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◉ Mediterranean Diet · 114. Roasted Artichokes
I. Recommended Dietary Therapy and Reasons
Recommended dishes:希腊烤阿提乔克（Roasted Artichokes）
Recommended reasons: 希腊烤阿提乔克层层展开，带有独特清香，适合从完美主义与强迫中解放自己的课程。它提醒学习者，身体与生活都不必追求无瑕，层次、粗糙和真实也可以被接纳，并在耐心处理里形成新的柔软标准。
2. Recipe and Method
Recipe (1–2 servings):
- 阿提乔克心 150 g，罐装或熟制
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- A little minced garlic
- A little parsley
- A pinch of black pepper
practice:
- 阿提乔克心沥干。
- 加入橄榄油、蒜末和黑胡椒拌匀。
- 放入烤盘。
- 190°C 烤 12–15 分钟。
- 出炉后淋柠檬汁，撒欧芹。
3. Small rituals for body and mind
观察阿提乔克层次，提醒自己不完美也有结构。
拌调味时，练习把必须无瑕改成可以真实。
食用时感受层层口感，松开强迫式标准。
4. Dietary Therapy Experience Record
- Record the time of consumption, whether it is breakfast, lunch, dinner, or a caregiver during a time of anxiety, impulsiveness, or fatigue.
- Observe changes in satiety, physical relaxation, hand impulses, and emotional stability within 30–60 minutes after consumption.
- Record whether this recipe helps you reduce the urge to peel or makes it easier for your body to return to a sense of security.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:希腊烤阿提乔克 · 地中海温和食养练习
6. Precautions
- 罐装阿提乔克含盐，需冲洗。
- 蒜刺激胃者可省略。
- People with significant stomach acid should reduce their intake of lemons.
- 对菊科植物过敏者谨慎。
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 food allergies, chronic diseases, are pregnant, are taking special medications, are on a low-salt diet, are controlling your blood sugar, or have other 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.