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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。