A light, easy-to-digest breakfast not only helps the digestive system "start up" smoothly but also contributes to reducing the burden on the liver. Among the choices recommended by many nutrition experts, pumpkin-cooked oatmeal porridge is considered a simple dish, suitable for starting a new day.
Oats
Rich in soluble beta-glucan fiber, which helps improve intestinal motility, supports the elimination of cholesterol and excess metabolic products. Pumpkin provides vitamins A, C and antioxidants, contributing to protecting liver cells from oxidative stress, a common factor in people who eat a lot of fat and are less active.
According to Dr. Frank Hu, a nutritionist at Harvard School of Public Health (USA), meals rich in whole grains in the morning can help improve lipid metabolism and reduce pressure on the liver throughout the day. "Gan does not need radical detoxification therapies, but needs a regular diet rich in fiber and micronutrients," he emphasized.
Cardamom oatmeal porridge
It also brings a moderate feeling of fullness, avoids bloating or indigestion, a common condition when eating a high-fat breakfast. For middle-aged people, people with dyslipidemia or morning fatigue, this porridge is considered a safe choice.
The cooking method is quite simple: Choose a flat-handled oatmeal cooked with water for 5-7 minutes, add soft steamed pumpkin, simmer gently until thick. You can season it lightly, without sugar; if you want to enhance the flavor, add a little minced fresh ginger to support digestion.
Dr. Michael Greger, a doctor and clinical nutritionist in the US, believes that maintaining a plant-based, low-protein breakfast helps the liver reduce the need to process heavy metabolic products. “Simple cereal porridge in the morning is a sustainable way to support the liver, instead of relying on functional foods,” he shared.
