Ngaba uvakalelwa kukuba njengoko ukhula, amalungu akho ayaphelelwa ngamandla kwaye awunawo amandla okugqiba imisebenzi yemihla ngemihla njengoko wawusenza ngaphambili? Ngaba ukufumanisa kunzima ukuhamba nje? Usenokulingeka ukuba ukugqale oku njengenxalenye eqhelekileyo yokwaluphala. Nangona kunjalo, ezi zinokuba ziimpawu zesifo esaziwa ngokuba yi-“Sarcopenia.” Masithathe umzuzwana sixoxe ngale nto, kuba yingxaki exhaphakileyo edla ngokungananzwa.
Yintoni iSarcopenia? Ngamafutshane...
Ngamazwi alula, iSarcopenia ibhekisa ekulahlekelweni kwemisipha, amandla, kunye nokusebenza okunxulumene nokwaluphala. Cinga ngemisipha yakho njengezitena ezisetyenziselwa ukwakha indlu; njengoko ixesha lihamba, ukuba ezo zitena ziqala ukudilika, yonke imigangatho yendlu iyawohloka. Le meko ichaphazela kakhulu abantu abadala. Ayisiyonto iqhelekileyo yokwaluphala nje kuphela. Inokuba nefuthe elikhulu kubomi bakho bemihla ngemihla, inciphise umgangatho wobomi bakho bonke, kwaye kwiimeko ezinzima, ikushiye uxhomekeke kwabanye ukuze bakuncede, ufuna unyango lwexesha elide.
Eyona nto ixhalabisa kakhulu kukuba iSarcopenia inyusa ubuthathaka bomzimba, nto leyo ekubeka emngciphekweni omkhulu wokuwa rhoqo kunye nokuqhekeka kwamathambo. Iziganeko ezinjalo zihlala zikhokelela esibhedlele ngokukhawuleza kunye notyando. Oku kunokubangela ezinye iingxaki , ezinokuthi ngamanye amaxesha zibe yingozi ebomini.
Kubalulekile ukuqaphela ukuba iSarcopenia inokuchaphazela nabantu abaneBody Mass Index (BMI) ephezulu—oko kuthetha ukuba nabo batyebe kakhulu banokuyifumana. Oku kwaziwa ngokuba yi-"sarcopenic obesity." Ukudibanisa ubunzima bomzimba obuninzi kunye nobunzima bemisipha obuncitshisiweyo kudala umngcipheko omkhulu weengxaki kunanoma yimiphi imeko yodwa.
Ngubani osengozini yokufumana iSarcopenia?
Le meko ixhaphake kakhulu kubantu abangaphezu kweminyaka engama-60 ubudala. Umngcipheko uyanda njengoko ukhula. Ichaphazela amadoda nabafazi. Nangona iziphumo zophando malunga nempembelelo kwiintlanga ezahlukeneyo zingacaci, le meko ixhaphake kakhulu kwabo banezifo ezingapheliyo.
Cinga ngommelwane, mhlawumbi indoda endala eyayisoloko ikhuthele ebutsheni bayo. Ngoku, eneminyaka engama-65 ubudala, ingathi, “Andinawo amandla okunyuka izinyuko njengoko bendisenza ngaphambili; nokuba ukuya evenkileni yasekuhlaleni kuvakala ngathi kunzima.” Lo mntu usenokuba unengxaki yeSarcopenia.
Kuqheleke kangakanani oku?
Izifundo malunga nokuxhaphaka kweSarcopenia ziyahluka, ikakhulu kuba abantu abaninzi abafumani nyango kwaye abafumani nyango. Nangona kunjalo, kuqikelelwa ukuba phakathi kwe-5% kunye ne-13% yabantu abaneminyaka engama-60 nangaphezulu banesifo esinjalo. Phakathi kwabo baneminyaka engaphezu kwama-80 ubudala, izinga linokunyuka kakhulu liye phakathi kwe-11% kunye ne-50%. Oku kuqinisekisa ukuba iSarcopenia ixhaphake kakhulu kunokuba uninzi lwabantu lucinga.
I-Sarcopenia ichaphazela njani umzimba wakho?
Izihlunu zakho zenziwe ngeefayibha zemisipha. KwiSarcopenia, inani kunye nobukhulu bezi fayibha buyancipha, nto leyo ekhokelela ekuwohlokeni kwemisipha, okubizwa ngokuba yi-"muscle atrophy" ngokwezonyango.
Njengoko sikhula, imizimba yethu idlula kwiinguqu ezininzi zomzimba ezibangela iSarcopenia. Umzekelo, amandla omzimba wakho okwenza iiproteni ezifunekayo ekukhuleni kwemisipha ayehla, nto leyo ebangela ukuba iiseli zemisipha zinciphe.
Ngaphezu koko, njengoko ukhula, ukuguquguquka kweehomoni ezifana ne-testosterone kunye nezinto zokukhula ezifana ne-Insulin-like Growth Factor-1 (IGF-1) zichaphazela kakubi imicu yemisipha yakho, zinegalelo ekuphuhlisweni kweSarcopenia.
Zithini iimpawu zeSarcopenia?
Uphawu oluphawulekayo kubuthathaka bemisipha. Ezinye iimpawu zingabandakanya:
- Ukuphelelwa ngamandla nokudinwa.
- Ubunzima bokwenza imisebenzi yemihla ngemihla . Ungafumanisa nokuba imisebenzi elula iyadinisa.
- Ukuhamba kancinci (isantya sokuhamba). Awusakwazi ukuhamba ngesantya obusihamba ngaphambili.
- Ubunzima bokunyuka izinyuko.
- Ukuncipha kwebhalansi okukhokelela ekuweni rhoqo.
- Ukuncipha komthamo wemisipha, nto leyo eyenza amalungu omzimba abonakale ebhityile.
Ukuba wena okanye umntu osele ekhulile niyaziqaphela ezi mpawu, kubalulekile ukubonana nogqirha.
Yintoni ebangela iSarcopenia?
Isizathu esiphambili kukwaluphala kwendalo. Uninzi lwethu luqala ukuncipha ubunzima bemisipha kunye namandla kancinci kancinci xa sineminyaka engama-30 okanye engama-40. Le nkqubo ikhawuleza kakhulu phakathi kweminyaka engama-65 nama-80. Nangona izinga lokulahlekelwa lihluka, kunokwenzeka ukuba umntu alahlekelwe ukuya kuthi ga kwi-8% yobunzima bemisipha ngeshumi leminyaka. Nangona wonke umntu elahlekelwa yimisipha ngokuhamba kwexesha, le nkqubo ikhawuleza kakhulu kwabo baneSarcopenia.
Ngaphandle kokwaluphala kwendalo, abaphandi bafumanise izinto ezininzi ezibangela umngcipheko kwiSarcopenia, kuquka:
- Ukungenzi mthambo, njengokuphila ubomi bokuhlala phantsi.
- Ukutyeba kakhulu .
- Izifo ezingapheliyo . Imizekelo ibandakanya iSifo esingapheliyo seMiphunga (i-COPD – iSifo esingapheliyo seMiphunga ), isifo sezintso , isifo seswekile ( iSifo seswekile ), umhlaza, kunye ne-HIV.
- Irheumatoid arthritis.
- Ukuxhathisa i-insulin.
- Ukwehla kwamanqanaba e-hormone.
- Ukungondleki kakuhle okanye ukungafumani iiproteni ngokwaneleyo.
- Ukungakwazi ukuguqula iproteni ibe ngamandla.
- Ukuncipha kwenani leeseli zemithambo-luvo ezithumela imiqondiso esuka engqondweni ukuya kwimisipha ukuze ziqalise intshukumo.
Ifunyanwa njani iSarcopenia?
Ugqirha wakho uza kukuxilonga aze akubuze ngeempawu zakho ukuze abone ukuba iSarcopenia inokwenzeka na. Ungacelwa ukuba ugcwalise iphepha lemibuzo le-SARC-F, isixhobo sokuzihlola esisetyenziselwa ukuvavanya imeko:
- S — Amandla
- A — Uncedo ngokuhamba
- R — Ukunyuka esitulweni
- C — Ukunyuka izinyuko
- F — Ukuwa
Into nganye inikwe amanqaku ukusuka ku-0 ukuya ku-2, kunye namanqaku aphezulu ayi-10. Amanqaku angama-4 nangaphezulu kwisikali se-SARC-F abonisa ukuba kufuneka uvavanyo olongezelelweyo lweklinikhi.
Zeziphi iimvavanyo zokuxilonga ezisetyenziselwa iSarcopenia?
Akukho vavanyo lunye lokuxilonga iSarcopenia. Ugqirha wakho unokuyalela indibaniselwano yovavanyo ukuqinisekisa imeko kunye nokufumanisa ubukhali bayo.
Uvavanyo lokuqina kwemisipha:
- Uvavanyo lokubamba ngesandla: Amandla akho okubamba sisalathisi esithembekileyo samandla akho emisipha emzimbeni wakho wonke.
- Uvavanyo lokuma kwesitulo: Oku kulinganisa amandla ezihlunu zemilenze yakho, ingakumbi amathanga. Sibona ukuba zingaphi izihlandlo onokuma ngazo esihlalweni uze uhlale phantsi kwimizuzwana engama-30 ngaphandle kokusebenzisa izandla zakho ukuxhasa.
- Uvavanyo lwesantya sokuhamba: Silinganisa ixesha elithathayo ukuze uhambe iimitha ezi-4 (malunga neenyawo ezili-13) ngesantya sakho esiqhelekileyo.
- Ibhetri Emfutshane Yokusebenza Ngomzimba (SPPB): Oku kuquka imisebenzi emithathu eqingqiweyo: uvavanyo lwesitulo, uvavanyo lokulinganisela kwakho ngelixa umi, kunye novavanyo lwesantya sokuhamba.
- Uvavanyo olukhawulezileyo noluhambayo (TUG): Silinganisa ixesha elithathayo ukuba ume esitulweni, uhambe iimitha ezi-3 (malunga neenyawo ezili-10), ujike, ubuye umva, uze uhlale phantsi kwakhona.
Uvavanyo lokulinganisa ubunzima bemisipha:
- I-Dual-energy X-ray absorptiometry (i-DEXA okanye i-DXA): Oku kusebenzisa i-X-ray beams enamandla aphantsi ukulinganisa ngokuchanekileyo ubunzima bemisipha yakho, ubunzima bamafutha, kunye nobunzima bamathambo.
- Uhlalutyo lwe-Bioelectric impedance (BIA): Olu vavanyo lufikeleleka lula kwaye lunokufikeleleka kune-DEXA scan. Lubala amafutha omzimba wakho xa kuthelekiswa nobunzima bomzimba wakho obungenamafutha.
Iphathwa njani iSarcopenia?
I-Sarcopenia ilawulwa ikakhulu ngokutshintsha indlela yokuphila . Olu tshintsho lunokunceda ukulawula imeko kwaye, kwiimeko ezininzi, lutshintshe kancinci ukulahleka kwemisipha.
- Umsebenzi womzimba: Ugqirha wakho usenokucebisa uqeqesho lokuqina olusekelwe kukumelana okuqhubekayo . Olu qheliselo lwenzelwe ukwakha amandla akho kunye nokubuyisela umva ukulahleka kwemisipha, njengokuphakamisa iintsimbi kancinci okanye uqeqesho lwebhendi yokumelana.
- Ukutya okunempilo: Kunye nokuzilolonga rhoqo, ukutya okunempilo kubalulekile ukunciphisa impembelelo yeSarcopenia. Kubaluleke kakhulu ukuqinisekisa ukuba ufumana iproteni eyaneleyo ngokutya kwakho okanye izongezo zokutya.
Ngaba kukho amayeza eSarcopenia?
Abaphandi okwangoku baphanda ukuba ingaba izongezo zehomoni zinokunceda na ukwandisa ubunzima bemisipha. Nangona kunjalo, okwangoku, akukho mayeza avunyiweyo yi-FDA (Food and Drug Administration) ngokukodwa ukunyanga iSarcopenia.
Ngaba iSarcopenia ingathintelwa?
Ngenxa yokuba le meko iyinxalenye yenkqubo yendalo yokwaluphala, isenokungathintelwa ngokupheleleyo. Nangona kunjalo, ungathatha amanyathelo okucothisa ukuqhubela phambili kwayo kakhulu:
- Ukukhetha ukutya okunempilo: Gcina ukutya okunempilo okutyebileyo kwiproteni esemgangathweni ophezulu . Zama ukufaka iigram ezingama-20 ukuya kuma-35 zeproteni kwisidlo ngasinye.
- Ukuzilolonga: Yamkela indlela yokuphila esebenzayo equka uqeqesho oluqhelekileyo lokuxhathisa .
- Ukuhlolwa rhoqo kwezonyango: Bona ugqirha wakho rhoqo . Ukuba ubona naluphi na utshintsho kwimpilo yakho, yabelana ngalo nomboneleli wakho wezempilo ngokukhawuleza.
Kuza kwenzeka ntoni ukuba ndineSarcopenia?
Imeko yeSarcopenia ixhomekeke kakhulu kwiminyaka yakho, njengoko imeko inokuba mandundu ngokuhamba kwexesha. Ikwachatshazelwa yimpilo yakho iyonke kunye nendlela ophila ngayo.
Le meko ingayichaphazela kakhulu umgangatho wobomi bakho. Nangona kunjalo, unokuhlala uguqula iziphumo zayo ngokutshintsha indlela yokuphila. Ngokwahlukileyo koko, ukuba ezi nguqu zicetyiswayo azilandelwa, esi sifo sinokuqhubeka sisenza izihlunu zakho zibe buthathaka. Ekuhambeni kwexesha, oku kunokukhokelela ekulahlekelweni kukuzimela kunye nesidingo sokhathalelo olupheleleyo.
Ngaba iSarcopenia ithathwa njengesifo?
Ngowama-2016, iZiko loLawulo nokuThintela izifo (i-CDC) lanika le meko ikhowudi ye-ICD-10, ichaza ngokusemthethweni iSarcopenia njengesifo esahlukileyo. Eli yayilinyathelo elibalulekileyo phambili, njengoko lenze oogqirha bakwazi ukubhala ngokusesikweni baze baxele ngemeko leyo. Olu hlu luphucule amazinga okuxilonga kunye nonyango ngelixa lunceda abaphandi ukuba baqokelele idatha ebalulekileyo yokwahlula iSarcopenia kwezinye izifo ezinxulumene nemisipha.
Yintoni umahluko phakathi kweSarcopenia kunye nokuwohloka kwemisipha?
I-Sarcopenia ngokuyintloko luhlobo lokuwohloka kwemisipha , kodwa ichaphazela ngokukodwa abantu abadala abalupheleyo. Ukuwohloka kwemisipha kubhekisa ekulahlekelweni ngokubanzi kwezicubu zemisipha. Nangona zombini zibandakanya ukunciphisa imisipha, iinkqubo ezisisiseko zahlukile. I-Sarcopenia ibonakaliswa kukuncipha kobukhulu kunye nobuninzi beefiber zemisipha. Kwi-muscle atrophy ngokubanzi, ubungakanani befiber buyancipha, kodwa ubungakanani beefiber buhlala bufana.
Wonke umntu ufumana ukuncipha kwemisipha ethile njengoko ekhula. Nangona kunjalo, kwiSarcopenia, oku kulahlekelwa kwenzeka ngokukhawuleza kakhulu. Iindaba ezimnandi zezokuba kukho iindlela ezisebenzayo zokunyanga le meko kunye nokuguqula impembelelo yayo.
Umyalezo wokugqibela ovela eNirogi Lanka
Ukuba unengxaki yobuthathaka bemisipha, ukuziva udiniwe emzimbeni, okanye naziphi na ezinye iimpawu zeSarcopenia, nceda udibane nogqirha wakho. Banokukunika uxilongo oluchanekileyo kwaye benze isicwangciso sonyango esilungiselelwe wena ukukunceda ulawule ukulahleka kwemisipha kwaye uphucule umgangatho wobomi bakho.
Khumbula, nangona singenakuyekisa ukwaluphala, singayinciphisa kakhulu impembelelo yezifo ezifana neSarcopenia ngokugcina indlela yokuphila enempilo , equka ukutya okunempilo kunye nokuzilolonga rhoqo. Nyamekela umzimba wakho, kwaye ugcine iliso kwimpilo-ntle yabantu abadala obathandayo.
I-Sarcopenia, Ubuthathaka bemisipha, Ukwaluphala, Ukuncipha kwemisipha, Ukuzilolonga, iiproteni
