Data from the China CDC shows that the total number of gout patients in my country has exceeded 80 million. At present, high uric acid has become the “fourth highest” after the “three highs”! Why do ordinary people get gout too? In addition to genetic factors, life factors should not be underestimated——
Causes of gout
01
Too much meat
Our ancestors’ diets were mainly cereals, but modern people’s diets are mostly meat-based. A large amount of purines in meat foods will be converted into uric acid. If this dose greatly exceeds the physiological metabolism and excretion capacity, it will lead to hyperuricemia and the incidence of gout will increase rapidly.
02
Too many sweet drinks
Most sweet drinks contain “fructose syrup”, and there is a positive relationship between gout attacks and the intake of high fructose syrup.
03
I like smoking and drinking
All alcohol can trigger gout, especially beer.
04
Too much fat
Obese people are more likely to have high uric acid. Because most of these people usually have a rich diet, excessive intake of large fish and meat, excessive intake of sweet drinks, and insufficient exercise are all factors that induce gout.
05
Too little exercise
A moderate amount of exercise can speed up metabolism and facilitate the excretion of metabolic wastes from the body, including uric acid.
06
Overworked
Analysis in recent years has found that excessive stress has become one of the main factors that induce gout in young people.
Gout, these can’t be eaten
01
Don’t eat animal offal, eat less red meat
For gout patients, all kinds of animal offal, thick gravy, thick broth, fish soup, seafood soup, etc. should not be eaten. All kinds of red meat should not be eaten during the acute attack of gout; during remission or hyperuricemia, the intake of red meat should be controlled within 50 grams a day.
02
Eat less seafood
The items that must not be eaten in the acute stage of gout (high purine): shellfish, oysters, crabs and other shellfish; some fish, such as carp, crucian carp, yellow croaker, etc. Foods that can be eaten in small amounts (medium purines): tuna, sea bass and other fish; crayfish, river shrimp, hairy crabs (except crab roe), etc.
03
Reduce fat intake and lose weight
Fat itself can hinder the excretion of uric acid by the kidneys, and a high-fat diet can also lead to obesity and metabolic disorders. Therefore, when eating “meat”, you should choose low-fat content; use less oil for cooking, and control vegetable oil at 20-30 grams per day; and eat less nuts. Weight control is recommended to be within the normal range.
04
No refined carbohydrates
Encourage whole grain foods to account for more than 30% of the daily staple food intake, and the daily dietary fiber intake to reach 25-30 grams.
05
Strictly abstain from alcohol and do not drink sweet drinks
Drinking alcohol increases the risk of gout attacks, especially beer. The specific order is aged rice wine > beer > ordinary rice wine > white wine > red wine. Patients with acute gout attacks, poor medication control, or chronic tophi arthritis should strictly abstain from alcohol. In addition, drinks with added “fructose syrup”, “white sugar” and “honey” should also be avoided.
06
Don’t eat dry beans, you can eat tofu and soy milk appropriately
Soy products are a good source of protein and can partially replace meat intake throughout the day. In the acute phase of gout, the recommended total daily intake of purine needs to be less than 150 mg, so only eggs and milk, two foods with almost zero purine, are recommended as high-quality protein sources, and soy products are not recommended.
In the remission period of gout, the recommended total daily intake of purines is 300-600 mg, and the recommendation for serum uric acid not to drop to normal levels is 300 mg/day.
Therefore, it is recommended to consume less than 100 grams of water tofu and dry tofu in a meal in the low-purine group; for lactone tofu and yuba in the medium-purine group, it is recommended to consume less than 50 grams per meal.
These five foods are good for gout
1. Vegetables and fruits are beneficial
The more vegetables eaten, the lower the blood uric acid level. Usually you can eat more roots such as lotus root, water jasmine, taro, potatoes, yam, cigu and so on.Stem vegetables.
2, coffee is good
Multiple studies have shown that drinking about 250ml of coffee (including green coffee, milk coffee, fancy coffee, etc.) per day can reduce the risk of gout.
3. Dairy products are beneficial
The incidence of gout was 44% lower in those who regularly consumed dairy products compared to those who did not eat dairy products. However, whole milk has a higher fat content, which may increase the risk of gout. It is recommended that patients drink more low-fat milk.
4. Vitamin C is beneficial
A daily oral intake of 500 mg of vitamin C can reduce blood uric acid by 20 micromol/L, which has a significant effect on the prevention of gout.
5. Drinking more water is beneficial
Urine output of more than 2,000 mL per day can reduce urinary uric acid levels and the risk of uric acid kidney stones for people with gout. Patients can drink enough water every day to ensure urine output.
(appointment with famous doctor)