Sarcopenia: Bona kamoo ho haha ​​'mele ho ka thusang thibelo le kalafo!

Ha re fihla lilemong tse itseng, hangata kamora lilemo tse 40, re qala ts'ebetso e bitsoang lefu la sarcopenia, e atisang ho ba le litlamorao tse mpe haholo ho bophelo bo botle, matla le botle. Ts'ebetso ena ke "ts'ebetso ea tlhaho" 'meleng, e tla etsahalla motho e mong le e mong, empa e ka fokotsoa, ​​ea thibeloa le ho phekoloa.

Ke mang ea kileng a bona ngaka e khothaletsa batho ba baholo hore ba lule ba le mafolofolo ka ho ea maetong, mesebetsing ea metsi kapa le mofuta o itseng oa boikoetliso? Sena se etsoa hantle ho thusa ho thibela mafu le ho thusa kalafo ea sarcopenia, bothata bo amang batho bohle ba tsofetseng (empa eseng batho ba baholo feela).

Ho haha ​​'mele ntoeng khahlanong le Sarcopenia

Empa kamora tsohle, oa tseba sarcopenia ke eng? Na ua tseba hore na e ka baka eng mme ke likotsi life tsa ho ba le sarcopenia e phahameng? Ho feta moo, na ho a khonahala ho e fokotsa le ho e etsa lefeela? Hona ho haha ​​'mele ho ka thusa joang ka see? Ho fumana karabo ea potso ena le tse ling, re tla tsoelapele ka metheo e meng ea bohlokoa ka lentsoe lena.

Sarcopenia ke eng?

Pele ho tsohle, ho bohlokoa hore re hlalose sarcopenia ke eng: Ha e le hantle, ke eena ke tahlehelo ea boima ba mesifa ka keketseho ea mafura a 'mele ka nako e le nngwe ka baka la nako. Empa see se etsahala joang?

Rea tseba hore lihormone li laola 'mele ea rona mme li ikarabella bakeng sa matšoao ho eona, ho kenyelletsa le tse amanang le ts'ebeliso ea matla a tsoang mehloling ea eona, ho kenyeletsoa le boima ba mesifa (bo ka robehang ho hlahisa matla, hammoho le mafura a' mele). Ho na le lihormone tse bonts'ang ho senyeha ha mesifa le lihormone tse eketsang anabolism ea mesifa. Ka hona, joang kapa joang, lihormone tsa anabolic (mohlala, testosterone) ba tloaetse ho ba le phokotso e kholo tlhahisong le katisong ea bona ho theosa le lilemo. Phello ea sena ke hore maemo a boima ba mesifa a qala ho bola (ho banna le basali). Ka mokhoa o lumellanang le sena, metabolic level le eona ea theoha mme, ka sena, ho ba thata le ho feta ho chesa mafura mme, ka nako e ts'oanang, ho ba bonolo ho a boloka.

Ts'ebetso ea Sarcopenia

O Phello ea sena sohle ke phokotso ea boima ba mesifa le keketseho ea mafura a 'mele, ho etsa hore batho ka bomong ba batle litsela tsa ho fokotsa ntlha ena, joalo ka ha re tseba hore ho lahleheloa ke mesifa ho baka mathata a joalo ka ho fokolisa 'mele, o hokahantsoeng le nts'etsopele ea mafu a ts'oaetso,' mele le tsamaiso, hara ba bang. 'Me mafura a' mele le ona ha a khahlise ho eketsoa, ​​eseng feela ka lebaka la botle, empa haholo hobane a baka mathata a bophelo bo botle.

Sarcopenia e atisa ho etsahala haholo kamora lilemo tse 40, e leng moo ho fokotsehang ho hoholo ho lihormone tsa anabolic. Ka hona, ke mothating ona moo ho leng bohlokoa ho ikoetlisetsa boima ba 'mele,' me ho feta moo, haeba U SE u ntse u le mafolofolo ha u fihla sehlopheng sena sa lilemo, u ka ba le litholoana 'me ua itšireletsa ka tsela e ntlafalitsoeng haholoanyane. Ke ka lebaka lena mokhoa oa ho ikoetlisa o khothalelitsoeng ho tloha bongoaneng eseng feela kamora ho ba motho e moholo.

Sarcopenia e boetse e hlaha ka lebaka la lintho tse kantle, kapa lintho tse susumetsang metabolism ea rona, joalo ka phepo e nepahetseng, khatello ea maikutlo, ho hloka boroko (kapa boroko bo sa lekaneng), ho tsuba, ts'ebeliso ea lithethefatsi, hara tse ling.

Ho tseba hore na sarcopenia ke eng, ho ba bonolo ho utloisisa hore na re ka e tlisa tharollo joang.

Thibelo le kalafo ea sarcopenia

Joale rea tseba hore sarcopenia e ke ke ea qojoa, ha ho buuoa, empa e ka fokotsoa ka mokhoa o fetisisang ka ho fetoha ha litloaelo tsa rona tsa bophelo ka kakaretso. Kahoo, lintlha tsa mantlha ke tsena tse hlokahalang ho fetoloa:

Ho ikoetlisa (haholo-holo koetliso ea boima)

Boikoetliso ba 'mele ke ba bohlokoa' meleng oa motho, 'me bo bohlokoa haholo hoo kajeno WHO (mokhatlo oa lefats'e oa bophelo bo botle) ​​e nkang ho se sebetse kapa ho lula fatše e le lefu, le mafu a bolaeang ho feta botenya ka bohona.

Mesebetsi eohle ea 'mele e na le molemo' meleng, empa ha ho tluoa ho thibelo le / kapa kalafo ea sarcopenia koetliso ea boima ke papali e nang le tšusumetso e kholo ka ho fetisisa.. Sena se bakoa ke taba ea hore, ntle le ho hlohlelletsa keketseho ea boima bo boima, koetliso ea boima e boetse e thusa ho chesa mafura a 'mele ka lebaka la liphetoho tse ntle tsa lihormone (testosterone e eketsehileng, e eketsehile GH, keketseho ea li-IGF jj.). Liphetoho tsena tsa lihormone le tsona lia khahlisa, kaha li eketsa lintlha tsa karabelo ea insulin (ho fokotsa menyetla ea ho hanyetsa insulin le ho bokella mafura a 'mele haholo), hara tse ling.

Koetliso ea boima ba 'mele e ikarabella bakeng sa ho loants'a tahlehelo ea tlhaho ea mesifa: Nahana hore' mele oa hau o lahleheloa ke mesifa selemo le selemo kamora ho ba le lilemo tse 40. Kahoo, ak'u nahane hore ho haha ​​'mele ho etsa hore mekhoa (haholo-holo protheine synthesis) e tsosoe ho eketsa mesifa. E, ho ka ba thata le ho feta ho ba le keketseho e kholo ea mesifa, kaha u tla ba le lits'ebetso tse lekanyelitsoeng bakeng sa sena, empa ka ho fumana boima ba mesifa, o lekanya tahlehelo ena mme o khona ho ntlafatsa mmele oa hau le bophelo ba hau bo botle.

Batho ba baholo ba ikoetlisa

Re ke ke ra hloleha ho totobatsa hore, ka lebaka la tahlehelo ea boima ba mesifa, ho boetse ho na le tahlehelo e hlakileng ea matla a mmele. Koetliso ea boima ba 'mele, ka lebaka la methapo ea methapo le mesifa, e thibela ho lahleheloa ke matla, kaha matla a na le tšusumetso e kholo ho bokhoni ba rona kahare le kantle ho boikoetliso. Hape le matla, motsamao le ona o tloaetse ho lahleha ka sarcopenia, hape ho hlokahala hore oe fokotse ka tloaelo ea ho ikoetlisa ka boima ba 'mele.

Ho bohlokoa ho supa hore, ha e le motho e mong le e mong ea batlang ho eketsa boima ba mesifa, koetliso e lumellanang ea hlokahala, e etselitsoeng litlhoko tsa motho ka mong le likarabo tsa motho ka mong. Koetliso ena e ka latela mehopolo e mengata mme, ho bohlokoa ho feta ho khetha melao ke ho khetha se u sebeletsang.

Os boikoetliso ba isometric le isokinetic e bonts'itsoe e sebetsa haholo kalafong ea sarcopenia.

Lijo bakeng sa thibelo le kalafo ea sarcopenia

A phepo e nepahetseng le eona e holim'a litšiea tsa ba batlang ho thibela, kapa ho alafa, sarcopenia. Hangata, ha ho na molao o tobileng kaha o tlameha ho fihlela litlhoko tsa motho ka mong, haholo haeba motho eo a (le re lumela hore o tla ba) a ikoetlisa.

Haeba sarcopenia e le litholoana tsa mesifa ea catabolism hammoho le ho bokella mafura a 'mele, re tlameha ho sebelisa mekhoa e ka fokotsang sena. Ka hona, nahana ka phepelo e ntle ea protheine ea bonyane 1,8-2g / kg ea boleng bo phahameng ba bioloji (nama e tšoeu, nama e khubelu, tlhapi, mahe, lebese) hammoho le kabo e ntle ea li-macronutrients tse ling (lik'habohaedreite le lipids) ho bohlokoa. Leha ho le joalo, ho ke ke ha u tsoela molemo haeba u bipetsoa ke liprotheine haeba li sa lekane hantle le lijo tse ling, ho kenyeletsoa le li-micronutrients tseo e leng li-cofactor tsa bohlokoa bakeng sa liketso tsohle tse etsahalang 'meleng oa motho.

Lijo Ntoeng Khahlano le Sarcopenia

Hape, ho hlokahala hore u utloisise mokhoa oa ho ja lik'habohaedreite hantle. Lebaka ke hore maemo a sarcopenia a ka baka ts'oaetso e eketsehileng ea insulin, kholo e kholo ea mafu a ts'oaetso, joalo-joalo. Kahoo, phokotso ea phepelo ea kakaretso ea lik'habohaedreite, haholo-holo lik'habohaedreite tse bonolo, e kanna ea ba le thahasello. Leha ho le joalo, tsohle li tla itšetleha ka litlhoko tsa hau tsa phepo e nepahetseng tse lokelang ho hlahlojoa ka nepo.

Qetellong, ho bohlokoa ho bolela seo ho na le limatlafatsi tse ling tse bonts'itsoeng ho fokotsa maemo a sarcopenia.. Har'a bona, ho a khonahala ho bua ka moqapikapa Omega 3, zinki, magnesium, ZMA le vithamine D3. Limatlafatsi tsena li na le litlamorao tsa lihormone le / kapa litlamorao ho mesifa ea masapo e bonts'ang hantle thibelo le / kapa kalafo ea sarcopenia. Hona le maano a mangata a ka amoheloang bakeng sa ts'ebeliso ea limatlafatsi tsena.

Ho na le limatlafatsi tse teng lijong tse ngata tse tla ba le litlamorao tsa ho tsofala, ho kenyelletsa lijo tse nang le antioxidant (tse thibelang tšenyo ea lisele le lefu) le limatlafatsi tse khahlanong le ho ruruha, joalo ka li-curcumins.

phetoho ea hormone

Khafetsa, ntle le lintlha tse bonolo tse amanang le mekhoa ea bophelo, ho boetse ho na le lintlha tsa 'mele tse hlokang tlhokomelo ea bongaka. Ka tloaelo, tsena ke likhaello tsa 'nete tsa "hormone" tse bakoang ke botsofali bo lebisang ho sarcopenia.

Mohlala, rea tseba hore banna ba tloaetse ho fokotsa maemo a bona a testosterone ho theosa le lilemo, empa phokotso ena e ke ke ea ba teng ka tšohanyetso hore e ka ama bophelo ba bona hampe. Haeba ho joalo, tlhahlobo ea litsebi le ts'ebeliso ea phetoho ea lihormone lia hlokahala. Ho joalo le ka basali, hantle ka lihormone tsa bona, ehlile.

Ho hlakile hore re ke ke ra ferekanya boteng ba tlhoko ea phetoho ea lihormone le taba e bonolo ea hore re batla hore ntho e ngoe le e ngoe e sebetse ho latela ho kenoa ha lihormone. Li lokela ho sebelisoa feela maemong a itseng.

Leha ho le joalo,

Sarcopenia ke ts'ebetso e bakoang ke botsofali, empa e ka ba teng ho batho ba sa le banyenyane. Ha e le hantle e bolela ho nkeloa sebaka ha lisele tsa mesifa ka mafura a 'mele, tse amang lintlha tse amanang le bophelo bo botle, bophelo (le boleng ba eona) le ts'ebetso mesebetsing ea' mele le nts'etsopele ea aesthetics e amohelehang sechabeng.

Leha ho le joalo, leha e ke ke ea qojoa, the Ts'ebetso ea sarcopenia e ka fokotsoa haholo, ho etsa hore maemo a eona a se tsotelle. Bakeng sa sena, ho hlokahala ho tseba mathata, a ka bang a mmele le a lokelang ho phekoloa ke ngaka, le / kapa a amanang le mekhoa ea bophelo, eo, ntle le boalosi ba litsebi, e tla hloka phetoho ea 'nete mokhoeng oa hau oa bophelo.

Koetliso ea boima ba 'mele e bontšitsoe e le mothusi ea matla mabapi le ho thibela le / kapa ho phekola sarcopenia. Leha ho le joalo, e tlameha ho lula e hokahane le melao e nepahetseng ea phepo le litloaelo tse phetseng hantle.

Ka hona, ho latela malebela le ho shebella lintlha tsa bohlokoa ba 'nete ho tla ba bohlokoa ho fihlela katleho ntoeng khahlanong le sarcopenia.

Koetliso e ntle!

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