I-Gout Diet: Yikuphi Ukudla Okufanele Ukudle Futhi Ukugweme

I-Uric acid iwumkhiqizo okhiqizwa imizimba yethu lapho idiliza ama-purines. Ama-purines akhona ekudleni futhi akhiqizwa yimizimba yethu. Ngokuvamile, i-uric acid incibilika egazini futhi iphuma ngomchamo. Kodwa-ke, lapho amazinga e-uric acid enyuka emazingeni awo omngcele, anganqwabelana emalungeni ethu, abangele i-gout. 

I-Gout uhlobo lwesifo samathambo esibangela ubuhlungu, ukuvuvukala, kanye nokuba bomvu kwamalunga. Ukubhekana nokuhlaselwa yi-gout kungaba inselele ngokomzimba nangokomzwelo kumuntu ngamunye. Ngaphezu kwe-gout, amazinga aphezulu e-asidi egazini aphinde axhunyaniswa nezindaba zezempilo njengamatshe ezinso kanye nezinhlobo ezithile zesifo sezinso. Kungakho ukuqonda ukuthi ukudla kuwathinta kanjani amazinga e-asidi kubalulekile ekugcineni impilo nokuvikela lezi zinkinga.

Ukudla Kwe-Gout: Okufanele Udle Nokungamelwe

Ukudla kudlala indima emazingeni e-uric acid emizimbeni yethu. Ukudla okuthile kuqukethe ukugxila kwama-purines, okungakhuphula ukukhiqizwa kwe-asidi, kanti okunye kungasiza ekulawuleni izinga eliphezulu lama-uric acids emzimbeni wethu.

Ukudla ukugwema i-uric acid (ibangela ukunqwabelana ngokweqile)

Kungasiza uma ugwema noma ukhawule ukudla okuthile ukuze ugcine amazinga e-asidi futhi unciphise ingozi yokuba ne-gout. Lokhu kubandakanya:

• Inyama yesitho ecebile nge-Purine, njengesibindi nezinso.
• Amagobolondo, ama-sardine, ama-anchovies, nezinye izinhlanzi ezinjenge-mackerel ne-herring.
• Eminye imifino, njengamakhowe, isipinashi, nokholifulawa, inama-purines aphezulu.
• Isiraphu yommbila ingase yenyuse amazinga e-uric acid. 

Ukudla okufanele kudliwe nge-uric acid (ukunciphisa amazinga e-asidi) 

Kubalulekile ukugxila ekufakweni kwamanzi ngenkathi ugwema ukudla okucebile nge-purine ukusiza ukunciphisa amazinga e-asidi ekudleni kwakho nokuphuza izinsiza eziningi zamanzi ekukhipheni i-asidi ohlelweni lwakho nokuvimbela ukwakheka kwayo. Kwenze umgomo wokusebenzisa izingilazi zamanzi eziyisishiyagalombili nsuku zonke futhi ukhuphule ukudla kwakho ngezinsuku ezishisayo noma lapho uzibandakanya nokuvivinya umzimba okwengeziwe.

Izithelo ezithile zibonise imiphumela emihle emazingeni e-asidi. Ikakhulukazi, ama-cherry asiza ukwehlisa izinga le-asidi. Ezinye izithelo ezifana nama-strawberry, ama-blueberries, namawolintshi nazo zinenzuzo ngenxa yazo okuqukethwe kwe-vitamin C, okuphakathi kwezinketho ezingcono kakhulu zokudla ongakudla ukugwema amazinga e-uric acid egazini. Ukufaka ama-carbohydrate ekudleni kwakho nakho kungaba sohlwini lwakho lokudla ozokudla ne-gout. Okusanhlamvu okuphelele njengama-oats, irayisi, ne-quinoa kuyimithombo eyinhloko yama-carbohydrate ayinkimbinkimbi angasiza ekulawuleni ukukhiqizwa kwe-uric acid. Ukwengeza, imikhiqizo yobisi enamafutha njengobisi neyogathi inomphumela wokulwa ne-gout ngokunciphisa amazinga e-uric acid, okwenza kube okunye kokudla okufanele kudliwe ku-uric acid.

Ukuguqulwa Kwendlela Yokuphila

Kanye nokunamathela ohlelweni lokudla kanye nokuba nohlu lokudla okungafanele ukudle nge-gout, ukushintsha indlela yokuphila kungasiza ekulawuleni amazinga e-asidi. Okulandelayo izinguquko zendlela yokuphila ezingasiza: 

• Ukuzivocavoca njalo kudlala indima ekuthuthukiseni inhlalakahle kanye nokugcina isisindo esinempilo. Zama okungenani imizuzu engama-30 yokuzivocavoca okunamandla izinsuku eziningi zeviki.
• Kungumqondo omuhle uku gwema utshwala, ikakhulukazi ubhiya. Ukuphuza utshwala ngokweqile kungakhuphula ukukhiqizwa kwe-asidi futhi kunciphise ukuphuma kwayo, okungaholela emazingeni aphezulu egazini. Uma ukhetha ukuphuza, kungcono ukukwenza ngokusesilinganisweni bese ukhetha izinketho eziphansi ze-purine njengewayini noma i-spirin.
• Ukuphatha amazinga okucindezeleka nakho kubalulekile. Kufanele uthole izindlela zokubhekana nokucindezeleka, njengokuzijwayeza izindlela zokuzilibazisa, ukuzilibazisa, noma ukuxhumana nabangane nomndeni.
• Qiniseka ukuthi ulala ngokwanele. Ikhwalithi yokulala engalungile ingaba nomthelela emazingeni e-asidi futhi yandise ingozi ye-gout. Zama ukuthola amahora angu-7 kuya kwangu-9 okulala okunekhwalithi ubusuku ngabunye ukuze usekele impilo futhi unciphise amathuba okuba ne-gout.

Kufanele ulufune nini usizo lochwepheshe kochwepheshe bokudla okunempilo kanye nezazi zokudla?

Ukulawula amazinga e-asidi ngohlelo lwakho lokudla lwe-uric acid kungaba nzima, ikakhulukazi uma unezimo zempilo noma imikhawulo yokudla. Kutuswa ukufuna usizo kochwepheshe, njengokuthi izazi zokudla kanye nezazi zokudla, ochwepheshe ekulawuleni amazinga e-asidi nezimo zezempilo ezihlobene ngohlelo lomuntu siqu oluhlanganisa ukudla ukugwema ukwehlisa i-uric acid. Laba ochwepheshe bangaqondisa futhi benze izinhlelo zokudla ezenziwe ngezifiso ezihambisana nezidingo zakho nokuncamelayo. Zingakusiza futhi ukuthi uzulazule ezinkingeni zemikhawulo futhi uqinisekise ukuthi uthola zonke izakhamzimba ngenkathi unciphisa ukusetshenziswa kokudla okungakhuphula amazinga e-uric acid. Ngaphezu kwalokho, bangakunikeza ukwesekwa, baqaphe intuthuko yakho, futhi benze noma yiziphi izinguquko ekudleni kwakho njengoba kudingeka. Ukusebenzisana nesazi sokudla okunempilo noma isazi sezokudla kungathuthukisa kakhulu ikhono lakho lokulawula amazinga e-asidi futhi kuthuthukise inhlalakahle yakho.

Isiphetho

Ukulawula amazinga e-asidi yakho ngokudla kubalulekile ekugcineni impilo nokuvikela izimo ezifana ne-gout kanye ezinso. Lawula inhlalakahle yakho ngokulawula amazinga e-asidi ngokudla okuqukethe ukudla ukuze ugweme ukudla okune-gout. Gwema ukudla okune-purine ephezulu, uhlale u-hydrated, futhi ufake izithelo, imifino, okusanhlamvu okuphelele, nemikhiqizo yobisi enamafutha ekudleni kwakho. Ukwengeza, ukuzivocavoca, sebenzisa amasu okulawula ukucindezeleka, futhi uqinisekise ukulala ukuze uthole imiphumela engcono. Uma kudingeka, funa isiqondiso kochwepheshe bokudla okunempilo ukuze uzinike amandla olwazi “lokudla okune-uric acid okufanele ukugweme” futhi wenze izinqumo ezibeka kuqala impilo impilo eyanelisayo ebuhlungwini.