Menene Sarcopenia, me yasa yake faruwa? Alamomi da Magani

sarcopenia, wanda kuma aka sani da zubar da tsoka, wani yanayi ne na kowa wanda ke shafar kashi 50% na manya fiye da shekaru 10. Yana rage ingancin rayuwa. tsokoki masu alaka da shekaru Akwai wasu abubuwan da za a yi la'akari da su don hanawa ko ma juya yanayin, wanda aka sani da su

Abubuwan da ke haifar da sarcopeniaWasu daga cikin waɗannan sakamako ne na halitta na tsufa, amma wasu ana iya hana su. Abincin lafiya da motsa jiki na yau da kullun sarcopeniaZai iya juyar da cutar kuma yana ƙara tsawon rai da inganci.

Menene Sarcopenia?

sarcopeniada kumaci gaban tsoka degenerationYana da yanayin da rheumatoid arthritis ya zama ruwan dare a cikin mutanen da suka wuce shekaru 50.

Manya da suka wuce matsakaicin shekaru suna rasa kashi 3% na ƙarfin tsokarsu kowace shekara. Wannan yana iyakance ikonsu na yin ayyukan yau da kullun da yawa.

Abin takaici, idan aka kwatanta da mutane masu ƙarfin tsoka na yau da kullun, sarcopeniaBayyanawa ga fallasa yana rage tsawon rayuwa.

sarcopeniaYana faruwa ne sakamakon rashin daidaituwa tsakanin siginar haɓakar ƙwayoyin tsoka da siginonin tarwatsewa. Ana kiran tsarin haɓakar ƙwayoyin sel "anabolism" kuma ana kiran tsarin rushewar sel "catabolism".

Alal misali, hormones masu girma suna aiki tare da furotin-lalata enzymes don kiyaye tsokoki su tabbata ta hanyar sake zagayowar girma, damuwa, ko rauni, raguwa, da farfadowa.

Wannan sake zagayowar yana faruwa a kowane lokaci, kuma da zarar komai ya kasance cikin tsari, tsoka yana kiyaye ƙarfinsa akan lokaci. Amma a lokacin tsufa, jiki yana tsayayya da alamun girma na al'ada kuma yana canza ma'auni zuwa catabolism da asarar tsoka.

Menene Alamomin Sarcopenia?

sarcopenia Mutanen da ke fama da wannan cuta sukan fuskanci rauni kuma suna rasa ƙarfin hali. Wannan yana shafar ikonsu na yin ayyukan jiki. Ragewar aiki yana haifar da asarar yawan tsoka.

Menene Sanadin Sarcopenia?

sarcopeniaMafi sanannun dalilin cutar shine raguwar motsa jiki a lokacin rana. Duk da haka, wasu mutane da aiki salon rayuwa ganewar asali na sarcopenia za a iya sa. Domin ana iya samun wasu dalilai na ci gaban wannan cuta.

A cewar masu bincike sarcopeniaWasu dalilai sun haɗa da:

- Ragewar ƙwayoyin jijiya waɗanda ke aika sigina daga ƙwaƙwalwa don gaya wa tsokoki su motsa.

- Rage matakan hormone

- Rage ƙarfin jiki don canza furotin zuwa makamashi

Rashin cin isasshen adadin kuzari na yau da kullun da furotin don kula da yawan tsoka

Abubuwan Da Suke Sauƙaƙe Ciwon tsoka

tsufa sarcopeniaKodayake shine mafi yawan dalilin angina, wasu dalilai kuma na iya haifar da rashin daidaituwa tsakanin anabolism tsoka da catabolism.

Rashin aiki

Rashin aiki sarcopeniaYana daya daga cikin mafi karfi da ke haifar da cutar kuma yana haifar da asarar tsoka da sauri da raunana. Kwanciyar gado ko rashin aiki bayan rauni ko rashin lafiya yana haifar da ɓarnawar tsoka da sauri.

Lokaci na raguwar ayyuka na iya zama da'irar mugu. Ƙarfin tsoka yana raguwa; wannan yana haifar da gajiya kuma yana da wuya a koma ga al'ada.

Rashin abinci mai gina jiki

Abinci tare da ƙarancin adadin kuzari da furotin yana haifar da asarar nauyi da rage yawan ƙwayar tsoka. Abin baƙin ciki shine, ƙarancin kalori da ƙarancin furotin sun fi yawa tare da tsufa saboda sauye-sauye na dandano, matsalolin hakora, gumi da matsalolin haɗiye.

Masana kimiyya, sarcopeniaYana ba da shawarar cinye gram 25-30 na furotin a kowane abinci don taimakawa hana shingles.

kumburi

Bayan rauni ko rashin lafiya, kumburi yana sigina jiki don rushewa da sake gina ƙungiyoyin tantanin halitta da suka lalace.

Cututtuka na yau da kullun ko na dogon lokaci suna haifar da kumburi wanda ke rushe ma'auni na al'ada na ƙuduri da warkarwa wanda ke haifar da ɓarnawar tsoka.

Alal misali, a cikin binciken da aka yi a kan marasa lafiya tare da kumburi na dogon lokaci daga cututtuka na huhu na huhu (COPD), an ƙaddara cewa marasa lafiya sun rage yawan ƙwayar tsoka.

Misalan wasu cututtuka da ke haifar da kumburi na dogon lokaci sune cututtukan hanji mai kumburi irin su rheumatoid arthritis, cutar Crohn ko ulcerative colitis, lupus, vasculitis, ƙonawa mai tsanani da kuma tarin fuka kamar cututtuka na kullum.

Wani bincike na tsofaffin tsofaffi 11249 ya gano cewa matakan jini na furotin C-reactive, alamar kumburi, sarcopeniaYa gano cewa hakan ne ya jawo shi da karfi.

Matsanancin Damuwa

sarcopeniaHar ila yau, ya fi yawa a wasu yanayi na kiwon lafiya da ke sanya damuwa a jiki. Misali, a cikin mutanen da ke fama da ciwon hanta na yau da kullun kuma har zuwa kashi 20% na mutanen da ke fama da gazawar zuciya sarcopenia ana gani. A cikin cututtukan koda na yau da kullun, damuwa akan jiki da rage yawan aiki yana haifar da asarar tsoka.

Maganin ciwon daji da ciwon daji kuma suna sanya babban damuwa a jiki. sarcopenia halitta.

Yaya ake gano Sarcopenia?

Alamomin sarcopeniaya fara bayyana sakamakon raguwar ƙarfin tsoka. Alamun farko na sarcopeniaJin rauni a jiki da samun matsala ɗaga abubuwan da aka sani.

a cikin karatun sarcopeniaAna yin gwajin ƙarfin hannun hannu don taimakawa tantancewa

Ragewar iko kuma na iya bayyana ta wasu hanyoyi; Waɗannan sun haɗa da tafiya a hankali, gajiya da sauƙi, da rashin sha'awar kasancewa mai aiki.

Rage nauyi ba tare da gwadawa ba sarcopeniaZai iya zama alamar Duk da haka, waɗannan alamun kuma na iya faruwa a wasu yanayi na likita. Koyaya, idan an fallasa ku ga ɗaya ko fiye na waɗannan kuma ba za ku iya bayyana dalilin ba, yi magana da ƙwararrun kiwon lafiya.

Motsa jiki na iya juya sarcopenia

sarcopeniaHanya mafi ƙarfi don magance shingles shine kiyaye tsokoki aiki. Haɗuwa da motsa jiki na motsa jiki, horar da juriya, da horar da ma'auni na iya hanawa har ma da sake juyar da ɓatawar tsoka.

Yana ɗaukar aƙalla zaman horo biyu zuwa huɗu a kowane mako don samun waɗannan fa'idodin. Duk nau'ikan motsa jiki suna da fa'ida, amma wasu suna amfana fiye da sauran.

Ayyukan Juriya

Ayyukan juriya sun haɗa da ɗaga dumbbells, ja da juriya, ko motsa jiki da nauyi.

Lokacin yin motsa jiki na juriya, tashin hankali a cikin filayen tsoka yana haifar da alamun girma wanda ke haifar da ƙara ƙarfi. Har ila yau, motsa jiki na juriya yana ƙara tasirin haɓakar hormones masu haɓaka girma.

Waɗannan sigina duka suna taimakawa ƙwayoyin tsoka su girma da gyare-gyare ta hanyar samar da sabbin sunadaran sunadaran da kunna ƙwayoyin ƙwayoyin tsoka na musamman da ake kira “kwayoyin tauraron dan adam” waɗanda ke ƙarfafa tsokoki na yanzu.

Godiya ga wannan tsari, motsa jiki na juriya shine hanya mafi kai tsaye don ƙara yawan ƙwayar tsoka da kuma hana asararsa. Wani bincike na manya 65 masu shekaru 94 zuwa 57 ya nuna cewa yin motsa jiki na juriya sau uku a mako don makonni 12 yana ƙara ƙarfin tsoka.

Fitness

Ci gaba da motsa jiki wanda ke ɗaga bugun zuciya, gami da motsa jiki na motsa jiki da motsa jiki na juriya, shima sarcopeniaiya sarrafawa.

Jiyya na sarcopenia Yawancin nazarin motsa jiki na motsa jiki don rigakafi ko rigakafi kuma sun haɗa da juriya da motsa jiki a matsayin wani ɓangare na shirin motsa jiki na haɗuwa.

Wani bincike ya duba illar motsa jiki a cikin mata 50 da suka wuce shekaru 439. Binciken ya gano cewa yawan tsoka yana karuwa ta hanyar hawan keke, tsere ko tafiya kwana biyar a mako. Mata sun fara waɗannan ayyukan da mintuna 15 a rana kuma sun ƙaru zuwa mintuna 12 sama da watanni 45.

Tafiya

Tafiya, sarcopeniaYana iya hana ko ma ya juyar da mugunta kuma aiki ne da yawancin mutane za su iya yi kyauta a ko'ina.

Wani bincike da aka yi kan manya 65 ‘yan kasar Japan da suka haura shekaru 227 ya nuna cewa tsawon watanni shida na tafiya yana kara yawan tsoka, musamman ma wadanda ke da karancin tsoka.

Nisan da kowane ɗan takara ke tafiya ya bambanta, amma an ƙarfafa su don ƙara yawan nisan su na yau da kullun da 10% kowane wata.

A wani binciken na manya 60 da suka haura shekaru 879, suna tafiya da sauri sarcopenia an same shi da wuya.

Sarcopenia Jiyya na Halitta

Sarcopenia da Abinci

Idan adadin kuzari, furotin ko wasu bitamin da ma'adanai da kuke samu daga abinci ba su isa ba, haɗarin asarar tsoka yana ƙaruwa. Ko da kun sami isasshen waɗannan abubuwan gina jiki, yawan adadin wasu mahimman abubuwan gina jiki na iya haɓaka haɓakar tsoka, haɓaka fa'idodin motsa jiki.

Protein

Samun furotin ta hanyar abinci yana nuna alamar ginin kai tsaye da ƙarfafa ƙwayar tsoka. Yayin da mutane suka tsufa, tsokoki suna daɗaɗɗa ga waɗannan sigina, don haka ya zama dole don cinye karin furotin don ƙara haɓakar tsoka.

Wani bincike ya gano cewa ci gaban tsoka ya karu lokacin da maza 70 da suka wuce shekaru 33 suka ci abinci tare da akalla gram 35 na furotin.

Amino acid leucine yana da mahimmanci musamman don daidaita ci gaban tsoka. Wadancan tushen leucine sun haɗa da furotin whey, nama, kifi da ƙwai, da keɓance furotin soya.

Vitamin D

Rashin bitamin D sarcopeniahade da shi, amma ba a fahimci dalilin ba. Shan abubuwan da ake amfani da su na bitamin D na iya ƙara ƙarfin tsoka da rage haɗarin asarar tsoka.

Omega 3 Fatty Acids

komai shekarunka, omega 3 fatty acidIdan kun cinye shi ta hanyar abincin teku ko kari, ci gaban tsoka zai karu.

Wani bincike na mata 45 ya gano cewa hada gram 2 na man kifi na yau da kullun tare da horon juriya yana ƙara ƙarfin tsoka fiye da horon juriya ba tare da man kifi ba.

Wani ɓangare na wannan fa'idar shine saboda fa'idodin anti-mai kumburi na omega 3 fatty acids. Duk da haka, bincike kuma ya nuna cewa omega 3s na iya kara haɓakar tsoka kai tsaye.

Creatine

Creatine ƙaramin furotin ne da aka saba samarwa a cikin hanta. Ko da yake jiki yana samar da isashensa, creatine daga nama yana da amfani ga ci gaban tsoka. Duk da haka, ba tare da motsa jiki ba, creatine yana yiwuwa sarcopeniabaya shafar

Hormone Balance

Abubuwan Hormonal suna tasiri sosai akan ƙwayar tsoka. Don hana asarar tsoka daidaita hormones ta halitta Akwai hanyoyi da yawa.

Hormonal balance, musamman ga mata sarcopenia yana da tasiri kai tsaye An lura cewa aikin tsoka yana raguwa a lokacin postmenopausal lokacin da samar da hormone na ovarian ya ragu. Hormonal canje-canje da daidaituwa a cikin tsofaffin mata sarcopeniaana kuma tunanin taka rawa.

Kula da shan barasa

Shan barasa da yawa na iya raunana tsokoki na tsawon lokaci. Yin amfani da barasa da yawa yana rinjayar tsokoki, yana inganta lalacewarsa. 

Yawancin abubuwan shaye-shaye ba kawai adadin kuzari ba ne kawai amma suna lalata mahimman abubuwan gina jiki a cikin jiki. Barasa kuma yana haifar da kumburi, musamman idan aka sha da yawa. 

daina shan taba

Yana da alaƙa da mummunan halaye na rayuwa kamar shan taba, ƙarancin motsa jiki da ƙarancin abinci. Bugu da kari, shan taba kanta sarcopenia Wata dabi'a ce ta rayuwa wacce aka gano tana da alaƙa da ita

Bincike ya nuna cewa maza da mata masu shan taba sarcopenia aka samu ya fi karfin wucewa. 

A sakamakon haka;

yana nufin asarar ƙwayar tsoka sarcopenia, ya zama ruwan dare gama gari kuma yana rage ingancin rayuwa.

Yin amfani da isasshen adadin kuzari da furotin mai inganci na iya rage asarar tsoka. Omega 3 da creatine kari sarcopeniazai iya taimakawa wajen magance shi.

Duk da haka, motsa jiki sarcopeniaIta ce hanya mafi inganci don hanawa da juyawa