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◉ Chinese Food Therapy · Porridge · 51. Lily and White Fungus Porridge
I. Recommended Dietary Therapy and Reasons
Recommended dishes:百合银耳粥
Recommended reasons: 百合银耳粥是一道清润、柔滑、口感轻盈的中国食疗粥品，适合放在社交焦虑课程中作为干燥、烦躁或夜间紧张时的温和支持。百合带有淡淡清香，银耳煮后胶质柔滑，配合粳米可形成顺口、不厚重的粥底。它适合在晚餐或下午食用，尤其适合想要清淡而有安抚感的时刻。柔滑的口感能够帮助进食速度放慢，让身体从焦急和紧绷中慢慢进入平稳状态。
2. Recipe and Method
Recipe (1–2 servings):
- 干百合 20 g，提前浸泡
- 干银耳 1/3 朵，提前泡发
- 粳米 50–60 g
- 850 ml of clean water
- A little rock sugar, optional
- 5g of goji berries (optional)
practice:
- 干银耳提前泡发，去除黄色根部后撕成小朵。
- 干百合提前浸泡，粳米淘洗干净。
- 锅中加入银耳和清水，先煮 20 分钟。
- 加入粳米，继续小火慢煮 25 分钟。
- 放入百合，再煮 10–15 分钟，避免百合完全煮散。
- 粥体柔滑后，根据需要加入少量冰糖。
- Finally, sprinkle in goji berries and simmer for 2–3 minutes before serving warm.
3. Small rituals for body and mind
撕银耳时，可以观察它泡发后的柔软纹理，让手上的动作变慢。
银耳煮出柔滑感时，感受粥从清水变得润泽。可以提醒自己：我可以允许身体一点点被安抚。
吃第一口时，先感受银耳的滑、百合的清香和粥的温热，让紧张慢慢下降。
4. Dietary Therapy Experience Record
- 记录食用时间，是下午、晚餐，还是夜间紧张时的温和补充。
- 观察食用后 30–60 分钟内，喉咙舒适度、胃部轻盈感、心绪稳定度和睡前放松感是否变化。
- 若在干燥、焦躁或说话较多后食用，可记录它是否带来清润感。
V. Instructional Videos (approximately 3–5 minutes)
Video Title:百合银耳粥 · 清润柔滑的中国食疗粥品
6. Precautions
- 银耳应充分泡发并去除根部，煮熟后再食用。
- 百合不宜煮太久，否则容易过度软散。
- Blood sugar managers should reduce or eliminate the addition of rock sugar.
- 胃寒或腹泻时应少量食用，并保持温热。
- 银耳粥不宜隔夜反复加热过久。
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 diabetes, digestive system disorders, food allergies, or special 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.