뉴트리션스포트라이트 : 미국산유제품단백질과건강한노화 노화는피할수없다. 가장중요한것은자신의생활방식을바꾸는것이다. 미래에발생할수있는각종건강문제와신체의쇠약증상을피하기위해서는식이조절과운동이필요하다. 나이가들면서도삶의질을높고건강하게유지하는첫번째실천방법은먼저근육량, 근력, 근기능을유지하는것이다. 소홀히할경우, 근육량, 근력, 근기능이상실되어안좋은결과가이어질수있다. 활동감소 낙상위험증가 자주성상실 의존성증가 40 세부터는매년 0.5 ~ 1% 씩근육이손실되기때문에일찍대비를시작하는것이중요하다. 1 알고계십니까? 미국산유청및우유단백질과같은고품질의완전한유제품단백질은건강한노화를돕기위해다음과같은중요한역할을한다. n 근육감소증등노화증상의원인이되는진행성근육손실을최소화하거나방지 n 건강상의이점을최대화하기위한고단백식단유지 n 단백질섭취량이하루종일매끼니에균일하도록분산
미국산유제품단백질과건강한노화 근육감소증이노년층에미치는영향 핵심포인트 근육감소증은근육과기능이손실되는노화관련증상이다. 이증상은 30 세이후 10 년마다근육이약 3~8% 감소하는특징이있는데, 이비율은나이가들면서더욱증가할수있다. 2,3,4,5,13 60 대와 70 대의 20% 이상, 6,7 80 대이상노인의 50% 가량이근육감소증의영향을받을수있다. 8,9,10 부적절한단백질섭취와운동부족은이러한현상을악화시킬수있다. 하지만고령층이휴식상태에서단백질을섭취한뒤, 그후에운동을하는것이새로운근육생성을돕는다는희소식이있다. 11,27 3 8% 20% 50% 근육감소증에의해 30 세이후 근육감소증에걸릴수있는 근육감소증에걸릴수있는 80 대이상의인구비율 노화진행시근육량을유지 증가시키는 3단계방법 1 고품질단백질을통해활력을높여라 고단백식단은노화진행시근육량을유지시키는데도움이되는것으로밝혀졌다. 1,11,12,13 사실노화를겪고있는사람이라면미국및해외 15,16 에서권장하는양 ( 체중 1kg당 0.8g) 이상으로단백질을섭취하는것이근육을유지하는데에적절할수있다. 연구에따르면, 총칼로리섭취량중허용가능한범위내에서최고치의단백질을섭취 (25~35%, 국가에따라상이함 17,22 ) 하는노년층이골질량과근육량을더욱잘유지하고신체의신진대사와생리적활동이원활한것으로나타났다. 18
총칼로리섭취량중단백질량에대한국제권장량 호주 / 뉴질랜드 19 최대 25% 유럽식품안전청 (European Food Safety Authority) 20 최대 27% 미국 21 10% ~ 35% 세계보건기구 (World Health Organization) 22 최대 27% 현재일반적인 1 일단백질섭취량은 1 일칼로리섭취량의 14~17% 수준이므로, 더증가할가능성이있다. 분포범위 10% kcal 20% kcal 30% kcal 40% kcal 25% kcal 35% kcal 17% 유럽의평균단백질섭취량 *** 17% 호주성인 (45 세이상 ) 의평균단백질섭취량 * 16% 미국의평균단백질섭취량 ** * 호주통계청 (Australian Bureau of Statistics) 과보건및노인복지부 (Department of Health and Aged Care Services), 국민영양조사 : 영양섭취와신체측정, 호주, 1995. 캔버라, 호주통계청 ; 1998 ** 유제품연구소 (Dairy Research Institute), 국민건강영양조사, 2001~2008 *** 식이요법제품, 영양, 및알레르기관련유럽식품안전청 (European Food Safety Authority) 패널 단백질, 권장섭취량에대한과학적의견, 유럽식품안전청저널, 2012;10(2):2557 2 균일한단백질섭취를통해효율성을높여라 신체가한번에사용할수있는단백질량에는한계가있기때문에하루세끼균일한양의단백질을섭취하는것이중요하다. 여러연구와단백질전문가에따르면식사당 20~30g 의양질의단백질섭취를목표로하는것이바람직하다. 11,13,24,25 이목표를달성하려면일반적으로단백질을적게먹는아침식사와간식에신경을쓰는것이중요한첫단계이다. 하루중균형있는단백질섭취를통해건강상이점을최대화하기 3 보다높은효과를위해운동하라 운동은노화와관련이있는근육손실을완화하는데도움을준다. 25 노년층은근육의단백질합성을최대화하기위해근력운동 (resistance exercise) 을한후, 단백질을 40g 가량섭취하기를권장한다. 25,27 운동강화 : 일주일에 2 일이상 26
고품질단백질은근육단백질합성을촉진한다 연구 2012 년연구에의하면유청단백질은휴식시나웨이트트레이닝후에근육단백질합성을유도하는능력이대두단백질에비하여크다는것이입증되었다. 28 노인남성 (71 세 ±5 세 ) 30 명이단백질을전혀섭취하지않은상태 (0g) 에서또는 20g 이나 40g 의분리대두단백질을섭취하기전에한차례무릎을한쪽으로펴는운동 (unilateral knee-extensor resistance exercise) 을실시했다. 이결과를 20g 과 40g 의분리유청단백질을섭취한비슷한연령대노인들의반응과비교했다. 다리의운동여부에관계없이대두 20g 과 40g 섭취자모두근육단백질합성률이유청단백질섭취자의경우보다낮았다. 결론 : 연구결과, 운동량이없을때유청단백질을 20g 섭취하거나, 또는근력운동후유청단백질을 40g 섭취했을때노년층의근육단백질합성이최대화된것으로밝혀졌다..12 운동량이없을때.10 운동량이없을때, 대두 운동량이없을때, 유청 분획합성률 (%-H- 1 ).08.06.04.02 운동했을때 운동했을때, 대두 운동했을때, 유청 는운동량이없는상태에서 0g 을섭취했을때와두드러진차이 (P<0.05) 가있음을나타낸다. 는운동을한상태에서 0g 을섭취했을때와두드러진차이 (P<0.05) 가있음을나타낸다. 는운동을한상태에서동일한단백질원을 20g 섭취했을때와두드러진차이 (P<0.05) 가있음을나타낸다. 해당데이터는평균 ± 표준편차임 0 0 20 40 섭취단백질 유산소운동 : 일주일에 2 시간 30 분실행을목표로주 3 일이상 26
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Nutr Metab (Lond). 2011;5:8:68. 26 U.S. Department of Health and Human Services. Active Older Adults. In: 2008 Physical Activity Guidelines for Americans. 2008: 29-32. 27 Yang Y, Breen L, Burd NA, et al. Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. Br J Nutr. 2012;108(10):1780-1788. 28 Yang Y, Churchward-Venne TA, Burd NA, et al. Myofibrillar protein synthesis following ingestion of soy protein isolate at rest and after resistance exercise in elderly men. Nutr Metab (Lond). 2012;9(1):57. 유제품단백질에대한더많은정보를찾으십니까? 연락처 미국유제품수출협의회 (USDEC) 는유제품을생산또는판매하지않으나자부심을가지고업계종사자들을지원하고있습니다. 미국산유제품단백질의건강및영양상의이점에대한더많은정보는웹사이트 ThinkUSAdairy.org/Nutrition 를참조하세요. USDEC KOREA: 서울시강남구논현로 154 길유한빌딩 2 층미국유제품수출협의회한국사무소 ( 우 )06025 전화 : 02-516-6893 팩스 : 02-516-6753 이메일 : usdeckorea@intnet.co.kr 홈페이지 : www.thinkusadairy.org
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