Today (March 18) It’s National Liver Love Day.
How to take care of the liver?
You need to know these knowledge points~
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Many people think fat It is the enemy of the liver. In fact, whether you have fatty liver or not, fat is an indispensable nutrient for the liver. Without it, the liver cannot function properly. Some patients start eating only vegetables and fruits after being diagnosed with fatty liver. This is a big misunderstanding.
Even if you have fatty liver, you don’t have to say goodbye to meat. To nourish the liver and protect the liver, the proportion of fat and protein in the food eaten every day should account for 20% respectively, and the remaining 60% is carbohydrates, that is, the staple food. The liver needs fat, but it does not mean that it needs too much fat, so lean meat, low-fat milk, shrimp and other low-fat foods are the first choice.
Eggs, tofu, milk, fish, chicken, sesame seeds, pine nuts and other “high protein, low calorie” foods are the favorites of the liver. The rich protein in these foods is like the “maintenance worker” of the liver, which can repair liver cells and promote liver cell regeneration.
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Most people don’t know that sugar is an important substance to protect the liver. Each gram of glucose can provide about 70% of the energy needed by the human body. If a person is in a state of lack of energy for a long time, it will affect the liver function. Sugar can also synthesize a substance called liver glycogen, which is stored in the liver to prevent damage to liver cells caused by ingested toxins.
Except for diabetics, ordinary people can calculate how much sugar they should eat every day according to their body weight. Consume 1 gram of sugar per kilogram of body weight, and an adult weighing 60 kilograms should consume no more than 60 grams of sugar per day. According to this standard, not only will not reduce life, but also good for health.
Generally speaking, the main sources of sugar are rice, pasta, sugar, honey, fruit juice, fruit, etc. A tablespoon of jam contains about 15 grams of sugar, a can of cola contains about 37 grams of sugar, three small pieces of chocolate contain about 9 grams of sugar, and one ice cream cone contains about 10 grams of sugar.
The liver is the body’s “storehouse” for storing vitamins. When the liver is damaged, the ability of the “depot” to store vitamins is also reduced. Studies have shown that vitamin A can protect the liver, preventing and inhibiting the proliferation of cancer cells in the liver. It restores normal tissue function and helps chemotherapy patients reduce cancer recurrence rates.
The daily intake of vitamin A for the human body is 800 micrograms for men and 750 micrograms for women. Eat a carrot, 65 grams of chicken liver, 200 grams of canned tuna or a glass of milk every day. Vitamin A is also found in tomatoes, carrots, spinach, animal liver, cod liver oil and dairy products.
B vitamins are like the “oil depot” in the body, which can accelerate the metabolism of substances and convert them into energy, not only for the liver” Come on”, it can also repair liver function, prevent liver steatosis, and then play a role in preventing fatty liver. People who love to drink especially need to add more, because studies have shown that B vitamins can enhance the liver’s tolerance to alcohol, thereby protecting the liver.
Because B vitamins dissolve in water and stay in the body for only a few hours, they must be supplemented daily. People who already suffer from liver disease should consume between 10 mg and 30 mg per day, with a maximum of 30 mg.
Pork, soybeans, rice, mushrooms and other foods are rich in B vitamins, but if it is difficult to get all of them, you can choose some supplements.
Studies found that green, white and light blue are beneficial to reduce the psychological tension and fear of disease in patients with liver disease. Outdoor green shade lawn, calm lake and elegant green environment can promote the recovery of liver disease patients.
Place a pot of green plants on the desk, choose a light wall color when decorating, and even wear more light green clothes. Liver. Chinese medicine says: “Blue enters the Liver Meridian”, green food can benefit the circulation and metabolism of liver qi, relieve fatigue and relieve liver stagnation. Eating more dark or green foods can nourish the liver and protect the liver, such as broccoli. , spinach, green apple, etc.
Source: China CDC
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