保健 - 第97期 - page 59

ਖ਼ᕚઞ॰
59
౤̈dԪ૶ஐͣe ڥ ऄა࿁ཫԣˇЄसՈϞࠠ ࠅ ᄆ
࠽ fɓԬ޼Ӻᜑͪdɹ؂ऄਿაd˴ ࠅ Ϟ˕ᗡऄਿ
აdԋऄ㺸ᶶഃdतй݊ڥऄა(leucine) dΪ̴̙ஷ
ཀዧ ݺ mTOR€ɓ၇ஐͣዧ㺛ձ eIF€ᔕᙇৎ֐Ϊ
ɿ௄ࢰ ڮ ආஐͣሯΥϓfՉΥϓঐɢˢՉ̴ऄਿ
ა ߒ৷ࠅ10 ࠴fϤ̮dᒔ̙ҵՓஐͣሯٙʱ༆f
˜ɷږ ᗭ൯ϼԸᆰd™வ̩༑݊˜ϼϋ೯၅™Ⴍ ج
̤ٙɓ฽၌fԫྼɪdϼϋɛ˄ אߛ ˄ᆰேʔ݊
၅fतй݊ԟ၇ʔ຅ٙᆰԒd࿁ϼϋɛ೓ՉϞ࢔f
੬੬̙˸޶Ցdϼɛᜊᆰʘ ܝ d߉್ɓ㰦ष€Էν
ف٬ ɨԸఱۭəfவ݊Ϊ މ शषձ ڗ ಂ ٶ ґˇ
ਗdԴЄЂ ݴ ̰Ͼ᜗ࠠಯჀdϾ᜗ࠠၾᐄቮً ر ί
ݔ ɓ೻ܓ ɪd˾ ڌ əɛ᜗࿁शषٙ ת Ҥঐɢfᐄቮ
ʔԄၾеޥ ɢЭɨ݊৷ܓ ޴ᗫٙf
ቇᙧቇඎٙ༶ਗ
࿁ɓ໊༶ਗٙ৷Κषɛdʔ݊ʔ ࠅ ༶ਗədϾ݊̀
඲ ࠅ Ϟतࣿٙ༶ਗᅼόd˼ ࡁ ც ࠅ ٙ݊຾ཀ஝ྌண
ࠇ ٙeቇᙧeቇඎeܵʘ˸ ܩ ٙ༶ਗf஝ ܛ ٙ˴ਗ
ό༶ਗdν੭ः༶ਗձҤ ڜ ༶ਗѩ̙ᄣ̋ЄЂஐͣ
ձጟࡡٙᎷ௪d̋஺৶ᎥЄٙА૰ృᐑၾ˾ᑽdᄣ
̋৶ᎥЄ ߗ ɢ€ܸٙ݊ЄЂίၪܵϗᐵࣛ ה ঐܵᚃ
͜ɢٙࣛග א ˀልϣᅰeЄЂሯeඎ੶ ܓ e ݓ ழ
ܓ fу৷کᙧࣛd༶ਗɓᅵ̙˸౤ʺ͛ ݺ ɪٙІ˴
Бਗঐɢdಯˇൻ ࡀ ၾ̰ঐdᜑഹಯˇːА၍शष
ٙϥɳଟf
Ϟ༸݊d˜ɛϼၺ΋ϼ™dவ༑̙ʔ৿fϼɛٙจ
̮ෆ࢔dৰə˂Өeԓ၆ഃdഒɽεᅰ݊ൻࡀ fତ
ί࿁ϼɛٙᚐଣɪd੬੬ މ əʔᜫ˼ ࡁ ൻࡀ dఱᘉ
षɛεሽഹdˇԐਗfШՉ ؈ܝ̙ঐఱ੽Ϥɓٶ ʔ
ৎd؈ܝఘ໬l޶Ըd࿁׵ϼɛБਗঐɢٙ౤ʺd
݊εჿٙࠠࠅ f
ਖ਼࢕ٙܔ ᙄ
2013 ϋ 6 ˜d͟ʕ਷ᐄቮኪึ˴፬ٙ˜ʕ਷ϼᙧʷ
ၾ਄ੰ৷ࢤሞእ™ίɪऎ̜කfߘᗫ ءϼϋˇЄ
स™ٙሞእɪdਖ਼࢕ ࡁ ఱνОਂλ৶ᎥЄٙڭ ਄d
ཫԣˇЄसٙ೯͛d౤̈ə˸ɨܔᙄf
ɓe ڭ ᗇɧ᎛ࠅϞቇඎஐͣሯd޼Ӻᜑͪdӊ˚ஐ
ͣሯʱৣ̻ፅdঐϞࣖዧ೯৶ᎥЄٙ͛ ڗ ᆑ
ɢdబўᎴሯஐͣሯٙ࠮ي ϞᆰЂᗳe௡Ђe
̲Ⴁۜഃf
ɚe ቇඎ໾̂ၪ͛९ Dd൳Ը൳εٙ޼Ӻᜑͪ໾̂
ၪ͛९DՈϞҷഛϼϋ৶ᎥЄሯඎձ̌ঐٙЪ
͜f
ɧe ಯˇ᎑࿒͛ݺ ˙όdਂՑ˜ঐ१ʔѬdঐԐʔ
१d™ΥଣආБᒦ๪f
̬e ڭ ൛Υቇٙঐඎᙲɝf
Skeletal Muscle & Health
Sarcopenia is the loss of skeletal (voluntary) muscle mass up to 30% with “grip index <30 in males, <20 in females; a walking speed
of <0.8 m/sec. Sarcopenia results from senility, deficiencies of protein and energy diets or inflammatory diseases, organ damage,
prolonged bed-ridden state, inadequate or no exercises, etc. The mechanism is complex: could be related to increased “tumor
necrosis factor”, interleukin-6, leptin, myostatin and decreased adiponectin, interleukin-15: all subject to further research. Prolonged
bed rest without exercises leads to loss of muscle mass and weight loss: to some extent, linked to immunity. Aerobic and resistance
exercises increase muscle protein and glycogen reserve; enhance circulation and metabolism of skeletal muscles: enhance endurance
for sustained contraction and repetitive actions; improve their quality, intensity and softness. Exercises help the elderly regain self-
mobility, reduce falls and death rates of cardiovascular diseases. A sedentary life is your worst enemy: never confine to bed in order
to avoid falls! Take adequate protein, energy and vitamin D; avoid prolonged sitting: if you can stand, don’t sit; if you can walk, don’t
stand!