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食話食說一碗合格的麻辣燙長啥樣照著這幾個數字吃準沒錯
2020-01-11 18:15  www.equintos.com

【搜狐健康】天气越来越冷,吃上一碗热腾腾的麻辣烫简直幸福感爆棚。然而每到这时,耳边总会回响起爸妈的叮嘱:“麻辣烫不健康,垃圾食品少吃点……”看着碗里的麻辣烫,有肉有菜还有汤,怎么就成“垃圾”了?难道从此就要和麻辣烫告别?

[Sohu Health] It's getting colder and colder, and eating a bowl of hot Spicy Hot Pot is a real treat. However, at this time, the ear will always echo the parents'advice:\" Spicy Hot Pot is unhealthy, junk food to eat less...\" Look at the bowl of Spicy Hot Pot, meat and vegetables and soup, how to become \"garbage \"? Should we say goodbye to Spicy Hot Pot from now on?

为了让小伙伴们“健康”吃麻辣烫,我们邀请到了中国注册营养师郑飞飞,从食材搭配,到调料选择,好好讲讲吃麻辣烫的那些“讲究”。

In order to let our friends \"healthy\" eat Spicy Hot Pot, we invited to China registered dietitian Zheng Feifei, from ingredients with, to seasoning choice, pay attention to those who eat Spicy Hot Hot \"pay attention to \".

正如开篇所说,在家长眼里,麻辣烫并不是健康的食物。对此,郑飞飞表示,“垃圾”与否要看吃法是否正确,无论吃什么,都要讲求科学的烹饪方法,多样化的品种,合适的总量以及需求平衡。

As it begins, in the eyes of parents, Spicy Hot Pot is not a healthy food. In response, mr zheng said \"garbage\" depends on whether it is eaten correctly, regardless of what it eats, on scientific cooking methods, a variety of varieties, a suitable total and a balance of demand.

2、太咸,常吃麻辣烫的人都有这种感觉,吃麻辣烫或吃完后会感觉口渴,需要喝很多水,这是因为盐和味精等含钠调味料过多;

2.It's too salty, people who often eat Spicy Hot Pot have this feeling, after eating Spicy Hot Pot or after eating it will feel thirsty, need to drink a lot of water, this is because salt and monosodium glutamate and other sodium seasoning too much;

3、食材搭配不均衡,很多人吃麻辣烫时只挑选几个喜欢的菜品,这就容易导致一天的饮食结构不合理,其中最常见的是要么蔬菜量摄入不足要么蛋白质类食物不够;

3. The ingredients are not well-balanced, and many people choose only a few favorite dishes when they eat spicy hot, which can easily lead to a day of unreasonable dietary structure, the most common of which is either inadequate intake of vegetables or protein foods;

4、吃得太烫,消化道的温度大概在37度上下,安全的进食温度是10—40度之间(手能拿得住的温度)。食道最高耐受的温度是50—60度,65度以上的食物就可能损伤到消化道粘膜。

Eat too hot, the temperature of the digestive tract is about 37 degrees up and down, and the safe eating temperature is between 10 and 40 degrees. The highest tolerance of the esophagus is 50 to 60 degrees, and food above 65 degrees may damage the digestive tract mucosa.

说完了吃麻辣烫是容易出现的问题,下面我们就解决这些问题。首先我们来看看吃麻辣烫时,如何合理的搭配食材。

Having said that eating Spicy Hot Pot is an easy problem to come up with. First of all, let's look at how to reasonably match the ingredients when eating Spicy Hot Pot.

蔬菜类:中国居民膳食指南建议每天吃300—500克蔬菜,蔬菜应该是分量最大的,可以按照每人150—200克的蔬菜来点,尽量多选择绿叶蔬菜,菌菇类等浅色蔬菜适量选择。

Vegetables: Chinese dietary guidelines recommend eating 300 to 500 grams of vegetables a day, vegetables should be the largest weight, according to each of the 150 to 200 grams of vegetables to point, as much as possible to choose green leafy vegetables, mushrooms and other light-colored vegetables appropriate choice.

鱼虾类:水产类脂肪含量相对较低,选择肉类时可以优先选择鱼片、大虾、虾滑、鱼肉丸等,这类食材人均30-50克左右为宜。需要注意的是,有些丸类不能保证真材实料,不建议多拿。

Fish and shrimp: the fat content of aquatic products is relatively low, when choosing meat can be preferred to choose fish fillet, prawns, shrimp smooth, fish meatballs and so on, this kind of food per capita 30-50 grams is appropriate. It should be noted that some pills cannot guarantee the real material, do not recommend more.

红肉类:尽量选择瘦肉,因为瘦肉的脂肪含量相对来说更低,蛋白质更丰富,尽量减少脂肪总量的摄入。通常拿取30-40克左右就可以。但不建议经常吃加工肉制品,如各种肉肠、培根等。

Red meat: try to choose lean meat, because lean meat has relatively low fat content, more abundant protein, and minimize the intake of total fat. Usually take about 30-40 grams. But it is not recommended to eat processed meat products frequently, such as all kinds of meat sausage, bacon and so on.

主食:可以选择杂粮面等面条,同时也选择一些富含淀粉的土豆、山药、红薯等薯类,总量控制在100克左右即可。

Main food: you can choose miscellaneous noodles and other noodles, but also choose some potato rich in starch, yam, sweet potato and other potato, the total amount can be controlled in about 100 grams.

有些人会非常喜欢吃猪肝等内脏类食物,这类食物虽然也营养丰富,但胆固醇比正常红肉高出很多,即便没有血脂问题,也尽量少吃,一个月吃1-2次就可以了。总的来讲,食物种类上尽量丰富多样,尽量选择经营正规的店铺,保证食材的新鲜和卫生,保证食品安全。

Some people will be very fond of eating visceral foods such as pig liver, which are also nutritious, but cholesterol is much higher than normal red meat, even if there is no blood fat problem, but also try to eat as little as possible, eat 1-2 times a month. In general, the variety of food as rich as possible, as far as possible to choose to operate regular shops, to ensure the freshness and hygiene of food, to ensure food safety.

汤底应尽量选择少盐少油的清汤口味,为了避免摄入过多盐,可以让店家少放盐和味精,如果不能少放,也可以自己倒出一些汤底,再加一些热水,减淡口味。

Soup bottom should try to choose less salt and less oil clear soup taste, in order to avoid excessive salt intake, can let the store store put less salt and monosodium glutamate, if not less, can also pour out some soup bottom, add some hot water, reduce the taste.

如果喜欢麻辣口味的汤底,即便是少盐,“油大”也是个大麻烦。如果一定要吃这类汤底,尽可能撇一撇上面的辣椒油。如果还是觉得太油腻,就准备一小碗白开水,蔬菜或肉在白开水里过一下再吃。

If you like spicy soup bottoms, even with less salt,\" big oil \"is a big problem. If you must eat this kind of soup, skim as much pepper oil as you can. If you still feel too greasy, prepare a small bowl of boiled water, vegetables or meat in plain water before eating.

至于调料的话,一般煮好的麻辣烫不单独放调料,口味已经比较重了。但有些人就是很喜欢蘸着调料吃,尤其是麻酱。要知道麻酱的脂肪含量和热量都较高,尽量少吃点,如果一时贪嘴,下一顿记得减少些烹调油。

As for the seasoning, generally cooked Spicy Hot Pot does not put the seasoning alone, the taste has been relatively heavy. But some people just like to dip in the dressing, especially the hemp sauce. Know that hemp sauce has high fat and calories, try to eat as little as possible, and if you're greedy for a moment, the next meal will contain less cooking oil.