There is no single factor in the development of gout, such as genetics, diet, alcoholism, certain drugs, overweight and obesity, stress, etc. However, diet plays a vital role in the management of gout.
In recent years, there are more and more people around with hyperuricemia, and as a result, more and more people develop gout. As a disease of affluence, although this disease sounds somewhat materially superior, the “pain” of a gout attack is also unimaginable to ordinary people.
In fact, for normal people, uric acid itself is not exactly a terrible substance, it is also a strong antioxidant that helps the body to remove excess free radicals and prevent oxidative damage to cells, similar to the effect of vitamin C. However, when the concentration rises to an abnormal level, it can be used as an antioxidant. However, when the concentration rises to an abnormal range, it can be a threat to the body, and is a particularly alarming sign for gout sufferers.
There is no single factor in the development of gout, such as genetics, diet, alcoholism, certain drugs, overweight and obesity, stress, etc. However, diet plays a vital role in the management of gout. It is also true that many friends often ask me about gout-related dietary problems.
First, control the total daily energy, eat only eight portions of full
The total energy is calculated according to the patient’s ideal body weight at rest, and it is recommended that 20–25 kcal per kg of body weight per day, usually no more than 25–30 kcal per kg of body weight per day. when eating, do not seek to eat until full, but only seek to not feel hungry seven or eight minutes full, in order to maintain the appropriate weight.
Many people do not know what seven or eight points full is the feeling, generally speaking, seven points full should be such a feeling: the stomach does not feel full, but the active speed of eating significantly slower, but always habitually want to eat more; eight points full, the stomach feels full, but then eat a few bites are not painful; nine points full, feel that the stomach has been full, can barely eat a few bites, but each bite is a burden; ten points full, is the stomach Inside is already very full, can not eat a bite.
Strictly limit the intake of high purine food
The metabolism of purine in the body can directly produce uric acid, making the blood uric acid level rise and becoming the main cause of gout attack. A purine-restricted diet should be adopted according to the condition.
Acute phase: Purine intake should be strictly limited to <150 mg/d, preferably <100 mg/d. Protein sources are mainly milk and eggs, and cereals and potatoes can also provide some protein.
Chronic phase: Follow the acute phase diet 2 days a week and use low purine foods for the remaining 5 days. Purine intake should not exceed 150mg per day, and meat should be cooked and discarded in soup before making dishes to reduce the purine content.
In remission: The diet in remission is a balanced diet to maintain ideal weight. Protein should be 0.8-1g/kg per day. Prohibit the intake of high purine foods and choose foods with low or medium purine content in moderation. However, it is not necessary to control purines too tightly to avoid the dissolution of large amounts of urate crystals in the joints into the blood, which will raise the blood uric acid again. The re-elevated uric acid is likely to be deposited in other joints and cause secondary gout attacks.
”In addition to the general principle of understanding the relationship between gout condition and purine intake, you need to be familiar with common foods according to their purine content in order to know what to eat. Common foods can be divided into the following four categories according to their purine content.
Category 1: Purine content of 150-1000mg/100g, including liver, brain, kidney, belly, pancreas, white scallops, oysters, clams, sardines, anchovies, fish roe, pancreas, thick broth, thick gravy, thick chicken soup, hot pot soup, yeast powder, mushrooms.
Category 2: Purine content of 75-150mg/100g, including lentils, dried beans, carp, halibut, sea bass, eel, eel, shellfish, smoked ham, pork, beef, beef tongue, pheasant, pigeon, duck, goose, quail, sheep meat, rabbit, venison, turkey, light meat soup, light liver soup.
Category 3: Purine content less than 75mg/100g, including asparagus, cauliflower, lobster, string beans, green beans, fresh peas, kidney beans, spinach, mushrooms, mackerel, fresh fish, salmon, tuna, white fish, lobster, chicken, ham, light beef soup, peanuts, cereal, bran bread.
4 categories: purine content less than 30mg/100g, milk, cheese, eggs, fruits, sea cucumber, juice drinks, soy milk, candy, honey, jam, delicate cereals, finely ground rice, corn, millet, purple cabbage head, cabbage, carrot, celery, cucumber, eggplant, winter squash, potato, yam, lettuce, tomato, green onion, cabbage, pumpkin.
Third, eat more fresh and dark vegetables
Vegetables are rich in potassium, calcium, magnesium and other alkaline minerals, after entering the body to a certain extent can help the body to regulate the acid-base balance of body fluids, for the relief of excessive blood uric acid situation has some help. And the vitamin C provided in vegetables can help dissolve uric acid salts and promote their metabolism.
Except for asparagus, cauliflower, lobelia, string beans, spinach, bean sprouts, soy bean sprouts, mung bean sprouts, lentils, mushrooms, purple cabbage, shiitake mushrooms and other common vegetables with high purine content, the vast majority of vegetables are very low in purine content and suitable to eat more. It is recommended to eat at least 300-500g of fresh vegetables every day, with green, orange, red, purple and black and other dark-colored vegetables as the mainstay, following the “rainbow” effect of eating vegetables.
Fourth, the appropriate protein intake, preferred eggs and milk
The food you choose should be low in purines and contain high quality protein. Plant protein is the main choice, animal protein is preferred to milk and eggs, which contain very little purine.
Milk: Milk is secreted by the mammary cells of cows and there is no cellular structure in the secretion. If there is no cell structure, there is no genetic material, and if there is no genetic material, there is no nucleic acid, so there is no purine. After fermentation into yogurt, on the one hand, lactic acid bacteria contain more purines, and on the other hand, fermentation transforms lactose into lactic acid, which is not conducive to the discharge of uric acid.
Eggs: Although the egg is large, it is theoretically just a cell with only a nucleus, a set of genetic material, and very little nucleic acid trace amounts of purines.
On eating meat: because purines are easily dissolved in soup, a variety of broth purine content is very high, you can boil a small amount of lean meat, poultry and then abandon the soup after eating meat.
About seafood: seafood, especially shellfish seafood high purine content, much higher than the general fish and shrimp, after eating is undoubtedly a “food bomb” to induce gout attacks, so try not to eat shellfish seafood. The actual purine content of non-shellfish seafood such as sea cucumber and jellyfish is actually similar to that of ordinary vegetables, so you can choose appropriately.
The actual fact is that you can find a lot of people who are not able to get a good deal of money.
The carbohydrates provided by staple foods are the main source of energy, while carbohydrates can reduce fat decomposition to produce ketone bodies, which is conducive to uric acid salt discharge. However, the purine content of brown cereals is relatively high, too much to eat will cause uric acid to rise. It is recommended that gout patients staple food to fine grains, can selectively eat low purine content of coarse grains, such as millet, corn, etc..
Six, control the intake of sugar, especially away from fructose
No matter healthy people or gout patients, after eating a lot of fructose food, it can cause the blood uric acid to rise, and gout patients have a more obvious increase in blood uric acid. This is because the synthesis of ATP (adenosine triphosphate) increases when large amounts of fructose enter the cells, and the process of its breakdown increases the release of purine, which raises uric acid and may trigger an acute gout attack. Staying away from fructose, care should be taken to control the intake of the following foods.
A: Fructose-rich fruits and vegetables: watermelon, lychee, pear, apple, pumpkin, etc.
B: processed foods containing fructose syrup: candy, cookies, desserts, fruit juices, instant coffee and other snacks and drinks high in fructose.
C: honey: which is rich in a large amount of fructose, honey and processed foods containing honey need to be controlled.
D: foods containing sucrose: sucrose is also often in the form of white sugar, brown sugar, rock sugar, in fact, are essentially a substance. Sucrose is composed of one point of glucose and one molecule of fructose, so sucrose is metabolized in the body to produce fructose as well. Processed foods containing sucrose, white sugar, brown sugar, and icing sugar also need to be controlled.
Seven, limit fat intake
Since fat oxidation produces about twice as much energy as sugar and protein, limiting fat intake is more conducive to reducing the patient’s weight. In addition, gout patients are often combined with hypertension, arteriosclerosis, fatty liver, obesity, gallstones, etc., also need a low-fat diet. It is generally appropriate to control about 40 – 50g per day. In addition to choosing animal foods that contain less fat, choosing vegetable oil instead of animal oil, and using low-oil cooking methods such as steaming and stewing, and avoiding frying. Even vegetable oil should be controlled not more than 20g per day is appropriate.
Eight, drink water regularly, drink more water
Adequate drinking water can help the kidneys excrete uric acid and prevent it from “staying” in the blood. People at high risk of gout should drink at least 2000-3000ml of water every day (if the kidneys are not functioning properly, water should be restricted according to the situation). Not only should you drink water during the day, but to prevent urine concentration at night, you can drink some water before going to bed or when you get up at night.
The form of water in addition to plain water, light tea, mineral water can be. However, it is not recommended to drink coffee, strong tea, cocoa and other drinks that excite the plant nervous system, otherwise it may trigger an acute attack of gout.
Nine, do not drink, stay away from alcoholic beverages
Ethanol can inhibit gluconeogenesis, especially drinking on an empty stomach can stimulate lactic acid and ketone body synthesis, lactic acid and ketone body can inhibit uric acid excretion; moreover, ethanol can speed up ATP degradation, increase the rate of purine synthesis and increase uric acid production, so gout patients should be prohibited from drinking liquor, beer and other alcoholic products. Although the alcohol content of beer is not high, but it contains more guanosine acid, metabolism in the body produces a lot of purine, so it is still a gout patients alert food.
Avoid heavy and stimulating tastes
Avoid frequent consumption of condiments with high purine content, for example, the following condiments should be limited.
Chicken essence: unlike MSG, chicken essence is very complex in composition and contains nucleotides in addition to monosodium glutamate, so the purine content is high.
Soy sauce: Soy sauce contains purines from the raw material soybeans, and many products also deliberately add nucleotides in order to increase freshness, which is not suitable for gout patients to eat more.
Gumbo: many similar fresh taste is very obvious in the condiments, often add nucleotides, are not suitable for gout patients.