Fatty liver, which is seen in one in four people today, is one of the remarkable health problems in society. We can define a liver with 5-10% more fat than normal as fatty liver. There are two types of lubrication. One of these is non-alcoholic fatty liver disease (non-alcoholic fatty liver disease), which occurs as a result of liver damage due to excessive consumption of alcohol, and the other is accompanied by obesity, type 2 diabetes and hypertension. Although it does not cause many symptoms, liver enzyme elevation can be detected and ultrasonography Diagnosis can be made with the help of it.
Why does fatty liver occur?
Unbalanced nutrition, especially sedentary lifestyle, especially exaggerated consumption of evening meals and preferred snacks before sleep. , drug use, intense stress, excessive alcohol consumption and long-term practices under the title of crash diet can be counted among the causes of fatty liver.
Do crash diets make the liver fatty?
Balanced weight loss is one of the first requirements for healthy weight loss. You can prevent fatty liver by losing 5-10% of your weight, but excessive weight loss in a short time can damage the liver, kidney and heart and increase the risk of fatty liver. A weight loss of 1-1.5 kg per week can be described as ideal weight loss. The important thing is to program the appropriate nutritional pattern in nutrition and ensure its continuity. Trying to gain the weight that is planned to be lost quickly in preparation for summer with commercial products or programs that promise extreme weight loss in a short time cannot be associated with health. Stay away from short-cut solutions in your diet, as even the amount of water you do not control causes organ damage.
Fight against fatty liver!
Deliver the energy and nutrients your body needs. We know that if you do not meet the requirements, the body's working system will be disrupted and organ functions will be negatively affected. For this reason, controlling what we eat, especially water consumption, is considered an important step to prevent fatty liver.
Drink water!
strong>The first way to take good care of your liver is to consume plenty of water. Therefore, do not forget to consume 30 ml of water per kg per day.
Protein-based diets tire the liver!
High protein nutrition, which is claimed to be healthy by some professionals, will help you lose weight. can provide support. In the long term, this type of nutrition may increase the burden on the liver, causing it to become fatigued and lead to a fatty condition. At the same time, the intake of excessively fatty foods into the body along with protein intake increases the level of fatness. You can benefit from low-fat or fat-free alternatives to milk and dairy products.
Enlarge your salad plates!
Make sure you have plenty of vegetables and a maximum of 1 nut at each meal. Increase your fiber intake by giving it space and placing legumes on your meals 1-2 times a week. Excessive fruit consumption may increase the level of fatty liver. Pay attention to portion control.
Artichoke is liver-friendly!
Artichoke is a type of vegetable with a very rich nutritional content. It is known to be very effective in cleansing the liver by facilitating bile flow. At the same time, its high fiber and antioxidant levels also have an anti-fat effect. We can enrich your meals by boiling it with olive oil and adding it to your salads, and benefit from the miraculous effect of artichoke.
Move!
One of the common characteristics of individuals with fatty liver is that they are inactive. A regular weekly exercise plan significantly prevents this fat gain. All kinds of exercise and movement, such as dancing, walking, cycling, even using stairs and walking to increase your daily activities, will be very useful.
Dinner may be the only culprit of fatty liver!
When you get together with your family, your uncontrollable dinner and meal preferences may be the most important reason why you become fat. During these hours when your activity is considerably reduced, you should also reduce what you eat. Even just restricting your dinner meals will provide you with significant support in preventing fatty liver. It will.
Restrict alcohol!
Alcohol is the one that damages the liver the most and causes it to become fatty. Toxins accumulated in the body due to alcohol consumption can damage cells and cause obesity and cirrhosis. The liver cannot function as a detox organ that purifies the body, and all organ functions are negatively affected. Alcohol consumption should be limited and an exercise program should be created.
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