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◉ Eastern Food Therapy · Porridge · 39. Black Sesame and Black Rice Porridge
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Black sesame and black rice porridge
Recommended reasons: 黑芝麻黑米粥香气深沉、色泽浓厚，适合感官替代疗法主题。它通过香味、温度与咀嚼感提供安全刺激，使身体获得满足而不必依靠拔毛来释放紧张。课程中可作为触觉与味觉替代练习的食谱。
2. Recipe and Method
Recipe (1–2 servings):
- 40g of black rice, soaked in advance
- 20 g of japonica rice
- 熟黑芝麻粉 12 g
- 800 ml of clean water
- 核桃碎 少许，可选
practice:
- 黑米提前浸泡 4 小时。
- 黑米、粳米和清水入锅煮开。
- 转小火煮 45 分钟至黑米软烂。
- 加入黑芝麻粉搅匀，再煮 3 分钟。
- 可撒少量核桃碎后食用。
3. Small rituals for body and mind
搅入芝麻粉时，观察颜色融合，像在整合身体需要和安全回应。
慢慢咀嚼谷物颗粒，让口腔触觉替代手部拔毛冲动。
食用后记录冲动强度是否下降。
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:黑芝麻黑米粥 · 东西疗愈食谱教学
6. Precautions
- 黑米需充分浸泡煮软。
- 芝麻脂肪较高，消化弱者少量。
- 坚果过敏者不加核桃。
- 控糖者注意主食份量。
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.