Meaʻai maikaʻi loa no Gout: He aha e ʻai ai, he aha e hōʻalo ai

Anter

• He aha ʻo Gout?
• Pehea e pili ai ka meaʻai iā Gout?
• He aha nā meaʻai e pono ai ʻoe e hōʻalo?
• He aha nā meaʻai e pono ai ʻoe e ʻai?
• Nā Meaʻai Hiki Hiki iā ʻoe ke ʻAi i ka Pono
• Kahi Papa Kuhikuhi Gout-Friendly no hoʻokahi Pule
• Nā Hoʻololi nohona ʻē aʻe hiki iā ʻoe ke hana
• Lilo Kaumaha
• ʻOi aku ka hoʻoikaika kino
• Noho Hydrated
• Palena i ka inu ʻona
• E hoʻāʻo i kahi lāʻau Vitamin C
• Ka Laina Lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO Gout kahi ʻano o ka arthritis, kahi ʻano hōʻeha o nā hono. Hoʻopili ia i kahi o 8.3 miliona mau kānaka ma ka US wale nō ().

ʻIke ka poʻe me ka gout i ka hōʻeha a me ka hōʻeha nui o ka ʻeha, ka pehu ʻana a me ka mumū o nā hono.

ʻO ka mea pōmaikaʻi, hiki ke kaohi ʻia me ka gout me nā lāʻau lapaʻau, kahi papaʻai gout-friendly a me nā loli nohona.

Loiloi kēia ʻatikala i ka papaʻai maikaʻi loa no ka gout a me nā meaʻai e hōʻalo ai, kākoʻo ʻia e ka noiʻi.

He aha ʻo Gout?

ʻO Gout kahi ʻano o ka arthritis e pili ana i ka ʻeha ʻeha, ka pehu ʻana a me ka mumū o nā hono.

Ma kahi kokoke i ka hapalua o nā hihia gout e hoʻopili i nā manamana wāwae nui, ʻoiai nā hihia ʻē aʻe e hoʻopili i nā manamana lima, nā lima, nā kuli a me nā kuʻekuʻe wāwae (,,).

Kū nā hōʻailona gout a i ʻole nā ​​"hoʻouka kaua" ke nui a nui ka uric acid i ke koko. Uric acid kahi huahana neoneo i hana ʻia e ke kino ke ʻeli i kekahi mau meaʻai.

Ke kiʻekiʻe nā pae waikawa uric, hiki i nā crystals o ia mea ke hōʻiliʻili i kāu mau ami. Hoʻokumu kēia hana i ka pehu, ka mumū a me ka ʻeha nui ().

Kū pinepine ka hoʻouka Gout i ka pō a ma hope o 3-10 mau lā (6).

ʻO ka hapa nui o ka poʻe i loaʻa ke ʻano i kēia mau ʻōuli no ka mea ʻaʻole hiki i ko lākou mau kino ke hemo me ka maikaʻi o ka acid uric. Mālama kēia i ka acid uric e hōʻiliʻili, crystallize a noho i nā hono.

ʻO nā mea ʻē aʻe me ka gout e hana i ka nui uric acid ma muli o nā genetics a i ʻole kā lākou papaʻai (,).

Hōʻuluʻulu Manaʻo: ʻO Gout kahi ʻano o ka arthritis e pili ana i ka ʻeha ʻeha, ka pehu ʻana a me ka mumū o nā hono. Hana ia ke nui ka acid uric i loko o ke koko, e waiho iā ia i nā hono e like me nā aniani.

Pehea e pili ai ka meaʻai iā Gout?

Inā loaʻa ʻoe i ka gout, hiki i kekahi mau meaʻai ke hoʻoulu i kahi hoʻouka kaua e ka hoʻokiʻekiʻe ʻana i kāu pae uric acid.

ʻOi aku ka nui o nā meaʻai Trigger i nā purine, kahi mea i loaʻa kūlohelohe i nā meaʻai. Ke ʻeli ʻoe i nā purine, hana kou kino i ka uric acid ma ke ʻano he huahana neoneo ().

ʻAʻole kēia he hopohopo no ka poʻe olakino, ʻoiai lākou e kāpae pono i ka nui o ka uric acid mai ke kino.

Eia naʻe, ʻaʻole hiki i ka poʻe me ka gout ke kāpae pono aku i ka waikawa uric keu. No laila, hiki i kahi papaʻai purine kiʻekiʻe ke hoʻokuʻu i ka waikawa uric a hōʻiliʻili i kahi maʻi gout ().

ʻO ka mea pōmaikaʻi, hōʻike ka noiʻi ʻana i ke kaohi ʻana i nā meaʻai kiʻekiʻe-purine a me ka lawe ʻana i nā lāʻau kūpono e hiki ai ke pale aku i nā hōʻeha gout ().

ʻO nā meaʻai e hoʻoulu pinepine ai i nā gout e komo pū me nā ʻiʻo ʻokana, nā ʻulaʻula, nā iʻa iʻa, ka waiʻona a me ka pia. Loaʻa iā lākou kahi kaulike-a-kiʻekiʻe o nā purine (,).

Eia nō naʻe, aia hoʻokahi mea i kēia rula. Hōʻike ka noiʻi ʻaʻole hiki i nā mea kanu purine kiʻekiʻe ke hoʻoulu i nā gout attack (13).

A ʻo ka mea hoihoi, hiki i nā fructose a me nā mea inu kō ke kō i ka makaʻala o ka maʻi gout a me ka gout, ʻoiai ʻaʻole lākou he waiwai purine ().

Ma kahi o, hiki iā lākou ke hāpai i nā pae acid uric ma o ka wikiwiki ʻana i kekahi mau kaʻina pūnaewele (,).

ʻO kahi laʻana, kahi noiʻi me nā poʻe komo he 125,000 i loaʻa i ka poʻe nāna i hoʻopau i ka nui o ka fructose i loaʻa kahi 62% ʻoi aku ka makaʻu o ka hoʻomohala ʻana i ka gout ().

Ma ka ʻaoʻao ʻē aʻe, hōʻike ka noiʻi i nā huahana waiū momona momona momona, nā huahana soy a me nā mea kōkua vitamin C hiki ke pale aku i nā hōʻeha gout e ka hoʻēmi ʻana i nā pae uric acid koko (,).

ʻO nā huahana waiū momona piha a momona momona paha me he mea lā ʻaʻole e hoʻopili i nā pae waika uric (13,).

Hōʻuluʻulu Manaʻo: Hiki i nā meaʻai ke hoʻoulu a hoʻohaʻahaʻa paha i kāu pae uric acid, e hilinaʻi ana i kā lākou maʻi purine. Eia nō naʻe, hiki i ka fructose ke hāpai i kāu mau pae uric acid ʻoiai ʻaʻole ia he waiwai purine.

He aha nā meaʻai e pono ai ʻoe e hōʻalo?

Inā maʻalahi ʻoe i nā hoʻouka gout hikiwawe, e hōʻalo i nā lawehala nui - nā meaʻai kiʻekiʻe-purine.

ʻO kēia nā meaʻai i loaʻa ma mua o 200 mg o nā purine no 3.5 auneke (100 gram) (20).

Pono ʻoe e hōʻalo i nā meaʻai fructose kiʻekiʻe, a me nā meaʻai moderine-kiʻekiʻe-purine, i piha me 150-200 mg o nā purine no 3.5 auneke. Hoʻokumu paha kēia i kahi hoʻouka gout.

Eia kekahi mau meaʻai nui-purine nui, nā meaʻai moderine-kiʻekiʻe-purine a me nā meaʻai fructose kiʻekiʻe e hōʻalo ai (6, 20):

• ʻO nā ʻiʻo a pau: Hoʻopili kēia i ke ake, nā puʻupaʻa, nā mea ʻono a me ka lolo
• ʻIʻo pāʻani: ʻO nā laʻana me ka pheasant, ka veal a me ka ʻona
• Iʻa: Herring, trout, mackerel, tuna, sardines, anchovies, haddock a me nā mea hou aʻe
• Nā iʻa iʻa ʻē aʻe: Scallops, pāpaʻi, ʻōpae a me nā ʻālepa
• Nā mea inu momona: ʻO ka wai momona a me nā soma sugary
• Pākuʻi ʻia nā kō: ʻO ka meli, ka nectar agave a me ka syrup kānana kiʻekiʻe-fructose
• Hū: ʻO ka hūʻai pono, ka hū a ka mea hana a me nā mea hoʻohui hū

Hoʻohui ʻia, pono e hōʻalo i nā carbs i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo, nā pōpō a me nā kuki. ʻOiai ʻaʻole kiʻekiʻe lākou i nā purine a i ʻole fructose, haʻahaʻa lākou i nā mea momona a hoʻāla i kāu pae uric acid ().

Hōʻuluʻulu Manaʻo: Inā loaʻa iā ʻoe ka gout, pono ʻoe e hōʻalo i nā meaʻai e like me nā ʻokena, nā ʻāpana pāʻani, nā iʻa a me nā iʻa iʻa, nā mea inu kō, nā mea ʻono i hoʻomaʻemaʻe ʻia, hoʻohui ʻia nā kō a me ka hū.

He aha nā meaʻai e pono ai ʻoe e ʻai?

ʻOiai hoʻopau ka papaʻai gout-friendly i nā meaʻai he nui, aia nō ka nui o nā meaʻai haʻahaʻa-purine i hiki iā ʻoe ke leʻaleʻa.

Hoʻohālikelike ʻia nā meaʻai me ka purine haʻahaʻa ke loaʻa iā lākou ma lalo o 100 mg o nā purine ma nā 3.5 auneke (100 gram).

Eia kekahi mau meaʻai purine haʻahaʻa e palekana no ka poʻe me ka gout (20,):

• Hua: Maikaʻi ka huaʻai āpau no ka gout. Hiki paha i nā cherry ke pale aku i nā hoʻouka kaua ʻana ma ka hoʻohaʻahaʻa ʻana i nā pae acid uric a me ka hoʻēmi ʻana i ka mumuna (,).
• Nā mea kanu: Maikaʻi nā mea kanu āpau, e like me ka ʻuala, ka pī, nā lau, nā eggplants a me nā lau lau ʻōmaʻomaʻo ʻeleʻele.
• Legume: Maikaʻi nā legume āpau, e like me ka lentil, nā pīni, ka soybeans a me ka tofu.
• Hua kukui: Nā hua kukui a me nā ʻanoʻano.
• Nā hua a pau: Hoʻopili kēia i ka ʻoka, ka laiki ʻeleʻele a me ka bale.
• Nā huahana waiū: Palekana nā waiū waiū āpau, akā ʻo ka waiū waiu momona momona ka mea maikaʻi loa (,).
• Huamoa
• Mea inu: Kope, tī a me ka tī ʻōmaʻomaʻo.
• Nā mea kanu a me nā mea ʻala: ʻO nā mea kanu a me nā mea ʻala āpau.
• ʻO nā aila kanu mea kanu: Me nā canola, ka niu, nā ʻoliva a me nā aila flax.

Nā Meaʻai Hiki Hiki iā ʻoe ke ʻAi i ka Pono

Ma waho o nā ʻiʻo ʻokana, nā ʻiʻo pāʻani a me kekahi iʻa, hiki ke hoʻopau ʻia ka hapa nui o nā ʻiʻo i ka hoʻohaʻahaʻa. Pono ʻoe e kaupalena iā ʻoe iho i 4-6 auneke (115-170 gram) o kēia mau manawa i kēlā me kēia pule (20).

Loaʻa iā lākou kahi nui kaulike o nā purine, i manaʻo ʻia he 100-200 mg no 100 gram. No laila, ʻo ka ʻai ʻana i ka nui loa o lākou e hoʻonāuki i kahi gout attack.

• ʻAi: Hoʻopili kēia i ka moa, ka pipi, ka puaʻa a me ka hipa.
• Nā iʻa ʻē aʻe: Loaʻa i nā salmon hou a kēne paha nā pae haʻahaʻa o nā purine ma mua o ka nui o nā iʻa ʻē aʻe.

Hōʻuluʻulu Manaʻo: ʻO nā meaʻai āu e ʻai ai me ka gout e hoʻopili i nā huaʻai a me nā lauʻai, nā kīʻaha piha, nā huahana waiū momona momona, nā hua manu a me nā mea inu ʻē aʻe. Palena i kāu ʻai ʻana i nā ʻiʻo non-organ a me nā iʻa e like me ka salemona i nā lawelawe o 4-6 auneke (115-170 karamu) i kekahi mau manawa o ka pule.

Kahi Papa Kuhikuhi Gout-Friendly no hoʻokahi Pule

ʻO ka ʻai ʻana i kahi papaʻai gout-friendly e kōkua iā ʻoe e hōʻoluʻolu i ka ʻeha a me ka pehu ʻana, ʻoiai e pale ana i nā hoʻouka e hiki mai ana.

Eia kahi hāpana gout-friendly menu no hoʻokahi pule.

PōʻakahiEnglish

• ʻAina kakahiaka: ʻO Oats me ka yogurt Greek a me 1/4 kīʻaha (ma kahi o 31 gram) hua.
• ʻAina awakea: ʻO ka saladi Quinoa me nā hua moa i hoʻolapalapa ʻia a me nā mea kanu hou.
• ʻAina ahiahi: Pasta palaoa holoʻokoʻa me ka moa i hoʻomoʻa ʻia, ka milo, nā bele a me nā tī momona momona momona.

Pōʻalua

• ʻAina kakahiaka: Smoothie me 1/2 kīʻaha (74 gram) blueberry, 1/2 kīʻaha (15 gram) spinach, 1/4 cup (59 ml) Greek yogurt a me 1/4 cup (59 ml) waiū momona momona.
• ʻAina awakea: ʻO ka sanwich palaoa piha me nā hua manu a me ka salakeke.
• ʻAina ahiahi: ʻO ka moa kālua ʻia me nā mea ʻai me ka laiki palaunu.

Pōʻakolu

• ʻAina kakahiaka: Oatsight oats - 1/3 cup (27 gram) i ʻōwili ʻia, 1/4 cup (59 ml) yogurt Greek, 1/3 cup (79 ml) waiū momona momona, 1 tbsp (14 gram) mau hua chia, 1/4 kīʻaha (ma kahi o 31 gram) hua a me 1/4 tsp (1.2 ml) vanilla extract. E noho i ka pō.
• ʻAina awakea: ʻO Chickpeas a me nā mea kanu hou i loko o kahi wahī holoʻokoʻa.
• ʻAina ahiahi: ʻO ka salemona i hoʻomoʻa ʻia me ka mea kanu me ka asparagus a me nā kōmato cherry.

Pōʻahā

• ʻAina kakahiaka: ʻO ka pudding seed chia i ka pō - 2 tbsp (28 gram) mau hua chia, 1 kīʻaha (240 ml) yogurt Greek a me 1/2 tsp (2.5 ml) lawe vanilla me nā hua i kālai ʻia āu i koho ai. E noho i loko o ke pola a i ʻole ka ipu mason i ka pō.
• ʻAina awakea: ʻO nā salemona i koe me ka salakeke.
• ʻAina ahiahi: ʻO Quinoa, spinach, eggplant a me ka salakeke feta.

Pōʻalima

• ʻAina kakahiaka: Palani palaoa me nā strawberry.
• ʻAina awakea: ʻO ka sanwich palaoa piha me nā hua moa i hoʻolapalapa ʻia a me ka salakeke
• ʻAina ahiahi: ʻO ka tofu i kālua ʻia me ka lau palaoa.

Pōʻaono

• ʻAina kakahiaka: ʻO Mushroom a me zucchini frittata.
• ʻAina awakea: ʻO ka koena kālua i kālua ʻia me ka laiki palaunu.
• ʻAina ahiahi: ʻO nā mea kanu moa home me ka salakeke hou.

Lāpule

• ʻAina kakahiaka: ʻO ka omelet hua manu ʻelua me ka milo a me ka ʻalalā.
• ʻAina awakea: ʻO Chickpeas a me nā mea kanu hou i loko o kahi wahī holoʻokoʻa.
• ʻAina ahiahi: Kāleka ʻia nā huʻa hua manu - nā hua i kāwili ʻia me ka spinach a me nā pepa bele ma nā tortilla palaoa holoʻokoʻa.

Hōʻuluʻulu Manaʻo: ʻO ka papaʻai gout-friendly he nui nā koho no kahi papa kuhikuhi olakino a ʻono hoʻi. Hāʻawi ka mokuna i luna i kahi papa kuhikuhi papa gout-friendly no hoʻokahi pule.

Nā Hoʻololi nohona ʻē aʻe hiki iā ʻoe ke hana

Ma waho o kāu papaʻai, aia kekahi mau loli nohona hiki ke kōkua iā ʻoe e hoʻohaʻahaʻa i kou makaʻi o ka maʻi gout a me ka gout.

Lilo Kaumaha

Inā loaʻa iā ʻoe ka maʻi gout, ka hāpai ʻana i ka nui o ke kaupaona hiki ke hoʻonui i kou makaʻu i nā hoʻouka gout.

ʻO ia no ka mea hiki i ka nui o ke kaupaona ke hoʻokū hou aku iā ʻoe i ke kūpaʻa i ka insulin, ke alakaʻi nei i ka pale ʻana o ka insulin. I kēia mau hihia, ʻaʻole hiki i ke kino ke hoʻohana kūpono i ka insulin e lawe i ke kō mai ke koko. Paipai ka insulin insulin i nā pae acid uric kiʻekiʻe (25,).

Hōʻike ka noiʻi ʻana i ka lilo ʻana o ke kaupaona hiki ke kōkua i ka hōʻemi ʻana i ke kūpaʻa o ka insulin a me nā pae uric acid haʻahaʻa (,).

ʻO ka mea i ʻōlelo ʻia, e hōʻalo i ka make ʻana o ka hina - ʻo ia hoʻi, e hoʻāʻo nei e lilo i ke kaupaona me ka wikiwiki loa e ka ʻai ʻana i ka liʻiliʻi. Hōʻike ka noiʻi e hiki i ka pohō wikiwiki ke hoʻonui i ka makaʻu o ka maʻi gout (,,).

ʻOi aku ka hoʻoikaika kino

ʻO ka hoʻoikaika mau kekahi ala ʻē aʻe e pale ai i nā hōʻeha gout.

ʻAʻole hiki i ka hoʻoikaika kino ke kōkua iā ʻoe e mālama i ke kaupaona olakino, akā hiki iā ia ke mālama i nā pae acid uric haʻahaʻa ().

Hoʻokahi o nā noiʻi ma 228 mau kāne i ʻike i ka poʻe i holo ʻoi aku ma mua o 5 mile (8 km) i kēlā me kēia lā i loaʻa ka 50% haʻahaʻa o ka maʻi gout. ʻO kēia kekahi ma muli o ka lawe ʻana i ka liʻiliʻi ().

Noho Hydrated

Hiki ke kōkua i ka hydrated ke hōʻemi i ka makaʻala o ka maʻi gout.

ʻO ia no ka mea ua lawa ka lawe ʻana i ka wai e kōkua i ke kino e hemo i ka nui o ka uric acid mai ke koko, e kahe ana i ka mimi (,).

Inā hoʻoikaika nui ʻoe, a laila ʻoi aku ka mea nui o ka noho hydrated, no ka mea, lilo paha ʻoe i ka nui o ka wai ma o ka hou.

Palena i ka inu ʻona

ʻO ka waiʻona ka mea e hoʻonāukiuki pinepine ai no ka maʻi gout (,).

ʻO ia no ka mea hiki i ke kino ke hoʻonohonoho mua i ka lawe ʻana i ka waiʻona ma mua o ka hemo ʻana o ka uric acid, e ʻae ana i ka uric acid e hōʻiliʻili a hana i nā aniani (38).

Hoʻokahi o nā noi me 724 poʻe i ʻike i ka inu ʻana i ka waina, pia a mea inu paha i hoʻonui i ka makaʻu o ka maʻi gout. Hoʻokahi i ʻelua mau mea inu i kēlā me kēia lā i hoʻonui i ka makaʻu ma o 36%, a ʻelua a ʻehā mau inu i kēlā me kēia lā i hoʻonui ʻia e 51% ().

E hoʻāʻo i kahi lāʻau Vitamin C

Hōʻike ka noiʻi e hiki i nā mea kōkua vitamin C ke pale aku i nā hōʻeha gout ma o ka hoʻohaʻahaʻa ʻana i nā pae acid uric (,,).

Me he mea lā hana ka wikamina C i kēia ma ke kōkua ʻana i nā puʻupaʻa e hemo hou aku i ka uric acid i ka mimi (,).

Eia nō naʻe, ua loaʻa i hoʻokahi noiʻi ʻaʻole he hopena o ka lāʻau vitamin C ma ka gout ().

He mea hou ka noiʻi ʻana no nā mea hoʻopiha vitamina C no ka gout, no laila pono hou ʻia kahi mau aʻo ʻana ma mua o ka hiki ke hoʻoholo ikaika ʻia.

Hōʻuluʻulu Manaʻo: ʻO ka lilo ʻana o ke kaupaona, ka hoʻoikaika kino ʻana, ka hydrated mau ʻana, ka palena ʻana i ka ʻalekohola a me ka lawe ʻana paha i ka wikamina C hiki ke pale aku i nā hōʻeha gout.

Ka Laina Lalo

ʻO Gout kahi ʻano o ka arthritis e pili ana i ka ʻeha hikiwawe, ka pehu ʻana a me ka mumū o nā hono.

ʻO ka mea pōmaikaʻi, hiki i ka papaʻai gout-friendly ke kōkua i ke kōkua ʻana i kāna mau ʻōuli.

ʻO nā meaʻai a me nā mea inu e hoʻoulu pinepine ai i ka gout attack me nā ʻokena, nā mea pāʻani, kekahi ʻano iʻa, ka wai huaʻai, nā soma kō a me ka waiʻona.

Ma ka ʻaoʻao ʻē aʻe, nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa, nā huahana soy a me nā mea hana waiū momona momona hiki ke pale aku i nā hōʻeha gout e ka hoʻohaʻahaʻa ʻana i nā pae uric acid.

ʻO kekahi mau loli nohona ʻē aʻe e hiki ke kōkua i ka pale ʻana i ka maʻi gout me ka mālama ʻana i ka paona olakino, ka hoʻoikaika kino ʻana, ka hydrated, ka inu liʻiliʻi ʻana i ka ʻalekohola a me ka lawe ʻana paha i nā huaora C.