Ungayilwa njani iSarcopenia (Ukuphulukana neMisipha ngenxa yokuguga)

Umxholo

• Yintoni iSarcopenia?
• Izinto ezine ezikhawulezisa ukuphulukana neMisipha
• 1. Ukungahambi, kubandakanya iNdlela yokuPhila
• 2. Ukutya okungalinganiyo
• 3. Ukudumba
• 4. Uxinzelelo olukhulu
• Uxelela njani ukuba uneSarcopenia
• Ukuzivocavoca kunokuguqula iSarcopenia
• 1. Uqeqesho lokumelana
• 2. Uqeqesho lwezempilo
• 3. Ukuhamba
• Izondlo ezine ezilwa neSarcopenia
• 1. Iiprotheni
• 2. Uvithamini D
• 3. I-Omega-3 Fatty Acids
• 4. Yila
• Umgca osezantsi

ISarcopenia, ekwabizwa ngokuba kukuphulukana nemisipha, yimeko eqhelekileyo echaphazela iipesenti ezilishumi zabantu abadala abangaphezulu kweminyaka engama-50 ubudala.

Ngelixa kunokunciphisa ukulindeleka kobomi kunye nomgangatho wobomi, kukho amanyathelo onokuwathatha ukuthintela kunye nokuguqula imeko.

Nangona ezinye zezinto ezibangela isarcopenia ziziphumo zendalo zokuguga, ezinye zinokuthintelwa. Ngapha koko, ukutya okusempilweni kunye nokuzilolonga rhoqo kunokuguqula isarcopenia, kwandise ixesha lokuphila kunye nomgangatho wobomi.

Eli nqaku lichaza ukuba yintoni ebangela i-sarcopenia, kwaye idwelise iindlela ezininzi zokulwa nayo.

Yintoni iSarcopenia?

ISarcopenia ngokoqobo ithetha "ukungabikho kwenyama." Yimeko yokuwohloka kwemisipha okuhambelana nobudala esiba yinto eqhelekileyo kubantu abangaphezulu kweminyaka engama-50.

Emva kweminyaka ephakathi, abantu abadala baphulukana ne-3% yamandla emisipha yabo minyaka le, ngokomndilili. Oku kuthintela amandla abo okwenza imisebenzi yesiqhelo (1,,).

Ngelishwa, i-sarcopenia ikwanciphisa ixesha lokuphila kwabo ibachaphazelayo, xa kuthelekiswa nabantu abanamandla esiqhelo emisipha (,).

ISarcopenia ibangelwa kukungalingani phakathi kweempawu zokukhula kweseli yemisipha kunye neempawu zetaardown. Iinkqubo zokukhula kweseli zibizwa ngokuba yi "anabolism," kwaye iinkqubo zokuhla kweeseli zibizwa ngokuba yi "catabolism" ().

Umzekelo, ukukhula kwehomoni kusebenza kunye neeproteni-ezitshabalalisa ii-enzymes ukugcina izihlunu zizinzile kumjikelo wokukhula, uxinzelelo okanye ukwenzakala, ukutshatyalaliswa kunye nokuphilisa.

Lo mjikelo uhlala usenzeka, kwaye xa izinto zilinganisile, umsipha ugcina amandla awo ngokuhamba kwexesha.

Nangona kunjalo, ngexesha lokuguga, umzimba uyamelana neempawu eziqhelekileyo zokukhula, uthabathe ibhalansi kwi-catabolism kunye nelahleko yemisipha (1, 7).

Umzimba wakho ugcina imiqondiso yokukhula kunye neenyembezi kulungelelwano. Njengoko uneminyaka yobudala, umzimba wakho unqabile kwiimpawu zokukhula, okubangela ukulahleka kwemisipha.

Izinto ezine ezikhawulezisa ukuphulukana neMisipha

Nangona ukuguga kungoyena nobangela uqhelekileyo we-sarcopenia, ezinye izinto zinokubangela ukungalingani phakathi kwe-anabolism yemisipha kunye ne-catabolism.

1. Ukungahambi, kubandakanya iNdlela yokuPhila

Ukusetyenziswa gwenxa kwezihlunu yenye yezona zinto zibangela ukuba sarcopenia, kukhokelela ekulahlekeni kwezihlunu ngokukhawuleza kunye nokwanda kobuthathaka ().

Ukuphumla ebhedini okanye ukungakwazi ukuhamba emva kokwenzakala okanye ukugula kukhokelela ekuphulukaneni msinya nesihlunu ().

Nangona kungathandeki kangako, iiveki ezimbini ukuya kwezintathu zokuncipha kokuhamba kunye neminye imisebenzi yesiqhelo ikwanele ukunciphisa ubunzima bemisipha kunye namandla ().

Amaxesha okwehla komsebenzi anokuba ngumjikelo ombi. Amandla emisipha ayancipha, kukhokelela ekukhathaleni okukhulu kunye nokwenza kube nzima ukubuyela kwimisebenzi yesiqhelo.

2. Ukutya okungalinganiyo

Ukutya okubonelela ngeekhalori ezingonelanga kunye neeprotein kubangela ukunciphisa umzimba kunye nokunciphisa ubunzima bemisipha.

Ngelishwa, ukutya okuneekhalori ezisezantsi kunye neeprotein ezisezantsi kuya kuqheleke ngakumbi ekugugeni, ngenxa yotshintsho kwindlela yokunambitha, iingxaki zamazinyo, iintsini kunye nokuginya, okanye ubunzima bokuthenga nokupheka.

Ukunceda ukuthintela i-sarcopenia, oososayensi bacebisa ukuba basebenzise i-25-30 yeeprotheyini kwisidlo ngasinye ().

3. Ukudumba

Emva kokulimala okanye ukugula, ukudumba kuthumela imiqondiso emzimbeni ukuba idilize kwaye iphinde yakhe amaqela owonakeleyo eeseli.

Izifo ezinganyangekiyo okanye zexesha elide zinokubangela ukudumba okuphazamisa ibhalansi yesiqhelo yonyango kunye nokuphilisa, okukhokelela ekuphulukaneni nemisipha.

Umzekelo, uphononongo lwezigulana ezinexesha elide ukudumba okubangelwa sisifo esinganyangekiyo semiphunga (COPD) ekwabonisa ukuba izigulana zinciphisile ubunzima bemisipha (11).

Imizekelo yezinye izifo ezibangela ukudumba kwexesha elide kubandakanya i-rheumatoid arthritis, izifo zesisu ezivuthayo ezifana nesifo sikaCrohn okanye isifo sezilonda, i-lupus, i-vasculitis, ukutsha kakhulu kunye nosulelo olungapheliyo njengesifo sephepha.

Isifundo sabantu abadala abayi-11,249 bafumanisa ukuba amanqanaba egazi eprotein esebenzayo yeC, isibonakaliso sokuvuvukala, aqikelele kwangaphambili i-sarcopenia ().

4. Uxinzelelo olukhulu

ISarcopenia ikwaxhaphake kakhulu kwezinye iimeko zempilo ezonyusa uxinzelelo emzimbeni.

Umzekelo, abantu abanesifo esinganyangekiyo sesibindi, ukuya kuthi ga kwiipesenti ezingama-20 zabantu abanesifo sentliziyo esingapheliyo, amava esarcopenia (,).

Kwisifo sezintso esinganyangekiyo, uxinzelelo emzimbeni kunye nokwehla kwemisebenzi kukhokelela ekuphulukaneni nemisipha ().

Unyango lomhlaza kunye nomhlaza ubeka uxinzelelo olukhulu emzimbeni, kukhokelela kwisarcopenia ().

Ukongeza ekwaluphaleni, i-sarcopenia ikhawuleziswa ngumzimba ophantsi, ukungabikho kwekhalori kunye nokutya, ukuvuvukala kunye noxinzelelo.

Uxelela njani ukuba uneSarcopenia

Iimpawu ze-sarcopenia ziziphumo zokuncipha kwamandla emisipha.

Iimpawu zokuqala ze-sarcopenia zibandakanya ukuziva ubuthathaka emzimbeni ekuhambeni kwexesha, kunye nokuba nobunzima ngakumbi kunesiqhelo nokuphakamisa izinto eziqhelekileyo ().

Uvavanyo lokuqinisa isandla lusetyenzisiwe ukunceda ukufumanisa i-sarcopenia kwizifundo, kwaye inokusetyenziswa kwezinye iikliniki ().

Ukwehla kwamandla kungazibonakalisa nangezinye iindlela, kubandakanya ukuhamba kancinci, ukudinwa ngokulula kunye nokuba nomdla omncinci ekusebenzeni ().

Ukuphulukana nobunzima ngaphandle kokuzama kunokuba ngumqondiso wesarcopenia ().

Nangona kunjalo, le miqondiso iyakwenzeka nakwezinye iimeko zonyango. Kodwa ukuba uhlangabezana nenye okanye ezingaphezulu kwezi kwaye awunakucacisa ukuba kutheni, thetha nengcali yezempilo.

Ukuphela kwamandla okanye amandla kunye nokuphulukana nobunzima obungenanjongo yimiqondiso yezifo ezininzi, kubandakanya i-sarcopenia. Ukuba ufumana enye yezi ngaphandle kwesizathu esivakalayo, thetha nogqirha wakho.

Ukuzivocavoca kunokuguqula iSarcopenia

Eyona ndlela yomeleleyo yokulwa nesarcopenia kukugcina izihlunu zakho zisebenza ().

Ukudityaniswa kokuzivocavoca i-aerobic, uqeqesho lokuxhathisa kunye noqeqesho lokulinganisela kunokuthintela kunye nokuguqula kwakhona ukulahleka kwemisipha. Ubuncinane iiseshoni zokuzilolonga iiveki ezimbini ukuya kwezine kunokufuneka ukuba uphumeze ezi zibonelelo ().

Zonke iintlobo zokuzilolonga ziluncedo, kodwa ezinye zingaphezulu kwezinye.

1. Uqeqesho lokumelana

Ukuxhathisa uqeqesho kubandakanya ukuphakamisa iintsimbi, ukutsala ngokuchasene neebhendi zokumelana okanye ukuhambisa inxenye yomzimba ngokuchasene nomxhuzulane.

Xa usenza umthambo wokuxhathisa, uxinzelelo kwimicu yakho yemisipha lubangela ukukhula kwimiqondiso ekhokelela kukonyuka kwamandla. Ukuxhathisa umthambo kukonyusa amanyathelo okonyusa ukukhula kwehomoni (,).

Olu phawu ludibanisa ukwenza iiseli zemisipha zikhule kwaye zizilungise, zombini ngokwenza iiproteni ezintsha nangokuguqula iiseli zemisipha ezizodwa ezibizwa ngokuba "ziiseli zesathelayithi," eziqinisa izihlunu esele zikhona ().

Ndiyabulela kule nkqubo, umthambo wokuxhathisa yeyona ndlela ithe ngqo yokunyusa ubunzima bemisipha kunye nokuthintela ilahleko.

Uphononongo lwabantu abadala abangama-57 abaneminyaka engama-65-94 lubonise ukuba ukwenza imithambo yokuxhathisa kathathu ngeveki kwandise amandla emisipha ngaphezulu kweeveki ezili-12.

Kolu phononongo, umthambo ubandakanya oomatshini bokushicilela bomlenze nokwandisa amadolo ngokuchasene nokuchasana nomatshini wobunzima ().

2. Uqeqesho lwezempilo

Ukuzivocavoca okuzinzileyo okuphakamisa ukubetha kwentliziyo yakho, kubandakanya ukuzivocavoca i-aerobic kunye noqeqesho lokunyamezela, kunokulawula isarcopenia ().

Uninzi lwezifundo zokuzivocavoca i-aerobic kunyango okanye kuthintelo lwe-sarcopenia zibandakanyile ukumelana kunye noqeqesho lokuguquguquka njengenxalenye yenkqubo yokudibanisa.

Ezi ndibaniselwano ziye zaboniswa ngokungaguqukiyo ukuthintela kunye nokubuyisa umva i-sarcopenia, nangona kuhlala kungacacanga ukuba ukuba ngaba ukuzivocavoca umzimba ngaphandle koqeqesho lokumelana kuya kuba luncedo ().

Olunye uphononongo luvavanye imithambo yokuzivocavoca umzimba ngaphandle koqeqesho lokumelana nabasetyhini abangama-439 ngaphezulu kweminyaka engama-50 ubudala.

Uphononongo lufumanise ukuba iintsuku ezintlanu ngeveki ngebhayisikile, ukubaleka okanye ukuhamba intaba kwandisa ubunzima bemisipha. Abasetyhini baqala ngemizuzu eli-15 yale misebenzi ngemini, bonyuka ukuya kwimizuzu engama-45 ngaphezulu kweenyanga ezili-12 ().

3. Ukuhamba

Ukuhamba kunokuthintela kunye nokuguqula kwakhona i-sarcopenia, kwaye yinto abantu abaninzi abanokuyenza simahla, naphina apho bahlala khona.

Uphononongo lwabantu abadala abangama-227 baseJapan abangaphezulu kweminyaka engama-65 ubudala lufumanise ukuba iinyanga ezintandathu zokuhamba zonyusa ubunzima bemisipha, ngakumbi kwabo babene-muscle mass ().

Umgama umntu ngamnye othathe inxaxheba wawuhlukile, kodwa bakhuthazwa ukuba banyuse umgama wabo wemihla ngemihla nge-10% ngenyanga nganye.

Olunye uphononongo lwabantu abadala abangama-879 abangaphezu kweminyaka engama-60 bafumanisa ukuba abahamba ngokukhawuleza abanamathuba okuba nesarcopenia ().

Ukuzivocavoca yeyona ndlela isebenzayo yokubuyisela umva i-sarcopenia. Ukuxhathisa uqeqesho kungcono kakhulu ukwandisa ubunzima bemisipha kunye namandla. Nangona kunjalo, iinkqubo zokudibanisa kunye nokuhamba zilwa ne-sarcopenia.

Izondlo ezine ezilwa neSarcopenia

Ukuba uswele iikhalori, iiprotein okanye iivithamini ezithile kunye neeminerali, unokuba semngciphekweni omkhulu wokulahleka kwemisipha.

Nangona kunjalo, nokuba awusilelanga, ukufumana iidosi eziphezulu zezinye izondlo ezingundoqo kunokukhuthaza ukukhula kwemisipha okanye ukuphucula izibonelelo zokuzilolonga.

1. Iiprotheni

Ukufumana iprotein ekutyeni okutyikitya ngokuthe ngqo izicubu zakho zemisipha ukwakha kunye nokomeleza.

Njengokuba abantu bekhula, izihlunu zabo ziya zingahambelani nalo mqondiso, ke kufuneka badle iiprotein ezininzi ukonyusa ukukhula kwemisipha ().

Olunye uphononongo lufumanise ukuba xa amadoda angama-33 angaphezulu kweminyaka engama-70 atya ukutya okuqukethe ubuncinci i-35 yeeprotheyini, ukukhula kwezihlunu kukwanda ().

Olunye uphononongo lufumanise ukuba iqela lamadoda amancinci lifuna kuphela iigramu ezingama-20 zeprotheyini kwisidlo ngasinye ukukhuthaza ukukhula ().

Isifundo sesithathu sifumene amadoda asixhenxe ngaphezulu kweminyaka engama-65 ukuthatha yonke imihla i-15-gram yokuncedisa ii-amino acid, iibhloko ezincinci zokwakha zeproteni, ezikhokelele ekukhuleni kwemisipha ().

I-amino acid leucine ibaluleke kakhulu kulawulo lokukhula kwezihlunu. Imithombo etyebileyo ye-leucine ibandakanya iproteni ye-whey, inyama, intlanzi kunye namaqanda, kunye neprotein ye-soy yodwa ().

2. Uvithamini D

Ukusilela kweVitamin D kunxulumene ne-sarcopenia, nangona izizathu zokuba kutheni zingaqondwa ngokupheleleyo ().

Ukuthatha izongezo ze-vitamin D kunokunyusa amandla emisipha kunye nokunciphisa umngcipheko wokuwa. Ezi zibonelelo azibonwanga kuzo zonke izifundo, mhlawumbi kuba amanye amavolontiya ophando anokuba sele efumene ivithamin D () eyaneleyo.

Elona dose livithamini D lokuthintela i-sarcopenia alicacanga okwangoku.

3. I-Omega-3 Fatty Acids

Nokuba umdala kangakanani, ukusebenzisa i-omega-3 fatty acids ngokutya kwaselwandle okanye izongezo kuya kwandisa ukukhula kwemisipha yakho,,).

Uphononongo lwabafazi abangama-45 lufumanise ukuba ukongezwa kweoyile yentlanzi nge-2-gram kunye nokudibanisa uqeqesho kukonyusa amandla emisipha ngaphezu koqeqesho lokunganyangeki ngaphandle kweoyile yeentlanzi ().

Inxalenye yesi sibonelelo inokuba ngenxa yezibonelelo ezichasene nokudumba kwe-omega-3 fatty acids. Nangona kunjalo, uphando lucebise ukuba i-omega-3s inokubonisa ukukhula kwemisipha ngokuthe ngqo ().

4. Yila

I-Creatine yiprotein encinci edla ngokwenziwa esibindini. Nangona umzimba wakho usenza ngokwaneleyo ukukhusela ekubeni usilele, ukudala ekudleni okuvela kwinyama okanye njengesongezo kunokunceda ukukhula kwemisipha yakho.

Iqela lezifundo ezininzi liphande ngendlela ukuthatha ngayo yonke imihla igramu yokudala ye-5-gram kuchaphazele abantu abadala abangama-357 abaneminyaka yobudala engama-64.

Xa abathathi-nxaxheba bathatha i-creatine, bafumana izibonelelo ezingaphezulu kuqeqesho lokunganyangeki xa kuthelekiswa naxa beqhuba uqeqesho lokuxhathisa kungekho mdali ().

Ukuyila akunakuluncedo kwi-sarcopenia ukuba isetyenziswa yodwa, ngaphandle kokuzilolonga.

Iprotein, ivithamin D, i-creatine kunye ne-omega-3 fatty acids zonke zinokuphucula ukukhula kwemisipha ekuphenduleni umthambo.

Umgca osezantsi

I-Sarcopenia, ukulahleka kobunzima bemisipha kunye namandla, kuya kuqheleka ngakumbi kubudala kwaye kunokunciphisa ixesha lokuphila kunye nomgangatho wobomi.

Ukutya iikhalori ezaneleyo kunye neeproteni ezikumgangatho ophezulu kunokunciphisa isantya sokuphulukana nemisipha. I-Omega-3 kunye nokudala izongezo kunokunceda ukulwa ne-sarcopenia.

Nangona kunjalo, ukwenza umthambo yeyona ndlela isebenzayo yokuthintela kunye nokubuyisa umva i-sarcopenia.

Ukuzivocavoca umzimba kubonakala kusebenza ngokukodwa, kubandakanya ukusebenzisa iibhendi zokumelana, ukuphakamisa iintsimbi okanye ukwenza ii-calisthenics ezinje nge squats, push-ups kunye nokuhlala phezulu.

Nangona kunjalo, ukuzivocavoca okulula njengokuhamba kunokunciphisa isantya sokulahleka kwemisipha. Ekupheleni kosuku, eyona nto ibaluleke kakhulu kukuba usebenze.