Here are 3 dinner dishes that are highly appreciated for their liver health benefits.
Mushroom-bike vegetable soup
Mushroom- cooked vegetable soup is a light, easy-to-dical dish, especially good for people with fatty liver.
Green vegetables such as mustard greens, carrots, pumpkin and mushrooms (fat mushrooms, freeze mushrooms, Agency mushrooms) are ingredients with a low glycemic index, low in fat but rich in polyphenols, compounds that help reduce inflammation and reduce fat accumulation in the liver.
A diet rich in green vegetables, mushrooms and fiber helps reduce 30-40% of liver fat after 12 weeks of application, especially in people with BMI >25.
Mushrooms also contain ergothioneine, a special antioxidant that can protect liver cells from oxidative stress, the main cause of cirrhosis and hepatitis.
Pan-fried salmon with spinach
Salmon is a rich source of omega-3 fatty acids, which have been shown to reduce liver fat, increase insulin sensitivity and fight inflammation.
A study published by the US National Institutes of Health (NIH) shows that supplementing fish rich in omega-3 such as salmon 2-3 times a week significantly reduces liver enzymes (ALT, AST) in NAFLD patients.
Combined with spinach (vettel), the vegetable contains folate, potassium, magnesium and antioxidants that help protect the liver, control blood pressure and support kidney function.
Apply a fish pan with olive oil or baked to limit saturated fat and avoid frying crispy with industrial vegetable oil.
In the Tofu with Tomato sauce
Soybean vegetables, especially young tofu, are very suitable for people with fatty liver because they do not contain cholesterol, are low in saturated fat but are rich in isoflavones, an active ingredient that helps improve lipid metabolism function of the liver.
People who ate soybeans at least 4 times a week had a fatty liver rate of 32% lower than the non-users.
Fresh tomato sauce not only creates a delicious taste but also provides lycopene, a powerful antioxidant that helps fight liver cell damage caused by inflammation and oxidative stress. Tomatoes also help improve blood lipids, thereby reducing the burden on the liver.
Suggested scientific dinner options for people with fatty liver:
1 bowl of mushroom-based vegetable soup
100g pan-fried salmon + boiled or steamed spinach
1 small bowl of tofu with tomato sauce + 1/2 cup of brown rice or oatmeal.
