Liver, has the title of "human body super factory"
It weighs only 1.1kg to 1.4kg
But it can bear the workload of a factory
Logically
As the strongest worker in the body
The physical fitness of the liver is naturally too good to say
But why is it so weak now?
Where does everyone have to replenish their liver?
Usually everyone shouts in their mouths: Heart liver baby
In fact, he often does liver injury behavior
Long-term development
Liver cells are damaged
The liver's ability to repair itself is traumatized
The [Liver Cancer Lesion Trilogy] will begin to play
Finally, we reached the step of liver cancer
Often it is already irretrievable
As a diligent worker
The liver does physical work 24 hours a day
So want to raise it well
Nutritional supplementation is indispensable
1. High protein food
Protein is like the "repairman" of the liver,
Can play a role in repairing liver cells,
Promotes the regeneration of liver cells
"Top Ten Foods of High-quality Protein" released by the Chinese Center for Disease Control and Prevention
Please put it away
But be aware
Supplement protein in moderation
According to the Chinese Nutrition Association recommendation
Adults consume protein daily
It is advisable to × 0.8g/kg according to body weight
For example, a person who weighs 60kg
Daily intake of protein is 60× 0.8 = 48 g
2, rich in vitamins, vegetables and fruits
In the vitamin family,
Both B vitamins and vitamin C promote detoxification in the body
Inhibits hepatocyte aging to a certain extent
Prevents cancerous liver cells
Generally fresh vegetables and fruits
Both contain higher levels of vitamin B and vitamin C
For example
Oranges, guavas, lemons, hawthorns,
Citrus, apples, pears, grapes, dates and other fruits
Tomato, cauliflower, winter melon, russet, onion,
Vegetables such as garlic and green peppers
According to the "Reference Intake of Dietary Nutrients for Chinese Residents"
The normal intake of vitamin C is:
Adults about 100 mg / day
The normal intake of B vitamins is:
Adults are about 1.2 to 2.4 mg/day
3. Foods rich in dietary fiber
Dietary fiber can accelerate intestinal peristalsis,
Accelerating the discharge of waste is a good helper for detoxification of the liver
Foods rich in dietary fiber include four broad categories:
Staple foods, vegetables, fruits, nuts
But nuts are generally more fat-rich
It is not recommended to eat more
Recommended by the Chinese Nutrition Society
The daily dietary fiber intake for adults is 25-30 g
But the data survey showed
Dietary fiber intake of our residents
Less than half of the recommended intake
So everyone still has to eat more high-fiber foods
How do you know if you're meeting the criteria?
You can refer to this formula:
30 grams of dietary fiber ≈ 1 to 3 two whole grain beans + one pound of vegetables + half a pound of fruit + 10 grams of nuts
Other than that
For people whose liver is already not very good
In addition to the above liver protection addition
Also do some subtraction
#谣零零计划 #
Resources: [1] Eat more liver and spleen foods in spring[J]. Agricultural Products Market Weekly, 2007(12):26. [2] Middle-aged and elderly people should eat more than 3 kinds of nuts / 4 kinds of foods are the most protective of the liver / Regular snacks to replenish energy for the brain / Eat nuts to lower blood lipids / Health care focus of different ages[J]. Life and Health, 2016(3):4. Peng Yongqiang. Nourish the liver in spring, but may not eat more liver[J]. Family Science and New Health, 2014(4):37. Xiao Xiangyun. Nourishing the liver with spring medicine and food[J]. Family Traditional Chinese Medicine,2010,17(4):78.