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Home > Nā Ola Ola > Sarcopenia: E ʻike pehea e hiki ai i ke bodybuilding ke kōkua i ka pale a me ka mālama ʻana.

Sarcopenia: E ʻike pehea e hiki ai i ke bodybuilding ke kōkua i ka pale a me ka mālama ʻana.

E ʻike pehea nā hoa aloha ʻo Bodybuilding a me Good Food i ka pale a me ka mālama ʻana iā Sarcopenia i ka poʻe ʻelemākule.

kino-kōkua-hakakā-sarcopenia

I ka hōʻea ʻana i kekahi mau makahiki, maʻamau ma hope o ka makahiki 40, hoʻomaka mākou i kahi hana i kapa ʻia karikopa, ka mea e loaʻa ai nā hopena maikaʻi ʻole i ke olakino, ka ikaika a me ka aesthetics. ʻO kēia kaʻina hana he "hana kūlohelohe" o ke kino, e hiki mai ana i nā mea āpau, akā hiki ke hoʻopau ʻia, pale ʻia a mālama ʻia.

ʻO wai ka mea ʻike ʻole i ke kauka e koi nei i ka poʻe ʻelemākule e hoʻomau i ka hana ma ka hele ʻana no nā hele wāwae, nā hana wai a i ʻole kekahi ʻano gym. Hana pololei ʻia kēia e kōkua i ka pale ʻana i ka maʻi a kōkua me ka mālama ʻana i ka sarcopenia, kahi pilikia e pili ana i nā ʻelemākule āpau (akā ʻaʻole ka ʻelemākule wale nō.

Kino i ka hakakā me Sarcopenia

Akā ma hope o nā mea āpau, ʻike ʻoe he aha ka sarcopenia? ʻIke ʻoe i ka mea e hiki ai ke kumu a he aha nā mea ʻino o ka loaʻa ʻana o nā kiʻekiʻe o ka sarcopenia? Ma mua o kēlā, hiki anei ke hōʻemi iā ia a lilo i nul? A pehea e hiki ai i ke bodybuilding ke kōkua me kēia? No ka loaʻa ʻana o ka pane i kēia a me nā nīnau ʻē aʻe, e hele hou mākou me kekahi mau kumu kūpono e pili ana i kēia huaʻōlelo.

He aha ka sarcopenia?

ʻO ka mea mua, he mea nui e wehewehe mākou he aha ka sarcopenia: ʻO ke kumu, ʻo ia ʻo ia ka nalo ʻana o ka nui o nā mākala me ka hoʻonui ʻana o ka momona o ke kino i ka manawa like ma muli o ka manawa. Akā pehea e hana ai kēia?

ʻIke mākou i ka mālama ʻana o nā homone i ko mākou kino a kuleana lākou i nā hōʻailona i loko o ia mea, me nā mea e pili ana i ka hoʻohana ʻana o ka ikehu mai nā kumuwaiwai, e like me ka nui o nā mākala (hiki ke wāwahi ʻia e hana i ka ikehu, a me nā momona o ke kino). Huli i waho, aia kekahi mau hōmona e hōʻailona i ka haʻihaʻi ʻana o nā mākala a me nā hōmona e hoʻonui ai i ka anabolism mākala. Pēlā, ʻike ʻole ʻia, nā hormones anabolic (ʻo kahi laʻana, testosterone) makemake e hōʻemi nui i kā lākou hana a me ka huna i nā makahiki. ʻO ka hopena o kēia ka hoʻomaka ʻana o nā pae e hōʻino i nā pae momona (i nā kāne a me nā wahine). Pēlā pū me kēia, hāʻule hoʻi nā pae metabolic a, me kēia, lilo i mea paʻakikī ke puhi i ka momona a, i ka manawa like, maʻalahi ka mālama ʻana.

Kaʻina hana Sarcopenia

O ʻO ka hopena o kēia mau mea āpau ka hoʻemi ʻana i nā pae o ka mākala a me ka hoʻonui ʻana o ka momona o ke kino, ke ʻimi nei i kēlā me kēia kanaka e ʻimi i nā ala e hōʻemi ai i kēia ʻoiaʻiʻo, ʻoiai mākou e ʻike nei i ka nalo ʻana o ka nui o nā mākala i nā pilikia e like me ka nāwaliwali ʻana o ke kino, e pili pū ana me ka hoʻomohala ʻia ʻana o nā maʻi metabolic, kino a me nā ʻōnaehana. A ʻaʻole hoihoi ka momona o ke kino e hoʻonui ʻia, ʻaʻole wale no nā kumu aesthetic wale nō, akā no ka mea he kumu ia no nā pilikia olakino.

Kū pinepine ʻo Sarcopenia ma hope o ka makahiki 40, kahi e emi ai ka nui o nā hormona anabolic. No laila, ʻo ia ma kēia manawa he mea nui e hoʻomaʻamaʻa i ka hoʻomaʻamaʻa kaumaha a, ʻoi aku ma mua o kēlā, inā ʻoe e ʻeleu ke hiki i kēia makahiki makahiki, hiki iā ʻoe ke loaʻa nā hopena a pale iā ʻoe iho i kahi ala i ʻoi aku ka maikaʻi. ʻO ia ke kumu no kēia kumu e paipai ʻia ka hoʻomaʻamaʻa hoʻoikaika kino mai ka wā ʻōpio a ʻaʻole wale ma hope o ka oʻo ʻana.

Kū kekahi ʻo Sarcopenia ma muli o nā kumu kūwaho, a i ʻole nā ​​kumu e hoʻohuli i kā mākou metabolism, e like me ka ʻai maikaʻi ʻole, ke koʻikoʻi, ka ʻole o ka hiamoe (a i ʻole lawa ka hiamoe), ka puhipaka, hoʻohana lāʻau ʻana, a me nā mea ʻē aʻe.

Ke ʻike nei i ke ʻano o ka sarcopenia, e maʻalahi ka hoʻomaopopo ʻana pehea e hiki ai iā mākou ke lawe i nā hopena iā ia.

Ka pale a me ka mālama ʻana i ka sarcopenia

A laila maopopo iā mākou ka ʻAʻole hiki ke pale ʻia ka sarcopenia, ke kamaʻilio paʻakikī ʻana, akā hiki ke hoʻēmi ʻia i kahi ala koʻikoʻi nui loa ma o nā loli i kā mākou maʻamau o ke ola holoʻokoʻa. No laila, eia nā mea nui e pono ai e hoʻoponopono:

Hoʻoikaika kino (ʻoi loa ka hoʻomaʻamaʻa kaumaha)

He mea nui nā hoʻoikaika kino no ke kino o ke kanaka, a he mea nui ia i kēia lā ua ʻike ʻo WHO (hui olakino honua) i ka hana ʻole a me ka nohona sedentary ma ke ʻano he maʻi, a me nā maʻi e ʻoi aku ka make ma mua o ka momona.

Pono nā hana kino āpau i ke kino, akā ke hiki i ka pale a / a i ʻole ka mālama ʻana i ka sarcopenia ʻo ka hoʻomaʻamaʻa kaupaona ka haʻuki i loaʻa ka mana maikaʻi loa.. Loaʻa kēia i ka ʻoiaʻiʻo, i ka hoʻohui o ka hoʻoulu ʻana i ka hoʻonui o ka nui o ka momona, kōkua pū ka hoʻomaʻamaʻa kaumaha i ke kuni ʻana i ka momona o ke kino ma muli o nā loli hormonal maikaʻi (hoʻonui ʻia ka testosterone, hoʻonui ʻia GH, hoʻonui i nā IGF a me nā mea like). He mea hoihoi nō hoʻi kēia mau hoʻololi hormonal, no ka mea hoʻonui lākou i nā kumu pane o ka insulin (hoʻemi i nā manawa o ke kūpaʻa ʻana o ka insulin a ʻoi aku ka nui o ka momona o ke kino), a me nā mea ʻē aʻe.

ʻO ka hoʻomaʻamaʻa kaumaha ke kuleana no ka pale kaulike ʻana i kēia nalo maoli o ka nui o nā mākala: E noʻonoʻo e lilo ana kou kino i ka nui muscle i kēlā me kēia makahiki ma hope o 40 mau makahiki. No laila, e noʻonoʻo i ka hoʻomaʻamaʻa ʻana i ke kaupaona i kumu e hoʻoulu ʻia ai nā mīkini (ʻoi loa ka protein synthes) ʻAe, ʻoi aku paha ka paʻakikī o ka hoʻonui nui ʻana i ka nui o nā mākala, ʻoiai ʻoe i nā kaʻina hana palena ʻole no kēia, akā i ka loaʻa ʻana o ka nui o nā mākala, kaulike ʻoe i kēia nalo a hoʻokele e hoʻonui i kou kino a me kou olakino.

Hoʻomaʻamaʻa mākua i ke bodybuilding

ʻAʻole hiki iā mākou ke hōʻole i ka hoʻokūkū ʻana, no ka nalo ʻana o ka nui o nā mākala, aia kekahi nalowale o ka ikaika kino. Hoʻomaʻamaʻa ʻana i ke kaupaona, ma muli o nā ʻano neurological a me nā muscular, ālai i kēia nalo ʻana o ka ikaika, no ka mea, he mea nui ka ikaika i kā mākou hiki i loko a i waho o nā hoʻoikaika kino. A me ka ikaika, hoʻoneʻe pū kekahi i ka sarcopenia, a he mea pono hoʻi e hōʻemi iā ia me ka hoʻomaʻamaʻa ʻana i ke kaupaona, no ka laʻana.

He mea nui e kuhi, no kēlā me kēia kanaka e makemake e hoʻonui i ka nui o nā mākala, pono ka hoʻomaʻamaʻa coherent, e pili ana i kēlā me kēia pono a me nā pane o kēlā me kēia. Hiki i kēia hoʻomaʻamaʻa ke ukali i nā laina ka nui o ka noʻonoʻo a, ʻoi aku ka nui ma mua o ke koho ʻana i nā lula ke koho nei i nā mea kūpono iā ʻoe.

Os nā hana isometric a me isokinetic ua hōʻike ʻia he maikaʻi loa i ka mālama ʻana i ka sarcopenia.

ʻO ka meaʻai no ka pale a me ka mālama ʻana i ka sarcopenia

A aia nō ka ʻai pono ma nā pou o ka poʻe makemake e pale, a mālama paha, i ka sarcopenia. ʻO ka maʻamau, ʻaʻohe lula kikoʻī e like me ka mea e kūpono ai i kēlā me kēia pono o kēlā me kēia, keu hoʻi inā (a manaʻoʻiʻo mākou e hoʻomaʻamaʻa ana ʻo ia i nā hana kino.

Inā sarcopenia ka hopena o ka catabolism muscle me ka hoʻonui ʻana o ka momona o ke kino, pono mākou e hoʻohana i nā ʻano i hiki ke hōʻemi i kēia. No laila, e noʻonoʻo e pili ana i ka lawe ʻana o ka protein maikaʻi ma ka liʻiliʻi 1,8-2g / kg o ke kiʻekiʻe o ke olaola (ʻiʻo keʻokeʻo, ʻiʻo ʻulaʻula, iʻa, hua manu, waiū) me kahi puʻuwai maikaʻi o nā macronutrients ʻē aʻe (nā huʻihāhi a me nā lipids) pono ia. Eia naʻe, ʻaʻole ia e maikaʻi inā pili ʻoe i nā protein inā ʻaʻole kaulike maikaʻi ʻia me ke koena o ka papaʻai, me nā micronutrients he cofactors pono no nā hana āpau i kū i ke kino o ke kanaka.

Nā meaʻai i ka hakakā me Sarcopenia

Eia kekahi, pono e hoʻomaopopo pehea e ʻai pono ai i nā kāhūhū. ʻO kēia no ka mea hiki i ka sarcopenia ke hopena i ka nui o ke kūpaʻa ʻana o ka insulin, hoʻonui i ka hoʻomohala ʻana o nā maʻi metabolic, a pēlā aku. No laila ʻo ka hoʻoliʻiliʻi o ka lawe ʻana i ka ʻaihue āpau loa, ʻo ia hoʻi nā huakalaka maʻalahi, hoihoi paha. Naʻe, ka mea e pau hilinai ma kou kanaka'aiaola pono a pono e pololei wale ia.

ʻO ka hope, he mea nui e haʻi i kēlā aia kekahi mau meaola i hōʻike ʻia e hōʻemi i nā pae sarcopenia.. I waena o lākou, hiki ke haʻi ʻia ka mea hanaai ole ia, Omega 3, kiniki, makanekiuma, ZMA a me ka wikamina D3. Loaʻa i kēia mau meaola nā hopena hormonal a me / a i ʻole nā ​​hopena ma nā ʻiwi iwi e hōʻike pono i ka pale a / a i ʻole ka mālama ʻana i ka sarcopenia. Nui a hewahewa nā papahana i hiki ke lawe ʻia no ka ʻai ʻana o kēia mau meaola.

Aia kekahi mau meaola i loko o nā meaʻai e loaʻa pū i nā hopena pale ʻelemakule, e like me nā meaʻai waiwai antioxidant (ka mea e pale aku ai i ka hōʻino ʻana o ka pūnaewele a me ka make) a nā mea kōkua kūpilikiʻi, e like me curcumins.

pani hone

Pinepine, i ka hoʻohui ʻana i nā kumu maʻalahi e pili ana i nā ʻano nohona, aia kekahi mau hanana physiological e koi ai i ka ukali olakino. ʻO ka maʻamau, ʻo kēia nā deficit hormonal maoli i hopena ʻia mai ke kaʻina ʻelemakule e alakaʻi ai i ka sarcopenia.

ʻO kahi laʻana, ʻike mākou i ka mālama ʻana o nā kāne i kā lākou pae testosterone i nā makahiki i hala, akā ʻaʻole hiki i kēia hoʻoliʻiliʻi ke lawa koke ka hopena maikaʻi ʻole i ko lākou olakino. Inā ia, pono ka loiloi ʻoihana a me ka hoʻohana ʻana o ka hoʻoliʻiliʻi hormone. Pēlā nō ia no nā wahine, kūpono me kā lākou mau hormoni, ʻoiaʻiʻo.

ʻIke ia ʻaʻole hiki iā mākou ke huikau i ke ola o ka pono no ka hoʻoliʻiliʻi hormone me ka ʻoiaʻiʻo maʻalahi makemake mākou i nā mea āpau e hana ma muli o ke komo ʻana o nā homone. Hoʻohana wale ʻia lākou i nā hihia kikoʻī.

Eia naʻe,

He hana ka Sarcopenia mai ka ʻelemakule, akā hiki ke hana ʻia i kēlā me kēia kanaka i ka wā ʻōpio. ʻO ke kumu o ka hoʻololi ʻana i nāʻiʻo o ke kino e ka momona o ke kino, e pili ana i nā mea e pili ana i ke olakino, ola (a me kona maikaʻi) a me nā hana i nā hana kino a me ka hoʻomohala ʻana i nā mea hoihoi i ka nohona.

Eia nō naʻe, me ka hiki ʻole ke hōʻalo ʻia, ka hiki ke hoʻoliʻiliʻi nui i ke kaʻina sarcopenia, e hoʻowahāwahā nei i nā pae o ia. No kēia, pono e ʻike i nā pilikia, a he physiological paha ia a pono e mālama ʻia e ke kauka, a me / a i ʻole pili i nā ʻano nohona, a ma kahi o ka mākaʻi loea e koi ai i kahi loli maoli i kou nohona.

Weight aʻo Ua hōʻike ia e ka ikaika loa adjuvant ka wā e hele mai i ka pale a me / ai ana sarcopenia. Eia naʻe, pono e pili mau me ka protocol dietary maikaʻi a me nā ʻano olakino.

No laila, ma hope o kekahi mau ʻōlelo aʻoaʻo a me ka nānā ʻana i nā kiko o ka mea nui e lilo ai i mea nui i ka kūleʻa ʻana i ka sarcopenia.

Hoʻomaʻamaʻa maikaʻi!

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Sarcopenia: E ʻike pehea e hiki ai i ke bodybuilding ke kōkua i ka pale a me ka mālama ʻana.

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lanakila no ka manuahi kahi puke E me 20 mau ʻano hoʻomoana.

E kau i kāu leka uila ma kahi ʻē aʻe a loaʻa i kahi e-puke me nā ʻano 20 no ka Muscle Gain a me Fat Loss.

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