【How to enjoy hotpot healthily】
As the weather turns colder, it's a great opportunity for hotpot! Seeing a table full of food, you might unknowingly eat more and more, which can burden your digestive system. Most hotpot ingredients are meats and processed foods, which are relatively high in salt, sugar, oil, and other additives, putting a great strain on the body. However, you can still enjoy hotpot healthily if you choose wisely.
Understand the risks of hotpot first
- Increased burden on the digestive system
Many hotpot ingredients are meats, especially fatty ones like marbled beef. Eating a large amount of meat in a short time can cause digestive discomfort, such as indigestion, constipation, etc., affecting gut health.
- High-sodium sauces and soup bases
The World Health Organization (WHO) recommends that adults consume less than 2,000 mg of sodium per day (slightly less than one level teaspoon of salt). Hotpot sauces and soup bases are generally high in sodium. For example, 1 tablespoon of garlic sauce already contains 525 mg of sodium. It's easy to exceed the daily limit in one hotpot meal!
- High Purine
Purine is an organic compound that, when metabolized by the body, produces uric acid, which is the main component that triggers gout. Meats, organ meats, seafood, and alcohol are all high-purine foods and are also common hotpot ingredients. Therefore, joint pain can easily occur after eating hotpot.
High-purine foods – animal organs, meats and meat broth, seafood (shellfish, such as mussels, scallops), alcoholic beverages
Low-purine foods – potatoes, corn, konjac noodles, rice, gourds, vegetables, udon noodles
How to enjoy hotpot healthily?
- Eating order – It is recommended to eat vegetables before meat. The dietary fiber in vegetables can increase satiety, reducing the chance of overeating meat and high-calorie foods.
- Choose soup base carefully - It is recommended to choose clear soup bases, such as clear chicken broth, fresh tomato soup, corn and radish soup, etc., which contain less sodium and fewer seasonings.
- Order low-fat ingredients – such as beef shoulder, beef shank, chicken thigh, pork leg, etc., which have less fat.
- Use fresh seasonings – such as ginger, spring onions, fresh minced garlic, grated radish, fresh chilies
Healthy Recommendations
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FANCL Uric Acid Support Supplement (Capsules) |