pane zvakare humbowo hwekuti kuwedzera kwemazinga e melatonin, hormone yekurara, kunowedzera kugadzirwa kweirisin. Kudya chikafu chine melatonin senge walnuts uye tart cherries usati warara zvinokubatsira kurara zvirinani uye kupisa mafuta akawanda, Bonci anodaro.

Ongororo ye