Is fatty liver caused by eating? Doctor: Adhere to the "three more and three less" diet, and the liver can easily lose weight

Although I haven't eaten much, the medical examination form still prominently states:; Fatty liver "; Three words? Don't rush to throw the pot to Braised pork belly. Behind the quietly fat liver, there are more food codes. Those overlooked dietary details may be secretly inflating your liver.

1. Is fatty liver really eaten?

1. Excess calories are the main cause.

The liver is like an intelligent warehouse. When the intake of calories exceeds the standard for a long time, excess sugar and fat will be stored in liver cells in the form of triglycerides. The cumulative effect of eating two more bites of food every day is more dangerous than occasionally having a big meal.

2. Metabolic abnormalities exacerbate

Insulin resistance causes the liver to synthesize more fat, while alcohol metabolites directly damage liver cell function. That's why thin people and vegetarians may also be susceptible, depending on how their bodies process the nutrients they consume.

3. Dietary structure determines the direction of [SEP]. Similarly, 2000 calories come from fried chicken and french fries, as well as from miscellaneous grains and vegetables, with vastly different effects on the liver. Foods with low nutrient density will force the liver to work harder.

II. Liver Protection Diet; Three more "; Principle

1. Increase the amount of high-quality protein

such as tofu, fish, and shrimp; Clean Energy "; Can help the liver repair cells. It is better to consume 3-4 portions the size of your palm every day to avoid adding burden to the liver at once.

2. High dietary fiber

The sticky β - glucan in oatmeal and the smooth glucomannan in konjac are both experts in adsorbing fats. They can form a protective film in the intestine, reducing fat absorption.

3. Multi antioxidant substances

The deep purple color of purple cabbage and the orange red color of carrots are natural pigments that act as rust inhibitors for the liver. Eating vegetables of different colors in rotation is better than eating a certain type alone; Super Grade Food "; More effective.

III. Liver damaging Diet; Three less "; Bottom line

1. Low precision sugar production

The fructose in milk tea will directly enter the liver and be converted into fat, while the sucrose in the cake needs to be broken down by the liver overtime. Try using the sweetness of fresh berries instead of afternoon tea desserts, without losing any points in satisfaction.

2. Less saturated fat

Animal fats solidify at room temperature, and the same applies to blood vessels. Replacing pork belly with pork tenderloin and steaming instead of frying can help the liver catch its breath.

3. Less invisible alcohol

cooking wine, fermented rice wine, etc; Moderates "; Alcoholic beverages also require liver detoxification. When cooking, use lemon juice or apple cider vinegar to enhance the flavor, which not only removes fishy smell but also protects the liver.

4. Liver protection details that are easily overlooked

1. Drinking water is important

When the body lacks water, the detoxification efficiency of the liver drops by 30%. Prepare a graduated water cup and drink a few sips per hour, which is more scientific than a disposable cow drink. Remember to choose warm water instead of ice water.

2. The order of eating is very important.

Eat half a bowl of blanched vegetables first, then protein foods, and finally the main course. This simple adjustment can smooth out blood sugar fluctuations and reduce the pressure on the liver to synthesize fat.

3. Sleep affects metabolism

When watching TV shows late at night, the liver is also forced to work overtime to process toxins. Try charging your phone in the living room, and you will find that not only do you sleep soundly, but your morning breath also becomes fresher.

Losing weight to the liver does not require a meal of boiled vegetables. By mastering these dietary wisdom, one can still enjoy delicious food. Starting today, every time you pick up a dish, think about whether your liver is smiling or frowning. This simple psychological suggestion is more effective than any recipe.