Liver & Kidney| 保护肝脏和肾脏

Cooking Oil for Liver and Kidney Health ｜保护肝脏

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中文(English version follows below.)

肝脏的“隐形杀手”：除了酒精，为啥种子油要避开

很多人都知道酒精和霉变食物（黄曲霉毒素）是肝脏的头号敌人，但有一类健康陷阱常常被忽视，那就是高度加工的种子油，比如如大豆油、玉米油、菜籽油等。其实问题并不在于这些种子本身，而是极其复杂的加工过程破坏了它们原有的健康属性。

为什么它们对肝脏损害巨大？

虽然这些油源自植物，但是因为他们要被高度加工，所以让它们变得不再天然了：

• 氧化应激的温床：这些油富含 Omega-6 多不饱和脂肪酸，极不稳定。在精炼的高温和化学溶剂处理下，它们极易氧化，产生大量自由基。这些物质进入人体后会直接攻击肝细胞，引发慢性炎症。
  
  

• 非酒精性脂肪肝（NAFLD）的推手：现代饮食中 Omega-6 与 Omega-3 的比例严重失衡。过量的 Omega-6 会干扰脂肪代谢，加速脂肪在肝脏的堆积，甚至诱发肝纤维化。
  
  

• 隐藏的反式脂肪：反复加热或长时间高温烹饪这些种子油，会产生反式脂肪酸和有害醛类（如 HNE），这些毒素需要肝脏全力解毒，大大加重了肝脏负担。

  
  

给护肝的建议

1.少吃外卖和超加工零食：它们是这些劣质油的重灾区。我现在买食物和零食都会用Bobby Approved App来扫描一下了，如果显现的成分是一片红海，我都不敢买的。

2.厨房换油：尝试使用更稳定的油脂，如特级初榨橄榄油、牛油果油或适量的动物油脂。我在Costco买的瓶装的100%纯牛油果油（耐高温，炒菜用）和100%纯特级初榨橄榄油（不耐高温，不要用来热炒菜，凉拌用），都非常好。


那椰子油健康吗？虽然椰子油由于不易氧化，是比种子油更安全的替代品，但是它对肝脏并不太友好。因为它缺乏橄榄油中那种强效的抗氧化和抗炎特性。此外，由于其饱和脂肪含量极高，过量摄入仍会导致脂肪在肝脏堆积，特别是在总热量摄入较高的情况下。


我的总结：可以吃椰子油，但还是纯牛油果油和特级初榨橄榄油对肝脏更健康。

3.避开高温深炸：即使是好油，反复高温也会变质。不管用啥油，我从来不油炸食物。

English Version

The "Silent Killer" of Your Liver: It’s Not Just Alcohol!

When we think of liver damage, alcohol and moldy foods (aflatoxins) usually top the list. However, there is a "health trap" hiding in plain sight in almost every modern kitchen: Highly Processed Seed Oils (such as soybean, corn, and sunflower oils). The health concerns aren't inherent to the seed oils, but rather a result of the extensive processing that alters their chemical stability.

Why Are They So Harmful to Your Liver?

While these oils originate from plants, the "heavy processing" they undergo makes them anything but natural. Here’s why your liver struggles with them:

• A Hotbed for Oxidative Stress: These oils are high in Omega-6 polyunsaturated fatty acids, which are chemically unstable. During high-heat refining and chemical solvent extraction, they oxidize easily, creating a flood of free radicals. These compounds directly attack liver cells and trigger chronic inflammation.
  
  

• Driving Fatty Liver Disease (NAFLD): The modern diet has a severely skewed ratio of Omega-6 to Omega-3. Excessive Omega-6 intake disrupts fat metabolism, accelerating fat accumulation in the liver and potentially leading to fibrosis.
  
  

• Hidden Toxins: When these oils are used for high-heat cooking or deep-frying, they produce trans fats and toxic byproducts like HNE (4-Hydroxynonenal). These toxins force the liver into "overdrive" to detoxify, leading to long-term organ fatigue.

Tips for a Liver-Friendly Life

1.Cut Down on Processed Snacks: Packaged foods and fast foods are the primary sources of these low-quality oils.

2.Upgrade Your Kitchen Oils: Switch to more stable, nutrient-dense options like Extra Virgin Olive Oil, Avocado Oil, or grass-fed animal fats.

Is coconut oil healthy? While coconut oil is a safer alternative to seed oils because it doesn't oxidize easily, it isn't a liver 'superfood.' It lacks the potent antioxidants and anti-inflammatory benefits found in olive oil. Furthermore, its high saturated fat content means that overconsumption can still lead to fat buildup in the liver, especially if your total calorie intake is high.

In short: coconut oil is okay to eat, but pure avocado oil and extra virgin olive oil are still the healthier choices for your liver.

3.Avoid Deep Frying: Even with better oils, repeated high-heat exposure causes chemical degradation. Regardless of the type of oil, I never deep-fry my food.

References

Tips on How to Take Care of Your Liver, American Liver Foundation.
This article suggests avoiding fats highly proceed by seed oils that are “typically found in fried foods and highly processed snacks, such as potato chips... Steer clear of these fats as they can increase inflammation and contribute to liver damage over time."

The SEED OIL debate is ramping up, what you need to know about omega 6 oils.

Based on the article from the Fatty Liver Foundation, the verdict on whether seed oils are bad for the liver is nuanced: it is not the oils themselves that are "poison," but rather the excessive amount (the dose) and the imbalance they create in the modern diet.

Three Key Strategies to Combat Fatty Liver Disease,Fatty Liver Alliance.