Nws muaj peev xwm raug kev txom nyem los ntawm gout thiab ntshav qab zib tib lub sijhawm. Cov neeg uas muaj mob gout thiab mob ntshav qab zib tau qhia kom zam cov khoom noj uas yuav cuam tshuam rau qib uric acid thiab insulin hauv lub cev. Yog li, cov zaub mov pom zoo rau pab pawg no tsom mus rau txo qis ob qho uric acid thiab ntshav qab zib.
Cov kauj ruam
Ntu 1 ntawm 3: Noj Txoj Cai
Kauj Ruam 1. Zam cov khoom noj uas muaj purine
Txij li thaum uric acid tau tsim los ntawm cov metabolism hauv ntawm purine hauv lub cev, nws yog qhov zoo tshaj kom zam cov zaub mov uas muaj purine. Urate muaju sib sau ua ke hauv pob qij txha yog tias uric acid tau nce thiab qhov no tuaj yeem ua rau mob sib koom ua rau mob gout.
- Tsis tas li, nce uric acid tuaj yeem ua rau insulin tsis kam uas yog qhov xwm txheej uas lub cev tsis teb rau kev ua haujlwm ntawm insulin. Qhov no tuaj yeem ua rau nce qib cov piam thaj hauv cov ntshav ntawm tus neeg, ua rau muaj cov tsos mob ntshav qab zib.
- Cov zaub mov muaj nplua nuj nyob hauv purine yog mackerel, anchovies, nqaij hauv nruab nrog cev, taum qhuav, taum pauv, cov khoom kaus poom, instant mij, cawv thiab npias.
Kauj Ruam 2. Zam cov khoom noj uas muaj fructose nplua nuj
Cov zaub mov nplua nuj nyob hauv fructose haus ntau adenosine triphosphate (lossis ATP) thaum cov tshuaj metabolized. ATP no yog lub zog siv hluav taws xob uas cov hlwb siv hauv lub cev. Kev noj ntau dhau ntawm ATP ua rau nws ploj thiab ua rau tsim cov tshuaj xws li lactic acid thiab uric acid, yog li ua rau nce qib ntawm uric acid hauv cov ntshav.
- Tsis tas li, fructose suav tias yog qab zib. Kev noj cov zaub mov nplua nuj nyob hauv fructose tuaj yeem ua rau cov ntshav qab zib hauv ib tus neeg thiab ua rau muaj cov tsos mob tshwm sim.
- Cov zaub mov uas yuav tsum zam yog txiv apples, txiv tsawb, pears, agave, melons, asparagus, taum, zaub paj, zaub qhwv, dos, lws suav, txiv laum huab xeeb, txiv hmab txiv ntoo, txiv hmab txiv ntoo, txiv hmab txiv ntoo, txiv hmab txiv ntoo, dej qab zib, dej txiv hmab txiv ntoo, ketchup, cov khoom hauv kaus poom, qhob noom xim kasfes, ncuav qab zib thiab ua noj ua haus thaum sawv ntxov.
Kauj Ruam 3. Tsis txhob haus cawv
Cawv cuam tshuam nrog kev tshem tawm cov kua qaub uric los ntawm lub cev. Thaum cawv hloov pauv mus rau cov kua qaub lactic, nws txo qis cov uric acid uas tau tshem tawm ntawm lub cev los ntawm ob lub raum. Qhov no yog vim tias cov kua qaub lactic sib tw nrog cov kua qaub uric hauv kev tshem tawm los ntawm ob lub raum los ntawm cov zis.
- Nce qib ntawm ethanol (cawv) hauv lub cev ua rau lub cev tsim cov kua qaub los ntawm kev nce ATP (Adenosine triphosphate) uas hloov pauv mus rau AMP (Adenosine monophosphate) - ua ntej ntawm uric acid.
- Tsis tas li, cawv tuaj yeem cuam tshuam rau lub cev rhiab rau insulin.
Kauj Ruam 4. Noj cov zaub mov muaj fiber ntau
Kev noj haus fiber ntau nqus cov kua qaub hauv cov ntshav, tso cai rau nws tshem tawm ntawm lub cev los ntawm ob lub raum. Tsis tas li, pectin (uas yog hom fiber ntau soluble) txo cov roj cholesterol los ntawm kev nqus t ntawm lub cev.
- Cov qib roj cholesterol ntau hauv lub cev tuaj yeem ua rau cov ntshav siab thiab tuaj yeem ua rau muaj cov tsos mob ntshav qab zib.
- Suav nrog tsawg kawg ib cov zaub mov muaj fiber ntau hauv txhua pluas noj lossis khoom noj txom ncauj xws li txiv puv luj, oats, isabgol, dib, txiv kab ntxwv, barley, carrots thiab celery. Qhov noj kom zoo tshaj txhua hnub yog 21 grams.
Kauj Ruam 5. Noj cov khoom noj uas muaj anthocyanins nplua nuj
Anthocyanins tiv thaiv qhov crystallization ntawm uric acid thiab tseem tiv thaiv nws los ntawm kev tso rau hauv cov pob qij txha. Tsis tas li, anthocyanins txhawb kev ua haujlwm hypoglycemic uas tuaj yeem pab txo cov ntshav qab zib.
- Cov zaub mov nplua nuj nyob hauv anthocyanins yog eggplant, blueberries, cranberries, plums, dub currant, txiv hmab, pomegranates, liab fleshed txiv duaj thiab txiv ntoo qab zib.
- Koj yuav tsum suav nrog tsawg kawg ib ntawm cov zaub mov no hauv txhua pluas noj loj lossis khoom noj txom ncauj.
Kauj Ruam 6. Noj cov khoom noj uas muaj cov rog omega-3
Ua kom koj tau txais cov omega-3 fatty acids tuaj yeem pab txo qis insulin tsis kam (qhov xwm txheej uas lub cev tuaj yeem tsim cov tshuaj insulin tab sis nws tsis siv tau zoo), yog li txo qhov kev pheej hmoo lossis mob hnyav ntawm hom 2 mob ntshav qab zib.
- Tsis tas li, eicosa pentanoic acid (EPA) hauv omega-3 fatty acids tuaj yeem txo qib roj cholesterol thiab uric acid. Qhov koob tshuaj pom zoo rau omega-3 fatty acids tsis ntau tshaj 3 grams txhua hnub.
- Cov zaub mov nplua nuj nyob hauv omega-3 fatty acids yog sardines, ntses salmon, taum pauv, noob paj noob hlis, txiv ntseej, taum paj, zaub zaub zaub, zaub paj zaub, cw thiab taum pauv lub caij ntuj no.
Ntu 2 ntawm 3: Hloov Koj Tus Cwj Pwm
Kauj Ruam 1. Noj rau pluas mov me me hauv ib hnub
Qhov no yuav tsum suav nrog peb pluas noj ib txwm thiab peb cov khoom noj txom ncauj nyob nruab nrab ntawm cov pluas noj. Cov txheej txheem kev noj zaub mov zoo rau cov neeg mob ntshav qab zib suav nrog:
- Cov carbohydrates yuav tsum muab 45 - 65% ntawm tag nrho cov calories txhua hnub.
- Cov rog yuav tsum muab 25 - 35% ntawm cov calories txhua hnub.
- Cov protein yuav tsum muab 12 - 20% ntawm cov calories txhua hnub
Kauj Ruam 2. Xam ntau npaum li cas cov zaub mov ntawm txhua pawg zaub mov uas koj tuaj yeem noj tau
Yeej, carbohydrates thiab cov protein txhua tus muab 4 calories ib gram, thaum rog muab 9 calories hauv txhua gram.
- Piv txwv li, yog tias koj tau noj 100 grams rog hauv pluas mov, tom qab ntawd tus naj npawb ntawm cov calories noj yog 900 (9 sib npaug 100). Yog tias koj tau noj 100 grams ntawm cov protein, tom qab ntawd koj tau noj 400 calories (4 sib npaug 100). Yog tias koj tau noj 200 grams carbohydrates, tom qab ntawd koj tau siv 800 calories (4 sib npaug 200).
- Thaum koj paub tus lej ntawm cov calories los ntawm cov rog, carbohydrates thiab cov protein, ntxiv lawv kom tau txais tag nrho cov calories rau hnub ntawd. Yog li 900 + 400 + 800 = 2100 calories. Tom qab qhov no koj tam sim no tuaj yeem txiav txim siab feem pua ntawm cov calories koj tau noj.
- Txhawm rau ua qhov no, faib tus naj npawb ntawm cov calories los ntawm txhua qhov khoom noj los ntawm tus naj npawb ntawm cov calories rau hnub ntawd thiab muab nws ntxiv 100. Yog li, rau cov rog: (900/2100) x 100 = 42.8 feem pua. Rau cov protein: (400/2100) x 100 = 19 feem pua. Rau cov carbohydrates: (800/2100) x 100 = 38 feem pua.
- Thaum koj paub txog cov txheej txheem kev noj zaub mov zoo rau cov neeg mob ntshav qab zib siv qhov kev suav yooj yim no, koj tuaj yeem qhia yooj yim yog tias koj cov zaub mov poob qis hauv qhov ib txwm muaj.
Kauj Ruam 3. Noj 45-60 grams carbohydrate nrog txhua pluas noj
Txhawm rau coj koj, raws li American Diabetes Association, muaj txog 15 grams carbohydrate hauv:
- 200 ml mis los yog kua txiv kab ntxwv
- 6 txog 8 nyuaj khoom qab zib
- ¼ Fabkis kib
- 1 khob kua zaub
- 1 daim txiv hmab txiv ntoo me me (li 4 ooj)
- 1 daim khob cij
- ½ khob oatmeal
- 1/3 khob mov los yog nplej zom
- 4 rau 6 crackers
- ½ hamburger luav
- 3 oz ntawm qos yaj ywm ci
- 2 lub ncuav qab zib me me
- 2 ntiv tes (5.1 cm) ntawm ncuav mog qab zib yam tsis khov
- 6qqqqq qog
- ½ khob ntawm casserole
Kauj Ruam 4. Noj 0.8 grams cov protein zoo rau ib kilogram ntawm lub cev hnyav txhua hnub
Piv txwv li, yog tias koj qhov hnyav yog 64 kg, qhov pom zoo kom noj cov protein yog 51.2 grams (0.8 sib npaug 64).
- Cov peev txheej muaj txiaj ntsig zoo tau teev tseg raws li cov uas muaj PDCAAS (Protein Digestibility – Kho Amino Acid Scoring Pattern) cov qhab nia. Qhov no yog qhov tseem ceeb rau kev ntsuas qib rau cov protein, nrog 1 yog tus qhab nia siab tshaj thiab 0 yog qhov qis tshaj. Nov yog kev sib cais ntawm cov protein ntau thiab lawv cov qhab nia PDCAAS:
- 1.00 rau casein, cov khoom ua kua, qe dawb, whey
- 0.9 rau nqaij nyuj thiab taum pauv
- 0.7 rau taum dub, chickpeas, txiv hmab txiv ntoo, zaub thiab legumes
- 0.5 rau cov nplej thiab txiv laum huab xeeb
- 0.4 rau tag nrho cov nplej.
Kauj Ruam 5. Tau 25 - 35% ntawm koj cov calories txhua hnub los ntawm cov rog
Rau cov neeg mob ntshav qab zib, 1500 txog 1800 tag nrho cov calories yog qhov zoo tshaj txhua hnub. Cov rog muab 9 calories rau ib gram.
- Txhawm rau suav rau txhua hnub pom zoo kom noj hauv grams: yog tias tus neeg mob ntshav qab zib muaj kev noj zaub mov 1500 calories ib hnub piv txwv, tom qab ntawd sib npaug 1500 los ntawm 0.25 thiab.35 kom tau txais ntau ntawm 375 txog 525, tom qab ntawd faib txhua los ntawm 9. Yog li 375 /9 = 41.6, thiab 525/9 = 58.3.
- Qhov no muab rau koj ntau ntawm 41.6 txog 58.3 grams roj ib hnub. Rau cov neeg mob ntshav qab zib, cov rog noj qab nyob zoo xws li Omega-3 fatty acids tau pom zoo.
Kauj Ruam 6. Tsis txhob hla pluas mov
Qhov no tuaj yeem ua rau hypoglycemia lossis qib ntshav qab zib qis vim tias lub cev siv cov ntshav qab zib hauv lub cev thaum nws tsis tuaj yeem tau txais lub zog los ntawm zaub mov.
Kauj Ruam 7. Noj zaub mov thiab khoom noj txom ncauj tib lub sijhawm txhua hnub
Qhov no yuav pab koj lub cev txhawm rau txhim kho kev ua haujlwm raws li nws tau siv cov piam thaj los ntawm cov zaub mov. Qhov no yuav pab tiv thaiv qhov tshwm sim ntawm cov ntshav qab zib ntau ntau lossis cov ntshav qab zib qis.
Ntu 3 ntawm 3: Nkag Siab Gout thiab Ntshav Qab Zib
Kauj Ruam 1. Nkag siab tias dab tsi ua rau mob gout
Gout - ib hom mob caj dab - yog ib yam mob tshwm sim los ntawm kev sib sau ntawm cov kua qaub ntau dhau. Uric acid yog tshuaj lom neeg tsim thaum lub sij hawm purine metabolism hauv lub cev. Purines yog cov muaj nitrogen sib xyaw uas tau tsim tawm hauv lub cev lossis tuaj yeem pom hauv qee yam zaub mov thiab dej haus.
- Gout tshwm sim thaum urate muaju ntau hauv cov pob qij txha, ua rau mob hnyav thiab mob. Urate muaju tuaj yeem tsim thaum tus neeg muaj qib uric acid ntau hauv cov ntshav.
- Gout ua rau mob sai sai, mob hnyav, liab thiab o. Cov kab mob gouty feem ntau cuam tshuam rau cov ntiv taw loj, tab sis nws kuj tuaj yeem tshwm sim hauv pob taws, taw, hauv caug, dab teg thiab tes.
Kauj Ruam 2. Paub dab tsi ua rau mob ntshav qab zib
Ntshav qab zib yog kab mob uas cuam tshuam rau lub cev siv cov piam thaj - ntshav qab zib uas yog lub cev qhov chaw ntawm lub zog. Txhawm rau siv cov piam thaj, peb lub cev xav tau insulin. Insulin yog ib yam tshuaj uas pab thauj ntshav qab zib lossis piam thaj mus rau hauv cov cell ua lub zog.
- Yog tsis muaj insulin txaus, cov ntshav qab zib tsis tuaj yeem nqus los ntawm lub cev cov cell thiab tseem nyob hauv cov ntshav. Hauv cov neeg uas muaj ntshav qab zib, muaj lub cev tsis muaj peev xwm tsim cov tshuaj insulin lossis insulin tsis ua haujlwm zoo li nws yuav tsum tau ua. Ntshav qab zib muaj ob hom:
- Hom 1 mob ntshav qab zib. Lub cev tiv thaiv kab mob tawm tsam thiab rhuav tshem cov beta cells ntawm cov txiav, uas yog lub luag haujlwm rau kev tsim cov tshuaj insulin.
- Hom 2 mob ntshav qab zib. Cov txiav txiav tseem tuaj yeem tsim cov tshuaj insulin tab sis lub cev tsis teb zoo rau nws, yog li insulin tsis ua haujlwm.
- Hauv ob hom ntshav qab zib, cov piam thaj tsis tuaj yeem nkag mus rau hauv cov cell thiab tseem nyob hauv cov ntshav, ua rau muaj ntshav qab zib ntau ntau.
Kauj Ruam 3. Paub qhov xwm txheej txaus ntshai rau mob gout thiab ntshav qab zib
Gout thiab hom 2 mob ntshav qab zib feem ntau tshwm sim ua ke, vim tias ob tus kab mob muaj feem cuam tshuam. Cov no suav nrog:
-
Yam Tsis hloov pauv:
- Hnub Nyoog: Raws li lub cev muaj hnub nyoog, nws cov haujlwm tsis zoo. Nws yuav tsis tuaj yeem tso zis uric acid ntxiv uas tuaj yeem ua rau mob gout, lossis nws yuav siv tsis tau cov tshuaj insulin ntxiv lawm, uas tuaj yeem ua rau mob ntshav qab zib.
- Tsev neeg keeb kwm: Ob leeg mob gout thiab ntshav qab zib tuaj yeem tau txais. Yog tias ib tus ntawm koj tsev neeg muaj kab mob gout lossis ntshav qab zib, ces muaj txoj hauv kev uas koj tuaj yeem tau txais tus kabmob no ib yam.
- Tub los ntxhais:. Ob qho gout thiab ntshav qab zib feem ntau tshwm sim hauv cov txiv neej ntau dua li poj niam. Qhov no yog vim txiv neej muaj qib uric acid ntau dua thiab tsis nkag siab rau insulin.
-
Yam hloov pauv tau:
- Kev rog: Ntau cov ntaub so ntswg adipose los ntawm cov rog tuaj yeem tsim thiab zais ntau cov kua qaub uas tuaj yeem ua rau mob gout. Tsis tas li, insulin tsis yooj yim khi rau cov rog, uas tuaj yeem ua rau tib neeg muaj kev pheej hmoo ntawm ntshav qab zib.
- Noj zaub mov thiab ua neej nyob: Kev haus cawv ntau dhau tuaj yeem cuam tshuam rau lub cev cov txheej txheem ntawm kev tso cov kua qaub, uas tuaj yeem ua rau mob gout. Tsis tas li, cawv tuaj yeem cuam tshuam rau lub cev rhiab rau insulin uas tuaj yeem ua rau mob ntshav qab zib.
Kauj Ruam 4. Paub txog cov tsos mob ntawm gout
Lawv suav nrog:
- Mob sib koom thiab mob: Qhov no yog tshwm sim los ntawm kev tso nyiaj ntau ntawm cov kua qaub uric acid hauv cov pob qij txha. Cov kua qaub uric no tuaj yeem ua rau pob qij txha puas thiab ua rau mob. Qhov mob hauv qhov sib koom tes tuaj yeem piav qhia meej lossis ua rau hnyav.
- Teeb meem hauv lub raum: Ua kom cov kua qaub ntau tuaj yeem ua rau lub raum pob zeb tsim, uas ua rau muaj teeb meem nrog tso zis. Lub raum pob zeb tuaj yeem thaiv qhov tso zis.
Kauj Ruam 5. Ua kom paub koj tus kheej nrog cov tsos mob ntawm tus mob hypoglycemia
Cov tsos mob ntshav qab zib tshwm sim thaum cov piam thaj hauv qab qis dua qhov qub (hypoglycemia) lossis siab dua qhov qub (hyperglycemia). Qhov ntau ntawm cov piam thaj hauv lub cev yog 70 txog 110 mg/dl. Cov cim thiab cov tsos mob ntawm hypoglycemia suav nrog:
- Qhov muag tsis pom lossis tsis pom kev: Vim tias qib qis ntawm cov piam thaj (uas muab lub zog rau lub cev) qee qhov ntawm lub cev, xws li lub qhov muag, ua rau tsis muaj zog vim lub zog tsis txaus.
- Kev tsis meej pem uas tuaj yeem ua rau tsis nco qab: Vim tsis muaj cov piam thaj, cov kabmob tseem ceeb xws li lub hlwb tsis ua haujlwm zoo.
- Kev tshaib kev nqhis heev ua rau noj ntau dhau: Lub cev them nyiaj rau qhov nws tsis muaj zog los ntawm kev tso tawm Ghrelin (kev tshaib kev nqhis) uas ua rau tus neeg xav noj.
- Kev nqhis dej heev ua rau haus ntau dhau: Thaum lub cev poob dej vim nquag tso zis hauv ntshav qab zib, lub cev zais vasopressin (tseem hu ua anti-diuretic hormone) uas ua rau lub tshuab nqhis dej thiab txhawb lub raum kom rov nqus dej. Tus neeg teb los ntawm kev haus dej ntau kom thiaj li hloov tau cov kua dej uas ploj lawm.
- Lub plawv dhia nrawm lossis nrawm: Vim tias lub cev tsis muaj lub zog xws li piam thaj, lub plawv them nyiaj los ntawm kev nrawm cov ntshav mus rau lub cev lub cev tseem ceeb.
- Tsis muaj zog lossis qaug zog: Vim tias lub cev tsis muaj piam thaj txaus, tus neeg mob yuav ntsib kev qaug zog thiab qaug zog.
Kauj Ruam 6. Paub txog cov cim thiab tsos mob ntawm hyperglycemia
Thaum cov ntshav qab zib ntau dua qhov qub, cov tsos mob suav nrog:
- Qhov muag tsis pom lossis tsis pom kev: Cov qib piam thaj ntau ntau hauv cov ntshav tuaj yeem ua rau lub qhov muag puas, uas ua rau pom kev tsis meej.
- Kev tsis meej pem uas tuaj yeem ua rau tsis nco qab: Hauv hyperglycemia, txawm hais tias yuav muaj qib ntshav qabzib ntau, nws tsis thauj mus rau hauv cov cell vim tias tsis muaj insulin lossis insulin tsis teb zoo rau lub cev, yog li tseem tsis muaj qhov chaw zog. Cov kabmob tseem ceeb xws li lub hlwb tsis ua haujlwm zoo vim lub zog tsis txaus.
- Kev nqhis dej heev ua rau haus ntau dhau: Thaum lub cev poob dej vim yog tso zis ntau zaus hauv cov ntshav qab zib, lub cev zais vasopressin uas ua haujlwm kom qhib lub zog nqhis dej thiab txhawb lub raum kom rov nqus dej. Tus neeg teb los ntawm kev haus dej ntau kom thiaj li hloov tau cov kua dej uas ploj lawm.
- Kev tso zis ntau zaus: Nrog hyperglycemia, tsis yog tag nrho cov ntshav qab zib tuaj yeem rov qab nqus tau thiab qee qhov ntshav qabzib ntau dhau tau tso rau hauv cov zis uas nws nqus dej ntau dua. Lub raum sim ua kom cov ntshav qab zib qis los ntawm kev tso cov ntshav qabzib ntau dhau los ntawm cov zis.
- Mob taub hau: Hauv kev sim tshem tawm cov piam thaj ntau dhau, lub cev ua kom cov zis ntau ntxiv. Qhov nce hauv cov zis ua rau lub cev qhuav dej thiab cov dej tsis txaus uas ua rau mob taub hau.
- Lub plawv dhia nrawm lossis nrawm: Vim tias lub cev tsis muaj lub zog xws li piam thaj, lub plawv them nyiaj los ntawm kev nrawm cov ntshav tso rau hauv qhov tseem ceeb ntawm lub cev.
- Tsis muaj zog lossis qaug zog: Lub zog tsis txaus - vim qhov tsis muaj peev xwm ntawm cov piam thaj kom nqus tau los ntawm cov cell - ua rau tsis muaj zog thiab qaug zog.
