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◉ Mediterranean Diet · 105. Tomato Olive Pasta
I. Recommended Dietary Therapy and Reasons
Recommended dishes:番茄橄榄意面（Tomato Olive Pasta）
Recommended reasons: 番茄橄榄意面以番茄、黑橄榄、橄榄油与香草搭配，味道鲜明而不沉重。适合在人际压力课程中作为共享型主食，让学习者在稳定餐食中补充能量，也练习把压力从隐瞒和羞耻中带回可表达、可被支持的生活场景。
2. Recipe and Method
Recipe (1–2 servings):
- 全麦意面 80 g
- 番茄丁 120 g
- 6 black olives
- 1 tablespoon olive oil
- A little minced garlic
- 罗勒或牛至 少许
- A pinch of sea salt
- A pinch of black pepper
practice:
- 意面煮至适口，保留少量煮面水。
- 锅中加入橄榄油和蒜末炒香。
- 加入番茄丁煮软。
- 放入橄榄和意面翻拌。
- 加入香草、海盐和黑胡椒调味。
3. Small rituals for body and mind
煮面时观察时间，练习给自己一个清楚边界。
翻拌意面时，想象压力也可以被说出来、被接住。
分享食用时，练习一句简单表达：我今天需要一点理解。
4. Dietary Therapy Experience Record
- Record the time of consumption, whether it is breakfast, lunch, dinner, or a caregiver during a time of anxiety, impulsiveness, or fatigue.
- Observe changes in satiety, physical relaxation, hand impulses, and emotional stability within 30–60 minutes after consumption.
- Record whether this recipe helps you reduce the urge to peel or makes it easier for your body to return to a sense of security.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:番茄橄榄意面 · 地中海温和食养练习
6. Precautions
- 麸质敏感者选择无麸质意面。
- Olives contain salt; those with a low-salt diet should consume only small amounts.
- 番茄胃酸者减少用量。
- 蒜刺激胃部者可省略。
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 food allergies, chronic diseases, are pregnant, are taking special medications, are on a low-salt diet, are controlling your blood sugar, or have other nutritional restrictions, 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.