Yadda ake yaƙar Sarcopenia (Asarar Muscle Saboda tsufa)

Wadatacce

• Menene Sarcopenia?
• Abubuwa Hudu Wadanda ke Gaggawar Rashin Muscle
• 1. Rashin motsi, Ciki har da salon zama na Kwanciya
• 2. Rashin daidaitaccen Abinci
• 3. Kumburi
• 4. Tsananin Damuwa
• Yadda zaka Bayyana Idan Kana da Sarcopenia
• Motsa jiki Zai Iya Komawa Sarcopenia
• 1. Samun Juriya
• 2. Fitness horo
• 3. Tafiya
• Kayan Abinci Guda huɗu waɗanda ke yaƙi da Sarcopenia
• 1. Furotin
• 2. Vitamin D
• 3. Omega-3 Mai Kitson Kitsen Fata
• 4. Halitta
• Layin .asa

Sarcopenia, wanda aka fi sani da asarar tsoka, yanayi ne na yau da kullun wanda ke shafar 10% na manya waɗanda suka haura shekaru 50 da haihuwa.

Duk da yake yana iya rage tsawon rai da ingancin rayuwa, akwai ayyukan da zaku iya ɗauka don hanawa har ma da juya yanayin.

Kodayake wasu dalilai na sarcopenia sakamako ne na al'ada na tsufa, wasu ana iya kiyaye su. A zahiri, cin abinci mai kyau da motsa jiki na yau da kullun na iya juya sarcopenia, haɓaka rayuwa da ƙimar rayuwa.

Wannan labarin ya bayyana abin da ke haifar da sarcopenia, kuma ya lissafa hanyoyi da yawa da zaku iya yaƙar sa.

Menene Sarcopenia?

Sarcopenia a zahiri yana nufin “rashin nama.” Yanayi ne na lalacewar tsoka wanda ya zama ruwan dare ga mutanen da suka wuce shekaru 50.

Bayan tsakiyar shekaru, manya suna rasa 3% na ƙarfin tsoka a kowace shekara, a matsakaita. Wannan yana iyakance ikon su na yin ayyukan yau da kullun (1,,).

Abun takaici, sarcopenia kuma yana rage tsawon rai a cikin waɗanda yake shafar, idan aka kwatanta da mutane masu ƙarfin tsoka na yau da kullun (,).

Sarcopenia yana haifar da rashin daidaituwa tsakanin sigina don haɓakar ƙwayar tsoka da sigina don zubar da hawaye. Ana kiran hanyoyin ci gaban kwayar halitta “anabolism,” kuma ana kiran hanyoyin kwayar halittar kwayar halitta “catabolism” ().

Misali, homononin girma suna aiki tare da enzymes masu lalata sunadarai don kiyaye tsoka ta dorewa ta sake zagayowar girma, damuwa ko rauni, lalacewa sannan warkarwa.

Wannan sake zagayowar koyaushe yana faruwa, kuma lokacin da abubuwa suke daidaita, tsoka tana kiyaye ƙarfinta akan lokaci.

Koyaya, yayin tsufa, jiki ya zama mai tsayayya ga alamomin ci gaban al'ada, yana fifita daidaituwa zuwa ga lalacewa da asarar tsoka (1, 7).

Jikinka yana kiyaye sigina don haɓaka da zubar hawaye cikin daidaituwa. Yayin da kuka tsufa, jikinku ya zama mai tsayayya ga alamomin ci gaba, wanda ke haifar da asarar tsoka.

Abubuwa Hudu Wadanda ke Gaggawar Rashin Muscle

Kodayake tsufa ita ce mafi yawan dalilin sarcopenia, wasu dalilai na iya haifar da rashin daidaituwa tsakanin anabolism na tsoka da catabolism.

1. Rashin motsi, Ciki har da salon zama na Kwanciya

Yin amfani da tsoka shine ɗayan abubuwan da ke haifar da sarcopenia, wanda ke haifar da saurin hasara da ƙara rauni ().

Kwanciya kwanciyar hankali ko rashin motsi bayan rauni ko rashin lafiya yana haifar da saurin samun tsoka ().

Kodayake ba mai ban mamaki bane, makonni biyu zuwa uku na rage tafiya da sauran ayyukan yau da kullun shima ya isa ya rage ƙarfin tsoka da ƙarfi ().

Lokaci na raguwar aiki na iya zama mummunan yanayi. Arfin tsoka yana raguwa, yana haifar da gajiya mafi girma kuma yana sanya shi wahalar komawa zuwa aikin al'ada.

2. Rashin daidaitaccen Abinci

Abincin da ke ba da isasshen adadin kuzari da furotin yana haifar da raunin nauyi da rage ƙwayar tsoka.

Abun takaici, karancin kalori da abinci mai gina jiki sun zama gama gari tare da tsufa, saboda sauye-sauyen ma'anar dandano, matsalolin hakora, cingam da haɗiye, ko ƙarin cin kasuwa da dafa abinci.

Don taimakawa hana sarcopenia, masana kimiyya sun ba da shawarar cinye gram 25-30 na furotin a kowane abinci ().

3. Kumburi

Bayan rauni ko rashin lafiya, kumburi yana aika sigina zuwa jiki don rushewa sannan sake sake gina rukunin ƙwayoyin da suka lalace.

Cututtuka na yau da kullun ko na dogon lokaci kuma na iya haifar da kumburi wanda ke rikitar da daidaiton yanayin zubar hawaye da warkarwa, wanda ke haifar da asarar tsoka.

Misali, nazarin marasa lafiya da ke dauke da kumburi na tsawon lokaci sakamakon cututtukan huhu mai saurin hanawa (COPD) ya kuma nuna cewa marasa lafiya sun rage karfin tsoka (11).

Misalan wasu cututtukan da ke haifar da kumburi na dogon lokaci sun hada da cututtukan zuciya na rheumatoid, cututtukan hanji masu kumburi kamar cututtukan Crohn ko ulcerative colitis, lupus, vasculitis, tsananin kuna da cututtukan da ke ci gaba kamar tarin fuka.

Nazarin da aka yi wa tsofaffi 11,249 sun gano cewa matakan jini na furotin C-reactive, mai nuna kumburi, mai ƙarfi ya faɗi sarcopenia ().

4. Tsananin Damuwa

Har ila yau, Sarcopenia ya fi yawa a cikin wasu yanayin kiwon lafiyar waɗanda ke ƙara damuwa a jiki.

Misali, mutanen da ke fama da cutar hanta mai ɗorewa, kuma har zuwa 20% na mutanen da ke fama da ciwon zuciya, suna fuskantar sarcopenia (,).

A cikin cututtukan koda na yau da kullun, damuwa akan jiki da rage aiki suna haifar da asarar tsoka ().

Ciwon daji da cututtukan daji suma suna sanya tsananin damuwa a jiki, wanda ke haifar da sarcopenia ().

Baya ga tsufa, sarcopenia yana haɓaka ta ƙananan motsa jiki, ƙarancin kalori da cin abinci mai gina jiki, kumburi da damuwa.

Yadda zaka Bayyana Idan Kana da Sarcopenia

Alamomin sarcopenia sakamakon raunin ƙarfin tsoka ne.

Alamomin farko na sarcopenia sun hada da jin rauni a jiki a kan lokaci, da samun wahala fiye da yadda aka saba ɗauke da abubuwa sanannu ().

An yi amfani da gwajin ƙarfi-ƙarfin ƙarfi don taimakawa wajen gano sarcopenia a cikin karatu, kuma ana iya amfani da shi a wasu asibitocin ().

Rage ƙarfi na iya nuna kansa a wasu hanyoyi kuma, gami da yin tafiya a hankali, zama mai saurin gajiyarwa da rashin sha'awar yin aiki ().

Rashin nauyi ba tare da gwadawa ba shima yana iya zama alamar sarcopenia ().

Koyaya, waɗannan alamun na iya faruwa a wasu yanayin likita. Amma duk da haka idan kun sami ɗaya ko fiye daga waɗannan kuma baza ku iya bayyana dalilin ba, yi magana da ƙwararren masanin kiwon lafiya.

Rashin lura da ƙarfi ko ƙarfin jiki da rarar nauyi ba da gangan ba alamu ne na cututtuka da yawa, gami da sarcopenia. Idan kana fuskantar ɗayan waɗannan ba tare da kyakkyawan dalili ba, yi magana da likitanka.

Motsa jiki Zai Iya Komawa Sarcopenia

Hanya mafi ƙarfi don yaƙi da sarcopenia ita ce kiyaye ƙwayoyin ku ().

Haɗuwa da motsawar motsa jiki, horon juriya da horo na daidaito na iya hana har ma da juyawar asarar tsoka. Ana iya buƙatar aƙalla zaman motsa jiki biyu zuwa hudu kowane mako don cin nasarar waɗannan fa'idodin ().

Duk nau'ikan motsa jiki suna da fa'ida, amma wasu sunfi wasu.

1. Samun Juriya

Horar da juriya ya haɗa da ɗaga nauyi, ja da ƙungiyoyin adawa ko motsa ɓangaren jiki da nauyi.

Lokacin da kake motsa jiki motsa jiki, tashin hankali akan ƙwayoyin tsoka yana haifar da siginonin girma wanda ke haifar da ƙarfin ƙarfi. Motsa jiki na juriya yana haɓaka ayyukan haɓakar haɓaka haɓakar haɓaka (,).

Waɗannan siginonin suna haɗuwa don haifar da ƙwayoyin tsoka su girma da gyara kansu, duka ta hanyar yin sabbin sunadarai kuma ta juya kan ƙwayoyin tsoka na musamman da ake kira “tauraron ɗan adam,” wanda ke ƙarfafa tsoka da take ciki ().

Godiya ga wannan aikin, motsa jiki juriya shine hanya mafi madaidaiciya don haɓaka ƙwayar tsoka da hana hasararsa.

Nazarin manya 57 masu shekaru 65-94 ya nuna cewa yin atisaye sau uku a mako yana ƙaruwa da ƙarfin tsoka sama da makonni 12.

A cikin wannan binciken, motsa jiki ya haɗa da matse kafa da kuma miƙa gwiwoyi don adawa da juriya a kan inji mai nauyi ().

2. Fitness horo

Motsa jiki mai ɗorewa wanda ke ɗaga bugun zuciyarka, gami da motsa jiki na motsa jiki da horo na jimiri, na iya sarrafa sarcopenia ().

Yawancin karatun aikin motsa jiki don magani ko rigakafin sarcopenia sun haɗa da juriya da horo sassauƙa azaman ɓangare na shirin motsa jiki mai haɗuwa.

Wadannan haɗin an nuna su akai-akai don hanawa da jujjuya sarcopenia, kodayake ba a sani ba ko motsa jiki ba tare da horar da juriya ba zai zama da amfani ().

Studyaya daga cikin binciken ya bincika tasirin motsa jiki ba tare da horon juriya a cikin mata 439 sama da shekaru 50 ba.

Binciken ya gano cewa kwana biyar a kowane mako na keke, jogging ko yin yawo ya kara karfin tsoka. Mata sun fara ne da mintuna 15 na waɗannan ayyukan kowace rana, suna ƙaruwa zuwa mintina 45 sama da watanni 12 ().

3. Tafiya

Tafiya kuma na iya hana har ma da juya sarcopenia, kuma aiki ne da yawancin mutane zasu iya yi kyauta, a duk inda suke zaune.

Nazarin da aka yi wa manya-manyan Jafanawa 227 sama da shekaru 65 sun gano cewa tsawon watanni shida na tafiya ya karu karfin tsoka, musamman ma wadanda ke da rauni a jikinsu ().

Nisan da kowane ɗan takara ke tafiya ya banbanta, amma an ƙarfafa su don haɓaka jimlar su ta yau da 10% kowane wata.

Wani binciken na 879 manya sama da shekaru 60 ya gano cewa masu saurin tafiya ba za su iya samun sarcopenia ba ().

Motsa jiki ita ce hanya mafi inganci don juya sarcopenia. Horar da juriya shine mafi kyau don haɓaka ƙwayar tsoka da ƙarfi. Koyaya, hada shirye-shiryen motsa jiki da tafiya suma suna yakar sarcopenia.

Kayan Abinci Guda huɗu waɗanda ke yaƙi da Sarcopenia

Idan kuna da ƙarancin adadin kuzari, furotin ko wasu bitamin da kuma ma'adanai, ƙila ku kasance cikin haɗarin asarar tsoka.

Koyaya, koda kuwa baku rashi ba, samun ƙarin allurai na wasu mahimman abubuwan gina jiki na iya haɓaka haɓakar tsoka ko haɓaka fa'idar motsa jiki.

1. Furotin

Samun furotin a cikin abincinka kai tsaye yana nuna tsokar jikinka ta gina da ƙarfafawa.

Yayinda mutane suka tsufa, tsokokinsu sun zama masu juriya da wannan sigina, don haka suna buƙatar cinye karin furotin don haɓaka haɓakar tsoka ().

Wani binciken ya gano cewa lokacin da maza 33 da suka wuce shekaru 70 suka cinye abinci wanda ya ƙunshi aƙalla gram 35 na furotin, haɓakar tsokarsu ta ƙaru ().

Wani binciken ya gano cewa ƙungiyar samari kawai suna buƙatar gram 20 na furotin a kowane abinci don haɓaka girma ().

Nazari na uku ya sami maza bakwai da shekarunsu suka wuce 65 don shan kwayoyi 15 na kwayar amino acid, karamin tubalin gina jiki, wanda ya haifar da ci gaban tsoka ().

Amino acid leucine yana da mahimmanci musamman don daidaita haɓakar tsoka. Hanyoyin leucine masu yalwa sun hada da furotin na whey, nama, kifi da kwai, da kuma keɓaɓɓiyar furotin ta ware ().

2. Vitamin D

Rashin bitamin D yana da alaƙa da sarcopenia, kodayake dalilan da yasa ba a fahimta gaba ɗaya ().

Shan karin bitamin D na iya kara karfin tsoka da rage barazanar faduwa. Ba a taɓa ganin waɗannan fa'idodin a cikin duk karatun ba, ƙila saboda wasu masu sa kai na bincike sun riga sun sami isasshen bitamin D ().

Mafi kyawun maganin bitamin D don hana sarcopenia a halin yanzu bashi da tabbas.

3. Omega-3 Mai Kitson Kitsen Fata

Komai yawan shekarun ka, shan omega-3 mai ƙanshi a cikin abincin teku ko kari zai ƙara haɓakar tsoka (,).

Wani bincike na mata 45 ya gano cewa a kowace rana ana hada mai mai gram 2-gram hade da horon juriya ya ƙara ƙarfin tsoka fiye da horon juriya ba tare da man kifi ba ().

Wani ɓangare na wannan fa'idar na iya kasancewa saboda fa'idodin anti-kumburi na ƙwayoyin mai mai omega-3. Koyaya, bincike ya ba da shawarar cewa omega-3s na iya nuna haɓakar tsoka kai tsaye ().

4. Halitta

Creatine karamin furotin ne wanda ake yin sa a hanta. Kodayake jikinka ya isa ya hana ka zama rashi, halitta a cikin abinci daga nama ko a matsayin kari na iya amfanuwa da haɓakar tsoka.

Ofungiyar nazarin da yawa sun binciko yadda shan kwayar halitta mai nauyin gram 5 kowace rana ya shafi manya 357 da ke da kimanin shekaru 64.

Lokacin da mahalarta suka ɗauki halittar, sun sami fa'idodi daga horo na juriya idan aka kwatanta da lokacin da suka yi horo na juriya ba tare da wani mahaliccin ba ().

Creatine mai yiwuwa ba shi da amfani ga sarcopenia idan an yi amfani da shi shi kaɗai, ba tare da motsa jiki ba.

Protein, bitamin D, creatine da omega-3 fatty acid duka na iya haɓaka haɓakar tsoka ta hanyar motsa jiki.

Layin .asa

Sarcopenia, asarar yawan tsoka da ƙarfi, ya zama gama gari tare da shekaru kuma yana iya rage rayuwa da ƙimar rayuwa.

Cin adadin kuzari da furotin mai inganci na iya rage saurin asarar tsoka. Omega-3 da kayan haɓaka na halitta na iya taimakawa wajen yaƙar sarcopenia.

Koyaya, motsa jiki shine hanya mafi inganci don hanawa da juya sarcopenia.

Ayyukan gwagwarmaya sun zama masu tasiri musamman, gami da amfani da makada na juriya, ɗaga nauyi ko yin ƙididdigar abubuwa kamar squats, turawa da zama.

Koyaya, koda sauƙin motsa jiki kamar tafiya na iya rage saurin asarar tsoka. A ƙarshen rana, abu mafi mahimmanci shine yin aiki.