改善脂肪肝需要牢記的5個原則

改善脂肪肝需要牢記的5個原則

Fatty liver is currently a common cause of chronic liver disease worldwide and is predicted to have a major impact on the health care requirements of many countries. Fatty liver is currently a common disease, but it does not have many symptoms, usually only detected when you have a routine health check.

脂肪肝是目前世界范圍內(nèi)慢性肝病的常見病因，預(yù)計將對許多國家的衛(wèi)生保健需求產(chǎn)生重大影響。脂肪肝目前是一種常見疾病，但它沒有很多癥狀，通常只有在例行健康檢查時才能發(fā)現(xiàn)。

The disease is common in people who are overweight, obese, drink a lot of alcohol, diabetics, lipid metabolism disorders. However, the clarification of the mechanism of the disease is still unclear, so there is no specific drug for this disease recognized. Therefore, the method of changing the diet and living activities is recommended by experts.

該疾病常見于超重、肥胖、酗酒、糖尿病、脂質(zhì)代謝紊亂的人群。但目前對該病的發(fā)病機(jī)制尚不清楚，因此目前尚無明確的治療該病的特征性藥物。因此，專家推薦了改變飲食和生活方式的方法。

Diet to improve fatty liver disease

可改善脂肪肝疾病的飲食

If you have been diagnosed with fatty liver disease, it is important that you proactively aim for early and appropriate treatment, otherwise the condition will progress and your liver function will deteriorate.

如果你已經(jīng)被診斷出患有脂肪肝，積極地尋求早期和適當(dāng)?shù)闹委熓呛苤匾?，否則病情會惡化，你的肝功能會惡化。

Stage 1 and stage 2 fatty liver is not too dangerous, so it will be easier to treat it early. Here are a few guidelines to keep in mind:

1期和2期脂肪肝不太危險，所以早期治療比較容易。下面是一些需要記住的指導(dǎo)原則:

1. Follow a low carbohydrate diet

遵循低碳水化合物飲食

If excessive carbohydrate intake puts pressure on the liver, the liver converts excess carbohydrates into fat, causing fat accumulation in the liver. Foods rich in carbohydrates also increase blood sugar, increase fat accumulation, thereby causing fatty liver.

如果攝入過多碳水化合物會給肝臟帶來壓力，肝臟會將過多的碳水化合物轉(zhuǎn)化為脂肪，導(dǎo)致脂肪在肝臟內(nèi)堆積。富含碳水化合物的食物也會增加血糖，增加脂肪積累，從而引起脂肪肝。

Therefore, you need to limit the use of starchy food groups such as potatoes, coarse grains, wheat, ...

因此，你需要限制淀粉類食物的使用，如土豆，粗糧，小麥，…

Green vegetables and fruits are good liver healing foods. They help cleanse and restore the liver's filter, helping to remove many fats and toxins from the blood. Fruit is healthy for most people, but if you have high blood sugar or insulin resistance, it's best to limit the fruit to 2 servings per day. Add more green vegetables to replace the starches you normally consume.

綠色蔬菜和水果是治療肝臟的好食物。它們幫助清理和恢復(fù)肝臟的過濾器，幫助清除血液中的許多脂肪和毒素。水果對大多數(shù)人來說是健康的，但如果你有高血糖或胰島素抵抗，最好限制每天2份水果。添加更多的綠色蔬菜來代替你通常攝入的淀粉。

2. Eat protein with every meal

每餐吃蛋白質(zhì)

The liver plays a central role in all metabolic processes of the body, responsible for the synthesis and metabolism of important nutrients including protein. Liver cells will "rebuild" the amino acids found in food so that the body can use it to produce the energy or nutrients it needs to feed the body. Consuming protein at every meal helps keep blood sugar levels stable, helps with weight loss, and reduces hunger and cravings.

肝臟在身體的所有代謝過程中起著中心作用，負(fù)責(zé)合成和代謝包括蛋白質(zhì)在內(nèi)的重要營養(yǎng)物質(zhì)。肝細(xì)胞會“重建”食物中的氨基酸，這樣身體就可以用它來產(chǎn)生能量或營養(yǎng)來喂養(yǎng)身體。每餐攝入蛋白質(zhì)有助于保持血糖水平穩(wěn)定，有助于減肥，減少饑餓感和食欲。

Should supplement from 1.2-1.5g protein per kg of body weight per day, this will help heal liver damage, regenerate liver cells.

每天每公斤體重應(yīng)補(bǔ)充1.2-1.5克蛋白質(zhì)，這將有助于治愈肝損傷，促進(jìn)肝細(xì)胞再生。

Example: A person weighing 65 kg needs to consume about 80 - 100g of protein per day.

例如:一個體重65公斤的人每天需要消耗大約80 - 100克蛋白質(zhì)。

3. Eat the right fats

攝入適量的脂肪

Control the amount of fat and cholesterol in daily meals so that the amount does not exceed 25% of the total calories in the day.

控制膳食中的脂肪和膽固醇含量，使其不超過一天總熱量的25%。

The sterols and essential fatty acids found in vegetable oils have good lipid-lowering effects, can prevent or eliminate fatty liver condition and is beneficial for the prevention and treatment of fatty liver disease.

植物油中含有的甾醇和必需脂肪酸具有良好的降脂作用，可以預(yù)防或消除脂肪肝，有利于預(yù)防和治療脂肪肝疾病。

4. Avoid large meal sizes

避免大份量的食物

Don't overeat, as this overloads your digestive tract and puts great strain on the liver. Overeating promotes heartburn, reflux and bloating.

不要吃得過多，因為這會使你的消化道負(fù)荷過重，給肝臟帶來巨大的壓力。暴飲暴食會促進(jìn)胃灼熱、胃反流和腹脹。

However, canned foods are either high in sodium or too high in sugar. In experiments on rats, canned foods can increase the amount of fat in the blood and liver, thereby accumulating fat in the liver and causing fatty liver disease.

然而，罐裝食品要么鈉含量高，要么糖含量過高。在大鼠實(shí)驗中，罐頭食品可以增加血液和肝臟中的脂肪量，從而在肝臟中積累脂肪，引起脂肪肝疾病。

5. Alcoholic beverages

酒精飲料

Alcohol will be absorbed directly into the bloodstream, causing your liver to filter more. In it, there are many toxic substances that easily damage the liver, cause inflammation and weaken the immune system. For patients who already have fatty liver, if they continue to drink alcohol, it can destroy the liver tissue, accumulate fat in the liver, eventually leading to cirrhosis, even liver cancer.

酒精會被直接吸收到血液中，導(dǎo)致肝臟過濾更多的酒精。其中有許多有毒物質(zhì)，容易損害肝臟，引起炎癥和削弱免疫系統(tǒng)。對于已經(jīng)患有脂肪肝的患者，如果他們繼續(xù)飲酒，它會破壞肝臟組織，在肝臟積聚脂肪，最終導(dǎo)致肝硬化，甚至肝癌。