Ukwaluphala okusempilweni kwemisipha yomzimba

Ukuguga okusempilweni akuyonto ilula ukuyenza. Inkqubo yokuguga kwemisipha iphuka ngokukhawuleza kunokuba ilungiswe njengoko umzimba uguga. Oku kwenza kube nzima ukuthatha inxaxheba kunye nokwenza imisebenzi eqhelekileyo. Ukuze ukuguga okunempilo kuphunyezwe kufuneka umthambo. Ngokukodwa, uqeqesho lwamandla lunceda ukubuyisela ukulahleka kwemisipha ekugugeni / ukungasebenzi. Uqeqesho lwamandla kunciphisa ubunzima yemisebenzi yemihla ngemihla, yongeza amandla omzimba, kunye nokwakheka. Uqeqesho lwamandla oludityaniswe ne-vitamin D supplementation ngeke ukucotha ukulahleka kwemisipha, ukunceda ukubuyisela ubunzima bemisipha / amandla, ukugcina amanqanaba eswekile yegazi enempilo, kunye nokuthintela ukuwa. Iingxaki ezintsha zempilo, iintlungu ezintsha, iintlungu, kunye nobuthathaka obutsha okubangelwa ukulahleka kwemisipha. Ngawaphi amanyathelo anokuthi athathwe ukukhuthaza ukwaluphala okunempilo kunye nokuhlala usempilweni kwaye kufanelekile? Inzululwazi yokuguga, kwaye yintoni enokwenziwa ukuguga ngobubele kunye nokugcina impilo entle.  

Umzimba kunye nokuguga

Izihlunu zomzimba zihlala ziwohloka kwaye zizilungisa. Njengoko izihlunu zisetyenziswa imini yonke, iinyembezi ezincinci ze-microscopic zenzeka ngenxa yokuguga. Kulapho iinyembezi kufuneka ziphinde zakhiwe ngeprotheni. Njengoko umzimba ukhula, uyayeka ukwakha kwakhona isisipha ngokufanelekileyo kwaye ngokuhamba kwexesha, kukho ukunciphisa ubunzima bomzimba kunye namandla. Le lahleko inokusuka kwindibaniselwano yezinto eziquka:

• Ukutshintsha kweHormone - ukwanda/kwehla amanqanaba
• Ukungasebenzi komzimba
• Iimeko ezisisiseko ezifana nesifo senhliziyo, isifo seswekile, umhlaza

Oku kuncitshiswa kobunzima bemisipha akwenzeki nje kubantu abadala kunye nabadala. Ukukhula komzimba kunye nokomelela kukwinqanaba eliphezulu lamashumi amabini omntu kwaye uqale kwi ithafa kwiminyaka yamashumi amathathu. Ukuncipha kwamandla kudla ngokukhokelela ekubeni ungasebenzi, kwaye imisebenzi yesiqhelo iqala ukuba nzima. Umsebenzi omncinci ukhokelela ku:

• Ngaphantsi kokungabikho kweekhalori ezitshisiweyo
• Ukuphuhliswa kwemisipha encinci
• Utshintsho olubi kukwakheka komzimba
• Ukuphulukana nemisipha
• Ukunyuka kwamafutha omzimba

Ngexesha elithile kwi-thirties yomntu, i umzimba uqala ngokuqhubekayo ukuphulukana nezihlunu kunyaka ngamnye. at amashumi amahlanu umntu ebenokulahlekelwa malunga neshumi lepesenti yesihlunu somzimba. Emva koko i-15% eyongezelelweyo ngamashumi amathandathu kunye ne-15% ngamashumi asixhenxe. Emva koko ukusebenza jikelele kulahlekile kwaye ukukwazi ukonwabela ubomi kuncipha.

Izinto zokulahleka kwemisipha

Sarcopenia

Sarcopenia yilahleko ebalulekileyo yobunzima bemisipha kunye namandla. Ijolise ekutshintsheni ukutya kunye nomsebenzi womzimba obangela ukulahleka okuqhubekayo kobunzima bemisipha.

• Imicimbi yokulinganisa
• Ukutshintsha kwisakhono sokuhamba
• Ukunciphisa amandla okwenza imisebenzi yemihla ngemihla

Kwakukade kukholelwa ukuba ukulahleka kwemisipha kunye nemiphumo efika nayo yayingenakuphepheka. Nangona kunjalo, kunye ne inkqubela phambili kwisayensi kunye nempilo ye-musculoskeletal, kunye nokuqhubeka nokuhlala usebenza kunye nokugcina umkhondo wokwakheka komzimba, kukho iindlela zokulwa nokulahlekelwa kwemisipha kunye namandla. Oonobangela ziquka:

• ubudala
• Isondlo esingafanelekanga - ukunciphisa iprotheni
• Iinguqu zeHormon
• Yandisa ngaphakathi iiprotheni ezivuthayo eyenziwa ngumzimba, kungekhona into edliwayo
• Ukunciphisa umsebenzi womzimba
• Izifo zemithambo-luvo

Ukungondleki

Ukungondleki kukungabikho kokutya okunomsoco, okunokuchaphazela ukubunjwa komzimba. Ukungondleki kunokudala iingxaki ezingachaphazeli kuphela ukutya kunye nokuzilolonga kodwa indlela umzimba osabela ngayo ekutyeni nasekuzilolongeni. Abantu abadala badla ngokungayifumani iprotheyini eyaneleyo, eyimfuneko ekulungiseni izihlunu ezisempilweni. Ngokufuthi oku kubangelwa kukuba banayo ingxaki yokuhlafuna, iindleko zokutya, kunye neengxaki zokupheka zinciphisa ukufikelela kwabo ekufumaneni iiprotheyini rhoqo. Ukungonelanga kweprotheyini kunokukhokelela kwi-sarcopenia. Iimfuno zeprotheyini kubantu abadala ziphezulu kunezabantu abancinci. Oku kuziswa ngotshintsho olunxulumene neminyaka efana nokuhla kwempendulo kwiprotheni. Oku kuthetha ukuba abantu abadala kufuneka basebenzise iiprotheyini ezininzi ukuze bafezekise okufanayo i-anabolic. Ukunqongophala kwe-micronutrient kuthetha ukunqongophala kwezondlo. Ezi ziiminerali kunye neevithamini, ezixhasa iinkqubo zomzimba ezifana nokuvuselelwa kweeseli, impilo yamajoni omzimba, kunye nokubona. Imizekelo yile ukunqongophala kwe-iron okanye i-calcium. Oku kusilela kuneyona mpembelelo iphezulu kwimisebenzi/kwiinkqubo eziqhelekileyo zomzimba kwaye kungenzeka ngokunqongophala kweprotheyini yamandla. Oku kungenxa yokuba i-micronutrients ezininzi zifunyanwa ekutyeni.  

Ukwakheka komzimba kunye nobudala

Ubunzima bezihlunu ezifanelekileyo buyimfuneko ukuguga okunempilo. Ukunqongophala kwezihlunu ezaneleyo kunokubangela:

Ubunzima bokuhamba

Oku kuxa iintshukumo zarhoqo azisekho rhoqo kodwa ngoku zithatha izixa ezikhulu zamandla kunye namandla. Imizekelo ibandakanya ukuthatha ilifti ibe yimfuneko kwaye ukungena nokuphuma emotweni kulucelomngeni. Ukulahlekelwa ngumsebenzi kunye nokuzimela kuqhelekileyo njengoko ukulahleka kwemisipha kuqhubeka. Ishumi elinesithoba ekhulwini labasetyhini kunye neepesenti ezilishumi zamadoda aneminyaka eyi-65 okanye ngaphezulu awasenawo amandla okuguqa.

Ukutyeba kwakho

Izihlunu zinxulunyaniswa ne-metabolism yomzimba, ngoko ke xa izihlunu ziqala ukuncipha, kunjalo nemetabolism. Oku kubizwa ngokuba yimetabolism yomzimba ecothayo. Eyona nto yenzekayo kukulahleka kwezihlunu, okuthetha ukuba umzimba udinga iikhalori ezimbalwa ukuze usebenze. Xa umzimba udinga iikhalori ezimbalwa kwaye umntu eqhubeka nokutya isixa esifanayo seekhalori, kulapho amanqatha omzimba eqala ukuqokeleleka.. Oku kunokwenzeka ngaphandle kotshintsho olubalulekileyo kubunzima bomntu ngamnye. Njengoko ukulahleka kwemisipha kuqhubeka, kuthatyathelwa indawo ngamanqatha. Ubunzima bomzimba buhlala buhlala bungatshintshi, kodwa utshintsho kwimizimba yomzimba alubonakali, oluhlala lukhokelela kuluhlu lweengxaki zempilo ezinxulumene nokutyeba.

Iingxaki ezintsha zokuguga ezisempilweni

Izifundo zibonisa ukuba ukuzuza ubunzima ngezinga elizinzileyo kunokukhokelela ekubeni umntu omdala abe nesifo seswekile. Yi le ngenxa yamafutha amaninzi kunye nokulahleka kwemisipha. Ukulahleka kwemisipha yomzimba kuye kwadibaniswa nokuxhatshazwa kwe-insulin. Oku kuthetha ukuba isihlunu sincinci, kokukhona umntu esiba buthathaka kwi-insulin. Njengoko uvakalelo lwe-insulin luyancipha kwaye luba luxhathiso ngakumbi, izinto ezinobungozi zohlobo lwe-2 yeswekile ziyanda. Ukuphulukana nemisipha kunokubangela ezinye iingxaki kunye nobudala. Enye imeko eyingozi osteoporosis. Iindlela ezimbalwa zokuthintela ukulahleka kwemisipha.

• Yidla isixa esifanelekileyo seprotheyini imini yonke. Beka iprotheyini kwizidlo ezininzi kunokuba uzame ukukutya konke ngexesha elinye. Oku kuya kuqinisekisa isixa esifanelekileyo yonke imihla.
• Ukubek'esweni ukubunjwa komzimba rhoqo. Zama ukugcina ilahleko ye-muscle mass kunye ne-fat mass gain ubuncinane.
• Qalisa inkqubo yoqeqesho lwamandla.

Gxininisa ekwakheni izihlunu

Ukulahleka kwemisipha kunye nobuthathaka kuye kwaboniswa ukuba akuyonxalenye yokuguga, kodwa kunokuba ngenxa yokungasebenzi okungapheliyo. Ubunzima bemisipha bulahlekile ngokuguga kodwa akusiyo inkqubo yokuguga ngokwayo eyenza i-muscle atrophy. Kungenxa yokuba abantu ngabanye badla ngokuphola. Ukungasebenzi komzimba ngokwenene oko kubangela ukulahleka kwemisipha kunye nobuthathaka. Nangona kunjalo, kukho into enokwenziwa malunga nokungasebenzi. Ngokomzekelo, kwakukho isifundo kwi abasetyhini postmenopausal oko kubonakalise ukuba uqeqesho oluqhelekileyo lokumelana nokwandisa amandla emisipha malunga ne-19% emva konyaka omnye. Abaphandi benzululwazi babekukholelwa oku ukuqeqeshwa kwandiswe ukuxinana kweeminerali zamathambo, ezikhusela kumathambo anqabileyo. Oku kunye nezifundo ezinxulumene nazo zikwayiqinisekisile loo nto ubuthathaka bamathambo kunokuncitshiswa. Ukomelela kwezihlunu ngokubhekiselele kubunzima bezihlunu ingaphuculwa kwakhona ngokumelana / noqeqesho lwamandla. Ingcamango kukuba ukwaluphala komzimba kunokuthotywa ngokwenza umthambo. Oku kukugcina imisipha ekulahlekelweni komsebenzi.

Iiseli ezonakeleyo zeDNA

Telomeres ziminqwazi ekupheleni kwemisonto yeDNA ekhusela iichromosomes. Zinokucingwa njengoko iplastiki iphela kwimitya yezihlangu. Ukuba loo mitya yezihlangu ilahlekelwa yiplastiki iphetha iintambo ziya konakala de zibe ziqhawuke zingakwazi ukwenza umsebenzi wazo. Kunokuthiwa okufanayo nge-telomeres, iintambo ze-DNA zonakaliswe kwaye iiseli azikwazi ukwenza umsebenzi wazo. Ukunciphisa iTelomere luphawu lokuguga kwamaselula. Iiseli ezine-telomeres ezimfutshane zidla ngokungasebenzi kakuhle kwaye zikhuphe iihomoni ezo qalisa impendulo yokuvuvukala kunye nokwakheka kwe-tumor. Uphononongo lwafumanisa ukuba abantu abenza umthambo rhoqo bane-telomeres ezinde. Oku akuthethi ukuba umntu kufuneka achithe imini yonke ejimini. Phakathi kuphela, hayi uqeqesho lwamandla anzima lufunyenwe lusebenza.  

Gcina isihlunu

Abantu abadala basenokuthandabuza ukuzama ukuphucula inqanaba labo lokufaneleka. Abaninzi bakholelwa ukuba iminyaka yokungasebenzi yenze umonakalo wayo kwaye indala kakhulu ukuba ingaqeqeshwa. Nangona kunjalo, nabani na unokubeka iinjongo zokuphucula ukubunjwa komzimba okuya kuphucula amanqanaba amandla kunye nokugcina umsebenzi. Ukomelela okusebenzayo kubhekisa ekukwazini ukuhamba kakuhle kubomi bemihla ngemihla. Ayizuzi kuphela umsebenzi womzimba kodwa inegalelo ekuphuculeni ukubunjwa komzimba. Inkqubo yokuguga iyalinciphisa izinga le-metabolic kwaye ihlala ikhokelela ekwandeni kwamafutha omzimba. Isidumbu somzimba inegalelo kwinto yonke Inqanaba le-basal Metabolic ekwabizwa ngokuba yimetabolism. Eli linani leekhalori ezifunwa ngumzimba ukuxhasa imisebenzi yawo ebalulekileyo. Ukuzibandakanya kuqeqesho lwamandla okanye imithambo yokuxhathisa kunokubuyisela ukulahleka kwezihlunu okubangelwa kukwaluphala kunye nokungasebenzi. Oku kunokukhokelela ekwandeni kobunzima bomzimba obhityileyo, okwandisa iBasal Metabolic Rate. Konke oku kunceda ukuthintela:

• Ukulahleka kwethambo
• Isifo sentliziyo
• ukutyeba
• Ukuwa okunxulumene nobudala

Ngobudala kunye nokulahleka kobunzima bemisipha ebhityileyo, ibhalansi kunye ne-agility ilandela. Ukuthambekela kokuwa kwanda kwaye ukulimala kwezo ziwa kunokuba yingozi kwimpilo yonke kunye nomgangatho wobomi. Iifracture ezibangelwa ukuwa ziphezulu kwabasetyhini abadala. Uphononongo lwabo bonke abafazi abangaphezu kweminyaka engamashumi amahlanu bachitha iiveki ze-12 besebenzisa iibhendi njengendlela ekhethiweyo yokumelana, ngokuchasene ne-dumbbells okanye oomatshini abahleliyo, babone ukwanda okukhulu kwamandla. Akukho namnye kubathathi-nxaxheba oye wabika ukulimala. Oku kunokubaluleka kwabo banexhala lokuba umthambo unokubangela uxinzelelo olukhulu emzimbeni.

Akukaze kube kudala kakhulu

Iipesenti ezintandathu zabantu abadala eUnited States babandakanyeka kuqeqesho lokumelana okanye uhlobo oluthile loqeqesho lobunzima ubuncinane kabini ngeveki. Kukho ukungaqondi kakuhle ukuba ukuqeqeshwa kwesisindo kunomda weminyaka yobudala. Oku akuyonyani. Iinzuzo ezivela ukuphakamisa iintsimbi, nokuba zii-dumbbells, imithambo yomzimba, iibhendi, oomatshini, njl yeyawo wonke umntu omncinci nomdala. Oku akuthethi ukuba uqeqesho olukwizinga eliphezulu. Abantu abadala abadala kufuneka bajonge uqeqesho lokuxhathisa ukunyusa amanqanaba amandla kunye nokunciphisa amafutha omzimba. Isifundo kwi LwezeMidlalo igxile kwiziphumo zoqeqesho lwamandla kubantu abadala abafunyenwe:

• Amandla andisayo
• Ukunciphisa ubunzima bokwenza imisebenzi yemihla ngemihla
• Amandla aphuculweyo
• Ukuphuculwa komzimba
• Ukuthatha inxaxheba kumsebenzi womzimba ozenzekelayo

Kukho utshintsho oluninzi olungundoqo lwabantu abadala abadala ukwandisa ukuguga kwabo okunempilo. Bazi:

• Ukutya izondlo ezaneleyo
• Ukujonga ukubunjwa komzimba
• Uqeqesho lwamandla/ukuxhathisa

bobabini uqeqesho lwamandla kunye nokutya okufanelekileyo kubalulekile ekugcineni okanye ukufezekisa ukubunjwa komzimba okufanelekileyo.

Vitamin D

I-Vitamin D sisondlo esinokufunyanwa ngeendlela ezininzi. Ixhasa imisebenzi eqhelekileyo ye-physiologic equka ukufunxwa kweeminerali ezifana ne-calcium kunye ne-zinc. Esi sondlo sinokufunyanwa ngokutya ukutya, ifom eyongezelelweyo, kunye nokuvela elangeni. Ukutya okuninzi ekutyeni okuqhelekileyo kubonelela ngesixa esincinci ngaphandle kwe-fatty-fish. Imizekelo yemithombo yokutya yendalo ibandakanya:

• Islamoni
• Intlanzi yeswedi
• Izikhumba ze-egg
• Ukutya okunqatyisiweyo njengobisi, ijusi yeorenji, kunye neyogathi

Nje ukuba iVithamin D ingene emzimbeni, ihamba ngesibindi, izintso kwaye iguqulwe ibe yifomu esebenzayo, eyaziwa ngokuba yiprohormone. Ithi ke ijikelezwe egazini. A iprohormone ibalulekile kumsebenzi oqhelekileyo we-physiological and support of the skeletal muscle system.

Ukwakha izihlunu

I-Vitamin D idlala indima ebalulekileyo kwimpilo yethambo. Kutshanje kuye kwaxelwa ukuba negalelo kumgangatho wezihlunu. I-Skeletal Muscle Mass iyancipha ngobudala, ngokuyinhloko ukusuka kumsebenzi ophantsi. Unyango lubandakanya isondlo esifanelekileyo, umthambo, kunye nevithamin D ngokwemvelo okanye kwifomu yokongeza. Kwafunyaniswa ukucotha ukulahleka kwemisipha, ukunceda ukubuyisela ubunzima bemisipha kunye namandla.

Ngeenyawo zakho

Ukuwa ngunobangela wokuqala wokwenzakala nokungabhubhiyo. Amanqanaba asezantsi kavithamini D anokuba netyala. Kukho ubungqina obuqinileyo bokuthi ukunqongophala kwe-vitamin D kunokunyusa umngcipheko wokuwa kwabantu abadala. Uxhulumaniso lunemiphumo yokuqina kwemisipha kunye nomsebenzi. Bamalunga nama-250 abantu abadala abathathe inxaxheba kulingo lokuthatha ivithamin D yonke imihla kunye ne-calcium supplementation ephuculweyo:

• Amandla e-quadriceps
• Ulawulo lwasemva
• Imisebenzi yemihla ngemihla
• Ukuphakama
• ukuhamba

Emva konyaka ukuwa kwafunyaniswa ukuba kwehle nge-25%. Xa kuthelekiswa nezigulane ezifumene i-calcium kuphela, kwaye ziphuculwe malunga ne-40% emva kweenyanga ze-20. Izongezelelo zincede aba bantu bamelane neziphumo zokuguga kunye nokungasebenzi kwimisipha yabo, kwaye yayibalulekile ekuthinteleni ukuwa okunokuthi kubangele ukulimala. Ukufumana i-vitamin D eyaneleyo linyathelo lokuthatha ukongeza umthambo, ukuqeqeshwa kwamandla, kunye nokugcina impilo yemisipha.

Ukujonga iswekile yegazi

Iinzuzo zeVithamini D kwimpilo yemisipha ziye zadityaniswa ubunzima bomzimba kunye neswekile yegazi. I-insulin yihomoni evumela iswekile yegazi kwimisipha. Abantu abanamaqondo e-vitamin D egazi elaneleyo banomngcipheko ophantsi kakhulu we-hyperglycemia kunabo banamanqanaba angaphantsi acetyiswayo. Uphando lubonisa ukuba izongezo ze-vitamin D zemihla ngemihla zidibene ne-calcium zinciphisa ukunyuka kwexesha elide kwiswekile yegazi kubantu abane-prediabetes. Uphando lubonise ukuba ukongezelela kunenzuzo kwabo bahlelwa njengabanqongopheleyo.

IiVithamini D zokuxhasa

Kubantu abaswele iivithamini, ukongezwa kunokunceda ukuthintela ukulahleka kwemisipha, amandla, ukuwa, kunye nokuqhubekeka kwe-hyperglycemia. Ukuguga kunokufezekiswa uqeqesho lwamandla, umthambo we-aerobic, ukutya okunempilo, kunye nokubeka iliso rhoqo kokwakheka komzimba.

Ukuguga okunempilo

Ukugcina impilo esemgangathweni kunye nokuguga ngendlela ebesifanele ukuba ngayo kunokwenzeka. Kuya kuba nzima ukugcina ilungile ukwakheka komzimba. Izihlunu zinexesha elinzima lokuvuselela / ukulungiswa kwaye zinokufumana i-sarcopenia kunye nokungondleki. Ayikokufumana umzimba ongenasiphako, kodwa malunga nokukwazi ukuthatha inxaxheba kwimisebenzi kunye nokugcina indlela yokuphila enempilo. Ukufezekisa ukomelela okusebenzayo ngokusebenzisa:

• Ukuqwalaselwa
• Uvavanyo lokutya
• Ukongezwa kokutya
• Kabini ngeveki uqeqesho lwamandla
• Kahlanu ngeveki ukomelela kwentliziyo

Akukaze kube kudala kakhulu ukuqala uhambo olusingise kwimpilo entle kunye nokuguga okunempilo.

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Iindlela zobuchule bobuthathaka beLifa-iZiko lokuQinisekisa uMandla

 

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UGqr Alex Jimenez's Iposti yeBlog

Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. * Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *