Nowadays, more and more human bodies have been tested for "fatty liver", and about 1 in 3 adults in China is fatty liver.
And according to the data,The probability of fatty liver patients complicated by liver cirrhosis and liver cancer is 150 times that of normal people!
This makes many friends with fatty liver can't help but be anxious: how can we get rid of "fat" and stay away from the threat of liver cancer?
Don't be afraid! A new study recently found that:There is a food that can really reduce fatty liver after eating!
Latest Research:This starch,
Eating it can reduce fatty liver!
That is:Resistant starch!
In September, an article was published in the journal Cell Metabolism, and the study showed:Eating foods rich in "resistant starch" (such as potatoes, sweet potatoes, corn, etc.) can reduce fatty liverand reduce triglyceride levels associated with liver damage and inflammation, as well as liver enzymes.
The study recruited 200 patients with fatty liver disease and divided into two groups, one group ate resistant starch from corn; The other group ate the control starch with equal energy.
After four months, patients with fatty liver who ate resistant starch compared to another group of patients:
1. Fatty liver and weight loss
Studies have found that fatty liver patients who eat resistant starch,The triglyceride content in the liver decreased, and the body weight and BMI value also decreased significantly.
2. Liver damage has been improved
Liver enzymes associated with liver injury were significantly improved: Alanine aminotransferase (ALT), aspartate aminotransferase (AST) and -glutamyl transpeptidase (GGT) were significantly reduced.
3. The indicators of dyslipidemia were alleviated
Indicators such as total cholesterol, triglycerides, LDL, and HDL improvedDyslipidemia resolves
So how to eat the "resistant starch" in the study to play its role in reducing fatty liver? Follow Xiaowei to look down.
Eat these foods
Give the liver "de-oiling".
Generally speaking, resistant starch is mainly found in our common coarse grains and beans.
For example, these foods:Brown rice, oats, potatoes, sweet potatoes, yams, chickpeas, lentils, etc. ps.If you choose corn, it is recommended to choose yellow sweet corn, not waxy corn, waxy corn has a low resistant starch content and a higher glycemic index.
In addition,There are no ripe bananas(with a little green), it also contains high resistant starch, but it will taste a little astringent, so it is generally not recommended.
But if you just eat casually, you can't eat much "resistant starch", so Xiaowei will teach you some tips to make yourself "eat more" resistant starch:
When cooking, put a little less water
The more water you put in it, the more likely it is for the food to become slimy and softThe less resistant starch there isNot only that, but it is also easy to cause blood sugar to rise.
For example, compared with the sticky cooked multigrain porridge, the steamed multigrain rice has a much higher resistant starch content; When making potatoes, you can also use steamed potatoes instead of boiled potatoes.
In addition,Whole grains such as beans, oats, and yams should not be ground into flour for convenience, you can steam it with rice, or steam it directly to eat, so that you will eat more resistant starch.
Keep it in the refrigerator in advance
Lowering the temperature of starchy foods after they have been cooked will increase the content of resistant starch.
Rice, potatoes, or sweet potatoes can be cooked a day in advanceAfter sealingPut it in the fresh-keeping compartment of the refrigerator(Note that it is fresh-kept and refrigerated, not frozen).
When it's time to eat, take it out and use it in the microwaveHeat until lukewarm(30-40).
ps.This is mainly for starchy foods with low water content, and those with too high water content, such as porridge, are not easy to produce resistant starch after the temperature is lowered.
ButNot everyone is suitable for eating resistant starch like thisAfter all, the more "strong" coarse grains, as well as colder foods, are a greater burden for friends with bad stomachs.
RecommendationsPeople with fatty liver with a bad stomach should take care of their stomach first, and the following practices can also help you reduce fatty liver. (Friends who can eat resistant starch can also do it, and the "reversal" effect of fatty liver is faster and better!) ）
Do 2 things well every day
Reduce the burden of liver fat
In terms of diet, pay attention to 1 more and 1 less
One more: Eat more high-quality protein foods
High-quality protein has the effect of protecting liver cells, which can promote the recovery and regeneration of liver cells that have been damaged. Eggs, milk, fish, lean meats are all foods rich in high-quality protein.
One less: Eat less high-fat and high-sugar foods
Eat foods high in oil and sugarToo much sugar and fat will accumulate in the liver and be difficult to excrete, aggravating the fatty liver condition.
For example, fried foods, refined desserts and pastries and other foods are high in oil and sugar.
In terms of exercise, walk briskly for 25 minutes every day
A brisk 25-minute walk can also be arranged every day, increase metabolic rate, speed up fat burning, and return the liver to a healthy state.
For example, it takes 10 minutes to walk to the company at work, get off the bus one stop early after work, and spend 15-20 minutes walking home, and the time is easily up to standard.
Finally,For those with fatty liver, we must pay attention to the liver color ultrasound physical examination once a yearBecause the liver is an organ without "pain", when symptoms appear, it is often the advanced stage of the disease, which requires regular examination and attention.
Do you have fatty liver? What efforts have been made to reduce fatty liver? Leave a message in the comment area and share it with everyone!
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