[Health Channel/Comprehensive Report] Nutritionist Zeng Jianming said on the Facebook fan page "Eat Right Nutrition Institute | Jianming Nutritionist" that many people think that sarcopenia is something that only worries people in their 70s and 80s while lying in bed. But the latest Asian medical standards have sounded the alarm: 50 to 64 years old are officially included in the warning.
Zeng Jianming said that with the same grip strength of 30 kilograms, the 70-year-old grandpa said he had passed the test; at the age of 55, your muscles are actually "showing red lights." Zeng Jianming reminds that muscles are your "body pension". I didn’t feel comfortable squandering money when I was young. If I withdraw money faster than I deposit it when I’m 50 years old, what if I want to make up the money and get on the bus when I’m 70 years old? The interest rate is so high that you won’t be able to save it back. Compare your age to see if there is any deficit in muscle deposits.
Please read on...
50 to 64 years old (mature warning period)
●Grip strength passing line: Men need to reach 34 kg, women need to reach 20 kg.
●Skeletal muscle index (SMI): 7.6 for men and 5.7 for women.
●Over 65 years old (old age protection period).
●Grip strength passing line: Men need to reach 28 kg, women need to reach 18 kg.
●Skeletal muscle index (SMI): 7.0 for men and 5.7 for women.
For many people who are slightly obese or overweight, the total muscle weight looks normal, but like a big truck with a small engine, the muscles cannot pull you at all compared to the weight. The real warning sign of sarcopenia is "lack of strength + low muscle mass" reported at the same time.
High-risk group for muscle bankruptcy, please stop bleeding immediately if you have more than 2 items:
●You are on a diet and pursuing "quick weight loss" (all the weight you lose is the cost of supporting your standing).
●I walk slower and slower, and I have to use my hands to stand up from a low sofa, which is quite laborious.
●Eating too little meat and eggs in three meals, and being sedentary and not exercising.
●You have diabetes, are postmenopausal, or have recently lost weight for no apparent reason.
Zeng Jianming appealed to everyone to understand: "Is the muscle I have saved now enough to accompany me to live well until the age of 80?" He also proposed a 30-second simple test: Is your muscle increasing in value or overdrawn? Please write down how many "yes"s you have if the following conditions apply:
Q1. Stand-up test: When you stand up from an ordinary dining chair or sofa, if you do not support your knees or armrests with your hands, will you feel unstable or difficult to stand?
Q2. Walking rhythm: When crossing the road and walking on a zebra crossing, the little green man seconds often make you feel nervous and you have to speed up your pace or even jog to get by?
Q3. Eating habits: Do you have a palm-sized portion of beans, fish, eggs, and meat on your plate for every meal every day?
Q4. Weight-bearing feel: When you lift a heavy shopping bag of about 5 kilograms (or a bag of large watermelon), your hands feel sore after walking for less than 5 minutes and you want to change hands or put it down directly?
Zeng Jianming explained the test results:
Won 0~1 items｜Muscular Gifted Student: The deposit is very healthy! Maintain your current protein intake and resistance exercise, and continue to do so.
Winning more than 2 items｜Muscle alert period: Your muscle deposits are losing rapidly! Walking and walking alone are no longer enough. What you need is "structured protein supplement + resistance stimulation."
