Dietary methods for preventing fatty liver.

Introduction: In recent years, every company health check-up has revealed a large number of new fatty liver patients, and the condition is becoming increasingly younger. Several people in their 20s have already developed severe fatty liver, and the proportion of men aged 30 to 40 with fatty liver has reached one-third. In an organization of fewer than 500 people like ours, such a situation cannot but draw the high attention of leaders at all levels. After various meetings and discussions, the blame was placed squarely on the company cafeteria. But should the cafeteria really be held responsible for your fatty liver?

Sautéed Sliced Chinese Yam

First, since everyone eats in the same cafeteria, why is it you who gets fatty liver and not others. You say the cafeteria food is greasy, yet your favorite dishes to order are braised pork ribs, and you absolutely refuse to touch the bland green leafy vegetables. Fried dough sticks, savory fried cakes, red bean buns, and fried rice are your top choices for主食 (staple food). Steamed rice and steamed buns are also acceptable, but you'd rather leave the sweet potatoes, cornbread, red rice with pumpkin soup for reminiscing about the hard times.

Second, the vast majority of people only eat one meal at the company cafeteria at noon. Dinner is mostly eaten at home or outside, and some colleagues often use the banner of dieting to skip lunch, buying biscuits, instant noodles, and sausages from a small supermarket to fill up. Furthermore, even if you eat a bit more at noon, you have the entire afternoon to burn it off, unlike a rich dinner which is more likely to cause weight gain. For most people, the main event of the day is dinner.

Sausage with Onion and Mushrooms

Third, most overweight people with fatty liver share some common habits. For example, they like to mix sauces with their rice, don't pick lean from fat, refuse chicken skin, fish skin, or fatty meat, must have a "dish to go with rice" at every meal (i.e., heavily seasoned dishes), eat quickly, prefer spoons over chopsticks, and have a monotonous diet—either a bowl of noodles is a meal, or a serving of pork ribs is a meal. These habits lead them to consume more energy, but they have significant deficiencies in many micronutrients. Moreover, most do not have a regular exercise habit and fail to meet the standards in physical fitness tests.

Finally, fatty liver is not only related to food; the deeper cause is liver damage caused by lifestyle, such as alcohol consumption, smoking, and staying up late. When the liver is damaged, its fat metabolism becomes problematic, leading to the body's impaired ability to utilize fat, causing a large amount of fat to accumulate in liver cells and form fatty liver. Once metabolism is impaired, the so-called "you gain weight just by drinking water" becomes a reality. Whatever you eat is easily stored as fat, and it particularly likes to accumulate around the abdomen.

Braised Cabbage with Tofu

Of course, it has to be admitted that the cafeteria also has its own problems. To cater to so many people's preferences and tastes, and with large-scale cooking, it has already improved significantly compared to the past. Breakfast and dinner now offer congee with mixed grains, and the staple foods at noon include cornbread, purple rice buns, and sometimes sweet potatoes and purple potatoes. Every meal has both meat and vegetable dishes. It's just that some dishes are indeed too oily; after all, it caters to the majority who prefer tasty dishes, and if it's too bland, someone will complain that they are embezzling the food budget.

Pig's Liver with Celery

Mastering the following principles might help you eat healthier in the cafeteria:

1. For dishes that are too greasy or salty, you can get a bowl of hot soup to rinse them before eating;

2. Include a leafy green vegetable in every meal to supplement vitamins and dietary fiber;

3. Whole grains and miscellaneous grains are the top choice for staple foods; if not available, steamed rice and steamed buns are better than fried rice and fried cakes;

4. Try to eat less deep-fried dishes, such as Sauteed Potato, Eggplant and Green Pepper, Dry-fried Green Beans, or Oil-drenched Eggplant;

5. Try to have a variety of foods, with a mix of meat and vegetables, and mushrooms and scallions are even better. Having just a bowl of shaved noodles as a meal is nutritionally very poor.

6. Don't be greedy; put down your chopsticks when you are full.胖子 (Overweight people) are made bite by bite.

Cherish it, everyone. With the new leadership team taking over, various benefits have been successively canceled. The cafeteria might just be the next one on the chopping block. Let's see what you'll complain about then?

Lotus Seed, Chinese Yam, and Coix Seed Porridge