Nka Melemo ea Lihomone tsa Hao ho Iketsetsa 'Mele oa Hao o Molemo ka ho Fetisisa

Litaba

• Osteocalcin
• Noradrenaline
• Peptide YY
• Lintho tsa Kholo
• Irisin
• Tlhahlobo bakeng sa

Nako le nako ha u ikoetlisa, lihormone tse khethehileng 'meleng oa hau li qala ho sebetsa. E lokollotsoe ke sistimi ea hau ha o sisinyeha, e u fa matla, e tsosa tšusumetso ea hau, 'me e matlafatsa maikutlo a hau. "Lihormone li bohlokoa molemong oa bokhoni ba hau ba ho sebetsa hantle," ho bolela Katarina Borer, Ph.D., moprofesa oa mokhatlo oa mahlale le motsamaisi oa Laboraro la Exercise Endocrinology Univesithing ea Michigan. "Li ntlafatsa ts'ebetso ea pelo le matšoafo, li tlisa mafura mesifa ea hau, 'me li thusa' mele oa hau ho hlaphoheloa ka mor'a moo." Leha ho le joalo, lihormone tsena tsa boikoetliso ha li tsejoe ebile ha li ananeloe - empa hoo ho se ho tla fetoha.

Osteocalcin

Hormone ena e hlahisoa ke masapo a hau ha u ikoetlisa. Mosebetsi oa ona: ho khothaletsa mesifa ea hau ho monya limatlafatsi tse ba thusang ho li etsa tlhōrōng ea tsona. "Leha ho le joalo, ho basali, tlhahiso ea osteocalcin e qala ho fokotseha hoo e ka bang lilemo tse 30," ho bolela Gerard Karsenty, Ph.D., molula-setulo oa lefapha la liphatsa tsa lefutso le nts'etsopele Setsing sa Bongaka sa Columbia University. Ha maemo a theoha, o re, mesifa ea hau ea limatlafatsi e ke keng ea sebetsa ka thata.

Ka lehlohonolo, ho ikoetlisa khafetsa ho ka koala tlhahiso ea hau ea osteocalcin, mme matlafatso a mang a ka phahamisa ts'ebetso ea hau, Karsenty o re. Lipatlisiso tsa hae li fumane hore maemo a basali a ne a phahame ka mor'a hore ba sebetse metsotso e 45; phuputsong e 'ngoe, mesifa ea liphoofolo e fuoeng tekanyetso ea lihormone e ne e sebetsa hantle joalo ka karoloana ea lilemo tsa bona. Otla boikoetliso ba 'mele bonyane letsatsi le leng le le leng ho boloka maemo a hau a phahame, Karsenty o fana ka maikutlo. (Ak'u nahane hore na ke eng hape e matlafatsang osteocalcin? EVOO.)

Noradrenaline

Boko ba hau bo etsa hore o lokolloe ke hormone ena e matla ea khatello ea maikutlo ha o ikoetlisa. 'Me ke ntho e ntle: "Noradrenaline e susumetsa metabolism' me e thusa pelo ea hau le matšoafo ho arabela hantle ho ikoetlisa," ho bolela Jill Kanaley, Ph.D., moprofesa le motlatsi oa molula-setulo oa phepo le boikoetliso ba 'mele Univesithing ea Missouri. E boetse e etsa hore o khone ho sebetsana le khatello ea kelello. Ho feta moo, noradrenaline e thusa ho fetola mafura a masoeu hore a be sootho, joalo ka irisin, ho latela thuto e tsoang ho Brigham le Sepetlele sa Basali se Boston.

Ha u ntse u tsamaea nako e telele kapa ho feta, u hlahisa noradrenaline haholoanyane, Borer o re. Papali ea hau e ntle ka ho fetisisa: Eketsa liphahlo tse khutšoane tse matla haholo ho litloaelo tsa hau tse tloaelehileng. (Ho makatsang ke hore noradrenaline ke lona lebaka le leng le etsang hore thobalano ea boithabiso e be mouoane hakana.)

Peptide YY

Mala a ntša sena ho u thusa hore u ikutloe u khotše. Empa boikoetliso bo boetse bo baka tlhahiso ea peptide YY (PYY), ho latela lipatlisiso koranteng Takatso ea lijo. "Batho ba ikoetlisang hangata ba hlahisa PYY e ngata ho feta ba bang, empa maemo a ka phahama ka mor'a ho ikoetlisa hanngoe," ho bolela Leslie J. Bonci, R.D.N., setsebi sa lijo tsa lipapali se tiisitsoeng ka boto le moeletsi oa phepo ea lipapali ho Klean Athlete. Kamano lipakeng tsa PYY le tlala e thata: "U kanna oa ikutloa u le mabifi hang kamora ho ikoetlisa empa u lapile hora hamorao ha maemo a hormone a ntse a nyoloha," Bonci o re. Ka kakaretso, leha ho le joalo, u tla ikutloa u khotsofetse haholoanyane ka likarolo tse nyane. (Malebela ke ana mabapi le mokhoa oa ho boloka tlala ea hau ea kamora ho ikoetlisa e laoloa.)

Boikoetliso ba aerobic ba boima, joalo ka thapo ea ho qhoma le ho bapala tenese, ke tsona tse sebetsang ka ho fetisisa ho thibelang takatso ea lijo, lipatlisiso li bontša. Litsebi ha li tsebe hantle hore na ke hobane'ng, empa e ka 'na eaba ke hobane mesebetsi ena e ama mala a hau, moo PYY e hlahisoang teng. O ka eketsa phello eo ka ho ja ligrama tse 0.6 ho isa ho tse 0.8 tsa protheine ka ponto ea boima ba 'mele letsatsi le letsatsi, Bonci o re. "Batho ba nang le lijo tse nang le liprotheine tse phahameng ba tloaetse ho hlahisa PYY e eketsehileng," oa hlalosa.

Lintho tsa Kholo

Tsena li kenyelletsa lihormone hammoho le lintho tse kang lihormone tse thusang ho aha mesifa ea hau le matla a boko ba hau. Ha o ikoetlisa, 'mele o ntša lihormone tse kang insulin-like growth factor-1 (IGF-1) le vascular endothelial grow factor (VEGF), hammoho le liprotheine tse kang neurotrophic factor (BDNF) e tsoang bokong. (ICYMI, kholo ea lihormone ke e 'ngoe ea lihormone tsa bohlokoahali bakeng sa ho theola boima ba' mele.)

"IGF-1 le VEGF li thusa ho lokisa tšenyo ea mesifa e bakoang ke boikoetliso, e thusa ho aha likhoele hore li boele li be matla," ho bolela Kanaley. Lintho tsa kholo li kanna tsa matlafatsa mohopolo oa hau le ts'ebetso ea ts'ebeliso ea kelello. Mefuta e fapaneng ea boikoetliso e molemo ho holisa ntlha e 'ngoe le e 'ngoe ea kholo, Borer o re. Boikoetliso ba HIIT bo phahamisa VEGF, ho phahamisa litšepe tse boima ho phahamisa IGF-1, le mesebetsi e matla ea mamello e matla joalo ka ho matha ho phahamisa maemo a BDNF. Ho fumana lintlha tsena tse tharo, fetola kemiso ea hau khafetsa. ('Nete e monate: Ho na le hormone e fapaneng ka ho felletseng e ikarabellang bakeng sa semathi sa hau se phahameng.)

Irisin

Sena se eketsa ts'ebetso ea liphatsa tsa lefutso tse fetolang lisele tse mafura a masoeu hore li be sootho, mofuta o molemo oa mafura a ka chesang lik'halori, ho latela bafuputsi ba Univesithing ea Florida College of Medicine. Irisin e ka 'na ea fokotsa mabenkele a mafura a masoeu le eona: Bangoli ba thuto ba re lisampole tsa lisele tse neng li pepesehetse irisin li ne li e-na le lisele tse mafura tse seng li holile ho fihla ho liperesente tse 60 ho feta tse ling.

Boikoetliso bo lebisang ho lihlopha tse kholo tsa mesifa joalo ka li-glutes, quads, kapa sefuba hangata li lokolla irisin e ngata ho feta boikoetliso bo sebetsang mesifa e menyenyane joalo ka li-biceps kapa manamane, kaha mesifa e meholo e na le lihomone tse ngata, Bonci o re. O fana ka maikutlo a mesebetsi ea mamello e kang ho matha kapa ho ikoetlisa ka matla a phahameng joaloka CrossFit.

Hape ho na le bopaki ba hore ho eketseha ha melatonin, e leng hormone ea boroko, ho fokotsa tlhahiso ea irisin. Ho ja lijo tse nang le melatonin tse ngata tse kang walnuts le cherries pele u robala ho tla u thusa ho robala hantle le ho chesa mafura a mangata, Bonci o re.

Tlhahlobo bakeng sa