Pehea e hakakā ai iā Sarcopenia (Lolo Muscle Ma muli o ka ʻelemakule)

Anter

• He aha ka Sarcopenia?
• ʻEhā mau mea e wikiwiki ai i ka nalowale o nā mākala
• 1. Immobility, Me kahi nohona noho
• 2. Meaʻai kaulike ʻole
• 3. Hoʻonā
• 4. Kaumaha nui
• Pehea e haʻi ai inā loaʻa iā ʻoe ka Sarcopenia
• Hiki i ka hoʻoikaika kino ke hoʻohuli iā Sarcopenia
• 1. Hoʻomaʻamaʻa Kūʻē
• 2. Hoʻomaʻamaʻa hoʻoikaika kino
• 3. Hele wāwae
• ʻEhā Nutrients e hakakā iā Sarcopenia
• 1. Protein
• 2. Wikamina D
• 3. ʻO ka Omega-3 Fatty Acids
• 4. Creatine
• Ka Laina Lalo

ʻO Sarcopenia, ka mea i ʻike ʻia me ka nalo ʻana o nā mākala, kahi ʻano maʻamau e hoʻopili i ka 10% o nā mākua ma mua o 50 mau makahiki.

ʻOiai hiki iā ia ke hōʻemi i ke ola a me ka maikaʻi o ke ola, aia nā hana e hiki ai iā ʻoe ke hana e pale a hoʻi i ke ʻano.

ʻOiai kekahi o nā kumu o ka sarcopenia kahi hopena kūlohelohe o ka ʻelemakule, hiki i nā mea ʻē aʻe ke pale ʻia. ʻO ka ʻoiaʻiʻo, hiki i kahi papaʻai olakino a me ka hoʻoikaika mau i ka sarcopenia, ke hoʻonui nei i ke ola a me ke ʻano o ke ola.

Hōʻike kēia ʻatikala i ke kumu o ka sarcopenia, a helu i nā ala he nui e hiki ai iā ʻoe ke hakakā me ia.

He aha ka Sarcopenia?

ʻO Sarcopenia ka manaʻo maoli "nele i ka ʻiʻo." He kūlana ia o ka hoʻohaʻahaʻa puʻupuʻu e pili ana i nā makahiki i lilo i mea maʻamau i ka poʻe ma mua o 50 mau makahiki.

Ma hope o ka makahiki waena, lilo ka poʻe mākua i ka 3% o ko lākou ikaika i kēlā me kēia makahiki, ma ka awelika. Kuhi kēia i ko lākou hiki ke hana i nā hana maʻamau (1,,).

Minamina, hoʻopōkole ke sarcopenia i ke ola o ka poʻe i pili ia ia, ke hoʻohālikelike ʻia i nā kānaka me ka ikaika o ka mākala (,).

Hoʻokumu ʻia ʻo Sarcopenia e kahi kaulike ʻole ma waena o nā hōʻailona no ka ulu ʻana o ka musele a me nā hōʻailona no ka waimaka. Kapa ʻia nā kaʻina ulu ulu ʻana ʻo "anabolism," a kapa ʻia nā kaʻina o ka waimaka cell "catabolism" ().

ʻO kahi laʻana, hana nā homone ulu me nā proteins-luku i nā enzymes e mālama paʻa i nā mākala ma o ke kaʻapuni o ka ulu ʻana, ke koʻikoʻi a i ʻole ka ʻeha, ka luku a laila hoʻōla.

Ke hana mau nei kēia pōʻaiapuni, a ke kaulike nā mea, mālama ka mākala i ka ikaika ma mua o ka manawa.

Eia nō naʻe, i ka wā ʻelemakule, kūpaʻa ke kino i nā hōʻailona ulu ulu maʻamau, ke kīkiʻi i ke kaulike i ka catabolism a me ka nalo ʻana o nā mākala (1, 7).

Mālama mau kou kino i nā hōʻailona no ka ulu a me ka waimaka i ke kaulike. I kou mau makahiki, kūpaʻa kou kino i nā hōʻailona ulu, a hopena i ka nalo ʻana o nā mākala.

ʻEhā mau mea e wikiwiki ai i ka nalowale o nā mākala

ʻOiai ʻo ka ʻelemakule ke kumu maʻamau o ka sarcopenia, hiki i nā kumu ʻē aʻe ke hoʻonāuki i kahi kaulike ʻole ma waena o ka anabolism muscle a me ka catabolism.

1. Immobility, Me kahi nohona noho

ʻO ka hoʻohana ʻole ʻana i ka mākala kekahi o nā mea ʻoi loa o ka sarcopenia, e alakaʻi ana i ka lilo wikiwiki ʻana o nā mākala a hoʻonui i ka nāwaliwali ().

ʻO ka hoʻomaha moe a i ʻole immobilization ma hope o kahi ʻeha a maʻi paha e alakaʻi ai i ka nalo wikiwiki ʻana o nā mākala ().

ʻOiai ʻoi aku ka haʻahaʻa, ʻelua a ʻekolu mau pule o ka hoʻēmi ʻana i ka hele wāwae a me nā hana maʻamau ʻē aʻe e lawa ai e hōʻemi i ka nui a me ka ikaika o nā mākala.

Hiki i nā wā o ka hoʻemi ʻana i hana ke lilo i pōʻaiapuni kolohe. Hoʻoemi ka ikaika o ka mākala, ka hopena i ka nui o ka luhi a hana i ka paʻakikī e hoʻi i ka hana maʻamau.

2. Meaʻai kaulike ʻole

ʻO kahi papaʻai e hāʻawi ana i ka lawa ʻole o nā calorie a me nā hopena o ka protein i ka pohō kaumaha a hoʻemi ʻia ka nui o nā mākala.

Minamina, ʻoi aku ka maʻamau o ka ʻai haʻahaʻa-calorie a me nā protein haʻahaʻa me ka ʻelemakule, ma muli o nā loli i ke ʻano o ka ʻono, nā pilikia me nā niho, nā nau a me ka ale ʻana, a i ʻole ka hoʻonui ʻana i ka paʻakikī i ke kūʻai ʻana a me ka kuke ʻana.

I mea e pale aku ai i ka sarcopenia, paipai nā ʻepekema i ka ʻai ʻana he 25-30 mau huna o nā protein i kēlā me kēia pāʻina ().

3. Hoʻonā

Ma hope o ka ʻeha a maʻi paha, hoʻouna ka mumū i nā hōʻailona i ke kino e wāwahi a laila kūkulu hou i nā hui i hōʻino ʻia o nā hunaola.

Hiki i nā maʻi maʻi lōʻihi a lōʻihi paha ke hopena i ka mumū e hoʻohaunaele i ke kaulike maʻamau o ka waimaka a me ka hoʻōla ʻana, e hopena ai i ka nalo ʻana o nā mākala.

ʻO kahi laʻana, kahi noiʻi ʻana o nā mea maʻi me ka lō manawa lōʻihi i hopena ʻia mai ka maʻi pulmonary obstructive maʻi (COPD) i hōʻike pū ʻia ua hōʻemi nā mea maʻi i ka nui o nā mākala (11).

ʻO nā laʻana o nā maʻi ʻē aʻe e hoʻonāukiuki i ka wā lōʻihi e pili ana i ka rheumatoid arthritis, nā maʻi ʻōpū e like me Crohn's disease or ulcerative colitis, lupus, vasculitis, Burns parah a me nā maʻi maʻi mau e like me ka tuberculosis.

Ua loaʻa kahi noiʻi o 11,249 mākua i ka nui o ke koko o ka protein C-reactive, kahi hōʻailona o ka mumū, wānana ikaika i ka sarcopenia ().

4. Kaumaha nui

ʻO Sarcopenia ka mea maʻamau i nā ʻano olakino ʻē aʻe e hoʻonui ai i ke koʻikoʻi ma ke kino.

ʻO kahi laʻana, ka poʻe me ka maʻi maʻi ate, a hiki i ka 20% o ka poʻe me ka puʻuwai puʻuwai mau, ʻike i ka sarcopenia (,).

I ka maʻi maʻi maʻi mau, ke koʻikoʻi i ke kino a hoʻemi i ka hana e alakaʻi ai i ka nalo ʻana o nā mākala ().

Hoʻonohonoho ka mālama ʻana i ka maʻi ʻaʻai a me ka maʻi ʻaʻai i ke koʻikoʻi nui i ke kino, e hopena ana i ka sarcopenia ().

Ma waho aʻe o ka ʻelemakule, hōʻeleu ʻia ka sarcopenia e ka hana kino haʻahaʻa, lawa ʻole ka calorie a me ka lawe ʻana o ka protein, ka mumū a me ke koʻikoʻi.

Pehea e haʻi ai inā loaʻa iā ʻoe ka Sarcopenia

ʻO nā hōʻailona o ka sarcopenia ka hopena o ka hōʻemi ʻana i ka ikaika o nā mākala.

ʻO nā ʻōuli o ka sarcopenia me ka palupalu o ke kino i ka manawa, a ʻoi aku ka paʻakikī ma mua o ka hāpai mau ʻana i nā mea kamaʻāina ().

Ua hoʻohana ʻia kahi hōʻoia lima lima-ikaika e kōkua i ka diagnose sarcopenia i loko o nā noiʻi, a hiki ke hoʻohana ʻia i kekahi mau keʻena ().

Hōʻike ka emi o ka ikaika iā ia iho ma nā ʻano ʻē aʻe, e like me ka hele mālie ʻana, lilo i ka luhi i ka maʻalahi a me ka hoihoi ʻole i ka hana ().

ʻO ka lilo ʻana o ke kaupaona me ka hoʻāʻo ʻole ʻana hiki ke lilo i hōʻailona o sarcopenia ().

Eia nō naʻe, hiki i kēia mau hōʻailona ke hana i nā kūlana olakino ʻē aʻe. Akā inā ʻoe e ʻike i hoʻokahi a ʻoi paha o kēia mau mea a ʻaʻole hiki ke wehewehe i ke kumu, e kamaʻilio me kahi loea olakino.

ʻIke ʻia ka nalo ʻana o ka ikaika a i ʻole ka ikaika a me ka pohō nui ʻole i hōʻailona ʻia o nā maʻi he nui, e like me sarcopenia. Inā ʻoe e ʻike nei i kekahi o kēia mau mea me ke kumu ʻole, e kamaʻilio me kāu kauka.

Hiki i ka hoʻoikaika kino ke hoʻohuli iā Sarcopenia

ʻO ke ala ikaika loa e hakakā ai i ka sarcopenia ka mālama ʻana i kou mau mākala ().

Hiki i nā hui pū ʻana o ka hoʻoikaika aerobic, ke aʻo kūpaʻa a me ka hoʻomaʻamaʻa kaulike ʻana ke pale a hoʻi i ka hoʻihoʻi ʻana i nā nalo o nā mākala. Ma ka liʻiliʻi ʻelua a ʻehā mau wā hoʻoikaika i kēlā me kēia pule e koi ʻia e hoʻokō i kēia mau pōmaikaʻi ().

Pono nā ʻano hoʻoikaika kino āpau, akā ʻoi aku kekahi ma mua o nā mea ʻē aʻe.

1. Hoʻomaʻamaʻa Kūʻē

Hoʻomaʻamaʻa hoʻomaʻamaʻa i ka hāpai hāpai, huki kūʻē i nā kaula kūʻē a i ʻole neʻe i kahi ʻāpana o ke kino e kū i ka umekaumaha.

Ke hana ʻoe i ka hoʻoikaika hoʻoikaika, ke kūpikipiki ma kou mau olonā nā hopena i nā hōʻailona ulu e alakaʻi i ka hoʻonui i ka ikaika. Hoʻonui pū ka hoʻoikaika kūpaʻa i nā hana o ka hoʻoulu ulu ʻana i nā hormones (,).

Hui kēia mau hōʻailona i kumu e ulu a hoʻoponopono hou nā mākala iā lākou iho, ma o ka hana ʻana i nā protein hou a me ka hoʻohuli ʻana i nā hunaola mākala kūikawā i kapa ʻia ʻo “cell cells,” e hoʻokūpaʻa ai i nā mākala ().

Mahalo i kēia kaʻina hana, ʻo ka hoʻoikaika kino ke ala pololei loa e hoʻonui i ka nui o nā mākala a pale i kona nalowale.

Ua hōʻike ʻia kahi noiʻi o 57 mau mākua i piha i ka makahiki 65–94 i ka hana ʻana i nā hoʻoikaika kūʻē ʻana ʻekolu mau manawa i kēlā me kēia pule e hoʻonui ana i ka ikaika o nā mākala ma mua o 12 mau pule.

I loko o kēia hoʻopaʻa ʻana, hoʻokomo nā hana i nā kaomi wāwae a hoʻolōʻihi i nā kuli i ke kūpaʻa ʻana ma ka mīkini kaupaona ().

2. Hoʻomaʻamaʻa hoʻoikaika kino

ʻO ka hoʻoikaika hoʻomau e hāpai i ka helu o kou puʻuwai, me ka hoʻoikaika aerobic a me ka hoʻomaʻamaʻa hoʻomanawanui ʻana, hiki iā ia ke kaohi i ka sarcopenia ().

ʻO ka hapa nui o nā haʻawina o ka hoʻoikaika aerobic no ka mālama ʻana a i ʻole ke pale ʻana i ka sarcopenia ua komo pū kekahi me ke kūpaʻa a me ka hoʻomaʻamaʻa maʻalahi ma ke ʻano he ʻāpana o kahi papahana hoʻoikaika kino.

Hōʻike mau ʻia kēia mau hui ʻana e pale a hoʻohuli i ka sarcopenia, ʻoiai ʻaʻole maopopo pinepine ʻole ka hoʻomaʻamaʻa aerobic me ka ʻole o ke aʻo kūpaʻa ʻana e like me ka maikaʻi ().

Nānā hoʻokahi kahi noiʻi i nā hopena o ka hoʻoikaika aerobic me ka ʻole o ka hoʻomaʻamaʻa kūʻē ʻana i nā wahine 439 ma mua o 50 mau makahiki.

Ua ʻike ʻia ua hoʻopaʻa ʻia he ʻelima mau lā i kēlā me kēia pule o ke kaʻa paikikala, ka jogging ʻana a me ka piʻi wāwae ʻana i hoʻonui i ka nui o nā mākala. Ua hoʻomaka nā wahine me 15 mau minuke o kēia mau hana i kēlā me kēia lā, e hoʻonui ana i 45 mau minuke ma mua o 12 mau mahina ().

3. Hele wāwae

Hiki i ka hele wāwae ke pale a pale i ka sarcopenia, a he hana ia e hiki i ka poʻe ke hana manuahi, ma nā wahi āpau a lākou e noho ai.

Ua ʻike ʻia kahi noiʻi o 227 Kepani mau mākua ma mua o 65 mau makahiki he ʻeono mau mahina o ka hele wāwae ʻana e hoʻonui i ka nui o nā mākala, ʻo ia hoʻi ka poʻe i loaʻa ka puʻupuʻu liʻiliʻi ().

Ua ʻokoʻa ka mamao o kēlā me kēia mea i komo, akā ua paipai ʻia lākou e hoʻonui i kā lākou huina o kēlā me kēia lā e 10% i kēlā me kēia mahina.

Ua ʻike ʻia kahi noiʻi ʻē aʻe o nā mākua 879 ma mua o 60 mau makahiki i ka hele wāwae wikiwiki ʻana i ka sarcopenia ().

ʻO ka hoʻoikaika ke ala kūpono loa e hoʻohuli i ka sarcopenia. ʻOi aku ka maikaʻi o ka hoʻomaʻamaʻa kūʻē e hoʻonui i ka nui a me ka ikaika o ka mākala. Eia nō naʻe, hakakā pū nā papahana hoʻoikaika kino a me ka hele wāwae i ka sarcopenia.

ʻEhā Nutrients e hakakā iā Sarcopenia

Inā hemahema ʻoe i ka calories, protein a i ʻole kekahi mau wikamina a me nā minelala, aia paha ʻoe i ka nui o ka makaʻu i ka nalo ʻana o nā mākala.

Eia nō naʻe, inā ʻaʻole ʻoe e hemahema, ʻo ka loaʻa ʻana o nā kaha kiʻekiʻe o kekahi mau huaola kī hiki ke hāpai i ka ulu ʻana o nā mākala a hoʻonui paha i nā pono o ka hoʻoikaika kino.

1. Protein

ʻO ka loaʻa ʻana o ka protein i loko o kāu papaʻai pono e hōʻailona pono ai i kou mauʻiʻo e kūkulu a hoʻoikaika.

I ka ʻelemakule ʻana o ka poʻe, kūpaʻa ko lākou mau mākala i kēia hōʻailona, ​​no laila pono lākou e ʻai hou i nā protein e hoʻonui ai i ka ulu ʻana o nā mākala ().

Ua ʻike ʻia kahi noiʻi i ka wā 33 kāne i ʻoi aku i ka makahiki 70 i hoʻopau i kahi pāʻina i loaʻa ma kahi o 35 mau mika o ka protein, ua hoʻonui ʻia ko lākou ulu mākala ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i kahi hui o nā kāne ʻōpio i koi ʻia he 20 mau kolamu o ka protein i kēlā me kēia pāʻina e hoʻoulu ai i ka ulu ().

ʻO ke kolu o ka noiʻi i loaʻa i ʻehiku mau kāne ma mua o 65 mau makahiki e lawe i kēlā me kēia lā he 15-gram kumukanawai o nā amino acid pono, nā wahi kūkulu liʻiliʻi o ka protein, a ʻo ia ka hopena o ka ulu ʻana o nā mākala.

He mea nui ka leucine amino acid no ka hoʻoponopono ʻana i ka ulu ʻana o nā mākala. ʻO nā kumuwaiwai momona o ka leucine me ka protein whey, kaʻiʻo, ka iʻa a me nā hua manu, a me ka protein soy hoʻokaʻawale ().

2. Wikamina D

Pili ka hemahema o ka Vitamin D i ka sarcopenia, ʻoiai nā kumu e hoʻomaopopo ʻole ʻia ai ().

Hiki i ka lawe ʻana i nā mea hoʻoliʻiliʻi vitamini D ke hoʻonui i ka ikaika i ka mākala a hoʻemi i ka makaʻu o ka hāle ʻana ʻAʻole i ʻike ʻia kēia mau pōmaikaʻi i nā noiʻi āpau, no ka mea ua loaʻa paha i kekahi mau mea manawaleʻa noiʻi ka lawa ʻana o ka wikamina D ().

ʻO ka mahele lāʻau ʻoi loa o ka wikamina D no ka pale ʻana i ka sarcopenia i maopopo ʻole i kēia manawa.

3. ʻO ka Omega-3 Fatty Acids

No ka nui o kou mau makahiki, ʻo ka ʻai ʻana i nā waikawa momona omega-3 ma o ka iʻa kai a i ʻole nā ​​mea hoʻopihapiha e hoʻonui ai i kou ulu mākala (,).

Ua ʻike ʻia kahi noiʻi o 45 mau wahine i kēlā me kēia lā ʻo ka ʻaila iʻa 2-gram i hoʻohui ʻia me ka hoʻomaʻamaʻa ʻana e hoʻonui i ka ikaika o nā mākala ma mua o ka hoʻomaʻamaʻa ʻana me ka ʻole o ka iʻa iʻa ().

ʻO ka ʻāpana o kēia pōmaikaʻi ma muli o nā pōmaikaʻi anti-inflammatory o ka omega-3 fatty acid. Eia naʻe, ua ʻōlelo ʻia kahi noiʻi e hiki nō i ka omega-3 ke hōʻailona pono i ka ulu ʻana o nā mākala ().

4. Creatine

ʻO Creatine kahi protein liʻiliʻi i hana maʻamau ʻia i ke ake. ʻOiai lawa ka lawa o kou kino e pale aku ai iā ʻoe e lilo i hemahema, hana i ka papaʻai mai ka ʻiʻo a i ʻole he mea kōkua e pōmaikaʻi i kou ulu ʻana o nā mākala.

Ua ʻimi kahi hui o kekahi mau noiʻi pehea ka lawe ʻana i kēlā me kēia lā 5-gram creatine supplement i 357 mau mākua me ka awelika o 64 makahiki.

I ka wā i lawe ai ka poʻe i ka creatine, loaʻa iā lākou nā keu pono hou aʻe mai ke aʻo kūʻē ʻana ke hoʻohālikelike ʻia i ka wā a lākou i hana ai i ke aʻo kūpaʻa me ka hana ʻole ʻana o ka mea nāna ().

ʻAʻole pono paha ʻo Creatine no sarcopenia inā hoʻohana wale ʻia, me ka ʻole o ka hoʻoikaika kino.

ʻO ka protein, vitamina D, creatine a me ka omega-3 fatty acid hiki ke hoʻomaikaʻi i ka ulu ʻana o ka mākala ma ka pane ʻana i ka hoʻoikaika kino.

Ka Laina Lalo

ʻO Sarcopenia, ka nalo ʻana o ka puʻupuʻu a me ka ikaika, lilo i mea maʻamau me ka makahiki a hiki ke hoʻemi i ke ola a me ke ʻano o ke ola.

ʻO ka ʻai ʻana i ka nui o nā calories a me nā protein kiʻekiʻe e hiki ke hoʻolōʻihi i ka helu o ka nalo ʻana o nā mākala. Hiki paha i ka Omega-3 a me nā mea hoʻopihapiha creatine ke kōkua i ke kaua ʻana i ka sarcopenia.

Eia nō naʻe, ʻo ka hoʻolālā ka ala kūpono loa e pale a hoʻohuli i ka sarcopenia.

ʻOi aku ka maikaʻi o nā hana kūpaʻa, me ka hoʻohana ʻana i nā kaula kūʻē, ke kau ʻana i nā kaupaona a i ʻole ka hana ʻana i nā calisthenics e like me nā squats, push-up a me nā sit-up.

Eia nō naʻe, ʻo nā hoʻoikaika maʻalahi e like me ka hele wāwae hiki ke hoʻolohi i kāu helu o ka nalo ʻana o nā mākala. I ka hopena o ka lā, ʻo ka mea nui ka hoʻoikaika ʻana.