I-Sarcopenia: kuyini, kanjani ukukhomba nokwelashwa

-Delile

• Ungayibona kanjani i-sarcopenia
• Ungakuvimbela kanjani ukulahleka kwemisipha
• Izinketho zokwelashwa

I-Sarcopenia ukulahleka kwesisindo semisipha, umcimbi ojwayelekile ngemuva kweminyaka yobudala engama-50, isikhathi lapho kuncipha kakhulu inani nosayizi wezintambo ezakha imisipha, ukunciphisa ukusebenza komzimba, futhi ikakhulukazi ngenxa yokuncipha ama-hormone afana ne-estrogen ne-testosterone.

Izimpawu eziyinhloko zalesi simo zibandakanya ukuphelelwa ngamandla, ukulinganisela nokusebenza ngokomzimba ukwenza imisebenzi, njengokuhamba, ukukhuphuka izitebhisi noma ukuphuma embhedeni.

Ukuze ululame imisipha, kubalulekile ukugwema ukungasebenzi komzimba nokuzivocavoca umzimba, ngamandla nokuqeqeshwa kwe-aerobic, ngaphezu kokudla okwanele, okunothe ngamaprotheni nezakhamzimba, okungcono okukhona enyameni engenamafutha, emikhiqizweni yobisi nemifino, efana isoya, udali kanye nequinoa.

Ungayibona kanjani i-sarcopenia

Ukuntuleka kobunzima obunzima kubangela ubunzima obungenakubalwa empilweni yabantu asebekhulile, okuvela kancane kancane, njengokungalingani, ukuhamba kanzima nokwenza izinto ezinjengokuthenga, ukulungisa indlu, noma imisebenzi eyisisekelo njengokugeza nokuphuma embhedeni .

Njenge-atrophies yemisipha, asebekhulile basengozini enkulu yokuwa, futhi baqala ukukhombisa isidingo sokuhamba besekelwa ngothile, induku noma isihlalo esinamasondo, ngaphezu kokuba nobuhlungu obuningi emzimbeni, obudalwa hhayi kuphela ukugqoka yamathambo namalunga, kodwa futhi ngenxa yokushoda kwemisipha ukusiza ukuzinzisa amalunga omzimba.

Ungakuvimbela kanjani ukulahleka kwemisipha

I-Atrophy nokubhujiswa kwamangqamuzana emisipha kuyinqubo engokwemvelo, eyenzeka kubo bonke abantu abaneminyaka engaphezu kwengama-30 abahlala phansi, futhi uma kungenziwa lutho ukuyigwema, inkambiso leyo yokuba ngumuntu osekhulile onobuthakathaka, onobunzima bemisebenzi yansuku zonke futhi ithambekele kakhulu ebuhlungwini emzimbeni.

Ukugwema i-sarcopenia, kubaluleke kakhulu ukwamukela imikhuba, efana nale:

• Prakthiza imisebenzi yomzimba, womabili amandla emisipha nokukhuthazela, njengokuqeqeshwa kwesisindo kanye nama-pilates, ngokwesibonelo, ne-aerobic, ngokuhamba nokugijima, ukwenza ngcono ukujikeleza kwegazi nokusebenza komzimba.Bheka ukuthi iziphi izivivinyo ezinhle kakhulu zokuzijwayeza asebekhulile.
• Yiba nokudla okunothe ngamaprotheni, etholakala enyameni, emaqanda nasemikhiqizweni yobisi, ukukhuthaza ukukhula kwemisipha, ngaphezu kwama-carbohydrate, amafutha nama-calories okunika amandla, ngamanani afanele, okungcono okuholwa ngongoti wezokudla. Thola ukuthi ikuphi ukudla okuyisicebi okunothile kwamaprotheni ukusebenzisa ukudla.
• Gwema ukubhema, ngoba ugwayi, ngaphandle kokuguqula isifiso sokudla, unciphisa ukujikeleza kwegazi futhi udakise amaseli omzimba;
• Phuza cishe amalitha amabili amanzi ngosuku, ukuhlala unamanzi ukuze uthuthukise ukuhamba kwegazi, isigqi samathumbu, ukunambitheka nempilo yeseli;
• Gwema iziphuzo ezidakayo ngokweqile, ngoba lo mkhuba, ngaphezu kokufaka isandla ekuphelelweni amanzi emzimbeni, kuphazamisa ukusebenza kwezitho zomzimba ezibalulekile, njengesibindi, ubuchopho nenhliziyo.

Kubalulekile futhi ukuxhumana nodokotela ojwayelekile noma udokotela wezempilo, ukuze kwenziwe ukuhlolwa okujwayelekile nokuhlolwa ukuze kutholakale futhi kulashwe izifo ezingaba yingozi ekulahlekelweni yisisindo somzimba, njengesifo sikashukela, i-hypothyroidism, isisu, amathumbu nokunye ukuzivikela, isibonelo.

Izinketho zokwelashwa

Kumuntu osevele ulahlekelwe yisisindo semisipha, kubalulekile ukuthi itholakale ngokushesha, ngoba ukulahleka okukhulu, kukhula ubunzima bokuvuselelwa futhi kube kubi kakhulu izimpawu.

Ngakho-ke, ukubuyisa imisipha, kubaluleke kakhulu ukuthi umuntu alandele ukwelashwa okuhlose ukuzuza isisindo somzimba, esiholwa ngudokotela wezempilo, kanye nabanye ochwepheshe abanjengochwepheshe bokudla, i-physiotherapist, i-Occupational Therapist kanye ne-physical educator, nge:

• Ukuqeqeshwa kwamandla ngokuzivocavoca umzimba kanye ne-physiotherapy;
• Ukushintshwa kwendlu ukwenza imisebenzi yosuku nosuku nezokungcebeleka ibe lula;
• Ukulungiswa kwamakhambi lokho kungadla ukudla noma kube nomthelela ekulahlekelweni yimisipha;
• Ukwelashwa nokulawulwa kwezifo lokho kungaphazamisa ukusebenza komzimba wabantu asebekhulile, njengesifo sikashukela, ukushintsha kwamathumbu noma isifiso sokudla;
• Ukudla okunothe ngamaphrotheni. Ngaphezu kwalokho, uma ungumuntu osemdala ontekenteke, kubalulekile futhi ukuthi ube nokudla okunothe ngama-calories, okuholwa ngongoti wezokudla. Bheka ukudla okulula okunothile kwamaprotheni ukukhulisa isisindo semisipha;
• Imithi namahomoni, njenge-hormone replacement therapy noma i-testosterone, kuboniswa kuphela kwezinye izimo ezidingekayo, ngaphansi kokuholwa ngudokotela.

Ukusetshenziswa kwama-supplements supplements kungadingeka lapho ukudla kunganele ukubuyisela inani lamaprotheni nama-calories adingekayo kubantu asebekhulile, okuvame ukwenzeka ezimeni zokushoda kwesifiso sokudla, ubunzima bokugwinya, ukudla kwamakhekhe noma izinguquko zokumunca isisu noma amathumbu.

Ezinye izithasiselo ezinconyelwa kakhulu asebekhulile zithengiswa emakhemisi noma ezitolo ezinkulu, ezinjenge-Ensure, Nutren neNutridrink, ngokwesibonelo, ezinezinhlobo ezinambitheka noma ezingenanambitheka, okufanele zithathwe njengesidlwana noma zixutshwe eziphuzweni nasekudleni.