Eyona ndlela yokutya iGout: Yintoni ekufuneka uyitya, Yintoni omele ukuyiphepha

Umxholo

• Yintoni iGout?
• Ukutya Kuyichaphazela njani iGawuthi?
• Kukuphi ukutya okufanele ukukuphephe?
• Kukuphi ukutya okutyayo?
• Ukutya onokukutya ngokumodareyitha
• Imenyu ye-Gout-Friendly yeVeki enye
• Olunye Utshintsho kwindlela yokuphila onokuyenza
• Yehla emzimbeni
• Zilolonge ngakumbi
• Hlala Umanzi
• Nciphisa ukungenisa utywala
• Zama iVithamin C eyongezelelweyo
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Igawuthi luhlobo lwesifo samathambo, imeko yokudumba kwamalungu. Ichaphazela abantu abamalunga ne-8.3 yezigidi e-US kuphela ().

Abantu abane-gout banamava okuhlaselwa ngesiquphe nangokuqatha kweentlungu, ukudumba kunye nokudumba kwamalungu ().

Ngethamsanqa, igawuthi inokulawulwa ngamayeza, ukutya okune-gout kunye notshintsho kwindlela ophila ngayo.

Eli nqaku liphonononge okona kutya kulungileyo kwe-gout kunye nokutya okukuphephayo, kuxhaswa luphando.

Yintoni iGout?

Igawuthi luhlobo lwesifo samathambo esibandakanya iintlungu ngequbuliso, ukudumba kunye nokudumba kwamalungu.

Phantse isiqingatha seemeko ze-gout zichaphazela iinzwane ezinkulu, ngelixa amanye amatyala echaphazela iminwe, izihlahla, amadolo nezithende (,,).

Iimpawu zeGout okanye "ukuhlaselwa" kwenzeka xa kukho i-uric acid eninzi egazini. Uric acid yimveliso yenkunkuma eyenziwe ngumzimba xa isetyisa ukutya okuthile.

Xa amanqanaba e-uric acid ephezulu, iikristali zawo zinokuqokelelana kumalungu akho. Le nkqubo ibangela ukudumba, ukudumba kunye nentlungu ().

Uhlaselo lwe-Gout lwenzeka ebusuku kwaye luhlala kwiintsuku ezingama-3-10 (6).

Uninzi lwabantu abanemeko bajamelana nezi mpawu kuba imizimba yabo ayinakususa i-uric acid eyiyo ngokufanelekileyo. Oku kukuvumela ukuba uric acid yande, icwecwe kwaye ihlale kumalungu.

Abanye abane-gout benza i-uric acid eninzi ngenxa yemfuza okanye ukutya kwabo (,).

Isishwankathelo: Igawuthi luhlobo lwesifo samathambo esibandakanya iintlungu ngequbuliso, ukudumba kunye nokudumba kwamalungu. Kwenzeka xa kukho i-uric acid eninzi egazini, ibangele ukuba ifake kumalungu njengeekristal.

Ukutya Kuyichaphazela njani iGawuthi?

Ukuba une-gout, ukutya okuthile kunokubangela uhlaselo ngokunyusa amanqanaba e-uric acid.

Ukutya okucuthayo kuhlala kuphezulu kwii-purines, into efumaneka ngokwendalo ekutyeni. Xa usetyisa i-purines, umzimba wakho wenza i-uric acid njengemveliso yenkunkuma ().

Le ayisiyongxaki yabantu abasempilweni, njengoko besusa ngokufanelekileyo i-uric acid emzimbeni.

Nangona kunjalo, abantu abane-gout abakwazi ukususa ngokufanelekileyo i-uric acid engaphezulu. Ke, ukutya okuphezulu kwe-purine kunokuvumela i-uric acid ukuba iqokelele kwaye ibangele uhlaselo lwegawuthi ().

Ngethamsanqa, uphando lubonisa ukuba ukuthintela ukutya okuphezulu kwe-purine kunye nokuthatha amayeza afanelekileyo kunokuthintela ukuhlaselwa yi-gout ().

Ukutya okuhlala kuhlasela ukuhlaselwa yintsholongwane kubandakanya inyama yenyama, inyama ebomvu, ukutya kwaselwandle, utywala kunye nebhiya. Ziqulathe inani eliphakathi ukuya-phezulu le-purines (,).

Nangona kunjalo, kukho okwahlukileyo kulo mthetho. Uphando lubonisa ukuba imifuno ephezulu ye-purine ayibangeli kuhlaselwa yi-gout (13).

Okubangela umdla kukuba, i-fructose kunye neziselo ezineswekile zinokunyusa umngcipheko wokuhlaselwa yi-gout kunye ne-gout, nangona ingezizo i-purine-rich ().

Endaweni yoko banokuphakamisa amanqanaba e-uric acid ngokukhawulezisa iinkqubo ezininzi zeselula (,).

Umzekelo, uphononongo kubandakanya abathathi-nxaxheba abangaphezu kwe-125,000 bafumanise ukuba abantu abatya eyona fructose babenomngcipheko ophakamileyo wama-62% wokukhula kwegawuthi ().

Kwelinye icala, uphando lubonisa ukuba iimveliso zobisi ezinamafutha asezantsi, iimveliso zesoya kunye nezongezo ze-vitamin C zinokunceda ukuthintela uhlaselo lwe-gout ngokunciphisa amanqanaba e-uric acid egazini (,).

Iimveliso zobisi ezinamafutha apheleleyo kunye namafutha aphezulu azibonakali zichaphazela amanqanaba e-uric acid (13,).

Isishwankathelo: Ukutya kunokuphakamisa okanye kunciphise amanqanaba e-uric acid, kuxhomekeke kumxholo wepurine. Nangona kunjalo, i-fructose inokuwanyusa amanqanaba akho e-uric acid nangona ingekho rich-purine.

Kukuphi ukutya okufanele ukukuphephe?

Ukuba usengozini yokuhlaselwa ngesi sifo ngesiquphe, kunqande oonobangela abaziintloko - ukutya okunepuline eninzi.

Oku kukutya okuqulathe ngaphezulu kwe-200 mg ye-purines nge-ounces eziyi-3.5 (100 grams) (20).

Kuya kufuneka uphephe nokutya okuphezulu kwe-fructose, kunye nokutya okumodareyitha okuphezulu, okuqulathe i-150-200 mg ye-purines nge-3.5 ounces. Ezi zinokubangela uhlaselo lwegawuthi.

Nazi izinto ezimbalwa zokutya okuphezulu okucocekileyo, ukutya okumodareyitha okuphezulu kunye nokutya okuphezulu kwe-fructose ukunqanda (6,, 20):

• Yonke inyama yenyama: Oku kubandakanya isibindi, izintso, isonka esimnandi kunye nengqondo
• Iinyama zomdlalo: Imizekelo ibandakanya i-pheasant, i-veal kunye ne-venison
• Intlanzi: IHering, trout, mackerel, ityhuna, isardadi, ii-anchovies, haddock kunye nokunye
• Olunye ukutya kwaselwandle: I-Scallops, i-crab, i-shrimp kunye ne-roe
• Iziselo ezinxilisayo: Ingakumbi izijusi zeziqhamo kunye neesoda ezineswekile
• Ushukela owongeziweyo: Ubusi, i-agave nectar kunye ne-high-fructose corn syrup
• Igwele: Igwele lesondlo, igwele lomenzi kunye nezinye izongezo zegwele

Ukongeza, iikhabho ezisulungekileyo ezifana nesonka esimhlophe, iikeyiki kunye neicookies kufuneka zithintelwe. Nangona aziphezulu kwi-purines okanye kwi-fructose, ziphantsi kwizakhamzimba kwaye zinokunyusa amanqanaba akho e-uric acid ().

Isishwankathelo: Ukuba une-gout, kuya kufuneka uphephe ukutya okufana nenyama yomzimba, inyama yomdlalo, intlanzi kunye nokutya kwaselwandle, iziselo ezineswekile, iikhabho ezisulungekisiweyo, iswekile kunye nemvubelo.

Kukuphi ukutya okutyayo?

Nangona ukutya okune-gout kususa ukutya okuninzi, kusekho ukutya okuninzi okucocekileyo onokukunandipha.

Ukutya kuthathwa njenge-purine ephantsi xa ine-100 mg engaphantsi ye-purines nge-ounces eziyi-3.5 (100 grams).

Nazi ezinye izidlo ezisezantsi-purine ezikhuselekileyo ngokubanzi kubantu abanegawuthi (20,):

• Iziqhamo: Zonke iziqhamo zilungile gout. Iitsheri zinokunceda ekuthinteleni uhlaselo ngokwehlisa amanqanaba e-uric acid kunye nokunciphisa ukudumba (,).
• Imifuno: Yonke imifuno ilungile, kubandakanya iitapile, i-ertyisi, amakhowa, ii-eggplants kunye nemifuno eluhlaza eluhlaza.
• Iimbotyi: Zonke iimbotyi zilungile, kubandakanya iilentile, iimbotyi, iimbotyi zesoya kunye netofu.
• Amantongomane: Zonke iinati kunye nembewu.
• Amazimba: Oku kubandakanya i-oats, irayisi emdaka kunye nerhasi.
• Iimveliso zederi: Zonke izinto zobisi zikhuselekile, kodwa ubisi olunamafutha amancinci lubonakala luluncedo ngakumbi (,).
• Amaqanda
• Iziselo: Ikofu, iti kunye neti eluhlaza.
• Iitrob kunye neziqholo: Zonke izityalo kunye neziqholo.
• Ioyile esekwe kwizityalo: Kubandakanywa i-canola, ikhokhonathi, umnquma kunye neoyile yeflakisi.

Ukutya onokukutya ngokumodareyitha

Ngaphandle kwenyama yomzimba, inyama yomdlalo kunye neentlanzi ezithile, uninzi lwenyama lunokudliwa ngokumodareyitha. Kuya kufuneka uzilinganisele kwii-ounces ezi-4-6 (115-170 gram) kwezi zihlandlo ezimbalwa ngeveki (20).

Ziqulathe inani eliphakathi leepurine, elithathwa njenge-100-200 mg nge-100 yeegram. Yiyo loo nto ukutya ukutya okuninzi kunokubangela uhlaselo lwegawuthi.

• Ukutya: Oku kubandakanya inkukhu, inyama yenkomo, inyama yehagu kunye negusha.
• Ezinye iintlanzi: Isalmon entsha okanye enkonkxiweyo ngokubanzi iqulethe amanqanaba asezantsi e-purines kunezinye iintlanzi.

Isishwankathelo: Ukutya ekufuneka ukutyile nge-gout kubandakanya zonke iziqhamo kunye nemifuno, ukutya okuziinkozo, iimveliso zobisi ezinamafutha asezantsi, amaqanda kunye neziselo ezininzi. Nciphisa ukutyiwa kweenyama ezingezizo ezomzimba kunye neentlanzi ezinje nge salmon ukuya kwii-ounces ezi-4-6 (115-170 gram) amaxesha ambalwa ngeveki.

Imenyu ye-Gout-Friendly yeVeki enye

Ukutya ukutya okune-gout kuya kukunceda unciphise iintlungu kunye nokudumba, ngelixa kuthintela uhlaselo lwexesha elizayo.

Nantsi imenyu efanelekileyo yesifo se-gout kwiveki enye.

uMvulo

• Isidlo sakusasa: I-Oats ene-yoghurt yesiGrike kunye ne-1/4 yekomityi (malunga ne-31 gram) amajikijolo.
• Isidlo sasemini: Isaladi yequinoa enamaqanda abilisiweyo kunye nemifuno emitsha.
• Isidlo sangokuhlwa: Ipasta yengqolowa iphela kunye nenkukhu eyosiweyo, isipinatshi, ipepile yentsimbi kunye ne-feta-fat feta feta.

uLwesibini

• Isidlo sakusasa: I-Smoothie kunye ne-1/2 indebe (i-74 gram) i-blueberries, i-1/2 indebe (i-15 gram) isipinashi, i-1/4 indebe (i-59 ml) i-yogurt ye-Greek kunye ne-1/4 indebe (i-59 ml) yobisi olunamafutha aphantsi.
• Isidlo sasemini: Isandwich epheleleyo yengqolowa enamaqanda kunye nesaladi.
• Isidlo sangokuhlwa: Inkukhu ethosiweyo kunye nemifuno enerayisi emdaka.

uLwesithathu

• Isidlo sakusasa: I-oats ebusuku - i-1/3 indebe (i-27 gram) i-oats eqengqelweyo, ikomityi ye-1/4 (59 ml) iyogathi yamaGrike, 1/3 indebe (79 ml) ubisi olunamafutha asezantsi, 1 tbsp (14 iigrem) imbewu ye-chia, 1/4 indebe (malunga ne-31 gram) yamajikijolo kunye ne-1/4 tsp (1.2 ml) ye-vanilla. Makhe uhlale ubusuku bonke.
• Isidlo sasemini: Iichickpeas kunye nemifuno emitsha esongelweni sengqolowa.
• Isidlo sangokuhlwa: I-salmon ebhaka i-Herb kunye ne-asparagus kunye neetamatato zekherry.

uLwesine

• Isidlo sakusasa: Ubusuku be-chia seed pudding-2 tbsp (28 gram) imbewu ye-chia, ikomityi enye (240 ml) iyogurt yamaGrikhi kunye ne-1/2 tsp (2.5 ml) ye-vanilla ekhutshwe ngeziqhamo ezisikiweyo ozikhethileyo. Makhe sihlale kwisitya okanye kwisitya semasoni ubusuku bonke.
• Isidlo sasemini: I-salmon ye-Leftover kunye nesaladi.
• Isidlo sangokuhlwa: Iquinoa, isipinatshi, isitshalo seqanda kunye nesaladi yokutya.

uLwesihlanu

• Isidlo sakusasa: Isonka saseFransi kunye namaqunube.
• Isidlo sasemini: Isandwich epheleleyo yengqolowa enamaqanda abilisiweyo kunye nesaladi.
• Isidlo sangokuhlwa: I-tofu ethosiweyo kunye nemifuno enerayisi emdaka.

uMgqibelo

• Isidlo sakusasa: Amakhowe kunye ne-zucchini frittata.
• Isidlo sasemini: I-Leftover i-tofu ethosiweyo kunye nerayisi emdaka.
• Isidlo sangokuhlwa: Iibheger zokuzenzela zasekhaya ezinesaladi entsha.

iCawe

• Isidlo sakusasa: I-omelet yamaqanda amabini kunye nesipinatshi kunye nama-mushroom.
• Isidlo sasemini: Iichickpeas kunye nemifuno emitsha esongelweni sengqolowa.
• Isidlo sangokuhlwa: Amaqanda aqhekeziweyo amaqanda-amaqanda aqhekeziweyo kunye nesipinatshi kunye neentsimbi zepelepele kwii-tortillas zengqolowa.

Isishwankathelo: Ukutya okufanelekileyo kwe-gout kunokukhetha okuninzi kwimenyu esempilweni kwaye emnandi. Isahluko esingentla sinikezela ngesampulu yemenyu efanelekileyo yegout kwiveki enye.

Olunye Utshintsho kwindlela yokuphila onokuyenza

Ngaphandle kokutya kwakho, kukho utshintsho oluninzi kwindlela yokuphila enokukunceda ukunciphisa umngcipheko wokuhlaselwa yi-gout kunye ne-gout.

Yehla emzimbeni

Ukuba une-gout, ukuthwala ubunzima obugqithisileyo kunokunyusa umngcipheko wokuhlaselwa yi-gout.

Kungenxa yokuba ubunzima obugqithisileyo bunokukwenza ukuba unganyangeki kwi-insulin, ekhokelela kukunganyangeki kwe-insulin. Kule meko, umzimba awukwazi ukusebenzisa i-insulin ngokufanelekileyo ukususa iswekile egazini. Ukuxhathisa kwe-insulin kukwakhuthaza amanqanaba aphezulu e-uric acid (25,).

Uphando lubonisa ukuba ukunciphisa umzimba kunokunceda ukunciphisa ukunganyangeki kwe-insulin kunye namanqanaba asezantsi e-uric acid (,).

Oko kwathiwa, thintela ukuphazamiseka kwindlela yokutya-oko kukuthi, ukuzama ukunciphisa umzimba ngokukhawuleza ngokutya okuncinci. Uphando lubonisa ukuba ukunciphisa umzimba ngokukhawuleza kunokunyusa umngcipheko wokuhlaselwa yi-gout (,,).

Zilolonge ngakumbi

Ukuzilolonga rhoqo yenye indlela yokuthintela ukuhlaselwa yintsholongwane.

Ayisiyiyo kuphela imithambo enokukunceda ugcine ubunzima obunempilo, kodwa inokugcina amanqanaba e-uric acid esezantsi ().

Olunye uphononongo kumadoda angama-228 lafumanisa ukuba abo babaleka ngaphezulu kwe-5 yeekhilomitha (i-8 yeekhilomitha) yonke imihla babenomngcipheko ophantsi we-50% we-gout. Oku bekukho ngenxa yokuthwala ubunzima obuncinci ().

Hlala Umanzi

Ukuhlala hydrated kunokunceda ukunciphisa umngcipheko uhlaselo sifo.

Kungenxa yokuba ukufunxa amanzi ngokwaneleyo kunceda umzimba ukuba ususe uric acid engaphezulu egazini, uyikhuphe kumchamo (,).

Ukuba wenza umthambo kakhulu, ke kubaluleke ngakumbi ukuba uhlale unamanzi, kuba ungaphulukana namanzi amaninzi ngokubila.

Nciphisa ukungenisa utywala

Utywala yinto ebangela uhlaselo gout (,).

Kungenxa yokuba umzimba unokubeka phambili ukususa utywala ngaphezulu kokususa i-uric acid, ukuvumela i-uric acid ukuba iqokelele kwaye yenze iikristali (38).

Olunye uphononongo kubandakanya abantu abangama-724 bafumanisa ukuba ukusela iwayini, ibhiya okanye utywala kwenyusa umngcipheko wokuhlaselwa yi-gout. Isiselo esinye ukuya kwezimbini ngosuku sonyuse umngcipheko nge-36%, kwaye iziselo ezibini ukuya kwezine ngosuku zonyusa nge-51% ().

Zama iVithamin C eyongezelelweyo

Uphando lubonisa ukuba izongezo ze vithamin C zinokunceda ukuthintela ukuhlaselwa yi-gout ngokuhlisa amanqanaba e-uric acid (,,).

Kubonakala ngathi ivithamini C iyakwenza oku ngokunceda izintso zisuse uric acid ngakumbi kumchamo (,).

Nangona kunjalo, olunye uphononongo lufumanise ukuba izongezo ze vithamin C bezingenampembelelo ku gout ().

Uphando ngezongezelelo ze-vitamin C ze-gout intsha, ke kufuneka ukuba kwenziwe uphando oluninzi ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Isishwankathelo: Ukwehla kobunzima, ukuzilolonga, ukuhlala unamanzi, ukunciphisa utywala kunye nokuthatha ivithamin C kunokunceda ukuthintela uhlaselo lwegawuthi.

Umgca osezantsi

Igawuthi luhlobo lwesifo samathambo esibandakanya iintlungu ngequbuliso, ukudumba kunye nokudumba kwamalungu.

Ngethamsanqa, ukutya okune-gout kunokunceda ukunciphisa iimpawu zayo.

Ukutya neziselo ezihlala zibangela ukuhlaselwa yi-gout zibandakanya inyama, inyama yomdlalo, ezinye iintlobo zentlanzi, incindi yeziqhamo, isoda kunye notywala.

Kwelinye icala, iziqhamo, imifuno, iinkozo ezipheleleyo, iimveliso zesoya kunye neemveliso zobisi ezinamafutha asezantsi zinokunceda ukuthintela ukuhlaselwa yi-gout ngokunciphisa amanqanaba e-uric acid.

Olunye utshintsho kwindlela yokuphila olunokunceda ukuthintela ukuhlaselwa yi-gout kubandakanya ukugcina ubunzima obunempilo, ukuzilolonga, ukuhlala unamanzi amaninzi, ukusela utywala obuncinci kunye nokuthatha izongezo ze vithamin C.