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◉ Chinese Food Therapy · Soup · Black Rice Longan Soup
I. Recommended Dietary Therapy and Reasons
Recommended dishes:紫米桂圆羹（Black Rice Longan Soup）
Recommended reasons:紫米桂圆羹适合作为第969课“恢复期的自我接纳与支持系统”的疗愈食谱。急性应激相关课程强调稳定、低刺激、可重复和容易执行，因此这道食谱以温和食材、清晰步骤和适度饱足感为重点。它可以帮助学习者在课程练习后把注意力带回身体，感受食物的温度、香气、颜色和口感，让紧绷的神经系统得到一点日常照护。颜色沉稳、温暖饱足、适合群体事件后，适合在学习、复盘或情绪波动后作为轻量恢复餐。
2. Recipe and Method
Recipe (1–2 servings):
- 紫米 50 g
- 桂圆肉 8 颗
- 红枣 4 颗
- 850 ml of clean water
- 枸杞 少许
- 冰糖 少许，可不加
practice:
- 紫米提前浸泡 2 小时。
- 红枣去核，桂圆洗净。
- 紫米加水小火煮 35 分钟。
- 加入桂圆和红枣继续煮 15 分钟。
- 最后放枸杞，再煮 3 分钟。
- 温热食用，保持清淡甜味。
3. Small rituals for body and mind
准备紫米桂圆羹前，可以先把食材按顺序摆好，让桌面变得清楚、简单、可预测。
Slow down your hand movements when handling ingredients, feel the rhythm between cutting, mixing, stewing, and grilling, and let your attention return from chaotic thoughts to physical actions.
When you take your first bite, pause for a few seconds to savor the temperature, aroma, and feeling of fullness, and remind yourself: I am taking care of my body in a simple way.
4. Dietary Therapy Experience Record
- Recording the time of consumption: is it before or after the course, or as a supplement after emotional fluctuations?
- Observe changes in stomach burden, fullness, body temperature, and mental state within 30–60 minutes after consumption.
- If you choose a similar mild diet several times in a row, you can record whether there is any improvement in sleep, stress levels, appetite, and mood stability.
V. Instructional Videos (approximately 3–5 minutes)
◉ Video Title:紫米桂圆羹 · 适合身心恢复的疗愈食谱
6. Precautions
- If you have a weak appetite during an acute stress period, you can eat a small amount first and do not have to force yourself to eat the whole serving.
- If you are allergic to seafood, dairy products, nuts, beans, gluten, or certain herbs, please substitute ingredients accordingly.
- Seasoning should be light, avoiding excessive saltiness, spiciness, or sweetness to reduce irritation to the nervous system and stomach.
- If you are taking medication, have a chronic illness, are pregnant, or have special dietary restrictions, please prioritize following the advice of your doctor or nutritionist.
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 special nutritional restrictions, chronic diseases, or are currently undergoing treatment, 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.