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◉ Eastern Food Therapy · Porridge · 40. Red Date, Longan, and Lotus Seed Porridge
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Red Date, Longan, and Lotus Seed Porridge
Recommended reasons: 红枣桂圆莲子粥甜润安稳，适合正念冥想后作为收束食养。它帮助身体从观察冲动、等待冲动、放下冲动的过程中获得温柔补给，使学习者明白平静不是压抑，而是通过一次次照护慢慢建立。
2. Recipe and Method
Recipe (1–2 servings):
- 3 red dates, pitted.
- 桂圆肉 8 g
- 莲子 18 g，去芯浸泡
- 粳米 45 g
- 800 ml of clean water
practice:
- Soak lotus seeds for 1–2 hours in advance.
- 粳米、莲子和清水入锅煮开。
- Simmer over low heat for 35 minutes until the lotus seeds are soft.
- 加入红枣和桂圆肉，再煮 8 分钟。
- 温热食用，不需额外加糖。
3. Small rituals for body and mind
加入桂圆时，提醒自己可以用温柔来安抚，而不是用拔毛来释放。
吃粥前做三次呼吸，观察冲动是否只是一个感觉。
食用后写下一句：我可以看见冲动，也可以不跟随它。
4. Dietary Therapy Experience Record
- Record the time of consumption, whether it is breakfast, lunch, dinner, or physical and mental care when impulses, fatigue, or anxiety are rising.
- Observe the changes in satiety, stomach comfort, body relaxation, and intensity of hair-plucking urge within 30–60 minutes after consumption.
- Record whether this recipe helps you delay impulses, stabilize your emotions, or more gently return to your bodily sensations.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:红枣桂圆莲子粥 · 东西疗愈食谱教学
6. Precautions
- 桂圆和红枣偏甜，控糖者需少量。
- 上火、口干者不宜多食。
- 睡前食用不宜过多。
- 莲子需煮软以免消化负担。
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you have allergies, chronic illnesses, are pregnant, are taking special medications, or require low-sodium or low-sugar diets, please prioritize following the advice of your healthcare provider and nutritionist.
Intelligently recommend dietary therapy combinations according to the course stage, which are low-burden, highly nutritious, easy to operate and replaceable; load them to the content box on the right with one click, so you can eat well and make rapid progress.
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Record key progress and reflections by unit, automatically summarize and visualize trends, support attachments and reminders, and help you steadily achieve your goals with full traceability.