Momwe Mungalimbane Ndi Sarcopenia (Kutayika Kwa Minyewa Chifukwa Chokalamba)

Zamkati

• Kodi Sarcopenia ndi Chiyani?
• Zinthu Zinayi Zomwe Zimathandizira Kutayika Kwa Minofu
• 1. Kusakhazikika, Kuphatikizira Kukhala Pafupifupi
• 2. Zakudya Zosayenera
• 3. Kutupa
• 4. Kupsinjika Kwambiri
• Momwe Mungadziwire Ngati Muli ndi Sarcopenia
• Kuchita Zolimbitsa Thupi Kungasinthe Sarcopenia
• 1. Kukaniza Maphunziro
• 2. Maphunziro Olimbitsa Thupi
• 3. Kuyenda
• Zakudya Zinayi Zolimbana ndi Sarcopenia
• 1. Mapuloteni
• 2. Vitamini D
• 3. Omega-3 Fatty Acids
• 4. Mlengi
• Mfundo Yofunika Kwambiri

Sarcopenia, yomwe imadziwikanso kuti kutayika kwa minofu, ndizofala zomwe zimakhudza 10% ya achikulire omwe ali ndi zaka zopitilira 50.

Ngakhale zitha kuchepetsa chiyembekezo cha moyo komanso moyo wabwino, pali zomwe mungachite kuti muteteze kapena kusintha mkhalidwewo.

Ngakhale zina mwazomwe zimayambitsa sarcopenia ndizotsatira zachilengedwe za ukalamba, zina zimatha kupewedwa. M'malo mwake, kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi kumatha kusintha sarcopenia, kukulitsa moyo wautali komanso moyo wabwino.

Nkhaniyi ikufotokoza zomwe zimayambitsa sarcopenia, ndikulemba njira zambiri zomwe mungalimbane nazo.

Kodi Sarcopenia ndi Chiyani?

Sarcopenia kwenikweni amatanthauza "kusowa mnofu." Ndi vuto la kuchepa kwa minofu yolumikizana ndi msinkhu komwe kumakhala kofala kwambiri kwa anthu azaka zopitilira 50.

Atakwanitsa zaka zapakati, akulu amataya 3% yamphamvu zamtundu wawo chaka chilichonse, pafupifupi. Izi zimawalepheretsa kuchita zinthu zambiri zapadera (1,,).

Tsoka ilo, sarcopenia imachepetsanso chiyembekezo cha moyo kwa iwo omwe amawakhudza, poyerekeza ndi omwe ali ndi mphamvu yabwinobwino ya minofu (,).

Sarcopenia imayambitsidwa chifukwa cha kusalinganika pakati pazizindikiro zakukula kwa maselo am'mimba ndi zizindikiritso za teardown. Njira zokulira kwama cell zimatchedwa "anabolism," ndipo njira zochepetsera ma cell zimatchedwa "catabolism" ().

Mwachitsanzo, mahomoni okula amakhala ndi michere yowononga mapuloteni kuti minofu ikhale yolimba kudzera pakukula, kupsinjika kapena kuvulala, chiwonongeko kenako ndikuchira.

Kuzungulira uku kumachitika nthawi zonse, ndipo zinthu zikakhala bwino, minofu imapitirizabe kulimba pakapita nthawi.

Komabe, ukamakalamba, thupi limakhala lolimba pazizindikiro zakukula, ndikutsata katemera komanso kutayika kwa minofu (1, 7).

Thupi lanu nthawi zambiri limasunga zikwangwani zakukula ndi kutsetsereka moyenera. Mukamakalamba, thupi lanu limakhala lolimbana ndi zizindikilo zakukula, zomwe zimapangitsa kutayika kwa minofu.

Zinthu Zinayi Zomwe Zimathandizira Kutayika Kwa Minofu

Ngakhale ukalamba ndi womwe umayambitsa sarcopenia, zinthu zina zimayambitsanso kusamvana pakati pa minofu ya anabolism ndi catabolism.

1. Kusakhazikika, Kuphatikizira Kukhala Pafupifupi

Kugwiritsa ntchito minofu ndichimodzi mwazomwe zimayambitsa sarcopenia, zomwe zimapangitsa kuti minofu izitaya msanga komanso kufooka ().

Kupumula pakabedi kapena kulephera kuyenda pambuyo povulala kapena matenda kumabweretsa kuchepa kwa minofu ().

Ngakhale sizosangalatsa kwenikweni, milungu iwiri kapena itatu yocheperako kuyenda komanso zochitika zina zanthawi zonse ndizokwanira kuchepetsa minofu ndi mphamvu ().

Nthawi zocheperako zitha kukhala zoyipa. Minofu yamphamvu imachepa, zomwe zimapangitsa kufooka kwakukulu ndikupangitsa kuti zikhale zovuta kubwerera kuntchito zanthawi zonse.

2. Zakudya Zosayenera

Chakudya chopatsa mafuta osakwanira komanso zomanga thupi zimapangitsa kuti muchepetse thupi komanso muchepetse minofu.

Tsoka ilo, zakudya zonenepetsa komanso zomanga thupi zimafala kwambiri ukalamba, chifukwa cha kusintha kwa kukoma, mavuto amano, nkhama ndi kumeza, kapena zovuta kugula ndi kuphika.

Pofuna kupewa sarcopenia, asayansi amalimbikitsa kuti azidya magalamu 25-30 a mapuloteni pa chakudya chilichonse ().

3. Kutupa

Pambuyo povulala kapena matenda, kutupa kumatumiza zizindikiritso m'thupi kuti ziwonongeke ndikumanganso magulu owonongeka am'maselo.

Matenda osachiritsika kapena okhalitsa atha kubweretsanso kutupa komwe kumasokoneza kuwonongeka kwa misozi ndikuchira, zomwe zimapangitsa kutayika kwa minofu.

Mwachitsanzo, kafukufuku wa odwala omwe ali ndi kutupa kwanthawi yayitali chifukwa cha matenda osokoneza bongo (COPD) adawonetsanso kuti odwala adachepetsa minofu [11].

Zitsanzo za matenda ena omwe amayambitsa kutupa kwanthawi yayitali amaphatikizapo nyamakazi, nyamakazi yotupa monga matenda a Crohn kapena ulcerative colitis, lupus, vasculitis, kuwotcha kwambiri ndi matenda opatsirana monga chifuwa chachikulu.

Kafukufuku wa achikulire okwanira 11,249 adapeza kuti kuchuluka kwama protein a C-othandizira, chizindikiro cha kutupa, kunaneneratu za sarcopenia ().

4. Kupsinjika Kwambiri

Sarcopenia imakhalanso yofala kwambiri pazambiri zina zomwe zimapangitsa kuti thupi likhale ndi nkhawa.

Mwachitsanzo, anthu omwe ali ndi matenda osachiritsika a chiwindi, komanso anthu 20% omwe ali ndi vuto losweka mtima, amakumana ndi sarcopenia (,).

Mu matenda a impso, kupsinjika kwa thupi ndi kuchepa kwa ntchito kumayambitsa kuchepa kwa minofu ().

Mankhwala a khansa ndi khansa amakhalanso ndi nkhawa yayikulu mthupi, zomwe zimapangitsa sarcopenia ().

Kuphatikiza pa ukalamba, sarcopenia imayendetsedwa ndi masewera olimbitsa thupi, kuchepa kwa kalori komanso kudya kwa mapuloteni, kutupa ndi kupsinjika.

Momwe Mungadziwire Ngati Muli ndi Sarcopenia

Zizindikiro za sarcopenia ndi zotsatira za kuchepa mphamvu kwa minofu.

Zizindikiro zoyambirira za sarcopenia zimaphatikizapo kudzimva wofooka pakapita nthawi, komanso kukhala ndi zovuta kuposa masiku onse kukweza zinthu zodziwika bwino ().

Kuyesa kwamphamvu-kwamphamvu kwagwiritsidwa ntchito kuthandizira kupeza sarcopenia m'maphunziro, ndipo atha kugwiritsidwa ntchito muzipatala zina ().

Kuchepetsa mphamvu kumatha kudziwonetseranso m'njira zina, kuphatikiza kuyenda pang'onopang'ono, kutopa mosavuta komanso kusakhala ndi chidwi chokhala achangu ().

Kuchepetsa thupi osayesanso kungakhale chizindikiro cha sarcopenia ().

Komabe, zizindikirazi zimatha kukhalanso munthawi zina zamankhwala. Komabe ngati mukumva chimodzi kapena zingapo mwa izi ndipo simungathe kufotokoza chifukwa chake, lankhulani ndi wazachipatala.

Kuchepa kwamphamvu kapena kulimba mtima komanso kutaya mwadzidzidzi ndi zizindikilo za matenda angapo, kuphatikiza sarcopenia. Ngati mukukumana ndi izi popanda chifukwa chomveka, lankhulani ndi dokotala wanu.

Kuchita Zolimbitsa Thupi Kungasinthe Sarcopenia

Njira yamphamvu kwambiri yolimbana ndi sarcopenia ndiyo kusunga minofu yanu ().

Kuphatikiza kwa zolimbitsa thupi, kulimbitsa thupi komanso kuphunzitsa moyenera kumatha kuteteza kapena kusintha kutaya kwa minofu. Pafunikira magawo awiri kapena anayi olimbitsa thupi sabata iliyonse kuti akwaniritse izi ().

Mitundu yonse ya masewera olimbitsa thupi ndi yopindulitsa, koma ina kuposa ina.

1. Kukaniza Maphunziro

Kukaniza kuphunzira kumaphatikizapo kunyamula, kukoka motsutsana ndi magulu osagwirizana kapena gawo lina la thupi motsutsana ndi mphamvu yokoka.

Mukamachita masewera olimbitsa thupi, kukanika kwa ulusi wanu wam'mimba kumabweretsa zizindikilo zakukula zomwe zimabweretsa mphamvu. Kuchita zolimbitsa thupi kumawonjezeranso zochita za mahomoni olimbikitsa kukula (,).

Zizindikirozi zimaphatikizika ndikupangitsa kuti maselo am'mimba akule ndikudzikonza okha, popanga mapuloteni atsopano ndikusintha ma cell apadera otchedwa "satellite cell," omwe amalimbitsa minofu yomwe ilipo ().

Chifukwa cha njirayi, kulimbitsa thupi ndiyo njira yowongoka kwambiri yowonjezeretsa minofu ndikuletsa kutaya kwake.

Kafukufuku wa achikulire 57 azaka 65-94 adawonetsa kuti kuchita zolimbitsa thupi katatu pamlungu kumawonjezera mphamvu yamphamvu pamasabata a 12.

Pakafukufukuyu, zolimbitsa thupi zimaphatikizira makina osindikizira amiyendo ndikutambasula mawondo kuti asalimbane ndi makina olemera ().

2. Maphunziro Olimbitsa Thupi

Kuchita masewera olimbitsa thupi komwe kumakulitsa kugunda kwa mtima wanu, kuphatikiza masewera olimbitsa thupi ndi kupirira, kumatha kuwongolera sarcopenia ().

Kafukufuku wambiri wochita masewera olimbitsa thupi pochiza kapena kupewa sarcopenia aphatikizanso kukana komanso kusinthasintha monga gawo limodzi la pulogalamu yolimbitsa thupi.

Kuphatikiza kumeneku kwawonetsedwa nthawi zonse kuti tipewe ndikusintha sarcopenia, ngakhale nthawi zambiri sizikudziwika ngati kuchita masewera olimbitsa thupi popanda kukana maphunziro kungakhale kopindulitsa ().

Kafukufuku wina adasanthula zovuta za masewera olimbitsa thupi popanda kuphunzitsidwa mwa amayi 439 azaka zopitilira 50.

Kafukufukuyu anapeza kuti masiku asanu pa sabata pa njinga, kuthamanga kapena kukwera maulendo kumawonjezera minofu. Amayi adayamba ndi mphindi 15 za izi tsiku lililonse, ndikuwonjezeka mpaka mphindi 45 pamiyezi 12 ().

3. Kuyenda

Kuyenda kumathandizanso kupewa komanso kusinthanso sarcopenia, ndipo ndichinthu chomwe anthu ambiri amatha kuchita kwaulere, kulikonse komwe amakhala.

Kafukufuku wa achikulire aku 227 aku Japan azaka zopitilira 65 adapeza kuti miyezi isanu ndi umodzi yakuyenda idachulukitsa minofu, makamaka kwa iwo omwe anali ndi minofu yochepa ().

Mtunda wopita nawo aliyense unali wosiyana, koma adalimbikitsidwa kuwonjezera mtunda wawo watsiku ndi tsiku ndi 10% mwezi uliwonse.

Kafukufuku wina wa akulu 879 azaka zopitilira 60 adapeza kuti oyenda mwachangu samakhala ndi sarcopenia ().

Kuchita masewera olimbitsa thupi ndiyo njira yabwino kwambiri yosinthira sarcopenia. Kukaniza maphunziro ndi bwino kukulitsa minofu ndi nyonga. Komabe, mapulogalamu olimbitsa thupi komanso kuyenda kumalimbananso ndi sarcopenia.

Zakudya Zinayi Zolimbana ndi Sarcopenia

Ngati mulibe ma calories, mapuloteni kapena mavitamini ndi michere, mutha kukhala pachiwopsezo chachikulu chotaya minofu.

Komabe, ngakhale mutakhala kuti mulibe vuto, kupeza miyezo yayikulu yazakudya zina zazikulu kumatha kulimbikitsa kukula kwa minofu kapena kuwonjezera phindu la kuchita masewera olimbitsa thupi.

1. Mapuloteni

Kupeza mapuloteni m'zakudya zanu kumatanthauza kuti minofu yanu imange ndikulimbitsa.

Anthu akamakalamba, minofu yawo imayamba kugonjetsedwa ndi chizindikirochi, chifukwa chake amafunika kudya mapuloteni owonjezera kukula kwa minofu ().

Kafukufuku wina adapeza kuti pamene amuna 33 azaka zopitilira 70 amadya chakudya chomwe chili ndi magalamu osachepera 35 a protein, kukula kwa minofu yawo kumakulirakulira ().

Kafukufuku wina adapeza kuti gulu la anyamata achichepere limangofunika magalamu 20 a mapuloteni pa chakudya kuti chikulitse kukula ().

Kafukufuku wachitatu adapeza amuna asanu ndi awiri azaka zopitilira 65 kuti atenge tsiku ndi tsiku magalamu 15 a ma amino acid ofunikira, zomangira zazing'ono zomanga thupi, zomwe zidapangitsa kukula kwa minofu ().

Amino acid leucine ndikofunikira kwambiri pakukula kwa minofu. Katundu wochuluka wa leucine amaphatikizapo mapuloteni a whey, nyama, nsomba ndi mazira, komanso mapuloteni a soya odziletsa ().

2. Vitamini D

Kuperewera kwa Vitamini D kumakhudzana ndi sarcopenia, ngakhale zifukwa zomwe sizimamveka bwino ().

Kutenga zowonjezera mavitamini D kumatha kukulitsa mphamvu ya minofu ndikuchepetsa chiopsezo chakugwa. Izi sizinawonekere m'maphunziro onse, mwina chifukwa choti ena ofufuza odzipereka atha kale kukhala ndi vitamini D () wokwanira.

Mlingo wabwino kwambiri wa vitamini D wopewa sarcopenia sunadziwikebe pano.

3. Omega-3 Fatty Acids

Ngakhale mutakhala ndi zaka zingati, kudya omega-3 fatty acids kudzera m'madzi am'madzi kapena zowonjezera kumakulitsa minofu yanu (,).

Kafukufuku wa azimayi a 45 adapeza kuti kuwonjezerapo mafuta a nsomba 2-gramu tsiku lililonse kuphatikiza kulimbana ndi kukana kumawonjezera mphamvu yamphamvu kuposa kulimbikira kopanda mafuta a nsomba ().

Chimodzi mwazabwinozi zitha kukhala chifukwa cha omega-3 fatty acids. Komabe, kafukufuku wasonyeza kuti omega-3s amathanso kuwonetsa kukula kwa minofu mwachindunji ().

4. Mlengi

Creatine ndi mapuloteni ang'onoang'ono omwe amapangidwa m'chiwindi. Ngakhale thupi lanu limakupangirani zokwanira kukulepheretsani kusowa, creatine mu zakudya zochokera ku nyama kapena monga chowonjezera chingapindulitse kukula kwa minofu yanu.

Gulu la maphunziro angapo lidasanthula momwe kutenga 5-gramu creatine supplement tsiku lililonse kudakhudzira akulu 357 azaka zapakati pa 64.

Ophunzira atatenga cholengedwa, amalandila zabwino zambiri kuchokera kuukadaulo woyeserera poyerekeza ndi pomwe amaphunzira kukana popanda cholenga ().

Cholengedwa mwina sichothandiza sarcopenia ngati agwiritsa ntchito yekha, osachita masewera olimbitsa thupi.

Mapuloteni, vitamini D, creatine ndi omega-3 fatty acids onse amatha kusintha kukula kwa minofu chifukwa chazolimbitsa thupi.

Mfundo Yofunika Kwambiri

Sarcopenia, kutayika kwa minofu ndi nyonga, kumakhala kofala kwambiri ndi ukalamba ndipo kumatha kuchepa moyo ndi moyo wabwino.

Kudya zopatsa mphamvu zokwanira komanso mapuloteni apamwamba kumatha kuchepetsa kuchepa kwa minofu. Omega-3 ndi creatine zowonjezera zingathandizenso kulimbana ndi sarcopenia.

Komabe, kuchita masewera olimbitsa thupi ndi njira yothandiza kwambiri yopewa ndi kusintha sarcopenia.

Zochita zolimbana zimawoneka ngati zothandiza kwambiri, kuphatikiza kugwiritsa ntchito magulu osagwirizana, kukweza zolemera kapena kuchita ma calisthenics monga squats, push-up and sit-ups.

Komabe, ngakhale masewera osavuta ngati kuyenda kumachedwetsa kuchepa kwa minofu yanu. Kumapeto kwa tsikulo, chofunikira kwambiri ndikukhala okangalika.