Ukudla okuphezulu kwe-Uric Acid
-Delile
Ukudla kwe-uric acid kufanele kube nama-carbohydrate alula, akhona ekudleni okufana nezinkwa, amakhekhe, ushukela, amaswidi, ukudla okulula, uphudingi, iziphuzo ezibandayo namajusi asezimbonini. Ngaphezu kwalokho, ukusetshenziswa ngokweqile kwezinyama ezibomvu, okufunwayo okufana nesibindi, izinso nezinsizi, nokudla kwasolwandle, okufana nezimfanzi nenkalankala, kufanele kugwenywe.
Kulokhu kudla kubalulekile futhi ukusebenzisa amalitha amabili kuya kwamathathu amanzi ngosuku futhi wandise ukusetshenziswa kokudla okunothe ku-vitamin C, njenge-orange, uphayinaphu, i-kiwi ne-acerola, njengoba kusiza ekuqedeni i-uric acid ngezinso futhi uvimbele ukwakheka kwamatshe ezinso. Nanka amanye amakhambi asekhaya wehlise i-uric acid.
Ukudla okuvunyelwe nokwenqatshelwe
Ukudla okufanele kugwenywe ikakhulukazi lokho okunenkomba ephezulu ye-glycemic, njengesinkwa, ushukela nofulawa, njengoba kwandisa i-glycemia kanye nokukhishwa kwe-insulin egazini, i-hormone ekhulisa ukuqoqeka kwe-uric acid emzimbeni.
Ngakolunye uhlangothi, ukusetshenziswa kwezithelo, imifino, amafutha amahle njengamafutha omnqumo namantongomane, nezinhlamvu ezigcwele kufanele kukhushulwe, njengoba kukhonjisiwe etafuleni elilandelayo:
| Kuvunyelwe | Ukusetshenziswa okumaphakathi | Kuvinjelwe |
| Izithelo | Ipea, ubhontshisi, ubhontshisi, ummbila, udali, izinkukhu | Amasoso, umhluzi, ukukhishwa kwenyama |
| Imifino nemidumba | I-Asparagus, ukholifulawa, isipinashi | Izinyama ezicutshunguliwe ezifana nesoseji, isoseji, i-ham, i-bologna |
| Ubisi, iyogathi, ibhotela noshizi | Amakhowe. | Ama-viscera njengesibindi, izinso nezinsizi |
| Amaqanda | Izinhlamvu eziphelele: ufulawa ophelele, isinkwa esiphelele, i-bran bran, i-oats | Isinkwa esimhlophe, ilayisi, ipasta nofulawa kakolweni |
| Ushokoledi nokhokho | Inyama emhlophe nenhlanzi | Ushukela, amaswidi, iziphuzo ezibandayo, amajusi asezimbonini |
| Ikhofi netiye | --- | Iziphuzo ezidakayo, ikakhulukazi ubhiya |
| Amafutha omnqumo, ama-chestnut, ama-walnuts, amakinati, ama-alimondi | --- | I-Shellfish: inkalankala, imfanzi, izimbaza, i-roe ne-caviar |
Yize kudume kakhulu ukuthi utamatisi ungukudla okwenqatshelwe kwe-uric acid, azikho izifundo ezifakazela lobu budlelwano. Ngaphezu kwalokho, njengoba utamatisi kungukudla okunempilo, okunothile emanzini kanye nama-antioxidants, ukusetshenziswa kwawo kunezinzuzo zezempilo.
Enye inganekwane ukucabanga ukuthi izithelo ezine-asidi zenza i-asidi egazini, yenze i-uric acid ibe yimbi kakhulu. I-asidi yesithelo iyancishiswa ngokushesha esiswini, lapho i-acid esiswini inamandla kune-asidi esekudleni. Lapho kumuncwa, ukudla kungena egazini ngokungathathi hlangothi, okugcina ukulawula okuhlelwe kahle kwe-pH yayo.
Amathiphu wokunciphisa i-uric acid
Ukusiza ukunciphisa i-uric acid, kunezeluleko ezithile ezingalandelwa nsuku zonke, njenge:
- Sebenzisa okungenani amalitha ayi-1.5 kuya kwangu-2 amanzi ngosuku;
- Khulisa ukusetshenziswa kwezithelo nemifino;
- Linganisa ukudla inyama nenyama;
- Ncamela ukudla okwehlisa isisu okufana nekhabe, ikhukhamba, isilimo esidliwayo esinamagatsha anamanzi noma ugarlic. Bona uhlu lokudla okwenziwe isisu;
- Gwema ukusetshenziswa kokudla okunothe ngama-purine, njengesibindi, izinso kanye nezinyongo;
- Nciphisa ukusetshenziswa kwemikhiqizo yezimboni noshukela ophezulu, njengeziphuzo ezibandayo, ama-cracker noma ukudla okulungiselelwe;
- Khulisa ukusetshenziswa kokudla okune-vitamin C efana ne-orange, uphayinaphu kanye ne-acerola. Bona okunye ukudla okunothe ku-vitamin C.
Kuhle ngaso sonke isikhathi ukuthintana nesazi sokudla ukuze wenze uhlelo lokudla ngokuya ngezidingo zomuntu ngamunye. Ngaphezu kwalokho, isazi sokudla okunempilo singancoma nokwengezwa kukavithamini C ngomthamo ka-500 kuya ku-1500 mg / ngosuku, njengoba le vithamini isiza ukuqeda i-uric acid eyeqile emchameni.
Futhi hlola ukudla okungu-7 okwandisa i-gout futhi awukwazi ukucabanga.
Landa Imenyu ye-Úc.Úrico
Ithebula elilandelayo libonisa isibonelo semenyu yezinsuku ezintathu yokusiza ukulawula amazinga e-uric acid egazini:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi ikhofi engenashukela + omelet yemifino ngamafutha omnqumo | 1 i-wholegrain yogurt ethafeni enama-strawberry + ucezu olu-1 lwesinkwa esiphelele noshizi | 1 inkomishi yekhofi enobisi + amaqanda ama-2 aqhekeziwe ngokhilimu we-ricotta notamatisi oqoshiwe |
| Isidlo sasekuseni | Ibhanana eli-1 + namantongomane ama-5 | 1 ucezu lukapapaya + 1 ikholamu lesobho lamantongomane | 1 ingilazi yejusi eluhlaza |
| Isidlo sasemini sasemini | irayisi elinsundu nge-broccoli + izinti zezinkukhu ezigazingiwe ngamafutha omnqumo | ubhatata puree + 1 ingulube ingulube + isaladi eluhlaza ifafazwe ngamafutha omnqumo | i-pasta ephelele + ye-tuna + i-pesto sauce + i-coleslaw namaqathi asuswe ebhoteleni |
| Isidlo sasemini | I-yogurt eyi-1 + yezithelo ezi-1 + nocezu olulodwa lweshizi | 1 inkomishi yekhofi enobisi + 1 ucezu lwesinkwa esiphelele + iqanda eli-1 eliqhutshiwe | I-yogurt eyi-1 elula + engu-10 yamantongomane e-cashew |
Ngaphezu kwalokho, kubalulekile futhi ukugcina isisindo esifanele ukulawula i-uric acid, nokuhlola ukuthi ngabe kukhona ezinye izifo ezinjengesifo sikashukela, esivuna ukwanda kwe-uric acid egazini.
Bukela ividiyo engezansi ubone amathiphu amaningi wokulawula i-uric acid:
Okuthunyelwe Okusha
IPeloton Ivuselele kabusha ihabhu yayo yeYoga futhi Inokuthile Kuwo Wonke Umuntu