改善脂肪肝需要牢记的5个原则

改善脂肪肝需要牢记的5个原则

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围内慢性肝病的常见病因，预计将对许多国家的卫生保健需求产生重大影响。脂肪肝目前是一种常见疾病，但它没有很多症状，通常只有在例行健康检查时才能发现。

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.

该疾病常见于超重、肥胖、酗酒、糖尿病、脂质代谢紊乱的人群。但目前对该病的发病机制尚不清楚，因此目前尚无明确的治疗该病的特征性药物。因此，专家推荐了改变饮食和生活方式的方法。

Diet to improve fatty liver disease

可改善脂肪肝疾病的饮食

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.

如果你已经被诊断出患有脂肪肝，积极地寻求早期和适当的治疗是很重要的，否则病情会恶化，你的肝功能会恶化。

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期脂肪肝不太危险，所以早期治疗比较容易。下面是一些需要记住的指导原则:

1. Follow a low carbohydrate diet

遵循低碳水化合物饮食

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.

如果摄入过多碳水化合物会给肝脏带来压力，肝脏会将过多的碳水化合物转化为脂肪，导致脂肪在肝脏内堆积。富含碳水化合物的食物也会增加血糖，增加脂肪积累，从而引起脂肪肝。

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

因此，你需要限制淀粉类食物的使用，如土豆，粗粮，小麦，…

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.

绿色蔬菜和水果是治疗肝脏的好食物。它们帮助清理和恢复肝脏的过滤器，帮助清除血液中的许多脂肪和毒素。水果对大多数人来说是健康的，但如果你有高血糖或胰岛素抵抗，最好限制每天2份水果。添加更多的绿色蔬菜来代替你通常摄入的淀粉。

2. Eat protein with every meal

每餐吃蛋白质

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.

肝脏在身体的所有代谢过程中起着中心作用，负责合成和代谢包括蛋白质在内的重要营养物质。肝细胞会“重建”食物中的氨基酸，这样身体就可以用它来产生能量或营养来喂养身体。每餐摄入蛋白质有助于保持血糖水平稳定，有助于减肥，减少饥饿感和食欲。

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

每天每公斤体重应补充1.2-1.5克蛋白质，这将有助于治愈肝损伤，促进肝细胞再生。

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

例如:一个体重65公斤的人每天需要消耗大约80 - 100克蛋白质。

3. Eat the right fats

摄入适量的脂肪

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胆固醇含量，使其不超过一天总热量的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，可以预防或消除脂肪肝，有利于预防和治疗脂肪肝疾病。

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.

不要吃得过多，因为这会使你的消化道负荷过重，给肝脏带来巨大的压力。暴饮暴食会促进胃灼热、胃反流和腹胀。

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，罐装食品要么钠含量高，要么糖含量过高。在大鼠实验中，罐头食品可以增加血液和肝脏中的脂肪量，从而在肝脏中积累脂肪，引起脂肪肝疾病。

5. Alcoholic beverages

酒精饮料

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.

酒精会被直接吸收到血液中，导致肝脏过滤更多的酒精。其中有许多有毒物质，容易损害肝脏，引起炎症和削弱免疫系统。对于已经患有脂肪肝的患者，如果他们继续饮酒，它会破坏肝脏组织，在肝脏积聚脂肪，最终导致肝硬化，甚至肝癌。