Ukudla Okuhamba phambili Kwe-Gout: Okufanele Ukudla, Okufanele Ukugwebe

-Delile

• Yini I-Gout?
• Ukudla Kuthinta Kanjani Igawuthi?
• Yikuphi Ukudla Okufanele Ukugwebe?
• Yikuphi Ukudla Okufanele Ukudla?
• Ukudla Ongakudla Ngokulinganisela
• Imenyu Elungele I-Gout Yeviki elilodwa
• Ezinye Izinguquko Zokuphila Ongazenza
• Ukuncipha emsimbeni
• Vocavoca umzimba kakhudlwana
• Hlala Unamanzi
• Nciphisa Ukudla Utshwala
• Zama i-Vitamin C Supplement
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-Gout uhlobo lwesifo samathambo, isimo sokuvuvukala kwamalunga. Ithinta abantu abalinganiselwa ezigidini eziyi-8.3 e-US kuphela ().

Abantu abane-gout babhekana nokuhlaselwa okungazelelwe futhi okunzima kobuhlungu, ukuvuvukala nokuvuvukala kwamalunga ().

Ngenhlanhla, i-gout ingalawulwa ngemithi, ukudla okunobuthi be-gout nezinguquko zendlela yokuphila.

Lo mbhalo ubukeza ukudla okungcono kakhulu kwe-gout nokuthi yikuphi ukudla okufanele kukugwebe, okusekelwa ucwaningo.

Yini I-Gout?

I-Gout wuhlobo lwe-arthritis olubandakanya ubuhlungu obungazelelwe, ukuvuvukala nokuvuvukala kwamalunga.

Cishe isigamu samacala we-gout sithinta izinzwane ezinkulu, kanti amanye amacala athinta iminwe, izihlakala, amadolo nezithende (,,).

Izimpawu ze-Gout noma "ukuhlaselwa" kwenzeka lapho kune-uric acid eningi egazini. I-uric acid ingumkhiqizo odoti owenziwe ngumzimba lapho ugaya ukudla okuthile.

Lapho amazinga e-uric acid ephezulu, amakristalu awo anganqwabelana emajoyintini akho. Le nqubo ibangela ukuvuvukala, ukuvuvukala nobuhlungu obukhulu ().

Ukuhlaselwa yi-Gout kwenzeka kakhulu ebusuku futhi kugcine izinsuku ezingama-3-10 (6).

Abantu abaningi abanesimo bahlangabezana nalezi zimpawu ngoba imizimba yabo ayikwazi ukususa i-uric acid ngokweqile kahle. Lokhu kuvumela i-uric acid ukuthi inqwabelane, ikhanyise futhi izinze emajoyintini.

Abanye abane-gout benza i-uric acid eningi kakhulu ngenxa yofuzo noma indlela abadla ngayo (,).

Isifinyezo: I-Gout wuhlobo lwe-arthritis olubandakanya ubuhlungu obungazelelwe, ukuvuvukala nokuvuvukala kwamalunga. Kwenzeka lapho kune-uric acid eningi egazini, okwenza ibeke emalungeni njengamakristalu.

Ukudla Kuthinta Kanjani Igawuthi?

Uma une-gout, ukudla okuthile kungadala ukuhlasela ngokukhuphula amazinga akho e-uric acid.

Ukudla kwe-Trigger kuvame ukuba phezulu kuma-purine, into etholakala ngokwemvelo ekudleni. Lapho ugaya ama-purines, umzimba wakho wenza i-uric acid njengomkhiqizo odoti ().

Lokhu akuyona inkinga yabantu abaphilile, ngoba basusa kahle i-uric acid emzimbeni.

Kodwa-ke, abantu abane-gout abakwazi ukususa kahle i-uric acid eyeqile. Ngakho-ke, ukudla okune-purine ephezulu kungavumela i-uric acid ukuthi iqongeleleke futhi ibangele ukuhlaselwa yi-gout ().

Ngenhlanhla, ucwaningo lukhombisa ukuthi ukuvimbela ukudla okuphezulu kwe-purine nokuthatha imithi efanele kungavimbela ukuhlaselwa yi-gout ().

Ukudla okuvame ukuqala ukuhlaselwa yi-gout kufaka phakathi inyama yenyama, inyama ebomvu, ukudla kwasolwandle, utshwala nobhiya. Ziqukethe inani elilinganisiwe ukuya phezulu le-purines (,).

Kodwa-ke, kunokwehluka okukodwa kulo mthetho. Ucwaningo lukhombisa ukuthi imifino ene-purine ephezulu ayibangeli ukuhlaselwa yi-gout (13).

Futhi ngokuthakazelisayo, iziphuzo ze-fructose noshukela ezinoshukela zingakhuphula ubungozi bokuhlaselwa yi-gout ne-gout, noma zingeyona i-purine-rich ().

Esikhundleni salokho, bangakhuphula amazinga e-uric acid ngokusheshisa izinqubo eziningana zeselula (,).

Isibonelo, ucwaningo olufaka ababambiqhaza abangaphezu kuka-125,000 luthole ukuthi abantu abadle i-fructose kakhulu babenengozi engama-62% ephezulu yokuthola igout ().

Ngakolunye uhlangothi, ucwaningo lukhombisa ukuthi imikhiqizo yobisi enamafutha amancane, imikhiqizo yesoya kanye nezithasiselo zikavithamini C kungasiza ukuvimbela ukuhlaselwa yi-gout ngokunciphisa amazinga e-uric acid egazi (,).

Imikhiqizo yobisi enamafutha agcwele namafutha aphezulu ayibonakali ithinta amazinga e-uric acid (13,).

Isifinyezo: Ukudla kungakhuphula noma kwehlise amazinga akho e-uric acid, kuya ngokuqukethwe kwawo kwe-purine. Kodwa-ke, i-fructose ingakhuphula amazinga akho e-uric acid noma engeyona i-purine-rich.

Yikuphi Ukudla Okufanele Ukugwebe?

Uma uthinteka ekuhlaselweni i-gout ngokuzumayo, gwema izelelesi eziyinhloko - ukudla okunepuline ephezulu.

Lokhu ngukudla okuqukethe ngaphezu kwama-200 mg we-purines ngama-ounces angu-3.5 (100 grams) (20).

Kufanele futhi ugweme ukudla okuphezulu kwe-fructose, kanye nokudla okumaphakathi-okuphezulu kwe-purine, okuqukethe i-150-200 mg ye-purines ngama-ounces ama-3.5. Lokhu kungadala ukuhlaselwa yi-gout.

Nakhu ukudla okumbalwa okune-purine ephezulu, ukudla okumaphakathi-okuphezulu kwe-purine nokudla okuphezulu kwe-fructose okufanele ukuvika (6,, 20):

• Yonke inyama yenyama: Lokhu kufaka phakathi isibindi, izinso, isinkwa esimnandi nobuchopho
• Ukudla kwegeyimu: Izibonelo zifaka i-pheasant, i-veal ne-venison
• Inhlanzi: IHering, i-trout, i-mackerel, i-tuna, ama-sardine, ama-anchovies, i-haddock nokuningi
• Okunye ukudla kwasolwandle: Ama-Scallops, inkalankala, imfanzi ne-roe
• Iziphuzo ezinoshukela: Ikakhulukazi amajusi wezithelo namasoda anoshukela
• Ushukela owengeziwe: Uju, umpe we-agave kanye nesiraphu yommbila ephezulu-fructose
• Imvubelo: Imvubelo yokudla okunempilo, imvubelo yebhiya nezinye izithako zemvubelo

Ngokwengeziwe, ama-carbs acwengekile njengesinkwa esimhlophe, amakhekhe namakhukhi kufanele agwenywe. Yize ingekho phezulu kuma-purines noma i-fructose, iphansi kwezakhamzimba futhi ingakhuphula amazinga akho e-uric acid ().

Isifinyezo: Uma une-gout, kufanele ugweme ukudla okufana nenyama yomzimba, inyama yomdlalo, inhlanzi nokudla kwasolwandle, iziphuzo ezinoshukela, ama-carbs acwengekile, ushukela ongeziwe nemvubelo.

Yikuphi Ukudla Okufanele Ukudla?

Yize ukudla okunobuthi be-gout kususa ukudla okuningi, kusekhona ukudla okuningi kwe-purine ongakujabulela.

Ukudla kuthathwa njenge-low purine uma kune-100 mg engaphansi kwama-purine ngama-ounces angu-3.5 (100 amagremu).

Nakhu ukudla okune-purine ephansi ngokuvamile okuphephile kubantu abane-gout (20,):

• Izithelo: Zonke izithelo ngokuvamile zilungele i-gout. Ama-Cherry angasiza nokuvikela ukuhlaselwa ngokwehlisa amazinga e-uric acid nokunciphisa ukuvuvukala (,).
• Imifino: Yonke imifino ilungile, kufaka phakathi amazambane, uphizi, amakhowe, izitshalo zamaqanda nemifino eluhlaza eluhlaza.
• Imidumba: Yonke imidumba ilungile, kufaka phakathi udali, ubhontshisi, ubhontshisi kanye ne-tofu.
• Amantongomane: Wonke amantongomane nembewu.
• Izinhlamvu eziphelele: Lokhu kufaka phakathi i-oats, irayisi elinsundu nebhali.
• Imikhiqizo yobisi: Lonke ubisi luphephile, kepha ubisi olunamafutha amancane lubonakala luzuzisa ikakhulukazi (,).
• Amaqanda
• Iziphuzo: Ikhofi, itiye netiye eliluhlaza.
• Amakhambi nezinongo: Wonke amakhambi nezinongo.
• Amafutha asezitshalweni: Kubandakanya i-canola, ukhukhunathi, amafutha omnqumo nefilakisi.

Ukudla Ongakudla Ngokulinganisela

Ngaphandle kwenyama yezitho, inyama yomdlalo nezinhlanzi ezithile, inyama eningi ingadliwa ngokulinganisela. Kufanele uzikhawulele kuma-ounces angu-4-6 (115-170 amagremu) alawa amahlandla ambalwa ngeviki (20).

Ziqukethe inani elilinganisiwe lama-purines, okubhekwa njenge-100-200 mg ngamagremu ayi-100. Ngakho-ke, ukudla kakhulu kuzo kungaqala ukuhlaselwa yi-gout.

• Ukudla: Lokhu kufaka phakathi inkukhu, inyama yenkomo, ingulube newundlu.
• Ezinye izinhlanzi: I-salmon entsha noma ekheniwe ngokuvamile iqukethe amazinga aphansi ama-purine kunezinye izinhlanzi eziningi.

Isifinyezo: Ukudla okufanele udle nge-gout kufaka zonke izithelo nemifino, okusanhlamvu okuphelele, imikhiqizo yobisi enamafutha amancane, amaqanda neziphuzo eziningi. Nciphisa ukusetshenziswa kwakho kwezinyama ezingezona izitho nenhlanzi njenge-salmon kuma-servic we-4-6 ounces (115-170 amagremu) amahlandla ambalwa ngeviki.

Imenyu Elungele I-Gout Yeviki elilodwa

Ukudla i-gout-friendly diet kuzokusiza uqede izinhlungu nokuvuvukala, ngenkathi uvimbela ukuhlaselwa okuzayo.

Nayi imenyu yesampula elungele isonto elilodwa.

UMsombuluko

• Ukudla kwasekuseni: Ama-oats ane-yoghurt yamaGrikhi kanye ne-1/4 indebe (cishe ama-31 amagremu) amajikijolo.
• Isidlo sasemini: Isaladi le-quinoa elinamaqanda abilisiwe nemifino emisha.
• Isidlo sakusihlwa: I-pasta ephelele kakolweni enenkukhu eyosiwe, isipinashi, upelepele wensimbi kanye noshizi onamafutha amancane.

NgoLwesibili

• Ukudla kwasekuseni: I-Smoothie enenkomishi engu-1/2 (74 gram) ama-blueberries, 1/2 inkomishi (15 gram) isipinashi, 1/4 inkomishi (59 ml) iyogathi yamaGrikhi kanye ne-1/4 inkomishi (59 ml) ubisi olunamafutha aphansi.
• Isidlo sasemini: Isemishi eliphelele lokusanhlamvu elinamaqanda nesaladi.
• Isidlo sakusihlwa: Inkukhu nemifino ethosiwe enerayisi ensundu.

NgoLwesithathu

• Ukudla kwasekuseni: Oats ebusuku - 1/3 indebe (27 g) oats ogoqiwe, 1/4 inkomishi (59 ml) iyogathi yamaGrikhi, 1/3 indebe (79 ml) ubisi olunamafutha aphansi, 1 tbsp (14 amagremu) imbewu ye-chia, 1/4 inkomishi (cishe amagremu angama-31) amajikijolo kanye ne-1/4 tsp (1.2 ml) i-vanilla ekhishwe. Ake uhlale ubusuku bonke.
• Isidlo sasemini: Chickpeas nemifino emisha ekugoqeni lonke ukolweni.
• Isidlo sakusihlwa: I-salmon ebhakwe ngamakhambi ene-asparagus notamatisi we-cherry.

ULwesine

• Ukudla kwasekuseni: Ubusuku be-chia seed pudding - 2 tbsp (28 gram) imbewu ye-chia, 1 inkomishi (240 ml) i-yogurt yamaGrikhi kanye ne-1/2 tsp (2.5 ml) i-vanilla ekhishwe ngezithelo ezisikiwe ozithandayo. Makuhlale esitsheni noma embizeni yomakhi ubusuku bonke.
• Isidlo sasemini: I-salmon ye-Leftover enesaladi.
• Isidlo sakusihlwa: Quinoa, isipinashi, isitshalo seqanda kanye nesaladi ye-feta.

ULwesihlanu

• Ukudla kwasekuseni: Isinkwa saseFrance esine-strawberry.
• Isidlo sasemini: Isangweji eliphelele elinamaqanda abilisiwe nesaladi.
• Isidlo sakusihlwa: I-tofu ethosiwe nemifino enerayisi ensundu.

NgoMgqibelo

• Ukudla kwasekuseni: Amakhowe ne-zucchini frittata.
• Isidlo sasemini: I-Leftover tofu ethosiwe kanye nelayisi elinsundu.
• Isidlo sakusihlwa: Ama-burger enkukhu azenzele isaladi entsha.

NgeSonto

• Ukudla kwasekuseni: Ama-omelet amaqanda amabili anesipinashi namakhowe.
• Isidlo sasemini: Chickpeas nemifino emisha ekugoqeni ukolweni wonke.
• Isidlo sakusihlwa: Amaqanda aqhekekile amaqanda - amaqanda aqhekeziwe ngesipinashi kanye nopelepele kuma-tortilla agcwele ukolweni.

Isifinyezo: Ukudla okunobuthi be-gout kunezinketho eziningi zemenyu enempilo futhi emnandi. Isahluko esingenhla sihlinzeka ngemenyu yesampula elungele isonto elilodwa.

Ezinye Izinguquko Zokuphila Ongazenza

Ngaphandle kokudla kwakho, kunezinguquko eziningana zendlela yokuphila ezingakusiza wehlise ubungozi bokuhlaselwa yi-gout ne-gout.

Ukuncipha emsimbeni

Uma une-gout, ukuthwala isisindo esiningi kungandisa ubungozi bokuhlaselwa yi-gout.

Lokho kungenxa yokuthi isisindo esingeqile singakwenza ube namandla okumelana ne-insulin, okuholele ekumelaneni ne-insulin. Kulezi zimo, umzimba awukwazi ukusebenzisa i-insulini kahle ukususa ushukela egazini. Ukumelana ne-insulin futhi kukhuthaza amazinga aphezulu e-uric acid (25,).

Ucwaningo lukhombisa ukuthi ukwehlisa isisindo kungasiza ukunciphisa ukumelana ne-insulin namazinga aphansi e-uric acid (,).

Lokho kusho, gwema ukuphahlazeka kokudla - okungukuthi, ukuzama ukunciphisa isisindo ngokushesha okukhulu ngokudla okuncane kakhulu. Ucwaningo lukhombisa ukuthi ukwehlisa isisindo ngokushesha kungakhuphula ubungozi bokuhlaselwa yi-gout (,,).

Vocavoca umzimba kakhudlwana

Ukuvivinya umzimba njalo kungenye indlela yokuvimbela ukuhlaselwa yi-gout.

Ukuvivinya umzimba hhayi nje kuphela kungakusiza ugcine isisindo esinempilo, kepha futhi kungagcina amazinga e-uric acid ephansi ().

Ucwaningo olulodwa emadodeni angama-228 luthole ukuthi labo abagijima ngaphezu kwamamayela ama-5 (amakhilomitha ayisishiyagalombili) nsuku zonke babenobungozi obuphansi obungu-50% bokuthamba. Lokhu futhi bekungenxa yokuthwala isisindo esincane ().

Hlala Unamanzi

Ukuhlala u-hydrated kungasiza ekunciphiseni ubungozi bokuhlaselwa yi-gout.

Lokho kungenxa yokuthi ukuphuza amanzi anele kusiza umzimba ukuthi ususe uric acid omningi egazini, uwukhiphe ngomchamo (,).

Uma uzivocavoca umzimba kakhulu, khona-ke kubaluleke kakhulu ukuthi uhlale unamanzi, ngoba ungalahlekelwa amanzi amaningi ngomjuluko.

Nciphisa Ukudla Utshwala

Utshwala buyimbangela ejwayelekile yokuhlaselwa yi-gout (,).

Lokho kungenxa yokuthi umzimba ungabeka phambili ukukhipha utshwala ngaphezu kokususa i-uric acid, uvumele i-uric acid iqongelele futhi yakhe amakristalu (38).

Ucwaningo olulodwa olufaka phakathi abantu abangu-724 luthole ukuthi ukuphuza iwayini, ubhiya noma utshwala kwandisa amathuba okuhlaselwa yigout. Isiphuzo esisodwa noma ezimbili ngosuku sikhuphule ubungozi ngo-36%, kuthi iziphuzo ezimbili kuya kwezine ngosuku zikhuphuke ngo-51% ().

Zama i-Vitamin C Supplement

Ucwaningo lukhombisa ukuthi izengezo zikavithamini C zingasiza ekuvikeleni ukuhlaselwa yi-gout ngokwehlisa amazinga e-uric acid (,,).

Kubukeka sengathi uvithamini C ukwenza lokhu ngokusiza izinso ukukhipha i-uric acid eyengeziwe emchameni (,).

Kodwa-ke, olunye ucwaningo luthole ukuthi izengezo zikavithamini C bezingenamphumela ku-gout ().

Ukucwaninga ngezithako zevithamini C ze-gout kuyinto entsha, ngakho-ke kudingeka izifundo eziningi ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Isifinyezo: Ukwehla kwesisindo, ukuzivocavoca umzimba, ukuhlala unamanzi amaningi, ukunciphisa umkhawulo wotshwala futhi mhlawumbe nokuthatha uvithamini C nakho kungasiza ekuvimbeleni ukuhlaselwa yigout.

Okusemqoka

I-Gout uhlobo lwesifo samathambo esibandakanya ubuhlungu obungazelelwe, ukuvuvukala nokuvuvukala kwamalunga.

Ngenhlanhla, i-gout-friendly diet ingasiza ekunciphiseni izimpawu zayo.

Ukudla neziphuzo okuvame ukudala ukuhlaselwa yi-gout kufaka phakathi inyama yenyama, inyama yezinyamazane, ezinye izinhlobo zezinhlanzi, ijusi yezithelo, ama-sodas anoshukela notshwala.

Ngakolunye uhlangothi, izithelo, imifino, okusanhlamvu okuphelele, imikhiqizo yesoya kanye nemikhiqizo yobisi enamafutha amancane kungasiza ukuvimbela ukuhlaselwa yi-gout ngokwehlisa amazinga e-uric acid.

Olunye ushintsho lwendlela yokuphila olungasiza ekuvikeleni ukuhlaselwa yi-gout lubandakanya ukugcina isisindo esinempilo, ukuzivocavoca umzimba, ukuhlala unamanzi amaningi, ukuphuza utshwala obuncane futhi mhlawumbe uthathe izithasiselo zikavithamini C.