At the dinner table, one of my classmates (authentic Chuanmeizi) taught me how to make hot pot in detail. How to mix different ingredients and fry them is very particular. Finally, he mentioned, "and the hot pot is quite healthy", and other nutritionists nodded.
1. Nutritional analysis of hot pot
From the processing method, hot pot has advantages. After all, hot pot is essentially "cooking everything" and then eating it immediately, which is relatively fresh.
Boiling is healthier.
Although boiling water is more harmful to heat-sensitive vitamins than quick frying, generally speaking, fried vegetables are not eaten immediately. Wait a little longer, and the nutrients will still be destroyed.
In addition, the highest boiling temperature 100℃ will not produce acrylamide and other harmful substances like frying and high temperature baking. From this point of view, hot pot is still good.
More diverse ingredients
I believe that hot pot lovers have a deep understanding that even if a person eats a small hot pot, it is easy to diversify the ingredients.
The sauce is very controllable.
After cooking, dip in the sauce, the sauce will not penetrate into the food, so it can be put relatively less, the overall intake is lower, and it can be delicious.
Don't drink broth
Eating hot pot inevitably requires more oil, and the contents of fat, nitrite and purine in broth are also relatively high. Broth is generally not recommended, because the original soup can't "melt" the original food. Especially for patients with hyperuricemia, don't drink soup, let alone alcohol, because alcohol will inhibit the excretion of uric acid and may induce gout.
Spicy taste is not terrible
Some people may think that the biggest problem with hot pot is spicy. Spicy itself is just a kind of pain, which can promote your intestinal peristalsis and induce diarrhea at most.
But if you don't eat diarrhea, the general spicy taste is harmless to the human body, and even the ingredients rich in capsaicin often have more vitamins and are quite healthy.
Raw material safety
If black-hearted merchants use spicy taste to cover up the freshness of ingredients, this risk is worth considering.
In addition, the safety of hot pot bottom material should also be paid attention to. Spot checks revealed that some merchants illegally used non-edible substances as chafing dish bottom materials, including poppy shells, poppy powder and industrial paraffin wax.
If you eat out, you must choose a hot pot restaurant with complete licenses and clean environment.
Fast food hotpot
Besides eating out, instant hot pot is also very popular now.
This kind of hot pot bag is a bit like instant noodles, which contains hot pot bottom material, seasoning bag, dipping bag and special self-heating bag for food.
After tearing, the chafing dish bottom material and side dishes can be heated by the reaction of ingredients such as quicklime in the heating bag. When eating, it is very convenient, besides paying attention to the heat insulation of the container to avoid scalding.
However, from a nutritional point of view, this kind of instant hot pot is often rich in oil and salt, and the types of ingredients are relatively simple. If you want to eat hot pot at home, you'd better buy fresh ingredients now and rinse them yourself.
2. Eat hot pot at home
My family often buys their own ingredients to rinse hot pot. Let's talk about specific suggestions for eating hot pot at home.
bottom of a pot
Try to choose the bottom of the pot with light soup or simple ingredients.
In particular, I want to mention a sauerkraut pot. Although it tastes good, it will have a high nitrite content, so it is not recommended to eat it often.
Dipping sauce
Dip varies from person to person.
From a health point of view, most dips contain a lot of fat, so they should be put as little as possible, or vinegar can be used instead.
I usually put more chopped green onion and coriander to improve the taste, and I will put less sauce such as salt and soy sauce.
Protein class
First of all, meat is naturally fatter and tastes better, but it should be weighed for health. For example, the beef I bought this spring sowing is moderately fat and thin, taking into account the taste and health.
Fish, shrimp and other ingredients, including high-quality crab sticks, are really better than fat from a health point of view.
The ingredients of meatballs are often not too low in fat.
All kinds of meat must be carefully cooked to ensure safety.
Whole blood products have high nutritional value and are of great significance to women. With low fat content and high protein, iron is easily absorbed by human body. If you buy through safe and formal channels, you naturally don't have to worry about the fake duck blood problem that will appear in the black workshop.
Personally, I suggest using bean products instead of meat in hot pot, which can not only ensure the intake of high-quality protein, but also reduce the intake of saturated fat.
vegetables
Remember to put vegetables.
Hot pot is suitable for all kinds of refreshing vegetables with high water content, especially all kinds of green leafy vegetables, including oil wheat vegetables, chrysanthemum morifolium, bean sprouts, all of which are good, and you can choose according to your own preferences.
Don't forget to put mushrooms, such as Flammulina velutipes.
It is better to put these dishes in a clear soup pot, otherwise there will be more fat in the red oil pot, so it is better not to eat them.
If you choose green beans or fresh daylily, you must heat it thoroughly, otherwise there will be a risk of poisoning.
theme
It is recommended to eat coarse grains or miscellaneous beans as the staple food.
If you are in a hot pot, you should pay attention to picking it up in time to avoid starch dissolving in the hot pot soup. I guess most people may choose to rinse the starch ingredients last. In fact, if you change the order, it can help you control your meat intake.
If you choose processed flower rolls and chopped green onion cakes, the oil content is often higher. If you eat at home, you can buy coarse grain products such as whole wheat steamed bread, freeze them in the refrigerator and reheat them when necessary. You will find that this kind of frozen steamed bread can still maintain a good taste, because the gelatinized starch food is not easy to age and regrow after freezing.
drink
As for the drinks when eating hot pot, in principle, choose low-sugar drinks, and ordinary tea is already very good.
If the gastrointestinal function is not good, you can also consider drinking yogurt or lactic acid drinks.
If you are in your own home, fresh and sweet whole fruit is also good. Oh, yes, and the coconut water mentioned last time.
Don't bother to cook, a family healthy hot pot will be done! ~ let's try it! ~
Finally remind you of three things ~:
The hot pot has just been fished out of the pot, and the temperature may be higher. It's best to put it in a bowl to dry first, and then eat it when it's cold.
It is easy to eat a lot of hot pot together, which needs conscious control. Just eat seven minutes full for every meal.
The next meal after eating hot pot can be lighter. For example, miscellaneous grains, porridge and vegetables are more suitable for hot pot.