Sarcopenia: he aha ia, pehea e ʻike ai a me ka lāʻau

Anter

• Pehea e ʻike ai i ka sarcopenia
• Pehea e pale ai i ka nalo ʻana o nā mākala
• Nā koho lapaʻau

ʻO Sarcopenia ka nalo o ka nui o nā mākala, kahi hanana maʻamau ma hope o ka makahiki 50, kahi manawa e ʻoi aku ai ka nui o ka nui a me ka nui o nā olonā e hana i nā mākala, hoʻemi i ka hoʻoikaika kino, a ma muli o ka hoʻoliʻiliʻi o nā hormoni e like me ka estrogen a me ka testosterone.

ʻO nā ʻōuli nui o kēia kūlana me ka nalo ʻana o ka ikaika, ke kaulike a me ka hana kino e hana i nā hana, e like me ka hele wāwae, piʻi piʻi ʻana i ke alapiʻi a i ʻole ke hele ʻana mai kahi moe.

E hoʻihoʻi i nā mākala, he mea nui e hōʻalo i ka hana ʻole o ke kino a hoʻomaʻamaʻa i nā hoʻoikaika kino, me ka ikaika a me ka hoʻomaʻamaʻa aerobic, me ka hoʻohui i kahi papaʻai kūpono, waiwai i nā protein a me nā mea momona, ʻoi aku ka maikaʻi i nāʻiʻo momona, nā huahana waiū a me nā mea kanu, e like me soy, lentils a me quinoa.

Pehea e ʻike ai i ka sarcopenia

ʻO ka nele o ka nuipaʻu e kumu i nā pilikia he nui i ke ola o ka ʻelemakule, e ala iki aʻe, e like me ke kaulike ʻole, paʻakikī i ka hele ʻana a me nā hana e like me ke kūʻai ʻana, hoʻomaʻemaʻe ʻana i ka hale, a i ʻole nā ​​hana maʻamau e like me ka ʻauʻau ʻana a me ka hele ʻana mai kahi moe. .

E like me ka atrophies nuipa a lehulehu, ʻoi aku ka kiʻekiʻe o ka hiamoe o ka poʻe ʻelemākule, a hoʻomaka e hōʻike i ka pono e hele wāwae me ke kākoʻo o kekahi, he kō, a he noho huila paha, me ka loaʻa hou o ka ʻeha ma ke kino, ʻaʻole ma ka ʻaule wale nō. o nā iwi a me nā hono, akā ma muli o ka nele o nā mākala e kōkua i ka hoʻopaʻa ʻana i nā hono o ke kino.

Pehea e pale ai i ka nalo ʻana o nā mākala

ʻO ke Atrophy a me ka luku ʻia ʻana o nā hunaola kahi hana kūlohelohe, i hana ʻia i nā poʻe āpau ma mua o 30 mau makahiki e noho ana, a inā ʻaʻohe mea e hana ʻia e pale aku ai iā ia, e lilo i mea ʻelemakule nāwaliwali, me nā pilikia no nā hana o kēlā me kēia lā. ʻoi aku ka maʻalahi i ka ʻeha o ke kino.

I mea e hōʻalo ai i ka sarcopenia, he mea nui e lawe i nā ʻano, e like me:

• Hoʻomaʻamaʻa i nā hana kino, ka ikaika a me ka hoʻomanawanui o nā mākala, e like me ka hoʻomaʻamaʻa ʻana i ke kaupaona a me nā pilates, no ka laʻana, a me ka aerobic, me ka hele wāwae a me ka holo ʻana, e hoʻomaikaʻi ai i ke kahe o ke koko a me ka hana o ke kino.E nānā i nā hana ʻoi loa e hoʻomaʻamaʻa ai i ka ʻelemakule.
• Loaʻa ka papaʻai i ka protein, i kēia manawa i loko o nā ʻiʻo, nā hua a me nā huahana waiū, e hoʻoulu ai i ka ulu ʻana o nā mākala, me ka hoʻohui ʻana i nā huaʻā, nā momona a me nā calorie e hāʻawi ai i ka ikehu, i nā huina kūpono, ʻoi aku ka maikaʻi i alakaʻi ʻia e kahi mea hānai. E ʻike i nā mea nui o ka meaʻai protein e hoʻokō i ka papaʻai.
• Pale i ka puhipaka, no ka mea, ʻo ka uahi, ma waho o ka hoʻololi ʻana i ka makemake, hoʻololi i ke kahe o ke koko a ʻona i nā hunaola o ke kino;
• Inu ma kahi o 2 liters o ka wai i ka lā, noho hydrated e hoʻomaikaʻi i ke kaapuni, ka ʻōpū o ka ʻōpū, ka ʻono a me ke olakino o ka pūnaewele.
• Hōʻalo i nā inu waiʻona nui, no ka mea, ʻo kēia maʻamau, me ka hāʻawi ʻana i ka dehydration, hoʻopilikia i ka hana o nā mea nui o ke kino, e like me ke ake, ka lolo a me ka puʻuwai.

He mea nui nō hoʻi e hoʻomau me ka loea maʻamau a i ʻole ka geriatrician, i mea e hana ʻia ai nā loiloi maʻamau a me nā loiloi e ʻike a mālama ʻia i nā maʻi kūpono e hōʻeha ai i ka nalo ʻana o ka momona, e like me ka maʻi diabetes, hypothyroidism, ʻōpū, ʻōpū a pili pū kekahi. i ka pale ʻana, no ka laʻana.

Nā koho lapaʻau

No ke kanaka i loaʻa ka nalowale o ka nui o nā mākala, he mea nui ia e ola koke ia, no ka mea ʻo ka nui o ka nalo, ʻo ka nui o ka paʻakikī o ka hoʻoulu hou ʻana a ʻoi aku ka maikaʻi o nā ʻōuli.

No laila, no ka hoʻihoʻi hou ʻana i nā mākala, he mea nui ia e hāhai ke kanaka i kahi lapaʻau e pili ana i ka loaʻa ʻana o ka nuipaʻu, alakaʻi ʻia e ke kauka wahine, me nā loea ʻē aʻe e like me ka mea hānai, mea hoʻomaʻamaʻa kino, mea hoʻoponopono limahana a me nā mea aʻo kino, me:

• Hoʻomaʻamaʻa ikaika me ka hoʻoikaika kino a me ka physiotherapy;
• Hoʻololi hale e hoʻomaikaʻi i nā hana o kēlā me kēia lā a me nā hana leʻaleʻa;
• Hoʻololi o nā lāʻau hiki ke hoʻonāukiuki i ka makemake a hāʻawi paha i ka nalo ʻana o nā mākala;
• Hoʻomaʻo maʻi a me ka kaohi hiki ke hoʻopōʻino i ka hana kino o ka poʻe ʻelemākule, e like me ka maʻi kō, ka hoʻololi ʻana o ka ʻōpū a i ʻole ka makemake;
• Papaʻai momona-protein. Eia hou, inā he ʻelemakule nāwaliwali ʻoe, he mea nui nō hoʻi i ka papaʻai papaʻai i waiwai i nā calories, alakaʻi ʻia e kahi nutristist. E nānā i kekahi mau mea momona momona waiwai e hoʻonui i ka nui o nā mākala;
• Nā Laau Lapaʻau a me nā Hona, e like me ka hoʻowalewale hormone a i ʻole testosterone, hōʻike wale ʻia i kekahi mau hihia kūpono, ma lalo o ke alakaʻi olakino.

Pono paha ka hoʻohana ʻana o nā mea hoʻoliʻiliʻi protein ke lawa ʻole ka papaʻai e pani ai i ka nui o nā protein a me nā calorie e pono ai nā ʻelemākule, ka mea maʻa mau i nā hanana o ka ʻole o ka makemake, paʻakikī i ka ale ʻana, nā meaʻai pasty a i ʻole nā ​​hoʻololi o ka omo e ka ʻōpū a i ʻole. ʻōpū.

Kūʻai ʻia kekahi o nā mea hoʻopihapiha i paipai ʻia no ka poʻe ʻelemakule i nā hale kūʻai lāʻau lapaʻau a i ʻole nā ​​mākeke nui, e like me ka hōʻoia ʻana, Nutren a me Nutridrink, e laʻa me nā ʻono a me ka ʻono ʻole, e lawe ʻia i meaʻai māmā a i hui ʻia paha i nā mea inu a me nā meaʻai.