{"id":3037,"date":"2026-01-20T14:08:15","date_gmt":"2026-01-20T14:08:15","guid":{"rendered":"https:\/\/fakt24.biz.ua\/?p=3037"},"modified":"2026-01-20T14:08:15","modified_gmt":"2026-01-20T14:08:15","slug":"sarkopenie-priciny-ubytku-svalove-hmoty-a-jak-znovu-ziskat-silu","status":"publish","type":"post","link":"https:\/\/fakt24.biz.ua\/?p=3037","title":{"rendered":"Sarkopenie: P\u0159\u00ed\u010diny \u00fabytku svalov\u00e9 hmoty a jak znovu z\u00edskat s\u00edlu."},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Zjist\u011bte, co je sarkopenie, pro\u010d zp\u016fsobuje \u00fabytek svalov\u00e9 hmoty a jak j\u00ed p\u0159edch\u00e1zet pomoc\u00ed jednoduch\u00fdch n\u00e1vyk\u016f.<\/h2>\n\n\n\n<p>V\u0161imli jste si, \u017ee ch\u016fze do schod\u016f se stala obt\u00ed\u017en\u011bj\u0161\u00ed, \u017ee no\u0161en\u00ed n\u00e1kupn\u00edch ta\u0161ek se zd\u00e1 t\u011b\u017e\u0161\u00ed nebo \u017ee u\u017e nem\u00e1te energii na p\u00e9\u010di o zahradu?<\/p>\n\n\n\n<p>P\u0159esn\u011b tak, nem\u016f\u017eete za v\u0161echno vinit v\u011bk. \u010casto jsou tyto sign\u00e1ly varov\u00e1n\u00edm sval\u016f, kter\u00e9 si \u017e\u00e1daj\u00ed o v\u011bt\u0161\u00ed pozornost.<\/p>\n\n\n\n<p>Pravdou je, \u017ee existuje jev zvan\u00fd sarkopenie \u2013 nen\u00e1padn\u00fd, ale st\u00e1le \u010dast\u011bj\u0161\u00ed po 50. roce v\u011bku \u2013 kter\u00fd lze zpomalit, a dokonce mu p\u0159edej\u00edt, jednoduch\u00fdmi ka\u017edodenn\u00edmi \u010dinnostmi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Co p\u0159esn\u011b je sarkopenie?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.astucesantemag.com\/wp-content\/uploads\/39632216.webp\" alt=\"\"\/><\/figure>\n\n\n\n<p>Navzdory podivn\u00e9mu n\u00e1zvu je probl\u00e9m docela re\u00e1ln\u00fd: sarkopenie je postupn\u00e1 ztr\u00e1ta svalov\u00e9 hmoty a s\u00edly.<\/p>\n\n\n\n<p>Nen\u00ed to \u201ep\u0159irozen\u00e1 sou\u010d\u00e1st st\u00e1rnut\u00ed\u201c, jak si mnoho lid\u00ed mysl\u00ed, ale sp\u00ed\u0161e stav uznan\u00fd medic\u00ednou, kter\u00fd ovliv\u0148uje rovnov\u00e1hu, hladinu energie a dokonce i metabolismus.<\/p>\n\n\n\n<p>P\u0159\u00edznaky sahaj\u00ed od slabosti a \u00fanavy a\u017e po zv\u00fd\u0161en\u00e9 riziko p\u00e1d\u016f a zlomenin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d se to d\u011bje?<\/h2>\n\n\n\n<p>\u00dabytek svalov\u00e9 hmoty za\u010d\u00edn\u00e1 brzy, kolem 30. roku v\u011bku, ale zrychluje se po 60. roce v\u011bku. Mezi hlavn\u00ed p\u0159isp\u00edvaj\u00edc\u00ed faktory pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>P\u0159irozen\u00e9 st\u00e1rnut\u00ed:<\/strong>\u00a0hormony spojen\u00e9 s \u00fabytkem svalov\u00e9 hmoty, regenerace je pomalej\u0161\u00ed a vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin se zhor\u0161uje.<\/li>\n\n\n\n<li><strong>Sedav\u00fd \u017eivotn\u00ed styl:<\/strong>\u00a0p\u0159\u00edli\u0161 mnoho \u010dasu sezen\u00edm, vynech\u00e1v\u00e1n\u00ed j\u00eddel, konzumace p\u0159\u00edli\u0161 mal\u00e9ho mno\u017estv\u00ed b\u00edlkovin a nedostatek vitam\u00ednu D jsou hlavn\u00edmi vin\u00edky.<\/li>\n\n\n\n<li><strong>Tich\u00e1 onemocn\u011bn\u00ed:<\/strong>\u00a0cukrovka, poruchy \u0161t\u00edtn\u00e9 \u017el\u00e1zy a chronick\u00fd z\u00e1n\u011bt mohou proces zhor\u0161it.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Jak rozpoznat prvn\u00ed p\u0159\u00edznaky<\/h2>\n\n\n\n<p>Nen\u00ed pot\u0159eba \u017e\u00e1dn\u00e9 sofistikovan\u00e9 vy\u0161et\u0159en\u00ed: sta\u010d\u00ed naslouchat sv\u00e9mu t\u011blu. Mezi b\u011b\u017en\u00e9 varovn\u00e9 sign\u00e1ly pat\u0159\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Obt\u00ed\u017ee s vst\u00e1v\u00e1n\u00edm ze \u017eidle bez hybnosti;<\/li>\n\n\n\n<li>Ch\u016fze po schodech, kter\u00e9 v\u00e1m vezmou dech, je rychlej\u0161\u00ed;<\/li>\n\n\n\n<li>stehna a pa\u017ee m\u00e9n\u011b pevn\u00e9;<\/li>\n\n\n\n<li>\u010cast\u00e9 klop\u00fdt\u00e1n\u00ed a ztr\u00e1ta rovnov\u00e1hy;<\/li>\n\n\n\n<li>Nadm\u011brn\u00e1 \u00fanava bez vysv\u011btlen\u00ed.<\/li>\n<\/ul>\n\n\n\n<p>Pokud jste se s t\u00edm ztoto\u017enili, je d\u016fle\u017eit\u00e9 si promluvit s l\u00e9ka\u0159em.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Jak chr\u00e1nit sv\u00e9 svaly ka\u017ed\u00fd den.<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Pohni se!<\/h3>\n\n\n\n<p>Nemus\u00edte se st\u00e1t sportovcem. Jednoduch\u00e9 cviky jako rychl\u00e1 ch\u016fze, ch\u016fze do schod\u016f, d\u0159epy nebo dokonce j\u00f3ga a pilates u\u017e d\u011blaj\u00ed rozd\u00edl. D\u016fle\u017eit\u00e9 je h\u00fdbat se ka\u017ed\u00fd den, i kdyby jen na deset minut.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Zam\u011b\u0159te se na b\u00edlkoviny.<\/h3>\n\n\n\n<p>Svaly prosp\u00edvaj\u00ed z b\u00edlkovin. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b byste m\u011bli konzumovat 1,2 a\u017e 1,5 gramu b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti denn\u011b. Dobrou volbou jsou vejce, ryby, \u010do\u010dka, s\u00fdr a jogurt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u017diviny, kter\u00e9 maj\u00ed vliv<\/h3>\n\n\n\n<p>Vitam\u00edn D, v\u00e1pn\u00edk a omega-3 mastn\u00e9 kyseliny jsou nezbytn\u00fdmi spojenci. Dodr\u017eujte dostatek tekutin a up\u0159ednost\u0148ujte skute\u010dn\u00e9 potraviny p\u0159ed ultrazpracovan\u00fdmi potravinami, rafinovan\u00fdm cukrem a nadm\u011brnou konzumac\u00ed alkoholu.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.astucesantemag.com\/wp-content\/uploads\/quelles-strategies-faire-face-obesite-sarcopenique-1200x675-1.jpg.webp\" alt=\"\"\/><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>\u26a1&nbsp;<strong>Zaj\u00edmav\u00fd fakt<\/strong>&nbsp;: studie ukazuj\u00ed, \u017ee i lid\u00e9 nad 70 let mohou nabrat svalovou hmotu zah\u00e1jen\u00edm silov\u00fdch cvi\u010den\u00ed, jako je nap\u0159\u00edklad tr\u00e9nink s lehk\u00fdmi \u010dinkami.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u010casto kladen\u00e9 ot\u00e1zky<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Co je sarkopenie?<\/h3>\n\n\n\n<p>Jedn\u00e1 se o postupnou ztr\u00e1tu svalov\u00e9 hmoty a s\u00edly, b\u011b\u017enou od 50 let v\u011bku, ale lze j\u00ed p\u0159edej\u00edt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je sarkopenie l\u00e9\u010diteln\u00e1?<\/h3>\n\n\n\n<p>Neexistuje \u017e\u00e1dn\u00fd \u201el\u00e9k\u201c, ale cvi\u010den\u00ed a spr\u00e1vn\u00e1 v\u00fd\u017eiva mohou zpomalit a dokonce zvr\u00e1tit \u00fabytek svalov\u00e9 hmoty.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kdo je nejv\u00edce ohro\u017een?<\/h3>\n\n\n\n<p>Sedav\u00ed lid\u00e9 s n\u00edzk\u00fdm p\u0159\u00edjmem b\u00edlkovin nebo chronick\u00fdmi onemocn\u011bn\u00edmi, jako je cukrovka.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co byste m\u011bli d\u011blat, kdy\u017e si v\u0161imnete p\u0159\u00edznak\u016f?<\/h3>\n\n\n\n<p>Prvn\u00edmi kroky jsou vyhled\u00e1n\u00ed l\u00e9ka\u0159sk\u00e9 pomoci, zah\u00e1jen\u00ed p\u0159izp\u016fsoben\u00fdch cvi\u010debn\u00edch program\u016f a \u00faprava j\u00eddeln\u00ed\u010dku.<\/p>\n","protected":false},"excerpt":{"rendered":"Zjist\u011bte, co je sarkopenie, pro\u010d zp\u016fsobuje \u00fabytek svalov\u00e9 hmoty a jak j\u00ed p\u0159edch\u00e1zet pomoc\u00ed jednoduch\u00fdch n\u00e1vyk\u016f. V\u0161imli jste si, \u017ee ch\u016fze do schod\u016f \n<a class=\"moretag\" href=\"https:\/\/fakt24.biz.ua\/?p=3037\"> [...]<\/a>","protected":false},"author":1,"featured_media":3038,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3037","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/3037","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3037"}],"version-history":[{"count":1,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/3037\/revisions"}],"predecessor-version":[{"id":3039,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/3037\/revisions\/3039"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/media\/3038"}],"wp:attachment":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3037"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3037"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3037"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}