Ukuba mncane ngokuvamile kusho ukuwohloka kwemisipha kanye nokuba buthakathaka kwamandla.Lapho izitho zomzimba zibonakala zithambekile futhi zizacile, futhi amafutha okhalweni nasesiswini enqwabelana, umzimba uzokhula uthambekele ekukhathaleni, futhi ngokuvamile kuba nzima ukuhamba noma ukubamba izinto.Ngalesi sikhathi, kufanele siqaphe- Sarcopenia.
Ngakho-ke yini i-sarcopenia, kungani kwenzeka, nokuthi ungayiphatha kanjani futhi uyivimbele kanjani?
1. Iyini i-sarcopenia?
I-Sarcopenia, eyaziwa nangokuthi i-sarcopenia, ibizwa nangokuthi "ukuguga kwemisipha yamathambo" noma "i-sarcopenia" ngokomtholampilo, okubhekisela ekwehleni kwesisindo sohlaka lwamathambo namandla emisipha okubangelwa ukuguga.Izinga lokusabalala lingama-8.9% kuya ku-38.8%.Kuvame kakhulu emadodeni kunabesifazane, futhi iminyaka yokuqala ivame kakhulu kulabo abaneminyaka engaphezu kwengu-60 ubudala, futhi izinga lokutholakala likhuphuka kakhulu ngokukhula.
Ukubonakaliswa komtholampilo kuvame ukuntula imininingwane ethile, futhi izimpawu ezijwayelekile yilezi: ubuthakathaka, izitho nemilenze ezacile kanye nokuba buthakathaka, ukuwa kalula, ukuhamba kancane, nobunzima bokuhamba.
2. Ibangelwa kanjani i-sarcopenia?
1) Izici eziyinhloko
Ukuguga kubangela ukwehla kwamazinga e-hormone yomzimba (i-testosterone, i-estrogen, i-hormone yokukhula, i-IGF-1), ukwehla kokuhlanganiswa kwamaprotheni emisipha, ukwehla kwenani lama-α motor neurons, ukuncipha kohlobo lwe-II lwemicu yemisipha, ukusebenza okungavamile kwe-mitochondrial, i-oxidative. ukulimala, kanye ne-apoptosis yamaseli emisipha yamathambo.Ukufa okukhulayo, ukwehla kwenani lamaseli e-satellite kanye nokuncipha kwamandla okuvuselela, ukwanda kwama-cytokines avuthayo, njll.
2) Izici zesibili
①Ukungondleki
Ukudla okunganele kwamandla, amaprotheni namavithamini, ukwehla kwesisindo esingafanele, njll., kukhuthaza umzimba ukuthi usebenzise izinqolobane zamaprotheni emisipha, izinga lokuhlanganiswa kwemisipha liyancipha, futhi izinga lokubola liyakhula, okuholela ekulahlekelweni kwemisipha.
②Isimo sesifo
Izifo ezingapheli zokuvuvukala, izimila, izifo ze-endocrine noma inhliziyo engapheli, amaphaphu, izinso nezinye izifo zizosheshisa ukubola nokusetshenziswa kwamaprotheni, i-muscle catabolism, futhi kubangele ukulahlekelwa kwemisipha.
③ Indlela yokuphila embi
Ukuntuleka kokuzivocavoca: Ukuphumula kombhede isikhathi eside, ukubhuleka, ukuhlala phansi, umsebenzi omncane kakhulu kungaholela ekuphikisweni kwe-insulin futhi kusheshise izinga lokulahleka kwemisipha.
Ukusebenzisa kabi utshwala: Ukuphuza utshwala isikhathi eside kungabangela i-muscle type II fibre (i-fast-twitch) atrophy.
Ukubhema: Ugwayi unciphisa ukwakheka kwamaprotheni futhi usheshise ukuwohloka kwamaprotheni.
3. Iyini ingozi ye-sarcopenia?
1) Ukuncipha kokuhamba
Lapho ukuncipha kwemisipha namandla kuncipha, abantu bazozizwa bebuthakathaka, futhi babe nobunzima bokuqeda imisebenzi yansuku zonke enjengokuhlala, ukuhamba, ukuphakamisa, nokukhuphuka, futhi kancane kancane baba nokukhubeka, ubunzima bokuphuma embhedeni, nokungakwazi ukuma baqonde.
2) Ukwanda kwengozi yokuhlukumezeka
I-Sarcopenia ivame ukuhlangana ne-osteoporosis.Ukunciphisa imisipha kungaholela ekunyakazeni okungalungile nokulinganisela, futhi ukuwa nokuphuka kujwayele ukwenzeka.
I-3) Ukumelana okungalungile kanye nekhono lokubhekana nokucindezeleka kwezenzakalo
Isehlakalo esincane esibi singaveza umphumela we-domino.Abantu asebekhulile abane-sarcopenia bavame ukuwa, bese bephuka ngemva kokuwa.Ngemva kokuphuka, ukulaliswa esibhedlela kuyadingeka, futhi ukukhubazeka kwezitho zomzimba ngesikhathi nangemva kokulaliswa esibhedlela kwenza asebekhulile Ukuqina kwemisipha okuqhubekayo nokulahlekelwa okuqhubekayo kwemisebenzi yomzimba ngeke nje kwandise umthwalo wokunakekela kanye nezindleko zezokwelapha zomphakathi nomndeni, kodwa futhi kuthinte kakhulu izinga ukuphila ngisho nokunciphisa isikhathi sokuphila kwabantu asebekhulile.
I-4) Ukunciphisa ukuzivikela
Ukulahlekelwa kwemisipha engu-10% kuholela ekwehleni kokuzivikela komzimba kanye nengozi eyengeziwe yokutheleleka;Ukulahlekelwa kwemisipha okungu-20% kuholela ebuthakathakeni, ukuncipha kwekhono lokuphila kwansuku zonke, ukulibaziseka ukuphulukiswa kwesilonda, kanye nokutheleleka;Ukulahlekelwa kwemisipha engu-30% kuholela ebunzimeni bokuhlala ngokuzimela, okuvamile ezilonda zokucindezela, kanye Nokukhubaza;Ukulahlekelwa kwemisipha ngo-40%, kwandisa kakhulu ingozi yokufa, njengokufa kwenyumoniya.
5) Izinkinga ze-Endocrine kanye ne-metabolic
Ukuncipha kwemisipha kuzoholela ekwehleni kokuzwela kwe-insulin emzimbeni, okuholela ekwandeni kwe-insulin;ngasikhathi sinye, ukulahleka kwemisipha kuzothinta ibhalansi ye-lipid yomzimba, kunciphise izinga le-basal metabolic, futhi kubangele ukunqwabelana kwamafutha kanye nokuphazamiseka kwe-metabolic.
4. Ukwelashwa kwe-sarcopenia
1) Ukwesekwa kokudla okunomsoco
Inhloso eyinhloko ukudla amandla anele namaprotheni, ukukhuthaza ukuhlanganiswa kwamaprotheni emisipha, ukwandisa nokugcina isisindo semisipha.
I-2) Ukungenelela kokuzivocavoca, ukuvivinya umzimba kungakhuphula kakhulu imisipha namandla emisipha.
①Ukuvivinya umzimba (okufana nokwelula amabhande okunwebeka, ukuphakamisa ama-dumbbell noma amabhodlela amanzi amaminerali, njll.) kuyisisekelo nengxenye eyinhloko yokungenelela kokuzivocavoca, okubonakala ngokunyuka kancane kancane kokuqina kokuzivocavoca, futhi kuqinisa umzimba wonke ngokwandisa ukuphambana- indawo yesigaba yohlobo I kanye nohlobo lwemicu yemisipha yohlobo lwe-II.Ubunzima bemisipha, ukusebenza komzimba okuthuthukisiwe kanye nejubane.
②Ukuzivocavoca umzimba (okufana nokugijima, ukuhamba ngokushesha, ukubhukuda, njll.) kungathuthukisa amandla emisipha kanye nokusebenzisana kwawo wonke kwemisipha ngokuthuthukisa umzimba we-mitochondrial kanye nokukhuluma, kuthuthukise ukusebenza kwe-cardiopulmonary namandla okusebenza, ukuthuthukisa ukukhuthazela, ukunciphisa ingozi yezifo ze-metabolic, nokunciphisa umzimba. isisindo.Isilinganiso samafutha, sithuthukisa ukungatheleleki, sithuthukise ukuguquguquka komzimba.
③Ukuqeqeshwa kwebhalansi kungasiza iziguli zigcine ukuzinza komzimba empilweni yansuku zonke noma imisebenzi futhi kunciphise ingcuphe yokuwa.
5. Ukuvimbela i-sarcopenia
1) Naka ukudla okunomsoco
Ukuhlolwa okujwayelekile komsoco kubantu abadala.Gwema ukudla okunamafutha amaningi, okunoshukela omningi.Ukudla u-1.2g/ (kg.d) weprotheyini ecebile nge-leucine, kwengeza uvithamini D ngokufanelekile, futhi udle imifino enombala omnyama kakhulu, izithelo nobhontshisi ukuze uqinisekise ukuthi uthola amandla okwanele nsuku zonke futhi uvimbele ukungondleki.
2) Yakha indlela yokuphila enempilo
Naka ukuzivocavoca, gwema ukuphumula okuphelele noma ukuhlala isikhathi eside, vivinya umzimba ngokunengqondo, isinyathelo ngesinyathelo, futhi ugxile ekungazizwa ukhathele;yeka ukubhema nokuphuza, londoloza isimo sengqondo esihle, uchithe isikhathi esengeziwe nasebekhulile, futhi ugweme ukucindezeleka.
3) Ukuphathwa kwesisindo
Gcina isisindo somzimba esifanele, gwema ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile noma ukuguquguquka kakhulu, futhi kuyalulekwa ukuthi unciphise ungabi ngaphezu kuka-5% phakathi nezinyanga eziyisithupha, ukuze inkomba yesisindo somzimba (BMI) igcinwe i-20-24kg/ m2.
4) Naka okuhlukile
Uma kunezimo ezingavamile njengokungasebenzi kahle kwe-cardiopulmonary, ukuncipha komsebenzi, nokukhathala kalula, unganaki, futhi uye esibhedlela uyohlolwa ngokushesha ngangokunokwenzeka ukuze ugweme ukubambezeleka kwesimo.
5) Qinisa ukuhlola
Kutuswa ukuba abantu abaneminyaka engaphezu kuka-60 bahlole umzimba noma bawe ngokuphindaphindiwe, bakhuphule izinga lokuhlolwa kwejubane → ukuhlola amandla okubambelela → ukukala ubukhulu bemisipha, ukuze bathole ukusheshe babonakale futhi belashwe kusenesikhathi.
Isikhathi sokuthumela: Jul-07-2023