The weather is getting cooler, and it's best to enjoy hot pot to warm up your body and mind. A nutritionist reminds that hot pot with a seemingly balanced nutrition often hides many pitfalls, especially the heavy-tasting soup and sodium content, which may become a burden on the cardiovascular and kidneys of chronic patients. Therefore, in addition to choosing ingredients wisely, changing the order of eating hot pot, If you drink soup, eat fresh vegetables first, and then eat the staple food at the end, you can delay the rise of blood sugar and be healthier.
Liu Yanjun, a nutritionist at Asia University Hospital, pointed out that there are many pitfalls in hot pot, especially the sodium content and fat content in hot pot soup and processed hot pot ingredients should not be underestimated, which will not only increase the risk of cardiovascular disease, but also cause kidney disease. Metabolic burden; in addition, the fiber of fresh vegetables helps to stabilize blood sugar, meat and fish provide protein, and finally eat, noodles, etc., can also reduce fat accumulation.
How to correctly choose the bottom of the pot, the sauce, and the ingredients in order to eat healthy? The following are some tips for Liu Yanjun to provide hot pot smart food:
It is recommended to choose a clear soup base, and avoid high-fat and high-calorie soup bases such as spicy hot pot and sauerkraut white meat pot. If you want to drink soup, it is best to drink a small amount at the beginning, because the soup base is likely to contain a lot of fat and purine after cooking the ingredients, and drinking too much may increase the burden on the body.
You can use soy sauce and vinegar as the base, and add natural ingredients such as onion, ginger, garlic, radish puree, and chili to enhance the taste, and reduce the use of high-calorie sauces such as sand tea sauce, sesame sauce, and bean paste.
3. Ingredients
It is recommended to choose as much as possiblePrototype food, replacing processed products such as hundred-page tofu, rice blood, hot pot ingredients, fried dough sticks, etc. Seasonal fresh vegetables are a better choice. They are low in calories, satiating and rich in dietary fiber, which can help with bowel movements and maintain healthy intestinal function.
Meat It is recommended to replace fatty red meat with chicken and seafood with lower fat, and choose meat with relatively low fat, such as pork belly instead of rib muscle.
The common staple foods are rice, noodles, and winter noodles. Among them, winter noodles have the lowest calories. However, for the same amount, the calories of noodles are lower than that of white rice. One bowl of noodles is equivalent to 2 servings of staple food, about 140 Kcal, a bowl of rice is equivalent to 4 servings of staple food, about 280 calories. In addition, staple food ingredients that are easy to ignore, including taro, pumpkin, corn, etc., if you eat such ingredients, it is recommended to reduce the amount of rice and noodles.
As for the correct order of eating hot pot, it is recommended to drink a small amount of soup before cooking the ingredients, and then cook the dishes. Because vegetables are rich in dietary fiber, not only can you feel full, but also Delaying the rise of blood sugar and improving insulin resistance is especially important for diabetic patients. Then you can eat high-quality protein ingredients, such as lean meat, fish, eggs, tofu, etc., to supplement the essential amino acids that the human body cannot make on its own, and promote the building and repair of muscle tissue.
Rice, noodles, winter noodles and other staple foods can be eaten at the end, the purpose is to prevent the rapid rise of blood sugar, and at the same time stimulate a large amount of insulin secretion to avoid fat accumulation and weight gain. In addition, it is also necessary to pay attention to chewing slowly, and control the total amount of food intake, in order to eat healthy and not gain weight.
◎ Image source/Provided by Asia University Hospital‧Dazhi Image/shutterstock
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