Description
Fatty liver refers to a disease with excessive accumulation of fat in liver cells due to various reasons. Normal liver fat accounts for 3% to 4% of liver weight. If the fat content exceeds 5% of liver weight, it is fatty liver. According to the history of excessive drinking, it can be divided into alcoholic and non-alcoholic fatty liver disease. The latter is mainly related to obesity, diabetes and dyslipidemia.
Fatty liver is often insidious and has a long course of disease. The development process is roughly divided into four stages: simple fatty liver, steatohepatitis, fatty fibrosis, and fatty liver cirrhosis.
1. High risk factors of fatty liver
1. Long-term alcoholism: Alcohol is the number one killer of liver damage.
2. Overnutrition: Long-term intake of excessive animal fats, vegetable oils, protein and sugars.
3. Chronic diseases: hyperlipidemia, diabetes, hepatitis, hyperthyroidism, severe anemia, etc. The rate of fatty liver was twice as high in diabetics as in diabetics.
2. High-risk groups of fatty liver
1. Obesity: Obesity refers to the accumulation of excess fat tissue in the body; this situation is caused by long-term excess energy intake. When the thickness of subcutaneous fat in the abdominal wall exceeds 3 cm, produce fatty liver possibly.
2. Over-nutrition: over-nutrition, especially those who eat meat dishes and sweets, are prone to fatty liver.
3. Middle-aged and elderly people who exercise less: life lies in exercise. After people enter middle-aged and old age, their physiological functions are reduced, their internal organs function is degraded, and their metabolic functions are reduced. It is easy to accumulate in the liver and form fatty liver.
4. Alcoholics: Women who drink more than 40 grams per day or men who drink more than 80 grams per day, with a history of drinking for more than 5 years, are prone to fatty liver.
3. Dietary recommendations for fatty liver
1. Food diversification (more than 15 kinds a day) to take in comprehensive and balanced nutrition.
2. Eat a light and low-fat diet, avoid the intake of fatty meat and fried foods, and use cooking methods such as steaming, stewing, boiling, and mixing to reduce the intake of edible oil.
3. Properly control the total diet and maintain a healthy weight (BMI18.5-23.9)
BMI= Weight (kg)/height 2 (m2)
| BMI Range |
Evaluation |
| <18.5 |
Thin |
| 18.5-23.9 |
Standard |
| 24～27.9 |
Overweight |
| ≥28 |
Obesity |
4. Use coarse, miscellaneous grains, potatoes, etc. to replace part of the refined white rice noodles as the staple food, which is rich in B vitamins that can help liver fat metabolism.
5. 1 catty of fresh vegetables and half a catty of fruits per day (about 1-2)
6. Adequate intake of high-quality protein, such as lean meat, fish and shrimp, eggs, soy products, milk and other foods, will help liver repair.
7. Quit smoking and limit alcohol, especially to avoid drinking alcohol on an empty stomach. If you must drink alcohol, it is recommended to drink a glass of warm milk and eat some biscuits before drinking to reduce alcohol absorption.
4. Life advice
Appropriate exercise is good for your health. Aerobic exercises have better fat-reducing effects, such as jogging and swimming. Aerobic exercises of moderate intensity (slightly sweating) are the best for more than half an hour a day or more than 150 minutes a week.
| Number |
Plan content |
| 1 |
Walk 8000 steps |
| 2 |
After dinner, walk briskly for 40 minutes (until the heartbeat increases and slight sweating is appropriate) |
| 3 |
Jog for 30 minutes |
| 4 |
Swimming 800 meters |
| 5 |
Cycle for 40 minutes |
| 6 |
Tai Chi 45 minutes |
| 7 |
Dance for 30 minutes |
Tips:
A. Exercise under the guidance of a doctor and avoid strenuous exercise
B. If part of the exercise does not meet the standard, follow the principle of gradual and orderly progress, and reduce the amount appropriately
C. Take medicine according to the doctor's advice. Do not take medicine by yourself or change the dosage at will. Check liver function indicators regularly.
5. Dietary supplement recommendations
1. Milk thistle
2. Artichoke
3. Curcumin
Milk thistle and artichoke are very common ingredients used to protect the liver. Many liver protection tablets contain these ingredients. Of course, milk thistle tablets or curcumin and other nutritional supplements can also be used directly.
Natural milk thistle and artichoke protect the liver, and compound turmeric to protect the liver. Three kinds of liver-protecting plants work together to improve the effect of caring for the liver, enhance the metabolic state of the liver, reduce the burden on the liver, let your energy quickly recover, and facilitate the smooth metabolism of fat
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