[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"food-detail-hei-mi":3},{"protein":4,"fat":5,"carbs":6,"fiber":7,"summary":8,"efficacy":9},9.4,2.5,72.2,3.9,"营养丰富的深色稻米品种，含天然花青素。",[10,13],{"title":11,"content":12},"花青素天然来源","黑米的深色外皮富含花青素，其抗氧化活性在米类中较为突出。与精白米相比，黑米保留了完整种皮，膳食纤维（约3.9g）和微量营养素显著更丰富。",{"title":14,"content":15},"花青素丰富需提前浸泡","黑米外皮较硬，建议提前浸泡4-6小时再煮。与白米按1:3比例混合煮饭，不仅颜色好看、口感丰富，还能温和增加全谷物和抗氧化物质的摄入。黑米煮粥颜色会变紫，是天然色素。"]