Izindleko zokudla kanye namasu okusebenzela ukuphatha amaHhomomu akho
Amahomoni amaningana adlala indima ebalulekile ekusebenzeni ngokujwayelekile nokuqeqesha ngamandla. I-Testosterone, i-hormone yokukhula ne-insulin-like factor factor (i-IGF-1) inikeza amandla nesisindo sokukhula kwesisipha ; i-cortisol, i-epinephrine ne-norepinephrin kanye ne-glucagon ukulawula ukutholakala kwamafutha ne-glucose ngokusebenzisa ukukhishwa kwephethiloli egcinwe uma kudingeka ngaphezu kweminye imisebenzi ebalulekile; futhi i-insulin inikeza amandla okugcina isitoreji samafutha avela ekudleni esikudlayo .
6 AmaHormoni ezakhiwa ngokwemvelo
Ukuthola la mahomoni ukusebenza ukuze ukwazi ukukhulisa imisipha namandla kunomunye wemfihlo yokuqeqeshwa kwesisindo semvelo.
1.Testosterone
I-Testosterone, ingxenye enkulu, i-hormone yamadoda eyenziwa ngamagundane, nakuba inani elincane likhishwa yizigulane eziyingozi (ezihlala phezulu kwezinso). Le hormone inesibopho sokuthuthukiswa kwezici zesilisa zomzimba, ubukhulu besisindo, amandla, ukusabalalisa amafutha, nokushayela ucansi. Amanani amancane ka-testosterone nawo akhiqizwa ngabesifazane emaqanda ama-ovari nama-gland adrenal.
Ukuze ube okucacile, i-testosterone iyi-androgenic, anabolic, i-hormone ye-steroid. Izindlela ze- Androgenic eziphathelene nezici zesilisa nama- anabolic kusho ukwakha noma ukuhlanganiswa kwezicubu zomzimba. I-Testosterone yi-hormone yenombolo yokwakha umzimba kanye nokuqeqeshwa kwesisindo, ikakhulukazi ekuthuthukiseni amandla namasipha (nakuba lokhu akuyona njalo umgomo oyinhloko wokuqeqeshwa kwesisindo ).
Ukusetshenziswa kwe-anabolic steroids eyengeziwe ukwakha inqwaba yamasipha kanye namandla kuye kwaba yinto ethandwayo ekwakheni umzimba kanye neminye imidlalo efuna inqwaba namandla ngamandla amashumi eminyaka. Benza kahle kahle. Yingakho emidlalweni eminingi, ukuthatha 'steroids' akuvumelekile
2. Ukukhula kweHormone ne-IGF-1
I-hormone yokukhula komuntu ikhiqizwa yi-pituitary gland futhi igqugquzela isibindi ukukhiqiza i-IGF-1, ekugcineni ekubhekiselele ekukhuleni okukhulayo kanye ne-anabolic imiphumela ye-hormone yokukhula.
Njenge-testosterone, lokhu kukhiqizwa kwehla njengoba sikhula futhi mhlawumbe kunesibopho okungenani ekunciphiseni kwe-muscle mass ebantwini asebekhulile. Ama-hormone abonakala sengathi anesisindo esivumelana namafutha omzimba , okusho ukuthi awuncane ukukhiqiza, amafutha omzimba owatholayo.
Ukwandisa i-hormone yokukhula kanye nokulethwa kwe-IGF-1 kungenzeka ngenqubo yokudla okunomsoco nokuzivocavoca. I-GH ne-IGF-1, i-testosterone, futhi i-cortisol (i-hormone yakho yokucindezeleka) yanda ngokukhululeka kokuqeqeshwa kwesisindo kanye nokuhamba ngebhayisikili esheshayo noma ehamba phambili.
3. I-insulin
I-insulini yi-hormone yokugcina. Ama-pancreas akhiqiza i-insulin ekuphenduleni ukudla. Uma udla ukudla, ama-enzyme awaphule abe yi-glucose, i-fatty acids nama-amino acids, amavithamini namaminerali. I-insulini iyaphendula i-carbohydrate namaprotheni ngokugcina i-glucose e-muscle nesibindi, amafutha ngama-fat cell, nangokusebenzisa ama-amino acids kusuka kumaprotheni wokudla ekwakheni umzimba nokulungisa. Akulungile ukucabanga nge-insulini njengokuphendula kuphela ukudla kokudla kwe-carbohydrates ngoba ukudla okunye okunamaprotheni afana nenhlanzi kanye nenyama yenkomo kubangela ukusabela okukhulu kakhulu kwe-insulin ngokwabo. Esikhathini sikashukela, i-insulin ingakhiwa ngendlela engaphelele noma itholakale okwamanje ihluleka ukugcina i-glucose ngokuphumelelayo (ebizwa ngokuthi ukumelana ne-insulin).
Ukuhlanganiswa kokudla kwangaphambi kokuqala nokuzivocavoca noma iziphuzo zezemidlalo eziqukethe amaprotheni ne-carbohydrate kwenza kube nempendulo eqinile kakhulu ye-insulin esikhathini sokuphumula ngemva kokuzivocavoca. Ukubaluleka kwalokhu ukuthi kanye nokugcinwa kweglucose kanye nama-amino acid ekuqaleni kwamaprotheni amasha, uthola i-anabolic enamandla, impendulo yokwakha imisipha. I-insulini iyi-hormone ebalulekile ye-anabolic. Ukwenza i-insulin ingenye yamathuluzi amakhulu ahlongozwa ekwakheni umzimba.
4. I-Cortisol
I-Cortisol iyi-hormone ebaluleke kakhulu eqinisekile. Ikhiqizwa yizigulane eziyingozi futhi ngokuvamile ibizwa ngokuthi 'i-hormone yokucindezeleka' ngoba iyaphendula ngokucindezeleka, ngokomzimba noma ngokomzwelo.
I-Cortisol iyasiza ukulawula ukuvuvukala, yenza i-glucose itholakale ngokuphula imisipha kuya kuma-amino acids, igxilise isimiso somzimba sokuzivikela, futhi kungenzeka sikhulise isitoreji samafutha ngaphandle kweprotein namasipha. I-Cortisol ikhuphuka lapho i-glucose yegazi ifika phansi - ekuseni nangesikhathi sokuzivocavoca, ikakhulukazi ukuzivocavoca isikhathi eside. I-Cortisol iyi-hormone eyinhloko, okusho ukuthi idiliza izicubu. Ngamafomu okwenziwa, ibizwa ngokuthi i-hydrocortisone noma i-cortisone.
5. Epinephrine (Trade Name Adrenaline)
Sonke sazi le hormone njenge-adrenaline kodwa i-epinephrine ibhekwa njengama-hormone "okulwa nezindiza" ngoba ishesha ngokushesha ekuqapheliseni ukuvimbela imithi yegazi futhi iphakamise ukucindezelwa kwegazi. U-Epinephrine uphinde uhlanza izindiza zomoya ukuze inhliziyo yakho ishaye ngokushesha futhi uphefumule ngokwengeziwe - konke okubalulekile uma ngokuzumayo kudingeka ubalekele ingonyama ehlasela! Kanti, i-epinephrine ihlanganisa imisipha nesibindi ukuyeka i-glucose egcinwe (i-glycogen) ukuze ube namandla okushayela amandla okugijima. Ngalo mqondo, i-epinephrine iyi-hormone eyinhloko, njenge-cortisol.
6. Glucagon
I-Glucagon ingacatshangwa njenge-hormone yesibuko se-insulini. Uma uzila ukudla noma udla i - glucagon ephansi yokudla i-carb kuyosebenza kakhulu kune-insulin ngenxa yegazi eliphansi. I-Glucagon isitshela isibindi ukuyeka izitolo zayo zamaglucose egazini kanye nokuphula lezo amino acid ezivela emisipha ukuthi i-cortisol ithunyelwe esibindi ukuze yenza i-glucose engaphezulu. Uma i-insulin iyi-hormone ye-anabolic, i-glucagon i-hormone eyimvelo.
Ukuthuthukiswa Kwemvelo Kwe-Anabolic
Umgomo wokwakha umzimba ukugcina ama hormone anabolic aphezulu kanye namahomoni angamazinyo njengoba kunokwenzeka ngangokunokwenzeka ngenkathi ehlinzeka ngokusebenza okuyisisekelo - akusizo ukuthatha i-cortisol noma amanye ama-hormone ngokuthi "ababi" ngoba asikwazi ukuhlala ngaphandle kwabo.
Ekunyameni kwenhlangano yomzimba nakwezemidlalo lapho ukuhambisana nezinqubo zokuhlola izidakamizwa kubalulekile ekuncintiswaneni komthetho, ukuthola indlela yokuqeqesha noma yokudla okuzokwenza ukuthi i-testosterone ne-androgen ehlobene nezidakamizwa nezikhwepha zifunwa ngokujulile. Maye, lokhu akuyona inqubo eqondiswa kalula futhi kuningi okumele ufunde. Kodwa-ke, lokho akuzange kumise abakhiqizi abangezelayo abathi banemikhiqizo engakwenza lokho ngokukhipha izithelo noma inhlanganisela yamavithamini noma "steroids" esemthethweni. Izibonelo zemikhiqizo enjalo yi-herb Tribulus Terrestris, amaphilisi omhlaba we-zinc-magnesium, i-ginseng, i-colostrum ye-bovine, i-beta-alanine, i-HMB, ne-DHEA, i-prohormone evinjelwe ezemidlalo eziningi kodwa hhayi kwi-baseball.
I-Tribulus iye yathandwa emphakathini womzimba ngisho noma kungekho bufakazi bokuthi inikeza noma iyiphi inzuzo. Eqinisweni, ucwaningo olwenziwa ngo-2007 lwabadlali abasha be-rugby ku- Journal of Strength and Conditioning Research aluzange lithole noma yikuphi ukuhlomula ekuthuthukiseni imisipha noma ukusebenza kusuka ekufakelweni nge- Tribulus . Lokhu kubonakala kuqinisekisa umphumela wezifundo zangaphambilini. Azikho izithako ezingezona zokudla ngaphandle kwe-creatine eziboniswe ukuthuthukisa ubuningi nokuqeqeshwa okufana ne-anabolic steroids - kanti i-creatine iyinxenye yokudla kwenyama. Noma kunjalo i-creatine inokusebenza okungalingani njengengxenye yokwengeza.
Ongakwenza Ukwandisa AmaHhommoni Ukwakha Ama-Hormones Ngokuvamile
Nazi izindlela eziningana zokudla nokuqeqesha ezingahamba ngendlela ethile ekukhuliseni impendulo yakho ye-hormone yakho ye-anabolic nesakhiwo nokuvikela ubukhulu bemisipha namandla. Nakuba lokhu okulandelayo kusekelwe emiphumeleni yamuva yocwaningo, kusadingeka ukuthi ufunde okuningi nge-web complex ye-hormone ukusebenzisana ehilelekile emandleni nasekuthuthukiseni imisipha, ngakho ungamangali uma kukhona okushintshayo maduzane.
Ukudla okunomsoco ngaphambi nangemva kokuzivocavoca: Yidla cishe amagremu angu-20 amaprotheni emthonjeni olahlwe kalula kuze kufike kumaminithi angu-45 ngaphambi kokuzivocavoca. Ubisi lwekhono olunoshukela oluncane luzokwenza kahle. Ama-ounces angaba ngu-20 (ama-ml ml angu-600) noma okuncane kakhulu okulungile. Sip isiphuzo sezemidlalo ngesikhathi sokuzivocavoca ngezikhathi ezithile, ikakhulu uma uhamba ngaphezu kwamaminithi angu-60. Kungakapheli imizuzu engama-30 ekuqedeni ukuqeqesha kudla amanye amagremu angu-20 amaprotheni ane-40 amagremu we-carbohydrate. Nakulokhu, ubisi obumhlophe bubonakala busebenza kahle. Khetha i-protein-carb powder oyikhonzile noma ngisho nobisi obunamathengi obuhweba uma uthanda. Ukwandisa ama-carbs kuze kufike ku-3 noma 4: 1 ama-carbs kuya ku-protein isilinganiso uma ngabe unesisindo esinzima noma eside nge-cardio noma ngezikhathi noma isifunda.
Ukuthatha i-carbohydrate ngesikhathi sokuvivinya umzimba kuye kwaboniswa ukunciphisa ukwanda kwe-cortisol. I-Testosterone, i-hormone yokukhula, i-epinephrine, ne-cortisol yonke inyuke ngesikhathi sokuzivocavoca ngamandla. Njengoba i-glucose yegazi igxilile phezulu, i-cortisol ayitholi isignali ukuze inikeze i-glucose, ngakho-ke imisipha ayifuni kusebenze. Ngisho nangemva kwenkathi yakho, ama-testosterone nama-cortisol amazinga ahamba azungeze amazinga amancane nama-testosterone angase ahle. I-testosterone ku-cortisol ratio iyisihluthulelo lapha. Ukugcina i-testosterone ngendlela ephakeme kakhulu futhi i-cortisol njengento encane ngangokunokwenzeka uma ungayidingi inzuzo yakho.
Kufanelekile ukusho ukuthi awudingi amaphilisi okunciphisa ama-cortisol. Abukho ubufakazi bokuthi basebenza, futhi ukuphathwa kwe-carbohydrate kubonakala sengathi kuyenza umsebenzi wezindleko ezincane ezongeziwe.
Ukwakhiwa kwe-Macronutrient: Ukudla ukudla okungahambisani kakhulu namafutha futhi akunamandla kakhulu kumaprotheni kungakhulisa ukukhiqizwa kwe-testosterone ngokusho kocwaningo luka-2004 ku- International Journal of Sports Medicine . Ukudla okungamaphesenti angu-20 kuya kwangu-25 amafutha namaprotheni angu-20 kuya kwangu-25 kufanele kube ebangeni kulokhu. Amafutha kufanele athile amanothi angamafutha, ama-avocado, amafutha omnqumo namafutha we- polyunsaturated ne-monounsaturated esikhundleni samafutha agcwele inyama kanye noshizi. Amaprotheni ahlanzekile asengcono kakhulu. I-Pritikin ephansi kakhulu yamafutha noma izidlo zase-Ornish noma izidakamizwa ezinhlobo eziphezulu ze-carb hlobo zingase zingabi yisinqumo esihle kakhulu.
Amaprotheni: Manje angivumelani nabantu abakhetha ukudla amaprotheni angu-40 emaphesheni. Ngendlela engaphezu kwalokhu okutholakala ukuthi kuyadingeka ngokwesayensi, kubiza, akudingekile, futhi kungase kungaphephe isikhathi eside. Kodwa-ke, abaqeqeshwe bezinsimbi ezinkulu bangase baqonde amaprotheni engeziwe kuze kube ngu-1 gram / bodyweight. Musa ukwenza konke inyama yenkomo idonsa ngamafutha, noma kunjalo. Thola inyama eningi emhlophe, amaprotheni we-milk and soy kanye nokudla okunempilo. Qiniseka ukuthi ukhuluma nodokotela uma ucabanga ukuthi unezinso ezingasebenzi. Ngokuqondene nerekhodi, ama-ounces angu-4 noma amagremu angu-100 wezinkukhu ezikhwebuziwe noma inyama yenkomo inama-gramu angu-30 amaprotheni.
Ngaphezu kwalokho, i-creatine ne-zinc yizingxenye ezibalulekile zokudla okunama-anabolic. I-Creatine yakha inqwaba futhi iphinda inikeze uhlelo lwe-phosphocreatine energy, olubalulekile kulabo abakhuphuka kakhulu. I-Zinc iyadingeka ekukhiqizeni i-testosterone. Amaprotheni enyama ungumthombo omuhle wazo zombili lezi zinto. Abakhiqizi bezitshalo zezitshalo bangadinga ukuqinisekisa ukudla okwanele.
Isu Lokuqeqeshwa: Ukuphakama okukhulu nokusebenza okukhulu kuphakamisa u-testosterone, i-hormone yokukhula, ne-IGF-1, kodwa i-cortisol iyahamba nayo ngesikhathi sokuzivocavoca okukhulu. Lokhu kusebenza ku-sprints nezinye izinhlelo eziphakeme kakhulu kanye nezisindo. Ukuhlela umsoco wakho kungase kube usizo kodwa kuzinhlelo zokuqeqesha, angikwazi ukwenza kangcono kunokucaphuna abalobi ku-Kramer no-Ratamess kusihloko sika-2005 ku- Sports Medicine 2005 uma kuziwa ekuphakanyiseni amasu e-gym
"Ama-protocols aphezulu ngokwemvelo, ahlolisisa ukuphakama okukhulu, esebenzisa ukuphumula okuncane futhi ecindezela ukukhululeka kwemisipha enkulu, avame ukukhiqiza ukuphakama okukhulu kwe-hormonal (isib. Testosterone, GH kanye ne-hormone cortisol ene-catabolic) uma kuqhathaniswa ne-low volume, high- Amaprotheni amaningi asebenzisa isikhathi eside sokuphumula. Amanye ama-hormone ama-anabolic anjenge-insulini kanye ne-insulin-like-growth factor-1 (i-IGF-1) ebalulekile ekukhuleni kwemisipha. "
Ngakho lokho kusho ukuthini ukuqeqeshwa ngabanye? Kulungile, ekugcineni okuphezulu okusho ukuthi izikwele ezinamandla, ukubulala, ngisho namandla aphakeme kakhulu ahlanzekile, hlala uhlanze futhi uqhube noma okungenani umsebenzi onzima kanzima ngamasethingi angama-5x5 nokuphindaphinda uma wenza iseshini esigcwele esigcwele umzimba wezinsimbi nemishini yamahhala . Izikwele kanye nokuqothulwa kwaziwa kuthiwa yindlela esheshayo yokwakha inqwaba namandla nxazonke, ngakho zama ukwakha lokhu ohlelweni lwakho ngenye indlela uma lokho kuyinjongo yakho. Ungazishayi phezulu, noma kunjalo, umehluko cishe akudingeki ukuthi othile enze nje uhlelo lokuzivocavoca.
Amanye amathiphu kumaHormoni naseMiscle Building
- Uma wenza ukuqeqeshwa kwe-aerobic, njengokugijima noma ukuqeqeshwa kwesikhashana se-anaerobic , mhlawumbe kungcono ukuyenza ngezinsuku ezihlukene noma okungenani ukuhlukanisa nesisindo sakho semisindo okungenani isigamu sezinsuku ukuze uvumele ukujwayelekile kwempendulo ye-hormone. Okungenani isifundo esisodwa sibonisile ukuthi umjikelezo wokujikeleza ophezulu kakhulu ngaphambi kokuqeqesha isisindo ugoqa impendulo ye testosterone ngesikhathi sesisindo sesisindo.
- I-Cortisol ihamba ekuseni ekuseni, abakhiqizi abaningi beqeqesha ebusuku ukuze baqinisekise iphrofayli efanelekayo ye-hormone. Lokhu akudingekile uma uthatha ama-carbohydrate ngaphambi kokuqeqesha ekuseni. Noma kunjalo, ukuzama amathayimithebula okuqeqesha okuhlukile kuwufanele uzame.
- Ukusetshenziswa kotshwala kwandisa i-cortisol ngesikhathi sokuphuza ngisho nangesikhathi sokuhoxiswa, ikakhulukazi kulabo abaphuza kakhulu. Ngakho, akukho isobho kuwe! Noma kunjalo, ingilazi yewayini noma ubhiya ngokulinganisela cishe ngeke kwenze umehluko omkhulu.
- Iphethini elingahle lokulala alihlinzeki indawo enhle yezinqubo ze-anabolic ukuze zenzeke. I-hormone yokukhula yabantu iphakeme kakhulu lapho ubuthongo obukhulu. Ukuphazamiseka noma ukulala okuncane kungahle kube nomthelela ekunciphiseni okungcono kakhulu kwesisindo nesimandla sokuzivocavoca.
Ngaphansi
Uma ubheka ukwenza konke okusemandleni owenza ukuqeqeshwa ngesisindo - futhi kungani wena - amasu achazwa ngenhla kufanelekile ukulandela. Ngezinye izindlela, siyizigqila zamahomoni ethu, kodwa ungenza umehluko.
Imithombo:
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