时间：05/23/2026 05/24/2026
地点：星河禅修中心
主讲：黄云全
斋食养生
马齿苋
马齿苋：富含Omega-3与膳食纤维的天然野菜
一、马齿苋是什么？
马齿苋（学名 Portulaca oleracea），是一种广泛分布的野生蔬菜，属于马齿苋科植物。它生命力顽强，生长于田间地头或空地，被誉为“长寿菜”。马齿苋的嫩茎叶可食用，口感微酸，清爽可口，不仅是餐桌上的美味蔬菜，更是传统食疗中的重要食材。
二、马齿苋的营养价值
马齿苋热量低、水分高，富含维生素、矿物质及Omega-3脂肪酸等有益成分。主要营养成分包括：
1.Omega-3脂肪酸：植物性Omega-3来源，有助于保护心血管健康。
2.维生素C：增强免疫力，促进胶原蛋白合成。
3.膳食纤维：促进肠道蠕动，帮助消化。
4.钾：调节体液平衡，帮助维持正常血压。
5.镁与钙：有助于维持骨骼健康和神经系统功能。
三、马齿苋的健康益处
1.保护心血管健康：富含Omega-3，有助于降低胆固醇和血压，减少心血管疾病风险。
2.增强免疫力：维生素C和抗氧化物质有助于提高身体抵抗力。
3.促进消化健康：膳食纤维可促进肠道蠕动，预防便秘。
4.抗氧化和抗炎：多种抗氧化物有助于减少自由基损害，缓解炎症反应。
5.支持骨骼健康：富含钙和镁，有助于维持骨密度，预防骨质疏松。
四、马齿苋的食用方式
1.凉拌马齿苋：焯水后调味，清爽可口。
2.清炒马齿苋：保留微酸口感，简单炒制，清香开胃。
3.马齿苋汤：搭配豆腐、菌菇等炖煮成清淡汤品。
4.马齿苋菜团：与杂粮、豆腐等混合制成菜团，营养丰富。
5.晒干泡茶：晒干后的马齿苋泡茶，可作为清热解毒的饮品。
五、关于马齿苋的小知识
如何挑选优质马齿苋？
选择叶片嫩绿、茎秆鲜嫩、无枯黄斑点的马齿苋。
马齿苋适合哪些人群？
一般人群均可食用，尤其适合素食者和关注心血管健康的人。
马齿苋适合每天食用吗？
可适量食用，每次50-100克，均衡搭配其他蔬菜。
总结
马齿苋是一种富含Omega-3、维生素C、膳食纤维和矿物质的野生蔬菜。适量食用马齿苋可增强免疫力、保护心血管、促进消化健康，并有助于抗氧化和维护骨骼健康。无论是凉拌、清炒、煮汤或晒干泡茶，马齿苋都是非常值得推荐的天然健康食材。
Date: 05/23/2026 05/24/2026
Location: Star River Meditation Center
Teacher: Yunquan Huang
Buddhist Diet and Regimen
Purslane
Purslane: A Nutrient-Rich Wild Vegetable Packed with Omega-3 and Fiber
1. What is Purslane?
Purslane (Portulaca oleracea) is a hardy wild vegetable found in fields and gardens worldwide. Known for its resilience, purslane is often called “longevity vegetable” in traditional food culture. Its tender stems and leaves are edible, offering a slightly tangy taste and refreshing texture. Purslane is prized not only for its flavor but also for its nutritional and medicinal benefits.
2. Nutritional Value of Purslane
Purslane is low in calories and high in water content, vitamins, minerals, and Omega-3 fatty acids. Key nutrients include:
1.Omega-3 Fatty Acids: A rare plant-based source of Omega-3, supporting cardiovascular health.
2.Vitamin C: Boosts immunity and supports collagen production.
3.Dietary Fiber: Aids digestion and supports bowel regularity.
4.Potassium: Helps regulate fluid balance and blood pressure.
5.Magnesium and Calcium: Support bone health and nerve function.
3. Health Benefits of Purslane
1.Supports Heart Health: Rich in Omega-3, helping lower cholesterol and blood pressure.
2.Boosts Immunity: High in vitamin C and antioxidants to enhance immune defense.
3.Promotes Digestive Health: Fiber promotes regular bowel movements and gut health.
4.Provides Antioxidant and Anti-Inflammatory Benefits: Antioxidants help combat free radicals and reduce inflammation.
5.Strengthens Bones: Magnesium and calcium contribute to maintaining bone density and preventing osteoporosis.
4. Best Ways to Eat Purslane
1.Blanched Purslane Salad: Lightly boiled and dressed for a refreshing side dish.
2.Stir-Fried Purslane: Lightly sautéed to retain its tangy flavor and tender texture.
3.Purslane Soup: Cooked with tofu and mushrooms for a light, nutritious broth.
4.Purslane Veggie Balls: Mixed with grains and tofu for wholesome, plant-based bites.
5.Dried Purslane Tea: Dried leaves brewed into a detoxifying herbal tea.
5. Interesting Facts About Purslane
How to Choose the Best Purslane?
Select fresh, tender leaves and stems with vibrant green color.
Who Should Eat Purslane?
Suitable for most people, especially vegetarians and those concerned about heart health.
Can Purslane Be Eaten Daily?
Yes, 50-100 grams per day is beneficial as part of a balanced diet.
Conclusion
Purslane is a nutrient-dense wild vegetable rich in Omega-3, vitamin C, fiber, and minerals. Regular consumption supports immunity, heart health, digestion, and bone strength while offering antioxidant protection. Whether enjoyed fresh, cooked, or brewed into tea, purslane is a valuable addition to a healthy and diverse diet.
