E hoʻohana i kāu mau Hormone e kālai i kou kino maikaʻi loa

Anter

• Osteocalcin
• Noradrenaline
• Peptide YY
• Nā mea ulu
• ʻIrisina
• Nānā no

I kēlā me kēia manawa a ʻoe e hoʻoikaika kino, e hoʻoulu i nā hana i ka hana i nā homone kūikawā i kou kino. Hoʻokuʻu ʻia e kāu ʻōnaehana ke neʻe ʻoe, hāʻawi lākou iā ʻoe i ka ikehu, hoʻāla i kou hoʻoikaika ʻana, a hoʻonui i kou ʻano. "Pono nā hormones no kou hiki ke hana pono," wahi a Katarina Borer, Ph.D., he polopeka o ka ʻepekema neʻe a me ke alakaʻi o ka Exercise Endocrinology Laboratory ma ke Kulanui o Michigan. "Hoʻonui lākou i kou puʻuwai a me kāu hana māmā, lawe lākou i wahie i kou mau mākala, a kōkua lākou i kou kino e ola hou ma hope." ʻOiai, ʻaʻole ʻike ʻia kēia mau hormones hoʻomaʻamaʻa a mahalo ʻole ʻia - akā ua kokoke e loli.

Osteocalcin

Hana ʻia kēia hormone e kou mau iwi ke hana ʻoe. ʻO kāna hana: e paipai i kou mau mākala e omo i nā meaola e kōkua iā lākou e hana i ko lākou piko. "Ma nā wahine, akā, hoʻomaka ka emi ʻana o ka hana osteocalcin ma kahi o 30 mau makahiki," wahi a Gerard Karsenty, Ph.D., ka luna o ka genetics and development department ma Columbia University Medical Center. Ke hāʻule nei nā pae, ʻōlelo ʻo ia, ʻaʻole hiki ke hana paʻakikī kāu mau ʻiʻo i hoʻopau ʻia.

ʻO ka mea pōmaikaʻi, hiki i ka hoʻoikaika mau i ka hana ʻana o ka osteocalcin, a hiki i kēlā hoʻonui keu ke hoʻokiʻekiʻe i kāu hana, i ʻōlelo ʻo Karsenty. Ua ʻike ʻia kāna noiʻi ua ʻoi aku ka kiʻekiʻe o nā pae wahine ma hope o kā lākou hana ʻana no 45 mau minuke; i kekahi noiʻi ʻē aʻe, ua hana maikaʻi nā ʻiʻo o nā holoholona i hāʻawi ʻia i ka nui o ka hormone e like me ka hapa o ko lākou mau makahiki. Paʻi i ka hale hoʻoikaika kino ma nā liʻiliʻi i kēlā me kēia lā ʻē aʻe e hoʻomau i kāu mau pae, e ʻōlelo ʻo Karsenty. (Kuhi ka mea hou aʻe e hoʻonui ai i ka osteocalcin? EVOO.)

Noradrenaline

Hoʻomaka kou lolo i ka hoʻokuʻu ʻana i kēia hormone koʻikoʻi koʻikoʻi ke hana ʻoe. A he mea maikaʻi kēlā: "Hoʻonāukiuki ʻo Noradrenaline i ka metabolism a kōkua i kou puʻuwai a me kou mau māmā e pane pono i ka hoʻoikaika kino," wahi a Jill Kanaley, Ph.D., he polofesa a me ka noho luna o ka meaʻai a me ka hoʻoikaika kino hoʻoikaika kino ma ke Kulanui o Missouri. Hoʻoikaika ia iā ʻoe i ke koʻikoʻi noʻonoʻo. Eia kekahi, kōkua ka noradrenaline e hoʻololi i ka momona keʻokeʻo i ʻeleʻele, e like me ka irisin, e like me kahi noiʻi mai Brigham and Women's Hospital ma Boston.

ʻO ka lōʻihi a ʻoi paha o kou neʻe, ʻo ka nui o ka noradrenaline āu e hana ai, i ʻōlelo ʻo Borer. ʻO kāu koho maikaʻi loa: Hoʻohui i nā pōkole pōkole, kiʻekiʻe-ikaika i kāu hana maʻamau. (ʻO ka mea kupanaha, ʻo ka noradrenaline kekahi kumu i ʻoi aku ka mahu o ka make-up sex.)

Peptide YY

Hūnā ka ʻōpū i kēia mea e kōkua iā ʻoe e māʻona. Akā, hoʻoikaika pū ka hoʻoikaika kino i ka hana ʻana o ka peptide YY (PYY), e like me ka noiʻi ma ka puke pai Pāʻālua. "ʻO ka poʻe e hoʻomaʻamaʻa pinepine e hoʻonui i ka PYY ma mua o nā mea ʻē aʻe, akā hiki ke piʻi aʻe nā pae ma hope o ka hoʻomaʻamaʻa hoʻokahi," wahi a Leslie J. Bonci, R.D.N., he meaʻai meaʻai haʻuki i hōʻoia ʻia e ka papa a he mea aʻoaʻo meaʻai haʻuki iā Klean Athlete. He paʻakikī ka pilina ma waena o PYY a me ka wī: "Hiki paha iā ʻoe ke huhū ma hope koke o ka hoʻoikaika ʻana akā ʻoi aku ka liʻiliʻi o ka pōloli i hoʻokahi hola ma hope ke piʻi mau nei nā pae o ka hormone," wahi a Bonci. Ma ke ʻano holoʻokoʻa, akā, e māʻona ʻoe i nā ʻāpana liʻiliʻi. (Eia kekahi mau ʻōlelo aʻoaʻo e pili ana i ka mālama ʻana i kāu pōloli ma hope o ka hoʻomaʻamaʻa.)

ʻO nā haʻawina aerobic kaumaha, e like me ka lele ʻana i ke kaula a me ka pāʻani tennis, ʻo ia ka mea maikaʻi loa i ke kāohi ʻana i ka ʻai, hōʻike ka noiʻi. ʻAʻole maopopo i ka poʻe loea no ke aha, akā no ka pili paha o kēia mau hana i kou ʻōpū, kahi e hana ʻia ai PYY. Hiki iā ʻoe ke hoʻonui i kēlā hopena ma ka ʻai ʻana i ka 0.6 a i ka 0.8 grams o ka protein no ka paona o ke kaumaha o ke kino i kēlā me kēia lā, wahi a Bonci. "ʻO ka poʻe me nā meaʻai i ʻoi aku ka kiʻekiʻe o ka protein e hoʻonui i ka PYY," wehewehe ʻo ia.

Nā mea ulu

Pākuʻi ʻia kēia mau mea me nā hormones a me nā mea like me ka hormone e kōkua ai i ke kūkulu ʻana i kou mau mākala-a me kou mana lolo pū kekahi. Ke hana ʻoe, hoʻokuʻu ke kino i nā hormones e like me ka insulin-like growth factor-1 (IGF-1) a me ka vascular endothelial growth factor (VEGF), me nā protein e like me ka brain-derived neurotrophic factor (BDNF). (ICYMI, ʻo ka hormone ulu kekahi o nā hormones koʻikoʻi no ka pohō kaumaha.)

"Kōkua ʻo IGF-1 a me VEGF i ka hōʻino ʻana i nā mākala ma muli o ka hoʻoikaika kino ʻana, e kōkua ana i ke kūkulu hou ʻana i nā olonā," wahi a Kanaley. Hiki i nā mea ulu ke hoʻoikaika i kou hoʻomanaʻo a me ka hana cognitive. ʻOi aku ka maikaʻi o nā ʻano hana like ʻole i ka hoʻonui ʻana i kēlā me kēia mea ulu, wahi a Borer. Hoʻonui ka hana HIIT iā VEGF, hāpai i nā kaupaona kaumaha i hāpai i ka IGF-1, a me nā hana aerobic hoʻomanawanui kiʻekiʻe me he mea lā e hoʻokiʻekiʻe i nā pae BDNF. No ka helu ʻana i nā mea ʻekolu, hoʻololi i kāu maʻa mau. (ʻOiaʻiʻo leʻaleʻa: Aia kekahi hormone ʻokoʻa ke kuleana no ke kiʻekiʻe o kāu mea holo.)

ʻIrisina

Hoʻonui kēia i ka hana o nā ʻāpana e hoʻololi i nā hunaola momona-ʻeleʻele i brown, kahi ʻano momona o ka momona i hiki ke puhi i nā calorie, e like me nā mea noiʻi mai ke Kulanui o Medicine o ke Kulanui o Florida. Hiki i ka Irisin ke hoʻemi i nā hale kūʻai momona keʻokeʻo: ʻO nā ʻāpana kiko i hōʻike ʻia i ka irisin i hiki i ka 60 pakeneka ka liʻiliʻi o nā momona momona ma mua o nā mea ʻē aʻe, wahi a nā mea kākau.

ʻO nā haʻawina e pili ana i nā pūʻulu ʻiʻo nui e like me kou glutes, quads, a i ʻole ka umauma e hoʻokuʻu i ka irisin ma mua o nā hoʻomaʻamaʻa e hana ai i nā ʻiʻo liʻiliʻi e like me ka biceps a i ʻole nā ​​keiki bipi, no ka mea, ʻoi aku ka nui o ka hormone i loko o nā ʻiʻo nui, wahi a Bonci. Hōʻike ʻo ia i nā hana hoʻomanawanui e like me ka holo ʻana a i ʻole ka ikaika ikaika ikaika e like me CrossFit.

Aia kekahi mau hōʻike e hoʻonui ana i nā pae o melatonin, ka hōmona hiamoe, kuʻi i ka hana o ka irisin. ʻO ka ʻai ʻana i nā meaʻai melatonin e like me ka walnuts a me ka tart cherries ma mua o ka moe e kōkua iā ʻoe e hiamoe maikaʻi a puhi i ka momona, wahi a Bonci.

Nānā no