男主得了「脂肪肝」，顾佳、林有有谁做得对？

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太长不看版

脂肪肝的三大诱因是肥胖、糖尿病和酒精滥用。(但瘦也可能得)

比起不吃晚饭，许幻山更应该注意戒酒、控制总热量和控制血糖。

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80g酒精/天)。"],[20,"\n","24:\"X0MC\""],[20,"\n","24:\"BsW4\""],[20,"“平时不喝，偶尔多喝一点”这种心态是应该避免的。"],[20,"\n","24:\"CwYo\""],[20,"\n","24:\"1dRR\""],[20,"但相比偶尔喝酒，每天都喝更容易引起严重的肝损伤。[3] "],[20,"\n","24:\"aJW0\""],[20,"\n","24:\"Vew8\""],[20,"另外，比起佐餐饮酒，空腹饮酒的危害也会更大。[3] "],[20,"\n","24:\"6emU\""],[20,"\n","24:\"ArYF\""],[20,{"gallery":"https://uploader.shimo.im/f/RVYClLIeMW614ooh.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"Y3Nl\""],[20,"\n","24:\"2ytt\""],[20,"《三十而已》剧中，许幻山一次晚上偷偷见林有有，对老婆谎称去应酬了，因为老婆不让吃晚饭，还特意强调，“我没吃饭，只喝了酒”……"],[20,"\n","24:\"QW9r\""],[20,"\n","24:\"kxTp\""],[20,"抛开该不该吃晚饭的问题，许幻山更应该戒酒啊！"],[20,"\n","24:\"Brpl\""],[20,"\n","24:\"0Rnb\""],[20,"脂肪肝怎么吃？"],[20,"\n","24:\"W8aN\"|32:1"],[20,"\n","24:\"urF3\""],[20,"那脂肪肝患者酒精应该怎么吃呢？"],[20,"\n","24:\"cjQI\""],[20,"\n","24:\"4ymS\""],[20,"酒精性肝病"],[20,"\n","24:\"oQSr\"|32:2"],[20,"\n","24:\"2DyS\""],[20,"对于酒精性肝病的患者，首要原则是戒酒，在这个基础上提供高蛋白、低脂的饮食，并且注意补充维生素B、维生素C、维生素K。[3] "],[20,"\n","24:\"G3YQ\""],[20,"\n","24:\"3o50\""],[20,"落实到每一餐，也就是多吃全谷物、蔬菜、水果，少油腻，选择瘦肉、鱼虾蛋奶等优质蛋白。"],[20,"\n","24:\"g8hk\""],[20,"\n","24:\"B2P2\""],[20,"如果是严重酒精性肝炎患者，甚至还可能有蛋白质热量不足的问题，可以考虑夜间加餐，防止肌肉萎缩。"],[20,"\n","24:\"sLQr\""],[20,"\n","24:\"ZoG7\""],[20,{"gallery":"https://uploader.shimo.im/f/7UGEAYY6s81vfnDB.png!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"zIQ0\""],[20,"\n","24:\"RZZy\""],[20,"健康的吃法原则相同"],[20,"\n","24:\"Jtt8\"|32:2"],[20,"\n","24:\"0325\""],[20,"对于不喝酒的患者，首要原则是控制体重和腰围（男性控制在90cm以内，女性控制在85cm以内），防治糖尿病、高血压、高血脂，改善胰岛素抵抗。\n\n其实这些原则，对于所有人都是适用的。包括《非酒精性脂肪性肝病防治指南》中给到的具体饮食建议，也就是我们平时常常说的那几条：\n\n调整膳食结构, 建议适量脂肪和碳水化合物的平衡膳食；（肉类、主食该吃得吃）\n\n限制含糖饮料、糕点和深加工精致食品；（甜食、甜饮料确实要戒）\n\n增加全谷类食物、ω-3脂肪酸以及膳食纤维摄入;（多吃五谷杂粮、豆制品、坚果、蔬菜水果）"],[20,"\n","24:\"1Cyc\""],[20,"\n一日三餐定时适量, 严格控制晚餐的热量和晚餐后进食行为；（晚饭该吃，但不能吃多）"],[20,"\n","24:\"2zc4\""],[20,"\n","24:\"e8b6\""],[20,{"gallery":"https://uploader.shimo.im/f/3zTVuatlcxmiXehp.jpg!thumbnail"},"29:0|30:0|3:\"1758\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"742\"|ori-width:\"1758\""],[20,"\n","24:\"o7QB\""],[20,"\n","24:\"n8re\""],[20,"另外，《指南》还建议："],[20,"\n","24:\"auKG\""],[20,"\n避免久坐少动, 建议根据患者兴趣并以能够坚持为原则选择体育锻炼方式, 以增加骨骼肌质量和防治肌少症。例如:每天坚持中等量有氧运动30min, 每周5次, 或者每天高强度有氧运动20min, 每周3次, 同时做阻抗训练, 每周2次。\n\n晚饭吃不吃？"],[20,"\n","24:\"JhPX%2CWOk7%2Cf8zp\"|32:2"],[20,"\n","24:\"SmxW\""],[20,"上面《指南》中的建议已经回答了：“一日三餐定时限量”。"],[20,"\n","24:\"DYZj\""],[20,"\n","24:\"Zbo5\""],[20,"“限量”并不是不吃的意思，完全断掉一餐不仅难以坚持，反而可能让血糖波动较大，得不偿失，包括一些轻断食的人也有可能加剧血脂异常。"],[20,"\n","24:\"FBYO\""],[20,"\n","24:\"uwb6\""],[20,"关键还是控制总热量、保持血糖稳定，实现每天的营养均衡。"],[20,"\n","24:\"J3Fm\""],[20,"\n","24:\"CM0t\""],[20,{"gallery":"https://uploader.shimo.im/f/nsMlpbdhqocLljn8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"ZLim\""],[20,"\n","24:\"eJ9u\""],[20,"晚饭不仅该吃，还应该好好吃。很多人都是中饭吃外卖，食物的选择比较受限，晚餐恰恰是补足营养很好的时机。"],[20,"\n","24:\"kR2o\""],[20,"\n","24:\"Apt9\""],[20,"我每天就会利用晚饭吃够大量的新鲜蔬菜，主食上也尽量选择玉米、糙米饭、杂粮饭，减少精米白面的摄入。像是鱼虾、鸡胸肉、瘦猪肉、瘦牛肉这些优质蛋白，晚上也可以适量吃一点。"],[20,"\n","24:\"dGTr\""],[20,"\n","24:\"oNit\""],[20,"果汁代餐靠谱吗？"],[20,"\n","24:\"kM2c\"|32:2"],[20,"\n","24:\"gmR1\""],[20,"显然是不太靠谱的，不仅无法满足蛋白质和能量的需求，还增加了游离糖的摄入，果汁里的膳食纤维也被破坏了……更建议吃完整的水果！"],[20,"\n","24:\"GLNF\""],[20,"\n","24:\"f7pU\""],[20,{"gallery":"https://uploader.shimo.im/f/TQgd4GcJmxSdE5X8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"PlgP\""],[20,"\n","24:\"2Axk\""],[20,"体重要控制吗？"],[20,"\n","24:\"5I6T\"|32:2"],[20,"\n","24:\"09mk\""],[20,"但控制体重确实非常有必要，特别是对于肥胖和超重的脂肪肝患者来讲，可以考虑每天减少500-100kcal的热量摄入。[2]\n"],[20,"\n","24:\"xEOs\""],[20,"只要1年之内能减重3%-5%，就可能改善高血压、高血脂、高血糖等代谢问题，并可能逆转没有其他病变的脂肪肝；如果能减重7%～10%，还可能改善非酒精性肝炎；减重10%以上，肝纤维化也是有希望逆转的。[2] "],[20,"\n","24:\"sX0G\""],[20,"\n","24:\"HuQx\""],[20,{"gallery":"https://uploader.shimo.im/f/ekvBY4ebNCZAYwqY.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"lo55\""],[20,"\n但坚持减重是一个长期过程，养成并坚持健康的生活方式和均衡的饮食结构才是控制体重的长久之策，企图靠“21天不吃晚饭”就能改善健康状况，这是不太现实的。\n\n关于怎么科学减肥、怎么控制血糖的文章，我已经写过很多啦，有兴趣的话大家可以点击文章后面的图片链接跳转阅读。"],[20,"\n","24:\"k0aE%2CEnT6%2CkAbz%2CfnqV%2CP9Xq\""],[20,"\n","24:\"Vmqf\""],[20,"\n","24:\"n3KD\""],[20,"[1] "],[20,"范建高,庄辉,黄薏.全球首部“科普版”《脂肪肝防治指南》10大关键词(一)[J].肝博士,2015(02):13-19.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"OJS2\""],[20,"[2] "],[20,"非酒精性脂肪性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):177-186.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"jCND\""],[20,"[3] 酒精性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):170-176.","0:\"%23333333\"|27:\"9\""]]'>

昨天许多朋友都抢先看了《三十而已》的大结局， 看完咬牙切齿意难平……

其中有个桥段引起了我的注意：

许幻山得了脂肪肝，老婆顾佳不让他吃晚饭只给他喝果汁……不知情的林有有和许幻山一起吃了很多顿晚饭，并以此作为自己更懂他的证据。

感情的事情我也不好评价，但我国城市人口中，成人脂肪肝患病率有12.5%~35.4%这么高，[1] 我得跟大家好好讲讲：

脂肪肝到底该不该吃晚饭？

对于许幻山，以及和他一样有脂肪肝的朋友们，更重要的应该是什么？

80g酒精/天)。"],[20,"\n","24:\"X0MC\""],[20,"\n","24:\"BsW4\""],[20,"“平时不喝，偶尔多喝一点”这种心态是应该避免的。"],[20,"\n","24:\"CwYo\""],[20,"\n","24:\"1dRR\""],[20,"但相比偶尔喝酒，每天都喝更容易引起严重的肝损伤。[3] "],[20,"\n","24:\"aJW0\""],[20,"\n","24:\"Vew8\""],[20,"另外，比起佐餐饮酒，空腹饮酒的危害也会更大。[3] "],[20,"\n","24:\"6emU\""],[20,"\n","24:\"ArYF\""],[20,{"gallery":"https://uploader.shimo.im/f/RVYClLIeMW614ooh.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"Y3Nl\""],[20,"\n","24:\"2ytt\""],[20,"《三十而已》剧中，许幻山一次晚上偷偷见林有有，对老婆谎称去应酬了，因为老婆不让吃晚饭，还特意强调，“我没吃饭，只喝了酒”……"],[20,"\n","24:\"QW9r\""],[20,"\n","24:\"kxTp\""],[20,"抛开该不该吃晚饭的问题，许幻山更应该戒酒啊！"],[20,"\n","24:\"Brpl\""],[20,"\n","24:\"0Rnb\""],[20,"脂肪肝怎么吃？"],[20,"\n","24:\"W8aN\"|32:1"],[20,"\n","24:\"urF3\""],[20,"那脂肪肝患者酒精应该怎么吃呢？"],[20,"\n","24:\"cjQI\""],[20,"\n","24:\"4ymS\""],[20,"酒精性肝病"],[20,"\n","24:\"oQSr\"|32:2"],[20,"\n","24:\"2DyS\""],[20,"对于酒精性肝病的患者，首要原则是戒酒，在这个基础上提供高蛋白、低脂的饮食，并且注意补充维生素B、维生素C、维生素K。[3] "],[20,"\n","24:\"G3YQ\""],[20,"\n","24:\"3o50\""],[20,"落实到每一餐，也就是多吃全谷物、蔬菜、水果，少油腻，选择瘦肉、鱼虾蛋奶等优质蛋白。"],[20,"\n","24:\"g8hk\""],[20,"\n","24:\"B2P2\""],[20,"如果是严重酒精性肝炎患者，甚至还可能有蛋白质热量不足的问题，可以考虑夜间加餐，防止肌肉萎缩。"],[20,"\n","24:\"sLQr\""],[20,"\n","24:\"ZoG7\""],[20,{"gallery":"https://uploader.shimo.im/f/7UGEAYY6s81vfnDB.png!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"zIQ0\""],[20,"\n","24:\"RZZy\""],[20,"健康的吃法原则相同"],[20,"\n","24:\"Jtt8\"|32:2"],[20,"\n","24:\"0325\""],[20,"对于不喝酒的患者，首要原则是控制体重和腰围（男性控制在90cm以内，女性控制在85cm以内），防治糖尿病、高血压、高血脂，改善胰岛素抵抗。\n\n其实这些原则，对于所有人都是适用的。包括《非酒精性脂肪性肝病防治指南》中给到的具体饮食建议，也就是我们平时常常说的那几条：\n\n调整膳食结构, 建议适量脂肪和碳水化合物的平衡膳食；（肉类、主食该吃得吃）\n\n限制含糖饮料、糕点和深加工精致食品；（甜食、甜饮料确实要戒）\n\n增加全谷类食物、ω-3脂肪酸以及膳食纤维摄入;（多吃五谷杂粮、豆制品、坚果、蔬菜水果）"],[20,"\n","24:\"1Cyc\""],[20,"\n一日三餐定时适量, 严格控制晚餐的热量和晚餐后进食行为；（晚饭该吃，但不能吃多）"],[20,"\n","24:\"2zc4\""],[20,"\n","24:\"e8b6\""],[20,{"gallery":"https://uploader.shimo.im/f/3zTVuatlcxmiXehp.jpg!thumbnail"},"29:0|30:0|3:\"1758\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"742\"|ori-width:\"1758\""],[20,"\n","24:\"o7QB\""],[20,"\n","24:\"n8re\""],[20,"另外，《指南》还建议："],[20,"\n","24:\"auKG\""],[20,"\n避免久坐少动, 建议根据患者兴趣并以能够坚持为原则选择体育锻炼方式, 以增加骨骼肌质量和防治肌少症。例如:每天坚持中等量有氧运动30min, 每周5次, 或者每天高强度有氧运动20min, 每周3次, 同时做阻抗训练, 每周2次。\n\n晚饭吃不吃？"],[20,"\n","24:\"JhPX%2CWOk7%2Cf8zp\"|32:2"],[20,"\n","24:\"SmxW\""],[20,"上面《指南》中的建议已经回答了：“一日三餐定时限量”。"],[20,"\n","24:\"DYZj\""],[20,"\n","24:\"Zbo5\""],[20,"“限量”并不是不吃的意思，完全断掉一餐不仅难以坚持，反而可能让血糖波动较大，得不偿失，包括一些轻断食的人也有可能加剧血脂异常。"],[20,"\n","24:\"FBYO\""],[20,"\n","24:\"uwb6\""],[20,"关键还是控制总热量、保持血糖稳定，实现每天的营养均衡。"],[20,"\n","24:\"J3Fm\""],[20,"\n","24:\"CM0t\""],[20,{"gallery":"https://uploader.shimo.im/f/nsMlpbdhqocLljn8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"ZLim\""],[20,"\n","24:\"eJ9u\""],[20,"晚饭不仅该吃，还应该好好吃。很多人都是中饭吃外卖，食物的选择比较受限，晚餐恰恰是补足营养很好的时机。"],[20,"\n","24:\"kR2o\""],[20,"\n","24:\"Apt9\""],[20,"我每天就会利用晚饭吃够大量的新鲜蔬菜，主食上也尽量选择玉米、糙米饭、杂粮饭，减少精米白面的摄入。像是鱼虾、鸡胸肉、瘦猪肉、瘦牛肉这些优质蛋白，晚上也可以适量吃一点。"],[20,"\n","24:\"dGTr\""],[20,"\n","24:\"oNit\""],[20,"果汁代餐靠谱吗？"],[20,"\n","24:\"kM2c\"|32:2"],[20,"\n","24:\"gmR1\""],[20,"显然是不太靠谱的，不仅无法满足蛋白质和能量的需求，还增加了游离糖的摄入，果汁里的膳食纤维也被破坏了……更建议吃完整的水果！"],[20,"\n","24:\"GLNF\""],[20,"\n","24:\"f7pU\""],[20,{"gallery":"https://uploader.shimo.im/f/TQgd4GcJmxSdE5X8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"PlgP\""],[20,"\n","24:\"2Axk\""],[20,"体重要控制吗？"],[20,"\n","24:\"5I6T\"|32:2"],[20,"\n","24:\"09mk\""],[20,"但控制体重确实非常有必要，特别是对于肥胖和超重的脂肪肝患者来讲，可以考虑每天减少500-100kcal的热量摄入。[2]\n"],[20,"\n","24:\"xEOs\""],[20,"只要1年之内能减重3%-5%，就可能改善高血压、高血脂、高血糖等代谢问题，并可能逆转没有其他病变的脂肪肝；如果能减重7%～10%，还可能改善非酒精性肝炎；减重10%以上，肝纤维化也是有希望逆转的。[2] "],[20,"\n","24:\"sX0G\""],[20,"\n","24:\"HuQx\""],[20,{"gallery":"https://uploader.shimo.im/f/ekvBY4ebNCZAYwqY.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"lo55\""],[20,"\n但坚持减重是一个长期过程，养成并坚持健康的生活方式和均衡的饮食结构才是控制体重的长久之策，企图靠“21天不吃晚饭”就能改善健康状况，这是不太现实的。\n\n关于怎么科学减肥、怎么控制血糖的文章，我已经写过很多啦，有兴趣的话大家可以点击文章后面的图片链接跳转阅读。"],[20,"\n","24:\"k0aE%2CEnT6%2CkAbz%2CfnqV%2CP9Xq\""],[20,"\n","24:\"Vmqf\""],[20,"\n","24:\"n3KD\""],[20,"[1] "],[20,"范建高,庄辉,黄薏.全球首部“科普版”《脂肪肝防治指南》10大关键词(一)[J].肝博士,2015(02):13-19.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"OJS2\""],[20,"[2] "],[20,"非酒精性脂肪性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):177-186.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"jCND\""],[20,"[3] 酒精性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):170-176.","0:\"%23333333\"|27:\"9\""]]'>

什么人会得脂肪肝？

首先说明一下，脂肪肝是肝脏脂肪蓄积过多的一种病理状态，轻度的情况影响不太大，也是可逆的，但如果控制不好，可能发展为肝炎、肝硬化、肝癌，同时会增加心血管疾病、糖尿病、代谢综合症和癌症的风险。[1]

顾佳对许幻山的脂肪肝格外在意是很必要的！但问题是，她的方法用对了吗？

在分析脂肪肝诱因的时候，通常会分为“酒精性肝病”和“非酒精性脂肪肝”，前者主要是由大量酒精摄入导致的，后者主要是由胰岛素抵抗、代谢紊乱、肝炎等因素导致的，当然也会有这些因素共同作用的情况。

那问题来了，许幻山是因为什么得的脂肪肝呢？

80g酒精/天)。"],[20,"\n","24:\"X0MC\""],[20,"\n","24:\"BsW4\""],[20,"“平时不喝，偶尔多喝一点”这种心态是应该避免的。"],[20,"\n","24:\"CwYo\""],[20,"\n","24:\"1dRR\""],[20,"但相比偶尔喝酒，每天都喝更容易引起严重的肝损伤。[3] "],[20,"\n","24:\"aJW0\""],[20,"\n","24:\"Vew8\""],[20,"另外，比起佐餐饮酒，空腹饮酒的危害也会更大。[3] "],[20,"\n","24:\"6emU\""],[20,"\n","24:\"ArYF\""],[20,{"gallery":"https://uploader.shimo.im/f/RVYClLIeMW614ooh.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"Y3Nl\""],[20,"\n","24:\"2ytt\""],[20,"《三十而已》剧中，许幻山一次晚上偷偷见林有有，对老婆谎称去应酬了，因为老婆不让吃晚饭，还特意强调，“我没吃饭，只喝了酒”……"],[20,"\n","24:\"QW9r\""],[20,"\n","24:\"kxTp\""],[20,"抛开该不该吃晚饭的问题，许幻山更应该戒酒啊！"],[20,"\n","24:\"Brpl\""],[20,"\n","24:\"0Rnb\""],[20,"脂肪肝怎么吃？"],[20,"\n","24:\"W8aN\"|32:1"],[20,"\n","24:\"urF3\""],[20,"那脂肪肝患者酒精应该怎么吃呢？"],[20,"\n","24:\"cjQI\""],[20,"\n","24:\"4ymS\""],[20,"酒精性肝病"],[20,"\n","24:\"oQSr\"|32:2"],[20,"\n","24:\"2DyS\""],[20,"对于酒精性肝病的患者，首要原则是戒酒，在这个基础上提供高蛋白、低脂的饮食，并且注意补充维生素B、维生素C、维生素K。[3] "],[20,"\n","24:\"G3YQ\""],[20,"\n","24:\"3o50\""],[20,"落实到每一餐，也就是多吃全谷物、蔬菜、水果，少油腻，选择瘦肉、鱼虾蛋奶等优质蛋白。"],[20,"\n","24:\"g8hk\""],[20,"\n","24:\"B2P2\""],[20,"如果是严重酒精性肝炎患者，甚至还可能有蛋白质热量不足的问题，可以考虑夜间加餐，防止肌肉萎缩。"],[20,"\n","24:\"sLQr\""],[20,"\n","24:\"ZoG7\""],[20,{"gallery":"https://uploader.shimo.im/f/7UGEAYY6s81vfnDB.png!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"zIQ0\""],[20,"\n","24:\"RZZy\""],[20,"健康的吃法原则相同"],[20,"\n","24:\"Jtt8\"|32:2"],[20,"\n","24:\"0325\""],[20,"对于不喝酒的患者，首要原则是控制体重和腰围（男性控制在90cm以内，女性控制在85cm以内），防治糖尿病、高血压、高血脂，改善胰岛素抵抗。\n\n其实这些原则，对于所有人都是适用的。包括《非酒精性脂肪性肝病防治指南》中给到的具体饮食建议，也就是我们平时常常说的那几条：\n\n调整膳食结构, 建议适量脂肪和碳水化合物的平衡膳食；（肉类、主食该吃得吃）\n\n限制含糖饮料、糕点和深加工精致食品；（甜食、甜饮料确实要戒）\n\n增加全谷类食物、ω-3脂肪酸以及膳食纤维摄入;（多吃五谷杂粮、豆制品、坚果、蔬菜水果）"],[20,"\n","24:\"1Cyc\""],[20,"\n一日三餐定时适量, 严格控制晚餐的热量和晚餐后进食行为；（晚饭该吃，但不能吃多）"],[20,"\n","24:\"2zc4\""],[20,"\n","24:\"e8b6\""],[20,{"gallery":"https://uploader.shimo.im/f/3zTVuatlcxmiXehp.jpg!thumbnail"},"29:0|30:0|3:\"1758\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"742\"|ori-width:\"1758\""],[20,"\n","24:\"o7QB\""],[20,"\n","24:\"n8re\""],[20,"另外，《指南》还建议："],[20,"\n","24:\"auKG\""],[20,"\n避免久坐少动, 建议根据患者兴趣并以能够坚持为原则选择体育锻炼方式, 以增加骨骼肌质量和防治肌少症。例如:每天坚持中等量有氧运动30min, 每周5次, 或者每天高强度有氧运动20min, 每周3次, 同时做阻抗训练, 每周2次。\n\n晚饭吃不吃？"],[20,"\n","24:\"JhPX%2CWOk7%2Cf8zp\"|32:2"],[20,"\n","24:\"SmxW\""],[20,"上面《指南》中的建议已经回答了：“一日三餐定时限量”。"],[20,"\n","24:\"DYZj\""],[20,"\n","24:\"Zbo5\""],[20,"“限量”并不是不吃的意思，完全断掉一餐不仅难以坚持，反而可能让血糖波动较大，得不偿失，包括一些轻断食的人也有可能加剧血脂异常。"],[20,"\n","24:\"FBYO\""],[20,"\n","24:\"uwb6\""],[20,"关键还是控制总热量、保持血糖稳定，实现每天的营养均衡。"],[20,"\n","24:\"J3Fm\""],[20,"\n","24:\"CM0t\""],[20,{"gallery":"https://uploader.shimo.im/f/nsMlpbdhqocLljn8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"ZLim\""],[20,"\n","24:\"eJ9u\""],[20,"晚饭不仅该吃，还应该好好吃。很多人都是中饭吃外卖，食物的选择比较受限，晚餐恰恰是补足营养很好的时机。"],[20,"\n","24:\"kR2o\""],[20,"\n","24:\"Apt9\""],[20,"我每天就会利用晚饭吃够大量的新鲜蔬菜，主食上也尽量选择玉米、糙米饭、杂粮饭，减少精米白面的摄入。像是鱼虾、鸡胸肉、瘦猪肉、瘦牛肉这些优质蛋白，晚上也可以适量吃一点。"],[20,"\n","24:\"dGTr\""],[20,"\n","24:\"oNit\""],[20,"果汁代餐靠谱吗？"],[20,"\n","24:\"kM2c\"|32:2"],[20,"\n","24:\"gmR1\""],[20,"显然是不太靠谱的，不仅无法满足蛋白质和能量的需求，还增加了游离糖的摄入，果汁里的膳食纤维也被破坏了……更建议吃完整的水果！"],[20,"\n","24:\"GLNF\""],[20,"\n","24:\"f7pU\""],[20,{"gallery":"https://uploader.shimo.im/f/TQgd4GcJmxSdE5X8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"PlgP\""],[20,"\n","24:\"2Axk\""],[20,"体重要控制吗？"],[20,"\n","24:\"5I6T\"|32:2"],[20,"\n","24:\"09mk\""],[20,"但控制体重确实非常有必要，特别是对于肥胖和超重的脂肪肝患者来讲，可以考虑每天减少500-100kcal的热量摄入。[2]\n"],[20,"\n","24:\"xEOs\""],[20,"只要1年之内能减重3%-5%，就可能改善高血压、高血脂、高血糖等代谢问题，并可能逆转没有其他病变的脂肪肝；如果能减重7%～10%，还可能改善非酒精性肝炎；减重10%以上，肝纤维化也是有希望逆转的。[2] "],[20,"\n","24:\"sX0G\""],[20,"\n","24:\"HuQx\""],[20,{"gallery":"https://uploader.shimo.im/f/ekvBY4ebNCZAYwqY.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"lo55\""],[20,"\n但坚持减重是一个长期过程，养成并坚持健康的生活方式和均衡的饮食结构才是控制体重的长久之策，企图靠“21天不吃晚饭”就能改善健康状况，这是不太现实的。\n\n关于怎么科学减肥、怎么控制血糖的文章，我已经写过很多啦，有兴趣的话大家可以点击文章后面的图片链接跳转阅读。"],[20,"\n","24:\"k0aE%2CEnT6%2CkAbz%2CfnqV%2CP9Xq\""],[20,"\n","24:\"Vmqf\""],[20,"\n","24:\"n3KD\""],[20,"[1] "],[20,"范建高,庄辉,黄薏.全球首部“科普版”《脂肪肝防治指南》10大关键词(一)[J].肝博士,2015(02):13-19.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"OJS2\""],[20,"[2] "],[20,"非酒精性脂肪性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):177-186.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"jCND\""],[20,"[3] 酒精性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):170-176.","0:\"%23333333\"|27:\"9\""]]'>

非酒精性脂肪肝

80~90%的脂肪肝患者都不喝酒，[1] 在NAFLD（非酒精性脂肪肝）这类患者中，通常会有营养过剩、肥胖、高血压、高血脂、高血糖等问题。

在肥胖人群中，60%~90%的人都有NAFLD；

在高脂血症患者中， 27%~92%的人有NAFLD；

而2型糖尿病患者中，28%~70%的人有NAFLD，且病情进展会更为迅速，肝硬化、肝癌发病率更高。[2]

另外，如果有高尿酸血症、甲状腺功能减退、睡眠呼吸暂停综合征、多囊卵巢综合征，患脂肪肝的风险也会更高一些。

尽管许幻山看上去不胖，但很爱吃冰激淋，再加上平时工作忙、应酬多，可能没空好好吃饭，有没有糖尿病、高血脂还真不好说。如果你也和他一样，也需要当心了。

注意，并不是瘦就不会得脂肪肝，在BMI正常（18.5≤BMI≤23.9）的成年人中，NAFLD的患病率也在10%以上。[2] 在体重正常甚至消瘦的人群中，如果出现了突然的体重或腰围增加，也需要警惕。

酒精性肝病

酒精伤肝众所周知，但究竟喝多少酒会喝出酒精肝，个体敏感性有一定的差异。

我推荐的做法一直都是滴酒不沾。

如果一定要喝，《中国居民膳食指南》的建议是男性每天不超过25g，女性不超过15g酒精。

80g酒精/天)。"],[20,"\n","24:\"X0MC\""],[20,"\n","24:\"BsW4\""],[20,"“平时不喝，偶尔多喝一点”这种心态是应该避免的。"],[20,"\n","24:\"CwYo\""],[20,"\n","24:\"1dRR\""],[20,"但相比偶尔喝酒，每天都喝更容易引起严重的肝损伤。[3] "],[20,"\n","24:\"aJW0\""],[20,"\n","24:\"Vew8\""],[20,"另外，比起佐餐饮酒，空腹饮酒的危害也会更大。[3] "],[20,"\n","24:\"6emU\""],[20,"\n","24:\"ArYF\""],[20,{"gallery":"https://uploader.shimo.im/f/RVYClLIeMW614ooh.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"Y3Nl\""],[20,"\n","24:\"2ytt\""],[20,"《三十而已》剧中，许幻山一次晚上偷偷见林有有，对老婆谎称去应酬了，因为老婆不让吃晚饭，还特意强调，“我没吃饭，只喝了酒”……"],[20,"\n","24:\"QW9r\""],[20,"\n","24:\"kxTp\""],[20,"抛开该不该吃晚饭的问题，许幻山更应该戒酒啊！"],[20,"\n","24:\"Brpl\""],[20,"\n","24:\"0Rnb\""],[20,"脂肪肝怎么吃？"],[20,"\n","24:\"W8aN\"|32:1"],[20,"\n","24:\"urF3\""],[20,"那脂肪肝患者酒精应该怎么吃呢？"],[20,"\n","24:\"cjQI\""],[20,"\n","24:\"4ymS\""],[20,"酒精性肝病"],[20,"\n","24:\"oQSr\"|32:2"],[20,"\n","24:\"2DyS\""],[20,"对于酒精性肝病的患者，首要原则是戒酒，在这个基础上提供高蛋白、低脂的饮食，并且注意补充维生素B、维生素C、维生素K。[3] "],[20,"\n","24:\"G3YQ\""],[20,"\n","24:\"3o50\""],[20,"落实到每一餐，也就是多吃全谷物、蔬菜、水果，少油腻，选择瘦肉、鱼虾蛋奶等优质蛋白。"],[20,"\n","24:\"g8hk\""],[20,"\n","24:\"B2P2\""],[20,"如果是严重酒精性肝炎患者，甚至还可能有蛋白质热量不足的问题，可以考虑夜间加餐，防止肌肉萎缩。"],[20,"\n","24:\"sLQr\""],[20,"\n","24:\"ZoG7\""],[20,{"gallery":"https://uploader.shimo.im/f/7UGEAYY6s81vfnDB.png!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"zIQ0\""],[20,"\n","24:\"RZZy\""],[20,"健康的吃法原则相同"],[20,"\n","24:\"Jtt8\"|32:2"],[20,"\n","24:\"0325\""],[20,"对于不喝酒的患者，首要原则是控制体重和腰围（男性控制在90cm以内，女性控制在85cm以内），防治糖尿病、高血压、高血脂，改善胰岛素抵抗。\n\n其实这些原则，对于所有人都是适用的。包括《非酒精性脂肪性肝病防治指南》中给到的具体饮食建议，也就是我们平时常常说的那几条：\n\n调整膳食结构, 建议适量脂肪和碳水化合物的平衡膳食；（肉类、主食该吃得吃）\n\n限制含糖饮料、糕点和深加工精致食品；（甜食、甜饮料确实要戒）\n\n增加全谷类食物、ω-3脂肪酸以及膳食纤维摄入;（多吃五谷杂粮、豆制品、坚果、蔬菜水果）"],[20,"\n","24:\"1Cyc\""],[20,"\n一日三餐定时适量, 严格控制晚餐的热量和晚餐后进食行为；（晚饭该吃，但不能吃多）"],[20,"\n","24:\"2zc4\""],[20,"\n","24:\"e8b6\""],[20,{"gallery":"https://uploader.shimo.im/f/3zTVuatlcxmiXehp.jpg!thumbnail"},"29:0|30:0|3:\"1758\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"742\"|ori-width:\"1758\""],[20,"\n","24:\"o7QB\""],[20,"\n","24:\"n8re\""],[20,"另外，《指南》还建议："],[20,"\n","24:\"auKG\""],[20,"\n避免久坐少动, 建议根据患者兴趣并以能够坚持为原则选择体育锻炼方式, 以增加骨骼肌质量和防治肌少症。例如:每天坚持中等量有氧运动30min, 每周5次, 或者每天高强度有氧运动20min, 每周3次, 同时做阻抗训练, 每周2次。\n\n晚饭吃不吃？"],[20,"\n","24:\"JhPX%2CWOk7%2Cf8zp\"|32:2"],[20,"\n","24:\"SmxW\""],[20,"上面《指南》中的建议已经回答了：“一日三餐定时限量”。"],[20,"\n","24:\"DYZj\""],[20,"\n","24:\"Zbo5\""],[20,"“限量”并不是不吃的意思，完全断掉一餐不仅难以坚持，反而可能让血糖波动较大，得不偿失，包括一些轻断食的人也有可能加剧血脂异常。"],[20,"\n","24:\"FBYO\""],[20,"\n","24:\"uwb6\""],[20,"关键还是控制总热量、保持血糖稳定，实现每天的营养均衡。"],[20,"\n","24:\"J3Fm\""],[20,"\n","24:\"CM0t\""],[20,{"gallery":"https://uploader.shimo.im/f/nsMlpbdhqocLljn8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"ZLim\""],[20,"\n","24:\"eJ9u\""],[20,"晚饭不仅该吃，还应该好好吃。很多人都是中饭吃外卖，食物的选择比较受限，晚餐恰恰是补足营养很好的时机。"],[20,"\n","24:\"kR2o\""],[20,"\n","24:\"Apt9\""],[20,"我每天就会利用晚饭吃够大量的新鲜蔬菜，主食上也尽量选择玉米、糙米饭、杂粮饭，减少精米白面的摄入。像是鱼虾、鸡胸肉、瘦猪肉、瘦牛肉这些优质蛋白，晚上也可以适量吃一点。"],[20,"\n","24:\"dGTr\""],[20,"\n","24:\"oNit\""],[20,"果汁代餐靠谱吗？"],[20,"\n","24:\"kM2c\"|32:2"],[20,"\n","24:\"gmR1\""],[20,"显然是不太靠谱的，不仅无法满足蛋白质和能量的需求，还增加了游离糖的摄入，果汁里的膳食纤维也被破坏了……更建议吃完整的水果！"],[20,"\n","24:\"GLNF\""],[20,"\n","24:\"f7pU\""],[20,{"gallery":"https://uploader.shimo.im/f/TQgd4GcJmxSdE5X8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"PlgP\""],[20,"\n","24:\"2Axk\""],[20,"体重要控制吗？"],[20,"\n","24:\"5I6T\"|32:2"],[20,"\n","24:\"09mk\""],[20,"但控制体重确实非常有必要，特别是对于肥胖和超重的脂肪肝患者来讲，可以考虑每天减少500-100kcal的热量摄入。[2]\n"],[20,"\n","24:\"xEOs\""],[20,"只要1年之内能减重3%-5%，就可能改善高血压、高血脂、高血糖等代谢问题，并可能逆转没有其他病变的脂肪肝；如果能减重7%～10%，还可能改善非酒精性肝炎；减重10%以上，肝纤维化也是有希望逆转的。[2] "],[20,"\n","24:\"sX0G\""],[20,"\n","24:\"HuQx\""],[20,{"gallery":"https://uploader.shimo.im/f/ekvBY4ebNCZAYwqY.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"lo55\""],[20,"\n但坚持减重是一个长期过程，养成并坚持健康的生活方式和均衡的饮食结构才是控制体重的长久之策，企图靠“21天不吃晚饭”就能改善健康状况，这是不太现实的。\n\n关于怎么科学减肥、怎么控制血糖的文章，我已经写过很多啦，有兴趣的话大家可以点击文章后面的图片链接跳转阅读。"],[20,"\n","24:\"k0aE%2CEnT6%2CkAbz%2CfnqV%2CP9Xq\""],[20,"\n","24:\"Vmqf\""],[20,"\n","24:\"n3KD\""],[20,"[1] "],[20,"范建高,庄辉,黄薏.全球首部“科普版”《脂肪肝防治指南》10大关键词(一)[J].肝博士,2015(02):13-19.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"OJS2\""],[20,"[2] "],[20,"非酒精性脂肪性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):177-186.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"jCND\""],[20,"[3] 酒精性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):170-176.","0:\"%23333333\"|27:\"9\""]]'>

酒精性肝病的诊断标准，包括了长期饮酒和短期内大量饮酒(>80g酒精/天)。

“平时不喝，偶尔多喝一点”这种心态是应该避免的。

但相比偶尔喝酒，每天都喝更容易引起严重的肝损伤。[3]

另外，比起佐餐饮酒，空腹饮酒的危害也会更大。[3]

《三十而已》剧中，许幻山一次晚上偷偷见林有有，对老婆谎称去应酬了，因为老婆不让吃晚饭，还特意强调，“我没吃饭，只喝了酒”……

抛开该不该吃晚饭的问题，许幻山更应该戒酒啊！  

80g酒精/天)。"],[20,"\n","24:\"X0MC\""],[20,"\n","24:\"BsW4\""],[20,"“平时不喝，偶尔多喝一点”这种心态是应该避免的。"],[20,"\n","24:\"CwYo\""],[20,"\n","24:\"1dRR\""],[20,"但相比偶尔喝酒，每天都喝更容易引起严重的肝损伤。[3] "],[20,"\n","24:\"aJW0\""],[20,"\n","24:\"Vew8\""],[20,"另外，比起佐餐饮酒，空腹饮酒的危害也会更大。[3] "],[20,"\n","24:\"6emU\""],[20,"\n","24:\"ArYF\""],[20,{"gallery":"https://uploader.shimo.im/f/RVYClLIeMW614ooh.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"Y3Nl\""],[20,"\n","24:\"2ytt\""],[20,"《三十而已》剧中，许幻山一次晚上偷偷见林有有，对老婆谎称去应酬了，因为老婆不让吃晚饭，还特意强调，“我没吃饭，只喝了酒”……"],[20,"\n","24:\"QW9r\""],[20,"\n","24:\"kxTp\""],[20,"抛开该不该吃晚饭的问题，许幻山更应该戒酒啊！"],[20,"\n","24:\"Brpl\""],[20,"\n","24:\"0Rnb\""],[20,"脂肪肝怎么吃？"],[20,"\n","24:\"W8aN\"|32:1"],[20,"\n","24:\"urF3\""],[20,"那脂肪肝患者酒精应该怎么吃呢？"],[20,"\n","24:\"cjQI\""],[20,"\n","24:\"4ymS\""],[20,"酒精性肝病"],[20,"\n","24:\"oQSr\"|32:2"],[20,"\n","24:\"2DyS\""],[20,"对于酒精性肝病的患者，首要原则是戒酒，在这个基础上提供高蛋白、低脂的饮食，并且注意补充维生素B、维生素C、维生素K。[3] "],[20,"\n","24:\"G3YQ\""],[20,"\n","24:\"3o50\""],[20,"落实到每一餐，也就是多吃全谷物、蔬菜、水果，少油腻，选择瘦肉、鱼虾蛋奶等优质蛋白。"],[20,"\n","24:\"g8hk\""],[20,"\n","24:\"B2P2\""],[20,"如果是严重酒精性肝炎患者，甚至还可能有蛋白质热量不足的问题，可以考虑夜间加餐，防止肌肉萎缩。"],[20,"\n","24:\"sLQr\""],[20,"\n","24:\"ZoG7\""],[20,{"gallery":"https://uploader.shimo.im/f/7UGEAYY6s81vfnDB.png!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"zIQ0\""],[20,"\n","24:\"RZZy\""],[20,"健康的吃法原则相同"],[20,"\n","24:\"Jtt8\"|32:2"],[20,"\n","24:\"0325\""],[20,"对于不喝酒的患者，首要原则是控制体重和腰围（男性控制在90cm以内，女性控制在85cm以内），防治糖尿病、高血压、高血脂，改善胰岛素抵抗。\n\n其实这些原则，对于所有人都是适用的。包括《非酒精性脂肪性肝病防治指南》中给到的具体饮食建议，也就是我们平时常常说的那几条：\n\n调整膳食结构, 建议适量脂肪和碳水化合物的平衡膳食；（肉类、主食该吃得吃）\n\n限制含糖饮料、糕点和深加工精致食品；（甜食、甜饮料确实要戒）\n\n增加全谷类食物、ω-3脂肪酸以及膳食纤维摄入;（多吃五谷杂粮、豆制品、坚果、蔬菜水果）"],[20,"\n","24:\"1Cyc\""],[20,"\n一日三餐定时适量, 严格控制晚餐的热量和晚餐后进食行为；（晚饭该吃，但不能吃多）"],[20,"\n","24:\"2zc4\""],[20,"\n","24:\"e8b6\""],[20,{"gallery":"https://uploader.shimo.im/f/3zTVuatlcxmiXehp.jpg!thumbnail"},"29:0|30:0|3:\"1758\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"742\"|ori-width:\"1758\""],[20,"\n","24:\"o7QB\""],[20,"\n","24:\"n8re\""],[20,"另外，《指南》还建议："],[20,"\n","24:\"auKG\""],[20,"\n避免久坐少动, 建议根据患者兴趣并以能够坚持为原则选择体育锻炼方式, 以增加骨骼肌质量和防治肌少症。例如:每天坚持中等量有氧运动30min, 每周5次, 或者每天高强度有氧运动20min, 每周3次, 同时做阻抗训练, 每周2次。\n\n晚饭吃不吃？"],[20,"\n","24:\"JhPX%2CWOk7%2Cf8zp\"|32:2"],[20,"\n","24:\"SmxW\""],[20,"上面《指南》中的建议已经回答了：“一日三餐定时限量”。"],[20,"\n","24:\"DYZj\""],[20,"\n","24:\"Zbo5\""],[20,"“限量”并不是不吃的意思，完全断掉一餐不仅难以坚持，反而可能让血糖波动较大，得不偿失，包括一些轻断食的人也有可能加剧血脂异常。"],[20,"\n","24:\"FBYO\""],[20,"\n","24:\"uwb6\""],[20,"关键还是控制总热量、保持血糖稳定，实现每天的营养均衡。"],[20,"\n","24:\"J3Fm\""],[20,"\n","24:\"CM0t\""],[20,{"gallery":"https://uploader.shimo.im/f/nsMlpbdhqocLljn8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"ZLim\""],[20,"\n","24:\"eJ9u\""],[20,"晚饭不仅该吃，还应该好好吃。很多人都是中饭吃外卖，食物的选择比较受限，晚餐恰恰是补足营养很好的时机。"],[20,"\n","24:\"kR2o\""],[20,"\n","24:\"Apt9\""],[20,"我每天就会利用晚饭吃够大量的新鲜蔬菜，主食上也尽量选择玉米、糙米饭、杂粮饭，减少精米白面的摄入。像是鱼虾、鸡胸肉、瘦猪肉、瘦牛肉这些优质蛋白，晚上也可以适量吃一点。"],[20,"\n","24:\"dGTr\""],[20,"\n","24:\"oNit\""],[20,"果汁代餐靠谱吗？"],[20,"\n","24:\"kM2c\"|32:2"],[20,"\n","24:\"gmR1\""],[20,"显然是不太靠谱的，不仅无法满足蛋白质和能量的需求，还增加了游离糖的摄入，果汁里的膳食纤维也被破坏了……更建议吃完整的水果！"],[20,"\n","24:\"GLNF\""],[20,"\n","24:\"f7pU\""],[20,{"gallery":"https://uploader.shimo.im/f/TQgd4GcJmxSdE5X8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"PlgP\""],[20,"\n","24:\"2Axk\""],[20,"体重要控制吗？"],[20,"\n","24:\"5I6T\"|32:2"],[20,"\n","24:\"09mk\""],[20,"但控制体重确实非常有必要，特别是对于肥胖和超重的脂肪肝患者来讲，可以考虑每天减少500-100kcal的热量摄入。[2]\n"],[20,"\n","24:\"xEOs\""],[20,"只要1年之内能减重3%-5%，就可能改善高血压、高血脂、高血糖等代谢问题，并可能逆转没有其他病变的脂肪肝；如果能减重7%～10%，还可能改善非酒精性肝炎；减重10%以上，肝纤维化也是有希望逆转的。[2] "],[20,"\n","24:\"sX0G\""],[20,"\n","24:\"HuQx\""],[20,{"gallery":"https://uploader.shimo.im/f/ekvBY4ebNCZAYwqY.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"lo55\""],[20,"\n但坚持减重是一个长期过程，养成并坚持健康的生活方式和均衡的饮食结构才是控制体重的长久之策，企图靠“21天不吃晚饭”就能改善健康状况，这是不太现实的。\n\n关于怎么科学减肥、怎么控制血糖的文章，我已经写过很多啦，有兴趣的话大家可以点击文章后面的图片链接跳转阅读。"],[20,"\n","24:\"k0aE%2CEnT6%2CkAbz%2CfnqV%2CP9Xq\""],[20,"\n","24:\"Vmqf\""],[20,"\n","24:\"n3KD\""],[20,"[1] "],[20,"范建高,庄辉,黄薏.全球首部“科普版”《脂肪肝防治指南》10大关键词(一)[J].肝博士,2015(02):13-19.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"OJS2\""],[20,"[2] "],[20,"非酒精性脂肪性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):177-186.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"jCND\""],[20,"[3] 酒精性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):170-176.","0:\"%23333333\"|27:\"9\""]]'>

80g酒精/天)。"],[20,"\n","24:\"X0MC\""],[20,"\n","24:\"BsW4\""],[20,"“平时不喝，偶尔多喝一点”这种心态是应该避免的。"],[20,"\n","24:\"CwYo\""],[20,"\n","24:\"1dRR\""],[20,"但相比偶尔喝酒，每天都喝更容易引起严重的肝损伤。[3] "],[20,"\n","24:\"aJW0\""],[20,"\n","24:\"Vew8\""],[20,"另外，比起佐餐饮酒，空腹饮酒的危害也会更大。[3] "],[20,"\n","24:\"6emU\""],[20,"\n","24:\"ArYF\""],[20,{"gallery":"https://uploader.shimo.im/f/RVYClLIeMW614ooh.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"Y3Nl\""],[20,"\n","24:\"2ytt\""],[20,"《三十而已》剧中，许幻山一次晚上偷偷见林有有，对老婆谎称去应酬了，因为老婆不让吃晚饭，还特意强调，“我没吃饭，只喝了酒”……"],[20,"\n","24:\"QW9r\""],[20,"\n","24:\"kxTp\""],[20,"抛开该不该吃晚饭的问题，许幻山更应该戒酒啊！"],[20,"\n","24:\"Brpl\""],[20,"\n","24:\"0Rnb\""],[20,"脂肪肝怎么吃？"],[20,"\n","24:\"W8aN\"|32:1"],[20,"\n","24:\"urF3\""],[20,"那脂肪肝患者酒精应该怎么吃呢？"],[20,"\n","24:\"cjQI\""],[20,"\n","24:\"4ymS\""],[20,"酒精性肝病"],[20,"\n","24:\"oQSr\"|32:2"],[20,"\n","24:\"2DyS\""],[20,"对于酒精性肝病的患者，首要原则是戒酒，在这个基础上提供高蛋白、低脂的饮食，并且注意补充维生素B、维生素C、维生素K。[3] "],[20,"\n","24:\"G3YQ\""],[20,"\n","24:\"3o50\""],[20,"落实到每一餐，也就是多吃全谷物、蔬菜、水果，少油腻，选择瘦肉、鱼虾蛋奶等优质蛋白。"],[20,"\n","24:\"g8hk\""],[20,"\n","24:\"B2P2\""],[20,"如果是严重酒精性肝炎患者，甚至还可能有蛋白质热量不足的问题，可以考虑夜间加餐，防止肌肉萎缩。"],[20,"\n","24:\"sLQr\""],[20,"\n","24:\"ZoG7\""],[20,{"gallery":"https://uploader.shimo.im/f/7UGEAYY6s81vfnDB.png!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"zIQ0\""],[20,"\n","24:\"RZZy\""],[20,"健康的吃法原则相同"],[20,"\n","24:\"Jtt8\"|32:2"],[20,"\n","24:\"0325\""],[20,"对于不喝酒的患者，首要原则是控制体重和腰围（男性控制在90cm以内，女性控制在85cm以内），防治糖尿病、高血压、高血脂，改善胰岛素抵抗。\n\n其实这些原则，对于所有人都是适用的。包括《非酒精性脂肪性肝病防治指南》中给到的具体饮食建议，也就是我们平时常常说的那几条：\n\n调整膳食结构, 建议适量脂肪和碳水化合物的平衡膳食；（肉类、主食该吃得吃）\n\n限制含糖饮料、糕点和深加工精致食品；（甜食、甜饮料确实要戒）\n\n增加全谷类食物、ω-3脂肪酸以及膳食纤维摄入;（多吃五谷杂粮、豆制品、坚果、蔬菜水果）"],[20,"\n","24:\"1Cyc\""],[20,"\n一日三餐定时适量, 严格控制晚餐的热量和晚餐后进食行为；（晚饭该吃，但不能吃多）"],[20,"\n","24:\"2zc4\""],[20,"\n","24:\"e8b6\""],[20,{"gallery":"https://uploader.shimo.im/f/3zTVuatlcxmiXehp.jpg!thumbnail"},"29:0|30:0|3:\"1758\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"742\"|ori-width:\"1758\""],[20,"\n","24:\"o7QB\""],[20,"\n","24:\"n8re\""],[20,"另外，《指南》还建议："],[20,"\n","24:\"auKG\""],[20,"\n避免久坐少动, 建议根据患者兴趣并以能够坚持为原则选择体育锻炼方式, 以增加骨骼肌质量和防治肌少症。例如:每天坚持中等量有氧运动30min, 每周5次, 或者每天高强度有氧运动20min, 每周3次, 同时做阻抗训练, 每周2次。\n\n晚饭吃不吃？"],[20,"\n","24:\"JhPX%2CWOk7%2Cf8zp\"|32:2"],[20,"\n","24:\"SmxW\""],[20,"上面《指南》中的建议已经回答了：“一日三餐定时限量”。"],[20,"\n","24:\"DYZj\""],[20,"\n","24:\"Zbo5\""],[20,"“限量”并不是不吃的意思，完全断掉一餐不仅难以坚持，反而可能让血糖波动较大，得不偿失，包括一些轻断食的人也有可能加剧血脂异常。"],[20,"\n","24:\"FBYO\""],[20,"\n","24:\"uwb6\""],[20,"关键还是控制总热量、保持血糖稳定，实现每天的营养均衡。"],[20,"\n","24:\"J3Fm\""],[20,"\n","24:\"CM0t\""],[20,{"gallery":"https://uploader.shimo.im/f/nsMlpbdhqocLljn8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"ZLim\""],[20,"\n","24:\"eJ9u\""],[20,"晚饭不仅该吃，还应该好好吃。很多人都是中饭吃外卖，食物的选择比较受限，晚餐恰恰是补足营养很好的时机。"],[20,"\n","24:\"kR2o\""],[20,"\n","24:\"Apt9\""],[20,"我每天就会利用晚饭吃够大量的新鲜蔬菜，主食上也尽量选择玉米、糙米饭、杂粮饭，减少精米白面的摄入。像是鱼虾、鸡胸肉、瘦猪肉、瘦牛肉这些优质蛋白，晚上也可以适量吃一点。"],[20,"\n","24:\"dGTr\""],[20,"\n","24:\"oNit\""],[20,"果汁代餐靠谱吗？"],[20,"\n","24:\"kM2c\"|32:2"],[20,"\n","24:\"gmR1\""],[20,"显然是不太靠谱的，不仅无法满足蛋白质和能量的需求，还增加了游离糖的摄入，果汁里的膳食纤维也被破坏了……更建议吃完整的水果！"],[20,"\n","24:\"GLNF\""],[20,"\n","24:\"f7pU\""],[20,{"gallery":"https://uploader.shimo.im/f/TQgd4GcJmxSdE5X8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"PlgP\""],[20,"\n","24:\"2Axk\""],[20,"体重要控制吗？"],[20,"\n","24:\"5I6T\"|32:2"],[20,"\n","24:\"09mk\""],[20,"但控制体重确实非常有必要，特别是对于肥胖和超重的脂肪肝患者来讲，可以考虑每天减少500-100kcal的热量摄入。[2]\n"],[20,"\n","24:\"xEOs\""],[20,"只要1年之内能减重3%-5%，就可能改善高血压、高血脂、高血糖等代谢问题，并可能逆转没有其他病变的脂肪肝；如果能减重7%～10%，还可能改善非酒精性肝炎；减重10%以上，肝纤维化也是有希望逆转的。[2] "],[20,"\n","24:\"sX0G\""],[20,"\n","24:\"HuQx\""],[20,{"gallery":"https://uploader.shimo.im/f/ekvBY4ebNCZAYwqY.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"lo55\""],[20,"\n但坚持减重是一个长期过程，养成并坚持健康的生活方式和均衡的饮食结构才是控制体重的长久之策，企图靠“21天不吃晚饭”就能改善健康状况，这是不太现实的。\n\n关于怎么科学减肥、怎么控制血糖的文章，我已经写过很多啦，有兴趣的话大家可以点击文章后面的图片链接跳转阅读。"],[20,"\n","24:\"k0aE%2CEnT6%2CkAbz%2CfnqV%2CP9Xq\""],[20,"\n","24:\"Vmqf\""],[20,"\n","24:\"n3KD\""],[20,"[1] "],[20,"范建高,庄辉,黄薏.全球首部“科普版”《脂肪肝防治指南》10大关键词(一)[J].肝博士,2015(02):13-19.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"OJS2\""],[20,"[2] "],[20,"非酒精性脂肪性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):177-186.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"jCND\""],[20,"[3] 酒精性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):170-176.","0:\"%23333333\"|27:\"9\""]]'>

脂肪肝怎么吃？

那脂肪肝患者酒精应该怎么吃呢？

戒酒第一

对于酒精性肝病的患者，首要原则是戒酒，在这个基础上提供高蛋白、低脂的饮食，并且注意补充维生素B、维生素C、维生素K。[3]

落实到每一餐，也就是多吃全谷物、蔬菜、水果，少油腻，选择瘦肉、鱼虾蛋奶等优质蛋白。

如果是严重酒精性肝炎患者，甚至还可能有蛋白质热量不足的问题，可以考虑夜间加餐，防止肌肉萎缩。

健康的吃法原则相同

对于不喝酒的患者，首要原则是控制体重和腰围（男性控制在90cm以内，女性控制在85cm以内），防治糖尿病、高血压、高血脂，改善胰岛素抵抗。

其实这些原则，对于所有人都是适用的。包括《非酒精性脂肪性肝病防治指南》中给到的具体饮食建议，也就是我们平时常常说的那几条：

①  调整膳食结构, 建议适量脂肪和碳水化合物的平衡膳食；（肉类、主食该吃得吃）

②  限制含糖饮料、糕点和深加工精致食品；（甜食、甜饮料确实要戒）

③  增加全谷类食物、ω-3脂肪酸以及膳食纤维摄入；（多吃五谷杂粮、豆制品、坚果、蔬菜水果）

④  一日三餐定时适量, 严格控制晚餐的热量和晚餐后进食行为；（晚饭要吃，但不能吃多）

另外，《指南》还建议：

避免久坐少动, 建议根据患者兴趣并以能够坚持为原则选择体育锻炼方式, 以增加骨骼肌质量和防治肌少症。

例如：每天坚持中等量有氧运动30min, 每周5次, 或者每天高强度有氧运动20min, 每周3次, 同时做阻抗训练, 每周2次。

晚饭吃不吃？

上面《指南》中的建议已经回答了：“一日三餐定时限量”。

“限量”并不是不吃的意思，完全断掉一餐不仅难以坚持，反而可能让血糖波动较大，得不偿失，包括一些轻断食的人也有可能加剧血脂异常。

关键还是控制总热量、保持血糖稳定，实现每天的营养均衡。

晚饭不仅该吃，还应该好好吃。很多人都是中饭吃外卖，食物的选择比较受限，晚餐恰恰是补足营养很好的时机。

我每天就会利用晚饭吃够大量的新鲜蔬菜，主食上也尽量选择玉米、薯类、糙米饭、杂粮饭，减少精米白面的摄入。像是鱼虾、鸡胸肉、瘦猪肉、瘦牛肉这些优质蛋白，晚上也可以适量吃一点。

果汁代餐靠谱吗？

显然是不太靠谱的，不仅无法满足蛋白质和能量的需求，还增加了游离糖的摄入，果汁里的膳食纤维也被破坏了……更建议吃完整的水果！

体重要控制吗？

80g酒精/天)。"],[20,"\n","24:\"X0MC\""],[20,"\n","24:\"BsW4\""],[20,"“平时不喝，偶尔多喝一点”这种心态是应该避免的。"],[20,"\n","24:\"CwYo\""],[20,"\n","24:\"1dRR\""],[20,"但相比偶尔喝酒，每天都喝更容易引起严重的肝损伤。[3] "],[20,"\n","24:\"aJW0\""],[20,"\n","24:\"Vew8\""],[20,"另外，比起佐餐饮酒，空腹饮酒的危害也会更大。[3] "],[20,"\n","24:\"6emU\""],[20,"\n","24:\"ArYF\""],[20,{"gallery":"https://uploader.shimo.im/f/RVYClLIeMW614ooh.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"Y3Nl\""],[20,"\n","24:\"2ytt\""],[20,"《三十而已》剧中，许幻山一次晚上偷偷见林有有，对老婆谎称去应酬了，因为老婆不让吃晚饭，还特意强调，“我没吃饭，只喝了酒”……"],[20,"\n","24:\"QW9r\""],[20,"\n","24:\"kxTp\""],[20,"抛开该不该吃晚饭的问题，许幻山更应该戒酒啊！"],[20,"\n","24:\"Brpl\""],[20,"\n","24:\"0Rnb\""],[20,"脂肪肝怎么吃？"],[20,"\n","24:\"W8aN\"|32:1"],[20,"\n","24:\"urF3\""],[20,"那脂肪肝患者酒精应该怎么吃呢？"],[20,"\n","24:\"cjQI\""],[20,"\n","24:\"4ymS\""],[20,"酒精性肝病"],[20,"\n","24:\"oQSr\"|32:2"],[20,"\n","24:\"2DyS\""],[20,"对于酒精性肝病的患者，首要原则是戒酒，在这个基础上提供高蛋白、低脂的饮食，并且注意补充维生素B、维生素C、维生素K。[3] "],[20,"\n","24:\"G3YQ\""],[20,"\n","24:\"3o50\""],[20,"落实到每一餐，也就是多吃全谷物、蔬菜、水果，少油腻，选择瘦肉、鱼虾蛋奶等优质蛋白。"],[20,"\n","24:\"g8hk\""],[20,"\n","24:\"B2P2\""],[20,"如果是严重酒精性肝炎患者，甚至还可能有蛋白质热量不足的问题，可以考虑夜间加餐，防止肌肉萎缩。"],[20,"\n","24:\"sLQr\""],[20,"\n","24:\"ZoG7\""],[20,{"gallery":"https://uploader.shimo.im/f/7UGEAYY6s81vfnDB.png!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"zIQ0\""],[20,"\n","24:\"RZZy\""],[20,"健康的吃法原则相同"],[20,"\n","24:\"Jtt8\"|32:2"],[20,"\n","24:\"0325\""],[20,"对于不喝酒的患者，首要原则是控制体重和腰围（男性控制在90cm以内，女性控制在85cm以内），防治糖尿病、高血压、高血脂，改善胰岛素抵抗。\n\n其实这些原则，对于所有人都是适用的。包括《非酒精性脂肪性肝病防治指南》中给到的具体饮食建议，也就是我们平时常常说的那几条：\n\n调整膳食结构, 建议适量脂肪和碳水化合物的平衡膳食；（肉类、主食该吃得吃）\n\n限制含糖饮料、糕点和深加工精致食品；（甜食、甜饮料确实要戒）\n\n增加全谷类食物、ω-3脂肪酸以及膳食纤维摄入;（多吃五谷杂粮、豆制品、坚果、蔬菜水果）"],[20,"\n","24:\"1Cyc\""],[20,"\n一日三餐定时适量, 严格控制晚餐的热量和晚餐后进食行为；（晚饭该吃，但不能吃多）"],[20,"\n","24:\"2zc4\""],[20,"\n","24:\"e8b6\""],[20,{"gallery":"https://uploader.shimo.im/f/3zTVuatlcxmiXehp.jpg!thumbnail"},"29:0|30:0|3:\"1758\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"742\"|ori-width:\"1758\""],[20,"\n","24:\"o7QB\""],[20,"\n","24:\"n8re\""],[20,"另外，《指南》还建议："],[20,"\n","24:\"auKG\""],[20,"\n避免久坐少动, 建议根据患者兴趣并以能够坚持为原则选择体育锻炼方式, 以增加骨骼肌质量和防治肌少症。例如:每天坚持中等量有氧运动30min, 每周5次, 或者每天高强度有氧运动20min, 每周3次, 同时做阻抗训练, 每周2次。\n\n晚饭吃不吃？"],[20,"\n","24:\"JhPX%2CWOk7%2Cf8zp\"|32:2"],[20,"\n","24:\"SmxW\""],[20,"上面《指南》中的建议已经回答了：“一日三餐定时限量”。"],[20,"\n","24:\"DYZj\""],[20,"\n","24:\"Zbo5\""],[20,"“限量”并不是不吃的意思，完全断掉一餐不仅难以坚持，反而可能让血糖波动较大，得不偿失，包括一些轻断食的人也有可能加剧血脂异常。"],[20,"\n","24:\"FBYO\""],[20,"\n","24:\"uwb6\""],[20,"关键还是控制总热量、保持血糖稳定，实现每天的营养均衡。"],[20,"\n","24:\"J3Fm\""],[20,"\n","24:\"CM0t\""],[20,{"gallery":"https://uploader.shimo.im/f/nsMlpbdhqocLljn8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"ZLim\""],[20,"\n","24:\"eJ9u\""],[20,"晚饭不仅该吃，还应该好好吃。很多人都是中饭吃外卖，食物的选择比较受限，晚餐恰恰是补足营养很好的时机。"],[20,"\n","24:\"kR2o\""],[20,"\n","24:\"Apt9\""],[20,"我每天就会利用晚饭吃够大量的新鲜蔬菜，主食上也尽量选择玉米、糙米饭、杂粮饭，减少精米白面的摄入。像是鱼虾、鸡胸肉、瘦猪肉、瘦牛肉这些优质蛋白，晚上也可以适量吃一点。"],[20,"\n","24:\"dGTr\""],[20,"\n","24:\"oNit\""],[20,"果汁代餐靠谱吗？"],[20,"\n","24:\"kM2c\"|32:2"],[20,"\n","24:\"gmR1\""],[20,"显然是不太靠谱的，不仅无法满足蛋白质和能量的需求，还增加了游离糖的摄入，果汁里的膳食纤维也被破坏了……更建议吃完整的水果！"],[20,"\n","24:\"GLNF\""],[20,"\n","24:\"f7pU\""],[20,{"gallery":"https://uploader.shimo.im/f/TQgd4GcJmxSdE5X8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"PlgP\""],[20,"\n","24:\"2Axk\""],[20,"体重要控制吗？"],[20,"\n","24:\"5I6T\"|32:2"],[20,"\n","24:\"09mk\""],[20,"但控制体重确实非常有必要，特别是对于肥胖和超重的脂肪肝患者来讲，可以考虑每天减少500-100kcal的热量摄入。[2]\n"],[20,"\n","24:\"xEOs\""],[20,"只要1年之内能减重3%-5%，就可能改善高血压、高血脂、高血糖等代谢问题，并可能逆转没有其他病变的脂肪肝；如果能减重7%～10%，还可能改善非酒精性肝炎；减重10%以上，肝纤维化也是有希望逆转的。[2] "],[20,"\n","24:\"sX0G\""],[20,"\n","24:\"HuQx\""],[20,{"gallery":"https://uploader.shimo.im/f/ekvBY4ebNCZAYwqY.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"lo55\""],[20,"\n但坚持减重是一个长期过程，养成并坚持健康的生活方式和均衡的饮食结构才是控制体重的长久之策，企图靠“21天不吃晚饭”就能改善健康状况，这是不太现实的。\n\n关于怎么科学减肥、怎么控制血糖的文章，我已经写过很多啦，有兴趣的话大家可以点击文章后面的图片链接跳转阅读。"],[20,"\n","24:\"k0aE%2CEnT6%2CkAbz%2CfnqV%2CP9Xq\""],[20,"\n","24:\"Vmqf\""],[20,"\n","24:\"n3KD\""],[20,"[1] "],[20,"范建高,庄辉,黄薏.全球首部“科普版”《脂肪肝防治指南》10大关键词(一)[J].肝博士,2015(02):13-19.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"OJS2\""],[20,"[2] "],[20,"非酒精性脂肪性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):177-186.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"jCND\""],[20,"[3] 酒精性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):170-176.","0:\"%23333333\"|27:\"9\""]]'>

但控制体重确实非常有必要，特别是对于肥胖和超重的脂肪肝患者来讲，可以考虑每天减少500~1000kcal的热量摄入。[2]

只要1年之内能减重3%~5%，就可能改善高血压、高血脂、高血糖等代谢问题，并可能逆转没有其他病变的脂肪肝；如果能减重7%~10%，还可能改善非酒精性肝炎；减重10%以上，肝纤维化也是有希望逆转的。[2]

80g酒精/天)。"],[20,"\n","24:\"X0MC\""],[20,"\n","24:\"BsW4\""],[20,"“平时不喝，偶尔多喝一点”这种心态是应该避免的。"],[20,"\n","24:\"CwYo\""],[20,"\n","24:\"1dRR\""],[20,"但相比偶尔喝酒，每天都喝更容易引起严重的肝损伤。[3] "],[20,"\n","24:\"aJW0\""],[20,"\n","24:\"Vew8\""],[20,"另外，比起佐餐饮酒，空腹饮酒的危害也会更大。[3] "],[20,"\n","24:\"6emU\""],[20,"\n","24:\"ArYF\""],[20,{"gallery":"https://uploader.shimo.im/f/RVYClLIeMW614ooh.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"Y3Nl\""],[20,"\n","24:\"2ytt\""],[20,"《三十而已》剧中，许幻山一次晚上偷偷见林有有，对老婆谎称去应酬了，因为老婆不让吃晚饭，还特意强调，“我没吃饭，只喝了酒”……"],[20,"\n","24:\"QW9r\""],[20,"\n","24:\"kxTp\""],[20,"抛开该不该吃晚饭的问题，许幻山更应该戒酒啊！"],[20,"\n","24:\"Brpl\""],[20,"\n","24:\"0Rnb\""],[20,"脂肪肝怎么吃？"],[20,"\n","24:\"W8aN\"|32:1"],[20,"\n","24:\"urF3\""],[20,"那脂肪肝患者酒精应该怎么吃呢？"],[20,"\n","24:\"cjQI\""],[20,"\n","24:\"4ymS\""],[20,"酒精性肝病"],[20,"\n","24:\"oQSr\"|32:2"],[20,"\n","24:\"2DyS\""],[20,"对于酒精性肝病的患者，首要原则是戒酒，在这个基础上提供高蛋白、低脂的饮食，并且注意补充维生素B、维生素C、维生素K。[3] "],[20,"\n","24:\"G3YQ\""],[20,"\n","24:\"3o50\""],[20,"落实到每一餐，也就是多吃全谷物、蔬菜、水果，少油腻，选择瘦肉、鱼虾蛋奶等优质蛋白。"],[20,"\n","24:\"g8hk\""],[20,"\n","24:\"B2P2\""],[20,"如果是严重酒精性肝炎患者，甚至还可能有蛋白质热量不足的问题，可以考虑夜间加餐，防止肌肉萎缩。"],[20,"\n","24:\"sLQr\""],[20,"\n","24:\"ZoG7\""],[20,{"gallery":"https://uploader.shimo.im/f/7UGEAYY6s81vfnDB.png!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"zIQ0\""],[20,"\n","24:\"RZZy\""],[20,"健康的吃法原则相同"],[20,"\n","24:\"Jtt8\"|32:2"],[20,"\n","24:\"0325\""],[20,"对于不喝酒的患者，首要原则是控制体重和腰围（男性控制在90cm以内，女性控制在85cm以内），防治糖尿病、高血压、高血脂，改善胰岛素抵抗。\n\n其实这些原则，对于所有人都是适用的。包括《非酒精性脂肪性肝病防治指南》中给到的具体饮食建议，也就是我们平时常常说的那几条：\n\n调整膳食结构, 建议适量脂肪和碳水化合物的平衡膳食；（肉类、主食该吃得吃）\n\n限制含糖饮料、糕点和深加工精致食品；（甜食、甜饮料确实要戒）\n\n增加全谷类食物、ω-3脂肪酸以及膳食纤维摄入;（多吃五谷杂粮、豆制品、坚果、蔬菜水果）"],[20,"\n","24:\"1Cyc\""],[20,"\n一日三餐定时适量, 严格控制晚餐的热量和晚餐后进食行为；（晚饭该吃，但不能吃多）"],[20,"\n","24:\"2zc4\""],[20,"\n","24:\"e8b6\""],[20,{"gallery":"https://uploader.shimo.im/f/3zTVuatlcxmiXehp.jpg!thumbnail"},"29:0|30:0|3:\"1758\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"742\"|ori-width:\"1758\""],[20,"\n","24:\"o7QB\""],[20,"\n","24:\"n8re\""],[20,"另外，《指南》还建议："],[20,"\n","24:\"auKG\""],[20,"\n避免久坐少动, 建议根据患者兴趣并以能够坚持为原则选择体育锻炼方式, 以增加骨骼肌质量和防治肌少症。例如:每天坚持中等量有氧运动30min, 每周5次, 或者每天高强度有氧运动20min, 每周3次, 同时做阻抗训练, 每周2次。\n\n晚饭吃不吃？"],[20,"\n","24:\"JhPX%2CWOk7%2Cf8zp\"|32:2"],[20,"\n","24:\"SmxW\""],[20,"上面《指南》中的建议已经回答了：“一日三餐定时限量”。"],[20,"\n","24:\"DYZj\""],[20,"\n","24:\"Zbo5\""],[20,"“限量”并不是不吃的意思，完全断掉一餐不仅难以坚持，反而可能让血糖波动较大，得不偿失，包括一些轻断食的人也有可能加剧血脂异常。"],[20,"\n","24:\"FBYO\""],[20,"\n","24:\"uwb6\""],[20,"关键还是控制总热量、保持血糖稳定，实现每天的营养均衡。"],[20,"\n","24:\"J3Fm\""],[20,"\n","24:\"CM0t\""],[20,{"gallery":"https://uploader.shimo.im/f/nsMlpbdhqocLljn8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"ZLim\""],[20,"\n","24:\"eJ9u\""],[20,"晚饭不仅该吃，还应该好好吃。很多人都是中饭吃外卖，食物的选择比较受限，晚餐恰恰是补足营养很好的时机。"],[20,"\n","24:\"kR2o\""],[20,"\n","24:\"Apt9\""],[20,"我每天就会利用晚饭吃够大量的新鲜蔬菜，主食上也尽量选择玉米、糙米饭、杂粮饭，减少精米白面的摄入。像是鱼虾、鸡胸肉、瘦猪肉、瘦牛肉这些优质蛋白，晚上也可以适量吃一点。"],[20,"\n","24:\"dGTr\""],[20,"\n","24:\"oNit\""],[20,"果汁代餐靠谱吗？"],[20,"\n","24:\"kM2c\"|32:2"],[20,"\n","24:\"gmR1\""],[20,"显然是不太靠谱的，不仅无法满足蛋白质和能量的需求，还增加了游离糖的摄入，果汁里的膳食纤维也被破坏了……更建议吃完整的水果！"],[20,"\n","24:\"GLNF\""],[20,"\n","24:\"f7pU\""],[20,{"gallery":"https://uploader.shimo.im/f/TQgd4GcJmxSdE5X8.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"PlgP\""],[20,"\n","24:\"2Axk\""],[20,"体重要控制吗？"],[20,"\n","24:\"5I6T\"|32:2"],[20,"\n","24:\"09mk\""],[20,"但控制体重确实非常有必要，特别是对于肥胖和超重的脂肪肝患者来讲，可以考虑每天减少500-100kcal的热量摄入。[2]\n"],[20,"\n","24:\"xEOs\""],[20,"只要1年之内能减重3%-5%，就可能改善高血压、高血脂、高血糖等代谢问题，并可能逆转没有其他病变的脂肪肝；如果能减重7%～10%，还可能改善非酒精性肝炎；减重10%以上，肝纤维化也是有希望逆转的。[2] "],[20,"\n","24:\"sX0G\""],[20,"\n","24:\"HuQx\""],[20,{"gallery":"https://uploader.shimo.im/f/ekvBY4ebNCZAYwqY.jpg!thumbnail"},"29:0|30:0|3:\"900\"|4:\"auto\"|crop:\"\"|frame:\"none\"|ori-height:\"383\"|ori-width:\"900\""],[20,"\n","24:\"lo55\""],[20,"\n但坚持减重是一个长期过程，养成并坚持健康的生活方式和均衡的饮食结构才是控制体重的长久之策，企图靠“21天不吃晚饭”就能改善健康状况，这是不太现实的。\n\n关于怎么科学减肥、怎么控制血糖的文章，我已经写过很多啦，有兴趣的话大家可以点击文章后面的图片链接跳转阅读。"],[20,"\n","24:\"k0aE%2CEnT6%2CkAbz%2CfnqV%2CP9Xq\""],[20,"\n","24:\"Vmqf\""],[20,"\n","24:\"n3KD\""],[20,"[1] "],[20,"范建高,庄辉,黄薏.全球首部“科普版”《脂肪肝防治指南》10大关键词(一)[J].肝博士,2015(02):13-19.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"OJS2\""],[20,"[2] "],[20,"非酒精性脂肪性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):177-186.","0:\"%23333333\"|27:\"9\""],[20,"\n","24:\"jCND\""],[20,"[3] 酒精性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):170-176.","0:\"%23333333\"|27:\"9\""]]'>

但坚持减重是一个长期过程，养成并坚持健康的生活方式和均衡的饮食结构才是控制体重的长久之策，企图靠“21天不吃晚饭”就能改善健康状况，这是不太现实的。

关于怎么科学减肥、怎么控制血糖的文章，我已经写过很多啦，有兴趣的话大家可以点击文章后面的图片链接跳转阅读。

参考资料：（更新日期2020年08月3日）

[1] 范建高,庄辉,黄薏.全球首部“科普版”《脂肪肝防治指南》10大关键词(一)[J].肝博士,2015(02):13-19.

[2] 非酒精性脂肪性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):177-186.

[3] 酒精性肝病防治指南(2018年更新版)[J].实用肝脏病杂志,2018,21(02):170-176.

随手转发，科学呵护身边的人。