保健 - 第97期 - page 58

58
ൢᓙމ ˇЄसfɓ͇ЄЂඎಯˇ30%ࣛdਗ਼̈ତЄЂ
̌ঐٙᜊʷfৰЄඎ̮dɰ ࠅ ਞϽЄɢձЄঐf಻
֛Єɢ̙˸޶౥ɢd಻֛Єঐ ۆ ̙޶Ԑ༩ٙ஺ܓ f
߰Ӳ׌౥ɢٙ ࠽Э׵ 30 dɾ׌Э׵20 iԐ༩஺ܓ ν
ӊ߆Э׵0.8ʮˉdఱһ ءࠅจˇЄसٙπίf
Ϟኪ٫Ⴉ މ dˇЄस݊ϼϋ ࡈ ᜗ٙεࠠᜊʷ̋ה࠱
ˏৎٙj1/ ϋᙧிϓٙЄЂग़຾ଡ଼ᔌᜊʷd̋ɪ޴ᗫ
ዧ९νຘɬ९e͛ ڗ ዧ९ٙಯˇf࡙ɳdᇞ୐᜗̌
ঐମ੬i2/ᐄቮ޴ᗫٙᜊʷd˴ ࠅ ͟׵ஐͣሯձঐ
ඎٙᙲ՟ʔԑ א іϗʔԄd̋ɪ໑ ߞ༸ʿ͜ᖹഃਪ
ᕚi3/޴ᗫशषிϓٙ೯ ف eኜ֜ฦෆeٶ ґഃi
4/ݺ ਗඎಯˇޟЇʔݺ ਗிϓٙЄЂݴ̰f
͟׵৶Ꭵᜄၪ€ˈ˸ŘۨЄᜄၪ މ ˴᜗ጐձᅰඎ
ಯˇdֻֻึ̈ତЄɢɨࠥdഐᇕଡ଼ᔌձইٴ ٙᄣ
εfˏৎসϼसd̰̘Іͭ͛ ݺ ঐɢdইٴ ᐼඎձ
໖௅ই ٴ ᄣ̋dආϾˏৎЄЂlzٙ೯ف ձইٴ აٙ
ऍᆗf
ˇЄस̈ତவԬᜊʷٙዚՓ ܘ ልᕏd֠͊ҁΌ
ғ૶fШϞ޼Ӻజ༸၈d̙ঐၾ໕ᆯᕸϥΪɿ -
ƹ(TNF- ƹ ) eͣʧ९-6e(IL-6) eᆰ९(leptin)eЄЂ
͛ڗ ҵՓ९(myostatin) ᄣ৷d˸ʿইᑌ९(adiponectin)
ձͣʧ९ -15(I L-15) ٙಯˇϞᗫfה ˸Ϟ޼Ӻ٫౤
̈d̥ ࠅ ҵՓə˜ЄЂ͛ ڗ ҵՓ९™ٙᄣ৷dఱ̙
˸ᄣ̋৶ᎥЄЂඎdԨҷഛ໧ൃጟ˾ᑽdϞлҷഛ
ˇЄ׌٭ߛसf
骨骼肌的保健
࿁׵ˇЄसٙʍཫdҷഛጯ࠮ஐͣሯᐄቮձ̋੶Ҥ
ڜ ༶ਗd݊ͦ ۃ ൛ኽɪ௰ٜટϞࣖٙஈଣ˙όfீ
ཀ༰৷ඎٙஐͣሯ໾̂ၾ຾ཀண ࠇ ٙ༶ਗ̙݊˸Ҫ
ЄЂٙɢඎᄣ̋ৎԸٙf
໾̂৷ඎஐͣሯ
ϼϋɛʔ၍݊͛ष א ̻˚ቮ͛ேᏐආ࠮ɓԬబўஐ
ͣሯٙ࠮ ي dνЂᗳeஐe̲eԌᗳഃ˸ᄣ̋ஐͣ
ሯٙᙲ՟fጯ࠮ஐͣሯٙᙲɝd޶Ըdӊ˂ӊʮ˘
᜗ࠠࠇ dආ࠮0.8 д (0.8g/Kg/d) Ч˷ʔԑ˸ཫԣϼ
ϋɛˇЄसd˸ᄣЇ1.0~1.3g/Kg/d މ Գfጯ࠮ஐͣ
ሯٙ˜ሯ™࿁ཫԣˇЄसˢ˜ඎ™һ̋ࠠࠅ fϞɛ
「肌，不可失」
ί͍੬ઋ رɨd৶Ꭵ
Єٙ ݴ ̰ၾ৶ᎥЄٙ
͛ϓ݊ၪܵഹɓ၇ਗ
࿒̻ٙፅf৶ᎥЄٙ
͛ϓɓ͇ʔঐ໾ԑՉ
ݴ ̰d ۆ ึிϓʔԄ
ٙ ؈ܝ dᘌࠠࣛఱึ
̈ତˇЄसfΪϤdॆ݊˜Єdʔ̙̰f™
ЄЂ͛ϓၾ ݴ̰̻ٙፅ
ᎇഹϋᙧٙᄣ ڗ dЄЂึʔᓙٙ ݴ ̰d͍ ה ፗ
˜ʬɤͯɧϓdɞɤͯɓ̒™fᎇഹЄЂٙ ݴ ̰d
Ͼ̌ঐ͵஼Ӊಯৗfஷ੬ί 25~50 ๋ಂගdЄЂඎ
޴࿁ᖢ֛f 50๋˸ ܝ dɛٙ৶ᎥЄඎ̻ѩӊϋಯ
ˇ 1%~2%i 60 ๋˸ɪϼϋɛ࿔׌ЄЂ̰ͯП ߒࠇ
30%i 80๋˸ɪމߒ50%f຅ЄЂඎಯˇ30%ࣛdਗ਼
ᅂᚤЄЂ͍ٙ੬̌ঐf
ৰə͍੬ϼʷึԴЄЂٙ ݴ ̰ᄣε̮d ݔ Ԭशषً
࿒ɰึ̋஺ЄЂٙ ݴ ̰dνঈࢥ९ٙҤ׌ၾ࿔׌೯
ف ࣛdึ̋஺ঐ͛ϓ৶ᎥЄЂٙ฀୚ߤ ϥɳf
ࡡԸd͍੬৶ᎥЄ ੬ڐڝ ၳණഹ ܘ ε၈މ ˜ሊ݋୚
ߤ ™ٙ৶ᎥЄ฀୚ ߤ d̴ࡁ ݊͛ϓ৶ᎥЄٙԸ๕f
ϓϋ࡬Ԫਗ ي வԬ฀୚ ߤ ՈϞڗ ࣛගڭ ܵ᎑˟ً࿒
ٙঐɢ˸ʿც ࠅ Ύ͛ࣛਂ̈ˀᏐٙঐɢfসϼࣛd
৶ᎥЄ୚ ߤ ሯձඎٙฦ̰ၾவԬሊ݋୚ ߤ ٙΎ͛ঐ
ɢٙఄ̰ϞᗫfϞɛ೯ତdவ݊͟׵ɓ ࡈ ᅺႦٙ໕
ᆯҵՓஐͣ p16INK4aٙ ༺ڌ˥̻ᄣ̋ߧהf
ЄЂٙሯձඎfЄЂٙ˜ඎ™ܸ݊ԒɪϞεˇЄ
ЂdЄЂٙ˜ሯ™ ۆ ܸ݊ЄЂϞεˇɢඎfЄЂٙ
ሯձЄЂٙඎίɽ௅ʱٙࣛ ࡉ ̻݊БٙfЄЂඎˇ
ٙɛdЄɢɰᜊࢨfЄЂٙሯˀ݈ίɢඎٙ ڌ ତ
ɪfͦۃ ಻֛̬ٮЄЂٙඎd௰λٙʈՈ݊ᕐঐඎ X
Έіϗᄃf
ˇЄस
৶ᎥЄ͟׵͛ϓၾ ݴ ̰̻ፅ̰ሜdኬ ߧ ЄЂඎٙͯ
̰၈މ ˇЄस(sarcopenia) f຅̬৶ٮᎥЄඎ(kg)ၾԒ
৷ (m)ˢ ࠽ Э׵͍੬ڡ ϋਞ๫̻ѩ࠽ 2SD˸ɪdу̙
正常 萎縮
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