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1、中国是个“肝病大国”，调查显示，每12个中国人里，就有一个人有肝病。在我们身边，近些年来，患上脂肪肝、酒精肝、甲肝、乙肝、肝硬化，甚至肝癌等肝病的人也越来越多。怎样才能保护好我们的肝，成了不少人迫切想知道的事。“要想护好肝，必须知道肝脏最想要的是什么。”解放军302医院中西医结合肝病诊疗与研究中心副主任刘士敬最近在自己的博客上发表的一篇文章吸引了很多人的注意。他告诉生命时报记者，肝脏是人体中最大的消化腺，也是新陈代谢最旺盛的器官，它就像一个巨大的“化工厂”，每天要发生1500种以上的化学反应。“护肝的关键是，必须为它提供充足的营养，才能维持这个化工厂的运作。”刘士敬说，以下七种营养和肝脏关系最
2、大。脂肪不是肝脏的敌人。看着身边得脂肪肝的人越来越多，不少人都以为脂肪是肝脏的大敌。实际上，不管有没有脂肪肝，脂肪都是肝脏必不可缺的营养，少了它，肝脏就没法正常工作。刘士敬说：“有些患者查出脂肪肝后就开始只吃蔬菜和水果，这是很大的误区。”即使得了脂肪肝，也不用彻底与肉类告别。大连营养学会常务理事、大连医科大学附属二院营养科主任医师王兴国告诉生命时报记者，要养肝护肝，每天吃的食物中，脂肪和蛋白质的比例最好分别占20%，剩下的60%为碳水化合物，也就是主食等。肝脏需要脂肪，但不代表需要过多的脂肪，所以瘦肉、低脂牛奶、虾等低脂食物是首选。蛋白质能修复肝脏。鸡蛋、豆腐、牛奶、鱼、鸡肉、芝麻、松子等“高
3、蛋白、低热量”的食物，是肝脏的最爱。这些食物中丰富的蛋白质就像肝脏的“维修工”，能起到修复肝细胞、促进肝细胞再生的作用。刘士敬说，正常人每天摄取的优质蛋白应该多于90克，对于肝功能受到损害以及减弱的人来说，适当多吃高蛋白的食物更有利于肝脏恢复健康，防止它进一步受到伤害。患有急性肝炎的人每天摄入的蛋白质不能少于80克；患有肝硬化的病人则不能少于100克。肝脏爱吃糖。大部分人都不知道，糖是保护肝脏的重要物质。每克葡萄糖能提供人体所需要能量的70%左右，如果一个人长时间处于缺乏能量的状态，就会影响肝脏功能。糖还能合成一种叫肝糖原的物质，储存在肝脏中，可以防止摄入体内的毒素对肝细胞的损害。除糖尿病患者
4、外，普通人可以按体重计算每天自己应该吃多少糖。每公斤体重摄取1克糖，60公斤重的成年人每天可摄取的糖不应超过60克。按照这样的标准，不但不会减寿，还会对健康有益。一般来说，糖类的主要来源有米饭、面食、白糖、蜂蜜、果汁、水果等。一大勺果酱约含糖15克，1罐可乐约含糖37克，3小块巧克力约含糖9克，1只蛋卷冰激凌约含糖10克。维生素A可抗肝癌。肝脏是人体储存维生素的“仓库”。当肝脏受损时，“仓库”储存维生素的能力也会下降。研究表明，维生素A能保护肝脏，阻止和抑制肝脏中癌细胞的增生。它能使正常组织恢复功能，还能帮助化疗病人降低癌症的复发率。王兴国说，人体每天需要摄入的维生素A为：男性800微克，女性
5、750微克，千万不要超过3000微克，以免损害肝脏。每天食用一根胡萝卜、65克鸡肝、200克金枪鱼罐头或一杯牛奶就可以满足。番茄、胡萝卜、菠菜、动物肝脏、鱼肝油及乳制品中也含有大量维生素A。B族维生素是肝脏“加油站”。B族维生素就像体内的“油库”，它能加速物质代谢，让它们转化成能量，不仅能给肝脏“加油”，还能修复肝功能、防止肝脂肪变性，进而起到预防脂肪肝的作用。爱喝酒的人尤其要多补充点，因为有研究表明，B族维生素能增强肝脏对酒精的耐受性，从而起到护肝作用。由于B族维生素能溶解在水里，在体内滞留的时间只有几个小时，因此必须每天补充。王兴国说，已经患有肝病的人，每天的摄入量应该在10毫克30毫克之
6、间，最高不能超过30毫克。猪肉、黄豆、大米、香菇等食物中含有丰富的B族维生素，但若想全部摄取比较困难，可以适当选择一些补充剂。维生素E是护肝新武器。西班牙索菲亚王后大学医院的科学家不久前表示，维生素E能起到阻止肝组织老化的作用。美国国家糖尿病、消化系统疾病和肾病研究所高级顾问帕特丽夏罗比克也指出：“维生素E将成为治疗非酒精性脂肪肝的新武器。”麦芽、大豆、植物油、坚果类、绿叶蔬菜中，都富含维生素E。王兴国建议，健康人每天摄入12毫克维E即可，相当于2匙葵花油，杏仁、核桃、花生等坚果共3050克。如果患有肝病，每天则至少需要补充100毫克，才能以满足肝脏需要。肝脏喜欢绿色食物。研究发现，绿色、白色
7、、浅蓝色有利于减轻肝病患者的心理紧张和对疾病的恐惧感。户外绿色的树荫草坪、风平浪静的湖水及幽雅的绿色环境，都能促进肝病患者康复。在办公桌上摆放一盆绿色植物，装修时选择淡雅的墙面颜色，甚至多穿淡绿色的衣服，都有助于养肝。中医说：“青色入肝经”，绿色食物能有益肝气循环、代谢，还能消除疲劳、舒缓肝郁，多吃些深色或绿色的食物能起到养肝护肝的作用，比如西兰花、菠菜、青苹果等。根据以上几种营养，首都医科大学附属北京朝阳医院副院长沈雁英教授结合多年的养生心得，向大家推荐了五大护肝食物。小米等谷类食物是护肝首选，它富含丰富的蛋白质、维生素E和B族维生素，护肝的同时还能够保护胃黏膜。青苹果具有养肝解毒的功效，维
8、生素丰富，可以多吃。海带的钙含量是牛奶的10倍，含有多种人体必需的微量元素，多吃对肝有益。肝是人体主要的解毒器官，蘑菇等具有强解毒功能的食物能对肝有很好的保护作用。牛奶含有优质蛋白质、人体易吸收的乳糖与乳脂和多种维生素，是养肝的天然美食。此外，专家指出，除了营养，肝脏最需要的还有好的睡眠：肝胆在晚上11点开始进行新陈代谢，这时进入梦乡能让肝脏进行自我修复，将不良影响降到最低。每天喝足10001500毫升水，也能帮助肝脏排毒，大大减少代谢产物和毒素对肝脏的损害。要想使肝脏强健，还要学会抑制情绪，尽力做到心平气和、乐观开朗、无忧无虑，以使肝气正常生发、顺调。吃完饭后静坐1030分钟再运动，能保证肝
9、脏代谢正常。沈雁英指出，要保护肝脏，还要了解它最怕的是什么。首先，肝脏最怕烟和酒。尼古丁能对肝造成伤害，而酒精更是肝脏的“毒药”。肝脏害怕生活不规律，情绪不稳定。它害怕病毒侵害，因此定时接种甲、乙肝疫苗能有效保护肝脏。肝脏最怕垃圾食品，过量油炸食物和咖啡因会增加肝脏负担。Chinais adisease powers,investigation shows that,for each of the 12Chinese,a manwith liver disease.In recent years,in our side,to,suffer from fatty liver,alcohol li
10、ver,hepatitis A,hepatitis B,cirrhosisand evenliver cancer,liver disease,more and more people.How can weprotect ourliver,a lot of peoplewant to know.Toprotectliver,must know whatis the liverwant most.The peoples Liberation Army No.302 Hospitalof Chinese and Western medicinecombined withan articlelive
11、r diseasetreatment andResearch CenterDeputy DirectorLiu Shijing recentlypublished in his blogattracted a lot of attention.He toldlife timesreporter,the liveris the largest digestive glandin the human body,but alsothe new supersedes the old.The most exuberantorgans,a hugechemical plantit is like,chem
12、ical reactions take placemore than 1500day.Liveris the key,must provideadequate nutrition forit,in order to maintainthefactoryoperation.Liu Shijing said,the following seven kinds ofnutritionand liverrelationship. Fattyliveris nottheenemy.More and more people arelooking aroundto fatty liver,many peop
13、le think offattyliver.In fact,no matter whether thefatty liver,liverfatareessentialnutrients,without it,the liver isnot work.Liu Shijing said:some patientshavefatty liverand began toeat onlyvegetables and fruits,which is a bigmistake.Evenwithfatty liver,also need notcompletelyandmeatgoodbye.DalianNu
14、trition Society executive member of the Council,the Second Affiliated Hospital of Dalian Medical Universitynutrition division chief physician Wang Xingguo toldlife timesreporter,tonourishing and protecting liver,eat thefood,fat and protein percentagesare bestaccounted for 20%,the remaining 60%to car
15、bohydrates,alsois the staple food.Liverfat,butdoes notneedtoo much fat,solean,low-fat milk,shrimp and otherlow-fatfoodis preferred.The protein canrepair the liver.Egg,bean curd,milk,fish,chicken,sesame seeds,pine nuts and otherhigh protein,low caloriefood,isthe mostloveliver.Asthe liverproteinrichin
16、 their foodrepair,torepairliver cells,promote theregeneration of liver cell.Liu Shijing said,the high quality proteinin normal humandaily intakeshould be more than90 grams,theliver damageand weaken thepeople,appropriate to eat morehigh protein foodis more conducive to theliverto restore health,to pr
17、event itfrom further damage.Patients with acutehepatitispersondaily intake of proteinshould not be less than 80grams;liver cirrhosispatientscannot be less than 100grams.Livereatsugar.Most people do not know,sugaris an importantmaterial for protectingliver.Each gram ofglucose canprovide theenergyneed
18、s of the bodyabout 70%,if a person islong timein lack ofenergy state,willaffect liver function.Sugarcan synthesizealiverglycogen,stored in the liver,can prevent theingestion of thetoxin on the liver cell damage.Except in diabetic patients,ordinary people canby body weightevery dayshould eatmuch suga
19、r.Per kilogram of body weight1 gramsof sugar,60 kgadultdailyintakeshould not exceed 60grams ofsugar.According to thisstandard,not only will not cutShou,will bebeneficial to health.Generally speaking,the mainsource ofcarbohydrateswithsteamed rice,pasta,white sugar,honey,fruit juice,fruit,etc.Aspoonfu
20、l ofjam of about 15 grams of sugar,1 cans of colacontains about37 grams of sugar,3 small pieces ofchocolatecontains about9 grams of sugar,1chicken rollsice creamis about 10 grams of sugar.Vitamin Aagainst hepatocellular carcinoma.The liver isthe body storesof vitaminwarehouse.When the liveris damage
21、d,warehousevitamin storagewill also decline.Research shows that,vitamin A canprotect the liver,preventandinhibit cancer cellproliferationin the liver.It enables organizations to resume their normalfunction,but also helpreduce the recurrence rate of cancerpatients undergoing chemotherapy.Wang Xingguo
22、 said,the human body needs a daily intakeof vitamin A:male800 micrograms,750 micrograms ofwomen,do not exceed 3000micrograms,so as not todamage the liver.Eatinga carrot,65 grams per day,200 grams ofchicken livercanned tunaor a cup ofmilk to meet.Tomato,carrot,spinach,animalliver,cod liver oiland dai
23、ry productsalso containa lot of vitamin A. www.jnqy-Vitamin Bis the livergas station.Vitamin Bisin theoil,it can accelerate themetabolism,let theminto energy,not only can give thelivergas,canrepair theliver function,preventfatty degeneration of the liver,therebypreventingfatty liver in mice.People l
24、ove to drinkespecially tosupply more,as research shows,vitamin Bcan enhance thetolerance ofthe liverto alcohol,which play aprotective effect.Becausevitamin Bcan bedissolved in water,only a few hoursin vivo retentiontime,thereforewe must supplement every day.Wang Xingguo said,has beensuffering from l
25、iver disease,daily intakeshould be between10 mg,30 mg,the maximumnot exceeding 30 mg.Pork,soy,rice,mushroomsand other foodsrich in B vitamins,butintake for all the more difficult,may be appropriate toselect somesupplements. Vitamin E isprotectingnew weapons.Saidthe Spanishqueen SophiaUniversityHospi
26、talscientistsrecently,vitamin E canplay to prevent theagingeffect ofliver tissue.The United StatesNational Institute of diabetes,digestive and Kidney DiseasesResearch Institute senioradviser PatriciaROBICalso pointed out:vitamin E willbecome a new weaponin the treatment of nonalcoholic fatty liver.B
27、arley,soybean,vegetable oils,nuts,green leafy vegetables,aren addition,experts point out that,in addition tonutrition,liveris most neededandgood sleep:the new supersedes the old.Hepatobiliarybeganat 11 p.m.,thento sleepcan makethe liver forself repair,the bad influenceto a minimum.Every dayto drink
28、1000to 1500ml of water,can alsohelp liver detoxification,greatlyreduce the damageof metabolites andtoxinsto the liver.In order to makethe liver strong,but also learn tosuppressemotion,try tobe in a calm mood,optimistic and cheerful,be light of heart from care,in order to makethe normal germinal Qi,s
29、mooth.After dinner sit in10- 30minutes beforeexercise,can guarantee thenormallivermetabolism. n addition,experts point out that,in addition tonutrition,liveris most neededandgood sleep:the new supersedes the old.Hepatobiliarybeganat 11 p.m.,thento sleepcan makethe liver forself repair,the bad influe
30、nceto a minimum.Every dayto drink 1000to 1500ml of water,can alsohelp liver detoxification,greatlyreduce the damageof metabolites andtoxinsto the liver.In order to makethe liver strong,but also learn tosuppressemotion,try tobe in a calm mood,optimistic and cheerful,be light of heart from care,in ord
31、er to makethe normal germinal Qi,smooth.After dinner sit in10- 30minutes beforeexercise,can guarantee thenormallivermetabolism.Shen Yanying points out,toprotect the liver,but also to understandwhat it ismost afraid of.First of all,most afraid oftobacco and alcoholliver.Nicotine cancause damage to th
32、eliver,liverandalcoholisthepoison.Liverafraidnot the law of life,emotional instability.It is afraid ofviruses,sotimingvaccination armor,hepatitis B vaccinecan effectivelyprotect the liver.The liveris most afraid ofjunk food,friedfood andexcessivecaffeine canincrease the burden of liver.Shen Yanying
33、points out,toprotect the liver,but also to understandwhat it ismost afraid of.First of all,most afraid oftobacco and alcoholliver.Nicotine cancause damage to theliver,liverandalcoholisthe poison.Liverafraidnot the law of life,emotional instability.It is afraid ofviruses,sotimingvaccination armor,hepatitis B vaccinecan effectivelyprotect the liver.The liveris most afraid ofjunk food,friedfood andexcessivecaffeine canincrease the burden of liver.
