1, Daily health care of the liver
Maintain a normal weight
The fat in the liver will decrease with the body fat. It is recommended to insist on moderate-intensity aerobic exercise, five times a week, each time for about 30 minutes. You also need to eat a balanced diet according to your actual situation.
(2) Abstinence from alcohol
Abstinence from alcohol is the most effective measure to protect the liver at present. It is found that for patients with alcoholic fatty liver, the fat in the liver can be obviously improved after abstinence for about 10 days.
(3) Don't take medicine indiscriminately.
Take the medicine according to the doctor's advice and avoid combined medication. For example, many cold medicines, including Chinese patent medicines, contain acetaminophen. If you take more than two cold medicines at the same time, the total amount of acetaminophen will exceed the standard unconsciously.
(4) Pay attention to sleep time
Liver and gallbladder begin to metabolize at night 1 1. Sleeping at this time can make the liver repair itself and minimize the adverse effects. Sit still 10~30 minutes after meals, and then exercise, which can ensure normal liver metabolism. Staying up late, playing games for a long time and playing mahjong continuously are all bad habits that hurt the liver in daily life. To recuperate the liver, you must work and rest on time, go to bed early and get up early.
(5) Peace of mind
In order to make the liver healthy, we should learn to keep a good mood, try to be calm, optimistic and cheerful, and make the liver qi grow normally and smoothly.
2. What foods are good for the liver?
1, eat more fruits and vegetables.
The protective effect of vegetables and fruits on the liver is produced by the interaction between vitamins, minerals and fibers. Green leafy vegetables, carrots, potatoes and citrus fruits have the strongest preventive effect. Eating five or more kinds of fruits and vegetables every day, including drinking a glass of juice in the morning, eating a piece of fruit in the morning and afternoon, and eating more than two servings of vegetables for dinner, can reduce your risk of liver cancer by 20%. In addition to the above foods, grapes, hawthorn, apples, kiwis and pears are also very beneficial to the liver.
2. protein repaired the liver.
Eggs, tofu, milk, fish, chicken, sesame seeds, pine nuts and other "high protein, low calorie" foods are the favorite of the liver. Protein, which is rich in these foods, can repair liver cells and promote their regeneration. Normal people should consume more than 90 grams of high-quality protein every day. For people with impaired and weakened liver function, eating more high-protein foods is more conducive to the recovery of liver health.
3, eat more three bamboo shoots to protect the liver
Three bamboo shoots are bamboo shoots, lettuce and asparagus. Eating bamboo shoots can play a laxative role. E. coli in intestinal tract can synthesize bamboo shoot cellulose into vitamins needed by human body for one year, and can also synthesize compound waste that cannot be absorbed with bile acid, a cholesterol metabolite in intestinal tract, and excrete it. Lettuce leaves are rich in calcium, carotene and vitamin C. Lettuce can promote the secretion of gastric juice, digestive enzymes and bile, and help hepatitis B and C virus carriers and patients with chronic liver disease to increase their appetite. Asparagus contains; Nucleic acid, folic acid, glutathione, choline, arginine, mannan and peptidase rutin can effectively inhibit the growth of cancer cells.
4. Supplementing sugar can protect the liver
Few people know that sugar is an important substance to protect the liver. Each gram of glucose can provide about 70% of the energy needed by the human body, and sugar can also be synthesized into a substance called hepatic glycogen, which is stored in the liver to prevent the toxins ingested in the body from damaging liver cells. Except for diabetics, ordinary people can protect their livers by taking a proper amount of sugar every day. Per kilogram of body weight 1 gram of sugar, adults weighing 60 kilograms should consume no more than 60 grams of sugar every day. Generally speaking, the main sources of sugar are rice, pasta, sugar, honey, juice, fruit and so on.
5, vitamin A supplementation to prevent liver cancer
The liver is the body's "warehouse" for storing vitamins. When the liver is damaged, the ability to store vitamins will also decrease. Studies have 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. People can get enough vitamin A by eating a carrot, 65g chicken liver, 200g canned tuna or a glass of milk every day. In addition, tomatoes, carrots, spinach, animal liver, cod liver oil and dairy products also contain a lot of vitamin A.
6. supplement vitamin B.
B vitamins can accelerate the metabolism of substances and convert them into energy, which can not only "refuel" the liver, but also repair the liver function and prevent fatty degeneration of the liver, thus playing a role in preventing fatty liver. People who love drinking especially need vitamin B supplementation, because studies show that vitamin B can enhance the tolerance of the liver to alcohol, thus playing a role in protecting the liver. Because B vitamins can be dissolved in water and stay in the body for only a few hours, it is best to supplement them every day. Pork, soybeans, rice, mushrooms and other foods are rich in B vitamins. In addition to taking B vitamins from these foods, we can also choose some supplements appropriately.
7. Vitamin E protects the liver
Vitamin E can prevent liver tissue from aging. Malt, soybean, vegetable oil, nuts and green leafy vegetables are all rich in vitamin E. Healthy people can consume 12mg of vitamin E every day, which is equivalent to 2 spoonfuls of sunflower oil and 30-50g of nuts such as almonds, walnuts and peanuts. If you have liver disease, you need to supplement at least 100 mg every day to meet the needs of the liver.