Oatmeal porridge cooked with green beans and walnuts is being evaluated by medical research institutes as a "golden" breakfast dish in the cold season.
According to the European Institute of Nutrition and Difficulty, oats contain beta-glucan, a type of soluble fiber that can reduce fat accumulation in the liver, increase the activity of liver enzymes and stabilize blood cholesterol.
A study published in the Journal of Hepatology showed that people who ate oats daily for 8 weeks reduced 17% of liver fat and significantly improved liver enzymes ALT, AST.
Green beans are rich in flavonoids and polyphenols, antioxidant compounds that can reduce liver cell damage caused by oxidative stress. At the same time, green beans help the kidneys eliminate uric acid and nitrates more effectively.
Meanwhile, walnuts provide omega-3 and arginine, which help regenerate liver cells, improve blood flow to the kidneys and reduce thick tissue inflammation.
An omega-3-rich diet helps reduce the risk of kidney failure by up to 30% in middle-aged people.
The liver is the center of nutritional metabolism, filtering toxins and producing bile, an essential element for fat digestion.
In the cold season, the liver is often pressured by increased intake of protein-rich foods and saturated fat.
In addition, the monounsaturated fatty acids (MUFAs) in walnuts help activate the enzyme AMPK, energy metabolism lock, promoting the liver to burn fat instead of store it.
Thanks to that, the liver works more effectively and reduces the risk of visceral fat accumulation, the leading factor causing non-alcoholic fatty liver inflammation (NAFLD).
According to The Lancet Nephrology, a diet high in fiber and low in sodium helps improve renal globular filtering (eGFR) and reduce oxidative stress in kidney cells.
Green beans provide natural potassium and magnesium, which help balance electrolytes and reduce blood pressure, a protective factor for kidney microchips.
Arginine in walnuts plays a role in increasing nitric oxide synthesis, helping to dilate blood vessels and improve blood circulation to the kidneys, thereby increasing the ability to filter toxins out of the body.
Drinking a glass of warm water after eating this porridge helps optimize the natural cleansing process.
Eating oatmeal and walnut porridge at 7-8 am helps provide stable energy, maintain a feeling of fullness for a long time and support the energy metabolism throughout the whole session.
Adding a few slices of ginger or a small spoonful of honey can increase the effectiveness of warming the body and improving blood circulation, an important factor in helping the liver and kidneys function more smoothly in cold weather.
