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◉ Eastern Dietary Therapy: Millet Pumpkin Congee
I. Recommended Dietary Therapy and Reasons
Recommended dishes:小米南瓜粥（Millet Pumpkin Congee）
Recommended reasons:小米南瓜粥适合作为第902课“创伤后的情绪反应与身体症状”的疗愈食谱。它以温和、清淡、容易操作为原则，帮助学习者在课程练习后补充能量，降低身体负担，并把注意力带回味觉、触感和当下节奏。这道料理不追求复杂技巧，而是通过稳定的主食、蔬菜、优质蛋白或天然香气，形成一种可重复的日常照护。对于创伤相关课程来说，规律饮食本身就是一种安全线索，可以提醒身体：此刻我正在照顾自己。温和、易消化、适合睡眠不稳和胃部紧张，也适合在情绪波动、身体紧绷或学习后需要恢复时食用。
2. Recipe and Method
Recipe (1–2 servings):
- Xiaomi 60g
- 150g pumpkin, peeled and cut into chunks
- 700 ml of clean water
- 枸杞 1 小勺
- 冰糖或蜂蜜 少许，可不加
practice:
- 小米淘洗后浸泡 10 分钟。
- 南瓜切小块，与小米和清水一同入锅。
- 大火煮开后转小火，慢煮 25–30 分钟。
- 加入枸杞再煮 3 分钟。
- 温热食用，口味清淡为宜。
3. Small rituals for body and mind
准备小米南瓜粥时，可以先整理桌面，让食材一项一项出现，帮助大脑从混乱回到顺序。
When washing, cutting, stirring, or stewing, focus on your hand movements, color changes, and the aroma of the food; don't rush to finish.
When you take your first bite, remind yourself: I am taking care of my body with simple food and allowing myself to recover slowly.
4. Dietary Therapy Experience Record
- Record when you eat it: whether it's breakfast, lunch, dinner, or a light meal after a class.
- Observe changes in stomach burden, fullness, body temperature, and mood stability within 30–60 minutes after consumption.
- If you choose a similar light diet several times in a row, you can record whether there are any changes in sleep, fatigue, concentration, and physical tension.
V. Instructional Videos (approximately 3–5 minutes)
◉ Video Title:小米南瓜粥 · 适合身心恢复的日常疗愈食谱
6. Precautions
- If you have a poor appetite during the recovery period from trauma, you can reduce the portion size and choose warm, soft, and easily digestible parts first.
- If you are allergic to dairy products, nuts, seafood, gluten, or soy products, please substitute ingredients accordingly.
- Seasoning should be light, avoiding excessive saltiness, spiciness, or sweetness to prevent increased physical stimulation.
- If you are receiving guidance from a doctor or nutritionist, please prioritize following their personalized dietary advice.
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 chronic illnesses, special nutritional restrictions, are pregnant, or are currently taking medication, 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.