Oats are a source of beta-glucan soluble fiber, which has been proven to help lower LDL cholesterol and improve insulin sensitivity, thereby reducing the metabolic burden on the liver.
Overall studies supported by the NIH show that soluble fiber in general can help reduce liver fat and improve blood lipid profiles in people with fatty liver.
Fiber also helps regulate blood sugar, reducing the kidney's filtering burden. At the same time, oats contain polyphenols such as avenanthramide - a group of antioxidants that have anti-inflammatory and protective effects on liver cells from oxidative stress.
Green vegetables provide chlorophyll, B vitamins, folate and minerals such as magnesium and potassium - all of which play a role in energy metabolism, DNA synthesis and electrolyte balance.
The NIH Research Institute and major nutrition studies recommend increasing green vegetables in the diet to reduce oxidative stress and protect kidney tissue from damage caused by free radicals.
Chlorophyll in green vegetables has been shown to help reduce the absorption of oxidizing substances and promote natural excretion.
Eggs are a complete source of protein and choline - an essential nutrient that supports liver function during methylation, lipid transport and phospholipide synthesis.
Choline plays an important role in reducing liver fat accumulation, an important risk factor for non-alcoholic fatty liver disease.
Studies evaluated by the NIH and CDC show that supplementing choline through diet (such as eggs) can improve liver function and support lipid metabolism.
Cook oats (50-70g) with water or soy milk until soft.
Add washed, chopped green vegetables (50-100g) to the pot when the porridge is almost cooked.
Serve with 1-2 boiled eggs and a little ground pepper.
Bird's nest porridge with green vegetables and boiled eggs is a combination of important nutrient groups:
Soluble fiber and polyphenols from oats help lower cholesterol and protect the liver;
Antioxidants and minerals from green vegetables help reduce oxidative stress and protect the kidneys;
High-quality protein from eggs helps maintain muscle mass, balance blood sugar and increase feelings of fullness.
