Ukutya ngokuHlobo-gout: Izikhokelo zeZondlo kunye noThintelo lokutya

Umxholo

• Yintoni ebangela igawuthi?
• Ukuqonda i-purines
• Kukuphi ukutya ekufuneka kuthintelwe?
• Iiproteni zezilwanyana zibachaphazela njani abantu abane-gout?
• Utywala buchaphazela njani abantu abanegawuthi?
• Iswekile ibachaphazela njani abantu abanegawuthi?
• Gwema okanye unciphise i-carbohydrate ecocekileyo
• Kukuphi ukutya ekufuneka kufakwe?
• Iiproteni zezityalo
• Ezobisi kunye nezingezizo ezobisi
• Iziqhamo nemifuno
• Loluphi utshintsho kwindlela yokuphila olunokunceda igawuthi?
• Yintoni i-takeaway?

Yintoni igawuthi?

Igawuthi luhlobo lwesifo samathambo esibangelwa yiuric acid eninzi egazini. Ukugqithisa kwe-uric acid kungakhokelela kulwakhiwo lolwelo olujikeleze amalungu, anokubangela uric acid ziikristale. Ukwenziwa kwezi kristali kubangela ukuba amalungu adumbe kwaye adumbe, okukhokelela kwintlungu enkulu.

Iindaba ezimnandi kukuba uyakwazi ukulawula sifo. Ukongeza ekuthatheni amayeza, ukutya kunye nokutshintsha indlela yokuphila kunokunceda ukuthintela uhlaselo olubuhlungu.

Ukutya okufanelekileyo kwegout kuyilelwe ngokukodwa ukukunceda ukuba uphephe ukuhlaselwa yintlungu ebuhlungu. Funda kabanzi malunga nokutya okumele ukubandakanye-kwaye kukuphi ukukhusela-ukukunceda ukukhusela iimpawu.

Yintoni ebangela igawuthi?

Igawuthi ikhula xa kukho iuric acid eninzi egazini. Oku kugqithisileyo kwe-uric acid kunokuba sisiphumo sokutya okuphezulu kwii-purines, okanye umzimba wakho unokuvelisa i-uric acid eninzi kakhulu.

Kwezinye iimeko, amanqanaba egazi i-uric acid anokuhlala aqhelekile, kodwa igawuthi iseyeyona ichanekileyo. Oku kungenxa yokuvuvukala kwaye umzimba ukhupha i-uric acid engaphezulu komchamo.

Ukuqonda i-purines

I-Purines yimichiza edibeneyo iuric acid xa imetabolism. Iipurine zenziwa ngumzimba wakho okanye zithathwa emzimbeni wakho ngokutya okutyayo.

Kwinkqubo yesiqhelo, i-purines yehla iye kwi-uric acid. I-uric acid yile:

• ichithwe egazini
• wadlula kwizintso waya kumchamo
• isuswe emzimbeni

Nangona kunjalo, oku akuqhelekanga kwimeko ye-gout. Iingxaki zenzeka xa izintso zingasusi i-uric acid ngokukhawuleza ngokwaneleyo okanye ukuba kukho inani elonyukayo lemveliso ye-uric acid. La manqanaba aphezulu akha egazini, ekhokelela kwinto eyaziwa ngokuba yi-hyperuricemia.

Nangona ingachazwanga njengesifo, i-hyperuricemia inokuba yingozi ukuba ikhokelela ekwenziweni kweekristal zeuric acid. Igawuthi ingakhula xa ezi kristali zakha zijikeleza amalungu.

Kukuphi ukutya ekufuneka kuthintelwe?

Ukutya okufanelekileyo kwe-gout kuya kunceda ukulawula amanqanaba e-uric acid emzimbeni ngelixa ukhuthaza impilo iyonke. Ngokutsho kweKholeji yaseMelika yeRheumatology, ukutya okunexabiso eligqithisileyo kwezi zinto zilandelayo kunokukhokelela kwi-gout:

• ukutya kwaselwandle
• inyama ebomvu
• iziselo ezineswekile
• utywala

Zonke ezi zinto zokutya zinomxholo we-purine ephezulu. Unoko engqondweni, ukutya kwe-gout kufuneka kuthintele okanye kunciphise oku kutya:

• inyama, ezinje ngengqondo, isonka esimnandi, intliziyo, izintso, kunye nesibindi
• inyama yehagu
• Thekhi
• inyama yegusha
• inyamakazi
• herring, anchovies, smelt, kunye nesardines
• I-mackerel, ityhuna, i-trout, i-haddock kunye ne-codfish
• iimbaza kunye neescallops
• igwele
• ibhiya, iwayini notywala
• incindi yeziqhamo
• isoda

Ukuba ufuna ukufaka iprotheni yezilwanyana ekutyeni kwakho, kuphela isixa esilinganiselweyo esinconyelwayo. Kucetyiswa ukuba uphephe ukutya iinxalenye ezinkulu zenyama etyebile nge-purine. Ukutya okuqhelekileyo kwenyama zii-ounces ezi-3 kwaye intlanzi zii-ounces ezi-4.

Iindlela zokupheka ezinobuhlobo nokuba azinazo kwezi proteni zezilwanyana okanye zinemali encinci ngokwaneleyo yokukunceda uhlale kufutshane neenkonzo ezi-1 ukuya kwezi-2 yonke imihla okanye zibandakanya iintsuku ezingenanyama.

Iiproteni zezilwanyana zibachaphazela njani abantu abane-gout?

Iiproteni zezilwanyana ziphezulu kwii-purines. Kuba ukwakhiwa kweepurine kungakhokelela kumanqanaba aphakamileyo e-uric acid, enokuthi ke ikhokelele kwi-gout, kungcono ukunqande okanye ubeke umda ngokungqongqo koku kutya.

Oku kutya kuphezulu kwi-purines kwaye kufuneka kudliwe ngokumodareyitha:

• inyama yenkomo
• Iqela
• inyama yegusha
• inyama yehagu
• iham
• inkukhu
• iqhekeza
• intaka eyifizenti
• igusi
• idada
• islamoni
• unonkala, ilobster, iimbatyisi kunye ne shrimp

Ngelixa ezi proteni ziphantsi kwii-purines kunezo zikuluhlu lwangaphambili, kuya kufuneka uzame Nciphisa ukungenisa kwakho zonke iiprotein zezilwanyana ukuya kwii-ounces ezi-3 ukuya kwezi-6 ngemini, eyi-1 ukuya kwezi-2 zeenkonzo.

Utywala buchaphazela njani abantu abanegawuthi?

Utywala buphazamisa ukususwa kwe-uric acid emzimbeni. Kucingelwa ukuba amanqanaba aphezulu e-purine kwiziselo ezinxilisayo akhokelela kolu phazamiso.

Ngokwesiqhelo, ii-purines ziya kwehla zibe yi-uric acid zize zikhuphe emzimbeni ngomchamo. Nangona kunjalo, le nkqubo iphazamiseka xa amanqanaba e-uric acid ephezulu kakhulu. Amakristali enza iifom ejikeleze amalunga, kwaye igawuni iyakhula.

Ukuthintela uhlaselo oluthe gout, bambelela kwezi zikhokelo:

• thintela utywala xa uhlaselwa
• Nciphisa ukusetyenziswa kwewayini
• thintela ibhiya

Gcina ukhumbula ukuba kuya kufuneka thintela utywala ngokupheleleyo Ngaphandle kokuba ugqirha wakho uthethe ngenye indlela. Iindlela zokupheka ezinobungozi zithatha ezi zithintelo zotywala ziqwalasele nazo.

Iswekile ibachaphazela njani abantu abanegawuthi?

Ukutya okuphezulu kwe-fructose kunye nokutya okuneswekile kunokuba nefuthe kumanqanaba e-uric acid emzimbeni. Isizathu esinye siswekile kunye neelekese ziphezulu kwiikhalori kwaye zinxulunyaniswa nokutyeba, into eyaziwayo yomngcipheko wegawuthi.

Ukongeza, nangona iziselo ezinesityebi se-fructose, ezinje ngeziselo ezibandayo, zingaqulathanga manqanaba aphezulu e-purines, zibonisiwe zonyusa umngcipheko wokuphuma kwegawuthi. Kungenxa yokuba i-uric acid yenye yeemveliso ze-fructose metabolism. Ubungqina bubonakalisile ukuchitha isixa esikhulu se-fructose kunokunyusa amanqanaba e-uric acid egazini.

Ukonyusa ukufunxa kwakho amanzi imihla ngemihla kunye nokusika isiselo esihlwahlwazayo kunye nokusetyenziswa kwesoda kuya kunceda ukugungxula umzimba wakho we-uric acid kunye nokuthintela ukwenziwa kwamatye ezintso.

Nangona bezilinga, iilekese kungcono ziyekwe zingafakwanga. Yenza indawo endaweni yokutya okusempilweni, okunobuhlobo begawuthi njengeeprotein ezisekwe kwizityalo kunye neemveliso zobisi ezinamafutha asezantsi.

Gwema okanye unciphise i-carbohydrate ecocekileyo

Iicarbohydrate ezicokisekileyo zibandakanya:

• isonka esimhlophe
• amaqebengwana
• ilekese
• ipasta, ngaphandle kokutya okuziinkozo

Zonke iiresiphi ezinobungani be-gout zingenayo i-carbs ecoliweyo okanye zibandakanya kuphela kwixabiso elincinci kakhulu.

Kukuphi ukutya ekufuneka kufakwe?

Ukutya okune-purine ephantsi kunokunceda ukuthoba amanqanaba e-uric acid kunye nomsebenzi wokuthintela iimpawu zesifo.

Ukutya kunye nokusela okusetyenziswa mihla le kubandakanya:

• iimbotyi neelentile
• iimbotyi
• ulwelo, ngakumbi amanzi
• ubisi olunamafutha asezantsi okanye olungenamafutha
• iinkozo zizonke, ezifana nehabile, irayisi emdaka kunye nerhasi
• IQuinoa
• ibhatata
• iziqhamo kunye nemifuno

Iiproteni zezityalo

Iimbotyi kunye nemidumba yimithombo yeprotheni ebalaseleyo. Ukutya le mithombo isekwe kwizityalo kunokukunceda uhlangabezane neemfuno zemihla ngemihla zeprotein, ngelixa usika amanqatha agcweleyo afumaneka kwi-purine ephezulu, iiprotein ezisekwe kwizilwanyana.

Ezobisi kunye nezingezizo ezobisi

Abanye abantu bafumanisa ukuba ubisi lunokunyusa iimpawu zabo ze-gout, ngelixa abanye befumana ukwehla kwamanqanaba e-uric acid ngokutya okunobisi olunamafutha asezantsi.

Zininzi iindlela zobisi ezisekwe kwizityalo ezikhoyo ukuba ufuna ukunqanda ubisi.

Iziqhamo nemifuno

Ukutya okune-Vitamin C, okufana neetsheri, kubonisa ubungqina bokunciphisa ukuhlaselwa yintsholongwane.

Into enomdla kukuba, uphononongo alukhange lubonakalise imifuno ye-purine ephezulu yokunyusa ukuhlaselwa yi-gout. Ngapha koko, imifuno iphezulu kwifayibha kwaye iphantsi kweekhalori, ezinokukunceda ukulawula ubunzima bakho.

Nangona kunjalo, ukukhumbula ukutya i-iron kunokuba luncedo kwabo bane-gout. Uninzi lwentsimbi engafumanekiyo ifumaneka kwimithombo yenyama, kodwa ukutya okunezityalo okususelwa kwizityalo kunokuba nefuthe elibi kwi-gout.

Kuhlala kubalulekile ukunikela ingqalelo kwiimpawu zakho ezizodwa kwaye uguqule ukutya kwakho ngokusekwe kwiimfuno zakho ezithile.

Unokuzibandakanya ngokukhuselekileyo kwezi veggies zine purine ephezulu:

• isipinashi kunye neminye imifuno eluhlaza, eluhlaza
• ertyisi
• i-asparagus
• icauliflower
• amakhowa

Loluphi utshintsho kwindlela yokuphila olunokunceda igawuthi?

Kubalulekile ukuba uqonde ukuba ukutya kwegaw akunyango. Endaweni yoko, lutshintsho kwindlela yokuphila olunokunceda ukunciphisa okanye ukuphelisa iimpawu zesifo.

Ukongeza ekulandeleni ukutya kwe-gout, ugqirha wakho uya kuncoma ukuzilolonga rhoqo kunye nokwehla kobunzima. Kwiimeko ezininzi, oku kunokunceda ukulawula i-gout ngaphezulu kokutya okune-low-purine diet.

Yintoni i-takeaway?

Ngokungafaniyo nezinye iintlobo zesifo samathambo, igawuthi iyanyangeka. Ukhetho lonyango luya kwahluka kwaye luxhomekeke kwizinto ezahlukeneyo, ezinje:

• iminyaka yakho
• impilo yakho jikelele
• imbali yakho yonyango
• ubuzaza bemeko yakho

Ukongeza ekuthatheni amayeza amiselweyo, uhlaselo olubi lwe-gout lunokulawulwa ngoku:

• ukutya
• indlela yokuphila esempilweni
• ulawulo lobunzima
• indlela esebenzayo yeempawu kunye neempawu

Inxalenye enkulu yempumelelo yakho ekulawuleni imeko yakho ixhomekeke kwindlela otya ngayo nakwindlela ophila ngayo. Qiniseka ukuba uxoxa ngazo zonke iinkxalabo zesondlo kunye nogqirha wakho kunye nesazi sokutya ngaphambi kokuba uqalise.