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789
很多人爱吃火锅,而且农历新年快到了,有些家庭的年夜饭也会准备热呼呼的火锅。但是火锅吃了容易上火,出现牙痛、冒痘、喉咙痛等症状,以下6点火锅的营养吃法,较不易上火又能控制热量摄取。

{1}火锅沾酱:火锅底本身就有加入油盐,而且火锅料也是用油盐下去制作,所以火锅沾酱只要加少量麻油+香菜/芹菜/葱+蒜泥+醋/柠檬汁,不额外加盐和过多的油。
{2}夹起来时沥一下:吃菜时可将菜停留、沥一下汤汁,让汤料流走,减少吃下调味料和汤汁的量。
{3}慢慢吃:吃的太快容易烫伤,损害口咽部及食道,引起发炎不适,甚至还有引起癌变的风险;另一方面,慢慢吃有利于食量的控制。
{4}食材选择技巧:新鲜食材是首选,油炸食品和加工肉类尽量减少,肉类推荐选择鱼虾和鸡肉。
蔬菜要多吃,但要注意叶菜类应煮在油较少的白锅里,避免夹带太多油和汤。如果只有红锅,点表面较“平整”不容易夹带汤的块状、条状、片状的菜(如冬瓜、海带、青笋、萝卜、黄瓜、豆芽等),绿叶菜可以另外一餐补充。
{5}慎选饮料:啤酒和含糖饮料也是热量大户,建议少喝,或以茶水代替。吃火锅配茶,充足的水分摄取可促进新陈代谢,也能帮助控制食量。
{6}注意进食顺序:最健康的食物进餐顺序是先吃蔬菜,然后是肉类,最后吃主食类,有利于血糖平稳并且有利于控制体重。
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