时间：04/06/2024 04/07/2024
地点：星湖禅修中心
主讲：Otto Huang
斋食养生
高粱
高粱：富含膳食纤维的古老全谷物
一、高粱是什么？
高粱（学名：Sorghum bicolor）是一种古老的谷物，主要种植于亚洲、非洲和美洲的干旱地区。它耐旱耐贫瘠，适合作为主食、酿造饮品或加工成各种食品。高粱含有丰富的营养成分，是一种高纤维、无麸质的健康谷物。
二、高粱的营养价值
高粱是一种营养密集型全谷物，富含多种维生素、矿物质和植物化合物，主要营养成分包括：
1. 膳食纤维：促进肠道蠕动，帮助消化健康。
2. 蛋白质：提供人体所需氨基酸，支持肌肉生长和修复。
3. B族维生素：有助于能量代谢，缓解疲劳，提高身体活力。
4. 铁：促进红细胞生成，预防贫血。
5. 抗氧化物质（多酚）：有助于减少氧化应激，保护细胞健康。
三、高粱的健康益处
1.促进消化健康：高纤维含量有助于维持肠道健康，预防便秘。
2.无麸质，适合特殊饮食人群：高粱不含麸质，是麸质不耐受人群的理想主食选择。
3.帮助控制血糖：高粱的低升糖指数（GI）有助于稳定血糖水平。
4.支持心血管健康：铁和抗氧化物质有助于维持血液健康，减少心血管疾病风险。
5.增强能量代谢：B族维生素和蛋白质有助于维持身体活力，提高耐力。
四、高粱的食用方式
1.蒸煮成饭：可单独煮饭或与其他谷物搭配，增加口感和营养。
2.煮粥：高粱粥口感浓稠，易于消化，适合养胃饮食。
3.制作烘焙食品：可加工成高粱面粉，用于制作面包、糕点或能量棒。
4.酿造饮品：高粱是某些传统发酵饮品的重要原料。
5.炒制或爆炒：可炒熟作为零食，口感香脆。
五、关于高粱的小知识
如何挑选优质高粱？
选择颗粒饱满、色泽均匀、无霉变的高粱最佳。
高粱适合所有人食用吗？
适合大多数人群，但食用时需充分烹煮，以改善消化吸收。
如何存放高粱？
存放于干燥阴凉处，并密封保存，以防虫蛀和受潮。
总结
高粱是一种富含膳食纤维、蛋白质、B族维生素和抗氧化物质的古老谷物，具有促进消化、稳定血糖、增强能量代谢和支持心血管健康的功效。无论是蒸煮、煮粥、烘焙还是酿造，高粱都是健康饮食的理想选择。
Date: 04/06/2024 04/07/2024
Location: Star Lake Meditation Center
Teacher: Otto Huang
Buddhist Diet and Regimen
Sorghum
Sorghum: A Fiber-Rich Ancient Whole Grain
1. What is Sorghum?
Sorghum (Sorghum bicolor) is an ancient grain primarily cultivated in dry regions of Asia, Africa, and the Americas. It is drought-resistant and can be used as a staple food, in brewing, or processed into various food products. Sorghum is a high-fiber, gluten-free, and nutrient-rich grain.
2. Nutritional Value of Sorghum
Sorghum is a nutrient-dense whole grain, rich in essential vitamins, minerals, and plant compounds, including:
1.Dietary Fiber: Promotes digestion and supports gut health.
2.Protein: Provides essential amino acids for muscle growth and repair.
3.B Vitamins: Supports energy metabolism and reduces fatigue.
4.Iron: Helps in red blood cell production and prevents anemia.
5.Antioxidants (Polyphenols): Protects cells from oxidative stress and supports overall health.
3. Health Benefits of Sorghum
1.Aids Digestive Health: High fiber content helps regulate gut motility and prevent constipation.
2.Gluten-Free and Suitable for Special Diets: Sorghum is an excellent choice for those with gluten intolerance.
3.Helps Regulate Blood Sugar: Low glycemic index (GI) supports stable blood sugar levels.
4.Supports Heart Health: Iron and antioxidants contribute to healthy circulation and reduce cardiovascular risks.
5.Boosts Energy Metabolism: B vitamins and protein help maintain energy levels and endurance.
4. Best Ways to Eat Sorghum
1.Cooked as a Whole Grain: Can be eaten alone or mixed with other grains for added texture and nutrition.
2.Made into Porridge: Thick and easy to digest, making it ideal for a nourishing meal.
3.Used in Baking: Ground into sorghum flour for making bread, pastries, or energy bars.
4.Brewed into Beverages: Sorghum is a key ingredient in certain traditional fermented drinks.
5.Roasted or Popped: Can be toasted for a crunchy snack.
5. Interesting Facts About Sorghum
How to choose the best sorghum?
Look for full, evenly colored grains with no signs of mold or spoilage.
Is sorghum suitable for everyone?
It is generally safe for most people, but proper cooking enhances its digestibility.
How should sorghum be stored?
Keep it in a dry, cool place and store it in an airtight container to prevent pests and moisture damage.
Conclusion
Sorghum is a fiber-rich, protein-packed ancient grain loaded with B vitamins and antioxidants. It promotes digestion, regulates blood sugar, enhances energy metabolism, and supports heart health. Whether cooked as a grain, made into porridge, used in baking, or brewed into beverages, sorghum is a nutritious and versatile addition to a healthy diet.
