Hot pot, baked sweet potatoes, roasted corn, oden, sugar-fried chestnuts...
In the winter, all kinds of delicious food, most of them are hot. At the dinner table, everyone often says "eat while it's hot."
If you choose the A and B options, then this article is for you, because eating food that is too hot can really be dangerous!
In this article, Zhimei will cooperate with the nutritionist to talk in detail about "eating too hot", what harm will be caused to the body and the solution.
If you want to know how to avoid eating too hot, you can directly pull down to the third part, see the "food temperature table" that we measured for two weeks to summarize, and there are several anti-scalding diet tips at the end of the article, which can make you eat happier and healthier.
Esophageal cancer is the sixth largest cancer in the world, and China has the highest incidence and mortality rate of esophageal cancer, which is largely related to our love of hot food [1,2].
Why is it too hot to get esophageal cancer?
This is because our oral and esophageal mucosa is very fragile, eating food at 10 °C ~ 40 °C is the most comfortable, 50 °C ~ 60 °C can also be reluctantly accepted, more than 65 °C will be burned [3-5].
If they are often "burned", mucosal cells need to constantly damage-repair-damage-repair, and this process is easy to induce cancer.
The International Agency for Research on Cancer (IARC) has classified hot beverages above 65°C as Class 2A carcinogens, and long-term consumption increases the risk of esophageal cancer [6].
Studies have also shown that people who drink more than 700 ml of hot tea per day (≥ 60 °C) have a twice-fold risk of esophageal cancer than people who do not drink hot tea [7].
Our body is not a thermometer, how do we know if food is 65°C?
So many people think that "not hot mouth" is enough.
However, everyone's feelings about temperature are different, some people feel that 65 °C is "slightly hot", and some people feel very hot [8].
Moreover, eating hot food often will thicken the keratotic layer of the oral mucosa, and over time, the oral mucosa is not sensitive to temperature perception [8], which may make you eat hotter and hotter without knowing it.
Therefore, in order to know more clearly what state of food can be eaten with confidence.
Zhimei and the nutritionists, experimented for two weeks, tested the temperature of the pot of various different foods, and the time it takes to drop to 65 ° C, summarized a table:
When shabu-shabu, can you wait about 1 minute before eating mao belly?
If not, let the food dry for a while next time.
You may want to say that it is delicious to eat while it is hot!
Don't worry, based on the above table, to give an example, we have summarized for you the "three principles of delicious and non-hot diet".
Principle 1
Eat thin foods that drop quickly first
For example, vegetables, slices of meat, hairy belly and other relatively thin foods, only 1-2 minutes can be enjoyed, when eating, you can consider eating thin, small food first.
When eating, eat stir-fried vegetables first, the hot pot can be fished with hairy belly, duck blood and other foods at the same time, eat the hairy belly first, after eating, the temperature of duck blood is almost dry.
Tip 1: Can't wait, you can use props to cool down food, such as spices or tableware.
You can find a cool bowl or plate to put the food out, or you can use a dip (such as a hot pot, dipped in cold vinegar, seafood sauce or sauce) to help cool the food.
Principle 2
Be wary of all kinds of "invisible hot food", it is best to break it open and let it cool
Balls, buns, baked sweet potatoes and other foods, the surface temperature drops fast, the core temperature drops slowly, when eating "external cold and internal heat", it is easier to burn, or wait patiently for about 5 minutes before eating.
Tip 2: Can't wait, can be divided into small portions.
Break open the bun or bun, and the balls are divided in half, so that it cools quickly.
Principle 3
Stir in hot porridge and hot drinks and eat them at the end
Hot drinks such as porridge and milk, the temperature drop is very slow, at least after the pot to wait about 5 to 10 minutes to eat, you can also put it at the end.
Tip 3: Can't wait, you can stir more or put the bowl or cup directly in cold water and use a bath to help cool down.
How about making winter food delicious without hurting yourself, have you learned?
I wish that when you see this place, you can eat the food you want to eat this winter and accompany the people you want to meet
Contributing Author
Han Dongmei | Registered Dietitian
Reviewer
Li Peng | Chief Physician of the Department of Gastroenterology and Hepatitis, Beijing You'an Hospital, Capital Medical University
bibliography
[1] Kamangar F, Dores GM, Anderson WF. Patterns of cancer incidence, mortality, and prevalence across five continents: defining priorities to reduce cancer disparities in different geographic regions of the world[J]. J Clin Oncol. 2006;24(14):2137–50.
[2] Chen W, Zheng R, Zeng H, et al. The incidence and mortality of major cancers in China, 2012[J]. Chin J Cancer 2016;35:73.
Li Bingqi. Oral Mucosal Diseases 1st Edition[M].Beijing:People's Medical Publishing House,2002,8.
Pi Xin. Oral Anatomy and Physiology, 5th Edition M].Beijing:People's Medical Publishing House,2003,8.
[5] Nelia A. Tobey, Dipali Sikka, Esteban Marten, et al. Effect of heat stress on rabbit esophageal epithelium[J]. American Journal of Physiology,1999,276(6):G1322-G1330.
[6] Loomis D, Guyton K Z, Grosse Y, et al. Carcinogenicity of drinking coffee, mate, and very hot beverages[J]. Lancet Oncology, 2016, 17(7): 877.
[7] Islami F, Poustchi H, Pourshams A,et al. A prospective study of tea drinking temperature and risk of esophageal squamous cell carcinoma[J]. Int J Cancer,2020,146(1):18-25.
Wang Zhangang,Dong Tengzhe,Li Jie. CHEN Gang. Study on the temperature-sensitive threshold of oral mucosa and sympathetic skin response[J].Chinese Journal of Stomatology,2018,53(2):79-84.
Content production