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Gao Minmin said that when eating hot pot, as long as you grasp a few principles: eat more vegetables, less processing, don't drink up the soup, don't add too much sauce, you can eat healthy when eating hot pot.
(The picture is taken from photoAC)
[Health Channel/Comprehensive Report] Reunion is to eat pot, which is warm and healing, but while enjoying the food, don't ignore the sodium content!
A nutritionist said that the sodium content in hot pot may be more alarming than the calories. Among them, the sauerkraut and white meat pot, which is popular with everyone and has lower calories than other pots, has a sodium content as high as 3,600 mg.
Therefore, when eating, it is recommended to master the principles of eating more vegetables, less processing, not drinking all the soup, and not adding too much sauce, so as to be healthy and tonic.
Dietitian Gao Minmin mentioned in a Facebook page "Gao Minmin Nutritionist" that when the cold air hits, I want to cook hot pot together, ginger duck, mutton stove, sesame oil chicken, tomato pot, spicy pot, sauerkraut and white meat pot. For all kinds of pots, in addition to the calories, the sodium content should not be ignored.
The Ministry of Health and Welfare recommends that the total daily sodium intake should not exceed 2400 mg, which is approximately equal to 6 grams of salt. Basically, drinking 2 bowls of hot soup (650 ml) will exceed the standard.
Please read on...
List of calories/sodium content in various pot bottoms (per 650ml)
●Sauerkraut white meat: 500kcal/sodium content 3600mg.
●Spicy pot: 850kcal/sodium content 3200mg.
●Ginger duck: 900kcal/sodium content 2700mg.
●Mutton stove: 700kcal/sodium content 2400mg.
●Sesame oil chicken: 1000kcal/sodium content 1320mg.
●Tomato pot: 332kcal/sodium content 2813mg.
Gao Minmin said that the above value is about the estimated value after drinking 2 large bowls of soup (each 650ml), however, the cooking method of each ingredient is different, and the calorie and sodium content are naturally different.
Among them, the sauerkraut white meat pot with the lowest calories has the highest sodium content, because the sauerkraut is pickled with salt.
There are many pitfalls in hot pot diet. Gao Minmin recommends the following 5 tricks for healthy tonic.
You can eat like this with less burden
1. Cooking with less oil and half-water wine:
Sesame oil chicken and ginger duck are absolutely indispensable in winter, but because they are cooked with wine, if you have high blood pressure and high uric acid friends, be sure to take it carefully.
It is recommended to reduce the amount of wine and sesame oil, use half-water wine for cooking, and remember to scrape off the slick oil before eating to reduce fat intake.
2. Vegetables must be added to balance:
Generally, ginger duck or sesame oil chicken are mainly meat. It is recommended to add vegetables to cook to increase the intake of dietary fiber.
3. Light sauce, avoid thick sauce:
use less bean paste or fermented bean curd for seasoning, it is recommended to add a little soy sauce based on onion, garlic, pepper, radish, or enjoy the most original taste, which is also the best choice .
4. Eat less processed products: Focus
on original ingredients, avoid processed products such as egg dumplings, fish dumplings, meatballs, crab sticks, fried tofu, etc. You can mainly eat vegetables, fish, chicken, seafood, tofu, etc.
5. Tailor-made smart supplements:
eating is a big thing, but it is also important to know whether the ingredients are suitable for you.
chronic disease patients
●Generally, it is recommended to focus on green vegetables, supplemented by meat, and eat more original ingredients. You can also increase the intake of mushrooms and algae to maintain a balanced nutrition.
●Hypertensive patients are advised to reduce the amount of alcohol and sauces used in cooking to avoid high blood pressure.
●Diabetics are advised to focus on low-fat, high-fiber foods, and pay attention to the intake of staple foods such as pumpkin, taro, corn, and yam to avoid excessive blood sugar.
●People with kidney disease are advised to pay more attention to the high potassium content in soup and meat protein.
●Patients with gout are advised to drink less soup, because alcohol is not conducive to the metabolism of purin in the body, and they must also pay attention to the amount of meat and drink plenty of water.
Gao Minmin said that when eating hot pot, as long as you grasp a few principles: eat more vegetables, less processing, don't drink up the soup, don't add too much sauce, and you can eat healthy when you eat hot pot.
Nutritionist Gao Minmin.
(Provided by Gao Minmin)
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