Principle 2 7 Eating hot pot healthily should avoid hot pot with high calorie, high sodium and high fat. It is suggested to eat hot pot healthily in the following ways:
1. "Pick the soup base": choose the clear soup base made of kelp or vegetables, and reject the soup base with high calorie and high sodium content, such as spicy pot bottom, sauerkraut and white meat pot bottom; 1 bowl of spicy pot bottom soup has about 170 calories, more than half a bowl of rice, and its sodium content is about 660 mg, equivalent to 1.7 g of salt.
2. "Pick" high fiber: Choosing high fiber ingredients such as vegetables and mushrooms can not only increase satiety, reduce the consumption of other high-calorie foods, but also absorb rich fiber and nutrition.
3. "Pick" low oil: Choose white meat with low fat content instead of high fat red meat, and peel it to reduce fat intake.
4. "Reduce" a small amount: the right amount of hot pot ingredients, and maintain an eight-point full eating habit.
5. "Reduce" less processing: Choose fresh ingredients instead of processed hot pot ingredients, which are mostly foods with high calorie, high fat and high sodium content. It is recommended to read the nutrition label on the package carefully before buying to avoid excessive consumption.
6. "Reduce" less sauce: choose fresh ingredients such as onion, ginger and garlic to improve the taste, and reduce the use of sauces with high calorie, high fat and high sodium content, such as sand tea sauce, bean paste, Chili sauce and soy sauce.
7. "Reduce" eating less desserts: Choose fruits instead of desserts, and drink sugar-free tea instead of sugary drinks. Dessert contains a lot of sugar and calories, which may cause obesity, metabolic syndrome and other diseases.
1. Material: old yogurt 100g, three leaves of purple cabbage, appropriate amount of sugar, 650g of boiled water, appropriate amount of