Don't panic about fatty liver! Remember the "three more and three less" dietary rule, reduce liver burden by half

The liver, as a silent model worker, silently processes metabolic waste in the body every day, but modern people's high-fat and high sugar diets make it unbearable. The three words "fatty liver" on the medical examination form make many people feel uneasy. In fact, early intervention is like doing a "big cleaning" of the liver. Mastering a few key dietary codes can help the liver catch its breath.

1. Choose high-quality protein

1. White meat is better than red meat

White meat such as chicken breast and fish contain more easily absorbed protein. Eating deep-sea fish 3-4 times a week can also supplement omega-3 and help reduce liver inflammation. The saturated fatty acids in red meat require more effort from the liver to metabolize, and should be controlled within 500 grams per month.

2. Plant protein should be mixed with

soybean milk and whole wheat bread to improve protein utilization. Quinoa contains nine essential amino acids for human body. Ensure a fist sized amount of soy products every day, with edamame and chickpeas being good meal options.

2. Choose more colorful vegetables

1. Start with dark vegetables

Anthocyanins in purple cabbage and chlorophyll in spinach are natural antioxidants that can reduce liver detoxification pressure. Dark colored vegetables account for more than half of daily vegetable intake, and simple blanching can better preserve nutrients than stir frying.

2. Don't mind bitter foods

Bitter vegetables such as bitter melon and mustard contain active substances such as cucurbitacin, just like installing a "cleaning program" on the liver. At the beginning, if you are not accustomed to it, you can pair it with egg white stir fry, and the bitterness will become much softer.

3. Drink the right amount of water

1. Drink enough plain water

The liver needs 3 grams of water to break down 1 gram of fat, and 8 glasses of water per day is the minimum standard. People who easily forget to drink water can set a mobile reminder or use a graduated cup to quantify their goals.

2. Light tea as a substitute for sweet drinks

The tea polyphenols in green tea can promote fat metabolism, but people with poor stomachs are recommended to choose black tea with high fermentation levels. The sugar content of commercially available fruit juice is astonishing, and homemade lemon water with mint leaves is healthier.

4. Avoid touching invisible oils

1. Be wary of baked goods

Crispy bread and cookies are made with a large amount of hydrogenated vegetable oil, which directly increases the metabolic burden on the liver. Pay attention to the nutrition chart when purchasing, as trans fats labeled as 0 may also contain small amounts.

2. Control Nut Intake

Although nuts are rich in unsaturated fatty acids, 15 almonds contain about 90 calories. It is recommended to eat plain nuts without seasoning every day, and a small handful that can be held with one hand is the appropriate amount.

5. Eat less unhealthy staple foods

1. Control refined rice and white flour

High glycemic index staple foods can accelerate fat synthesis. When cooking rice, add brown rice or mixed beans, and choose whole wheat for noodles. Potatoes, sweet potatoes and other root and stem foods should be included in the staple food, not vegetables.

2. Be wary of starchy foods

Thick soups and soup dishes often add a large amount of starch to thicken, which may seem light but is actually fried with calories Bullet. When ordering, you can request "less thickening" and use yam puree instead of starch for healthier cooking at home.

6. Use less heavy flavored seasonings

1. Limit pickled foods

Bacon and kimchi contain a large amount of nitrite, and the liver needs to work extra to break down these substances. If you really want to eat it, pairing it with fresh dates or kiwis rich in vitamin C can reduce damage.

2. Be wary of compound seasonings

Salad dressings, curry cubes, and other seasonings contain astonishing amounts of sugar and fat, making it safer to mix them with spices yourself. Try using natural spices such as lemon juice, black pepper, and rosemary to enhance the flavor of food. Changing dietary habits is like getting a fitness card for the liver, and you can see changes in physical examination indicators after three months of persistence. Starting today, think for three more seconds before each serving, and your liver will appreciate this thoughtfulness. Remember, fatty liver is reversible, it all depends on one's ability to act.