时间：08/08/2026 08/09/2026
地点：星河禅修中心
主讲：黄云全
斋食养生
茼蒿
茼蒿：富含膳食纤维与植物芳香成分的营养蔬菜
一、茼蒿是什么？
茼蒿（学名 Glebionis coronaria），是一种菊科植物，叶片翠绿、质地柔嫩，带有独特的清香。茼蒿在中国、日本、韩国等地深受欢迎，是冬季火锅和日常炒菜中的常见食材。茼蒿兼具食用价值与药用价值，被认为是具有养生作用的蔬菜之一。
二、茼蒿的营养价值
茼蒿富含维生素、矿物质和膳食纤维，还含有特殊的菊科植物芳香物质，有助于促进食欲和消化。主要营养成分包括：
1.膳食纤维：促进肠道蠕动，帮助维持消化健康。
2.维生素A：有助于保护视力，维护皮肤健康。
3.维生素C：增强免疫力，促进胶原蛋白合成。
4.钾：帮助维持体液平衡，调节血压。
5.镁和钙：有助于维持骨骼健康和神经功能。
三、茼蒿的健康益处
1.促进消化：茼蒿的芳香成分和膳食纤维共同作用，帮助开胃和增强肠道蠕动。
2.增强免疫力：富含维生素C和抗氧化物，有助于提高身体抵抗力。
3.保护视力和皮肤：维生素A有助于保持视力健康，并参与皮肤修复和抗氧化。
4.调节血压：富含钾，有助于维护体液平衡，保护心血管健康。
5.清热润燥：茼蒿性平，适合秋冬季节清热润燥。
四、茼蒿的食用方式
1.清炒茼蒿：简单翻炒，保留清香脆嫩口感。
2.茼蒿拌坚果：焯水后拌入坚果碎，增加口感和营养。
3.茼蒿豆腐汤：搭配豆腐炖煮，清淡又营养。
4.茼蒿菜团：与杂粮粉或豆腐拌匀蒸制成团，软糯鲜香。
5.茼蒿拌藜麦：与藜麦或红米拌合，增加膳食纤维和矿物质。
五、关于茼蒿的小知识
如何挑选优质茼蒿？
选择茎叶鲜嫩、叶片完整、气味清香、无黄斑或黑点的茼蒿。
茼蒿适合哪些人群？
一般人群均可食用，尤其适合消化功能较弱、需要润燥通便的人。
茼蒿适合天天吃吗？
适量食用有益健康，建议每周2-3次，搭配其他蔬菜更均衡。
总结
茼蒿是一种富含膳食纤维、维生素A、维生素C和钾的绿色蔬菜。适量食用茼蒿有助于促进消化、增强免疫力、保护视力和皮肤、调节血压，并具有清热润燥的功效。无论是清炒、煲汤还是凉拌，茼蒿都是兼具美味与健康的理想蔬菜。
Date: 08/08/2026 08/09/2026
Location: Star River Meditation Center
Teacher: Yunquan Huang
Buddhist Diet and Regimen
Tonghao
Tonghao (Garland Chrysanthemum): A Fragrant, Fiber-Rich Leafy Green
1. What is Tonghao?
Tonghao, also known as garland chrysanthemum (Glebionis coronaria), is a leafy green from the daisy family. With tender leaves and a unique herbal aroma, it is popular in Chinese, Japanese, and Korean cuisines, especially in soups and stir-fries. Combining culinary appeal with health benefits, tonghao is considered a nourishing vegetable with medicinal properties.
2. Nutritional Value of Tonghao
Tonghao is rich in vitamins, minerals, dietary fiber, and aromatic compounds unique to chrysanthemum plants. Key nutrients include:
1.Dietary Fiber: Supports digestion and promotes bowel regularity.
2.Vitamin A: Protects vision and supports healthy skin.
3.Vitamin C: Enhances immunity and supports collagen formation.
4.Potassium: Regulates fluid balance and supports healthy blood pressure.
5.Magnesium and Calcium: Support bone health and nerve function.
3. Health Benefits of Tonghao
1.Aids Digestion: Aromatic compounds and fiber enhance appetite and promote digestive health.
2.Boosts Immunity: High vitamin C and antioxidants enhance immune defense.
3.Protects Vision and Skin: Vitamin A supports eye health and skin repair.
4.Regulates Blood Pressure: Potassium helps maintain balanced fluid levels and cardiovascular health.
5.Moisturizes and Cools the Body: Traditionally considered to have a cooling, moisture-enhancing effect, ideal for dry seasons.
4. Best Ways to Eat Tonghao
1.Stir-Fried Tonghao: Lightly sautéed to retain its crisp texture and aroma.
2.Tonghao with Nuts: Blanched and mixed with crushed nuts for added crunch and nutrition.
3.Tonghao Tofu Soup: Simmered with tofu for a light, nutritious broth.
4.Tonghao Veggie Balls: Combined with grains or tofu, shaped into balls, and steamed.
5.Grain Salad with Tonghao: Mixed with quinoa or red rice for a fiber-rich meal.
5. Interesting Facts About Tonghao
How to Choose Quality Tonghao?
Look for fresh, tender stems and leaves with a pleasant fragrance and no dark spots.
Who Should Eat Tonghao?
Suitable for most people, especially those needing digestive support or seeking foods with hydrating properties.
Can You Eat Tonghao Every Day?
Moderate consumption (2-3 times a week) is beneficial when combined with other vegetables.
Conclusion
Tonghao is a fragrant, nutrient-rich green vegetable high in fiber, vitamins A and C, and potassium. Regular consumption supports digestion, boosts immunity, protects vision, regulates blood pressure, and helps hydrate the body. Whether stir-fried, added to soups, or served in salads, tonghao is a flavorful and nutritious addition to any balanced diet.
