Sarcopenia: ndi chiyani, momwe mungadziwire ndi chithandizo

Zamkati

• Momwe mungadziwire sarcopenia
• Momwe mungapewere kutayika kwa minofu
• Njira zothandizira

Sarcopenia ndikutaya kwa minofu, zomwe zimachitika pambuyo pa zaka 50, nthawi yomwe kumachepetsa kwambiri kukula ndi kukula kwa ulusi womwe umapanga minofu, kuchepa kwa masewera olimbitsa thupi, makamaka chifukwa cha kuchepa kwa mahomoni monga estrogen ndi testosterone.

Zizindikiro zazikulu za izi zikuphatikiza kuchepa mphamvu, kulimbitsa thupi komanso kuchita masewera olimbitsa thupi kuchita zinthu zina, monga kuyenda, kukwera masitepe kapena kutsika pabedi.

Kuti mupeze minofu, ndikofunikira kupewa kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi, ndi mphamvu ndi masewera olimbitsa thupi, kuwonjezera pa chakudya chokwanira, wokhala ndi mapuloteni ambiri ndi michere, makamaka mumapezeka nyama, mafuta mkaka ndi ndiwo zamasamba, monga soya, mphodza ndi quinoa.

Momwe mungadziwire sarcopenia

Kuperewera kwa kulemera kwamafuta kumabweretsa zovuta zambiri pamoyo wa okalamba, zomwe zimabwera pang'ono ndi pang'ono, monga kusalinganika, kuyenda movutikira komanso zinthu zina monga kugula, kukonza m'nyumba, kapena zinthu zina monga kusamba ndi kutsika pabedi .

Monga minofu misa atrophies, okalamba ali pachiwopsezo chachikulu cha kugwa, ndipo amayamba kuwonetsa kufunikira koyenda mothandizidwa ndi winawake, ndodo kapena njinga ya olumala, kuphatikiza pakumva kupweteka kwambiri mthupi, kumayambitsidwa osati ndi kuvala kokha ya mafupa ndi mafupa, komanso chifukwa chakusowa kwa minofu yothandizira kukhazikitsira malo olumikizirana thupi.

Momwe mungapewere kutayika kwa minofu

Atrophy ndi kuwonongeka kwa maselo am'mimba ndimachitidwe achilengedwe, omwe amapezeka mwa anthu onse azaka zopitilira 30 omwe amangokhala, ndipo ngati palibe chomwe chingachitike kuti apewe izi, chizolowezi chimakhala kukhala wokalamba wofooka, wokhala ndi zovuta pantchito za tsiku ndi tsiku komanso sachedwa kumva kuwawa m'thupi.

Pofuna kupewa sarcopenia, ndikofunikira kutsatira zizolowezi monga:

• Yesetsani kuchita masewera olimbitsa thupi, zonse zolimba minofu ndi kupirira, monga masewera olimbitsa thupi ndi ma pilates, mwachitsanzo, ndi ma aerobic, poyenda ndi kuthamanga, kukonza kuyenda kwa magazi ndi magwiridwe antchito amthupi.Onani zomwe ndizochita zabwino kwambiri kwa okalamba.
• Khalani ndi chakudya chokhala ndi mapuloteni ambiri, Amapezeka munyama, mazira ndi mkaka, kuti athandize kukula kwa minofu, kuwonjezera pa chakudya, mafuta ndi ma calories kuti apereke mphamvu, moyenera, makamaka motsogozedwa ndi katswiri wazakudya. Dziwani kuti ndi zakudya ziti zomwe zili ndi mapuloteni ambiri oti mugwiritse ntchito.
• Pewani kusuta, chifukwa ndudu, kuwonjezera pa kusintha njala, imasokoneza kayendedwe ka magazi ndikuledzeretsa maselo amthupi;
• Imwani madzi okwanira malita 2 patsiku, kukhala ndi hydrated kuti muzizungulira bwino, matumbo matumbo, kukoma ndi khungu;
• Pewani zakumwa zoledzeretsa mopitirira muyeso, chifukwa chizolowezi ichi, kuphatikiza pakuthandizira kutaya madzi m'thupi, chimawononga kugwira ntchito kwa ziwalo zofunika kwambiri m'thupi, monga chiwindi, ubongo ndi mtima.

Ndikofunikanso kukhala ndi dokotala kapena dokotala wa zamankhwala, kotero kuti kuyezetsa pafupipafupi ndikuwunika kuti athe kuzindikira ndi kuchiza matenda omwe atha kupweteketsa thupi, monga matenda ashuga, hypothyroidism, m'mimba, matumbo ndi zina chitetezo, mwachitsanzo.

Njira zothandizira

Kwa munthu yemwe wataya kale minofu, ndikofunikira kuti ipezeke posachedwa, chifukwa kutayika kwakukulu, kumakhala kovuta kwambiri kusinthika ndikukula kwa zizindikilo.

Chifukwa chake, kuti athane ndi minofu, ndikofunikira kuti munthuyo atsatire chithandizo chofuna kupeza mafuta owonda, owongoleredwa ndi dokotala wa zamankhwala, limodzi ndi akatswiri ena monga akatswiri azakudya, physiotherapist, othandizira pantchito komanso aphunzitsi, ndi:

• Kulimbitsa mphamvu ndi zolimbitsa thupi ndi physiotherapy;
• Kusintha kwanyumba Kupangitsa zochitika za tsiku ndi tsiku ndi zosangalatsa ndizosavuta;
• Kusintha mankhwala zomwe zitha kukulitsa chilakolako kapena kuthandizira kutayika kwa minofu;
• Chithandizo cha matenda ndi kuwongolera zomwe zingasokoneze magwiridwe antchito achikulire, monga matenda ashuga, kusintha kwamatumbo kapena njala;
• Zakudya zamapuloteni. Kuphatikiza apo, ngati ndinu wokalamba wofooka, ndikofunikanso kudya zakudya zopatsa mphamvu, motsogozedwa ndi katswiri wazakudya. Onani zokhwasula-khwasula zokhala ndi mapuloteni kuti muwonjezere minofu;
• Mankhwala ndi mahomoni, monga mankhwala obwezeretsa mahomoni kapena testosterone, amangowonetsedwa pazochitika zina zofunikira, motsogozedwa ndi azachipatala.

Kugwiritsa ntchito zowonjezera mavitamini kungakhale kofunikira pamene chakudyacho sichikwanira m'malo mwa kuchuluka kwa mapuloteni ndi ma calories omwe okalamba amafunikira, omwe nthawi zambiri amachitika pakakhala kusowa kwa njala, kuvutika kumeza, chakudya chodyera kapena kusintha kwakumwa m'mimba kapena matumbo.

Zina mwazomwe zimalimbikitsa anthu okalamba zimagulitsidwa m'masitolo kapena m'masitolo akuluakulu, monga Ensure, Nutren ndi Nutridrink, mwachitsanzo, omwe ali ndi mitundu ya zonunkhira kapena yopanda kununkhira, kuti azitengedwa ngati chotupitsa kapena kusakaniza zakumwa ndi chakudya.