[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"food-detail-xiao-mi":3},{"protein":4,"fat":5,"carbs":6,"fiber":7,"summary":8,"efficacy":9},9,3.1,75.1,1.6,"常见杂粮，适合做粥类主食参考。",[10,13,16],{"title":11,"content":12},"温和易消化","小米颗粒细小、质地柔软，煮熟后口感细腻，是中国传统\"养胃\"杂粮之一。小米粥是病后恢复和婴幼儿辅食的常见选择，适合消化功能较弱的人群。每100克小米含蛋白质9.0克、脂肪3.1克，营养较为均衡。",{"title":14,"content":15},"含B族维生素","小米含有一定量的维生素B1、B2等B族维生素，以及铁、镁等矿物质。与精白米相比，小米在加工过程中保留了更多胚芽和糊粉层，微量营养素更为丰富。",{"title":17,"content":18},"煮粥与搭配建议","小米单独煮粥口感较黏，可搭配南瓜、红薯、红枣等增加风味。小米与大米按1:2比例混合煮粥或煮饭，口感更适口，是日常粗细搭配的实用方式。注意小米粥热量较低（约46千卡\u002F100g），一碗即可作为一餐主食。"]