I-Sarcopenia: yintoni, indlela yokuchonga kunye nonyango

Umxholo

• Uyichonga njani isarcopenia
• Ungakuthintela njani ukulahleka kwemisipha
• Izinketho zonyango

I-Sarcopenia kukuphulukana nobunzima bemisipha, isiganeko esiqhelekileyo emva kweminyaka engama-50, ixesha apho kuncitshiswa kakhulu inani kunye nobungakanani bemicu eyenza izihlunu, ukunciphisa ukusebenza komzimba, kwaye ikakhulu ngenxa yokuncipha iihormone ezinje nge-estrogen kunye ne testosterone.

Iimpawu eziphambili zale meko zibandakanya ukuphelelwa ngamandla, ukulinganisela kunye nokusebenza komzimba ukwenza imisebenzi enjengokuhamba, ukunyuka izitepsi okanye ukuphuma ebhedini.

Ukufumana kwakhona izihlunu, kubalulekile ukunqanda ukungasebenzi kunye nokuziqhelanisa nokuzilolonga umzimba, ngamandla kunye noqeqesho lwe-aerobic, ukongeza kukutya okwaneleyo, kutyebile kwiiproteni kunye nezakha mzimba, ekukhethwa ukuba zibekho kwizinyama ezinamafutha, iimveliso zobisi kunye nemifuno, isoya, iilentile kunye nequinoa.

Uyichonga njani isarcopenia

Ukunqongophala kobunzima obucekeceke kubangela ubunzima obungenakubalwa kubomi babantu abadala, obuvela kancinci kancinci, njengokungalingani, ubunzima bokuhamba kunye nemisebenzi enjengokuthenga, ukucoca indlu, okanye nezinto ezisisiseko njengokuhlamba nokuphuma ebhedini .

Njengobunzima bemisipha, abantu abadala banomngcipheko ophezulu wokuwa, kwaye baqala ukubonisa isidingo sokuhamba ngenkxaso yomntu othile, induku okanye isitulo esinamavili, ukongeza ekubeni nentlungu engakumbi emzimbeni, ayibangelwa kukunxiba kuphela. amathambo kunye namalungu, kodwa nangenxa yokunqongophala kwezihlunu ukunceda ukuzinzisa amalungu omzimba.

Ungakuthintela njani ukulahleka kwemisipha

I-Atrophy kunye nokutshatyalaliswa kweeseli zemisipha yinkqubo yendalo, eyenzeka kubo bonke abantu abangaphezulu kweminyaka engama-30 abahlala bodwa, kwaye ukuba akukho nto iyenziwayo ukuyiphepha, utyekelo lokuba ngumntu osele ekhulile obuthathaka, enengxaki yemisebenzi yemihla ngemihla kunye ithambekele ngakumbi kwiintlungu emzimbeni.

Ukuthintela i-sarcopenia, kubaluleke kakhulu ukwamkela imikhwa efana ne:

• Ziqhelanise nemisebenzi yomzimba, zombini amandla emisipha kunye nokunyamezela, njengokuqeqesha ubunzima kunye neepilates, umzekelo, kunye neerobic, ngokuhamba nokubaleka, ukuphucula ukujikeleza kwegazi kunye nokusebenza komzimba.Jonga ukuba yeyiphi eyona mithambo ilungileyo yokuziqhelanisa nabantu abadala.
• Yiba nokutya okunotye kakhulu kwiiprotein, zikhona kwiinyama, amaqanda kunye neemveliso zobisi, ukukhuthaza ukukhula kwemisipha, ukongeza kwiicarbohydrate, amafutha kunye neekhalori ukunika amandla, ngezixa ezichanekileyo, ngokukhethekileyo zikhokelwa yingcali yezondlo. Fumanisa ukuba zeziphi ezona proteni zityebileyo zeprotheyini zokuphumeza ukutya.
• Kuphephe ukutshaya, ngenxa yokuba umdiza, ngaphandle kokutshintsha ukutya, uthintela ukujikeleza kwegazi kwaye unxilise iiseli zomzimba;
• Sela malunga ne-2 yeelitha zamanzi ngosuku, ukuhlala unamanzi ukuphucula ukujikeleza, isingqisho samathumbu, incasa kunye nempilo yeseli;
• Ziphephe iziselo ezinxilisayo, kuba lo mkhwa, ukongeza ekubeni negalelo ekudambiseni amanzi emzimbeni, kuphazamisa ukusebenza kwamalungu abalulekileyo omzimba, njengesibindi, ingqondo nentliziyo.

Kukwabaluleke kakhulu ukuba uhlale no gqirha jikelele okanye ugqirha wezonyango, ukwenzela ukuba kwenziwe iimviwo zesiqhelo kunye nokuchongwa kwezifo ezinokubangela ukulahleka kobunzima, njengesifo seswekile, i-hypothyroidism, isisu, isisu kunye nokunye okunxulumene noko. Ukuzikhusela, umzekelo.

Izinketho zonyango

Kumntu osele ephulukene nobunzima bemisipha, kubalulekile ukuba ibuyiselwe kwakamsinya, kuba ilahleko inkulu, kokukhona kuya kubakho ubunzima bokuphinda kuzalwe kwaye iimpawu ziba mandundu.

Ke, ukubuyisa izihlunu, kubaluleke kakhulu ukuba umntu alandele unyango olujolise ekufumaneni ubunzima obucekeceke, obukhokelwa ngugqirha wezonyango, kunye nabanye oochwephesha abanjengokondla, i-physiotherapist, ingcali kwezomsebenzi kunye notitshala,

• Uqeqesho lwamandla ngokusebenza komzimba kunye ne-physiotherapy;
• Ukulungiswa kwendlu ukwenza imisebenzi yemihla ngemihla kunye nokuzonwabisa ibelula;
• Uhlengahlengiso lwamayeza oko kunokonakalisa ukuthanda ukutya okanye kuncedise ekulahlekeni kwezihlunu;
• Unyango lwezifo kunye nolawulo ezinokuthintela ukusebenza komzimba kwabalupheleyo, njengesifo seswekile, ukutshintsha kwamathumbu okanye ukutya;
• Ukutya okune-protein. Ukongeza, ukuba ungumntu oswele amandla, kubalulekile ukuba ube nokutya okuneeekhalori ezininzi, ukhokelwe yingcali yezondlo. Jonga amashwamshwam atyebileyo aneeprotein ukwandisa ubunzima bemisipha;
• Amayeza kunye neehomoni, ezinje ngonyango lokutshintsha i-hormone okanye i-testosterone, ziboniswa kuphela kwezinye iimeko eziyimfuneko, phantsi kolawulo lwezonyango.

Ukusetyenziswa kwezongezo zeprotheyini kunokuba yimfuneko xa ukutya kungonelanga ukubuyisela inani leeproteni kunye neekhalori ezifunekayo kubantu abadala, ezihlala zisenzeka kwimeko yokunqongophala kokutya, ubunzima bokuginya, ukutya kwe-pasty okanye utshintsho ekufunxweni sisisu okanye amathumbu.

Ezinye zezona zincedisi zicetyiswayo kubantu abadala zithengiswa ezikhemesti okanye kwiivenkile ezinkulu, ezinje nge-Ensure, Nutren kunye neNutridrink, umzekelo, ezineenguqulelo ezineencasa okanye ngaphandle kwencasa, eziza kuthathwa njenge-snack okanye zixutywe kwiziselo nasekutyeni.