Relevant data show that in recent years, the incidence of hyperuricemia in young men in China has been rising all the way, and even more and more young women have excessive uric acid. The general upward trend of uric acid level is bound to be related to unhealthy physique and wrong lifestyle. So, what factors can cause blood uric acid levels to rise? Among them, unreasonable diet is one of the important factors causing the rise of uric acid.
15 habits
that can easily lead to elevated uric acid 1. Love to drink sugary drinks. Include sucrose-containing, fructose-containing syrup-containing, fructose-containing beverages. Fruit juice drinks, sweet milk tea and so on are also in the range of sugary drinks.
2. Drink lots of juice (including 100% juice).
3. Love all kinds of sweets, desserts, candies, sweet baked goods (sweet biscuits, sweet bread, cookies, etc.).
4. Love to drink, including beer, including liquor, and excessive red wine.
5. Like to eat seafood and river food. Including shellfish, oysters, roe, crab, shrimp, sardines, anchovies and more.
6. Love to eat animal viscera with high purine content.
7. Eat a lot of barbecue and barbecue meat.
8. Eat too much beef, mutton, pork and so on.
9. Eat too much processed meat products, such as ham, bacon, bacon, sausage, etc.
10. Eat too little vegetables, potatoes, cereals and milk, and insufficient intake of potassium, calcium and magnesium.
11. Eat too salty and have too much sodium for a long time.
12. Eat too few carbohydrates or lose weight by producing ketones for a long time.
13. Often diet to lose weight, long-term semi-hunger.
14. Lack of exercise and muscle weakness.
15. Exercise/labor intensity is too high, often in a state of stress.
Let’s see, how many do you or your family members with hyperuricemia have?
Through the above 15 dietary habits, if summarized, from the dietary point of view, there are several mechanisms that easily lead to the rise of blood uric acid level-
1. For example, sweet drinks, pure fruit juice and other
studies have confirmed that excessive intake of fructose can not only lead to insulin resistance, but also cause uric acid metabolic disorders. Drinking large bottles of sweet drinks is the best way to consume too much fructose. In ancient
China, there was no habit of drinking sweet drinks, only soup or tea when eating, not sugar drinks. Drink only water and tea between meals, and do not drink sweet drinks. Since the 1990s, foreign sweet drinks have gradually entered China. Under the strong commercial promotion force, drinking sweet drinks has gradually become a consumption habit, especially in restaurants and adult gatherings, children will be given some sweet drinks. Because children naturally like sweet taste, it is easy to be infatuated with sweet drinks. It must also be said
here that the sugar content of pure fruit juice is higher than that of many sweet drinks. A glass of fruit juice often incorporates the sugar in two or three apples/pears/peaches/oranges, while drinking two glasses of fruit juice is very relaxing and pleasant. Therefore, replacing fruit with fruit juice can easily lead to excessive sugar intake.
Some people may ask: Can fruit be eaten? Can eat. Dietary guidelines recommend 200-350 grams of fruit per day, which does not introduce too much fructose or cause high uric acid levels. However, if you eat two or three kilograms of fruit a day, then the total amount of fructose will be too much, I am afraid it is also worth worrying about.
In addition, in recent years, due to the development of starch sugar industry, the production of fructose has increased, and many desserts and sweets are willing to use “crystalline fructose” directly.
Fructose has good hygroscopicity and pleasant sweet taste, which quickly enters all kinds of pastes and soft cakes, and is also used by milk tea shops and dessert shops. Honey, which is
not easily crystallized, is also a dense source of fructose. Some sweet foods use honey as a source of sweetness, which also introduces fructose.
Therefore, the amount of fructose eaten from various sweet foods other than beverages is also showing an increasing trend.
2. Fish and seafood are more and more, vegetables, potatoes and grains are less and less
. Studies have confirmed that eating too much aquatic animals and red meat is positively related to the risk of hyperuricemia and gout.
Because children are the treasure of the family, all kinds of animal food are well supplied from childhood. There are not a few children who eat meat, fish and shrimp as meals. The purine content of fish, meat, seafood, river food and other foods is much higher than that of staple food and vegetables and fruits, which is well known. At the same time, they have a higher acid load on the body. Recent studies have found that food acid load is associated with the risk of hyperuricemia.
At the same time, foods that provide a lot of potassium to the diet, such as vegetables, potatoes and whole grains, are seriously inadequate. Many children don’t like vegetables and eat very little at each meal. In addition to fried and baked foods such as French fries and potato chips, steamed and cooked sweet potatoes, potatoes, yams and other potatoes are also very few, food only eats white rice and white flour, so it is impossible to achieve a balanced state of nutrition.
3. Too few carbohydrates, insufficient body energy, or even insufficient hunger
food, the body can only decompose its own tissues to supply energy, and the decomposition of tissue cells will produce purine, resulting in increased endogenous uric acid production. When
carbohydrates are insufficient, the body quickly degrades fat, but fails to oxidize it into carbon dioxide and water, resulting in excessive ketone bodies, which reduces the body’s ability to process and excrete uric acid. People who
have not reached obesity, but adopt a very low carbohydrate diet, including ketogenic diet, may bring the risk of hyperuricemia to the body.
In the obese state, a temporary low-energy diet or a low-carbohydrate diet may reduce obesity levels, while fat loss itself is beneficial in preventing metabolic disorders. However, if people do not reach the standard of obesity and there is no obvious metabolic disorder, then low-carbohydrate weight loss will do more harm than good, but will disrupt purine metabolism.
We often see such cases, some girls were originally healthy, but normal plump state, did not reach the standard of obesity, but used hunger to lose weight or very low carbohydrate weight loss methods, greatly reduce staple food, or even do not eat staple food, resulting in decreased disease resistance, irregular menstruation, insulin resistance, and even hyperuricemia. After returning to normal eating and moderate exercise, uric acid levels gradually returned to normal. 15 suggestions
to
improve uric acid levels Our school’s physical education department offers fat loss classes every semester. I give these students some advice on diet and share it with you:
1. Try not to eat snacks with oil, salt and sugar.
2. Eat more vegetables cooked with less oil, eat two green leafy vegetables every day, buy some tomatoes, cucumbers, lettuce and other raw vegetables, and eat them directly with meals without oil and salt.
3. Staple food can be controlled, but at least 50 grams of dry weight should be eaten at each meal (so-called “one or two meals”). When you feel particularly tired after a large amount of exercise, you can increase the amount of staple food to promote muscle recovery.
4. Try to eat the original staple food, do not eat cakes with oil and salt, sesame cakes and other pastries, do not eat baked food such as bread and snacks.
5. Regular and quantitative breakfast every day. Add a box of milk bought by yourself (milk is better than soybean milk to control uric acid).
6. Do not drink sweet drinks (including sugar drinks), do not drink fruit juice, do not drink milk tea, do not drink coffee with sugar.
7. When eating, concentrate on feeling full of food and don’t look at your mobile phone.
8. Try not to eat after dinner.
9. If you are hungry between meals, you can drink skim milk and eat a small amount of fruit, but the fruit should not exceed 400 grams per day (with skin and core weight).
10. Instead of sitting down for half an hour after a meal, take a walk or do standing work.
11. Give priority to dishes with less oil and salt. If you eat a strong dish, balance it with a dish with less oil and no salt.
12. Do not eat the staple food of oil, salt and sugar, but only the original flavor.
13. Eat whole-grain staples such as oatmeal, multigrain rice and whole-grain steamed bun every day. The purine content of millet, brown rice, oats and other whole grains is not high. It is recommended to buy instant oatmeal and make a bowl for breakfast instead of white rice porridge.
14. Before dinner, drink a bowl of soup without salt, or a glass of water, first eat a small bowl of vegetables, then eat half of other dishes, and finally eat rice, steamed bun and other staple foods.
15. Reduce stress, avoid staying up late, and try to go to bed earlier at night.
If uric acid is high to a more serious level, or even gout attacks, it is recommended to seek medical treatment. However, whether or not medication treatment, diet and lifestyle are important measures. While the joints and organs have not been substantially damaged, while the young recovery ability is strong, we must adhere to a healthy diet and moderate exercise, so that the uric acid level returns to the normal range, and the body metabolism returns to a state of full vitality.
Wen/Fan Zhihong (Director of China Nutrition Society, Chief Expert of Science Communication employed by China Association for Science and Technology)
