Yintoni iSarcopenia, Kutheni Iyenzeka? Iimpawu kunye noNyango

i-sarcopenia, eyaziwa ngokuba yi-muscle i-wast, yimeko eqhelekileyo echaphazela i-50% yabantu abadala abangaphezu kweminyaka engama-10. Inciphisa umgangatho wobomi. ukumoshakala kwezihlunu ezinxulumene nobudala Kukho iingongoma ekufuneka ziqwalaselwe ukuze uthintele okanye ubuye umva imeko, ekwabizwa ngokuba yi

Iimbangela ze-sarcopeniaEzinye zezi ziziphumo zendalo zokwaluphala, kodwa ezinye zinokuthintelwa. Ukutya okunempilo kunye nokuzilolonga rhoqo i-sarcopeniaInokuguqula isifo kwaye inyuse ixesha lokuphila kunye nomgangatho.

Yintoni iSarcopenia?

i-sarcopenia, kwayeukwehla kwezihlunu okuqhubekayoYimeko apho i-rheumatoid arthritis iba yinto eqhelekileyo kubantu abangaphezu kweminyaka engama-50.

Abantu abadala abangaphezu kweminyaka ephakathi balahlekelwa yi-3% yamandla emisipha yabo ngonyaka. Oku kunciphisa amandla abo okwenza imisebenzi emininzi yesiqhelo.

Ngelishwa, xa kuthelekiswa nabantu abanamandla aqhelekileyo emisipha, i-sarcopeniaUkuba sesichengeni kukwenza bufutshane ubomi obulindelekileyo.

i-sarcopeniaKubangelwa ukungalingani phakathi kweempawu zokukhula kweeseli ze-muscle kunye neempawu zokuhlukana. Iinkqubo zokukhula kweeseli zibizwa ngokuba yi "anabolism" kwaye iinkqubo zokuqhekeka kweeseli zibizwa ngokuba yi "catabolism".

Ngokomzekelo, amahomoni okukhula asebenza kunye ne-protein-etshabalalisa i-enzymes ukugcina izihlunu zizinzile ngomjikelezo wokukhula, uxinzelelo, okanye ukulimala, ukuphuka, kunye nokubuyisela.

Lo mjikelo uyenzeka ngalo lonke ixesha, kwaye emva kokuba yonke into ilungile, imisipha igcina amandla ayo ngokuhamba kwexesha. Kodwa ngexesha lokuguga, umzimba uyaxhathisa imiqondiso yokukhula eqhelekileyo kwaye utshintshe ibhalansi ukuya kwi-catabolism kunye nokulahleka kwemisipha.

Ziziphi iimpawu zeSarcopenia?

i-sarcopenia Abantu abanesi sifo badla ngokuba buthathaka kwaye baphelelwe ngamandla. Oku kuchaphazela amandla abo okwenza imisebenzi yomzimba. Ukuncipha komsebenzi kukhokelela ekulahlekeni okukhulu kwemisipha.

Ziziphi izizathu zeSarcopenia?

i-sarcopeniaIsizathu esaziwayo kakhulu sesi sifo kukwehla komsebenzi womzimba emini. Nangona kunjalo, abanye abantu abaphila ubomi obusebenzayo ukuxilongwa kwe-sarcopenia inokubekwa. Ngenxa yokuba kunokubakho ezinye izizathu zokuphuhliswa kwesi sifo.

Ngokutsho kwabaphandi i-sarcopeniaAbanye oonobangela baquka:

- Ukuncipha kweeseli zemithambo-luvo ezithumela imiqondiso esuka ebuchotsheni ukuxelela izihlunu ukuba zihambe.

- Ukunciphisa amanqanaba e-hormone

- Ukunciphisa amandla omzimba okuguqula iiprotheyini zibe amandla

Ukungadli iikhalori zemihla ngemihla kunye neprotheni eyaneleyo yokugcina ubunzima bemisipha

Izinto Ezenza Isantya Sokulahleka Kwezihlunu

ukuguga i-sarcopeniaNangona sesona sizathu siqhelekileyo se-angina, ezinye izinto zinokubangela ukungalingani phakathi kwe-muscle anabolism kunye ne-catabolism.

Ukungasebenzi

Ukungasebenzi i-sarcopeniaNgenye yezona zinto zinamandla ezibangela isifo kwaye zikhokelela ekulahlekeni kwemisipha ngokukhawuleza kunye nobuthathaka. Ukuphumla kombhede okanye ukungasebenzi emva kokulimala okanye ukugula kubangela ukuchithwa kwemisipha ngokukhawuleza.

Amaxesha omsebenzi oncitshisiweyo anokuba isangqa esibi. Amandla emisipha ayancipha; oku kubangela ukudinwa kwaye kwenza kube nzima ukubuyela kumsebenzi wesiqhelo.

Ukungondleki

Ukutya kunye neekhalori ezingonelanga kunye neprotheni kubangela ukulahleka kwesisindo kunye nokunciphisa ubunzima bemisipha. Ngelishwa, i-calorie ephantsi kunye ne-low-protein yokutya ixhaphake ngokuguga ngenxa yokutshintsha kwemvakalelo yokunambitha, iingxaki zamazinyo, iintsini kunye neengxaki zokugwinya.

Izazinzulu, i-sarcopeniaKucetyiswa ukuba kusetyenziswe i-25-30 grams yeprotheyini kwisidlo ngasinye ukunceda ukukhusela i-shingles.

ukudumba

Emva kokulimala okanye ukugula, ukuvuvukala kubonisa umzimba ukuba udilize kwaye uphinde wakhe amaqela eeseli ezonakalisiweyo.

Izifo ezingapheliyo okanye ezihlala ixesha elide zibangela ukuvuvukala okuphazamisa ibhalansi eqhelekileyo yesisombululo kunye nokuphilisa okukhokelela ekudakaleni kwemisipha.

Ngokomzekelo, kuphononongo kwizigulane ezinokuvuvukala kwexesha elide kwi-Cronic obstructive pulmonary disease (COPD), kwagqitywa ukuba izigulane zineentlungu ezisezantsi.

Imizekelo yezinye izifo ezibangela ukudumba kwexesha elide zizifo zamathumbu ezidumbayo ezifana ne-rheumatoid arthritis, isifo sikaCrohn okanye i-ulcerative colitis, i-lupus, i-vasculitis, ukutshisa okukhulu kunye isifo sephepha ezifana nosulelo olungapheliyo.

Uphononongo lwabantu abadala be-11249 bafumanisa ukuba amanqanaba egazi leprotheyini ye-C-reactive, uphawu lokuvuvukala, i-sarcopeniaWafumanisa ukuba wawuxhokonxa ngogonyamelo.

Uxinzelelo olukhulu

i-sarcopeniaKwakhona kuxhaphake ngakumbi kwezinye iimeko zempilo ezibeka uxinzelelo emzimbeni. Ngokomzekelo, kubantu abanesifo esingapheliyo sesibindi kunye ne-20% yabantu abanesifo senhliziyo esingapheliyo i-sarcopenia ibonwa. Kwisifo sezintso esinganyangekiyo, uxinzelelo emzimbeni kunye nokuncipha komsebenzi kukhokelela ekudakaleni kwezihlunu.

Umhlaza kunye nonyango lomhlaza nazo zibeka uxinzelelo olukhulu emzimbeni. i-sarcopenia iyadala.

Ifunyaniswa njani iSarcopenia?

Iimpawu ze-sarcopeniaiqala ukubonakala ngenxa yokuncipha kwamandla emisipha. Iimpawu zokuqala ze-sarcopeniaUkuziva ubuthathaka emzimbeni kwaye unengxaki yokuphakamisa izinto eziqhelekileyo.

kwizifundo i-sarcopeniaUvavanyo lwamandla okubamba ngesandla lwenziwa ukunceda ukuxilonga

Ukuncipha kwamandla kunokubonakala nangezinye iindlela; Oku kuquka ukuhamba kancinci, ukudinwa ngokulula, kunye nokungabi namdla wokusebenza.

Ukunciphisa umzimba ngaphandle kokuzama i-sarcopeniaInokuba luphawu lwe Nangona kunjalo, ezi zibonakaliso zingenzeka nakwezinye iimeko zonyango. Nangona kunjalo, ukuba ujongene nenye okanye ngaphezulu kwezi kwaye awukwazi ukucacisa ukuba kutheni, thetha nengcali yezempilo.

Ukuzivocavoca kunokubuyisela umva i-sarcopenia

i-sarcopeniaEyona ndlela inamandla yokulwa neeshingles kukugcina izihlunu zisebenza. Ukudityaniswa komthambo we-aerobic, uqeqesho lokuxhathisa, kunye noqeqesho lokulinganisela kunokuthintela kunye nokubuyisela umva ukonakala kwezihlunu.

Kuthatha ubuncinane iiseshoni zoqeqesho ezimbini ukuya kwezine ngeveki ukufumana ezi nzuzo. Zonke iintlobo zokuzilolonga ziyingenelo, kodwa ezinye ziyingenelo ngakumbi kunezinye.

Ukuxhathisa Imithambo

Imithambo yokuxhathisa ibandakanya ukuphakamisa iidumbbells, ukutsalela ngokuchasene namabhanti okumelana, okanye ukuhambisa umzimba ngokuchasene nomxhuzulane.

Xa usenza umthambo wokuchasana, ukunyanzeliswa kwimicu ye-muscle kubangela iimpawu zokukhula ezikhokelela ekwandiseni amandla. Umthambo wokuchasa nawo unyusa isiphumo sehomoni ezikhuthaza ukukhula.

Ezi zibonakaliso zombini zinceda iiseli ze-muscle zikhule kwaye zilungiswe ngokuvelisa iiprotheni ezintsha kunye nokuguqula iiseli ze-muscle ezikhethekileyo ezibizwa ngokuba "iiseli zesathelayithi" ezomeleza izihlunu ezikhoyo.

Ndiyabulela kule nkqubo, ukuxhathisa umthambo yeyona ndlela ichanekileyo yokwandisa ubunzima bemisipha kunye nokuthintela ukulahleka kwayo. Uphononongo lwabantu abadala be-65 abaneminyaka eyi-94 ukuya kwi-57 lubonise ukuba ukwenza umthambo wokuxhathisa kathathu ngeveki kwiiveki ze-12 kwandisa amandla emisipha.

ukuphila qete

Ukuzilolonga okuqhubekayo okuphakamisa izinga lokubetha kwentliziyo, kubandakanywa umthambo we-aerobic kunye nemithambo yokunyamezela, nayo i-sarcopeniainokulawula.

Unyango lwe-sarcopenia Uninzi lwezifundo zomthambo we-aerobic wokuthintela okanye wothintelo zikwabandakanya ukuxhathisa kunye nokuguquguquka kwemithambo njengenxalenye yenkqubo yokudibanisa umthambo.

Olunye uphononongo lujonge iziphumo zokuzilolonga kwe-aerobic kwabasetyhini abangama-50 ngaphezulu kweminyaka engama-439. Uphononongo lufumanise ukuba ubunzima bezihlunu buyanda ngokuhamba ngebhayisikile, ukubaleka okanye ukuhamba ngeentsuku ezintlanu ngeveki. Abasetyhini baqala le misebenzi ngemizuzu eyi-15 ngosuku kwaye banda ukuya kwimizuzu engama-12 kwiinyanga ezili-45.

Hamba

Hamba, i-sarcopeniaInokuthintela okanye ibuyise ubungendawo kwaye ngumsebenzi abantu abaninzi abanokuthi bawenze ngokukhululekileyo naphi na.

Uphononongo lwabantu abadala baseJapan abangama-65 abangaphezu kweminyaka engama-227 bafumanisa ukuba iinyanga ezintandathu zokuhamba zonyusa ubunzima bezihlunu, ngakumbi kwabo banobunzima obuphantsi.

Umgama ohanjwe ngumthathi-nxaxheba ngamnye wahlukile, kodwa bakhuthazwa ukuba bawunyuse umgama wabo wemihla ngemihla uwonke nge-10% ngenyanga nganye.

Kolunye uphando lwabantu abadala be-60 abangaphezu kweminyaka engama-879, abahamba ngokukhawuleza i-sarcopenia kufumaniseke ukuba mancinane amathuba.

Sarcopenia Unyango lweNdalo

I-Sarcopenia kunye neZondlo

Ukuba iikhalori, iiprotheni okanye ezinye iivithamini kunye neeminerali ozifumana ekutyeni azonelanga, ingozi yokulahleka kwemisipha iyanda. Nokuba ufumana ngokwaneleyo kwezi zondlo, iidosi eziphezulu zezondlo ezibalulekileyo zinokukhuthaza ukukhula kwezihlunu, ziphucule izibonelelo zokuzilolonga.

protein

Ukufakwa kweeprotheyini ngokutya kubonisa ukwakhiwa ngokuthe ngqo kunye nokuqiniswa kwezicubu zomzimba. Njengoko abantu bekhula, izihlunu zabo ziba namandla ngakumbi kule miqondiso, ngoko ke kuyimfuneko ukusebenzisa iprotheni eninzi ukwandisa ukukhula kwemisipha.

Olunye uphando lufumene ukuba ukukhula kwemisipha kwanda xa amadoda angama-70 angaphezu kweminyaka eyi-33 edla isidlo kunye ne-35 grams yeprotheni.

I-amino acid leucine ibaluleke kakhulu kulawulo lokukhula kwezihlunu. Imithombo etyebileyo ye-leucine ibandakanya iprotein ye-whey, inyama, intlanzi kunye namaqanda, kunye ne-soy protein isolate.

Ivithamin D

Ukunqongophala kweVithamini D i-sarcopeniaenxulumene nayo, kodwa unobangela awuqondwa ngokupheleleyo. Ukuthatha izongezelelo ze-vitamin D kunokunyusa amandla emisipha kunye nokunciphisa umngcipheko wokulahleka kwemisipha.

Omega 3 Fatty Acids

nokuba ungakanani na, omega 3 fatty acidsUkuba uyayisebenzisa ngokutya kwaselwandle okanye izongezo, ukukhula kwemisipha yakho kuya kwanda.

Uphononongo lwabafazi be-45 bafumanisa ukuba ukudibanisa i-2-gram yemihla ngemihla ye-oyile yentlanzi kunye nokuqeqeshwa kokuxhatshazwa kwandisa amandla emisipha ngaphezu koqeqesho lokumelana ngaphandle kweoli yeentlanzi.

Inxalenye yale nzuzo ibangelwa kwiinzuzo ezichasayo ze-omega 3 fatty acids. Nangona kunjalo, uphando lukwachaza ukuba i-omega 3s inokukhuthaza ngokuthe ngqo ukukhula kwemisipha.

I-Creatine

I-Creatine yiprotheyini encinci eqhele ukuveliswa esibindini. Nangona umzimba uvelisa okwaneleyo, i-creatine evela enyameni inceda ekukhuleni kwezihlunu. Nangona kunjalo, ngaphandle kokuzivocavoca, i-creatine inokwenzeka i-sarcopeniaayichaphazeli i

IHormone Balance

Izinto zeHormonal zichaphazela kakhulu ubunzima bemisipha. Ukuthintela ukulahleka kwemisipha ukulinganisa amahomoni ngokwemvelo Zininzi iindlela.

Ukulinganisela kweHormonal, ngakumbi kubasetyhini i-sarcopenia inefuthe elithe ngqo kwi Kuyaphawuleka ukuba ukusebenza kwe-muscle kuyancipha kwixesha le-postmenopausal xa ukuveliswa kwehomoni ye-ovari kuncipha. Utshintsho lweHormonal kunye nokulinganisela kubasetyhini abadala i-sarcopeniakucingelwa ukuba idlala indima.

Qaphela ukusela utywala

Ukusela kakhulu utywala kunokuzenza buthathaka izihlunu ekuhambeni kwexesha. Ukusetyenziswa kotywala ngokugqithiseleyo kuchaphazela kakhulu izihlunu, kukhuthaza umonakalo wayo. 

Uninzi lweziselo ezinxilisayo azikho kuphela iikhalori ezingenanto kodwa zikwatshabalalisa izondlo ezibalulekileyo emzimbeni. Utywala bukwanegalelo ekudumbeni, ngakumbi xa busetyenziswe ngobuninzi. 

yeka ukutshaya

Inxulunyaniswa nemikhwa engalunganga yokuphila efana nokutshaya, ukwenza umsebenzi ophantsi womzimba kunye nokutya okungekho mthethweni. Ukongeza, ukutshaya ngokwayo i-sarcopenia Ngomnye umkhwa wokuphila oye wafunyaniswa unxulunyaniswa nawo

Uphando lubonise ukuba amadoda nabafazi abatshayayo i-sarcopenia kufunyaniswe ukuba kunokwenzeka ukuba uphumelele. 

Ngenxa yoko;

kuthetha ukulahleka kwemisipha i-sarcopenia, iba yinto eqhelekileyo kwiminyaka yobudala kwaye inciphisa umgangatho wobomi.

Ukutya iikhalori ezaneleyo kunye neprotheyini ekumgangatho ophezulu kunokucothisa ukulahleka kwemisipha. I-Omega 3 kunye ne-creatine supplements i-sarcopeniainokunceda ukulwa nayo.

Nangona kunjalo, yenza umthambo i-sarcopeniaYeyona ndlela isebenzayo yokuthintela kunye nokubuyisela umva