7 Useful Tips For Liver Protection

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Fat is not the enemy of the liver

As more and more people around us have fatty liver, many people think that fat is the enemy of the liver. In fact, with or without fatty liver, fat is an essential nutrient for the liver, and without it, the liver cannot work properly. Liu Shijing said, "Some patients start eating only vegetables and fruits after they find out they have fatty liver, which is a big misconception." Even if you have a fatty liver, you don't have to say goodbye to meat completely. Wang Xingguo, executive director of the Dalian Nutrition Society and director of the Department of Nutrition at the Second Hospital of Dalian Medical University, told Life Time that to nourish and protect the liver, it is best to eat 20 percent of fat and 20 percent of protein, and the remaining 60 percent of carbohydrates, or staple foods, in the food you eat every day. The liver needs fat, but that doesn't mean it needs too much fat, so lean meat, low-fat milk, shrimp and other low-fat foods are preferred.

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Protein repairs the liver

Eggs, tofu, milk, fish, chicken, sesame seeds, pine nuts and other "high protein, low calorie" foods are the liver's favorites. The rich protein in these foods is like a "repairman" for the liver, repairing liver cells and promoting liver cell regeneration. Liu Shijing said that a normal person should consume more than 90 grams of high-quality protein per day, and for people whose liver function is damaged or weakened, eating more high-protein foods is more conducive to restoring the liver to health and preventing it from further damage. People with acute hepatitis should not consume less than 80 grams of protein per day; patients with cirrhosis should not consume less than 100 grams.

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The liver loves sugar

Most people do not know that sugar is an important substance for protecting the liver. Each gram of glucose provides about 70% of the energy needed by the body, and if a person is in a state of energy deficiency for a long time, it can affect liver function. Sugar also synthesizes a substance called hepatic glycogen, which is stored in the liver and prevents damage to liver cells from toxins ingested into the body. With the exception of diabetics, the average person can calculate how much sugar they should eat each day based on their body weight. If you consume 1 gram of sugar per kilogram of body weight, a 60 kg adult should not consume more than 60 grams of sugar per day. If you follow this standard, you will not lose your life, but you will also have health benefits. Generally speaking, the main sources of sugar are rice, pasta, sugar, honey, fruit juice and fruits. A large spoonful of jam contains about 15 grams of sugar, a can of Coke contains about 37 grams of sugar, 3 small pieces of chocolate contain about 9 grams of sugar, and an egg roll ice cream contains about 10 grams of sugar.

Vitamin A can fight liver cancer

The liver is the body's "storehouse" of vitamins. When the liver is damaged, the ability of the "warehouse" to store vitamins is also reduced. Studies have shown that vitamin A protects the liver and prevents and inhibits the proliferation of cancer cells in the liver. It restores normal tissues to function and helps chemotherapy patients reduce the recurrence rate of cancer. Wang Xingguo said that the human body needs to consume 800 micrograms of vitamin A per day for men and 750 micrograms for women, and never more than 3,000 micrograms to avoid damaging the liver. A carrot, 65 grams of chicken liver, 200 grams of canned tuna or a glass of milk a day will suffice. Tomatoes, carrots, spinach, animal liver, cod liver oil and dairy products also contain large amounts of vitamin A.

B vitamins are the liver's "fueling station"

B vitamins are like the "oil bank" of the body, it can accelerate the metabolism of substances, so that they can be converted into energy, not only to "refuel" the liver, but also to repair liver function, prevent liver fatty degeneration, and thus play a role in the prevention of fatty liver. Drinkers in particular should take more supplements, as studies have shown that B vitamins can enhance the liver's tolerance to alcohol and thus play a role in protecting the liver. Because B vitamins dissolve in water and remain in the body for only a few hours, they must be supplemented daily. People who already have liver disease should have a daily intake of between 10 mg and 30 mg, with the maximum not exceeding 30 mg, Wang said. Pork, soybeans, rice and mushrooms are rich in vitamins B, but if you want to take all of them, it is difficult to choose some supplements.

Vitamin E is a new weapon for the liver

Scientists from the Queen Sofia University Hospital in Spain said recently that vitamin E can play a role in stopping the aging of liver tissue. Patricia Robic, a senior consultant at the National Institute of Diabetes, Digestive Diseases and Kidney Diseases, also noted, "Vitamin E will be a new weapon in the treatment of non-alcoholic fatty liver." Malt, soybeans, vegetable oils, nuts and green leafy vegetables are all rich in vitamin E. Wang Xingguo recommends that healthy people consume just 12 mg of vitamin E per day, equivalent to 2 tbsp of sunflower oil and a total of 30-50 grams of nuts such as almonds, walnuts and peanuts. If you have liver disease, you need to supplement with at least 100 mg per day to meet the needs of the liver.

The liver likes green foods

Studies have found that green, white and light blue are good for reducing the psychological tension and fear of disease in people with liver disease. Outdoor green shade lawns, calm lakes and elegant green surroundings can promote recovery from liver disease. Placing a pot of green plants on the desk, choosing a light wall color when decorating, or even wearing more light green clothes can help nourish the liver. Chinese medicine says: "green color enters the liver meridian", green food can be beneficial to liver circulation and metabolism, and can also eliminate fatigue, soothe liver depression, eat more dark or green food can play a role in nourishing the liver, such as broccoli, spinach, green apples, etc.

According to the above several nutrition, Professor Shen Yanying, vice president of Beijing Chaoyang Hospital affiliated to Capital Medical University, combined with years of health experience, recommended five major liver-protective foods. Millet and other cereals are the first choice for liver protection, which is rich in protein, vitamin E and B vitamins, and can protect the stomach mucosa at the same time. Green apples are rich in vitamins and have a detoxifying effect on the liver, so you can eat more of them. Kelp has 10 times the calcium content of milk and contains many essential trace elements, so it is good for the liver. The liver is the main detoxification organ of the human body. Foods with strong detoxification function, such as mushrooms, can have a very good protective effect on the liver. Milk contains high quality protein, lactose and milk fat that can be easily absorbed by the body, and many vitamins, making it a natural food for the liver.

In addition, experts say that in addition to nutrition, the liver needs a good night's sleep: the liver and gallbladder begin to metabolize at 11 p.m., so going to sleep at this time allows the liver to repair itself and minimizes the negative effects. Drinking a full 1,000-1,500 ml of water each day also helps the liver detoxify and greatly reduces the damage caused by metabolites and toxins to the liver. To keep your liver strong, you should learn to suppress your emotions and try your best to be calm, optimistic and carefree, so that your liver energy can be properly developed and regulated. Sitting still for 10-30 minutes after eating and then exercising can ensure normal liver metabolism.

Shen Yanying pointed out that in order to protect the liver, it is also necessary to understand what it is most afraid of. First of all, the liver is most afraid of smoking and alcohol. Nicotine can cause damage to the liver, and alcohol is the liver's "poison". The liver is afraid of irregularity and emotional instability. It is afraid of viruses, so regular vaccination against hepatitis A and B can effectively protect the liver. The liver is afraid of junk food, too much fried food and caffeine will increase the burden on the liver.