Maitiro Ekurwisa Sarcopenia (Kurasikirwa Kwemhasuru Nekukwegura)

Zvemukati

• Chii chinonzi Sarcopenia?
• Zvinhu zvina zvinomhanyisa Kurasikirwa kweMhasuru
• 1. Kusagadzikana, Kusanganisira Sedentary Lifestyle
• 2. Kudya Kusina Mwero
• 3. Kuzvimba
• 4. Kushushikana Kwakanyanya
• Maitiro Ekuudza Kana Iwe Uine Sarcopenia
• Exercise Inogona Kudzosera Sarcopenia
• 1. Kuramba Kudzidziswa
• 2. Kudzidziswa Kusimba
• 3. Kufamba
• Zvine Nutrients Zvinorwisa Sarcopenia
• 1. Mapuroteni
• 2. Vitamin D
• 3. Omega-3 Fatty Acids
• 4. Creatine
• Icho Chinokosha

Sarcopenia, inozivikanwawo sekurasikirwa nemhasuru, chiitiko chakajairika chinokanganisa gumi muzana yevakuru vane makore anodarika makumi mashanu ekuberekwa.

Kunyangwe ichigona kudzikisira tarisiro yehupenyu uye mhando yehupenyu, pane zviito zvaunogona kutora kudzivirira uye kunyange kudzosera mamiriro acho.

Kunyangwe zvimwe zvezvikonzero zve sarcopenia zviri zvechisikigo mhedzisiro yekukwegura, zvimwe zvinodzivirirwa. Muchokwadi, chikafu chine hutano uye kugara uchirovedza muviri kunogona kudzosera sarcopenia, kuwedzera hupenyu hwehupenyu uye hupenyu hwehupenyu.

Ichi chinyorwa chinotsanangura chinokonzeresa sarcopenia, uye inonyora nzira dzakawanda dzaungarwisane nayo.

Chii chinonzi Sarcopenia?

Sarcopenia zvinoreva kuti "kushaya nyama." Icho chiitiko chezera-chakabatana musuru kushomeka iyo inova yakajairika muvanhu vanopfuura makore makumi mashanu.

Mushure mezera repakati, vakuru vanorasikirwa ne3% yesimba retsandanyama avo gore rega, paavhareji. Izvi zvinogumira kugona kwavo kuita akawanda maitiro echinyakare (1,,).

Nehurombo, sarcopenia inopfupisa tarisiro yeupenyu kune iyo yainoita, zvichienzaniswa nevanhu vane masimba masimba emhasuru (,).

Sarcopenia inokonzerwa nekusaenzana pakati pemasaini ekukura kwemaseru maseru uye zviratidzo zvekudonhedza misodzi. Maitiro ekukura kwemaseru anonzi "anabolism," uye maseru teardown maitiro anonzi "catabolism" ().

Semuenzaniso, mahormone ekukura anoita neeprotein-inoparadza enzyme kuchengetedza mhasuru yakadzikama kuburikidza nekutenderera kwekukura, kushushikana kana kukuvara, kuparadzwa uyezve kupora.

Kutenderera uku kuri kugara kuchiitika, uye kana zvinhu zvikaenzana, mhasuru inochengetedza simba rayo nekufamba kwenguva.

Nekudaro, panguva yekukwegura, muviri unova unopesana nemasikirwo akajairika ekukura, uchikwirisa chiyero kune catabolism uye kurasikirwa kwemhasuru (1, 7).

Muviri wako unowanzo chengeta zviratidzo zvekukura uye teardown muchiyero. Sezvo iwe paunenge uchikura, muviri wako unova unopesana nemasaini ekukura, zvichikonzera kurasikirwa nemhasuru.

Zvinhu zvina zvinomhanyisa Kurasikirwa kweMhasuru

Kunyangwe kukwegura kuri iko kwakanyanya kukonzera sarcopenia, zvimwe zvinhu zvinogona zvakare kukonzera kusaenzana pakati pemhasuru anabolism uye catabolism.

1. Kusagadzikana, Kusanganisira Sedentary Lifestyle

Kushandisa mhasuru ndeimwe yezvakanyanya kukonzera sarcopenia, inotungamira kukurumidza kurasikirwa kwemhasuru uye kuwedzera kushaya simba ().

Kuzorora kwemubhedha kana kufoira mushure mekukuvara kana kurwara kunotungamira kukurumidza kurasikirwa kwemhasuru ().

Kunyangwe zvisinganyanyo shamisa, mavhiki maviri kusvika matatu ekuderera kwekufamba uye zvimwe zviitiko zvenguva dzose zvakare zvakakwana kudzikisa mhasuru uye simba ().

Nguva dzeakadzikira chiitiko dzinogona kuve yakaipa kutenderera. Simba remhasuru rinodzikira, zvichikonzera kuneta kukuru uye zvichiita kuti zvive zvakaoma kudzoka pane zvakajairika chiitiko.

2. Kudya Kusina Mwero

Kudya kunopa kukwana macalorie uye mapuroteni kunoguma nekudzikira uye kudzikira kwemhasuru.

Nehurombo, yakaderera-koriori uye yakaderera-mapuroteni kudya kunowanzoitika nekukwegura, nekuda kweshanduko mupfungwa yekuravira, matambudziko nemeno, matadza uye kumedza, kana kuwedzera kunetsekana kwekutenga nekubika.

Kubatsira kudzivirira sarcopenia, masayendisiti anokurudzira kushandisa 25-30 gramu eprotein pakudya kwega kwega ().

3. Kuzvimba

Mushure mekukuvara kana kurwara, kuzvimba kunotumira masaini kumuviri kuti ubvarure uyezve uvakezve akakuvadzwa mapoka emasero.

Zvirwere zvisingaperi kana zvenguva refu zvinogona zvakare kukonzera kuzvimba kunokanganisa zvakajairika muyero wekuyerera uye kupora, zvichikonzera kurasikirwa nemhasuru.

Semuenzaniso, ongororo yevarwere vane kwenguva refu kuzvimba kunokonzerwa nechirwere chisingaperi chepremonary chirwere (COPD) chakaratidzawo kuti varwere vanga vadzikira tsandanyama (11).

Mienzaniso yezvimwe zvirwere zvinokonzeresa kuzvimba kwenguva refu zvinosanganisira rheumatoid arthritis, kuzvimba ura sezvakaita Crohn's disease kana ulcerative colitis, lupus, vasculitis, kupisa kwakanyanya uye hutachiona husingaperi senge tibhii.

Kuongororwa kwevakuru vakuru ve11,249 vakawana kuti huwandu hweropa reC-inoshanda mapuroteni, chiratidzo chekuzvimba, inofungidzira zvakanyanya sarcopenia ().

4. Kushushikana Kwakanyanya

Sarcopenia zvakare yakajairika mune akati wandei mamwe mamiriro ehutano anowedzera kushushikana pamuviri.

Semuenzaniso, vanhu vane chirwere chisingaperi chechiropa, uye vanosvika makumi maviri muzana yevanhu vane chirwere chemoyo chisingaperi, vanoona sarcopenia (,).

Mune chirwere chisingaperi cheitsvo, kushushikana pamuviri uye kudzikisira zviitiko zvinotungamira mukurasikirwa nemhasuru ().

Kenza uye kurapwa kwekenza kunoisawo kushushikana kukuru pamuviri, zvichikonzera sarcopenia ().

Pamusoro pekukwegura, sarcopenia inowedzeredzwa neyepasi kurovedza muviri, isina kukwana koriori uye mapuroteni kudya, kuzvimba uye kushushikana.

Maitiro Ekuudza Kana Iwe Uine Sarcopenia

Zviratidzo zvesarcopenia mhedzisiro yekudzikira kwesimba mhasuru.

Zviratidzo zvekutanga zve sarcopenia zvinosanganisira kunzwa kusimba mumuviri nekufamba kwenguva, uye kuva nekunetseka kwakanyanya kupfuura kwese kusimudza zvinhu zvinozivikanwa ().

Ruoko-kubata-simba bvunzo rakashandiswa kubatsira kuongorora sarcopenia muzvidzidzo, uye inogona kushandiswa mune mamwe makiriniki ().

Kuderera kwesimba kunogona kuzviratidza mune dzimwe nzira zvakare, kusanganisira kufamba zvishoma nezvishoma, kuneta nyore uye kusava nehanya zvishoma nekushingaira ().

Kuderedza uremu pasina kuyedza kunogona zvakare kuve chiratidzo che sarcopenia ().

Nekudaro, izvi zviratidzo zvinogona zvakare kuitika mune mamwe marapirwo mamiriro. Asi kana iwe ukasangana nechimwe kana zvakawanda zveizvi uye usingakwanise kutsanangura chikonzero, taura nachiremba.

Kurasikirwa kunowoneka kwesimba kana kusasimba uye kurasikirwa nemaune kurasikirwa uremu zviratidzo zvezvirwere zvakawanda, kusanganisira sarcopenia. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisangana nechero cheizvi pasina chikonzero chakanaka, taura nachiremba wako.

Exercise Inogona Kudzosera Sarcopenia

Nzira yakasimba yekurwisa sarcopenia ndeyekuchengetedza tsandanyama dzako dzichishanda ().

Kubatanidzwa kweaerobic kurovedza muviri, kudzidzira kuramba uye kudzikamisa kudzidzisa kunogona kudzivirira uye kunyange kudzosera kurasikirwa kwemhasuru. Angangoita maviri kana mana ekurovedza muviri vhiki nevhiki angangodikanwa kuti uwane izvi zvakanaka ().

Mhando dzese dzekurovedza muviri dzinobatsira, asi dzimwe dzinopfuura dzimwe.

1. Kuramba Kudzidziswa

Kuramba kudzidziswa kunosanganisira kusimudza uremu, kudhonza pakurwisa mabhendi kana kufambisa chikamu chemuviri kurwisa giravhiti.

Kana iwe uchinge waita kurwisa kurovedza muviri, iko kushushikana pane yako mhasuru fibers kunoguma mukukura zviratidzo zvinotungamira kune kuwedzera simba. Kuramba kurovedza muviri kunowedzerawo zviito zvekukura-kukurudzira mahormone (,).

Zviratidzo izvi zvinobatana kuita kuti tsandanyama maseru akure nekuzvigadzirisa, zvese nekugadzira mapuroteni matsva uye nekushandura maseru maseru anokosha anonzi "satellite maseru," ayo anosimbisa mhasuru iripo ().

Kutenda neichi chiitiko, kuramba kurovedza muviri ndiyo nzira yakatwasuka yekuwedzera mhasuru uye kudzivirira kurasikirwa kwayo.

Chidzidzo chevakuru makumi mashanu nevashanu vane makore 65-94 chakaratidza kuti kuita kwekudzivirira kurovedza katatu pavhiki kwakawedzera simba remhasuru kwemasvondo gumi nemaviri.

Muchidzidzo ichi, kurovedza muviri kwaisanganisira kumanikidza kwemakumbo uye kutambanudzira mabvi kupokana nemushini wehuremu ().

2. Kudzidziswa Kusimba

Kurovedza muviri kwakasimudzwa kunokwidza kurova kwemoyo wako, kusanganisira kurovedza muviri uye kurovedza muviri, kunogona zvakare kudzora sarcopenia ().

Zvizhinji zvidzidzo zveeerobic kurovedza kurapa kana kudzivirira sarcopenia zvakare zvaisanganisira kuramba uye kudzikama kudzidziswa sechikamu chemubatanidzwa chirongwa chekurovedza muviri.

Iyi mibatanidzwa yakagara ichiratidzwa kudzivirira uye kudzosera kumashure sarcopenia, kunyangwe kazhinji isinganzwisisike kana kurovedza muviri pasina kudzora kudzora kungave kunobatsira ().

Imwe ongororo yakaongorora mhedzisiro yekurovedza muviri pasina kudzora kudzidziswa mumadzimai makumi matatu nemapfumbamwe ane makore makumi mashanu ekuberekwa.

Chidzidzo chacho chakawana kuti mazuva mashanu pasvondo ebhasikoro, kumhanya kana kukwira makwande kwakawedzera mhasuru. Vakadzi vakatanga nemaminetsi gumi nemashanu ezviitiko izvi pazuva, vachiwedzera kusvika pamaminetsi makumi mana nemashanu pamusoro pemwedzi gumi nembiri ().

3. Kufamba

Kufamba kunogona zvakare kudzivirira uye kunyange kudzosera kumashure sarcopenia, uye ibasa rinoitwa nevanhu vazhinji mahara, chero kwavanogara.

Kuongororwa kwevanhu vakuru makumi maviri nevaviri vechiJapane vanopfuura makore makumi matanhatu nemashanu vakaona kuti mwedzi mitanhatu yekufamba yakawedzera mhasuru, kunyanya kune avo vaive nemhasuru yepasi ().

Iyo daro iyo mumwe neumwe mutori akafamba yaive yakasiyana, asi ivo vakakurudzirwa kuti vawedzere huwandu hwavo hwezuva nezuva ne10% mwedzi wega wega.

Kumwe kuongorora kwevakuru 879 vanopfuura makore makumi matanhatu vakawana kuti vanokurumidza kufamba vaisanyanyoita sarcopenia ().

Kuita maekisesaizi ndiyo nzira inoshanda kwazvo yekudzosera sarcopenia. Kuramba kudzidziswa kwakanyanya kuwedzera mhasuru uye simba. Zvisinei, mapurogiramu ekubatanidza maitiro uye kufamba zvakare kurwisa sarcopenia.

Zvine Nutrients Zvinorwisa Sarcopenia

Kana iwe uchishomeka mumacalorie, mapuroteni kana mamwe mavitamini uye mamineral, iwe unogona kunge uri pangozi yakanyanya yekurasikirwa nemhasuru.

Zvisinei, kunyange kana iwe usina kukwana, kuwana mizinga yakakwirira yezvimwe zvakakosha zvinovaka muviri kunogona kukurudzira kukura kwemhasuru kana kuwedzera zvikomborero zvekurovedza muviri.

1. Mapuroteni

Kuwana mapuroteni muchikafu chako kunonongedza zvako nyama dzemhasuru kuvaka uye kusimbisa.

Sezvo vanhu vanokwegura, mhasuru dzavo dzinova dzinopokana neiyi chiratidzo, saka ivo vanofanirwa kudya mapuroteni mazhinji kuti awedzere mhasuru kukura ().

Imwe ongororo yakawana kuti kana varume makumi matatu nematatu vanopfuura makore makumi manomwe vakadya chikafu chine anosvika makumi matatu nemashanu magiramu eprotein, kukura kwavo kwemhasuru kwakawedzera ().

Chimwe chidzidzo chakawana kuti boka revarume vechidiki raingoda magiramu makumi maviri epuroteni pakudya kukurudzira kukura ().

Chidzidzo chechitatu chakawana varume vanomwe vanopfuura makore makumi matanhatu nemashanu kutora zuva nezuva 15-gramu zvinowedzera zveakakosha amino acids, zvidiki zvidiki zvekuvaka zveprotein, izvo zvakakonzera kukura kwemhasuru ().

Iyo amino acid leucine inonyanya kukosha kudzora mhasuru kukura. Zvipfumi zvakapfuma zve leucine zvinosanganisira whey protein, nyama, hove nemazai, pamwe ne soy protein isolate ().

2. Vitamin D

Kushomeka kweVitamin D kunoenderana nesarcopenia, kunyangwe zvikonzero nei zvisiri kunyatsonzwisiswa ().

Kutora vhitamini D zvinowedzera zvinogona kuwedzera musimba simba uye kudzikisa njodzi yekudonha. Aya mabhenefiti haasati aonekwa mune zvese zvidzidzo, pamwe nekuti vamwe vekutsvagisa vanozvipira vangangodaro vanga vachitowana vhitamini D () yakakwana.

Iyo yakanyanya dhiza vhitamini D yekudzivirira sarcopenia parizvino haina kujeka.

3. Omega-3 Fatty Acids

Kunyangwe uine makore mangani, kudya omega-3 fatty acids kuburikidza neyegungwa kana zvekuwedzera zvinowedzera mhasuru yako kukura (,).

Chidzidzo chevakadzi makumi mana nevashanu chakawana kuti zuva rega rega 2-gramu hove yemafuta yekuwedzera pamwe chete nekudzidziswa kwekudzivirira kwakawedzera simba remhasuru kupfuura kuramba kudzidziswa pasina hove mafuta ().

Chikamu chebhenefiti ichi chinogona kunge chakakonzerwa neanopokana-kuzvimba mabhenefiti eomega-3 fatty acids. Zvisinei, tsvakurudzo yakaratidza kuti omega-3s inogonawo kuratidza kukura kwemhasuru zvakananga ().

4. Creatine

Zvisikwa ipuroteni diki inowanzo gadzirwa muchiropa. Kunyangwe muviri wako uchiita zvakakwana kukudzivirira kubva mukushomeka, creatine mukudya kubva munyama kana sekuwedzera zvinogona kubatsira kukura kwemhasuru yako.

Boka rezvidzidzo zvakati wandei rakaongorora kuti kutora zuva nezuva 5-gramu yekuwedzera yekuwedzera kwakabata sei vanhu vakuru makumi matatu nevapfumbamwe nemazera epakati makumi matanhatu nemana.

Vatori vechikamu pavakatora creatine, vakawana mamwe mabhenefiti kubva mukudzidziswa kwekushora kana zvichienzaniswa neapo vakaita kosi yekudzivirira vasina creatine ().

Zvisikwa zvingangodaro zvisingabatsiri sarcopenia kana ikashandiswa yoga, isina kurovedza muviri.

Mapuroteni, vhitamini D, creatine uye omega-3 fatty acids zvese zvinogona kugadzirisa mhasuru kukura mukupindura kurovedza muviri.

Icho Chinokosha

Sarcopenia, kurasikirwa kwemhasuru uye simba, kunova kunowanzoitika nezera uye kunogona kudzikisira hupenyu uye hupenyu hwehunhu.

Kudya macalorie akakwana uye mapuroteni epamusoro-soro kunogona kudzora mwero wekurasikirwa nemhasuru. Omega-3 uye creatine zvinowedzera zvinogona kubatsira kurwisa sarcopenia.

Zvakangodaro, kurovedza muviri ndiyo nzira inoshanda kwazvo yekudzivirira uye kudzosera kumashure sarcopenia.

Kuramba kurovedza muviri kunoratidzika kunge kunonyanya kushanda, kusanganisira kushandisa mabhanditi ekudzivirira, kusimudza masimbi kana kuita macalisthenics kunge squats, kusundira-kumusoro uye kugara-kumusoro.

Zvisinei, kunyangwe kurovedza muviri kwakareruka sekufamba kunogona kunonoka chiyero chako chekurasikirwa nemhasuru. Pakupera kwezuva, chakanyanya kukosha kuita kushingaira.