Uyafuna ukwazi ukuthi ukudla kuyithinta kanjani i-uric acid nokuthi ungawavimba kanjani amazinga aphezulu? Uma uke wakhathazeka nge-gout, ubuhlungu obuhlangene, noma nje ufuna ukuthuthukisa impilo yakho yonke, kuyasiza ukuqonda ngokugcwele indima yokudla okune-uric acid ephansi. Nawu umhlahlandlela ophelele futhi osesikhathini samanje, ohlanganiswe nolwazi oluqinisekisiwe oluvela emithonjeni ehamba phambili yezokwelapha neyokwelapha emhlabeni.
Kulesi sihloko uzothola Yikuphi ukudla okufanele ukugweme nokuthi yikuphi ongakudla ngaphandle kokwesaba, indlela yokujwayela ukudla kwakho ngokuvumelana nezidingo zakho, futhi yimiphi imikhuba engakusiza ukuthi ugcine i-uric acid ingekho. Ngaphezu kwalokho, sizokhipha izinganekwane ezivamile futhi sinikeze amathiphu asebenzayo ongawasebenzisa namuhla.
Iyini i-uric acid futhi iyithinta kanjani impilo yakho?
El uric acid Kuyinto ekhiqizwa umzimba wethu lapho iphuka ama-purines, izinhlanganisela zikhona ngokwemvelo emzimbeni nasekudleni okuthile. Ngokuvamile, le asidi ikhishwa ngomchamo, kodwa lapho ikhiqizwa ngokweqile noma izinso zingakwazi ukuyiqeda kahle, inqwabelana egazini futhi ingenza amakristalu. Lawa makristalu ngokuvamile afakwa emalungeni, okubangela hlisa, uhlobo olubuhlungu kakhulu lwesifo samathambo, nezinye izinkinga zempilo ezinjengamatshe ezinso.
Ukulawula amazinga e-uric acid kubalulekile hhayi kuphela kulabo abaphethwe i-gout, kodwa futhi ukuvimbela izinkinga zezinso, zenhliziyo, kanye ne-metabolic syndrome. Ukuba ne-hyperuricemia (amazinga aphezulu e-uric acid) kuvame kakhulu kunalokho okubonakala futhi kungathinta buthule 20% labantu kwamanye amazwe.
Kungani i-uric acid ikhuphuka? Izinto eziyingozi okufanele uzazi
Una ukudla okucebile kuma-purines Kuyimbangela eyinhloko yamazinga aphezulu e-uric acid, kodwa akuyona ukuphela kwesici. Okunye okunomthelela:
- Ukuphuza utshwala ngokweqile, ikakhulukazi ubhiya notshwala obunamandla, okwenza kube nzima ukuqeda i-uric acid.
- Ukukhuluphala ngokweqile nokukhuluphala ngokweqile, okwandisa ukukhiqizwa futhi kunciphise ukuqedwa kwe-uric acid.
- Ukusetshenziswa kweziphuzo ezinoshukela kanye nemikhiqizo enesiraphu yommbila ephezulu ye-fructose, eyenza kube lula ukukhiqizwa kwama-purines.
- Isifo sezinso, njengoba izinso zingayihlungi kahle i-uric acid.
- Izici zofuzo kanye nokuphazamiseka kwe-metabolic okufana nomfutho wegazi ophakeme noma uhlobo lwesifo sikashukela sohlobo 2.
Ukuqaphela izimpawu kubalulekile ukuze ubone inkinga ngokushesha ngangokunokwenzeka. Ezinye izimpawu zokuthi ungase ube ne-uric acid ephezulu yilezi:
- Ubuhlungu obukhulu bamalunga, ikakhulukazi kuzwane omkhulu, emadolweni, emaqakaleni noma ezindololwaneni, lapho kuvela khona isigubhukane (okujwayelekile kwegout).
- Ukuvuvukala nokubomvu emalungeni athintekile.
- Umkhawulo wokuhamba ngenxa yobuhlungu nokuvuvukala.
- Amatshe ezinso ezibanga ubuhlungu besisu kanye nobunzima bokuchama.
Uma uhlangabezana nanoma yiziphi zalezi zimpawu, kungcono ukuthi uthintane nochwepheshe bezempilo ngokushesha okukhulu.
Yini ama-purines futhi ayithinta kanjani i-uric acid?
I-Las ama-purines Zingama- molecule akhona ku-DNA yethu nasekudleni okuningi. Lapho umzimba uwaphula, udoti oyinhloko okhiqizwa i-uric acid. Yingakho ke, ukulawula ukuthathwa kwe-purine kubalulekile ukunciphisa uric acid. Ungathola ulwazi olwengeziwe kwethi yethu Umhlahlandlela ophelele wokudla okune-purine ephansi.
Akuwona wonke ama-purines afanayo: lezo zemvelaphi yezilwane (inyama ebomvu, i-viscera, izinhlanzi zasolwandle) Yizona ezandisa kakhulu ukukhiqizwa kwe-uric acid. Lezo zemvelaphi yezitshalo, njengalezo ezitholakala ku-legumes, azinawo umthelela ofanayo, njengoba ucwaningo lwakamuva luqinisekisa.
Ukudla okune-uric acid ephansi: Yikuphi ongakudla ngaphandle kokukhathazeka?
Isihluthulelo ukukhomba ukudla okuphansi kwama-purines. Ngokusho kwe-University of Navarra Clinic, lezi ziqukethe ngaphansi kwama-50 mg ama-purines ngamagremu ayi-100 engxenye edliwayo. Ukudla okusekelwe kulokhu kudla kuphephile kubantu abaningi futhi kunciphisa kakhulu ingozi ye-hyperuricemia noma i-gout. Ukuze uthole umhlahlandlela onemininingwane, sincoma ukuthi uxhumane nathi.
Phakathi kokudla okuyinhloko okune-uric acid encane kukhona:
- Izithelo ezintsha, eziphelele (ikakhulukazi izithelo ezisawolintshi, ama-strawberry, ama-cherries, nekhabe).
- Imifino (ikakhulukazi i-asparagus, isipinashi, utamatisi, ukhukhamba, isilimo esidliwayo esinamagatsha anamanzi, isanqante kanye nekhabe).
- Okusanhlamvu okuphelele (ama-oats, irayisi elinsundu, isinkwa sikakolweni ne-pasta).
- Imikhiqizo yobisi enamafutha aphansi kanye neyogathi enamafutha aphansi.
- Amantongomane kanye nenani elincane lembewu.
- Amaqanda (ngokusetshenziswa okusesilinganisweni, ikakhulukazi ezigabeni ezinzima).
- Imifino (udali, uphizi, ubhontshisi), okuthi nakuba inama-purines, ingakhulisi amazinga e-uric acid njengenyama.
Kubalulekile futhi phuza amanzi anele (phakathi kwamalitha angu-1,5 no-2 ngosuku) ukusiza ukuqeda i-uric acid ngomchamo. Ukuze ufunde ukuthi ungakwenza kanjani ngokugcwele ukudla kwakho, hlola yethu umhlahlandlela wokufaka lokhu kudla ekudleni kwakho kwansuku zonke.
Yikuphi ukudla okufanele ukugweme uma ukhathazekile nge-uric acid?
I-Los ukudla okuphezulu kuma-purines futhi iziphuzo ezithile zandisa amathuba okuba ne-gout nezinso. Phakathi kwalezo okufanele zigwenywe yilezi:
- I-Viscera efana nesibindi, izinso nama-sweetbreads.
- Inyama ebomvu (yenkomo, iwundlu, ingulube), ikakhulukazi ngobuningi.
- Ukudla kwasolwandle nezinhlanzi ezifana namasardine, ama-anchovies, izimbaza, i-tuna nama-mollusk.
- Iziphuzo ezidakayo, ikakhulukazi ubhiya notshwala obuqinile.
- Ukudla okucutshungulwe kakhulu, amakhekhe, amakhukhi, nemikhiqizo enoshukela owengeziwe, kanye neziphuzo ezibandayo namajusi asezimbonini aphezulu ku-fructose.
Kubuye kube lula ukunciphisa ama-carbohydrate alula (isinkwa esimhlophe, amaswidi, amakhekhe) kanye nezingxenye ezimaphakathi zenyama namaqanda engenamafutha ngezikhathi zobunzima, ngokulandela iseluleko sezokwelapha.
Izinganekwane ezivamile mayelana nokudla kanye ne-uric acid
Ziningi izinganekwane ezizungezayo mayelana nokudla okuthiwa kunyusa i-uric acid. Kubalulekile ukucacisa:
- Izithelo azinqatshelwe, inqobo nje uma zidliwe ziphelele hhayi kumajusi noma ama-nectar anoshukela.
- Utamatisi neminye imifino (isipinashi, i-asparagus) akuzange kuboniswe ukuphakamisa i-uric acid, ngokocwaningo lwakamuva. Kunalokho, banikeza ama-antioxidants kanye ne-vitamin C esiza ukulawula amazinga.
- Imidumba Angadliwa ngaphandle kokwesaba, njengoba ama-purines ezitshalo awakhuphuli i-uric acid njengama-purines ezilwane.
- Izithelo ezisawolintshi azilenzi i-asidi egazini. futhi azibangeli ukuhlaselwa yi-gout; Ngokuphambene nalokho, i-vitamin C ikhuthaza ukuqedwa kwe-uric acid.
Amathiphu asebenzayo okunciphisa i-uric acid usuku nosuku
Ngokulandela izincomo ezilula, ungakwazi ukulawula kangcono amazinga akho e-uric acid:
- Phuza phakathi kwamalitha angu-1,5 no-2 amanzi ngosuku ukwenza lula ukuqedwa kwezinso.
- Beka kuqala izithelo nemifino emisha Esidlweni ngasinye.
- Nciphisa inyama, inhlanzi kanye nenkukhu ngezingxenye ezincane, hhayi ngaphezu kwe-100 g ngesidlo ngasinye.
- Khetha ukudla okune-diuretic njengekhabe, ikhukhamba nesilimo esidliwayo esinamagatsha anamanzi.
- Gwema utshwala futhi unciphise ikhofi, ikakhulukazi iziqephu ze-gout noma i-hyperuricemia.
- Gwema ukudla okugayiwe kakhulu kanye noshukela owengeziwe, ekhona eziphuzweni ezibandayo, amakhekhe nokudla okusheshayo.
- Khulisa ukudla kwakho uvithamini C ngezithelo ezifana newolintshi, uphayinaphu, i-kiwi noma i-acerola.
- Gcina isisindo esanele nokuzivocavoca njalo ukuze uthuthukise imetabolism nokusebenza kwezinso.
Imenyu yesampula yokulawula i-uric acid
Awazi ukuthi ungakuhlela kanjani ukudla kwakho? Nasi isibonelo sosuku olulandela imihlahlandlela yokwehlisa i-uric acid:
- Ukudla kwasekuseni: Okusanhlamvu okusanhlamvu okungafakwanga uswidi nobisi olunamafutha amancane, ama-strawberry amasha, ikhofi, namanzi.
- Usuku lokudla: Isifuba senkukhu eyosiwe (ingxenye encane), isinkwa sikakolweni esigcwele lwesinaphi, isaladi exutshwe namantongomane namafutha omnqumo kanye nokugqoka uviniga obhalsamu, izithelo ezintsha namanzi.
- Isinkwa: Ama-cherries amasha namanzi.
- Dinner: I-salmon eyosiwe noma egazingiwe (ingxenye encane), imifino eshisiwe, i-pasta kakolweni ngokuthinta amafutha omnqumo nolamula, iyogathi enamafutha aphansi, nekhabe.
Khumbula ukuthi ukuhlukahluka nokulinganisela kuyisihluthulelo, futhi noma iyiphi imenyu kufanele ihambisane nezidingo zakho siqu, okungcono kakhulu ngokuqondiswa nguchwepheshe wezokudla.
Yini enye engingayenza ukuze ngibambe i-uric acid?
Ngaphezu kokudla, Indlela yokuphila idlala indima ebalulekile ekuvimbeleni nasekulawuleni i-uric acid ephezulu:
- Gwema ukuhlala phansi. Ukuvivinya umzimba okumnene, okuvamile kusiza ukulinganisela imetabolism futhi kunciphisa ukuvuvukala.
- Ungabhemi futhi ikhawulela ukusetshenziswa kwemithi ngaphandle kokuqondiswa udokotela, njengoba ingashintsha ukusebenza kwezinso.
- Lawula ukucindezeleka futhi ulale kahle, njengoba ukuphakama kwama-hormone nokuntuleka kokuphumula kungase kuthonye ukuqubuka kwe-gout. Ukuze uqonde ukuthi ukuzivocavoca kungakusiza kanjani kulokhu, hlola yethu isihloko esiphathelene nokudla kanye nempilo.
- Uma izinguquko zokudla nendlela yokuphila zinganele, thintana nochwepheshe wakho mayelana nesidingo semithi noma izithasiselo, ezifana novithamini C noma amalungiselelo emvelo, ngaphansi kokugadwa kochwepheshe.
Ukudla okunomsoco, ukuvivinya umzimba, nokuphatha indlela yokuphila kungasiza ekugcineni amazinga e-uric acid anele futhi kunciphise ingozi yezinkinga. Ukuvimbela kanye nemfundo kubalulekile empilweni enempilo engenakho ukuphatheka kabi okuhambisana ne-hyperuricemia.
