Zakudya zabwino ndi njira zothandizira kuti muzigwiritsa ntchito mahomoni anu
Mahomoni ambiri amagwira ntchito yofunikira kwambiri pazochita zambiri komanso kuphunzitsa mphamvu. Testosterone, kukula kwa hormone ndi insulini-monga kukula (IGF-1) zimapereka mphamvu ndi kukula kwa minofu ; cortisol, epinephrine ndi norepinephrine ndi glucagon zimayendetsa kupeza mafuta ndi mafuta a shuga poyendetsa mafuta omwe amasungidwa pokhapokha kuwonjezera pa ntchito zina zofunika; ndipo insulini imapereka mphamvu yosungiramo mafuta omwe amachokera ku chakudya chomwe timadya .
6 Zachilengedwe zomanga mahomoni
Kupeza ma hormones awa kuti agwire ntchito kuti muthe kuwonjezera minofu ndi mphamvu ndi chimodzi cha zinsinsi za kulemera kwa chilengedwe.
1.Testosterone
Testosterone ndi mbali yaikulu ya mahomoni amphongo opangidwa ndi makoswe, ngakhale kuti ndalama zochepa zimapangidwa ndi adrenal glands (omwe amakhala pamwamba pa impso). Homoni imeneyi imayambitsa kukula kwa ziwalo za amuna, minofu ya misa, mphamvu, kugawa mafuta, ndi kugonana. Testosterone yaing'ono imapangidwanso ndi amayi m'mimba mwa mazira ndi adrenal glands.
Kuti akhale omveka bwino, testosterone ndi androgenic, anabolic, soreid hormone. Njira za Androgenic zokhudzana ndi makhalidwe a amuna ndi anabolic amatanthauza kumanga thupi kapena kupanga thupi. Testosterone ndiyo nambala imodzi yokha ya kumangiriza thupi ndi kuphunzitsa kulemera, makamaka pa kukula kwa mphamvu ndi minofu (ngakhale izi siziri cholinga chenicheni chophunzitsira kulemera ).
Kugwiritsiridwa ntchito kwazowonjezera anabolic steroids kumanga minofu yambiri ndi mphamvu yakhala yotchuka mukumanga thupi ndi masewera ena omwe amafunika kuchuluka ndi mphamvu kwa zaka zambiri. Amagwira bwino ntchito. Ndi chifukwa chake m'maseŵera ambiri, kutenga 'steroids' ndiloletsedwa
2. Kukula kwa Hormone ndi IGF-1
Homoni ya kukula kwa anthu imatulutsa kachilomboka ndipo imayambitsa chiwindi kuti ikhale ndi IGF-1, yomwe imayambitsa kukula komanso kutulutsa mphamvu ya hormone.
Mofanana ndi testosterone, kupanga kumeneku kumachepa pamene tikukalamba ndipo mwinamwake kuli ndi vuto la kuchepa kwa minofu yomwe ikuwonetsedwa kwa anthu okalamba. Mahomoni amenewa amawoneka kuti ali ndi zotsutsana ndi mafuta a thupi , kutanthauza kuti osachepera, mafuta omwe mumapanga.
Kupititsa patsogolo kukula kwa hormone ndi IGF-1 yobereka kungakhale kotheka ndi njira zopatsa thanzi komanso zolimbitsa thupi. GH ndi IGF-1, testosterone, ndi Cortisol (stress hormone) yonse yawonjezeka ndi kukula kwa kulemera kwake komanso kuthamanga kwapamwamba kwambiri.
3. Insulini
Insulini ndi hormone yosungirako. Mankhusu amapanga insulini poyankha chakudya. Mukamadya chakudya, mavitamini amathyola m'magazi omwe amapezeka m'thupi, mafuta ndi amino acids, vitamini ndi mchere. Insulini imayankha makapu ndi mapuloteni posunga shuga mu minofu ndi chiwindi, mafuta mu maselo olemera, komanso pogwiritsira ntchito amino acid kuchokera ku mapuloteni a zakudya mukumanga thupi ndi kukonza. Ndizolakwika kuganiza za insulini ngati kungoyankha zakudya zakudya chifukwa zimakhala ndi zakudya zina monga mapewa ndi ng'ombe zomwe zimapangitsa kuti munthu asamavutike kwambiri. M'thupi la shuga, insulini imapangidwa kapena imapezeka koma imatha kusunga shuga bwino (yotchedwa insulini kukana).
Kuphatikiza zakudya zamasewero kapena zakumwa zolimbitsa thupi zomwe zimakhala ndi mapuloteni ndi mavitamini zimapangitsa kuti munthu asamadzipatse mphamvu ya insulini panthawi yopuma. Mtengo wa izi ndi kuti pamodzi ndi glucose yosungirako ndi amino acid kaphatikizidwe mu mapuloteni atsopano, mumapeza mphamvu ya anabolic, yankho lakumangirira. Insulini ndi hormone yofunikira ya anabolic. Kusunga insulini ndi chimodzi mwa zipangizo zazikulu zomwe zimafotokozedwa mukumanga thupi.
4. Cortisol
Cortisol ndi hormone yofunika kwambiri. Amapangidwa ndi zilonda za adrenal ndipo nthawi zambiri zimatchedwa 'stress hormone' chifukwa zimadutsa nkhawa, kaya thupi kapena maganizo.
Cortisol imathandiza kuchepetsa kutupa, kumapangitsa shuga kukhalapo pothyola minofu kupita ku amino acid, imachotsa chitetezo cha mthupi, ndipo ikhoza kuyambitsa mafuta osungirako phindu la mapuloteni ndi minofu. Cortisol imakwera pamene shuga wa magazi imayamba kuchepa - m'mawa komanso nthawi yochita masewera olimbitsa thupi, makamaka kupitiriza kuchita masewera olimbitsa thupi. Cortisol ndi hormone yodabwitsa, kutanthauza kuti imaphwanya minofu. Mu mawonekedwe opangidwa, amatchedwa hydrocortisone kapena cortisone.
5. Epinephrine (Trade Name Adrenaline)
Tonsefe timadziwa kuti hormone iyi ndi adrenaline koma epinephrine imatengedwa kuti ndi "mahomoni othawa ndi kuthawa" chifukwa imayesetsa kuthamanga mitsempha yambiri komanso kutulutsa magazi. Epinephrine imathandizanso kuti mtima wanu ufulumire kupuma komanso kuti mupume bwinobwino - zonse zomwe ziri zofunika ngati mwadzidzidzi muyenera kuthawa mkango wotsutsa! Komanso, epinephrine imapangitsa minofu ndi chiwindi kuti zisatayike shuga (glycogen) yosungidwa kuti mukhale ndi mphamvu yowonjezereka yowonjezereka. M'lingaliro limeneli, Epinephrine ndi hormone yambiri, monga cortisol.
6. Glucagon
Glucagon ikhoza kuonedwa ngati galasi ya hormone ya insulini. Mukamasala kudya kapena kudya glucagon yochepa kwambiri imakhala yogwira mtima kusiyana ndi insulini chifukwa cha kuchepa kwa magazi. Glucagon imanena chiwindi kuti asiye masitolo ake m'magazi komanso kuwononga ma amino acid kuchokera ku minofu yomwe cortisol imatumiza ku chiwindi kuti ipange shuga. Ngati insulini ndi hormone ya anabolic, ndiye kuti glucagon ndi hormone yambiri.
Kupititsa patsogolo Kwambiri kwa Anabolic
Cholinga cha kumanga thupi ndi kusunga mahomoni a anabolic kwambiri komanso ophatikizana omwe sagwiritsidwa ntchito pokhapokha ataperekabe ntchito zoyenera - sizothandiza kuti cortisol kapena mahomoni ena akhale "oipa" chifukwa sitingathe kukhala opanda iwo.
Mu kayendedwe kathupi ka thupi ndi masewera omwe kutsatiridwa ndi malamulo oyeza mankhwala ndi ofunikira kusemphana ndi malamulo, kupeza njira yophunzitsira kapena kudya zomwe zingapangitse kapena kupititsa patsogolo testosterone ndi mitsempha yokhudzana ndi androjeni ndi mphamvu zomwe zimafunidwa. Tsoka, iyi si njira yomwe imagwiritsidwa ntchito mosavuta ndipo pali zambiri zoti ziphunzire. Komabe, izi sizinaimitse opanga mapulojekiti othandizira kuti ali ndi mankhwala omwe angathe kuchita ndi mankhwala omwe amapezeka ndi mavitamini kapena "law" steroids. Zitsanzo za zinthu zoterezi ndizitsamba za Tribulus Terrestris, mapiritsi a magnesiamu, ginseng, mtundu wa bovine, beta-alanine, HMB, ndi DHEA, prohormone yoletsedwa masewera ambiri koma osati ku baseball.
Tribulus yakhala yotchuka kwambiri m'dera lakumanga thupi ngakhale kuti palibe umboni uliwonse umene umapereka mwayi uliwonse. Ndipotu, kafukufuku wa 2007 wa ochita masewera olimbitsa thupi mu Journal of Strength and Conditioning Research sanapeze phindu lililonse mowonjezera minofu kapena ntchito kuchokera ku supplementation ndi Tribulus . Izi zikuwoneka kutsimikizira zotsatira za maphunziro apitalo. Palibe zowonjezera zopanda zakudya zomwe sizinapangidwe ndi creatine zomwe zasonyezedwa kuti zipititse patsogolo zambiri ndi maphunziro ofanana ndi anabolic steroid - ndipo kulenga ndi gawo la zakudya za nyama. Komabe ngakhale kulenga kuli ndi ntchito yosagwirizana monga chowonjezera.
Zimene Mungachite Kuti Muzitha Kupanga Mahomoni Omwe Amamanga Zomangamanga Mwachibadwa
Pano pali njira zingapo za zakudya ndi maphunziro zomwe zingathandize m'njira yowonjezeretsa yankho lanu la mahomoni anabolic ndi kumanga ndi kuteteza minofu ndi mphamvu. Ngakhale zotsatirazi zokhudzana ndi zotsatira za posachedwapa, pali zambiri zoti ziphunzire za intaneti yovuta kwambiri yomwe imakhudza mphamvu ndi minofu, choncho musadabwe kwambiri ngati chinachake chikusintha posachedwa.
Zakudya zowonjezera ndi zotsatilapo: Idyani pafupifupi magalamu 20 a mapuloteni mu gwero losavuta mosavuta mpaka mphindi 45 musanayambe kugwira ntchito. Mkaka wamakono wokhala ndi shuga pang'ono udzachita bwino. Pafupifupi ma ounces 20 (600 mls) kapena pang'ono ndi pafupi. Sipani kumwa masewera panthawi yopuma, makamaka ngati mupita kupitirira mphindi 60. Pasanathe mphindi 30 pomaliza ntchitoyi kumadya magalamu 20 a mapuloteni omwe ali ndi magalamu 40 a mavitamini. Apanso, mkaka wonyezimira umawoneka bwino. Sankhani puloteni yomwe imakonda kwambiri kapenanso mkaka wamakono ngati mumakonda. Yonjezerani carbs mpaka pafupifupi 3 kapena 4: 1 carbs kuti mukhale ndi mapuloteni ngati mutakhala ndi nthawi yayitali kapena yayitali ndi cardio kapena nthawi kapena dera.
Kutenga makapu m'kati mwa maseŵera olimbitsa thupi kwawonetsedwa kuti kuchepetsa kukula kwa cortisol. Testosterone, kukula kwa hormone, epinephrine, ndi cortisol zonse zimawonjezeka pa nthawi yochita maseŵera olimbitsa thupi. Pogwiritsa ntchito shuga ya magazi, cortisol sichipeza chizindikiro chopatsa shuga, choncho minofu siitenthedwa. Ngakhale mutatha gawo lanu, testosterone ndi cortisol zimayenda mozungulira pang'ono ndipo ma testosterone akhoza kusiya. Testosterone ku chiwerengero cha cortisol ndichinsinsi apa. Kusunga testosterone monga momwe mungathere ndi cortisol momwe mungathere pamene simusowa ndizopindulitsa.
Ndikoyenera kunena kuti simukusowa mapiritsi owonjezera othandizira ena. Palibe umboni wakuti amagwira ntchito, ndipo kusokoneza makapu kumawoneka kuti akugwira ntchito pa mtengo woonjezera.
Zolemba zamakono: Kudya zakudya zomwe sizowonongeka kwambiri komanso zopanda mapuloteni zingapangitse kupanga testosterone malinga ndi kafukufuku wa 2004 ku International Journal of Sports Medicine . Chakudya chomwe chili pakati pa 20 mpaka 25 peresenti mafuta ndi mapuloteni 20 mpaka 25 peresenti ayenera kukhala pazinthu izi. Mafuta ayenera kukhala mafuta osatetezedwa - mtedza, mapeyala, maolivi , ndi mafuta ophatikiza ndi mafuta omwe amatchedwa polyunsaturated ndi mafuta osungunuka osati mafuta odzaza nyama ndi tchizi. Mapuloteni owonda ndi abwino kwambiri. Zakudya zochepa kwambiri za mafuta kapena zakudya za Ornish kapena zakudya zapamwamba zotchedwa carb sizinasankhidwe bwino.
Mapuloteni: Tsopano sindimagwirizana ndi anthu omwe amasankha kudya chakudya cha peresenti 40 pa zakudya zawo. Ndi njira yomwe sichitsimikiziridwa kuti sayansi, yofunika, yosafunika, ndipo ikhoza kukhala yotetezeka nthawi yayitali. Komabe, alangizi olemetsa akhoza mwinamwake kulondola mapuloteni oposa 1 gramu / pounds bodyweight. Musapangitse ng'ombe zonse kukhala ndi mafuta, ngakhale. Pezani nyama yoyera, mapuloteni a mkaka ndi soya komanso kudya zakudya zathanzi. Onetsetsani kuti muyankhule ndi dokotala ngati mukuganiza kuti muli ndi impso zopanda ntchito. Kwenikweni, makilogalamu 4 kapena magalamu 100 a chifuwa chowongolera kapena nkhuku yowola bwino ili ndi pafupifupi 30 magalamu a mapuloteni.
Kuwonjezera pamenepo, kulenga ndi zinc ndizofunika kwambiri pa zakudya za anabolic. Creatine imamanga zambiri ndipo imaperekanso mphamvu ya phosphocreatine, yomwe ndi yofunika kwambiri pamakwerero olimbitsa thupi. Zinc ndi kofunika kuti apange testosterone. Mapuloteni a nyama ndi gwero la zonsezi. Ogulitsa zamasamba amafunika kuthandizira mokwanira.
Ndondomeko Yopangika Ntchito: Kukwezetsa mwamphamvu ndi kupambana kwambiri kumapangitsa testosterone, kukula kwa hormone, ndi IGF-1, koma cortisol imayenda nawo nthawi yochita masewera olimbitsa thupi. Izi zikugwiritsidwa ntchito pazitsulo ndi mapulogalamu ena apamwamba komanso zolemera. Kukonza chakudya chanu kungakhale kothandiza koma pulogalamu ya maphunziro, sindingathe kuchita bwino kusiyana ndi kubwereza olemba Kramer ndi Ratamess m'nkhani ya 2005 ya Sports Medicine 2005 ponena za njira yophunzitsa masewera olimbitsa thupi
"Mapuloteni amadziwika kwambiri, amadziŵika bwino kwambiri, amagwiritsa ntchito mphindi zochepa zotsalira komanso amachititsa kuti minofu ikuluikulu ikhale yaikulu, ndipo amachititsa kuti pakhale mahomoni ambirimbiri (monga testosterone, GH ndi cortisol yamagazi). Mavitamini ena monga insulini ndi kukula kwa insulini-1 (IGF-1) ndi ofunikira kukula kwa minofu. "
Ndiye kodi izo zikutanthawuza chiyani pa zochitika zapadera? Chabwino, pamapeto otsiriza omwe amatanthawuza masewera olimba, zakufa, komanso ngakhale kutsuka kwa mphamvu, yambani kuyeretsa ndi kukankhira kapena kugwira ntchito mwakhama pamagulu ena 5x5 ndi kubwereza ngati mukuchita gawo lokhala ndi thupi lonse za zolemera ndi makina aulere . Maselo ndi zowonongeka zimadziwika kuti ndi njira yofulumira kwambiri yopanga mphamvu ndi mphamvu ponseponse, kotero yesetsani kumanga izi mu pulogalamu yanu ngati cholinga chanu. Musadzidzimve nokha, komabe kusiyana kwake sikungakhale kofunikira kuti munthu ayambe kuchita masewera olimbitsa thupi.
Nsonga Zina za ma Hormoni ndi Kumanga Misa
- Ngati mukuchita maphunziro a aerobic, monga kuthamanga kapena ngakhale anaerobic nthawi yophunzitsira , mwina ndibwino kuti muchite pa masiku osiyana kapena osachepera kuti mulekanitse zolimbitsa thupi zanu kwa masiku osachepera theka kuti mulole kuyanjana kwa ma response a hormone. Kafukufuku wina wasonyeza kuti gawo lapamwamba loyendetsa masewera musanamaphunzitse kupweteka kumapangitsa kuti testosterone iyankhule pa nthawi yolimbitsa thupi.
- Cortisol imapita m'mawa kwambiri, amisiri ambiri amaphunzitsa madzulo kuti awonetsetse mbiri yabwino ya homoni. Izi sizingakhale zofunikira ngati mutatenga chakudya chokha musanaphunzitse m'mawa. Ngakhale zili choncho, kuyesa ndondomeko zosiyana za maphunziro n'koyenera.
- Kugwiritsa ntchito mowa kumawonjezera cortisol pakumwa mowa komanso nthawi yobwerera, makamaka oledzera. Kotero, palibe supu kwa inu! Komabe, galasi la vinyo kapena mowa mopitirira malire sikungakhale kusiyana kwakukulu.
- Chizoloŵezi chosauka chogona sichipatsa malo abwino kwambiri a njira za anabolic kuti zichitike. Homoni ya kukula kwa anthu imakhala pachimake pa nthawi ya tulo tofa nato. Kusokonezeka kapena kugona tulo kungapangitse kuti tisagwire ntchito moyenera komanso molimbika kuti tigwire ntchito.
Pansi
Ngati mukuyang'ana kuti mugwiritse ntchito mwakhama kwambiri poyikira kulemera kwake - ndipo n'chifukwa chiyani inu - njira zomwe tafotokozera pamwambazi ndizofunikiradi kutsatira. Mwa njira zina, ndife akapolo a mahomoni athu, koma mukhoza kusintha.
Zotsatira:
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Mbalame, SP, Tarpenning, KM, & Marino, FE (2006). Zotsatira za Zamadzimadzi Zamadzimadzi / Zofunika Kwambiri Amino Acid Ingestion Pa Kugonjetsa Kwambiri kwa Hormonal Panthawi Yokha Yotsutsana Kuchita Zochita Amuna Osadziwika. Zakudya zabwino, 22 (4): 367-75.
Kraemer, WJ, & Ratamess, NA (2005). Mayankho a Hormonal ndi Adaptations Kukaniza Kuchita Zochita ndi Maphunziro. Masewera a masewera, 35 (4): 339-61.
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Sallinen, J., Pakarinen, A., Ahtiainen, J., Kraemer, WJ, Volek, JS, & Hakkinen, K. (2004). Ubwenzi Pakati pa Zakudya ndi Seramu Anaboloni Mauthenga a Hormone Kukaniza Kwambiri Kuchita Zochita Mwa Amuna. International Journal of Sports Medicine, Nov; 2 (8): 627-33.
Sallinen, J., Pakarinen, A., Fogelholm, M., Alen, M., Volek, JS, Kraemer, WJ, & Hakkinen, K. (2007). Zovuta Zakudya, Mavitamini a Seramu, Misa Misa ndi Mphamvu Pa Kuphunzitsa Mphamvu mu Amuna 49 - 73 Amsinkhu Wakale. International Journal of Sports Medicine, Dec; 28 (12): 1070-6.
Wilkinson, SB, Tarnopolsky, MA, Macdonald, MJ, Macdonald, JR, Armstrong, D., & Phillips, SM (2007). Kugwiritsa Ntchito Madzi Amadzimadzi Amadzimadzi Amalimbikitsa Kukula Kwambiri kwa Matenda a Puloteni Pambuyo Kukaniza Kuchita Zambiri kuposa Kugwiritsa Ntchito Zakudya Zakudya Zamatope Zosakanikirana ndi Zachilengedwe. The American Journal of Clinical Nutrition, 85 (4): 1031-40.