Fatty liver prevention and fermented food



 Even if the liver is damaged by more than 70%, it progresses without pain or other symptoms, so it is often left unknowingly. A shocking fact is that one out of three Koreans currently has fatty liver disease. Therefore, it is important to accurately diagnose fatty liver through regular check-ups. It can be confirmed with an ultrasound of the liver, and if the triglyceride level is too high on a blood test, there is a high possibility of fatty liver.


 The important reason for the early treatment of fatty liver is the high probability of progressing from ovarian hepatitis to cirrhosis or liver cancer. When the liver becomes inflamed, it progresses to cirrhosis, in which the liver becomes hard. Therefore, it is very important to try to recover as much as possible in the state of fatty liver.



Although it is known that the cause of fatty liver is mainly due to drinking, the number of fatty liver patients who do not drink at all is increasing recently. This means that there are many foods that cause fatty liver, not only drinking but also eating casually. Alcoholic fatty liver is the most common cause of fatty liver. When alcohol is detoxified, fatty liver occurs due to sugar and toxins in alcohol.

The cause of non-alcoholic fatty liver is the consumption of carbohydrates such as rice, bread, and noodles. After the age of 40, energy consumption decreases a lot, and if you eat the same amount as when you were young, excess carbohydrates are stored as fat in the liver, causing inflammation in the liver.



To avoid alcoholic fatty liver, it is best not to drink alcohol at all, but if you must, drink a glass of water for every drink you drink. It reduces the burden of detoxification of the liver due to its diuretic action and provides sufficient moisture during the detoxification process, which is a great help in detoxifying alcohol.



To prevent non-alcoholic fatty liver, there is a way to consume rice and vegetable oil such as coconut oil together. If you add coconut oil when cooking rice, coconut oil slows down the breakdown of carbohydrates and starches. In other words, resistant starch is produced, which significantly reduces carbohydrate absorption. Resistant starch is a starch that is not easily broken down by digestive enzymes in the body, and research results have been reported that it lowers the actual carbohydrate absorption rate by almost 60%. Using olive oil instead of coconut oil has a similar effect.

When making noodles such as noodles, if you add plenty of vegetables when making broth, you can increase the amount of dietary fiber and reduce the absorption of carbohydrates into the body. In addition, if you add perilla oil to the marinade, the omega 3 component in perilla oil helps to reduce liver fat.

If you eat bread with olive oil, oleic acid (unsaturated fatty acid), which is abundant in olive oil, lowers blood pressure and cholesterol, and helps relieve symptoms of triglycerides.



Naturally fermented apple cider vinegar is known to have excellent efficacy in reducing triglycerides and cholesterol. Naturally fermented apple cider vinegar, not instant apple cider vinegar sold in the market, is effective for fat decomposition as it is rich in organic acids. Organic acid is a substance produced during the fermentation process, and it changes raw materials into ingredients that are effective for detoxification.

◎How to make apple cider vinegar

1. Wash the apples cleanly and cut them with the peel.

2. Fill the sterilized container with about 90% of the apples.

3. Fill the container with water enough to cover 2/3 of the apples.

4. Leave the lid slightly open and leave at room temperature for 2 days.

5. On the 3rd day, mix the top and bottom and ferment in a cool place for 2 weeks.

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6. After 2 weeks, filter the flesh and cover only the apple juice with a cotton cloth and let it ferment for at least 3 weeks (within 5 weeks). During this period, organic acids are enriched only in the presence of oxygen.



Since natural fermented apple cider vinegar is an acid, it should be consumed in an appropriate amount as it may irritate the stomach. In general, there are many symptoms of gastric acid hypocretion, but if you have gastric acid hypersecretion, you may have digestive problems, so it is better not to drink it.