粗粮粘豆包 whole-grain sticky bean buns 【中文/English】

最近想尝试做养生的粗粮粘豆包，刷了几个视频，最终选定食材：红豆、糯米粉、葡萄干、鲜玉米和红枣。原本计划昨天做，却忘了提前泡红豆，只能调整计划，昨晚睡前把红豆泡上，想着今早蒸刚好。按照视频里说的蒸半小时就行，可我中途总担心没熟，反复开关蒸锅查看，折腾了快一小时，豆子还是没蒸透，眼看赶时间，只好把食材收起来，留到晚上再做。

这段时间总觉得身体不舒服，乏力、脸色也差，查了下发现有缺铁的症状，还特意了解了补铁的相关知识：知道了红豆、红枣这类食材含的是植物性铁（非血红素铁），虽然能补铁，但吸收率低，需要搭配维生素 C 才能提升效果；而之前记下的肉末蒸蛋、青椒牛肉，里面的瘦肉是动物性铁（血红素铁），吸收率高，是补铁的主力。接下来打算把这些补铁食谱慢慢吃起来。期待好的效果。

Recently, I wanted to try making healthy whole-grain sticky bean buns. After watching a few videos, I picked the ingredients: adzuki beans, glutinous rice flour, raisins, fresh corn and red dates. I planned to make them yesterday but forgot to soak the adzuki beans beforehand, so I adjusted my plan—soaked the beans before bed last night, hoping to steam them this morning.
The videos said 30 minutes of steaming would suffice, but I kept opening the steamer to check if they were cooked. After nearly an hour of fuss, the beans were still undercooked. Rushed for time, I put the ingredients away for tonight.

Lately, I’ve felt unwell—tired and pale. A check showed these might be iron deficiency symptoms. I also learned about iron intake: adzuki beans and red dates have plant-based iron (non-heme iron), which is less absorbable and needs vitamin C to boost absorption. Meanwhile, the lean meat in my noted recipes like minced meat steamed eggs and green pepper beef has animal-based iron (heme iron), which is highly absorbable and ideal for iron supplementation. Next, I’ll try these iron-rich recipes and hope for good results.

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