China is a "country with a large liver disease population," and surveys show that one in every 12 Chinese people has liver disease. In our midst, in recent years, more and more people have been suffering from liver diseases such as fatty liver, alcoholic liver, hepatitis A, hepatitis B, cirrhosis, and even liver cancer. How to protect our liver has become an urgent question for many people. Do you know? The liver loves 7 key nutrients.
"To protect the liver, you must know what the liver wants most." Liu Shijing, Deputy Director of the Department of Integrated Traditional Chinese and Western Medicine for Liver Disease Diagnosis and Treatment at the 302nd Hospital of the PLA, recently attracted a lot of attention with an article on his blog. He told reporters from the "Life Times" that the liver is the largest digestive gland in the human body and the organ with the most vigorous metabolism. It is like a huge "chemical plant," where more than 1,500 chemical reactions occur every day. "The key to protecting the liver is to provide it with sufficient nutrition to maintain the operation of this 'chemical plant,'" Liu Shijing said. The following seven nutrients have the closest relationship with the liver.
Fat is not the enemy of the liver
Seeing more and more people around them developing fatty liver, many people think that fat is the liver's great enemy. In fact, regardless of whether you have fatty liver or not, fat is an indispensable nutrient for the liver. Without it, the liver cannot function properly. Liu Shijing said: "Some patients start to eat only vegetables and fruits after being diagnosed with fatty liver, which is a big misconception." Even if you have fatty liver, you don't have to completely say goodbye to meat. Wang Xingguo, a standing committee member of the Dalian Nutrition Society and chief physician of the Nutrition Department at the Second Affiliated Hospital of Dalian Medical University, told "Life Times" reporters that to nourish and protect the liver, the proportion of fat and protein in the daily diet should ideally account for 20% each, with the remaining 60% being carbohydrates, i.e., staple foods. The liver needs fat, but that doesn't mean it needs excessive fat, so lean meats, low-fat milk, shrimp, and other low-fat foods are the best choices.
Shrimp with芙蓉 (Hibiscus) Sauce
Protein can repair the liver
p>"High-protein, low-calorie" foods like eggs, tofu, milk, fish, chicken, sesame, and pine nuts are the liver's favorites. The abundant protein in these foods acts like the liver's "repair crew," repairing liver cells and promoting their regeneration. Liu Shijing said that a normal person should consume more than 90 grams of high-quality protein daily. For those with impaired or weakened liver function, eating more high-protein food is more beneficial for liver recovery and preventing further damage. People with acute hepatitis should consume no less than 80 grams of protein per day, while patients with cirrhosis should consume no less than 100 grams.The liver loves sugar
Most people don't know that sugar is an important substance for protecting the liver. Each gram of glucose can provide about 70% of the energy the human body needs. If a person is in a state of energy deficiency for a long time, it will affect liver function. Sugar can also synthesize a substance called glycogen, which is stored in the liver and can prevent toxins from damaging liver cells. Except for diabetics, ordinary people can calculate how much sugar they should eat daily based on their body weight. For 1 gram of sugar per kilogram of body weight, a 60-kilogram adult should consume no more than 60 grams of sugar per day. According to this standard, it will not only reduce lifespan but also be beneficial to health. Generally, the main sources of sugar include rice, flour, white sugar, honey, fruit juice, and fruit. A large spoonful of jam contains about 15 grams of sugar, a can of cola about 37 grams, three small pieces of chocolate about 9 grams, and one egg roll ice cream about 10 grams.
Vitamin A can fight liver cancer
The liver is the body's "warehouse" for storing vitamins. When the liver is damaged, the warehouse's ability to store vitamins also decreases. Research has shown that vitamin A can protect the liver and prevent and inhibit the proliferation of cancer cells in the liver. It can restore normal tissue function and help chemotherapy patients reduce the recurrence rate of cancer. Wang Xingguo said that the daily intake of vitamin A for the human body should be: 800 micrograms for men and 750 micrograms for women, and it should not exceed 3000 micrograms to avoid damaging the liver. You can meet this requirement by eating one carrot, 65 grams of chicken liver, 200 grams of canned tuna, or a glass of milk daily. Tomatoes, carrots, spinach, animal liver, cod liver oil, and dairy products also contain large amounts of vitamin A.
Tomato and Carbraised Beef Brisket
B vitamins are the liver's "gas station"
B vitamins are like the body's "oil depots." They accelerate metabolism, converting substances into energy. They not only "refuel" the liver but also repair liver function and prevent fatty liver degeneration, thereby preventing fatty liver. People who drink alcohol should especially supplement more B vitamins, as studies have shown that B vitamins can enhance the liver's tolerance to alcohol, thereby protecting the liver. Because B vitamins are water-soluble and only stay in the body for a few hours, they must be supplemented daily. Wang Xingguo said that people who already have liver disease should have a daily intake between 10-30 milligrams, with a maximum of 30 milligrams. Foods rich in B vitamins include pork, soybeans, rice, and mushrooms, but it is difficult to get all of them from food, so you can choose some supplements appropriately.
Vitamin E is a new weapon for liver protection
Scientists at Queen Sofía University Hospital in Spain recently said that vitamin E can prevent the aging of liver tissue. Patricia Robic, a senior advisor at the National Institute of Diabetes and Digestive and Kidney Diseases in the United States, also pointed out: "Vitamin E will become a new weapon for treating non-alcoholic fatty liver disease." Vitamin E is abundant in malt, soybeans, vegetable oils, nuts, and green leafy vegetables. Wang Xingguo recommends that healthy people consume 12 mg of vitamin E daily, which is equivalent to 2 tablespoons of sunflower oil or 30-50 grams of nuts such as almonds, walnuts, and peanuts. If you have liver disease, you need to supplement at least 100 mg daily to meet the liver's needs.
The liver likes green food
Research has found that green, white, and light blue colors help reduce psychological stress and fear of the disease in patients with liver disease. Outdoor green tree shade and lawns, calm lake water, and elegant green environments can promote the recovery of liver disease patients. Placing a green plant on the office desk, choosing elegant wall colors when decorating, or even wearing more light green clothes can help nourish the liver. Traditional Chinese medicine says: "Green enters the liver meridian." Green food can benefit liver qi circulation and metabolism, eliminate fatigue, and soothe liver depression. Eating more dark or green foods can nourish and protect the liver, such as broccoli, spinach, and green apples.
p> Spinach and Egg PancakeBased on these nutrients, Professor Shen Yanying, Vice President of Beijing Chaoyang Hospital Affiliated to Capital Medical University, combines years of health experience to recommend five liver-protecting foods. Millet and other grains are the top choice for liver protection, as they are rich in protein, vitamin E, and B vitamins, and can protect the gastric mucosa while protecting the liver. Green apples have the effect of nourishing and detoxifying the liver and are rich in vitamins, so they can be eaten more. The calcium content of kelp is 10 times that of milk and contains various essential trace elements for the human body, so eating more is beneficial to the liver. The liver is the main detoxification organ in the human body, and foods with strong detoxification functions, such as mushrooms, can provide good protection for the liver. Milk contains high-quality protein, easily absorbable lactose and milk fat, and various vitamins, making it a natural food for nourishing the liver.
In addition, experts point out that besides nutrition, the liver also needs good sleep: the liver and gallbladder begin their metabolism at 11 PM, and entering a dream state at this time allows the liver to repair itself and minimize adverse effects. Drinking enough 1000-1500 ml of water daily can also help the liver detoxify, greatly reducing the damage of metabolic products and toxins to the liver. To make the liver strong, you must also learn to control your emotions and try to be calm, optimistic, and carefree, so that liver qi can be generated and regulated normally. Sitting still for 10-30 minutes after a meal before exercising can ensure normal liver metabolism.
Shen Yanying pointed out that to protect the liver, you must also know what it fears most.
First, the liver fears tobacco and alcohol the most. Nicotine can damage the liver, and alcohol is even a "poison" for it. The liver fears an irregular lifestyle and emotional instability. It fears viral infection, so getting vaccinated against hepatitis A and B on time can effectively protect the liver. The liver hates junk food, as excessive fried foods and caffeine increase the burden on the liver.