Mafi kyawun Abinci don Gout: Abin da Za Ku Ci, Abin da Zai Guji

Wadatacce

• Menene Gout?
• Ta yaya Abinci ke Shafar Gout?
• Waɗanne Irin Abinci Ya Kamata Ku Guji?
• Waɗanne Irin Abinci Ya Kamata Ku Ci?
• Abincin da Zaku Iya Ci a Matsakaici
• Jerin Abubuwan Kyauta na Mako Daya
• Sauran Canje-canjen Rayuwar da Zaku Iya Yi
• Rage nauyi
• Motsa Moreari
• Kasance Mai ruwa
• Iyakance Shan Alkahol
• Gwada aarin Vitamin C
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Gout wani nau'i ne na cututtukan zuciya, yanayin rashin kumburi na haɗin gwiwa. Ya shafi kimanin mutane miliyan 8.3 a cikin Amurka kawai ().

Mutanen da ke fama da gout suna fuskantar mummunan hari na azaba, kumburi da kumburin gidajen abinci ().

Abin farin ciki, ana iya sarrafa gout tare da magunguna, abinci mai sauƙin gout da canje-canje na rayuwa.

Wannan labarin yayi bitar mafi kyawun abinci don gout kuma waɗanne irin abinci ne yakamata a guji, tallafawa ta hanyar bincike.

Menene Gout?

Gout wani nau'in amosanin gabbai ne wanda ya shafi ciwo kwatsam, kumburi da kumburin mahaɗan.

Kusan rabin maganganun gout suna shafar manyan yatsun kafa, yayin da wasu al'amuran ke shafar yatsun hannu, wuyan hannu, gwiwoyi da diddige (,,).

Alamomin gout ko “hare-hare” suna faruwa ne lokacin da ƙwarin uric acid ya yi yawa a cikin jini. Uric acid wani abu ne mai lalata jiki wanda jiki yakeyi lokacin da yake narkar da wasu abinci.

Lokacin da matakan acid na uric suka yi yawa, lu'ulu'u ne na iya tarawa a cikin gidajenku. Wannan aikin yana haifar da kumburi, kumburi da zafi mai zafi ().

Hawan gout yawanci yakan faru ne da daddare kuma ya wuce kwanaki 3-10 (6).

Yawancin mutanen da ke da yanayin suna fuskantar waɗannan alamun saboda jikinsu ba zai iya cire yawan uric acid da kyau ba. Wannan yana ba da damar uric acid ya tara, ya ƙera kuma ya daidaita a cikin gidajen.

Sauran tare da gout suna yin uric acid mai yawa saboda kwayoyin halitta ko abincin su (,).

Takaitawa: Gout wani nau'in amosanin gabbai ne wanda ya shafi ciwo kwatsam, kumburi da kumburin mahaɗan. Yana faruwa ne lokacin da akwai sinadarin uric acid da yawa a cikin jini, yana haifar da shi a cikin haɗin a matsayin lu'ulu'u ne.

Ta yaya Abinci ke Shafar Gout?

Idan kana da gout, wasu abinci na iya haifar da hari ta hanyar ɗaga matakan uric acid.

Abincin da ke haifar da daɗa yawanci yawan abu ne a cikin purines, wani abu da aka samo shi cikin abinci. Lokacin da kake narke purines, jikinka yana yin uric acid azaman kayan sharar gida ().

Wannan ba damuwa bane ga masu lafiya, saboda suna cire ingantaccen uric acid daga jiki sosai.

Koyaya, mutanen da ke da gout ba za su iya ingantaccen cire ƙwayoyin uric acid da kyau ba. Sabili da haka, babban abincin tsarkakakke na iya barin uric acid ya tara kuma ya haifar da harin gout ().

Abin farin ciki, bincike ya nuna cewa hana cin abinci mai tsarkakakke da shan magani mai kyau na iya hana kai hare hare ().

Abincin da ke saurin haifar da hare-haren gout sun haɗa da naman gabobi, jan nama, abincin teku, giya da giya. Sun ƙunshi matsakaici-zuwa-babban adadin purines (,).

Koyaya, akwai banda ɗaya ga wannan ƙa'idar. Bincike ya nuna cewa kayan marmari masu tsafta ba sa haifar da hare-hare (13).

Kuma abin sha’awa, fructose da abubuwan sha mai daɗin sukari na iya ƙara haɗarin hare-hare na gout da gout, duk da cewa ba su da wadataccen sinadarin purine ().

Madadin haka, suna iya ɗaga matakan uric acid ta hanyar hanzarta aiwatar da salon salula da yawa (,).

Misali, binciken da ya hada da mahalarta sama da 125,000 ya gano cewa mutanen da suka cinye mafi yawan fructose suna da kasadar 62% mafi girma na ci gaban gout ().

A wani bangaren kuma, bincike ya nuna cewa kayayyakin kiwo mai yawa, kayayyakin waken soya da sinadaran bitamin C na iya taimakawa rigakafin gout ta hanyar rage matakan uric acid na jini (,).

Kayan kiwo mai cikakken mai da mai mai yawa ba ze shafi matakan uric acid ba (13,).

Takaitawa: Abinci na iya ɗaga ko rage matakan uric acid ɗinka, gwargwadon abin da ke cikin tsarkinsu. Koyaya, fructose na iya ɗaga matakan uric acid ɗinku kodayake ba mai wadataccen tsarkakakke bane.

Waɗanne Irin Abinci Ya Kamata Ku Guji?

Idan kun kasance mai saukin kamuwa da hare-haren gout ba zato ba tsammani, ku guji manyan masu laifi - abinci mai-sinadarin-purine.

Waɗannan su ne abincin da ke ɗauke da fiye da 200 na purines a kowane oza 3.5 (gram 100) (20).

Har ila yau, ya kamata ku guji abinci mai yawan fructose, da abinci mai tsaka-tsaka-tsaka, wanda ya ƙunshi 150-200 mg na purines a cikin awo 3.5. Wadannan na iya haifar da harin gout.

Anan ga wasu manyan abinci mai-tsarkakakken sinadarai, abinci mai tsafta mai tsaka-tsakin abinci da abinci mai-babban fructose don kaucewa (6,, 20):

• Duk naman gabobi: Wadannan sun hada da hanta, koda, burodi mai zaki da kwakwalwa
• Wasan nama: Misalan sun hada da mara daɗi, naman alade da farauta
• Kifi: Herring, kifi, mackerel, tuna, sardines, anchovies, haddock da sauransu
• Sauran abincin teku: Scallops, kaguwa, jatan lande da roe
• Abincin Sugary: Musamman ruwan 'ya'yan itace da sodas mai zaƙi
• Sugara sugars: Honey, agave nectar da kuma babban-fructose masara syrup
• Yakin: Yisti na abinci mai gina jiki, yisti na giya da sauran abubuwan karin yisti

Bugu da kari, yakamata a guji ingantaccen carbi kamar farin burodi, waina da wainar da burodi. Kodayake ba su da yawa a cikin purines ko fructose, suna da ƙarancin abinci mai gina jiki kuma suna iya ɗaga matakan uric acid ɗin ku ().

Takaitawa: Idan kana da gout, yakamata ka guji abinci kamar naman gabobi, nama mai laushi, kifi da abincin teku, abubuwan sha mai daɗi, carbs da aka ƙera, daɗa sugars da yisti.

Waɗanne Irin Abinci Ya Kamata Ku Ci?

Kodayake abinci mai ɗanɗano na gout yana kawar da abinci da yawa, har yanzu akwai wadatattun kayan abinci masu ƙananan-tsarkakakke waɗanda zaku more.

Ana ɗaukar abinci mai ƙananan-tsarkakakke lokacin da suke da ƙasa da MG 100 na purin a kowane fanni 3.5 (gram 100).

Anan ga wasu abinci mai ƙananan-tsarkakakke waɗanda ke da aminci ga mutanen da ke da gout (20,):

• 'Ya'yan itãcen marmari Duk 'ya'yan itatuwa suna da kyau ga gout. Cherries na iya taimaka ma hana rigakafin ta hanyar rage matakan uric acid da rage kumburi (,).
• Kayan lambu: Duk kayan lambu suna da kyau, gami da dankali, peas, namomin kaza, kayan ƙwai da ganye koren ganye.
• Legumes: Duk legumes na da lafiya, gami da dawa, wake, waken soya da tofu.
• Kwayoyi: Duk kwayoyi da tsaba.
• Cikakken hatsi: Wadannan sun hada da hatsi, shinkafar ruwan kasa da sha'ir.
• Kayayyakin kiwo: Duk kiwo yana da lafiya, amma kiwo mai mai mai yawa ya bayyana yana da amfani musamman (,).
• Qwai
• Abubuwan sha Kofi, shayi da kuma koren shayi.
• Ganye da kayan yaji Duk ganye da kayan yaji.
• Mai na tsire-tsire: Ciki har da kanola, kwakwa, zaitun da mai.

Abincin da Zaku Iya Ci a Matsakaici

Baya ga naman gabobi, nama na nama da wasu kifaye, yawancin nama ana iya cinye su cikin matsakaici. Yakamata ka rage kanka zuwa ogan 4-6 (gram 115-170) na waɗannan 'yan lokuta a sati (20).

Suna ƙunshe da matsakaiciyar purines, wanda aka ɗauka a matsayin 100-200 MG a kowace gram 100. Don haka, cin yawancin su na iya haifar da harin gout.

• Nama: Wadannan sun hada da kaza, naman shanu, naman alade da rago.
• Sauran kifi: Fresh ko kifin gwangwani gabaɗaya ya ƙunshi ƙananan matakan purines fiye da yawancin kifayen.

Takaitawa: Abincin da ya kamata ku ci tare da gout sun haɗa da dukkan 'ya'yan itace da kayan marmari, hatsi cikakke, kayayyakin kiwo mai ƙoshin mai, ƙwai da yawancin abubuwan sha. Ayyade yawan cin naman jikinku da kifin kamar kifin kifi don yin hidimomi na oza 4-6 (gram 115-170) a wasu lokutan a sati.

Jerin Abubuwan Kyauta na Mako Daya

Cin abinci mai ɗanɗano na gout zai taimaka maka rage zafi da kumburi, yayin hana faruwar hari a nan gaba.

Anan ga samfurin gout-friendly na mako guda.

Litinin

• Karin kumallo: Oats tare da yogurt na Girkanci da kofin 1/4 (kimanin gram 31).
• Abincin rana: Salatin quinoa tare da dafaffun kwai da sabbin kayan lambu.
• Abincin dare: Taliyan alkama duka tare da gasasshiyar kaza, alayyafo, barkono mai ƙararrawa da cuku mai ɗan kiba.

Talata

• Karin kumallo: Smoothie tare da kofi 1/2 (gram 74) blueberries, 1/2 kofin (gram 15) alayyafo, 1/4 kofin (59 ml) yogurt na Girka da 1/4 kofi (59 ml) madara mai mai mai yawa.
• Abincin rana: Cikakken sandwich tare da ƙwai da salad.
• Abincin dare: Soyayyen kaza da kayan lambu tare da shinkafar ruwan kasa.

Laraba

• Karin kumallo: Oats na dare - 1/3 kofin (gram 27) oats birgima, 1/4 kofin (59 ml) yogurt na Girka, 1/3 kofin (79 ml) madara mai mai ƙyama, 1 tbsp (gram 14) chia tsaba, 1/4 kofin (kimanin gram 31) 'ya'yan itace da 1/4 tsp (1.2 ml) cirewar vanilla. Bari a kwana a dare.
• Abincin rana: Chickpeas da sabbin kayan lambu a cikin dunkulen alkama.
• Abincin dare: Salmon da aka gasa ganye tare da bishiyar asparagus da tumatirin tumatir.

Alhamis

• Karin kumallo: Pudding iri na chia na dare - 2 tbsp (gram 28) chia tsaba, kofi 1 (240 ml) yogurt na Girka da 1/2 tsp (2.5 ml) cire vanilla tare da yankakken 'ya'yan itacen da kuka zaba. Bari a zauna a cikin kwano ko mason tulu na dare.
• Abincin rana: Salmon da ya rage tare da salatin.
• Abincin dare: Quinoa, alayyafo, dawa da salad.

Juma'a

• Karin kumallo: Abincin Faransa tare da strawberries.
• Abincin rana: Cikakken sandwich tare da dafaffun kwai da salad.
• Abincin dare: Soyayyen tofu da kayan lambu tare da shinkafar ruwan kasa.

Asabar

• Karin kumallo: Naman kaza da zucchini frittata.
• Abincin rana: Ragowar toyayyen tofu da shinkafar ruwan kasa.
• Abincin dare: Burgers na gida da sabo salat.

Lahadi

• Karin kumallo: Omelet-kwai biyu tare da alayyafo da namomin kaza.
• Abincin rana: Chickpeas da sabbin kayan lambu a cikin dunkulen alkama.
• Abincin dare: Scrambled egg tacos - scrambled egg tare da alayyafo da barkono mai kararrawa akan garin alkama duka.

Takaitawa: Abubuwan cin abinci mai ɗanɗano na gout yana da zaɓuɓɓuka da yawa don ƙoshin lafiya da mai dadi. Babin da ke sama yana ba da samfurin menu na gout-friendly na mako guda.

Sauran Canje-canjen Rayuwar da Zaku Iya Yi

Baya ga abincinku, akwai canje-canje da yawa na rayuwa waɗanda zasu iya taimaka muku rage haɗarin haɗarin gout da gout.

Rage nauyi

Idan kana da gout, ɗaukar nauyi mai yawa na iya ƙara haɗarin harin gout.

Wancan ne saboda nauyin da ya wuce kima na iya sa ku zama mai saurin jure insulin, wanda ke haifar da juriya na insulin. A waɗannan yanayin, jiki ba zai iya amfani da insulin yadda yakamata don cire sukari daga jini ba. Rashin juriya na insulin yana inganta matakan acid uric mai girma (25,).

Bincike ya nuna cewa rage nauyi zai iya taimakawa wajen rage juriya na insulin da ƙananan matakan uric acid (,).

Wannan ya ce, ku guji cin abincin haɗari - ma'ana, ƙoƙari ku rasa nauyi da sauri ta hanyar cin abinci kaɗan. Bincike ya nuna cewa saurin asarar nauyi na iya ƙara haɗarin hare-haren gout (,,).

Motsa Moreari

Motsa jiki na yau da kullun wata hanya ce don hana hare-haren gout.

Ba wai kawai motsa jiki zai iya taimaka maka don kiyaye ƙoshin lafiya ba, amma kuma zai iya kiyaye ƙarancin uric acid ƙananan ().

Studyaya daga cikin binciken da aka yi a cikin maza 228 ya gano cewa waɗanda suke gudu fiye da mil 5 (kilomita 8) a kowace rana suna da kasadar kaso 50% na cutar gout. Wannan ma wani bangare ne saboda ɗaukar mara nauyi ().

Kasance Mai ruwa

Kasancewa da ruwa yana iya taimakawa wajen rage barazanar kamuwa da cutar gout.

Wancan ne saboda wadataccen shan ruwa yana taimakawa jiki cire ƙwayoyin uric acid mai yawa daga jini, fitar da shi cikin fitsari (,).

Idan kuna motsa jiki da yawa, to ya fi mahimmanci ku kasance da ruwa, saboda kuna iya rasa ruwa da yawa ta zufa.

Iyakance Shan Alkahol

Giya giya ce gama gari don hare-haren gout (,).

Wancan ne saboda jiki na iya fifita cire giya akan cire uric acid, barin barin uric acid ya zama lu'ulu'u ne (38).

Wani bincike da ya hada da mutane 724 ya gano cewa shan giya, giya ko giya na kara barazanar kamuwa da cutar gout. Abin sha ɗaya zuwa biyu a kowace rana ya ƙara haɗarin ta hanyar 36%, kuma abubuwan sha biyu zuwa huɗu a kowace rana sun ƙaru da 51% ().

Gwada aarin Vitamin C

Bincike ya nuna cewa abubuwan bitamin C na iya taimakawa hana hare-haren gout ta hanyar rage matakan uric acid (,,).

Da alama bitamin C yana yin hakan ta hanyar taimaka wa kodan su cire ƙarin uric acid a cikin fitsari (,).

Koyaya, binciken daya gano cewa abubuwan bitamin C basu da tasiri akan gout ().

Bincike kan abubuwan bitamin C don gout sabo ne, don haka ana buƙatar ƙarin karatu kafin a iya yanke shawara mai ƙarfi.

Takaitawa: Rashin nauyi, motsa jiki, zama cikin ruwa, iyakance barasa da yuwuwar shan bitamin C na iya taimakawa hana hare-haren gout.

Layin .asa

Gout wani nau'in amosanin gabbai ne wanda ya shafi ciwo kwatsam, kumburi da kumburin mahaɗan.

Abin farin ciki, cin abinci mai ƙoshin lafiya na gout zai iya taimakawa alamun sa.

Abinci da abin sha waɗanda galibi ke haifar da hare-hare na gout sun haɗa da naman gabobi, naman farauta, wasu nau'ikan kifi, ruwan 'ya'yan itace, sodas mai zaƙi da giya.

A gefe guda kuma, 'ya'yan itatuwa, kayan lambu, hatsi gaba daya, kayayyakin waken soya da kayayyakin kiwo mai mai mai yawa na iya taimakawa rigakafin gout ta hanyar rage matakan uric acid.

Wasu changesan canje-canje na rayuwa waɗanda zasu iya taimakawa hana hare-haren gout sun haɗa da kiyaye ƙoshin lafiya, motsa jiki, kasancewa cikin ruwa, shan ƙarancin barasa da yiwuwar shan abubuwan bitamin C.