7 Matipi Ekutevera Yakaderera-Purine Kudya

Zvemukati

• 1. Nzwisisa chinonzi purine
• 2. Sarudza kana iyo yakaderera-purine chikafu chako
• 3. Nakirwa nezvikafu zvinovaka pasina zvinokuvadza
• 4. Sarudza waini panzvimbo yedoro
• 5. Zorora kubva kumasardines
• 6. Inwa mvura yakawanda
• 7. Nakidzwa zvishoma!
• Kutora

Mhedziso

Kana iwe uchida nyama nedoro, chikafu chinonyatsocheka chese izvi kunze chingaratidzika kunge chisina kusimba.

Asi kudya kwepasi-purine kunogona kubatsira kana uchangobva kugamuchira chirwere chegout, itsvo matombo, kana kusagadzikana kwekugaya. Zvinogona zvakare kubatsira kana iwe uchingotsvaga nzira dzekudzivirira kuongororwa kwakadai parwendo rwako rwunotevera kuna chiremba.

Chero zvingave chikonzero chako, heano mamwe matipi ekuteedzera yakaderera-purine kudya.

1. Nzwisisa chinonzi purine

Pinecha pachawo harisi dambudziko. Purine inogadzirwa zvakasikwa mumuviri wako uye inowanikwa mune zvimwe zvekudya.

Dambudziko nderekuti purines inodonha kuita uric acid, iyo inogona kuumba makristasi anoisa mumajoini ako uye inokonzeresa kurwadziwa nekuzvimba. Uku kurwadza kwemajoini kunonzi gout, kana gout kurwisa.

Chete chetatu cheuric acid inogadzirwa nemuviri wako imhaka yekuparara kwepurines iwe yaunowana kubva mukudya nekumwa. Kana iwe uchidya yakawanda purine-inorema chikafu, muviri wako une yakakwira mwero yeuric acid. Yakawandisa uric acid inogona kukonzera kusagadzikana senge gout kana mabwe eitsvo.

2. Sarudza kana iyo yakaderera-purine chikafu chako

Sekureva kweMayo Clinic, chikafu chakaderera-purine chakanakira chero munhu anoda rubatsiro kubata gout kana itsvo matombo. Inokurudzirawo kudya chikafu senge michero nemiriwo panzvimbo penyama ine mafuta.

Saka, kudya kwepasi-purine kunogona kubatsira kunyangwe iwe usina chirwere uye uchingoda kudya zvine hutano.

Imwe ongororo inosanganisira vanhu vangangosvika mazana mana nemazana mashanu yakaratidza kuti kutevera chikafu cheMediterranean chakabatana nenjodzi yakaderera yekukwirisa uric acid. Izvi zvinogona kunge zvichikonzerwa neanorwisa-kupisa uye antioxidant zvimiro zviripo mumhando iyi yekudya.

3. Nakirwa nezvikafu zvinovaka pasina zvinokuvadza

Pane zviripo zvekudya zvakawanda zvaunogona kudya kana uchitevera chakaderera-purine chikafu. Zvokudya zvakanaka zvekudya zvinosanganisira chingwa, zviyo, uye pasita. Yese-yezviyo sarudzo inokurudzirwa zvakanyanya. Zvimwe zvekudya pane menyu zvinosanganisira:

• mukaka une mafuta mashoma, yogati, uye chizi
• kofi
• mazai
• michero yese nemiriwo
• mbatatisi
• nzungu

4. Sarudza waini panzvimbo yedoro

Doro chinwiwa chakakwira-purine icho, sekutsvaga kwazvino, chine kuwirirana kwakananga nekuwedzera uric acid kugadzirwa nekuda kweiyo mbiriso yayo.

Chidzidzo ichocho chakaratidza, zvisinei, kuti waini haina kukanganisa kuti uric acid yakawanda sei inogadzirwa nemuviri wako. Mari diki inogona kutove nemhedzisiro pane yako system. Saka pamabiko ako anotevera ekudya kwemanheru kana husiku kunze, zvingave zvakanaka kusarudza waini pane doro.

5. Zorora kubva kumasardines

High purine chikafu chekudzivirira chinosanganisira:

• bhekoni
• chiropa
• sardines uye anchovies
• pizi dzakaomeswa uye bhinzi
• oatmeal

Miriwo ine purine yepamusoro inosanganisira cauliflower, sipinashi, uye howa. Nekudaro, izvi zvinoita sekunge zvinowedzera uric acid kugadzirwa zvakanyanya sekumwe kudya.

6. Inwa mvura yakawanda

Uric acid inodarika nemuviri wako kuburikidza neweti yako. Ukasanwa mvura yakawanda, unogona kuwedzera uric acid mumuviri wako.

Sekureva kweNational Kidney Foundation, unogona kudzikisa njodzi yako yegout nemabwe eitsvo kana ukanwa magirazi masere emvura kana kupfuura pazuva.

7. Nakidzwa zvishoma!

Kuva pane yakaderera-purine kudya hakufanirwe kunge kuri kudhonza. Zvinoenderana neongororo ya2013 kubva kuGreek, chikafu cheMediterranean chakanakira kudzikisa uric acid mumuviri wako. Funga nezvekutenga bhuku rekubika reMediterranean kana kunakirwa nechikafu chakanaka pane yekudyira yeMediterranean

Kutora

Kune vanhu vane itsvo matombo kana gout, kutevera yakaderera-purine kudya kunogona kudikanwa. Nekudaro, vanhu vazhinji vanokwanisa kuita zvakasununguka kuenzanisa pakati pekuti purine yavanotora yakawanda sei uye uric acid yavanogadzira.

Kana iwe uchifunga kuti yakaderera-purine kudya yakakunakira iwe, taura nachiremba wako kutanga. Iwe unogona zvakare kusangana neakanyoreswa dietitian kuti akubatsire iwe kutanga.

• Muviri wako unogadzira uric acid painotyora purine.
• Yakawandisa uric acid inogona kukonzera itsvo matombo kana gout.
• Kudya kweMediterranean kunongoitika kushoma muine purine.