Ungayilwa Kanjani iSarcopenia (Ukulahleka Kwemisipha Ngenxa Yokuguga)

-Delile

• Kuyini iSarcopenia?
• Izici Ezine Ezisheshisa Ukulahleka Kwemisipha
• 1. Ukunganyakazi, Kubandakanya Indlela Yokuphila Ehleli
• 2. Ukudla Okungalingani
• 3. Ukuvuvukala
• 4. Ukucindezeleka Okukhulu
• Ungatshela Kanjani Uma UneSarcopenia
• Ukuzivocavoca Kungaguqula iSarcopenia
• 1. Resistance Training
• 2. Ukuqeqeshwa Kokuqina
• 3. Ukuhamba
• Amakhemikhali amane Alwa neSarcopenia
• 1. Amaprotheni
• 2. Uvithamini D
• 3. I-Omega-3 Fatty Acids
• 4.Dala
• Okusemqoka

I-Sarcopenia, eyaziwa nangokuthi ukulahleka kwemisipha, yisimo esivamile esithinta abantu abadala abangama-10% abaneminyaka engaphezu kwengu-50 ubudala.

Yize kunganciphisa ubude bempilo nekhwalithi yempilo, kunezenzo ongazithatha ukuvimbela noma ukuguqula isimo.

Yize ezinye zezimbangela ze-sarcopenia zingumphumela wemvelo wokuguga, ezinye ziyavikeleka. Eqinisweni, ukudla okunempilo nokuvivinya umzimba njalo kungaguqula i-sarcopenia, kwandise isikhathi sempilo nekhwalithi yempilo.

Lo mbhalo uchaza ukuthi yini ebanga i-sarcopenia, futhi ubala izindlela eziningi ongalwa ngayo nayo.

Kuyini iSarcopenia?

ISarcopenia ngokwezwi nezwi isho “ukuntuleka kwenyama.” Kuyisimo sokuwohloka kwemisipha okuhambisana nobudala okuvame kakhulu kubantu abangaphezu kweminyaka engama-50.

Ngemuva kweminyaka emaphakathi, abantu abadala balahlekelwa yi-3% yamandla emisipha yabo minyaka yonke, ngokwesilinganiso. Lokhu kunciphisa amandla abo okwenza imisebenzi eminingi ejwayelekile (1,,).

Ngeshwa, i-sarcopenia futhi inciphisa ubude bokuphila kulabo obuthintayo, uma kuqhathaniswa nabantu abanamandla emisipha ejwayelekile (,).

I-Sarcopenia idalwa ukungalingani phakathi kwezimpawu zokukhula kwamaseli emisipha nezimpawu ze-teardown. Izinqubo zokukhula kwamaseli zibizwa nge- "anabolism," futhi izinqubo zokuncipha kwamaseli zibizwa nge- "catabolism" ().

Isibonelo, ama-hormone okukhula asebenza ngama-enzyme abulala amaprotheni ukugcina imisipha iqinile ngomjikelezo wokukhula, ukucindezeleka noma ukulimala, ukubhujiswa bese kuphulukiswa.

Lo mjikelezo uhlala uvela, futhi lapho izinto zilinganisiwe, imisipha igcina amandla ayo ngokuhamba kwesikhathi.

Kodwa-ke, ngesikhathi sokuguga, umzimba uyahluleka ukumelana nezimpawu zokukhula ezijwayelekile, ubeke ibhalansi ekubhekaneni ne-catabolism kanye nokulahleka kwemisipha (1, 7).

Umzimba wakho uvame ukugcina amasiginali wokukhula nokwehlisa izinyembezi ngokulinganisela. Njengoba ukhula, umzimba wakho umelana nezimpawu zokukhula, okuholela ekulahlekelweni yimisipha.

Izici Ezine Ezisheshisa Ukulahleka Kwemisipha

Yize ukuguga kuyimbangela ejwayelekile kakhulu ye-sarcopenia, ezinye izinto nazo zingadala ukungalingani phakathi kwemisipha ye-anabolism kanye ne-catabolism.

1. Ukunganyakazi, Kubandakanya Indlela Yokuphila Ehleli

Ukusetshenziswa kwemisipha kungenye yezimbangela ezinamandla kakhulu ze-sarcopenia, okuholela ekulahlekelweni kwemisipha ngokushesha nobuthakathaka obukhulayo ().

Ukuphumula kombhede noma ukukhubazeka ngemuva kokulimala noma ukugula kuholela ekulahlekelweni ngokushesha kwemisipha ().

Yize kuncane kakhulu, amasonto amabili kuya kwamathathu okwehla kokuhamba kanye neminye imisebenzi ejwayelekile nakho kwanele ukunciphisa ubukhulu bemisipha namandla ().

Izikhathi zomsebenzi owehlisiwe zingaba umjikelezo ononya. Amandla emisipha ayancipha, okuholela ekukhathaleni okukhulu nokwenza kube nzima ukubuyela emsebenzini ojwayelekile.

2. Ukudla Okungalingani

Ukudla okunikeza amakhalori anganele namaprotheni kuholela ekunciphiseni kwesisindo nasekunciphiseni kwesisindo semisipha.

Ngeshwa, ukudla okunama-kilojoule amancane kanye namaprotheni amancane kuvame kakhulu ekugugeni, ngenxa yezinguquko kumqondo wokunambitheka, izinkinga zamazinyo, izinsini nokugwinya, noma ubunzima bokuthenga nokupheka.

Ukusiza ukuvimbela i-sarcopenia, ososayensi bancoma ukusebenzisa ama-25-30 amagremu wamaprotheni esidlweni ngasinye ().

3. Ukuvuvukala

Ngemuva kokulimala noma ukugula, ukuvuvukala kuthumela izimpawu emzimbeni ukuthi zidilize bese zakha kabusha amaqembu owonakele amaseli.

Izifo ezingamahlalakhona noma zesikhathi eside kungadala nokuvuvukala okuphazamisa ibhalansi ejwayelekile yokuncipha kwezinyembezi nokwelashwa, okuholela ekulahlekelweni yimisipha.

Isibonelo, ucwaningo lweziguli ezinokuvuvukala kwesikhathi eside okubangelwa yisifo esingapheliyo se-pulmonary disease (i-COPD) futhi kukhombisile ukuthi iziguli zehle ngemisipha (11).

Izibonelo zezinye izifo ezidala ukuvuvukala kwesikhathi eside zifaka i-rheumatoid arthritis, izifo ezivuthayo zamathumbu ezifana nesifo sikaCrohn noma i-ulcerative colitis, lupus, vasculitis, ukusha okukhulu kanye nokutheleleka okungamahlalakhona njengesifo sofuba.

Ucwaningo lwabantu abadala abadala abayi-11,249 luthole ukuthi amazinga egazi amaprotheni asebenza ngo-C, inkomba yokuvuvukala, abikezela ngokuqinile i-sarcopenia ().

4. Ukucindezeleka Okukhulu

ISarcopenia nayo ivame kakhulu kwezinye izimo zezempilo eziningi ezandisa ukucindezeleka emzimbeni.

Isibonelo, abantu abanesifo esingapheli sesibindi, futhi kuze kufike kuma-20% wabantu abanesifo senhliziyo esingapheli, abahlangabezana nesarcopenia (,).

Esikhathini sesifo esingapheliyo sezinso, ukucindezeleka emzimbeni nokuncipha komsebenzi kuholela ekulahlekelweni yimisipha ().

Ukwelashwa komdlavuza nomdlavuza nakho kufaka ingcindezi enkulu emzimbeni, okuholela ku-sarcopenia ().

Ngaphezu kokuguga, i-sarcopenia iyasheshiswa ngemisebenzi ephansi yomzimba, ikhalori enganele nokudla kwamaprotheni, ukuvuvukala nokucindezeleka.

Ungatshela Kanjani Uma UneSarcopenia

Izimpawu ze-sarcopenia zingumphumela wokuncipha kwamandla emisipha.

Izimpawu zokuqala ze-sarcopenia zifaka phakathi ukuzizwa ubuthakathaka emzimbeni ngokuhamba kwesikhathi, nokuba nobunzima obuningi kunokujwayelekile ukuphakamisa izinto ezijwayelekile ().

Ukuhlolwa kwamandla okubamba isandla kusetshenziselwe ukusiza ukuxilonga i-sarcopenia ezifundweni, futhi kungasetshenziswa kweminye imitholampilo ().

Ukwehla kwamandla kungaziveza nangezinye izindlela, kufaka phakathi ukuhamba kancane, ukukhathala kalula futhi ukungabi nentshisekelo yokusebenza ().

Ukwehla kwesisindo ngaphandle kokuzama nakho kungaba uphawu lwe-sarcopenia ().

Kodwa-ke, lezi zimpawu zingavela nakwezinye izimo zezokwelapha. Kodwa-ke uma uhlangabezana nokukodwa noma okuningi kwalokhu futhi ungakwazi ukuchaza ukuthi kungani, khuluma nodokotela wezempilo.

Ukwehla okuphawulekayo kwamandla noma amandla nokuncipha kwesisindo ngokungenhloso kuyizimpawu zezifo eziningi, kufaka phakathi i-sarcopenia. Uma uhlangabezana nokunye kwalokhu ngaphandle kwesizathu esizwakalayo, khuluma nodokotela wakho.

Ukuzivocavoca Kungaguqula iSarcopenia

Indlela enamandla kunazo zonke yokulwa ne-sarcopenia ukugcina imisipha yakho isebenza ().

Ukuhlanganiswa kokuvivinya umzimba nge-aerobic, ukuqeqeshwa kokumelana nokuqeqeshwa kokulinganisela kungavimbela futhi kubuyisele emuva ukulahleka kwemisipha. Kungadingeka izikhathi ezimbili noma ezine zokuzivocavoca masonto onke ukufeza lezi zinzuzo ().

Zonke izinhlobo zokuzivocavoca zinenzuzo, kepha ezinye zingaphezulu kwezinye.

1. Resistance Training

Ukuqeqeshwa kokumelana kubandakanya ukufaka izinsimbi, ukudonsela kumabhande wokumelana noma ukuhambisa ingxenye yomzimba ngamandla adonsela phansi.

Uma wenza ukuvivinya umzimba, ukungezwani emicimbini yakho yemisipha kubangela izimpawu zokukhula eziholela ekukhuleni kwamandla. Ukuzivocavoca ukumelana nakho kukhulisa izenzo zamahomoni akhuthaza ukukhula (,).

Lezi zibonakaliso ziyahlangana zidale ukuthi amaseli emisipha akhule futhi azilungise, zombili ngokwenza amaprotheni amasha nangokuvula amaseli akhethekile emisipha ebizwa ngokuthi "amaseli esethelayithi," aqinisa imisipha ekhona ().

Ngenxa yale nqubo, ukuvivinya umzimba kuyindlela eqonde kakhulu yokwandisa ubukhulu bemisipha nokuvimbela ukulahleka kwayo.

Ucwaningo lwabantu abadala abangama-57 abaneminyaka engama-65-94 lubonise ukuthi ukwenza izivivinyo zokumelana kathathu ngesonto kwandise amandla emisipha ngaphezu kwamasonto ayi-12.

Kulolu cwaningo, ukuvivinya umzimba kufaka imishini yokunyathela imilenze nokwelula amadolo ekumelaneni nomshini wesisindo ().

2. Ukuqeqeshwa Kokuqina

Ukuzivocavoca okusimeme okukhuphula izinga lokushaya kwenhliziyo yakho, kufaka phakathi ukuzivocavoca umzimba nokuqeqeshwa kokukhuthazela, nakho kungalawula i-sarcopenia ().

Ucwaningo oluningi lokuzivocavoca nge-aerobic ekwelapheni noma ekuvimbeleni i-sarcopenia luye lwafaka ukumelana nokuqeqeshwa okuguquguqukayo njengengxenye yohlelo lokuhlanganisa lokuzivocavoca.

Le nhlanganisela ikhonjiswe ngokungaguquki ukuvimbela nokuguqula i-sarcopenia, yize kuvame ukungacaci ukuthi ukuzivocavoca umzimba ngaphandle koqeqesho lokumelana nakho kungaba yinzuzo ().

Ucwaningo oluthile luhlolisise imiphumela yokuzivocavoca umzimba ngaphandle kokuqeqeshwa ukumelana nabesifazane abangama-439 abaneminyaka engaphezu kwengama-50 ubudala.

Ucwaningo luthole ukuthi izinsuku ezinhlanu ngeviki lokuhamba ngebhayisikili, ukugijima noma ukuhamba izintaba kukhuphula isisindo semisipha. Abesifazane baqale ngemizuzu engu-15 yale misebenzi ngosuku, bekhuphuka baba imizuzu engama-45 ngaphezulu kwezinyanga eziyi-12 ().

3. Ukuhamba

Ukuhamba nakho kungavimbela futhi kubuyisele emuva i-sarcopenia, futhi kungumsebenzi abantu abaningi abangawenza mahhala, noma kuphi lapho behlala khona.

Ucwaningo lwabantu abadala abangama-227 baseJapan abaneminyaka engaphezu kwengama-65 ubudala luthole ukuthi izinyanga eziyisithupha zokuhamba zandisa ukwanda kwemisipha, ikakhulukazi kulabo abanesisindo esiphansi semisipha ().

Ibanga umhlanganyeli ngamunye ahamba ngalo lihlukile, kepha bakhuthazwa ukuthi bakhuphule inani labo lansuku zonke ngo-10% inyanga ngayinye.

Olunye ucwaningo lwabantu abadala abangama-879 abaneminyaka engaphezu kwengama-60 lithole ukuthi abahamba ngesivinini mancane amathuba okuthi babe ne-sarcopenia ().

Ukuzivocavoca umzimba kuyindlela ephumelela kunazo zonke yokuguqula i-sarcopenia. Ukumelana nokuqeqeshwa kungcono kakhulu ukwandisa isisindo namandla. Kodwa-ke, izinhlelo zokuhlanganiswa kokuzivocavoca nokuhamba nazo zilwa ne-sarcopenia.

Amakhemikhali amane Alwa neSarcopenia

Uma ushoda ngama-calories, amaprotheni noma amavithamini athile namaminerali, ungaba sengozini enkulu yokulahleka kwemisipha.

Kodwa-ke, noma ngabe awutholakali, ukuthola imithamo ephakeme yezinye izakhi zomzimba eziyinhloko kungakhuthaza ukukhula kwemisipha noma kuthuthukise izinzuzo zokuzivocavoca umzimba.

1. Amaprotheni

Ukuthola amaprotheni ekudleni kwakho kukhombisa ngqo izicubu zakho zemisipha ukwakha nokuqinisa.

Njengoba abantu bekhula, imisipha yabo iba namandla ukumelana nalesi siginali, ngakho-ke badinga ukusebenzisa amaprotheni amaningi ukukhulisa ukukhula kwemisipha ().

Ucwaningo oluthile lwathola ukuthi lapho abesilisa abangama-33 abaneminyaka engaphezu kwengama-70 bedla ukudla okuqukethe okungenani ama-gramu angama-35 wamaprotheni, ukukhula kwemisipha yabo kwanda ().

Olunye ucwaningo luthole ukuthi iqembu lamadoda amancane lidinga kuphela amagremu angama-20 wamaprotheni ngesidlo ngasinye ukukhuthaza ukukhula ().

Ucwaningo lwesithathu lwathola abesilisa abayisikhombisa abaneminyaka engaphezu kwengama-65 ukuthi bathathe izithasiselo zansuku zonke ezingama-15-gram zama-amino acid abalulekile, amabhlogo amancane okwakha amaprotheni, okwaholela ekukhuleni kwemisipha ().

I-amino acid leucine ibaluleke kakhulu ekulawuleni ukukhula kwemisipha. Imithombo ecebile ye-leucine ifaka i-whey protein, inyama, inhlanzi kanye namaqanda, kanye ne-soy protein peolate ().

2. Uvithamini D

Ukushoda kukaVitamin D kuhlobene ne-sarcopenia, yize izizathu zokuthi kungani zingaqondakali ngokuphelele ().

Ukuthatha izengezo zikavithamini D kungakhuphula amandla emisipha futhi kwehlise nengozi yokuwa. Lezi zinzuzo azibonwanga kuzo zonke izifundo, mhlawumbe ngoba amanye amavolontiya ocwaningo kungenzeka ukuthi bese ethola uvithamini D () owanele.

Umthamo omuhle kakhulu kavithamini D wokuvimbela i-sarcopenia okwamanje awucaci.

3. I-Omega-3 Fatty Acids

Akunandaba ukuthi uneminyaka emingaki, ukusebenzisa ama-omega-3 fatty acids ngezinhlanzi zasolwandle noma izithasiselo kuzokwandisa ukukhula kwemisipha yakho (,).

Ucwaningo lwabesifazane abangama-45 luthole ukuthi isengezo sansuku zonke esingu-2-gram kawoyela wezinhlanzi kuhlangene nokuqeqeshwa kokumelana kukhuphula amandla emisipha ngaphezu kokuqeqeshwa kokumelana ngaphandle kukawoyela wenhlanzi ().

Ingxenye yale nzuzo ingabangelwa izinzuzo ezilwa nokuvuvukala kwama-omega-3 fatty acids. Kodwa-ke, ucwaningo luphakamise ukuthi i-omega-3s nayo ingakhombisa ukukhula kwemisipha ngqo ().

4.Dala

I-Creatine yiprotheni elincane elejwayelekile elenziwa esibindi. Yize umzimba wakho wenza okwanele ukukuvimbela ekubeni untula, i-creatine ekudleni kusuka enyameni noma njengesengezo kungasiza ekukhuleni kwemisipha yakho.

Iqembu lezifundo eziningana liphenye ukuthi ukuthatha isengezo sansuku zonke se-5-gram creatine kubathinte kanjani abantu abadala abangama-357 abaneminyaka yobudala engama-64.

Lapho ababambiqhaza bethatha i-creatine, bathola izinzuzo eziningi ekuqeqesheni ukumelana ngokuqhathaniswa nalapho benza khona uqeqesho lokumelana ngaphandle kwe-creatine ().

I-Creatine mhlawumbe ayizuzisi i-sarcopenia uma isetshenziswa yodwa, ngaphandle kokuzivocavoca.

Amaprotheni, uvithamini D, i-creatine kanye ne-omega-3 fatty acids konke kungathuthukisa ukukhula kwemisipha ekuphenduleni ukuzivocavoca.

Okusemqoka

ISarcopenia, ukulahleka kwemisipha namandla, kuya ngokujwayeleka ngokukhula futhi kunganciphisa isikhathi sokuphila nekhwalithi yempilo.

Ukudla amakhalori anele namaprotheni asezingeni eliphakeme kunganciphisa izinga lokulahleka kwemisipha. I-Omega-3 kanye ne-creatine supplements nakho kungasiza ekulweni ne-sarcopenia.

Noma kunjalo, ukuzivocavoca umzimba kuyindlela ephumelela kunazo zonke yokuvikela nokubuyisa i-sarcopenia.

Ukuzivocavoca umzimba kuyasebenza kakhulu, kufaka phakathi ukusebenzisa amabhande wokumelana, ukuphakamisa izinsimbi noma ukwenza ama-calisthenics njengama-squats, ama-push-up nokuhlala phansi.

Kodwa-ke, nokuzivocavoca okulula njengokuhamba kunganciphisa izinga lakho lokulahleka kwemisipha. Ekupheleni kosuku, into ebaluleke kunazo zonke ukuthi usebenze.