In modern society, due to people's inappropriate lifestyles and lack of exercise, the incidence of fatty liver is growing rapidly, becoming a new potential health threat. Although managing diet and persisting in exercise are the only way to control fatty liver, it is easy to know and difficult to do, and many people find it difficult to persist for a long time. In fact, there are some minor problems in daily life that are not very eye-catching, which also play an important role in the occurrence and control of fatty liver.
Big bowl of meal
There is a famous "ice cream illusion experiment" abroad, which randomly divides people who eat ice cream on their own buffet into two groups. It turns out that those who get big cups and big spoons have to get more people who get small tableware. 57% ice cream. Similarly, those who eat with a big bowl will always serve more rice involuntarily. In fact, in addition to the fact that it is mainly determined by the brain's feeding center and the stomach's capacity, it is also related to the size of the tableware. That is, using small tableware to eat, such as small rice spoons and small tablespoons, is conducive to weight loss. and control fatty liver. Many people do not know how much they can eat or how much they need to eat when serving the meal, but only rely on their feelings or habits. They need to finish all the meals that they accidentally serve, especially when promoting the "Clean Plate Action". In addition, today's food packaging is getting bigger and bigger, and the more you buy, the cheaper you are. Foreign experiments have shown that every time you pour cereal from a large package into a cup, it is 20% more than those with normal specifications. Therefore, people with "fat control" must also choose foods with normal packaging specifications.
Drinking soup after meal
Many areas in my country have the habit of drinking soup after meals, and some people are used to drinking soup while eating. This method will dilute the concentration of gastric acid and reduce digestive function, causing undigested food to accumulate in the body for too long, causing discomfort such as abdominal distension and intestinal rumbling. People in the southern region are accustomed to serving a small bowl of soup before meals to warm the stomach, while reducing a certain amount of stomach capacity, making it easy to achieve a fullness effect. In comparison, the latter is more in line with the principles of health preservation and can avoid eating too much or being too anxious. Friends who want to control fatty liver can learn from it.
Too much meat and fish
Clinical research has confirmed that changing the color, fragrance, taste and shape of food can continuously stimulate and stimulate taste buds, bringing people more euphoria and eating needs, leading to excessive diet and energy accumulation turning into fat Stored in the body. Therefore, it is recommended that you cook fewer dishes when making lunch and dinner, especially "hard dishes" rich in fat - meat and their products; choose less buffets with limited prices and unlimited amounts when dining outside to avoid excessive greed and The types are confusing. In addition, add less oil to the cooking, otherwise even stir-fried vegetarian dishes will easily cause fat accumulation. For example, eggplant, mushrooms, green vegetables, etc., it is easy to absorb a large amount of oil and fat, and it is not easy for people to notice when eating. It is recommended that when cooking, you can add a small amount of vegetable oil and condiments to serve the vegetables after boiling them; try to add as little meat as possible and choose lean meat as possible.
Like to eat snacks
Snacks contain more sugar or fat, which are high-calorie foods. People with obesity or fatty liver should try not to store snacks at home. When buying other foods, try to choose authentic ingredients. Research has found that eating high-fat and high-sugar snack combinations, such as donuts, butter, cookies, cream cake, , etc., stimulating the reward circuit of the brain's feeding center is much stronger than eating a single variety of food, especially not good for fat. Liver control. If you develop the habit of eating snacks for a long time, it may also destroy the normal intestinal bacterial ecology and make the brain slow to respond. For those with poor self-control, it is recommended to put all snacks in the refrigerator in the kitchen. This way, when you take snacks, you need to go to the kitchen first, then open the refrigerator, and take some time to keep them at hand and pick them up at will. Compared with snacks, there is a process of psychological feelings, hesitation, and thinking reminder, which can help cultivate good beliefs in weight loss.
Ignore food additives
Fast food often contains high concentrations of oil, fructose syrup , MSG, hydrogenated oil , refined salts and various additives. Long-term excessive consumption will lead to the central area of the brain's emotions and rewards - striatum The body's mobility is reduced.Marinated foods such as meat floss, pickles, salted fish, bacon, etc. contain too much salt, which can induce the release of dopamine , making people feel happy and often can't stop eating it. White bread , steamed buns and other foods that look very "vegetarian" may not be good, because they are not hungry and have a light taste. Many people like to add fillings or condiments when eating. In addition, rural areas are well-known for pickling salted fish, salted radish, bacon, and salted beans. Such foods often contain too much nitrite and a lot of salt. It is worth noting that for breakfast such as egg-filled cake , hand-grabbed cake , etc., you will be wrapped in ham, chicken fillet, sauce, etc. into the crust and rolled it up. Although the taste is good, it is rich in oil. The burger is covered with fried meat. The ingredients are high-calorie additives such as salad dressing and tomato sauce. It is better to eat less.
Not pay attention to the time of eating fruits
The traditional way for people to eat fruits is to eat for the sake of libido after meals. In fact, this is not conducive to controlling fatty liver. First of all, many nutrients in the fruit are water-soluble, such as vitamin C and plant-based fiber pectin that can lower cholesterol , which can be directly absorbed. Secondly, if a person is already full after a meal, he will consume additional fruits. Even low-sugar and low-calorie fruits will not be able to grasp the total intake, which can easily lead to excessive energy. Again, when eating fruit before meals, the fruit stays in the stomach for a shorter time, which can reduce its oxidation level and less nutrients are destroyed. Moreover, eating fruit before or after meals is more conducive to reducing the intake of staple foods. Therefore, do not eat fruit immediately after a meal, otherwise excessive calories will easily cause excessive weight and obesity, which is even more harmful to people who already have fatty liver.
These life details have subtly influenced the control of fatty liver. We don’t need to spend too much energy or money. As long as we can understand and pay a little attention, it can have a positive positive impact on health. In time, we will inevitably be able to make a big difference with "small" and provide more useful bargaining chips for saying goodbye to fatty liver as soon as possible.
Reprinted from: Popular Health Magazine
Text: Chief physician of the Department of Liver Diseases, Guilin Third People's Hospital, Guangxi Cheng Shuquan
Source: Health News
