时间：02/10/2024 02/11/2024
地点：星湖禅修中心
主讲：Lucy Zhou
斋食养生
草莓
草莓：富含抗氧化剂的天然甜果
一、草莓是什么？
草莓（学名：Fragaria × ananassa）是一种广受欢迎的浆果，以其鲜红色、香甜多汁的果肉和独特的芳香闻名。草莓不仅口感美味，还富含多种维生素、矿物质和抗氧化物质，是一种营养价值极高的水果。
二、草莓的营养价值
草莓是一种低热量、高营养的水果，主要营养成分包括：
1.维生素C：有助于增强免疫力，促进铁的吸收，维持皮肤健康。
2.膳食纤维：有助于促进肠道健康，改善消化功能。
3.叶酸：支持细胞生长和新陈代谢，特别适合孕期女性。
4.钾：有助于维持体内电解质平衡，调节血压。
5.抗氧化物质：富含花青素和多酚，有助于抵抗自由基损伤，延缓衰老。
三、草莓的健康益处
1.增强免疫力：维生素C含量丰富，有助于提高机体抵抗力。
2.促进消化健康：高膳食纤维含量有助于维持肠道菌群平衡，改善消化系统功能。
3.保护心血管健康：抗氧化物质和钾元素有助于降低血压，减少心血管疾病风险。
4.支持皮肤健康：抗氧化成分有助于减少自由基对皮肤的损害，延缓衰老。
5.帮助血糖管理：低热量、低升糖指数（GI），有助于保持血糖平稳。
四、草莓的食用方式
1.鲜食：直接食用，口感清甜多汁。
2.制作果汁或果昔：搭配其他水果或植物奶，提升风味和营养。
3.添加到沙拉：与其他水果或坚果搭配，增加口感层次。
4.制作果酱：熬煮成果酱，搭配全谷物面包或燕麦片食用。
5.入菜或甜点：可用于烘焙、布丁或搭配糙米饭等健康食品。
五、关于草莓的小知识
如何挑选优质草莓？
选择果实饱满、颜色鲜红、果香浓郁、无明显损伤的草莓最佳。
草莓需要去蒂后再洗吗？
不建议，先洗后去蒂可避免水分进入果肉，影响口感。
如何存放草莓？
放入冰箱冷藏，避免堆叠，可延长新鲜度。
总结
草莓是一种低热量、高营养的水果，富含维生素C、膳食纤维和抗氧化物质，有助于增强免疫力、保护心血管健康、支持皮肤健康，并帮助血糖管理。无论是鲜食、果汁、果酱还是搭配其他食材，草莓都是健康饮食的理想选择。
Date: 02/10/2024 02/11/2024
Location: Star Lake Meditation Center
Teacher: Lucy Zhou
Buddhist Diet and Regimen
Strawberry
Strawberries: A Naturally Sweet and Antioxidant-Rich Fruit
1. What are Strawberries?
Strawberries (Fragaria × ananassa) are one of the most popular berries, known for their bright red color, juicy texture, and fragrant aroma. They are packed with essential vitamins, minerals, and antioxidants, making them a highly nutritious fruit.
2. Nutritional Value of Strawberries
Strawberries are a low-calorie, nutrient-dense fruit, offering key health benefits such as:
1.Vitamin C: Boosts immunity, enhances iron absorption, and supports skin health.
2.Dietary Fiber: Aids digestion and promotes gut health.
3.Folate: Essential for cell growth and metabolism, particularly beneficial for pregnant women.
4.Potassium: Helps regulate electrolyte balance and maintain stable blood pressure.
5.Antioxidants: Rich in anthocyanins and polyphenols, which combat free radicals and slow aging.
3. Health Benefits of Strawberries
1.Boosts Immunity: High vitamin C content strengthens the body’s defense system.
2.Supports Digestive Health: High fiber content helps regulate gut bacteria and improves digestion.
3.Protects Heart Health: Antioxidants and potassium help lower blood pressure and reduce cardiovascular risks.
4.Promotes Skin Health: Antioxidants help protect skin from oxidative damage and delay aging.
5.Helps Manage Blood Sugar: Low in calories and low glycemic index (GI), making it a great choice for blood sugar control.
4. Best Ways to Eat Strawberries
1.Fresh and Raw: Enjoy them as they are for a naturally sweet and juicy treat.
2.Blended into Smoothies or Juices: Combines well with other fruits and plant-based milk for enhanced flavor.
3.Added to Salads: Pairs well with other fruits or nuts for a refreshing dish.
4.Made into Jam: Cooked into a jam to pair with whole-grain bread or oatmeal.
5.Used in Desserts and Dishes: Perfect for baking, puddings, or mixed with brown rice dishes.
5. Interesting Facts About Strawberries
How to choose the best strawberries?
Look for plump, deep red strawberries with a fragrant aroma and no visible damage.
Should strawberries be washed before removing the stems?
It’s best to wash them first to prevent water from seeping into the fruit, which can affect texture.
How should strawberries be stored?
Keep them refrigerated, avoid stacking them, and consume them quickly for maximum freshness.
Conclusion
Strawberries are a low-calorie, nutrient-rich fruit packed with vitamin C, fiber, and antioxidants. They support immunity, heart health, skin vitality, and blood sugar management. Whether eaten fresh, blended into smoothies, made into jam, or added to dishes, strawberries are a delicious and healthy addition to any diet.
