Ukubhitya kudla ngokuthetha ukuthomalalisa izihlunu kunye nokuncipha kwamandla.Xa amalungu omzimba ebonakala ethambile yaye ebhityile, yaye amanqatha esinqeni nasesiswini eqokelelana, umzimba uya utyekela ngakumbi nangakumbi ekudinweni, yaye kudla ngokuba nzima ukuhamba okanye ukubamba izinto.Ngeli xesha, kufuneka silumke- Sarcopenia.
Ngoko yintoni i-sarcopenia, kutheni isenzeka, kwaye ungayiphatha njani kwaye uyithintele njani?
1. Yintoni i-sarcopenia?
I-Sarcopenia, eyaziwa ngokuba yi-sarcopenia, ikwabizwa ngokuba "yi-skeletal muscle aging" okanye "i-sarcopenia" ekliniki, ebhekisela ekunciphiseni ubunzima be-skeletal muscle kunye namandla emisipha ebangelwa ukuguga.Izinga lokuxhaphaka yi-8.9% ukuya kuma-38.8%.Ixhaphake kakhulu kumadoda kunamabhinqa, kwaye ubudala bokuqala buxhaphake kakhulu kwabo bangaphezu kweminyaka engama-60 ubudala, kwaye izinga lokuxhaphaka linyuka kakhulu ngokukhula.
Izibonakaliso zeklinikhi zihlala zingenazo izinto ezicacileyo, kwaye iimpawu eziqhelekileyo zezi: ubuthathaka, imilenze emincinci kunye nobuthathaka, ukuwa lula, ukuhamba ngokukhawuleza, kunye nobunzima bokuhamba.
2. Ibangelwa njani i-sarcopenia?
1) Izinto eziphambili
Ukuguga kubangela ukwehla kumanqanaba ehomoni yomzimba (testosterone, estrogen, hormone ukukhula, IGF-1), ukuncipha kweprotheyini yemisipha, ukuncipha kwenani le-α motor neurons, ukuthotywa kohlobo lwe-II lwemicu yezihlunu, umsebenzi ongaqhelekanga we-mitochondrial, i-oxidative. umonakalo, kunye ne-apoptosis yeeseli ze-skeletal muscle.Ukufa okunyukayo, ukunciphisa inani leeseli zesathelayithi kunye nokunciphisa amandla okuvuselela, ukunyuka kwee-cytokines ezivuthayo, njl.
2) Imiba yesibini
①Ukungondleki
Ukutya okunganeleyo kokutya kwamandla, iiprotheyini kunye neevithamini, ukulahleka kwesisindo esingafanelekanga, njl., Ukukhuthaza umzimba ukuba usebenzise i-muscle protein reserves, izinga le-muscle synthesis liyancipha, kwaye izinga lokubola liyenyuka, okubangela i-atrophy ye-muscle.
②Imeko yesifo
Izifo ezingapheliyo ezivuthayo, i-tumor, izifo ze-endocrine okanye intliziyo engapheliyo, imiphunga, izintso kunye nezinye izifo ziya kukhawulezisa ukubola kweprotheyini kunye nokusetyenziswa, i-muscle catabolism, kwaye ibangele ukulahleka kwemisipha.
③ Indlela yokuphila embi
Ukungabikho kokuzivocavoca: Ukuphumla kwexesha elide lokulala, ukunyathela, ukuhlala phantsi, umsebenzi omncinci kakhulu kunokukhokelela ekuxhathiseni i-insulin kunye nokukhawulezisa izinga lokulahleka kwemisipha.
Ukusetyenziswa kakubi kotywala: Ukusetyenziswa kotywala ixesha elide kunokubangela uhlobo lwe-muscle II fiber (i-fast-twitch) i-atrophy.
Ukutshaya: Imidiza inciphisa iprotein synthesis kwaye ikhawulezisa ukuwohloka kweprotheyini.
3. Ziziphi iingozi ze-sarcopenia?
1) Ukunciphisa ukuhamba
Xa ukulahleka kwemisipha kunye namandla kuncipha, abantu baya kuziva bebuthathaka, kwaye babe nobunzima bokugqiba imisebenzi yemihla ngemihla enjengokuhlala, ukuhamba, ukuphakamisa, kunye nokunyuka, kwaye ngokuthe ngcembe bahlakulele ukukhubeka, ubunzima bokuphuma ebhedini, kunye nokungakwazi ukuma nkqo.
2) Ukonyuka komngcipheko wokwenzakala
I-Sarcopenia ihlala ihlala kunye ne-osteoporosis.Ukuthotywa kwemisipha kunokukhokelela ekuhambeni okungahambi kakuhle kunye nokulinganisela, kwaye ukuwa kunye nokwaphuka kuxhomekeke kakhulu ukwenzeka.
3) Ukuchasana okungalunganga kunye nokukwazi ukujamelana nokuxinzelela iziganeko
Isiganeko esincinci esibi sinokuvelisa umphumo we-domino.Abantu abadala abane-sarcopenia bavame ukuwa, kwaye emva koko baphuka emva kokuwa.Emva kokwaphuka, ukulaliswa esibhedlele kuyafuneka, kunye nokunyanzeliswa kwelungu ngexesha kunye nasemva kokulaliswa esibhedlele kwenza abantu abadala Ukuqhubela phambili i-atrophy yezihlunu kunye nokulahlekelwa kwemisebenzi yomzimba akuyi kwandisa umthwalo wokunyamekela kunye neendleko zonyango kuluntu kunye nosapho, kodwa kuchaphazela kakhulu umgangatho wobomi. ubomi kwaye banciphise ubomi babantu abadala.
4) Ukunciphisa i-immunity
I-10% ilahleko ye-muscle ikhokelela ekunciphiseni ukusebenza komzimba kunye nokwandisa ingozi yokusuleleka;I-20% ilahleko yemisipha ikhokelela kubuthathaka, ukunciphisa amandla okuphila kwansuku zonke, ukulibaziseka ukuphulukiswa kwesilonda, kunye nokusuleleka;I-30% ilahleko ye-muscle ikhokelela kubunzima bokuhlala ngokuzimeleyo, ukuxhatshazwa kwezilonda zoxinzelelo, kunye nokuKhubaza;I-40% ilahleko ye-muscle mass, yandisa kakhulu ingozi yokufa, njengokufa kwi-pneumonia.
5) I-Endocrine kunye nokuphazamiseka kwe-metabolic
Ukulahleka kwemisipha kuya kukhokelela ekunciphiseni uvakalelo lwe-insulin yomzimba, okubangela ukuxhathisa kwe-insulin;kwangaxeshanye, ukulahleka kwemisipha kuya kuchaphazela ukulinganisela kwe-lipid yomzimba, ukunciphisa izinga le-basal metabolic, kwaye kubangele ukuqokelela kwamafutha kunye nokuphazamiseka kwe-metabolic.
4. Unyango lwe-sarcopenia
1) Inkxaso yesondlo
Injongo ephambili kukutya amandla aneleyo kunye neprotheni, ukukhuthaza ukuhlanganiswa kweprotheyini ye-muscle, ukwandisa nokugcina ubunzima bemisipha.
I-2) Ukungenelela kokuzivocavoca, ukuzivocavoca kunokwandisa kakhulu ubunzima bemisipha kunye namandla omzimba.
① Umthambo wokuxhathisa (njengokolula iibhendi ezinwebekayo, ukuphakamisa iidumbbells okanye iibhotile zamanzi ezimbiwa, njl.njl.) sisiseko kunye nenxalenye ephambili yongenelelo lomthambo, oluphawulwa kukwanda kancinci kancinci komthambo, kwaye komeleze umzimba wonke ngokwandisa umnqamlezo- indawo yecandelo lohlobo lwe-I kunye nohlobo lwe-II ye-muscle fibers.Ubunzima bemisipha, ukuphucula ukusebenza komzimba kunye nesantya.
②Ukuzivocavoca kweAerobic (njengokubaleka, ukuhamba ngokukhawuleza, ukuqubha, njl. njl.) kunokuphucula amandla emisipha kunye nokulungelelaniswa kwemisipha ngokubanzi ngokuphucula imetabolism ye-mitochondrial kunye nokubonakalisa, ukuphucula umsebenzi we-cardiopulmonary kunye nomthamo wokusebenza, ukuphucula ukunyamezela, ukunciphisa umngcipheko wezifo ze-metabolic, kunye nokunciphisa umzimba. ubunzima.Umlinganiselo wamafutha, uphucula ukhuseleko, uphucula ukuguquguquka komzimba.
③Uqeqesho lokulinganisela lunokunceda izigulana zigcine uzinzo lomzimba kubomi bemihla ngemihla okanye imisebenzi kunye nokunciphisa umngcipheko wokuwa.
5. Ukuthintelwa kwe-sarcopenia
1) Nika ingqalelo kwisondlo sokutya
Ukuhlolwa kwesondlo okuqhelekileyo kubantu abadala abadala.Kuphephe ukutya okunamafutha aphezulu, okuneswekile eninzi.Ukutya i-1.2g/ (kg.d) yeprotheyini etyebileyo kwi-leucine, yongeza ivithamin D ngokufanelekileyo, kwaye utye imifuno enombala omnyama ngakumbi, iziqhamo kunye neembotyi ukuqinisekisa ukuthathwa kwamandla okwaneleyo kwemihla ngemihla kunye nokuthintela ukungondleki.
2) Phuhlisa indlela yokuphila enempilo
Nika ingqalelo kwimithambo, kuphephe ukuphumla ngokupheleleyo okanye ukuhlala ixesha elide, yenza umthambo ngokufanelekileyo, inyathelo ngenyathelo, kwaye ugxininise ekubeni ungaziva udiniwe;yeka ukutshaya nokusela, yiba nesimo sengqondo esihle, uchithe ixesha elingakumbi nabantu abalupheleyo, uze uphephe ukudandatheka.
3) Ulawulo lobunzima
Gcina ubunzima bomzimba obufanelekileyo, ugweme ukutyeba kakhulu okanye ungaphantsi okanye uguquguquke kakhulu, kwaye kuyacetyiswa ukuba unciphise ungabi ngaphezu kwe-5% kwiinyanga ezintandathu, ukuze i-index mass body (BMI) igcinwe kwi-20-24kg / m2.
4) Nika ingqalelo kwizinto ezingaqhelekanga
Ukuba kukho izinto ezingaqhelekanga ezifana nokusebenza kakubi kwe-cardiopulmonary, ukunciphisa umsebenzi, kunye nokukhathala okulula, ungakhathali, kwaye uye esibhedlele ukuze uhlolwe ngokukhawuleza ukuze ugweme ukulibazisa imeko.
5) Ukuqinisa ukuhlolwa
Kucetyiswa ukuba abantu abangaphezulu kweminyaka engama-60 benze uhlolo lomzimba okanye bawe ngokuphindaphindiweyo, banyuse uvavanyo lwesantya → uvavanyo lwamandla okubamba → umlinganiselo wobunzima bezihlunu, ukuze kuphunyezwe ukufunyanwa kwangoko kunye nonyango lwakwangoko.
Ixesha lokuposa: Jul-07-2023