The swimming ring on my belly hasn't been removed yet, and there's a warning of 'fatty liver' in my physical examination report? Don't panic, this is not the exclusive label for middle-aged men. The scene of 90s girls staring blankly at B-ultrasound sheets in the office is now more common than queuing up at milk tea shops. The liver, this silent model organ, is actually much more delicate than we imagine - when the oil droplet content in liver cells exceeds 5%, it starts to show yellow cards in protest.
1. Dietary adjustment is not about starving
1. High quality protein as the protagonist
The days of boiling chicken breast can be turned over, and fish, shrimp, crabs, and shellfish take turns to appear is the correct answer. Omega-3 in these ingredients is like a liver cleaner, able to gradually remove accumulated fat. Arrange at least two deep-sea fish dates per week, even eating the fish skin. The silver gray membrane hides precious DHA.
2. When switching from white rice to mixed grain rice, don't forget to add beans. The resistant starch of black and purple rice is like a sustained-release capsule, which will not cause blood sugar to ride a roller coaster. In the afternoon, if you crave snacks, grab some original nuts. The vitamin E in almonds is a rust inhibitor for liver cells.
3. Cooking style changes greatly
Air fryer is not a panacea, steaming, stewing and boiling are the new favorites. When stir frying, use a spray can, and 5 grams of oil can make the entire plate of vegetables shiny and oily. Remember the four character formula of "hot pot, cold oil", a smoking iron pot will instantly turn good oil into bad oil.
2. Strategies for Exercise Modification
1. Aerobic and Anaerobic Mixed Exercise
30 minutes of brisk walking every day is just a passing line, try to suddenly accelerate and sprint while cycling. This interval training is like playing a liver fitness game, with a 30% higher fat burning effect than regular exercise. Playing badminton on weekends, the instant burst of power when receiving the ball can make visceral fat disappear Se trembled.
2. Move in fragmented time
Use tiptoes when waiting for elevators, squat deeply when brushing teeth, and use a flat support when watching TV shows. These scattered exercises are like ants moving, and the accumulated calorie consumption may exceed one hour in the gym. Office workers should stand up and twist their waist every 45 minutes, which can massage the liver hidden under their ribs.
3. Monitoring heart rate is important
Sports wristbands are not decorations, keep heart rate in the range of (220 age) x 60%. The state of slightly sweating and being able to speak completely is just right, panting like a bellows can actually increase the burden on the body.
3. Sleep repair cannot be ignored
1. Seize the prime time
11pm to 3am is the VIP maintenance time for the liver. One hour of deep sleep during this period is equivalent to three hours during other periods. Turn off all blue light devices 2 hours before bedtime, and choose curtains with a shading rate of over 95%.
2. There are also considerations for sleeping position
Lying on the right side can provide more blood supply space for the liver, while a curled up position like a baby can actually compress organs. The height of the pillow should ensure that the cervical spine naturally bends, as being too high can affect the circulation of liver meridian qi and blood.
3. Control the duration of lunch break
A 20 minute nap can help the liver catch its breath, while exceeding 1 hour can disrupt the biological clock. Don't get up more than 2 hours after your usual wake-up time on weekends, otherwise it's like liver time difference syndrome.
4. Emotional management is crucial
1. Stress release channel
During long-term anxiety, the cortisol secreted by the body will direct fat to run towards the liver. Take 10 minutes of mindfulness breathing every day and imagine exhaling your pent up breath out of your body. Writing an emotional diary is more effective than binge drinking, as words can take away 60% of psychological waste.
2. Social isolation should be avoided.
Being alone for more than 3 days can lead to a 15% decrease in liver metabolic efficiency. At least once a week, having a friend gathering and laughing while exercising the diaphragm is equivalent to giving the liver a SPA. Keeping pets is also a good choice, as the pleasure of petting dogs can increase serotonin levels.
3. Cultivate new interests
The brain activity during learning new skills can suppress thirst for high sugar and high-fat foods Hope. Activities that require concentration, such as watercolor painting and patchwork handicrafts, are more stress relieving than watching short videos. On weekends, going to the market to pick fresh ingredients and colorful fruits and vegetables is a form of visual therapy.
These changes do not need to be initiated simultaneously, starting from the easiest to implement, like playing a puzzle game and breaking them one by one. During the physical examination three months later, you may see a cute "disappearance" note following the "mild fatty liver" on the ultrasound report. The liver has a nested spirit Strange self The more systematic it is, as long as it is not continuously fed with garbage, the accumulated fat will quietly melt like spring snow.
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