12款蛋白质食物脂肪含量
营养师Queenie Lam在“营养生”(Negimen)facebook专页发文指出,丸类、海鲜和新鲜肉类食物等为火锅常见配料。根据每100克食物的脂肪含量,她把12款蛋白质食物归为3类:较健康的“天使区”,以及要多加注意的“警号区”及需要提防的“邪恶区”。
低脂食物VS高脂食物:
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Queenie补充指“天使区”的低脂蛋白质均含有人体必需氨基酸,多摄取有助促进新陈代谢及新细胞形成。而“警号区”及“邪恶区”是加工食物为主,更影响蛋白质于小肠吸收,因此建议减少摄取。最后,她建议可以选较少添加剂、不经油炸及非包馅类别的丸类,可避免因多重加工食品而加重肝脏排毒负担。
同场加映:打边炉4大致肥陷阱
台湾肝胆肠胃科医生黄泰铭亦补充,很多人喜欢吃火锅,但要注意以下4大致肥陷阱:
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黄泰铭医生建议,减肥人士如想吃火锅,汤底可选择以蔬菜或昆布为主的清汤,火锅料能避则避,尽量吃鸡肉、瘦肉、海鲜等原型食物及蔬菜,酱料则搭配白醋加少许酱油,有助减少热量摄取不增肥。
另外,黄医生亦提醒,吃火锅时不要吃太烫的食物或喝过热的汤,容易造成食道损伤,长期恐恶化成食道病变,甚至还会提高罹患食道癌的风险。
同场加映:打边炉32款高嘌呤食物
台湾泌尿科医生戴定恩曾在其Facebook专页上表示,尿酸过高是都市人常见的问题,特别是爱饮用火锅汤底人士,喝下去会导致嘌呤超标;嘌呤经身体代谢后会形成尿酸,水平过高会导致关节疼痛,引起尿酸代谢异常、肾脏排泄尿酸受阻、痛风及肾脏等问题。
他指出,以下32款食物的嘌呤含量相当高:
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5类人士要慎吃
戴医生说,虽然这并非代表完全不能吃火锅,但以下5类高风险人士要注意控制摄取量:
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打边炉5大食用贴士
他又建议,如果真的要饮火锅汤底,最好在前15分钟先喝,下了肉类和海鲜后就不要再喝,并呼吁打边炉要留意5件事,有助吃得健康:
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撰文:Victoria