Malangizo 7 Otsatira Chakudya Chotsika Kwambiri

Zamkati

• 1. Mvetsetsani kuti purine ndi chiyani
• 2. Sankhani ngati chakudya chotsitsa-purine ndichanu
• 3. Muzidya chakudya chopatsa thanzi chopanda zotsatirapo zoipa
• 4. Sankhani vinyo m'malo mwa mowa
• 5. Pumulani ku sardines
• 6. Imwani madzi ambiri
• 7. Sangalalani pang'ono!
• Kutenga

Chidule

Ngati mumakonda nyama ndi mowa, zakudya zomwe zimadula zonsezi zingawoneke ngati zopanda pake.

Koma chakudya chochepa kwambiri cha purine chingakhale chothandiza ngati posachedwapa mwalandira matenda a gout, miyala ya impso, kapena matenda am'mimba. Zitha kukhalanso zothandiza ngati mukungofuna njira zopewera matendawa paulendo wanu wotsatira wa dokotala.

Kaya muli ndi chifukwa chotani, nayi malangizo othandizira kutsatira zakudya zochepa za purine.

1. Mvetsetsani kuti purine ndi chiyani

Purine palokha si vuto. Purine amapangidwa mwachilengedwe mthupi lanu komanso amapezekanso muzakudya zina.

Vuto ndiloti purines imagwera mu uric acid, yomwe imatha kupanga timibulu tomwe timasungika m'malo anu ndikupangitsa kupweteka ndi kutupa. Kuphatikizana uku kumatchedwa gout, kapena gout.

Gawo limodzi mwa magawo atatu a uric acid omwe thupi lanu limapanga ndi chifukwa cha kuwonongeka kwa ma purine omwe mumalandira kuchokera pazakudya ndi zakumwa. Ngati mumadya purine wambiri-zakudya zolemera, thupi lanu limakhala ndi uric acid wambiri. Kuchuluka kwa uric acid kumatha kubweretsa zovuta monga gout kapena miyala ya impso.

2. Sankhani ngati chakudya chotsitsa-purine ndichanu

Malinga ndi Chipatala cha Mayo, chakudya chochepa kwambiri cha purine ndichabwino kwa aliyense amene angafune kuthandizidwa poyang'anira gout kapena miyala ya impso. Zimalimbikitsanso kudya zakudya monga zipatso ndi ndiwo zamasamba m'malo mwa nyama zonona.

Chifukwa chake, chakudya chotsika ndi purine chitha kukhala chothandiza ngakhale mutakhala kuti mulibe vuto ndikungofuna kuti mudye wathanzi.

Kafukufuku wina wokhudza anthu pafupifupi 4,500 adawonetsa kuti kutsatira chakudya cha ku Mediterranean kumalumikizidwa ndi chiopsezo chochepa chokhala ndi uric acid. Izi zitha kukhala chifukwa cha anti-yotupa komanso antioxidant omwe amapezeka mumtundu uwu wazakudya.

3. Muzidya chakudya chopatsa thanzi chopanda zotsatirapo zoipa

Pali zakudya zambiri zomwe mungadye ngati mukutsata zakudya zochepa. Zakudya zabwino monga mkate, chimanga, ndi pasitala. Zosankha zambewu zonse zimalimbikitsidwa makamaka. Zakudya zina pazosankhazi ndi monga:

• mkaka wopanda mafuta ambiri, yogati, ndi tchizi
• khofi
• mazira
• zipatso zonse ndi ndiwo zamasamba
• mbatata
• mtedza

4. Sankhani vinyo m'malo mwa mowa

Mowa ndi chakumwa cha purine chomwe, malinga ndi kafukufuku waposachedwa, chimagwirizana mwachindunji ndi kuchuluka kwa uric acid chifukwa cha yisiti.

Kafukufuku yemweyo adawonetsa, komabe, kuti vinyo samakhudza kuchuluka kwa uric acid omwe thupi lanu limatulutsa. Zing'onozing'ono zingathenso kukhala ndi zotsatira zabwino pa dongosolo lanu. Kotero pa phwando lanu lotsatira la chakudya chamadzulo kapena kunja, kungakhale kwanzeru kusankha vinyo mmalo mwa mowa.

5. Pumulani ku sardines

Zakudya zapamwamba zopewera kuphatikiza izi:

• Nyamba yankhumba
• chiwindi
• sardines ndi anchovies
• nandolo zouma ndi nyemba
• phala

Masamba omwe ali ndi purine wambiri amaphatikizapo kolifulawa, sipinachi, ndi bowa. Komabe, izi zikuwoneka kuti sizikuwonjezera uric acid yopanga monga zakudya zina.

6. Imwani madzi ambiri

Uric acid imadutsa mthupi lanu kudzera mumkodzo wanu. Ngati simumamwa madzi ambiri, mutha kuwonjezera kuchuluka kwa uric acid mthupi lanu.

Malinga ndi National Kidney Foundation, mutha kuchepetsa chiopsezo cha gout ndi miyala ya impso ngati mumamwa magalasi asanu ndi atatu amadzi kapena kupitilira apo patsiku.

7. Sangalalani pang'ono!

Kukhala pachakudya chotsuka kwambiri sikuyenera kukhala kokoka. Malinga ndi kafukufuku wa 2013 wochokera ku Greece, zakudya zaku Mediterranean ndizothandiza kwambiri kuti muchepetse uric acid mthupi lanu. Ganizirani kugula buku lophika ku Mediterranean kapena kusangalala ndi chakudya chabwino pamalo odyera aku Mediterranean.

Kutenga

Kwa anthu omwe ali ndi impso kapena gout, kutsatira zakudya zochepa za purine kungakhale kofunikira. Komabe, anthu ambiri amatha kuchita bwino pakati pa purine omwe amatenga ndi uric acid omwe amapanga.

Ngati mukuganiza kuti chakudya chotsika kwambiri ndi choyenera kwa inu, lankhulani ndi dokotala poyamba. Muthanso kukumana ndi katswiri wazakudya kuti akuthandizeni kuyamba.

• Thupi lanu limapanga uric acid mukamaphwanya purine.
• Kuchuluka kwa uric acid kumatha kuyambitsa miyala ya impso kapena gout.
• Zakudya zaku Mediterranean mwachilengedwe zimakhala zochepa mu purine.