hormone girma na mutum (HGH), aka girma hormone ko kuma kamar yadda aka sani girma girma hormone Yana da wani muhimmin hormone da pituitary gland shine yake samar. Girma, abun da ke ciki na jikiyana taka muhimmiyar rawa wajen gyaran sel da metabolism.
HGH yana kuma taimakawa wajen dawowa daga rauni da rashin lafiya yayin da yake ƙara haɓakar tsoka, ƙarfi da aikin motsa jiki.
Babban darajar HGHƘananan matakan sukari na jini na iya yin mummunan tasiri ga ingancin rayuwa, ƙara haɗarin cututtuka, da haifar da tara mai.
Matakan sa na yau da kullun suna da mahimmanci musamman yayin asarar nauyi, warkar da rauni da horon motsa jiki. zabin abinci da salon rayuwa, girma hormone matakin yana da babban tasiri.
Menene HGH?
HGHYana ƙarfafa haɓaka, haifuwa da sake haifuwa na sel a cikin jiki kuma yana taimakawa kula da kyallen takarda, tsokoki da gabobin lafiya.
HGH Idan ba tare da shi ba, haɓakawa da haɓakawa na iya zama da jinkiri sosai kuma ci gaba da gyara nama mai lalacewa na iya yiwuwa ba zai yiwu ba.
pituitary gland shine yake a gindin kwakwalwa hormone girma na mutum ke da alhakin samarwa. HGHYana da mahimmanci don ingantaccen ci gaban yara da samari, musamman a lokacin samartaka.
Menene ke Haɓaka Rashin Hormone Girma?
Ana iya haifar da rashi wannan muhimmin hormone mai kula da yara ta hanyar rauni ko kamuwa da cuta da ke shafar glandan pituitary, rashi na hormones pituitary, ko abubuwan kwayoyin halitta.
A cikin manya, yana iya zama sakamakon jinyar ƙwayar cuta mara kyau a cikin glandar pituitary ta amfani da tiyata ko aikin rediyo.
Likitoci da masana kimiyya, HGH hormoneHar yanzu ba su fahimci rikitattun hanyoyin da sputum ke sarrafa ayyuka da yawa na jiki ba.
Ta yaya HGH Hormone ke shafar maza da mata?
Maza da mata duka HGH hormone amma noman mata ya fara raguwa da wuri fiye da maza.
Yawancin mata suna da farkon shekaru 20 girma hormone Yayin da maza ke samun raguwar samarwa, gabaɗaya maza ba sa fuskantar wannan tasirin har sai tsakiyarsu zuwa ƙarshen 40s.
na mata low girma hormone illolin sun haɗa da bushewar fata, ƙara yawan kitsen ciki, santsin wrinkles da ƙananan gashi.
Dace a cikin tsarin mata Babban darajar HGHSuna da yuwuwar kiyaye kitsen jiki mai kyau, rage haɗarin osteoporosis, kuma fata ta zama mai laushi.
Na maza low girma hormonezai iya haifar da sha'awar sha'awa, asarar gashi ko raguwa, ƙwaƙwalwar ƙwaƙwalwa da raunin tsoka. Girman hormoneyana da tasiri mai kyau akan samar da testosterone, wanda zai iya ƙara ƙarfin makamashi da ƙarfi a cikin maza.
Tasirin Rashin Girman Hormone
hormone girma na mutum Game da rashi, alamomin zasu bambanta sosai dangane da shekaru da jinsin mutum.
Rashin HGH Yana da mahimmanci a san alamun, saboda wannan babbar matsala ce ga yara da matasa. Ƙananan yara waɗanda suka fi guntu fiye da takwarorinsu, suna girma ƙasa karancin hormone girma yana iya kasancewa cikin haɗari.
Ci gaban jiki ya bambanta da ci gaban zamantakewa. Rashin HGH Ya kamata yaran da ke da schizophrenia su ci gaba da fahimta daidai da takwarorinsu, kuma kada a damu game da haɓaka harshe ko ƙwarewar zamantakewa saboda waɗannan batutuwa ne daban-daban daga ci gaban jiki.
low girma hormone Alamun gama gari a cikin yara tare da
– Jinkirta balaga
- Kara mai a fuska da ciki
– Musamman ma fuskarsa tayi kama da takwarorinta
- Jinkirin girma gashi
rashin girma na hormoneAlamomin da ake gani a manya sun bambanta sosai:
– Asarar gashi
– ciki
– Tabarbarewar jima’i, gami da karancin sha’awa, rashin karfin mazakuta, da bushewar farji
– Asarar yawan tsoka ko karfin jiki
– rashin iya maida hankali
- Babban matakan triglyceride na jini, musamman LDL cholesterol
- Nauyin da ba a bayyana shi ba, musamman a cikin ciki
- juriya na insulin
Amfanin Girman Hormone
girma hormone ci gaban tsoka ci gaban
hormone girma na mutumyana ƙarfafa kira na collagen a cikin tsarin musculoskeletal. collagenYana ba da ƙarin ƙarfi da juriya a cikin tsokoki da tendons, musamman yayin aikin jiki.
Ga waɗanda ba su da ƙarfi, ƙara yawan matakan wannan hormone mai daidaitawa tare da maganin ramawa na dogon lokaci an nuna su don daidaita ƙarfin tsoka, inganta tsarin jiki, ƙara ƙarfin hali, da inganta yanayin zafin jiki a lokacin aikin jiki.
Yana gina kasusuwa masu ƙarfi
Girman hormoneAn sake shi ne bisa siginar da aka aiko daga glandan pituitary kuma yana da mahimmanci don haɓakar ƙasusuwa da tsokoki, musamman a lokacin balaga.
Girman hormone Har ila yau, yana da alhakin haɓaka samar da insulin-kamar girma factor, ko IGF-1, wanda aka samar a cikin hanta.
Har ila yau da aka sani da somatomedin C, IGF-1 yana da irin wannan tsari ga insulin kuma yana taka muhimmiyar rawa wajen bunkasa yara.
yayin da kuke girma Farashin HGH rage gudu. Wannan raguwar na iya haifar da sel a cikin ƙasusuwa su lalace saboda ba a sabunta su ko maye gurbinsu ba.
kalmasa girma hormone Kazalika tare da matakan da suka dace na IGF-1, jiki zai iya ƙara yawan adadin kasusuwa da kuma samar da adadin da ya dace na ƙwayoyin maye gurbin kashi don samun ƙasusuwa masu ƙarfi a cikin shekaru masu zuwa.
hormone girma na mutumzai iya tallafawa sake farfado da kashin da ya karye, yana mai da shi mai amfani mai amfani lokacin dawowa daga rauni.
IGF-1 kuma yana taimakawa wajen tallafawa warkar da kashi. A cikin gwaje-gwajen dabba, wurin rauni girma hormoneGudanar da alluran U an nuna don inganta warkar da karayar kashi.
Bugu da ƙari, waraka karaya, don gyaran sel da kyallen takarda a cikin tsokoki, tendons, ligaments da kasusuwa da ake buƙata ta al'ada da lalacewa. hormone girma na mutum Ake bukata.
Yayin da kuke girma kuma Farashin HGH yana raguwa, ko da ƙananan raunuka suna warkewa a hankali.
Yana rage matsalar jima'i
Bincike na baya-bayan nan ya nuna cewa aikin haihuwa na namiji girma hormone yana nuna alaƙa mai ƙarfi tsakanin matakan.
rashin girma na hormone Masu yin hakan sun fi fuskantar matsalar rashin karfin mazakuta, da rage sha’awar jima’i, da sauran matsalolin jima’i.
Shaidu daga masu bincike na Jamus sun nuna cewa tsagewar azzakari na motsa tsokar azzakari. girma hormoneyana nuna cewa yana iya zama saboda sakin
Yana inganta matsayin asarar nauyi
HGH hormone Yana iya taimaka wa masu kiba su rasa nauyi. Masu shiga cikin binciken bincike idan aka kwatanta da waɗanda aka bi da su tare da placebo HGH Sun sami damar rasa nauyi sau ɗaya da rabi yayin da aka bi da su
Girman hormoneMafi mahimmancin tasirin wannan magani shine akan visceral adipose tissue, wanda shine kitsen da ke taruwa a yankin ciki. Wannan kitsen da ya wuce kima kuma yana da haɗari ga cututtukan zuciya.
HGH hormoneHar ila yau, an san shi don taimakawa wajen ƙara yawan ƙwayar tsoka, wanda ke da amfani wajen inganta asarar nauyi.
Wadanda suka bi abinci mai ƙarancin kalori a cikin rukunin binciken, girma hormoneA sakamakon ƙãra mugunya na miyagun ƙwayoyi, ta samu wani hanzari a cikin mai asara, karin tsoka riba da kuma karuwa a nauyi asara.
Yana inganta yanayi da aikin fahimi
rashin girma na hormone ga manya da HGH far Zai iya inganta yanayi, jin daɗin tunani, har ma da aikin fahimi. Mahalarta a cikin binciken daya sun sami karuwa a hankali, ƙwaƙwalwa, da yanayi tare da kari.
Sabili da haka, tare da ƙarin bincike, yana yiwuwa wannan zai iya zama magani mai amfani ga waɗanda ke fuskantar raguwar fahimi ko yanayin yanayi.
Yana rage haɗarin cututtukan zuciya
Ya dace girma hormone Tsayawa matakan jini na iya taimakawa wajen kiyaye lafiyar zuciyar ku na tsawon lokaci.
Masu bincike, karancin hormone girma Wadanda ke da cututtukan zuciya suna iya nuna alamun haɗari daban-daban na cututtukan zuciya.
Daga cikinsu kuma high triglycerides da kuma kara yawan jiki. Daidaita matakin HGHzai iya rage haɗarin matsalolin cututtukan zuciya da inganta lafiyar zuciya gaba ɗaya.
Yadda za a Ƙara Girma Hormone?
rage kitsen jiki
Yawan kitsen jiki kai tsaye Farashin HGHyana shafar me. Wadanda suke da matakan kitsen jiki mafi girma ko fiye da kitsen ciki Farashin HGH kuma yiwuwar kamuwa da cututtuka na iya karuwa.
Abin sha'awa, bincike ya nuna cewa yawan kitsen jiki a cikin maza Babban darajar HGH yana nuna ƙarin tasiri. Duk da haka, raguwar kitsen jiki baya shafar duka jinsi. secretion na girma hormone yana da matukar muhimmanci ga
Ɗaya daga cikin nazarin mutane masu kiba HGH hormoneda ƙananan matakan IGF-1, furotin da ke da alaƙa da haɓaka. Bayan rasa nauyi mai yawa, matakan sun koma al'ada.
mai ciki, mafi haɗari nau'in kitsen da aka adana kuma yana iya haifar da cututtuka da yawa. Rage kitsen ciki Babban darajar HGHzai yi tasiri mai kyau ga lafiya da sauran bangarorin lafiya.
Gwada hanyar yin azumi na tsaka-tsaki
Nazari, azumin lokaci-lokaci girma hormone ya nuna gagarumin karuwa a matakin
A wani nazari, azumi na wucin gadi masu amfani da hanyar, Babban darajar HGHya sami karuwa sama da 300% a cikin kwanaki uku. Bayan azumin mako guda, an samu karuwar kashi 1250%.
Azumi na wucin gadi hanya ce ta abinci wacce ke iyakance cin abinci na ɗan gajeren lokaci. Duk da haka, ba ya dawwama a cikin dogon lokaci.
Akwai hanyoyi da yawa na yin azumin lokaci-lokaci. Mafi fifiko shine hanyar 16/16, wanda ya haɗa da tsarin cin abinci na awa takwas ta hanyar yin azumi na sa'o'i 8 a rana. Abincin awa 8shine Wani ya ba da shawarar cinye calories 500-600 kawai kwana biyu a mako. 5:2 cin abincid.
azumi na wucin gadi, matakan girma hormoneZai iya taimakawa inganta kasuwancin ku ta hanyoyi biyu. Na farko, Farashin HGHYana rage kitsen jiki kai tsaye.
Na biyu, zai rage yawan adadin insulin a cikin yini, saboda lokacin da kuke ci ne kawai ake fitar da insulin. Bincike ya nuna cewa yawan faduwa da hawan insulin na halitta girma hormone samarya nuna yana iya karyawa.
Gwada kari na arginine
Arginine lokacin shan shi kadai girma hormone iya ƙara darajar. Kodayake yawancin mutane suna amfani da amino acid kamar arginine tare da motsa jiki, yawancin karatu Babban darajar HGHyana nuna kadan ko babu karuwa a ciki Amma lokacin da aka dauki arginine da kansa ba tare da wani motsa jiki ba, an sami karuwa mai yawa a cikin wannan hormone.
Sauran ayyukan da ba na motsa jiki ba ƙara girma matakan hormone Yana taimakawa wajen amfani da arginine
Ɗaya daga cikin binciken ya bincika sakamakon shan 100, 250 MG kowace kilogiram na nauyin jiki kowace rana, ko kimanin 6-10 ko 15-20 grams kowace rana.
Ba su sami wani tasiri ga ƙananan kashi ba, amma mahalarta da suka dauki nauyin nauyin ba su barci a lokacin barci ba. matakan girma hormoneya nuna karuwa da kashi 60%.
rage yawan amfani da sukari
Insulin karuwa girma hormone zai iya rage samarwa. carbohydrates mai ladabi kuma sukari yana haɓaka matakan insulin, don haka rage cin su matakan girma hormone yana taimakawa daidaitawa.
A cikin binciken daya, mutane masu lafiya sun fi masu ciwon sukari sau 3-4 girma. girma hormone an samo matakan.
Kodayake yana shafar matakan insulin kai tsaye, yawan amfani da sukari, Babban darajar HGHYana da muhimmiyar mahimmanci wajen samun kiba da kiba. Daidaitaccen abinci yana da tasiri mai mahimmanci akan wannan batu.
Kada ku ci abinci kafin barci
Jiki a dabi'ance, musamman da daddare. girma hormone yana boyewa. Ganin cewa yawancin abinci yana haifar da haɓakar matakan insulin. rashin cin abinci kafin kwanciya barci Bukatar.
Musamman ma, abinci mai yawan carbohydrate ko furotin yana haɓaka insulin da girma hormonemai yiwuwa ya toshe wasu daga ciki.
Koyaya, matakan insulin yawanci suna raguwa sa'o'i 2-3 bayan cin abinci, don haka ku ci carbohydrate ko abinci na tushen furotin sa'o'i 2-3 kafin lokacin kwanta barci.
Dauki ƙarin GABA
GABA amino acid ne wanda ba na gina jiki ba wanda ke aiki azaman neurotransmitter kuma yana aika sigina a cikin kwakwalwa.
A matsayin sanannen wakili mai kwantar da hankali ga kwakwalwa da tsarin juyayi na tsakiya, ana amfani dashi sau da yawa azaman taimakon barci. Abin sha'awa, girma hormone matakinHakanan yana taimakawa haɓaka
A cikin binciken daya, shan abubuwan GABA girma hormoneAn gano yana haifar da karuwar motsa jiki 400% da karuwa 200% bayan motsa jiki.
GABA yana daidaita barci, girma hormone na iya ƙara matakan su saboda dare ɗaya girma hormone saki Ya dogara da ingancin barci da tsawon lokaci.
Duk da haka, wannan karuwa na ɗan gajeren lokaci ne kuma na GABA matakan girma hormone Amfanin dogon lokaci don
Yi motsa jiki mai ƙarfi
Motsa jiki, girma hormone matakin Yana daya daga cikin mafi inganci hanyoyin da za a karu sosai. Haɓakawa ya dogara da nau'in motsa jiki, ƙarfinsa, cin abinci kafin da bayan horo, da kuma halayen jiki.
Saboda yanayin yanayin rayuwa da haɓakar lactic acid, motsa jiki mai ƙarfi secretion na girma hormoneNau'in motsa jiki ne ke ƙaruwa Koyaya, duk nau'ikan motsa jiki suna da fa'ida.
Ƙara yawan sakin hormone girma kuma za ku iya yin maimaita sprinting, horo na tazara, horar da nauyi ko horon da'ira don haɓaka asarar mai.
Ɗauki beta alanine ko sha abin sha na wasanni yayin motsa jiki
Wasu kari na motsa jiki na iya haɓaka aiki da girma hormone sakiiya karuwa.
A cikin binciken daya, an dauki gram 4,8 kafin motsa jiki. beta alanineya ƙara yawan maimaita motsa jiki da kashi 22%.Hakanan ya ninka mafi kololuwar wasan kwaikwayon kuma idan aka kwatanta da ƙungiyar da ba ta cika ba. matakan girma hormoneya karu.
Wani bincike ya gano cewa shan wani abin sha na wasanni masu sukari zuwa ƙarshen motsa jiki Babban darajar HGHya nuna ya karu
Koyaya, idan kuna ƙoƙarin rasa mai, zaku buƙaci fa'idodin ɗan gajeren lokaci saboda ƙarin adadin kuzari na abin sha daga sukari. HGH Ba zai samar da wani amfani ga sama da kasa ba.
Samun ingantaccen barci
Girman hormoneYawancinsa ana sakin shi lokacin barci. Wannan oscillation yana dogara ne akan agogon ciki na jiki, ko hawan circadian. An fi ɓoye shi kafin tsakar dare; Ana ɓoye shi ƙasa da safiya. Nazarin ya nuna cewa rashin barci yana samar da jiki HGH nuna don rage adadin
– A guji fallasa hasken shuɗi kafin kwanciya barci.
– Karanta littafi da yamma.
– Tabbatar da dakin kwanan ku yana cikin yanayin da ya dace.
– Kada a sha maganin kafeyin a rana.
Gwada ƙarin melatonin
Melatonin Yana da mahimmancin hormone wanda ke taimakawa barci. Magungunan Melatonin sun zama sanannen taimakon barci wanda zai iya ƙara duka barci da tsawon sa.
ingancin barci girma hormone matakan, ƙarin bincike ya nuna cewa ƙarar melatonin Farashin HGHnuna cewa zai iya kai tsaye ƙara da
Ana iya amfani da Melatonin cikin aminci sosai kuma ba mai guba bane. Koyaya, sinadarai na kwakwalwa na iya canzawa ta wasu hanyoyi, don haka yana da amfani a tuntuɓi likita kafin amfani da shi.
Don haɓaka tasirin sa, ɗauki 30-1 MG kamar mintuna 5 kafin lokacin kwanta barci. Fara tare da ƙananan kashi don tantance haƙurin ku, sannan ƙara adadin idan an buƙata.
Kuna iya gwada wasu abubuwan kari na halitta
Wasu kari na ganye, gami da: samar da hormone girma na mutum iya karuwa:
Glutamine
Matsakaicin gram 2 guda ɗaya na iya samar da haɓaka har zuwa 78% a cikin ɗan gajeren lokaci.
Creatine
da 20 gr creatine kashi a cikin sa'o'i 2-6 matakan girma hormoneya karu sosai.
ornithine
Ɗaya daga cikin binciken ya ba mahalarta ornithine mintuna 30 bayan motsa jiki da matakan girma hormonesami kololuwa mafi girma.
L-dopa
A cikin marasa lafiya da cutar Parkinson, 500 MG na L-dopa har zuwa sa'o'i biyu girma hormone ya kara musu matakan.
glycine
Karatu, glycineyana inganta aikin motsa jiki da girma hormoneya gano cewa ya samar da spikes na gajeren lokaci a ciki
Duk waɗannan abubuwan kariyar abinci na halitta girma hormone matakinDuk da haka, bincike ya nuna cewa suna da tasiri kawai a cikin gajeren lokaci.
Bukatar daidaita matakan girma hormone
Kamar yadda yake tare da sauran hormones - kamar testosterone da estrogen - girma hormone matakan kuma suna da mahimmanci ga lafiya.Yana taimakawa cikin metabolism, gyaran sel da sauran ayyuka masu mahimmanci a cikin jiki.
Ta bin shawarwarin da ke sama, girma hormone matakinza a iya daidaita.
