A combination of coarse and fine ingredients nourishes the liver! Red Sweet Potato Salad

"Take care of your liver!" But don't forget to "match coarse and fine foods" and combine diet with gentle exercise. Nutritionists say that a diet that nourishes the liver should be light, and eating more red sweet potatoes can add points to your health. For example, the "Red Sweet Potato Salad" is one of the very good health dishes. It is not only beneficial to intestinal health, but also helps the body break down excess cholesterol and maintain blood vessel elasticity and patency. At the same time, you will feel full after eating it, making it a healthy weight loss food.

Red-heart sweet potatoes have high nutritional value. In addition to containing various vitamins and beta-carotene, they also have antioxidant properties. (Photo/File Photo)

Show Chwan Medical System nutritionist Lin Yaen said that the liver is an important organ for synthesizing nutrients and eliminating toxins, and is responsible for enhancing immunity and strengthening the endocrine system. When the liver cannot meet physiological needs, chronic inflammatory reactions will occur, causing systemic discomfort, such as dry eyes, poor metabolism, fatigue, irritability, and other symptoms, which are commonly known as liver failure and excessive liver fire.

The secret of liver-nourishing diet is to combine coarse and fine food

Preventing liver failure and strengthening metabolic function must start with a complete nutritional intake. It is recommended that the diet can adopt the principle of "combining coarse and fine foods", that is, choose coarse fiber multi-grains as the staple food, and match them with fine gelatinous fruits and vegetables as supplements. This two-pronged approach can provide sufficient vitamins and fiber to support the nutrients needed for liver metabolism, and help regulate hormones and gastrointestinal metabolism.

"Coarse" staple foods can be mainly whole grains and root vegetables and coarse grains, such as sweet potatoes, whole wheat, corn, oats, millet, various beans, etc. Cereals and coarse grains are rich in B vitamins and minerals, which provide the nutrients needed by the brain and nervous system, and maintain the physiological functions of refreshing the mind and stabilizing emotions; in addition, they are paired with "fine" vegetables and fruits, which are rich in various nutrients and dietary fiber, help intestinal health, and can combine with excess fat, thereby helping circulation and stabilizing blood pressure.

Nutritionist Lin Yaen (pictured) stressed that a liver-nourishing diet should be light and healthy. (Photo courtesy of Show Chwan 101 Royal Health Club)

5 minutes of deep breathing to boost metabolism

Nutritionist Lin Yaen emphasized that to nourish the liver, we must also pay attention to daily routine and exercise. Even 5 minutes of simple deep breathing, stretching and relaxation, or gentle yoga movements every day can help maintain the levels of insulin and blood sugar in the body, reduce insulin resistance that can lead to cardiovascular disease, and help stabilize the blood concentration of dehydroepiandrosterone (DHEA) and achieve real anti-aging effects, helping the body to carry out its proper metabolism.

In addition, a liver-nourishing diet focuses on being light. For example, the organic red-heart sweet potatoes that are produced in abundance in Taiwan have extremely high nutritional value. In addition to various vitamins and beta-carotene, they are also rich in dietary fiber and gelatin. These are not only beneficial to intestinal health, but can also help the body break down excess cholesterol, keep blood vessels elastic and unobstructed, and have antioxidant properties.

The healthy red sweet potato salad is not only filling, but also a good dish for weight loss and liver health. (Photo courtesy of Show Chwan 101 Royal Health Club)

[Liver-nourishing food]: Healthy red sweet potato salad

Material:

1. Salad vegetables (baby spinach, wild vegetables, lettuce, arugula, etc.).

2. Red-heart sweet potato.

3. Red bell pepper.

4. Olive oil.

5. Balsamic Vinegar or Grapefruit Vinegar.

practice:

1. Wash and dry green vegetables such as baby spinach, wild vegetables, lettuce, arugula, etc., and spread them on a plate as a salad base.

2. Cut the washed and skinned red sweet potatoes into small pieces, grill them in an oven or grill, and place them on the salad. Red bell peppers can be washed, drained, cut into small pieces and added directly to salads.

3. Drizzle with olive oil and sesame vinegar and mix well. You can add some diced apples, pine nuts, or walnuts according to your taste.

4. If you want to add meat, you can put fried chicken breast cubes or salmon fillets, etc., it will be a simple, nutritious and low-calorie light meal.

[5 tips for liver care]:

1. Balanced diet: Do not be picky about food, pay attention to the "combination of coarse and fine foods", choose grains rich in rough fiber as the staple food, and supplement it with fruits and vegetables rich in fine gelatin.

2. Reduce processing: Avoid eating processed foods containing additives and do not drink excessively to reduce the burden of liver detoxification.

3. Drink more water: Drinking more water as the weather warms up not only maintains normal metabolism, but also helps the body eliminate excess toxins.

4. Green fruits and vegetables: Eat more seasonal green wild vegetables and ensure that the ingredients are fresh. Such as arugula, alfalfa sprouts, kohlrabi, onions, cucumbers, lettuce, etc.

5. Increase exercise: 5 minutes of simple deep breathing, stretching and relaxation, or gentle yoga every day can help stabilize the blood concentration of dehydroepiandrosterone (DHEA), achieve real anti-aging effects, and help metabolism.

★《Spring Detox King! 》Eating sweet potatoes can help you lose weight by moistening your intestines and facilitating bowel movements~