If you eat hotpot properly, there is no harm in eating more! (Part 2)

In the last issue, we talked about the main ingredients of hot pot, "meat and vegetables". I believe everyone should be able to roughly judge which ingredients need to be restrained in hot pot and which ingredients can be appropriately indulged. In addition, there are some other issues that everyone is more concerned about. We will focus on solving them in this issue, such as: How to eat the staple food in hot pot? How to drink beverages? What beverages can help relieve spiciness? Can hot pot soup base be drunk?

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Staple Food

Is it easier to gain weight if you order staple food when eating hotpot?

Not entirely true.

First of all, for some ingredients that are almost pure starch, it is recommended to eat less or not eat them , such as rice cakes, noodles, potato flour, wide noodles , etc.

But the following staple foods can be eaten in moderation:

√ Root vegetables such as potatoes, taro, yam, sweet potato , etc.

√ Vegetables with high carbon content such as corn, lotus root slices, pumpkin , etc.

√ Whole grains and beans. For example, if you like noodles, you can replace hot pot noodles with buckwheat noodles.

Fresh corn cob, total weight 383g, edible weight 176g

Cooked potatoes, fresh weight before cooking 110g

Fresh lotus root, raw weight 25g

Figure | "Dietary Allowance Serving Size Food Atlas"

In addition, in terms of the order of eating, it seems that most people like to eat meat first and eat the staple food last. In fact, eating vegetables, meat, and staple food alternately is more conducive to increasing satiety and stabilizing postprandial blood sugar, and can also help you control the intake of meat.

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Beverages

Of course, low sugar, low sugar, and low sugar are recommended!

Sweet drinks such as milk tea, fruit juice, and carbonated drinks have high sugar content. For example, 100 ml of cola can contain up to 11 grams of sugar.

Freshly squeezed juice is better than processed juice, but compared with fresh fruit, when juicing fruit, it will not only cause the loss of nutrients such as vitamin C and dietary fiber, but also the free sugar is more easily absorbed by the human body, and it is also easy to consume too much. If conditions permit, it is best to eat whole fruit or cut fruit (this seems to be easier to satisfy at home).

Apples with skin, total weight 50g

Figure | "Dietary Allowance Serving Size Food Atlas"

Alcohol

The most common low-alcohol drink in hot pot parties is beer. The alcohol content in 500 ml of beer (about 15g or more) has reached the upper limit of adult female daily intake recommended in the dietary guidelines (note: the amount of alcohol consumed by adult men and women per day should not exceed 25g and 15g respectively ).

milk

For those who have a low tolerance for spicy food, you can drink milk to relieve the spiciness. The large amount of casein in milk can wrap up capsaicin very well[9], thereby relieving the burning sensation in the mouth and esophagus. In addition, capsaicin is fat-soluble and can also be removed from the mouth with the help of milk, reducing the spiciness. In fact, ice milk or yogurt should be more effective, but it is still recommended to drink milk at room temperature to avoid the stimulation of alternating hot and cold.

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Sauces

The right dipping sauce can add the finishing touch to the deliciousness of hot pot (of course, it is not ruled out that many people regard the sauce as the soul of hot pot), but at the same time, you must also be wary of the salt and fat hidden in it!

Not to mention the sesame oil and chili oil that are popular with oil-dish lovers, the Old Beijing "Er Ba Sauce" (20% peanuts, 80% sesame) has an attractive aroma and smooth taste from the rich oil;

Southerners love fermented bean curd sauce (also known as red fermented bean curd sauce), which has a lot of salt added during its production process. A porcelain spoon of fermented bean curd sauce has about 10 ml, and the sodium content is estimated to be 300-400 mg (in addition, the fermented bean curd we usually eat has a small piece of about 10 grams, and the sodium content can be as high as 300 mg, which is equivalent to about 0.8 grams of salt [3]);

Figure | "Dietary Guidelines for Chinese Residents (2016)"

The sweet and fresh seafood sauce, in addition to being high in salt, also has a high sugar content;

In addition, shacha sauce, beef sauce, mushroom sauce, Laoganma, etc. are all high in oil and salt. Therefore, although the sauce is fragrant, you must control your hands and dip less!

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Soup Base

For soup base, those who don’t like greasy and heavy flavors will choose mushroom soup. The milky white soup looks light and healthy, and it tastes delicious when drunk directly. However, little do people know that the rich white color of the soup is the result of emulsified large amounts of fat [10].

In addition, a hot pot meal lasts for one or two hours, and the attentive waiter frequently replenishes the soup, which causes the salt in the pot to be enriched and become saltier and saltier. Therefore, if you really want to drink the soup, you can first take a small bowl before cooking the vegetables, and don't drink the soup base after a long cooking .

The above is all the content about eating hot pot in this issue!

It is easy to overeat when eating hotpot, especially when friends and family gather together. It is difficult to control your appetite and you may overeat if you are not careful. So I remind you again to pay attention to your stomach and take a walk after eating.

In addition, if conditions permit, family hot pot is actually a very good choice. First, you can check the quality of the ingredients yourself, and second, you can plan the quantity in advance. If you know the amount when you buy ingredients, you won’t eat too much, which will benefit the whole family!

Some final thoughts:

Eat the vegetables first and the meat later.

Use less sauce and eat the staple food in moderation.

Drink the soup as early as possible, it’s better not to drink it.

Stop eating when you are about 80% full.

I wish you all a happy hotpot meal without any guilt!

References:

[1] Yang Yuexin. Chinese Food Composition Table[M]. Beijing Medical University Press, 2005.

[2] Zhou Jie, Chen Tao. Effects of meatball processing technology and formula on its quality[J]. Meat Research, 2009(9):6.

[3] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2016)[M]. People's Medical Publishing House, 2016.

[4] Li Lin, Li Jing, Zhou Shiyi, et al. Research progress of tripe processing industry[J]. Guangdong Agricultural Sciences, 2011(22):109-112.

[5] Yu Wenhai et al. Overview of research on ectomycorrhizal edible fungi[J]. Modern Food, 2018(15):23-26.

[6] Meng Jie. Effects of Flammulina velutipes and exercise intervention on improving the physical health of obese youth[J]. Chinese Edible Fungi, 2020, 39(10): 214-216.

[7] Zhou Ping, Li Xinsheng, Ma Chao, et al. Nutritional composition and medicinal value of Flammulina velutipes[J]. China Fruit and Vegetable, 2014, 34(12):4.

[8] Li Yu. Health functions of konjac and practical technology of konjac tofu processing[J]. Agriculture and Technology, 2020, 40(3):2.

[9] Xiang, Q.et al. Capsaicin—the spicy ingredient of chili peppers: A review of the gastrointestinal effects and mechanisms. Trends in Food Science & Technology, 116, 755–765. doi:10.1016/j.tifs.2021.08.034.

[10] Guo Zhidong. Drink soup or eat meat? [J]. Capital Food and Medicine, 2017(03):47-48.

[11] Dietary Reference Intakes for Chinese Residents (2013 Edition)