They allow us to move.

它們允許我們移動。

From about the age of 30, the amount of muscle mass and strength decreases very slowly.

大約從 30 歲開始，肌肉量和力量就會慢慢減少。

In about 10 to 20 percent of the adult population, this process is faster.

在大約 10%到 20%的成年人中，這一過程會更快。

This is called sarcopenia.

這就是所謂的 "肌肉疏鬆症"。

Sarcopenia is more common among older people, but younger people can suffer from sarcopenia as well.

肌肉疏鬆症在老年人中更為常見，但年輕人也可能患上肌肉疏鬆症。

This video is about sarcopenia.

這段視頻講述的是 "肌肉疏鬆症"。

What is it?

是什麼？

What is the cause?

原因何在？

And what can you do about it?

你能做些什麼呢？

What is sarcopenia?

什麼是肌肉疏鬆症？

People with sarcopenia, a muscle wasting condition, have lower muscle mass and less muscle strength.

肌肉疏鬆症是一種肌肉萎縮症，患者的肌肉品質較低，肌肉力量較弱。

As a result, they are more likely to have poorer mobility.

是以，他們更有可能行動不便。

For instance, they tend to have more difficulties standing up from a chair by themselves.

例如，他們往往很難自己從椅子上站起來。

Climbing stairs and carrying shopping bags also takes more effort and there is a higher chance of falling and fractures.

爬樓梯和提購物袋也更費力，摔倒和骨折的機率也更高。

What causes sarcopenia?

是什麼導致了 "肌肉疏鬆症"？

Every day, our bodies break down and rebuild protein needed to maintain or increase muscle mass.

每天，我們的身體都在分解和重建維持或增加肌肉品質所需的蛋白質。

This is necessary for the body to work properly.

這是人體正常工作所必需的。

There is a balance if the body builds up the same amount of muscle mass as is broken down.

如果人體積累的肌肉量與分解的肌肉量相同，就會達到平衡。

With sarcopenia, there usually is a normal level of breakdown, but a lower level of buildup.

患有 "肌肉疏鬆症 "時，通常分解水準正常，但堆積水準較低。

The balance is no longer there.

平衡已不復存在。

As a result, the amount of muscle mass and muscle strength is noticeably reduced.

是以，肌肉量和肌肉力量會明顯減少。

This lower buildup of muscle can have multiple causes.

肌肉減少可能有多種原因。

For instance, low physical activity, not enough protein intake in the diet, or illness.

例如，運動量少、飲食中蛋白質攝入不足或生病。

What can you do about it?

你能做些什麼？

To prevent the loss of muscle mass and strength, it is important to eat well and be physically active.

為了防止肌肉品質和力量的下降，吃得好和多運動非常重要。

By eating well, we mean a sufficient protein intake, as protein forms the building blocks of muscles.

所謂吃得好，是指攝入充足的蛋白質，因為蛋白質是構成肌肉的基石。

Proteins are found in dairy products, legumes, meat and fish, and proper movement means being physically active for at least 30 minutes every day and doing bone and muscle strengthening exercises twice a week, such as resistance training and daily activities such as cycling and climbing stairs.

蛋白質存在於乳製品、豆類、肉類和魚類中，適當的運動意味著每天至少運動 30 分鐘，每週做兩次骨骼和肌肉強化運動，如阻力訓練和日常活動，如騎自行車和爬樓梯。

Balance exercises are also important.

平衡練習也很重要。

Think of standing on one leg, for example, while brushing your teeth, doing the dishes, or walking across a straight line.

例如，在刷牙、洗碗或走過一條直線時，想想單腿站立。

In illness, sarcopenia develops much faster.

在疾病中，肌肉疏鬆症發展得更快。

In illness, building muscle mass becomes more difficult, and so it is even more crucial to eat well and exercise in order to prevent sarcopenia and minimize the loss of muscle mass and muscle strength.

患病後，增加肌肉品質變得更加困難，是以，為了預防肌肉疏鬆症，最大限度地減少肌肉品質和肌肉力量的損失，吃得好和多鍛鍊就顯得更加重要。

So, especially in illness, a nutritious diet and exercise are essential for maintaining strong muscles. you

是以，尤其是在生病時，營養豐富的飲食和鍛鍊對保持肌肉強健至關重要。