How to prevent fatty liver? Reminder: Might as well start from these 3 aspects!

In recent years, the incidence of fatty liver in China has been increasing year by year. On average, one out of every 3-4 Chinese adults suffers from fatty liver.

　　You must know that the liver is originally the central organ of lipid metabolism in the body. Normal human liver tissue contains a small amount of fat, including triglycerides, phospholipids, glycolipids, and cholesterol , etc. The total weight of these substances is about the liver's 3-5% or so.

　　If there is too much fat accumulation in the liver, or if the liver cells have steatosis of more than 50% , it belongs to fatty liver disease.

　　Judging from the current clinical data, the pathogenesis of fatty liver is related to a variety of factors, in addition to the well-known obesity. Long-term alcohol abuse, malnutrition caused by long-term excessive dieting and vegetarianism, long-term sedentary, etc. are all reasons for accelerating the development of fatty liver.

　　In addition , some drugs, diabetes , etc., may also affect the pathogenesis of fatty liver. So the question is, what should we do to prevent fatty liver?

1. Weight control

　　A large number of research surveys have directly pointed out that fatty liver and obesity are closely related, and the degree of fat accumulation in the liver is proportional to body weight .

　　After the weight of obese people is controlled, the fat infiltration in the liver will also improve . However, this does not mean that everyone needs to lose weight quickly . Losing 1-2 pounds a week and losing 5% of body weight within a year is even a normal weight loss rate;

2. Eat a balanced diet

　　Many people mistakenly believe that excessive dieting, vegetarianism and other methods can play a role in losing weight and promote the recovery of fatty liver. As everyone knows, this approach not only has no benefit to fatty liver disease, but may aggravate the development of the disease.

　　The reason for this is that excessive dieting will lead to rapid weight loss , causing a large amount of fat breakdown in a short period of time , which will consume glutathione in the liver, resulting in a large increase in malondialdehyde and lipid peroxides in the liver. This in turn damages healthy liver cells.

　　At the same time, vegetarianism and excessive dieting will lead to malnutrition , the liver cannot synthesize apolipoprotein normally , and triglycerides continue to accumulate in the liver, which can also lead to fatty liver. Therefore, for fatty liver patients, what really needs to be done is to reasonably arrange three meals on the basis of controlling calories, and evenly mix protein, vegetables and whole grains;

　　3. Exercise can not be less

　　It is scientifically recommended that patients with fatty liver can do more than 30 minutes of aerobic exercise every day, at least 4-5 times a week. In the process of exercising, ensure that the maximum heart rate can reach about 170 . In this case, it can increase the speed of the body's metabolism, and also have the effect of losing weight .

　　However, after all, everyone's age and physical quality are different, so many aspects need to be considered in the choice of exercise. If the cardiopulmonary function is poor, you should choose some soothing sports.

　　Finally, I would like to remind everyone that mild-to-moderate fatty liver is actually a reversible disease. Patients do not even need medication or liver-protecting drug treatment, as long as they do well in life intervention.

　　Therefore, everyone should focus on adjustment from two aspects such as diet and exercise. In addition, patients should also actively quit drinking and maintain regular sleep, so as to promote the recovery of fatty liver as soon as possible.