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◉ Mediterranean Diet · 10. Lemon Chicken Soup (Avgolemono)
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Lemon chicken soup (Avgolemono)
Recommended reasons: 柠檬鸡汤是一道柔和、温暖、带有清亮酸香的希腊传统食养料理，适合放在社交焦虑课程中作为安抚胃部与恢复体力的汤品支持。鸡肉和鸡汤提供温和蛋白与热量，鸡蛋让汤体更细滑，柠檬汁带来清爽气息，使整道汤不显沉重。它适合在紧张、疲惫、胃口变弱或需要一碗热汤稳定身心时使用，让身体在温热、酸香和柔滑之间获得一种安全而可接受的补养。
2. Recipe and Method
Recipe (1–2 servings):
- 熟鸡胸肉或鸡腿肉 80–100 g，撕丝
- 鸡汤或清水 500 ml
- 熟米饭 1/3 碗，或小米形面 30 g
- 1 egg
- 1–1.5 tablespoons lemon juice
- 橄榄油 1 茶匙，可选
- A pinch of black pepper
- A pinch of sea salt
- 欧芹碎 少许，可选
- 柠檬片 1 片，可选
practice:
- 锅中倒入鸡汤或清水，加入熟米饭或小米形面，小火煮至柔软。
- 放入撕好的熟鸡肉，继续加热 3–5 分钟。
- 鸡蛋打入碗中，加入柠檬汁，充分搅打均匀。
- 从锅中舀出少量热汤，缓慢倒入蛋液中，同时不断搅拌，避免结块。
- 将调温后的蛋液慢慢倒回锅中，小火搅拌，让汤体变得细滑。
- 加入少量海盐和黑胡椒调味，不要大火沸腾。
- 关火后撒上欧芹碎，可淋少量橄榄油后食用。
3. Small rituals for body and mind
搅打蛋液和柠檬汁时，可以感受两个不同质地慢慢融合，提醒自己紧张和柔软也可以同时存在。
把热汤慢慢倒入蛋液时，动作要缓，像是在给身体一个慢慢适应的过程。可以在心里提醒自己：我可以一点一点进入当下。
喝第一口汤时，先感受温度、酸香和柔滑口感，让身体在热汤中慢慢放松。
4. Dietary Therapy Experience Record
- 记录食用时间，是早餐、午餐、晚餐，还是疲惫时的一碗热汤。
- 观察食用后 30–60 分钟内，胃部温暖度、精神清晰度、饱足感和情绪缓和度的变化。
- 若在焦虑导致胃口下降时食用，可记录热汤是否比固体食物更容易接受。
V. Instructional Videos (approximately 3–5 minutes)
Video Title:柠檬鸡汤 · 柔滑清亮的希腊温和汤品
6. Precautions
- 蛋液倒回锅中后不宜大火沸腾，否则容易出现蛋花状结块。
- 柠檬汁可先少量加入，再根据个人酸度接受度调整。
- 胃酸明显者应减少柠檬汁用量，避免空腹大量饮用。
- 鸡汤若已有咸味，调味时应减少海盐。
- 鸡肉需提前煮熟，不建议使用未熟鸡肉直接短时间加热。
hint:本食谱为日常身心调养参考，不替代任何医疗诊断与治疗。如有鸡蛋过敏、禽肉过敏、胃酸明显、低盐饮食要求或特殊营养限制，请优先遵从医护与营养师建议。
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.