Zvokudya zvinovaka muviri uye mikana yekushanda yekuita maHormoni ako
Hemoni dzakawanda dzinoita basa rinokosha mukuita zvekuita mune zvese uye kusimbisa simba zvakanyanya. Testosterone, kukura hormone uye insulini-kufanana nekukura (IGF-1) inopa simba uye kukura kwemasisita kukurudzira; cortisol, epinephrine uye norepinephrine uye glucagon kudzora kuwanika kwemafuta uye glucose mafuta kuburikidza nekushandisa kusunungurwa kwemafuta akachengetwa kana zvichidikanwa pakuwedzera kune mamwe mabasa anokosha; uye insulini inopa simba rekuchengetedza kwemafuta anobva pane zvatinodya .
6 Nhengo dzeMutumbi wekuvaka maHormoni
Kuwana mahomoni aya kushanda kuitira kuti iwe unogona kuwedzera musimba uye simba ndechimwe chezvinhu zvakavanzika zvekudzivirira kwemahombekombe.
1.Testosterone
Testosterone ndiyo, iyo yakawanda, iyo hormone yemurume inokonzerwa nemakumbo, kunyange zvazvo zvishoma zvishoma zvinokonzerwa ne-adrenal glands (iyo inogara pamusoro peinso). Iyi hormone inokonzera kukurudzirwa kwechimiro chemunhu, hutema masimba, simba, kuparadzirwa kwemafuta, uye zvekuita zvepabonde. Zvishoma zvishoma zve testosterone zvinokonzerwawo nevakadzi mumapapiro mavari uye mazino adrenal.
Kuti ive yakajeka, testosterone inonzi androgenic, anabolic, steroid hormone. Androgenic zvinoreva kusangana nemurume ane maitiro uye anabolic zvinoreva kuvaka kana kugadzira mishonga yemuviri. Testosterone ndiyo nhamba imwe yehomoni yekuvaka muviri uye kukura kwekureruka, zvikurukuru pakuvandudza kwesimba uye musimba (kunyange izvi zvisiri nguva dzose chinangwa chekudzivirira kuyerwa ).
Kushandiswa kwekuwedzera kwevanabolic steroids kuvaka masimba akawanda uye simba rave richizivikanwa mukugadzira muviri uye mamwe mitambo inoda simba uye simba kwemakumi emakore akawanda. Vanoshanda zvakanaka kwazvo. Ndokusaka mumitambo yakawanda, kutora 'steroids' hakubvumirwi nemutemo
2. Kukura Hormone uye IGF-1
Kukura kwevanhu hormone kunobudiswa nehutu hwepituitary uye kunoita kuti chiropa chibudise IGF-1, iyo ndiyo yekupedzisira inobatsira kukura kukura uye vanabolic zvinokonzerwa nekukura kwehomoni.
Sezvakaita testosterone, kubudisa uku kunopera sezvatinozvarwa uye zvichida kunokonzerwa nehumwe hutachiona hwemisumbu yakaonekwa kuvanhu vakwegura. Aya mahomoni anoita seine kupesana kunoenderana nemafuta emuviri , zvichireva zvishoma iwe unobereka, muviri unowedzera mafuta.
Kuwedzera kukura kwehomoni uye IGF-1 kuburitsa kunogona kuve nekugoneka kwekudya uye kushandiswa kwekuita. GH uye IGF-1, testosterone, uye cortisol (yako stress hormone) yose yakawedzerwa nekuwedzera kwekureruka kudzidziswa uye yakakwirira-yakasimba sprint mabhasikoro kana kushanda.
3. Insulin
Insulin ndiyo hormone yekuchengetedza. Ipakreas inobudisa insulini mukupindura zvokudya. Apo iwe unopedza zvokudya, maantimisi anoiputsira pasi muve glucose, fatty acids uye amino acids, mavitamini nemaminerari. Insulin inopindura gorosihydrate uye mapuroteni nekuchengetedza glucose mumusumbu uye chiropa, mafuta ari masero masero, uye nekushandisa amino acid kubva pakudya kweprotini mukugadzira muviri nekugadzirisa. Hazvina kunaka kufunga nezve insulin sekutarisa kune zvakagadzirwa necarbohydrate nokuti mamwe mapuroteni ezvokudya sehove uye nyama yenyuchi inokurudzira kupindura kwakasimba kwakanyanya kweropa. Mu chirwere cheshuga, insulini inenge isina kukwana kana ichiwanikwa asi inoshayikwa kuchengetedza glucose zvinobudirira (inonzi insulin kushivirira).
Kubatanidza kudya kwema- pre- uye mushure mekurovedza muviri kana zvinodhaka zvemitambo zvine proteine uye kinehydrates zvinokonzera kusimba kwakasimba kwekuchengetedzeka kwema insulin munguva yekuwedzera kwemazuva mushure mekuita basa. Kukosha kweizvi ndechokuti pamwe chete nekuchengetedzwa kweglucose uye amino acids muprotheni itsva, unowana simba ananabolic, musimba yekuvaka mhinduro. Insulin inokosha inonzi anabolic hormone. Kuisa insulin chimwe chezvinhu zvikuru zvinorondedzerwa mukuvaka muviri.
4. Cortisol
Cortisol inokosha kwazvo hormone iyo ndeyechokwadi. Iyo inobudiswa ne-adrenal glands uye inowanzonzi 'stress hormone' nokuti inopindura kunetseka, kana mumuviri kana mupfungwa.
Cortisol inobatsira kudzora kutuka, inoita kuti glucose iwanikwe nokuputsa musumbu kusvika kumaamino acid, inoderedza masimba ezvirwere zvemuviri, uye inogona kuwedzera mafuta ekuchengetedza pazvinodhura mapuroteni nemasumbu. Cortisol inomuka apo glucose yeropa inowira pasi-mangwanani uye panguva yekurovedza muviri, kunyanya kutsungirira kutsungirira kurovedza muviri. Cortisol inokwana hormone, inoreva kuti inoputsa mhuka. Muzvigadzirwa zvakagadzirwa, inonzi hydrocortisone kana cortisone.
5. Epinephrine (Trade Name Adrenaline)
Isu tose tinoziva hormone iyi se adrenaline asi epinephrine inoonekwa se "kurwisana uye kupoteredza" hormone nokuti inokurumidza kukurumidza kuvhara arterium uye kusimudza ropa. Epinephrine inobatsirawo mwoyo wako kuti urove nekukurumidza uye iwe kufema zvakanaka - izvo zvose zvinokosha kana iwe kamwe kamwe unoda kutiza kubva kune shumba inorwisa! Uyezve, epinephrine inobvisa mishonga uye chiropa kuti urege glucose yakachengetwa (glycogen) kuitira kuti uve nenguva iyo yekupa mafuta. Mune pfungwa iyi, epinephrine inonzi hormone catabolic, yakafanana nekortisol.
6. Glucagon
Glucagon inogona kutaridzirwa segirazi hormone ye insulini. Kana iwe uchitsanya kana kudya gorocagon yakaderera-carb ichave yakashanda kupfuura insulin nekuda kwekudzika ropa glucose. Glucagon inoudza chiropa kuti irege kushandiswa kwegorosi zvayo kusvika kune ropa uye zvakare kuputsa iyo amino acids kubva musumbu iyo cortisol yakatumira kuchiropa kuti iwedzere glucose. Kana insulini iine hormone yavanabolic, ipapo glucagon inonzi hormone catabolic.
Natural Anabolic Enhancement
Chinangwa chekuvaka muviri ndechekuchengetedza mahomoni anebolic akakwirira uye mahomoni emakemikari seashoma sezvinobvira paanenge achigadzirisa kushanda - hazvina basa kutarisira cortisol kana mamwe mahomoni se "vanhu vakaipa" nokuti hatigoni kurarama pasina ivo.
Muchimiro chekuvaka muviri uye yemitambo apo kutevedza mitemo yekuongorora zvinodhaka kunokosha pamakwikwi emutemo, kuwana nzira yekudzidzira kana kudya kunowedzera kana kuwedzera musimba uye tesrosterone mushure uye simba rinoshandiswa zvakanyatsonaka. Maiwe, iyi haisi nzira inoshandiswa nyore nyore uye kune zvakawanda zvakawanda zvekudzidza. Zvisinei, izvo hazvina kumisa supplement vaiti vati vane michina inogona kuita izvo chete nemashizha emishonga kana kusanganiswa kwevhitamini kana "soro" steroid. Mienzaniso yemiti yakadai ndeyemiti inonzi Tribulus Terrestris, mahini-magnesium mahwendefa, ginseng, chikwata cheboka, beta-alanine, HMB, uye DHEA, prohormone inorambidzwa mumitambo yakawanda asi kwete mu baseball.
Tribulus yakave yakakurumbira munharaunda yekuvaka muviri kunyange pasina uchapupu hwokuti inopa chero ruzivo. Ichokwadi, chidzidzo che2007 chevakuru vakuru ve rugby mu Journal of Strength uye Conditioning Research havana kuwana chero ruzivo mukusimudzira misuli kana kushanda kubva kuwedzerwa ne Tribulus . Izvi zvinoratidzika kusimbisa chigumisiro chezvikoro zvekare. Pane humwe husingadyi huri hwekudya huri kunze kwekusika iyo yakaratidzwa kuwedzera huwandu nekudzidziswa kwakafanana neanabolic steroid - uye chine chikamu chezvokudya zve nyama. Asi kunyange kudenga kunobatsira kusina kukwana sekuwedzera.
Zvaunogona Kuita Kuti Uwedzere Mahomoni-Kuvaka Hormones Nenzira
Heano nzira dzakasiyana-siyana dzekudya uye kudzidzisa zvinogona kuenda kune imwe nzira yekuwedzera yako anabolic hormone response uye kuvaka nekudzivirira musimba masimba nesimba. Kunyange zvazvo zvinotevera zvichibva pane zvitsvakurudzo zvenguva ichangobva kuitwa, pane zvakawanda zvakawanda zvekudzidza pamusoro pehutano hwehutano hwehutoni hunobatanidzwa musimba uye musimba kukurudzira, saka usashamisika kana chimwe chinhu chichichinja nokukurumidza.
Pre-uye mushure-maitiro ekushandisa muviri: Shandisa magiramu makumi maviri emapurotini mumugwagwa unonyatsotsvaira kusvika pamaminitsi makumi mashanu musati wadzidzira. Mukaka wepikisi ane shuga shoma huchaita zvakanaka. Inenge 20 ounces (600 ml) kana zvishoma zvishoma nezvakarurama. Sip mutambo wemitambo munguva yekudzidzira nguva nenguva, kunyanya kana iwe ukaenda maminitsi makumi matanhatu. Maminitsi makumi matatu nemapfumbamwe pakupedzisa kupedza kudya kunodya imwe magiramu 20 emapuroteni ane anenge 40 gramu yemakrohydrate. Zvakare, mukaka wakaoma unoratidzika kushanda zvakanaka. Sarudza puroteni-carb powder yako yaunofarira kana kunyange chikafu chinotengeswa chakanaka kana uchida. Wedzerai carbs kusvika kusvika 3 kana 4: 1 carbs kuti muproteine chiyero kana iwe wakanga uine mukana wakakura kana wakareba ne cardio kana nguva kana dunhu.
Kutora carbohydrate munguva yekurovedza muviri kwakaratidzwa kuderedza kuwedzera kwe cortisol. Testosterone, kukura hormone, epinephrine, uye cortisol zvose zvinowedzera panguva yekurovedza muviri. Nechirungu cheropa rakasimudzirwa, cortisol haigoni kuwana chiratidzo chekupa glucose, naizvozvo musuru hauna kupiswa mukuita. Kunyangwe mushure mekugadzirira kwako, testosterone uye cortisol maitiro anotenderera zvakanyanya uye ma testosterone mazinga anogona kudonha. Iko testosterone kune cortisol chiyero ndicho chinhu chikuru pano. Kuchengeta testosterone zvakanyanya sezvinobvira uye cortisol zvakaderera sezvinobvira apo iwe usingadi iwe ndeyekubatsira kwako.
Zvakakosha kutaura kuti haudi chero cortisol-kuderedza mahwendefa ekuwedzera. Hapana humwe uchapupu hwokuti hunoshanda, uye kushandiswa kwemakinhydrate kunoratidzika kuita basa rediki-rakawedzerwa mari.
Macronutrient composition: Kudya chikafu chisina kunyanya kuderera mumafuta uye kwete zvakanyanya mupuroteni kunogona kuwedzera kupupurirwa kwe testosterone maererano neongororo ye2004 mune International Journal of Sports Medicine . Chikafu chinenge chiri pakati pe20 kusvika ku25 muzana mafuta uye 20 kusvika ku25 muzana mapuroteni anofanira kunge ari mukati meizvi. Mafuta anofanira kunyanya kusatiswa mafuta - nuts, avocados, mafuta omuorivhi , uye polyunsaturated uye monounsaturated mafuta pane mafuta akazara mune nyama uye cheese. Lean protein yakakosha. Izvozvo zvakaderera-pfupa-pfupa yePritikin kana kuti Ornish chikafu kana yakakwirira-protein-low-carb rudzi rwekudya ingasave yakasarudzwa.
Mapuroteni: Zvino handibvumirane nevanhu vanofunga kudya kudya kweprotein 40 muzvokudya zvavo. Ndiyo nzira inopfuura izvo zvesayenzi zvinopupurirwa zvinotarisirwa, zvinodhura, zvisingadi, uye zvingatove zvisina ngozi munguva refu. Zvisinei, vadzidzisi vane nzara vanogona kunge vanoruramisa mapuroteni akawanda kusvika ku1 gram / pound bodyweight. Usaita kuti zvose zvive nenyuchi zvichidonha nemafuta, kunyange zvakadaro. Wana nyama yakachena yakawanda, mapuroteni ehuni uye soy uyewo kudya kwakanaka. Iva nechokwadi chekutaura nachiremba kana iwe uchifunga kuti une mafungiro asina kunaka. Chengetai rekodhi, maoriki mana kana zana magiramu emakumbo akaoma zvakakangwa kana nyama yemombe inenge anenge magiramu makumi matatu emapuroteni.
Mukuwedzera, muumbi uye zinc inogona kunge yakakosha zvikamu zveanabolic kudya. Chisiki inovaka zvakawanda uye inopazve phosphocreatine simba system, iyo inokosha kune iyo inomhanyisa inorema. Zinc inofanirwa kuitisa testosterone. Chikafu cheprotini chinhu chakanaka chezvinhu zviviri izvi. Vagadziri vezvirimwa vemuviri vanogona kuve nechokwadi chekuita zvakakwana kudya.
Workout Strategy: Kusimudza zvakasimba uye kuwedzera kwekushanda kunobatsira testosterone, kukura hormone, uye IGF-1, asi cortisol inofamba pamwe navo panguva yekurovedza muviri. Izvi zvinoshanda kumapiritsi nemamwe mapurogiramu akakwirira pamwe nezviremba. Kuronga chikafu chako chinogona kunge chiri chakanaka asi chekudzidzisa mapurogiramu, handikwanise kuita zviri nani pane kudzokorora vanyori muKamer na Ratamess munyaya ye 2005 muna Sports Medicine 2005 kana zvasvika pakuratidza zano mune zvekurovedza muviri
"Mitemo yakakwirira yakawanda, inonyorera kusvika pakusimba, ichishandisa nguva shomanana yekuzorora uye kuomesa musimba mukuru wemasisita, inowanzobudisa zvikwiriso zvakakura zvikuru zvehomoni (semuenzaniso testosterone, GH uye cataboloni hormone cortisol) zvichienzaniswa nechepasi, maitiro akawandisa anoshandisa nguva refu yekuzorora. Dzimwe mahomoni anebolic akadai se insulini uye insulini-kufanana nekukura-1 (IGF-1) inokosha kune maronda ekukura musimba. "
Saka izvi zvinorevei kune mumwe munhu maitiro? Zvakanaka, pamucheto wepamusoro zvinoreva nzara, mashizha, uye kunyange simba rinopfuura rakachena rinoshambidzwa, sungirira kuchenesa uye kuputira kana zvimwe kushanda nesimba zvakanyanya pane dzimwe nguva 5x5 zvinyorwa uye kudzokorora kana iwe ukaita sendiro yakakwana-muviri pamwe chete yezviremera zvisingabhadhari nemichina . Zvikwata uye kuparadza zvinonzwisisika kuti ndiyo nzira yakakurumidza yekuvaka yakawanda uye simba kumativi ese, saka edza kuvaka izvi muzvirongwa zvako mune imwe nzira kana iri chinangwa chako. Usazvirova iwe pachako, kunyange zvakadaro, musiyano haufaniri kunge wakakosha kune mumwe munhu achingoita purogiramu yehutano.
Mimwe mazano pamusoro peHormoni uye Muscle Building
- Kana iwe ukaita aerobic kurovedza, sekushanda kana kuti kunyange anaerobic nguva yekudzidzisa , iwe unogona kunge uchiri nani pane uchizviita pamazuva akasiyana kana kuti kuti uzviparadzanise kubva pane zvidzidzo zvako zvemaoko kusvika kwehafu yenguva yekubvumira kugadziriswa kwemhinduro yehomoni. Kunyanya kuongororwa kumwe kwakaratidza kuti chikwata chepamusoro-shanduro yekugadzirisa mushure mekudzidziswa kwehutano kunokanganisa kupindura kwe testosterone panguva yekugadzirisa zvisikwa.
- Cortisol inosvika mumavambo ekutanga emangwanani, saka vakawanda vanogadzira muviri vanodzidzisa manheru kuti vaone kuti inoenderana nemafuta ehomoni. Izvi zvichida hazvidikanwi kana iwe ukatora ma carbohydrates usati watyaira mangwanani. Kunyange zvakadaro, kuedza zvakasiyana-siyana nguva dzekudzidzisa kunokosha kuedza.
- Doro inoshandiswa inowedzera cortisol panguva yekunwa uye kunyange munguva yekuenda, kunyanya kune vanonwa doro. Saka, hapana soup kwauri! Zvisinei, girasi rewaini kana doro mukuenzanisa hazvizove zvichizoita misiyano yakawanda.
- Imwe nzira yehope yehope isingabatsiri nzvimbo yakakwana yevanabolic zvirongwa kuti zviitike. Kukura kwevanhu hormone iri pamwero wepamusoro pahope huru. Kuvhiringidzika kana kurara kwakanyanya kunogona kuva chinhu chinokonzera kusapfurikidza kwehutano hwakanaka uye simba rekuita zvekushandisa.
Pasi Pasi
Kana iwe uri kutsvaga kuti unyatsoita basa rose rakaoma iwe unoisa mukudzidzira kuwedzera-uye nei iwe usingaiti - nzira dzakarondedzerwa pamusoro apa dzinotofanira kunyatsotevera. Mune dzimwe nzira, tiri varanda vehomoni dzedu, asi unogona kuita mutsauko.
Sources:
Ahtiainen, JP, Pakarinen, A., Alen, M., Kraemer, WJ, & Hakkinen, K. (2003). Muscle Hypertrophy, Hormonal Adaptations uye Simba Rokuvandudza Panguva Yesimba Kudzidziswa Mune Simba-Yakadzidziswa uye Isingazivikanwi Varume. European Journal of Applied Physiology, Aug; 89 (6): 555-63.
Shiri, SP, Tarpenning, KM, & Marino, FE (2006). Migumisiro yeRoidid Carbohydrates / Essential Amino Acid Kuisa paHome Hormonal Response Panguva Yomumwe Bout Of Resistance Kudzidzira Muvanhu Vasina Kudzivirirwa. Chikafu, 22 (4): 367-75.
Kraemer, WJ, & Ratamess, NA (2005). Hormonal Responses uye Kugadziriswa Kurwisana Kuita Kudzidzira uye Kudzidziswa. Mitambo Mishonga, 35 (4): 339-61.
Rogerson, S., Riches, CJ, Jennings, C., Weatherby, RP, Meir, RA, & Marshall Gradisnik, SM (2007). Migumisiro yemavhiki mashanu eTibbulus Terrestris Supplementation paMuscle Strength uye Muumbi weMutumbi Panguva yeChishosese Kudzidziswa muElite Rugby League Players. The Journal of Strength and Conditioning Research, May; 21 (2): 348-53.
Sallinen, J., Pakarinen, A., Ahtiainen, J., Kraemer, WJ, Volek, JS, & Hakkinen, K. (2004). Ukama Pakati Pezvokudya uye Serum Anabolic Hormone Responses Kukumanikidzisa Kwakakomba Kuita Varume. 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). Dietary Intake, Serum Hormones, Masero Masimba Nesimba Panguva Yokudzidzisa Kudzidzisa Mumakore 49 - 73 Makore Akare. International Journal of Sports Medicine, Dec; 28 (12): 1070-6.
Wilkinson, SB, Tarnopolsky, MA, Macdonald, MJ, Macdonald, JR, Armstrong, D., & Phillips, SM (2007). Kushandiswa kweMvura Yakadzika Masikati Kunokurudzira Greater Muscle Protein Accretion Mushure mekuramba Kushingaira Kupfuura Kushandiswa kweIsonitrogenous uye Isoenergetic Soy-Protein Beverage. IAmerican Journal of Clinical Nutrition, 85 (4): 1031-40.