--- title: "火鍋湯底聰明選　健康吃不肥胖 - FoodNo1.com" description: "現代人愛吃火鍋，一年四季總要吃上幾次，尤其秋冬天氣寒冷最適合；營養師吳玲怡指出，湯底不只是火鍋的靈魂，喝太多更會高血壓、變肥胖。她分享吃火鍋4大訣竅，選擇蔬菜低脂清湯、撈除浮油、加湯改開水、少喝湯，就能遠離許多慢性疾病。濃郁湯底脂肪高坊間火鍋湯底常使用雞湯塊或大骨熬煮，再配上各式香辛料，組合成濃郁口味的湯底，如麻辣鍋、沙茶鍋、咖哩鍋、牛奶鍋等..." url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/2999-2016-01-10-06-00-10.html" date: "2026-05-29T15:06:37+00:00" language: "zh-TW" --- # 火鍋湯底聰明選 健康吃不肥胖 No.1 Admin [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年1月08日 點擊數: 2262 ![](https://foodno1.com/images/obhealthno1/2016-01/a36e291dc7.jpeg) 現代人愛吃火鍋，一年四季總要吃上幾次，尤其秋冬天氣寒冷最適合；營養師吳玲怡指出，湯底不只是火鍋的靈魂，喝太多更會高血壓、變肥胖。她分享吃火鍋4大訣竅，選擇蔬菜低脂清湯、撈除浮油、加湯改開水、少喝湯，就能遠離許多慢性疾病。 **濃郁湯底脂肪高** 坊間火鍋湯底常使用雞湯塊或大骨熬煮，再配上各式香辛料，組合成濃郁口味的湯底，如麻辣鍋、沙茶鍋、咖哩鍋、牛奶鍋等。吳玲怡, 台北市立聯合醫院仁愛院區營養科營養師表示，濃郁、多油脂的湯底，通常有添加奶油，攝取過多動物性脂肪，容易高血壓、高血脂，最好選擇由新鮮蔬菜熬煮的底湯，如昆布湯、番茄湯都是不錯。 **撈油加水健康吃** 火鍋加入各式美味食材，烹煮時會冒出油渣，還會愈煮愈鹹；吳玲怡解釋，使用雞豬熬煮高湯或肉類食材，加熱過程會釋出油脂及鹽份，應撈除鍋中浮油並加水稀釋，不要再加高湯，以免愈煮愈鹹，也可減少脂肪攝取，幫助體重控制，並降低鈉攝取。 **火鍋湯不要多喝** 火鍋湯底最好少喝，尤其煮過食材的火鍋湯鈉、普林含量很高，罹患痛風或高尿酸者切勿多喝。而一碗250毫升的湯，含鈉量約200至1400毫克，相當於0.5至3.5克鹽，多喝幾碗可能就會超過每日鈉攝取建議量2400毫克，不但容易引發血壓升高，也會造成腎臟負擔。 - [ 南瓜 ](https://foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 飲料 ](https://foodno1.com/component/tags/tag/%E9%A3%B2%E6%96%99.html) - [ 沙律 ](https://foodno1.com/component/tags/tag/%E6%B2%99%E5%BE%8B.html) - [ 西式雞 ](https://foodno1.com/component/tags/tag/%E8%A5%BF%E5%BC%8F%E9%9B%9E.html) - [ 芥蘭 ](https://foodno1.com/component/tags/tag/%E8%8A%A5%E8%98%AD.html) - [ 肉類 ](https://foodno1.com/component/tags/tag/%E8%82%89%E9%A1%9E.html) - [ 晚餐 ](https://foodno1.com/component/tags/tag/%E6%99%9A%E9%A4%90.html) - [ 清熱解毒 ](https://foodno1.com/component/tags/tag/%E6%B8%85%E7%86%B1%E8%A7%A3%E6%AF%92.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/2999-2016-01-10-06-00-10.html#person", "url": "https://foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "火鍋湯底聰明選　健康吃不肥胖", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/2999-2016-01-10-06-00-10.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "火鍋湯底聰明選　健康吃不肥胖", "image": "https://foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "火鍋, 湯底, 慢性疾病, 高血壓, 肥胖, 吳玲怡, 營養師, 北市聯醫", "recipeCuisine": "中式料理", "recipeCategory": "火鍋湯底聰明選　健康吃不肥胖", "video": { "@type": "VideoObject", "name": "火鍋湯底聰明選　健康吃不肥胖", "description": "Meta Description", "thumbnailUrl": "https://foodno1.com/", "contentUrl": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/2999-2016-01-10-06-00-10.html?markdown=1", "uploadDate": "2016-01-08T02:12:03-05:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2016-01-08T02:12:03-05:00", "dateCreated": "2016-01-08T02:12:03-05:00", "dateModified": "2016-01-08T02:12:03-05:00" } ```