Eating hot pot this way won’t make you fat! Nutritionist teaches 4 tricks to fix it

In the chilly winter, it is a happy thing to get together with family and friends to eat hot pot. Whether it is ginger duck, mutton hot pot, Korean hot pot... and other restaurants, they are all very popular places in winter. However, eating like this frequently may result in poor control of the three highs in patients, or gaining several kilograms after the end of winter, which is something we do not want to see. How can we eat hotpot without feeling burdened? Let nutritionist Donna tell you that as long as you pay attention to the following small points, you can eat hot pot more healthily.

Who should be careful when eating hot pot?

1. Patients with high uric acid, gout, and kidney disease

Many people believe that hot pot soup is the "essence" of all the ingredients, and that they must drink a few bowls of it after eating hot pot to be nutritious. However, the longer the hot pot is cooked, the more pesticides, heavy metals and other ingredients in the ingredients will be dissolved. In addition, hot pot soup is high in fat, sodium, phosphorus, potassium and purine, so patients with gout and kidney disease should not drink hot pot soup.

2. Three highs and patients with cardiovascular disease

​Especially for patients with hypertension, in addition to hot pot soup, dipping sauce is also a high-sodium trap. If you accidentally eat too much, your blood pressure will rise quickly. Processed hot pot ingredients, such as hot dogs, egg dumplings, shrimp dumplings, fish balls, fish cakes, etc., are usually high-fat, high-sodium foods. Of course, the calories should not be underestimated. Eating too much can easily increase blood pressure and blood fat. Therefore, people with highs, high blood pressure and weight control should try to avoid them.

3. People with inflammation or hot body

Food supplements such as mutton hotpot, ginger duck, and shochu chicken can easily cause internal heat, so if your body is in an inflamed state, you should avoid them to prevent the inflammation from getting worse.

Eating hot pot is healthier this way

1. Choose low-fat soup base

It is recommended to choose soup bases made with natural vegetables, fruits, kelp or medicinal food, which can reduce the fat content and avoid consuming too much artificial seasoning and sodium. Bone soup base, spicy soup base, cheese and milk soup base, shacha soup base, curry soup base, mutton hotpot soup base... etc. These rich hot pot soup bases hide high-fat and high-calorie traps. The vegetables will absorb the fat in the soup base during cooking, so even if you don’t drink the soup, you will still consume excess fat, and the calories will explode without you realizing it.

2. Choose high-fiber, low-fat ingredients

Choose fresh, seasonal ingredients, more vegetables and moderate meat. For those who want to control their weight, you can choose white meat or seafood, which have less fat content than red meat. Shelled seafood is better, such as crabs and shrimps, because it takes time to peel the shells, so you will eat slower and less. However, crabs are high in cholesterol. Every 100 grams of crabs with shells contains 296 mg of cholesterol. Therefore, patients with cardiovascular disease should not eat more than 1/4 of a crab a day.

However, pork belly and marinated pork with high fat content, as well as processed foods such as fish paste products and hot pot dumplings, are all high-calorie mines. People who are trying to control their weight and those with cardiovascular diseases should try to avoid them.

3. Cook vegetables first and then meat

For those who are trying to control their weight, eat vegetables that are large in volume and low in calories first, then eat meat, and finally eat starch. This will help increase satiety and reduce food intake. Another benefit of cooking vegetables first when making hot pot is that it prevents the vegetables from absorbing too much fat after the meat is cooked.

4. Make your own low-calorie dip

Avoid high-fat, high-calorie, thickened dipping sauces, such as: shacha sauce, sesame paste, soy sauce, sweet and spicy sauce, garlic sauce, etc.

It is recommended to use more spices to enhance the flavor, such as: onion, ginger, garlic, chili, mashed radish, add a little pure brewed light salt soy sauce, or add some sugar-free cola, and use the sweetness of sugar substitutes to dilute the sauce. This will make a "oil-free, sugar-free, low-sodium" homemade hot pot dipping sauce.

Tips from Donna, a nutritionist

Winter is the season for eating hotpot and taking tonic food, but be careful not to eat the wrong hotpot as it can easily lead to health crises such as increased uric acid (gout), increased cholesterol, increased blood pressure, kidney burden, fat accumulation, etc. Grasping the above four principles of eating hot pot healthily and "not drinking the soup" can reduce the burden to a minimum.

What if you really want soup? It is recommended to use a shuangxiang hotpot, and blanch the ingredients with boiled water on one side to remove the pesticides, heavy metals, and some oil on the surface. Then put them into the flavored hot pot soup and rinse them before eating. Do not cook them for more than 30 minutes. This kind of hot pot soup has less risks, but if you can't do it, then don't drink the soup!

Eat out to lose weight

Of course! If you want to lose weight, you still need to control your food intake throughout the day, control the total amount, and consume a balanced variety of foods, so that you can lose weight healthily and last longer.

This article comes from: Donna Nutritionist Chen Yichun's blog

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