PT Health Life – All sugar and processed snacks are not good for the liver – an organ that plays an important role in metabolism and fat burning. Fat buildup makes the liver fatty and can lead to weight gain and health problems.
Eating a lot of sugar and flour increases the risk of fatty liver because the liver has to turn excess carbs into fat for storage.
When eating too many carbs (sugar and flour), the liver continuously produces fat and often cannot process it fast enough. Therefore, fat will get stuck inside the liver. When more than 5% of the liver is invaded by fat, it will begin to have difficulty metabolizing fat and filtering out toxins that cause obesity.
Having fatty liver causes the liver to function more slowly and is dangerous for overall health. Eating healthy foods is a way to burn fat and detoxify the liver.
1. How to detoxify the liver
Think of the liver as a fat factory, depending on what you eat, it can turn fat production on or off. Sugar, processed carbs, and alcohol are the main ingredients that promote fat production. Simply staying away for a few weeks will prevent the constant release of new fat, giving the liver time to clear out existing fat blockages.
Sugar substitutes and carbs are also important. A moderate amount of protein at each intake provides the liver with the raw materials it needs to function optimally. Include plenty of liver-healthy foods, such as some low-sugar fruit and lots of vegetables, which contain many compounds that help heal and protect the liver .
Research shows that natural fat sources are good for fatty liver. After 10 days of eating this way, liver function test results changed.
2. Foods that detoxify the liver help lose weight
Adding the following liver detoxifying superfoods to your diet helps improve liver health:
2.1 Coconut oil
Like all natural fats, coconut oil helps reduce sugar cravings. Plus, preliminary studies show that coconut oil supports liver detoxification even in people who don’t switch to a healthier diet.
This delicious superfood is known to have health benefits including amino acids and nutrients that support the formation of healthy cholesterol levels in the body. Coconut oil also has good effects on the liver, coconut oil is rich in natural medium-chain triglycerides (MCT) – fatty acids that are easily absorbed into the blood, thus providing nutrition to cells and are less likely to stored as fat.
Compared to supplements or over-the-counter “detox” products, coconut is safer for cleansing the liver because MCTs are not stored as fat and are used for immediate energy.
Coconut is also known to reduce toxins accumulated in the blood. In 2013, a study published in the 2013 Journal of Basic and Clinical Physiology and Pharmacology found that virgin coconut oil can actually protect the liver from antibiotics.
Aim for one tablespoon (15g) to two tablespoons (30g) per day.
2.2 Leafy green vegetables
Broccoli (broccoli), kale, collard greens and spinach are all high in vitamins, minerals and fiber but low in calories, helping to increase levels of glutathione, an antioxidant that detoxifies the liver and fights cancer. inflammation. This group of vegetables may benefit overall health, including liver health. Like the other vegetables on this list, leafy greens are packed with antioxidants that help protect the body against dangerous free radicals.
In addition to reducing the effects of free radicals in the body, some green leafy vegetables, such as spinach, appear to offer more specific benefits to the liver. A recent study found that consuming raw spinach reduces the risk of fatty liver disease and that people who eat more spinach have a lower risk of the disease. Although cooked spinach still provides many essential nutrients like fiber, in this study, cooked spinach had no significant impact on reducing the risk of fatty liver.
Aim for two cups (160g) of vegetables per day.
2.3 Garlic
Garlic helps the liver produce bile to break down fats, thereby making it easier for the body to burn carbs for energy. Garlic contains allicin, a sulfur compound that the liver needs to detoxify.
The allicin compound will be formed during the process of chewing or crushing garlic. This is a substance that has the ability to kill harmful bacteria, helping to purify and protect the liver and other organs in the digestive system. Besides, garlic will also activate the necessary enzymes to break down and eliminate toxins from the body.
The best way to detoxify the liver with garlic is to eat fresh garlic. However, if you find it too difficult to eat, you can also prepare garlic with other ingredients in daily dishes. Note that minced garlic should be used immediately. The longer you leave it, the easier it is to lose the beneficial ingredients in garlic.
You should eat 1-2 cloves (3-6g) per day for health benefits. To avoid garlic breath, you can add fresh parsley, mint or apple to the menu.
2.4 Coffee
Many studies show a link between coffee consumption and a healthier liver due to coffee’s powerful antioxidants. Coffee is one of the best beverages one can drink to promote liver health.
Studies have shown that drinking coffee protects the liver from disease, even in people who already have health concerns related to this organ. Studies in a 2016 research review showed that drinking coffee reduces the risk of cirrhosis or permanent liver damage in people with chronic liver disease.
According to a 2016 research review, drinking coffee may also help reduce the risk of developing a common type of liver cancer. It also has positive effects on liver disease and inflammation.
Researchers found that it was even associated with a lower risk of death in people with chronic liver disease. The greatest benefits were seen in people who drank at least 3 cups of coffee per day.
A 2016 review found that these benefits appear to stem from its ability to prevent fat and collagen buildup. Coffee also increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are naturally produced in the body and can damage cells.
Aim for one to two cups per day.
2.5 Turmeric
This spice is rich in the antioxidant curcumin, which is great for the liver; studies show it can even improve fat burning in people with hereditary liver problems. The curcumin component found in turmeric has the ability to support liver detoxification, help stimulate the body to metabolize fat, and help reduce the amount of fat accumulated in the liver. It also plays a role in helping to reduce the progression of liver damage in cases of non-alcoholic fatty liver disease, hepatitis C…
Aim for one to two teaspoons per day.
3. Refer to the liver detox menu
Breakfast:
Option 1: Two eggs mixed with vegetables, 1/2 avocado with lemon juice and salt, 1/2 cup berries.
Option 2, liver detox smoothie: Place in blender 1/2 cup frozen raspberries, a scoop of plant-based protein powder, a handful of pumpkin seeds, a handful of spinach, a cup of plain coconut milk sugar, a little turmeric powder and ice to taste.
Lunch and dinner:
Option 1, cauliflower soup: Makes two to three servings. In four cups of vegetable broth, simmer one diced onion, two diced celery stalks, two diced carrots, a portion of diced cauliflower. Cool slowly and puree (in batches in a blender or use an immersion blender). Season to taste. Each serving has 114g shredded chicken breast and a spoonful of pumpkin seeds and coconut milk.
Option 2, salad: 114 – to 170g lean protein; two cups mixed greens; one to two cups of non-starchy salad greens (including cruciferous and sulfur-rich vegetables); 1/4 cup nuts or seeds; optional olives or butter with olive oil, herbs and spices.
Option 3: 170g grilled salmon with salt, pepper and mustard; Unlimited steamed broccoli, margarine and lemon.
Option 4: 114g – 170g seasoned lean steak, stir-fried kale with coconut oil, 1/2 roasted sweet potato or 1/2 cup roasted radishes.
