Ba chieu trung, crispy fried pork fat, greasy fried fish, fried spring rolls... are all popular dishes in family meals.
However, according to nutritionists, these are dishes containing high saturated fat, the leading factor in increasing fat accumulation in the liver.
Long-term consumption of saturated fat and trans fats (trans fats) causes the liver to be overloaded in processing lipids, leading to non-alcoholic fatty liver disease, which can even progress to hepatitis and cirrhosis if not controlled promptly.
Our body cannot completely "discharge" the excess fat consumed each day. Instead, they are metabolized and accumulated in liver tissue, forming small drops of fat that cause the liver to gradually lose normal metabolic function.
A study published in the Journal of Hepatology (2023) also showed that people who eat more than 3 fried meals/week have a 55% higher risk of fatty liver than those who eat less.
The habit of using fried oil many times in cooking at home or at a restaurant is also a worrying risk factor.
Fried oil repeatedly produces toxic aldehyde compounds, which not only destroy liver cells but also increase systemic inflammation.
Dr Rachel Z. Miller, a public health expert at Columbia University (USA), warned: "Even if the overall fat content is not too high, using processed oil multiple times in fried is enough to damage liver function at cell level, increase oxidative stress and inflammatory response.
To protect the liver, it is important not to completely avoid fat, but to choose the right type and dosage.
Instead of using animal fat or fried oil to fry, people should use healthy vegetable oils such as olive oil and canola oil at the right temperature.
In addition, replacing fatty meat with lean meat, steamed fish, boiled meat or braised tofu will help reduce the total amount of saturated fat while still ensuring nutrition.
Green vegetables, whole grains and fresh fruits should also be prioritized in every meal, not only supporting digestion but also helping the liver "clear" excess fat.
