Kudya Kwakanyanya kweGout: Chaunodya, Chii Chaunofanira Kudzivisa

Zvemukati

• Chii chinonzi Gout?
• Chikafu Chinobata Sei Gout?
• Ndezvipi Zvekudya zvaunofanira Kudzivisa?
• Ndezvipi Zvikafu zvaunofanira Kudya?
• Zvikafu zvaunogona kudya zvine mwero
• Iyo Gout-Inoshamwaridza Menyu yeIwe Svondo
• Dzimwe Hupenyu Hwako Shanduko Iwe Unogona Kuita
• Deredza uremu
• Exercise Zvakawanda
• Ramba Uine Mvura
• Deredza Kunwa Doro
• Edza Vitamin C Yekuwedzera
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Gout rudzi rweArthritis, mamiriro ekuzvimba kwemajoini. Inobata vanhu vanofungidzirwa kuva mamirioni 8.3 muUS chete ().

Vanhu vane gout vanongoerekana varwadziswa zvakanyanya marwadzo, kuzvimba uye kuzvimba kwemajoini ().

Neraki, gout inogona kudzorwa nemishonga, gout-inoshamwaridzika chikafu uye mararamiro anochinja.

Ichi chinyorwa chinoongorora chikafu chakanakisa che gout uye ndezvipi zvekudya zvaunofanira kudzivirira, zvichitsigirwa nekutsvaga.

Chii chinonzi Gout?

Gout rudzi rweArthritis runosanganisira kurwadziwa kamwe kamwe, kuzvimba uye kuzvimba kwemajoini.

Inenge hafu yemakesi e gout anokanganisa zvigunwe zvikuru, nepo zvimwe zviitiko zvinokanganisa zvigunwe, mawoko, mabvi uye zvitsitsinho (,,).

Zviratidzo zveGout kana "kurwisa" kunoitika kana paine uric acid yakawanda muropa. Uric acid chibereko chinogadzirwa nemuviri kana ichigaya zvimwe zvekudya.

Kana uric acid mazinga akakwirira, makristasi acho anogona kuunganidzwa mumajoini ako. Maitiro aya anokonzeresa kuzvimba, kuzvimba uye kurwadziwa kwakanyanya ().

Kurwiswa kwegout kunowanzoitika husiku uye kunopera mazuva matatu kusvika gumi (6).

Vanhu vazhinji vane chirwere vanoona zviratidzo izvi nekuti miviri yavo haigone kubvisa yakawandisa uric acid zvakaringana. Izvi zvinoita kuti uric acid iungane, ishe uye igare mumajoini.

Vamwe vane gout vanoita uric acid yakawandisa nekuda kwemajini kana chikafu chavo (,).

Pfupiso: Gout rudzi rweArthritis runosanganisira kurwadziwa kamwe kamwe, kuzvimba uye kuzvimba kwemajoini. Zvinoitika kana paine uric acid yakawandisa muropa, zvichikonzera kuti iise mumajoini semakristasi.

Chikafu Chinobata Sei Gout?

Kana iwe uine gout, zvimwe zvekudya zvinogona kukonzera kurwisa nekusimudza uric acid yako mazinga.

Trigger chikafu chinowanzo kuve chakakwirira muma purine, chinhu chinowanikwa zvakasikwa muzvikafu. Paunogaya purines, muviri wako unogadzira uric acid sechigadzirwa chemarara ().

Uku hakusi kunetsekana kwevanhu vane hutano, sezvo vachibvisa zvinobudirira uric acid kubva mumuviri.

Zvisinei, vanhu vane gout havagoni kubvisa zvakakwana uric acid. Nekudaro, chikafu chepamusoro-purine chinogona kurega uric acid kuunganidza uye kukonzera gout kurwisa ().

Neraki, tsvagiridzo inoratidza kuti kudzora zvepamusoro-purine chikafu uye kutora yakakodzera mishonga kunogona kudzivirira gout kurwiswa ().

Chikafu chinowanzo kukonzera kurwisa kwegout chinosanganisira nyama yemuviri, nyama dzvuku, hove, doro nedoro. Izvo zvine zvine mwero-kusvika-yakakwira huwandu hwepine (,).

Nekudaro, kune imwechete yekusara kumutemo uyu. Kutsvagurudza kunoratidza kuti high-purine miriwo haikonzere gout kurwisa (13).

Uye zvinofadza, fructose uye shuga-zvinotapira zvinwiwa zvinogona kuwedzera njodzi yekurwiswa kwegout uye gout, kunyangwe zvisiri zve purine-zvakapfuma ().

Panzvimbo iyoyo, ivo vanogona kukwidza uric acid mazinga nekumhanyisa akati wandei maseru maitiro (,).

Semuenzaniso, chidzidzo chinosanganisira vanopfuura 125,000 vatori vechikamu vakawana kuti vanhu vanodya zvakanyanya fructose vane 62% panjodzi yakakwira yekuvandudza gout ().

Kune rimwe divi, kutsvagurudza kunoratidza kuti zvigadzirwa zvemukaka zvine mafuta mashoma, zvigadzirwa zve soy uye zvinowedzera vhitamini C zvinogona kubatsira kudzivirira kurwisa kwegout nekudzora ropa uric acid mazinga (,).

Mafuta-akazara uye akakora-mafuta zvigadzirwa zvemukaka zvinoita kunge hazvikanganise uric acid mazinga (13,).

Pfupiso: Chikafu chinogona kusimudza kana kudzikisa uric acid yako mazinga, zvinoenderana neyavo purine zvemukati. Nekudaro, fructose inogona kusimudza yako uric acid mazinga kunyangwe isiri purine-yakafuma.

Ndezvipi Zvekudya zvaunofanira Kudzivisa?

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge

Izvi ndizvo zvekudya zvine zvinopfuura mazana maviri emamiguru epurini pa3,5 maunzi (100 magiramu) (20).

Iwe unofanirwa zvakare kudzivirira yakakwira-fructose chikafu, pamwe neiyo zvine mwero-yakakwira-purine chikafu, icho chine 150-200 mg ye purines pa3,5 ounces. Izvi zvinogona kukonzera gout kurwisa.

Heano mashoma mashoma epamusoro-purine chikafu, zvine mwero-epamusoro-purine chikafu uye zvepamusoro-fructose chikafu chekudzivirira (6,, 20):

• Yese nhengo nyama: Izvi zvinosanganisira chiropa, itsvo, chingwa chinotapira uye huropi
• Nyama yemutambo: Mienzaniso inosanganisira pheasant, veal uye venison
• Hove: Herring, trout, mackerel, tuna, sardines, anchovies, haddock uye nezvimwe
• Zvimwe zvegungwa: Scallops, crab, shrimp uye roe
• Zvinwiwa zveSugary: Kunyanya majusi emichero uye mashuga eshuga
• Wakawedzera shuga: Uchi, agave nekita uye yakakwirira-fructose chibage manyuchi
• Mbiriso: Mbiriso yezvinovaka muviri, mbiriso yewaibika uye mimwe mbiriso inowedzera

Pamusoro pezvo, macarbbs akacheneswa sechingwa chena, makeke uye makuki anofanirwa kudzivirirwa. Kunyangwe iwo asina kukwirira mu purines kana fructose, iwo ari mashoma mune zvinovaka muviri uye anogona kukwidza yako uric acid mazinga ().

Pfupiso: Kana iwe uine gout, iwe unofanirwa kudzivirira chikafu senge nyama yenyama, nyama yemutambo, hove uye hove dzegungwa, zvinwiwa zvine shuga, yakanatswa carbs, yakawedzera shuga uye mbiriso.

Ndezvipi Zvikafu zvaunofanira Kudya?

Kunyangwe chikafu chine huso hunobvisa kudya kwakawanda, kuchine zvakawanda zvepasi-purine chikafu chaunogona kufarira.

Kudya kunoonekwa sepasi-purine kana iine isingasviki 100 mg ye purines pa3,5 ounces (100 gramu).

Heano zvimwe zvakaderera-purine zvekudya izvo zvinowanzo kuchengetedzeka kune vanhu vane gout (20,):

• Zvibereko: Michero yese inowanzo gout. Cherries angatobatsira kudzivirira kurwiswa nekuderedza uric acid mazinga uye kudzikisa kuzvimba (,).
• Muriwo: Yese miriwo yakanaka, kusanganisira mbatatisi, pizi, howa, mapuropeti uye yakasvibira yakasvibira miriwo miriwo.
• Mbesa: Mbesa dzese dzakanaka, kusanganisira nyemba, bhinzi, soya uye tofu.
• Nuts: Nzungu dzose nembeu.
• Mbeu dzese: Izvi zvinosanganisira oats, mupunga wakasviba nebhari.
• Zvigadzirwa zvemukaka: Yese yemukaka yakachengeteka, asi mukaka une mafuta mashoma unoita kunge unonyanya kubatsira (,).
• Mazai
• Zvinwiwa: Kofi, tii uye girini tii.
• Mishonga uye zvinonhuwira: Makwenzi ese nezvinonhuwira.
• Kudyara-kwakavakirwa mafuta: Kusanganisira canola, coconut, maorivhi nemafuta eflakisi.

Zvikafu zvaunogona kudya zvine mwero

Kunze kwechikafu chenhengo, nyama yemutambo uye dzimwe hove, nyama zhinji dzinogona kudyiwa zvine mwero. Unofanira kuzvikwanisa kusvika pa4-6 maunzi (115-170 magiramu) eaya kakati wandei pavhiki (20).

Izvo zvine zvine mwero huwandu hwepurini, iyo inofungidzirwa kuve 100-200 mg pa100 gramu. Nekudaro, kudya yakawandisa yavo kunogona kukonzera gout kurwisa.

• Chikafu: Izvi zvinosanganisira huku, nyama yemombe, nyama yenguruve uye gwayana.
• Dzimwe hove: Salmon nyowani kana yemumagaba inowanzo kuve nematanho epasi epurine kupfuura mamwe akawanda hove.

Pfupiso: Chikafu chaunofanira kudya negout chinosanganisira michero nemiriwo yese, zviyo zvakakwana, zvigadzirwa zvemukaka zvine mafuta mashoma, mazai uye zvinwiwa zvakawanda. Chengetedza kudyiwa kwako kweasina-nhengo nyama uye hove salmon kune servings ye4-6 maunzi (115-170 gramu) kashoma pasvondo.

Iyo Gout-Inoshamwaridza Menyu yeIwe Svondo

Kudya gout-inoshamwaridzika chikafu kuchakubatsira kubvisa marwadzo nekuzvimba, uku uchidzivirira ramangwana kurwisa.

Heano muyenzaniso gout-inoshamwaridzika menyu yevhiki imwechete.

Muvhuro

• Kudya kwemangwanani: Oats ine yogurt yechiGreek uye 1/4 mukombe (anenge 31 gramu) ma berries.
• Kwekudya kwemasikati: Quinoa saladi nemazai akabikwa uye miriwo mitsva.
• Kudya kwemanheru: Yese gorosi pasta nehuku yakakangwa, sipinashi, bhero mhiripiri uye yakaderera-mafuta feta cheese.

Chipiri

• Kudya kwemangwanani: Smoothie ine 1/2 mukombe (74 gramu) bhuruu, 1/2 mukombe (15 gramu) sipinashi, 1/4 mukombe (59 ml) yogati yechiGreek uye 1/4 mukombe (59 ml) mukaka une mafuta mashoma.
• Kwekudya kwemasikati: Yese yezviyo sangweji nemazai uye saradhi.
• Kudya kwemanheru: Yakakangwa-yakakangwa huku nemiriwo ine brown mupunga.

Chitatu

• Kudya kwemangwanani: Manheru oats - 1/3 mukombe (27 gramu) oats akakungurutswa, 1/4 mukombe (59 ml) yogati yechiGreek, 1/3 mukombe (79 ml) mukaka wakakora-mafuta, 1 tbsp (14 gramu) chia mbeu, 1/4 mukombe (anenge 31 gramu) ma berries uye 1/4 tsp (1.2 ml) inotorwa nevanilla. Regai kugara usiku hwose.
• Kwekudya kwemasikati: Chickpeas uye miriwo mitsva mune yakazara gorosi kuputira.
• Kudya kwemanheru: Salmon yakabikwa nemiriwo ine asparagus uye matomatisi echerry.

China

• Kudya kwemangwanani: Usiku chaihwo chia mbeu pudding - 2 tbsp (28 gramu) chia mbeu, 1 mukombe (240 ml) yogurt yechiGreek uye 1/2 tsp (2.5 ml) vanilla yakabviswa nemichero yakatemwa yesarudzo yako. Rega kugara mundiro kana masoni chirongo husiku hwese.
• Kwekudya kwemasikati: Leftover saumoni ine saladhi.
• Kudya kwemanheru: Quinoa, sipinashi, eggplant uye feta saladi.

Chishanu

• Kudya kwemangwanani: Chifrench cheFrench nema strawberries.
• Kwekudya kwemasikati: Yese yezviyo sangweji nemazai akabikwa uye saradhi.
• Kudya kwemanheru: Kurudzira-yakakangwa tofu uye miriwo ine brown mupunga.

Mugovera

• Kudya kwemangwanani: Howa uye zucchini frittata.
• Kwekudya kwemasikati: Leftover inomhanyisa-yakakangwa tofu uye mupunga wakasviba.
• Kudya kwemanheru: Homemade huku burger ine saladi nyowani.

Svondo

• Kudya kwemangwanani: Eiri-mazai omelet nesipinashi uye howa.
• Kwekudya kwemasikati: Chickpeas uye miriwo mitsva mune yakazara gorosi kuputira.
• Kudya kwemanheru: Yakatswanywa mazai tacos - mazai akachekwa nesipinashi uye bhero mhiripiri pane yakazara gorosi tortilla.

Pfupiso: Kudya-kwakanaka kwega-gout kune zvakawanda zvekusarudzika yemenyu ine hutano uye inonaka. Chitsauko chiri pamusoro chinopa semuenzaniso gout-inoshamwaridzika menyu kwevhiki rimwe chete.

Dzimwe Hupenyu Hwako Shanduko Iwe Unogona Kuita

Kunze kwekudya kwako, kune akati wandei mararamiro maratidziro anogona kukubatsira kudzikisa njodzi yako yegout uye gout kurwiswa.

Deredza uremu

Kana uine gout, kutakura huremu hwakawandisa kunogona kuwedzera njodzi yako yekurwiswa negout.

Imhaka yekuti huremu hwakawandisa hunogona kuita kuti uwedzere kurwisa insulin, zvichitungamira ku insulin kushora. Muzviitiko izvi, muviri haugone kushandisa insulin nemazvo kubvisa shuga muropa. Insulin kuramba inokurudzirawo yakakwira uric acid mazinga (25,).

Kutsvagurudza kunoratidza kuti kurasikirwa nehuremu kunogona kubatsira kudzikisa insulin kusagadzikana uye kudzikisa uric acid mazinga (,).

Izvo zvakati, dzivisa kupaza chikafu - ndokuti, kuyedza kudzikisa uremu nekukurumidza nekudya zvishoma. Kutsvagurudza kunoratidza kuti kukurumidza kurasikirwa uremu kunogona kuwedzera njodzi yekurwiswa kwegout (,,).

Exercise Zvakawanda

Kugara uchirovedza muviri ndiyo imwe nzira yekudzivirira gout kurwisa.

Kwete chete inogona kurovedza muviri kukubatsira iwe kuti urambe uine huremu hwakanaka, asi zvakare inogona kuchengetedza uric acid mazinga akaderera ().

Imwe ongororo muvarume makumi maviri nevaviri yakawana kuti avo vaimhanya anodarika mashanu mamaira (makiromita masere) zuva nezuva vaive ne50% njodzi yakaderera yegout. Izvi zvaivewo zvimwe nekuda kwekutakura huremu hushoma ().

Ramba Uine Mvura

Kuramba uine hydrated kunogona kubatsira kudzikisa njodzi yekurwiswa kwegout.

Imhaka yekuti kunwa mvura kwakaringana kunobatsira muviri kubvisa uric acid yakawandisa kubva muropa, kuiburitsa mumurini (,).

Kana iwe uchirovedza muviri zvakanyanya, saka zvakatonyanya kukosha kuti ugare uine hydrated, nekuti unogona kurasikirwa nemvura yakawanda kubudikidza nedikita.

Deredza Kunwa Doro

Doro chinowanzoitika chinokonzera gout kurwiswa (,).

Izvi zvinodaro nekuti muviri unogona kukoshesa kubvisa doro pane kubvisa uric acid, uchirega uric acid iungane uye kugadzira makristasi (38).

Imwe ongororo inosanganisira vanhu makumi manomwe nevaviri vakaona kuti kunwa waini, doro kana doro rakawedzera njodzi yekurwiswa negout. Chinwiwa chimwe chete kana zviviri pazuva zvakawedzera njodzi ne36%, uye zvinwiwa zviviri kana zvina pazuva zvakazviwedzera ne51% ().

Edza Vitamin C Yekuwedzera

Tsvagiridzo inoratidza kuti vhitamini C inowedzera inogona kubatsira kudzivirira kurwisa kwegout nekuderedza uric acid mazinga (,,).

Zvinotaridza kuti vhitamini C inoita izvi nekubatsira itsvo kubvisa uric acid yakawanda mumuti (,).

Nekudaro, kumwe kuongorora kwakaratidza kuti vhitamini C inowedzera haina chazvinoita pane gout ().

Tsvagiridzo yevhitamini C inowedzera ye gout inyowani, saka zvimwe zvidzidzo zvinodiwa pasati paitwa mhedziso dzakasimba.

Pfupiso: Kurasikirwa nehuremu, kurovedza muviri, kugara uine hydrated, kudzikisira doro uye pamwe kutora vitamini C kunogona kubatsira kudzivirira kurwisa kwegout.

Icho Chinokosha

Gout rudzi rweArthritis runosanganisira kurwadziwa kamwe kamwe, kuzvimba uye kuzvimba kwemajoini.

Neraki, chikafu chinoshamwaridzika chinogona kubatsira kubvisa zviratidzo zvacho.

Kudya uye zvinwiwa izvo zvinowanzo kukonzera kurwisa kwe gout zvinosanganisira nyama yemuviri, nyama yemutambo, dzimwe mhando dzehove, muto wemichero, mashuga mashuga nedoro.

Kune rimwe divi, michero, miriwo, zviyo zvese, zvigadzirwa zve soya uye zvigadzirwa zvine mukaka zvine mafuta mashoma zvinogona kubatsira kudzivirira kurwisa kwegout nekudzikisa uric acid mazinga.

Mamwe mashoma mamwe mararamire shanduko anogona kubatsira kudzivirira gout kurwiswa kunosanganisira kuchengetedza huremu hwakanaka, kurovedza muviri, kugara uine hydrated, kunwa doro shoma uye pamwe kutora vitamini C zvinowedzera.