Guidelines for reversing fatty liver: Doctor recommended "three more and three less" diet, liver becoming younger and younger

On the medical examination report; Fatty liver "; Three words make many people's hearts skip a beat, but don't panic. The liver is the most hardworking organ in the human body, even if 70% of liver cells go on strike, it can still work silently. Let's start adjusting our dietary strategy now; Silent Model Worker "; There is a complete chance to return to a state of lightness.

1. Dietary Core Principles for Fatty Liver

1. High Quality Protein

Daily palm sized fish, shrimp, poultry, or soy products can provide repair materials for liver cells. Proteins are like steel bars on construction sites, helping to rebuild damaged liver tissue, but remember to choose low oil methods such as steaming or blanching.

2. High dietary fiber

Oatmeal meets chia seeds, mixed grain rice with cold dishes, and these combinations can form a intestinal protective film. Water soluble fibers absorb excess fat like sponges, while non water soluble fibers accelerate the elimination of metabolic waste, reducing the burden on the liver through a dual approach.

3. Multi antioxidant substances

The deep purple color of purple cabbage and the bright red color of tomato are natural pigments of the liver; Rust inhibitor;. Eating enough vegetables and fruits of 5 different colors every day, the polyphenols in them can neutralize free radicals that damage liver cells.

2. Dietary traps to be wary of

1. Reduce refined carbohydrates

White bread, cakes, etc; White Temptation "; Entering the body is like pouring syrup into a fuel tank. They will quickly convert into triglycerides and accumulate directly in liver cells. It is recommended to replace one-third of the staple food with whole grains.

2. Reduce hidden fat

Salad dressing, pastry shortening, etc; Disguiser "; More dangerous than fatty meat. Trans fatty acids can interfere with the normal metabolic function of the liver. When purchasing food, it is important to check the nutrition chart and be cautious; Hydrogenated vegetable oil; word.

3. Reduce free sugar

The sugar content of a cup of milk tea may exceed the recommended daily intake. These sugars will directly enter the liver and be converted into fat for storage. Try using sugar free tea drinks to transition and gradually adapt to the natural taste of the food.

3. Easy to overlook bonus points

1. Adjust eating order

Start with half a bowl of vegetables as a base, then eat protein foods, and finally supplement the main course. This simple sequence adjustment can slow down the rate of blood sugar rise by 40%, indirectly reducing liver fat synthesis.

2. Use effective seasoning strategies

Replace some salt with lemon juice and MSG with vanilla, which can reduce sodium intake. The liver consumes a large amount of water to metabolize sodium, and a long-term high salt diet can increase the metabolic burden.

3. Grasp the eating rhythm

Leave enough 8 hours of nighttime rest time for the liver, such as finishing dinner before 7 pm and having breakfast after 7 pm the next day. During this period, the liver can focus on self repair, with an efficiency 30% higher than during the day.

Change never requires big moves. Starting today, replace the cookies in the snack cabinet and put an extra box of tomatoes on the desk. These small actions accumulate, and the numbers on the physical examination report will quietly look better. The liver is striving for self-renewal every day. Would you be willing to provide it with a better working environment?