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Click and View 這次該說說香港人秋冬最愛的火鍋了。由湯底﹑火鍋配料﹑火鍋醬料﹑進食次序﹑火鍋飲料,到火鍋之後的數餐飲食建議,我們都會為你逐一講解。

首先,很多人食火鍋都十分著重湯底,偏向選擇一些味濃的。而選擇一個健康的湯底不一定代表味道淡的。特別受歡迎的湯底包括豬骨湯﹑麻辣湯和沙爹湯,但他們都不是健康之選。豬骨湯不健康之處在於豬骨和內臟屬於高普林(Purine,又稱瞟呤)食物,長期在鍋中煲,會令食物中的普林落入湯水和火鍋食物中,長期過量吸收普林會導致尿酸過高,增加痛風的危機。另外,豬骨中的油脂亦較多。麻辣湯和沙爹湯其實十分相似,因為他們的油份十分高。由於蔬菜的吸油能力高,灼菜的時候會把湯底的油脂吸收到蔬菜入面,多吃菜變成多吃油!其實,可以選擇有益又好味的湯底,例如,栗米番茄湯。番茄中的茄紅素是一種抗氧化劑,有效預防白內障。如果想吃出火鍋配料的鮮味,不妨試試清雞湯。

其次的是火鍋配料,深受港人喜愛的肥牛﹑芝士腸﹑炸魚蛋﹑貢丸﹑豬肉餃和魚皮餃等,都是高卡路里﹑高脂肪的食物,不宜多吃。很喜歡吃肉的朋友,不妨改吃瘦牛肉﹑鮮魚片和其他新鮮海鮮等。因為牛肉和豬肉本身脂肪都很多,但海鮮的脂肪相對較少,比較健康。如果你喜歡吃丸,應該選擇未經油炸的潮州魚蛋和牛丸。而餃子類的可考慮菜苗餃之類。另外,較健康的食材還有豆腐﹑烏冬 ﹑芋絲﹑粟米和新鮮蔬菜。

選用火鍋醬料都應該下番功夫。如果你的火鍋湯底是清湯的話,可用點少量豉油、辣椒等調味。不過,如果你的湯底是沙爹湯、豬骨湯等濃味湯底火鍋的話,建議不用其他調味料,因為味道已經很濃。不然,反而會搶走湯底味道。


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進食的次序亦要留意,五穀類和蔬菜類應該先吃,肉類應該之後才吃。因為灼肉類時候,肉中的脂肪會釋放出湯中,令湯中的脂肪增加。之後灼蔬菜時,湯底的油脂會被吸收到蔬菜入面,多吃會令患上心血管病的風險增加。

火鍋飲料中,較差的有汽水﹑啤酒和其他高糖飲料,例如涼茶;較佳的有無糖/低糖飲料﹑凍茶和清水。

火鍋之後的一﹑兩天,盡可能食得清淡一點和多做點運動,因為通常吃火鍋都會吃得過量一點。希望隨後幾天食得清淡,把卡路里和油份吸收減少﹑消耗增加,取得一個平衡。另外,可以多吃一點生果幫助消化。







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In this article, we will take a look at a favorite meal of Hong Kongers, hotpot. Starting from soup bases, ingredients, sauces, eating sequence, drinks to dietary advices few meals after hotpot, we will uncover some healthy alternatives for you one-by-one.


First of all, many people prefer soup bases with a dense taste for hotpot. Yet choosing a healthy soup base doesn’t necessarily mean that it has an insipid flavor. Soup bases that are especially popular include pig bone soup, spicy hot soup and satay soup which are not healthy choices. Pig bone soup is unhealthy as as its ingredients contain a large amount of purine. In prolonged boiling process, the purines will dissolve into the soup and be absorbed by hotpot ingredients. Prolonged excessive intake of purines will lead to hyperuricemia and may end up with gout. Also, pig bones are rich in fat. Spicy hot soup and satay soup are actually very similar in terms of their fat content, both of which are high. Vegetables indeed tends to absorb more oil and fats in the soup. Therefore, the more these vegetables are eaten, more fats are ingested as a whole. In fact, there are a lot of healthy as well as delicious soup bases, such as corn and tomato soup, in which lycopene in tomato is a powerful antioxidant which can help preventing cataract. If you want to taste the freshness of the ingredients, you may try a pure chicken soup.

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Secondly, attention should also be paid to hotpot ingredients. The popular ones in Hong Kong include fat beef, cheese sausages, fried fish balls, pork dumplings, ‘fish-skin dumplings’, etc, which are all high-calorie and high-fat foods. Meat-lovers can choose lean beef, fresh fish meats and other fresh seafoods. It is because beef and pork are high in fats while seafoods contain relatively less fat. If meat balls are your favorites, you should choose some unfried fish balls and beef balls. For dumpling, vegetable dumplings are wise choices. Also, other healthy foods are tofu noodles, taro, corns and fresh vegetables.

Choosing a hotpot sauce requires some skills. If your soup base is pure chicken soup, a little soya sauce and cayenne pepper should be enough to carry out a favorable taste. However, if the soup bases are satay soup and pig bone soup which carry heavy tastes, you’d better not to order addition sauce. Otherwise, it may take away the original taste of the soup bases.



The sequence of eating different foods in a hot pot meal is important too. One should start eating hotpot with grains and vegetable, followed by meat. During the process of boiling meat, the fat in meat will be released into the soup and then fats are suspended on the surface of the soup. If the order is reversed, vegetables will absorb the suspended fat on the soup during boiling. Long-term ingestion of excess fat increases the risk of cardiovascular diseases.

For drinks in hotpot, soft drinks, beers and other sugary drinks are not good choices. The better drinks are sugar-free/low-sugar drinks, cold tea and water.

After the hotpot, more exercise and insipid meals are highly recommended on the later few days as hotpot usually eat more. It is hoping that the reductions of calorie and fat intakes and increase in energy expenditure can attain a balance in average. Moreover, more fruits ingestion can favor digestion.



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