Mokhoa oa phepo e nepahetseng le mekhoa ea ho sebetsa ho tsamaisa lihomone tsa hau
Li -hormone tse 'maloa li phetha karolo ea bohlokoa mosebetsing ka kakaretso le koetliso ea matla ka ho khetheha. Testosterone, ho hōla hormone le kgolo ea mofuta oa insulin (IGF-1) e fana ka matla le ho hōla ha mesifa ; cortisol, epinephrine le norepinephrine le glucagon e laola ho fihlella ha mafura le lihlahisoa tsa glucose ka ho laola ho lokolloa ha mafura a bolokiloeng ha ho hlokahala ho phaella mesebetsing e meng ea bohlokoa; 'me insulin e fana ka matla a ho boloka lihlahisoa tse tsoang lijong tseo re li jang .
6 Tlhaho ea 'mele ea ho haha' mele
Ho fumana li-hormone ho sebetsa e le hore u ka eketsa mesifa le matla ke e 'ngoe ea liphiri tsa koetliso ea boima ba tlhaho.
1.Testosterone
Testosterone ke karolo e kholo ea hormone e motona e entsoeng ke li-testicles, le hoja chelete e nyane e hlahisoa ke li-gland tse nang le li-kidney (tse lutseng holim'a liphio). Hormone ena e ikarabella bakeng sa ntshetsopele ea sebōpeho sa banna, boima ba mesifa, matla, phaello ea mafura, le ho khanna ka thobalano. Mefuta e mengata ea testosterone e boetse e hlahisoa ke basali maeeng a mae a bomme le litšoelesa tsa adrenal.
E le hore e be e hlakileng, testosterone ke hormone ea androgenic, anabolic, steroid. Androgenic e bolela ho amana le litšoaneleho tsa banna le li-anabolic ho haha kapa ho etsa lihlahisoa tsa 'mele. Testosterone ke hormone ea nomoro ea ho haha 'mele le koetliso ea boima, haholo-holo bakeng sa ntshetsopele ea matla le mesifa (le hoja sena hase kamehla sepheo se ka sehloohong sa koetliso ea boima ba ' mele ).
Tšebeliso ea li-steroids tse tlatsetsang bakeng sa ho haha mesifa le mesifa e 'nile ea e-ba e ratoang haholo ka ho haha' mele le lipapali tse ling tse hlokang bongata le matla ka lilemo tse ngata. Ba sebetsa hantle ka mokhoa o tsotehang. Ke kahoo lipapaling tse ngata, ho nka 'steroids' ha ho lumelloe ke molao
2. Growth Hormone le IGF-1
Ho hōla ha li-hormone ea batho ho hlahisoa ke lesela la pituitary le ho susumetsa sebete ho hlahisa IGF-1, e leng qetellong e ikarabellang bakeng sa ho hōlisa kholo le liphello tsa anabolic ea hormone ea ho hōla.
Joaloka testosterone, tlhahiso ena e fokotseha ha re ntse re hōla 'me mohlomong re na le boikarabelo ba bonyane ho fokotseha ha mesifa ea batho ba baholo. Li-hormone tsena li bonahala li na le kamano e fapaneng le mafura a 'mele , ho bolelang hore ha u fane ka letho, mafura a mangata ao u a bokellang.
Ho ntlafatsa li-hormone tsa ho hōla le li-IGF-1 li ka khoneha ka mekhoa ea phepo e nepahetseng le ea ho ikoetlisa. GH le IGF-1, testosterone, le cortisol (hormone ea hao ea khatello ea kelello) kaofela e eketseha ka matla a ho koetlisa 'mele le ho khanna ka likoloi.
3. Insulin
Insulin ke hormone ea polokelo. Li-pancreas li hlahisa insulin ka lebaka la lijo. Ha u ja lijo, li-enzyme li li senya ho e-na le glucose, mafura a acid le amino acid, vithamine le diminerale. Insulin e arabela lik'habohaedreite le protheine ka ho boloka tsoekere ka mesifa le sebete, mafura a mafura a mafura, le ka ho sebelisa li-amino acid tse tsoang liprotheine tsa lijo ho theha 'mele le ho lokisa. Ha ho phoso ho nahana ka insulin feela ha u arabela lijo tse nang le lik'habohaedreite hobane lijo tse ling tsa protheine tse kang tlhapi le nama ea nama ea likhomo li etsa hore motho a arabe ka matla ka ho toba. Ka lefu la tsoekere, insulin ha e hlahisoe kapa ha e fumanehe empa e sitoa ho boloka tsoekere ka katleho (e bitsoa insulin ho hanyetsa).
Ho kopanya lijo tsa pele le tsa ho ikoetlisa lipapali tsa lipapali tse nang le liprotheine le lik'habohaedreite li etsa hore motho a be le karabo e matla ea insulin nakong ea ho qeta nako e telele ka mor'a ho ikoetlisa. Bohlokoa ba sena ke hore hammoho le polokelo ea li-glucose le li-amino acids qalong ea protheine e ncha, o fumana li-anabolic tse matla, karabo ea mohaho. Insulin ke hormone ea bohlokoa ea anabolic. Ho boloka insulin ke e 'ngoe ea lisebelisoa tse ka sehloohong tse hlalositsoeng ka ho haha' mele.
4. Cortisol
Cortisol ke hormone ea bohlokoa haholo eo e leng nnete. E hlahisoa ke litšoelesa tsa adrenal 'me hangata e bitsoa' hormone ea khatello ea kelello 'kaha e arabela khatellong ea maikutlo, ebang ke ea' mele kapa ea maikutlo.
Cortisol e thusa ho laola ho ruruha, ho etsa hore glucose e fumanehe ka ho roba mesifa ho isa ho amino acid, ho senya tsamaiso ea 'mele ea ho itšireletsa mafung,' me ho ka etsahala hore e ntlafatse mafura a lichelete ka litšenyehelo tsa protheine le mesifa. Cortisol e phahama ha tšollo ea mali ea mali e theoha - hoseng le nakong ea boikoetliso, haholo-holo ho ikoetlisa nako e telele. Cortisol ke hormone e nyenyane, e bolelang hore e senya lisele. Mefuta e entsoeng, e bitsoa hydrocortisone kapa cortisone.
5. Epinephrine (Trade Name Adrenaline)
Kaofela re tseba hormone ena e le adrenaline empa epinephrine e nkoa e le "hormone ea" ntoa le ho baleha "hobane e potlakela ho etsa hore methapo ea methapo e be matla le ho phahamisa khatello ea mali. Epinephrine e boetse e fokotsa lifofane ho etsa hore pelo ea hao e otloe ka potlako 'me u phefumolohe ka mokhoa o nepahetseng - tsohle tseo e leng tsa bohlokoa haeba u potlakela ho baleha tau e hlaselang! Hape, epinephrine e etsa hore mesifa le sebete li fane ka tsoekere e bolokiloeng (glycogen) e le hore u be le matla a lekaneng a ho phallela ho pholoha. Ka kutloisiso ena, epinephrine ke hormone e nyenyane, joaloka cortisol.
6. Glucagon
Glucagon e ka nkoa e le sebone sa liipone tsa insulin. Ha o itima lijo kapa o ja glucagon ea lijo tse tlaase e tla ba mafolofolo haholo ho feta insulin ka lebaka la tšelo ea mali e tlaase. Glucagon e bolella sebete hore e tlohele lisebelisuoa tsa eona tsa mali ho ea mali le ho senya li-amino acid tse tsoang mesifa eo cortisol e rometsoeng sebeteng ho etsa hore ho be le tsoekere e eketsehileng. Haeba insulin e le hormone ea anabolic, joale glucagon ke hormone e nyenyane.
Ntlafatso ea tlhaho ea li-Anabolic
Sepheo sa ho haha 'mele ke ho boloka lihomone tsa anabolic tse phahameng le li-hormone tse nyenyane haholo ha li ntse li fana ka ts'ebetso ea mantlha - ha ho molemo ho nka cortisol kapa li-hormone leha e le life e le "batho ba babe" kaha re ne re ke ke ra phela ntle le bona.
Ka mokhatlo oa tlhaho oa ho haha 'mele le bakeng sa lipapali moo ho latela mekhoa ea ho hlahloba lithethefatsi ho bohlokoa bakeng sa tlhōlisano ea molao, ho fumana mokhoa oa koetliso kapa oa ho ja o tla eketsa kapa ho ntlafatsa mestosterone le mesifa le matla a amanang le androgen a batloa ka tieo. Oho, ena hase mokhoa o sebelisoang habonolo 'me ho na le lintho tse ngata tse lokelang ho ithuta. Leha ho le joalo, seo ha sea khaotsa bahlahisi ba liphallelo ba bang ba ipolelang hore ba na le lihlahisoa tse ka etsang joalo ka lihlahisoa tsa litlama kapa li-vithamine kapa "steroids" tsa molao. Mehlala ea lihlahisoa tse joalo ke setlama sa Tribulus Terrestris, lipilisi tsa magnesium, ginseng, colostrum ea bovine, beta-alanine, HMB le DHEA, prohormone e thibetsoeng lipapaling tse ngata empa eseng baseball.
Tribulus e tumme haholo motseng oa ho haha 'mele le hoja ho se na bopaki ba hore e fana ka melemo leha e le efe. Ha e le hantle, phuputso ea 2007 ea bapalami ba lipapali ba mahlahahlaha ka ho fetisisa ea Journal of Strength le Conditioning Research ha ea ka ea fumana molemo leha e le ofe ho ntlafatsa mesifa kapa ts'ebetso ho tloha tlatsong ea Tribulus . Sena se bonahala se tiisa sephetho sa lithuto tsa pele. Ha ho na liphallelo tse ling tse sa sebeliseng lijo tse fapaneng le tsa créine tse bontšitsoeng ho ntlafatsa bongata le koetliso e tšoanang le anabolic steroids - mme creatine ke karolo ea lijo tsa nama. Empa esita le creatine e na le ts'ebetso e sa lekaneng e le tlatsetso.
Seo U ka se Etsang ho Ntlafatsa Li-Hormone tsa Kaho ea Metsu Ka tlhaho
Mona ke mekhoa e 'maloa ea lijo le koetliso e ka eang ka tsela e itseng ho eketsa karabo ea hau ea hormone ea anabolic le mohaho le ho sireletsa mesifa le mesifa. Le hoja tse latelang li thehiloe liphellong tsa morao-rao tsa lipatlisiso, ho sa ntse ho e-na le lintho tse ngata tseo u ka ithutang tsona ka ho hokahanya ha websaete ea li-hormone e amehang matla le mesifa e ntlafatsang, kahoo u se ke ua makatsoa ha ho na le ntho e fetohang kapele.
Mokhoa oa pele oa ho ikoetlisa le oa ho ikoetlisa: Sebelisa ligrama tse 20 tsa protheine mohloling o haelloang habonolo ho fihlela metsotso e 45 pele u ikoetlisa. Lebese la letlalo le nang le tsoekere e nyenyane le tla etsa hantle. Ho na le li-ounces tse ka bang 20 tsa metsi (600 ml) kapa tse fokolang ka tlaase ho moo. Sip ho noa lipapali nakong ea ho ikoetlisa ka linako tse ling, haholo-holo haeba u feta metsotso e 60. Nakong ea metsotso e 30 ho qeta ho ikoetlisa ho ja ligrama tse 20 tsa protheine tse nang le ligrama tse 40 tsa lik'habohaedreite. Hape, ho bonahala eka lebese le hlahang hantle le sebetsa hantle. Khetha mofuta oa hau o ratang haholo oa protheine-carb kapa esita le lebese le ratoang haholo haeba u khetha. Eketsa li-carbs ho fihlela hoo e ka bang 3 kapa 4: 1 carbs ho protheine ea karolelano haeba u e-na le setulo se boima kapa se selelele se nang le cardio kapa nako kapa potoloho.
Ho nka lik'habohaedreite nakong ea boikoetliso ho bontšitsoe ho fokotsa ho phahama ha cortisol. Testosterone, kholo ea hormone, epinephrine le cortisol kaofela li eketseha nakong ea boikoetliso ka matla. Ha mali a phahame ka mali, cortisol ha e fumane letšoao ho fana ka tsoekere, mesifa ha e chese ha e ntse e sebetsa. Esita le kamor'a thuto ea hau, liteko tsa testosterone le tsa cortisol li potoloha maemong a mangata le a testosterone a ka theoha. Testosterone ho kortisol karolelano ke senotlolo mona. Ho boloka testosterone ka hohle kamoo ho ka khonehang le cortisol ka tlaase kamoo ho ka khonehang ha u sa e hloke ke molemong oa hau.
Ho bohlokoa ho bolela hore ha ho hlokahale matlapa a tlatsetsang a cortisol. Ha ho na bopaki ba hore ba sebetsa, 'me khatello ea lik'habohaedreite e bonahala eka e etsa mosebetsi bakeng sa litšenyehelo tse nyenyane.
Mokhoa oa macronutrient: Ho ja lijo tse se nang mafura haholo 'me ha li phahame haholo li ka ntlafatsa tlhahiso ea testosterone ho ea ka phuputso ea 2004 International Journal of Sports Medicine . Lijo tse nang le karolo ea 20 ho ea ho 25 lekholong mafura le karolo ea 20 ho ea ho 25 lekholong ea protheine e lokela ho ba boemong ba sena. Phofo e lokela ho ba mafura a sa tsitsitseng - linate, li-avocate, oli ea mohloaare , le oli ea polyunsaturated le monounsaturated ho e-na le mafura a tletseng nama le cheese. Protheine e pholileng e ntse e le molemo ka ho fetisisa. Mefuta e mengata ea mafura a mafura a Pitiki kapa a Ornish kapa lijo tse phahameng tsa protheine tse ngata tse ka 'nang tsa se ke tsa e-ba khetho e ntle ka ho fetisisa.
Protheine: Hona joale ha ke lumellane le batho ba etsang qeto ea ho ja liprotheine tse 40 lekholong lijong tsa bona. Ke tsela e fetang ea se hlokoang ke saense, ea theko e boima, e sa hlokahaleng, ebile e ka ba e sa sireletsehang nakong e telele. Leha ho le joalo, barupeli ba thata ba ka 'na ba emela liprotheine tse eketsehileng ho isa ho 1 gram / bodyweight. U se ke ua etsa hore nama ea nama e fokotsehe ka mafura, leha ho le joalo. Fumana nama e ngata e tšoeu, liprotheine tsa lebese le soya hammoho le ho ja hantle. Etsa bonnete ba hore u buisana le ngaka haeba u nahana hore u na le liphio tse sa sebetsaneng. Feela bakeng sa tlaleho, li-ounces tse 4 kapa ligrama tse 100 tsa poho e khotsitsoeng ea khoho kapa nama ea khomo e na le ligrama tse 30 tsa protheine.
Ho phaella moo, creatine le zinc li ka 'na tsa e-ba likarolo tsa bohlokoa tsa lijo tsa anabolic. Sebōpuoa se haha bongata mme se fana ka matla a phosphocreatine tsamaiso ea matla, e leng ea bohlokoa bakeng sa lifofane tse matla tse potlakileng. Zinc ke ea bohlokoa bakeng sa tlhahiso ea testosterone. Liprotheine tsa nama ke mohloli o motle oa likarolo tsena ka bobeli. Basebetsi ba limela tsa meroho ba ka 'na ba hloka ho netefatsa hore ba na le phepo e lekaneng.
Ntlafatso ea ho ikoetlisa : Ho phahamisa ka matla le ho matlafatsa ho sebetsa ho phahamisa testosterone, hormone ea kholo, le IGF-1, empa cortisol e tsamaea le bona nakong ea boikoetliso bo matla. Sena se sebetsa ho sprints le mananeo a mang a phahameng haholo le litekanyo. Ho hlophisa phepo ea hau e ka ba molemo empa e ka ba molemo bakeng sa mananeo a koetliso, ke sitoa ho etsa hantle ho feta ho qotsa bangoli ba Kramer le Ratamess sehloohong sa 2005 sa Sports Medicine 2005 ha ho tluoa tabeng ea ho fana ka maikutlo a leano la lipapali tsa boikoetliso
"Li-protocols tse phahameng haholo, li leka-lekaneng ho fihlela ka matla, li sebelisa linako tse khutšoanyane tsa ho phomola le ho hatella mesifa e khōlō ea mesifa, li atisa ho hlahisa li-hormone tse matla ka ho fetisisa (eg testosterone, GH le cortisol ea li-hormone) mefuta e mengata ea ho phomola ka nako e telele. Li-hormone tse ling tse nang le li-anabolic tse kang insulin le kgolo e tšoanang le ea insulin-IGF-1 e bohlokoa haholo bakeng sa kholo ea mesifa ea mesifa. "
Joale seo se bolela eng bakeng sa ho ikoetlisa ka bomong? Ho lokile, qetellong e bolelang li-squats tse matla, li-deadlifts, esita le matla a holimo a hloekileng, itlhoekisa le ho phunya kapa bonyane mosebetsi o boima ka ho fetisisa mohlomong ka 5x5 le ho pheta-pheta haeba o etsa seboka se feletseng sa 'mele o kopane ea boima le lisebelisoa tsa mahala . Li-Squats le li-deadlifts li tsejoa e le tsela e potlakileng ka ho fetisisa ea ho haha bongata le matla ho pota-pota, kahoo leka ho li kenya lenaneong la hau ka tsela e itseng haeba e le sepheo sa hau. U se ke ua ikitlaetsa, leha ho le joalo, phapang mohlomong ha e hlokahale hore motho e mong a etse lenaneo la ho ikoetlisa.
Litlhahiso tse ling ho lihomone le mehaho ea mahae
- Haeba u etsa koetliso ea ho etsa joalo , ho ka ba molemo ho feta ho e etsa matsatsing a fapaneng kapa bonyane ho e arohanya le boithuto ba hao ba boima ka nako e ka etsang halofo ea letsatsi ho lumella ho tloaeleha ha karabo ea li-hormone. Bonyane phuputso e le 'ngoe e bontšitse hore lenaneo la potoloho e matla haholo pele ho koetliso ea boima bo silafatsa karabo ea testosterone nakong ea seboka sa boima.
- Cortisol e fihla hoseng haholo, ba bangata ba sebetsang 'meleng ba koetlisa mantsiboeeng ho netefatsa hore na boemo bo botle ba hormone ke bofe. Mohlomong ha hoa hlokahala haeba o nka lik'habohaedreite pele u koetlisa hoseng. Leha ho le joalo, ho leka litekanyetso tse fapaneng tsa koetliso ke habohlokoa ho leka.
- Tšebeliso ea joala e eketsa cortisol nakong ea ho noa esita le nakong ea ho tlohela, haholo-holo ho lino tse tahang . Kahoo, ha ho sopho bakeng sa hau! Leha ho le joalo, khalase ea veine kapa biri ka tekanyo ea mohlomong ha e na ho etsa phapang e khōlō.
- Ho haella ha mokhoa oa ho robala ha ho fane ka sebaka se nepahetseng bakeng sa mehato ea anabolic ho etsahala. Ho hōla ha li-hormone ea motho e le tlhōrōng ea eona nakong ea boroko bo boholo. Ho sithabela kapa ho se robale hantle ho ka ba le phello e fokolang ka tsela e fokolang le ea matla ho arabela.
Ntho e ka tlaase
Haeba u batla ho sebetsa ka thata ka ho fetisisa u behang koetliso ea boima ba 'mele -' me ke hobane'ng ha u sa etse joalo - mekhoa e hlalositsoeng ka holimo e lokela ho latela. Ka litsela tse itseng, re makhoba a lihomone tsa rona, empa u ka etsa phapang.
Lisebelisoa:
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