Keto da Gout: Abincin Keto na iya Taimakawa Alamomin Gout?

Idan kuna cin nama, kifi, ko naman gabobin jiki, kuna iya yin mamaki: shin waɗannan abincin keto-friendly suna ƙara haɗarin haɓakar gout?

Bayan haka, hikimar al'ada ta ɗauka cewa yawan cin abinci mai gina jiki da abinci mai yawa suna bayan harin gout.

Ko da yake akwai dabaru a bayan wannan ka'idar, akwai ɗan bincike kaɗan don tallafawa alaƙa tsakanin furotin dabba, cin abinci mai yawan gaske, da haɗarin gout.

Duk da haka, akwai wasu abubuwan da ke haifar da gout, kuma cin abinci mai kyau yana daya daga cikin mafi kyawun hanyoyin rigakafin cutar gout.

Menene gout?

Gout wani nau'i ne na amosanin gabbai wanda ke haifar da raɗaɗi na haɓakar lu'ulu'u na uric acid a cikin gidajen abinci, tendons, da extremities, musamman mahaɗin hannu da manyan yatsotsi.

Lu'ulu'u na Uric acid suna samuwa lokacin da matakan jini na uric acid ya kai matakan da ba a saba gani ba. Wannan yanayin ana kiransa hyperuricemia, kuma shine babban alamar haɗarin gout.

Duk da haka, yana da mahimmanci a lura cewa gout yana da ɗanɗano kaɗan: kawai 5% na mutanen da ke dauke da uric acid sama da 9 MG / dL (la'akari da hyperuricemia) suna haɓaka gout.

Ƙarnuka da suka wuce, an san gout da "cutar sarakuna" da "cutar mai arziki." Sai ya zama cewa masu hannu da shuni su ne kawai mutanen da za su iya samun sukari, wanda a yanzu an rubuta ingantaccen bayanin haɗarin cutar gout.

Gout yana shafar kusan 1-4% na yawan jama'a (3-6% na maza da 1-2% na mata). A duk duniya, yaduwar gout yana ƙaruwa, mai yiwuwa saboda munanan halaye na abinci, rashin motsa jiki, da hauhawar yawan kiba da ciwon suga. Har ila yau, akwai alama akwai ɓangaren kwayoyin halitta don haɗarin gout ( ¹ ).

Don magance gout, likitoci sukan rubuta magungunan magunguna waɗanda ke rage samar da uric acid, ko bayar da shawarar rage cin abinci mai gina jiki. Sai dai wani sabon bincike na yin karin haske kan musabbabin cutar gout, kuma ana kara bayyana cewa akwai hanyoyin da suka fi yanke furotin don kawar da gout.

Me ke kawo gout?

Gout yana faruwa ne lokacin da lu'ulu'u na uric acid suka fito sakamakon yawan uric acid a cikin jini, haɓaka cikin nama, kuma yana haifar da ciwo, kumburi, ja, da kumburi. Don kawar da gout, kuna son rage yawan samar da uric acid.

Akwai ƴan yuwuwar masu laifi waɗanda ke haifar da samar da uric acid:

furotin da gout

Likitoci sau da yawa suna ba da shawarar ƙarancin furotin, ƙarancin nama don gout.

Dalilin shi ne yawancin tushen furotin suna dauke da mahadi da ake kira purines wadanda suke da madogarar uric acid.

Purines sune kwayoyin halitta a cikin DNA da RNA, kuma lokacin da kuka narkar da purines, jikinku yana karya su zuwa uric acid. Mafi kyawun tushen purines sune nama, kifi da naman gabobin jiki.

Ka'idar ita ce rage yawan shan purine zai rage matakan uric acid kuma, bi da bi, rage haɗarin gout.

Duk da haka, kimiyya game da amfani da furotin da gout yana haɗuwa.

Misali, wani binciken lura ya danganta nama da cin abincin teku zuwa ƙarin haɗarin gout ( ² ). Amma a cikin binciken da ya fi ƙarfin sarrafawa, masu bincike sun gano cewa watanni shida na babban furotin, rage cin abinci maras nauyi a zahiri ya saukar da matakan uric acid a cikin mahalarta 74 masu kiba ko kiba.

Marubutan sun kammala cewa "abincin Atkins (abinci mai gina jiki mai gina jiki ba tare da ƙuntatawa na caloric ba) zai iya rage matakan [serum uric acid] duk da yawan nauyin purine."

Wasu bayanai sun nuna cewa vegans suna da matakan uric acid fiye da masu cin nama, wanda ke nuna cewa fiye da yadda ake amfani da su fiye da cin abinci kawai.

Wani bincike da aka yi kwanan nan ya gano cewa lokacin da kuke cin abinci mai gina jiki, kodan ba su da matsala wajen fitar da uric acid da suke yi daga purines.

A wasu kalmomi, ƙarin purines a ciki, ƙarin uric acid fita ( ³ ). Muddin kodan naka suna aiki da kyau, furotin ba ze ƙara haɗarin gout ba.

kiwo da gout

Saboda kayan kiwo suna da yawan furotin (da purines), wasu suna damuwa cewa cin madara, cuku, ko yogurt zai ƙara haɗarin gout.

Amma a cikin wani babban binciken da ya biyo bayan mutane 47.150 na tsawon shekaru 12, masu bincike sun gano akasin haka: Abincin kiwo yana da alaƙa da haɗarin gout. Duk da yake wannan binciken bai tabbatar da dalili da sakamako ba, yana bayyana cewa samfuran kiwo suna bayyana a fili lokacin da ya zo ga gout.

sugar da sauke

Sugar shine mafi kusantar bayar da gudummawa ga gout fiye da furotin. Musamman, fructose, sukari na yau da kullun a cikin 'ya'yan itace da syrup masara.

Fructose yana haɓaka samar da uric acid, yayin da a lokaci guda yana hana cirewar uric acid.

Hanta yana sarrafa fructose daban fiye da sauran masu ciwon sukari. Idan hanta yana cike da fructose, zai iya tsoma baki tare da furotin metabolism kuma ya rage ATP (makamashi na salula).

Lokacin da ATP ɗin ku ya ragu, samar da uric acid ɗin ku yana ƙaruwa ( ⁴ ) - kuma kamar yadda kuka karanta a baya, yawan uric acid shine lamba ɗaya mai haɗari ga gout.

Dalili na biyu don guje wa fructose ya haɗa da fitar da uric acid. Lokacin da kuke cin fructose da yawa na dogon lokaci, kuna rage ƙarfin kodan ku don kawar da uric acid.

Amma ba kawai cin abinci na yau da kullun ba, ko da kashi ɗaya na fructose yana rage ƙorafin uric. ⁵ ).

Mafi yawan tushen fructose a cikin abincin zamani shine babban fructose masara syrup. Za ku same shi a cikin komai daga abin sha mai laushi zuwa kukis zuwa hatsi. Yi ma'ana don kauce wa babban fructose masara syrup; za ku ji daɗi sosai ba tare da shi ba.

insulin da gout

Sugar, fructose ko akasin haka, yana ƙara haɗarin gout ta hanyar sarrafa matakan insulin.

Lokacin da kuke cin sukari mai yawa, yawan sukarin jinin ku yana tashi. A sakamakon haka, pancreas yana fitar da insulin Mai sarrafa sukari na jini, don cire sukarin da ya wuce kima a cikin jini kuma ku kai shi ga ƙwayoyinku, inda za'a iya canza shi zuwa makamashi (don amfani da gaggawa) ko mai (don ajiyar makamashi).

Amma idan kuna cin sukari mai yawa akai-akai, sukarin jinin ku yana daɗaɗawa na dindindin, kuma insulin yana daina sadarwa tare da ƙwayoyin ku yadda ya kamata.

Wannan yanayin, wanda aka fi sani da juriya na insulin (ko kuma ciwo na rayuwa), yana sa pancreas ya fitar da insulin da yawa don yin aiki iri ɗaya.

Yawan adadin insulin da ke zagayawa yana rage tsaftar uric acid ( ⁶ ). Don ci gaba da gout, kuna buƙatar kula da insulin. Hanya mafi kyau don yin wannan ita ce kawar da sukari daga abincin ku.

barasa da gout

Barasa shine ingantaccen abin haɗari don haɓaka gout, kuma yana ƙara haɗarin harin gout idan kun riga kun sami yanayin.

A cikin wani bincike mai yiwuwa, masu bincike sun bi maza 47.150 ba tare da tarihin gout ba har tsawon shekaru 12. Sun gano cewa shan giya, da kuma ɗan ƙaramin ruhohi, yana da ƙarfi kuma yana da alaƙa da haɗarin gout. Abin mamaki, giyar ba ta kasance ( ⁷ ).

Wani rukuni na masu bincike sun yi wata tambaya ta daban: Ga waɗanda suka rigaya ke fama da gout, har zuwa wane irin yanayi shan barasa ke ƙara haɗarin kamuwa da cutar gout akai-akai?

Sun gano cewa kowane nau'in barasa, gami da giya, yana da alaƙa da haɓakar haɗarin gout a cikin sa'o'i 24 na sha.

Yadda ake guje wa gout

Gujewa gout yana saukowa don taƙaita dalilai hakikanin na haɓakar uric acid da aka jera a sashin da ya gabata. Nama, kitse, da furotin ba su da tasiri sosai ga gout.

Maimakon haka, yanke fructose da barasa don kula da matakan uric acid lafiya kuma rage haɗarin gout. Akwai fructose a cikin 'ya'yan itace, amma babban tushen fructose shine babban fructose masarar syrup. Idan kuna son yin abu ɗaya don rage haɗarin gout, kawar da syrup masarar fructose mai girma daga abincinku.

Wani abu mai haɗari ga gout, ciwo na rayuwa, yana da alaƙa da cin sukari. Idan kana da ciwon sukari na 2 ko nau'in ciwon sukari na XNUMX, hawan jini, yawan insulin, kiba, da hawan jini, kana da haɗarin gout mafi girma.

Gyaran ciwo na rayuwa da juriya na insulin ba zai faru ba dare ɗaya. Amma rage cin abinci maras-carb (kamar abincin ketogenic) an nuna su kiyaye sukari a cikin jini, suna inganta haɓakar insulin kuma suna ƙarfafa asarar nauyi.

Abincin ketogenic shine babban zaɓi don hana gout.

Za ku kuma so ku kasance cikin ruwa don hana gout. Tabbatar kun sha isasshen ruwa. Lokacin da ba ku da ruwa, jikinku yana daina fitar da uric acid, wanda ke nufin cewa lu'ulu'u na uric acid sun fi samuwa a cikin gidajenku.

A ƙarshe, ƙananan magunguna, yawancinsu magungunan diuretics da za su iya haifar da bushewa, an danganta su da haɓakar cutar gout. Kuma masu binciken sun kuma gano cewa aspirin da ba shi da yawa zai iya yin illa ga aikin koda kuma yana shafar sharewar uric acid.

Abin da za a yi idan kana da gout

Abu na farko da yakamata ku yi idan kuna da gout shine ganin likita. Shi ko ita na iya rubuta magunguna da ake kira xanthine oxidase inhibitors don rage matakan uric acid ɗin ku.

Bayan haka, kuna buƙatar yin tunani game da canje-canjen salon rayuwa, musamman idan ya zo ga abinci da motsa jiki.

Abin da za ku ci idan kuna da gout

An nuna wasu abinci da kari don karewa daga gout da yiwuwar rage alamun gout. Waɗannan sun haɗa da:

• Vitamin C: Yana sa koda wajen fitar da sinadarin uric acid.⁸ ).
• Man zaitun
• Kayan kiwo.
• Cherries - an nuna don rage plasma uric acid a cikin mata. ⁹ ).
• Ruwan ma'adinai: yana hana samuwar lu'ulu'u na uric acid.¹⁰ ).
• Kofi: matsakaicin amfani da kofi yana rage matakan uric acid.¹¹ ).

motsa jiki da gout

Baya ga gyare-gyaren abincin da ke sama, shirin motsa jiki na yau da kullum zai iya taimakawa tare da gout.

Motsa jiki:

• Yana haɓaka haɓakar insulin kuma yana iya haɓaka ciwo na rayuwa.¹² ).
• Yana kawar da glycogen hanta, wanda ya ƙunshi fructose mai haɓaka uric acid.
• Yana hana hyperinsulinemia, wanda zai iya taimakawa tare da kawar da uric acid. ¹³ ).

Me game da abincin ketogenic don gout?

Shin abincin ketogenic yana ƙara haɗarin gout?

A cikin makonni biyu na farko na cin abinci na ketogenic, zaku iya ganin haɓakar ɗan gajeren lokaci a cikin haɗarin gout. Wannan saboda yawan adadin ketones yana hana kodan ku tsaftacewa da kyau daga uric acid. [ ¹⁴ ).

Amma ga albishir: Bayan makonni biyu zuwa uku, kun saba da keto, kuma matakan uric acid ɗin ku sun dawo daidai. A hakikanin gaskiya, akan abinci na ketogenic, haɗarin gout na dogon lokaci (wanda aka auna ta matakan uric acid) a zahiri yana raguwa ( ¹⁵ ).

Abu ɗaya, keto yana kiyaye matakan insulin ɗin ku. Lokacin da kuka ƙuntata carbohydrates akan abinci mai kitse mai yawan gaske, sukarin jinin ku yana raguwa, kuma lokacin da sukarin jinin ku ya ragu, insulin ɗin ku ya ragu, shima. Ƙananan insulin, idan kun tuna, yana taimakawa kodan ku kawar da uric acid.

Akwai kuma sauran hanyoyin da ake yin su. A kan abincin ketogenic, hanta yana samar da ketones, tare da beta-hydroxybutyrate (BHB) shine mafi mahimmanci.

Kwanan nan, ƙungiyar masu binciken Yale sun gano cewa bhB ya rage haɗarin gout flares a cikin berayen. BHB yana rage kumburi ta hanyar hana wani ɓangare na tsarin rigakafi da ake kira NLRP3 inflammasome, wanda zai iya rage haɗarin gout.

Keto da gout: layin ƙasa

Abubuwa da yawa suna ƙara haɗarin kamuwa da gout. Rashin ruwa, fructose, juriya na insulin, da barasa suna haɓaka uric acid, wanda ke haifar da samuwar crystal kuma a ƙarshe gout.

Don hana gout, kauce wa waɗannan abubuwan haɗari kuma gwada gyare-gyaren abinci kamar shan kofi da shan bitamin C. Har ila yau la'akari da shirin motsa jiki na yau da kullum don ƙara yawan hankalin insulin.

A ƙarshe, idan ya zo ga haɗarin gout, kada ku damu da cin mai da furotin. Sugar (musamman fructose) shine macro don gujewa rage cin abinci na ketogenic mai ƙarancin carb yana bayyana kyakkyawan dabarun dogon lokaci don rage haɗarin gout. Don ƙarin koyo game da tafiya keto, duba mu Jagoran Keto na asali Sauƙi don bi.