11 Pancreatic Foods Strengthen first Can avoid many diseases
Open a list of healthy pancreas foods Restores the function of the pancreas to its maximum efficiency. Just a little fine.
The pancreas is one of the organs in the digestive system. Serves to create gastric juice Make insulin And regulate blood sugar levels But if the functioning of the pancreas is abnormal It can be the cause of diabetes. And hepatitis So we come to eat food to nourish the pancreas. Let's restore the pancreas.
The pancreas is a very important organ.
The liver and the pancreas are different organs. The pancreas is located in the upper abdomen, below the liver, and runs towards the stomach. The pancreas is one of the largest glands in the body. Shaped like a tadpole
There are two functions of the pancreas. First of all, it is an organ that produces digestive juices for the small intestine to digest the food we eat. The digestive nutrients are converted into nutrients that are suitable for use in different parts of the body. The second is the production of insulin to control blood sugar levels.
However, if we are eating more than the body's needs, such as eating high-sugar foods. Too much high-fat food The pancreas will have to work hard. And may deteriorate This will cause diseases such as diabetes, from the body's inability to manage insulin. Or hepatitis, etc. So we should eat foods that are good for your pancreas. Let's take a look at what foods to nourish the pancreas.
1. Water
The water will help flush toxins in the body. Help the work of the organs to be smoother Therefore, we should drink about 8 glasses of water per day, or at least 1.5 liters per day.
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2. Good fats
Dietary fats are omega-3 fatty acids obtained from eggs, fish, nuts, and vegetable oils such as olive oil, canola oil, and unsaturated fatty acids such as seed oils, high-fat fish and Helpful omega-6 fatty acids help nourish the liver. You can find Omega-6 from avocados. Almost any vegetable oil However, it should not eat more than 50 grams of fat per day so that the body can use all the energy from the fat we eat. Not remaining until it can affect the health
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3. Fruits
Especially, berries, cherries, or fruits that are relatively high in antioxidants are considered healthy foods. That helps reduce the deterioration of cells in the body or choose to eat the right amount of low-sugar fruits. It does not affect the body's insulin secretion as much as it affects the pancreas.
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4. cruciferous vegetables
Cruciferous vegetables like cauliflower, cauliflower, broccoli are a great source of nutrients, fiber, and cauliflower also contains glucosinolate. (Glucosinolates), which have anti-cancer activity caused by various chemicals, but should choose to eat organic vegetables to ensure that the chemical residues from the plant are not ingested into the body.
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5. Garlic
Research from National Cancer reveals that garlic eaters have a 54% lower risk of pancreatic cancer because garlic is relatively high in antioxidants. Help prevent pancreatic cells being destroyed. And nourish the pancreas in the body Garlic also stimulates the pancreas to make insulin. And can reduce the amount of sugar in the blood So try to eat 2 cloves of fresh garlic a day, or at least eat garlic from food at each meal is still good.
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6. Lean Meat
Protein is a nutrient that the body needs to receive. And a high-protein meal is meat. We should choose to eat lean meat. And try to choose meat that is cooked by steaming, boiling or grilling instead of frying
7. Nuts
In addition to meat proteins We also eat plant protein. Such as beans such as lentils, peas, sweet peas, edamame, soybeans, tofu, etc.
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8. Walnuts
Walnuts are a type of nut. They contain relatively high omega-3 fatty acids and can also help lower blood cholesterol. It can be enjoyed as a snack during the day.
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9.Almond milk
Drinking almond milk gives you more healthy fatty acids than regular cow's milk. And it also has antioxidants from almonds added. But choose the type that is less sugar
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10. Yogurt
A study published by the National Cancer Institute suggests that the body should get three servings of low-fat yogurt a day because yogurt contains healthy bacteria. Help balance bacteria in the gut Reduce the risk of pancreatic cancer. And can help protect the intestinal and pancreas system again In this way, eating to nourish the pancreas, you should choose low-fat yogurt, less sugar, Greek yogurt. Or natural low fat yogurt
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11.Whole grains
Whole grains and brown rice are good carbs. Not only a weight loss food But whole grains are also low-glycemic carbohydrates. Eating it does not cause the insulin levels to fluctuate that the body is difficult to control. Helps the pancreas not have to work too hard.
In addition to foods that should be eaten to nourish the pancreas. You should avoid the following foods that may damage the pancreas.
- Fried foods
- high fat food Including lean meats
- Spicy food, both sweet, salty, and spicy
- Foods that are high in sugar, both snacks and beverages
- all kinds of alcoholic beverages
- Dairy (limited quantity) If you want to drink milk, choose low fat milk. Or without fat
In addition, they should avoid eating large, full meals. Because eating a lot of food at a time can increase the burden on the pancreas to work more than necessary. So try to eat but when you are full Or share to eat small meals 5-6 times a day, etc.
