Recently 30 monks from two monasteries in Wuhan, Guiyuan Temple and Tiehuo Temple, were given a medical check-up and nearly half of them were found to have fatty liver. Isn’t it healthy to be a vegetarian? Why do monks who follow a strict vegetarian diet also get fatty liver?
Fatty liver is not just for meat eaters and fat people
Fatty liver often indicates that a series of metabolic disorders have occurred or will occur in the body, which may be the precursor of chronic diseases such as hypertension, lipid metabolism disorders, diabetes, etc., and even cirrhosis of the liver, and further development of liver cancer.
Many people take for granted that fatty liver is the patent of fat people, resulting in thin people easily ignore the early signs of the disease, and when fatty liver is found, the liver may already be “scarred” and deteriorate more quickly.
According to statistics, about 22% of vegetarians will get fatty liver, and these people mostly belong to the normal body type. Survey data show that young women to lose weight for beauty, middle-aged people to prevent “three high” and restrict food, the elderly for a long life and restrict food or vegetarian diet, overly strict dietary restrictions are prone to lead to fatty liver.
Diet is too “vegetarian” why also easy to lead to fatty liver
1, eat too much staple food will raise blood sugar into fat deposits in the liver.
Strictly vegetarian because of the intake of meat and vegetables less, so refined rice and white flour and other staple foods will be too much intake. In the long run, it will make the blood sugar level rise rapidly and stimulate more insulin production. And insulin will make the excess blood sugar into fat, but also promote the liver to produce more cholesterol, resulting in fatty liver.
2, inadequate nutrition will also increase blood lipids easy to attract fatty liver.
Vegetarians are most likely to lack B vitamins because vitamins B1, B2, B6, etc. are abundant in milk, eggs, meat and fish. Many dieters will deliberately reduce food intake, when the total energy intake of the body can not meet the energy needs of the body, the fat in the body will be mobilized, fatty acids will be released from the adipose tissue, into the liver and be used. However, this fat in the liver is not easy to be broken down, over time, the liver in the accumulation of fat, such as can not be transferred out in time, the formation of fatty liver.
3, improper food selection and lack of exercise can also cause fatty liver.
Research shows that in a quiet state, lipid combustion can provide the body with about 60% of the energy supply. Compared to regular exercisers, sedentary people with less movement have a quiet metabolic rate of 500kcal less per day, which is equivalent to burning 30g less fat per day.
Many women generally eat very little meat in order to lose weight, but they have no resistance to snacks, not knowing that melon seeds, walnuts, desserts, shakes, drinks, etc., is the invisible “killer” of fat accumulation.
Healthy vegetarian diet and fatty liver say “bye”
Dietitians remind vegetarians that when eating vegetarian, you must eat some soy products, eggs, cereals, especially nuts, to make your diet more reasonable; pay attention to the intake of high quality protein and fat from food to make up for the deficiencies of nutrients when eating plant-based foods.
It should also be reminded that eating large amounts of vegetarians can easily lead to micronutrient deficiencies, so supplementing with iron, zinc, vitamin B12 and vitamin D is also essential. Because iron is present in meat, offal and animal blood, zinc and vitamin B12 are also present only in animal foods.
1.Control the total calorie intake in the diet, and the daily supply should be within the range of 17-25 kcal/(kg-body weight).
2.Unrestricted diet to maintain comprehensive nutrition.
3.Carbohydrate supply 250 g per day.
4.Eat more foods containing vitamins.
5.Eat more berries.
6.No alcohol.
7.Reduce long time reading and watching TV.