As winter approaches and the city's temperature gradually drops, steaming hot pot has become the dining choice for many citizens. Besides classic dishes like braised lamb in soy sauce and seafood hot pot, some restaurants have introduced "medicinal hot pot" and "nourishing hot pot tailored to individual constitutions," which are favored by many "health enthusiasts." However, some people experience symptoms such as acid reflux, mouth ulcers, and a sore throat after eating. Li Yanling, an associate chief physician and director of the Nutrition Department at the First Affiliated Hospital of Tianjin University of Traditional Chinese Medicine, a member of the Tianjin Nutrition Society and the Clinical Nutrition Quality Control Center, reminds us that while nourishing according to one's own constitution can indeed have health benefits and prevent diseases, this requires a professional doctor's diagnosis. Moreover, if the ingredients used in the hot pot are not paired properly, it can easily "add fuel to the fire," inducing or aggravating various physical discomforts.
Health-Conscious "Nourishing" Hot Pot is All the Rage
"The seasonality of hot pot is very obvious; the colder the weather, the better the business. Especially in recent years, with citizens' increased focus on health and wellness, hot pot restaurants of course have to put effort into medicinal and nourishing aspects," said Mr. Liu, who runs a hot pot restaurant. Although his shop is small, the business is quite bustling in the cold weather, which is not unrelated to his signature "nourishing hot pot." In the past, lamb, fish head, seafood, and spicy hot pot were the main attractions. In recent years, as people's awareness of health and wellness has grown, various hot pot restaurants have unleashed their unique skills to seize a share of the competitive market. Many owners have played the "health card," launching "nourishing hot pots" and "medicinal delicacies" with soup bases made from Chinese medicinal herbs and various wild mushrooms. Some signature dishes are even said to be meticulously prepared with Chinese herbs, which are very popular with customers who focus on winter supplementation.
Improper Dietary Supplementation Can Have the Opposite Effect
"The most important thing for winter supplementation is 'tailoring food to the body,' that is, selecting appropriate medicinal foods based on individual constitutions to adjust one's physical condition and benefit health. This not only prevents diseases but also provides good health benefits," Li Yanling stated. Constitution is an important basis for syndrome differentiation and treatment in Traditional Chinese Medicine, generally divided into nine types, such as balanced, qi-deficient, yang-deficient, and yin-deficient. Whether exogenous pathogens cause illness is highly dependent on the body's constitution. For example, those with a cold-deficient constitution can add more ginger, green onions, and chili to the hot pot base to warm the body, while people who are prone to "heatiness" should avoid soup base ingredients with strong nourishing properties like goji berries and longan. However, it is difficult for the public to accurately judge their own constitution without a professional doctor. If the supplementation is improper, it not only fails to nourish and strengthen the body but can also have the opposite effect.
Furthermore, among the more than 4,000 commonly used Chinese medicinal herbs, 87 can be used as medicinal food ingredients. The pairing and application of these "food-medicine homologous" herbs with food must follow the principles of Traditional Chinese Medicine to ensure they complement and coordinate with each other; otherwise, errors can occur or the effects can be compromised. Traditional Chinese Medicine has strict taboos for medicinal food, mainly including incompatibilities between medicinal herbs, between medicinal herbs and food, between foods, and foods to be avoided for certain diseases. Due to the lack of oversight from Traditional Chinese Medicine practitioners in some restaurants, the ingredients in "medicinal hot pot" soup bases are randomly mixed. Some of the Chinese medicinal herbs used are pharmacologically the opposite of the nourishing effects claimed by the restaurant, posing many hidden dangers to public health. For instance, ginseng is a great tonic, but its medicinal nature is偏 damp and heat, suitable for replenishing qi and treating conditions like spleen deficiency, but it is not suitable for those with a yang-heat constitution or certain chronic patients. Angelica can be used to nourish blood and invigorate blood circulation, but it should be used with caution by those with bleeding due to heat, loose stools, or pregnant women. Blind consumption not only fails to provide health benefits but may also harm the body.
Order: Eat Staple Foods Before Vegetables and Meat
"As long as the order is correct, eating hot pot can both make rational use of food nutrition and not burden the digestive system," Li Yanling said. This "healthy order" is to drink some fresh fruit and vegetable juice or yogurt before starting, then blanch vegetables, and finally eat meat.
Yogurt protects the stomach. Drinking alcohol and iced beverages while eating hot pot can further irritate the digestive system, easily causing discomfort. So before starting, it's a good idea to drink some yogurt or fruit and vegetable juices like apple, orange, tomato, or cucumber juice. This can whet the appetite, aid digestion, and help with nutrient absorption. However, sugar should not be added to the juices. The lactic acid bacteria in yogurt can also reduce toxins produced by harmful bacteria in the intestines, preventing diarrhea, abdominal pain, etc., caused by the greasiness of the hot pot.
Staple foods first. When people eat hot pot, they often remember the staple foods only after all the other dishes are gone, by which time they are already quite full. However, eating too much meat and not enough starch is not good either. Therefore, it is advisable to start eating a small amount of starchy foods when you begin eating meat. This can control your food intake and reduce the burden on the stomach and intestines. When choosing staple foods, try to avoid greasy options like fried sesame cakes and opt for steamed buns, noodles, etc.
Vegetables before meat, one serving of meat paired with two servings of vegetables. Meat is the eternal theme of hot pot, and many people eat meat before vegetables. Actually, according to the principle of dietary balance, for every serving of meat, at least two servings of vegetables should be paired, such as cabbage, lettuce, crown daisy, sweet potato, etc. It's best to blanch the vegetables before eating the meat to reduce fat intake. It should be noted that beef and mutton are high-fat foods, with fat content exceeding 30%. People with high blood lipids should try them in moderation and choose more low-fat options like chicken and seafood. Those prone to allergies should avoid seafood. Vegetables should not be boiled for too long, as prolonged cooking can destroy their nutritional value, vitamins, and amino acids, causing them to lose their original flavor and fail to clear "heat."
In addition, eating hot pot should also be in moderation. It should not be consumed excessively or frequently, especially hot pots mainly featuring beef and mutton, which should be limited to once a week at most, to avoid "hot pot diseases" such as oral mucosal diseases, periodontal disease, gastroenteritis, and gout.