How to prevent gout and what to eat: Hot topics on the Internet in the past 10 days and scientific dietary guidelines
Gout is a joint inflammation caused by abnormal uric acid metabolism, and its incidence has increased year by year in recent years. Gout attacks can be effectively prevented through dietary adjustments. The following is a dietary guide to prevent gout based on hot topics on the Internet in the past 10 days.
1. Core principles of gout diet
To prevent gout, we need to follow the principle of "three lows and one high": low purine, low fat, low calories, and high water content. Also avoid excessive intake of alcohol and fructose.
| food category | Recommended level | represents food | recommended daily amount |
|---|---|---|---|
| low purine vegetables | ★★★★★ | Cucumber, cabbage, carrot | 300-500g |
| fruit | ★★★★☆ | Cherry, strawberry, lemon | 200-350g |
| dairy products | ★★★★★ | Skim milk, yogurt | 300ml |
| whole grains | ★★★★☆ | Oats, brown rice, corn | 200-300g |
| High purine meat | ★☆☆☆☆ | Offal, thick broth | avoid |
| seafood | ★★☆☆☆ | Shellfish, sardines | limited edition |
| alcoholic beverages | ☆☆☆☆☆ | Beer, liquor | prohibit |
2. Recommendations for popular anti-gout foods recently
1.cherry: Recently, many health platforms have recommended that the anthocyanins in cherries can reduce uric acid levels, and the best effect is to consume about 20 pills a day.
2.coffee: The latest research shows that drinking coffee in moderation (2-4 cups/day) can reduce the risk of gout, but it is not advisable to add too much sugar.
3.lemonade: It has become a hot topic on social platforms. The vitamin C in lemons helps to excrete uric acid. It is recommended to drink 1-2 cups of light lemon water every day.
3. Examples of anti-gout recipes for three meals a day
| Meals | Recommended combination | Things to note |
|---|---|---|
| breakfast | Oatmeal + skim milk + cherries | Avoid fried foods |
| Lunch | Brown rice + steamed fish + cold cucumber | Control the amount of oil and salt |
| dinner | Multigrain steamed buns + scrambled eggs with fungus + winter melon soup | Seventy percent full is appropriate |
| Extra meal | Low-fat yogurt + strawberries | Avoid high-sugar fruits |
4. Dietary misunderstandings that have been confirmed recently
1."Vegetarian food is absolutely safe": Recent studies have found that some soy products have high purine content, and their consumption should be limited during the acute stage of gout.
2."Drinking more soup is nutritious": Broth and bone broth contain a lot of purine, which many health accounts have recently warned to avoid.
3."Juice can replace fruit": Processed fruit juice contains a lot of fructose, which will promote the production of uric acid. It is healthier to eat fresh fruit directly.
5. Other prevention suggestions
1.drink more water: Drinking water should be more than 2000ml every day to promote uric acid excretion.
2.control weight: Obesity increases the risk of gout, but weight loss should not be too fast.
3.regular exercise: Moderate aerobic exercise helps metabolism, but avoid strenuous exercise that may cause joint damage.
Summarize:Preventing gout requires long-term scientific dietary habits. Based on recent Internet hot spots and the latest research, it is recommended to eat more low-purine vegetables, fruits, and dairy products, strictly control high-purine foods and alcohol intake, and maintain a healthy lifestyle. If you have gout symptoms, you should seek medical treatment promptly, and dietary adjustments should be made under the guidance of a doctor.
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