The 4 Major Pitfalls of Hot Pot
Pitfall 1 — Numbing, Spicy, and Scalding
There's a saying for eating hot pot: "One scald is worth three fresh flavors," as if the taste would be greatly diminished without it. However, He Fengyi, a dietitian from the Department of Clinical Nutrition at Sun Yat-sen University Memorial Hospital, explains that the oral cavity, esophagus, and stomach lining can generally only tolerate temperatures between 50°C and 60°C. The broth of a hot pot, however, can reach up to 120°C. Eating food as soon as it's cooked in the pot can easily scald the oral cavity, esophagus, and stomach lining. Coupled with the stimulation from numbing and spicy flavors, it can easily cause or induce various inflammations and ulcers in the digestive organs. Experts advise to prioritize safety over flavor; it's best to take food out of the pot and let it cool slightly in a small dish before eating. For those who already have digestive tract diseases, a light hot pot with less oil and spice is recommended.
Pitfall 2 — Undercooked
The particularly fresh and tender taste of undercooked food is one of the reasons people love hot pot. However, if you solely pursue this tenderness and eat food before it's fully cooked, not only will it affect the digestion and absorption of nutrients, but it may also cause gastrointestinal infections from bacteria and parasites that haven't been killed. Experts warn against eating semi-cooked food; it's better to sacrifice some texture and ensure that meat is thoroughly cooked. Of course, if food is boiled in the pot for too long, it can also destroy nutrients, especially in vegetables, which lose a significant amount of vitamins when overcooked. Generally, vegetables are ready to eat once they have softened.
Pitfall 3 — "Nutritious" Broth
Many believe that hot pot broth汇集了 the essence of various foods, making it delicious and nutritious. The reality is the exact opposite. He Fengyi told reporters from Express News that in a repeatedly boiling hot pot broth, most beneficial components like vitamins have been destroyed, while harmful components such as saturated fats, sodium, and purines are particularly high. These ingredients are all contributing factors to various chronic diseases like obesity and diabetes. It's not uncommon in clinical practice to see patients with acute gout attacks triggered by eating hot pot. This is because hot pot food is mostly meat, and protein decomposition produces a large amount of purines. Excessive purine intake is the cause of acute gout attacks. Drinking beer at the same time is like adding fuel to the fire, as beer is also high in purines. When the hot pot broth has been boiling for more than 60 minutes, the nitrite content in the soup rises rapidly. If you want to taste the umami of the broth, it's best to drink it soon after the pot starts boiling, not after it has been cooking for a long time, and it's best to drink it in moderation. Patients with a history of hyperuricemia and gout should avoid hot pot or opt for low-purine foods like fruits and vegetables, while abstaining from alcohol.
Pitfall 4 — The "Protracted War" on Health
Eating hot pot for several hours, mainly with high-fat meats, forces the gastrointestinal tract to continuously secrete digestive juices. Over a long period, this can lead to digestive disorders and may also result in excessive intake of protein and fat, triggering various "rich man's diseases." Experts advise to keep it within a 2-hour limit. Don't eat hot pot more than once a week, as excessive consumption can easily lead to "internal heat" (上火). Furthermore, people often forget about staple foods and vegetables when eating meat, leading to an unbalanced nutritional structure. Therefore, while enjoying the delicious food, don't forget to pair it with staple foods, vegetables, meat, and beans. Eat a "healthy hot pot."
A Delicious Hot Pot: A "Heat-Reducing" Healthy Way to Eat
Worried about getting "internal heat" from eating hot pot? Is there a way to prevent it while still enjoying the delicious flavors? Nutrition experts say that when choosing ingredients for hot pot, whether it's meat or vegetables, the most important thing is freshness. In addition to fatty beef, lamb, dog meat, squid, and other meats, you can add more "cooling" vegetables like winter melon, bok choy, watercress, and lotus root. Those who enjoy a bitter taste can also add some bitter melon. Adding unpeeled lotus seeds to the broth not only helps balance nutrition but also has the effect of clearing the heart and reducing internal heat. Adding tofu can supplement the intake of various trace elements and also leverage gypsum's properties in tofu to clear heat, reduce irritability, and quench thirst.
However, since hot pot involves eating many foods at once, proper pairing is essential for health. If tofu is in the broth, don't add spinach to prevent kidney stones. After eating radish, avoid eating mushrooms to prevent dermatitis and other issues.