Many diets focus on calories and grams and take little care of liver health. Yet the body weight it also depends on the proper functioning of this organ, which is subjected to overwork every day. In fact, it has the task of disposing of toxins which, when not eliminated, can slow down the functionality of the thyroid and consequently make us assimilate more.
A surplus of waste substances also hinders the activity of the intestine and the drainage of liquids by the lymphatic system and kidneys and promotes the appearance of swelling, retention water, increase di weight. Not only. From the welfare of the liver it also depends on the brain, bone, eye, heart health... The dietician states this in the book Happy Liver Kristin Kirkpatrick, head of Wellness Nutrition Services in Cleveland (USA), and the hepatologist and gastroenterologist Ibrahim Hanouneh, of Minnesota Gastroenterology, one of the largest American specialty clinics.
Detoxify 24/24
"The liver filters 1,4 liters of blood per minute, recognizing and eliminating harmful bacteria, toxins, drug residues, damaged red blood cells ", explains the doctor Valentina Galiazzo, nutrition biologist in Rome and Lecce. «This organ also performs fundamental metabolic functions: it produces bile, emulsifies fats and synthesizes cholesterol and triglycerides. It is then responsible for the demolition of insulin, modulates blood sugar (ie the concentration of sugars in the blood) and presides over the processes of transformation of proteins into energy ».
Keep the gut microbiota in balance
«Be it bacterial flora intestine is in balance, even the health of the liver earns it. In fact, there is a close interconnection between these two organs that collaborate in the "cleaning" of the organism », explains Dr. Galiozzo. Food rich in enzymes cannot be missing from your detox diet Probiotics, as yogurt, kefir, miso, tempeh, sauerkraut.
Focus on noble proteins
They are made up of all the essential amino acids, which are used by the liver to produce glutathione, a substance with an antioxidant action e detoxifying, also known as the "wellness molecule", because it reduces fatigue and strengthens the immune system.
In menu yes therefore to fish, tofu, eggs. The latter, often mistakenly considered enemies of the liver due to their cholesterol content, provide - in addition to noble proteins - also the hill, a vitamin that plays a primary role in the metabolism of triglycerides. When choline is scarce, fats accumulate easily in the liver, damaging our precious detox organ. On the contrary, high levels of this substance appear to be able to protect the liver even since cancer. "Choline is also present in the soy, in nuts and green leafy vegetables», Explains Dr. Galiazzo.
Eat more "good" fats
Bring Omega 3 essential fatty acids to the table (of which they are an excellent source sardines, mackerel, tuna and salmon) is monounsaturated (contained in dried fruit, seeds, olive oil). «They have anti-inflammatory properties and also allow the body to absorb Vitamins liposolubili from action antioxidant, such as vitamin E and vitamin A, which make the work of disposing of toxins more efficient », explains Valentina Galiazzo.
Reduce instead the consumption of grassi "bad", Especially those saturated present in cheeses, butter, red meat, cured meats, palm and palm kernel oil: they hold more engaged il liver on the digestive front, distracting it from the detox.
Abound with fibers
«Both those soluble (oats, legumes, flax seeds) and those insoluble (in nuts, bran, brown rice and in the skin of fruits), they play a key role in the health of liver. Plus, with fruits and vegetables you get the full of vitamins, minerals and antioxidants, useful for disposing of toxins. To stock it up, bring vegetables of different colors to the table: in this way you are assured of different substances, all beneficial ”, explains the expert.
Watch out for sugars
Replace refined grain foods (white bread, pasta, rice) with those prepared with whole grains, rich in fiber. You'll avoid getting too much sugar, which triggers insulin spikes. Also, don't overdo it with fructose which, unlike glucose, goes straight to our detox organ, where it ends up being stored in the form of triglycerides and causing liver damage. Starting from steatosis (or "fatty liver"), which increases the inflammation of the organism and favors the appearance of cardiovascular and neurological disorders and the formation of tumors.
Limit the wine
«When taken in high doses (more than one glass per day for women and more than two for men) the wine forces the liver to work overtime to convert ethanol (present in all spirits) into substances that can be eliminated with urine. Meanwhile, the absorption of alcohol (provides 7 cal / g) can contribute to the accumulation of fat in the liver, with related possible damage to health.
Below you will find the perfect weekly menu to promote the activity of the liver. You purify yourself, eliminate toxins, reactivate your metabolism and lose weight. Browse our gallery and try it now!
ALSO READ: Detox, how the liver works to eliminate toxins
Monday
Breakfast 1 chopped hard boiled egg and 1 slice of avocado wrapped in a tortilla
Snack 1 medium-sized apple, 1 tablespoon of peanut butter with no added sugar
Lunch 60g hummus with 3 whole carrots, 1/2 turkey sandwich with wholemeal bread (100g turkey, 3 slices of avocado and 1 slice of tomato)
Dinner 100g of grilled salmon, 160g of steamed broccoli, 80g of boiled quinoa
Evening snack 1/2 bunch of grapes, 30 g (1 handful) of almonds
Tuesday
Breakfast 50g rolled oats, cooked in unsweetened almond milk, and garnished with 2 tablespoons flaked almonds and 40g blackberries
Snack 50 g of wild blueberries, 250 g of low-fat yogurt with 1 teaspoon of ground cinnamon
Lunch Zucchini and spelled salad garnished with 3 large prawns
Dinner 100g of lean hamburger prepared with meat from grazing cattle, 110g of sweet potato fries
Evening snack 100 g of chia seed pudding
Wednesday
Breakfast Omelette of 3 egg whites with 130 g of courgettes and aromatic herbs
Snack 30 g (1 handful) of pistachios
Lunch 100 g of turkey breast with 140 g of rocket, 30 g of celery, 2 tablespoons of blueberries,
1 teaspoon of lemon juice and 1 tablespoon of extra virgin olive oil, 2 wholemeal breadsticks
Dinner 380 g of chickpea stew with 170 g of steamed chard as a side dish, 4 triangles of a wholemeal flatbread (1 small cut into 4 wedges)
Evening snack 40g health mix (almonds, dried apricots and sunflower seeds chopped together)
Thursday
Breakfast 1 slice of wholemeal bread with 1 tablespoon of almond butter, 100 g of strawberries
Snack 60 g of hummus with 90 g of red pepper in strips
Lunch 60 g of baby spinach with 100 g of tempeh seared in a pan and 1 tablespoon of extra virgin olive oil flavored with basil
Dinner Pan-fried vegetables (sauté 50 g of snow peas and 30 g of julienned carrots with 2 tablespoons of finely chopped garlic, 2 tablespoons of shredded ginger and 120 g of diced tofu) over a bed of boiled brown rice (100 g)
Evening snack 80 g of raspberries with 1 tablespoon of dark chocolate chips
Friday
Breakfast Smoothie made with: protein powder with no added sugar, 1/2 banana, 240ml unsweetened almond milk and ice
Snack 60g steamed edamame (unripe soybeans)
Lunch 40 g of chicken salad on 1 brown rice cake, 50 g of fruit salad
Dinner 1 serving of herb roasted salmon, Brussels sprouts
Evening snack 4 dates
Saturday
Breakfast Egg whites omelette with red peppers and courgettes (made with 3 egg whites, 90g diced red pepper and 60g chopped courgettes)
Snack 2 whole stalks of celery with 1 tablespoon of peanut butter and 1 sprinkle of flax seeds
Lunch 1 vegetarian burger on a bed of spinach (150 g) with 40 g of blackberries, 20 g of raspberries and 2 tablespoons of lemon flavored olive oil, mixed with 1 tablespoon of balsamic vinegar
Dinner 100g of tuna steak with 80g of steamed broccoli and 80g of wholemeal couscous
Evening snack 200 g of popcorn
Sunday
Miniquiche breakfast without crust with 30 g of chopped leek and 15 g of dried and chopped cherry tomatoes
Snack 6 nuts and 1 orange
Lunch Greek salad (200 g of dark green leafy vegetables, 3 chopped olives, 50 g of diced tomato, 30 g of chopped cucumber, 15 g of feta cheese and 2 tablespoons of balsamic vinegar dressing) with the addition of 100 g of grilled chicken cut into strips
Dinner Pizza with cauliflower base with 200 ml of tomato sauce with no added sugar and 220 g of chopped spinach
Evening snack 50 g of blueberries with 250 g of low-fat Greek yogurt
