Noj Zoo Tshaj Plaws rau Gout: Yuav Noj Dab Tsi, Dab Tsi Yuav Zam Txim

Zoo Siab

• Gout Yog Dab Tsi?
• Cov Khoom Noj Muaj Teeb Meem Li Cas?
• Cov Khoom Noj Dab Tsi Koj Yuav Tsum Zam Zam?
• Cov Khoom Noj Dab Tsi Koj Yuav Tsum Tau Noj?
• Cov Khoom Noj Uas Koj Muaj Peev Xwm Noj Kom Haum
• Gout-Friendly Menu rau Ib Lub Limtiam
• Lwm Yam Kev Hloov Hauv Lub Neej Koj Yuav Ua Tau
• Poob phaus
• Kev Ua Si Ntau Ntxiv
• Nyob twj ywm hydrated
• Txwv txiav kev haus dej haus cawv
• Sim ua cov Vitamin C Pab Txhawb Ntxiv
• Rau hauv qab Kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Gout yog ib hom mob caj dab, mob mob ntawm pob qij txha. Nws cuam tshuam rau kwv yees li 8.3 lab tus tib neeg hauv Teb Chaws Asmeskas ib leeg ().

Cov neeg muaj mob gout muaj mob sai thiab mob hnyav ntawm kev mob, o thiab o ntawm cov pob qij txha ().

Hmoov zoo, gout tuaj yeem tswj tau nrog kev siv tshuaj, kev noj haus gout-kev noj haus thiab kev ua neej hloov.

Tsab ntawv xov xwm no soj ntsuam cov khoom noj zoo tshaj plaws rau gout thiab cov zaub mov dab tsi uas yuav tsum zam, kev txhawb nqa los ntawm kev tshawb fawb.

Gout Yog Dab Tsi?

Gout yog ib hom mob uas cuam tshuam nrog mob sai, o thiab o ntawm cov pob qij txha.

Ze li ib nrab ntawm cov mob gout cuam tshuam tus ntiv taw loj, hos qee kis raug rau tus ntiv tes, dab teg, hauv caug thiab luj taws (,,).

Cov tsos mob gout lossis "tawm tsam" tshwm sim thaum muaj uric acid ntau heev hauv cov ntshav. Uric acid yog cov khoom pov tseg tsim los ntawm lub cev thaum nws zom tej cov zaub mov.

Thaum cov uric acid qib siab dua, cov khoom siv ntawm nws tuaj yeem khaws cia hauv koj cov pob qij txha. Txoj kev no ua rau o, mob thiab mob heev ().

Gout tawm tsam feem ntau tshwm sim thaum tsaus ntuj thiab kav ntev li 3–10 hnub (6).

Feem coob ntawm cov neeg uas muaj tus mob no muaj cov tsos mob no vim tias lawv lub cev tshem tsis tau cov uric acid kom zoo. Qhov no cia uric acid ntau zuj zus, quaj thiab txiav txim siab ntawm cov pob qij txha.

Lwm tus neeg muaj gout ua rau mob uric acid ntau heev vim yog caj ces lossis lawv noj zaub mov (,).

Ntsiab lus: Gout yog ib hom mob uas cuam tshuam nrog mob sai, o thiab o ntawm cov pob qij txha. Nws tshwm sim thaum muaj uric acid ntau nyob rau hauv cov ntshav, ua rau nws tso nyiaj rau hauv cov pob qij txha raws li muaju.

Cov Khoom Noj Muaj Teeb Meem Li Cas?

Yog tias koj muaj gout, qee yam zaub mov yuav ua rau muaj kev tawm tsam los ntawm kev nce koj cov qib uric acid.

Cov zaub mov ua rau lub cev nquag muaj purines, ntau yam nyob hauv cov zaub mov. Thaum koj zom cov purines, koj lub cev ua rau uric acid ua qhov khoom pov tseg ().

Qhov no tsis yog kev txhawj xeeb rau cov neeg muaj kev noj qab haus huv, vim tias lawv tau tshem tawm cov uric acid ntau ntawm lub cev.

Txawm li cas los xij, cov neeg uas muaj gout tsis tuaj yeem tshem tawm cov kua qaub uric. Yog li, lub siab-purine zaub mov kom zoo yuav cia uric acid kom ntau thiab ua rau muaj kev gout nres ().

Hmoov zoo, kev tshawb fawb qhia pom tias kev txwv cov zaub mov muaj purine ntau thiab noj cov tshuaj kom tsim nyog tuaj yeem tiv thaiv kev mob gout ().

Cov zaub mov uas feem ntau ua rau gout tawm tsam muaj cov nqaij hauv nruab nrog, nqaij liab, nqaij ntses, dej cawv thiab npias. Lawv muaj qhov nruab nrab-rau-siab tus nqi ntawm purines (,).

Txawm li cas los xij, muaj ib txoj kev zam rau txoj cai no. Kev tshawb fawb qhia pom tias cov zaub muaj muaj purine ntau tsis ua rau muaj kev mob siab rau gout (13).

Thiab qhov zoo tshaj, cov dej haus fructose thiab dej qab zib muaj peev xwm nce kev pheej hmoo ntawm gout thiab gout tawm tsam, txawm tias lawv tsis yog purine-nplua nuj ().

Hloov chaw, lawv yuav nce qib uric acid los ntawm kev ua kom muaj ntau cov txheej txheem ntawm tes (,).

Piv txwv li, kev tshawb fawb suav nrog ntau dua 125,000 tus neeg koom nrog pom tias cov neeg uas haus ntau tshaj plaws fructose muaj 62% qhov kev pheej hmoo ntawm kev tsim gout ().

Ntawm qhov tod tes, kev tshawb fawb qhia tau tias cov khoom noj muaj mis nyuj tsawg, kua roj thiab cov tshuaj vitamin C pab tiv thaiv kev gout los ntawm kev txo cov ntshav uric acid ntau ntau (,).

Cov khoom noj siv mis ua kom rog thiab ua muaj roj ntau tsis zoo li cuam tshuam rau qib uric acid (13,).

Ntsiab lus: Cov zaub mov tuaj yeem nce lossis txo qis koj cov qib uric acid, nyob ntawm lawv cov ntsiab lus purine. Txawm li cas los xij, fructose tuaj yeem tsa koj cov uric acid ntau ntau txawm tias nws tsis yog purine-nplua nuj.

Cov Khoom Noj Dab Tsi Koj Yuav Tsum Zam Zam?

Yog tias koj muaj kev cuam tshuam rau kev tiv thaiv gout sai, zam kev ua txhaum loj - cov zaub mov muaj ntau ntau.

Cov no yog cov khoom noj uas muaj ntau tshaj 200 mg ntawm purines ib 3.5 ounces (100 grams) (20).

Koj yuav tsum tsis txhob noj cov zaub mov uas muaj zaub mov ntau, nrog rau cov zaub mov muaj kuab-muaj ntau hom, uas muaj 150-200 mg ntawm purines ib txog 3.5 ounces. Cov no yuav ua rau muaj mob gout.

Ntawm no yog ob peb yam khoom noj muaj cov ua muaj purine, muaj zaub mov ntau ntau-muaj ntau hom thiab cov zaub mov muaj zaub ntau ntau kom tsis txhob (6, 20):

• Txhua yam nqaij hauv nruab nrog cev: Cov no suav nrog daim siab, ob lub raum, cov khoom qab zib thiab lub paj hlwb
• Nqaij tsiaj qus: Piv txwv li cov pheasant, veal thiab venison
• Ntses: Herring, trout, mackerel, tuna, sardines, anchovies, haddock thiab ntau dua
• Lwm yam nqaij nruab deg: Scallops, roob ris, cws thiab roe
• Cov dej haus ntxiv: Tshwj xeeb cov kua txiv thiab kua txiv qab zib
• Cov piam thaj ntxiv: Zib ntab, agave nectar thiab high-fructose pob kws phoov
• Poov xab: Cov poov xab poov xab, brewer's poov xab thiab lwm yam kev pabcuam poov xab

Tsis tas li ntawd, ua kom zoo nkauj carbs zoo li cov qhob cij dawb, ncuav thiab ncuav qab zib yuav tsum tau zam. Txawm hais tias lawv tsis siab purines lossis fructose, lawv tsis tshua muaj zaub mov zoo thiab yuav nce koj cov qib uric acid ().

Ntsiab lus: Yog tias koj muaj gout, koj yuav tsum zam cov zaub mov xws li nqaij tsiaj, nqaij tsiaj qus, ntses thiab nqaij ntses, dej qab zib, carbs ua kom zoo, ntxiv piam thaj thiab poov xab.

Cov Khoom Noj Dab Tsi Koj Yuav Tsum Tau Noj?

Txawm hais tias cov zaub mov gout tshem tawm ntau cov zaub mov, tseem muaj cov zaub mov muaj txiaj ntsig tsawg uas koj tuaj yeem nyiam.

Cov khoom noj tau txiav txim siab-purine tsawg thaum lawv muaj tsawg dua 100 mg ntawm purines ib 3.5 ooj (100 grams).

Nov yog qee cov zaub mov muaj purine tsawg uas feem ntau muaj kev nyab xeeb rau cov neeg gout (20,):

• Txiv Hmab Txiv Ntoo: Txhua cov txiv hmab txiv ntoo feem ntau zoo rau gout. Cov txiv ntoo txiv ntoo txawm tuaj yeem pab tiv thaiv kev tawm tsam los ntawm kev txo qis uric acid ntau ntau thiab txo qhov mob (().
• Zaub: Txhua cov zaub puav leej zoo, suav nrog cov qos yaj ywm, taum pauv, nceb, qe thiab tsaus zaub ntsuab pom.
• Muaj: Tag nrho cov khoom xyaw tau zoo, suav nrog cov taum pauv, taum pauv, taum pauv thiab taum pauv.
• Ceev: Txhua lub noob txiv ntoo thiab cov noob.
• Cov tseem nplej: Cov no suav nrog oats, nplej xim av thiab barley.
• Khoom noj siv mis: Txhua lub mis mis muaj kev nyab xeeb, tab sis cov mis nyuj uas muaj roj tsawg dua ua rau muaj txiaj ntsig tshwj xeeb (,).
• Cov qe
• Haus: Kas fes, tshuaj yej thiab ntsuab tshuaj yej.
• Tshuaj ntsuab thiab txuj lom: Txhua yam tshuaj ntsuab thiab txuj lom.
• Roj raws tsob nroj: Xws li canola, txiv maj phaub, txiv ntseej thiab roj flax.

Cov Khoom Noj Uas Koj Muaj Peev Xwm Noj Kom Haum

Ib yam ntawm cov nqaij nruab nrog tsiaj, nqaij tsiaj qus thiab nqaij ntses, cov nqaij feem ntau yuav tau noj tau kom tsawg. Koj yuav tsum txwv koj tus kheej kom tsawg li 4–6 ooj (115–170 grams) ntawm cov no ob peb zaug hauv ib as thiv (20).

Lawv muaj cov nqi nruab nrab ntawm purines, uas suav tias yog 100-200 mg rau 100 grams. Yog li, noj ntau dhau ntawm lawv yuav ua rau muaj kev gout.

• Nqaij: Cov no suav nrog nqaij qaib, nqaij nyuj, nqaij npuas thiab nqaij yaj.
• Lwm cov ntses: Fresh los yog cov kaus poom salmon feem ntau muaj cov theem qis ntawm purines ntau dua li lwm cov ntses.

Ntsiab lus: Cov khoom noj uas koj yuav tsum tau noj nrog gout suav nrog tag nrho cov txiv hmab txiv ntoo thiab zaub, cov nplej, zaub mov mis tsis muaj roj, qe thiab haus ntau. Txwv koj txoj kev noj cov nqaij thiab nqaij ntses xws li ntses salmon rau ntawm 4-6 ooj (115-170 grams) ob peb zaug ib asthiv.

Gout-Friendly Menu rau Ib Lub Limtiam

Noj cov khoom noj uas tsis yog gout yuav pab koj kom txo tus mob thiab o, thaum tiv thaiv kev tawm tsam yav tom ntej.

Ntawm no yog ib qho qauv gout-phooj ywg ntawv qhia zaub mov rau ib as thiv.

Hnub Monday

• Noj tshais: Oats nrog Greek yogurt thiab 1/4 khob (li ntawm 31 grams) berries.
• Noj su: Quinoa zaub xam lav nrog hau qe thiab veggies tshiab.
• Noj hmo: Cov nplej zom cov nplej zom nrog cov nqaij qaib xyaw zaub, xyaw zaub ntsuab, tswb txhwb thiab cov rog rog cheese tsawg.

Hnub Tuesday

• Noj tshais: Smoothie nrog 1/2 khob (74 grams) blueberries, 1/2 khob (15 grams) spinach, 1/4 khob (59 ml) Greek yogurt thiab 1/4 khob (59 ml) mis nyuj muaj roj tsawg.
• Noj su: Cov tseem grain sandwich nrog qe thiab zaub xam lav.
• Noj hmo: Do-kib nqaij qaib thiab zaub nrog mov ci.

Hnub Wednesday

• Noj tshais: Cov hmo oats - 1/3 khob (27 grams) cov khob cij nyeem, 1/4 khob (59 ml) Greek yogurt, 1/3 khob (79 ml) mis muaj roj tsawg, 1 tbsp (14 grams) chia noob, 1/4 khob (txog 31 gram) thiab thiab 1/4 tsp (1.2 ml) vanilla extract. Cia zaum hmo ntuj.
• Noj su: Chickpeas thiab zaub tshiab hauv cov nplej muab qhwv tag nrho.
• Noj hmo: Tshuaj ntsuab-ci salmon nrog asparagus thiab Cherry txiv lws suav.

Hnub Thursday

• Noj tshais: Pw chia noob paj npleg - 2 tbsp (28 grams) chia noob, 1 khob (240 ml) Greek yogurt thiab 1/2 tsp (2.5 ml) vanilla extract nrog hlais cov txiv ntoo uas koj nyiam. Cia zaum hauv ib lub tais los yog mason thawv dhau ib hmo.
• Noj su: Hauv qab ntsev salmon nrog zaub xam lav.
• Noj hmo: Quinoa, zaub ntsuab, eggplant thiab feta zaub xam lav.

Hnub Friday

• Noj tshais: Fabkis toast nrog txiv pos nphuab.
• Noj su: Cov tseem grain sandwich nrog hau qe thiab zaub xam lav.
• Noj hmo: Do cov kib taum thiab zaub nrog mov ci.

Hnub Saturday

• Noj tshais: Nceb thiab zucchini frittata.
• Noj su: Cov seem uas muab do ua kib ua kua taum thiab nqaij ci.
• Noj hmo: Ua nqaij ci hauv tsev burgers nrog ua ke tshiab.

Hnub Sunday

• Noj tshais: Ob-lub qe omelet nrog spinach thiab nceb.
• Noj su: Chickpeas thiab zaub tshiab hauv cov nplej muab qhwv tag nrho.
• Noj hmo: Scrambled qe tacos - scrambled qe nrog spinach thiab tswb peppers on tag nrho cov nplej tortillas.

Ntsiab lus: Kev noj cov zaub mov gout muaj ntau cov kev xaiv rau lub qab noj qab nyob zoo thiab qab. Tshooj lus saum toj no muab cov qauv gout-phooj ywg ntawv qhia rau ib lub lim tiam.

Lwm Yam Kev Hloov Hauv Lub Neej Koj Yuav Ua Tau

Ib cag ntawm koj kev noj zaub mov, muaj ntau yam kev hloov hauv lub neej uas tuaj yeem pab koj txo qis kev pheej hmoo ntawm gout thiab gout.

Poob phaus

Yog tias koj muaj tus mob gout, nqa hnyav dua tuaj yeem ua rau koj muaj feem ua mob gout.

Yog vim tias qhov hnyav dhau yuav ua rau koj muaj peev xwm tiv taus cov tshuaj insulin, ua rau muaj peev xwm tiv thaiv cov tshuaj insulin. Hauv cov xwm txheej no, lub cev siv tsis tau cov insulin kom zoo kom tshem tawm cov piam thaj hauv cov ntshav. Insulin kuj tseem txhawb nqa qib uric acid siab (25,).

Kev tshawb fawb qhia pom tias qhov poob phaus tuaj yeem pab txo cov tshuaj tiv thaiv insulin thiab txo qis uric acid ntau ntau (,).

Uas tau hais tias, zam kev sib tsoo lub cev muaj zog - uas yog, ua kom poob phaus sai heev los ntawm kev noj haus tsawg heev. Kev tshawb fawb qhia tau hais tias kev poob phaus nrawm tuaj yeem ua rau muaj kev pheej hmoo ntawm gout tawm tsam (,,).

Kev Ua Si Ntau Ntxiv

Kev tawm dag zog tsis tu ncua yog lwm txoj hauv kev los tiv thaiv gout tawm tsam.

Tsis tsuas yog ua kom tawm dag zog pab koj kom muaj lub cev noj qab nyob zoo, tab sis nws tseem tuaj yeem ua kom cov uric acid qis ().

Ib txoj kev tshawb nrhiav hauv 228 tus txiv neej pom tias cov neeg uas khiav ntau dua 5 mais (8 km) ib hnub muaj 50% txo qhov gout. Qhov no kuj yog qee vim vim nqa khoom hnyav ().

Nyob twj ywm hydrated

Kev nyob nrog dej yuav pab txo kom muaj kev pheej hmoo ntawm gout tawm tsam.

Qhov ntawd vim tias kev haus dej txaus txaus pab lub cev tshem cov uric acid tawm ntawm cov ntshav, yaug tawm hauv cov zis (,).

Yog tias koj siv dag zog ntau dhau, nws yog qhov tseem ceeb dua ntxiv rau lub cev dej, vim tias koj tuaj yeem poob dej ntau dhau los ntawm kev tawm hws.

Txwv txiav kev haus dej haus cawv

Cawv yog ib yam tshwm sim ua kom muaj kev gout tawm tsam (,).

Qhov ntawd vim hais tias lub cev yuav ua kom muaj txiaj ntsig kev tshem dej cawv hla kev tshem tawm cov uric acid, tso cov uric acid ntau ntxiv thiab tsim muaj cov kua muaju (38).

Ib txoj kev tshawb fawb suav nrog 724 tus neeg pom tias haus cawv, npias lossis cawv ntau ua rau muaj kev pheej hmoo ntawm gout tawm tsam. Ib qho rau ob qhov dej haus nyob rau ib hnub tau nce qhov kev pheej hmoo los ntawm 36%, thiab ob mus rau plaub qhov dej haus hauv ib hnub nce nws nce los ntawm 51% ().

Sim ua cov Vitamin C Pab Txhawb Ntxiv

Kev tshawb fawb pom tias cov tshuaj vitamin C pab tiv thaiv kev gout los ntawm kev txo qis qib uric acid (,,).

Nws zoo nkaus li tias vitamin C ua li no los ntawm kev pab lub raum tshem tawm cov uric acid ntxiv hauv cov zis (,).

Txawm li cas los xij, ib txoj kev tshawb nrhiav pom tias cov tshuaj vitamin C pab tsis muaj qhov ntxim rau gout ().

Kev tshawb fawb ntawm cov tshuaj vitamin C rau gout yog qhov tshiab, yog li xav tau kev tshawb fawb ntxiv ua ntej kev txiav txim siab muaj zog tuaj yeem ua.

Ntsiab lus: Kev poob phaus, kev tawm dag zog, nyob lub cev tsis pub dej, txwv cawv thiab tej zaum noj tshuaj vitamin C kuj yuav pab tiv thaiv kom tsis txhob muaj mob gout.

Rau hauv qab Kab

Gout yog ib hom mob uas cuam tshuam nrog mob nrawm, o thiab o ntawm cov pob qij txha.

Hmoov zoo, gout-phooj ywg noj cov zaub mov tuaj yeem pab txo nws cov tsos mob.

Cov zaub mov thiab dej haus uas nquag ua rau muaj mob gout xws li nqaij hauv lub cev, nqaij nqaij game, qee hom ntses, kua txiv, kua qab zib thiab dej cawv.

Ntawm qhov tod tes, cov txiv hmab txiv ntoo, zaub, cov hmoov nplej tag nrho, kua zaub thiab cov khoom noj muaj roj tsawg yuav pab tiv thaiv kom tsis txhob muaj gout los ntawm kev txo qis cov qib uric acid.

Ob peb lwm yam kev hloov pauv hauv lub neej uas tuaj yeem pab tiv thaiv kom tsis txhob muaj mob gout xws li tswj kom lub cev noj qab haus huv, qoj ib ce, nyob nrog lub cev tsis haus dej, haus dej haus cawv tsawg thiab muaj cov tshuaj vitamin C pab ntxiv.