Zakudya Zabwino Kwambiri za Gout: Zomwe Mungadye, Zomwe Muyenera Kupewa

Zamkati

• Kodi Gout ndi Chiyani?
• Kodi Zakudya Zimakhudza Gout?
• Ndi Zakudya Ziti Zomwe Muyenera Kupewa?
• Ndi Zakudya Ziti Zomwe Muyenera Kudya?
• Zakudya Zomwe Mungadye Moperewera
• Menyu Yokonda Gout Sabata Limodzi
• Zosintha Zina Zamoyo Zomwe Mungapange
• Tsitsa Kunenepa
• Chitani Zambiri
• Khalani Wosungunuka
• Malire Kumwa Mowa
• Yesani Vitamini C Supplement
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Gout ndi mtundu wa nyamakazi, yotupa yamafundo. Zimakhudza anthu pafupifupi 8.3 miliyoni ku US kokha ().

Anthu omwe ali ndi gout amamva zowawa mwadzidzidzi komanso zoopsa, kutupa ndi kutupa kwamafundo ().

Mwamwayi, gout imatha kuyang'aniridwa ndi mankhwala, zakudya zomwe zimakonda gout komanso kusintha kwa moyo.

Nkhaniyi ikufotokoza zakudya zabwino kwambiri za gout ndi zakudya zomwe muyenera kupewa, mothandizidwa ndi kafukufuku.

Kodi Gout ndi Chiyani?

Gout ndi mtundu wa nyamakazi yomwe imakhudza kupweteka kwadzidzidzi, kutupa ndi kutupa kwamafundo.

Pafupifupi theka la milandu ya gout imakhudza zala zazikulu zakumapazi, pomwe milandu ina imakhudza zala, manja, mawondo ndi zidendene (,,).

Zizindikiro za gout kapena "kuukira" kumachitika ngati muli uric acid wochuluka m'magazi. Uric acid ndi chinthu chotayidwa chomwe chimapangidwa ndi thupi chikamagaya zakudya zina.

Mlingo wa uric acid ukakhala wokwera, makhiristo ake amatha kudziunjikira m'malo anu am'magulu. Izi zimayambitsa kutupa, kutupa komanso kupweteka kwambiri ().

Kuukira kwa gout kumachitika usiku ndipo kumatha masiku 3-10 (6).

Anthu ambiri omwe ali ndi vutoli amakumana ndi izi chifukwa matupi awo sangathe kuchotsa uric acid wowonjezera bwino. Izi zimalola uric acid kudziunjikira, kuyika ndikukhazikika m'malo olumikizirana mafupa.

Ena omwe ali ndi gout amapanga uric acid wambiri chifukwa cha majini kapena zakudya zawo (,).

Chidule: Gout ndi mtundu wa nyamakazi yomwe imakhudza kupweteka kwadzidzidzi, kutupa ndi kutupa kwamafundo. Zimachitika pamene muli uric acid wochuluka m'magazi, ndikupangitsa kuti iike m'malo olumikizana ngati makhiristo.

Kodi Zakudya Zimakhudza Gout?

Ngati muli ndi gout, zakudya zina zimatha kuyambitsa vuto mukakweza uric acid.

Zakudya zoyambitsa zimakonda kukhala ndi purines, chinthu chomwe chimapezeka mwachilengedwe. Mukamafuta purines, thupi lanu limapanga uric acid ngati chotaya ().

Izi sizodetsa nkhawa anthu athanzi, chifukwa amachotsa uric acid m'thupi.

Komabe, anthu omwe ali ndi gout sangathe kuchotsa moyenera uric acid. Chifukwa chake, kudya kwa purine kwambiri kumatha kulola uric acid kudzikundikira ndikupangitsa gout ().

Mwamwayi, kafukufuku akuwonetsa kuti kuletsa zakudya zopatsa mphamvu kwambiri komanso kumwa mankhwala oyenera kumatha kuletsa gout ().

Zakudya zomwe nthawi zambiri zimayambitsa gout zimaphatikizapo nyama zamagulu, nyama zofiira, nsomba, mowa ndi mowa. Amakhala ndi purines (,).

Komabe, pali chosiyana ndi lamuloli. Kafukufuku akuwonetsa kuti masamba obiriwira kwambiri samayambitsa ziwopsezo za gout (13).

Ndipo chosangalatsa ndichakuti, zakumwa zotsekemera za fructose ndi shuga zitha kuonjezera chiopsezo chakumenyedwa ndi gout ndi gout, ngakhale sichili ndi purine ().

M'malo mwake, amatha kukweza uric acid pochulukitsa njira zamagetsi zingapo (,).

Mwachitsanzo, kafukufuku wophatikizapo oposa 125,000 omwe adatenga nawo gawo adapeza kuti anthu omwe amadya kwambiri fructose anali ndi chiwopsezo chachikulu cha 62% chokhala ndi gout ().

Kumbali inayi, kafukufuku akuwonetsa kuti mkaka wopanda mafuta ambiri, zopangira soya komanso zowonjezera mavitamini C zitha kuthandiza kupewa gout pochepetsa ma uric acid m'magazi (,).

Zakudya zamkaka zamafuta ambiri komanso zamafuta ambiri sizikuwoneka kuti zimakhudza uric acid (13,).

Chidule: Zakudya zitha kukweza kapena kutsitsa uric acid, kutengera ndi purine. Komabe, fructose imatha kukulitsa kuchuluka kwa asidi a uric ngakhale siyolemera ngati purine.

Ndi Zakudya Ziti Zomwe Muyenera Kupewa?

Ngati mukugwidwa ndi gout mwadzidzidzi, pewani olakwira - zakudya zopangira purine.

Izi ndi zakudya zomwe zimakhala ndi 200 mg ya purines pa ma ola 3.5 (100 magalamu) (20).

Muyeneranso kupewa zakudya za high-fructose, komanso zakudya zopatsa-purine, zomwe zimakhala ndi 150-200 mg wa purines pa ma ola 3.5. Izi zitha kuyambitsa gout.

Nawa zakudya zazing'ono zopangira purine, zakudya zapamwamba kwambiri za purine ndi zakudya za fructose zofunika kupewa (6,, 20):

• Zakudya zonse za m'thupi: Izi zikuphatikiza chiwindi, impso, buledi wokoma ndi ubongo
• Zakudya zamasewera: Zitsanzo zake ndi pheasant, nyama yang'ombe ndi venison
• Nsomba: Herring, trout, mackerel, tuna, sardines, anchovies, haddock ndi zina zambiri
• Zakudya zina zam'nyanja: Scallops, nkhanu, shrimp ndi roe
• Zakumwa zosakaniza: Makamaka timadziti ta zipatso ndi shuga zotsekemera
• Zowonjezera shuga: Uchi, timadzi tokoma ndi madzi a chimanga a high-fructose
• Yisiti: Chakudya chopatsa thanzi, yisiti ya brewer ndi zowonjezera zina za yisiti

Kuphatikiza apo, ma carb oyeretsedwa ngati buledi woyera, makeke ndi ma cookie ayenera kupewedwa. Ngakhale samakhala ndi purines kapena fructose, ali ndi michere yochepa ndipo amatha kukweza uric acid ().

Chidule: Ngati muli ndi gout, muyenera kupewa zakudya monga nyama zamagulu, nyama zamasewera, nsomba ndi nsomba, zakumwa zotsekemera, ma carbs oyengedwa, shuga wowonjezera ndi yisiti.

Ndi Zakudya Ziti Zomwe Muyenera Kudya?

Ngakhale kuti chakudya chokometsedwa ndi gout chimachotsa zakudya zambiri, palinso zakudya zochepa zotsitsa purine zomwe mungasangalale nazo.

Zakudya zimawerengedwa kuti ndi purine wotsika kwambiri mukakhala ndi purine zosakwana 100 mg pa ma ola 3.5 (100 magalamu).

Nawa zakudya zochepa zotsuka purine zomwe nthawi zambiri zimakhala zotetezeka kwa anthu omwe ali ndi gout (20,):

• Zipatso: Zipatso zonse zimakhala zabwino kwa gout. Matcheri atha kuthandizanso kupewa ziwopsezo pochepetsa uric acid komanso kuchepetsa kutupa (,).
• Zamasamba: Masamba onse ndiabwino, kuphatikiza mbatata, nandolo, bowa, biringanya ndi masamba obiriwira obiriwira.
• Nyemba: Nyemba zonse ndi zabwino, kuphatikiza mphodza, nyemba, soya ndi tofu.
• Mtedza: Mtedza wonse ndi mbewu.
• Mbewu zonse: Izi zimaphatikizapo phala, mpunga wabulauni ndi balere.
• Zakudya za mkaka: Zakudya zonse zamkaka ndizabwino, koma mkaka wopanda mafuta ambiri umawoneka wopindulitsa kwambiri (,).
• Mazira
• Zakumwa: Khofi, tiyi ndi tiyi wobiriwira.
• Zitsamba ndi zonunkhira: Zitsamba zonse ndi zonunkhira.
• Mafuta obzala mbewu: Kuphatikizapo canola, kokonati, maolivi ndi mafuta a fulakesi.

Zakudya Zomwe Mungadye Moperewera

Kupatula nyama zam'thupi, nyama zamasewera ndi nsomba zina, nyama zambiri zitha kudyedwa pang'ono. Muyenera kudziletsa okha ma 4-6 ounces (115-170 magalamu) mwa awa kangapo pa sabata (20).

Amakhala ndi purines ochepa, omwe amadziwika kuti 100-200 mg pa 100 magalamu. Chifukwa chake, kudya kwambiri kungayambitse gout.

• Zakudya: Izi zikuphatikiza nkhuku, ng'ombe, nkhumba ndi mwanawankhosa.
• Nsomba zina: Salmon watsopano kapena wamzitini nthawi zambiri amakhala ndi ma purine ochepa kuposa nsomba zina zambiri.

Chidule: Zakudya zomwe muyenera kudya ndi gout zimaphatikizapo zipatso ndi ndiwo zamasamba, mbewu zonse, mkaka wopanda mafuta ambiri, mazira ndi zakumwa zambiri. Chepetsani kumwa kwanu nyama zopanda ziwalo ndi nsomba monga saumoni kuti mupereke mavitamini 4-6 (115-170 magalamu) kangapo sabata iliyonse.

Menyu Yokonda Gout Sabata Limodzi

Kudya zakudya zokhala ndi gout kudzakuthandizani kuti muchepetse ululu ndi kutupa, poletsa kuukira kwamtsogolo.

Nayi zitsanzo zokomera gout sabata limodzi.

Lolemba

• Chakudya cham'mawa: Oats okhala ndi yogurt wachi Greek ndi 1/4 chikho (pafupifupi 31 magalamu) zipatso.
• Chakudya: Saladi ya quinoa ndi mazira owiritsa ndi nyama zatsopano.
• Chakudya Pasitala wathunthu wa tirigu ndi nkhuku yokazinga, sipinachi, tsabola belu ndi feta mafuta ochepa.

Lachiwiri

• Chakudya cham'mawa: Smoothie wokhala ndi chikho cha 1/2 (74 magalamu) mabulosi abulu, 1/2 chikho (15 magalamu) sipinachi, 1/4 chikho (59 ml) yogurt wachi Greek ndi 1/4 chikho (59 ml) mkaka wamafuta ochepa.
• Chakudya: Sangweji yonse yambewu ndi mazira ndi saladi.
• Chakudya: Nkhuku yokazinga ndi ndiwo zamasamba ndi mpunga wofiirira.

Lachitatu

• Chakudya cham'mawa: Oats usiku - 1/3 chikho (27 magalamu) oats, 1/4 chikho (59 ml) yogurt wachi Greek, 1/3 chikho (79 ml) mkaka wopanda mafuta, 1 tbsp (14 magalamu) mbewu za chia, 1/4 chikho (pafupifupi 31 magalamu) zipatso ndi 1/4 tsp (1.2 ml) chotulutsa vanila. Khalani pansi usiku umodzi.
• Chakudya: Nkhuku ndi ndiwo zamasamba zatsopano zokutira tirigu.
• Chakudya: Nsomba zophika zitsamba ndi katsitsumzukwa ndi tomato yamatcheri.

Lachinayi

• Chakudya cham'mawa: Usiku umodzi chia seed pudding - 2 tbsp (28 magalamu) nthanga za chia, 1 chikho (240 ml) yogurt wachi Greek ndi 1/2 tsp (2.5 ml) vanila yotulutsa ndi zipatso zonunkhira zomwe mwasankha. Khalani mu mphika kapena mtsuko wamatabwa usiku wonse.
• Chakudya: Nsomba yotsalira ndi saladi.
• Chakudya: Quinoa, sipinachi, biringanya ndi feta saladi.

Lachisanu

• Chakudya cham'mawa: Chotupitsa ku French ndi strawberries.
• Chakudya: Sangweji yonse yambewu ndi mazira owiritsa ndi saladi.
• Chakudya: Tofu wokazinga ndi ndiwo zamasamba ndi mpunga wofiirira.

Loweruka

• Chakudya cham'mawa: Bowa ndi zukini frittata.
• Chakudya: Zosungira tofu wokazinga ndi mpunga wofiirira.
• Chakudya Nkhuku zopangira tokha ndi saladi watsopano.

Lamlungu

• Chakudya cham'mawa: Omelet-mazira awiri ndi sipinachi ndi bowa.
• Chakudya: Nkhuku ndi ndiwo zamasamba zatsopano zokutira tirigu.
• Chakudya: Ma tacos a mazira ophwanyika - mazira ophwanyika ndi sipinachi ndi tsabola belu pamatumbo onse a tirigu.

Chidule: Chakudya chokomera gout chimakhala ndi njira zambiri pazakudya zabwino komanso zokoma. Chaputala pamwambapa chimapereka zitsanzo zosankha gout sabata limodzi.

Zosintha Zina Zamoyo Zomwe Mungapange

Kupatula pazakudya zanu, pali zosintha zingapo pamoyo zomwe zingakuthandizeni kuchepetsa chiopsezo cha gout ndi gout.

Tsitsa Kunenepa

Ngati muli ndi gout, kunyamula kulemera mopitilira muyeso kumatha kuonjezera chiopsezo chanu cha gout.

Ndi chifukwa chakuti kulemera mopitilira muyeso kumatha kukupangitsani kukhala osagwirizana ndi insulin, zomwe zimapangitsa kuti insulini isakanike. Zikatero, thupi silingagwiritse ntchito insulini moyenera kuti ichotse shuga m'magazi. Kukaniza kwa insulin kumalimbikitsanso kuchuluka kwa uric acid (25,).

Kafukufuku akuwonetsa kuti kuonda kungathandize kuchepetsa kukana kwa insulin ndikutsitsa uric acid (()).

Izi zati, pewani kuwonongeka - ndiko kuti, kuyesera kuchepetsa thupi mwachangu pokha pang'ono. Kafukufuku akuwonetsa kuti kuchepa thupi kwakanthawi kochepa kumatha kuonjezera chiopsezo cha gout (,,).

Chitani Zambiri

Kuchita masewera olimbitsa thupi nthawi zonse ndi njira ina yopewera matenda a gout.

Sikuti masewera olimbitsa thupi angakuthandizeni kuti mukhale ndi thanzi labwino, komanso amathanso kuchepetsa uric acid ().

Kafukufuku wina mwa amuna 228 adapeza kuti iwo omwe amayenda mtunda wopitilira ma kilomita asanu ndi atatu tsiku lililonse anali ndi chiopsezo chotsika pang'ono cha 50% cha gout. Izi zidachitikanso chifukwa chochepa thupi ().

Khalani Wosungunuka

Kukhala hydrated kungathandize kuchepetsa chiopsezo cha gout.

Ndi chifukwa chakuti kumwa madzi okwanira kumathandiza thupi kuchotsa uric acid wochuluka m'magazi, ndikulitulutsa mumkodzo (,).

Ngati mumachita masewera olimbitsa thupi kwambiri, ndiye kuti ndikofunikira kwambiri kukhalabe ndi madzi, chifukwa mutha kutaya madzi ambiri kudzera thukuta.

Malire Kumwa Mowa

Mowa ndimomwe zimayambitsa kufalikira kwa gout (,).

Izi ndichifukwa choti thupi limatha kuyika patsogolo pochotsa mowa m'malo mochotsa uric acid, ndikulola kuti uric acid ipezeke ndikupanga makhiristo (38).

Kafukufuku wina kuphatikiza anthu a 724 adapeza kuti kumwa vinyo, mowa kapena zakumwa zoledzeretsa kumawonjezera chiopsezo cha gout. Zakumwa chimodzi kapena ziwiri patsiku zidakulitsa chiopsezo ndi 36%, ndipo zakumwa ziwiri kapena zinayi patsiku zidakulitsa ndi 51% ().

Yesani Vitamini C Supplement

Kafukufuku akuwonetsa kuti zowonjezera mavitamini C zitha kuthandiza kupewa gout mwa kutsitsa uric acid (,,).

Zikuwoneka kuti vitamini C imachita izi pothandiza impso kuchotsa uric acid mu mkodzo (,).

Komabe, kafukufuku wina adapeza kuti zowonjezera mavitamini C sizinakhudze gout ().

Kafufuzidwe ka mavitamini C owonjezera a gout ndi watsopano, chifukwa chake maphunziro ena amafunikira asanapange mayankho olimba.

Chidule: Kuchepetsa thupi, kuchita masewera olimbitsa thupi, kukhala ndi madzi ambiri, kuchepetsa mowa komanso kumwa vitamini C kungathandizenso kupewa gout.

Mfundo Yofunika Kwambiri

Gout ndi mtundu wa nyamakazi yokhudza kupweteka kwadzidzidzi, kutupa ndi kutupa kwamafundo.

Mwamwayi, zakudya zokhala ndi gout zitha kuthandizira kuthetsa zizindikilo zake.

Zakudya ndi zakumwa zomwe nthawi zambiri zimayambitsa kuukira kwa gout zimaphatikizapo nyama zakuthupi, nyama zamasewera, mitundu ina ya nsomba, msuzi wazipatso, ma sodas a shuga ndi mowa.

Kumbali inayi, zipatso, ndiwo zamasamba, mbewu zonse, zopangira soya ndi mkaka wopanda mafuta ambiri zitha kuthandiza kupewa gout pochepetsa uric acid.

Zosintha zina zingapo pamoyo zomwe zingathandize kupewa ziwopsezo za gout zimaphatikizapo kukhala ndi thanzi labwino, kuchita masewera olimbitsa thupi, kukhala wopanda madzi, kumwa mowa pang'ono komanso kumwa mavitamini C owonjezera.