Kalau sebelumnya kita sudah ngebahas detil tentang penyebab asam urat dan sekilas tentang pencegahannya, di artikel kali ini SehatDong akan menyajikan sembilan kiat yang ampuh untuk menghadang asam urat. Sekedar mengingatkan, seperti sudah dijelaskan di artikel sebelumnya, penyakit gout alias asam urat yang tidak segera diatasi dapat berakibat fatal bagi tubuh kita. Salah satunya bisa menyebabkan cacat sendi. Nggak banget, kan? So, langsung deh simak aja tips-tips berikut ini.
- Menerapkan pola makan sehat seimbang dengan memilih karbohidrat kompleks (buah, sayuran, beras merah), protein tanpa lemak (tahu), dan lemak esensial yang sehat.
- Kenali makanan rendah purin. Di antaranya: pisang, seledri, peterseli, kol merah, kubis, paprika merah, dan buah asam. Mereka-mereka ini termasuk makanan yang baik untuk penderita gout. Selain itu, sayuran seperti bayam, asparagus, jamur, kacang polong, dan kembang kol mengandung purin dalam kadar sedang, sehingga tidak terlalu mempengaruhi kadar asam urat dalam darah.
- Konsumsi makanan yang memiliki zat penurun asam urat dan mengurangi peradangan, seperti buah beri (bluberi, stroberi), tahu, minyak zaitun, dan lain-lain. Bawang putih sering disebut herbal ajaib karena dapat membantu menangani berbagai penyakit dan bermanfaat dalam banyak fungsi tubuh. Mengkonsumsi 3-5 siung bawang putih sehari dapat membantu mengatasi gout dan meningkatkan kesehatan tubuh secara keseluruhan. Sementara peterseli juga bersifat diuretik (peluruh kencing), sehingga dapat membantu menggelontor asam urat dari tubuh. Sayuran ini bisa dikonsumsi segar atau diseduh seperti teh.
- Minum teh dan kopi. Menurut penelitian dari Boston Univerity dan Harvard Medical School, minum 2-4 cangkir teh dapat menurunkan resiko asam urat pada perempuan sekitar 22 persen. Sementara minum kopi 4 cangkir per hari, menurut penelitian serupa, dilaporkan dapat memangkas resiko terbentuknya gout hingga 50 person lebih (American Journal of Clinical Nutrition, Agustus 2010). Tapi kalau bisa minum teh saja karena terlalu banyak minum kopi memberikan efek samping yang lumayan bagi wanita.
- Manfaatkan herbal alami.
Sambiloto (Andrographis paniculata nees) bersifat diuretik dan antiinflamasi (antiperadangan) sehingga dapat membantu mengatasi radang sendi pada gout.
Temulawak (Curcuma xanthorrhiza) mengandung zat germakron yang bersifat antiinflamasi juga.
Lada hitam (Piper nigrum) dapat meningkatkan urinasi dan bersifat antiinflamasi.
Daun tempuyung (Sonchus arvensis) memiliki senyawa flavonoid yang bersifat antioksidan yang dapat menghambat kerja enzim kesatin oksidase dan reaksi superoksida, sehingga pembentukan asam urat dapat dihambat atau dikurangi. - Banyak minum air putih (8 gelas sehari) atau ditambah jus buah segar (tomat, jeruk, nanas, dll).
- Olahraga teratur 4-5 kali seminggu selama 30-45 menit setiap latihan. Bisa memilih latihan yang gampang, seperti jalan kaki atau joging.
- Kurangi berat badan / diet jika berlebih.
- Hindari makanan tinggi purin seperti ikan teri jengki, sardin, ikan hering, ragi, jeroan (ginjal, hati, paru, babat, iso), kacang goreng, ekstrak daging, dan lain-lain. Juga bir serta minuman beralkohol.
Nine Ways of Uric Acid Face
If previously we had ngebahas details about the causes of a glimpse of uric acid and its prevention, in this article will present nine tips SehatDong powerful to block uric acid. Just a reminder, as already described in previous articles, aka gout uric acid that is not addressed immediately may be fatal for our bodies. One of these defects can cause the joints. Not really, right? So, immediately aja deh consider the following tips.- Applying a healthy balanced diet by choosing complex carbohydrates (fruits, vegetables, brown rice), lean protein (tofu), and healthy essential fats.
- Identify low-purine diet. Among them: bananas, celery, parsley, red cabbage, cabbage, red peppers, and sour fruit. Those include foods that are good for gout sufferers. In addition, vegetables such as spinach, asparagus, mushrooms, peas, and cauliflower contain purine levels of being, so as not to affect the levels of uric acid in the blood.
- Consumption of foods that have a uric acid-lowering agents and reduce inflammation, such as berries (blueberries, strawberries), tofu, olive oil, and others. Garlic is often called a magic herb that can help treat various diseases and useful in many body functions. Eat 3-5 cloves of garlic a day can help to overcome gout and improve overall body health. While parsley is also a diuretic (urine peluruh), so it can help flush uric acid from the body. These vegetables can be consumed fresh or brewed as tea.
- Drinking tea and coffee. According to research from Boston Univerity and Harvard Medical School, drinking 2-4 cups of tea may reduce the risk of uric acid in women about 22 percent. While drinking coffee 4 cups per day, according to a similar study, reportedly can cut risk of developing gout by up to 50 persons more (American Journal of Clinical Nutrition, August 2010). But if you can drink tea because of Take advantage of natural herbs.
Sambiloto (Andrographis paniculata Nees) is a diuretic and anti-inflammatory (anti-inflammatory properties) that can help overcome arthritis in gout.
Wild Ginger (Curcuma xanthorrhiza) germakron contain substances that are anti-inflammatory, too.
Black pepper (Piper nigrum) may increase urination and is antiinflammatory.
Leaves tempuyung (Sonchus arvensis) has flavonoids which are antioxidants that can inhibit the action of the enzyme reaction kesatin oxidase and superoxide, resulting in the formation of uric acid can be inhibited or reduced. - Drink plenty of water (8 glasses a day) plus a juice or fresh fruit (tomatoes, oranges, pineapple, etc.).
- Regular exercise 4-5 times a week for 30-45 minutes each workout. Can choose an easy exercise, like walking or jogging.
- Reduce weight / diet if excessive.
- Avoid foods high in purines such as anchovies dungarees, sardines, herring, yeast, organ meats (kidney, liver, lungs, tripe, iso), fried beans, meat extract, and others. Also beer and alcoholic beverages.
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