Talking about fatty liver diet

In the past, everyone thought that only fat people and alcoholics would suffer from fatty liver, but the fact is cruel. As long as we pay a little attention, we can find that the elderly may have it because of slow metabolism, the thin may have it because of lack of nutrition, and the people who never drink alcohol may have it because of genetic factors.

People with fatty liver around them may be fat, thin or old for various reasons. So don't neglect the prevention of this problem just because you are not fat and don't drink.

A very important way to prevent and relieve fatty liver is to eat reasonably, which is also the way we can control ourselves. As long as you keep your mouth shut, the problem can be alleviated. I have carefully compiled 15 dietary suggestions, hoping to help everyone:

Many people who are not fat but are diagnosed with fatty liver have a bad habit of skipping breakfast. Researchers believe that skipping breakfast may be one of the factors leading to fatty liver.

This is a point that many people will ignore. They always think that if you have fatty liver, you should eat less meat or vegetables, so your body may not get enough protein.

Protein is beneficial to the prevention and treatment of fatty liver. It can convert fat into lipoprotein and transport it out of the liver smoothly. Proper amount of protein can also stimulate metabolism and reduce the accumulation of body fat.

Generally, protein's daily intake is 90- 120g, about two or two grams.

Try to choose high-quality protein food to supplement protein: lean meat, poultry, fish, shrimp, eggs, dairy products and bean products. You can take turns eating.

Milk can be low-fat or skim milk, 200 to 250 grams per day.

For fatty liver caused by obesity, it is very important to lose weight.

It is necessary to control the total calorie intake every day, reduce calories and consume excess fat in the body.

The minimum is generally 20 to 25 kilocalories per kilogram of body weight, below which human health will be affected. You can make a rough calculation based on your weight and the food you often eat.

Dinner is always regarded as dinner, and some people are used to eating the biggest dinner. If you eat too much calories, fat and protein for dinner and don't exercise after dinner, these nutrients can't be used by the body and accumulated, which will lead to fatty liver for a long time.

Greasy supper can also disturb metabolism and lead to fat accumulation in the body, so it is best to quit.

The staple food is starchy food. If you eat too much, starch will be converted into fat in the body, and this conversion will be carried out in the liver. So we should control the amount of staple food.

Usually it can be controlled within half a catty every day.

Don't just eat refined white rice flour, add more coarse grains and miscellaneous grains such as whole wheat, oats, brown rice, quinoa, corn and millet.

Fresh green leafy vegetables can provide us with vitamins and cellulose, which is low in energy, so we should eat more appropriately, about 500 grams a day. If you eat too much cellulose for a long time, it will affect the absorption of other nutrients, and the more the better.

Potatoes, yams, taro and other vegetables have more starch, so eat less.

Most fruits have high sugar content, and too much sugar will be converted into fat. Don't eat a lot of fruit.

Low-sugar fruits, such as grapefruit, grapefruit, strawberry, kiwi, etc.

Use less frying, frying and baking, and increase the way of steaming, boiling and stewing. Refuse barbecue and fried food.

Although the edible oil we use is vegetable oil, it is also fat, so the dosage must be controlled, and it is best not to exceed 20 grams every day.

Oil provides us with the fatty acids we need, so we should also ensure a proper amount of fat in the fatty liver diet.

Give up drinking and sugary drinks and drink plenty of water every day. The best choice is boiled water, or you can make tea properly, such as green tea, black tea, chrysanthemum tea, or hawthorn and cassia seed.

Don't drink too much water at a time, for fear of putting a burden on your body.

Diet should be light, reduce salty, spicy and other irritating spices.

Generally, salt is controlled at 3 to 5 grams per day.

Don't eat more peppers, peppers, ginger, garlic, etc.

They will aggravate fatty liver, so we must strictly control the intake, such as fat meat, crab roe, animal viscera and so on.

You can control eating a small amount once or twice a month.

Snacks with high oil content and refined sugar should be eaten less, such as instant noodles, cakes, preserves and sweets.

Mainly those foods that help lower blood fat and cholesterol.

Corn, oats, kelp, apples, milk, garlic, onions, sweet potatoes, carrots, sunflower seeds, hawthorn, figs, kelp and so on.

These foods have certain benefits, and we should also pay attention to eating them in moderation.

In addition to diet, fatty liver usually needs moderate exercise to maintain a good optimistic attitude.