Kuva mutete kunowanzoreva kupera kwetsandanyama uye kupera simba kwesimba.Apo mitezo inoratidzika kuva yakapfava uye yakatetepa, uye mafuta ari muchiuno nomudumbu akaungana, muviri unowedzera uye unowedzera kuneta, uye kazhinji kazhinji zvakaoma kufamba kana kubata zvinhu.Panguva ino, tinofanira kungwarira- Sarcopenia.
Saka chii chinonzi sarcopenia, nei ichiitika, uye nzira yekurapa nekudzivirira?
1. Chii chinonzi sarcopenia?
Sarcopenia, inozivikanwawo se sarcopenia, inonziwo "skeletal muscle kuchembera" kana "sarcopenia" kuchipatara, zvinoreva kuderera kweskeletal muscle mass uye simba remhasuru rinokonzerwa nekukwegura.Huwandu hwehuwandu hwe8.9% kusvika 38.8%.Inowanzoonekwa kune varume kupfuura vakadzi, uye zera rekutanga rinowanzoitika kune avo vanopfuura makore makumi matanhatu, uye chiyero chekupararira chinowedzera zvakanyanya nezera.
Zviratidzo zvekiriniki zvinowanzoshaikwa zvakananga, uye zviratidzo zvakajairika ndezvi: kushaya simba, mitezo yakatetepa uye kupera simba, kudonha nyore, kufamba zvishoma nezvishoma, uye kunetseka kufamba.
2. Sarcopenia inokonzerwa sei?
1) Zvinhu zvinokosha
Kuchembera kunokonzera kudzikira kwemazinga ehomoni yemuviri (testosterone, estrogen, kukura kwehomoni, IGF-1), kuderera kwemhasuru yeprotein synthesis, kuderera kwenhamba yealpha motor neurons, kudzikisira kwerudzi rwechipiri mhasuru fibers, kusagadzikana mitochondrial basa, oxidative. kukuvara, uye apoptosis yeskeletal tsandanyama masero.Kuwedzera kwekufa, kuderera kwehuwandu hwemaseru satellite uye kuderera regenerative kugona, kuwedzera kuzvimba cytokines, nezvimwe.
2) Secondary factor
①Kushaya zvokudya zvinovaka muviri
Kusakwana kwekudya kwesimba, mapuroteni uye mavhitamini, kurasikirwa uremu zvisina kufanira, nezvimwewo, zvinokurudzira muviri kushandisa tsandanyama mapuroteni reserves, chiyero chetsandanyama synthesis chinoderera, uye chiyero chekuora chinowedzera, zvichiita kuti tsandanyama atrophy.
②Chimiro chechirwere
Zvirwere zvisingaperi zvekuzvimba, mapundu, zvirwere zve endocrine kana moyo usingaperi, mapapu, itsvo uye zvimwe zvirwere zvinomhanyisa kuparara kweprotein uye kushandiswa, tsandanyama catabolism, uye kukonzera kurasikirwa kwemhasuru.
③ Mararamiro akaipa
Kusaita maekisesaizi: Kuzorora kwenguva refu pamubhedha, kubhureki, kugara pasi, kuita kushoma kunogona kutungamirira ku insulin kuramba uye kukurumidza kukurumidza kurasikirwa kwemasuru.
Kunwa doro zvisina kunaka: Kunwa doro kwenguva refu kunogona kukonzera muscle type II fiber (fast-twitch) atrophy.
Kusvuta: Midzanga inoderedza mapuroteni synthesis uye inomhanyisa kuparara kweprotein.
3. Ndezvipi zvinokuvadza zve sarcopenia?
1) Kuderera kwekufamba
Kana tsandanyama kupera simba uye simba richiderera, vanhu vanonzwa kupera simba, uye vanonetseka kupedza mabasa ezuva nezuva akadai sekugara, kufamba, kusimudza, uye kukwira, uye zvishoma nezvishoma vanotanga kugumburwa, kunetseka kubva pamubhedha, uye kutadza kumira zvakanaka.
2) Kuwedzera njodzi yekushungurudzika
Sarcopenia inowanzosangana neosteoporosis.Tsandanyama attenuation inogona kukonzera kusafamba zvakanaka uye kuenzanisa, uye kudonha uye kuputsika kunowanzoitika.
3) Kusagadzikana kushorwa uye kugona kubata nekusimbisa zviitiko
Chiitiko chidiki chakashata chinogona kuburitsa domino mhedzisiro.Vanhu vakwegura vane sarcopenia vanowanzodonha, uye zvino kuputsika mushure mekudonha.Mushure mekutyoka, kuchipatara kunodiwa, uye kushaya simba kwemakumbo panguva uye mushure mekuiswa muchipatara kunoita kuti vakwegura Kuwedzera tsandanyama atrophy uye kuwedzera kurasikirwa kwemabasa emuviri hakuzongowedzera mutoro wekutarisira uye mari yekurapa munharaunda nemhuri, asiwo zvakanyanya kukanganisa kunaka kwe. upenyu uye kunyange kupfupisa upenyu hwevakwegura.
4) Kudzikira kwekudzivirira
10% kurasikirwa kwemhasuru kunotungamirira kuderera kwekushanda kwemuviri uye kuwedzera ngozi yehutachiona;20% kurasikirwa kwemhasuru kunotungamirira kukushaya simba, kuderera kwehupenyu hwezuva nezuva, kunonoka kuporesa maronda, uye utachiona;30% kurasikirwa kwetsandanyama kunotungamirira kune kuoma kwekugara wakazvimiririra, kunowanzoita maronda ekudzvinyirira, uye Kuremara;40% kurasikirwa kwemasumbu, zvakanyanya kuwedzera njodzi yekufa, sekufa kubva kumabayo.
5) Endocrine uye metabolic kusagadzikana
Kurasikirwa kwetsandanyama kuchaita kuti kuderera kwekunzwa kwe insulin yemuviri, zvichiita kuti insulin irambe;panguva imwecheteyo, kurasikirwa kwetsandanyama kuchakanganisa lipid yemuviri, kuderedza basal metabolic rate, uye kukonzera kuunganidza mafuta uye kusagadzikana kwemagetsi.
4. Kurapa kwe sarcopenia
1) Rutsigiro rwezvokudya
Chinangwa chikuru ndechekushandisa simba rakakwana uye mapuroteni, kukurudzira tsandanyama protein synthesis, kuwedzera uye kuchengetedza tsandanyama.
2) Kupindira kwekurovedza muviri, kurovedza muviri kunogona kuwedzera zvakanyanya mhasuru uye simba remhasuru.
① Resistance Exercise (sekutambanudza mabhendi e elastic, kusimudza dumbbells kana mabhodhoro emvura yemaminerari, nezvimwewo) ndiyo hwaro uye chikamu chepakati chekupindira kwekurovedza muviri, kunoratidzwa nekuwedzera zvishoma nezvishoma mukusimba kwekurovedza muviri, uye kunosimbisa muviri wese nekuwedzera muchinjiko. chikamu chechikamu cherudzi I uye mhando II tsandanyama fibers.Tsandanyama yakawanda, kuvandudzwa kwemuviri uye kumhanya.
②Aerobic Exercise (sekumhanya, kufamba-famba, kushambira, nezvimwewo) inogona kuvandudza simba remhasuru uye kurongeka kwetsandanyama nekuvandudza mitochondrial metabolism uye kutaura, kuvandudza basa remoyo uye basa rekuita, kuvandudza kutsungirira, kuderedza njodzi yezvirwere zvemagetsi, uye kuderedza muviri. uremu.Kuwanda kwemafuta, kunatsiridza kusadzivirirwa, kuwedzera kuchinjika kwemuviri.
③Kudzikamisa kudzidziswa kunogona kubatsira varwere kuchengetedza kugadzikana kwemuviri muhupenyu hwezuva nezuva kana zviitiko uye kuderedza njodzi yekudonha.
5. Kudzivirira sarcopenia
1) Teerera kune chikafu chekudya
Kuongororwa kwekudya kunovaka muviri kune vanhu vakuru.Dzivisa kudya kwemafuta, shuga yakawanda.Kudya 1.2g/ (kg.d) yeprotein yakapfuma muleucine, kuwedzera vhitamini D zvakakodzera, uye kudya mimwe miriwo mitema-ruvara, michero nebhinzi kuti uve nechokwadi chekuwana simba rezuva nezuva uye kudzivirira kushaya chikafu.
2) Ita mararamiro ane hutano
Chenjerera kuita maekisesaizi, dzivisa kuzorora zvachose kana kugara kwenguva yakareba, kurovedza muviri zvine musoro, nhanho nhanho, uye tarisa pakusanzwa kuneta;kurega kusvuta nokunwa, chengeta chimiro chendangariro chakanaka, kupedza nguva yakawanda navakwegura, uye kudzivisa kuora mwoyo.
3) Kutarisira uremu
Chengetedza uremu hwakakodzera hwemuviri, dzivirira kuwandisa kana kuderera kana kuchinjika zvakanyanya, uye zvinokurudzirwa kudzidzikisa zvisingapfuure 5% mukati memwedzi mitanhatu, kuitira kuti body mass index (BMI) igone kuchengetedzwa pa20-24kg / m2.
4) Teerera kune zvisiri izvo
Kana pane zviitiko zvisina kujairika zvakadai sekushaya simba kwemwoyo, kuderera kwekuita, uye kuneta nyore, usave usina hanya, uye enda kuchipatara kunoongororwa nokukurumidza sezvinobvira kuti urege kunonoka mamiriro acho ezvinhu.
5) Simbisa kuongorora
Zvinokurudzirwa kuti vanhu vanopfuura makore makumi matanhatu vaongorore muviri kana kudonha kakawanda, wedzera nhanho yekumhanyisa → kubata simba rekuongorora → chiyero chemhasuru yemhasuru, kuitira kuti uwane nekukurumidza kurapwa.
Nguva yekutumira: Jul-07-2023