Inā ʻai ʻoe i ka ʻiʻo, ka iʻa, a i ʻole ka ʻiʻo okana, e noʻonoʻo paha ʻoe: e hoʻonui paha kēia mau meaʻai keto-friendly i kou pilikia o ka ulu ʻana i ka gout?
Ma hope o nā mea a pau, ʻo ka naʻauao maʻamau e paʻa i ka lawe ʻana i ka protein kiʻekiʻe a me nā meaʻai momona kiʻekiʻe ma hope o ka hoʻouka ʻana o ka gout.
ʻOiai aia ka manaʻo ma hope o kēia kumumanaʻo, he liʻiliʻi loa ka noiʻi e kākoʻo i kahi loulou ma waena o ka protein holoholona, ka ʻai momona momona maikaʻi, a me ka pilikia gout.
Eia nō naʻe, aia nā kumu ʻē aʻe o ka gout, a ʻo ka ʻai ʻana i ka meaʻai kiʻekiʻe kekahi o nā ala maikaʻi loa e pale ai a hōʻoluʻolu paha i ka gout.
Papa Kuhikuhi
He aha ka gout?
ʻO ka gout kahi ʻano o ka maʻi ʻāʻī i hoʻokumu ʻia e ke kūkulu ʻana i ka ʻeha o nā kristal uric acid i loko o nā hono, nā ʻāʻī, a me nā ʻāpana, ʻoi aku ka nui o nā ami o nā lima a me nā manamana wāwae.
Hoʻokumu ʻia nā kristal ʻakika uric ke piʻi ke kiʻekiʻe o ke koko o ka waika uric kiʻekiʻe. Kapa ʻia kēia maʻi he hyperuricemia, a ʻo ia ka hōʻailona nui o ka pilikia gout.
Eia nō naʻe, he mea nui e hoʻomaopopo he kakaikahi ka gout: ʻo 5% wale nō o ka poʻe me ka waika uric ma luna o 9 mg/dL (manaʻo ʻia hyperuricemia) e hoʻomohala i ka gout.
I nā kenekulia aku nei, ua kapa ʻia ka gout ʻo "ka maʻi o nā mō'ī" a he "maʻi kanaka waiwai." ʻIke ʻia ʻo ka poʻe waiwai wale nō ka poʻe i hiki ke kūʻai aku i ke kō, kahi kumu pilikia i hōʻike ʻia i kēia manawa no ka gout.
Hoʻopilikia ka gout ma kahi o 1-4% o ka heluna kanaka (3-6% o nā kāne a me 1-2% o nā wahine). Ma ke ao holoʻokoʻa, ke piʻi aʻe nei ka nui o ka gout, ma muli paha o ka ʻinoʻino ʻana o ka meaʻai, nele i ka hoʻoikaika kino, a me ka piʻi ʻana o ka nui o ka momona a me ka metabolic syndrome. ʻIke ʻia nō hoʻi he ʻāpana genetic no ka pilikia o ka gout ( 1 ).
No ka mālama ʻana i ka gout, kuhikuhi pinepine nā kauka i nā lāʻau lapaʻau e hoʻemi ai i ka hana ʻana o ka ʻakika uric, a i ʻole ke kuhikuhi ʻana i kahi meaʻai haʻahaʻa-protein. Akā ʻo ka noiʻi hou e hoʻomālamalama i nā kumu o ka gout, a ke maopopo nei he mau ala ʻoi aku ka maikaʻi ma mua o ka ʻoki ʻana i ka protein no ka hoʻopau ʻana i ka gout.
He aha ke kumu o ka gout?
Loaʻa ka gout ke hana ʻia nā kristal uric acid ma muli o ka nui o ka uric acid i loko o ke koko, kūkulu ʻia i loko o ka ʻiʻo pili, a hoʻoulu i ka ʻeha, pehu, ʻulaʻula, a me ka mumū. No ka hoʻopau ʻana i ka maʻi gout, makemake ʻoe e hoʻohaʻahaʻa i kāu hana ʻana i ka waika uric.
Aia kekahi mau mea hewa e alakaʻi i ka hana ʻana o ka uric acid:
protein a me ka gout
Manaʻo pinepine nā kauka i nā meaʻai haʻahaʻa haʻahaʻa no ka gout.
ʻO ke kumu, ʻo ka hapa nui o nā kumu protein i loko o nā pūhui i kapa ʻia he purine nā mea mua i ka uric acid.
Hoʻokumu ʻia nā purines i ka genetic material i DNA a me RNA, a i ka wā e ʻeli ai ʻoe i nā purine, e uhaʻi kou kino iā lākou i loko o ka waika uric. ʻO nā kumu waiwai nui o nā purine, ʻo ia ka ʻiʻo, ka iʻa a me ka ʻiʻo okana.
ʻO ke kumumanaʻo, ʻo ka hoʻohaʻahaʻa ʻana i kāu ʻai purine e hoʻohaʻahaʻa i kāu mau pae ʻakika uric a, ʻo ia hoʻi, e hoʻohaʻahaʻa i kou pilikia o ka gout.
Eia naʻe, ua hui pū ʻia ka ʻepekema e pili ana i ka hoʻohana ʻana i ka protein a me ka gout.
No ka laʻana, ua pili kekahi noiʻi nānā ʻana i ka ʻai ʻana i ka ʻiʻo a me ka ʻai iʻa i ka piʻi nui ʻana o ka gout ( 2 ). Akā, i loko o kahi noiʻi ʻoi aku ka mana, ua ʻike nā mea noiʻi he ʻeono mahina o ka meaʻai kiʻekiʻe-protein, haʻahaʻa-carb i hoʻohaʻahaʻa maoli i ka pae o ka uric acid i loko o 74 overweight a obese.
Ua hoʻoholo nā mea kākau "ʻo ka meaʻai ʻo Atkins (kahi meaʻai protein kiʻekiʻe me ka ʻole o ka palena caloric) hiki ke hoʻemi i ka pae [serum uric acid] me ka nui o ka purine loading."
Hōʻike nā ʻikepili ʻē aʻe he kiʻekiʻe ka nui o nā vegans uric acid ma mua o ka poʻe ʻai ʻai, e hōʻike ana he ʻoi aku ka nui ma mua o ka lawe ʻana i ka protein.
Ua ʻike ʻia nā noiʻi hou i ka wā e ʻai ai ʻoe i ka meaʻai protein kiʻekiʻe, ʻaʻohe pilikia o kou mau puʻupaʻa i ka hoʻokuʻu ʻana i ka waika uric a lākou e hana ai mai nā purine.
ʻO ia hoʻi, ʻoi aku ka nui o nā purine i loko, ʻoi aku ka nui o ka uric acid i waho ( 3 ). I ka wā e hana maikaʻi ana kāu mau puʻupaʻa, ʻaʻole ʻike ʻia ka protein e hoʻonui i kou pilikia o ka gout.
waiu a me ka gout
Ma muli o ka nui o ka protein (a me nā purines), hopohopo kekahi o ka ʻai ʻana i ka waiū, cheese, a i ʻole yogurt e hoʻonui i ka pilikia o ka gout.
Akā i loko o kahi noiʻi nui i hahai i ka poʻe 47.150 no 12 mau makahiki, ua ʻike nā mea noiʻi i ka ʻaoʻao ʻē aʻe: ʻO ka hoʻohana ʻana i ka dairy i hoʻopili ʻia me ka pilikia gout. ʻOiai ʻaʻole hōʻike kēia haʻawina i ke kumu a me ka hopena, ʻike ʻia nā huahana waiū i ka wā e pili ana i ka gout.
ke kō a me ka kulu
ʻOi aku ka nui o ke kō i ka gout ma mua o ka protein. ʻO ka fructose, ke kō maʻamau i ka huaʻai a me ka syrup kulina.
Hoʻonui ka Fructose i ka hana ʻana o ka uric acid, ʻoiai i ka manawa like e pale ai i ka hoʻomaʻemaʻe uric acid.
ʻOkoʻa ka hana ʻana o kou ake i ka fructose ma mua o nā kō ʻē aʻe. Inā hoʻopiha ʻia kou ate me ka fructose, hiki iā ia ke hoʻopilikia i ka metabolism protein a hoʻopau i ka ATP (cellular energy).
Ke hāʻule kāu ATP, piʻi ka hana ʻana o kāu ʻakika uric ( 4 ) — a e like me kāu i heluhelu ai ma mua, ʻo ka waika uric kiʻekiʻe ka helu ʻekahi o ka pilikia no ka gout.
ʻO ke kumu ʻelua e pale ai i ka fructose e pili ana i ka excretion o ka uric acid. Ke ʻai nui ʻoe i ka fructose i ka wā lōʻihi, e hōʻemi ʻoe i ka hiki o kou puʻupaʻa ke hoʻopau i ka waika uric.
Akā ʻaʻole ia wale nō ka ʻai mau ʻana, ʻoiai hoʻokahi pānaʻi o ka fructose e hōʻemi i ka hoʻomaʻemaʻe uric ( 5 ).
ʻO ke kumu maʻamau o ka fructose i loko o ka meaʻai hou he kiʻekiʻe fructose corn syrup. Loaʻa iā ʻoe ma nā mea āpau mai nā mea inu ʻoluʻolu a i nā kuki a i ka cereal. E hana i kahi mea e pale aku ai i ka kiʻekiʻe fructose corn syrup; ʻoi aku ka maikaʻi o kou manaʻo me ka ʻole o ia.
ka insulin a me ka gout
ʻO ke kō, ka fructose a i ʻole nā mea ʻē aʻe, hoʻonui i ka pilikia gout ma o ka hoʻoponopono ʻana i nā pae insulin.
Ke ʻai nui ʻoe i ke kō, piʻi ke kiʻekiʻe o ke kō koko. I ka pane ʻana, hoʻokuʻu kāu pancreas i ka insulin, kāu koko koko koko, e hoʻomaʻemaʻe i ka nui o ke kō i loko o ke koko a lawe iā ia i kāu mau sela, kahi hiki ke hoʻololi i ka ikehu (no ka hoʻohana koke ʻana) a i ʻole ka momona (no ka mālama ʻana i ka ikehu).
Akā inā ʻai ʻoe i ka nui o ke kō i kēlā me kēia manawa, e mau ana ke kiʻekiʻe o kou koko koko, a hoʻōki ka insulin i ke kamaʻilio ʻana me kāu mau sela.
ʻO kēia maʻi, i kapa ʻia ʻo ka insulin resistance (a i ʻole metabolic syndrome), ke kumu o ka pancreas e pana i ka insulin e hana i ka hana like.
ʻO nā kiʻekiʻe kiʻekiʻe o ka insulin e holo nei e hoʻemi i ka hoʻomaʻemaʻe ʻana i ka ʻakika uric ( 6 ). No ka mālama ʻana i ka gout, pono ʻoe e mālama i ka insulin. ʻO ke ala maikaʻi loa e hana ai, ʻo ia ke kāpae ʻana i ke kō mai kāu ʻai.
waiʻona a me ka gout
ʻO ka waiʻona kahi kumu pilikia i hoʻokumu ʻia no ka hoʻomohala ʻana i ka gout, a ke hoʻonui nei hoʻi i kou pilikia o ka hoʻouka ʻana i ka gout inā loaʻa iā ʻoe ke maʻi.
Ma kahi noiʻi e hiki mai ana, ua hahai nā mea noiʻi i nā kāne 47.150 me ka mōʻaukala ʻole o ka gout no 12 mau makahiki. Ua ʻike lākou ʻo ka inu pia, a me ka liʻiliʻi liʻiliʻi o ka ʻuhane, pili ikaika a kūʻokoʻa i ka pilikia gout. ʻO ka mea kupanaha, ʻaʻole ka waina ( 7 ).
Ua nīnau hou kekahi hui o nā mea noiʻi: No ka poʻe i loaʻa i ka gout, pehea ka nui o ka inu ʻana i ka waiʻona e hoʻonui ai i ka pilikia o ka hoʻouka ʻana i ka gout?
Ua ʻike lākou ua pili nā ʻano waiʻona a pau, me ka waina, i ka piʻi ʻana o ka maʻi gout i loko o 24 mau hola o ka inu ʻana.
Pehea e pale aku ai i ka gout
ʻO ka pale ʻana i ka gout e pili ana i ke kaohi ʻana i nā kumu ʻoiaʻiʻo o ka waika uric kiʻekiʻe i helu ʻia ma ka pauku mua. ʻAʻole ʻike nui ka ʻiʻo, ka momona, a me ka protein i ka gout.
Akā, e ʻoki i ka fructose a me ka waiʻona no ka mālama ʻana i ke kiʻekiʻe o ka waika uric maikaʻi a hoʻemi i kou pilikia o ka gout. Aia ka fructose i loko o ka hua, akā ʻo ke kumu nui o ka fructose he kiʻekiʻe fructose corn syrup. Inā makemake ʻoe e hana i hoʻokahi mea e hōʻemi ai i ka loaʻa ʻana o ka gout, e hoʻopau i ka syrup kulina kiʻekiʻe-fructose mai kāu ʻai.
ʻO kekahi kumu pilikia no ka gout, metabolic syndrome, pili pū i ka ʻai kō. Inā loaʻa iā ʻoe ka metabolic syndrome a i ʻole type 2 diabetes, kiʻekiʻe ke koko koko, kiʻekiʻe ka insulin, ka momona, a me ke koko kiʻekiʻe, ʻoi aku ka nui o ka pilikia o ka gout.
ʻAʻole hiki ke hoʻoponopono i ka metabolic syndrome a me ke kūʻē ʻana o ka insulin i ka pō. Akā, ua hōʻike ʻia nā meaʻai haʻahaʻa-carb (e like me ka ʻai ketogenic) e mālama i ka ke kō i loko o ke koko, hoʻomaikaʻi lākou i ka naʻau o ka insulin a hoʻoulu i ke kaumaha.
ʻO ka ʻai ketogenic kahi koho maikaʻi loa e pale ai i ka gout.
Makemake ʻoe e noho hydrated e pale i ka gout. E inu pono i ka wai. Ke pau ʻoe i ka wai, hoʻōki kou kino i ka hoʻokuʻu ʻana i ka waika uric, ʻo ia hoʻi, ʻoi aku ka nui o nā kristal uric acid i loko o kou mau ami.
ʻO ka mea hope loa, ʻo ka hapa nui o nā lāʻau lapaʻau, ʻo ka hapa nui o lākou nā diuretics e hiki ai ke hoʻohaʻahaʻa i ka wai, ua hoʻopili ʻia i kahi piʻi nui o ka gout. A ua ʻike pū nā mea noiʻi ʻo ka aspirin haʻahaʻa haʻahaʻa hiki ke hoʻopilikia i ka hana ʻākena a hoʻopilikia i ka hoʻomaʻemaʻe ʻana i ka waika uric.
He aha kāu e hana ai inā loaʻa iā ʻoe ka gout
ʻO ka mea mua āu e hana ai inā he gout ʻoe e ʻike i ke kauka. Hiki iā ia ke kuhikuhi i nā lāʻau i kapa ʻia ʻo xanthine oxidase inhibitors e hoʻohaʻahaʻa i kou pae ʻakika uric.
Ma waho aʻe o kēlā, pono ʻoe e noʻonoʻo e pili ana i ka loli ʻana o ke ʻano o ka nohona, ʻoi aku ka nui o ka meaʻai a me ka hoʻoikaika kino.
He aha kāu e ʻai ai inā loaʻa iā ʻoe ka gout
Ua hōʻike ʻia kekahi mau meaʻai a me nā mea hoʻohui e pale aku i ka gout a hiki ke hōʻemi i nā hōʻailona gout. Aia kēia mau mea:
- ʻO ka Vitamin C: Hoʻopau i nā puʻupaʻa i ka nui o ka uric acid.8 ).
- Aila Oliva
- Nā huahana waiū.
- Ua hōʻike ʻia nā cherries e hōʻemi i ka waika uric plasma i nā wahine ( 9 ).
- ʻO ka wai minerale: pale i ka hoʻokumu ʻana o nā kristal ʻakika uric.10 ).
- Kofe: ʻo ka ʻai ʻana i ke kofe e hoʻemi i ka pae o ka waika uric.11 ).
hooikaika kino a me ka gout
Ma waho aʻe o nā hoʻoponopono meaʻai ma luna, hiki i kahi papahana hoʻoikaika kino ke kōkua pū me ka gout.
Lōkeke:
- Hoʻonui i ka naʻau o ka insulin a hiki ke hoʻomaikaʻi i ka metabolic syndrome.12 ).
- Hoʻopau i ka glycogen ate, kahi i loaʻa i ka fructose hoʻoikaika i ka waikawa uric.
- Kāohi i ka hyperinsulinemia, hiki ke kōkua i ka hoʻomaʻemaʻe ʻana i ka ʻakika uric ( 13 ).
Pehea ka ʻai ketogenic no ka gout?
Hoʻonui anei ka ʻai ketogenic i kou pilikia o ka gout?
I loko o nā pule mua ʻelua o ka ʻai ketogenic, ʻike paha ʻoe i ka piʻi pōkole o kou pilikia o ka gout. ʻO kēia ke kumu no ka pale ʻana o nā kiʻekiʻe kiʻekiʻe o nā ketones i kāu mau puʻupaʻa mai ka hoʻomaʻemaʻe pono ʻana i ka waika uric. [ 14 ).
Eia naʻe ka nūhou maikaʻi: Ma hope o ʻelua a ʻekolu pule, hoʻololi ʻoe i ke keto, a hoʻi hou ka pae o ka ʻakika uric i ka maʻamau. I ka 'oiaʻiʻo, ma ka ʻai ketogenic, ʻo ka loaʻa ʻana o ka gout i ka wā lōʻihi (ana ʻia e nā pae ʻakika uric) ʻoiaʻiʻo hoʻēmi ( 15 ).
Hoʻokahi mea, mālama ke keto i kāu mau pae insulin i ka nānā. Ke hoʻopaʻa ʻoe i nā kalapona i ka meaʻai ketogenic momona nui, e haʻahaʻa kou koko koko, a i ka wā e haʻahaʻa ai kou koko koko, e haʻahaʻa nō hoʻi kāu insulin. ʻO ka insulin haʻahaʻa, inā ʻoe e hoʻomanaʻo, kōkua i kāu mau puʻupaʻa e hoʻopau i ka ʻakika uric.
Aia kekahi mau mīkini ʻē aʻe i ka pāʻani. Ma ka ʻai ketogenic, hoʻopuka kou ake i nā ketones, me ka beta-hydroxybutyrate (BHB) ka mea nui loa.
I kēia mau lā, ua ʻike kekahi pūʻulu o nā mea noiʻi ʻo Yale ua hōʻemi ka bhB i ka hopena o ka maʻi gout i nā ʻiole. Hoʻemi ka BHB i ka mumū ma ke kāohi ʻana i kahi ʻāpana o ka ʻōnaehana pale i kapa ʻia ʻo ka inflammasome NLRP3, hiki ke hoʻemi i ka hopena o ka maʻi gout.
Keto a me ka gout: ka laina lalo
Nui nā mea e hoʻonui i ka pilikia o ka ulu ʻana o ka gout. ʻO ka wai maloʻo, ka fructose, ka pale ʻana i ka insulin, a me ka waiʻona e hoʻonui ai i ka ʻakika uric, ka mea e hoʻoulu ai i ka hoʻokumu ʻana i ke aniani a me ka gout.
No ka pale ʻana i ka gout, e pale i kēia mau mea pilikia a hoʻāʻo i nā hoʻoponopono meaʻai e like me ka inu kofe a me ka lawe ʻana i ka huaora C. E noʻonoʻo pū i kahi papahana hoʻoikaika mau e hoʻonui i kou ʻike insulin.
ʻO ka hope loa, no ka pilikia o ka gout, mai hopohopo i ka ʻai ʻana i ka momona a me ka protein. ʻO ke kō (ʻoi loa ka fructose) ʻo ia ka macro e pale ʻia ʻO ka ʻai ketogenic haʻahaʻa haʻahaʻa ʻike ʻia he hoʻolālā maikaʻi no ka wā lōʻihi no ka hōʻemi ʻana i ka pilikia gout. No ka ʻike hou aku e pili ana i ka hele keto, e nānā i kā mākou Alakaʻi Keto kumu Maʻalahi e hahai.