Pan-fried salmon or steamed mackerel
According to the American Journal of Clinical Nutrition, omega-3 fatty acids in salmon and mackerel help reduce liver inflammation and improve insulin sensitivity, thereby supporting the liver to process lipids more effectively.
A clinical trial at the National Institute of Nutrition of Finland showed that after only 6 weeks of eating sea fish 3 times a week at lunch, GGT liver enzymes decreased by 12%, while the renal plaque filtering index (eGFR) increased slightly by 5% in people with mildly impaired kidney function.
Experts also recommend steaming or lightly pan-frying fish with olive oil to limit the formation of saturated fat.
Eating steamed vegetables or salads helps increase fiber, vitamins C and E, micronutrients that have the effect of "healing" liver cells after the detoxification process.
Boiled vegetables and squash soup
Squash, squash and broccoli are foods rich in water, potassium and soluble fiber, which help eliminate urene and uric acid through urine.
In particular, squash contains triterpenoids, compounds that have been shown to cool the liver, reduce inflammation and support natural liver enzymes.
A study at Kyoto University said that people who ate 200g of boiled squash per day for 4 weeks had a 9% improvement in kidney filtering function and a slight reduction in serum creatinine levels.
In addition, eating warm vegetable soup at lunch also helps stimulate bile secretion, support fat digestion and reduce fatigue after eating - a common sign in people with weak liver.
Brown rice or whole grains
According to the WHO, a diet rich in refined carbohydrates (such as white rice, vermicelli, pho) increases the liver's sugar metabolism burden, while promoting visceral fat accumulation.
Meanwhile, whole grains - especially brown rice, oats or quinoa - contain fiber, magnesium and B vitamins that help improve liver enzyme function and support cell energy production.
Clinical nutritionists at Tokyo University Hospital said that the near and kidneys are most active from 11am to 3pm - coinciding with lunch time.
Therefore, you should choose easy-to-eat dishes with low saturated fat and rich in antioxidants to facilitate these two organs in "re- regenerating" cells.
