不知不覺，已經來到最後一集講及秋冬飲食，燒烤篇。事實上，這種煮食方法比起火鍋簡單得多，因為沒有了湯底和進食的次序，所以影響燒烤健康與否的因素比影響火鍋的因素來得少。不過，仍然有幾點需要注意。

首先，跟火鍋一樣，燒烤食物的選擇是健康燒烤的一個重要元素。不健康的燒烤食物跟不健康火鍋食物一樣都是一些豬排、牛排、炸魚蛋和芝士腸等。可能沒有人留意到，其實豬排和牛排是很高卡路里的。例如，一塊150克的半肥瘦豬排或牛排已經有二百五十至三百千卡路理，比一碗飯還高出一些。如果你是一個肉類愛好者，一些比較好的選擇會是去皮的雞扒或雞柳、鮮魚片、新鮮海鮮、瘦牛肉和潮州魚蛋。一些同等重量的海鮮，包括不同種類的魚、蝦和帶子等，都只有三十至一百三十五千卡路理，分分鐘比豬排和牛排少十倍至一半。這樣，於體重控制上會有著一個巨大的改變。但這亦不代表從此以後每個人都不要食紅肉，只是應該少食一點，或是當你造餐食多了紅肉，那你就食少一些其他肉類，取回一個平衡。

除了卡路理吸收之外，不同的燒烤方法都可以煮出美味又健康的食物。把食物直接放到火上燒烤是最傳統的方法。不過，當燒烤紅肉﹑家禽和海鮮，這也是一個會製造出致癌物的煮食方法。它可以產生的致癌物，包括多環芳香烴和多環胺類。多環芳香烴產生於，當油滴到燃燒中的炭上的話，會釋放一些煙霧帶著多環芳香烴。而這些多環芳香烴會留在食物的表面，再隨食物進入人的身體。多環胺類會於高溫的情況下產生。因此，燒烤人士不應該把食物放得太近火堆。第二個燒烤方法是用鋁紙包起食物，再加入少許調味料，才放近火堆。一層鋁紙阻隔了火直接接觸食物，所以這個方法比較健康，亦較適合用來燒烤海鮮﹑蔬菜和菇類。

很多人都用蜜糖作燒烤調味料，但宜於使用前把蜜糖以水稀釋。由於高溫會把蜜糖中的水份蒸發掉，所以味道仍是很可口，但糖的吸收就少了許多。現成的燒烤包，當中的肉類，多含大量醃料，故最好自家準備醃製食物，以黑椒粉、芥辣等天然調味品為佳。

跟火鍋相似，燒烤飲料中，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。

燒烤之後的一﹑兩天，盡可能食得清淡一點和多做點運動，因為通常燒烤都會吃得過量一點。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，特別是增加攝取維他命C ，因為它可以中和致癌物。

Finally, it comes to the last chapter on this topic, barbecue. In fact, this cooking method is simpler than hotpot as there are less factors contributing to unhealthy barbecue without soup bases and order of eating different foods. Yet there are a few points that we have to aware of.

Same as hotpot, choices of different foods in barbecue are elemental to a healthy barbecue meal. Similarly, the worse choices are beef, pork chop, animal organs, fried fish balls, etc. One may not notify that the beef and pork chop contain high calorie content. For example, 150 gram beef and pork chop with middle fat/lean content contain 250-300 kcal, which are a lot more than a bowl of rice. For the meat lovers, the better alternatives are lean beef, chicken meat without skin, unfired fish balls and seafoods. Equal weights of various seafoods, including different fishes, shrimps and scallops, only contribute to one’s calorie intake varying from 30 to 135 kcal, which are ten times to two folds less than those of beef and pork chop. As one may observe, it actually make an enormous difference in energy intake of a meal with a wise choice of foods. It does not necessarily mean that everyone should not eat beef and pork chop thereafter. Whereas it implies a core idea, in which these meat types are recommended to eat less frequently and the amount of other meats eaten should be reduced accordingly if these meats are eaten in that particular meal so that a balanced diet is attained.

Apart from caloric intake, different methods of barbecue are able to give healthy and delicious foods. The direct barbecue right above the fire is a very traditional way. However, it is also a way that will produce some carcinogenic compounds on the foods like red meats, poultry and seafoods. These carcinogens include polycyclic aromatic hydrocarbons (PAHs) and Heterocyclic amines (HCAs). The former one is produced when the fat (oil) drop onto the burning charcoal, which is then released as smoke and spread on the surface of the foods. Also, the darkened parks of the foods may contain PAHs. On the other hand, high temperature can produce the latter one in the presence of proteins. Thus, the cook is advised not to put the foods too closely to fire. Then, the problem will be minimized. The second way by which many people use to cook seafoods, vegetables and mushrooms in barbecue is using an aluminium foil to wrap up the foods and putting it near to the fire for cooking. The latter method should be healthier as there is no direct between fire and the foods and less carcinogenic compounds are produced.

For the seasonings in barbecue, the most commonly used one during barbecue is honey. The honey available on the market is usually very concentrated and thus high in sugar. Therefore, one should better dilute the honey with water before use. As the fire will evaporate the water from diluted honey, the sweet taste will become strong again but the sugar intake is reduced. For the preserved barbecue packs, the foods inside have already been preserved heavily by salt, and many other flavorings. Therefore, they may be too salty. The foods preserved at home with natural flavorings will be much better.

Similar to hotpot, the better drinks during barbecue are sugar-free / light drinks, cold tea and water.

A few meals after barbecue should be lighter so that fewer calories, fat and salts are ingested in average. More fruits intake can help in digestion. Vitamin C being able to neutralize the carcinogens, people who had barbecue are recommended to eat more citrus fruits who are rich in vitamin C.



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