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◉ Eastern Food Therapy · Porridge · 30. Black Rice and Red Bean Porridge
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Black rice and red bean porridge
Recommended reasons: 黑米红豆粥颜色沉稳、口感饱满，适合羞耻感较重、情绪低落或身体疲惫时食用。它带来扎实的饱足感，帮助学习者在镜像暴露与自我接纳练习后，通过一碗温热食物重新体验身体值得被照顾。
2. Recipe and Method
Recipe (1–2 servings):
- 黑米 35 g，提前浸泡
- Soak 25g of red beans in advance.
- 20 g of japonica rice
- 850 ml of clean water
- Two red dates (optional)
practice:
- 黑米和红豆提前浸泡 4–6 小时。
- 锅中加入全部谷豆和清水，大火煮开。
- 转小火煮 45–60 分钟。
- 煮至红豆软烂后加入红枣再煮 5 分钟。
- 温热食用，可不加糖。
3. Small rituals for body and mind
浸泡黑米红豆时，提醒自己深层修复需要时间。
煮粥时观察颜色慢慢变深，像是在接纳身体经历过的痕迹。
吃粥时给自己一句话：我的身体不因痕迹而失去价值。
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:黑米红豆粥 · 东西疗愈食谱教学
6. Precautions
- 红豆和黑米需充分煮软。
- 胃胀者减少红豆量。
- 控糖者不加糖，并注意主食总量。
- 肾功能异常者需咨询医生。
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.