So many people have fatty liver? It is not terrible, it can be reversed.

At present, fatty liver patients worldwide ordinary adults was 20-30%, while in obese patients, the proportion is as high as 60% ~ 90%.

With the development of economy and the change of life style, China's rapid increase in the number of fatty liver disease, but also showing a trend of younger age, now, <strong> the coastal area has reached 15% the prevalence rate of fatty liver</strong><strong> , fatty liver is not only the forty or fifty year old man's patent, a lot of 90 are beginning to have fatty liver.</strong>

Unit physical examination, <strong> just graduated a few years out of college, work a few years after it was detected in fatty liver</strong> .

Fatty liver is very special, - not too much feeling, until the subsequent changes can be realized. So, once found fatty liver, must promptly adjust their diet.

This article will teach you how to perfect the reversal of fatty liver:

What is the fatty liver?

The cause of nonalcoholic fatty liver disease?

How to eat fatty liver reversing?

The reversal of fatty liver how to exercise?

Supplement of fatty liver

What is the fatty liver

As the name implies, fatty liver, fatty liver is too much, there are two major types of fatty liver:

Non alcoholic fatty liver

- alcoholic fatty liver

When the fat content in the liver reaches or exceeds 10%, known as fatty liver disease, but the cause of fat accumulation in different.

The etiology of alcoholic fatty liver obviously, excessive alcohol can cause the accumulation of fat in the liver, the American Liver Foundation suggests that men cannot be more than 14 times weekly drinking, women can not be more than 7 times, once more than words, it may cause the accumulation of fat in the liver, alcoholic fatty liver treatment is also very simple, <strong> the research confirmed that the alcohol + with reasonable diet can reverse alcoholic fatty liver</strong> .

Many people will ask, why I do not drink will have fatty liver? In fact, Most of the fatty liver are non alcoholic fatty liver , early finding, change their diet, can be reversed.

Nonalcoholic fatty liver disease causes

If your liver is only a little problem, is completely unaware of the, May be 90% of the damage, you can feel it This is why, many people have fatty liver also indifferent look, the continue to eat the drink.

Then, he may feel some harmless problems, for example, <strong> abdominal distension, pain in the right shoulder, white yellow, skin, and itching</strong> , and so on, these problems will not too much attention, but once again become serious, really cannot be saved.

But there are a lot of people, usually do not drink, will actually have fatty liver, why?Because of some drugs, for example Tylenol, Lipitor That may have great harm to the liver.

<strong> A sedentary, high carbohydrate diets can lead to abdominal obesity</strong><strong> , also easy to</strong> <strong> cause fatty liver. So</strong> some people looked very thin, is a big belly stature generally have fatty liver problems, does not change the long-term, unhealthy diet, can cause liver damage increase, slowly will lead to cirrhosis of the liver.

Because the liver fat is more and more, may lead to increased pressure on the heart, causing heart problems and hypertension. Liver and heart of two organs, one on the left and one on the right, so if you have fatty liver problems, try not to be left to sleep, don't press the heart.

To sum up, the reason of fatty liver has the following main:

- <strong> obesity</strong> , Obesity can lead to inflammation in the body, which will promote the liver fat storage. It is estimated that 30%-90% of obese adults with non alcoholic liver disease, but also because more and more obese children, children with fatty liver also increased.

The <strong> excess abdominal fat</strong> . People of normal weight, because the diet is not healthy, leading to a big belly may directly lead to fatty liver, this is the biggest cause of fatty liver. 1.

- <strong> eat more rice and sugar refining of carbon and water, leading to insulin resistance,</strong> Will promote liver fat storage, especially overweight or people with insulin resistance, they eat too much refined carbohydrates, the situation would be even worse.

- <strong> drink too many sugary drinks</strong> , Sugary drinks, such as soft drinks and energy drinks contain high fructose, has been shown to promote liver fat accumulation in children and adults.

The <strong> genetic factors, gene mutation, sex and race</strong> .Nonalcoholic fatty liver disease with polygenic inheritance, which means that the interaction of many different genetic variants, can make a person more likely to have fatty liver. In addition, the study found that <strong> men were more likely than women suffering from non-alcoholic fatty liver</strong> , <strong> Asians and Hispanics with nonalcoholic fatty liver disease risk is also higher.</strong>

The <strong> damaged intestinal health</strong> . Recent studies suggest that the imbalance of intestinal flora, due to impaired intestinal barrier function, or other.

The reversal of fatty liver should be how to eat?

The good news is that once you adjust the lifestyle and diet, such as type II diabetes, obesity and heart disease, fatty liver is reversible.

Most people think that fatty liver is because of too much meat, or eating too much fat, not really, we have to reverse an idea:

Eat fat is not directly long fat

In a sense, fat is more conducive to lose weight, because fat helps <strong> stabilize blood sugar, not</strong> <strong> Can cause an insulin spike, will not cause too much, the feeling of satiety, won't make you hungry</strong> , so, in a sense, eat fat is the weight loss tool.

But the condition is that you have to <strong> reduce the rice and sugar high carbohydrate intake</strong> , they are the most terrible, if you don't have enough exercise to consume them, will store fat, the most terrible thing is that they can cause insulin surge of insulin to rise, thus destroying insulin and liver between the transmission of information, leading to fatty liver the accumulation of more and more.

In fact, <strong> lose weight</strong> Contribute to nonalcoholic fatty liver disease patients to improve . However, the best way of eating this diet, and not to limit the intake of calories, but low carbon diet.

Research shows that: compared to the low calorie low-fat group, the prevalence of subjects a higher rate of severe obesity, and diabetes, low carbon diet, less weight.

A number of studies have confirmed that low carbon diet helps reverse fatty liver, with this diet, to reverse fatty liver diet strategies recommend as follows:

Decrease the liver damage of food

1, try to limit carbohydrates such as rice and sugar

In this way, can burn body fat, including liver fat, can reduce blood glucose and insulin levels of inflammation (they can cause liver problems).

2, eat high fiber foods

The most healthy way to get more fiber is eating low carbohydrate vegetables. They will improve intestinal health, reduce harmful LPS absorption, improve the whole body healthy cells.

3, do not drink or drink less

Damage All the world knows. alcohol on the liver, change the attitude of wine, is a powerful step towards health.

4, <strong> should not be too much fried food</strong>

Cooking is not excessive speculation, try not to eat barbecue, grilled over food, eat fast boiled or raw salad, a short time can also stir.

Eat good food - liver

These 5 foods proved beneficial to liver:

1, fatty fish

Two copies a week or more fat fish, on blood lipid can improve beneficial fatty liver, wild salmon, salmon, is one of the most healthy fat fish, fish oil supplements also have certain effect, can relieve inflammation.

2, nuts

Every day a few nuts can improve liver function, especially walnuts, nuts is one of the most beneficial to the liver.

3, avocado

Eat avocado can lose weight, but also improve the fatty liver, because it contains a lot of monounsaturated fat, fiber and antioxidants.

4, good fats

Olive oil could improve liver function and effect, help to lose weight, because it is rich in antioxidants and oleic acid.

Medium chain fatty Is conducive to the recovery of liver fat, such as butter, coconut oil, because of medium chain fatty acid can be directly used to just three steps, and the glucose metabolism process may take more than 20 steps, so that the medium chain fatty acids on liver health are very friendly.

5, bitter vegetables

Fatty liver must eat vegetables, especially bitter vegetables, the repair of liver function are of great help.

The reversal of fatty liver how to exercise?

Sedentary will eventually lead to various diseases, including cervical and abdominal fat metabolism, fatty liver and other issues, one of which is.

To reverse the fatty liver, in addition to diet to adjust, more exercise, physical activity is an effective way to reverse fatty liver.

Research shows that, <strong> regardless of whether or not to lose weight, every week a few times endurance or resistance training can significantly reduce the amount of fat in liver cells</strong> .

In a four week study, 18 obese adults with nonalcoholic fatty liver, <strong> 30-60 minutes a week, liver fat decreased by 10%</strong> , even in the absence of weight loss case.High intensity interval training has also been shown to reduce liver fat. At the same time,The amount of exercise is also very important And even lower intensity exercise, as long as enough time, can also reduce liver fat.

Therefore, <strong> no matter what you do, it is the hard truth</strong> , do you like sports, square dance and gym exercise can roll iron, to reduce fatty liver is very important to choose a sport you like, stick with it no problem.

The rational use of liver tonic

The relevant research shows that these supplements can effectively improve liver health:

The spirulina (Spirulina)

Spirulina is a kind of natural algae, high protein content, antioxidant, vitamin B and other nutrients good source of Spirulina help reverse fatty liver disease.

The betaine (betaine)

Betaine is compounds found naturally in sugar beet and spinach in the blood, bones, eyes, heart, nerve and normal function of the brain is essential, it reduces the accumulation of fat in the liver.

The best way is to eat raw beet betaine supplementation (but not suitable for the ketogenic diet) or take TMG supplements, TMG represents three methyl glycine betaine, it is found in the form of sugar beet.

The milk thistle (milk thistle)

Milk Thistle contains a compound called silibinin. Silymarin can reduce liver fat accumulation, can even reverse liver damage.

The probiotics (probiotics)

In a meta-analysis of effects of probiotics on nonalcoholic fatty liver disease, the researchers found that probiotics therapy can help improve liver function, reduce inflammation. But not just any probiotics can.

Bifidobacterium longum Seems to reduce liver fat, inflammation and endotoxin were the most effective probiotic strains, <strong> Lactobacillus GG, Lactobacillus bulgaricus and Streptococcus thermophilus</strong> help reverse nonalcoholic fatty liver disease.

In addition, <strong> we must also limit the amount of alcohol, so the liver is very useful</strong> .

•  Choline (choline)

This is a kind of vitamin B, a simple principle, <strong> if you do not have enough choline, liver fat metabolism may not be inside, may lead to liver fat storage, fatty liver</strong> , a study found that lack of choline may lead to fatty liver, a lot of people direct intake of choline supplement, animal liver, egg yolk, some nuts contain a lot of choline.

So far, the best reverse fatty liver diet and lifestyle, is probably the kind of:

The restrictions on rice and sugar high carbon water food intake, avoid alcohol, not excessive cooking food.

- eat some low carbon water, multi fiber vegetables, especially bitter vegetables.

If can not guarantee the exercise every day, exercise 3 times a week at least, avoid sedentary, simple exercise will have a certain effect.

It is good for the liver tonic, choline, betaine, spirulina, milk thistle, probiotics etc..

- eat more beneficial liver foods, such as avocados, nuts, fish, coconut oil, good fats.

The sources of information, long thin health