{"id":119906,"date":"2026-11-01T04:26:38","date_gmt":"2026-11-01T03:26:38","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=119906"},"modified":"2026-11-01T04:26:38","modified_gmt":"2026-11-01T03:26:38","slug":"ticha-hrozba-sarkopenie-ubytek-svalu-po-padesatce-vas-muze-pripravit-o-samostatnost-co-s-tim","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2026\/11\/01\/ticha-hrozba-sarkopenie-ubytek-svalu-po-padesatce-vas-muze-pripravit-o-samostatnost-co-s-tim\/","title":{"rendered":"Tich\u00e1 hrozba sarkopenie: \u00dabytek sval\u016f po pades\u00e1tce v\u00e1s m\u016f\u017ee p\u0159ipravit o samostatnost. Co s t\u00edm?"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p><strong><span dir=\"auto\">Je\u0161t\u011b p\u0159ed p\u00e1r lety jste bez probl\u00e9m\u016f vy\u0161li po schodech, odnesli t\u011b\u017ek\u00fd n\u00e1kup nebo vstali z k\u0159esla bez pomoci rukou. Dnes v\u00e1m tyt\u00e9\u017e \u010dinnosti d\u00e1vaj\u00ed zabrat. Mo\u017en\u00e1 to p\u0159ipisujete v\u011bku, ale za postupn\u00fdm sl\u00e1bnut\u00edm sval\u016f se m\u016f\u017ee skr\u00fdvat sarkopenie.<\/span><\/strong><\/p>\n<p><span dir=\"auto\">Tento nen\u00e1padn\u00fd probl\u00e9m, kter\u00fd podle n\u011bkter\u00fdch odhad\u016f postihuje a\u017e 22 % lid\u00ed nad 65 let, zvy\u0161uje riziko p\u00e1d\u016f, zlomenin i ztr\u00e1ty samostatnosti. Postupn\u011b toti\u017e oslabuje pohyblivost, rovnov\u00e1hu a schopnost zvl\u00e1dat b\u011b\u017en\u00e9 \u010dinnosti.<\/span><\/p>\n<p><span dir=\"auto\">\u00dabytek sval\u016f v\u0161ak lze zpomalit a jejich s\u00edlu lze zlep\u0161ovat i ve vy\u0161\u0161\u00edm v\u011bku. Rozs\u00e1hl\u00fd v\u011bdeck\u00fd p\u0159ehled publikovan\u00fd v roce 2026 v \u010dasopise <\/span><em><span dir=\"auto\">The Journal of Nutrition<\/span><\/em><span dir=\"auto\"> , kter\u00fd vyhodnotil 248 studi\u00ed, uk\u00e1zal, kter\u00e9 v\u00fd\u017eivov\u00e9 strategie p\u0159in\u00e1\u0161ej\u00ed nejp\u0159esv\u011bd\u010div\u011bj\u0161\u00ed v\u00fdsledky.<\/span><\/p>\n<h2><span dir=\"auto\">Jak pozn\u00e1te, \u017ee ztr\u00e1c\u00edte svaly?<\/span><\/h2>\n<p><span dir=\"auto\">Sarkopenie se rozv\u00edj\u00ed postupn\u011b a jej\u00ed prvn\u00ed p\u0159\u00edznaky snadno p\u0159ehl\u00e9dnete. Nemus\u00edte p\u0159itom v\u00fdrazn\u011b zhubnout. Svaly mohou ub\u00fdvat i \u010dlov\u011bku, jeho\u017e hmotnost z\u016fst\u00e1v\u00e1 stejn\u00e1, nebo\u0165 \u010d\u00e1st svalov\u00e9 hmoty postupn\u011b nahrazuje tuk.<\/span><\/p>\n<p><span dir=\"auto\">Mezi typick\u00e9 varovn\u00e9 sign\u00e1ly pat\u0159\u00ed:<\/span><\/p>\n<ul>\n<li><span dir=\"auto\">T\u011b\u017e\u0161\u00ed vst\u00e1v\u00e1n\u00ed ze \u017eidle bez pomoci rukou.<\/span><\/li>\n<li><span dir=\"auto\">Pomalej\u0161\u00ed ch\u016fze a v\u011bt\u0161\u00ed n\u00e1maha p\u0159i ch\u016fzi po schodech.<\/span><\/li>\n<li><span dir=\"auto\">Slab\u0161\u00ed stisk ruky a probl\u00e9my s no\u0161en\u00edm n\u00e1kup\u016f.<\/span><\/li>\n<li><span dir=\"auto\">\u010cast\u011bj\u0161\u00ed zakop\u00e1v\u00e1n\u00ed, nejistota p\u0159i ch\u016fzi nebo zhor\u0161en\u00e1 rovnov\u00e1ha.<\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\">Jednoduch\u00fdm orienta\u010dn\u00edm testem je zkusit p\u011btkr\u00e1t za sebou vst\u00e1t ze \u017eidle a znovu si sednout bez pomoci rukou. Pokud v\u00e1m to trv\u00e1 v\u00edce ne\u017e 15 vte\u0159in, m\u016f\u017ee to upozor\u0148ovat na sn\u00ed\u017eenou svalovou v\u00fdkonnost.<\/span><\/p>\n<p><span dir=\"auto\">Test v\u0161ak s\u00e1m o sob\u011b diagn\u00f3zu neur\u010duje. P\u0159i p\u0159etrv\u00e1vaj\u00edc\u00edch obt\u00ed\u017e\u00edch je vhodn\u00e9 odborn\u00e9 vy\u0161et\u0159en\u00ed.<\/span><\/p>\n<h2><span dir=\"auto\">B\u00edlkoviny: Z\u00e1klad zachov\u00e1n\u00ed svalov\u00e9 hmoty<\/span><\/h2>\n<p><span dir=\"auto\">S p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem t\u011blo reaguje na p\u0159ijat\u00e9 b\u00edlkoviny slab\u011bji ne\u017e v ml\u00e1d\u00ed. Svaly proto pot\u0159ebuj\u00ed dostate\u010dn\u00fd p\u0159\u00edsun kvalitn\u00edch b\u00edlkovin, aby se dok\u00e1zaly obnovovat a udr\u017eovat svoji s\u00edlu.<\/span><\/p>\n<p><span dir=\"auto\">Odborn\u00edci doporu\u010duj\u00ed zdrav\u00fdm lidem po pades\u00e1tce p\u0159ibli\u017en\u011b <\/span><strong><span dir=\"auto\">1 a\u017e 1,2 gramu b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti denn\u011b<\/span><\/strong><span dir=\"auto\"> . Pro \u010dlov\u011bka v\u00e1\u017e\u00edc\u00edho 70 kilogram\u016f to p\u0159edstavuje 70 a\u017e 84 gram\u016f.<\/span><\/p>\n<p><span dir=\"auto\">U n\u011bkter\u00fdch onemocn\u011bn\u00ed nebo podv\u00fd\u017eivy mohou b\u00fdt po\u017eadavky vy\u0161\u0161\u00ed. Naopak p\u0159i z\u00e1va\u017en\u00e9m po\u0161kozen\u00ed ledvin je t\u0159eba p\u0159\u00edjem upravit podle doporu\u010den\u00ed l\u00e9ka\u0159e.<\/span><\/p>\n<p><span dir=\"auto\">Z\u00e1le\u017e\u00ed tak\u00e9 na rozlo\u017een\u00ed b\u00edlkovin b\u011bhem dne. Praktick\u00fdm c\u00edlem je p\u0159ibli\u017en\u011b 25 a\u017e 35 gram\u016f v ka\u017ed\u00e9m hlavn\u00edm j\u00eddle, podle t\u011blesn\u00e9 hmotnosti a celkov\u00e9 pot\u0159eby.<\/span><\/p>\n<p><span dir=\"auto\">D\u016fle\u017eit\u00fd je zejm\u00e9na <\/span><strong><span dir=\"auto\">leucin<\/span><\/strong><span dir=\"auto\"> , aminokyselina, kter\u00e1 pom\u00e1h\u00e1 aktivovat tvorbu svalov\u00fdch b\u00edlkovin. Najdeme ji ve vejc\u00edch, ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch, mase, ryb\u00e1ch i s\u00f3ji.<\/span><\/p>\n<p><span dir=\"auto\">Nejlep\u0161\u00ed v\u00fdsledky p\u0159in\u00e1\u0161\u00ed spojen\u00ed dostate\u010dn\u00e9ho p\u0159\u00edjmu b\u00edlkovin s pravideln\u00fdm posilov\u00e1n\u00edm. V\u00fd\u017eiva dod\u00e1v\u00e1 sval\u016fm stavebn\u00ed materi\u00e1l, zat\u00edmco cvi\u010den\u00ed je podn\u011bcuje k r\u016fstu a obnov\u011b.<\/span><\/p>\n<h2><span dir=\"auto\">Silov\u00fd tr\u00e9nink: Bez n\u011bj to nep\u016fjde<\/span><\/h2>\n<p><span dir=\"auto\">Svaly pot\u0159ebuj\u00ed pravidelnou z\u00e1t\u011b\u017e. Pokud je nepou\u017e\u00edv\u00e1me, postupn\u011b sl\u00e1bnou, a to i p\u0159i kvalitn\u00ed strav\u011b.<\/span><\/p>\n<p><span dir=\"auto\">Silov\u00fd tr\u00e9nink pat\u0159\u00ed mezi nej\u00fa\u010dinn\u011bj\u0161\u00ed zp\u016fsoby, jak zpomalit sarkopenii a zlep\u0161it svalovou s\u00edlu. Nemus\u00edte p\u0159itom chodit do posilovny ani zvedat t\u011b\u017ek\u00e9 \u010dinky. I jednoduch\u00e1 cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou nebo odporovou gumou dok\u00e1\u017e\u00ed sval\u016fm poskytnout pot\u0159ebn\u00fd podn\u011bt.<\/span><\/p>\n<p><strong><span dir=\"auto\">Jak za\u010d\u00edt?<\/span><\/strong><span dir=\"auto\"> Dvakr\u00e1t a\u017e t\u0159ikr\u00e1t t\u00fddn\u011b vyzkou\u0161ejte tyto cviky:<\/span><\/p>\n<ul>\n<li><strong><span dir=\"auto\">Vst\u00e1v\u00e1n\u00ed ze \u017eidle:<\/span><\/strong><span dir=\"auto\"> Sedn\u011bte si a opakovan\u011b vst\u00e1vejte, ide\u00e1ln\u011b bez pomoci rukou. Za\u010dn\u011bte 8 a\u017e 10 opakov\u00e1n\u00edmi.<\/span><\/li>\n<li><strong><span dir=\"auto\">V\u00fdpony na \u0161pi\u010dky:<\/span><\/strong><span dir=\"auto\"> P\u0159i opo\u0159e o \u017eidli se pomalu zvedejte na \u0161pi\u010dky a vracejte zp\u011bt. Opakujte 10 a\u017e 15kr\u00e1t.<\/span><\/li>\n<li><strong><span dir=\"auto\">Cvi\u010den\u00ed s odporovou gumou:<\/span><\/strong><span dir=\"auto\"> Procvi\u010dujte svaly rukou, ramen a zad, nap\u0159\u00edklad p\u0159itahov\u00e1n\u00edm gumy k t\u011blu.<\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\">Za\u010dn\u011bte jednou s\u00e9ri\u00ed a postupn\u011b p\u0159id\u00e1vejte dal\u0161\u00ed opakov\u00e1n\u00ed nebo m\u00edrn\u011b zvy\u0161ujte z\u00e1t\u011b\u017e. M\u00e1te-li v\u00fdrazn\u011b zhor\u0161enou rovnov\u00e1hu \u010di pohyblivost, vhodn\u00e9 cviky v\u00e1m pom\u016f\u017ee vybrat fyzioterapeut.<\/span><\/p>\n<p><span dir=\"auto\">Ji\u017e po n\u011bkolika t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed si m\u016f\u017eete v\u0161imnout, \u017ee sn\u00e1ze vst\u00e1v\u00e1te, jist\u011bji chod\u00edte a zvl\u00e1d\u00e1te b\u011b\u017en\u00e9 \u010dinnosti s men\u0161\u00ed n\u00e1mahou.<\/span><\/p>\n<h2><span dir=\"auto\">Vitamin D: \u010casto p\u0159ehl\u00ed\u017een\u00fd spojenec<\/span><\/h2>\n<p><span dir=\"auto\">Vitamin D je d\u016fle\u017eit\u00fd nejen pro kosti, ale tak\u00e9 pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed sval\u016f. Pod\u00edl\u00ed se na procesech, kter\u00e9 ovliv\u0148uj\u00ed svalovou \u010dinnost, a jeho nedostatek se poj\u00ed se svalovou slabost\u00ed, hor\u0161\u00ed pohyblivost\u00ed a vy\u0161\u0161\u00edm rizikem p\u00e1d\u016f.<\/span><\/p>\n<p><span dir=\"auto\">U star\u0161\u00edch lid\u00ed je nedostatek vitam\u00ednu D pom\u011brn\u011b \u010dast\u00fd. S p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem toti\u017e poko\u017eka vytv\u00e1\u0159\u00ed p\u0159i p\u016fsoben\u00ed slune\u010dn\u00edho z\u00e1\u0159en\u00ed m\u00e9n\u011b vitam\u00ednu D. Situaci zhor\u0161uje i pobyt p\u0159ev\u00e1\u017en\u011b v interi\u00e9ru, zejm\u00e9na b\u011bhem zimn\u00edch m\u011bs\u00edc\u016f.<\/span><\/p>\n<p><span dir=\"auto\">V\u011bdeck\u00fd p\u0159ehled z roku 2026 za\u0159adil vitam\u00edn D mezi \u017eiviny, u nich\u017e v\u00fdzkumy opakovan\u011b zaznamen\u00e1valy p\u0159\u00edzniv\u00e9 v\u00fdsledky v souvislosti se svalov\u00fdm zdrav\u00edm. P\u0159\u00edzniv\u00e9 \u00fa\u010dinky se objevovaly tak\u00e9 ve studi\u00edch zkoumaj\u00edc\u00edch d\u00e1vky <\/span><strong><span dir=\"auto\">od 800 IU (20 mikrogram\u016f) denn\u011b<\/span><\/strong><span dir=\"auto\"> .<\/span><\/p>\n<p><span dir=\"auto\">Zvl\u00e1\u0161tn\u00ed v\u00fdznam m\u00e1 odstran\u011bn\u00ed jeho nedostatku, kter\u00fd se poj\u00ed se svalovou slabost\u00ed a zhor\u0161enou pohyblivost\u00ed.<\/span><\/p>\n<p><span dir=\"auto\">Z potravin jej z\u00edsk\u00e1v\u00e1me p\u0159edev\u0161\u00edm z tu\u010dn\u00fdch ryb, vaje\u010dn\u00fdch \u017eloutk\u016f a obohacen\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f. V\u00fdznamn\u00fdm zdrojem je i slune\u010dn\u00ed z\u00e1\u0159en\u00ed, ale v na\u0161ich zem\u011bpisn\u00fdch \u0161\u00ed\u0159k\u00e1ch b\u011bhem zimy \u010dasto nesta\u010d\u00ed k jeho dostate\u010dn\u00e9 tvorb\u011b.<\/span><\/p>\n<p><span dir=\"auto\">P\u0159i podez\u0159en\u00ed na nedostatek je vhodn\u00e9 poradit se s l\u00e9ka\u0159em o vy\u0161et\u0159en\u00ed hladiny <\/span><a href=\"https:\/\/www.badatel.net\/kluc-k-elegantnemu-starnutiu-slnko-dodava-vitamin-d-zvysuje-oxid-dusnaty-a-zachovava-telomery\/\"><span dir=\"auto\">vitam\u00ednu D<\/span><\/a><span dir=\"auto\"> a p\u0159\u00edpadn\u00e9m dopl\u0148ov\u00e1n\u00ed. Jeho dostate\u010dn\u00e1 hladina pom\u00e1h\u00e1 udr\u017eovat spr\u00e1vnou svalovou funkci a podporuje celkov\u00e9 zdrav\u00ed pohybov\u00e9ho apar\u00e1tu.<\/span><\/p>\n<h2><span dir=\"auto\">St\u0159edomo\u0159sk\u00e1 strava: V\u00edce ne\u017e jen b\u00edlkoviny<\/span><\/h2>\n<p><span dir=\"auto\">Svaly nepot\u0159ebuj\u00ed pouze b\u00edlkoviny. Jejich zdrav\u00ed z\u00e1vis\u00ed tak\u00e9 na dostate\u010dn\u00e9m p\u0159\u00edsunu vitam\u00edn\u016f, miner\u00e1l\u016f, zdrav\u00fdch tuk\u016f a dal\u0161\u00edch l\u00e1tek, kter\u00e9 pom\u00e1haj\u00ed chr\u00e1nit bu\u0148ky p\u0159ed po\u0161kozen\u00edm.<\/span><\/p>\n<p><span dir=\"auto\">Pr\u00e1v\u011b proto v\u011bdci v\u011bnuj\u00ed st\u00e1le v\u011bt\u0161\u00ed pozornost st\u0159edomo\u0159sk\u00e9 strav\u011b. Je zalo\u017eena na zelenin\u011b, ovoci, celozrnn\u00fdch obilovin\u00e1ch, lu\u0161t\u011bnin\u00e1ch, o\u0159ech\u00e1ch, olivov\u00e9m oleji a pravideln\u00e9 konzumaci ryb.<\/span><\/p>\n<p><span dir=\"auto\">Pozorovac\u00ed studie spojuj\u00ed tento zp\u016fsob stravov\u00e1n\u00ed s lep\u0161\u00edm zachov\u00e1n\u00edm svalov\u00e9 hmoty a ni\u017e\u0161\u00edm v\u00fdskytem sarkopenie.<\/span><\/p>\n<p><span dir=\"auto\">Svou roli hraj\u00ed i omega-3 mastn\u00e9 kyseliny z tu\u010dn\u00fdch ryb, kter\u00e9 se pod\u00edlej\u00ed na regulaci z\u00e1n\u011btliv\u00fdch proces\u016f v organismu. Zelenina a ovoce zase dod\u00e1vaj\u00ed antioxidanty v\u010detn\u011b betakarotenu, kter\u00e9 chr\u00e1n\u00ed bu\u0148ky p\u0159ed oxida\u010dn\u00edm stresem.<\/span><\/p>\n<p><span dir=\"auto\">V\u00fdhodou st\u0159edomo\u0159sk\u00e9 stravy je jej\u00ed pestrost. Poskytuje t\u011blu \u0161irokou \u0161k\u00e1lu \u017eivin pot\u0159ebn\u00fdch pro svaly, c\u00e9vy i celkov\u00e9 zdrav\u00ed. Z\u00e1rove\u0148 je v\u0161ak t\u0159eba db\u00e1t na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin.<\/span><\/p>\n<h2><span dir=\"auto\">P\u0159evezm\u011bte kontrolu nad zdrav\u00edm sv\u00fdch sval\u016f<\/span><\/h2>\n<p><span dir=\"auto\">Ztr\u00e1ta svalov\u00e9 s\u00edly nemus\u00ed b\u00fdt osudem, se kter\u00fdm se ve vy\u0161\u0161\u00edm v\u011bku je t\u0159eba sm\u00ed\u0159it. I po sedmdes\u00e1tce \u010di osmdes\u00e1tce dok\u00e1\u017e\u00ed svaly zes\u00edlit, pokud dostanou spr\u00e1vnou v\u00fd\u017eivu a pravidelnou z\u00e1t\u011b\u017e.<\/span><\/p>\n<p><span dir=\"auto\">D\u016fle\u017eit\u00e9 je neza\u010d\u00edt teprve tehdy, kdy\u017e \u010dlov\u011bk nedok\u00e1\u017ee bez pomoci vst\u00e1t ze \u017eidle. Ka\u017ed\u00fd rok, b\u011bhem kter\u00e9ho si udr\u017e\u00edte svalovou s\u00edlu, znamen\u00e1 v\u011bt\u0161\u00ed svobodu pohybu, samostatnost a \u0161anci p\u0159e\u017e\u00edt st\u00e1\u0159\u00ed podle vlastn\u00edch p\u0159edstav.<\/span><\/p>\n<p><span dir=\"auto\">Autor Willow Tohi, Zdroj: <\/span><a href=\"https:\/\/www.naturalnews.com\/2026-10-28-sarcopenia-why-muscle-loss-demands-immediate-action.html?utm_source=naturalnews.com&amp;utm_medium=website&amp;utm_campaign=nn-category-health-cat&amp;utm_content=nn-posts-category-health-cat\" target=\"_blank\" rel=\"noopener\"><span dir=\"auto\">naturalnews.com<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Je\u0161t\u011b p\u0159ed p\u00e1r lety jste bez probl\u00e9m\u016f vy\u0161li po schodech, odnesli t\u011b\u017ek\u00fd n\u00e1kup nebo vstali&#8230;<\/p>\n","protected":false},"author":2,"featured_media":119907,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[11954,8256,21],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/119906"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=119906"}],"version-history":[{"count":0,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/119906\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/119907"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=119906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=119906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=119906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}