Iingcebiso ezi-7 zokulandela ukutya okunePurine ephantsi

Umxholo

• 1. Qonda ukuba yintoni i-purine
• 2. Thatha isigqibo sokuba ngaba ukutya okwe-purine low kukufanele
• 3. Yonwabela ukutya okumnandi ngaphandle kwemiphumo emibi
• 4. Khetha iwayini endaweni yebhiya
• 5. Thatha ikhefu kwisardadi
• 6. Sela amanzi amaninzi
• 7. Yonwaba kancinci!
• Ukuthatha

Ushwankathelo

Ukuba uyayithanda inyama kunye nebhiya, ukutya okunqumlayo oku kunokubonakala kungonwabisi.

Kodwa ukutya okune-purine ephantsi kunokuba luncedo ukuba kutshanje ufumene isifo se-gout, amatye ezintso, okanye ukuphazamiseka kwendlela yokwetyisa. Inokuba luncedo ukuba ujonga nje iindlela zokuphepha ukuxilongwa kuhambo lwakho olulandelayo kugqirha.

Nokuba siyintoni na isizathu sakho, nazi ezinye iingcebiso zokulandela ukutya okune-purine low.

1. Qonda ukuba yintoni i-purine

Ukuhlanjululwa ngokwakho akuyongxaki. I-purine iveliswa ngokwendalo emzimbeni wakho kwaye ikwafumaneka nakukutya okuthile.

Ingxaki kukuba i-purines yehla iye kwi-uric acid, enokuthi ibe ziikristale ezifaka kumalungu akho kwaye zibangele iintlungu nokudumba. Le ntlungu edibeneyo ibizwa ngokuba yi-gout, okanye i-gout attack.

Isinye kwisithathu se-uric acid eyenziwe ngumzimba wakho ngenxa yokonakala kweepurine ozifumana ekutyeni nasekuseleni. Ukuba utya ukutya okunzima kakhulu kwe-purine, umzimba wakho unenqanaba eliphezulu le-uric acid. Uric acid eninzi inokubangela ukuphazamiseka njengegawuthi okanye amatye ezintso.

2. Thatha isigqibo sokuba ngaba ukutya okwe-purine low kukufanele

Ngokwe-Mayo Clinic, ukutya okune-purine ephantsi kulungele nabani na ofuna uncedo lokulawula igawuthi okanye amatye ezintso. Ikwakhuthaza ukutya ukutya okufana neziqhamo kunye nemifuno endaweni yenyama enamafutha.

Ke, ukutya okune-purine ephantsi kunokuba luncedo nokuba awunangxaki kwaye ufuna ukutya usempilweni.

Olunye uphononongo olubandakanya phantse abantu abangama-4,500 lubonise ukuba ukulandela ukutya kweMeditera kunxulunyaniswa nomngcipheko omncinci wokufumana i-uric acid ephezulu. Oku kunokuba ngenxa yeepropathi ezichasene nokudumba kunye ne-antioxidant ezikhoyo kolu hlobo lokutya.

3. Yonwabela ukutya okumnandi ngaphandle kwemiphumo emibi

Kukho okuninzi ukutya okunokutya ukuba ulandela ukutya okune-purine ephantsi. Ukutya okufanelekileyo kokutya kubandakanya isonka, isiriyeli kunye nepasta. Kukhethwa ngokukhethekileyo iinkozo zonke. Okunye ukutya kwimenyu kubandakanya:

• ubisi olunamafutha asezantsi, iyogathi, kunye netshizi
• kofu
• amaqanda
• iziqhamo kunye nemifuno
• iitapile
• amandongomane

4. Khetha iwayini endaweni yebhiya

Ibhiya sisiselo esinencasa ye-purine ethi, ngokophando lwamva nje, inonxibelelwano ngokuthe ngqo kunye nokunyuka kwemveliso ye-uric acid ngenxa yegwele layo.

Isifundo esifanayo sityhile, nangona kunjalo, ukuba iwayini ayichaphazeli ukuba ungakanani na uric acid oveliswa ngumzimba wakho. Inani elincinci linokuba nefuthe elihle kwinkqubo yakho. Ke kwitheko lakho lesidlo sangokuhlwa okanye ukuphuma ebusuku, kunokuba bubulumko ukukhetha iwayini endaweni yebhiya.

5. Thatha ikhefu kwisardadi

Ukutya okuphezulu kwe-purine ukuthintela kubandakanya:

• inyama yehagu
• isibindi
• isardadi kunye nee-anchovies
• ii-ertyisi ezomileyo kunye neembotyi
• oatmeal

Imifuno enomxholo ococekileyo we-purine ibandakanya icauliflower, isipinatshi kunye nama-mushroom. Nangona kunjalo, ezi zibonakala zinganyusi imveliso ye-uric acid njengako konke ukutya.

6. Sela amanzi amaninzi

Uric acid idlula emzimbeni wakho ngomchamo wakho. Ukuba awuseli manzi kakhulu, unokwandisa ukwakhiwa kweuric acid emzimbeni wakho.

Ngokwe-National Kidney Foundation, ungawunciphisa umngcipheko we-gout kunye namatye ezintso ukuba usela iiglasi zamanzi ezisibhozo okanye nangaphezulu ngemini.

7. Yonwaba kancinci!

Ukuba kukutya okune-purine ephantsi akufuneki kube kukutsala. Ngokophando luka-2013 oluvela eGrisi, izidlo zeMeditera zikulungele ukuthoba i-uric acid emzimbeni wakho. Cinga ukuthenga incwadi yokupheka yaseMeditera okanye ukonwabela ukutya okumnandi kwindawo yokutyela yaseMeditera.

Ukuthatha

Kubantu abanamatye ezintso okanye igawuthi, ukulandela ukutya okune-purine ephantsi kunokuba yimfuneko. Nangona kunjalo, uninzi lwabantu luyakwazi ngokwendalo ukufezekisa ibhalansi phakathi kobungakanani be-purine abayithathayo kunye ne-uric acid abayivelisayo.

Ukuba ucinga ukuba ukutya okune-low-purine kukufanele, thetha nogqirha wakho kuqala. Unokudibana nengcali yezidlo ebhalisiweyo ukukunceda uqalise.

• Umzimba wakho wenza i-uric acid xa isaphula i-purine.
• Uric acid eninzi inokubangela amatye ezintso okanye igawuthi.
• Ukutya kweMeditera ngokwendalo kusezantsi kwi-purine.