Iyini i-Sarcopenia, Kungani Kwenzeka? Izimpawu Nokwelashwa

i-sarcopenia, owaziwa nangokuthi ukumosha kwemisipha, yisimo esivamile esithinta i-50% yabantu abadala abangaphezu kweminyaka engama-10. Yehlisa izinga lempilo. ukumoshwa kwemisipha okuhlobene nobudala Kunamaphuzu athile okufanele acatshangelwe ukuze unqande noma uhlehlise isimo, esaziwa nangokuthi

Izinkinga ze-sarcopeniaEzinye zazo ziwumphumela wemvelo wokuguga, kodwa ezinye zingavinjelwa. Ukudla okunempilo nokuzivocavoca njalo i-sarcopeniaIngakwazi ukuhlehlisa lesi sifo futhi ikhulise isikhathi sokuphila kanye nekhwalithi.

Iyini i-Sarcopenia?

i-sarcopenia, futhiukuwohloka kwemisipha okuqhubekayoKuyisimo lapho isifo samathambo sivame kakhulu kubantu abangaphezu kweminyaka engama-50.

Abantu abadala abangaphezu kweminyaka ephakathi balahlekelwa u-3% wamandla emisipha unyaka ngamunye. Lokhu kunciphisa ikhono labo lokwenza imisebenzi eminingi evamile.

Ngeshwa, uma kuqhathaniswa nabantu abanamandla ajwayelekile emisipha, i-sarcopeniaUbude besikhathi sokuphila bufinyezwa kulabo abachayeka kukho.

i-sarcopeniaKubangelwa ukungalingani phakathi kwezimpawu zokukhula kwamaseli emisipha kanye nezimpawu zokuhlakazeka. Izinqubo zokukhula kwamaseli zibizwa ngokuthi "anabolism" futhi izinqubo zokuwohloka kwamaseli zibizwa ngokuthi "i-catabolism".

Isibonelo, ama-hormone okukhula asebenza nama-enzyme abhubhisa amaprotheni ukugcina imisipha izinzile ngomjikelezo wokukhula, ukucindezeleka, noma ukulimala, ukuwohloka, nokululama.

Lo mjikelezo uyenzeka ngaso sonke isikhathi, futhi uma konke sekuhlelekile, umsipha ugcina amandla awo ngokuhamba kwesikhathi. Kodwa ngesikhathi sokuguga, umzimba umelana nezimpawu ezivamile zokukhula futhi uguqule ibhalansi ibe yi-catabolism nokulahlekelwa kwemisipha.

Yiziphi Izimpawu ze-Sarcopenia?

i-sarcopenia Abantu abanalesi sifo bavame ukuba buthakathaka futhi balahlekelwe amandla abo. Lokhu kuthinta ikhono labo lokwenza imisebenzi yomzimba. Ukuncipha komsebenzi kuholela ekulahlekelweni okukhulu kwemisipha.

Yiziphi Izimbangela ze-Sarcopenia?

i-sarcopeniaIsizathu esaziwayo kakhulu salesi sifo ukwehla kokuzivocavoca umzimba emini. Nokho, abanye abantu abanendlela yokuphila esebenzayo ukuxilongwa kwe-sarcopenia ingafakwa. Ngoba kungase kube nezinye izizathu zokuthuthukiswa kwalesi sifo.

Ngokusho kwabacwaningi i-sarcopeniaEzinye izimbangela zihlanganisa:

- Ukuncipha kwamangqamuzana ezinzwa athumela izimpawu ezivela ebuchosheni ukutshela imisipha ukuthi inyakaze.

- Ukuncipha kwama-hormone

- Ukuncipha kwekhono lomzimba lokuguqula amaprotheni abe amandla

Ukungadli amakhalori anele nsuku zonke namaprotheni ukuze ulondoloze isisindo semisipha

Izinto Ezisheshisa Ukulahleka Kwemisipha

ukuguga i-sarcopeniaNakuba kuyimbangela evame kakhulu ye-angina, ezinye izici zingabangela ukungalingani phakathi kwe-muscle anabolism kanye ne-catabolism.

Ukungasebenzi

Ukungasebenzi i-sarcopeniaKungenye yezimbangela eziqine kakhulu zesifo futhi kuholela ekulahlekelweni kwemisipha ngokushesha kanye nokuba buthakathaka. Ukuphumula kombhede noma ukungasebenzi ngemva kokulimala noma ukugula kubangela ukuwohloka kwemisipha ngokushesha.

Izikhathi zomsebenzi oncishisiwe zingaba umbuthano ononya. Amandla emisipha ayancipha; lokhu kubangela ukukhathala futhi kwenza kube nzima ukubuyela emsebenzini ovamile.

Ukungondleki kahle

Ukudla okunama-calories anganele namaprotheni kubangela ukuncipha kwesisindo nokuncipha kwesisindo somzimba. Ngeshwa, ukudla okunekhalori ephansi kanye namaprotheni aphansi kuvame kakhulu ngokuguga ngenxa yezinguquko zokuzwa ukunambitheka, izinkinga zamazinyo, izinsini kanye nezinkinga zokugwinya.

Ososayensi, i-sarcopeniaItusa ukudla amagremu angama-25-30 wamaprotheni ekudleni ngakunye ukusiza ukuvimbela ama-shingles.

ukuvuvukala

Ngemuva kokulimala noma ukugula, ukuvuvukala kubonisa umzimba ukuthi udilize futhi wakhe kabusha amaqembu amaseli awonakele.

Izifo ezingapheli noma zesikhathi eside zibangela ukuvuvukala okuphazamisa ibhalansi evamile yokuxazulula nokuphulukiswa okuholela ekuwohlokeni kwemisipha.

Isibonelo, ocwaningweni ngeziguli ezinokuvuvukala okuhlala isikhathi eside kusuka ku-Cronic obstructive pulmonary disease (COPD), kunqunywe ukuthi iziguli zinesisindo somzimba wemisipha.

Izibonelo zezinye izifo ezibangela ukuvuvukala kwesikhathi eside isifo samathumbu esivuvukalayo njengesifo samathambo, isifo sikaCrohn noma i-ulcerative colitis, i-lupus, i-vasculitis, ukusha okukhulu kanye isifo sofuba njengezifo ezingamahlalakhona.

Ucwaningo lwabantu abadala asebekhulile abangu-11249 luthole ukuthi amazinga egazi e-C-reactive protein, uphawu lokuvuvukala, i-sarcopeniaUthole ukuthi icuphe ngodlame.

Ingcindezi Enzima

i-sarcopeniaKuvame kakhulu kwezinye izimo zezempilo ezibeka ingcindezi emzimbeni. Isibonelo, kubantu abanesifo sesibindi esingapheli futhi kuze kufike ku-20% yabantu abanesifo senhliziyo esingapheli i-sarcopenia iyabonakala. Esifweni sezinso esingamahlalakhona, ukucindezeleka emzimbeni nokuncipha komsebenzi kuholela ekuwohlokeni kwemisipha.

Ukwelashwa komdlavuza nomdlavuza nakho kubeka ingcindezi enkulu emzimbeni. i-sarcopenia kudala.

I-Sarcopenia Itholakala Kanjani?

Izimpawu ze-sarcopeniaiqala ukuvela ngenxa yokuncipha kwamandla emisipha. Izimpawu zokuqala ze-sarcopeniaUkuzizwa ubuthakathaka ngokomzimba nokuba nenkinga yokuphakamisa izinto ezijwayelekile.

ezifundweni i-sarcopeniaUkuhlolwa kwamandla okubamba ngesandla kuyenziwa ukusiza ukuxilonga

Amandla anciphile angabonakala nangezinye izindlela; Lokhu kuhlanganisa ukuhamba kancane, ukukhathala kalula, kanye nokungabi nandaba nokukhuthala.

Ukulahlekelwa isisindo ngaphandle kokuzama i-sarcopeniaKungaba uphawu Nokho, lezi zimpawu zingase zenzeke nakwezinye izimo zezokwelapha. Kodwa-ke, uma uke wachayeka kokukodwa noma ngaphezulu kwalokhu futhi ungakwazi ukuchaza ukuthi kungani, khuluma nochwepheshe bezempilo.

Ukuzivocavoca kungahlehlisa i-sarcopenia

i-sarcopeniaIndlela enamandla kakhulu yokulwa nama-shingles ukugcina imisipha isebenza. Inhlanganisela yokuzivocavoca kwe-aerobic, ukuqeqeshwa ukumelana, nokuqeqeshwa kokulinganisela kungavimbela futhi kubuyisele emuva ukuwohloka kwemisipha.

Kuthatha okungenani izikhathi zokuqeqesha ezimbili kuya kwezine ngeviki ukuze uzuze lezi zinzuzo. Zonke izinhlobo zokuzivocavoca zinenzuzo, kodwa ezinye zizuza kakhulu kunezinye.

Ukuzivocavoca Ukumelana

Ukuzivocavoca kokumelana kuhlanganisa ukuphakamisa ama-dumbbell, ukudonsa ngokumelene namabhande okumelana, noma ukuhambisa umzimba ngokumelene namandla adonsela phansi.

Lapho wenza umsebenzi wokumelana, ukungezwani emicu yemisipha kubangela izimpawu zokukhula eziholela ekwandiseni amandla. Ukuzivocavoca umzimba kukhulisa umphumela wamahomoni akhuthaza ukukhula.

Lezi zibonakaliso zombili zisiza amangqamuzana emisipha ukuba akhule futhi alungise ngokukhiqiza amaprotheni amasha futhi avule amangqamuzana akhethekile emisipha abizwa ngokuthi "amaseli e-satellite" aqinisa imisipha ekhona.

Ngenxa yale nqubo, ukuvivinya umzimba kokumelana kuyindlela eqondile yokwandisa isisindo semisipha nokuvimbela ukulahlekelwa kwayo. Ucwaningo lwabantu abadala be-65 abaneminyaka engu-94 kuya ku-57 lubonise ukuthi ukwenza umsebenzi wokumelana kathathu ngesonto amaviki angu-12 kwandisa amandla emisipha.

Ukufaneleka

Ukuvivinya umzimba okuqhubekayo okuphakamisa izinga lokushaya kwenhliziyo, okuhlanganisa ukuvivinya umzimba kwe-aerobic nokuzivocavoca okukhuthazela, nakho i-sarcopeniaangakwazi futhi ukulawula.

Ukwelashwa kwe-sarcopenia Iningi lezifundo zokuzivocavoca kwe-aerobic zokuvikela noma ukuvikela zibandakanya ukuvivinya umzimba nokuvumelana nezimo njengengxenye yohlelo lokuhlanganisa.

Olunye ucwaningo lwabheka imiphumela yokuzivocavoca kwe-aerobic kwabesifazane abangama-50 abangaphezu kweminyaka engama-439. Ucwaningo luthole ukuthi izicubu zomzimba zikhula ngokugibela ibhayisikili, ukugijima noma ukuhamba ngezinyawo izinsuku ezinhlanu ngesonto. Abesifazane baqale le misebenzi ngemizuzu eyi-15 ngosuku futhi bakhuphuka baba yimizuzu engama-12 ezinyangeni eziyi-45.

Hamba

Hamba, i-sarcopeniaKungavimbela noma kuhoxise ububi futhi kuwumsebenzi abantu abaningi abangawenza ngokukhululeka noma yikuphi.

Ucwaningo olwenziwa abantu abadala baseJapane abangu-65 abaneminyaka engaphezu kwengu-227 ubudala lwathola ukuthi izinyanga eziyisithupha zokuhamba zandisa imisipha, ikakhulukazi kulabo abanesisindo esincane semisipha.

Ibanga elihanjwe umhlanganyeli ngamunye lalihlukile, kodwa bakhuthazwa ukuthi banyuse isamba sebanga labo lansuku zonke ngo-10% inyanga ngayinye.

Kolunye ucwaningo lwabantu abadala abangama-60 abangaphezu kweminyaka engama-879, abahamba ngokushesha i-sarcopenia kutholakale ukuthi mancane amathuba.

I-Sarcopenia Natural Treatment

I-Sarcopenia kanye Nomsoco

Uma ama-calories, amaprotheni noma amanye amavithamini namaminerali owathola ekudleni enganele, ingozi yokulahleka kwemisipha iyanda. Ngisho noma uthola okwanele kwalezi zakhi, imithamo ephakeme yezakhi ezithile ezibalulekile zingakhuthaza ukukhula kwemisipha, kuthuthukise izinzuzo zokuzivocavoca.

amaprotheni

Ukungena kwamaprotheni ngokudla kubonisa ukwakhiwa okuqondile nokuqiniswa kwezicubu zemisipha. Njengoba abantu bekhula, imisipha yabo iba namandla okumelana nalezi zimpawu, ngakho-ke kuyadingeka ukudla amaprotheni amaningi ukuze kwandiswe ukukhula kwemisipha.

Olunye ucwaningo lwathola ukuthi ukukhula kwemisipha kwanda lapho amadoda angu-70 angaphezu kweminyaka engu-33 edla ukudla okungenani amagremu angu-35 amaprotheni.

I-amino acid leucine ibaluleke kakhulu ekulawuleni ukukhula kwemisipha. Imithombo ecebile ye-leucine ihlanganisa amaprotheni e-whey, inyama, inhlanzi namaqanda, kanye ne-soy protein isolate.

Ivithamini D

Ukuntuleka kwe-Vitamin D i-sarcopeniaehlotshaniswa nayo, kodwa imbangela ayiqondakali ngokugcwele. Ukuthatha izithako ze-vitamin D kungandisa amandla emisipha futhi kunciphise ingozi yokulahlekelwa kwemisipha.

I-Omega 3 Fatty Acids

kungakhathaliseki ukuthi uneminyaka emingaki, i-omega 3 fatty acidsUma udla ngokudla kwasolwandle noma izithasiselo, ukukhula kwemisipha yakho kuzokhula.

Ucwaningo lwabesifazane be-45 bathola ukuthi ukuhlanganisa i-2-gram nsuku zonke kawoyela wezinhlanzi nokuqeqeshwa kokumelana kwandisa amandla emisipha ngaphezu kokuqeqeshwa kokumelana ngaphandle kwamafutha ezinhlanzi.

Ingxenye yale nzuzo ingenxa yezinzuzo zokulwa nokuvuvukala kwe-omega 3 fatty acids. Kodwa-ke, ucwaningo luphinde luveze ukuthi i-omega 3s ingashukumisa ngokuqondile ukukhula kwemisipha.

I-Creatine

I-Creatine iyiphrotheni encane evame ukukhiqizwa esibindini. Nakuba umzimba ukhiqiza eyanele, i-creatine evela enyameni izuzisa kakhulu ukukhula kwemisipha. Kodwa-ke, ngaphandle kokuzivocavoca, i-creatine kungenzeka i-sarcopeniaakuphazamisi i

I-Hormone Balance

Izici ze-Hormonal zithinta kakhulu isisindo semisipha. Ukuvimbela ukulahleka kwemisipha ukulinganisa amahomoni ngokwemvelo Ziningi izindlela.

Ibhalansi ye-Hormonal, ikakhulukazi kwabesifazane i-sarcopenia inomphumela oqondile ku Kuyaphawuleka ukuthi ukusebenza kwemisipha kuyawohloka esikhathini se-postmenopausal lapho ukukhiqizwa kwamahomoni e-ovarian kuncipha. Ukushintsha kwama-hormone nokulinganisela kwabesifazane asebekhulile i-sarcopeniakucatshangwa ukuthi kunendima ethile.

Qaphela ukuphuza utshwala

Ukuphuza utshwala ngokweqile kungenza imisipha ibe buthaka ngokuhamba kwesikhathi. Ukusetshenziswa ngokweqile kotshwala kuthinta kabi imisipha, kuthuthukisa ukulimala kwayo. 

Uphuzo oludakayo oluningi aluwona nje ama-calorie angenalutho kodwa futhi lubhubhisa izakhi ezibalulekile emzimbeni. Utshwala bubuye bube nomthelela ekuvuvukeni, ikakhulukazi uma buphuzwa ngobuningi. 

yeka ukubhema

Kuhlotshaniswa nemikhuba yendlela yokuphila engeyinhle njengokubhema, ukungawuvivinyi umzimba umzimba kanye nokudla okonakalayo. Ngaphezu kwalokho, ukubhema ngokwakho i-sarcopenia Kungomunye umkhuba wendlela yokuphila okutholakale ukuthi uhlotshaniswa nawo

Ucwaningo luye lwabonisa ukuthi amadoda nabesifazane ababhemayo i-sarcopenia kutholakale ukuthi kungenzeka ukuthi udlule. 

Ngenxa yalokho;

kusho ukulahlekelwa kwemisipha i-sarcopenia, kuvame kakhulu ngokuya ngeminyaka futhi kunciphisa izinga lempilo.

Ukudla amakholori anele kanye namaprotheni ekhwalithi ephezulu kunganciphisa ukulahleka kwemisipha. I-Omega 3 kanye ne-creatine supplements i-sarcopeniakungasiza ukulwa nakho.

Nokho, vivinya umzimba i-sarcopeniaKuyindlela ephumelela kakhulu yokuvimbela nokuhlehla