时间：02/24/2024 02/25/2024
地点：星湖禅修中心
主讲：Lucy Zhou
斋食养生
小米
小米：营养丰富的古老谷物
一、小米是什么？
小米（学名：Panicum miliaceum）是一种古老的全谷物，广泛种植于亚洲和非洲。它颗粒小巧，色泽金黄，口感细腻，是日常饮食中的重要主食之一。小米不仅易于消化，还富含多种营养成分，被誉为“谷物之王”。
二、小米的营养价值
小米是一种高纤维、富含矿物质的全谷物，主要营养成分包括：
1.膳食纤维：有助于促进肠道蠕动，改善消化功能。
2.B族维生素：支持能量代谢，帮助缓解疲劳，促进神经系统健康。
3.铁：有助于红细胞生成，预防贫血。
4.镁：支持心血管健康，有助于维持血压平衡。
5.蛋白质：含有多种必需氨基酸，促进肌肉修复和身体健康。
三、小米的健康益处
1.促进消化健康：富含膳食纤维，有助于肠道蠕动，预防便秘。
2.支持心血管健康：镁和钾含量丰富，有助于维持血压和血脂稳定。
3.增强能量代谢：B族维生素有助于提高能量水平，减少疲劳感。
4.养胃护脾：小米易于消化，适合肠胃虚弱人群食用。
5.帮助血糖管理：低升糖指数（GI）食物，有助于维持血糖平稳。
四、小米的食用方式
1.煮粥：煮成细腻的小米粥，易消化且营养丰富。
2.蒸饭：与其他谷物搭配蒸煮，提高口感和营养价值。
3.炖汤：加入汤品中，提升口感并增加营养成分。
4.制成米粉或米糊：适合婴幼儿和消化不良人群食用。
5.烘焙食品：可用于制作小米饼、小米糕等健康零食。
五、关于小米的小知识
如何挑选优质小米？
选择色泽金黄、颗粒饱满、无异味的小米最佳。
小米适合长期食用吗？
适量食用有益健康，可与其他谷物搭配均衡饮食。
如何存放小米？
应密封存放于干燥阴凉处，避免受潮或生虫。
总结
小米是一种富含膳食纤维、B族维生素、铁和镁的全谷物，能够促进消化、养胃护脾、增强能量代谢，并支持心血管健康。无论是煮粥、蒸饭、炖汤还是制成健康食品，小米都是理想的营养选择。
Date: 02/24/2024 02/25/2024
Location: Star Lake Meditation Center
Teacher: Lucy Zhou
Buddhist Diet and Regimen
Millet
Millet: An Ancient and Nutrient-Rich Grain
1. What is Millet?
Millet (Panicum miliaceum) is an ancient whole grain widely cultivated in Asia and Africa. It is small, golden, and has a delicate texture, making it a staple in many diets. Millet is easy to digest and packed with essential nutrients, earning it the title of “king of grains.”
2. Nutritional Value of Millet
Millet is a high-fiber, mineral-rich whole grain that provides essential nutrients, including:
1.Dietary Fiber: Promotes gut health and improves digestion.
2.B Vitamins: Supports energy metabolism, reduces fatigue, and promotes nervous system health.
3.Iron: Helps with red blood cell production and prevents anemia.
4.Magnesium: Supports cardiovascular health and helps maintain stable blood pressure.
5.Protein: Contains essential amino acids that aid muscle repair and overall health.
3. Health Benefits of Millet
1.Aids Digestive Health: High fiber content helps with gut motility and prevents constipation.
2.Supports Heart Health: Rich in magnesium and potassium, millet helps regulate blood pressure and cholesterol.
3.Boosts Energy Metabolism: B vitamins enhance energy levels and reduce fatigue.
4.Gentle on the Stomach: Easily digestible and ideal for those with sensitive digestion.
5.Helps Manage Blood Sugar: Low glycemic index (GI) supports stable blood sugar levels.
4. Best Ways to Eat Millet
1.Cooked as Porridge: Soft and easy to digest, making it a nutritious option.
2.Steamed with Other Grains: Enhances flavor and nutritional value.
3.Added to Soups: Thickens soups while boosting nutrient content.
4.Made into Millet Flour or Paste: Ideal for babies and individuals with digestive issues.
5.Used in Baked Goods: Perfect for making millet cakes, cookies, and healthy snacks.
5. Interesting Facts About Millet
How to choose the best millet?
Look for golden, plump grains with no off smells.
Is millet suitable for long-term consumption?
Yes, moderate consumption is beneficial and can be balanced with other grains.
How should millet be stored?
Keep it sealed in a dry, cool place to prevent moisture and pests.
Conclusion
Millet is a fiber-rich, vitamin-packed whole grain that aids digestion, supports gut health, boosts energy metabolism, and promotes cardiovascular well-being. Whether cooked as porridge, steamed, or used in baked goods, millet is a nutritious and versatile addition to any diet.
