Hyperuricemia, in addition to hypertension, dyslipidemia and diabetes, is the "fourth highest", which also plagues many people at present, and is the basis for the onset of gout.
01
Most gout is eaten
Cao Wei, chief physician of the Department of Rheumatology at Guang'anmen Hospital of the China Academy of Chinese Medical Sciences, said that gout is closely related to the following factors:
Eat: Most gout is eaten.
Lazy: Gout is also lazy. Many people do not move after eating, and the body's metabolism, especially the kidneys, decreases, resulting in uric acid being excreted.
Made: Gout is "made" out. Some people have irregular schedules, often stay up late, and sit in front of the computer all day, resulting in illness.
Yao Junyi, an endocrinologist at the Southern Theater General Hospital, once said that blood uric acid levels are affected by many factors, including internal factors such as genetics, age, gender, purine metabolism, and weight, as well as external factors such as diet, alcohol, environment, and temperature.
Therefore, if you want to lower uric acid and prevent gout, eating, drinking, regular work and rest, and moderate exercise are all aspects that need to be paid attention to.
02
9 types of food to eat like this
Lowering uric acid, anti-gout
Recently, the "Dietary Guidelines for Adults with Hyperuricemia and Gout (2024 Edition)" issued by the National Health Commission gives suggestions on 9 types of food choices for adults with hyperuricemia and gout, which is very practical!
01Cereals and potatoes
Preferred foods: brown rice, whole wheat flour, corn, barley, buckwheat, yellow rice, oats, millet, sorghum, quinoa, sweet potato, purple potato, etc.
Unsuitable foods: high-energy processed foods such as butter bread and pastries, fried and fried foods such as fritters and oil cakes, and processed foods with high sugar content such as biscuits, cakes, and doughnuts.
02 meat
Preferred food: Lean meat, skinless poultry and other foods to eat in moderation.
Unsuitable food: fatty meat, animal offal, processed meat products such as bacon and bacon, fish roe, crab roe, squid, oysters, clams and other seafood and aquatic products.
03 eggs
Preferred food: eggs, duck eggs, etc.
Unsuitable food: salted eggs, etc.
04 Milk
Preferred food: skimmed milk, low-fat milk, fresh milk, pure milk, low-sugar yogurt, etc.
Not suitable food: cream, butter, etc.
05 Soybeans and products
Preferred food: tofu, dried tofu, etc.
Not suitable food: fried soy products such as fried tofu skin and tofu puff.
06 Vegetables
Food preferred: Fresh vegetables.
Not suitable food: pickled vegetables.
07 Fruits
Preferred foods: fresh fruits such as cherries, strawberries, pineapples, peaches, etc.
Not suitable foods: fruit products with high added sugar content, such as juice, canned fruits, etc.
08 Edible oil
Preferred foods: perilla oil, flaxseed oil, walnut oil, olive oil, tea seed oil, rapeseed oil, sunflower oil, corn oil, sesame oil, soybean oil, peanut oil, germ oil, etc.
Not suitable food: palm oil, lard, butter, sheep fat and other animal oils.
09 condiments
Preferred food: low sodium salt (no more than 5 grams per day).
Unsuitable foods: sauces, fermented bean curd and other high-salt condiments, brown sugar, white sugar, syrup, etc.
03
Lowering uric acid, anti-gout
And do a few more things
Sun Xiaoqiang, deputy chief physician of the Department of Internal Medicine of Tianjin First Central Hospital, once said that high uric acid is one of the main causes of gout, so preventing high uric acid is very important to maintain good health. In addition to dietary attention, the following are also effective ways to prevent high uric acid.
1. Drink plenty of water every day
Drinking enough water helps dilute uric acid in the urine and promotes its excretion. It is recommended to drink plenty of water every day and keep the urine well diluted to help flush out excess uric acid from the body.
People with hyperuricemia and gout should drink enough water under normal heart and kidney function, and it is recommended to drink 2000-3000 ml per day. Priority should be given to plain water, lemon water, weak tea, sugar-free coffee and soda, but excessive consumption of strong tea, strong coffee, etc., should be avoided, and raw and cold drinks should be avoided.
2. Eat less raw and cold food
For people with hyperuricemia and gout, regular consumption of raw and cold foods such as ice cream and raw and cold seafood can easily damage the function of the spleen and stomach, and at the same time, it can lead to an increase in the precipitation of urate crystals and induce gout attacks. Therefore, patients with gout should eat less raw and cold foods.
3. Avoid alcohol
Drinking alcohol increases the risk of hyperuricemia and gout. Alcohol metabolism affects the release of purines and promotes increased uric acid production, and alcohol also leads to an increase in serum lactate, which reduces uric acid excretion. Therefore, alcohol consumption should be limited, and patients with acute gout attacks, poorly controlled medications, or chronic gouty arthritis should refrain from alcohol.
4. Control your weight
Obesity is one of the risk factors for high uric acid. Maintaining an appropriate weight through a healthy diet and moderate exercise can reduce the risk of developing high uric acid. Weight loss not only improves metabolic function, but also reduces the synthesis and storage of uric acid in adipose tissue.
5. Exercise regularly
Moderate aerobic exercise can help prevent high uric acid by improving the body's metabolic function and lowering body weight and blood pressure. Choose an exercise that suits you, such as walking, jogging, swimming, etc., and get at least 150 minutes of moderate-intensity exercise every week.
6. Avoid over-medication
Certain medications, particularly nonsteroidal anti-inflammatory drugs such as diuretics and aspirin, may cause elevated uric acid levels. When using these medications, one should follow your doctor's advice and check your blood uric acid level regularly. If necessary, discuss the choice of alternative medication with your doctor.
7. Regular physical examination
Regular check-ups can detect early signs of high uric acid and other related conditions. If there is a family history or other high-risk factors, the importance of regular check-ups should be emphasized.
Source: People's Daily Science Popularization
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