Sarkop\u00e9nia ozna\u010duje stratu svalovej hmoty, sily a funkcie nad r\u00e1mec be\u017en\u00e9ho tempa. Bez intervencie \u010dlovek str\u00e1ca v priemere 3 % a\u017e 8 % svojej svalovej hmoty za desa\u0165ro\u010die, pri\u010dom sa za\u010d\u00edna u\u017e od 30. roku \u017eivota \u2013 tento proces sa v\u00fdrazne zr\u00fdch\u013euje od 60. do 70. roku \u017eivota.<\/p>\n\n\n\n
Nedostatok fyzickej aktivity (ne\u010dinnos\u0165): Svaly sa riadia princ\u00edpom \u201epou\u017e\u00edvaj to alebo o to pr\u00edde\u0161\u201c. Pri ne\u010dinnosti alebo dlhodobom pokoji na l\u00f4\u017eku telo r\u00fdchlo odb\u00farava nevyu\u017eit\u00e9 svalov\u00e9 bielkoviny.<\/p>\n\n\n\n
Hormon\u00e1lne zmeny: S vekom sa zni\u017euje pr\u00edtomnos\u0165 anabolick\u00fdch (svalov budovate\u013esk\u00fdch) horm\u00f3nov, ako je testoster\u00f3n, estrog\u00e9n, DHEA a rastov\u00e9 horm\u00f3ny (GH\/IGF-1).<\/p>\n\n\n\n
Podv\u00fd\u017eiva a nedostatok bielkov\u00edn:
Nedostato\u010dn\u00fd pr\u00edjem bielkov\u00edn v starobe.<\/p>\n\n\n\n
Anabolick\u00e1 rezistencia: Star\u0161ie svaly potrebuj\u00fa na jedno jedlo viac bielkov\u00edn\/leuc\u00ednu ako mlad\u0161ie svaly, aby efekt\u00edvne stimulovali synt\u00e9zu svalov\u00fdch bielkov\u00edn.<\/p>\n\n\n\n
Chronick\u00e9 z\u00e1palov\u00e9 procesy (\u201ez\u00e1pal\u201c): Subklinick\u00fd, pretrv\u00e1vaj\u00faci z\u00e1pal v starobe zvy\u0161uje proz\u00e1palov\u00e9 cytok\u00edny (napr. TNF-\u03b1, IL-6), ktor\u00e9 ur\u00fdch\u013euj\u00fa stratu svalovej hmoty.<\/p>\n\n\n\n
Strata motorick\u00fdch jednotiek: S vekom doch\u00e1dza k strate motorick\u00fdch neur\u00f3nov v mieche, \u010do vedie najm\u00e4 k strate r\u00fdchlych a siln\u00fdch svalov\u00fdch vl\u00e1kien typu II.<\/p>\n\n\n\n
Mitochondri\u00e1lna dysfunkcia: \u201eHydrony\u201c svalov\u00fdch buniek pracuj\u00fa menej efekt\u00edvne a produkuj\u00fa viac vo\u013en\u00fdch radik\u00e1lov.<\/p>\n\n\n\n
Dobr\u00e1 spr\u00e1va: Sarkop\u00e9niu mo\u017eno spomali\u0165, zastavi\u0165 a do istej miery zvr\u00e1ti\u0165 v akomko\u013evek veku.<\/p>\n\n\n\n
A. Cielen\u00fd silov\u00fd tr\u00e9ning (progres\u00edvny silov\u00fd tr\u00e9ning)<\/p>\n\n\n\n
Naj\u00fa\u010dinnej\u0161\u00edm sp\u00f4sobom boja proti sarkop\u00e9nii je pravideln\u00fd silov\u00fd tr\u00e9ning.<\/p>\n\n\n\n
Frekvencia: 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne.<\/p>\n\n\n\n
Zameranie: Viack\u013abov\u00e9 cvi\u010denia (napr. drepy\/tlak nohami, veslovanie, tlak na hrudn\u00edk), ktor\u00e9 s\u00fa zameran\u00e9 na ve\u013ek\u00e9 svalov\u00e9 skupiny.<\/p>\n\n\n\n
Intenzita: Dostato\u010dne vysok\u00fd stimul (pribli\u017ene 60\u201380 % maxim\u00e1lnej sily \/ 8\u201312 opakovan\u00ed na s\u00e9riu).<\/p>\n\n\n\n
B. Optimalizovan\u00e1 v\u00fd\u017eiva a pr\u00edjem bielkov\u00edn<\/p>\n\n\n\n
Zv\u00fd\u0161en\u00e9 po\u017eiadavky na bielkoviny: Pre star\u0161\u00edch dospel\u00fdch sa odpor\u00fa\u010da 1,2 a\u017e 1,5 g bielkov\u00edn na kg telesnej hmotnosti denne (namiesto \u0161tandardn\u00e9ho odpor\u00fa\u010dania 0,8 g pre mlad\u0161\u00edch dospel\u00fdch).<\/p>\n\n\n\n
Distrib\u00facia a leuc\u00ednov\u00fd prah: Na dosiahnutie leuc\u00ednov\u00e9ho prahu (~3 g), ktor\u00fd stimuluje synt\u00e9zu svalov\u00fdch bielkov\u00edn, by sa malo na jedno jedlo konzumova\u0165 pribli\u017ene 25\u201335 g bielkov\u00edn.<\/p>\n\n\n\n
Kvalitn\u00e9 zdroje: Chud\u00e9 m\u00e4so, ryby, vajcia, tvaroh, strukoviny, s\u00f3ja alebo srv\u00e1tkov\u00fd prote\u00edn.<\/p>\n\n\n\n
C. Cielen\u00e1 suplement\u00e1cia<\/p>\n\n\n\n
Vitam\u00edn D: Nedostatok priamo zhor\u0161uje silu a zvy\u0161uje riziko p\u00e1dov. Optimaliz\u00e1cia hlad\u00edn vitam\u00ednu D (800 \u2013 2 000 IU\/de\u0148, v z\u00e1vislosti od hladiny v krvi) podporuje funkciu svalov.<\/p>\n\n\n\n
Kreat\u00edn monohydr\u00e1t: (3 \u2013 5 g denne) V kombin\u00e1cii s tr\u00e9ningom s odporom m\u00f4\u017ee u star\u0161\u00edch dospel\u00fdch zlep\u0161i\u0165 svalov\u00fa hmotu, silu a kognit\u00edvne funkcie.<\/p>\n\n\n\n
Omega-3 mastn\u00e9 kyseliny: Maj\u00fa protiz\u00e1palov\u00e9 \u00fa\u010dinky a m\u00f4\u017eu zlep\u0161i\u0165 svalov\u00fa anabolick\u00fa citlivos\u0165.<\/p>\n\n\n\n
Preh\u013ead: Pr\u00ed\u010dina vs. Opatrenie<\/p>\n\n\n\n
Pr\u00ed\u010dina Protiopatrenie Cie\u013e<\/p>\n\n\n\n
Nedostatok cvi\u010denia Progres\u00edvny silov\u00fd tr\u00e9ning (2 \u2013 3x\/t\u00fd\u017ede\u0148) Aktiv\u00e1cia synt\u00e9zy, udr\u017eiavanie vl\u00e1kien typu II<\/p>\n\n\n\n
Anabolick\u00e1 rezistencia 1,2 \u2013 1,5 g bielkov\u00edn\/kg de\u0148 (25 \u2013 35 g \/ jedlo) Prekro\u010denie leuc\u00ednov\u00e9ho prahu<\/p>\n\n\n\n
Neuromuskul\u00e1rny rozpad Cvi\u010denia na exploz\u00edvnu silu a koordin\u00e1ciu Udr\u017eiavanie motorick\u00fdch jednotiek<\/p>\n\n\n\n
Z\u00e1pal \/ Nedostatok mikro\u017eiv\u00edn Vitam\u00edn D, omega-3, vyv\u00e1\u017een\u00e1 strava Protiz\u00e1palov\u00e9 a svalov\u00e9 zdravie
Materi\u00e1l pripravila redakcia s vyu\u017eit\u00edm n\u00e1strojov umelej inteligencie. V\u0161etky inform\u00e1cie boli pred publikovan\u00edm skontrolovan\u00e9 a upraven\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sarkop\u00e9nia ozna\u010duje stratu svalovej hmoty, sily a funkcie nad r\u00e1mec be\u017en\u00e9ho tempa. Bez intervencie \u010dlovek str\u00e1ca v priemere 3 % a\u017e 8 % svojej svalovej hmoty za desa\u0165ro\u010die, pri\u010dom sa […]<\/p>\n","protected":false},"author":2,"featured_media":4341,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-4340","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recept"],"_links":{"self":[{"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=\/wp\/v2\/posts\/4340"}],"collection":[{"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4340"}],"version-history":[{"count":1,"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=\/wp\/v2\/posts\/4340\/revisions"}],"predecessor-version":[{"id":4342,"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=\/wp\/v2\/posts\/4340\/revisions\/4342"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=\/wp\/v2\/media\/4341"}],"wp:attachment":[{"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4340"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4340"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sk-babickinerady.top\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}