1. What is fatty liver?
Fatty liver refers to a lesion with excessive accumulation of fat in liver cells due to various reasons, and is a common liver pathology rather than an independent disease. The fat content of the liver in healthy people accounts for about 5% of the liver weight, and when the liver fat weight exceeds 5% of the liver weight, it is fatty liver, more than 15% is moderate fatty liver, and more than 30% is severe fatty liver.
Although fatty liver is a reversible lesion, if fatty liver affects liver function and is not treated in time, simple fatty liver will develop into hepatitis, which will continue for a long time and cause liver fibrosis. This fiber deposition is increasing and can develop into cirrhosis and even liver cancer.
2. Who is prone to fatty liver?
Obese people
Obesity is the main cause of fatty liver formation. When there are too many lipids, the intrahepatic apolipoprotein is not enough to bind all the fat, and the remaining fat is deposited in the liver cells to form an obese fatty liver. The degree of fat accumulation in the liver is positively correlated with body weight, so the fatter the fatter, the more likely it is to develop fatty liver.
People who love to drink
People who drink alcohol for a long time are prone to alcoholic fatty liver disease, and their liver has fat infiltration. According to statistical analysis, people who drink more than 80 to 160 grams of alcohol per day have an increase in the incidence of alcoholic fatty liver disease by 5 to 25 times.
Diabetics
Fatty liver is associated with both obesity and eating too many lipid foods or sugary foods. Statistics show that about 58% of people with diabetes can develop fatty liver disease, especially adult obesity.
Malnourished people
When insufficient food intake, digestive disorders, etc. cause malnutrition, resulting in protein deficiency in the body, the liver can not be combined with apolipoprotein (a tool for transporting fat), it is easy to make fat accumulate in the liver.
People who lose weight quickly
Due to insufficient protein intake, excessive intake of sugars causes disorders of liver protein synthesis, resulting in nutrient deficiency fatty liver. This is because normally there is always some fat in the liver, which is transported out of the liver through a protein (apolipoprotein). If malnutrition is severely deficient in the body, the amount of protein responsible for transporting fat in the liver will be significantly reduced, which will lead to the accumulation of fat in the liver, so fatty liver will also occur.
Drug factors
The liver plays a role in breaking down drugs, and certain drugs or chemical poisons such as tetracycline, adrenocorticoids, puromycin, cyclohexamide, turgenine, arsenic, lead, silver, mercury, etc. can also harm the liver. It should be noted that lipid-lowering drugs can also interfere with the metabolism of lipoproteins, and long-term abuse will also increase the chance of drug-induced fatty liver formation.
What should I do if I have fatty liver?
1. Prohibition of alcohol
Fatty liver patients should first abstain from alcohol, especially alcoholic fatty liver disease. Studies have shown that in patients with alcoholic fatty liver disease, 4-6 weeks after abstinence can reduce the amount of fat deposited in the liver to normal.
2. Lose weight
For fatty liver caused by obesity, it is necessary to insist on losing weight. Weight loss is a long-term project that requires determination and perseverance, but do not blindly diet, otherwise it is easy to lead to insufficient intake of protein and trace elements and endanger physical health, as well as desperate hunger and weight loss failure.
3. Replenish with high-quality protein
Protein is like a porter, which can help you remove the fat accumulated in the liver in the form of lipoprotein, and promote the repair and regeneration of liver cells. It can be ingested according to 1.5 to 1.8g/(kg·d), and timely supplement the protein consumption in the body, which is conducive to the repair and regeneration of liver cells. In addition, it is important to maintain the balance of amino acids, and methionine, cystine, tryptophan, threonine and lysine in proteins have anti-fatty liver effects.
High-quality protein includes fish, shrimp, lean meats, eggs, milk, legumes and their products.
4. Staple foods are a little "rough"
If you do not have chronic gastrointestinal diseases or cirrhosis, you may wish to eat more coarse grains every day, such as buckwheat, oats, corn, red beans, mung beans, chickpeas, sweet potatoes, purple potatoes, sweet potatoes, sweet potatoes, etc., the overall feeling of fullness is stronger, the impact on blood sugar is smaller, and it contains more minerals and vitamins.
5. Fat to taste
The right amount of fat is also to be eaten. Some of the essential fatty acids needed by the human body must be obtained from food, and some essential fatty acids are involved in the synthesis of phospholipids, which is conducive to the smooth transport of fat from the liver and the reversal of fatty liver.
Vegetable oils do not contain cholesterol, and contain sitosterols or legosterols and essential fatty acids have a good lipidizing effect, which can prevent or eliminate the steatosis of liver cells. For fatty liver patients, the total amount of fat supplied by all-day food and cooking oil should not exceed 40g, and the appropriate amount of food with high cholesterol content should be controlled.
6. Choose multiple dietary fibers
Adequate dietary fiber intake is conducive to the elimination of metabolic waste, assists in lowering blood lipids, lowering blood sugar, controlling weight, improving satiety, helping liver function repair, and eating more vegetables, fruits, bacteria and algae and other foods.
7. Quit snacking
Milk tea, pastries, cane sugar, candy, preserved fruit preserves, egg yolk pie, durian puff pastry, cream cake... You can imagine that these processed "sweet" snacks are often sugar-coated shells, which have a great impact on blood sugar and blood lipids, and it is recommended to quit.
8. Choose a fat-free food
Kelp, millet, sesame, rapeseed and other effective substances to promote the synthesis of phospholipids, oolong tea, Longjing tea, shiitake mushrooms, maran, hawthorn, fungus and so on also have a certain lipid-regulating effect.
9. Cooking method
Eat less spicy and irritating foods, such as peppers, curries, peppers, etc.; try to avoid eating out or often order takeaways; be careful when ordering food in restaurants, such as choosing steamed sea bass will be better than smoked fish, cold eggplant will be better than oil-braised eggplant, konjac powder will be better than potato flour, etc.; the taste is as light as possible, while avoiding too much of the staple food...
10. Exercise
Do not go to sleep when you are full, adhere to a moderate amount of aerobic exercise every day, 5 times a week, the cumulative exercise time ≥ 150min, aerobic exercise 20min, 3 times a week, while doing 8-10 groups of resistance training, 2 times a week, can be more effective muscle gain and fat loss.